The Founder: The MVHK Protocol

Discipline. Data. Consistency. (2026 Edition)

I’m the founder of EverStayYoung.com. In a world obsessed with shortcuts and “magic pills,” I’m betting on the compound interest of daily habits. I don’t just research longevity; I engineer my lifestyle around it.

My approach isn’t about suffering—it’s about optimizing the human machine. Below is my blueprint, the MVHK Protocol, dialed in for metabolic flexibility and real-world resilience.

⚡ The Daily Timeline: Activation

  • 06:00 AM – Natural Wake-Up: No alarm. I let the cortisol awakening response kick in naturally with the sunrise.
    06:05 AM – The Weigh-In: Daily check on the Withings scale. I’m tracking long-term trends here, not stressing over daily fluctuations.
    06:10 AM – 5-Minute Plank: Straight out of bed. It primes the nervous system and core stability while the body is still relaxed.
    06:20 AM – Light & Movement: 60-minute power walk (3–4 miles) with the dog. Getting that early daylight is crucial for setting the circadian clock.
    07:30 AM – The Work: Bodyweight training coupled with cycling intervals (2x 15 min @ 200 Watts).
    08:00 AM – Cold Thermogenesis: Cold shower to dump inflammation, spike dopamine, and build mental grit

🍽 The Feeding Window (16:8 Protocol)

Strict Intermittent Fasting: Eating is permitted between 10:00 AM and 06:00 PM only.

  • 10:00 AM – Break-Fast (The Power Bowl):

    My go-to for gut health and collagen synthesis.
    500g Plain Yogurt (Gut support)
    2.5g OptiBalance® Gelita Bioactive Collagen Peptides (Joints & Skin)
    Bifido cultures, Raw Honey, Dark Chocolate & Whole grain cereal bread.
    Hydration: Green Tea + 2000 IU Vitamin D (September–June only).
    02:00 PM – Lunch (Nutrient Density):

    Rotating lean proteins (Chicken/Beef) with legumes, potatoes, and veggies. Simple, clean fuel.
    06:00 PM – Dinner (Light & Early):

    Fresh veggies + a handful of walnuts for those Omega-3s. Digestion must be finished way before sleep.

🌙 Evening: Wind-Down & Recovery

  • 06:15 PM – Bonus Round (Optional): Quick core workout or 15-min cycling (@ 200 Watts) if the energy is there.
    06:30 PM – PM Zone 1 Cardio: Second power walk with the dog (60 min). Clears the mind and stabilizes glucose post-dinner.
    08:00 PM – Switch Off: Chamomile tea.
    08:30 PM – Red Light Mode: Reading under Red Light. This prevents melatonin suppression and preps the brain for deep sleep.
    10:00 PM – Lights Out: 8 hours of sleep opportunity (10 PM – 6 AM). Non-negotiable.

🌿My “Organic Peel” Heuristic

Grocery shopping doesn’t have to be complicated. My rule of thumb is simple: If I eat the peel, it must be organic (Apples, Tomatoes, Bell Peppers). If I peel it (Bananas), conventional is fine.

My staples: Banana, Apple, Carrot, Tomato, Bell Pepper, Iceberg Lettuce.

🚫Zero Tolerance Policy

  • No Alcohol. Ever.
    No Smoking. Ever.
    No Excuses.
SupplementDosageWhy I take it
Vitamin D32000 IUImmune health (Paused in July/Aug)
Collagen2.5 g (Gelita BCP)Connective tissue & skin matrix
Omega – 3As neededCognitive & Cardiovascular health
StatinsPrescribedOnly if bloodwork demands it

🔄 Evolution & Disclaimer

This protocol is a living document.
I am constantly stress-testing new biohacks, supplements, and recovery techniques based on the latest longevity research and trends. As I validate new data and discard what doesn’t work, I will update this page. Bookmark it and check back often—I’ll be sharing every upgrade here.

⚠️ Important:
Please remember that this routine is engineered specifically for my biology, genetics, and bloodwork, and is conducted under strict medical supervision. It is not a prescription for you. What works for me might not work (or could even be harmful) for you. Always consult your physician or healthcare provider before adopting any new lifestyle changes or supplements.