J
Jonathon
@surgerati·Aug 25, 2026

Longevity & Biohacking

15

activities

—

duration

3

blocks

4

supplements

Category Breakdown

Wellness 27%Health 27%Nutrition 20%Habits 13%Fitness 7%Lifestyle 7%
020

Morning

5:30 - 12:008 activities
5:30 AM

Wake Up & Sunlight

Get 10 minutes of morning sunlight for circadian rhythm

5:45 AM

Breathwork Protocol

Wim Hof method or box breathing — 3 rounds

6:00 AM

Cold Plunge

3-5 minutes at 40-50°F for dopamine and norepinephrine

6:15 AM

Longevity Stack

NMN, Resveratrol, Omega-3, Vitamin D3+K2, Magnesium

6:30 AM

Zone 2 Cardio

30-45 minutes at conversational pace for mitochondrial health

7:30 AM

High-Protein Breakfast

Focus on protein and healthy fats, minimize sugar

Supplement

Berberine

Supplement

Afternoon

12:00 - 18:003 activities
12:00 PM

Nutrient-Dense Lunch

Colorful plate — leafy greens, wild-caught fish, olive oil

12:30 PM

Post-Meal Walk

15-minute walk to regulate blood sugar

2:00 PM

Afternoon Nootropics

Lion's Mane, Alpha-GPC for cognitive support

Evening

18:00 - 22:004 activities
6:00 PM

Sauna Session

20 minutes at 170-180°F for heat shock proteins

6:30 PM

Early Dinner

Time-restricted eating — last meal by 7 PM

8:30 PM

Evening Meditation

20 minutes for stress reduction and HRV improvement

9:30 PM

Optimized Sleep

Cool room (65°F), blackout curtains, magnesium before bed

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FAQ

What does Jonathon's daily routine include?
Jonathon's daily routine includes 15 activities across 3 time blocks (Morning, Afternoon, Evening).
When does Jonathon start their day?
Jonathon starts their day at 5:30 AM with "Wake Up & Sunlight".
What supplements does Jonathon take?
As documented in this routine, Jonathon takes: Longevity Stack, Supplement, Afternoon Nootropics.