Red Light Therapy Routine for Athletes

A routine for using full-body red light therapy panels, typically used by athletes for pre-training optimization and post-training recovery. This routine is based on scientific evidence showing:

• Enhances muscle recovery
• Reduces muscle soreness
• Optimizes pre-training condition

# Overview

This is part 2 of a 2-part series on Red Light Therapy Devices. In this video, we cover:

1. Red light doses and devices
2. Duration and frequency of red light sessions
3. Optimal distance from Light Emitting Sources (LES)
4. Different types of red light devices available

# Types of Red Light Devices

• Panels
• Flexible wraps
• Hand-held devices
• Masks
• Mats
• Helmets

# Video Chapters

• Intro: 00:00
• Doses: 01:28
• Dosing Data: 02:54
• Frequency: 06:04
• Devices: 06:50
• Panels: 08:35
• Flexible Wraps: 11:00
• Masks, Mats, Oral Devices, & Helmets: 12:33

# Links

• Website
• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn
• Patreon

# Affiliate Links

• Trudiagnostic (Discount code: LANCE): https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10): Product Links
• DoNotAge (Discount code: LANCE):
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10): Link
• Get a free month of Whoop

My Personal Longevity Plan - March 2022

In this video, I reveal my personal longevity plan for March 2022. I'll show you:

• What I eat and how I eat
• What exercises I do
• What supplements I take
• What interventions I employ

I'll also discuss some interventions I'm not currently doing but find interesting and may implement in the future.

# Table of Contents

• Introduction
• Testing, Monitoring, & Tracking
• The Longevity Plan Structure
• The Fundamentals: Diet
• The Fundamentals: Supplements
• The Fundamentals: Exercise
• Interventions

# Timestamps

• Intro: 00:00
• Testing, Monitoring, & Tracking: 02:35
• The Longevity Plan Structure: 04:35
• The Fundamentals: Diet: 08:10
• The Fundamentals: Supplements: 11:24
• The Fundamentals: Exercise: 12:35
• Interventions: 16:05

# Additional Resources

# Testing, Monitoring, & Tracking

• Video 1
• Video 2

# The Fundamentals: Diet

# Nutrition

• Video 1
• Video 2
• Video 3

# Fasting

• Video 1
• Video 2
• Video 3
• Video 4

# Fundamentals: Supplements

• Video

# Fundamentals: Exercise

• Video 1
• Video 2
• Video 3
• Video 4

# Fundamentals: Sleep

• Video

# Interventions

# Senescent Cells & Senolytics

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# Sirtuins & NAD+

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# AMPK & mTOR pathways

• Video 1
• Video 2
• Video 3
• Video 4

# Spermidine

• Video

# Metformin & Berberine

• Video 1
• Video 2

# Rapamycin

• Video

# Stem Cell Therapy

• Video

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Product Links

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Comprehensive Daily Routine for Optimal Sleep

This routine incorporates key strategies for optimizing sleep quality and duration. By following this routine consistently, you can:

• Regulate circadian rhythm
• Improve sleep quality and duration
• Enhance daytime alertness and cognitive function
• Support overall health and longevity

# Strategies for a Better Night's Sleep

In this video, we discuss 6 strategies that will help you fall asleep and stay asleep.

We tackle the subject of sleep, exploring:

• Benefits beyond avoiding nodding off
• Stages of sleep
• Common sleep disruptors
• Impact of sleep on aging
• Solutions for insufficient sleep
• Sleep as a rejuvenation therapy (Spoiler Alert: It's the most regenerative tool we have)

# Studies Referenced

1. Sleep and Aging
2. Sleep and Longevity
3. Sleep Quality and Health

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Product Links

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products
• NAD Test Kit

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Red Light Therapy Devices: Types and Usage

# Introduction

Red light therapy has gained popularity for its potential benefits, including:

• Stimulating hair growth
• Increasing hair density
• Offering neurological benefits

This routine is based on a 2013 study in Lasers in Surgery and Medicine that reported increased hair count and hair density in men with androgenetic alopecia after red light therapy.

# Video Content

This video is the second part of a two-part series on red light therapy. It covers:

1. Red light doses and devices
2. Duration and frequency of red light sessions
3. Optimal distance from Light Emitting Sources (LES)
4. Types of red light devices available

# Types of Devices Covered:

• Panels
• Flexible wraps
• Hand-held devices
• Masks
• Mats
• Helmets

# Chapters & Timestamps:

• Intro: 00:00
• Doses: 01:28
• Dosing Data: 02:54
• Frequency: 06:04
• Devices: 06:50
• Panels: 08:35
• Flexible Wraps: 11:00
• Masks, Mats, Oral Devices, & Helmets: 12:33

# Additional Resources

# Website:

Lance Hitchings

# Courses and Coaching:

• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media:

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn
• Patreon

# Affiliate Links:

• Trudiagnostic (Discount code: LANCE): https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10): Product Links
• DoNotAge (Discount code: LANCE):
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10): Link
• Whoop (Free month): Join Whoop

Red Light Therapy Devices and Routine

# Benefits of Red Light Therapy for Skin

Based on a 2014 systematic review in Lasers in Medical Science, red light therapy can:

• Improve skin texture
• Reduce fine lines and wrinkles
• Enhance overall skin appearance

# Video Series Overview

This is part 2 of a 2-part series on red light therapy:

1. Part 1 covered:

   • Medical history of red light therapy
   • Impact on aging
   • Optimal wavelengths
   • How red light therapy works
   • Benefits of red light therapy

2. Part 2 (this video) covers:

   • Red light doses and devices
   • Session duration and frequency
   • Distance from light-emitting sources (LES)
   • Types of red light devices available

# Types of Red Light Devices

• Panels
• Flexible wraps
• Hand-held devices
• Masks
• Mats
• Helmets

# Video Chapters

• Intro: 00:00
• Doses: 01:28
• Dosing Data: 02:54
• Frequency: 06:04
• Devices: 06:50
• Panels: 08:35
• Flexible Wraps: 11:00
• Masks, Mats, Oral Devices, & Helmets: 12:33

# Resources

# Website

Lance Hitchings

# Courses and Coaching

• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn
• Patreon

# Affiliate Links

• Trudiagnostic (Discount code: LANCE) https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10) Product Links
• DoNotAge (Discount code: LANCE)
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10) http://affiliates.bodyhealth.com/idev...
• Whoop (Free month) https://join.whoop.com/35071A

A Comprehensive Longevity Plan

# Introduction

In this video, I reveal my personal longevity plan for March 2022. I'll share details about:

• My diet
• Exercise routine
• Supplements
• Other interventions

I'll also discuss some interesting interventions I'm considering for the future.

# Table of Contents

1. Testing, Monitoring, & Tracking: 02:35
2. The Longevity Plan Structure: 04:35
3. The Fundamentals: Diet: 08:10
4. The Fundamentals: Supplements: 11:24
5. The Fundamentals: Exercise: 12:35
6. Interventions: 16:05

# Detailed Information

# Testing, Monitoring, & Tracking

• Video 1
• Video 2

# The Longevity Plan Structure

(No additional links provided)

# The Fundamentals: Diet

# Nutrition

• Video 1
• Video 2
• Video 3

# Fasting

• Video 1
• Video 2
• Video 3
• Video 4

# The Fundamentals: Supplements

• Video

# The Fundamentals: Exercise

• Video 1
• Video 2
• Video 3
• Video 4

# The Fundamentals: Sleep

• Video

# Interventions

# Senescent Cells & Senolytics

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# Sirtuins & NAD+

• Video 1
• Video 2
• Video 3
• Video 4
• Video 5

# AMPK & mTOR pathways

• Video 1
• Video 2
• Video 3
• Video 4

# Spermidine

• Video

# Metformin & Berberine

• Video 1
• Video 2

# Rapamycin

• Video

# Stem Cell Therapy

• Video

# Social Media Links

• Facebook
• Instagram
• Twitter

# Affiliate Links

# Alive By Science

• Discount code: LANCE10
• Products

# DoNotAge

• Discount code: LANCE
• Annual Subscription
• Products

# Perfect Amino

• Discount Code: HITCH10
• PerfectAmino Drink Powder
• PerfectAmino Tablets

Red Light Therapy Devices: Types and Usage

# Introduction

This video is the second part of a two-part series on red light therapy devices. It covers:

• Dosing and frequency of red light therapy sessions
• Types of red light devices available
• How to use these devices effectively

# Benefits of Red Light Therapy

A 2019 systematic review in Photobiomodulation, Photomedicine, and Laser Surgery found potential benefits of red light therapy in various dental conditions:

• Promotes gum health
• May reduce tooth sensitivity
• Potentially beneficial for various dental conditions

# Video Content

# Doses and Frequency

• How long should red light therapy sessions be?
• How frequently should you use red light therapy?
• Optimal distance from light-emitting sources (LES)

# Types of Red Light Devices

• Panels
• Flexible wraps
• Hand-held devices
• Masks
• Mats
• Helmets
• Oral devices

# Chapters & Timestamps

• Intro: 00:00
• Doses: 01:28
• Dosing Data: 02:54
• Frequency: 06:04
• Devices: 06:50
• Panels: 08:35
• Flexible Wraps: 11:00
• Masks, Mats, Oral Devices, & Helmets: 12:33

# Additional Resources

# Website

Lance Hitchings Official Website

# Courses and Coaching

• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn
• Patreon

# Affiliate Links

• Trudiagnostic (Discount code: LANCE) https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10) Product Links
• DoNotAge (Discount code: LANCE)
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10) http://affiliates.bodyhealth.com/idev...
• Whoop (Free month) https://join.whoop.com/35071A

Red Light Therapy Devices: Types and Usage

# Introduction

This video is part 2 of a series on red light therapy. It covers:

• Dosing and frequency of red light therapy sessions
• Types of red light therapy devices available

# Benefits of Red Light Therapy

A 2019 study in Lasers in Medical Science found that red light therapy improved pain and function in knee osteoarthritis patients. Benefits include:

• Reduces joint pain
• Improves joint function
• Potentially decreases inflammation

# Dosing and Frequency

• How long should sessions be?
• How frequently should you use red light therapy?
• How far should you be from the light-emitting source (LES)?

# Types of Red Light Therapy Devices

• Panels
• Flexible wraps
• Hand-held devices
• Masks
• Mats
• Helmets

# Resources

# Website

Lance Hitchings

# Courses and Coaching

• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn
• Patreon

# Affiliate Links

• Trudiagnostic (Discount code: LANCE) https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10) Product Links
• DoNotAge (Discount code: LANCE)
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10) http://affiliates.bodyhealth.com/idev...
• Whoop (Free month) https://join.whoop.com/35071A

# Video Chapters

• Intro: 00:00
• Doses: 01:28
• Dosing Data: 02:54
• Frequency: 06:04
• Devices: 06:50
• Panels: 08:35
• Flexible Wraps: 11:00
• Masks, Mats, Oral Devices, & Helmets: 12:33

Methylene Blue: Boost Energy, Cognition, and Cellular Health

Start your day with a carefully measured dose of methylene blue to potentially:

• Boost energy levels
• Improve cognitive function
• Support overall cellular health

This routine can be repeated up to three times daily, adjusting the timing as needed (e.g., morning, afternoon, and evening) to maintain consistent levels throughout the day.

# Video Overview

This comprehensive video covers:

• What Methylene Blue is and its history
• How it works, including an introduction to cellular respiration
• Its impact on the aging process
• How to take Methylene Blue
• Considerations when supplementing with this molecule

# Connect with Lance Hitchings

• Website
• "The Longevity Guide" Online Course
• Longevity Coaching
• Patreon

# Social Media

• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn

# Affiliate Links

• Trudiagnostic (Discount code: LANCE) https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10) Product Links
• DoNotAge (Discount code: LANCE) Annual Subscription Products
• Perfect Amino (Discount code: HITCH10) http://affiliates.bodyhealth.com/idev...
• Get a free month of Whoop

# Video Chapters & Timestamps

• Intro: 00:00
• What Is METHYLENE BLUE?: 01:12
• Laying The Groundwork: 02:36
• Free Radicals: 07:09
• METHYLENE BLUE: 09:24
• METHYLENE BLUE's Also Neuroprotective: 12:21
• METHYLENE BLUE Inhibits Skin Aging: 14:26
• How To Take METHYLENE BLUE: 14:54

# Studies Referenced in This Video

1. The Potentials of methylene blue as an anti-aging drug
2. Multimodal randomized functional MR imaging of the effects of MB in the human brain
3. Ultraviolet radiation protection potentials of methylene blue for human skin and coral reef heath
4. Anti-aging potential of methylene blue for human skin longevity
5. Hemoglobin, methylene blue and oxygen interaction in human red cells

Methylene Blue Supplementation: A Comprehensive Guide

# Introduction

This video covers everything I know about Methylene Blue, focusing on its ability to boost ATP production and increase mitochondrial efficiency.

# Video Content

• What Methylene Blue is and its history
• How it works, including an introduction to cellular respiration
• Its impact on the aging process
• How to take Methylene Blue
• Considerations when supplementing

# Weekly Review

Conduct a weekly review of your methylene blue supplementation routine to assess its effects and make any necessary adjustments.

# Links

# Website and Courses

• Official Website
• "The Longevity Guide" Online Course
• Longevity Coaching

# Social Media

• Patreon
• YouTube
• Facebook
• Instagram
• X (Formerly Twitter)
• LinkedIn

# Affiliate Links

• Trudiagnostic (Discount code: LANCE): https://www.trudiagnostic.com
• Renue By Science (Discount code: LANCE10): Product Links
• DoNotAge (Discount code: LANCE):
  • Annual Subscription
  • Products
• Perfect Amino (Discount code: HITCH10): http://affiliates.bodyhealth.com/idev...
• Whoop (Free month): https://join.whoop.com/35071A

# Video Chapters

• Intro: 00:00
• What Is METHYLENE BLUE?: 01:12
• Laying The Groundwork: 02:36
• Free Radicals: 07:09
• METHYLENE BLUE: 09:24
• METHYLENE BLUE's Also Neuroprotective: 12:21
• METHYLENE BLUE Inhibits Skin Aging: 14:26
• How To Take METHYLENE BLUE: 14:54

# Referenced Studies

1. The Potentials of methylene blue as an anti-aging drug
2. Multimodal randomized functional MR imaging of the effects of MB in the human brain
3. Ultraviolet radiation protection potentials of methylene blue for human skin and coral reef heath
4. Anti-aging potential of methylene blue for human skin longevity
5. Hemoglobin, methylene blue and oxygen interaction in human red cells