Let’s talk about something that doesn’t get enough attention in high-performance circles: longevity. Not just living longer, but living better. Stronger, sharper, and more present for the people and purpose that matter most. I’ve spent most of my life building businesses, leading teams, and pouring myself out for causes I believe in. But somewhere along the way, I realized something crucial: if I want to make the greatest impact I’m called to make, I need to treat my health like the most important investment I’ll ever make.
At 49 years old, I feel stronger, more energized, and more grounded than I did in my twenties, not because I’m chasing youth, but because I’m honoring the life I’ve been given. This isn’t about ego or vanity. It’s about stewardship. It’s about living from a place of wholeness so I can serve more powerfully and stay in the game for decades to come.
So I’m pulling back the curtain not to impress, but to invite. To share openly how I’m optimizing my body, mind, and spirit through biohacking, smart supplementation, recovery practices, and daily discipline. My hope is that this sparks something in you, especially if you’ve ever felt like it was “too late” to reclaim your vitality.
The Heart Behind the Health
Most people look at physical transformation from the outside in. For me, it’s been the opposite.
As I’ve matured spiritually and emotionally, I’ve realized that my body is the instrument through which I serve others. If I want to love deeply, lead boldly, and build a lasting legacy, I’ve got to protect the vessel. That’s where my biohacking journey began.
Not to become superhuman.
But to become sustainable.
My Biohacking Blueprint
Here’s a breakdown of how I’m optimizing my health without shortcuts just consistent, intentional, and tested practices.
🏋️♂️ Training Protocol: Strength Meets Strategy
I follow a structured 6-day training split, focusing on one major body part per day and dedicating the seventh day to active recovery or weak-point training. Every session begins or ends with 20 minutes of zone-2 cardio, usually an incline treadmill to support fat metabolism and heart health.
Here’s the split:
Day 1: Chest (incl. incline press, dips, flys)
Day 2: Back (deadlifts, rows, pulldowns)
Day 3: Shoulders (presses, lateral raises, shrugs)
Day 4: Legs (squats, RDLs, lunges, calves)
Day 5: Arms (curls, extensions, finishers)
Day 6: Core + Mobility (ab training + yoga)
Day 7: Active Recovery or Lagging Part Focus
It’s not just about pushing heavy weights. It’s about progressive overload, mobility, and nervous system balance, so I can show up in business and life without burnout or breakdown.
🍽️ Nutrition Strategy: Fueling with Purpose
“I eat with intention not restriction.” – Stephen Scoggins
My lean bulking plan hits around 3,300–3,500 calories per day, with macros set for steady muscle gain without fat creep.
Macro Breakdown:
- Protein: ~1.2–1.5g per lb bodyweight (~210–250g)
- Carbs: ~2.0–2.5g per lb (~320–400g)
- Fats: ~75–100g
- Split: 40% carbs / 30% protein / 30% fat
I use whey isolate post-workout, whey protein, Built Bar Puff before bed, and keep meals balanced throughout the day with lean proteins, healthy fats, and slow-digesting carbs.
Meal prep and hydration are non-negotiables, but in trut,h I am still working on this due to my over all travel schedule. If I choose to drink a beverage on a “date night,” it’s rarely more than two and utilizes clear alcohols due to the weight of dark versions. Sunday is often for planning because success is scheduled, and consistency keeps me on track.
💊 Supplementation Stack: Backed by Bloodwork (Bio Hacking)
Everything I take is professionally monitored, personalized, and dialed in through regular lab testing.
Currently using:
- Testosterone Cypionate (200mg/mL)
- Gonadorelin – Supports natural production.
- Sermorelin Acetate – Encourages GH release
- GNC High Performance Multivitamin
- Zinc + Magnesium (nightly)
- Thorne Methyl-Guard Plus + 5-MTHF – For methylation
- High-potency Fish Oil – For heart and brain health
- Creatine Monohydrate – 5g daily
- Whey + Casein Protein – Daily targets met via whole food + shakes
- Built Bar Puffs (Cookies & Creme) – Yep, they’re in the stack too.
No gray-market mystery pills. No Steroids and No Guessing. Everything has a role, and data always backs it.
🧠 Recovery & Regeneration: Where Growth Actually Happens
Recovery isn’t a luxury it’s a requirement. I’ve built these non-negotiables into my weekly rhythm:
- Cold plunging / Cryotherapy – For inflammation + nervous system reset
- Red Light Therapy – Enhances cellular repair
- Grounding walks – Barefoot in the grass to regulate cortisol and connect with the earth
- Stretching + Yoga – Improves mobility and prevents injury
- 7.5–8.5 hours of sleep/night – Prioritized with magnesium + calming supplements
- I am learning more about Hydration from Tracy Duhs & Gary Brecka
This isn’t optional, it’s part of what keeps me dialed in mentally and emotionally.
It’s Not About Age, It’s About Intention
You can’t control your birth certificate. But you can control your choices.
I’ve met 30-year-olds who feel 60… and 60-year-olds who feel 30. The difference is intention. It’s not about having superhuman discipline it’s about living in alignment.
Your energy. Your focus. Your physical power. They’re all tied to how you treat your body.
I’m not doing this to impress anyone. I’m doing this so I can be here longer, so I can love harder, so I can lead deeper, and so I can build a legacy with a clear mind, strong heart, and a body that supports the calling. For me and my overall activity level, I would rather be the last one to leave the gym instead of the first one to enter a retirement community. And with a family lineage that deals with mortality rates in the 70s I am seeking to be closer to the mid 90s or better before my work here on earth is done. I want more time with those I love and more time to experience God’s creation in Jesus’ Name, Amen!
A Final Word (and a Gentle Disclaimer)
If anything in here sparks your curiosity, amazing. But don’t just copy my protocol. Consult with your doctor. Do your labs. Talk to experts. This path works for me because it’s built around my biology, my values, and my goals.
If you want to explore this for yourself, I’m happy to refer you to the team I use for labs and supplementation.
The Invitation
At the end of the day, this isn’t about being shredded. It’s about being ready for whatever life asks of you. The world needs strong fully integrated men. Disciplined men. Integrated men. Not perfect but present. And that starts by taking ownership of your health.
So I invite you:
Be intentional with your body.
Honor the vessel.
And build yourself for the long game.
🔎 Ready to Go Deeper? Take the Integrated Alignment Method™ Quiz
If something inside you is stirring right now, like you know it’s your time to rise, reset, and reclaim the power you were built for, don’t just read this… act on it.
The Integrated Alignment Method™ is the exact framework I’ve used to align my purpose, my performance, and my personal power. It’s helped hundreds of others and me ditch burnout, regain control, and become unstoppable from the inside out.
Whether you’re crushing it in business but exhausted behind the scenes, or you’re just ready to make your comeback, this is your next move.
🎯 Tap into the clarity, energy, and alignment you’ve been missing.
🔥 No fluff. No hype. Just a path that works.
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Happy Longevity, Much Love & God Bless,
Stephen Scoggins
