Ronald Tenholte
Level 0
Dietitian & Health Coach trying to help people integrate all the great things we know about longevity into their daily lives. Also: Real Estate, Founder/Entrepreneur. On a personal note: Lucky to be a father of a wonderful 4year old daughter and husband to an exceptionally funny comedian. Certain things I have figured out to a degree I am happy with. Certain things I am trying to become better at. We'll get there!
Supplements
My Routines
Morning:
• wake up around 6.00 am
• check my Garmin and Oura stats
• Pushups and/or Pullups + 4-5min Mobility Routine
• 600ml of Green Tea - Gyokuro, Sencha or either mixed with Matcha
• 7.5mg of Rosuvastatin (due to strongly elevated lp(a))
• 10-15min Vipassana/Theravada Meditation
Breakfast:
• after 13-14 hours of fasting, usually around 9.00 am
• Taking my Supplement stack (except for Magnesium and some supplements I split half morning/half evening like Q10 and Glucosamine/Chondroitin)
• Sourdough Breads with Miso, Tomato Paste, Avocado, Tofu, Hummus, Broccoli Sprouts, Carrots, Tomatoes, Cucumber, Sauerkraut and/or Peanut Butter with Apple/Banana
• Overnight Oats, Porridge or Bircher Müsli with Berries, Cinnamon and Curcumin and a variety of nuts and seeds (Wheat Germs, Flax, Hemp, Chia, Nettle Seeds, Walnut, Almonds, Psyllum Husk, Wheat Bran, Soy Flakes)
• 1 hr later: 250ml of filter Coffee
Snacks:
• Cashews or Spelt Waffles
• Sourdough Bread
• rarely a full-on lunch: Beans, mix of veggies + starchy vegetable
Dinner
• around 6.30 pm
• Some recipe including complex carbs (sweet potatoe, quinoa, rice, whole wheat pasta), some additional plant fats (avocado, olive oil, seeds), plant protein like beans, tofu, tempeh, seitan, rarely fish
• I aim for 50-55% carbs, 1.2-1.4g plant protein/kg BW, 30-35% plant fats
Evening:
• Still struggling to turn off all screens by 9.00 pm due to work and - sometimes - straightup stupidity
• reading a book for at least 30min right before bedtime
• trying to incorporate a short mobility/stretching routine for wind-down
• wake up around 6.00 am
• check my Garmin and Oura stats
• Pushups and/or Pullups + 4-5min Mobility Routine
• 600ml of Green Tea - Gyokuro, Sencha or either mixed with Matcha
• 7.5mg of Rosuvastatin (due to strongly elevated lp(a))
• 10-15min Vipassana/Theravada Meditation
Breakfast:
• after 13-14 hours of fasting, usually around 9.00 am
• Taking my Supplement stack (except for Magnesium and some supplements I split half morning/half evening like Q10 and Glucosamine/Chondroitin)
• Sourdough Breads with Miso, Tomato Paste, Avocado, Tofu, Hummus, Broccoli Sprouts, Carrots, Tomatoes, Cucumber, Sauerkraut and/or Peanut Butter with Apple/Banana
• Overnight Oats, Porridge or Bircher Müsli with Berries, Cinnamon and Curcumin and a variety of nuts and seeds (Wheat Germs, Flax, Hemp, Chia, Nettle Seeds, Walnut, Almonds, Psyllum Husk, Wheat Bran, Soy Flakes)
• 1 hr later: 250ml of filter Coffee
Snacks:
• Cashews or Spelt Waffles
• Sourdough Bread
• rarely a full-on lunch: Beans, mix of veggies + starchy vegetable
Dinner
• around 6.30 pm
• Some recipe including complex carbs (sweet potatoe, quinoa, rice, whole wheat pasta), some additional plant fats (avocado, olive oil, seeds), plant protein like beans, tofu, tempeh, seitan, rarely fish
• I aim for 50-55% carbs, 1.2-1.4g plant protein/kg BW, 30-35% plant fats
Evening:
• Still struggling to turn off all screens by 9.00 pm due to work and - sometimes - straightup stupidity
• reading a book for at least 30min right before bedtime
• trying to incorporate a short mobility/stretching routine for wind-down
