Table of Contents
Table of Contents
I am a 9th-generation Doctor of Traditional Eastern Medicine, and I approach every day through three pillars: Medicine, Movement, and Mindset. Longevity isn’t built in a single dramatic gesture. It is fostered through small, repeated daily choices that compound over decades.
In this article, I describe the routine I actually live—the same rhythm I share with my husband and my two sons, shaped by principles my family has practiced for nine generations.
Every supplement I mention is one I take myself or keep in my home. I have noted the reasoning, and where there is published research, I have cited it so you can read further. None of this is medical advice. It is simply how I care for my own body and my family.
I wake up around 6:15 a.m. Before anything else, I begin with morning prayer and qi gong, including at least 15 minutes of breath work. In Eastern medicine, we speak of qi, the vital energy that moves through the body. Breath is how we consciously direct it.
Starting the day by regulating the breath settles the nervous system before the day’s demands begin and is the Mindset pillar in its purest form. Beginning the day with breath work costs nothing and is the single habit I would never give up.
After breath work, I spend about 10 minutes on my vibration plate and red light panels. The vibration plate gently stimulates circulation and the lymphatic system first thing in the morning. The red and near-infrared light supports mitochondria in the skin and tissues, which is part of why I find it useful for recovery and skin quality. These are tools, not shortcuts. They support the work; they do not replace it.
While I prepare my sons for school, I make a morning elixir that my husband and I drink together. I blend the following ingredients into a liquid:
I take these alongside digestive enzymes and a probiotic.
Each ingredient in my morning elixir serves a science-based function. Curcumin, the active compound in turmeric, has been shown in a meta-analysis of randomized trials to significantly reduce markers of inflammation such as CRP, TNF-alpha, and IL-6 while improving antioxidant capacity.1 Resveratrol is studied for its activation of sirtuin pathways linked to longevity and cardiovascular protection, which is why I pair the two.2
Colostrum is rich in immunoglobulins and growth factors that support the gut barrier. A meta-analysis of seven trials found bovine colostrum reduced the incidence of upper respiratory infections by up to 36 percent.3
Apple cider vinegar earns its place because acetic acid, taken with food, has been shown in a meta-analysis of clinical trials to attenuate the rise in blood glucose and insulin after a meal.4 Chia seeds add fiber and plant omega-3s.
I take creatine, which most people associate only with athletes, for both muscle and mind. Women carry lower baseline creatine stores than men. And research suggests creatine monohydrate, paired with resistance training, supports muscle and strength, with emerging evidence for memory and mental fatigue.5
The digestive enzymes and probiotics honor a core idea in my tradition: vitality begins with a strong digestive center.
Next, I make my matcha latte with collagen. Matcha is the rare source of energy I trust for sustained focus because it pairs caffeine with the amino acid L-theanine. This combination has been shown to improve attention and reduce the jitteriness of caffeine alone, producing what researchers describe as calm, alert focus.6
I add collagen because randomized, placebo-controlled trials suggest oral collagen peptides may improve skin hydration, elasticity, and wrinkling, which matters when you’re caring for skin over the long arc of a life.7
After the elixir and matcha, I spend about an hour engaging in movement, either martial arts or Lagree Pilates. Martial arts is part of my lineage and connect movement to discipline and breath. Lagree builds slow, controlled strength. I treat this hour as non-negotiable because the Movement pillar keeps the body capable as it ages. Then I move into work, including emails, meetings, and building things I care about.
Around noon, I eat a complete lunch built mainly around protein and vegetables. Protein is the foundation for maintaining muscle, and muscle is one of the strongest predictors of how well we age. Then I return to work.
At 3 p.m., I pick up my sons. They come home to do homework and have a healthy snack while I continue working. In the late afternoon, I take them to their sports activities. We sit down for a complete, balanced dinner usually no later than 6:30 p.m. Dinner consists mainly of protein and vegetables with a small portion of carbohydrates. Eating earlier gives the body time to digest well before sleep.
Time together as a family before bed is one of the most important things to me. After their sports, my sons are usually in bed around 9 p.m. Then I finish any remaining work, spend time with my husband, reflect on the day, and prepare for the next one. Reflection is the bookend to my morning breath work, the Mindset pillar closing the loop.
In the evening, I take an herbal formula that has been passed down in my family for nine generations. It includes many herbs, among them ginseng, astragalus, and angelica (also known as dong quai). These are classic tonifying herbs in Eastern medicine.
Ginseng is studied as an adaptogen for energy, immune support, and resistance to fatigue.8 Astragalus has a long history as a tonic for vitality and is being investigated for its anti-aging and immune-modulating properties.9 These three herbs are traditionally taken together because they work in concert.8
I finish with magnesium and collagen. Magnesium supports muscle relaxation and is associated with better sleep quality, including improvements in how quickly we fall asleep and how deeply we rest.10 The collagen is my second dose of the day for joints and skin.
This is my routine, but the structure matters more than the specifics. Medicine, Movement, and Mindset are not separate practices. They are the pillars that form one practice, repeated daily, by right of origin and by intention. Longevity is the natural result of living each day with care.
Probiotic
Collagen Peptides
Super Greens Powder
Chia Seeds
Apple Cider Vinegar
Colostrum
Creatine Monohydrate
Liquid Chlorophyll
Curcumin + Resveratrol
Digestive Enzymes
Matcha
Heritage Herbal Formula (ginseng, astragalus, angelica)
Magnesium
This article is for educational purposes and is not medical advice. Speak with your healthcare provider before beginning any new supplement.
References:
DISCLAIMER: These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.
