When I wake up at noon, I make a cup of coffee and a smoothie. No matter where I am in the world, with the exception of times I have no access to a blender, I drink this smoothie every single day. And whenever people stay the night at my house, I make it for them the next day. They take a sip and, almost incredulously, have a religious experience.

Days later, I’ll get a text saying something like: “Ryan, what was the smoothie you made me? It was so good. You’re a genius, and also perfect.” I’ll send them the recipe. They say, “Wait, that’s all there is to it?” And I’ll say, “Yeah!”

Now I don’t have to send them the recipe—I can just send them here. And for those who came in late, you can make it as well . . . but only if you want to.

These are the ingredients from bottom to top. You want to put the frozen fruit at the bottom and the fresh fruit on top, otherwise the blender will get jammed. Because this smoothie is essential to my driving off the spleen and regulating the circulation, as well as the key to my immortality, I went ahead and got a blender that can shred a tin can into confetti in three seconds. But even a baby blender can handle this thing if you do it right.

Behold:

• frozen mangoes
• frozen blueberries
• frozen strawberries
• spinach
• blackberries
• raspberries
• vegan oat yogurt
• strawberries
• one banana
• oat milk

There it is. Now go punch through a brick wall.