My Daily Protocol: The Discipline Behind Living Well at 55

People sometimes ask me why I do so much every day. Why all the supplements, why the workouts, why the routines that look like a full-time job. The answer is simple:

This is the price of staying strong, pain-free, and medicine-free at 55.
And for me, it’s worth every step.

This is my daily protocol — deliberate, intentional, and built from years of trial, illness, recovery, and learning how to take care of this one body God gave me.

MORNING: Setting the Tone

Morning starts with two things: breath and fuel.

Breathing meditation at the roof deck.
Just me, the cool air, and the day ahead. Three to five minutes of calm before the engine starts.

Then the fueling begins:

• Coffee loaded with creatine, cocoa, collagen, and stevia – my version of rocket fuel.
• MWF: MOTS-C – mitochondrial support para hindi agad ramdam ang edad.
• Morning Drink 1: Methylene blue – cognitive sharpness, mental clarity, brain energy.
• Morning Drink 2:  water + shilajit extract + Celtic sea salt + lemon (or vinegar) + magnesium citrate. Replenish vital minerals - Hydration, minerals, and electrolytes in one hit.

Then the immune stack:

• Vitamin C with Zinc
• Vitamin D with K2
• Tony’s Tonic – my own blend for lung health and immunity
• Bone broth with turmeric, black pepper, and cayenne — anti-inflammatory, gut-friendly, and warming.

By the time I finish all these, I’m awake, charged, and centered.

MEALS: Simple, Clean, Functional

I eat only 2 meals a day — high-protein, low-carb. Nutritional density is a major consideration. 
It keeps my energy stable, belly light, and cravings almost zero.

I add:

• Spirulina
• Vitamin C with Zinc (Power C)

Food for performance, not for drama.

OTHER PROTOCOLS: Small Habits, Big Results

Daily life includes a bunch of small, seemingly weird rituals — but they all serve a purpose.

• Unimag Magnesium Spray – healthy, toxin free deodorant + muscle soreness relief.
• Atomy Toothpaste – simple, effective. Flouride free, Propolis benefits
• SynerGreens - Synergistic blend of 11 super-greens - helping with my psoriasis and energy. I take this in the morning and at night before bed.
• Vinegar + Head & Shoulders diluted in water - as hair and body wash — surprisingly good.
• WORKOUT: 3 to 5x a week – lifting, functional training, staying capable.
• Post-workout drink – protein + creatine + collagen for recovery.
• Bicycle rides – to the gym, to meetings, to work. Cardio disguised as commuting.

All these things stack.
All these things compound.

BEFORE SLEEP: Closing the Day Strong

Sleep is recovery. Sleep is longevity.

My night protocol ensures my engine shuts down clean:

• L-Theanine (especially because I drink tons of coffee)
• Melatonin
• Vitamin C + Glutathione capsules
• Magnesium Citrate + vinegar drink — muscle relaxation and deep sleep support.

Lights out. Ready for another day.

BEVERAGE: My Only Addiction

Let me be honest:
I drink a LOT of coffee.

Brewed, black, with stevia and Ceylon cinnamon(if available)
It’s not just a drink — it's a ritual, a friend, a companion through work, writing, thinking, and creating.

WHY I DO ALL THIS

People see my routine and say, “Tony, grabe naman ’yan. Ang dami.”
And they’re right — it is a lot.

But here’s the truth I rarely say out loud:

I am genuinely afraid of a stroke, a heart attack, or an aneurysm.
These things run in my family. They’re common. They’re real.
I’ve seen too many people — relatives, friends, even strangers — suddenly become bedridden, weak, dependent, and no longer functional.

That terrifies me more than anything.

I’m not scared of aging.
I’m scared of losing my independence.
I’m scared of being trapped in my own body, unable to move, think, or live fully.

I honestly don’t understand how some people allow complacency to take over — how they fool themselves into thinking that neglect has no consequences.
Because the truth is brutal:

So many people are living now as if they won’t eventually pay for it.
But the bill always arrives. And it’s always expensive.

That’s why I’m deliberate.
That’s why I invest in this daily protocol.
Because I want to grow older with dignity — strong, functional, and capable.
I want to keep moving, laughing, traveling, riding, working, lifting, and living with purpose.

At almost 55, I’m on zero maintenance meds.
I can still run, lift, work hard, create, and move pain-free.

This routine is not obsession.
It’s survival.
It’s strategy.
It’s self-respect.
And it’s my commitment to my future self — the one who still wants to live a long, good, meaningful life.

WHAT’S NEXT

I’m adding:

• Stretching and mobility work
• Rowing / Dragon boat training
• Pickleball (soon!)
• More running – aiming at consistent 5Ks
• Fishing trips for soul time

Because health isn’t just about supplements — it’s about movement, nature, purpose, and being alive in every sense.

FINAL THOUGHTS

This isn’t a trend or a phase.
This is a lifestyle built from the battles I’ve fought and survived.

If there’s one thing I’ve learned at 55, it’s this:

Your body will pay you back in your 50s for what you invested in your 30s and 40s.
If you didn’t invest back then, start now. The ROI is still worth it.

This is my protocol.
My discipline.
My way of living good.
Simple, but not easy.
Daily, but powerful.
And always with purpose.