Chamomile Tea for Sleep: My Wind-Down Ritual at 71
Quality sleep is when the body repairs, clears toxins and recharges. Here’s the calming ritual I use to get my mind ready for it.
The 200 Year Life Project: Everything I’m Doing to Live to 200
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Morning Sunlight for Better Sleep: My Sunrise Ritual at 71
The most powerful longevity hacks are often the simplest — and free. I step outside for the sunrise every single morning, no matter the weather. Here’s why.
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Spirulina Benefits: My Daily Green Powerhouse at 71
Spirulina is about as nutrient-dense as food gets. Here’s why the green powder earns a daily place in my longevity stack.
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Earplugs for Sleep: Blocking Noise for Better REM at 71
Noise fragments deep sleep and REM without ever waking you. What the research on earplugs actually shows, the blocking-versus-comfort trade-off between foam and silicone, and the ear-wax warning nobody mentions.
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Cod Liver Oil Benefits: Why I Take It Daily at 71
Cod liver oil is old-school, cheap, and nutrient-dense — vitamin A, vitamin D and omega-3s in one spoonful. Here’s why it’s still in my daily stack at 71.
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Grip Strength
Grip strength is one of the most honest biomarkers you can measure — it predicts mortality, frailty and cognitive decline. At 71 I test mine with a dynamometer and train it twice a day. Here’s how to test yours at home and what your number means.
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Sauna Benefits for Longevity: What the Finnish Studies Show
The Finnish sauna studies are some of the most striking longevity data going. Here’s what they found, and how sauna fits into my protocol at 71.
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Extra Virgin Olive Oil for Longevity: 3 Tbsp a Day at 71
I take 2-3 tablespoons of high-polyphenol, cold-pressed extra virgin olive oil every day. Not for the flavor — because the science on healthspan is hard to argue with.
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Lion’s Mane Mushroom for Brain Health at 71
Brain health is my top priority at 71. Lion’s Mane mushroom is a cornerstone of my daily protocol — about 400mg in gummy form, for neurogenesis and cognitive longevity.
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MCT Oil for Brain Energy: A Daily Staple at 71
I need every edge to keep energy high and my brain sharp. MCT oil is a daily staple — here’s what it does and how I use it.
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Blackout Bedroom: Why I Sleep in Pitch Darkness at 71
I sleep in total darkness with a contoured mask on my face every night. Here is what light does through closed eyelids, what the research does and does not prove, the mask I use, and the part nobody mentions about the first week.
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Grounding Sheets: Why I Sleep Connected to the Earth at 71
Every hour of sleep is a chance to repair. I sleep on grounding sheets, connected to the earth every night. Here’s the reasoning and what I’ve noticed.
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Hot Shower Before Bed: Why It Helps You Sleep Deeper
Sleep is the ultimate recovery tool — cellular repair, hormone balance, cognition. A hot shower before bed is one of the simplest ways to get more of it.
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My Daily Supplement Stack at 71
Every supplement I take at 71 with the exact dose, which ones actually have human evidence behind them, and what I stopped taking. Tracked in public and checked against my bloodwork.
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My Four-Cup Morning Coffee Protocol
I’m all in on stacking evidence-based habits that extend not just lifespan, but vibrant healthspan. One of my absolute favorites — and a daily non-negotiable — is my four-cup morning coffee routine. I’ve shared details across several posts and videos, but today I’m pulling it all together into one comprehensive summary. This isn’t random; it’s…
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My 1st Cup of Coffee
Hey everyone, back on the 200-Year Life Project! This blog tracks my experiments and evidence-based strategies to maximize healthspan — aiming not just for a long life, but one full of energy, sharp cognition, and resilience well into advanced age. Small, daily habits compound massively over decades, so I’m always hunting for simple tweaks with…
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My 2nd Cup of Coffee
Hey everyone, welcome back to the 200-Year Life Project! If you’re new here, this is my ongoing journey to optimize every aspect of my health, habits, and mindset to push the boundaries of human longevity. I’m not just aiming for a long life—I’m chasing a vibrant, high-performing one that could theoretically stretch to 200 years….
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My 3rd Cup of Coffee
Welcome back to The 200 Year Project, where I explore science-backed habits, nutrition, and lifestyle tweaks designed to extend healthspan and push the boundaries of human longevity. Today, we’re diving into a simple yet powerful morning ritual: enhancing your coffee with MCT oil and ghee. This isn’t just a trendy hack—it’s a bio-optimized brew ….
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TrueDark Glasses Review: Blocking Junk Light at 71
I wear TrueDark glasses every night, 1-2 hours before bed. Here’s what blue light blocking glasses actually do for sleep, what my Ultrahuman Ring data showed after adding them, and why they matter more after 60.
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Enhancing My Sleep with the Ultrahuman Ring
As part of my ongoing 200-Year Life Project, where I’m exploring every tool, habit, and innovation that could help extend my lifespan and optimize health, I’ve been diving deep into wearable tech. Today, I want to share my experience with the Ultrahuman Ring that’s revolutionized how I track and improve my sleep. If you’re like…
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