At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
## Physical Fitness
- **Morning Mobility**: 20-30 minutes of strong yoga.
- **Strength Training**: 2 days a week, alternating between upper body, lower body. Mostly bodyweight, calisthenics oriented
- **Cardio**: 3 sessions, 1/ 75-120 min Zone 2 training (running, biking, swimming), 2/ 35 min @ 75-85% max HR, 3/ sprint intervals for VO2 Max (preferably 4*4)
- **+7500 steps daily**
- **Recovery**: Contrast showers, sauna and foam rolling post-workout.
## Nutrition & Supplements
- **Intermittent Fasting**: 16-18 hours. Last meal around 4 pm
- **Diet**: 5/7 days, plant-based meals focusing on legumes, cruciferous vegetables, and omega-3-rich seeds, tofu. 2/7 days I add lean chicken & fish or eggs
- **Hydration**: 1 black coffee in the morning. lots of tea, some water.
- **Supplements**: currently ±30 supplements, trying to reduce to essentials. Find full stack here -> https://linktr.ee/f_o_y
## Sleep Optimization
- **Wind-Down Routine**: 60 minutes before bed with dimmed lights and no screens. Before that bluelight blockers. Use Pulstto for 10 min or meditate if stressful day
- **Sleep Schedule**: Bedtime at 9:30 PM, wake-up at 5:30 AM.
- **Temperature Control**: Bedroom at 18°C (64°F).
- Best help for sleep is not eating in the evening for me.
## Mental Health & Mindfulness
- **Healthy Thinking**: learned how to think healthily through REBT.
- **Meditation**: meditate 20-45 min. daily, preferable in the mornings + visit 1-2 meditation retreats a year (8-10 days)
Meditation & healthy thinking combined are IMHO the most powerful thing for maximizing healthspan. Mind matters most.
## Tracking & Iteration
- **Biometric Monitoring**: Daily tracking of heart rate, HRV, and glucose levels.
- **Quarterly Blood Panels**: To refine supplements and diet.
- **Annual Experiments**: Testing new interventions and documenting results.
