How a Physician With a 1 A.M. Bedtime Optimizes His Health: 'I Try to Tick All the Longevity Boxes That I Can'

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.

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