Our Founder Mode Routines

0:05speaking of health how much do you spend how do you think how much do you think LeBron James spends on his health per year? I don't know, two, three million bucks. It used to be two million. I think it's down to 1.5 now, but I've been watching his podcast. He's been doing a new one with Steve Nash because JJ Redick is the coach of the Lakers now, right? And they're playing tomorrow, day after tomorrow. But so there's an episode that LeBron James just did with Steve Nash on LeBron's routine. And the guy's 40 years old and he's still playing at an extremely high, like MVP level, right? Basketball.

0:32And so I wanted to talk about our founder mode routines. It's not saying we're LeBron James or anything, but he's just sharing that the fact that like i don't know if you used to watch when when uh lebron james game would end like if if they lost he would like storm off the court right that everyone would be like yeah he's got no sportsmanship he's really bad but what they didn't realize is that he would always storm off the court whether it's a win or a loss he would storm off the court and he'd be drinking his shake eating eating his his fruit or whatever and then being in the ice bath right so these are all things like he he watches you sleep and all these things so yesterday at that the ypo dinner everyone's asking me about my sleep stack and all these things.

1:07So I'm like, okay, maybe we can go into a little more detail on what our routines are so we can perform at high levels like LeBron James, but for a longer time as entrepreneurs. So mine's really simple. I only have two routines. One is I use Jacob Everspan, Everspan life, right? So I've used him for years. Yeah, he's good. It's really good price. So then they run blood work. I think, I don't know through who, I think it's LabCorp. I don't what it's called but someone comes to your house they do blood work and then they tell me all the things i'm deficient in and then they prescribe stuff and then i take it and then i move on uh other than that i get body scans every once in a while at least once a year right calcium ct i i don't know they make me go through the works on all this stuff and then i just go and they do it and then they read out the reports and then they say oh we'll be quick because your time i'm like no no no you're never quick enough just tell me what's wrong and if there's nothing wrong we don't need the call i hate people going over with me on things that are like oh this is what's good yeah oh yeah it's just a waste of my time these calls would take like 45 to 60 minutes now i'm like hey just give 15 minutes please that's all i dude actually i do three so then even with my dentist the other day i go to this place called sunset dental they're really cool because they have a tv in the ceiling so when you're getting your teeth clean like you literally can watch netflix or whatever you want it's not the cheapest but they're really amazing at what they do so he has me spit in a tube and then they run tests and they see if your numbers improve the test for everything bad breath tooth decay gum decay bacteria in your mouth is it good bacteria and how are you doing ratios when they compare to everyone else the same thing and he knows me really well at this point and he's just like all right let me just go what's bad and i was like cool he's like everything's good you should just take this probiotic it'll help improve of certain good bacterias for your mouth and your gut.

3:01Okay, sounds good. I'll start taking it for a while. He's like, take this one. He's like, I'll email you a link. I was like, cool. Just saved 40 minutes on the phone. He's like, I have time if you want more questions. I'm like, no, I don't want more questions. Just tell me what I need to fix. And he's like, you're doing everything else really well. And they'll go over things like, is the tongue cleaner using metal or plastic? I'm like, metal. He's like, cool, all right. So those are two things I do. And the third one I do is I don't do this. the wife does this we have a doctor i wouldn't say it's on call but it's concierge doctor i don't know what it's called but he just calls whenever we need whoever we need to go see it just happens whenever we need it done kids always get hurt there's some issues it's just easier versus oh i gotta book an appointment and then see them days later and then yeah but i would say those are the real three things i do if i had to add in a fourth i've had a personal trainer for years but I don't train hard.

3:58To give you a great example, I weigh 130-ish pounds. My bicep curls, if I'm in the mood and I really want to work out, will be 30 pounds. If I'm not in the mood like today, 25 pounds. He always tells me, if you eat better, eat more protein, I can make you bulked up and jacked. I'm like, I don't care. If I bench press, I don't ever do more than a 45 plate on each side. Why? Because I don't care to be ripped. I just want my muscle mass to stay decent enough and my bones to stay strong enough. That way, when I'm 60, 70, 80 years old, I can still be active. All right. I'm going to give you my founder mode longevity routine Neil just gave you.

4:38So you have the Neil Patel longevity protocol and you have the Eric Su longevity protocol. Wait, before Eric gives his, I recommend everyone taking notes here or at least saving this on Eric's because he does way more than I do. And his is more data backed than mine is. So I recommend you actually listen to this, save it, bookmark it, whatever you want. Thank you. The irony is you love data. So this is a situation where I give you. Okay. So here's the founder longevity protocol. And we'll start with sleep first. So if you are fortunate enough to have access to a sauna or cold plunge i go 20 minutes in the sauna then i go four minutes in the cold plunge the cold plunge is around 40 to 45 degrees usually and then i'll go back into the sauna because it's cold by this point so i'll go back for about five minutes and then that will be my protocol what that does for me is my hrv my heart rate variability skyrockets like over 100 or so and then my resting heart rate will drop to about 39 and usually my hrv if i'm not doing this like a sauna cold plunge maybe it's like 70 80 which is still decent assume i'm not super stressed or anything and then usually my resting heart rate might be like 45 to 47 or something like that but when i add this on a cold plunge it makes a massive difference so those two things are good and plus i'm not even gonna talk about all the benefits there are a lot of benefits to using these two things this is known as contrast therapy now now i'm gonna go into my sleep stack so the the supplements i actually take one thing i take is called glycine and glycine helps me basically lower my body temperature There's a lot of other benefits to these things, but I take 1500 milligrams of that.

6:13I take 400 milligrams of L-theanine. Just for context here, L-theanine is a compound found in your green tea and that helps calm you. But when you drink a green tea, you might only have like 20 to 30 milligrams in it. So 400 milligrams is a lot, at least, you know, comparatively. And then I take magnesium. So you can take glycinate is usually what people take for sleep. I've switched over to L-threonate because Everspan Life said, hey, try L-threonate instead. So I take a thousand milligrams of that magnesium helps with their bones and a bunch of other things, too And most of us are actually magnesium deficient And then there's two more here before I move on from the sleep stack then I'm happy to pause for a second I take pharma gaba that's 250 milligrams and I also take apigenin That's 100 milligrams and apigenin is like the flowers that you find in chamomile tea So it calms you as well So a lot of stuff to calm me and probably all in with these it's I don't know It's like 10 12 pills like two hours before bed and then if i want to get really like next level then i have this japanese um soba tea i buy from kettle which is it tastes amazing is this what the buckwheat tea it tastes so good and then i add um himalayan pink salt to it and then i have manuka honey which actually helps you it's like special honey from new zealand you've heard about it right we have yeah so that's what i have for my my sleep stack so i'll have one question for you i'm still confused on the dry sauna cold plunge do you do that before you go to sleep yes i do that before ideally before um but even if i do it in mornings like sometimes you see me post to instagram i'm there at 5 a.m in the morning it still makes a massive difference it makes you sleep better it makes me sleep better and plus i feel so good like i have a body high for the next three to four hours it's like taking a drug in the morning it's like cheating well i was confused because i've seen your cold plunges or whatever on Instagram in the morning.

7:59So I was like, I do it in the evenings too. Oh, okay. Yeah. Now go through the rest of the day. Yeah. Okay. And then, so that's, that's sleep is, I mean, this, anybody can do this, right? Everybody like sleep is a cool thing now, right? Like don't drink alcohol and all that. Right. And so I know when I, when I have good sleep, I perform way better. And then I'll just go through the rest really quickly here. The rest is pretty simple. So I use a product called my body tutor and then I enter in my, my diet every single day. And then, so there'll be a coach saying, yeah, you're, you're, you're, you're You're spot on.

8:26Like, good job, right? Like, oh, it looks like you're a little over here. Oh, it looks like we got a little ambitious today, like when I start eating cookies and stuff. So he'll hold me. There is something to be said about that accountability. It's not cheap. It's like$299 a month. But I think if I cancel it, I think I'll start to just like go off the rails a little bit. But he limits me to 1 ,900 calories a day because I do. I'm like, I want to be like continue to be in shape, right? And I want to be really in shape. And then so I start a line around 1900 calories a day. Your mileage may vary.

8:56And then other than that, I think going with diet, you and I both eat pretty cleanly. I think it's I mostly eat sweet green and I mostly eat this organic salad place nearby my office. And other than that, it's Air One. So it's Air One, sweet green, the organic salad place. Maybe if I'm ambitious, Taco Tuesday at Tokaya. And then I eat Dean Tai Fung on Sundays with my parents. When I first started my business, the overwhelm was real. I didn't have the tools to help me scale. If only I had Shopify from the start to handle all the behind the scenes work. Shopify is the platform behind millions of businesses globally from huge names like Mattel and Gymshark to the smallest brands just getting started.

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11:09Ready to build a site that looks hand-coded without hiring a developer? launch your site for free at framer.com and use code MS to get your first month of pro on the house. That's framer.com, promo code MS, framer.com, promo code MS. Rules and restrictions may apply. Does Takaya have good deals on Taco Tuesday? Yeah, Taco Tuesday. Dude, it's like$2,$3 per taco. That's a good deal. Okay. And then the final thing here is you and I both use Everspan Life and then I lift four times a week at the gym. And then when I lift, I'm going on a zone two walk right after for 30 minutes. three miles per hour, 12 % incline.

11:44So that's a zone two walk. And then once a week, I'll do a Norwegian four by four, which is a zone five workout. And that's to get my VO2 max higher. Because if you have a high VO2 max, if you have a top 2 % VO2 max, you have a 400 % like multiple on like how much longer you live versus someone that's like top 25%. So that's why I optimize for that. And the reason I try to lift heavier is because the more you lift, actually it helps with your longevity. So I just want to live longer, which is why I try to lift a little heavier. And then the other thing I'll say is I'll basically Mondays through Wednesdays I'm riding on my Peloton and then the other days it's just the lift and the zone too and then that's basically it and we try to eat clean and we try to calorie limit and that's it you know I'll give you guys a bonus here Alex Hermosi so when I was eating with him and Layla what his order so we're at the Beverly Hills Hotel right and this is not even on the menu he's like yeah four chicken breasts and that's it I was like that's it I was like that's it but four chicken breasts is a ton of protein right so I try to eat my body weight and protein but if you want to eat your body weight and protein you have to do the four chicken breast thing like because each chicken breast is like 20 to 30 grams of protein it's a lot yeah i'm probably at like 50 grams of protein a day i'm i'm probably only at 70 80 percent of my weight and and you're probably like a little less than that like no i'm not even you're a third you're a third oh you're not even yeah so anyway but yeah and going back to lifting heavy my trainer and i I lift weights around five times a week, sometimes six.

13:10My trainer used to be a bodybuilder, and he's much older now. I think 55-ish. He's about turned 56. He takes these supplements because of pain from all. He lifts a heavy, heavy, professional bodybuilder. Every time he tells me, let's get you jacked, and I'm like, look at you. I'm like, you're older, and you're telling me you're taking medicine to not be in pain because of all the heavy lifting you did in the past. I'm like, I don't need that. I don't think you should get jacked, though. I just grok this. So studies show consistent strength training correlates with 20-30 % lower risk of all-cause mortality.

13:45And then compound lifts like squats, deadlifts, which I think you all do. I do squats. Yeah. But like even bench. But at 70-85 % of your one rep max. So like for me, let's say if I squat, benching is actually the same too. You can squat a lot, right? I think you can squat a lot. I squat multiple times a week. Yeah. But my squat is assisted bar. it's like on something that goes up and down yeah for like safety and we don't really use it for safety but i only put 45 pound plates on each side and then my bench there's no safety net on there so it's just a bar and 45 on each side i don't know what that is 90 pounds what does a bar weigh 10 pounds 45 so what is that 90 plus 125 135 that's my weight i think that's good enough what am i gonna try to do lift 200 pounds and get jacked and not fit into t-shirts and have to spend more money i think the big thing for both of us is we're not doctors here guys i think well so who i listen to are doctors like dr peter tia dr andrew huberman dr mark hyman um dr ronda patrick like i they all have podcasts now right they all have like a thing that their shtick so peter tia is the one that says emphasizing lifting heavy weights as part of strength strength training will enhance lifespan and healthspan so i don't think you need to lift this is my unsolicited advice or my thoughts i don't think it's necessarily lifting to get jacked i think it's just lifting heavier weights um it's probably in between because it there's a lot of data and i'll show you today later if you care um that shows that you will live longer but you have to lift heavier yes and my problem is is when i lift heavier i i gain strength and muscle when i eat a ton of protein so there was a period for a month and a half where i ate a pound of protein for every for not pound is it gram or whatever it's called right for each pound i weigh and i started putting on muscle quicker and I started getting stronger.

15:31The moment I stopped eating that amount of protein, things started to get harder at the gym. And for me, I just can't consume that much protein and I don't care to. It's just, I think you'll change your mind eventually. Cause I know you want to live longer, but you're going to have to lift a little more. But anyway, guys, hope you guys enjoyed that session. That is it for today. We're going to be recording in Miami using my DJ Osmo next week. Neil and I will be, and we'll see you in Miami. i