How a Physician With a 1 A.M. Bedtime Optimizes His Health: 'I Try to Tick All the Longevity Boxes That I Can'
Dr. Ronald Primas, a longevity physician, offers concierge services like developing personalized health plans for clients. Here are his own wellness practices.
TL;DR
- Dr. Ronald Primas, a longevity physician, works as a concierge doctor available around the clock.
- He focuses on preventative care, assessing genetic risks, and creating personalized health plans.
- Primas works out seven days a week, incorporating strength training, HIIT, and zone-two training.
- He prioritizes sleep, aiming for eight hours in bed, and maintains a consistent bedtime and wake-up time.
- His diet is inspired by pre-agricultural ancestors, focusing on whole foods, no grains, dairy, or added sugar.
- He practices time-restricted feeding, eating two meals and a snack within a six-to-eight-hour window.
- For brain health, he avoids smoking, consumes plant-based fats and fatty fish, engages in HIIT, and prioritizes quality sleep.
- Stress reduction techniques include Qigong and HeartMath breathing, alongside strong social connections.
- Primas believes in creating repeatable routines rather than a perfect, hyper-optimized life.
- He stays updated on medical literature and research.