I am making so many tweaks on this ride that one episode would be a twelve hour audiobook, so we’re breaking it down one weapon at a time. Today we’re kicking it off with the very first thing I do every single morning – literally within minutes of opening my eyes.
I call it my Morning Protocol, and it’s on my public database over at GaryLeland.com/data. Go steal it, copy it, tweak it, then try to beat me to 200.
STEP 1: The ACV Power Shot.
This is the first thing I do every morning and the results have been so good for me that I am sure I will continue for the rest of my life.
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Selenium is an essential trace element found in soil, water, and certain foods. Our bodies need it in small amounts, but it punches way above its weight when it comes to health benefits. It's a key component of selenoproteins, which are enzymes that help protect our cells from damage. Think of it as your body's built-in antioxidant shield. In the context of longevity, selenium's ability to combat oxidative stress – that sneaky process where free radicals accelerate aging – makes it a star player. Studies show that maintaining adequate selenium levels can enhance antioxidant defense, boost immune functions, and support metabolic homeostasis, all of which contribute to a longer life. Without enough of it, we might be shortening our own life expectancy. 
What Are Standing Heel Raises?
Glutathione (GSH) is produced naturally in our bodies and is widely regarded as the master antioxidant. It neutralizes free radicals, detoxifies harmful substances, and maintains cellular redox balance – all critical for preventing the oxidative damage that drives aging. As we get older, glutathione levels naturally decline, often by about 10% per decade after our 20s, contributing to increased oxidative stress, mitochondrial dysfunction, inflammation, and age-related diseases like diabetes, heart issues, neurodegeneration, and more.
What Is Manuka Honey?
You might think of creatine as something for young gym bros chasing bigger muscles, but the research tells a different story, especially for folks like us in our 60s, 70s, and beyond. It's turning out to be a powerful ally against some of the biggest challenges of aging: muscle loss, declining strength, and even foggy thinking. 
Full depth asian squats (also called deep or ass-to-grass/ATG squats) involve lowering until your hips sink below your knees, often with hamstrings touching calves. This contrasts with partial (quarter) or parallel squats (hips level with knees). 
Recent studies, including one from the Mayo Clinic published in PLOS One, show that the ability to balance on one leg—especially the non-dominant leg—declines faster with age than muscle strength, grip, or even walking speed. Researchers tested healthy adults over 50 and found balance showed the steepest drop-off.
NMN is a naturally occurring compound that your body converts into NAD+ (nicotinamide adenine dinucleotide), a coenzyme essential for energy production, DNA repair, and regulating aging processes. NAD+ levels drop by about 50% by middle age, contributing to fatigue, metabolic issues, and age-related decline. 
Barefoot or minimalist shoes have key features: a wide toe box for natural splay, zero heel-to-toe drop (flat like barefoot), thin flexible soles for ground feel, and no arch support or heavy cushioning. Popular brands include Vivobarefoot. They're the opposite of traditional cushioned runners with elevated heels and narrow boxes. 
Vitamin D3 (cholecalciferol) is the form our body produces naturally and the one most supplements use – it's more effective at raising blood levels than D2. It acts like a hormone, regulating over 1,000 genes involved in immunity, inflammation, cell growth, and more.
Resveratrol is a natural polyphenol, basically a type of antioxidant produced by plants to protect themselves from stress like UV rays or infections. We humans get it mostly from foods like red grapes (and yes, red wine), berries, peanuts, and even dark chocolate. It's been studied since the 1990s, but it really hit the spotlight when researchers linked it to the “French Paradox” – how the French eat rich foods but have lower heart disease rates, possibly thanks to their wine habits. In supplement form, it's often extracted from Japanese knotweed, and doses can range from 100mg to way higher in clinical trials. 
First, let's get real about the numbers. Living to 200 isn't just about beating aging – it's about funding a marathon existence. At my age, I'm already retired, but extending that to 2155 (yep, that's when I'd hit 200) means covering inflation, medical breakthroughs, housing, food, and maybe even some fun like attending BitBlockBoom conferences well into the 22nd century. 
Magnesium is involved in over 300 enzymatic reactions, but many forms have poor absorption or GI upset. Glycinate shines: High bioavailability, gentle on the stomach, and the glycine component adds its own sleep-promoting benefits (like my separate glycine dose).
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