00:00I think a lot of people who know me and watching this would say the word routine is not the
00:04word which fits at all the question.
00:07Like I'm fairly, my life is very in flux, like in terms of both where I am, like time zones,
00:14whatever.
00:15So, but like I would say the basics are, if you want to call it a routine, it's very like
00:21the anti-routine is that I'm never drinking alcohol.
00:23I think that's the one thing like which makes me also survive.
00:26In my own definition of routine, I'm really, really sleep obsessed.
00:31So, I'm trying to sleep enough.
00:34So, in my case, that is not, again, people would say routine could mean like going to the bed at
00:39the same time every day, which would be good.
00:40By the way, big message, it would be good, but my life just doesn't fit for it.
00:44So, but I'm very good actually in sleeping whenever I can, but then getting enough sleep.
00:50So, I usually, wherever I am, I don't try to do meetings before like 10 a.m.
00:55So, that doesn't mean I sleep till 9.45, but it means like I can wake up without an alarm
01:01clock and I'm going to wake up somewhere between 7 and 10, whatever my body needs at the moment.
01:06And so, this is how I try to make sure I'm getting enough sleep.
01:10And then food-wise, do you eat breakfast?
01:12No, I don't.
01:13I do intermittent fasting, which is in the meantime, I don't even see it that day because I just don't,
01:20I'm not hungry.
01:20So, I eat lunch somewhere.
01:23And for example, today, but like just because I was busy, I haven't eaten at all.
01:27So, I try to limit the window of food intake as much as I can, but I'm not like obsessed
01:34with it.
01:35But that's why now that you say it, like when it became such a rhythm, I would say it's automatically
01:39I only eat between like 4 and 8 hours a day.
01:43Yeah.
01:43And sort of fasting like 14, 16, 18, whatever hours.
01:47Yeah.
01:48Which means in my case, no breakfast because dinner there is always.
01:51Like somebody is either eating dinner or like I'm invited to dinner and it's very hard.
01:55I realized even if I go to a breakfast meeting, people are fine if you don't eat.
01:59Yeah.
01:59At a dinner meeting, if you don't eat, people are like, this is very weird.
02:02So, that's why I skip breakfast.
02:03Okay.
02:04And then, yeah, coming on to supplements, at what point in the day do you take them and what do
02:09you take?
02:10Well, I think it's three times a day because there is some you need to take in the morning on
02:13empty stomach.
02:14Then I have my sort of with the first food supplements, which is practically lunch for me, and then I
02:19have to go to bed.
02:20Then I do mild testosterone replacement therapy.
02:23Another thing which, again, there are certainly people who, or men in this case, who might have an exclusion criteria,
02:28but the average sentence I dare to say is like most men older than 40 will profit from a mild
02:36TRT,
02:37which means you just bring actually your testosterone levels back where you were in your 30s.
02:41So, it's nothing like, oh my God, we're shooting them through the roof.
02:44It's just like, and by the way, if I would look at my sport performance, it's fairly the same since
02:50my 30s.
02:51Yeah, so that's definitely coming from TRT.
02:54I do several peptides.
02:56The most important one is I cycle tesamorylin, which is a peptide which is naturally increasing your own human growth
03:04hormone production.
03:06I do SS3-1, which is a peptide which is giving you more energy.
03:12And I'm doing two, three peptides for sleep, like pinealone, epitalone.
03:15And I'm actually taking, I just found it some months ago, and it's amazing, a sleep drug.
03:22The important part is that, to explain, it's the very first sleep drug ever.
03:28So, people will say, oh, wow, there's things sold at the airport.
03:31There's things like ambience, Xanax.
03:34They were never sleep drugs.
03:35They were very bad.
03:37So, I want to make this clear distinction, because, like, all the drugs which we had so far, which gave
03:43people the wrong feeling they would sleep, are actually knocking you out.
03:47So, they're more like anesthesia, but you don't get what is really the valuable part of sleeping, which is deep
03:54sleep.
03:55So, actually, again, most things like Xanax or Ambien or whatever reduce the little deep sleep you might even have.
04:01That's why people wake up with them and they're like, oh, my God, I feel like them before.
04:05So, there is a new group of drugs on the market.
04:08One of the brand names is Q-Vivic, which really induces real deep sleep.
04:14And since I'm taking it, not just sleeping even better, I'm taking it shorter, because, like, you wake up when
04:21your deep sleep amount is really fulfilled, which is now happening earlier.
04:26So, I feel better, and I actually sleep shorter.
04:29So, I'm a big fan.
04:30There's good, like, non-prescription drugs, like magnesium for sleep, like 5-HTP, and taking vitamin D every some days,
04:39because kind of the rule is, like, if you're not living on the equator and running around naked all day,
04:45you most likely have a vitamin D deficiency.
04:47Because even in the summer, like, we're sitting here now, not outside, like, we're just not having the lifestyle, which,
04:53yeah, would it be better to get vitamin D from the sun?
04:56Yes.
04:56But, like, in the absence of that, yeah.
04:58So, I'm taking all vitamin.
05:00But these were, like, of the core things I'm doing.
05:03Yes, I do everyday red light.
05:06So, I have two big red light panels.
05:08I have red light masks.
05:09Mostly, I try to do the panels while I'm actually on the peloton.
05:13What I also try, I said I do cardio, but specifically, I try to do a few times a week
05:18peloton, especially HIIT training, because that's what brings your heart rate up and is the best for heart health.
05:23And while I'm doing that, I get my full body red light therapy.
05:28I do sauna every day, really every day.
05:31That is actually maybe what I do the most regular, wherever.
05:35In all my apartments, I have my own sauna.
05:37Hotels are always tricky because they're close to early, but normally, before bed, I do one sauna session.
05:42So, at least on average, I think I do it five times, five times a day.
05:46When you do eat, what your kind of diet looks like?
05:51I'm sort of, I'm trying to do a Mediterranean diet, but I also believe, and I wouldn't have the discipline
05:58otherwise,
05:59but I think if you're too, like, I don't know, hardcore, yeah, it almost takes then the joy away.
06:06And what we haven't discussed yet is, like, the most important thing is, like, both happiness and social relations, whatever.
06:13So, if you're always, like, oh, my God, I can't eat this, I can't eat, yeah.
06:15So, I'm trying to be, like, Mediterranean diet, which means, like, more fish than meat, no bad carbs, ideally, like,
06:24no bread, like, rather legume, like, whatever.
06:28But, if people know me, they will say, oh, but he eats a cookie once in a while.
06:31Yes, I do, because, like, I like it, yeah.
06:33So, practically, sort of semi-disciplined, but still enjoying what I like.
06:38Like, I really like, I love cheesy fantasy, not horror, because that's not good for your mental health, but, like,
06:44kind of fantasy, sci-fi.
06:46But even sci-fi starts becoming too much related to my life, because, like, all the deep tech stuff, like,
06:50brain-computer interfaces and everything is moving towards sci-fi.
06:55So, actually, I'm fairly focused on fantasy or very, very cheesy rom-coms.
07:00Amazing. Goblins and things.
07:02Yes, exactly.
07:03I always told me, say, I need to have a witch or a werewolf or a vampire or a dragon,
07:06then we talk it.
07:07Yeah.
07:08Yeah.
07:09Yeah.
Comments