Supplements
Wearables & Trackers
My Routines
Routine
Wake-up: Around 7:00 AM
Morning Sunlight Exposure: 2–10 minutes of direct light within 30 minutes of waking. Combined with light recovery movement such as: walking (including backward walking), light running, skipping/striding, or mobility work.
Meditation: ~15 minutes using the Waking Up app
First Meal: ~1 hour after waking
Caffeine: Delayed; ~1 hour after breakfast. and none later than 12:00 PM
Afternoon Pre-Workout Booster (if needed): Beetroot powder to support performance before training
Dinner: Around 18:00, ideally no later than 3 hours before bedtime
Wind-down: 9:30 PM – dim lights, no screens
Sleep: ~10:30 PM in a cool, dark, and quiet room
Training
Weekly training plan and load adapts to condition, fatigue, and overall progression. I track using Intervals.icu and plan/reflect in Notion.
A typical training week includes:
2× Strength Training: Resistance-focused sessions
3× Zone 2 Workouts:
• 2× Swim sessions
• 1× Long cycling ride
1–2× HIIT: Either cycling intervals or CrossFit-style training
Nutrition
Protein-Focused: Targeting 2.2–2.4g per kg body weight
Sources: Primarily from whole foods (meat, fish, eggs, dairy); protein powder used occasionally to assist when needed
Carb Timing: Increased intake around demanding workouts
Microbiome Nutrition
Homemade Fermented Cabbage
Homemade Bone Broth
Homemade Yogurt (following Alex Krieger's recipe)
Sleep Hygiene
Bedtime: Between 10:00–11:00 PM
Screen Cutoff: No screens after 9:30 PM
Environment: Cool, dark, and silent
Tracking & Diagnostics
Daily:
• Oura Ring for HRV, sleep, fatigue, and recovery
• Intervals.icu for training analysis
During training:
• Polar H10 chest strap
Extras
Sauna: 1–2× per week
Wake-up: Around 7:00 AM
Morning Sunlight Exposure: 2–10 minutes of direct light within 30 minutes of waking. Combined with light recovery movement such as: walking (including backward walking), light running, skipping/striding, or mobility work.
Meditation: ~15 minutes using the Waking Up app
First Meal: ~1 hour after waking
Caffeine: Delayed; ~1 hour after breakfast. and none later than 12:00 PM
Afternoon Pre-Workout Booster (if needed): Beetroot powder to support performance before training
Dinner: Around 18:00, ideally no later than 3 hours before bedtime
Wind-down: 9:30 PM – dim lights, no screens
Sleep: ~10:30 PM in a cool, dark, and quiet room
Training
Weekly training plan and load adapts to condition, fatigue, and overall progression. I track using Intervals.icu and plan/reflect in Notion.
A typical training week includes:
2× Strength Training: Resistance-focused sessions
3× Zone 2 Workouts:
• 2× Swim sessions
• 1× Long cycling ride
1–2× HIIT: Either cycling intervals or CrossFit-style training
Nutrition
Protein-Focused: Targeting 2.2–2.4g per kg body weight
Sources: Primarily from whole foods (meat, fish, eggs, dairy); protein powder used occasionally to assist when needed
Carb Timing: Increased intake around demanding workouts
Microbiome Nutrition
Homemade Fermented Cabbage
Homemade Bone Broth
Homemade Yogurt (following Alex Krieger's recipe)
Sleep Hygiene
Bedtime: Between 10:00–11:00 PM
Screen Cutoff: No screens after 9:30 PM
Environment: Cool, dark, and silent
Tracking & Diagnostics
Daily:
• Oura Ring for HRV, sleep, fatigue, and recovery
• Intervals.icu for training analysis
During training:
• Polar H10 chest strap
Extras
Sauna: 1–2× per week
