Marco Kerhsenfischer
Level 1
Head of Health & Performance Coaching @ Accelerate Health; Psychologist (M.Sc.), systemic Counsellor (DGSF), systemic Stressmanagementtrainer (SG/DGSF), Integrative Couple Therapist (IIP), HRV Coach (HMI), 48h-HRV Screening & Interpretation (mesana)
Wearables & Trackers
My Routines
I do not need strict routines to feel safe or regulated. Overly rigid structures over longer periods of time tend to limit my health and well-being rather than support them.
Instead, I model my approach after nature and adapt as flexibly as possible to the conditions of each day. My routines vary depending on my sleep quality, recovery (e.g. HRV, HR), seasonal influences and what I am able/willing to do on a given day. The overarching goal is to have pro sleep quality and keep my key physiological markers within healthy, stable ranges.
At the moment, my morning routine looks as follows:
Right after waking up around 7:00 a.m., I get daylight exposure and do 10 minutes of coherence breathing. I then do oil pulling with coconut oil, followed by 5 minutes of lymphatic flow exercises. After that, I do a cold plunge at 3°C for 2 to 5 minutes combined with breathing exercises. I then continue with 10 to 20 minutes of red light therapy, after which I apply copper peptide tallow, and do some reading. After that, I have breakfast and start my workday.
Between work blocks, I integrate short sessions of coherence breathing and use the Shakti mat. At the end of the workday, I follow my closure strategy, do stretching and breathing techniques to finish the day for me and my nervous system.
Other routines:
For strength training days (2-4x a week), my routine usually looks like this: a cold plunge in the morning for around five minutes at 0–3°C, combined with heart–brain coherence breathing. This is followed by approximately ten minutes of red light therapy. I then complete a strength workout, most often using the Freeletics app (Hybrid Journey). After training, I use an infrared cabin and usually combined with another session of red light therapy with different settings. The total time investment is around 90 minutes.
My cardio training is mostly limited to padel tennis (1-3x a week), which I consider one of the most effective sports for improving VO₂max. After playing, I typically do one sauna session with redlight followed by one cold plunge. When I play padel three times per week and combine it with sauna sessions, my VO₂max stabilizes at around 60-65. If I only play once per week, it drops noticeably and typically settles in the range of 50 to 55.
This difference clearly shows how strongly training frequency and recovery practices influence aerobic capacity, even when the type of activity itself remains the same. In winter, my focus shifts a bit to snowboarding.
On rest days, I focus on recovery workouts (1-3x a week). These consist of contrast therapy with multiple rounds of sauna, cold exposure, and red light therapy. In addition, I use tools such as the Reboots ONE system, specialized Blackrolls, Shaktimat + NSDR, Mobility Apps like SkillYoga and Pliability and other recovery devices to support physical regeneration as effectively as possible.
In addition, I pay close attention to my daily baseline behaviors. I aim for roughly 15,000 steps per day, either through walking or by using a desk treadmill. I prioritize sufficient daylight exposure during the day and consciously avoid junk light in the evening by using circadian lighting and blue-light blocking glasses.
Equally important to me are high-quality social interactions and spending time with people who feel supportive and grounding. I usually cook fresh meals two to three times per day, ensure adequate protein intake, and supplement with approximately 10 grams of creatine monohydrate (Creapure) as a consistent foundation.
I regularly drink Japanese green tea as well as pu erh, oolong, and other traditional varieties. I use short tea rituals throughout the day as structured pauses that support alertness, digestion, and autonomic regulation without overstimulation.
Beyond that, I work in clearly defined supplement phases depending on my current focus. These may include periods aimed at detoxification, digestive support, inflammation recovery, performance optimization, or muscular and fascial support. I rarely take the same supplement stack every day all year. Instead, I adjust both my nutrition and supplementation dynamically to match my current needs and load.
I also allow myself the occasional cheat day, where all routines are intentionally set aside. These days are e.g. about being on the couch, watching TV, eating sweets, and simply relaxing without structure or performance goals.
Instead, I model my approach after nature and adapt as flexibly as possible to the conditions of each day. My routines vary depending on my sleep quality, recovery (e.g. HRV, HR), seasonal influences and what I am able/willing to do on a given day. The overarching goal is to have pro sleep quality and keep my key physiological markers within healthy, stable ranges.
At the moment, my morning routine looks as follows:
Right after waking up around 7:00 a.m., I get daylight exposure and do 10 minutes of coherence breathing. I then do oil pulling with coconut oil, followed by 5 minutes of lymphatic flow exercises. After that, I do a cold plunge at 3°C for 2 to 5 minutes combined with breathing exercises. I then continue with 10 to 20 minutes of red light therapy, after which I apply copper peptide tallow, and do some reading. After that, I have breakfast and start my workday.
Between work blocks, I integrate short sessions of coherence breathing and use the Shakti mat. At the end of the workday, I follow my closure strategy, do stretching and breathing techniques to finish the day for me and my nervous system.
Other routines:
For strength training days (2-4x a week), my routine usually looks like this: a cold plunge in the morning for around five minutes at 0–3°C, combined with heart–brain coherence breathing. This is followed by approximately ten minutes of red light therapy. I then complete a strength workout, most often using the Freeletics app (Hybrid Journey). After training, I use an infrared cabin and usually combined with another session of red light therapy with different settings. The total time investment is around 90 minutes.
My cardio training is mostly limited to padel tennis (1-3x a week), which I consider one of the most effective sports for improving VO₂max. After playing, I typically do one sauna session with redlight followed by one cold plunge. When I play padel three times per week and combine it with sauna sessions, my VO₂max stabilizes at around 60-65. If I only play once per week, it drops noticeably and typically settles in the range of 50 to 55.
This difference clearly shows how strongly training frequency and recovery practices influence aerobic capacity, even when the type of activity itself remains the same. In winter, my focus shifts a bit to snowboarding.
On rest days, I focus on recovery workouts (1-3x a week). These consist of contrast therapy with multiple rounds of sauna, cold exposure, and red light therapy. In addition, I use tools such as the Reboots ONE system, specialized Blackrolls, Shaktimat + NSDR, Mobility Apps like SkillYoga and Pliability and other recovery devices to support physical regeneration as effectively as possible.
In addition, I pay close attention to my daily baseline behaviors. I aim for roughly 15,000 steps per day, either through walking or by using a desk treadmill. I prioritize sufficient daylight exposure during the day and consciously avoid junk light in the evening by using circadian lighting and blue-light blocking glasses.
Equally important to me are high-quality social interactions and spending time with people who feel supportive and grounding. I usually cook fresh meals two to three times per day, ensure adequate protein intake, and supplement with approximately 10 grams of creatine monohydrate (Creapure) as a consistent foundation.
I regularly drink Japanese green tea as well as pu erh, oolong, and other traditional varieties. I use short tea rituals throughout the day as structured pauses that support alertness, digestion, and autonomic regulation without overstimulation.
Beyond that, I work in clearly defined supplement phases depending on my current focus. These may include periods aimed at detoxification, digestive support, inflammation recovery, performance optimization, or muscular and fascial support. I rarely take the same supplement stack every day all year. Instead, I adjust both my nutrition and supplementation dynamically to match my current needs and load.
I also allow myself the occasional cheat day, where all routines are intentionally set aside. These days are e.g. about being on the couch, watching TV, eating sweets, and simply relaxing without structure or performance goals.
