Knowledge
Magazine
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How to Build Lasting Longevity Habits as a Busy Parent
9 min read
-
What Chronic Stress Does to Your Body — and Why Your Standard Tests Won't Show It
11 min read
-
The First 1,000 Days: How Your Gut Microbiome Shapes Lifelong Health
7 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
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Knowledge
- →What is Longevity?
- →Improve diet
- →More focus
- →Look younger
- →Lose weight
- →Track biomarkers
- →Improve sleep
- →Build muscle
- →Increase cardio
- →Detect diseases
- →Recover faster
- →Relieve stress
Magazine
-
How to Build Lasting Longevity Habits as a Busy Parent
9 min read
-
What Chronic Stress Does to Your Body — and Why Your Standard Tests Won't Show It
11 min read
-
The First 1,000 Days: How Your Gut Microbiome Shapes Lifelong Health
7 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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Tools
- →The 30s Longevity Guide for Women
- →Postpartum Recovery Guide
- →Perimenopause Longevity Guide
- →Dopamine Reset Guide
- →Pregnancy Longevity Guide
- →Peptide Guide
- →Home Detox Guide
- →Slow Aging Guide
- →Pro Supplement Guide
- →Safe Supplement Guide
- →Bio Age Calculator
- →Blood Testing Guide
- →Deep Sleep Guide
- →Pro Longevity Dashboard
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My Routines
## Physical Fitness
- **Morning Mobility**: 20-30 minutes of strong yoga.
- **Strength Training**: 2 days a week, alternating between upper body, lower body. Mostly bodyweight, calisthenics oriented
- **Cardio**: 3 sessions, 1/ 75-120 min Zone 2 training (running, biking, swimming), 2/ 35 min @ 75-85% max HR, 3/ sprint intervals for VO2 Max (preferably 4*4)
- **+7500 steps daily**
- **Recovery**: Contrast showers, sauna and foam rolling post-workout.
## Nutrition & Supplements
- **Intermittent Fasting**: 16-18 hours. Last meal around 4 pm
- **Diet**: 5/7 days, plant-based meals focusing on legumes, cruciferous vegetables, and omega-3-rich seeds, tofu. 2/7 days I add lean chicken & fish or eggs
- **Hydration**: 1 black coffee in the morning. lots of tea, some water.
- **Supplements**: currently ±30 supplements, trying to reduce to essentials. Find full stack here -> https://linktr.ee/f_o_y
## Sleep Optimization
- **Wind-Down Routine**: 60 minutes before bed with dimmed lights and no screens. Before that bluelight blockers. Use Pulstto for 10 min or meditate if stressful day
- **Sleep Schedule**: Bedtime at 9:30 PM, wake-up at 5:30 AM.
- **Temperature Control**: Bedroom at 18°C (64°F).
- Best help for sleep is not eating in the evening for me.
## Mental Health & Mindfulness
- **Healthy Thinking**: learned how to think healthily through REBT.
- **Meditation**: meditate 20-45 min. daily, preferable in the mornings + visit 1-2 meditation retreats a year (8-10 days)
Meditation & healthy thinking combined are IMHO the most powerful thing for maximizing healthspan. Mind matters most.
## Tracking & Iteration
- **Biometric Monitoring**: Daily tracking of heart rate, HRV, and glucose levels.
- **Quarterly Blood Panels**: To refine supplements and diet.
- **Annual Experiments**: Testing new interventions and documenting results.
- **Morning Mobility**: 20-30 minutes of strong yoga.
- **Strength Training**: 2 days a week, alternating between upper body, lower body. Mostly bodyweight, calisthenics oriented
- **Cardio**: 3 sessions, 1/ 75-120 min Zone 2 training (running, biking, swimming), 2/ 35 min @ 75-85% max HR, 3/ sprint intervals for VO2 Max (preferably 4*4)
- **+7500 steps daily**
- **Recovery**: Contrast showers, sauna and foam rolling post-workout.
## Nutrition & Supplements
- **Intermittent Fasting**: 16-18 hours. Last meal around 4 pm
- **Diet**: 5/7 days, plant-based meals focusing on legumes, cruciferous vegetables, and omega-3-rich seeds, tofu. 2/7 days I add lean chicken & fish or eggs
- **Hydration**: 1 black coffee in the morning. lots of tea, some water.
- **Supplements**: currently ±30 supplements, trying to reduce to essentials. Find full stack here -> https://linktr.ee/f_o_y
## Sleep Optimization
- **Wind-Down Routine**: 60 minutes before bed with dimmed lights and no screens. Before that bluelight blockers. Use Pulstto for 10 min or meditate if stressful day
- **Sleep Schedule**: Bedtime at 9:30 PM, wake-up at 5:30 AM.
- **Temperature Control**: Bedroom at 18°C (64°F).
- Best help for sleep is not eating in the evening for me.
## Mental Health & Mindfulness
- **Healthy Thinking**: learned how to think healthily through REBT.
- **Meditation**: meditate 20-45 min. daily, preferable in the mornings + visit 1-2 meditation retreats a year (8-10 days)
Meditation & healthy thinking combined are IMHO the most powerful thing for maximizing healthspan. Mind matters most.
## Tracking & Iteration
- **Biometric Monitoring**: Daily tracking of heart rate, HRV, and glucose levels.
- **Quarterly Blood Panels**: To refine supplements and diet.
- **Annual Experiments**: Testing new interventions and documenting results.
