I achieved the best recorded sleep score in history.
Eight months of perfect, 100% sleep.
Spent a year learning how to do it.
Here are 10 habits that fixed my terrible sleep... 🧵
1/ If you sleep less than 7 hours a night, read this…
+ One 4-hour night reduces cancer-fighting immune cells by 70%
+ Chronic 6-hour nights make you 4.2x more likely to catch colds
+ 18-24 hours awake = 0.05-0.1% blood alcohol level equivalent (0.08% is legally drunk)
Sleep loss also impairs cognition, slows reflexes, and leads to poor decisions.
It's tied to heart disease, diabetes, obesity, anxiety, depression and a weak immune system.
Here're 10 habits that improved my sleep...
P.S. I've made a free sleep checklist too, so read till the end.
1/ Reframe Your Identity: You are a professional sleeper
Make sleep your #1 appointment in your calendar.
Nothing influences your conscious or subconscious existence more.
+ Plan your day around sleep.
+ Ignore those who say sleep is for the weak. They’re drunk.
+ Get support from others by explaining your priorities.
Most people are drunk from sleep deprivation. Sleep will make you a top performer.
2/ Have a Consistent Bedtime
Choose a non-negotiable bedtime for 7-9 hours in bed each night.
+ Be consistent, even on weekends.
+ Use a wearable or journal to track
You’re on time for work meetings. Be on time for your bedtime and respect yourself.
3/ Create a 60-Minute Wind-Down Routine
✅ screens off 60 min before bed
✅ calm: read, music, walk, bathe, breathe, meditate
✅ softly bring your focus back to sleep prep
✅ minimize light, red light ideal
✅ in bed within 30 min of bedtime
Sleep is your #1 priority. Everything else can wait.
4/ Eat Your Last Meal Early
For years I tested my eating times on sleep quality and landed at 11 am being the best for high quality sleep.
Not everyone can do this, but here are the general guidelines:
+ Avoid eating within 3-4 hours of bedtime
+ Have your largest meal in the middle of the day
+ When socializing late, choose light options like veggies
+ You can experiment extending to eating your final meal 4 and 6 hours before bed to assess how it effects your sleep quality.
+ By the time I go to bed at 8:30 pm, primary digestion is done and my resting heart rate is around 47-49 bpm.
Here’s why:
Eating close to bed creates large metabolic demands on your body, causes blood glucose fluctuations, reduces melatonin production, and disrupts your body’s natural process of lowering core body temperature.
5/ Discontinue Stimulants After Noon
Try to avoid caffeine and other stimulants well before sleep.
+ Skip alcohol near bedtime - it disrupts sleep
+ Each person has a unique tolerance to stimulants so find your right cut-off time
+ Avoid high arousal settings close to bedtime
6/ I don’t consume caffeine or alcohol.
They each disrupt my mood and negatively affect my sleep. But that’s me.
You can find what’s right for you.
7/ After Sun Down, Minimize Evening Light
Blue light suppresses melatonin secretion and can disrupt your circadian rhythm. Other types of light can also impact melatonin to varying degrees.
+ Install dimmer switches and use low, warm lighting
+ Wear blue light-blocking glasses 2-3 hours before bed
+ Enable night mode on all devices or install blue light filters
+ Red light is best (red bulb + lamp ftw)
And remember to limit screen time *at least* an hour before bed and blackout your bedroom.
Use this time for your 30-60 min wind down routine.
7/ Regulate Your Bedroom Temperature:
+ Explore your ideal bedroom temperature 60-77°F (15-25°C).
+ Consider a temperature controlled mattress to regulate bed surface temp
+ Use breathable cotton or linen sheets and lightweight sleepwear
+ Consider taking a warm bath before bed.
Experiment and track your sleep patterns with a journal or sleep tracker.
8/ Curate a Peaceful Sleep Environment
+ Keep your room cool, dark, and quiet
+ Avoid working from your bed
+ The bed is for sleep and sex
Consider a noise machine or earplugs to offset environmental sounds.
9/ Get Sunlight Within 15 Min of Waking
Get outside within the first 15-30 minutes of waking to set your circadian rhythm and boost mood.
If you’re up before the sunrise, use a 10,000 lux light
10/ Track Your Sleep Metrics
Metrics to follow: HRV, body temp, respiration rate, REM & deep sleep.
I use Whoop and EightSleep. Other sleep trackers are fine too.
+ Experiment with bedtimes, routines, room temps & find what works
+ Track data across seasons and when traveling to troubleshoot
+ Use a sleep journal, tracker, or checklist.
You’ll improve what you measure.
11/ Improving sleep is a journey. Take it one step at a time and start by focusing on reshaping your relationship with sleep.
You've got this.
Sleep well.
If you want my free sleep checklist to track your progress:
12/ Many of our social activities currently take place late at night, usually after most people's bedtimes.
It's within our power to reset norms so that we can do fun things together, like music festivals, dinners and dance parties, and still get great sleep.
I stayed out late one night for a music festival and paid the price...
It takes 23 mins on avg to regain focus after being distracted by your phone. Only allow text notifications from people who contact you in an emergency.
If you do need notifications, be strategic about which ones you allow:
2. Resist the urge to check Instagram and TikTok
Apps like One Sec or Opal let you add loading screens before accessing addictive apps.
They can force you to look at yourself in the camera for a few seconds, or make you spin your phone around 4 times before granting access.
If that doesn’t work:
The app Brick comes with a physical “brick” to lock or unlock groups of apps on your phone.
+ Put the brick on your fridge
+ Tap your phone against it to block all non-work apps
+ Go to the kitchen to unlock if you need to check something or spend 15 mins on social media
You can also give someone else the Brick to keep you accountable.
I've worked very hard to maintain my hair....I've tried a lot of things over the years to stop hair loss and grow strong healthy hair. I’ve injected PRP and dutasteride into my scalp way too many times. That hurts like hell and I don’t think the PRP helped at all.
I tried a lot of other things too and few if any actually work. So my team and I built our own solution.
It’s the most advanced formulation I’ve seen.
It’s now available if you want to give it a try. Like all things with hair, you need to be consistent for at least 4 months.
Here’s what’s in it and why I’m excited about it.
0/ What the product has:
+ 8 biomimetic peptides, more than any other product. And in the highest concentrations.
+ We put every peptide in its own patented delivery system so it reaches the exact receptor it’s designed to target for maximum impact.
+ We integrated patented nanofluorosome technology that is activated by the Blueprint Laser Cap (avail in Sept).
The serum is water-based, lightweight and dries completely residue free.
Layers of interventions and actives stacked upon each other.
My morning routine temporarily improves vascular function to elite teenage levels.
Augmentation index: AIx of -5%
AP pressure: of -1 mmHg
Systolic: 87 mmHg, Diastolic: 49 mmHg.
Better than >90% to healthy males in their teens.🧵
0/ Sauna has significantly improved my vascular and endothelial function, blood flow, and circulation.
Tracking my blood pressure and central pulse variables indicates blood pressure reductions and improved blood flow. These were observed following a comprehensive morning routine that includes sauna, HBOT, exercise, red light therapy, and other modalities.
Interventions in my morning routine
+ Sauna: functional vascular improvements (central pulse pressure), and increased VEGF.
+ HBOT: increased VEGF and improved blood flow.
+ Exercise: improves vascular function blood flow
+ Breathing exercise: lowers stress and blood pressure, increases HRV
+ Red light therapy RLT: improves mitochondrial function, skin, and muscle blood flow.
+ Combined sauna and HBOT increased my serum VEGF over 500% (now in upper normal range)
1/ Combination of sauna and HBOT in my morning routine achieved the same improvement again.
Following 49 sauna sessions: central pulse pressure at the end of my morning routine, immediately after the sauna:
+ Augmentation index: AIx of -5%
+ AP pressure: of -1 mmHg.
These markers measure arterial stiffness as they reflect the fraction of pulse pressure generated by the vasculature resisting blood flow.
Lower AIx and AP mean:
+ Blood vessels showing maximum compliance (minimal stiffness)
+ Ideal elasticity allowing my blood to flow smoothly
+ Elite 18-year old levels <97% of healthy 18-year-old males.
Possible synergy between Sauna, HBOT and exercise in my morning routine.
Clinical trials in humans show promise for brain health.
Animal studies show minimal to no efficacy in lifespan extension.
The potential: mitochondrial function and energy. 🧵
0/ Methylene blue health effects are not yet well-researched, especially as it relates to fitness, performance, and longevity potential.
But it’s intriguing for mitochondrial function and energy enhancement, particularly for brain health in the context of neurodegenerative diseases.
Research indicates these benefits are plausible
+ Mitochondrial improvement and more efficient energy production
+ Boosting cognitive and brain health
+ Enhancing physical performance and exercise capacity (animal experiments)
+ Cellular longevity and senescence prevention (early evidence)
1/ My methylene blue protocol
+ 25 mg/day of methylene blue orally
+ 5 days a week
+ Keeping a 2-day weekly clearance break to prevent accumulation, especially in the brain
I paused Metformin.
A longevity staple in my protocol for 5+ years.
But its effects on my body were shocking.
It built up my energy capacity,
but limited my ability to use 90% of it.
Here’s what we found. 🧵
Our hypothesis:
+ Metformin pushes the cells to recycle, repair, and build new mitochondria (mitochondria are the power plants of the cells).
+ Long-term use kept my cells locked in mitochondria build up mode (I had 3x more mitochondria than normal) but Metformin blocked this optimized mitochondria from being used.
Pausing Metformin unleashed my mitochondria’s full energy potential (spike in power came with more oxidative stress though).
We’re now cycling Metformin, which should give me the best of both worlds, mitochondrial build-up and optimal use.
Results so far
7 weeks off Metformin: new peaks in energy output.
My avg cycling power improved 25.6% over my previous personal best.