Floris Roltsch

Floris Roltsch

Level 1

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Data Scientist • Co-founder LONGEVITAL • I want to maintain optimal health and performance until 60 years old and stay free from chronic disease until 90 or longer. • Built LONGEVITAL to help me and others get there by combining biomarkers & BioAge with daily feedback through effortless lifestyle tracking.

Experts & Clinics

Avi Medical

Avi Medical

Avi Medical

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Customer

Wearables & Trackers

Fitbit Inspire 3

Fitbit

Fitbit Inspire 3

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Customer
Ring 3

Oura

Ring 3

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H10

Polar

H10

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My Routines

Baselining:
- Measuring 60-70 blood biomarkers every 6 months
- Measuring 20-30 physiological markers every 3 months

Lifestyle interventions:

Activity:
- 3-4x strength training (current focus as my FFMI and strength could be improved)
- 1-2x Zone 2 run 40-60min
- 1x High intensity run (e.g. Norwegian protocol or 200m sprints)
- 1x HIIT
- 5-10 min stretching every evening

Diet:
- getting the daily dozen every day
- fatty fish 2x/week to increase my omega3-index
- minimizing processed foods, especially refined sugar
- high quality meats, eggs and dairy products in moderation

Recovery:
- maintaining stable bedtimes, within a 30-min window
- following 10-3-2-1 rule for good sleep
- cold room

Supplements:
- only in case of sustained functional deficiencies that I can’t otherwise fix (like the “steak or lobster” analogy of Dr. Attia here), currently:
— Vitamin D
— Methyl B12 + folate