At Home Tests & Kits
Experts & Clinics
Foods & Beverages
Gadgets & Equipment
Supplements
My Routines
Daily Routine
• 6:30 AM Wake-Up: Maintain consistency
• Hydration: 500 ml water with Himalayan salt upon waking
• Morning Workout: 30–90 minutes
• High-Protein Breakfast: Eggs with avocado, or full-fat yogurt with berries, seeds, and nut butter
• Fresh Lunch: Home-cooked daily
• Post-Lunch Walk: 30 minutes for digestion and light activity
• 10:30 PM Sleep: Prioritize 8 hours for recovery
Weekly Training Split
• 2× Strength Training: Full-body sessions to build muscle and strength
• 2× Zone 2 Cardio: Low-intensity endurance work
• 1× HIIT Session: Either 15 × 100m sprints or 4 × 4min Norwegian Protocol for VO₂max
• 1× Yoga/Mobility: Flexibility and active recovery
• 1× Sauna: 2 × 15min at 82°C for cardiovascular and recovery benefits
Nutrition Principles
• Protein Target: 1.6g/kg body weight daily
• IIFYM Approach: Flexible, macro-conscious eating
• Carb Cycling: Adjust intake based on training intensity
• Pescetarian & Organic: Plant-forward with occasional fatty fish (salmon, mackerel, sardines)
• 16:8 Intermittent Fasting: 2–3× weekly to support metabolic health
• Daily Fermented Foods: Kefir, yogurt, sauerkraut, or feta for gut health
• Seasonal & Local: Prioritize fresh, regional ingredients
• 6:30 AM Wake-Up: Maintain consistency
• Hydration: 500 ml water with Himalayan salt upon waking
• Morning Workout: 30–90 minutes
• High-Protein Breakfast: Eggs with avocado, or full-fat yogurt with berries, seeds, and nut butter
• Fresh Lunch: Home-cooked daily
• Post-Lunch Walk: 30 minutes for digestion and light activity
• 10:30 PM Sleep: Prioritize 8 hours for recovery
Weekly Training Split
• 2× Strength Training: Full-body sessions to build muscle and strength
• 2× Zone 2 Cardio: Low-intensity endurance work
• 1× HIIT Session: Either 15 × 100m sprints or 4 × 4min Norwegian Protocol for VO₂max
• 1× Yoga/Mobility: Flexibility and active recovery
• 1× Sauna: 2 × 15min at 82°C for cardiovascular and recovery benefits
Nutrition Principles
• Protein Target: 1.6g/kg body weight daily
• IIFYM Approach: Flexible, macro-conscious eating
• Carb Cycling: Adjust intake based on training intensity
• Pescetarian & Organic: Plant-forward with occasional fatty fish (salmon, mackerel, sardines)
• 16:8 Intermittent Fasting: 2–3× weekly to support metabolic health
• Daily Fermented Foods: Kefir, yogurt, sauerkraut, or feta for gut health
• Seasonal & Local: Prioritize fresh, regional ingredients
