Hey guys, Lance here. And today, I thought I’d do something a little different.
I thought I’d lay out my own personal plan for turning back the clock on aging.
My daily schedule, where I’ve taken all the different components of everything that I’ve been talking about on this channel,
and I put them together into a single action plan that I try to implement every damn day.
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Since I started this channel to share my experiences on the path to turn back the clock on aging,
I’ve frequently talked about “my plan”, which I’m constantly tweaking.
Now, I did a series of videos on how to put together your own plan, and I’ll link to those in the description.
Today, I’m going to be talking about my own personal plan.
Now, I’m constantly tweaking this plan, and my plan today is going to be different any future plan.
Also, my goals change.
Sometimes they change because I learn something new,
but sometimes they change because I have goals that are mutually exclusive,
so I have to rotate through certain parts of the plan.
So I’ve created a daily schedule, that’s constantly getting changed and tweaked.
But creating that schedule allows me so see at a glance what I need to do each day and when I need to do it.
The components that go onto my daily schedule focus on eating,
exercise, like weight training, HIIT & mobility training,
taking supplements & nootropics, optimizing hormones, particularly testosterone, and skin care.
The biggest step to kicking off my plan was to lose weight… a lot of weight.
Ten years ago I weighed 270 pounds. Since then, I’ve lost about 90 lbs.
And I've noticed a lot of benefits from losing that weight, such as having more energy,
feeling lighter on my feet, and improved cardiovascular and metabolic health.
Nutrition, exercise and supplementation also play a big role in optimizing my hormones,
in addition to avoiding endocrine disruptors, eliminating stress and getting a good nights sleep.
While nutrition is a huge part of losing weight and fueling my energy needs,
how I eat is as important as what I eat. So I do intermittent fasting.
I fast for about 16-18 hours a day, every day, which leaves me with a window for eating that’s just 6-8 hours.
I tend to stick to whole, organic, non-GMO foods…
avoiding refined, processed foods and especially foods with refined sugars.
Ok, so let's talk about exercise, another main aspect to my plan.
I do several different types of exercise…I typically start with a myofascial release session,
which is a combination of foam and lacrosse ball rolling,
and then move onto a combination of stretching and mobility drills,
especially on weight training days when I’ll hit whatever body part I working on that day.
Now, every day I do is a form of HIIT, or high intensity interval training, called the nitric oxide dump.
I recently did a video on that and will put a link below for your reference.
Its a quick workout…only 3 to 4 minutes…the trick is to do it 3 times a day.
On weekday afternoons, I alternate between doing a weight-training session and a session of regular HIIT.
If it’s a HIIT day, I do a 20 minute session on a stationary bike, or I run sprints,
or sometimes I’ll do a quick bodyweight session.
3 days a week I do weightlifting,
and I’ve split out my weightlifting routine into a push day, a pull day and a leg day.
That way, each body part gets a work out once a week, and it gets 6 days to recover.
I frequently change up my weightlifting routine, because I’m frequently changing my goals.
I’ll work for a couple or three months on getting lean,
then I’ll work for a few months on bulking and building muscle.
These goals aren’t really compatible with each other, so I’ll rotate them every few months.
Finally, after my workout, I’ll do some passive stretching, to improve both my mobility and my flexibility.
OK, next I’m gonna talk about supplementation…and this is a big deal.
And by that, I mean it’s…complicated. I take a lot of supplements.
I take supplements for my general, overall health. I take them to boost my testosterone and HGH.
I take them to improve the condition of my skin and my joints.
I take nootropics to improve my cognitive function, my focus and my memory.
And I specifically take supplements to slow down the aging process at the cellular level.
Now, I’m going to be doing a video about all the different supplements I take,
so rather than go into a lot of detail here, I’m gonna suggest that you wait for that video.
Since I’d like to look as good as I feel, I’ve also got a skincare regimen.
First, as I mentioned, I take supplements that support my skin and joints from the inside.
Then I do a twice-daily skincare regime that includes a wash, using a serum and then a moisturizer.
Twice a week I also so a scrub.
I also do a series of exercises that strengthen the muscles that support the facial structures.
I’m also experimenting with dermal rolling, or micro-needling, and I do that once a week.
OK, so what does a typical day look llke for me?
I wake up, I make coffee and take my first round of supplements.
Then I start my workout.
I begin with some foam rolling, and then I do mobility drills and dynamic stretching,
followed by a nitric oxide dump, and then finish with passive stretching.
After that I take a shower and do my morning skin care routine.
After waiting 2-3 hours for my body to replenish NO,
I do my second nitric oxide dump of the day and take my second round of supplements.
After another 2-3 hours, I either do a normal 20 minute HIIT routine, or I do a weight-lifting session…
with a nitric oxide dump as a warm-up.
Then I break my fast with a protein shake that includes PerfectAmino,
and I take a finalround of supplements for the day.
I wait about a half hour for the PerfectAmino to get absorbed, and then I have my first meal of the day,
and I usually finish eating within about 6 hours.
I round out the day with my evening skin care routine, and once a week I include a dermal rolling session.
And that’s it…I’m done for the day.
I follow this play every day, but on weekends I skip the normal HIIT sessions and the weightlifting sessions.
Now, I don’t want you guys to think that I do this schedule day in and day out, like clockwork.
I don’t. I’m just not that disciplined.
But if I can stick to this routine most of the time, and only break out of it 2 or 3 times a month, I’m happy.
I feel like I’m making progress.
If you enjoyed this video and would like more,
then seriously, think about hitting that subscribe button and subscribing to this channel.
Hit the like button. And leave me a comment and tell me what your routine is, what your schedule looks like.
Thanks for watching, and I’ll catch you next week.