My Morning Routine (Live to 120+)
Summary
TLDR视频脚本记录了一位注重健康的人士分享他的早晨日常。他使用各种设备和方法,如体温测量、紫外线照射、补充维生素和铁,以及体重和身体成分监测,来维持健康。此外,他还介绍了自己的冥想、运动和饮食习惯,包括大量的蔬菜摄入和特定的营养补充品。视频强调了即使是小的改变也能带来积极的健康效果,并鼓励观众根据自己的情况采纳适合自己的健康习惯。
Takeaways
- 😴 视频中的主人公分享了他坚持了两年半的早晨日常流程,这使他成为历史上最被测量的人,并且取得了显著的健康指标。
- 🌡 主人公使用青铜热扫描设备每天测量他的内耳温度,作为安全和疗效检查的一部分。
- 💡 他使用10000勒克斯的紫外线灯来模拟阳光,帮助调节生物钟并改善睡眠。
- 💊 早晨服用铁剂和维生素C来提高铁水平,同时每天测量体重和其他健康指标。
- 🧘♂️ 主人公在早晨流程中加入了冥想,这有助于他集中精神并准备开始一天的活动。
- 🏋️♂️ 他的早晨流程包括3到4小时的各种活动,包括锻炼、服用补充剂和进行理疗。
- 🥗 主人公的饮食习惯包括大量的蔬菜,他每月会轮换不同的蔬菜食用方式。
- 💊 他会根据团队的安排,每两周更换一次补充剂,并且负责手动更新他的药盒。
- 👨👦 视频中的主人公正在准备他儿子上学的事情,并考虑在他儿子离开后的生活安排。
- 🌱 主人公鼓励人们从小开始关注健康,避免自我毁灭的行为,并强调预防比治疗更容易。
- 🏃♂️ 他分享了自己的锻炼哲学,强调即使是最小的行动也是积极的一步,可以为人们带来更好的生活状态。
Q & A
视频中提到的早晨常规活动有哪些步骤?
-视频中提到的早晨常规活动包括测量体温、使用UV灯进行光疗、服用补铁和维生素C、称重以及进行各种健康指标的测量、进行蓝光疗法和冥想、进行10分钟的冥想、准备和服用早晨的药片、使用眼部护理设备和眼药水、准备早餐和进行锻炼等。
为什么视频中的人会测量自己的体温?
-视频中的人测量体温是为了作为安全和各种疗法效果的检查。如果体温偏高,可能是某些健康问题的指示。
UV灯在早晨常规活动中起到什么作用?
-UV灯用于帮助设定生物钟,改善睡眠,并且作为早晨阳光的替代品,因为视频主角通常在天黑时醒来,看不到太阳。
视频中提到的'heme iron'是什么?
-'Heme iron'是一种血红素铁,视频中的人服用它是为了提高自己的铁水平,因为铁水平只是勉强处于正常范围。
视频中提到了哪些健康指标的测量?
-视频中提到的健康指标包括体重、BMI、体脂、肌肉、内脏脂肪、水分、骨骼、心率和皮肤电导(Eda),还有空气质量的测量。
为什么视频中的人会进行蓝光疗法?
-视频中的人进行蓝光疗法是为了保持皮肤清洁,并利用这段时间进行一些冥想,专注于呼吸。
视频中提到的'Green Giant talmudge'是什么?
-'Green Giant talmudge'可能是指一种绿色蔬菜汁或混合物,视频中的人在早晨服用它作为营养补充。
视频中的人如何准备他的早餐?
-视频中的人准备早餐时会准备几磅的蔬菜,包括纯化的蔬菜泥和发酵食品,还会添加两汤匙的特级初榨橄榄油。
视频中提到的锻炼是如何进行的?
-视频中的人进行的锻炼通常在30到60分钟之间,包括高强度的锻炼和休息时间。但由于视频拍摄时间限制,他只进行了一次高强度锻炼,让心率达到160次/分钟。
视频中的人为什么鼓励人们采取小步骤来改善生活?
-视频中的人鼓励人们采取小步骤,因为他认为即使是最小的行动也能为生活带来积极的变化,特别是在人们处于生活低谷时,小步骤可以帮助他们开始建立动力,逐步改善生活。
视频中的人如何看待年轻时期就开始健康生活的重要性?
-视频中的人认为在年轻时期就开始健康生活是非常重要的,因为预防衰老损害比逆转损害要容易得多。他鼓励年轻人避免自我毁灭的行为,并尽早开始健康的生活方式。
Outlines
🛏️ 早晨起床日常与健康检查
视频脚本的第1段描述了作者早晨起床后的日常活动。作者首先使用一个青铜色的热成像设备测量自己的体温,作为各种疗法的安全性和有效性检查。体温通常比常人低,这是作者饮食协议的结果。接着,作者会使用UV灯进行光照疗法,以帮助调整生物钟和改善睡眠。之后,作者会服用含铁和维生素C的补充剂以提高铁水平,然后进行体重和其他健康指标的测量。最后,作者会进行蓝光疗法和冥想,以保持皮肤清洁和精神集中。
💊 早晨的补充剂与健康饮食
第2段中,作者详细介绍了早晨服用的各种补充剂,包括铁剂和维生素C,以及如何准备这些补充剂。作者提到了团队每两周组织补充剂的工作流程,以及作者如何负责在这段时间内手动更换补充剂。此外,作者还分享了自己的饮食习惯,包括超级蔬菜泥和坚果布丁,以及如何通过不同的饮食方式来保持健康。作者还强调了锻炼的重要性,并分享了自己快速完成锻炼的经历,同时鼓励观众采取小步骤来改善自己的生活。
🥗 健康早餐与生活态度
在第3段中,作者表达了对健康早餐的喜爱,尤其是大量蔬菜的摄入,这与他小时候吃谷物的习惯形成了鲜明对比。作者还提到了发酵食品和特级初榨橄榄油的健康益处,并强调了无论年龄大小,开始照顾自己都为时不晚。作者鼓励年轻人避免自我毁灭的行为,并建议中老年人通过积极的生活方式来改善健康状况。最后,作者分享了自己与儿子的关系,以及如何计划在儿子上学后的生活,同时邀请儿子一起吃早餐,展现了亲密的家庭关系。
Mindmap
Keywords
💡早晨常规
💡体温
💡UV光
💡血红素铁
💡身体成分分析
💡蓝光疗法
💡冥想
💡锻炼
💡红光疗法
💡超级蔬菜
💡发酵食品
💡个人化健康
Highlights
使用青铜热扫描设备测量耳温作为安全和疗效检查。
使用10000 Lux UV灯进行光照,帮助设置生物钟,改善睡眠。
每天服用10毫克血红素铁和250毫克维生素C以提高铁水平。
使用体重、BMI、体脂等测量设备,同时监测空气质量和心率。
进行5分钟蓝光疗法,用于保持皮肤清洁并进行冥想。
新增早晨冥想习惯,有助于稳定情绪,准备日常活动。
早晨例行公事持续3到4小时,包括自然醒来和固定的睡眠时间。
作为专业再生运动员,致力于通过各种疗法测量和恢复身体器官。
使用干眼症治疗设备,预防白内障的眼药水,以及关注空气质量。
每两周更新一次早晨药丸,包括50到60种不同的补充剂。
使用红光疗法对抗脱发,作为六种不同方法之一。
每月轮换不同的蔬菜食谱,包括纯化和整块蔬菜。
准备早餐,包括大量蔬菜和发酵食品,以及两汤匙特级初榨橄榄油。
快速完成30到60分钟的锻炼,包括高强度间歇训练。
鼓励即使是小步骤也能带来积极变化,不要感到压力。
强调从年轻时就开始健康生活方式的重要性,预防比逆转更容易。
分享与儿子的关系,以及为他的上学做准备的个人感受。
Transcripts
[Music]
thank you
hi everybody good morning I just woke up
I'm pretty sleepy today I'm going to do
the morning routine I did my first one
two and a half years ago and today I'm
going to walk you through every single
detail of what I do since doing this two
and a half years ago I've become the
most measured person in history and I
think the health markers we've achieved
are pretty remarkable I'm going to show
you everything I do step by step so
let's get going the first thing I'm
going to do is use this bronze
thermoscan device I measure my inner ear
temperature every day I do this as a
safety and efficacy check for various
therapies we're doing if I'm running hot
then we know it's an indicator of
something the temp this morning was 96
so my body runs around three three
degrees Fahrenheit roughly cooler than
normal most people are 98.7 thereabouts
I run around 95 5 or 96. it's a result
of my dietary protocol after this I'll
flip on this UV light this is 10 000 Lux
at 12 inches I turn this on and I
usually just enjoy thinking about the
day for a minute I just get a few
minutes of exposure I wake up normally
when it's dark outside and so I can't
see the Sun and so in place of the sun
I'll use this device it helps set
circadian rhythm it improves sleep
after the light exposure I'll take two
pills it's some heme iron 10 milligrams
of heme iron and 250 milligrams of
Vitamin C I'm trying to get my iron
levels up they're borderline they're
okay just borderline
I'll weigh myself
every day it's weight BMI fat muscle
visceral fat water
bone heart rate and Eda that also gives
me the air quality in the area and it
gives me a hand waving have a good day
all right then one final thing before I
go downstairs going to do five minutes
of light therapy it's blue light and it
keeps my complexion clear five minutes
and it's also a nice time to do a little
meditation I'll focus on my breathing
all right complete let's go downstairs
all right one thing I've added to the
routine lately is I do a meditation
before I start this portion of my
morning routine about 10 minutes or so
and I've really started to enjoy it I've
learned a few different meditation
techniques but yeah I do this for about
10 minutes it helps me really settle
myself as I get ready to go throughout
the routine
okay now let's start the next part of
the morning my morning routine is about
three to four hours it varies on a given
day sometimes I go a little faster
sometimes I go a little slower I always
wake up naturally so it's somewhere
between 4 30 and 6 a.m I wake up I go to
bed at the same time every single night
and sometimes I sleep through the entire
night and I wake up earlier and I'm
ready to go sometimes I wake up once and
I have to go back to sleep so that
requires a bit more time but I never set
an alarm I just wake up also I'm being
self-reflective on camera today you know
I can imagine you viewing me and be like
this guy is nuts probably true but you
know the thing is no one's ever tried
what we're doing before we're trying to
basically measure every single organ of
the entire body and that we're trying to
rejuvenate the age and so every day when
my team and I meet up we're talking
about like you know the heart or the
lungs or the pancreas of the liver and
so sometimes the analysis is we look at
the data we've acquired we do some sort
of assessment on the therapy and then we
implement it but my job is to basically
to go through this full process from
identifying the organ to looking at the
analysis and then incorporating it so
sometimes that's taking a pill sometimes
it's putting a new device sometimes it's
you know a new exercise protocol
sometimes it's a new meditation practice
I now think of myself as a professional
Rejuvenation athlete my life is trying
to be the science it's like being the
entire process of the discovery and
Analysis to the implementation and so I
understand when people look at this
they're like that's nuts it is nuts but
it's exactly what's required in the year
2023 if you want to do this entire
process trying to look at every organ in
the body will you see my three to four
hour routine this is not something I'm
trying to suggest you do I'm just trying
to give you context on what I do and
then you could hopefully pull nuggets
from it here and there on what you want
to do but you definitely don't need to
do the entirety of my routine this is a
little bit of a disaster but let me give
you a quick idea what's going on over
here so you know this is the device I
use for my dry eye I'll do this for 30
seconds in the morning when I wake up
first thing so basically I start hearing
right hand side and I move to the left
so first thing is the eye 30 seconds and
the first time you would do this it's
going to be the most intense like an
orgasmic sneeze it's the most intense
feeling you've ever had your entire life
around this knees as you do it more if
you become more accustomed to it about
30 seconds on each side
and the second thing is I use these eye
drops this is for cataract prevention
I always I'm aware of the air quality so
it looks like air quality in Venice
today is really bad but I'm always aware
of what the air quality is like okay
next is preparing the morning pills
every two weeks my team organizes all
the pills in between that time duration
we change certain things and when we
change it it's a manual change and these
manual pills become my responsibility so
when I pull out my pill tins I'll take
the new manual ones we're taking and
then with the two week time frame comes
they'll be incorporated into the whole
process you can see we're about midweek
Midway through the two-week cycle so I
have about a week left these are my upon
waking pills okay now I have all these
pills ready I'll do the Green Giant
talmudge and I have this pre-mixed so
that it's quick I'll do five tablespoons
you see I move pretty swiftly through
this thing so I don't know how many
pills in here I think last time we
reported it was something like over 50
maybe 60. that looks like a lot more so
I'm not sure what's going on here uh we
have very little room for more before we
need to change our pill tent
[Music]
all right that was maybe five or six all
finished up I put the morning pills down
then I'll get the food prepped and then
we will go work out oh part of that
I'll use red light therapy I started
losing my hair in my early 30s it's been
a difficult thing I've had to work
really hard to try to keep a head of
hair
and this is a useful thing it's one of
six different things I do this is a
super veggie this is what I'm going to
eat after we work out I rotate every
month one month puree one month whole
pieces and the puree I find to be a lot
well I like it for
a lot of reasons I know people look at
it and they say it's a green goop and
they like to make fun of it it's really
helpful to have it in this Blended form
almost like a veggie hummus otherwise
when you have the whole pieces it takes
me over 30 minutes to eat yeah overall
it's a lot of vegetables every month
it's over 50 pounds I think if you add
it up I'll prepare my second meal of the
day nutty pudding while I'm here two
cups of Peep of protein so one cup of
blueberries and blackberries I like my
nutty pudding a little chalky I go
through these different phases
and change it up
like the super veggie the puree and then
the whole pieces same with nutty pudding
and I wonder how people in the future
will look back at me if they're like
yeah you know he was someone who made
sense he figured it out or
at the right he was really off the
food's all prepped so when we come back
in we're going to eat all right what I'm
going to do now is I'm going to work out
pretty quickly we only have 20 minutes
to film right now my workout is normally
30 to 60 minutes so I'm gonna go really
fast it's probably gonna be pretty hard
I'll be breathing hard I won't be
talking much but if you want to see my
full workout the link will be below yeah
let's do this
[Music]
[Music]
thank you uh 27 minutes we got it all
done I didn't do as much high intensity
exercise as I normally do
lately I've been doing a four by four so
four minutes at 90 to 100 percent of Max
four minute rest
I just did one today
get my heart rate in the 160s
otherwise yeah I got a full workout a
lot of you are very good at exercise so
you do your thing for most everyone else
getting up and doing things in the day
is really the most empowering thing it
doesn't have to be highly technical it
doesn't have to be this entire list just
doing the most basic of exercises just
getting your heart rate going uh really
get your mind and your body in the right
place and so I don't want anyone to feel
overwhelmed by this
oftentimes life is defined by our
ability just to take that first baby
step and do the most minimal of actions
in life
it helps start building momentum we
don't need to achieve all we don't need
to do all these different things
for yeah I know when I was in my worst
time in life
it was next to Impossible it was
impossibly hard to get out of bed let
alone stare down getting the kids ready
for school and then knowing that it
would be good if I exercise but then
not having the willpower to do so and
then grappling at that whole thing
so uh yeah so I guess the message here
is if you're in a tough place in life
baby steps uh don't feel overwhelmed
don't feel like you have to do what I'm
doing or what others are doing
anything the smallest thing is going to
be a big win and get you in a better
place than where you have been so I hope
this is encouraging not discouraging and
you know I I was there a couple years
ago like if I was I trashed my body and
mind for almost 20 years and if I can
come back from that really bad spot to
be in pretty good health now you can too
now is one of my most favorite parts of
the day I get to have breakfast which is
a few pounds of vegetables I grew up
eating cereal I now love eating
vegetables if you would have told me as
a kid that as an adult I would be eating
this many vegetables for breakfast every
day and loving it I never would have
believed you it's true alright so super
veggie then I have some fermented foods
this is two tablespoons of extra virgin
olive oil
[Music]
of course there's never a time in life
too late to start taking care of
yourself also if you're 10 to 20 right
now in life uh what I would give to go
back in time and begin this way of
living at that age it is so much harder
to reverse aging damage than it is to
prevent it and so there's been this
mindset that you live fast and die young
or that you do things in your Youth and
then you correct things when you're an
adult it's not a good idea so if you're
in your younger years of life I would
strongly encourage you to begin this and
to avoid the traps of self-destructive
behavior that have been the cultural
norm now if you're someone like me
you're in your 40s or 50s or 60s or even
late 30s and you're looking to make big
changes in your life the results that
we've posted of blueprint hopefully give
you encouragement you can do this all
right everyone thank you for hanging out
with me today I had so much fun live
always I love the relationship I'm
getting to build with each one of you
every video it just gets better I love
reading your comments I really enjoy the
relationship building I hope this was
helpful not because you have to do all
of it but because you can take bits and
pieces here and there and improve your
life ever so steadily final thing is I'm
preparing for my son's how much to go to
school in two months he's my best friend
we do everything together I'm beginning
to plan what I'm going to do when he's
not here and so I have a solution Thomas
do you want to have breakfast with me
today
how are you
tell me what's happening today what's
going on
do you want to buy this super veggie
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