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
Morning reset
Sunlight first thing after waking. I usually sit on the terrace with coffee, take my supplements, and reflect on the day. Some mornings I write; other days I simply sit with my thoughts. The routine stays flexible. I begin eating around noon.
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)
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 train, run, or spend time in the sauna. Dry sauna at about 70 °C at least three times per week. Evenings also include time for community, relationships, and creative work.
Dinner
Dinner about four 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 runs between 10 and 20 km. Time outdoors is no-negotiable. Nature is part of the protocol.
Recovery and skin biology
Red light therapy three times per week. Monthly microneedling followed by a peptide-based creams, alternating with Nordic retinoids and formulas rich in Arctic berry extracts.
Sunlight first thing after waking. I usually sit on the terrace with coffee, take my supplements, and reflect on the day. Some mornings I write; other days I simply sit with my thoughts. The routine stays flexible. I begin eating around noon.
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)
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 train, run, or spend time in the sauna. Dry sauna at about 70 °C at least three times per week. Evenings also include time for community, relationships, and creative work.
Dinner
Dinner about four 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 runs between 10 and 20 km. Time outdoors is no-negotiable. Nature is part of the protocol.
Recovery and skin biology
Red light therapy three times per week. Monthly microneedling followed by a peptide-based creams, alternating with Nordic retinoids and formulas rich in Arctic berry extracts.
