이 에피소드에 관해
Dr. Jeffrey Gladden shares the full routine he uses to support longevity day to day, from his first hour in the morning to his weekly, monthly, and yearly training priorities. The episode is useful if you want a practical look at how he combines recovery, movement, therapy, and mindset to stay active and sharp.
For Audience
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Takeaways
- In this episode, Dr. Gladden explains why he never wakes up to an alarm and instead lets his body set his sleep schedule.
- He starts his day with thyroid medication, then uses the first 30 minutes for journaling, gratitude, daily goals, and affirmations.
- He describes music as part of his routine, including picking up the guitar each morning to write, doodle, and release emotional energy.
- He rotates his exercise instead of repeating the same workout daily, using mountain biking, running, elliptical work, and an elevation training mask to build lung capacity.
- He emphasizes getting outside as often as possible and treating movement as a daily non-negotiable.
- He stacks cardio with sauna when possible, often doing both before starting work.
- He does not begin his workday until 10 a.m., using the morning to train, recover, and mentally prepare for clients and emails.
- He trains mobility as seriously as cardio and resistance work, including floor work, crawling, burpees, and deep squat practice.
- He mentions monthly therapies such as plasmapheresis, Eboo, red light, and ozone sauna as part of his longer-cycle routine.
- He frames longevity as a yearly performance target: stronger, faster, fitter, sharper, and more mobile than the year before.
- He stresses treating injuries immediately and using regenerative therapies and peptides to reduce downtime and slow the acceleration of aging.
- He believes many people stop short in training and need to lean into hard effort rather than backing off too early.
Chapters
00:00 - Dr. Jeffrey Gladden's longevity philosophy and "100 is the new 30" 00:34 - Waking without an alarm and starting with thyroid medication 01:04 - Journaling, gratitude, goals, and affirmations to center the day 01:32 - Guitar, songwriting, and creative release as part of the morning 01:58 - Rotating cardio: mountain biking, running, elliptico, and lung capacity work 02:21 - Stacking sauna with cardio and why he delays the workday until 10 a.m. 02:57 - Why self-care comes before work performance 03:25 - Weekly training: resistance work, balance, crawling, burpees, and deep squats 03:54 - Building mobility through floor-based movement and outdoor activity 04:18 - Monthly therapies: plasmapheresis, Eboo, red light, and ozone sauna 04:54 - The yearly goal: outperform last year and treat injuries immediately 05:24 - Why aging requires different training strategies, including peptides 05:49 - Leaning into difficult workouts instead of backing off too early 06:19 - VO2 max testing, progress tracking, and listener call to action
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