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.

Daily routine

Active, fitness-driven lifestyle - male, 45+, high-performance mindset.

🌅 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.

• 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.

• Swedish Honey – 1 tea spoon

Swedish Honey provides natural enzymes, antioxidants, and trace minerals that support immunity, digestion, and overall vitality. Locally produced honey also contains small amounts of regional pollen, which may help the body adapt to local allergens.

• Omega-3 – 1–2 g daily with breakfast

High-quality fish oil or algae-based omega-3s reduce inflammation, support joint and brain health, and enhance recovery. Combined with your olive oil, it creates a strong foundation for anti-inflammatory resilience and long-term performance.

My morning stack promotes cellular energy, immunity, anti-aging, physical performance, and optimal nutrient absorption for a foundation for long-term health and active lifestyle.

🌙 Evening

• Magnesium – for muscle recovery, sleep & relaxation

Magnesium supports muscle recovery, nerve function, and deep sleep by calming the nervous system. It also helps regulate muscle contractions and reduces cramping after intense training.

• Zinc – supports repair, hormones & immunity

Zinc contributes to tissue repair, testosterone production, and immune defense. Taking it in the evening complements magnesium’s restorative effects, promoting optimal overnight recovery and cellular regeneration.

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 reads

Workout smoothie

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

Focused on extra protein for muscle gains, antioxidants and carbohydrates – great before or after training.

Snack ideas

• Greek yogurt + nuts + berries
• Cottage cheese + honey + banana
• Quark + flaxseeds + apple slices
• Quark + whey protein + peanut butter

Some ideas for extra snacks for slow-digesting protein, healthy fats and antioxidants.

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

Questions

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

Daniel

🚀🇸🇪 Collabs