The Ultimate Daily Longevity Routine: How Dr. Beth Builds Cellular Resilience and Lifelong Vitality

Lifestyle is the foundation that every other health practice should rest upon. Truly—there is no supplement, no peptide, no protocol that can substitute for a good lifestyle. So I wanted to share my own daily routine in case it inspires you to add something nourishing to yours. These practices are the pillars that support my energy, clarity, hormone balance, mood, sleep, and longevity. They’re also the foundation beneath any advanced therapy I choose to stack on top.

For me, everything starts with sleep. I prioritize getting a good night’s rest and aim to be in bed for about eight hours. I don’t sleep that entire time, but if I'm in bed for eight hours, I usually get around seven hours of actual sleep. Research shows this makes an enormous difference—quality sleep reduces inflammation, sharpens cognitive function, and supports metabolic health (Irwin, 2015; Walker, Why We Sleep). Even mild but chronic sleep loss increases the risk of cardiovascular issues and insulin resistance (Cappuccio et al., 2010).

I also pay attention to the things that increase my deep sleep and REM sleep and reduce nighttime wakings, many of which are woven throughout my day.

After a night of sleep, I wake up, have a cold brew coffee (I roast the beans myself), and sit down to meditate before the sun rises. Meditation is incredibly important for calming my body and mind. Science supports this—meditation can lower cortisol, improve emotional regulation, and even increase gray matter density in brain regions related to learning and memory (Davidson et al., 2003; Hölzel et al., 2011).

I do a body-centered meditation where I scan my body, spend time in each chakra, understand what I’m holding, and release tension or unwanted energy.

As the sun rises, I go outside barefoot on the grass to ground and watch the sun, letting the light come into my eyes. You don’t have to stare directly at the sun; even brief exposure to the red and near-infrared wavelengths in early sunlight signals your brain that it’s morning. Morning sunlight exposure is one of the strongest ways to anchor your circadian rhythm and improve sleep quality later that night (Khalsa et al., 2003).

This morning light, what red light therapy emulates, also stimulates mitochondrial function and helps convert cholesterol into pregnenolone, leading to a healthy, natural morning cortisol spike (Czeisler et al., 1981). These wavelengths have also been shown to increase ATP production in cells, giving your energy systems a meaningful boost (Hamblin, 2016).

After my sun time, I do a little stretching outside and then get ready for work.

While I experimented with intermittent fasting in the past, I always eat breakfast now. I’ll either have two or three eggs with vegetables and avocado, or I’ll make a high-protein smoothie with one date for sweetness, spirulina, and a few superfoods.

Protein is especially important to me—I aim for one gram of protein for every pound of ideal body weight. This supports muscle maintenance, metabolic health, and satiety (Paddon-Jones et al., 2008). Research shows that spreading protein throughout the day maximizes muscle protein synthesis and supports overall strength (Mamerow et al., 2014).

I always bring my lunch to work because it’s healthier than anything I could buy. Lunch is usually a big salad made with vegetables from the farmer’s market and topped with a protein like chicken, beef, or smoked salmon. I feel especially good with animal protein, which provides complete amino acids essential for muscle and immune function (Wu, 2016). I dress my salad with extra virgin organic olive oil and low-sugar vinegar. Olive oil is rich in polyphenols that reduce inflammation and oxidative stress (Covas, 2007).

After work, I always exercise. Before going to the gym, I often lie in our medical grade red light bed at Jyzen for about 20 minutes, around four times a week. Red and near-infrared light enhances mitochondrial function, increases ATP energy production, supports tissue repair, and reduces inflammation (Hamblin, 2018; Leal Junior et al., 2010). It also gives me a moment to clear stress and reset before my workout.

Then I move into exercise, which is truly my therapy. My weekly routine includes lifting lower body twice a week, taking a spin + upper-body strength class twice a week, doing a dance class once a week, adding zone 2 cardio a couple times a week, and doing abs, back, and chest two times per week. Strength training is strongly linked to lower all-cause mortality (Stamatakis et al., 2017), and zone 2 training specifically improves mitochondrial density and metabolic flexibility (Holloszy, 2008).

At night, I take a sauna about four or five times a week—sometimes more. I'm typically in the sauna for 20 minutes at around 170–175°F. Sauna use has been shown to reduce cardiovascular disease risk and even reduce all-cause mortality (Laukkanen et al., 2015). Saunas also increase heat shock protein activity, which supports cellular repair and resilience (Heinonen et al., 2011).

After the sauna, I rinse off and get into the cold plunge—usually 50 to 54 degrees—for about two and a half minutes. Cold exposure increases norepinephrine levels, supports mood, and reduces inflammation (Janský et al., 1996; Shevchuk, 2008). Not everyone can do cold plunging at night, but for me it works beautifully.

After that, I spend time with my partner, enjoy the evening, and often meditate again before bed.

To support my sleep, I minimize blue light exposure at night, put my phone on airplane mode, and make sure I’m eating enough at dinner. Dinner is always a balanced meal with carbohydrates, protein, and vegetables. Eating carbohydrates at dinner can improve sleep onset by increasing tryptophan availability (Afaghi et al., 2007).

Following this rhythm allows me to get high-quality sleep in a shorter time and wake up refreshed.

It might sound like a lot, but for me it all feels good. This is the foundation. Anything else I do—hormone balancing, peptide therapy, supplements—rests on top of it. And beyond the structured parts, spending time with people I love and doing things that bring me joy deeply contributes to my health as well.

What I really want people to understand is this: the way you live your life is your health insurance. It is an expression of self-love. And when you commit to it, it creates beautiful ripple effects across every area of your life.