Knowledge
Magazine
-
Oura vs Whoop vs Apple Watch: The Quantified Scientist on What the Accuracy Data Shows
15 min read
-
The Complete Guide to Testosterone Optimization — Part 3: Stress, Psychology, and Purpose
9 min read
-
Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 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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- →What is Longevity?
- →Improve diet
- →More focus
- →Look younger
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- →Track biomarkers
- →Improve sleep
- →Build muscle
- →Increase cardio
- →Detect diseases
- →Recover faster
- →Relieve stress
Magazine
-
Oura vs Whoop vs Apple Watch: The Quantified Scientist on What the Accuracy Data Shows
15 min read
-
The Complete Guide to Testosterone Optimization — Part 3: Stress, Psychology, and Purpose
9 min read
-
Dr. David Barzilai: A Harvard Medical School Lecturer on the Five Health Habits Worth Your Time
18 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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Supplements
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My Routines
Routine
• Wake-up: No alarm, 7:00 AM or earlier
• Morning Flow (On days without an early workout):
• Sunlight Exposure: 2–10 minutes of direct light within 30 minutes of waking. Combined with light recovery movement such as walking (including backward walking) or mobility work.
• Meditation: ~15 minutes using the Waking Up app
• First Meal: ~1 hour after waking or directly after workout.
• Caffeine: Delayed; ~1 hour after breakfast, and none later than 12:00 PM
• Afternoon Pre-High-Intensity Workout Booster (if needed): Beetroot powder. Also experimenting with Sulforaphane broccoli seed extract for key workouts.
• Dinner: Around 18:00, ideally no later than 3 hours before bedtime
• Wind-down: 9:30 PM – dim lights, no screens
• Sleep: ~10:30 PM in a cool, dark, and quiet room
Training
Weekly training plan and load adapts to condition, fatigue/fitness/form, and overall progression. Tracking is done via Intervals.icu with planning and reflection in Notion.
A typical training week includes:
• Strength Training: During winter, 2× per body part (upper/lower), which could be the same session or separate, to build lower body force and maintain a strong upper-body foundation. For the rest of the year, 1× per week per body part for maintenance.
• Swim: 3× sessions (including 1× VO2 max session).
• Bike: 3× rides (1× VO2 max, 1× threshold, 1× long ride).
• Run: 3× runs (1× longer, 1× progression, 1× recovery).
• Periodization: Every 4th week is a deload week. On peak weeks, an additional doable threshold day is included.
Nutrition
• Protein-Focused: Targeting 2.2–2.4g per kg body weight.
• Sources: Primarily from whole foods (meat, fish, eggs, dairy); protein powder used occasionally to assist when needed.
• Carb Timing & Fueling: Increased intake around demanding endurance workouts, utilizing products like Maurten and homemade carbohydrate/electrolyte blends.
• Fibre: High fiber intake with a strong focus on variety.
Microbiome Nutrition
• Homemade Fermented Cabbage
• Homemade Bone Broth (mainly in winter months)
• Homemade Yogurt (following Alex Krieger's recipe)
Sleep Hygiene
• Bedtime: Between 10:00–11:00 PM
• Screen Cutoff: No screens after 9:30 PM
• Environment: Cool, dark, and silent
Tracking & Diagnostics
• Daily: Oura Ring (tracking mainly lowest HR & HRV to validate feeling for recovery and readiness), Intervals.icu for training analysis.
• During Training: Polar H10 chest strap, Garmin Forerunner 265, Wahoo ELEMNT Bolt.
Heat Exposure & Recovery
• Sauna / Hot Tub: 1–2× per week.
• Wake-up: No alarm, 7:00 AM or earlier
• Morning Flow (On days without an early workout):
• Sunlight Exposure: 2–10 minutes of direct light within 30 minutes of waking. Combined with light recovery movement such as walking (including backward walking) or mobility work.
• Meditation: ~15 minutes using the Waking Up app
• First Meal: ~1 hour after waking or directly after workout.
• Caffeine: Delayed; ~1 hour after breakfast, and none later than 12:00 PM
• Afternoon Pre-High-Intensity Workout Booster (if needed): Beetroot powder. Also experimenting with Sulforaphane broccoli seed extract for key workouts.
• Dinner: Around 18:00, ideally no later than 3 hours before bedtime
• Wind-down: 9:30 PM – dim lights, no screens
• Sleep: ~10:30 PM in a cool, dark, and quiet room
Training
Weekly training plan and load adapts to condition, fatigue/fitness/form, and overall progression. Tracking is done via Intervals.icu with planning and reflection in Notion.
A typical training week includes:
• Strength Training: During winter, 2× per body part (upper/lower), which could be the same session or separate, to build lower body force and maintain a strong upper-body foundation. For the rest of the year, 1× per week per body part for maintenance.
• Swim: 3× sessions (including 1× VO2 max session).
• Bike: 3× rides (1× VO2 max, 1× threshold, 1× long ride).
• Run: 3× runs (1× longer, 1× progression, 1× recovery).
• Periodization: Every 4th week is a deload week. On peak weeks, an additional doable threshold day is included.
Nutrition
• Protein-Focused: Targeting 2.2–2.4g per kg body weight.
• Sources: Primarily from whole foods (meat, fish, eggs, dairy); protein powder used occasionally to assist when needed.
• Carb Timing & Fueling: Increased intake around demanding endurance workouts, utilizing products like Maurten and homemade carbohydrate/electrolyte blends.
• Fibre: High fiber intake with a strong focus on variety.
Microbiome Nutrition
• Homemade Fermented Cabbage
• Homemade Bone Broth (mainly in winter months)
• Homemade Yogurt (following Alex Krieger's recipe)
Sleep Hygiene
• Bedtime: Between 10:00–11:00 PM
• Screen Cutoff: No screens after 9:30 PM
• Environment: Cool, dark, and silent
Tracking & Diagnostics
• Daily: Oura Ring (tracking mainly lowest HR & HRV to validate feeling for recovery and readiness), Intervals.icu for training analysis.
• During Training: Polar H10 chest strap, Garmin Forerunner 265, Wahoo ELEMNT Bolt.
Heat Exposure & Recovery
• Sauna / Hot Tub: 1–2× per week.
