Tom
Level 1
I focus on managing my cardiovascular disease (atherosclerosis) and its links to stress and sleep quality. After receiving stents in 2020, I developed a strong interest in heart health, mindfulness meditation, neuroplasticity, and effective supplements. I'm passionate about understanding active compound interactions between supplements and medications and exploring how lifestyle changes and mental practices support recovery, resilience, and well-being.
Supplements
My Routines
Routine Summary:
1. Desk Work with Circuit Training:
True daily Work-Life-Balance for people with Desk Jobs follows an Alternating Scheme
Alternating 25-minute sitting/standing phases, followed by 10-minute high-intensity active breaks (e.g., spinning), ensures continuous cardiovascular activation.
The 25-minute time span is not arbitrary—after this duration, circulation largely comes to a halt during static postures, particularly when sitting. In my case, the breaks are high-intensity to address the specific needs of my cardiovascular disease, as more significant activation is necessary.
I also balance this with mindfulness meditation sessions.
While this approach could benefit anyone, the high-intensity aspect is less critical for a healthy person.
2. Daily Intensive Cardio:
A 30–45 minute cardio session (e.g., running or spinning) at the same time daily, following 5 work phases, significantly improves resting heart rate, heart rate variability, sleep quality, vascular elasticity (pulse wave velocity), and nitric oxide production, essential for vascular health and recovery.
3. Intermittent Fasting:
A structured fasting routine, typically a 16:8 schedule, in my case 8:00 pm to 12:00 pm supports metabolic health, reduces inflammation, and optimizes cardiovascular function by promoting cellular repair processes (autophagy) and improving blood sugar regulation.
4. Nutritarian Diet:
A nutrient-dense, anti-inflammatory diet specifically optimized for cardiovascular health, focusing on leafy greens, nuts, seeds, legumes, and omega-3 sources. It includes avoiding inflammatory triggers like nightshade vegetables (e.g., potatoes, tomatoes, eggplants, peppers), which may negatively impact vascular and joint health for some individuals. This approach supports vascular elasticity and long-term heart health while providing essential micronutrients.
Results:
These changes have led to significantly improved blood values, as continuously monitored. With only 5 mg of Rosuvastatin, I now achieve guideline values for high-risk patients (< 50 mg/dL LDL), demonstrating the effectiveness of this routine in optimizing cardiovascular health.
1. Desk Work with Circuit Training:
True daily Work-Life-Balance for people with Desk Jobs follows an Alternating Scheme
Alternating 25-minute sitting/standing phases, followed by 10-minute high-intensity active breaks (e.g., spinning), ensures continuous cardiovascular activation.
The 25-minute time span is not arbitrary—after this duration, circulation largely comes to a halt during static postures, particularly when sitting. In my case, the breaks are high-intensity to address the specific needs of my cardiovascular disease, as more significant activation is necessary.
I also balance this with mindfulness meditation sessions.
While this approach could benefit anyone, the high-intensity aspect is less critical for a healthy person.
2. Daily Intensive Cardio:
A 30–45 minute cardio session (e.g., running or spinning) at the same time daily, following 5 work phases, significantly improves resting heart rate, heart rate variability, sleep quality, vascular elasticity (pulse wave velocity), and nitric oxide production, essential for vascular health and recovery.
3. Intermittent Fasting:
A structured fasting routine, typically a 16:8 schedule, in my case 8:00 pm to 12:00 pm supports metabolic health, reduces inflammation, and optimizes cardiovascular function by promoting cellular repair processes (autophagy) and improving blood sugar regulation.
4. Nutritarian Diet:
A nutrient-dense, anti-inflammatory diet specifically optimized for cardiovascular health, focusing on leafy greens, nuts, seeds, legumes, and omega-3 sources. It includes avoiding inflammatory triggers like nightshade vegetables (e.g., potatoes, tomatoes, eggplants, peppers), which may negatively impact vascular and joint health for some individuals. This approach supports vascular elasticity and long-term heart health while providing essential micronutrients.
Results:
These changes have led to significantly improved blood values, as continuously monitored. With only 5 mg of Rosuvastatin, I now achieve guideline values for high-risk patients (< 50 mg/dL LDL), demonstrating the effectiveness of this routine in optimizing cardiovascular health.