4 min read

🧘🏻‍♂️ My Optimal Health Protocol

🧘🏻‍♂️ My Optimal Health Protocol
Photo by Emma Simpson / Unsplash

The last few weeks I have been thinking a lot of about health. 

I believe mental health is the most important asset we have. However, the mind body distinction isn't a hard dichotomy. The better we take care of our physical health, the better emotions we will feel. Simple.

Yet, we as a society are declining. What is default for many of us is in fact not very healthy. Take for example a simple cup of hot chocolate. Many of us drink this or a similar drink on a daily basis. Here's what it did to my blood glucose:

Staples like rice and bread have a similar effect. Just because it is default does not mean it is healthy.

In this post, I want to describe an advanced health protocol. After doing blood tests, glucose monitoring, poop test, fitness tests, and listening to HubermanGalpinAttia, and the likes, this is what I have arrived at. 

Before you read further, remember that this is just what I am doing. Every person is different, and I recommend that you check in with your GP before adopting it yourself. 

I hope you see some of this and it helps you create a routine for yourself.

With that said, here is my summary of how I am working on my health. These are ideal guidelines for myself, in reality I definitely don't stick to them a 100%. And remember, none of this is working if it creates self-hate. I try to approach all of this from a place of self compassion, and allow myself to be imperfect. 

So, without further ado, here it is:


Why: Sleep is the foundation of all health, mental and physical.

  • Light is the most important factor in regulating sleep. Your brain has a centre exclusively to monitor your daily rhythm, and that part mainly works on light.
  • Critical for sleep: take in sunlight within the first hour of waking
  • At night, use a black out blind or a good quality eye mask
  • Temperature: this is the next best determinant of sleep quality. In cold months, aim for a bedroom temperature of 18* C. In hot months, I use a water cooling sleep mattress to bring the temperature lower. 
  • Tape mouth shut for nasal breathing (see posture)
  • Speculative: cherries, athletic greens (not sponsored), meditation, have also subjectively helped my sleep


Why: what you eat is how you feel + your sense of energy each day depends on your food (assuming sleep is sorted).

  • Eating low glycemic foods help us feel energetic throughout the day and possibly increases lifespan. Eat meals containing: low glycemic carbohydrates, 1-2 portion of veggies, 1 protein source, and 1 healthy fat source. Ideally with garlic or a healthy spice.
  • Sample meal: Quinoa salad with green lentils, baby spinach leaves, garlic seasoning, and extra virgin olive oil. (About 500 Kcal, 25g protein). 
  • Gut health is a big predictor of mental health. Aim to eat 1 serving of probiotic fermented foods a day (eg. kimchi). Aim to eat a variety of plants, which serve as prebiotics. 
  • I find it hard to get probiotics in my diet regularly so I take Heights biotic (again, not sponsored).
  • Meal replacement drinks like Huel (not sponsored) are good for in a time crunch (think better than burgers but not as good as the quinoa salad). 


Why: Showing up for my loved ones, and the people I touch through my work, alive and energised. 

  • 3 days a week of strength training (full body). End with a sprint of cardio (HIIT 80-100% max heart rate).
  • 1 day a week of zone 2 cardio for 60-180 mins (for eg. long hike which can be done with a friend).
  • 1 day a week of dynamic activity or sport (normally for me, this is salsa dancing - in the past I've done Brazilian Jiu Jitsu).
  • Quick jumping jacks, brisk walks, regular stand ups, when in office
  • At least 1 full day of rest a week
  • End every shower with 1 minute of max cold


Why: To optimise training and improved focus for my work. Also to compensate for busy days, but never to be considered more important than diet. None of these are sponsored.

  • 2 pills a day of multivitamin. I take Heights Smart Supplement. Key ingredients are vitamin D (2000 IU), B vitamins (I eat vegetarian, so might miss out on these), and Omega 3s (great for brain health). 
  • 1 probiotic (mentioned above)
  • 3g Creatine a day (one of the most studied performance supplement)
  • ~500 mg NMN and resveratrol (for energy, and potentially for longevity. Science is unclear, but the latter almost certainly will be removed from the protocol given the evidence is weak)
  • Decaf coffee with a nootropic mushroom blend (Moksha) (every now and then)
  • Extra virgin olive oil shots (~1-3 tbsp a day, normally combined with food)


Why: optimal blood flow throughout the body. Confidence. 

  • Extremely important: nasal breathing. Regulates the balance of oxygen and CO2 in the body and promotes healthy jaw development.
  • Mindfulness: Pull yourself up as if someone's pulling you from a string
  • Train the neck between sets in the gym
  • Tongue posture: all of your tongue, especially the back third, should touch the roof of the mouth. This opens airways and corrects forward head posture (the so called "texting neck").


Why: The skin is the most important organ of the body, and is exposed to the elements. Minimise risk of skin cancer due to UV radiation. Look attractive on and off camera :)

  • SPF50+ sunscreen every morning before taking in morning sunlight
  • Retinoid at night (tretinoin, prescribed) 
  • Moisturise 2x day (morning and night)

Oral health

Why: Gum health has been linked to cardiovascular health. Have a sexy smile ;) ( I also have a family and personal history of dental health problems)

  • 2 x 2min of brushing using an electric toothbrush (I use iO series 9)
  • String or water floss every night
  • Rinse mouth with water after every meal

Hope this was helpful. This is still a work in progress so I might update this template soon.

Wishing you health.