Heiko Bartlog
Level 2
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)
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Early Morning:
20 min Luminette
Morning Readiness Check w/ Elite HRV and Whoop 4.0
Weighing w/ Withings Body Cardio
Hydrate w/ electrolytes
Supps A: Multi Vitamin B, Zinc Picolinate, Probiotics
Wim Hof Breathing occasionally
Methylene Blue occasionally
Coffee with Macadamia Oil (source of palmitoleic acid) or Collagen
Workout (alternately: HIIT, zone 2 running, strength, functional)
Pre-Workout Supps C: Beetroot, TMG Betaine, Rhodiola Rosea
Post-Workout: Shake w/ Whey Isolate, Blueberries, Psyllium Husk, Taurine, Creatine, Citrulline/Arginine, Soy Lecithin
2 min cold shower
Hydrate: Magnesium Citrate/Malate + Vitamin C + ACV
Supps B: Zinc Bisglycinate + Agmatine + Taurine + Nattokinase
+ L-Theanine on days with mental stress
Supps D: Zinc Picolinate, Boron, Iodine, Chrome, Molybdenum
Lunch = Breakfast ;)
Kefir and/or Sauerkraut
Supps E: Omega 3, CoQ10, Vitamin K2, Vitamin D3, Black Garlic, Berberine, Olive Leaf Extract, Lion's Mane, Gingko Biloba, Astaxanthine
Hydrate: hibiscus flower & yerba mate tea (cold brew)
Coffee with EVOO or Collagen
10-20 min NSDR or Coherent Breathing + TENS for Vagus Nerve stimulation
Supps F: NAC, EGCG, R-ALA
Supps G: Copper, Selenium, Manganese
Dinner:
Kefir and/or Sauerkraut
Supps H: Magnesium Bisglycinate, Lithium, Omega 3, CoQ10, Vitamin E, Vitamin A, Aged Garlic Extract, Berberine, Olive Leaf Extract, Curcumin, Quercetin, CDP Cholin, MAP
Late Evening:
Hydrate: ACV + Glycine
Supps I: Vitamin C, Vitamin B3 (Niacin) or Statin, Saffron
+ Ashwaganda on/before days with mental stress
***
3× Sauna every sunday
Icebath 5 min, every 1-2 weeks in summer
20 min Luminette
Morning Readiness Check w/ Elite HRV and Whoop 4.0
Weighing w/ Withings Body Cardio
Hydrate w/ electrolytes
Supps A: Multi Vitamin B, Zinc Picolinate, Probiotics
Wim Hof Breathing occasionally
Methylene Blue occasionally
Coffee with Macadamia Oil (source of palmitoleic acid) or Collagen
Workout (alternately: HIIT, zone 2 running, strength, functional)
Pre-Workout Supps C: Beetroot, TMG Betaine, Rhodiola Rosea
Post-Workout: Shake w/ Whey Isolate, Blueberries, Psyllium Husk, Taurine, Creatine, Citrulline/Arginine, Soy Lecithin
2 min cold shower
Hydrate: Magnesium Citrate/Malate + Vitamin C + ACV
Supps B: Zinc Bisglycinate + Agmatine + Taurine + Nattokinase
+ L-Theanine on days with mental stress
Supps D: Zinc Picolinate, Boron, Iodine, Chrome, Molybdenum
Lunch = Breakfast ;)
Kefir and/or Sauerkraut
Supps E: Omega 3, CoQ10, Vitamin K2, Vitamin D3, Black Garlic, Berberine, Olive Leaf Extract, Lion's Mane, Gingko Biloba, Astaxanthine
Hydrate: hibiscus flower & yerba mate tea (cold brew)
Coffee with EVOO or Collagen
10-20 min NSDR or Coherent Breathing + TENS for Vagus Nerve stimulation
Supps F: NAC, EGCG, R-ALA
Supps G: Copper, Selenium, Manganese
Dinner:
Kefir and/or Sauerkraut
Supps H: Magnesium Bisglycinate, Lithium, Omega 3, CoQ10, Vitamin E, Vitamin A, Aged Garlic Extract, Berberine, Olive Leaf Extract, Curcumin, Quercetin, CDP Cholin, MAP
Late Evening:
Hydrate: ACV + Glycine
Supps I: Vitamin C, Vitamin B3 (Niacin) or Statin, Saffron
+ Ashwaganda on/before days with mental stress
***
3× Sauna every sunday
Icebath 5 min, every 1-2 weeks in summer
