Apps
At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Supplements
Wearables & Trackers
My Routines
Eat real food, mostly plants, not too much (Mon-Fri, weekends off ;)
- Breakfast: Skyr, Almonds, Raspberries
- Lunch: Löwenanteil if at the office
- Dinner: wide variety of home-cooked meals with family
Workout early morning followed by hot & cold shower:
- 3x cardio running
- 3x weights in the gym
Sleep
- working on 10-3-2-1-0 rule
- currently too often: 7-3-0-0-0
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
- Breakfast: Skyr, Almonds, Raspberries
- Lunch: Löwenanteil if at the office
- Dinner: wide variety of home-cooked meals with family
Workout early morning followed by hot & cold shower:
- 3x cardio running
- 3x weights in the gym
Sleep
- working on 10-3-2-1-0 rule
- currently too often: 7-3-0-0-0
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