My Thoughts

Longevity isn’t about chasing perfection; it’s about consistency, curiosity, and understanding what actually works for your body. My approach to health is rooted in data, but guided by experience. I believe in testing, tracking, and questioning every assumption without following trends or rigid programs. 

Over the years, I’ve built my own framework for living well: train across every zone, eat real food, sleep deeply, manage stress, and measure what matters.

My lifestyle is a balance of science and self-awareness. I regularly test my blood and performance, not to obsess over numbers, but to understand how my body responds to training, nutrition, and recovery. I treat health as an ongoing experiment, one where the goal isn’t to live forever, but to stay strong, clear-minded, and capable at every age. 

Whether I’m rowing, biking, studying lab results, or exploring new research on longevity, the principle is the same: use data to make better choices, but never lose sight of how those choices make you feel. 

To stay consistent and motivated, we built a gamified training system through our app. It tracks time spent in each training zone, converts that effort into points, and ranks performance on a leaderboard. Turning workouts into a game keeps me engaged, accountable, and focused. 

*The following reflects my personal health and wellness practices and perspectives and should not be interpreted as medical advice or individualized recommendations.  

Training

I like to train for a handful of different things throughout the year, so my routine changes depending on what I’m preparing for. To keep structure and purpose, I split my “training year” into mesocycles — 2–3 month blocks focused on specific goals. For example, if I’m climbing Koko Head in the summer, I’ll start prepping a couple of months in advance, then shift to a recovery or general training phase before moving into the next focus. It keeps my training balanced, interesting, and progressive.

My Weekly Training Formula

I break my week into training zones to balance endurance, intensity, and strength:

  • 4 hours / week in Zone 1–2 (low-intensity aerobic work)
  • 1 hour / week in Zone 3 (moderate threshold)
  • 1 hour / week in Zone 4–5 (high-intensity intervals)
  • 2 hours / week of strength training

To hit those zones, I rotate between different types of cardio. I almost always have a rower session — I even added a canoe paddle adapter to my Concept2 so I can train for paddling year-round. I also do one or two Peloton rides a week, a StairMaster session, and a slideboard workout. The intensity of each changes weekly — sometimes the slideboard is a steady Zone 2 session, other times it’s all-out Zone 5 intervals. The goal is to stay versatile and build capacity across every system

Nutrition
  • Build most of my meals around high-fiber and whole foods
  • Eat fruits, vegetables, whole grains every single day, and beans most days
  • Start most mornings with steel-cut oatmeal, fruits, and a side of organic, pasture-raised eggs
Research is inconclusive on whether having eggs daily is good or bad for metabolic health or overall longevity
  • Include a big salad at lunchtime
  • Dinner often includes protein and vegetables
  • Get roughly 60% of my calories from complex carbohydrates, mostly after a morning workout session.
  • Eat protein daily and adjust intake based on training intensity
  • Aim for enough protein to maintain muscle without overloading the kidneys
  • Keep a tight grocery list of ~20 truly healthy, go-to foods
  • Foods without preservatives, pesticides, or hidden additives. I use the Yuka app to screen products for better quality.
  • Prioritize buying high-quality protein sources such as organic, pasture-raised, grass-fed, fresh, or wild-caught options.
  • Fast from 7 pm to 9 am (about 14 hours), which simply means having an early dinner and a later breakfast.
  • Diets or following restrictive eating plans
  • Having carbohydrates late at night
  • Fried foods
  • Foods cooked in harmful oils
  • Foods that combine oils with simple sugars or refined carbs.
  • Products with hidden palm oil, preservatives, or unnecessary additives
  •  Consume excessive protein.

Longevity studies show a link between lower protein consumption and increased lifespan, although the mechanisms for this are still unclear.

 

I eat a salad every day from the office salad bar. Someone preparing their own meals would likely add many more vegetables to this list.

  • Ezekiel bread
  • Hummus
  • Guacamole
  • Steel cut Oatmeal
  • Organic Strawberries
  • Organic Blueberries
  • Organic apples
  • Bananas
  • Almond butter (No added oils)
  • Soy milk or Oat milk
  • Cranberry juice (no added sugar)
  • Lakewood Beet/ginger/turmeric juice
  • Lakewood celery juice
  • Strawberry/fruit preserves
  • Raw organic honey
  • 85-100% dark chocolate
  • Raw Walnuts and cashews for snacks
  • Healthy granola using honey or maple syrup, no added oils! 
  • Tofu
  • Miyokos vegan cream cheese
Supplements

Supplements make up a small fraction of my overall longevity plan (maybe five percent), but I approach them seriously and intentionally. I rely mostly on evidence-backed compounds, and I’m constantly reading new research to decide what stays and what goes.
Supplement needs vary by person. This is not a recommendation, only my personal routine.

Top 5: 

Vitamin D – 2,000 IU
For immune function, bone health, and overall metabolic balance. I test my levels regularly to make sure I stay in the optimal range without overdoing it.

Magnesium Glycinate – 120 mg (additional 72 g from CogniMag) 
Supports recovery, heart rhythm, and sleep. It’s one of the few supplements where I can feel an immediate difference — it helped eliminate heart palpitations I once had.

Fish Oil (Omega-3s) – 1,000 mg 
Anti-inflammatory and cardiovascular support. I prefer it in triglyceride form for better absorption.

Zinc – 15 mg 
Critical for immune health and cellular function. I take a moderate dose to avoid an imbalance with copper.

Creatine – 3 g 
One of the most proven supplements in existence. Helps preserve strength and muscle mass, especially as we age.

Others: 

Ashwagandha – 500 mg 

Broccoli Seed Extract – 50 mg 

Evening Primore Oil (EPO) – 1,000 mg (500mg daytime + 500 mg nighttime) 

CogniMag – (72 mg magnesium + 50 mg Phytomemory blend). Taken twice daily 

 CAAKG – 1,000 mg

Celery Juice – 4 oz  

Cocoa – 500 mg 

Curcumin & Black Pepper – 1,000 mg 

EGCG (Green Tea Extract) – 100 mg 
Both have long histories of use and solid anti-inflammatory properties. I include them as part of my longevity stack, even if the effects are subtle.

Garlic – 4,000 mg 

Glycine – 5 g (2mg pill + 3mg in pre-workout) & L-Glutamine – 5g 
Amino acids linked to lower rates of metabolic and cardiovascular disease in our data. While research is still ongoing, the associations are strong enough to justify consistent use.

Four Sigmatic Mushroom Protein Powder – 1 scoop (40 g)  
Used sparingly after high-intensity training days — maybe once or twice a week. Enough to aid recovery, but not so much that it might strain kidney function. *I am not picky with protein powder brands. 

Selenium – 200 mcg

Spirulina – 1,000 mg

Mushroom Blends 
Natural compounds with potential immune and energy benefits. I treat these as experimental — safe, but secondary to the core essentials.

Cranberry (Juice or Tablets) – 400 mg or 3 oz 
A practical addition that unexpectedly helped resolve a long-term cough, likely tied to gut or respiratory bacteria. It’s a small but meaningful example of targeted supplementation that works for me.

BCAAs (Branched-Chain Amino Acids)
Our data shows higher BCAA levels are associated with increased diabetes and mortality risk. Despite the fitness hype, I avoid them completely.

Resveratrol & NAD Boosters (e.g. NMN, NR)
Evidence remains inconsistent. Some early research was promising, but results haven’t held up in controlled studies. I prefer not to take large doses of compounds that mimic stress pathways without strong human data.

Folic Acid
Survey data showed those supplementing folic acid had worse cardiovascular outcomes — possibly due to reverse causation, but enough for me to avoid it entirely.

Metformin (for Non-Diabetics)
Many people take it for longevity, but I don’t see strong evidence for its use in healthy individuals. It’s a prescription drug with potential downsides and no proven benefits for someone without metabolic disease.

Over-Supplementation in General
I don’t believe more is better. Taking excessive or unnecessary supplements can strain the liver and kidneys, interfere with natural pathways, and distract from the real pillars of longevity — food, training, sleep, and mindset.