Knowledge
Magazine
-
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
-
Red Light Therapy for Brain and Gut Health
6 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
-
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
-
Red Light Therapy for Brain and Gut Health
6 min read
Weekly picks on longevity, brands, and health science. No spam—unsubscribe anytime.
Supplements
My Routines
Morning:
- waking around 7 pm
- large glass of water + Magnesium Taurate
- short dog walk in the park
- breakfast consisting of oats, walnuts, kefir (with live bacteria), berries or fruit chopped up, greek yogurt (valuable protein), chia seeds, coffee
- on weekends, eggs and whole grain bread, Knäckebrot
Mid-day:
- exercise mostly before lunch: A mix of 5-7 sessions of these weekly - Tennis (life extending), Nordic Walking (health sport), Strengt training (so important especially after menopause) or Yoga, EMS Training, long dog walk
- eat a portion of protein within one hour of exercising
- drinking lots of water throughout
- taking my supplements with a main meal: vitamin D+K, high dosage B's, Quercitin, Omega 3 (creatine after sport) - based on Epigentic profile - other supplements may include Selenium, CoQ10, Magnesium and others depending on my health status
- lunch always includes some protein and vegetables/salads
Evening:
- last meal consisting of protein (fish, occasionally meat, beans, lentils), vegetables and a small portion of carbs
- after dinner dog walk to boost insulin sensitivity
- reading, TV, coach, trying to avoid my phone and go to bed early, but do not achieve my goals every night, sometimes snacking after dinner (work in progress ;)
- window of fasting: 12-13 hours (for women, men can tolerate shorter windows well, women have smaller glycogen stores and hormonal balance might suffer)
- waking around 7 pm
- large glass of water + Magnesium Taurate
- short dog walk in the park
- breakfast consisting of oats, walnuts, kefir (with live bacteria), berries or fruit chopped up, greek yogurt (valuable protein), chia seeds, coffee
- on weekends, eggs and whole grain bread, Knäckebrot
Mid-day:
- exercise mostly before lunch: A mix of 5-7 sessions of these weekly - Tennis (life extending), Nordic Walking (health sport), Strengt training (so important especially after menopause) or Yoga, EMS Training, long dog walk
- eat a portion of protein within one hour of exercising
- drinking lots of water throughout
- taking my supplements with a main meal: vitamin D+K, high dosage B's, Quercitin, Omega 3 (creatine after sport) - based on Epigentic profile - other supplements may include Selenium, CoQ10, Magnesium and others depending on my health status
- lunch always includes some protein and vegetables/salads
Evening:
- last meal consisting of protein (fish, occasionally meat, beans, lentils), vegetables and a small portion of carbs
- after dinner dog walk to boost insulin sensitivity
- reading, TV, coach, trying to avoid my phone and go to bed early, but do not achieve my goals every night, sometimes snacking after dinner (work in progress ;)
- window of fasting: 12-13 hours (for women, men can tolerate shorter windows well, women have smaller glycogen stores and hormonal balance might suffer)
