At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Gadgets & Equipment
Gyms & Workouts
Supplements
Wearables & Trackers
My Routines
Routine
• Wake-Up: Natural rise after ~6.5 h sleep
• Hydration: Water with sea salt + lemon
• Morning Light: Sun exposure or light therapy
• Coffee Ritual: Bulletproof Coffee (butter + MCT oil)
• Work Start: Phone on airplane mode, deep work focus
• Movement Breaks: Walking or light activity during day
• Air Quality: Filters and oxygen optimization at home
• Evening Light: Red light and blue-blocking glasses
• Bedtime: Consistent schedule, smart mattress cooling
Workout
• Strength: Weekly focus cycles
• HIIT: Alternating with strength weeks
• Tech Training: Upgrade Labs sessions (20 min high-intensity)
• Daily Activity: Walks, light movement integrated
Diet
• Breakfast: Bulletproof Coffee as fast substitute
• Meals: Vegetables, grass-fed meat, healthy fats
• Diet Style: Low-carb, high-fat, intermittent fasting
• Exclusions: Processed food, sugar, junk, refined oils
Mindset & Resilience
• Longevity Goal: Goal to live to 180 years
• Biohacking Approach: Continuous testing and refinement of routines
• Resilience: Focus on energy, productivity, and quality of life
Tracking & Diagnostics
• Sleep Tracking: Smart mattress, temperature regulation
• Biomarkers: Regular self-experiments with diet/training impact
• Tech Use: Wearables, Upgrade Labs for body data
• Feedback Loop: Routine adjusted by measured outcomes
• Wake-Up: Natural rise after ~6.5 h sleep
• Hydration: Water with sea salt + lemon
• Morning Light: Sun exposure or light therapy
• Coffee Ritual: Bulletproof Coffee (butter + MCT oil)
• Work Start: Phone on airplane mode, deep work focus
• Movement Breaks: Walking or light activity during day
• Air Quality: Filters and oxygen optimization at home
• Evening Light: Red light and blue-blocking glasses
• Bedtime: Consistent schedule, smart mattress cooling
Workout
• Strength: Weekly focus cycles
• HIIT: Alternating with strength weeks
• Tech Training: Upgrade Labs sessions (20 min high-intensity)
• Daily Activity: Walks, light movement integrated
Diet
• Breakfast: Bulletproof Coffee as fast substitute
• Meals: Vegetables, grass-fed meat, healthy fats
• Diet Style: Low-carb, high-fat, intermittent fasting
• Exclusions: Processed food, sugar, junk, refined oils
Mindset & Resilience
• Longevity Goal: Goal to live to 180 years
• Biohacking Approach: Continuous testing and refinement of routines
• Resilience: Focus on energy, productivity, and quality of life
Tracking & Diagnostics
• Sleep Tracking: Smart mattress, temperature regulation
• Biomarkers: Regular self-experiments with diet/training impact
• Tech Use: Wearables, Upgrade Labs for body data
• Feedback Loop: Routine adjusted by measured outcomes
