Marek Piotrowski
Level 0
I'm creating a movie & series "Live Beyond" based on my 1 year Quest for Longevity Around the World with my Son. We interviewed over 100 top scientists, doctors, entrepreneurs and biohackers - to learn from them and share. We visited the Blue Zones where people live the longest and we explore the most beautiful nature and cultures. *** more about the Quest here: www.livebeyond.world ***
At Home Tests & Kits
My Routines
I'll start with the books - I highly recommend to everyone:
1. "Monk who sold his ferrari" - by Robin Sharma
- best to set your mindset right. And the mindset and "heartset" - it's the basis of everything. I read this book every time I need positive guidance in my life. Always learning something new.
2. "Stealing Fire" - Jamie Wheal and Steven Kotler
- the best bible for inducing flow in your life.
3. "Outlive" by Peter Attia
- good for the awareness of the basics and diagnostics.
4. "Atomic Habits" by James Clear
- because it's not just about the knowledge - it's about implementation.
Hopefully here soon - I'll be able to recommend you my book "Live Beyond. Win your longevity game - get a longer, healthier and more fulfilling life" :)
***
Morning:
- supplements: Mg, Omega3, VitD, Cq10, VitC, Nanokinase (for your heart & bloodflow), turmeric, Creatine
- and healthy breakfast with proteins, nuts, and carbs from a real fruit :)
- gym is life :) 40 min + warmup
- walk in the sun (if possible :)
Doesn't matter when:
- sauna (4-5x a week for 20min)
- cold plunge 1-2 a week - on a rest day (not after gym)
- fun / flow sports 2x a week
- walk after lunch & dinner (20-30 min) with favorite podcasts
- journaling every day
- "oneskin" creams with peptides for the health of your skin
Evening:
- starting winding down at 10pm with my sleep ritual.
- airplane mode
- box breathing + 5/10 min meditation
Extras:
- Mounjaro 2,5ml pen - 2x a year (for your brains, heart, calorie restriction + stimulated autophagy, and strengthening your healthy habits) - with increased protein intake and at least 5x a week strength training
- CGM by veri.co - 1x a year - to lear more about yourself
- thorough bloodwork - 2x a year - we need to know our dashboard
- thorough diagnostics (full MRI, dexa, ct, full bloodwork, usg, strength, vo2max etc.) & consultation at a longevity clinic - 1x a year
1. "Monk who sold his ferrari" - by Robin Sharma
- best to set your mindset right. And the mindset and "heartset" - it's the basis of everything. I read this book every time I need positive guidance in my life. Always learning something new.
2. "Stealing Fire" - Jamie Wheal and Steven Kotler
- the best bible for inducing flow in your life.
3. "Outlive" by Peter Attia
- good for the awareness of the basics and diagnostics.
4. "Atomic Habits" by James Clear
- because it's not just about the knowledge - it's about implementation.
Hopefully here soon - I'll be able to recommend you my book "Live Beyond. Win your longevity game - get a longer, healthier and more fulfilling life" :)
***
Morning:
- supplements: Mg, Omega3, VitD, Cq10, VitC, Nanokinase (for your heart & bloodflow), turmeric, Creatine
- and healthy breakfast with proteins, nuts, and carbs from a real fruit :)
- gym is life :) 40 min + warmup
- walk in the sun (if possible :)
Doesn't matter when:
- sauna (4-5x a week for 20min)
- cold plunge 1-2 a week - on a rest day (not after gym)
- fun / flow sports 2x a week
- walk after lunch & dinner (20-30 min) with favorite podcasts
- journaling every day
- "oneskin" creams with peptides for the health of your skin
Evening:
- starting winding down at 10pm with my sleep ritual.
- airplane mode
- box breathing + 5/10 min meditation
Extras:
- Mounjaro 2,5ml pen - 2x a year (for your brains, heart, calorie restriction + stimulated autophagy, and strengthening your healthy habits) - with increased protein intake and at least 5x a week strength training
- CGM by veri.co - 1x a year - to lear more about yourself
- thorough bloodwork - 2x a year - we need to know our dashboard
- thorough diagnostics (full MRI, dexa, ct, full bloodwork, usg, strength, vo2max etc.) & consultation at a longevity clinic - 1x a year
