Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Morning Routine
Wake up: 6:00 AM
Gratitude and breathing: 4 minutes of focused gratitude breathing to get the parasympathetic nervous system going.
Light protein intake: e.g., half a banana with a spoonful of greek yoghurt to avoid cortisol spikes.
Exercise (30–40 min): alternating between strength training, HIIT, yoga, cycling, or mobility work – adapted to hormonal state and sleep quality.
Biofeedback: check recovery data (HRV, sleep, body, ... I use the Garmin Venu 3S to adjust the training intensity).
Cold shower to boost mitochondrial biogenesis and control inflammation.
Breakfast:
Shake made with collagen peptides and high-quality protein powder.
I add: 5 mg Creavitalis Creatine, 1 tsp matcha, 1 sp fibre, a pinch of salt for trace minerals.
Walk (30 min): active recovery and getting my body clock in sync (ideally in natural light).
Supplements:
2x Nobilin Krillöl Forte (which includes choline, EPA/DHA, phospholipids and astaxanthin).
2x Vitamin D3+K2 (5,000 IU D3 + MK-7 K2). Vitamin B complex, 2x Ubiquinol 100 mg. 500 mg taurine.
Start work: 9:00 AM
Mid-Morning
10:30-11:00 AM Break
Mindful coffee moment.
Stretching or some breathing exercises for a few minutes to reset the vagal tone.
Lunch:
Low-carb, high-protein meal - or fasting.
Movement:
15-30 minutes' walk or walking meditation.
Evening Routine
Light activity, five minutes to calm down (4-7-8 breath technique).
7PM light, early dinner (protein and steamed veg).
Supps: Nobilin Magnesium Complex
Evening routine:
Infrared light therapy (10–15 min) and going to bed at 10:00 PM.
No screens 1 hour before.
Wind-down ritual: acupressure mat (from BackLaxx).
Sauna (as often as possible).
Infrared Light Therapy.
Reiki Massage: once monthly for a reset of energy and emotions.
Tennis: weekly for movement and joy.
Hormone checks every six to 12 months.
Lab tests every year.
Wake up: 6:00 AM
Gratitude and breathing: 4 minutes of focused gratitude breathing to get the parasympathetic nervous system going.
Light protein intake: e.g., half a banana with a spoonful of greek yoghurt to avoid cortisol spikes.
Exercise (30–40 min): alternating between strength training, HIIT, yoga, cycling, or mobility work – adapted to hormonal state and sleep quality.
Biofeedback: check recovery data (HRV, sleep, body, ... I use the Garmin Venu 3S to adjust the training intensity).
Cold shower to boost mitochondrial biogenesis and control inflammation.
Breakfast:
Shake made with collagen peptides and high-quality protein powder.
I add: 5 mg Creavitalis Creatine, 1 tsp matcha, 1 sp fibre, a pinch of salt for trace minerals.
Walk (30 min): active recovery and getting my body clock in sync (ideally in natural light).
Supplements:
2x Nobilin Krillöl Forte (which includes choline, EPA/DHA, phospholipids and astaxanthin).
2x Vitamin D3+K2 (5,000 IU D3 + MK-7 K2). Vitamin B complex, 2x Ubiquinol 100 mg. 500 mg taurine.
Start work: 9:00 AM
Mid-Morning
10:30-11:00 AM Break
Mindful coffee moment.
Stretching or some breathing exercises for a few minutes to reset the vagal tone.
Lunch:
Low-carb, high-protein meal - or fasting.
Movement:
15-30 minutes' walk or walking meditation.
Evening Routine
Light activity, five minutes to calm down (4-7-8 breath technique).
7PM light, early dinner (protein and steamed veg).
Supps: Nobilin Magnesium Complex
Evening routine:
Infrared light therapy (10–15 min) and going to bed at 10:00 PM.
No screens 1 hour before.
Wind-down ritual: acupressure mat (from BackLaxx).
Sauna (as often as possible).
Infrared Light Therapy.
Reiki Massage: once monthly for a reset of energy and emotions.
Tennis: weekly for movement and joy.
Hormone checks every six to 12 months.
Lab tests every year.
