Niko Hems

Training

- 2× / week strength training
- 1× HIIT session (VO₂max focus)
- 2× Zone 2 cardio sessions
- Daily walking as baseline movement

Nutrition

- (Almost) daily 16:8 time-restricted eating
- Mostly whole foods, sufficient protein
- Minimal ultra-processed foods

Recovery & Stress
- Sauna as often as possible
- Sleep consistency prioritized over tracking perfection
- Yin-Yoga 1x week

Monitoring
- Full health assessment once per year @YEARS
- Blood work every ~6 months
- Focus on trends and early drift, not “optimal” numbers

Supplements
- Saffron (Affron®) 30 mg – mood, stress resilience
- Methylated B-Complex – energy metabolism, methylation
- Vitamin D3 / K2 (5,000 IU) – bone, immune, cardiometabolic support
- Creatine 7 g – strength, performance, cognitive support
- Lithium (orotate) 1 mg – neuroprotection, mood stability
- Magnesium 300 mg – sleep quality, neuromuscular function
- Glycine 5 g (evening) – sleep onset, nervous system downregulation