n*rd*nc*d

Routine

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...

breathe...

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

  • πŸ§‘πŸ»β€πŸ’» 80% Coding & Product Development
  • πŸ§‘πŸ»β€πŸ”¬ 10% Studying & Research
  • πŸ•΄πŸ» 10% Business Administration (I have 4+ projects running, so I need to do this to stay organised)
14:15 - 15:30

Workout (I design my own workout routine)

  • πŸ‹πŸ» Weightlifting (Snatch, Clean & Jerk) + Powerlifting (Squat, Deadlift, etc)
  • πŸ₯΅ Metcon (high-intensity workout designed to improve the efficiency of the body's energy systems)
  • πŸƒπŸ» Gymnastic / Stretching / Core (zone 2 type of exercises)
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 πŸ’€ 😴

Quick highlights:

  • 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.

  • 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.

  • 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:

    • [HEAVY] 3 days

      πŸ‹πŸ» 90mins: Weightlifting/Powerlifting with combination of Metcon
    • [LIGHT] Recovery

      πŸƒπŸ» 60mins: Gymnastic / Stretching / Core (zone 2 type of exercises)
    • [HEAVY] 2 days

      πŸ‹πŸ» 90mins: Weightlifting/Powerlifting with combination of Metcon
    • [LIGHT] Recovery

      πŸƒπŸ» 60mins: Gymnastic / Stretching / Core (zone 2 type of exercises)
  • Daily supplements
    • πŸ’Š AlgOmega 3 (250mg DHA)
    • πŸ’Š Collagen (2500mg) + hyaluronic acid (40mg)
    • πŸ’Š Trans-Resveratrol (510mg).
      I take it with a tsp of extra virgin olive oil (fat improves absorption by up to 5x)
    • πŸ’Š Liposomal Vitamin C (1000mg)
    • πŸ’Š 100% pure Creatine, pre workout (3g)
    • πŸ’Š Quercetin (500mg)
    • πŸ’Š CoQ10 (200mg)
    • πŸ’Š Vegan vitamin D3 (100Β΅g. 4000IU) + K2 MK-7 (125Β΅g)
    • πŸ’Š L-Taurine (1000mg)
    • πŸ’Š Marine Magnesium (360mg) + Vit B6 (2mg)
    • πŸ’Š B Vitamin Complex (Dosage recommended by healthcare practitioner)
    • πŸ’Š NAC N-acetylcystein (600mg)
  • 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)
  • Wearables

    Currently wearing Oura ring. It has the ability to track over 20 biometric signals, all from your finger.

    Polar H10 when exercising.

  • 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.

breathe...

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.

Check out this link if you are interested to establish baseline to start tracking your biological age.

That's it for now. Bye!