At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Gadgets & Equipment
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My Routines
Routine:
• 6:30 AM Wake-Up: Start early and stay consistent.
• Hydration: 500 ml water with Himalayan salt.
• Morning Workout: 30–90 minutes.
• High-Protein-Fat Breakfast: Eggs with avocado or full-fat yogurt with berries, seeds, and pistachio/almond butter.
• Fresh Lunch: Home-cooked, daily.
• 30-Minute Walk: After lunch for digestion and activity.
• 10:30 PM Sleep: Prioritize recovery.
Workout & Recovery:
• 2x Strength Training: Full body to build muscle and strength.
• 1x Yoga/Mobility: Enhance recovery and flexibility.
• 2x Zone 2 Cardio: Boost endurance.
• 1× HIIT: Improve VO₂max with either 15 × 100 m sprints or the 4 × 4 min Norwegian Protocol.
• Sauna once per week (2 × 15 min at 82 °C).
Diet:
• Protein: 1,6g/kg body weight daily.
• IIFYM: Flexible, macro-conscious eating.
• Carb Cycling: Tailored to activity levels.
• Pescetarian & Organic: Plant-forward, occasionally fatty fish and nutrient-dense foods.
• 16:8 Fasting (2-3x weekly): Support metabolism.
• Daily Ferments: Kefir, yogurt, sauerkraut, feta.
• Seasonal, Regional, Fresh Cooking: Quality and sustainability.
• 6:30 AM Wake-Up: Start early and stay consistent.
• Hydration: 500 ml water with Himalayan salt.
• Morning Workout: 30–90 minutes.
• High-Protein-Fat Breakfast: Eggs with avocado or full-fat yogurt with berries, seeds, and pistachio/almond butter.
• Fresh Lunch: Home-cooked, daily.
• 30-Minute Walk: After lunch for digestion and activity.
• 10:30 PM Sleep: Prioritize recovery.
Workout & Recovery:
• 2x Strength Training: Full body to build muscle and strength.
• 1x Yoga/Mobility: Enhance recovery and flexibility.
• 2x Zone 2 Cardio: Boost endurance.
• 1× HIIT: Improve VO₂max with either 15 × 100 m sprints or the 4 × 4 min Norwegian Protocol.
• Sauna once per week (2 × 15 min at 82 °C).
Diet:
• Protein: 1,6g/kg body weight daily.
• IIFYM: Flexible, macro-conscious eating.
• Carb Cycling: Tailored to activity levels.
• Pescetarian & Organic: Plant-forward, occasionally fatty fish and nutrient-dense foods.
• 16:8 Fasting (2-3x weekly): Support metabolism.
• Daily Ferments: Kefir, yogurt, sauerkraut, feta.
• Seasonal, Regional, Fresh Cooking: Quality and sustainability.
