The Four Pillars: Eat, Move, Sleep, Connect

Subscribe to our channel: https://www.youtube.com/@optispanGet Our Newsletter (It's Free): https://www.optispan.life/As we close out 2025, I'm sharing a comprehensive and honest review of my personal health optimization protocol. I break down the exact lifestyle habits, supplements, and medications I use daily, and just as importantly, which popular ones I avoid and why.I detail the massive impact of my "Four Pillars" and explain the thought process behind each item in my regimen, from Omega-3s and creatine to testosterone, SGLT2 inhibitors, and rapamycin.If you've ever wondered what a data-driven, no-BS approach to longevity looks like in practice, this is it.*Timestamps:*

00:00 - Podcast Start / Topic Overview01:16 - Philosophy: Focus on Foundations, Not Hype02:10 - The Four Pillars of Healthspan (Eat, Move, Sleep, Connect)03:27 - My Personal Pillars Assessment04:33 - Avoiding Risky Behaviors (Alcohol, Drugs, Environment)06:44 - Pillar 1: EAT - My Rules, Keto Bread, Protein Sources09:51 - Pillar 2: MOVE - Weekly Exercise Routine (Zone 2, Weights, HIIT)12:19 - Pillar 3: SLEEP - Routine & The Alcohol Effect13:29 - Pillar 4: CONNECT - Relationships & Personal Growth14:52 - SUPPLEMENTS: My Skeptical Philosophy16:43 - Supplement Disclosures (Past/Present Company Ties)17:47 - My Daily Supplements List: Omega-3, Vitamin D, Rejuvent (CA-AKG), Lithium, Methylfolate, Creatine23:03 - Supplements I DON'T Take: Magnesium, Collagen, Fiber, Ashwagandha, NAD+ Boosters, Senolytics & Why28:42 - How to Choose a Supplement Brand (ConsumerLab Warning)30:19 - MEDICATIONS & PREVENTATIVE DRUGS30:48 - Testosterone Therapy: My Protocol, Impact, & Monitoring33:49 - Jardiance (Empagliflozin): SGLT2 Inhibitor for Biomarkers35:55 - Repatha (PCSK9 Inhibitor): For Heart Disease Prevention37:47 - Tirzepatide (Mounjaro/Zepbound): My Microdosing Experience40:01 - Rapamycin (Sirolimus): My Cyclical Protocol & Stance on Recent News41:41 - Tadalafil (Cialis) & Metformin: Why I'm Off/Against Them For Now46:08 - Final Summary & Take-Home Principles46:50 - The Importance of a Good Doctor & Rational Risk/Reward48:48 - Wrap-Up & Holiday WishesThis video was produced by One Billion Media, an agency that specializes in YouTube virality for health brands and experts. Learn more about their work here:https://onebillionmedia.com/DISCLAIMER: The information provided on the Optispan podcast is intended solely for general educational purposes and is not meant to be, nor should it be construed as, personalized medical advice. No doctor-patient relationship is established by your use of this channel. The information and materials presented are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. We strongly advise that you consult with a licensed healthcare professional for all matters concerning your health, especially before undertaking any changes based on content provided by this channel. The hosts and guests on this channel are not liable for any direct, indirect, or other damages or adverse effects that may arise from the application of the information discussed. Medical knowledge is constantly evolving; therefore, the information provided should be verified against current medical standards and practices.More places to find us:Twitter: https://x.com/Optispan_IncTwitter: https://twitter.com/mkaeberleinLinkedin: https://www.linkedin.com/company/optispanInstagram: https://www.instagram.com/optispan_/TikTok: https://www.tiktok.com/@optispan