These are the things that I use as part of my daily routine. Some have been staples for years, others are now being tested.
To make it easier, I divided it into three main categories: food and supplements, devices, workouts
Food and Supplements
Pills
I currently take magnesium diglycinate, slightly above the daily recommended dose. The effect have been much improved sleep quality and higher HRV.
Omega3 and Vitamin D are a staple I try to always remember. I do take a week off Vit D every now and then though, as I noticed it has a positive effect.
Supplements
Depending on the phase, I take between 5 and 9g of creatine monohydrate. Brand doesn’t really matter as long as it’s tested for heavy metals often.
I also take collagen peptides – one scoop. Usually in my post-workout smoothie.
Blue Spirulina – every other day I add some blue spirulina to my smoothie, alongside organic (ceremonial) cacao.
Food
I usually eat within a 6-8 hour window. Two main meals as bowls.
Breakfast and late lunch. Ingredients alternate around a protein base. For breakfast it’s between 4-6 organic eggs, for dinner it’s either organic grass-fed beef or organic turkey.
The rest is some kind of greens, nuts, seeds (hemp seeds, flax seeds) and vegetables.
On some days I do have a cheat meal. At least for now.
EVOO
I drink a spoon of EVOO after my last meal to help with digestion. I also add it to both my bowls. Currently on OLV Limits „Green Machine” which has almost double the polyphenols of Bryan Johnson’s olive oil. And it’s local, so doesn’t have to travel half way around the world.
Workouts
Right now I’m attempting to do a (small) ironman, so there’s a bit more cardio than usual.
I alternate cardio and weight training, with an 8minute hiit abs workout every morning.
The cardio is on day of 4×4 nordic sprints, one day of fast 5-7km and one slow run.
Weight trening is one day for chest and biceps, one for back, and one whole-body compound movements.
Devices
I start the morning with 6 minutes of red-light hair therapy with the Capillus hat. It seems to have an effect on hair growth speed.
My toothbrush (phillips sonicare) is equipped with a bamboo tip, to avoid microplastics.
I do water-floss with a phillips flosser. Here unfortunately the tip is plastic and for now I haven’t found any good alternatives.
I use the Whoop MG with the Life plan as my main sleep and activity measuring device. It sits on my right wrist.
When I go for a run or a bike ride, I add an Apple Watch Ultra on the left wrist to track distance and pace. Then I take it off.
Every evening I use the Nurasym vagus nerve stimulation device for 30 minutes up to one hour. It helps me sleep and greatly boosts my HRV. You can read more about it in my review of how it improved my health in just a month.
Other protocols
I also try to cold dip, swim or otherwise get into water at least twice a week.
I do 2 sauna sessions per week, at 110°C. It’s 3 x 20 minutes on the top or middle bench. Depends how I feel that day. Always wearing a felt hat, so I don’t overheat the head and scalp.
It helps you stay in longer and doesn’t damage the hair follicles as much.
Dry sauna is also NO swim shorts. Wearing any kind of plastic or polyester while in a hot environment releases even more microplastics into your open pores. And evaporates chlorine for you to inhale.
Remember kids: Sauna is naked, wrapped in a white, undyed towel.
HBOT
I started doing Hyperbaric Oxygen Therapy. My current routine is 8 times per month, roughly twice a week for one hour.
You breathe 100% oxygen in a pressurized chamber. This increases the amount of oxygen in the blood and tissues. It is proven to have multiple benefits if done regularly.
I’ll report back after 6 weeks of doing it twice per week with my findings.
