People occasionally ask what I actually do — not the science, but the practical day-to-day. I’m 61, I feel better than I did in my 40s, and I’m happy to lay out the real routine. There’s no secret in it, and the boring foundations matter far more than any single product.
Sleep comes first. I protect it. Everything at the cellular level — repair, signaling, recovery — runs better on adequate sleep. Then movement: not heroic, just consistent. Regular activity is one of the most powerful things you can do for cellular health, because the signaling stress of exercise is part of what tells your body to adapt and stay resilient.
Food is foundational and unglamorous. I eat in a way I can sustain, weighted toward whole foods, without chasing whatever diet is trending. I take a handful of supplements I’ve come to trust over 30 years in the industry — I’m not anti-supplement in the least, I just try to take ones that address a real mechanism rather than ones riding a marketing wave.
And I support my redox signaling daily and consistently — the cellular messaging that declines with age — as one deliberate piece of that foundation rather than something on a pedestal above it. It sits in the context of everything else. If I had to choose between it and adequate sleep, I’d choose sleep. Fortunately nobody has to choose.
If you’re looking at your own routine, my honest advice is to get the foundations solid first — sleep, movement, food — and then add targeted support where it makes sense to you. That’s the order that actually works.