Knowledge
Magazine
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The Complete Guide to Testosterone Optimization — Part 2: Training and Sleep
9 min read
-
How to Build Lasting Longevity Habits as a Busy Parent
9 min read
-
What Chronic Stress Does to Your Body — and Why Your Standard Tests Won't Show It
11 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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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- →Look younger
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- →Increase cardio
- →Detect diseases
- →Recover faster
- →Relieve stress
Magazine
-
The Complete Guide to Testosterone Optimization — Part 2: Training and Sleep
9 min read
-
How to Build Lasting Longevity Habits as a Busy Parent
9 min read
-
What Chronic Stress Does to Your Body — and Why Your Standard Tests Won't Show It
11 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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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
Morning: Wake up at 6.45 am. Brush teeth. Floss. Do some squats jumps to wake up.
Read at least 10 pages in a non-fiction book. Practice new language (currently Spanish) for 20-30min.
Make a high protein and high fiber breakfast (Greek yogurt + kefir with raspberries, blueberries, home made high protein chia pudding, almonds etc..). Take creatine (9gram), vit D (3000 IU), and omega 3 forte (800mg EPA, 400 mg DHA).
Morning walk. Get some sun in my face, connect with my fiancee and go over the planning of the day.
Deepwork with coffee until lunch time.
Lunch time, again high protein, high fiber lunch. Only whole foods.
Deepwork again. Last coffee around +-2.30pm. Fruits when needed. Do some jumping squats in between sessions.
Diner, whole foods again. Veggies + meat/fish.
Strength training (currently training for maximal strength. High weight, low reps, low repetitions. Max 30min sessions to prevent neuromuscular fatigue.)
or
calisthenics (weighted pull ups, dips, push-ups, planks, leg raises, dead hangs etc. Slow movements, low repetitions. 5 seconds up, 5 seconds down).
Evening walk or yoga.
Winding down routine: no more screens after 8pm. No more food. No more work.
Brush teeth, floss. Read in bed. Sleep at 10.30pm. Ready for the next day.
Simple. Master the basics. Nothing fancy.
Read at least 10 pages in a non-fiction book. Practice new language (currently Spanish) for 20-30min.
Make a high protein and high fiber breakfast (Greek yogurt + kefir with raspberries, blueberries, home made high protein chia pudding, almonds etc..). Take creatine (9gram), vit D (3000 IU), and omega 3 forte (800mg EPA, 400 mg DHA).
Morning walk. Get some sun in my face, connect with my fiancee and go over the planning of the day.
Deepwork with coffee until lunch time.
Lunch time, again high protein, high fiber lunch. Only whole foods.
Deepwork again. Last coffee around +-2.30pm. Fruits when needed. Do some jumping squats in between sessions.
Diner, whole foods again. Veggies + meat/fish.
Strength training (currently training for maximal strength. High weight, low reps, low repetitions. Max 30min sessions to prevent neuromuscular fatigue.)
or
calisthenics (weighted pull ups, dips, push-ups, planks, leg raises, dead hangs etc. Slow movements, low repetitions. 5 seconds up, 5 seconds down).
Evening walk or yoga.
Winding down routine: no more screens after 8pm. No more food. No more work.
Brush teeth, floss. Read in bed. Sleep at 10.30pm. Ready for the next day.
Simple. Master the basics. Nothing fancy.
