Heiko Bartlog
Level 3
Mentor for Vitality with special expertise in Essential Micronutrients: Measure – Plan – Optimize – repeat! With years of experience as a Project Management Consultant, Coach for Leadership and Agility, Facilitator for Co-Creation and Effectuation Expert. https://vital.bartlog.de/ (beta)
At Home Tests & Kits
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Early Morning:
20 min Luminette
while Oilpulling
while Breathwork (4-8 or other calming techniques)
Weighing w/ Withings Body Cardio
skipped: Morning Readiness Check w/ Elite HRV and Whoop 4.0
Hydrate w/ electrolytes
Supps: Zinc, Selenium, MAPs
A bowl of Skyr/Magerquark with flexseed oil, fiber (a specific mix of beta-glucan, gum arabic, pectin, resistant dextrin (RS4) and psyllium husk) and Lecithine (for Choline).
Low caffeine Coffee with MCT Oil, ceylon cinnamon and/ or collagen
Workout (alternately: HIIT, zone 2 running, strength, functional)
- Pre-Workout: Oxystorm, TMG Betaine, HMB, Rhodiola Rosea, Citrulline/Arginine
- Post-Workout: Skyr or shake w/ Whey Isolate, Blueberries, Soy Lecithin
Occasionally 2 min of cold shower
During the morning:
- Water with Magnesium (Mix of Citrate and Malate), Citrulline/Arginine, Taurine, Creatine, Agmatine
- Supps: Vitamin B complex, L-Tyrosin, L-Theanine
+ L-Theanine on days with mental stress
When I need extra activation: Wim Hof Breathing
Occasionally: Methylene Blue, Mucuna Pruriens
Lunch
Add some Kefir and/or Sauerkraut
Supps: Omega 3, CoQ10, Vitamin K2, Vitamin D3, Black Garlic, Olive Leaf Extract, Astaxanthin, Carotinoide/Vitamin A, Vitamin E complex, Alpha-GPC, Uridine, Iodine, Copper, DHEA
Hydrate: green tea, hibiscus flower & yerba mate tea (cold brew) or kombucha (zero sugar)
Coffee with EVOO and/or Collagen
10-20 min NSDR + Red Light Therapy (NIR)
Afternoon supps: Vitamin C, NAC, EGCG, R-ALA (alternating)
Dinner:
Add some Kefir and/or Sauerkraut
Supps: Omega 3, CoQ10, Vitamin K2, Aged Garlic Extract, Manganese, Molybdenum, Boron, Zinc, Curcuma, Bergamot
Occasionally: Fisetine (2 days a month) and Quercetin (during allergy season)
Meds: Ezetimib
Before bed:
Hydrate: Water with ACV, Taurine, Inositol and Glycine
Supps: Magnesium Bisglycinate, Lithium, Saffron, Nattokinase, Berberine, Zinc
Occasionally: Apigenin, Ashwaganda
***
3× Sauna every sunday
Icebath 5 min, every 1-2 weeks in summer
20 min Luminette
while Oilpulling
while Breathwork (4-8 or other calming techniques)
Weighing w/ Withings Body Cardio
skipped: Morning Readiness Check w/ Elite HRV and Whoop 4.0
Hydrate w/ electrolytes
Supps: Zinc, Selenium, MAPs
A bowl of Skyr/Magerquark with flexseed oil, fiber (a specific mix of beta-glucan, gum arabic, pectin, resistant dextrin (RS4) and psyllium husk) and Lecithine (for Choline).
Low caffeine Coffee with MCT Oil, ceylon cinnamon and/ or collagen
Workout (alternately: HIIT, zone 2 running, strength, functional)
- Pre-Workout: Oxystorm, TMG Betaine, HMB, Rhodiola Rosea, Citrulline/Arginine
- Post-Workout: Skyr or shake w/ Whey Isolate, Blueberries, Soy Lecithin
Occasionally 2 min of cold shower
During the morning:
- Water with Magnesium (Mix of Citrate and Malate), Citrulline/Arginine, Taurine, Creatine, Agmatine
- Supps: Vitamin B complex, L-Tyrosin, L-Theanine
+ L-Theanine on days with mental stress
When I need extra activation: Wim Hof Breathing
Occasionally: Methylene Blue, Mucuna Pruriens
Lunch
Add some Kefir and/or Sauerkraut
Supps: Omega 3, CoQ10, Vitamin K2, Vitamin D3, Black Garlic, Olive Leaf Extract, Astaxanthin, Carotinoide/Vitamin A, Vitamin E complex, Alpha-GPC, Uridine, Iodine, Copper, DHEA
Hydrate: green tea, hibiscus flower & yerba mate tea (cold brew) or kombucha (zero sugar)
Coffee with EVOO and/or Collagen
10-20 min NSDR + Red Light Therapy (NIR)
Afternoon supps: Vitamin C, NAC, EGCG, R-ALA (alternating)
Dinner:
Add some Kefir and/or Sauerkraut
Supps: Omega 3, CoQ10, Vitamin K2, Aged Garlic Extract, Manganese, Molybdenum, Boron, Zinc, Curcuma, Bergamot
Occasionally: Fisetine (2 days a month) and Quercetin (during allergy season)
Meds: Ezetimib
Before bed:
Hydrate: Water with ACV, Taurine, Inositol and Glycine
Supps: Magnesium Bisglycinate, Lithium, Saffron, Nattokinase, Berberine, Zinc
Occasionally: Apigenin, Ashwaganda
***
3× Sauna every sunday
Icebath 5 min, every 1-2 weeks in summer
