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Oura vs Whoop vs Apple Watch: The Quantified Scientist on What the Accuracy Data Shows
15 min read
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The Complete Guide to Testosterone Optimization — Part 3: Stress, Psychology, and Purpose
9 min read
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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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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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Sandra
Level 3
Medical Doctor and Molecular Biologist by training, but working for industry these days. I believe in primary prevention as a mean to counter-balance individual (genetic and other) risks. Continuously educating myself on all things functional medicine (with a focus on female hormones and gut health, as well as (epi)genetics), and experimenting on myself as well as friends and family. :-p If you want to meet in Munich and surroundings to nerd out on science, hit me up!
At Home Tests & Kits
Experts & Clinics
Gadgets & Equipment
Supplements
Wearables & Trackers
My Routines
- low(er) carb diet, based on whole-foods, organic wherever possible (or affordable^^)
- higher volume of NEAT: I take stairs instead of elevators/escalators (even when traveling with a suitcase ;-)), go everywhere by bike, wear my rucking vest when grocery shopping, etc.
- most important survival strategy in stressful times: I prioritize my sleep (~8h) above all
- sauna whenever possible
Morning Routine
- waking up naturally, getting daylight immediately after for 10-20 min minimum (luxury of having a huge East-facing window next to my bed)
- warm water with some mountain salt and lemon to kick-off the day (and my extensive supplement routine :-D)
- 30 min light morning walk whenever workload allows
- only in Fall/Winter: 20-30 min with my Beurer Daylight Lamp TL95 directly after waking up (still in bed)
- breakfast most days: bowl of skyr/magerquark/soy quark with a big chunk of "added benefits": flax seeds, creatine, collagen, lysine, glutamine, myo-inositole, magnesium citrate, fiber (a varying mix of a acacia fiber, GOS/FOS, PHHG, resistant dextrin, ...) and sunflower lecithine (--> choline) with berries, oat bran, cacao nibs and some oil (e.g. EVOO, MCT oil, flax seed oil, ...)
Midday
- workout time: strength training in the gym 2x/week, HIIT/body weight/pilates exercises 1-2x/week, 5k running 1-2x/week depending on other activities. Long hikes or bike tours most weekends
Evening Routine
- Finish eating 3-4 h before sleeping (ideally 4 h, realistically 2.5-3 h)
- 20-30 min light walk after dinner most days
- simple blue light blocking on all devices
- Red light therapy 2-4x/week, depending on available time and need (switching regions: face & neck, sore/tense muscles, tummy ache...)
- Vagus nerve stimulation with Nurosym auricular device: 30 min in the evening before bed
- consistent bed time: +/- 30 minutes
