Tim Euler

Core Principles
- Consistency over perfection (small daily standards, 3–4 big levers)
- Keep blood sugar stable (low sugar / minimal ultra-processed foods)
- Lower stress, improve sleep (recovery as a performance lever)
- Gut-friendly (gluten-/wheat-free, high-fiber)

Morning Routine (approx. 30–60 min)
- Wim Hof breathing exercises
- Cold shower
- Oil pulling (coconut oil)
- Autogenic training / autosuggestion
- Qstar drink (Daily Longevity Stack) — my own longevity supplement system: https://www.qstar.health/

Optional:
- 20 minutes of movement (walk/mobility)
- Daily planning to reduce stress

Nutrition (baseline)
- Intermittent fasting 16:8
- Meal 1: around 12:00
- Meal 2: around 18:30
- Gluten-/wheat-free
- Focus: lots of vegetables + fiber, low sugar, minimal ultra-processed foods
- Fats: more unsaturated (olive oil, avocado), reduced saturated fats
- Favorite lunch: eggs + avocado (optionally with meat + some vegetables)

Training & Recovery
- Gym 3× per week (full-body “longevity routine”)
- Sauna: 2 rounds (e.g., 20 min + 15 min)
→ followed by a cold shower

Evening Routine (sleep focus)
- 4-7-8 breathing
- Gratitude practice (together with my son)
- No laptop/phone 2 hours before bed (as often as possible)