Lisa Lysachenko
Level 1
I’m a physician for functional medicine and longevity. I help people stay strong, energetic and pain-free using labs, VNS/HRV analysis and individualized hormone therapy. Muscle is medicine, sleep is therapy, prevention beats treatment. I live what I prescribe – consistent, realistic, built for real life.
Supplements
My Routines
My Longevity Routine
Morning
- Wake up without snoozing – the first decision of the day sets the tone.
- 5–10 minutes of daylight exposure barefoot in the garden, or red light in wintertime.
- 400–600 ml water with a pinch of salt and lemon; coffee only after I’ve moved.
- Movement on training days: strength-focused session with compound lifts, progressive overload, and mobility.
- On non-training days: brisk walk, zone-2 cardio, yoga, or Pilates – ideally fasted.
- Protein-first breakfast (30–40 g): eggs, skyr, or a protein shake.
- Supplements guided by labs and symptoms, not by trends.
During the Day
- 8–10k steps as a non-negotiable baseline.
- Two protein-centered meals, minimal snacking.
- Blood sugar stability over calorie obsession.
- 90-minute focus blocks, no multitasking.
- Breath break before stressful calls: 5 slow exhales.
- Decisions based on data: quarterly lab testing, HRV and VNS analysis.
- Nervous system before performance.
Evening & Sleep
- Minimum 7–8 hours of sleep as a core therapy, not a luxury.
- No blue light 2 hours before bedtime; dim lights and analog routines.
- Magnesium taurate in the evening for relaxation and autonomic balance.
- Melatonin
- Progesterone in the second half of the cycle when indicated.
- Consistent sleep window over perfect evening rituals.
Weekly
- 3 strength sessions.
- 1 longer zone-2 cardio session.
- 1 VO₂max workout such as Norwegian intervals.
- Sauna or cold exposure 2-3x.
- 1 dedicated mobility session.
- Family time protected like a meeting.
- Sunday planning: meals, training, priorities.
Medical Longevity Layer
- Personalized hormone therapy starting in perimenopause when indicated.
- Quarterly laboratory monitoring to guide nutrition, supplements, and training.
- VNS/HRV assessment to individualize recovery and stress load.
- Targeted i.v. therapy when clinically reasonable, not as lifestyle entertainment.
- Prevention first, treatment second.
Philosophy
Longevity is not about living forever – it’s about staying capable, curious, and pain-free for as long as possible.
Muscle is medicine.
Sleep is the ultimate performance enhancer.
Consistency beats optimization.
I invest in prevention so disease never becomes my identity.
If a habit doesn’t fit real life, it won’t last.
Morning
- Wake up without snoozing – the first decision of the day sets the tone.
- 5–10 minutes of daylight exposure barefoot in the garden, or red light in wintertime.
- 400–600 ml water with a pinch of salt and lemon; coffee only after I’ve moved.
- Movement on training days: strength-focused session with compound lifts, progressive overload, and mobility.
- On non-training days: brisk walk, zone-2 cardio, yoga, or Pilates – ideally fasted.
- Protein-first breakfast (30–40 g): eggs, skyr, or a protein shake.
- Supplements guided by labs and symptoms, not by trends.
During the Day
- 8–10k steps as a non-negotiable baseline.
- Two protein-centered meals, minimal snacking.
- Blood sugar stability over calorie obsession.
- 90-minute focus blocks, no multitasking.
- Breath break before stressful calls: 5 slow exhales.
- Decisions based on data: quarterly lab testing, HRV and VNS analysis.
- Nervous system before performance.
Evening & Sleep
- Minimum 7–8 hours of sleep as a core therapy, not a luxury.
- No blue light 2 hours before bedtime; dim lights and analog routines.
- Magnesium taurate in the evening for relaxation and autonomic balance.
- Melatonin
- Progesterone in the second half of the cycle when indicated.
- Consistent sleep window over perfect evening rituals.
Weekly
- 3 strength sessions.
- 1 longer zone-2 cardio session.
- 1 VO₂max workout such as Norwegian intervals.
- Sauna or cold exposure 2-3x.
- 1 dedicated mobility session.
- Family time protected like a meeting.
- Sunday planning: meals, training, priorities.
Medical Longevity Layer
- Personalized hormone therapy starting in perimenopause when indicated.
- Quarterly laboratory monitoring to guide nutrition, supplements, and training.
- VNS/HRV assessment to individualize recovery and stress load.
- Targeted i.v. therapy when clinically reasonable, not as lifestyle entertainment.
- Prevention first, treatment second.
Philosophy
Longevity is not about living forever – it’s about staying capable, curious, and pain-free for as long as possible.
Muscle is medicine.
Sleep is the ultimate performance enhancer.
Consistency beats optimization.
I invest in prevention so disease never becomes my identity.
If a habit doesn’t fit real life, it won’t last.
