🧬 Complete Longevity + Disease Reversal Protocol

Complete Longevity Routine

Integrates Circadian, Ayurvedic, Metabolic, Functional medicine to build lifelong vitality, resilience, & root-cause healing.

🌅 Morning Ritual (4:00–6:00 AM)

  • Wake during ambrosial hours (3–6 AM)
  • Triphala eye wash
  • Oral hygiene: Brush with herbal tooth powder, tongue scrape, saline gargle, oil pulling, gum massage, mouth rinse
  • Drink warm water to activate gut & liver
  • Abhyanga: Dosha-based full body oil massage, scrubbing
  • Neti pot + Nasya oil (brain-lung-sinus-vagus reset)
  • Pranayama (Nadi Shodhana, Bhramari)
  • Omega Shot (Post-Pranayama): 1t each chia, flax (roasted & powdered), wheatgrass, lemon juice in 1 glass water — boosts omega-3, liver detox, and fat metabolism
  • Metabolic boosters (30 mins before breakfast): Ripe karela slice + soaked methi + 1 tsp apple cider vinegar in 1 glass water — enhances bile, insulin sensitivity, and appetite
  • 20-min walk + 10-min rebounder (boost lymph & glucose usage)
  • Sun exposure (10–15 min)

    • Breakfast (6:00-8:00am)

    • High protein (tofu/eggs), flax laddoo/avocado, bitter greens (moringa/karela)

🕘 Mid-Morning (9:00–12:00 PM)

  • Green tea, tulsi, or herbal infusion
  • Movement breaks every 60 min
  • Manjistha, neem, or amla (if immune or detox needed)
  • Hydration: lemon, tulsi, cucumber-mint water

🥗 Midday Routine (12:00–2:00 PM)

  • Biggest meal:
    • Millets/quinoa + sprouted curry + bitter greens + chutney + probiotic curd
    • Ghee (1 tsp) for gut-brain-liver synergy
  • Post-lunch walk or sunlight sit (15 mins)
  • Supplements (if needed): B-complex, D3, C, magnesium glycinate, omega-3

🕓 Afternoon Reset (2:00–5:30 PM)

  • Herbal teas (ginger-fennel, tulsi-licorice, coriander-cumin)
  • Movement every 60–90 min
  • Lymph massage: neck, groin, abdomen
  • Steam or detox tonics: Guduchi, milk thistle

🌙 Evening Wind-Down (6:00–9:30 PM)

  • Early dinner (6–7 PM): mung dosa/veg soup/saag with chutney
  • Evening walk/rebounder (10 mins)
  • Foot & scalp massage (dosha-specific oils)
  • Warm bath (Epsom/tulsi)
  • Journaling + candle gazing + Yoga Nidra
  • Night tonic:
    • Vata: nutmeg + almond milk
    • Pitta: coriander/rose brew
    • Kapha: tulsi-ginger
  • Sleep by 9:30 PM

🪷 Weekly & Seasonal Detox

  • Kitchari fasting 1–2x/week
  • Steam, Neti, Triphala, Abhyanga (Sunday or full/new moon)
  • Spring: Neem, Triphala, Manjistha; Summer: Aloe, fennel, coconut; Winter: Ghee, Ashwagandha, sesame

🔁 Add-On Therapeutic Modules

  • Gut-Brain Axis: fermented + prebiotic foods, ghee + buttermilk, ajwain/fennel water
  • Inflammation & Immunity: turmeric-ghee paste, steam, chyawanprash, tulsi decoction
  • Diabetes & Fatty Liver: zone 2 training, bitter foods, ACV, time-restricted eating
  • Cholesterol & Heart: magnesium, omega-3, antioxidant diet, reduce oxidized LDL
  • Thyroid & Hormones: iodine, selenium, zinc, avoid raw goitrogens, ashwagandha
  • PCOS: high protein, seed cycling, circadian eating
  • Bone & Joint: moringa, sesame, ghee, collagen turmeric drink
  • Neuroplasticity & Brain: Brahmi, Triphala ghee, Lion’s Mane, binaural beats, Trataka

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