Supplements
My Routines
Morning (~7:30–8:30 AM)
+ Wake up, sun or bright-light exposure outside to support circadian rhythm
+ Recently added tongue scraping to my brushing routine and am never turning back!
+ Check Oura sleep stats. Turn airplane mode back on to reduce exposure to EMF, esp when I'm still breastfeeding my infant
+ Begin the day with Researched Nutritional's gluthathione under my tongue. Some days I add a scoop of ARMRA
+ Morning supplement stack with protein-rich breakfast (multivit from Needed, magtein, BodyBio's Phosphatidylcholine, HU58, SBI, sulphoraphane, creatine, zinc, Vitamin D drops)
+ I always add wild, organic berries and cinnamon powder in my breakfasts 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 - 10 mins after lunch)
Afternoon
+ I do not do snacks
+ Try to walk on under desk walker when I have meetings
+ Recently added 2 mins of quick weight lifts with squats in between meetings
+ Midday sun exposure for +15 mins
+ Continue hydration and kombucha (warmer months) or nettles / marshmallow root tea (cooler months)
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, digestive enzymes)
Night Routine (post-dinner)
+ Wear swanwick glasses to block blue light. Switch lights to amber or red lights only. Turn "night model" on phone or laptop
+ Skip screens 30 mins before bedtime, prepare a calm, dark sleep environment. Establish wind down routine with a book or journaling
+ Sometimes take cocoa calm with ashwagandha but only on weekends
+ Take before bedtime: magtein and 3 mg LDN. Occasionally Herbatonin (plant-based melatonin) or Lemon Balm tea if I need more sleep support
+ Consistent bed-time to support sleep quality and recovery (my wifi automatically shuts at 11pm and turns on at 7am)
+ When sleeping: put weighted mulberry 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
+ 2-3x/week sauna sessions if possible; alternate with cold showers
+ 2-3x/week strength training or rucking (min 12% of body weight)
+ Weekend more sun exposure outdoors & clean chicken coop for exposure to animals & nature (we have 11 chickens)
Bi-annually
+ Bloodwork w 120+ biomarkers
+ Gut health test via Tiny Health
+ Dexa scan 2x / year
+ Considering annual MRI scan
+ Wake up, sun or bright-light exposure outside to support circadian rhythm
+ Recently added tongue scraping to my brushing routine and am never turning back!
+ Check Oura sleep stats. Turn airplane mode back on to reduce exposure to EMF, esp when I'm still breastfeeding my infant
+ Begin the day with Researched Nutritional's gluthathione under my tongue. Some days I add a scoop of ARMRA
+ Morning supplement stack with protein-rich breakfast (multivit from Needed, magtein, BodyBio's Phosphatidylcholine, HU58, SBI, sulphoraphane, creatine, zinc, Vitamin D drops)
+ I always add wild, organic berries and cinnamon powder in my breakfasts 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 - 10 mins after lunch)
Afternoon
+ I do not do snacks
+ Try to walk on under desk walker when I have meetings
+ Recently added 2 mins of quick weight lifts with squats in between meetings
+ Midday sun exposure for +15 mins
+ Continue hydration and kombucha (warmer months) or nettles / marshmallow root tea (cooler months)
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, digestive enzymes)
Night Routine (post-dinner)
+ Wear swanwick glasses to block blue light. Switch lights to amber or red lights only. Turn "night model" on phone or laptop
+ Skip screens 30 mins before bedtime, prepare a calm, dark sleep environment. Establish wind down routine with a book or journaling
+ Sometimes take cocoa calm with ashwagandha but only on weekends
+ Take before bedtime: magtein and 3 mg LDN. Occasionally Herbatonin (plant-based melatonin) or Lemon Balm tea if I need more sleep support
+ Consistent bed-time to support sleep quality and recovery (my wifi automatically shuts at 11pm and turns on at 7am)
+ When sleeping: put weighted mulberry 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
+ 2-3x/week sauna sessions if possible; alternate with cold showers
+ 2-3x/week strength training or rucking (min 12% of body weight)
+ Weekend more sun exposure outdoors & clean chicken coop for exposure to animals & nature (we have 11 chickens)
Bi-annually
+ Bloodwork w 120+ biomarkers
+ Gut health test via Tiny Health
+ Dexa scan 2x / year
+ Considering annual MRI scan
