This is my framework for living — and hopefully staying — healthy.

1. Nutrition

1.1 Goals

Primary

Pschological driver: Look better naked.

Secondary

Physical targets:

Body fat under 20% (Current: 32%)
Body weight under 94 kg (Current: 111 kg)
Blood work within healthy averages (Current: blood fats above average)

1.2 Analysis

Data

23andme.com. According to my DNA, I’m likely to be highly sensitive to carbohydrates — and I should respond best to low-carb-medium-fat diets. I might also benefit from supplementing vitamin D (in winter) and omega-3. (Learn more.)

Werlabs. According to my latest bloodwork, I’m above-recommended averages in my percentage of blood fats, which suggests that my liver has too much to do. Since I don’t drink alcohol, this could be related to diet, a stressful lifestyle, and too few hours of sleep on average. (Learn more.)

1.3 Strategies

Solutions

Online food orders. By only ordering unprocessed foods weekly and planning meals, I should be able to control my diet.

No alcohol. Except for single malt whisky or red wine once a month. Water is underrated1!

Supplements:

Omega-3 to avoid deficiencies
Vitamin D3 to avoid deficiencies in winter

1.4 Actions

Habits

Carb cycling:

1. Reminder: “It’s Clean Day (Monday, Wednesday, Friday, or Sunday).”
2. Routine: “Carbohydrates can only from vegetables.”
3. Reward: “I get to drink a kale smoothie2 with blueberries.”

Intermittent fasting:

1. Reminder: “It’s Carb Day (Tuesday, Thursday, or Saturday).”
2. Routine: “Eat only between 1 pm and 9 pm = a fasting window of 16 hours.”
3. Reward: “I get to eat potatoes, bread, and pasta.”

1.5 Tracking

Technologies

Withings Body Scale. Body weight, BMI, body fat, lean mass.  (Learn more.)

2. Exercise

2.1 Goals

Primary

Psychological driver: Feel strong as hell.

Secondary

Acrobatic targets:

Handstand for 10 seconds (Current: N/A)
Muscle-up for 2 reps (Current: N/A)

Strength targets:

Pull-up for 7 reps (Current: N/A)
Deadlift for 1 rep at 200% body weight (Current: 200%)

Cardiovascular targets:

800 m sub X (Current: N/A)
2K sub X (Current: N/A)
3K sub X (Current: N/A)
5K sub X (Current: N/A)
10K sub 60 mins X (Current: N/A)
Crawl for 45 mins at even pace (Current: N/A)
Breaststroke for 90 mins at even pace (Current: N/A)

2.2 Analysis

Data

23andme.com. According to my DNA, I’m likely to be slower to recover from long endurance-type training loads (due to sprinter-type muscle fibers) — and I should respond best to HIIT training. (Learn more.)

2.3 Strategies

Solutions

Supplements:

ZMA for faster recovery
CILTEP for mental focus (nootropic)
5-HTP for better mood (nootropic)

2.4 Actions

Habits

Freeletic HIIT programs:

1. Reminder: “I can’t get to the gym today.”
2. Routine: “A bodyweight HIIT session.”
3. Reward: “I get great stats to the Polar Flow app.”

Running Sundays:

1. Reminder: “It’s Sunday today.”
2. Routine: “Get a run (or a swim) in.”
3. Reward: “I get great stats to the Polar Flow app.”

Mobility mornings:

1. Reminder: “Oh, it’s time to get out of bed.”
2. Routine: “Put on some coffee and stretch while I wait.”
3. Reward: “I get to drink my morning coffee.”

Random gym sessions:

1. Reminder: “I have time to go to the gym today.”
2. Routine: “Lift some heavy weights while listening to Spotify.”
3. Reward: “I got away from doing HIIT today.”

2.5 Tracking

Technologies

Polar V800 (with pulse monitor). For tracking running routes, swims, pulse zones, gym sessions.

Polar Loop 2. For tracking everyday movements (steps) and calories. (Learn more.)

Freeletics (app). For bodyweight HIIT programs.

Seconds Pro (app). Timer for gym sessions.

3. Recovery

3.1 Goals

Primary

Psychological driver: Sleep like a baby.

Secondary

Behavioral targets:

7 hours of sleep/night on average (Current: 4 hours and 53 minutes)
2,5 hours of REM sleep/night on average (Current: N/A)

3.2 Analysis

Data

Withings Aura. In 2016, I averaged 4 hours and 53 minutes of sleep per night, which must be considered too low.

Werlabs. According to my latest bloodwork, I’m above-recommended averages in my percentage of blood fats, which suggests that my liver has too much to do. Since I don’t drink alcohol, this could be related to diet, a stressful lifestyle, and too few hours of sleep on average. (Learn more.)

3.3 Strategies

Solutions

Flux (app). Avoid blue light from your desktop/laptop screen. (Learn more.)

Supplements:

ZMA for better REM sleep

3.4 Actions

Habits

Sleep cycles:

1. Reminder: “Text.”
2. Routine: “Text.”
3. Reward: “Text.”

Cold showers:

1. Reminder: “Text.”
2. Routine: “Text.”
3. Reward: “Text.”

3.5 Tracking

Technologies

Polar Loop 2. For sleep tracking. (Learn more.)

Article notes:

  1. For water filtering, I use Brita
  2. For this, I use a Vitamix.