My INTENSE Morning Routine (Live to 150+)

00:10:33
https://www.youtube.com/watch?v=iSqobxCVlMg

Résumé

TLDRVideoen beskriver en strengt strukturert morgenrutine som inkluderer tidlig oppvåkning, helseovervåkning, trening, og spesifikke kosttilskudd. Personen følger en 30-dagers plan inspirert av Brian Johnson, som inkluderer måling av kroppssammensetning, inntak av vitaminer, og en kombinasjon av styrke- og kondisjonstrening. Det legges vekt på viktigheten av å spise tidlig og lettere for å forbedre søvnkvaliteten. I tillegg benyttes sauna og hyperbarisk oksygenbehandling for å fremme helse og velvære.

A retenir

  • 🌅 Morgenrutinen starter kl. 4:30.
  • 💊 Tar 80 vitaminer daglig.
  • 🏋️‍♂️ Trening inkluderer styrke og kondisjon.
  • 🧖‍♂️ Sauna forbedrer hjertehelse.
  • 🍽️ Tidlig frokost forbedrer søvnkvalitet.
  • 🧪 Bruker blodprøver for helseovervåkning.
  • 🧘‍♂️ Trening er en form for meditasjon.
  • 🌱 Kostholdet er rikt på proteiner og antioksidanter.
  • 💧 Bruker filtrert vann for helse.
  • 🧬 HBOT gir betydelige helsefordeler.

Chronologie

  • 00:00:00 - 00:05:00

    I starten av dagen, følger Brian Johnson en strengt planlagt morgenrutine som inkluderer måling av kroppssammensetning, påføring av spesialtilpassede hårprodukter, og inntak av kosttilskudd. Han bruker også lysbehandling for å regulere døgnrytmen og tar daglige helseindikatorer som temperatur. Johnson har forenklet sin rutine over tid, og fokuserer på vitenskapelig støttede metoder for helse og velvære.

  • 00:05:00 - 00:10:33

    Etter å ha sjekket miljøfaktorer som luftkvalitet, gjennomfører han blodprøver for å overvåke sin biologiske alder. Trening er en viktig del av hans rutine, der han kombinerer styrketrening, kondisjonstrening og fleksibilitetsøvelser. Han bruker også sauna og lysbehandling for å fremme helse. Johnson avslutter morgenrutinen med et sunt måltid og understreker viktigheten av å spise tidlig for bedre søvnkvalitet.

Carte mentale

Vidéo Q&R

  • Hva er hovedkomponentene i morgenrutinen?

    Morgenrutinen inkluderer måling av kroppssammensetning, inntak av kosttilskudd, trening, sauna, og helseovervåkning.

  • Hvor mange vitaminer tar personen daglig?

    Personen tar 40 vitaminer om morgenen og 40 om ettermiddagen.

  • Hva er fordelene med å bruke en sauna?

    Saunaen bidrar til bedre hjertehelse, økt metabolisme, og reduserer betennelse.

  • Hvordan påvirker tidlig frokost søvnen?

    Å spise tidlig og lettere måltider senker hvilepuls og forbedrer søvnkvaliteten.

  • Hva er HBOT og hvilke fordeler gir det?

    HBOT står for hyperbarisk oksygenbehandling, som akselererer helbredelse og forbedrer hudhelse.

Voir plus de résumés vidéo

Accédez instantanément à des résumés vidéo gratuits sur YouTube grâce à l'IA !
Sous-titres
en
Défilement automatique:
  • 00:00:00
    It begins at 4:30 in the morning
  • 00:00:01
    where I do a series of I put I get light
  • 00:00:03
    in my eyes. I take my temperature. I do
  • 00:00:05
    an hour of exercise. I do 20 minutes of
  • 00:00:07
    sauna.
  • 00:00:08
    I tried Brian Johnson's blueprint
  • 00:00:10
    morning routine for 30 days.
  • 00:00:11
    40 vitamins in the morning and 40 more
  • 00:00:14
    in the afternoon.
  • 00:00:15
    None of us live forever except Brian
  • 00:00:16
    Johnson.
  • 00:00:17
    You have a very strict routine. You're
  • 00:00:19
    really, really committed to it.
  • 00:00:20
    My morning routine is actually
  • 00:00:21
    dramatically simplified from where it
  • 00:00:23
    was before.
  • 00:00:30
    [Music]
  • 00:00:34
    Ryan
  • 00:00:41
    Wakey wakey.
  • 00:00:47
    What the Hey, you're late. I have
  • 00:00:51
    the world's best biomarkers and my
  • 00:00:52
    morning routine is a big part of it.
  • 00:00:54
    Hang out with me. Let's do it. My
  • 00:00:57
    morning routine starts in the bathroom
  • 00:00:59
    with measurement. I step on the wthing
  • 00:01:01
    smart scale to track two things: weight
  • 00:01:04
    and body composition. My body
  • 00:01:05
    composition is my ratios of fat, muscle,
  • 00:01:08
    bone, and water in my body as measured
  • 00:01:11
    with electrical impedance from the
  • 00:01:12
    device.
  • 00:01:15
    Before going to bed last night, I
  • 00:01:17
    applied a hair serum which is tailored
  • 00:01:19
    to my genetics.
  • 00:01:22
    Now I apply my custom 8 ingredient
  • 00:01:25
    blueprint hair serum to support hair
  • 00:01:27
    growth and scalp health. These
  • 00:01:29
    ingredients only need a few minutes to
  • 00:01:31
    take effect, so I'll wash them out
  • 00:01:33
    shortly with a blueprint peptide
  • 00:01:35
    shampoo.
  • 00:01:37
    5% minoxidil applied daily is a great
  • 00:01:40
    budget alternative for hair growth. I
  • 00:01:42
    use a silicone scalp scrubber to
  • 00:01:45
    stimulate circulation and gently
  • 00:01:46
    exfoliate my scalp.
  • 00:01:48
    I then use a blueprint red light laser
  • 00:01:51
    cap to enhance absorption and make sure
  • 00:01:53
    the ingredients reach the right
  • 00:01:55
    receptors along the follicle. A recent
  • 00:01:57
    study showed that using a laser cap for
  • 00:01:59
    25 minutes every other day for 16 weeks
  • 00:02:02
    gave a 39% increase in hair growth.
  • 00:02:06
    Because I wake up before the sun, I turn
  • 00:02:08
    on this 10,000 lux light first thing. It
  • 00:02:10
    helps mimic natural sunlight and signal
  • 00:02:13
    to my body that it's daytime. This helps
  • 00:02:15
    set my circadium rhythm, the internal
  • 00:02:17
    clock that controls things like energy
  • 00:02:19
    levels, alertness, and hormone
  • 00:02:21
    production during the day. If you wake
  • 00:02:23
    up with the sun, you can also go outside
  • 00:02:25
    for a walk, best when the UV index is
  • 00:02:27
    low, below 3 or 4. Finally, I check my
  • 00:02:30
    inner ear temperature as another daily
  • 00:02:32
    health indicator. Interestingly, my body
  • 00:02:35
    temperature has dropped almost 4° F over
  • 00:02:38
    the past few years. Evidence suggests
  • 00:02:40
    that a lower basil body temperature can
  • 00:02:42
    be helpful for longevity. By 5:20 a.m.,
  • 00:02:45
    it's on to the kitchen where I pour a
  • 00:02:47
    glass of filtered water. It's been
  • 00:02:49
    purified and remmineralized using an
  • 00:02:51
    undercounter reverse osmosis system.
  • 00:02:54
    This removes microplastics, heavy
  • 00:02:56
    metals, and pharmaceutical residue from
  • 00:02:58
    the LA tap water.
  • 00:03:03
    I use this water to mix my blueprint
  • 00:03:05
    longevity mix. This replaces about a
  • 00:03:07
    dozen pills I used to take and includes
  • 00:03:10
    things like glycine for collagen
  • 00:03:11
    production, creatine for brain and
  • 00:03:13
    muscle performance, and CAKG for
  • 00:03:15
    inflammation and mitochondrial function.
  • 00:03:18
    I'm sharing with you that I've built my
  • 00:03:20
    own products, but you can go out and buy
  • 00:03:21
    your own. The thing that I found hard
  • 00:03:23
    was sourcing products from other
  • 00:03:24
    companies who did not publish their
  • 00:03:26
    third party lab results. Now I have
  • 00:03:27
    asurances I source it myself,
  • 00:03:29
    manufacture it myself, and I trust that
  • 00:03:31
    I know what I'm eating. I drink it with
  • 00:03:33
    additional morning supplements,
  • 00:03:34
    including essential capsules, advanced
  • 00:03:37
    antioxidants, and ashwagandha and
  • 00:03:39
    rodeiola.
  • 00:03:41
    In determining whatever I put into my
  • 00:03:43
    body, my team and I operate on a simple
  • 00:03:45
    philosophy. Every calorie must fight for
  • 00:03:47
    its life. We reviewed the scientific
  • 00:03:48
    evidence and found the best performing
  • 00:03:51
    foods and nutrients and put them into
  • 00:03:52
    foods and pills. That's what gets into
  • 00:03:54
    my body every day.
  • 00:03:58
    Now, it's time for breakfast. I blend
  • 00:04:00
    protein, collagen, and extravirgin olive
  • 00:04:02
    oil. It's a potent combination for skin,
  • 00:04:05
    joints, a 100% amino acid profile, high
  • 00:04:08
    polyphenols for reduced oxidative
  • 00:04:10
    stress, and many more. Then I scoop it
  • 00:04:12
    into a glass and top it with fresh
  • 00:04:14
    berries like strawberries, raspberries,
  • 00:04:15
    blackberries, and blueberries. My daily
  • 00:04:18
    protein target is 1.6 g per kilogram
  • 00:04:22
    or.74
  • 00:04:24
    g per pound. That means for me, I target
  • 00:04:28
    130 g of protein every day. It's
  • 00:04:30
    important that you have the right amount
  • 00:04:32
    of protein. It's essential for keeping
  • 00:04:34
    the muscle you have and building the
  • 00:04:35
    muscle you wish you had.
  • 00:04:39
    When I started this project several
  • 00:04:41
    years ago, my routine was pretty
  • 00:04:43
    complicated. Recently, however, we've
  • 00:04:45
    dramatically simplified it. My team and
  • 00:04:47
    I went through it and scrutinized every
  • 00:04:49
    single thing, determining whether or not
  • 00:04:51
    it belonged in the routine. Today, what
  • 00:04:52
    we have is really simple and we've tried
  • 00:04:54
    to focus on the things that really work.
  • 00:04:57
    Before I start the rest of my day, I
  • 00:04:59
    check my environment for optimal health.
  • 00:05:01
    I have systems that track carbon
  • 00:05:03
    dioxide, temperature, humidity, and even
  • 00:05:05
    airborne particles and chemicals, making
  • 00:05:07
    sure the air I breathe is as clean as
  • 00:05:09
    possible.
  • 00:05:12
    Nearly every day, I'm doing one test or
  • 00:05:14
    another. Today, I'm doing an at home
  • 00:05:16
    blood test to track my speed of aging. I
  • 00:05:18
    prick my finger and fill out the blood
  • 00:05:20
    spot card. This test will reveal how
  • 00:05:22
    fast or slow I'm aging and also the
  • 00:05:24
    biological age and health of 11 key
  • 00:05:27
    organ systems including the heart,
  • 00:05:29
    brain, liver, immune function, and more.
  • 00:05:36
    My lowest speed of aging measurement was
  • 00:05:38
    0.48 and my best three test average is
  • 00:05:42
    050.
  • 00:05:44
    This roughly means I'm aging 50% slower
  • 00:05:46
    than normal.
  • 00:05:49
    It's now 5:35 and it's my favorite part
  • 00:05:51
    of the morning. Exercise is meditation.
  • 00:05:54
    Exercise is prayer. The science is
  • 00:05:56
    pretty clear. It's one of the very best
  • 00:05:58
    things you can do for your health. I
  • 00:05:59
    will focus on four key areas: strength,
  • 00:06:02
    cardio, balance, and flexibility.
  • 00:06:05
    I'll do some resistance training to
  • 00:06:07
    build and maintain muscle,
  • 00:06:08
    high-intensity interval training to
  • 00:06:10
    boost cardiovascular health, and
  • 00:06:11
    mobility and balance drills to keep my
  • 00:06:13
    body resilient and injury-free.
  • 00:06:21
    Immediately following an exercise, I'll
  • 00:06:23
    head into the sauna, one of my new
  • 00:06:25
    favorite longevity tools. Based upon the
  • 00:06:28
    evidence we've gathered so far, 20
  • 00:06:30
    minutes at 200° F, 93° C. It boosts my
  • 00:06:34
    heart health, metabolism, and reduces
  • 00:06:37
    inflammation. Sweating also dramatically
  • 00:06:39
    lowered the toxins in my body. And for a
  • 00:06:41
    little added contrast, I will
  • 00:06:43
    strategically place ice packs on the
  • 00:06:45
    boys to keep them cool. The goal we have
  • 00:06:47
    with any new therapy is to find the
  • 00:06:49
    highest performing therapies for
  • 00:06:51
    longevity. We're pretty excited so far
  • 00:06:52
    about sauna.
  • 00:06:55
    Immediately following the sauna, I'll do
  • 00:06:57
    whole body red and near light therapy. I
  • 00:07:00
    have hundreds of small emitters at
  • 00:07:02
    specific wavelengths to support skin
  • 00:07:04
    health, reduce inflammation, speed up
  • 00:07:06
    recovery, and boost my cellular health.
  • 00:07:11
    And yes, I'm normally naked.
  • 00:07:14
    Next up is shockwave. Joints are a major
  • 00:07:18
    issue for people as they age. In fact,
  • 00:07:20
    they limit our ability to do the things
  • 00:07:22
    we love. I'm doing with this therapy the
  • 00:07:24
    first whole body proactive therapy. I do
  • 00:07:27
    three sessions per week, 4,500 shocks
  • 00:07:29
    per session. It's first in world, and it
  • 00:07:32
    has done wonders for my joints. And even
  • 00:07:33
    though it hurts like hell, that's what
  • 00:07:35
    you want. Seek out the pain.
  • 00:07:38
    Now I'm back in the kitchen and I'm
  • 00:07:39
    going to eat super veggie. This is a mix
  • 00:07:42
    of lentils, broccoli, cauliflower,
  • 00:07:44
    mushrooms, some fermented food, and
  • 00:07:46
    drizzled with extra virgin olive oil. I
  • 00:07:49
    use foodgrade stainless steel containers
  • 00:07:52
    to store my food. This is to avoid
  • 00:07:54
    forever chemicals and microplastics that
  • 00:07:56
    can come from plastic containers. Every
  • 00:07:59
    ingredient has fought for its life to
  • 00:08:01
    get into my routine and to deliver
  • 00:08:03
    optimal levels of nutrients, fiber, and
  • 00:08:05
    antioxidants.
  • 00:08:06
    Here's
  • 00:08:10
    where my morning routine gets a little
  • 00:08:12
    strange. This therapy saturates my body
  • 00:08:15
    with 100% oxygen under high pressure.
  • 00:08:18
    This accelerates healing, rebuilds the
  • 00:08:20
    microbiome, is good for brain health,
  • 00:08:23
    and increases my vascularization across
  • 00:08:25
    my entire body. We took a gamble on this
  • 00:08:27
    therapy, putting a gigantic space-like
  • 00:08:30
    device in the gym. After 90 days of this
  • 00:08:32
    therapy, it has proven to be the most
  • 00:08:35
    efficacious therapy I've done since
  • 00:08:37
    starting this project. It lengthened my
  • 00:08:39
    telomeirs, reduced scinesscent cells,
  • 00:08:41
    eliminated systematic inflammation from
  • 00:08:44
    my body, reduced a marker for
  • 00:08:45
    Alzheimer's, rebuilt my microbiome, and
  • 00:08:48
    gave me dramatically improved skin
  • 00:08:50
    health. It's a remarkably effective
  • 00:08:51
    therapy to heal my body from the inside
  • 00:08:53
    out. For the 90 minutes that I'm inside
  • 00:08:55
    the hyperbaric oxygen therapy chamber,
  • 00:08:57
    I'm doing work. I can do this because
  • 00:09:00
    inside the chamber the oxygen
  • 00:09:02
    concentration is 21% the same as our
  • 00:09:05
    atmosphere. After I'm finished with
  • 00:09:07
    HBOT, I'll head on over to my office for
  • 00:09:10
    more work. Many people assume that I
  • 00:09:12
    relax and spend all my day in longevity.
  • 00:09:14
    That is only part of my
  • 00:09:16
    responsibilities. I also run three
  • 00:09:17
    businesses as well as being a full-time
  • 00:09:19
    content creator. Among all these very
  • 00:09:21
    important things I can never forget, the
  • 00:09:23
    most important thing I could be doing
  • 00:09:25
    with my time is trolling people on
  • 00:09:27
    social media. At around 11:00 a.m., I
  • 00:09:29
    eat my final meal of the day. Unlike my
  • 00:09:31
    first two meals, this one always
  • 00:09:33
    changes, but it's some combination of
  • 00:09:35
    legumes, veggies, nuts, seeds, berries,
  • 00:09:38
    and extra virgin olive oil. For example,
  • 00:09:40
    today I'm eating a roasted vegetable
  • 00:09:42
    bowl with lentils, zucchini, and
  • 00:09:44
    cauliflower. I choose to eat early in
  • 00:09:46
    the day because it allows my body to
  • 00:09:48
    finish digesting my food prior to the
  • 00:09:50
    time I sleep at 8:30 p.m. This
  • 00:09:52
    dramatically lowers my resting heart
  • 00:09:54
    rate, which dramatically improves my
  • 00:09:55
    sleep. If you want to get started, the
  • 00:09:58
    single most powerful thing you can do
  • 00:10:00
    for your health is to eat earlier and
  • 00:10:02
    lighter. You want to do this to lower
  • 00:10:05
    your resting heart rate. And once you
  • 00:10:07
    master this skill, you'll learn that
  • 00:10:09
    everything else that increases your
  • 00:10:10
    heart rate before bed is bad for your
  • 00:10:12
    sleep. And that which lowers your heart
  • 00:10:13
    rate before bed is good for you.
  • 00:10:18
    HBOT was is the best therapy we've done
  • 00:10:21
    since starting this project. If you want
  • 00:10:23
    to see my full protocol and results,
  • 00:10:26
    check out this video.
Tags
  • morgenrutine
  • helse
  • trening
  • kosttilskudd
  • sauna
  • HBOT
  • livsstil
  • velvære
  • sunnhet
  • ernæring