Knowledge
Magazine
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Dr Moritz Przybilla: A Cancer Biologist on What Really Matters for Long-Term Health
10 min read
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Before You Try Peptides: What a Clinical Researcher Wants You to Know First
10 min read
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Kayla Barnes-Lentz: The Woman Rewriting Female Longevity from the Inside Out
10 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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Knowledge
- →What is Longevity?
- →Improve diet
- →More focus
- →Look younger
- →Lose weight
- →Track biomarkers
- →Improve sleep
- →Build muscle
- →Increase cardio
- →Detect diseases
- →Recover faster
- →Relieve stress
Magazine
-
Dr Moritz Przybilla: A Cancer Biologist on What Really Matters for Long-Term Health
10 min read
-
Before You Try Peptides: What a Clinical Researcher Wants You to Know First
10 min read
-
Kayla Barnes-Lentz: The Woman Rewriting Female Longevity from the Inside Out
10 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
Ilhui Hernandez
Level 1
I am a biologist and chemical engineer working at the intersection of longevity science and sustainability. My work explores pharmaceutical active ingredients and bioactive compounds derived from natural ingredients that support human health. My journey began working with rural communities and expanded to laboratories across continents, leading to a central insight: human health is inseparable from the health of ecosystems.
Foods & Beverages
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
Sunlight first thing after waking. I usually sit on the terrace with coffee, take my supplements, reflect on the day ahead, meditate, write, or read something that sets me in a positive mindset; other days I simply sit with my thoughts. The routine stays flexible; I begin eating around noon.
Diet
Mostly Mediterranean and intuitive. The diet primarily consists of high-polyphenol foods, with legumes serving as a foundation and frequent consumption of sardines or wild-caught fish or grass-fed meats.
Ergonomics and work rhythm
I use a standing desk during most of the workday. I walk during breaks whenever possible. Hydration is constant, usually water with electrolytes. Small movement practices during the day help maintain circulation, including grip exercises and posture resets.
Afternoon reset
After work, I engage in training, running, hiking, or relaxing in the sauna. I do a dry sauna session three times per week at about 70°C. Evenings also include time for community, relationships, creative work, or, sometimes, if I need it, more deep work.
Dinner
Dinner about three hours before sleep. Based on my glucose tracking, I sometimes include a small snack with healthy fats in the evening since extended fasting at night does not seem optimal for my physiology.
Training framework
Inspired by Nordic endurance culture. The week includes VO2 max intervals, Zone 2 cardio, strength training, weight lifting, mobility, and injury prevention.
Weekends
Long-distance running, typically between 10 and 20 km. Time outdoors is non-negotiable. Nature exposure and sauna sessions are integral parts of the protocol.
Recovery and skin biology
Red light therapy three times per week. Monthly microneedling followed by peptide-based creams, alternating with Nordic retinoids and formulas rich in Arctic berry extracts.
Supplements:
The supplements I use are personalized to my physiology and needs, based on data from blood tests and genetic analysis.
Supplements:
Core metabolic compounds (longevity mix)
• Calcium Alpha-Ketoglutarate (Ca-AKG) (longevity mix)
• Creatine Monohydrate (longevity mix)
• Omega-3 (Nordic naturals)
• CoQ10 ( Thorne)
Amino acids
• Glycine (longevity mix)
• Taurine (longevity mix)
• L-Lysine (longevity mix)
• L-Theanine (longevity mix)
Antioxidants
• Reduced Glutathione (longevity mix)
• Vitamin C (Ascorbic Acid) (Naturewise)
Structural / skin support
• Sodium Hyaluronate (Hyaluronic Acid) (longevity mix)
• Collagen (Ancient and Brave)
Minerals
• Magnesium Citrate (longevity mix)
• Calcium (longevity mix)
