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VI · ii Sport & Longevity · Protocol

The Program.

Body as primary asset. Routines are measured, not explained. What sits here is what I actually do.

II Day

Daily protocols.

Runs every day, independent of the training phase. Coded, tracked, repeated.

09:00 Wim Hof Method — breathing + cold exposure WHM

09:00 Meditation — 2× daily (DI + DV block) MED

09:00 Blood Pressure Tracking BP

09:00 Red Light Therapy — RDPRO3000 RLT

Morning Superfood Symphony — Blueprint breakfast SS

Midday Super Veggie — Blueprint lunch SV

Evening Nutty Pudding — Blueprint dessert NP

Repeated Pulsetto — vagus nerve stimulation PUL

Ongoing Blue Light Therapy — Celluma Pro BLT

Post-WO Shower — incl. cold Wim Hof phase DSC

III Week

Two weeks, one cycle.

Periodization in two phases. Week 1 builds strength, week 2 builds endurance. Then the cycle repeats.

Week 1 — Strength phase

3× hypertrophy/strength on a Push/Pull/Legs split · 2× HIIT/LISS

Mon LISS + HIIT 12:30–13:30

Tue Lower Body & Core 16:00 IMPULS Fitnessclub Hechingen

Wed Rest / Mobility —

Thu Upper Body Pull 16:00 IMPULS Fitnessclub Hechingen

Fri Upper Body Push & Core 16:00 IMPULS Fitnessclub Hechingen

Sat LISS + HIIT 12:30–13:30

Sun Rest —

Week 2 — Endurance phase

2× full-body strength (Upper + Lower) · 3× HIIT/LISS · 1× long cardio (HCR Ultra)

Mon LISS + HIIT 12:30–13:30

Tue Upper Body & Core 16:00 IMPULS Fitnessclub Hechingen

Wed LISS + HIIT 12:30–13:30

Thu Lower Body & Core 16:00 IMPULS Fitnessclub Hechingen

Fri Rest —

Sat LISS + HIIT 12:30–13:30

Sun HCR Ultra (long cardio) 11:45–13:00

IV Strength

Lift.

Few lifts. Heavy. For years.

4×/week

Squat 5×5 · linear progression

Deadlift 1×5 or 5×3

Bench Press 5×5

Overhead Press 5×5

Row 5×5

Linear progression until it breaks — then deload and start over. What is not logged is not trained.

2–3 accessory lifts per session, low priority.

V Endurance

Three modalities.

Three modalities. Each has one job.

Z2 3×/week

60–90 min · nasal breathing

Mitochondria

Sprint 1×/week

4×4 min Norwegian

VO₂max retention

Swim 2×/week

1,500–2,500 m · technique

Breath as discipline

VI Sleep & Recovery

Recovery is the training.

Sleep is not the end of training — it is the training.

Sleep

Bedtime: 22:30
Wake: 06:00 · weekends too
Room: 18 °C · blackout
Screens: none after 21:00
Caffeine: none after 12:00

Recovery

Sauna: 2–3×/wk · 20 min
Cold shower: daily · 1–2 min
Mobility: daily · 10 min
Breathwork: box breathing before sleep

VII Nutrition

Few rules.

What gets restricted is the choice — not the volume.

Window

12:00 – 19:30 · ~7.5 h

Protein first — 1.6–2 g/kg per day
Whole, unprocessed foods
No liquid calories (except espresso, water)
No sugar in the house
Alcohol rare, only social
Coffee morning only

VIII Supplements

The stack.

Stack V4 · May 2026

Stack as a public document. Versioned, not final.

Before breakfast

Collagen peptides: 1 scoop (12.5 g)
Creatine: 10 g
Glycine: 3 g
Vitamin D: 4,000 IU
Zinc: 4 mg
Hyaluronic acid: 200 mg
Aged garlic extract: —
Astaxanthin: 12 mg
TMG: 1,000 mg
Algae oil: 2,000 mg
CoQ10: 200 mg
Lithium orotate: 26 mg

With dinner

Algae oil: 2,000 mg

Before bed

Glycine: 7 g
Salt: a pinch
Magnesium: 500 mg

IX Tools & Devices

The instrumentation.

Hardware and diagnostics behind the protocol. Bought, not sponsored.

Training & Tracking

Polar: Training Targets + Results · Apple Calendar Sync
Apple Health
IMPULS Fitnessclub Hechingen

Recovery & Stimulation

Pulsetto: vagus nerve stimulation
Celluma Pro: Blue Light Therapy
RDPRO3000: Red Light Therapy
Hyperice Compression
Hyperice Percussion & Viper
Nurosim

Sleep setup

8 Sleep Pod: cover + base
Tempur Pro Plus CoolQuilt: mattress
Grounded bed sheet: woven silver · hygiene
Silk pillowcases: woven copper

Diagnostics

Lucis: full-body blood panel · every 4 years

One rule.

Biohacking without esoterics. No miracle pills. Sleep, lift, walk — the oldest levers, always the strongest.