Inside A Rigid Routine: Sleep, Protein, Training, And Trade‑Offs

The Longevity Podcast: Optimizing HealthSpan & MindSpan

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6d ago 11:11

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We map a highly disciplined routine for longevity across sleep, nutrition, training, alcohol, and mental health, turning willpower into systems and data into decisions. The focus is structure that removes choice, protects sleep, and widens the mental buffer for stress.
• Sleep as the master metric with strict schedule and cooling environment
• The bat phone to enforce a clean pre‑bed window
• Sauna‑shower transition and a targeted supplement stack
• Omnivore diet anchored to energy balance and high protein
• Meal timing that improves deep and REM sleep
• Weekly training: zone 2, VO2‑max, and four strength sessions
• Alcohol dosage and early timing to reduce sleep damage
• Therapy, journaling, and DBT to build distress tolerance
• The unifying principle of eliminating choice to conserve willpower
What metric in your life are you actually tracking that helps you make that decision? Or are you just choosing to ignore the data altogether?
This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.

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Chapters

1. Mission: Decode Peak Discipline (00:00:00)

2. Sleep As The Non‑Negotiable Base (00:00:57)

3. Cooling Tech And Environment Control (00:02:02)

4. The Bat Phone And Digital Boundaries (00:03:15)

5. Sauna Routine And Supplement Stack (00:04:13)

6. Why Two Forms Of Magnesium (00:05:12)

7. Nutrition Journey And Protein Targets (00:06:16)

8. Meal Timing To Protect Sleep (00:07:05)

9. Exercise Framework: Cardio And Strength (00:07:38)

10. Alcohol Rules And Timing (00:08:24)

11. Mental Health Practices And DBT (00:09:05)

12. The Big Principle: Eliminate Choice (00:10:01)

13. Your Metric For Managed Indulgence (00:10:34)

253 episodes

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