Johannes Claudio Bambas
Level 2
Executive Performance & Longevity - Medically Guided. Systematically Executed. I'm a medical doctor-in-training, Ironman & Hyrox athlete, and founder of DocBambas. I help entrepreneurs and executives who want to perform at a high level for decades - using medical diagnostics, biomarker data & practical lifestyle strategies built for full schedules and high standards. Host of "Beyond Limits - Performance X Medicine". Health is not a side project. It's the foundation everything else is built on.
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
My Health Routine
My routine is built around a few non-negotiables: movement, recovery, nutrient-dense food, circadian alignment, and consistency. I don't see health as something separate from performance — it's the operating system behind everything I do.
Morning
I wake up at 5:30 AM and get outside early to catch natural light — this is one of the simplest and most underrated tools for circadian regulation and energy throughout the day. Most mornings start with a one-hour workout, either strength training or a run. After training, breakfast is a smoothie bowl with fruit, greens, protein, and core supplements including creatine, magnesium, and vitamin D. Hydration — water and electrolytes — comes first.
Midday
Around midday, I often fit in a second session — Zone 2 cycling or a HYROX workout — followed by a meal built around sprouted oats, protein, and fruit. & selected supplements such as magnesium, calcium, iron, astaxanthin, vitamin C, arginine, iodine, selenium, zinc, vitamin B complex, methionine, taurine, omega-3, vitamin A, and beta-carotene. Work continues in the afternoon: deep work, client check-ins, content, and business development.
Afternoon
In the afternoon, I either fit in another training session — depending on the day, weights, Zone 2, or HYROX — or continue working. Besides structured training, I also try to keep general movement high throughout the day, whether that is walking, spending time outside, or simply avoiding long periods of sitting. I don't even use my chair, always work on my desk either standing or walking on the walking pad.
Evening
Dinner centers on whole foods: plenty of vegetables, plant-based proteins like tofu or tempeh, beans, quality carbohydrates such as sprouted rice, quinoa, buckwheat or potatoes, and healthy fats like avocado.
Evenings are deliberately low-stimulation — no bright lights, no phone in bed, sleep environment cool and dark.
But I have to admit: I usually continue working until I go to bed. Nevertheless my sleep is quite perfect.
Before Sleep I take Magnesiumbysglycinat and a Sleep Complex.
Sleep & Recovery
I aim for close to nine hours of sleep. It's the single highest-leverage variable for physical performance, mental clarity, and long-term health — and it's treated accordingly, not sacrificed for an extra hour of work.
Beyond sleep: sauna once a week, time outdoors, and keeping daily movement high outside of structured training. I use a Whoop Strap, Apple Watch and Garmin to check my data from time to time.
Principles I don't compromise on
- No alcohol, no junk food
- One to two training sessions daily
- Consistency over perfection — always
- Whole foods & recovery over quick fixes
As the founder of DocBambas, a high performance & longevity coaching practice for entrepreneurs and executives, I'm always working at the intersection of preventive medicine and performance. Therefore I see health not as optimization for its own sake — but as the foundation for sustainable output, resilience, and a long, high-quality life. And it's exactly what I help my clients build.
My routine is built around a few non-negotiables: movement, recovery, nutrient-dense food, circadian alignment, and consistency. I don't see health as something separate from performance — it's the operating system behind everything I do.
Morning
I wake up at 5:30 AM and get outside early to catch natural light — this is one of the simplest and most underrated tools for circadian regulation and energy throughout the day. Most mornings start with a one-hour workout, either strength training or a run. After training, breakfast is a smoothie bowl with fruit, greens, protein, and core supplements including creatine, magnesium, and vitamin D. Hydration — water and electrolytes — comes first.
Midday
Around midday, I often fit in a second session — Zone 2 cycling or a HYROX workout — followed by a meal built around sprouted oats, protein, and fruit. & selected supplements such as magnesium, calcium, iron, astaxanthin, vitamin C, arginine, iodine, selenium, zinc, vitamin B complex, methionine, taurine, omega-3, vitamin A, and beta-carotene. Work continues in the afternoon: deep work, client check-ins, content, and business development.
Afternoon
In the afternoon, I either fit in another training session — depending on the day, weights, Zone 2, or HYROX — or continue working. Besides structured training, I also try to keep general movement high throughout the day, whether that is walking, spending time outside, or simply avoiding long periods of sitting. I don't even use my chair, always work on my desk either standing or walking on the walking pad.
Evening
Dinner centers on whole foods: plenty of vegetables, plant-based proteins like tofu or tempeh, beans, quality carbohydrates such as sprouted rice, quinoa, buckwheat or potatoes, and healthy fats like avocado.
Evenings are deliberately low-stimulation — no bright lights, no phone in bed, sleep environment cool and dark.
But I have to admit: I usually continue working until I go to bed. Nevertheless my sleep is quite perfect.
Before Sleep I take Magnesiumbysglycinat and a Sleep Complex.
Sleep & Recovery
I aim for close to nine hours of sleep. It's the single highest-leverage variable for physical performance, mental clarity, and long-term health — and it's treated accordingly, not sacrificed for an extra hour of work.
Beyond sleep: sauna once a week, time outdoors, and keeping daily movement high outside of structured training. I use a Whoop Strap, Apple Watch and Garmin to check my data from time to time.
Principles I don't compromise on
- No alcohol, no junk food
- One to two training sessions daily
- Consistency over perfection — always
- Whole foods & recovery over quick fixes
As the founder of DocBambas, a high performance & longevity coaching practice for entrepreneurs and executives, I'm always working at the intersection of preventive medicine and performance. Therefore I see health not as optimization for its own sake — but as the foundation for sustainable output, resilience, and a long, high-quality life. And it's exactly what I help my clients build.
