Supplements
My Routines
Morning (~7:30–8:30 AM)
+ Check Oura sleep stats. Turn airplane mode back on.
+ Wake up, sun or bright-light exposure to support circadian rhythm
+ Begin routine with ARMRA colostrum directly onto my tongue
+ Morning supplement stack with protein-rich breakfast (multivit from Needed, magtein, Phosphatidylcholine, HU58, SBI, sulphoraphane, creatine, collagen, Vitamin D drop). I always do wild, organic berries as well.
+ Filtered roasted coffee (sometimes cappuccino with raw milk) with gut health oil from Earthley
+ At the moment, I'm adding an anti-inflammatory drop and a liver support herbal drop from Earthley
Midday (Lunch-time)
+ Light, well-balanced meal (e.g., rice + grass-fed meat + cooked vegetables, plus ferments like kimchi)
+ Take lunchtime supplements with food (omega 3 or fatty 15, urolithin A, ProButyrate)
Afternoon
+ I do not do snacks
+ Try to walk on under desk walker when I have meetings
+ Midday sun exposure for +15 mins
+ Continue hydration and kombucha
Evening (Dinner, roughly 6–7 PM)
+ Nutrient-dense dinner (e.g., wild salmon or grass-fed meat with well-cooked vegetables and healthy fats)
+ Take dinner supplements (magnesium glycinate, magtein, omega-3)
+ Occasionally Herbatonin (plant-based melatonin)
Night Routine (post-dinner)
+ If needed, Herbatonin for sleep
+ Wear swanwick glasses to block blue light
+ Skip screens 30 mins before bedtime, prepare a calm, dark sleep environment
+ Sometimes take cocoa calm with ashwagandha
+ Consistent bed-time to support sleep quality and recovery (my wifi automatically shuts at 11pm and turns on at 7am)
+ When sleeping: put silk eye mask, silicone ear plugs, and some times mouth tape
Daily Routine
+ Grounding mat on bed and at desk (with rods to the ground outside)
+ Phone on airplane mode whenever it's on body
+ No devices in bedroom to reduce EMF exposure
+ Deep, slow breathwork when stressed or high pressure environment
Weekly Routine
+ 3x sauna sessions / week if possible alternative with cold showers
+ 3-4x/week Strength training or rucking (min 12% of body weight)
+ Weekend more sun exposure outdoors & clean chicken coop for exposure to animals & nature
Bi-annually
+ Bloodwork w 120+ biomarkers
+ Gut health test via Tiny Health
+ Dexa scan
+ Considering annual MRI scan
+ Check Oura sleep stats. Turn airplane mode back on.
+ Wake up, sun or bright-light exposure to support circadian rhythm
+ Begin routine with ARMRA colostrum directly onto my tongue
+ Morning supplement stack with protein-rich breakfast (multivit from Needed, magtein, Phosphatidylcholine, HU58, SBI, sulphoraphane, creatine, collagen, Vitamin D drop). I always do wild, organic berries as well.
+ Filtered roasted coffee (sometimes cappuccino with raw milk) with gut health oil from Earthley
+ At the moment, I'm adding an anti-inflammatory drop and a liver support herbal drop from Earthley
Midday (Lunch-time)
+ Light, well-balanced meal (e.g., rice + grass-fed meat + cooked vegetables, plus ferments like kimchi)
+ Take lunchtime supplements with food (omega 3 or fatty 15, urolithin A, ProButyrate)
Afternoon
+ I do not do snacks
+ Try to walk on under desk walker when I have meetings
+ Midday sun exposure for +15 mins
+ Continue hydration and kombucha
Evening (Dinner, roughly 6–7 PM)
+ Nutrient-dense dinner (e.g., wild salmon or grass-fed meat with well-cooked vegetables and healthy fats)
+ Take dinner supplements (magnesium glycinate, magtein, omega-3)
+ Occasionally Herbatonin (plant-based melatonin)
Night Routine (post-dinner)
+ If needed, Herbatonin for sleep
+ Wear swanwick glasses to block blue light
+ Skip screens 30 mins before bedtime, prepare a calm, dark sleep environment
+ Sometimes take cocoa calm with ashwagandha
+ Consistent bed-time to support sleep quality and recovery (my wifi automatically shuts at 11pm and turns on at 7am)
+ When sleeping: put silk eye mask, silicone ear plugs, and some times mouth tape
Daily Routine
+ Grounding mat on bed and at desk (with rods to the ground outside)
+ Phone on airplane mode whenever it's on body
+ No devices in bedroom to reduce EMF exposure
+ Deep, slow breathwork when stressed or high pressure environment
Weekly Routine
+ 3x sauna sessions / week if possible alternative with cold showers
+ 3-4x/week Strength training or rucking (min 12% of body weight)
+ Weekend more sun exposure outdoors & clean chicken coop for exposure to animals & nature
Bi-annually
+ Bloodwork w 120+ biomarkers
+ Gut health test via Tiny Health
+ Dexa scan
+ Considering annual MRI scan
