Jonathan Apasu

Jonathan Apasu

Level 1

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Doctor, start-up founder, and advocate for holistic health. At Adon Health, I focus on advancing men’s health through innovative, evidence-based approaches to support longevity and performance. Health and sports are central to my life, from playing basketball at highest levels in the past, to practicing Brazilian Jiu-Jitsu and strength training. I combine medicine, entrepreneurship, and athletic values to inspire men to optimize their health.

My Routines

Morning
- 6:00 AM: Wake up, 10 minutes of breathwork (Wim Hof Method – 3 cycles), hydration with water, salt, and creatine
- 7:00–8:00 AM: Sports/Workout (3x per week), followed by cold shower
- 8:30 AM: First coffee of the day
- 10:00 AM: Protein-rich snack (40–50g protein)

Noon
- Lunch: Pretty standard meal with meat, vegetables, and some carbs
- 1:00 PM (latest): Last coffee of the day

Afternoon
- Protein rich snack (e.g., Skyr with some berries and nuts)

Evening
- 7:00–8:00 PM: Evening sports (3x per week)
- 8:00 PM dinner (pretty standard) + supplements (magnesium, zink, omega-3, ashwaganda, vitamin D, vitamin b, vitamin c)
- 11:00 PM: Bedtime, following the 3-2-1 rule (3 hours before bed: finish dinner, 2 hours before bed: no liquids, 1 hour before bed: avoidance of blue light (i.e., screens)