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Q1 2024 Targets: “Be in the Best shape of my life at 50”
Q1 Training:
( Q2 Training: Power - Hypertrophy)
( Q3 Training: Hypertrophy + Endurance)
( Q4 Training: BodyComp- Contest Prep Style)
Body Comp:
Diet & Digestion:
Labs Markers to address:
Stress Resilience:
Mindset:
Sleep:
Longevity:
Biohacking:
Labs:
| Wake up 6am | Before turning on the lights
3 minutes of gratitude before your feet hit the ground. “Im so grateful for… “ The key here is to learn to FEEL gratitude. Not just think about it. It may take time, and consistency. But when you get it you can always recall it. |
| 6:05- 6:15 | Prayer or Meditation
Start with slow and controlled breathing using a 4 in, 1 pause, 6 out, 1 pause cadence. |
| 6:15- 6:30 | Hydrate, Shower and Red Light
1 Liter of filtered water with lemon with stevia (if desired) + 1 large cup of bone broth with salt. |
| 10 minutes of red light therapy. | |
| 6:30 - 8am | WORKOUT 1: Cardio, mobility, cold plunge. |
| 8-9am | MEAL 1: Breakfast + Morning Supplements.
Fish oil - 2 tablets ADEK - 1 tablet Curcumin - 2 tablets Garlic extract - 1 tablet Probiotic - 1 tablet Glutathione - 2 sprays |
| 9am | Sunlight (10-30 mins) outside viewing morning light.
(can be morning walking meetings) |
| 9:30- 11am | Work, Meetings, Miscellaneous |
| 11am | MEAL 2: Pre Workout Meal |
| 11:45am -12pm | Walk: 10 minute post meal walk outdoors. |
| 12-2pm | WORKOUT 2 + Intra workout Nutrition |
| 2pm | Post workout drink + Supplements: EAA, Carbs, Creatine, Electrolytes, Mag, Taurine
Colostrum - 1 serving PHGG - start with half a teaspoon and increase to 1 full if tolerable. This can be added to your post-workout drink. |
| 230/3pm | MEAL 3: Post Workout
Fish oil - 2 tablets Curcumin - 2 tablets Garlic extract - 1 tablet Probiotic - 1 tablet Glutathione - 2 sprays |
| 3-6pm | Work or Family Time |
| 6pm | MEAL 4 Family Dinner.
PHGG - start with half a teaspoon and increase to 1 full if tolerable. |
| 730pm | Tech OFF- Wind Down, Reading and Family Time |
| 830pm | Sauna 30-45 min + Bedtime Supplements |
| 915pm | Shower |
| 930pm | In bed. Sleeping by 10 |
Supplement plan based on most recent bloods. December 2023
Start by Jan 1st 2024-March 15th 2024
Based on most recent blood tests and the metabolic assessment form given me, there are signs of some intestinal permeability, which may be the cause of his issues with poor gut transit time.
There are markers of oxidative stress also, low Vit D, low uric acid, and low GGT. These could be due to testosterone use, all of which can be easily supported with antioxidant nutrients.
Cholesterol is slightly elevated but nothing of major concern, although we will look to lower it to air on the side of caution and long-term vitality.
Testosterone use has been shown to lower HDL levels in certain populations so that may be the reason why your HDL is lower. Consider adding in some daily topical Testosterone cream.
Diet and supplementation should aim to improve gut integrity, increase antioxidant support and lower cholesterol over the next 10-12 weeks.
Supplemental Support:
Intestinal support:
PHGG plus cholesterol support
Antioxidant Support:
Cholesterol Support
Some links to the products that I might recommend over the duration of our time together.
These are the most common: