III · 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

One standard day.

Every day is the same; only the 13:30 slot changes. Priorities in order: mental performance, long-term brain health, physical performance, looks.

07:00 Wake — Luminette 20–30 min, scale, 10–15 min mobility + foam roller, daily intention WAKE

07:15 Activation — 10–20 min brisk walk outside MOVE

07:35 Shower — warm, then 30–90 s cold COLD

07:45 M1 egg-oat bowl + supplement block A M1

08:05 Deep work 1 (peak) — hardest thinking, no meetings, 08:30 3-min PVT DW1

11:00 M2 pre-training shake M2

11:15 Deep work 2 — writing, review; 12:00 daylight 10 min DW2

12:45 Transition + block B — reading or nap, red light on strength days PRE

13:15 Warm-up — dynamic, foam roller, bottle sized to measured sweat rate WU

13:30 Main session — always sprint → strength → endurance TRN

15:00 Recovery — steam room, sauna or cold by weekday; strength days warm only REC

15:30 M3 protein bowl — 25 min eating, then 10 min walk M3

16:05 Work block 3 — admin, email, lighter learning W3

17:45 M4 quark-potato anchor + block B2 — last food 18:15 M4

19:00 Dim phase — ≤ 10 melanopic lux, paper/e-ink DIM

20:30 Bath or shower 40–42 °C, 10 min — skincare, dental protocol BATH

20:45 Wind-down — PMR or cyclic sighing, daily reflection DOWN

21:15 Supplement block C C

22:00 Bed — 9 h in bed BED

III Week

Four blocks, one year.

One fixed slot, 13:30–15:00. Per week: two hard endurance sessions, three strength sessions, one technique/Z2 session, Sunday off. Hard sessions never on consecutive days and only with HRV in band. Every 4th week is a deload, week 12 of each block is a test week. Year 1: 12 Oct 2026 – 26 Sep 2027.

Block 1 — VO2max

Weeks 1–12 · 12 Oct 2026 – 3 Jan 2027 · 2× HIIT · 3× strength · ≈ 8 h

Mon Kickr HIIT A — 4 × 4 min @ 90–95 % HRmax 60–70 min

Tue Strength B medium — full body + core 75 min

Wed Swim 1 km + steam room 120 min Mössingen pool

Thu Strength A heavy + speed touch 70 min

Fri Strength C light — upper body + calves 60 min

Sat Kickr HIIT B — 4 × 8 min / long Z2 + sauna 75–90 min

Sun Off — walk 30–60 min —

Block 2 — Strength / hypertrophy

Weeks 13–24 · 4 Jan – 28 Mar 2027 · 4× strength · 1× HIIT · ≈ 7 h

Mon Lower body A heavy 75 min

Tue Upper body A heavy 75 min

Wed Swim 1 km + steam room 120 min Mössingen pool

Thu Lower body B hypertrophy 75 min

Fri Upper body B hypertrophy 75 min

Sat Speed touch + Kickr HIIT 4 × 4 + sauna 70 min

Sun Off —

Block 3 — Sprint

Weeks 25–36 · 29 Mar – 20 Jun 2027 · 2× sprint · 2× strength · ≈ 7 h

Mon Acceleration + plyos → strength A heavy 90 min Track

Tue Z2 Kickr 60–75 min

Wed Strength B medium + Nordics, Copenhagens 70 min

Thu Max velocity — 30–40 m flying 80 min Track

Fri Kickr HIIT 4 × 4 (maintenance) 60 min

Sat Swim 4 × 250 m + steam room 90 min Mössingen pool

Sun Off —

Block 4 — 1 km / maintenance

Weeks 37–48 · 21 Jun – 12 Sep 2027 · run HIIT · long Z2 · strength A/B · ≈ 7.5 h

Mon Run HIIT — 5 × 3 min @ 95 % HRmax 60 min

Tue Strength B medium 75 min

Wed Z2 Kickr 75–90 min

Thu Strength A heavy + speed touch 70 min

Fri Kickr HIIT 4 × 8 or Z2 (HRV-dependent) 60–75 min

Sat Swim 4 × 250 m + steam room 90 min Mössingen pool

Sun Off —

IV Sleep & Recovery

Recovery is the training.

Sleep is not the end of training — it is the training. Load is steered by HRV, not by feel.

Sleep

Bed: 22:00 · 9 h in bed
Wake: 07:00 ± 30 min · weekends too
Room: 19–21 °C · ≤ 1 lux
Light: from 19:00 ≤ 10 melanopic lux
Fluids: from 20:00 sips only
Tracking: Whoop · HRV, RHR, sleep

Recovery

Heat: max 3×/wk · 15–20 min · steam Wed, sauna Sat
Cold shower: daily 07:35 · 30–90 s · never after strength
Mobility: daily 07:00 · 10–15 min
Steps: 12k · without extra time
Breathing: PMR or cyclic sighing · 5–10 min before sleep
HRV rule: 7-day mean below band → no HIIT

V Nutrition

Four fixed meals.

Same structure every day. Only three things change: the protein in M3 by weekday, the starch amount by day type, and lentils instead of rice on Mon/Wed/Fri.

Window

07:45 – 18:15 · 4 meals

Strength day ≈ 2,800 kcal · 175–180 g protein (2.3 g/kg) · 320–330 g carbs · 95–100 g fat · 50–57 g fibre
M1 07:45 egg-oat bowl — 3 eggs, oats, wheat germ, skyr, blueberries, kiwi, walnuts
M2 11:00 pre-training shake — whey, kefir, banana, oats, cocoa, chia
M3 15:30 protein bowl — salmon, sardines, chicken or beef by weekday; basmati, broccoli + sprouts, mushrooms, sauerkraut, olive oil
M4 17:45 quark-potato anchor — skyr, gouda, potatoes, kale, carrot, pumpkin seeds
Day type only changes the starch: cardio ≈ 3,350 kcal, rest day ≈ 2,400 kcal
Water ≈ 2.2 l/day in fixed slots + training bottle sized to measured sweat rate
No improvisation — only defined variants (compact, dairy-free, travel)

VI Supplements

The stack.

Protocol V6 · October 2026

Core ≈ €35–50/month. Everything else is tied to a lab value or a training block. Whatever shows no measurable effect after 8 weeks is out.

Block A · M1 07:45

Creatine monohydrate: 5 g
Vitamin D3 (by 25(OH)D level): 2,000 IU
Iodised salt (across M1, M3, M4): 3 g

M2 11:00

Whey isolate: 25 g

Training-bound

Collagen peptides + vitamin C — 12:45, heavy-leg, sprint and plyo days only: 15 g + 50 mg
Maltodextrin + salt — cardio ≥ 60 min: 40–60 g + 0.5 g
Beta-alanine — loading weeks, split over 4 meals: 3.2 g
Sodium bicarbonate — key day only, 90–180 min before: 0.3 g/kg

Block B2 · M4 17:45

Vitamin K2 MK-7: 100–180 µg
Lithium orotate (optional): 1 mg

Block C · 21:15

Magnesium bisglycinate: 300 mg
Glycine: 3 g

Only on lab finding or need

Vitamin B12 — Sun, only if HoloTC/MMA is off: 1,000 µg
Potassium iodide — only if spot urine iodine < 100 µg/L: 100–150 µg
Zinc bisglycinate — only if serum zinc below range: 10 mg
Omega-3 (Zinzino BalanceOil) — weeks with < 4 fish days: 12 ml
Melatonin — max 2 nights/week: 0.3–0.5 mg

Dropped since V4

Aged garlic, astaxanthin, CoQ10, hyaluronic acid, TMG, algae oil: —
Creatine 10 g, D3 4,000 IU, zinc 4 mg, glycine 7 g in the morning: —
Melatonin 1 mg extended-release, daily fasted collagen: —

VII Tools & Devices

The instruments.

Every device has a fixed slot in the day or it is gone. None of it replaces sleep, food or training. Bought, not sponsored.

Training & Tracking

Whoop: HRV, RHR, sleep · recovery score ignored
Wahoo Kickr: Z2 + HIIT
Mössingen indoor pool: swimming + steam room
FreeStyle Libre: CGM · 14 days in weeks 3–4
3-min PVT: daily 08:30 · cognition KPI

Light & Recovery

Luminette: 07:00 · 20–30 min
Red light panel 660/850 nm: strength days 12:45 · skin Tue/Thu/Sat
Celluma Pro: red/NIR · blue light off
Finnish sauna + NIR sauna blanket: max 3 heat sessions/week
Hyperice NormaTec: optional after hard days
Hyperice Percussion & Viper: mobility + warm-up
Nurosym (taVNS): 4-week test from week 5

Sleep setup

8 Sleep Pod: cover + slatted base
Tempur Pro Plus CoolQuilt: mattress
Grounded duvet cover: woven silver · hygiene
Silk pillow case: woven copper

Environment & Diagnostics

Under-desk treadmill: 2–3 km/h · never in the peak block
CO2 monitor: office < 1,000 ppm, ideally < 800
HEPA air purifier: bedroom + office · PM2.5 < 10 µg/m³
Lucis: blood panel · every 6 months

One rule.

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