Natural Longevity

Morning

Upon waking up I drink water with ginger & lemon followed by a personal supplement drink. Ginger contains gingerol, which aids digestion and reduces nausea. Lemon stimulates gastric juice production. Together they activate the digestive system, aid metabolism and support hydration after overnight fasting.

Stillness + sunlight Before the day begins, I step outside. I sit on my terrace, breath, and wait for the sun in silence. Morning light anchors the circadian clock, calibrating cortisol and setting the hormonal tone for the entire day. It is also a moment to reflect, meditate, or simply set the mindset for the day.

Coffee or matcha with collagen; 90 to 120 minutes after waking. Delay caffeine until cortisol begins its natural morning decline. This window allows the body to clear adenosine naturally and ride its peak cortisol surge (CAR).

Introducing caffeine too early blunts this effect and increases the likelihood of an afternoon energy crash.

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Weekdays. Eating window opens at noon only drinks before that. This follows a time-restricted eating model, aligning intake with circadian rhythm rather than strictly cutting calories. The compressed window supports metabolic regulation, insulin sensitivity, and cellular repair processes like autophagy.

Weekends — flexible Early brunch at a café or a nutritious breakfast at home. Weekends typically involve longer runs or high-intensity training, which demand greater glycogen availability. Eating earlier supports performance and recovery.

My meals are below in Nutrition section

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Workday

My work involves sitting in a desk, mobility at laboratory and and everything in between. Meetings, lunch breaks, and calls are opportunities to move rather than reasons to stay seated. I am deliberate about it: a standing desk anchors most of my workday, and I rarely let an hour pass without breaking the stillness.

Movement is woven into the rhythm of things walks during calls, grip exercises, constant posture resets. Hydration is constant, usually water with electrolytes. Posture is something I return to consciously; a straight, supported spine is not a minor detail but a long-term investment in physical resilience. Working with novel molecules in pharmaceutical development adds another layer of intentionality here, minimizing unnecessary exposure is as much a health practice as any other.

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Afternoon + Evening + Night

Evenings are for community, exercise, relationships, creative work or, when needed more deep work.

Sleep is non-negotiable for me a minimum of eight hours, every night. I treat it not as rest, but as the foundation on which every other element of my health protocol is built. Sleep is when the body repairs itself, consolidates memory, regulates hormones, and resets every system that keeps us functioning at our best. Without it, nothing else works not training, not nutrition, not cognitive performance. It is the most powerful and underutilized tool in longevity.

I also listen carefully to what my body needs beyond that baseline. I adjust my sleep duration based on training load and the demands of my menstrual cycle both of which have a profound and measurable impact on recovery.

To improve sleep quality I keep the room cool between 60 and 67°F (15–19°C) I use an eye mask. I track sleep with a Whoop and an Oura ring, though I hold data and intuition in equal regard. Numbers are useful; but knowing your own body trough intuition is best.

I avoid screens in the hour before bed, or use blue-light blocking glasses when that is not possible. Blue light suppresses melatonin secretion by inhibiting the pineal gland delaying sleep onset and reducing overall sleep quality.

Dinner About three hours before sleep. Based on glucose tracking, I sometimes include a small snack with healthy fats in the evening, as extended overnight fasting does not appear optimal for my physiology.

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Training

Afternoon reset After work I train. I do dry sauna three times per week at around 70°C-100°C, 158-212° ideally 20 min. Apparently this are the conditions to benefit the most of sauna.

Framework inspired by Nordic endurance culture The week includes VO2 max intervals, Zone 2 cardio, strength training, resistence training, mobility, flexibility, and injury prevention. I alternate this workouds trough the week, and when I feel l like resting I simply rest. As example:

Monday: Lower body (resistence training)

Tuesday: Core and streching exercises+ HIIT (4×4 nordic intervals)

Wednesday: Run outdoors enjoying nature

Thursday Upper body( resistence training)

Friday Injury prevention exercises.

Saturday or sunday : Long run, hiking, outdoors sports or usual trail running (8-15km).

Trail running has so many benefits but my favourite one is the fact that it literally rewires your brain to become more adaptable. It enhances neuroplasticity which is basically what keeps your brain sharp, adaptable and resilient as you age.

It supports memory, coordination and learning which all things that tend to decline over time if not used.It also stimulates your brain’s ability to change and adapt. As you decide where to step and how to balance in real time, you strengthen neural pathways and improve how your brain responds to movement. -You are literally rewiring your brain to become more adaptable-.

Resistance training naturally stimulates collagen production one of the reasons building and maintaining muscle is central to any longevity protocol, not just an aesthetic choice.

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Nature

Forests and natural environments expose us to phytochemicals that strengthen our inmune system and benefit the microbiome skin, gut, and beyond. Nature reduces stress and restores something no supplement can replicate.

Hormesis as a foundational habit.

Hormesis is the principle that a measured dose of stress one that is neither chronic nor damaging can make us stronger. It is the sweet spot between discomfort and growth, and it is one of the most meaningful foundations someone can built a mindset around .

HIIT exercise, sauna, ice swimming, cold plunges, and contrast therapy are its clearest expressions. I have practiced them in every form available to me. But beyond the physical, hormesis has become a philosophy: I genuinely believe that discomfort is where the most meaningful growth happens physically, mentally, spiritually.

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Skin

Microneedling: monthly, followed by peptide-based creams alternating with Nordic retinoids and formulas rich in Arctic berry extracts, Hialuronic acid, collagen and other active ingrendientes such as those in edelweiss.

Red light therapy three times per week see my protocol here: SKIN PROTOCOL