Health & 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
Strategic Supplements
Only evidence-based supplements that address common deficiencies and provide measurable benefits.
Magnesium Glycinate
Essential mineral most people are deficient in. Glycinate form is highly bioavailable and promotes relaxation.
Vitamin D3 + K2
The sunshine vitamin paired with K2 to ensure calcium goes to bones, not arteries.
Omega-3 (EPA/DHA)
High-quality fish oil for optimal omega-3 to omega-6 ratio. Essential for every cell membrane.
Creatine Monohydrate
Most researched supplement in history. Benefits extend far beyond athletic performance.
Zinc Picolinate
Critical for immune function and hormone production. Picolinate form for optimal absorption.
Electrolytes
Sodium, potassium, and magnesium to maintain proper hydration and cellular function.
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.