The Four Pillars of Well-being

• Nutrition: There’s a strong belief in the power of superfoods, dietary strategies, and nutritional supplements as the bedrock of vibrant health.
• Exercise: Training is seen as supremely beneficial, encompassing everything from the simplicity of running to the strategic complexity of high-intensity interval training and the joy of recreational sports.
• Rest: The transformative power of rest and other restorative practices is recognized as essential, though often overlooked, elements of a complete health regimen.
• Harmony: Most importantly it's vital to find a balance between activity and relaxation, making the wellness journey both sustainable and enjoyable.

✅ My current daily routine

Updated May 2025. Male, active, age 45+

🌅 Morning

• NAD+ - on empty stomach, with water

NAD+ supports mitochondrial function and cellular energy production. It's essential for slowing age-related decline and enhancing overall metabolic performance.

• Creatine Monohydrate – 5 g with a large glass of water

Creatine Monohydrate improves strength, power, and muscle energy stores. It also supports brain health and cellular hydration.

• Zinc – with breakfast

Zinc strengthens immune function, supports testosterone production, and aids in tissue repair.

• Vitamin D – with breakfast (fat-soluble – take with olive oil)

Vitamin D enhances calcium absorption, strengthens bones, and regulates immune responses. Taking it with olive oil ensures optimal absorption.

• Beta-Carotene – with breakfast (take with fat, e.g. olive oil)

Beta-Carotene is converted to Vitamin A, supporting skin, eye, and immune health. As a potent antioxidant, it helps counteract oxidative stress.

• Resveratrol – with breakfast (preferably with a fat source)

Resveratrol activates longevity genes (sirtuins), protects against inflammation, and supports heart and brain health — especially when taken with fat for better absorption.

• Olive oil – 1 table spoon in or with breakfast

Olive Oil (1 tbsp) provides healthy monounsaturated fats that improve absorption of fat-soluble vitamins and antioxidants. It also supports cardiovascular and cognitive health.

💡 In summary this morning stack promotes cellular energy, hormonal balance, immunity, anti-aging, physical performance, and optimal nutrient absorption — a comprehensive foundation for long-term health and active aging.

🥤 Workout smoothie

• Whey
• Soy Milk
• Goji berries
• Blueberries
• Banana

💡 Provides protein, antioxidants and carbohydrates – perfect before/after training.

🌙 Evening

• Magnesium – for muscle recovery, sleep & relaxation

Snack ideas:

• Greek yogurt + nuts + berries
• Cottage cheese + honey + banana
• Quark + flaxseeds + apple slices

💡 Provides slow-digesting protein, healthy fats and antioxidants.

Nutrition: A Path to Enhanced Vitality

Navigating the landscape of nutritional science reveals the critical role of superfoods, the significance of balanced meals, and the transformative impact of well-chosen supplements. Here are some tips on where you can order superfoods in the Swedish market.

Wellness with Supplements

Longevity

Exercise & Training

In the realm of personal wellness, exercise and training play a pivotal role, essential for optimizing physical health, promoting mindfulness, and enhancing overall well-being. Find your personal motivation, set both short and long-term goals and embrace setting personal challenges to grow your ambitions. Personally, I've found fulfillment in pushing myself through OCR competitions worldwide, extreme nature skiing and snowmobiling adventures in British Columbia, and competitive Padel tournaments representing Team Sweden.

Healthcare

Thanks

I regularly update this page with new insights, so feel free to save it for future updates. If you have any questions, don't hesitate to reach out.

Daniel