Fabio AndreattaHealth & Wellbeing
My evidence-based approach to optimizing physical and mental performance through nutrition, movement, recovery, and mindful living.
Daily Health Metrics
Consistency over intensity. These are the benchmarks I aim for every day to maintain optimal health.
Fuel For Performance
A high-protein, moderate-fat, lower-carb approach optimized for energy, body composition, and longevity.
Macro Distribution
Primary focus for muscle & satiety
Quality fats for hormones & brain
Strategic timing around activity
Food Staples
Grass-fed Beef
Iron, B12, creatine
Pasture Eggs
Complete protein, choline
Wild Salmon
Omega-3, vitamin D
Leafy Greens
Micronutrients, fiber
Guiding Principles
Why I avoid seed oils
Industrial seed oils are the one thing I work hardest to cut. Soybean, canola, sunflower, corn, and grapeseed make up a huge share of processed and restaurant food, and I think they are quietly one of the worst things in the modern diet. This is my own read of the evidence, not settled medical fact.
Heavily processed to extract
Getting oil out of a seed is not gentle. It typically involves high heat and a solvent like hexane, then bleaching and deodorizing. The result is an industrial product, not something you could make in a kitchen.
Skews your omega-6 to omega-3 ratio
These oils are very high in omega-6 linoleic acid. Modern diets already run far too high on omega-6 relative to omega-3, and that imbalance is linked to chronic inflammation. I would rather get my fats from butter, olive oil, and animal sources.
They stick around
Linoleic acid builds into your cell membranes and clears slowly, on the order of years, not weeks. So cutting seed oils is a long game. The sooner you start, the better, and the payoff compounds quietly over time.
Fasting as a Tool, Not a Religion
Years of experiments, from daily eating windows to ten-day water fasts. Here is what the long ones actually taught me, and how I use them now.
Periodic, not daily
I use longer water fasts as a deliberate reset a couple of times a year, not as an everyday rule. Daily strict fasting wrecked my energy in the hours I most needed it. The longer resets are where the real value showed up.
Electrolytes are the difference
The thing that makes an extended fast safe and bearable is sodium, potassium, and magnesium. Skip them and you feel terrible and quit early. With them, the back half of a long fast is calmer than people expect.
Breaking it matters most
The fast is the easy part. How you come out of it decides whether you keep the benefit. Small, simple, and slow. Bone broth, then eggs or fish, then real meals. Rush this and you undo the whole thing.
Note: Extended fasting is not for everyone. It is not safe while pregnant, underweight, or on certain medications. This is my own experience, not medical advice. Talk to a doctor before attempting a multi-day fast.
Strategic Supplements
Two tiers. A basic stack almost everyone should run, then the experimental layer I test on myself. Doses are what I personally take, not medical advice.
The Basics
If you do nothing else, do these. Strong evidence, high safety, and relevant for almost everyone. There is not much to debate here.
Vitamin D3
Non-negotiable at 53 degrees north in Friesland, where winter daylight runs short. Most people in Northern Europe are low. Pair it with real sun whenever it shows up.
Omega-3 (Cod Liver Oil)
A clean cod liver oil, skipped on the days I eat oily fish. Almost everyone eats too little omega-3 and too much omega-6. This closes the gap.
Magnesium (Multi-Form)
A blend of glycinate, taurate, malate, citrate and glycerophosphate. Most people are deficient. I keep the dose modest because my mineral salt already adds magnesium and my bloodwork sits in a good range.
Creatine Monohydrate
The most researched supplement there is, and the benefits reach well past the gym. I take it every day, no loading and no cycling, partly for the cognitive buffer on low-sleep weeks.
Electrolytes (Mineral Salt)
I start the day with salt water, then black coffee, and salt my food generously with a high-mineral unrefined salt. No potassium pills.
The Experimental Layer
More personal and still emerging. This is what I test on myself, not a blanket recommendation. Do your own homework before copying any of it.
Glycine
Stirred into chamomile tea before bed. It helps me fall asleep faster and feeds glutathione, the body's main antioxidant.
Astaxanthin
A potent fat-soluble antioxidant from algae. I take it with the fattiest meal of the day so it actually absorbs.
Ashwagandha (KSM-66)
A KSM-66 standardized root extract, the best-studied adaptogen for taking the edge off cortisol, with a modest testosterone bump in the research. Earns its place in a high-stress season.
Lithium Orotate
A nutritional micro-dose, nothing like the pharmaceutical amounts. The interest comes from regions with naturally high lithium in the water showing better long-term brain health and mood. Taken with lunch.
Saffron
A standardized extract at 0.3% safranal. The research has it holding its own for mild low mood through serotonin support, which matters on a meat-heavy diet. I cycle it, several weeks on then a break, rather than running it forever.
Note: Supplements complement, not replace, a solid nutritional foundation. Always consult a healthcare provider before starting any supplementation protocol.
Daily over heroic
Right now I'm not in a structured training block. Movement is daily, simple, and impossible to skip — that's the point.
12,000 steps daily
Walking is the foundation. Most days I clock 10–15K just by being outside, walking calls, and stepping away from the desk often.
Daily pushups
A short bodyweight set every day — variations and reps shift, but the habit doesn't. Two minutes that add up to something real over a year.
Outside every day
Time in daylight, cold air, and on uneven ground. Long walks in Friesland double as thinking time and the cheapest cardio there is.
Sustainable, not heroic
I'm not running a training block right now. The goal is something I can do at 75 — show up daily, stay mobile, never miss two in a row.
When the season calls for it (sailing, hiking, projects), I add load. When it doesn't, the daily floor stays the same.
Recovery & Sleep
Training breaks you down; recovery builds you up. Prioritizing rest is not optional—it's essential.
Sauna Protocol
3-4x weekly
Benefits
- Increased blood flow & circulation
- Heat shock protein activation
- Cardiovascular conditioning
- Mental clarity & stress relief
- Improved sleep quality
Pro tip: Stay hydrated before, during, and after. Start with shorter sessions and build tolerance.
Cold Exposure
After sauna or training
Benefits
- Reduced inflammation
- Enhanced recovery
- Dopamine & norepinephrine boost
- Mental resilience building
- Improved circulation
Pro tip: Focus on controlled breathing. Cold showers are a great starting point before ice baths.
Sleep Optimization
8 hours of quality rest is non-negotiable
Consistent Schedule
Same wake and sleep times, even weekends
Cool Environment
Bedroom at 18-20°C for optimal sleep
No Blue Light
Screen cutoff 1-2 hours before bed
Dark Room
Blackout curtains for deep sleep
Mind & Purpose
Physical health is only half the equation. Mental clarity and purpose drive everything else.
Morning Mindfulness
10-15 minutes of meditation or breathing exercises to start the day with clarity and intention.
Continuous Learning
Daily reading and podcast consumption to expand knowledge and challenge existing beliefs.
Quality Relationships
Investing time in meaningful connections that support growth and wellbeing.
Goal Setting
Clear objectives with regular review and adjustment. Progress over perfection.
Guiding Wisdom
We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle
The body achieves what the mind believes.
— Napoleon Hill
Take care of your body. It's the only place you have to live.
— Jim Rohn
Health is a Journey, Not a Destination
The goal isn't perfection—it's progress. Small, consistent actions compound over time to create extraordinary results. Start where you are, use what you have, and do what you can.
Daily thoughts on mindset, health & growth
Follow along for real-time takes on optimizing life, business, and wellbeing.
Follow @fabioandreatta
Common questions
What I get asked most about supplements, training, sauna, sleep, and the science behind the routine.