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Level 1

๐—ข๐—ป ๐—ต๐—ผ๐—น๐—ฑ ---- Ex-Top 100 @rejuvenationolympics - Sports Scientist & Social-Media Manager ๐ŸŒฑ longevity on a budget

Wearables & Trackers

Whoop 4.0

WHOOP

Whoop 4.0

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My Routines

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๐Ÿ‹๏ธโ€โ™‚๏ธ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜๐˜€ / ๐——๐—ฎ๐—ถ๐—น๐˜† ๐—”๐—ฐ๐˜๐—ถ๐˜ƒ๐—ถ๐˜๐˜†
- 3x Resistance training (Upper - Lower - Full Body)
- 1x Sprint intervals
- 2-3x intense stretching
- >10.000 steps daily
- Standing desk & Walking pad

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

๐Ÿฅ— ๐——๐—ถ๐—ฒ๐˜
- Omnivore
- Protein: 2g/kg Bodyweight
- Fat: 1g/kg Bodyweight
- Carbs: Rest of my calories
- Small caloric surplus
- Hydration: ~2L, drinks with sweetener (no water lol)
- No drinking & smoking

- Fasting from 9pm to 1pm
- Whole foods
- 1-2x week ordering food/eating out
- Occasionally caffeine

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

๐Ÿ˜ด ๐—ฆ๐—น๐—ฒ๐—ฒ๐—ฝ
- 8-9hrs in the night
- ~1hr nap in the afternoon
- ~10am wake-up
- ~1am sleep
- No alarm
- Sleeping mask, earplugs and nasal strip

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

๐Ÿชž ๐—ฆ๐—ธ๐—ถ๐—ป๐—ฐ๐—ฎ๐—ฟ๐—ฒ
๐™ˆ๐™ค๐™ง๐™ฃ๐™ž๐™ฃ๐™œ:
- 1x Oil Cleanser (Cera Ve)
- 1x Cleansing Lotion (Cera Ve)
- Ceramide Treatment 3% (NicheBeautyLab)
- Lightweight Sunscreen SPF50+ (NicheBeautyLab)
๐™€๐™ซ๐™š๐™ฃ๐™ž๐™ฃ๐™œ:
- 1x Oil Cleanser (Cera Ve)
- 1x Cleansing Lotion (Cera Ve)
- Niacinamide 10% + Zinc 1% Serum (The Ordinary)
- Retinol Serum (Cera Ve) or Clinical Vitamin A (NicheBeautyLab)
๐™’๐™š๐™š๐™ ๐™ก๐™ฎ:
- Microneedling (~1mm Dr.Pen)
- AHA 30% + BHA 2% Peeling (The Ordinary)

- Multiple times a day: Lipbalm (Carmex)

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

๐Ÿ‘จโ€๐Ÿฆฒ ๐—›๐—ฎ๐—ถ๐—ฟ๐—น๐—ผ๐˜€๐˜€
- 1,25mg oral Finasterid (5mg pill cut into 4 pieces)
- 5% topical Minoxidil (before bed)
- twice a week microneedling (1mm Dr.Pen)

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

๐Ÿค– ๐—ช๐—ฒ๐—ฎ๐—ฟ๐—ฎ๐—ฏ๐—น๐—ฒ๐˜€, ๐—ง๐—ฟ๐—ฎ๐—ฐ๐—ธ๐—ฒ๐—ฟ๐˜€ & ๐—ฆ๐—ผ๐—ณ๐˜๐˜„๐—ฎ๐—ฟ๐—ฒ
- Strong App
- Whoop 4.0 (new)
- MyFitnessPal

โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”โ€”

๐Ÿ“ˆ ๐——๐—ถ๐—ฎ๐—ด๐—ป๐—ผ๐˜€๐˜๐—ถ๐—ฐ๐˜€

work in progress...