Apps
At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Supplements
Wearables & Trackers
My Routines
Most important: Work with goals & purpose, enjoy with family and friends (including overeating, alcohol and late nights if required)
Weekdays: Real food, mostly plants, not too much & >30 gr protein per meal:
- Breakfast: Skyr, almonds, raspberries OR wholegrain bread, salmon
- Lunch: Löwenanteil if at the office
- Dinner: wide variety of home-cooked meals with family
Workout early morning followed by hot & cold shower (occasional sauna):
- 3x cardio running
- 3x weights in the gym
Sleep :
- working on 10-3-2-1-0 rule
Supplements (only if deficit detected):
- Vitamin D right now
Diagnostics:
- big doc check-up annually (70 blood markers, sonography all major organs & vessels, stress ECG, lung function, hearing, seeing, mobility, cognitive...)
- additional blood lab semi-annually
- dentist annually
- CGM tracker annually
- blood pressure every other week
- HRV, HR, sleep duration via constant wearable
Weekdays: Real food, mostly plants, not too much & >30 gr protein per meal:
- Breakfast: Skyr, almonds, raspberries OR wholegrain bread, salmon
- Lunch: Löwenanteil if at the office
- Dinner: wide variety of home-cooked meals with family
Workout early morning followed by hot & cold shower (occasional sauna):
- 3x cardio running
- 3x weights in the gym
Sleep :
- working on 10-3-2-1-0 rule
Supplements (only if deficit detected):
- Vitamin D right now
Diagnostics:
- big doc check-up annually (70 blood markers, sonography all major organs & vessels, stress ECG, lung function, hearing, seeing, mobility, cognitive...)
- additional blood lab semi-annually
- dentist annually
- CGM tracker annually
- blood pressure every other week
- HRV, HR, sleep duration via constant wearable
