pinkprint

protocol

0. wake with the sun
1. capillus red light therapy for hair growth⁰
2. zeroth meal: nutty pudding, longevity mix¹
3. supplements ( essential capsule, essential softgel, NAC ginger curcumin, red yeast rice garlic¹, creatine², ashwaganda³, cetirizine, finasteride, omega 3)
4. zone 2 training
5. vo2 max/threshold training (3× per week)
6. strength training (uphill backwards walk 3min, bench press 145 lb 5×5, slant board⁴ suitcase squats 52.5 lb dumbbells⁵ 5×5, weighted pullups 7.5 lb dumbbell 5×5)
7. yoga (kneeling shin, toe stretch, slantboard hamstring stretch 20 lb, pigeon pose, couch stretch)
8. moisturizing lotion
9. 46 spf facial moisturizing lotion⁶
10. first meal at noon
11. second meal at 6pm
12. floss, brush teeth, tongue scraper
13. evening facial moisturizer
14. facial tretinoin
15. topical minoxidil for hair growth⁷
16. black out room, eye mask, brown noise
17. 10:30 head on pillow eight sleep⁸
18. rejuvenate

data

• VO₂max up 20 mls/kg/min to 69.8 (12 minute run test)
• hsCRP: undetectable
• sleep score monthly average up 15 points to 98
• resting heart rate 6 month average down 6bpm to 41bpm
• heart rate variability 6 month average up 17ms to 83ms
• heart rate reserve 6 month range up 21bpm to 31–210bpm

stuff i use (affiliates)

0. capillus red light therapy cap
1. blueprint supplements
2. creatine
3. ashwagandha
4. slant board
5. bowflex adjustable dumbbells
6. elta md sunscreen
7. minoxidil
8. eight sleep