Shortly after, he completes this circuit: • 5 min mini-trampoline cardio • 15 min floor stretches for the back, hips, legs, and shoulders • 5 min Inversion Table Stretch • 15 min foam roller for deep massage
Later in the morning: • CAROL (CARdiovascular Optimization Logic) bike sprint • Morning run—outside if it’s warm, on a treadmill if it’s cold • Indoor P90X workout • TapoutXT home training program for core development In the evening, Dave gets on a balance board for overall body balance.
3. Nutrition Dave likes his food 100% “clean” and free from damaging ingredients like preservatives, artificial flavors, coloring, microplastics, etc. He also takes proteolytic enzymes with every meal to enhance digestion and nutrient absorption.
Here's a look at his meal plan: Breakfast Weekdays: • 1 green banana • 4 Serving spoonfuls of his homemade “Chia Nut Berry Bowl” Weekends: • One green banana • 4-egg omelet with arugula and precooked mushrooms
Lunch: Dave eats lunch only a few times each week. When he does, it’s usually an avocado, green apple, pear, orange, baby carrot, some celery stalk, chicken or beef bone broth, and one or more cans of sea life products (like oysters or sardines).
Dinner: Dave has a protein, large salad, and sides. Protein options: • Slow-cooked chuck roast or pork ribs • Salmon or grass-fed beef (grilled with NuWave infrared oven) • Instant Pot pressure-cooked chicken breasts Side options: • Instant Pot precooked sweet potatoes, yam, acorn squash, mushrooms, and rice • Steamed broccoli
All meats are organic and grass-fed. The vegetables, rice, and mushrooms are doused in grass-fed butter. When Dave eats out, he opts for healthy options—a low-carb meal that isn’t deep fried, contains a good number of vegetables, and has no sweetened sauce.
4. Supplementation Dave takes over 150 supplements daily. Here are 25 popular supplements he recommends:
5. Limited environmental exposure Our bodies absorb toxic materials that speed up aging. How Dave counteracts this: • Filtered water and air at home • Daily-use products (health, beauty, and cleaning) free from harmful ingredients • Cookware, food storage, and drink containers free of toxic substances • Limited exposure to exhaust, fumes, air fresheners, etc.
6. Infrared Sauna Dave spends 25–45 minutes in a sauna daily. This is to improve growth hormones, increase heat-shock proteins, and remove toxins and interstitial build-up.
7. Cold Exposure Dave employs practices like cold plunges and cold living spaces to help reduce inflammation and improve immunity.
That’s an overview of Dave’s protocol. It’s detailed, but he’s not a robot. He’ll watch some Netflix. He’ll enjoy a beer. He’ll prioritize quality time with others even if it sometimes “breaks” his protocol. But most importantly: he doesn’t outsource his health. He takes it personally, like we all should.
@maxhertan How cold should your living space be to derive such a benefit? i.e. how low should the thermostat be set?
@maxhertan 5. Limited environmental exposure. 6 and 7. Increase environmental exposure.