Ultimate Longevity Boost: “Suga” Sean O’Malley’s Optimized Morning Routine

Sean “Suga” O’Malley’s longevity-optimizing morning routine includes red light therapy to speed up wound healing and magnetic field therapy to relieve inflammation.

By Bennett M. Sherman

Key Points:

  • His routine includes spending time on a pulsed electromagnetic fields (PEMF) mat that is supposed to boost cellular healing, improve blood flow, and reduce inflammation.
  • O’Malley also uses red light therapy, believed to have anti-aging effects on the skin, speed up wound healing, and stimulate the production of collagen — a skin structural protein.

Sean “Suga” O’Malley is an Ultimate Fighting Championship (UFC) fighter hailing from Glendale, AZ who is also the current UFC Bantamweight champion. In a YouTube video, O’Malley details his morning routine used to optimize his wellness for fights. Other people can easily apply his protocol to extend their disease-free years (healthspan) and longevity.

Magnetic Pulse and Red Light Therapy with a Complete Organic Diet

To start his day, O’Malley spends time laying on a mat that emits pulsed electromagnetic fields (PEMF), an FDA-approved therapy that has been associated with an array of benefits like improving tissue healing and reducing inflammation. He stays on the mat for a minimum of 20 minutes at a time and cumulatively spends about an hour a day on the PEMF mat. For those wanting to start PEMF mat therapy, the mats typically cost around $500.

Next, O’Malley makes his way to a room with red light therapy devices like mats and upright lights. O’Malley does all of his morning stretching in his red light therapy room. The red light is believed to promote wound healing, have anti-aging benefits for the skin, and stimulate the production of the skin structural protein collagen. For anyone wanting to start red light therapy, the lights can be purchased for around $100.

While stretching under red light therapy, O’Malley uses a massage gun, a device with a round, vibrating end that you can careen across your body. O’Malley runs the massage gun over the entirety of his body, making sure to spend a little extra time on any tight muscles. These massage guns cost around $50 to $200, making them relatively affordable for muscle loosening.

For his morning caffeine intake, O’Malley waits about an hour and a half after waking up before consuming his morning coffee. Waiting for this duration before having caffeine is thought to help reset the sleep-wake cycle (circadian rhythm), improve sleep quality, and maximize daily energy, according to Stanford’s Dr. Andrew Huberman.

For breakfast, O’Malley gathers fresh, organic eggs from chickens that he raises, although one can obtain organic eggs from a farmer’s market or a local farmer. Moreover, all of the other foods such as bacon and toast, are organic. Eating solely organic foods may lower heart disease and cancer risks.

Following O’Malley’s protocol by using a PEMF mat, red light therapy, and eating a completely organic breakfast may be one way to start your morning with longevity in mind. O’Malley also takes a number of supplements following breakfast, although he does not specify which ones. This may have something to do with the fact that he got caught using a UFC-banned supplement, ostarine.

Through its modulation of proteins within cells — androgen receptors — that bind to hormones like testosterone, some biohackers believe ostarine promotes muscle growth. In this way, ostarine may mimic some of the effects of anabolic steroids.

Adding Supplements Like NR and Senolytics to O’Malley’s Morning Routine

You can follow O’Malley’s morning protocol while using fully legal supplements like the nicotinamide adenine dinucleotide (NAD+) precursor nicotinamide riboside (NR). By increasing NAD+, NR promotes cell energy production and prevents DNA damage. In addition to NR, you can also take compounds called senolytics that selectively eliminate dysfunctional cells that accumulate as we age — senescent cells. Examples of senolytic compounds include fisetin and quercetin. By taking NAD+-boosting supplements and senolytics — which are both found in formulas like RESTORIN — and following O’Malley’s morning routine, you may be on your way to extending your healthspan.

Exercise is also important to maximize your healthspan and lifespan. In that regard, those following longevity guru Bryan Johnson’s Blueprint wellness protocol are recommended to exercise for an hour a day, including 10 minutes of high-intensity exercise. In this way, by capping off O’Malley’s morning routine with a Blueprint-recommended regular exercise schedule, along with using your preferred supplements, you may help ensure that you extend your healthspan.


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