Health and longevity are about consistency, not extremes. We believe in optimizing fitness, nutrition, and wellness while still enjoying life. That means no crash diets, no obsessive routines—just smart habits that support long-term health without feeling restrictive.

We do a ton of research on longevity to make sure that we’re staying up with the latest trends. For example, we’ve gone deep into comparing Andrew Huberman vs Bryan Johnson and we’re even attending Bryan Johnson’s Don’t Die Summit in Miami. We are all in on understanding the science of health and wellness, and we’re ready to share our findings with all of you. Here’s how we track, train, fuel, and balance our health to stay strong, energized, and still enjoy good food and experiences.

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Health Tracking

Before making any changes, you need to understand your body. Tracking key health metrics provides real data so you can fine-tune your fitness, nutrition, and sleep. Our routine is based entirely off of the insights from using these products!

✔ Body composition: We use the Hume Scale to track muscle mass, fat percentage, and metabolic health.

✔ Nutrition: Cal AI helps us track macros and optimize food choices effortlessly.

✔ Activity: Apple Watch or Fitbit for heart rate, steps, and daily movement.

✔ Sleep: Eight Sleep helps us track and improve deep sleep and recovery.

✔ Water Intake: The Larq PureVis 2 water bottle not only purifies your water, it comes with a hydration tracking app.

✔ Glucose: Stelo by Dexcom provides real-time glucose data to fine-tune energy levels.

📌 For a deep dive on the best health-tracking tools, check out our full article on tracking your health.

Longevity Routine

Fitness: Strength Training First, Cardio Second

Building and maintaining muscle mass is one of the most effective longevity strategies. We focus on:

✔ Strength training 3x per week – Heavy resistance training for muscle growth and metabolic health. We rotate through different muscle groups but always follow the same formula: 3 exercises each with 3 sets of 8-10 heavy reps, followed by a core finisher. It’s an efficient formula that doesn’t take too long but - as long as you go heavy enough - it absolutely gets the job done. With heavy weights, we also like to use workout gloves for some extra padding and to protect our hands from calluses.

✔ Cardio 1x per week – We aim for an extended session for endurance and heart health. Our go-to is cycling and we typically do this for 2 hours!

✔ Where we train:

Equinox for high-quality gym equipment and recovery amenities. We also enjoy their HIIT and recovery classes!
Soho House gyms while traveling to locations without Equinox.
Tempo at home for guided strength workouts when we want to skip the commute. We love their flexible weights system (these weight plates + dumbbells + secure collars).

Sleep: The #1 Longevity Hack

Optimized sleep = better recovery, cognitive function, and longevity. To help with this we rely on a few products.

✔ Eight Sleep Mattress – Regulates temperature for better deep sleep and REM cycles.

✔ Silk Bedding – Good for comfort and good for both your skin and hair while sleeping. We recommend starting with this affordable silk pillowcase from Amazon.

✔ Magnesium – Helps with relaxation and muscle recovery. We take 400g of magnesium as needed in the evenings!

And in terms of routine, it’s critical to be consistent. Sleep should be a non-negotiable priority in your life, with consistent times for falling asleep and waking up. And in particular, light makes a huge difference.

✔ Circadian rhythm optimization – We make sure to see morning sunlight. Midlionnaire is based in Miami, New York and London, so this looks different in different locations. In Miami, we wake up to see the sunrise. In New York and London - especially in colder months - we use a smart light system to mimic the sunrise indoors.

Nutrition: Prioritizing Protein & Smart Eating Timing

Our diet isn’t about restrictions—it’s about fueling the body efficiently.

✔ High-protein – Essential for muscle retention and recovery. We make sure that every meal has a significant source of protein. We make protein shakes every morning using Naked Nutrition. We go for Pea Protein, although it’s a bit of an acquired taste so you may want to stick with the classic Whey Protein or Casein Protein base. And if you’re looking for a blender, we love Smeg for its aesthetic or Nutribullet for its power.

✔ Creatine – Supports cognitive function and muscle performance. We make sure to have 5g of Creatine every day, typically in our morning protein shake.

✔ Super Greens Powder – To boost our greens and vitamin intake, we have a scoop of Naked Greens every morning. We’ve tried other supplements (like AG1, Longevity Mix, etc) and this is by far our favorite in terms of quality, taste, and nutritional profile.

✔ Limited carbs in the evening – Helps regulate blood sugar and improve sleep quality.

✔ Lots of water and electrolytes – Hydration is key, especially when training hard.

And as much as possible, it helps to cook your own meals. We use Blue Apron when we don’t have time to meal plan, but if you have the time and can do so, planning your own meals with clean, fresh ingredients makes a huge difference.

Wellness: Recovery & Restoration

Longevity isn’t just about pushing harder—it’s about balancing stress and recovery.

✔ Restorative yoga – Helps with flexibility, mobility, and relaxation. We love to go out to classes, but it’s super easy to make your own set up at home as well. All you need is a good YouTube video, and then your favorite equipment. We highly recommend Manduka yoga blankets and bolster pillows to up your yoga game. We learned about these from Equinox and decided to get them for home as well!

✔ Walking or standing after meals – Lowers glucose spikes and aids digestion. We don’t do this after every meal, but we try to especially after indulging in heavier food. And after lunch, we try to make sure we stand at our standing desk for at least one hour.

✔ Massages – Of course we’d love to get professional massages if we could, but luckily there are tons of at-home solutions like this heated eye massager from Amazon.

Skincare: Prevention Over Correction

Longevity isn’t just about feeling great—it’s also about looking as healthy as you feel and skincare and haircare are both big parts of this for us.

✔ Light therapy – Supports skin health, collagen production, and recovery. You can use red light and lasers to improve hair growth, red light for youthful looking skin, or blue light to balance skin and fight breakouts. Whatever your needs, there is a solution for you. If you do go for a LED light face mask, we recommend getting any relevant skincare, like this set.

✔ Sunscreen daily – The best anti-aging skincare habit is SPF. This one is absolutely critical for both your body and face. If you’re looking for an invisible sunscreen, we highly recommend Unseen Sunscreen from Supergoop.

✔ Snail mucin in the AM – Hydration and barrier support for glowing skin. Snail Mucin has become an ultimate holy grail product for us. It may sound off-putting but trust us on this one.

✔ Moisturizer in the PM – In the evening, we love a classic CeraVe cleanser and moisturizer combination. CeraVe is an incredibly reliable brand that’s recommended by every dermatologist we’ve met.

✔ Brightening Eye Cream – Your undereye is a vulnerable area that can show signs of aging more prominently than the rest of your face, so we love using a daily eye cream from Rodan + Fields.

✔ Clean Facial Towels – We are highly protective of what goes on our face and if you’re using the same towel you shower with everyday to wipe your face, consider investing in Clean Skin Club Towels instead to reduce bacteria exposure.

✔ Wrinkle-Preventing Patches – This may sound like an odd product, but we use these Forehead Patches to help prevent wrinkles. You can think of these as a natural alternative to botox - these patches help train your muscles to move less and smooth out your forehead.

Other Essentials: Small Health Improvements

Longevity is impacted by so many of the choices we make, so here are a few other tips, tricks and products we use.

✔ Water Flossing – Dental hygiene has a huge impact on your health. We love this water flosser to make sure that we’re taking care of our teeth and our gums.

How to Stay Balanced

Find Ways to Indulge Without Setbacks

✔ Cheat days that are intentional – We enjoy indulgent meals but time them around high-activity days to balance out excess carbs.

✔ High-protein baking & healthy snacks – Instead of cutting out sweets, we make protein-packed treats or enjoy delicious options like Nutty Pudding.

✔ Soothing Teas – Instead of coffee, we limit caffeine intake with black tea only in the the first half of the day, then switching to herbal or decaf teas. If you’re looking for a fun herbal option, Tea Forte is a fantastic choice. If you’re looking for a decaf alternative to your black tea, we love decaf PG Tips or decaf Tetley with a splash of milk.

Make It Easy to Stay Consistent

✔ Packaged Protein Shakes – When we don’t have time to make our own protein shakes, we love Core Protein Shakes in Chocolate or Vanilla for a quick and effective option. These are the option we’ve found to maximize taste and protein intake.

✔ Meal prep without overcomplicating – Rotating simple, high-protein meals keeps nutrition effortless. We also opt for hacks like minute quinoa or minute brown rice to easily get whole grains as a base for our meals.

Hack Your Habits

📌 We wrote a whole article on how to hack your habits, which we definitely recommend reading if you struggle with regularity. And if you want to go even deeper, we highly recommend the book Atomic Habits.

Final Thoughts: Sustainable Longevity

Staying healthy for the long haul doesn’t mean sacrificing lifestyle. By tracking key health metrics, prioritizing fitness and sleep, and balancing indulgences, we’ve built a sustainable routine that enhances energy, strength, and longevity—without feeling restrictive.

Make sure to follow us on instagram at @midlionnaire to be the first to know about our product reviews and lifestyle insights.

Longevity Health Routine: How we stay healthy without compromising lifestyle