Here is my protocol for life.
I, and this page, are always under construction.
It’s taken me 36 years, but I finally recognize the importance of structure and discipline in my daily routine. Without it, I can spiral into laziness, unhealthiness, and procrastination. However, I also acknowledge that being inflexible or too rigid can hinder my growth and success. Therefore, my protocol for life is a balance between discipline and flexibility, with room for forgiveness and adaptation.
My morning routine is an essential component of my daily structure. I start by walking outside for 5-10 minutes to get some sunlight and fresh air. Then, I head to the gym, where I take five minutes to write in a journal and set four attainable goals for the day. Next, I spend another five minutes in prayer, expressing gratitude for the day ahead. During my 60-120 minute workout, I listen to a podcast, book, or scripture that aligns with my daily goals. After the gym, I enjoy a Bang energy drink and have breakfast devotion with my family at 8 am, although I personally don’t eat until 1 or 2 pm. I also use the Readwise app to check the day’s highlights, which I have been using and loving for about two weeks.
My workout schedule is equally important to me, as it keeps me physically and mentally fit. Missing a workout day is comparable to skipping the bathroom for an entire day, as it is crucial to my overall well-being. Even when I cannot fit a full workout into my schedule, I make time and space for sit-ups, push-ups, squats, and other exercises to keep my body moving every day.
Sauna. In the past several months I have incorporated 20-25 minute steam sauna use after my run, time permitting. I only do this 1-3 days a week, but when I do, I notice valuable benefits. Not only do I get to have more meditative time to myself, but I continue the cardiovascular benefits of a steam sauna, and the skin benefits! I’ve struggled with eczema my entire life, but when I use a steam sauna, all of my eczema flare ups disappear. I’m looking into incorporating an ice plunge soon – I’ll be sure to update this page with my thoughts!
My Morning Routine
Workout Schedule
My current plan: Metallicadpa PPL. You can read it’s specifics with a google search, or this link here. But I use the app CLANK to track everything. I’ll continue using this program and app until I get bored with it – easily carrying me into the summer time.
I run every day. As my schedule changes, this might more to the mornings – but right now I run every afternoon, around 5 miles a day. My running route is quiet, safe, and about half road/half trails. It’s a great way to get some more personal growth or podcast time in.
Supplements:
Obligatory statement – I’m not a doctor. Do your own research. Draw your own tests and numbers. PLEASE. It’s never been easier and it’s so important. I am a 5’10” man. I’m relatively healthy, though I eat more junk food than I should. I’m anywhere between 150-165 pounds, depending on if I’m fasted and/or run recently. I workout frequently and run 300 out of 365 days, at least. So these supplements and numbers will be – SHOULD BE – be different for you. But here’s what I do.
Oh – also – If you use these links THEY COST YOU NOTHING AND HELP ME HUGELY. They’re affiliate links. You know the drill. If the prices seem high – it’s likely multiple months of supply. Check the page for more info.
| Name | Link | Price |
| Alpha Brain | https://amzn.to/3iWnsQP | $67.96 |
| Tongkat Ali Extract | https://amzn.to/3Fq9MFq | $21.21 |
| Nutricost L-Theanine | https://amzn.to/3W32TRw | $10.76 |
| Fadogia Agrestis Extract | https://amzn.to/3Wlc6UT | $21.21 |
| TRU NIAGEN | https://amzn.to/3FFua5I | $101.96 |
| Allegra | https://amzn.to/3V3rPH2 | $17.09 |
| Omeprazole | https://amzn.to/3FUDeF4 | $10.11 |
| Genius Mushroom | https://amzn.to/3V8u8ZK | $19.76 |
| Nutricost Vitamin K2 | https://amzn.to/3HEVqDI | $14.43 |
| 99% Ultra Purity NMN | https://amzn.to/3BENwGQ | $46.19 |
| Magnesium Malate | https://amzn.to/3HGYqQe | $21.21 |
| Omega 3 Fish Oil | https://amzn.to/3FWSEbP | $38.69 |
| Resveratrol | https://amzn.to/3hvPUst | $13.46 |
| Magnesium L-Threonate | https://amzn.to/3Puhgfh | $25.46 |
| Vitamin D3 | https://amzn.to/3W0Xsmf | $7.52 |
| Apigenin | https://amzn.to/3WnSJdX | $33.16 |
Some of these I cycle, like the Tongkat Ali, and the Fadogia Agrestis. So the daily costs vary. The Genius mushrooms are a new addition I’m testing. Anecdotally, they’re blowing my mind and I’m loving them. I’m testing 2 pills instead of 3, to save costs. I’m also off of Omeprazole now. I was reading how prolonged usage can hurt your stomach lining. So I’m going to take a few months off and see if I even need it any more. Hopefully the painless GERD I was suffering (voice issues) is over! I’ll work on adding all of my sources and reasons to this page over time.
I also take a fiber supplement. I take fiber gummies with a handful of multivitamins before a run for a little sugar boost. I take smart pants multi vitamins, and have been for years. I’m an old guy with AM and PM pill boxes, fiber supplements and multivitamins! 😂
Protocol
So I think you can call the above my ‘protocol.’ After my day is started, and the kid’s school is up and running, the afternoon is dedicated to writing, learning, and working. I’m a gig, freelance worker – so all of these plans and ‘rules’ are flexible enough to get my work done, but rigid enough to give my life some structure.
Notice any glaring mistakes or holes? I’d love to know your thoughts in the comments below! Don’t be shy!