What Is the Amen Regimen? Inside Dr. Nun Amen-Ra's Daily Ascetic Protocol

The Amen Regimen is a complete daily protocol for longevity and self-mastery. It combines a 23-hour daily fast, a single plant-based meal of roughly 1,500 kilocalories, aerobic exercise in the morning, resistance training in the evening, daily study, and regular meditation. I developed it across more than two decades of research and systematic self-experimentation, and I have lived under it for that entire time.

It is not a diet, and it is not a program with an end date. It is a way of living that I call enlightened asceticism: discipline applied deliberately, with scientific justification, for the modern world and for the future.

What are the five components of the Amen Regimen?

The regimen prescribes five practices, kept daily and kept together. Each supports the others, and none is optional.

1. Fasting. A daily fast of 23 hours. Those in transition may begin at 21 hours. No calorie-bearing food or drink is taken within the fasting window.
2. Dietetics. One nighttime meal, taken deliberately over about an hour. It is wholly plant-based, calorically restricted to a mean of roughly 1,500 kilocalories, low in glycotoxins, and abundant in antioxidants.
3. Exercise. Aerobic work in the morning, performed fasted, and resistance training in the evening, following structured cycles of push, pull, and leg emphasis.
4. Education. Daily study of the regimen's scientific corpus, so that adherence is informed rather than blind.
5. Meditation. Regular contemplative practice, drawing on the classical tradition of Patanjali and on the Amen Meditation I developed for this purpose.

Who created the Amen Regimen?

I am Dr. Nun Sava-Siva Amen-Ra. I hold a doctorate in public health and epidemiology from Morgan State University, along with graduate degrees in gerontology, thanatology, and education, the last from Johns Hopkins University. I have written an eight-volume treatise on the science of the regimen, Amen-Ra's Age Inhibition Regimen, together with works on evolutionary nutrition and the metaphysics of mind and mortality.

I also tested the regimen where argument cannot reach: in competition. Between 2010 and 2013, while fasting 23 hours a day and eating one plant-based meal, I set world records in the deadlift, won a world championship in 2011, and took silver for the United States at the world championship in Ireland. The regimen does not ask you to choose between austerity and strength. Practiced correctly, it produces both.

Why does the regimen restrict calories?

Caloric restriction is the most consistently evidenced intervention for extending healthy lifespan in the scientific literature on aging. The regimen operationalizes it: one measured meal within a narrow feeding window keeps energy intake near 1,500 kilocalories without requiring the practitioner to count and negotiate all day. The fast does the organizing. The meal does the nourishing.

Is the Amen Regimen only about the body?

No. The fast disciplines appetite, but meditation disciplines the mind, and study disciplines the understanding. The regimen treats longevity as a whole practice: metabolic, muscular, mental, and contemplative. A practitioner who lifts but does not meditate, or fasts but does not study, is not yet keeping the regimen.

How do I start the Amen Regimen?

Begin with the fundamentals, not with the full austerity. The Amen Regimen app walks you through the curriculum in order: fundamentals first, then the transition onto the regimen, then fasting, caloric restriction, feeding, meditation, and the training cycles. Each day the app prescribes the practices and scores your adherence, energy, and focus, so progress becomes visible.

Do I need experience with fasting or lifting?

No. The fundamentals plan explains the structure before any austerity is asked of you, and the transition plan moves you from your current habits onto the regimen gradually.

Is a 23-hour fast required from the first day?

No. Beginners fast 21 hours, and the transition is gradual. Anyone with a medical condition should consult their clinician before undertaking extended fasting.

Where can I learn the full science?

The eight volumes of Amen-Ra's Age Inhibition Regimen are available in print in the Amen Library.

The path is exacting, and that is precisely its value. Begin the Amen Regimen.