Max's Health Protocol
I currently am 8th in the world on the rejuvenation olympics - whilst I don't think these are a super accurate measure of health they are interesting either way and directionally helpful.
I take an 80-20 approach to health. I want it to be as minimally invasive as possible and enjoyable as possible. I want to love everything I eat and enjoy the exercise I do. Here's my protocol.
Exercise Equipment
- CAROL Bike: Fastest way to improve VO2 Max - View on CAROL
- Oxefit: World's "smartest" home gym - View on Oxefit
Recovery & Wellness
- Outdoor Sauna: Used weekly - View on Amazon
- Ice Bath: Used infrequently - View on Plunge
- Jaw Strength: Greco gum, chewing 2-3 times per week - View on Amazon
Medical Testing
- Superpower: Home blood testing with analysis - View on Superpower
- GI Effects: Comprehensive stool analysis - View on Genova
- Adrenocortex stress profile
- Micronutrients
- Clinical Services DNA
Gut Health
- Pendulum Akkermansia: Gut microbiome support - View on Pendulum
Supplements
Similar to Siim Land, I try to take a minimalist approach to supplements. Less is more - I focus on the essentials that provide the most bang for buck while avoiding supplement overload.
- AG1: Daily supplement - View on Amazon
- Novos Core: Once per week - View on Novos
- Digestion Support: After heavy meals - View on Amazon
- Magnesium: Nightly - View on Amazon
- Glycine: Before bed - View on Amazon
- Electrolytes: During workouts - View on Amazon
- Aminos: During workouts - View on Amazon
- Testosterone/Hormones: Support - View on Amazon
- Sleep Support: As needed - View on Amazon
Quick Recipes I Enjoy
Egg Bowl (4 mins)
- 2 x eggs
- 200ml of egg white
- Optional add-ins:
- - 1/2 teaspoon of sunflower butter
- - 1/4 teaspoon of manuka honey
- - 1/2 teaspoon of cinnamon
- - Sliced banana
- - Crushed rice cake (optional)
- - 50ml of Almond milk
- - 10-20 blueberries
- - 4g of coconut oil (optional)
Mackeral Pasta (6 mins)
- Frozen mushrooms + frozen zucchini + other frozen veg
- Pickles + sauerkraut cabbage
- Fodys pasta sauce (80g)
- 1-2 cans of mackerel (20-40g of protein)
Healthy Drinks
- ACV & Sparkling water - 0 cals
- Kefir Soda from Erewhon - 40 cals
- Sparkling water + ginger, lemon & honey shot
- Sparkling water + ginger shot or other healthy shots
Healthy Snacks
- Royo bagel + Avo - 130 cals
- Royo French toast - 200 cals - insanely good
- Dianas Dark Chocolate Bananas - 140 cals
- Freeze Dried Mango - 95 cals the whole bag
- Carrot Sticks Chips - 120 cals the bag
- Zucchini Chips - 10 CALS! - add your own seasoning
- Almond milk yoghurt
- Royo toast + olive oil + manuka honey + salt
- Cereal - puffed kamut, manukora honey (8g), cocoa (blueprint), almond milk, blueberries
Workspace Setup
- Treadmill Desk: First hour of every day to help get over 10k steps daily - View on Amazon
- Desky Zero Standing Desk: Perfect posture for treadmill use - View on Desky
Sleep & Comfort
- Cooling Blanket: Temperature regulation - View on Luxome
- Latex Mattress: Wyoming king size (bigger than Cal king) for safest air quality - View on Engineered Sleep
- Custom Pillow: Essential for proper posture - View on Pluto
Air & Water Quality
- Premium Air Purifier: The Ferrari of air quality - View on Amazon
- Air Quality Monitor: Track your air quality - View on Amazon
- RO Water Filter: Clean water system - View on Amazon
Skin & Dental Care
- One Skin: Daily skincare - View on Amazon
- Moisturizer: Premium hydration - View on APChem
- Advanced Toothbrush: Dental care - View on Amazon
- Non-toxic Sunscreen: Safe sun protection - View on Amazon
Hair Care
- iRestore Elite: Highest diodes and best on market - View on iRestore
- Topical F: 1/3 standard dose three times per week
- Topical Minoxidil: Used daily
Health & Longevity Experts I Follow
- Dave Pascoe: Health optimization expert
- Siim Land: Biohacking and metabolic health
- Bryan Johnson: Longevity and optimization
- Jack Smith: Health insights