Knowledge
Magazine
-
How to Build Lasting Longevity Habits as a Busy Parent
9 min read
-
What Chronic Stress Does to Your Body — and Why Your Standard Tests Won't Show It
11 min read
-
The First 1,000 Days: How Your Gut Microbiome Shapes Lifelong Health
7 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
By Category
By Goal
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
-
How to Build Lasting Longevity Habits as a Busy Parent
9 min read
-
What Chronic Stress Does to Your Body — and Why Your Standard Tests Won't Show It
11 min read
-
The First 1,000 Days: How Your Gut Microbiome Shapes Lifelong Health
7 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
Brands
- →Apps
- →At Home Tests & Kits
- →Events
- →Experts & Clinics
- →Foods & Beverages
- →Gadgets & Equipment
- →Gyms & Workouts
- →Supplements
- →Travel & Retreats
- →Wearables & Trackers
Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
Discover
Connect
Kamil Czujowski
Level 2
I started golf in September 2023 but soon realized it wasn’t enough to satisfy my drive for growth. Since summer 2024, I’ve focused on optimizing my health stack and exploring sports, routines, and the science behind sustainable performance. As a former Bot Developer turned Bot Defense Strategist and Performance Engineer, and Co-Founder of RUFF.GOLF, I value precision, performance, and continuous improvement in work and life.
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
• Wake up between 7:00 and 8:00 AM.
• Walk the dog for 30–60 minutes.
• Enjoy a coffee with oat milk (gluten-free, unsweetened, and vegan) while checking emails.
• About an hour later, have a creatine drink and take supplements.
Midday
• Lunch around noon, typically a meal prepped the evening before.
Afternoon
• A protein shake or Iso Clear drink in the afternoon.
• Take another 30–45-minute walk with the dog.
Evening
• Cook dinner, often using healthy recipes from Hello Fresh.
• After dinner, do a workout:
• Monday, Wednesday, Friday: Full-body training.
• Tuesday, Thursday, Saturday: Cardio sessions on Wahoo and Zwift.
• Finish with another shake and, occasionally, homemade protein ice cream as a dessert.
Night
• Spend some time working on the computer or watching a series, wearing a blue-light filter glasses.
• Head to bed around 11:00 PM.
Other Activities
• Weather permitting, fit in a round of golf.
• Saturdays are often reserved for golf training sessions around midday.
