Introduction

My name is Mickael, I am a 31-year-old investment banker based in Paris.

To give a bit of background, I used to be a teen athlete (tennis) up to the age of 15. I then transitioned to martial arts at the age of 16 (Krav Maga, MMA, BJJ, Muay Thai) and have been doing it on and off since.

A few events led to me to decide on diving into better health:

• I have a history of acute anxiety and panic attacks (not anymore. I just have the casual anxiety that anyone can have). Potentially due to my job and the crazy hours I was doing in the first few years in the job when based in London (80-100 hours a week)
• I have a family history of diabetes and unfortunately recent family history of strokes
• 4 months ago, I read Outlive from Peter Attia and it opened my eyes on what I was doing right, wrong, and not enough then decided I did not want to settle for average.

I want to be strong and healthy primarily for myself but also for my family and future children.

I want them to have a healthy and dynamic father.

I have detailed below my daily routine (I started 4 months ago).

I try to stick to it as best as I can, but nobody is perfect.

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My daily routine

Morning

— Waking up (8:00am)

— Take a cold shower

— Brushing teeth and tongue with natural toothpaste with little to no fluoride, flossing

— Skincare routine: using SVR and Horace products which are low or have no harmful chemicals (I would suggest you use Yuka to check what are in your cosmetics, this is a great app)

• SVR SPF50 moisturizing cream
• Horace anti dark circles

— Then I start with 30-45min of Nurosym vagus nerve stimulation to reduce stress.

At the same time:

• 10min of light therapy
• Mental and logical exercises to wake my brain up
• Deep breathing exercises
• Meditation for 10-15min

— After I am done with the above, I do 10-15min of stretching and mobility exercises from head to toes followed by 5min of balancing exercises (eyes open and eyes closed) as recommended by Doctor Peter Attia

— Morning supplements:

• One table spoon of organic non filtered apple cider vinegar in 15cl of water. Get rid of mouth, throat bacteria and reduces stomach acid
• Pure hyaluronic acid 200mg. Promotes healthy skin and brain
• Magnesium bisglycinate, 200mg, coupled with taurine and vitamin B6. Magnesium promotes normal muscle function, lower stress and normal cognitive functions
• Zinc bisglycinate 30mg. Promotes good level of testosterone and healthy immune system

— I go to the office at 9:00am

Afternoon

— I work until 11:30am / 12:00 and then go to my workout session (between 1 hour to 1 hour and 30min)

• For workouts I try as much as possible to follow Peter Attia's weekly routine, which is quite interesting and demanding:
  • 3-4 strengths trainings,
  • 2 Zone 2 cardio trainings,
  • 1-2 VO2max trainings.
  • Before strength trainings he also recommends doing balancing exercises, which I already do as part of my morning routine.
  • So in total, I go to the gym 6-7 times a week

— I then go back to the office for my first meal of the day (| generally fast 15 hours a day).

Before I eat my meal, I break my fast with Hydrolysed Collagen Peptides (10g). It promotes good skin, stronger bones, muscles and tendons

• I try to eat a big salad with different ingredients:
  • Chicken
  • Eggs
  • Rice
  • Sweet potatoes
  • Avocados
  • Some greens and olives
  • I take one table spoon of Extra Virgin Olive Oil (link below). Promotes general health, along with arterial and heart health
  • Omega 3: (link below) good for brain and cognitive health
  • I take 2-3 squares of Montezuma's Absolute Black (100%) chocolate. (link below) High in polyphenols and flavanols, which are good for heart health and are powerful antioxidants

• I take softgels from Project Blueprint: these pills have astaxhantin, lutein, zeaxanthin, vitamin K1 and K2. All of these supplements promote arterial, brain, bone and eye health. Astaxanthin is also the strongest antioxidant known on earth
• I take berberine, which promotes healthy blood sugar levels and healthy cholesterol levels
• Finally I drink the Longevity Mix from Project Blueprint: it includes creatine (good for cognitive and muscle performance), vitamin C, magnesium citrate, CA AKG, ashwagandha, glucosamine sulfate and other ingredients
• Methylated B12 and folate from Jarrows every other day

Evening

— I also have my dinner at the office (yes it is sad but I want to eat early) generally have another big salad as the one stated above, or I change for a Mediterranean style diet meal (vegetables, olives, olive oil, a bit of feta, aubergines etc.)

— I then work until 7:00-8:00pm

— I am home at around 8:00-8:30pm

— The first thing I do is putting on my blue light blocking glasses, in order to prevent blue light from distributing my sleep. I watch a movie, relax, spend time with my other half.

— I then prepare my routine for the night:

• Shower
• Brush my teeth, my tongue, I floss and then put on a mouthguard to avoid damaging my teeth when I sleep (bruxism)
• Evening supplements: (links below)
  • Liver cleanse from Thorne including berberine and milk thistle
  • Glycine (5g) (promotes good sleep)
  • Inositol (1/4 of a teaspoon) (promotes good sleep)
  • Magnesium 200mg (promotes good sleep)
• I read a book
• I sleep (11:30pm)

Supplement list

Morning

One table spoon of organic non filtered apple cider vinegar in 15cl of water

Pure hyaluronic acid, 200mg

Magnesium bisglycinate, 200mg

Zinc bisglycinate, 30mg

Afternoon

Hydrolysed Collagen Peptides, 10g

One table spoon of EVOO

Omega 3

2-3 squares of Montezuma's Absolute Black (100%) chocolate.

Softgels from Project Blueprint: these pills have astaxhantin, lutein, zeaxanthin, vitamin K1 and K2.

Berberine

Longevity Mix from Project Blueprint: includes creatine (good for cognitive and muscle performance), vitamin C, magnesium citrate, CA AKG, ashwagandha, glucosamine sulfate and other ingredients

Methylated B12 and folate

Evening

Liver cleanse: including berberine and milk thistle

Glycine, 5g

Inositol

Magnesium, 200mg

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