Tove Schraenkler

Tove Schraenkler

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Nutritional Therapist, ION, London Certified Longevity Trainer Heilpraktikerin Master in Business

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)