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Oura vs Whoop vs Apple Watch: The Quantified Scientist on What the Accuracy Data Shows
15 min read
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The Complete Guide to Testosterone Optimization — Part 3: Stress, Psychology, and Purpose
9 min read
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Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 min read
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Magazine
-
Oura vs Whoop vs Apple Watch: The Quantified Scientist on What the Accuracy Data Shows
15 min read
-
The Complete Guide to Testosterone Optimization — Part 3: Stress, Psychology, and Purpose
9 min read
-
Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 min read
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Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
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My Routines
My supplement stack and daily protocol
Morning (with breakfast shake):
2 x Nobilin Krill Oil Forte (EPA/DHA, phospholipids, choline and astaxanthin), Medicom
2 x Vitamin D3 + K2 (5,000 IU D3 + MK-7), Medicom
1 x Ubiquinol 100 mg, Evage Elevate
1x Vitamin-B-Complex, Medicom
1x Evage Endurance
1x Selenium (supports T4 to T3 conversion and the glutathione axis); Sunday
1 g Taurine, Sunday
25 mg L-ergothioneine (cytoprotective and mitochondrial-enriched), Evage Shield
1 tsp Ballaststoff Complex, Medicom
1 tsp Collagen Peptide, Medicom
Evening:
1x Nobilin Magnesium Complex, Medicom
1x Glycine (3 g) (improves deep sleep quality and feeds collagen synthesis (in synergy with my morning peptides) and glutathione. The mild core-temperature-lowering effect aids sleep onset. Pairs well with magnesium.), Sunday
Daily protocol:
Shared morning block (every day):
6:00: Wake up
Biofeedback: Garmin Venu 3S (HRV, sleep, Body Battery). This value determines which track I run today.
6:02 to 6:06: Gratitude breathing (4 minutes, parasympathetic activation).
6:30: Light protein: half a banana and a spoonful of Greek yoghurt (to reduce cortisol before training).
Track A: Strength/HIIT day (good HRV, good sleep).
Training (30 to 45 minutes): Strength or HIIT
Pre-workout coffee: optional for this track only. A small dose; on hard days, the performance advantage justifies the cortisol overlap.
Cold shower: I skip it on strength days. Post-lift cold can dampen strength/hypertrophy adaptation. On pure HIIT days, however, it's fine.
HRT cream: compounded (estradiol 0.5 / progesterone 100 / testosterone 3.5 mg).
Breakfast shake, protein-based:
30–40 g of high-quality protein powder, sufficient in leucine (40 g maximum on strength days), different Brands.
5 g Creavitalis creatine.
1 tsp Kollagen Peptide (connective tissue additive, not an anabolic source), Medicom.
1 tsp Ballaststoff Complex fibre.
A pinch of salt or Elektrolyt Aktiv (Medicom).
Walk for 30 minutes in daylight to synchronize my circadian rhythm.
Coffee: if I didn't take it before training, I have it now or after training.
Track B: Recovery/Easy Day (suppressed HRV, poor sleep or planned recovery).
Movement (30–40 minutes): yoga, mobility, light cycling or walking.
Cold shower: I take it here. There is no adaptation to protect, so the norepinephrine/alertness benefit is maximised.
Breakfast shake: as in Track A, with 25–30 g of protein (to protect lean mass).
Walk (30 min): daylight.
Coffee: I keep the 10:00 delay (there is no performance-related reason to override the cortisol/HRV logic).
Work & Midday (both tracks):
09:00: Start of work
10:30–11:00: Break. Coffee moment (natural slot on recovery days).
Short vagus reset: stretching or breathing.
Lunch: low-carb/high-protein or fasting.
14:00: Caffeine cutoff (fixed, regardless of my fast metabolism).
Midday movement: 15–30 minute walk or walking meditation.
Evening (both tracks):
Light yoga + 5 min 4-7-8 breathing
19:00: Early dinner: protein + steamed vegetables
Supplements: Nobilin Magnesium Complex; Glycine 3 g
Wind-down: acupressure mat (BackLaxx)
Infrared light: one 10–15 min session
Sauna: as often as possible (4x/week aligns with convincing cardiovascular/mortality data)
No screens 1 hour before sleep
22:00: Bed
Periodically:
Massage/emotional reset: monthly (for conscious downregulation, independent of the mechanism).
Ecstatic dance: every second month if possible.
Hormone panel: every 6–12 months (with testosterone: total/free T, SHBG and haematocrit).
Full labs: annually
Morning (with breakfast shake):
2 x Nobilin Krill Oil Forte (EPA/DHA, phospholipids, choline and astaxanthin), Medicom
2 x Vitamin D3 + K2 (5,000 IU D3 + MK-7), Medicom
1 x Ubiquinol 100 mg, Evage Elevate
1x Vitamin-B-Complex, Medicom
1x Evage Endurance
1x Selenium (supports T4 to T3 conversion and the glutathione axis); Sunday
1 g Taurine, Sunday
25 mg L-ergothioneine (cytoprotective and mitochondrial-enriched), Evage Shield
1 tsp Ballaststoff Complex, Medicom
1 tsp Collagen Peptide, Medicom
Evening:
1x Nobilin Magnesium Complex, Medicom
1x Glycine (3 g) (improves deep sleep quality and feeds collagen synthesis (in synergy with my morning peptides) and glutathione. The mild core-temperature-lowering effect aids sleep onset. Pairs well with magnesium.), Sunday
Daily protocol:
Shared morning block (every day):
6:00: Wake up
Biofeedback: Garmin Venu 3S (HRV, sleep, Body Battery). This value determines which track I run today.
6:02 to 6:06: Gratitude breathing (4 minutes, parasympathetic activation).
6:30: Light protein: half a banana and a spoonful of Greek yoghurt (to reduce cortisol before training).
Track A: Strength/HIIT day (good HRV, good sleep).
Training (30 to 45 minutes): Strength or HIIT
Pre-workout coffee: optional for this track only. A small dose; on hard days, the performance advantage justifies the cortisol overlap.
Cold shower: I skip it on strength days. Post-lift cold can dampen strength/hypertrophy adaptation. On pure HIIT days, however, it's fine.
HRT cream: compounded (estradiol 0.5 / progesterone 100 / testosterone 3.5 mg).
Breakfast shake, protein-based:
30–40 g of high-quality protein powder, sufficient in leucine (40 g maximum on strength days), different Brands.
5 g Creavitalis creatine.
1 tsp Kollagen Peptide (connective tissue additive, not an anabolic source), Medicom.
1 tsp Ballaststoff Complex fibre.
A pinch of salt or Elektrolyt Aktiv (Medicom).
Walk for 30 minutes in daylight to synchronize my circadian rhythm.
Coffee: if I didn't take it before training, I have it now or after training.
Track B: Recovery/Easy Day (suppressed HRV, poor sleep or planned recovery).
Movement (30–40 minutes): yoga, mobility, light cycling or walking.
Cold shower: I take it here. There is no adaptation to protect, so the norepinephrine/alertness benefit is maximised.
Breakfast shake: as in Track A, with 25–30 g of protein (to protect lean mass).
Walk (30 min): daylight.
Coffee: I keep the 10:00 delay (there is no performance-related reason to override the cortisol/HRV logic).
Work & Midday (both tracks):
09:00: Start of work
10:30–11:00: Break. Coffee moment (natural slot on recovery days).
Short vagus reset: stretching or breathing.
Lunch: low-carb/high-protein or fasting.
14:00: Caffeine cutoff (fixed, regardless of my fast metabolism).
Midday movement: 15–30 minute walk or walking meditation.
Evening (both tracks):
Light yoga + 5 min 4-7-8 breathing
19:00: Early dinner: protein + steamed vegetables
Supplements: Nobilin Magnesium Complex; Glycine 3 g
Wind-down: acupressure mat (BackLaxx)
Infrared light: one 10–15 min session
Sauna: as often as possible (4x/week aligns with convincing cardiovascular/mortality data)
No screens 1 hour before sleep
22:00: Bed
Periodically:
Massage/emotional reset: monthly (for conscious downregulation, independent of the mechanism).
Ecstatic dance: every second month if possible.
Hormone panel: every 6–12 months (with testosterone: total/free T, SHBG and haematocrit).
Full labs: annually
