A Personal Journey to Optimal Health – My 90-Day Protocol for Health and Longevity
I embarked on this 90-day protocol for health to reclaim my energy, vitality, and longevity. As a busy father and professional in my 40s, I felt my health slipping. Low energy and flagging workout recovery were evident, and lab tests showed imbalances like sky-high SHBG and sluggish free testosterone. Instead of resorting to quick fixes like hormone therapy, I decided to double down on foundational health practices. This meant sharing my vulnerabilities and admitting my hormones and lifestyle needed improvement. I drew inspiration from wellness experts, such as Dr. Andrew Huberman and Derek of MPMD. My goal was ambitious: lower my SHBG, boost my free T naturally, reduce inflammation, and feel like the best version of myself.
Throughout the 90 days, I documented my progress and any changes in how I felt. This has been both a physical and emotional journey, one that I hope will resonate with others looking to make a positive change.
In this blog, I’ll walk through my comprehensive protocol. This includes targeted supplements, skincare, daily routines, and lessons learned during this journey. Nothing here is medical advice; it’s just one guy’s experiment in radical self-improvement. Let’s dive in!
Table of Contents
The Supplement Stack: 90 Days of Targeted Nutrition and Hormone Support
My supplement regimen is the backbone of the protocol. I carefully selected a stack of daily supplements to fill nutritional gaps, support hormones, and keep inflammation in check. Here’s what I’m taking (and why):
Thorne 50+ Multivitamin (iron-free) is taken 3–4 capsules daily with food to provide essential micronutrients and methylated B-vitamins for energy and metabolism without excess iron or B12, promoting balanced supplementation. Gorilla Mind Sigma Testosterone Booster is cycled at 2–4 capsules daily to enhance testosterone levels using a blend of Vitamin D3, zinc, magnesium, and herbal ingredients like Tongkat Ali, while encouraging lifestyle improvements before considering hormonal interventions. Omega-3 Fish Oil with CoQ10 is taken daily to support heart health and reduce inflammation, while Maca Root (500 mg daily) enhances vitality and mood. Curcumin and Milk Thistle are combined daily for anti-inflammatory and liver support, addressing systemic inflammation and liver health. Magnesium (200–400 mg nightly) improves sleep quality and recovery, while Quercetin (250–500 mg, Days 15–30) serves as an anti-inflammatory agent and seasonal allergy support during a reset phase.
Labs to run (Day 30–60): Around the halfway point, I plan to test and see how my body is responding. The lab work I’ve scheduled includes: Complete Blood Count (CBC) – especially hematocrit (HCT) to ensure my blood viscosity isn’t too high; Ferritin (iron stores) to confirm that no-iron was the right call and I’m not iron-overloading; Kidney function (Creatinine, eGFR) since I’m upping protein and supplements (want to see my kidneys are handling it); Hormones: SHBG and Free Testosterone – this is crucial to measure progress on my main goal (I’m hoping to see SHBG drop and free T rise, indicating the supplement stack and diet are working); Vitamin B12 (since my multi is high-dose, ensuring I’m not sky-high which can sometimes happen with over-supplementation); Magnesium RBC level to check magnesium status inside cells; and hs-CRP (high-sensitivity cardiac C-reactive protein) as a marker of inflammation. These labs will objectively show where I stand on my goals: lower SHBG, higher free T, lower blood viscosity (HCT), low inflammation, and optimized nutrition status. It’s one thing to feel better (and I do), but I want data to back it up and guide any tweaks for the next 30 days.
(Cliff Notes Below)
Thorne 50+ Multivitamin (No Iron) – 3–4 Capsules Daily with Food
This comprehensive multivitamin is designed for men over 50, but I use it for its excellent formulation.
- It provides key micronutrients and methylated B-vitamins to support energy and metabolism.
- I chose the iron-free version to avoid raising iron stores, since excess iron can thicken blood and promote oxidative stress.
- Because it already covers my methylation needs, I stopped taking Methyl Guard to avoid overload of folate/B12.
Lesson learned: More isn’t always better—balance matters.
Gorilla Mind Sigma Testosterone Booster – 2–4 Capsules Daily, Cycled
Sigma is a natural anabolic support stack with ingredients like Vitamin D3, zinc, magnesium, Tongkat Ali, Fadogia agrestis, Ashwagandha (KSM-66), and Boron.
- It aims to increase total and free testosterone, support testicular androgen production, and modulate SHBG.
- I cycle it 3 weeks on, 1 week off (e.g., Days 22–28, 52–58, 82–88) to prevent desensitization.
This has been a cornerstone for raising my free T naturally before considering more drastic measures.
Omega-3 Fish Oil (with CoQ10) – Daily, with Meals
Omega-3 fatty acids (EPA/DHA) support heart, brain, and joint health.
- My formula includes CoQ10 for added cardiovascular and mitochondrial support.
- Together, omega-3s and CoQ10 reduce cardiovascular risk, keep inflammation low, and improve lipid balance.
This aligns perfectly with my goal of keeping inflammation and blood viscosity under control.
Maca Root – Daily, ~500 mg
Maca is an adaptogenic herb from Peru, often used for libido, energy, and mood.
- Some studies show it can improve sexual desire even without boosting testosterone.
- Maca contains flavonoids that may reduce anxiety and support mood.
For me, it’s been a subtle but noticeable vitality booster that pairs well with Sigma for hormone support.
Curcumin + Milk Thistle – Daily, with Dinner
This duo is my anti-inflammatory and liver support stack.
- Curcumin: Potent anti-inflammatory and antioxidant. Helps keep CRP low and reduces joint discomfort.
- Milk Thistle: Protects and supports the liver, which is important since I take multiple supplements and have had mild fatty liver concerns.
This combo acts as an insurance policy for inflammation and detox.
Magnesium (Glycinate or Threonate) – 200–400 mg Nightly
Magnesium is vital for over 300 biochemical processes, including sleep and muscle function.
- I take it before bed for relaxation, sleep quality, and recovery.
- Studies show magnesium helps with deeper, more restorative sleep and reduces muscle cramps.
It may also help balance anabolic hormones by supporting optimal SHBG levels.
Quercetin (Days 15–30 Only) – 250–500 mg Daily
Quercetin is a flavonoid with antioxidant, antihistamine, and potential senolytic properties.
- I use it in a short cycle (days 15–30) as a reset for inflammation and seasonal histamine issues.
- It may also help clear out old dysfunctional cells, though research is still developing.
During these weeks, I notice less congestion and better joint comfort.
Cycle Notes & What I’m Not Taking
- I cycle Sigma T-booster (3 weeks on, 1 week off).
- I intentionally eliminated supplemental iron after noticing higher ferritin levels. Too much iron can raise hematocrit and blood viscosity, increasing cardiovascular risks.
- I also dropped high-dose methylfolate/B12 (Thorne Methyl Guard). My multivitamin already covers methylation, so extra was unnecessary and caused irritability.
Lesson learned: Target deficiencies but don’t overload. Smarter, not more.
Labs to Run (Day 30–60)
To measure progress, I plan the following labs:
- CBC (hematocrit) → ensure blood viscosity is healthy
- Ferritin → confirm no iron overload
- Kidney function (Creatinine, eGFR) → check supplement/protein load tolerance
- Hormones (SHBG & Free Testosterone) → key markers of progress
- Vitamin B12 → avoid over-supplementation
- Magnesium RBC → confirm intracellular magnesium status
- hs-CRP → track inflammation
These labs will objectively show progress toward my main goals: lower SHBG, higher free T, reduced inflammation, and optimal nutrient balance.
Skincare Stack: Daily AM/PM Routine for Resilient Skin
Yes – skincare is part of the protocol! This was a bit of an emotional vulnerability for me to share, as men aren’t often taught to care for their skin. But I’ve learned that skin health is health, and taking care of your appearance is not vain – it’s an act of self-care and confidence. Over the years I dealt with sun damage and dryness (too many summers of neglect), so I crafted a simple but potent skincare routine. Here’s my morning (AM) protection and night (PM) repair regimen, which I source mostly from affordable products (I even made an Amazon list called “Jason’s Skincare Stack🔥”):
AM – Protection & Antioxidants: In the morning, after a quick cleanse, I apply:
Timeless 20% Vitamin C + E + Ferulic Acid Serum – a ~$20 serum that is a dupe of fancy brands. This serum brightens my skin, fades some dark spots, and provides antioxidant protection throughout the day. Topical vitamin C is a well-researched skincare all-star: it acts as a powerful antioxidant against UV damage and boosts collagen synthesis in the skin . Since using it, I’ve noticed my complexion looks more awake and even-toned. The added Vitamin E and Ferulic acid in the formula help stabilize the vitamin C and further bolster photoprotection. It’s essentially a morning “shield” for my face. EltaMD UV Clear Sunscreen (SPF 46) – a lightweight broad-spectrum facial sunscreen with 5% high-purity zinc oxide plus niacinamide. I apply this every single morning, rain or shine, and especially because I use red light therapy and retinol (more on those soon). This sunscreen is beautiful – it’s non-greasy, doesn’t clog my pores, and the niacinamide in it helps calm redness and improve skin texture. Daily SPF is non-negotiable; UV is the number one ager of skin and can undo all the good from the rest of my routine. Moreover, because I use a retinol at night, my skin is more sun-sensitive, so I diligently protect it to prevent damage. This particular SPF is formulated for acne-prone or sensitive skin (marketed “for men’s skin” due to being oil-free and invisible). It feels like nothing is on, which is great because I absolutely hate thick, greasy sunscreens.
(Pro tip: If you’re doing red light therapy or any exfoliating/retinoid products, don’t skip sunscreen! Otherwise you risk hyperpigmentation or damage. I had to learn that the hard way years ago.)
PM – Repair & Rebuild: At night, I focus on regeneration:
The Ordinary Retinol 1% in Squalane – a simple 1% retinol serum (~$8) in a squalane oil base. Retinol (vitamin A derivative) is the gold standard for anti-aging. It speeds up cell turnover, boosts collagen production, and helps smooth fine lines and wrinkles . I chose an “entry-level” 1% retinol to build tolerance. At first, I used it every 2-3 nights (retinol can cause dryness/irritation), and now I’m up to nightly use. The squalane oil it’s in is very moisturizing, which helps buffer the retinol. Over these weeks, I’ve noticed my skin texture improving – some fine lines are less apparent and overall it’s smoother. Any time you start retinol, you must be patient (it can take 3-6 months for big changes ) and consistent. I consider this skin investment: by the end of my 90 days, I expect a fresher, firmer complexion thanks to this little bottle. CeraVe Healing Ointment – a petrolatum-based ointment (like an upgraded Vaseline) that I slather on as the last step at night. This might sound extreme, but it’s a game-changer: it locks in moisture, supports my skin barrier, and prevents any irritation from the retinol. Dermatologists call this “slugging” (coating skin in an occlusive layer). The CeraVe ointment has added ceramides and cholesterol that help repair the skin barrier. I lightly coat my face with it after the retinol has absorbed. By morning, my skin is never overly dry or red – instead it’s calm and hydrated. Honestly, this step has become therapeutic for me. It’s a nightly ritual where I remind myself that recovery is as important as stress. And yes, I go to bed looking shiny like a glazed donut – but my wife doesn’t mind, and the results are worth it! My skin hasn’t had a single flake or irritation patch, which is usually the battle when on retinol. This ointment “seals” all the goodness in overnight.
Overall, this skincare stack has been simple to stick to and yields visible payoffs. The biggest lesson: consistency and sun protection are crucial. I’ve learned to treat skincare like brushing my teeth – a daily habit. The confidence boost of seeing healthier skin in the mirror each morning is real. It’s also a reminder that aging is multi-faceted: you can work on your internal health and external at the same time. In fact, improvements in skin often reflect improvements in internal health and hydration. I’m excited to see how much my skin improves by Day 90; I’m already glowing more than I expected.
Daily Therapies: Red Light, Cold Plunges, Sauna & More for Recovery and Hormonal Edge
I didn’t stop at supplements and skincare – I’ve woven in several therapeutic modalities into my daily schedule to boost recovery, hormones, and overall longevity. These are the “biohacks” that might sound intense, but they make a noticeable difference in how I feel day-to-day. From morning red light exposure to evening sauna and ice baths, I’ve tried to cover all bases. Let me break down the core therapies and why I use them:
Cold Plunge Therapy: I embrace short ice baths as part of my routine for recovery and resilience. A couple of times a week, usually after a sauna session or workout, I’ll immerse myself in very cold water (around 50°F or below) for 2–5 minutes. This is exactly as tough as it sounds – the shock takes my breath away every time. But the benefits are incredible: research shows that cold-water immersion can reduce inflammation and muscle soreness after exercise, leading to faster recovery . It also triggers a flood of neurochemicals like norepinephrine and endorphins that elevate mood and alertness. I can attest that a quick cold plunge gives me a natural high and stress resilience that lasts for hours. It’s like my body’s reset button – any sluggishness or worry from the day is instantly blunted by the icy jolt. Over time, repeated cold exposure may even build metabolic health (brown fat activation) and fortify my immune system. I’ve also noticed it trains my mental grit: if I can willingly sit in freezing water at 6am, I can handle whatever challenges come later! (One word of caution: I avoid doing ice baths immediately after heavy strength training, as some evidence suggests it might blunt muscle gains if overused post-lifting. I time them more on recovery days or after cardio/sauna sessions.)
Red Light Therapy (Photobiomodulation): Every morning, within 60–90 minutes of waking, I spend about 10–15 minutes in front of a red light device. I shine red and near-infrared LED light on my face and also (brace yourself) on my testes. Why on earth do I do this? Well, there’s intriguing data and anecdotes that red/infrared light can improve skin health and possibly influence hormone production. On the skin side, red light (around 660 nm) stimulates collagen and cellular energy, aiding complexion and healing. For hormone health, some animal studies and biohackers claim that shining near-infrared light on the testes may increase testosterone levels. In fact, a small human study found that men exposed to bright light therapy every morning significantly boosted their testosterone and sexual satisfaction compared to a dim light group . Another experiment with low-level laser (670 nm) on rabbit testes showed a jump in serum testosterone . The science here is nascent, but it’s promising enough that I gave it a try. At the very least, the red light on my face helps wake me up and sets my circadian rhythm (mimicking sunrise). And if it even slightly assists in my free testosterone goal, I’ll take it. Subjectively, I do feel a small mood and energy uptick on the mornings I do red light. Placebo or not, it’s become a relaxing ritual – I’ll meditate or do deep breathing while bathed in a warm red glow. It’s a gentle, stimulating start to the day as opposed to immediately hopping on email or phone.
PEMF Mat (Pulsed Electromagnetic Field): Another gadget I use, often right after red light or in the evenings, is a PEMF mat. This is a mat I lie on that emits low-frequency electromagnetic pulses. The idea is that these pulses stimulate your cells and improve blood flow and recovery. It might sound like pseudoscience, but there’s actually FDA-cleared PEMF devices for things like bone healing and circulation. PEMF therapy has been shown to increase microcirculation and cellular energy by charging the cells’ mitochondria . Some studies indicate benefits in reducing pain and inflammation, and even improving mood and sleep . For me, the PEMF mat sessions (20–40 minutes) are deeply relaxing – I often do them during a meditation or even while working on my laptop (lying on the mat on the floor). I feel a gentle warmth/tingle, and afterward I notice reduced muscle tightness. Especially on days I do heavy workouts or a lot of computer work, PEMF helps my lower back and joints feel looser. It’s like recharging my body’s batteries. In the evening, a short PEMF session also helps me wind down – the pulsating magnetic fields seem to nudge my nervous system toward a parasympathetic (calm) state.
NormaTec Compression Boots: Post-workout (especially after leg day or a long run), I use intermittent pneumatic compression boots for 20–30 minutes. These are basically like giant blood pressure cuffs for your legs (I have the popular NormaTec brand). They rhythmically squeeze and release, from the feet upward, massaging the legs. The goal is to flush out metabolic waste, improve circulation, and reduce soreness. Athletes swear by these for faster recovery. The science is mixed, but many studies and experts note benefits like reduced inflammation, less muscle swelling, and quicker lactate clearance with compression therapy . I can say that my legs feel much lighter and fresher after a session – what would normally be next-day stiffness is significantly tamed. The boots basically do a lymphatic drainage massage while I sit and catch up on podcasts or even do work. It’s a passive recovery tool that feels like a treat. Plus, it forces me to sit still and relax (you can’t walk around in these things). In a way, it doubles as recovery and mindful rest. Given my age and the intensity I train at, I consider the NormaTec boots a secret weapon to stay injury-free and ready to hit it hard again the next day.
Infrared Sauna (Sunlighten sauna): In the evenings, typically 1–2 hours before bed, I do a 30–40 minute infrared sauna session. This has become one of my favorite parts of the day. In the sauna, I’ll stretch, breathe, and just sweat out the day’s tensions. The health benefits of sauna are extraordinary: regular sauna use is linked to lower risk of cardiovascular disease, Alzheimer’s, and all-cause mortality in long-term studies . In Finland, where saunas are a way of life, men who used saunas 4–7 times a week had a 40% lower mortality rate than those who used it once a week . The heat conditioning can improve blood pressure, boost cardiovascular fitness (heart rate rises as if you’re doing moderate exercise), and even induce heat-shock proteins that help cellular repair. I emerge from each sauna session feeling euphoric and deeply relaxed – likely due to endorphins and the reduction in stress hormones. It’s also a great time for mental clarity; I often get creative ideas sitting in the quiet heat. For my protocol, sauna is helping me with the goal of low inflammation (heat stress can lower chronic inflammatory markers) and blood flow (to keep that blood viscosity in check). By sweating, I may also be aiding detoxification of some heavy metals or toxins (though that’s a debated topic, it certainly feels purifying). Importantly, I hydrate well and replace electrolytes after each session.
Immediately after the sauna, I go into a 1–2 minute cold plunge (as mentioned earlier). The pairing of intense heat followed by intense cold is invigorating and seems to amplify benefits. The hot-cold contrast stimulates circulation like nothing else – your vessels dilate in the heat and then constrict in the cold, creating a pumping action that can help condition your blood vessels. Some call this “vascular gymnastics.” I find that the sleep on nights when I do sauna + cold is the best – I think the heat relaxes me and the cold afterward drops my core body temp, priming me for deep sleep. Speaking of sleep…
NSDR & Sleep Optimization: At bedtime, I prioritize proper sleep hygiene as the foundation of recovery. I aim for 8 hours of quality sleep (8:30 pm – ~4:30-5 am). To wind down, I often do NSDR (Non-Sleep Deep Rest) or a breathing exercise for 10–15 minutes. NSDR is a term popularized by Dr. Huberman; it usually involves a guided meditation or body scan that puts you in a deeply relaxed state akin to a power nap or hypnosis. I either use a short Yoga Nidra recording or simply lie in the dark focusing on slow breathing. This practice has been transformative for my stress reduction and sleep latency – it’s like clearing out mental chatter and signaling to my body it’s safe to shut down for the night.
I’ve also turned my bedroom into a sleep sanctuary: I keep the room cool, dark, and quiet. In fact, I set the thermostat to around 66–68°F at night. Most sleep experts (and the Sleep Foundation) say that the ideal bedroom temperature for quality sleep is around 65–68°F – a cooler environment helps your body relax and maintain deep sleep. I also use blackout curtains and no electronics/blue light in the last hour before bed. The result is that I fall asleep quickly and stay asleep. My WHOOP and Oura Ring data (wearables that track sleep) show improved heart rate variability and more REM sleep on nights I stick to this routine. It’s actually amazing how much good sleep amplifies all the other efforts – my hormones, appetite, and mental sharpness are all noticeably improved after a week of prioritized sleep.
Finally, a quick note on environmental “toxins”: Part of my holistic approach is controlling my home environment. I run MERV-13 air filters in my house to capture pollen, dust, and even potential mold spores – improving indoor air quality for my lungs. I installed a reverse osmosis water filter for my drinking and cooking water, to remove heavy metals, chlorine, and other contaminants that could tax my system. And since we had a minor mold issue in the past, I’ve taken steps for mold removal and prevention, as mold can be a serious chronic inflammatory trigger. These steps ensure that the air I breathe and water I drink are as clean as possible. It might seem extra, but it gives me peace of mind that I’m not undoing my hard work by inhaling irritants or ingesting impurities daily. Longevity is about subtraction (of bad things) as much as addition (of good habits).
By stacking these various therapies, I’ve created a daily lifestyle that attacks my health goals from all angles: light, heat, cold, breath, sleep, and recovery tech. The synergy between them is where the magic happens – for example, good sleep makes me more tolerant of cold plunges; sauna makes my sleep better; red light and NSDR boost my mood which helps me train harder; and so on. It did take time to adapt (the first week of 5am cold showers was brutal, not gonna lie), but now these habits are ingrained and even enjoyable. I genuinely look forward to these moments of self-care each day. They make me feel alive. The lesson I’ve learned is that consistency and hormesis (gentle stress) build resilience. By repeatedly exposing myself to controlled stressors (heat, cold, intense exercise) and then prioritizing recovery, I’m training my body and mind to be more robust. And in just a month or two, I can already tell I’m more energetic and clear-headed than I was last year.
A Day in the Life: Balancing Health, Work, and Family
You might be wondering how all these elements fit into a real day – especially with kids and work in the mix. Believe me, it took planning and discipline to structure my day around these health priorities without neglecting family or career. To give you a sense, here’s a snapshot of my typical weekday schedule, from wake-up to bedtime. This “pseudo schedule” shows when I do each protocol element alongside normal responsibilities:
7:00 am: Wake up. I immediately use a 10-minute light therapy lamp or get bright light (to signal morning to my body). I also do my 10 minutes of red light therapy at this time, focusing on my face and letting the near-infrared hit my body. This doubles as quiet time – sometimes I combine it with meditation or gentle stretching. (I call it “Lux light for face health” in my notes.) 7:30 am: Prepare a healthy breakfast for the family (my Meal 1: “Super Veggie” shake/bowl, see nutrition section) and pack my kids’ lunches. I involve the kids in choosing fruits/veggies for their lunches – making it a fun little routine. We eat together if possible. I take my morning supplements with this meal (the multivitamin, Sigma capsules, fish oil, maca). Taking them with food improves absorption and prevents any stomach upset. 8:00 am: School drop-off. I drive my kids to school and use the car ride for quality chat time or a bit of educational podcast (kid-friendly) so we all learn something.
10:00 am: Meal 1 – “Super Veggie” breakfast (if I haven’t eaten yet). Often, I delay my breakfast until after my workout (a bit of intermittent fasting in the morning, as I feel sharper working out on an empty stomach). The Super Veggie meal is a nutrient-dense powerhouse (details in the next section) – loaded with protein and fiber from greens and veggies. This replenishes me after training. If it’s a lighter recovery day, sometimes I’ll do the cold plunge around this time as well (2–3 minutes in the backyard tub full of ice water) and then have my meal, which feels amazing. After eating, I rinse off and change for work.
10:30 am – 1:00 pm: Focused Work Block. I dive into my most important work tasks of the day. (I run a small business and am also building a website with my partner Anneliese, so this time is dedicated to deep work on those projects.) I keep a standing desk and a timer to remind me to move for 5 minutes each hour – maybe a quick stretch or a few pushups to stay limber. I also sip on green tea or black coffee during this period for a cognitive boost (I time my caffeine for early day only). 1:00 pm: Midday break: I have Meal 2 – “Nutty Pudding” + a protein shake. This is a quick, high-protein lunch that’s easy to digest. Right after eating, if I’m feeling sluggish or if I didn’t do a morning cold plunge, I’ll do a 2-5 minute cold plunge now to energize myself for the afternoon. (On cold days, sometimes I substitute a brisk outdoor walk for 10 minutes to get sunlight and fresh air as a “pick me up” instead.) I also take 10 minutes to tidy up one area of the house – a little habit I instilled to keep my environment clean and get a movement break. It might be vacuuming a room or organizing the kitchen counter. It sounds mundane, but it’s oddly refreshing to accomplish a quick household task – and it prevents chores from piling up, reducing overall stress.
2:30 pm: Shower and personal care. After the cold plunge and house chore, I take a warm shower to raise my body temp back (and because by now I’ve worked out and sat in ice – I deserve a warm rinse!). This is when I apply my skincare routine if I haven’t already (sometimes I wait to shower post-lunch, so I’ll do my vitamin C serum and sunscreen after this shower if I had not in the early morning). I get dressed and do a quick review of any emails or messages that came in.
3:30 pm – 4:30 pm: Creative or Deep Work Block 2. This hour I often dedicate to creative projects, such as video editing for my YouTube channel or social media. I find mid-afternoon a good time for creative tasks since the pressure of the morning is over. If I feel my energy dipping, I might do a short NSDR (15-min power nap or guided rest) before this block to recharge. Also, around 4 pm I have a small snack or a coffee if needed to stay alert (but not too late to disturb sleep). 5:00 pm: Pick up kids from school/activities. Family mode is back on. I’ll use the drive to ask about their day, maybe play their favorite music – basically giving them full attention.
5:30 pm: Family Dinner (Meal 4). We sit down to an early dinner together. Typically it’s something like my Easy Chicken & Sweet Potato Bowl (recipe in next section) or another balanced whole-food meal. I involve the kids in setting the table or serving, to make it a family team effort. We keep the conversation light and share something we learned or enjoyed during the day. This is one of my favorite times – good food and family bonding (and yes, I’m sneaking in lots of veggies on everyone’s plates as part of my master plan to keep the whole family healthy!).
6:00 – 6:45 pm: Playtime with the kids. After dinner, we usually do something active or fun – play in the yard, a quick walk with the dog, or even a dance-off in the living room. This helps everyone (including me) digest food with a bit of movement and gets the kids’ energy out before winding down. It’s also genuinely joyous and reminds me why I’m doing all this – to be healthy and present for moments like these.
6:45 – 7:15 pm: Homework/Reading and Bedtime prep for kids. We get the kids a light snack if they’re peckish (sometimes this is my Meal 5 – a fruit & yogurt mix – that I share with them), then it’s homework or reading time. I help them with any assignments or we read together. By 7:15, it’s time for them to brush teeth and get into pajamas. During this window, I also start my own night supplements – I take my Magnesium, Curcumin, and Quercetin around 7 pm with a glass of water or herbal tea. That gives them about an hour to start absorbing before I sleep. 7:15 – 7:45 pm: Relax/TV time. With the kids tucked in by ~7:30, my wife and I finally get a brief window to relax together. We might watch one episode of a show we’re into or just chat about our day. I limit screen time to before 8 pm and I wear blue-light blocking glasses if watching TV to protect my sleep cycle. This downtime with my spouse is important – it’s easy to get lost in all the “self-optimization” and forget human connection, but relationships are a pillar of wellbeing too. We laugh, we plan for the next day, and sometimes she’ll even do a quick 10-minute yoga stretch while I do my breathing.
8:30 pm: Lights out – I’m asleep. I’ve trained myself to sleep early and wake early, and it’s been a game-changer. By 8:15, I’m usually already in bed doing my NSDR or breathing. By 8:30, I’m out. The cool, dark bedroom makes it easy to drift off. I sleep soundly through the night (most nights, anyway – occasionally a kid will wander in or an outside noise might interrupt, but that’s life). Getting a full night’s sleep at these hours means I often wake up naturally before my alarm, feeling refreshed around 4:30-5:00 am, which allows me some me-time in the morning before the cycle repeats.
That’s the blueprint of a typical day. Of course, not every single day runs perfectly – sometimes work requires longer hours, or kids have an event, or I might feel off and swap a workout for a longer recovery session. Flexibility is key. However, having this structure ingrained as a routine makes it easier to stay consistent. My family is now used to “Dad’s wellness routine” and they support me – sometimes my daughter will remind me, “Did you do your cold plunge today?” with a giggle. It’s become a new normal for us, and hopefully a positive example for my kids about healthy habits.
One big lesson from this is that time management and boundaries are crucial. I had to learn to say no to some social events or late-night work sprints to protect this routine. I’ve become far better at prioritizing what matters (health and family) and letting go of time-wasters (like mindless internet scrolling or having that extra beer at a late outing). The result is I actually feel like I have more time and energy, not less. By scheduling workouts, therapy sessions, etc., I eliminated decision fatigue – I don’t debate “should I exercise or not,” it’s just on the calendar. That frees mental space for creativity and family.
Nutrition: Clean Eating Plan with Macros (Notion-Ready)
Nutrition is a cornerstone of my protocol. You can’t out-supplement or out-biohack a poor diet. I’ve crafted a clean daily meal plan that hits my macro targets, fuels my workouts, and supports hormone balance. It’s high in protein (for muscle and satiety), moderate healthy fats, and ample complex carbs and fiber (for energy and metabolic health). Total daily intake is around 2,500 calories, which for me is a slight deficit to shed some fat while preserving muscle. Importantly, this diet is sustainable and enjoyable – I like every meal here and don’t feel deprived. I even structured it in a Notion-friendly checklist format so I can tick off meals as I eat them and track macros easily.
Here’s the breakdown of my typical day of eating, with macros and fiber for each meal/snack:
Meal 1 – “Super Veggie” Breakfast – 401 kcal, 30 g protein, 54 g carbs, 11 g fat, 25 g fiber. (This meal usually consists of a blended green smoothie or veggie-packed egg scramble. For example, a protein smoothie with spinach/kale, berries, a scoop of protein powder, flaxseed, etc., or an egg white scramble with mixed vegetables and avocado. The key is it’s loaded with fiber (notice 25g!) and ~30g protein to start my day.)
Meal 2 – “Nutty Pudding” + Protein Shake – 595 kcal, 43 g protein, 32 g carbs, 33 g fat, 9 g fiber. (“Nutty pudding” is my homemade concoction – usually chia seeds or oats soaked in almond milk with peanut butter and maybe a little whey, creating a pudding-like texture, topped with some nuts or cacao nibs. I pair it with a Fairlife 30g Protein Shake (a high-protein milk drink) to bump up protein easily. This combo tastes like a treat but is packed with healthy fats and protein.)
Meal 3 – Large Handful of Mixed Nuts – 350 kcal, 10 g protein, 13 g carbs, 32 g fat, 6 g fiber. (This is a mid-afternoon or on-the-go snack. I opt for raw deluxe mixed nuts (almonds, walnuts, cashews, Brazil nuts) – about a large handful (~2 ounces). Nuts provide satiety, omega-3s, and micronutrients like magnesium and selenium. I portion it to around 350 calories to keep fats in check. The fiber content helps blunt the blood sugar impact too.)
Meal 4 – Easy Chicken & Sweet Potato Bowl – (Approximately 470 kcal, ~59 g protein, ~37 g carbs, ~8 g fat, ~9 g fiber.) 6 oz pre-cooked grilled chicken breast strips (no added sugar) – 280 kcal, 52 g protein, 0 g carb, 6 g fat. 1 medium sweet potato (microwaved 5–6 min or roasted) – 103 kcal, 2 g protein, 24 g carbs, 0 g fat, ~4 g fiber. 1 cup broccoli florets (steamed from frozen) – 55 kcal, 5 g protein, 11 g carbs, 0 g fat, 5 g fiber. 2 tbsp salsa (as a topping) – 10 kcal, 0 g protein, 2 g carbs, 0 g fat. 1 tbsp shredded cheddar (for healthy fat and flavor) – 25 kcal, 2 g protein, 0 g carb, 2 g fat. (This is my typical dinner bowl – it’s super quick to assemble, balanced, and family-friendly. Lean protein from chicken, quality carbs and beta-carotene from sweet potato, cruciferous greens for fiber and nutrients, plus a little cheese and salsa for taste. Sometimes I’ll drizzle hot sauce or add spinach too. It’s an effortless way to get ~60g of protein and a bunch of micros in one bowl.)
Meal 5 – Antioxidant Fruit & Yogurt Mix – 292 kcal, 19 g protein, 48 g carbs, 4 g fat, 14.6 g fiber. 1 cup blueberries – 84 kcal, 1 g protein, 21 g carbs, 0 g fat, 3.6 g fiber. 1 cup strawberries – 50 kcal, 1 g protein, 12 g carbs, 0 g fat, 3 g fiber. 1 cup Oikos Triple Zero Greek Yogurt (15g protein, no added sugar) – 100 kcal, 15 g protein, 10 g carbs, 0 g fat, 3 g fiber. 1 tbsp chia seeds (mix into yogurt) – 58 kcal, 2 g protein, 5 g carbs, 4 g fat, 5 g fiber. (I often have this as an evening snack or dessert. It’s like a sweet treat but packed with fiber and antioxidants. The Greek yogurt gives protein and probiotics; the berries provide vitamins and polyphenols; chia adds omega-3 fats and extra fiber. It’s very filling for under 300 calories.
Sometimes I swap in different fruits like raspberries or add a dash of cinnamon.) Meal 6 – Whole Grain & Healthy Fat Snack – 258 kcal, 11 g protein, 31 g carbs, 11 g fat, 9 g fiber. 2 slices sprouted grain bread (e.g. Ezekiel bread) – 160 kcal, 8 g protein, 28 g carbs, 2 g fat, 6 g fiber. 1 tbsp almond butter – 98 kcal, 3 g protein, 3 g carbs, 9 g fat, 3 g fiber. (This is a flexible slot – I might have it as a pre-workout in the afternoon or as a small breakfast if I’m hungry early. Sprouted grain bread is nutrient-dense and higher in protein/fiber than regular bread, and almond butter adds healthy monounsaturated fats and a bit more protein. It’s essentially a clean PB&J minus the J. This snack keeps me satiated and helps me easily hit my carb needs for energy.)
Daily Totals: Approximately 2,492 kcal — 153 g Protein (~25%), 250 g Carbs (~40%), 82 g Fat (~30%), 53 g Fiber.
The macros are roughly in a 25/40/30 (P/C/F) distribution which I’ve found ideal for my body recomposition goal. Over 50g of fiber might seem high, but notice it’s coming from whole foods (veggies, fruits, whole grains, seeds) spread throughout the day, and my gut has adapted – I have zero digestive issues on this diet. The high fiber keeps my blood sugar stable and feeds my gut microbiome, contributing to low inflammation. Also, the plentiful protein (150g+) supports muscle repair from workouts and helps keep me full. I deliberately include complex carbs in each meal (sweet potato, fruits, grains) to support my training and also to avoid driving SHBG up – very low-carb diets can sometimes raise SHBG, which I want to avoid. So I eat balanced carbs mostly around my active parts of the day.
I track these meals in Notion where I have a template with checkboxes (as above) that I tick off as I go. Notion even calculates my running macro totals, making daily tracking effortless. This system keeps me accountable – I get a little dopamine hit checking off each meal, and I can quickly glance if I’m short on protein or went over on fats, etc. It’s been a great compliance tool.
The diet might sound repetitive, but I do swap out equivalents: e.g. sometimes chicken is swapped for fish or lean beef; sweet potato swapped for quinoa or brown rice; blueberries swapped with apple or orange. The key is sticking to whole, minimally processed foods. I avoid added sugars, refined grains, and industrial seed oils as much as possible. One lesson learned was to prep ahead – on Sundays, I batch-grill a bunch of chicken and roast veggies, pre-wash salad greens, and make a big jar of chia pudding. This way, assembling meals on busy weekdays takes just minutes. If I ever have to eat out or attend a social event, I try to apply the same principles (fill half my plate with veggies, choose a lean protein, go easy on sauces). But I also allow an occasional treat meal – maybe once every two weeks I’ll enjoy a burger or some pizza with the family, guilt-free, and then get right back on plan next meal. Consistency over perfection!
Overall, this nutrition plan has left me feeling fueled and satisfied. My energy levels are steady, I’m not having afternoon crashes, and I’ve even seen improvements in my bloodwork (like lower LDL cholesterol and triglycerides, likely thanks to the omega-3s and high fiber intake). It proves to me that food is truly medicine when used right. This diet supports my hormone goals too: healthy fats and adequate carbs support testosterone production, and nutrients like zinc, magnesium, vitamin D (from foods and supps) all play a role in hormone balance. Not to mention, the weight I’ve lost (mostly fat) from following this eating plan will further help free T (since losing excess fat can reduce estrogen and SHBG levels). It’s all connected!
Reflections & Lessons Learned: Inspiration Through Transformation
As I round the corner on this 90-day journey, I can’t help but reflect on how far I’ve come and what I’ve learned about myself. This protocol was not just a physical experiment, but a mental and emotional one too. Discipline, vulnerability, and self-discovery have been recurrent themes.
One of the biggest lessons is the power of habit and consistency. In the past, I dabbled in healthy habits but never strung them together long enough to see real change. By committing to 90 days and publicly (well, to friends/family) declaring my plan, I created accountability. The first two weeks were the hardest – my body was adjusting to the new diet (detoxing from sugar can be rough), I was sore from resumed workouts, and my mind fought the early wake-ups and cold plunges. But I kept reminding myself why I was doing this: to be the healthiest dad and husband I can be, to have energy to play with my kids, to feel confident in my skin, and to possibly inspire others who follow my journey. That “why” pulled me through the initial resistance. By week 3, these actions started feeling more automatic – even enjoyable. Now, at day 60-something, I crave my workouts and meditation; they are as routine as brushing my teeth.
Vulnerability was another unexpected component. Sharing my lab numbers, admitting I had low free testosterone or that I wasn’t taking care of myself, was humbling. As men, we often tie our ego to being strong and invulnerable. But I found that opening up about these challenges actually empowered me. It put me on a mission to improve, rather than sitting in silent shame. I even started posting a bit on social media about my protocol – the positive feedback and a few others saying “you’ve inspired me to get back to the gym” made me realize that being vulnerable breaks down barriers for everyone. If one more person gets their blood work done and makes a healthy change because I spoke up about mine, that’s a huge win in my book.
I’ve also learned to listen to my body more intently. Tracking so many variables – diet, sleep, HRV, mood – made patterns clear. For instance, I noticed on nights after an intense evening workout, my sleep was worse; so I rearranged my schedule to do intense workouts earlier and keep evenings more recovery-focused. I learned that a certain brand of protein powder was causing me bloating (so I switched to a cleaner one). I realized that my stress levels dramatically influence everything – on very stressful work days, my blood glucose ran higher and my recovery metrics tanked, despite perfect diet/workouts. So I’ve started doing mindfulness and reframing techniques to manage stress better (e.g. reminding myself “I get to do this” instead of “I have to do this” when work is overwhelming). The protocol isn’t just about adding more stuff; it’s about cultivating a healthier internal environment mentally too.
In terms of results, I’ve seen quite a few already, which is incredibly motivating. Physically, I’m down about 8 pounds of fat and up a bit in muscle. I see more definition in my arms and abs than I have in years. My wife commented that my skin looks “brighter” and younger – likely thanks to the skincare and nutrition combo. The joint pain in my knee (an old injury) is practically gone, which I credit to the weight loss, curcumin, and collagen from bone broth I sometimes include. And speaking of hormones: while I’ll confirm with labs soon, I feel like my testosterone is higher – morning energy and libido are noticeably improved (I actually wake up with morning wood like a teenager again, TMI but hey, that’s a sign things are working!). Even my mood is better; I have this steady sense of well-being that I haven’t felt in a long time. Friends have said I seem more “alive” and engaged lately. That’s perhaps the most priceless outcome – feeling genuinely good and excited about life each day.
Of course, this journey had its challenges. There were mornings I wanted to smash the alarm and skip the cold plunge. There were days the meal prep felt like a chore or I craved a donut when stressed. I did falter a couple of times – for example, on Day 21 I went to a birthday party and had more cake and beer than I planned. The next day I felt awful (sugar hangover is real), but I didn’t let it derail me. I jumped right back in, perhaps even more determined. I learned that perfection is impossible – but consistency after slip-ups is what counts. Resilience is built in those moments when you forgive yourself and move forward.
Another lesson: Community and support matter. My wife’s support in handling the kids while I do an early workout, or her joining me in healthy dinners, made a big difference. A couple of buddies became my virtual accountability partners – we’d share our workout of the day or steps count, spurring each other on. If you attempt a big lifestyle change, don’t do it completely alone. Find a friend, a coach, or a community online that aligns with your goals. I even joined a longevity forum to exchange tips – that’s where I got the idea for quercetin as a senolytic, for example. Humans thrive in community, and that applies to health journeys too.
Inspiration was both a input and output of this process. I took inspiration from experts and books (Ben Greenfield’s book Boundless gave me ideas on recovery tech; Dr. Peter Attia’s work taught me about maximizing healthspan; Huberman Lab podcast episodes on hormones and NSDR were pivotal). I essentially stood on the shoulders of giants when designing my protocol. But now, as I near the completion, I find that I myself am inspired by what’s possible. The fact that you can feel like a new person in just 3 months of lifestyle change is astounding. It makes me wonder: if 90 days can do this, what will 6 months or a year look like? This is no longer just a “90-day challenge” – it’s the foundation of how I want to live for life. I’ve already started inspiring a few family members to get their own bloodwork and improve their diets. My kids ask curious questions about why I do sauna or why I eat chia seeds – these are teaching moments planting seeds for their future choices.
As I soon head to my Day 75 lab tests, I’m actually excited (never thought I’d say that about needle pricks!). It’s like getting a report card after studying hard. Regardless of the exact numbers, I know the trajectory I’m on is the right one. Lower SHBG? I’m confident it’ll be lower, given the increased carbs, boron and magnesium I’ve incorporated, and likely a bit of fat loss (SHBG often drops with improved insulin sensitivity and higher protein diets). Higher free T? If it isn’t up yet, I might consider adjusting dose or timing of Sigma or looking at sleep further – but qualitatively I’d bet it’s up. Better inflammation markers? Almost surely yes – I haven’t had a single flare-up of my old eczema or random joint pains since starting, and those used to correlate with high CRP. Blood viscosity? My resting heart rate has come down and I’m more aerobically fit, which usually means good things for hematocrit (plus no iron and donating blood once in this period). We’ll see, but I’m optimistic. And if any markers are not ideal, that’s just feedback to tweak the plan – maybe add something like donating blood regularly for high HCT, or adjusting calorie intake if needed.
In closing, this protocol has taught me that self-care is not selfish – it’s self-respect. By taking care of myself, I’ve become a better father, husband, and friend. I have more to give now that my cup is fuller. It’s the classic airplane oxygen mask analogy: put on your own mask first so you can help others. I used to feel guilty spending time on “me”, but now I realize everyone around me benefits when I’m functioning at my best. I’m immensely grateful for this journey – it wasn’t easy, but it was worth every early alarm and every salad over pizza decision.
If you’re reading this and thinking about making a change, start small and start now. You don’t need to do everything I did at once. Maybe begin with just a consistent wake-up time and a daily walk, or swap soda for water and add a multivitamin. Build momentum. And consider tracking your progress – whether through journaling, blood tests, or a wearable – because what gets measured gets managed (and seeing improvement will motivate you to continue).
This 90-day experiment is just the beginning for me. I intend to roll right into a next cycle, fine-tuning as I go (perhaps adding creatine supplementation, or a new strength PR goal, etc.). Longevity and peak health are marathons, not sprints. I’m excited for the road ahead, and I hope sharing my protocol – with all the nitty-gritty details, data, and personal anecdotes – has been educational or inspiring for you.
Here’s to taking control of our health, one day at a time, and living life with purpose and vitality.
(Stay tuned for a follow-up post where I’ll share my before-and-after lab results and any adjustments I make for the next 90 days. The journey continues!)
Looking for other great articles? Check us out at Get Built For More or EliteBio: Hormone and Aesthetic Solutions
I’ve learned the importance of maintaining balance in life, and how every small adjustment can lead to significant improvements over time.
