Knowledge
Magazine
-
Kayla Barnes-Lentz: The Woman Rewriting Female Longevity from the Inside Out
10 min read
-
Robert Lufkin, MD: The NYT Bestselling Author on Metabolic Health, Prevention, and What Your Doctor Isn’t Testing
11 min read
-
Testosterone Optimisation, Part 1: The Nutritional Foundation
10 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
By Category
By Goal
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
-
Kayla Barnes-Lentz: The Woman Rewriting Female Longevity from the Inside Out
10 min read
-
Robert Lufkin, MD: The NYT Bestselling Author on Metabolic Health, Prevention, and What Your Doctor Isn’t Testing
11 min read
-
Testosterone Optimisation, Part 1: The Nutritional Foundation
10 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
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
• 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
