At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Gadgets & Equipment
Wearables & Trackers
My Routines
Morning:
My principals, nothing is out of scope, eat high protein, strive for 30 plants per week (ideally per day) and not counting calories. “Cheat meals” and alcohol in moderation
Hydration - currently not using electrolytes
Breakfast (7-8am) is 80% the same most days and consists of the same:
Greek yoghurt or Skyr (150grams) 10% protein, 0% fat
Whey protein (Grass fed) and sometimes switched for Pea protein (30-40g)
Psyllium Husk
Chia seeds
Flax seeds
Frozen Bio blueberries or mixed berries (Fresh bio berries if in season)
Brazil nuts (3-4)
Creatine (8g)
Fenugreek
Cinnamon
Cocoa flavanols
Tumeric
Glycine (sometimes NAC too)
Taurine
Buckwheat
Ground Date seeds
Workout - resistance training mostly
Lunch:
Lunch has a little more flexibility and 11am-2pm (sometimes it’s eaten out too)
Eggs (Poached, fried in EVOO or scrambled) chili flakes
Protein bread (if at home)
Wild caught smoked salmon
Avocado
Spinach
Kimchi
More vegetables or protein sources when eating out, ideally unprocessed
Dinner:
Protein source + veg
Supplements for Sleep
Taken 1-1.5 hours prior to sleep
Clean Magnesium Glycinate (275mg) from BonoWellness
Reishi (1000mg) from BonoWellness
Taken prior to sleep (This has been great to get my sleep up over 8 hours)
Small dose of Melatonin which also has helped reduce my LDL cholesterol!
From BonoWellness which also includes Valerian root, Lavender, Chamomile, and Hibiscus
Daily data:
Withings: Body weight and somewhat inaccurate bodyfat %
Apple Health/Whoop: RHR, HRV, O2, Body temp, Respiratory rate, steps, strain, sleep, restorative sleep
2-4 times per year
DEXA body scan
Blood markers
TruDiagnostics Complete test
Every few years
GI Test - Genova Diagnostics
Once in a lifetime
DNA Genome sequencing - SelfDecode
My principals, nothing is out of scope, eat high protein, strive for 30 plants per week (ideally per day) and not counting calories. “Cheat meals” and alcohol in moderation
Hydration - currently not using electrolytes
Breakfast (7-8am) is 80% the same most days and consists of the same:
Greek yoghurt or Skyr (150grams) 10% protein, 0% fat
Whey protein (Grass fed) and sometimes switched for Pea protein (30-40g)
Psyllium Husk
Chia seeds
Flax seeds
Frozen Bio blueberries or mixed berries (Fresh bio berries if in season)
Brazil nuts (3-4)
Creatine (8g)
Fenugreek
Cinnamon
Cocoa flavanols
Tumeric
Glycine (sometimes NAC too)
Taurine
Buckwheat
Ground Date seeds
Workout - resistance training mostly
Lunch:
Lunch has a little more flexibility and 11am-2pm (sometimes it’s eaten out too)
Eggs (Poached, fried in EVOO or scrambled) chili flakes
Protein bread (if at home)
Wild caught smoked salmon
Avocado
Spinach
Kimchi
More vegetables or protein sources when eating out, ideally unprocessed
Dinner:
Protein source + veg
Supplements for Sleep
Taken 1-1.5 hours prior to sleep
Clean Magnesium Glycinate (275mg) from BonoWellness
Reishi (1000mg) from BonoWellness
Taken prior to sleep (This has been great to get my sleep up over 8 hours)
Small dose of Melatonin which also has helped reduce my LDL cholesterol!
From BonoWellness which also includes Valerian root, Lavender, Chamomile, and Hibiscus
Daily data:
Withings: Body weight and somewhat inaccurate bodyfat %
Apple Health/Whoop: RHR, HRV, O2, Body temp, Respiratory rate, steps, strain, sleep, restorative sleep
2-4 times per year
DEXA body scan
Blood markers
TruDiagnostics Complete test
Every few years
GI Test - Genova Diagnostics
Once in a lifetime
DNA Genome sequencing - SelfDecode