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I found several hourly routines. Combine them all and find the best one for anti aging and longivity . I'm an ordinary person who has to work. I mean, I'm not a rich person.
Here is a summary of Andrew Huberman's daily schedule in a table format:

| Time | Activity |
|------|----------|
| 5:30 AM - 6:30 AM | Wakes up naturally, no alarm |
| 6:00 AM | Drinks 2 glasses of water, AG1 by Athletic Greens, LMNT electrolyte drink |
| 6:00 AM | Practices 10-35 minutes of Yoga Nidra |
| 6:45 AM | Exposure to 2-10 minutes of sunlight for optic flow |
| 7:00 AM | Takes a cold plunge or cold shower (1-6 minutes) |
| 7:30 AM | 60-minute workout (varies by day) |
| 10:00 AM | Delays caffeine intake, prefers Yerba Mate over coffee |
| 1:00 PM | Eats first meal (practices intermittent fasting, 12-16 hour fast) |
| 3:00 PM | Optional 10-30 minute Yoga Nidra session if feeling unrested |
| 6:30 PM | Evening cardio workout |
| 7:00 PM | Eats evening meal 3-4 hours before bedtime, focuses on carbs for sleep |
| 9:30 PM | Dims lighting to prepare for sleep |
| 10:00 PM | Reads books |
| 10:30 PM | Goes to sleep, aims for at least 6.5 hours of sleep |
Here’s a summary of Bryan Johnson’s daily schedule in a table format:

| **Time**           | **Activity**                                                                                           | **Details**                                                                                                      |
|--------------------|-------------------------------------------------------------------------------------------------------|------------------------------------------------------------------------------------------------------------------|
| **4:30-6:00 a.m.** | **Wakes up naturally**                                                                                 | Uses Braun Thermo Scan, exposure to UV light for circadian rhythm and mood.                                      |
| **5:45 a.m.**      | **Supplement intake**                                                                                  | Heme Iron, Vitamin C for iron absorption.                                                                       |
| **5:45 a.m.**      | **Body measurements**                                                                                 | Measures weight, BMI, fat, muscle, visceral fat, water levels, bone quality, heart rate, and air quality.        |
| **5:50 a.m.**      | **Blue light therapy & meditation**                                                                    | 5 minutes of blue light therapy followed by 10 minutes of meditation.                                            |
| **5:55 a.m.**      | **Eye therapy**                                                                                        | Eye drops and a device for dry eye relief.                                                                       |
| **6:00 a.m.**      | **Morning supplements**                                                                                | Various supplements including Blueprint Longevity Mix, Collagen Peptides, Inulin, and more.                      |
| **6:05 a.m.**      | **Red light therapy with breakfast prep**                                                              | Wears red light therapy cap, prepares vegetable-based breakfast and nutty pudding for post-workout meal.         |
| **6:20 a.m.**      | **Morning workout**                                                                                    | 45-60 minutes of diverse exercises: strength training, HIIT, basketball, and trail running.                      |
| **7:20 a.m.**      | **Breakfast**                                                                                          | Super veggie meal with olive oil, nutty pudding, protein powder, berries.                                         |
| **11:00 a.m.**     | **Early dinner**                                                                                       | Orange and fennel salad, stuffed sweet potato, along with supplements.                                           |
| **11:30 a.m. - 5:30 p.m.** | **Work**                                                                                      | CEO duties at Kernel and OS Fund, meetings, and professional responsibilities.                                   |
| **5:30 p.m.**      | **Home arrival & kitchen organization**                                                                | Cleans and organizes kitchen after returning home.                                                               |
| **5:45 p.m.**      | **HRV therapy**                                                                                        | 30-minute HRV therapy session for nervous system health and stress management.                                   |
| **6:15 p.m.**      | **Skincare routine**                                                                                   | Cleansing, moisturizing, sun protection, and collagen peptides.                                                  |
| **6:45 p.m.**      | **Oral care routine**                                                                                  | Brushing, flossing, tea tree oil rinse, bruxism device, tongue cleaner.                                          |
| **7:00 p.m.**      | **Quality time with son**                                                                              | Spends one hour with his son Talmage, watching TV, playing games, and chatting.                                  |
| **8:00 p.m.**      | **Bedtime routine**                                                                                    | Sleeps by 8:30 p.m. after using Pulsetto therapy and taking melatonin.                                           |

| Time                 | Activity                                | Details                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                    |
|----------------------|-----------------------------------------|------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| 6:00 - 8:00 a.m.     | Wake-up                                 | Wakes up between 5:30-6:30 a.m. if kids wake him, otherwise naturally between 7-8 a.m.                                                                                                                                                                                                                                                                                                                                                                                                                                                                    |
| 7:00 - 8:00 a.m.     | Morning Coffee & Hydration              | Drinks water with electrolytes, enjoys AeroPress coffee if sunny, uses Retimer if overcast, and checks his Oura Ring sleep score.                                                                                                                                                                                                                                                                                                                                                                                                                         |
| 7:00 - 8:00 a.m.     | Breakfast                               | Eats blueberries, pistachios, and either steak or chicken for protein.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                     |
| 7:00 - 8:00 a.m.     | Supplements                             | Takes various supplements including Minoxidil, Pravastatin, CoQ10, SlowMag, and others for health optimization.                                                                                                                                                                                                                                                                                                                                                                                                                                            |
| 8:30 a.m.            | Journaling & Habit Tracking             | Uses a daily note template to track gratitude, brain dump, important tasks, habit tracking, and time with kids. Avoids checking email or reading news during this time.                                                                                                                                                                                                                                                                                                                                                                                    |
| 9:00 a.m.            | Skincare Routine                        | Follows a detailed skincare and hair care routine including using NewWash, retinol, laser facemask, and Hairmax band.                                                                                                                                                                                                                                                                                                                                                                                                                                      |
| 9:15 a.m.            | Workout                                 | Powerlifting 4-5 days a week, pre-workout L-citruline, protein smoothies, exercises include deadlifts, squats, bench press, rows, etc.                                                                                                                                                                                                                                                                                                                                                                                                                     |
| 12:00 p.m.           | Lunch                                   | Usually a salad with chicken and avocado.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  |
| 10:30 a.m. - 4:00 p.m.| Work Routine & Flow State               | Manages tasks with Omnifocus, limits scheduled meetings, aims for inbox zero, delegates emails using Missive, focuses on routing tasks, and tries to get into a flow state with music and clear tasks.                                                                                                                                                                                                                                                                                                                                                      |
| 3:00 - 4:00 p.m.     | Sauna & Cold Plunge                     | Does a sauna and cold plunge cycle to unwind after work.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                   |
| 6:00 p.m.            | Dinner                                  | Heavy on protein, typically steak or chicken, following a paleo diet.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                       |
| 6:00 p.m.            | Evening Wind-down Routine               | Uses blue light blocking glasses, dims lights, enters phone "zen" mode, reads on Kindle, and follows a skincare routine.                                                                                                                                                                                                                                                                                                                                                                                                                                   |
| 6:00 p.m.            | Family Time                             | Reads to kids or watches a movie with his partner.                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                         |
| Before Bed           | Sleep Routine                           | Takes supplements like melatonin if needed, tracks sleep with Oura ring, aiming for 80-90 sleep score.                                                                                                                                                                                                                                                                                                                                                                                                                                                     |
| **Time**        | **Activity**                                                                                      | **Details**                                                                                                                                                       |
|-----------------|---------------------------------------------------------------------------------------------------|-------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| 6:00 - 6:30 am  | Wake-up                                                                                           | Wakes early, checks emails in bed, takes a brief shower.                                                                                                           |
| 6:30 - 7:00 am  | Dental Hygiene                                                                                     | Brushes with non-toxic toothpaste, practices coconut oil pulling for oral health.                                                                                  |
| 7:00 - 8:00 am  | Nutrient-Rich Yogurt Mix & Supplements                                                             | Eats yogurt with resveratrol, olive oil, NMN, probiotics. Takes morning supplements: Athletic Greens, NMN, Resveratrol, Spermidine, Quercetin, and Fisetin.        |
| 8:00 am         | Work                                                                                               | Works 12 hours a day in his lab and with companies, uses a standing desk, stays hydrated with water and tea.                                                       |
| Throughout day  | Snacks                                                                                            | Occasionally eats dark chocolate or nuts (Brazil nut for selenium).                                                                                                |
| 12:00 pm        | Lunch (Rarely)                                                                                     | Rarely eats lunch, sometimes a small salad.                                                                                                                        |
| Afternoon       | Workout                                                                                           | Gym workouts, weights, push-ups, treadmill runs, walking. Advocates for HIIT and cold therapy after workouts.                                                      |
| 7:00 pm         | Dinner                                                                                            | Plant-based, low-calorie, minimal sugar and processed foods, occasional red wine.                                                                                  |
| Evening         | Supplements                                                                                       | Takes Metformin (800 mg).                                                                                                                                         |
| Evening         | Sleep                                                                                              | Prioritizes sleep for health and longevity.                                                                                                                        |

Dr. David Sinclair follows intermittent fasting (16:8), skipping breakfast and eating one meal a day with a focus on nutrient-dense, plant-based foods. His routine integrates stress reduction (meditation), health tracking, and supplements for longevity.

Sure, here is a summarized table of Rhonda Patrick's daily routine:

| Time          | Activity                       | Details                                                                                                                                                                                                                                                                                                        |
|---------------|--------------------------------|----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| 7:00 - 8:00 am| Wake-up & Morning Light Exposure | - Wakes up around 8 am. <br> - Drinks coffee at 8:15 am. <br> - Ensures 30 minutes to 1 hour of bright light exposure.                                                                                                                                                                                          |
| 7:00 - 8:00 am| Multiple Supplements         | - Multivitamin (Pure Encapsulations ONE or Thorne – Basic Nutrients 2/Day) <br> - Fish Oil (3 grams Omega-3s) <br> - Vitamin D (5,000 IU) <br> - Vitamin K2 (45 mg MK4) <br> - Lutein & Zeaxanthin <br> - Ubiquinol (100 mg) <br> - Sulforaphane (20 mg) <br> - PQQ <br> - Berberine (1,000 mg) <br> - Acetyl-L-Carnitine (500 mg) <br> - Alpha Lipoic Acid <br> - Vitamin C <br> - Curcumin <br> - Probiotics                                        |
| 8:00 am       | Dental Hygiene                 | - Uses Waterpik alongside flossing. <br> - Utilizes Xylitol gum and Per Gum.                                                                                                                                                                                                                                     |
| 8:15 am       | Coffee                         | - Drinks Dark Roast Coffee Brew (500 ml/day). <br> - Benefits include reduced DNA damage and longer lifespan.                                                                                                                                                                                                  |
| Morning       | Breakfast Options              | 1. Scrambled Eggs with Sautéed Kale, Garlic, and Grapefruit. <br> 2. Mixed Nuts and Berries Bowl with Hydrolyzed Collagen Powder and Coconut Milk.                                                                                                                                                                 |
| Morning       | Morning Smoothie               | - Consists of kale, flax milk, rainbow chard, spinach, tomato, carrots, apple, avocado, blueberries, banana, flaxseed. <br> - Provides RDA for several micronutrients.                                                                                                                                            |
| Morning       | Intermittent Fasting           | - 10-hour eating window, 14-hour fasting window. <br> - Benefits include reduced risk of chronic conditions and improved cognitive function.                                                                                                                                                                    |
| Throughout Day| Workout                        | - Aerobic exercise (3-mile run, 3 times a week) <br> - High-Intensity Training (Tabatas on stationary cycle, 3 times a week) <br> - Strength Training (weights, lunges, squats, 2-3 times a week) <br> - Yoga/Ballet (3-4 days a week) <br> - Sauna (20-30 minutes, 3 times a week)                                                                                                    |
| 12:00 pm      | Lunch Options                  | - Avocado with lemon juice, wild Alaskan salmon roe, and sauerkraut. <br> - Focuses on nutrient density, avoids refined carbohydrates.                                                                                                                                                                          |
| 12:00 pm      | Smoothies                      | - Micronutrient smoothie hack (4-5 times a week). <br> - Recipes include kale, berries, avocado, collagen powder, and water. <br> - Broccoli sprout smoothie (3 times a week). <br> - Green juice recipe.                                                                                                              |
| 4:15 - 5:25 pm| Early Dinner                  | - Cooked vegetables (sautéed spinach, collard greens, etc.) <br> - Wild Alaskan salmon, pasture-raised chicken, grass-fed filet steak. <br> - Cruciferous vegetables, folate, green salad, cartilage from chicken.                                                                                                |
| Evening       | Evening Supplements            | - Additional Omega-3s (3 grams) <br> - Magnesium (120 mg Magnesium Glycinate) <br> - Sleep supplements (Magnesi-Om by Moon Juice, Low-dose melatonin)                                                                                                                                                           |
| Evening       | Sleep                          | - 6-8 hours of sleep. <br> - Morning light for circadian alignment. <br> - Avoids blue light at night (Philips Hue bulbs). <br> - Limits screen time 2 hours before bed. <br> - Sleeps in a cool room (60-67°F). <br> - Uses blackout curtains, sleep masks, earplugs. <br> - Time-restricted eating stops 3 hours before bed. |

This table provides a comprehensive overview of Rhonda Patrick's daily routine, including her wake-up time, supplements, meals, workout, and sleep habits.



Here is a summarized table of Dr. Peter Attia's daily routine:

| Time          | Activity                       | Details                                                                                                                                                                                                                                                                                                        |
|---------------|--------------------------------|----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| 4:00 am       | Wake-up                        | Wakes up at 4 am, prioritizes deep work (writing) in the morning, but spends time with kids instead.                                                                                                                                                                                                        |
| 4:00 am       | Morning Hydration              | Replenishes with Biosteel sports hydration mix, a sugar-free and caffeine-free option for rehydration.                                                                                                                                                                                                 |
| 4:00 am       | Meditation                     | Meditates for 20 minutes using 10% Happier and Waking Up apps.                                                                                                                                                                                                                                             |
| 4:00 am       | Supplements                    | Takes AG1 Athletic Green, SlowMag (Magnesium), Curcumin Extract, Omega-3 Fish Oil, Vitamin D, and other supplements.                                                                                                                                                                                    |
| 4:00 am       | Coffee                         | Makes a high-quality French press coffee using Zabar’s Coffee, Roaster fresh, and Worldwide Botanicals French Chicory Root - Dark Roast.                                                                                                                                                                  |
| 5:00 am       | Breakfast                      | Eats 8 eggs, including 4 whole eggs and 4 egg whites, with toast and butter. Occasionally eats Magic Spoon cereal with high protein and 0g sugar.                                                                                                                                        |
| 6:00 am       | Protein Shake                  | Drinks a protein shake made with 24 ounces of almond milk, 50 grams of Protein, and frozen fruit.                                                                                                                                                                                                        |
| 7:00 am       | Fasting                        | Practices intermittent fasting, particularly the 16/8 fasting method, for longevity proponents.                                                                                                                                                                                                        |
| 7:30 am       | Workout                        | Engages in a fitness routine that includes stability, strength, aerobic efficiency, and anaerobic performance exercises. Uses a foam roller for soft tissue preparation and wears Smart cuffs for blood flow restriction.                                                                                       |
| 12:00 pm      | Lunch                          | Eats a chicken salad mixed with vegetables, dressed with olive oil and balsamic vinegar. Occasionally eats other meals like seven hard-boiled eggs, an avocado, and 2 oz of cheese.                                                                                                                    |
| 5:00 pm       | Dinner                         | Eats a huge salad with one pound of salmon, and berries for dessert. Occasionally eats other meals like an omelet with six eggs, cheddar, veggies, steamed broccoli, and almond butter.                                                                                                             |
| 8:00 pm       | Reading                        | Reads books on historical nonfiction and self-improvement, such as Red Notice by Bill Browder and The Four Agreements by Don Miguel Ruiz.                                                                                                                                                            |
| 8:30 pm       | Sleep Preparation              | Takes sleep supplements like Glycine, Ashwagandha, and Magnesium L-Threonate. Uses the OOLER Sleep System, Gunnar Blue-Light Blocking Glasses, and Alaska Bear Sleep Mask to enhance sleep quality.                                                                                                  |
| 9:00 pm       | Sleep                          | Prioritizes 8 hours of sleep each night for optimal well-being. Uses the Oura Ring to track and improve sleep.                                                                                                                                                                                             |

This table provides a comprehensive overview of Dr. Peter Attia's daily routine, including his wake-up time, supplements, meals, workout, and sleep habits.

Here is a summarized table of Rhonda Patrick's daily routine:

| Time          | Activity                       | Details                                                                                                                                                                                                                                                                                                        |
|---------------|--------------------------------|----------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|
| 8:00 am       | Wake-up                        | Wakes up at 8 am and has her first sip of coffee at 8:15 am. Aims for 30 minutes to 1 hour of morning bright light exposure.                                                                                                                                                                               |
| 8:00 am       | Dental Hygiene                 | Uses a Waterpik alongside flossing. Utilizes Xylitol gum and Per Gum.                                                                                                                                                                                                                                         |
| 8:15 am       | Coffee                         | Drinks Dark Roast Coffee Brew (500 ml/day). Benefits include reduced DNA damage and longer lifespan.                                                                                                                                                                                                        |
| 7:00 - 8:00 am| Supplements                    | Takes a multivitamin, fish oil, vitamin D, vitamin K2, lutein & zeaxanthin, ubiquinol, omega-3, sulforaphane, PQQ, berberine, acetyl-L-carnitine, alpha lipoic acid, vitamin C, curcumin, and probiotics.                                                                                                  |
| Morning       | Breakfast Options              | 1. Scrambled Eggs with Sautéed Kale, Garlic, and Grapefruit. <br> 2. Mixed Nuts and Berries Bowl with Hydrolyzed Collagen Powder and Coconut Milk.                                                                                                                                                         |
| Morning       | Morning Smoothie               | Consists of kale, flax milk, rainbow chard, spinach, tomato, carrots, apple, avocado, blueberries, banana, and flaxseed. Provides RDA for several micronutrients.                                                                                                                                            |
| Throughout Day| Intermittent Fasting           | Aims for a 10-hour eating window and 14-hour fasting window. Benefits include reduced risk of chronic conditions and improved cognitive function.                                                                                                                                                           |
| Throughout Day| Workout                        | Includes aerobic exercise (3-mile run, 3 times a week), high-intensity training (Tabatas on stationary cycle, 3 times a week), strength training (weights, lunges, squats, 2-3 times a week), and yoga/ballet (3-4 days a week). Also does a 20-30 minute sauna 3 times a week.                                |
| 12:00 pm      | Lunch                          | Occasionally has an avocado topped with fresh lemon juice, wild Alaskan salmon roe, and sauerkraut.                                                                                                                                                                                                        |
| 4:15-5:25 pm  | Dinner                         | Enjoys cooked vegetables (sautéed spinach, collard greens, etc.), wild Alaskan salmon, pasture-raised chicken, and grass-fed filet steak.                                                                                                                                                                    |
| Evening       | Evening Supplements            | Includes additional omega-3s, 120 mg of magnesium glycinate, and sleep supplements like Magnesi-Om by Moon Juice.                                                                                                                                                                                           |
| Evening       | Sleep                          | Recommends 6-8 hours of sleep per night. Uses strategies like morning light exposure, avoiding blue light at night, limiting screen time, sleeping in a cool room, and time-restricted eating to optimize sleep.                                                                                        |

This table provides a comprehensive overview of Rhonda Patrick's daily routine, including her wake-up time, supplements, meals, workout, and sleep habits.