I've been actively researching methods to enhance my lifespan and healthspan. Inspired & motivated by the groundbreaking work of scientists and biohackers like Dr. Cynthia Kenyon, Dr. Elizabeth Blackburn, Dr. David Sinclair, and Peter Attia, I've been exploring various methods to optimise my well-being. As an amateur biohacker, I'm passionate about experimenting with these approaches.
On this page, I'll be sharing my daily routine and resources to assist those interested in improving their lifespan and healthspan.
Disclaimer: I'm not a doctor (obviously), so as usual, don't just blindly follow my methods. Take the time to do your own research and make informed decisions. You know the drill...
Daily routine
| Time | Activity |
|---|---|
| 04:15 - 04:30 | Wake up |
| 04:30 - 05:00 | Face routine then reading a book |
| 05:00 - 05:45 | Meditate in a dark room |
| 06:00 - 07:30 | Long walk in the nature, if the weather sucks, I would either do longer meditation, workout or read a book |
| 08:00 - 14:00 |
Work
|
| 14:15 - 15:30 |
Workout (I design my own workout routine)
|
| 15:40 - 15:30 | First meal of the day, usually snacking with almond or other nuts + protein drink |
| 16:40 - 17:00 | Food (yes, I only eat once per day. Call this lunch or dinner) |
| 17:00 - 19:00 | Work + prep for the next day |
| 19:30 | Start preparing for bed time (showering, face routine, read a book) |
| 20:00 | Meditation => 💤 😴 |
Quick highlights:
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Diet
I mostly eat vegetarian, with occasional fish - maybe once every 2 or 3 months. So, technically I'm a pescatarian, but fish isn't a big part of my diet.
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Eating window
I have only one meal each day, usually starting around 15:30 and finishing by 17:30. If there's a social event, I'm flexible and might eat latest 19:00, sticking to healthy, easily digestible, low-calorie foods like steamed veggies. Alternatively, I might choose to delay eating altogether until the event begins.
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Workout
I workout everyday. Been doing that since my 20s. To make sure that I don't overtrain myself, I always schedule 2 "light" days per week.
My pattern is:
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[HEAVY] 3 days
🏋🏻 90mins: Weightlifting/Powerlifting with combination of Metcon (HIIT) -
[LIGHT] Recovery
🏃🏻 60mins: Gymnastic / Stretching / Core (zone 2 type of exercises) -
[HEAVY] 2 days
🏋🏻 90mins: Weightlifting/Powerlifting with combination of Metcon (HIIT) -
[LIGHT] Recovery
🏃🏻 60mins: Gymnastic / Stretching / Core (zone 2 type of exercises)
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Daily supplements
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💊 AlgOmega 3 (250mg DHA)
Vegan Omega 3. Omega-3s have anti-inflammatory properties and are crucial for brain development and cardiovascular health.
Learn more on Examine
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💊 Collagen (2500mg) + hyaluronic acid (40mg)
Collagen is the most abundant protein in the body and plays a role in the structures of the skin, cartilage, bones, and connective tissues.
Learn more on Examine
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💊 Trans-Resveratrol (510mg).
I take it with a tsp of extra virgin olive oil (fat improves absorption by up to 5x)Resveratrol is a bioactive molecule found in plant sources such as grapes, peanuts, blueberries, and, famously, red wine. Resveratrol has anti-inflammatory and antioxidant properties that benefit cardiovascular function, glycemic control, and lipid metabolism.
Learn more on Examine
- 💊 Liposomal Vitamin C (1000mg)
Liposomal Vitamin C is a more potent form of liquid vitamin C. It’s specifically designed for maximum absorption and optimal immune support.
- 💊 100% pure Creatine, post workout (3g)
Creatine is among the most well-studied and effective supplements for improving exercise performance. It does this mainly by increasing energy availability during high-intensity activity. Creatine may also provide cognitive and mental health benefits in some contexts.
Learn more on Examine
- 💊 Quercetin (500mg)
Quercetin has anti-oxidant, anti-artherogenic, and anti-carcinogenic properties. It is suggested to supplement with other bioflavonoids such as resveratrol, genistein, or green tea catechins to increase the potency synergistically and theoretically get the benefits at a reduced level of intake.
Learn more on Examine
- 💊 CoQ10 (200mg)
Coenzyme Q10 is a molecule found in mitochondria that has a critical role in producing energy for the body. It also plays an important role in the endogenous antioxidant system.
Learn more on Examine
- 💊 Vegan vitamin D3 (100µg. 4000IU) + K2 MK-7 (125µg)
Vitamin D3 and vitamin K2 are essential vitamins that work in synergy to regulate calcium levels, promote bone health, and play a vital role in lowering the risk of heart disease.
Learn more on Dr. Berg
- 💊 L-Taurine (1000mg)
Taurine is a sulfur-containing amino acid that is not involved in protein synthesis but is essential to cardiovascular function and the development and function of the brain, retina, and skeletal muscle.
Learn more on Examine
- 💊 Marine Magnesium (360mg) + Vit B6 (2mg)
Magnesium is an essential dietary mineral that is involved in energy production, nervous system function, blood pressure regulation, and blood glucose control. A lack of magnesium in the diet — which is common in modern societies — is associated with an increased risk of diabetes, cardiovascular disease, and other health conditions.
The other half of the equation is vitamin B6, also known as pyridoxine. The B vitamins, as a whole, are an essential group of nutrients that are heavily involved in energy metabolism. But vitamin B6, specifically, plays a critical role in keeping your brain and nervous system functioning optimally.
Learn more on Examine and Performancelab
- 💊 B Vitamin Complex (Dosage recommended by healthcare practitioner)
B vitamins play a vital role in maintaining good health and well-being. As the building blocks of a healthy body, B vitamins have a direct impact on your energy levels, brain function, and cell metabolism.
Learn more on Examine
- 💊 NAC N-acetylcystein (600mg)
N-acetylcysteine (NAC) is a precursor for the amino acid L-cysteine. It has antioxidant, anti-inflammatory, and mucus thinning properties. NAC can act as a direct antioxidant, but more importantly, it provides the cysteine required for the production of glutathione, a powerful antioxidant produced in the body.
Learn more on Examine
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💊 AlgOmega 3 (250mg DHA)
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EVOO (Extra Virgin Olive Oil) requirements
- 🏺 Cold pressed
- 🏺 High polyphenol count (over 400 mg/kg)
- 🏺 High Oleic acid count (over 67%)
- 🏺 Harvest Date.
Find EVOO with a recent harvest date. The fresher the olives, the more nutrients they’ll have - 🏺 UV protectant bottle
- 🏺 Third-Party Tested. Example here (yep, that's the EVOO I am taking)
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Wearables
Currently wearing Oura ring. It has the ability to track over 20 biometric signals, all from your finger.
Polar H10 when exercising.
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Experiments
I'm constantly experimenting to strike the perfect balance. My latest and ongoing experiment is with photobiomodulation (light theraphy). It's too early to share, will update in the future.
Anyway...
I highly recommend trying an epigenetic test to measure your biological age. It reflects your body's true age, not your "age" based on how many times the earth rotating the sun. This explains how some people look "younger" or "older" than their birthday age.
Latest update
Based on Polar criteria, I belong to "Elite" category. I aim to improve and maintain this. Goal is to be 54+ VO2max. Here is also a chart for women based on age group:
That's it for now. Bye!