Or Hever
Level 1
Physiotherapist, strength coach, and longevity practitioner. 17+ years in clinical practice, corporate wellness, and performance. Founder of EVOLVE Health Hub, Warsaw. I lead workshops for doctors and physiotherapists on exercise medicine and longevity protocols. My framework: Measure. Interpret. Intervene. Maintain. Focused on Fitness Age, resistance training, and translating diagnostics into daily practice.
At Home Tests & Kits
Gadgets & Equipment
Supplements
My Routines
Morning
Wake 5:30 AM
Measure weight (Withings Body Scan) and HRV/sleep readiness (Oura Ring)
10 minutes of mobility or breathwork
Take: 5g creatine, 2g omega-3, vitamin D3+K2, magnesium glycinate.
1st coffee of the day.
Afternoon
Strength or functional training 4x/week, zone 2 cardio 2x/week
Protein-anchored lunch: 40g+ protein per meal minimum
Post-training: assess recovery score before evening load
Evening
Last meal by 3:30 PM
5 minutes mobility work.
In bed by 9:30 PM.
Other
Cold showers in the morning.
Hot showers in the evenings.
Sleep hygiene ritual (less light exposure, cold room, heavy blanket).
Quarterly Fitness Age re-assessment and blood biomarker review
Foundation principle: Measure → Interpret → Intervene → Maintain
Wake 5:30 AM
Measure weight (Withings Body Scan) and HRV/sleep readiness (Oura Ring)
10 minutes of mobility or breathwork
Take: 5g creatine, 2g omega-3, vitamin D3+K2, magnesium glycinate.
1st coffee of the day.
Afternoon
Strength or functional training 4x/week, zone 2 cardio 2x/week
Protein-anchored lunch: 40g+ protein per meal minimum
Post-training: assess recovery score before evening load
Evening
Last meal by 3:30 PM
5 minutes mobility work.
In bed by 9:30 PM.
Other
Cold showers in the morning.
Hot showers in the evenings.
Sleep hygiene ritual (less light exposure, cold room, heavy blanket).
Quarterly Fitness Age re-assessment and blood biomarker review
Foundation principle: Measure → Interpret → Intervene → Maintain
