Latest / Gladden Longevity Podcast / Dr. Jeffrey Gladden's Daily Longevity Routine: How He Trains for Strength, Mobility, and Energy - Episode 356

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Dr. Jeffrey Gladden's Daily Longevity Routine: How He Trains for Strength, Mobility, and Energy - Episode 356 · Gladden Longevity Podcast

• 0:00
  Hi, I'm Dr. Jeffrey Gladden. I was born in 1954.
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  That technically would make me 72,
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  but I wake up 27 every day. I'm an avid mountain biker,
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  snowboarder, surfer, runner. I do anything I want to do.
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  Let me tell you a little bit about how I go about my day and how I have
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  a protocol that keeps me living young for a lifetime.
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  He went from saving hearts as a cardiologist to rewriting the entire aging playbook.
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  Dr. Jeffrey Gladden believes 100 is the new 30,
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  and he's got the science to back it up.
• 0:29
  This is the Gladden Longevity Podcast.
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  My daily protocol. First, I don't wake up to an alarm.
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  When I quit cardiology, I stop waking up to an alarm.
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  That was a gift to myself. So I don't wake up to an alarm.
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  I sleep as long as my body needs to sleep.
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  Two, the first thing I do when I get up is I take my thyroid medication.
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  It takes about 30 minutes to be absorbed.
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  During that 30 minutes, I sit down and I journal.
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  And I put down three things that I'm grateful for,
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  three things that I want to accomplish in that day that would make the day great.
• 1:00
  And then a couple of affirmations about how I'm going to show up that day.
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  Sometimes those reflections are actually very pragmatic and sometimes they're very
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  deep, spiritual, very abstract almost in a way.
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  But I love getting really in touch with where I am on that day.
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  I find it very centering and very grounding.
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  I also find that if I start with gratitude,
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  it makes me present to the moment and I can go through the day from a very,
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  very good space in my head. Then I usually pick up the guitar.
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  I've been playing the guitar since I was ten years old.
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  I pick up the guitar and I usually play whatever comes to mind.
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  I write songs, I doodle on the guitar.
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  It's a way for me to release emotional energy and also connect with just
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  the flow of music, which I I love very much.
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  So after I do that, then I typically go put on my sneakers.
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  yesterday I went out and mountain biked before I came to work.
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  I was in Colorado with weekend mountain biking with my son and grandson and kids.
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  Sometimes I'll go for a run. This morning I got on my elliptico with
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  a elevation training mask.
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  roadot for about, I don't know,
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  five miles. I'm building my lung capacity.
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  I've noticed an improvement in my singing,
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  also an improvement in my cardiovascular capacity when I'm out mountain biking.
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  Tomorrow I'll probably go for a run.
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  I'll do vasper. I break it up.
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  The idea is you don't want to be doing the same thing over and over again.
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  And I love being outside. So every chance I get I go outside and do things.
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  That's kind of my morning routine.
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  Later in the day when I come home,
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  typically I'll relax. I don't try to force myself to do something,
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  but many times I'll do a sauna.
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  And if I have time in the morning,
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  I'll do a sauna after the cardio.
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  That's a great way to stack those two together.
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  So I'll start the sauna before I leave.
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  I have a great sauna in my building,
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  go do my
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  cardio outside, come back, jump in the sauna,
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  take a shower, come to work. And I don't start my workday until 10 a.m.
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  I give myself that space, number one,
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  to work out. Number two, it gives me a chance to actually prep for the day.
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  I still have about an hour of time after I'm done working out to actually prep
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  for the clients I'm gonna see that day,
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  think about what I want to accomplish.
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  Answer some emails, and that's how I start my day.
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  I try not to beat myself up with I've got to start work at 6 a.m.
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  and end at 6 PM. I find that I work better if I take care of myself first.
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  If I take care of myself first,
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  everything else will flow. If I leverage my health for the sake of taking care
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  of everybody else, that works for a little bit,
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  but then I start to peter out.
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  So it's like prioritizing myself first.
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  It's another gift I give myself.
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  My weekly routine is to do something every day.
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  So some days I've been traveling and doing things like that.
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  Maybe I just do some balance training or just some resistance training.
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  I tried to get in two days of good resistance training.
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  I'm now getting down on the floor because I realize that mobility
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  is basically built on the floor.
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  So doing like burpees, doing some things,
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  crawling around on the floor, things like that.
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  It's amazing how much mobility you can generate that way.
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  Also doing deep squats, sort of sitting in ~ African Bushman,
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  right? Whether in that deep squat.
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  Training myself to be able to do that.
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  I couldn't do it initially, now I can get down there.
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  It's really, really cool. So maintaining mobility sometimes is part of it,
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  not just cardio or just resistance training.
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  On the weekends, I try to get outside.
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  I try to mountain bike, get the elliptico,
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  go around White Rock Lake. But the idea is to be outside and be active.
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  And I try to do something every single day.
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  My monthly routine is basically built on the days and the weeks,
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  and yet I'll factor in some special things.
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  It could be a trip someplace to mountain bike.
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  It could be doing some therapeutic things in the office.
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  I might do plasmaphoresis on a monthly basis,
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  which is what I'm doing now. Do Eboo every other month.
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  I do the red light at least a couple days a week.
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  Here, the ozone sauna a couple days a week.
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  So these are things that I fit into my monthly routine,
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  but they're kind of on a longer time frame.
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  And if I'm out for a week, I don't fret that I miss them.
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  I just pick them up again when I come back.
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  My yearly routine is basically based on the concept that I want to be stronger,
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  faster, fitter, sharper, more mobile than I was last year.
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  And the interesting thing is that sometimes if I have an injury,
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  it can set me back. I had an injury about 20 months ago now that actually
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  set me back pretty hard. And I'm just now,
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  believe it or not, actually starting to exceed where I was 20 months ago.
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  I think one of the lessons to learn here is two things.
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  One, if you have an injury, treat it immediately.
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  Use the regenerative therapies,
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  use the peptides. Any time that you're disabled is time that aging
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  is accelerating on you. So fix it as quick as possible.
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  The second thing is you have to understand that as you go through
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  the chronological decades, what you have to do to regain your strength
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  and your function is different than what you did when you were 18.
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  You have to be using peptides.
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  You have to double down on working out hard.
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  I find most people don't work out hard enough.
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  They basically back off. this is starting to this is I'm getting short of breath.
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  This is starting to feel difficult.
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  No, that's just part of it. And being a soccer player when I was in high school
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  and in college, playing some basketball,
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  things like that, I knew what it was to go to soccer camp and run all day,
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  right? I know what it is to be in amazing shape.
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  And I think that's actually served me well because when most people would say,
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  Well, geez, this is getting kind of tough,
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  it's like, no, I know that if I lean into this,
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  this is having a big benefit for me.
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  And certainly it does. I can feel myself coming back now.
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  I did a VO2 max test about six weeks ago.
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  I'm excited to do one again in about another month.
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  I think I'm going to blow that one away because I'm making progress,
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  because I'm leaning into it, right?
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  And you have to do that if you really want to get strong.
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  Hey, let me know what your routine looks like.
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  Leave a comment below. Hit subscribe.
• 6:35
  We'll be happy to keep the dialogue going.
• 6:37
  It's always great to chat with you.
• 6:38
  How do we live young for a lifetime?
• 6:40
  How do we make 100 the new 30?
• 6:43
  The answers are out there, and we're bringing them to you every episode.
• 6:48
  Make sure you're subscribed, check out more episodes right here,
• 6:51
  and follow us on social media so you never miss a breakthrough.
• 6:55
  Thanks for listening.