Morning Routine

1. Wake up
2. Cold iced coffee (very light cream optional)
3. 30–40g protein (Muscle Defense + Greek yogurt, whey, or eggs)
4. Greens supplement
5. Vitamin D3 + fish oil + multivitamin
6. 20–30 minute walk
7. Regular breakfast/lunch/dinner built around protein, vegetables, and beans

Protein Target: 30–40g

The "30 grams of protein within 30 minutes" principle — pick whichever combination is on hand:

Avoid: toast, bagels, cereal, juice.

Lunch & Dinner

• Protein source: chicken, turkey, fish, lean beef, or salmon
• Vegetables: a large salad or vegetables (broccoli, spinach, cauliflower, string beans)
• Lentils

Cheat Day

One day per week — eat what you want. Ferriss typically used Saturday.

Slow-Carb Diet — the Five Rules

1. Avoid "white" carbohydrates — no bread, rice, pasta, potatoes, cereal, tortillas, or other refined starches.
2. Eat the same few meals repeatedly — built from protein (eggs, chicken, fish, beef), legumes (beans, lentils), and vegetables.
3. Don't drink calories — water, coffee, and unsweetened tea are fine; avoid soda, juice, sweetened drinks, and most alcohol.
4. Don't eat fruit — excluded for fructose, with exceptions for tomatoes and limited avocado.
5. Take one day off per week — a full cheat day where anything goes.

Adapted for a 56-year-old focused on memory, weight control, and overall health: keep the high-protein breakfast, emphasize lean protein/vegetables/beans/Greek yogurt, and use a cheat meal or day only if it helps adherence. The 30g protein on waking + resistance training 2–3x/week + daily walking will likely provide more benefit than strictly following all five rules.

Exercise Plan

Daily: 8,000–12,000 steps

2–3 days/week — full-body strength training:

• Squats or leg press
• Push-ups or chest press
• Rows
• Overhead press
• Core work

1–2 days/week — short intervals: 20–30 second hard efforts, 4–8 repetitions

Memory-Focused Additions

Stronger evidence than most memory supplements:

1. Resistance training
2. Aerobic exercise
3. Sleep (7–8 hours)
4. Fish oil
5. Social and cognitive engagement
6. Blood pressure and cholesterol control