My Biohacking Saturday: The Ultimate Protocol for Peak Performance, Focus, and Longevity
Published July 25, 2026
N=1 Disclaimer: This article describes my personal extreme protocol. Many of the dosages and practices mentioned (e.g., hypoxia training) fall within the realm of experimental biohacking and go far beyond general recommendations – even those in my own creatine compendium. This is not a recommendation to replicate, especially not for beginners or people with pre-existing medical conditions. Where relevant, I explicitly point out below any points that warrant special caution.
Guys, you keep asking me how I manage to perform at a top physical level, maintain my cognitive endurance for hours of programming, and simultaneously outsmart cellular aging. The answer lies not in a single miracle cure, but in the precise orchestration of my entire day.
Today, I'm taking you through my entire Saturday routine. Every step, every supplement, and every habit serves a biochemical purpose. Buckle up – this is my master protocol!
7:30 a.m.: The Engine Starter (Hydration & Blood Flow)
The body loses a massive amount of water overnight. My first move after getting up is therefore a highly potent cell volumizer & pump stack.
- The drink: 400 ml water, 10 g creatine, 3 g taurine, a pinch of salt, a tablespoon of honey, and a teaspoon of fresh lemon juice (vitamin C).
- The capsules: 800 mg NAC, 3,000 mg L-arginine, 3,000 mg L-citrulline, and – brand new to the stack – PQQ.
The Science Behind It:
Why 10 g of creatine when I recommend 3–5 g in my own compendium? For pure muscle building, 5 g is completely sufficient – and that's what the compendium recommends. Here, I'm deliberately using a higher dose because I'm currently testing on myself whether the neuroprotective and cognitive effects benefit from higher serum levels during severe mental exhaustion. The data on this is still limited, but my subjective N=1 experience has been positive so far.
The honey provides fast-acting glucose for the brain, and the slight insulin spike could theoretically support the cellular transport of creatine and taurine. Arginine and citrulline increase nitric oxide (NO) production – causing blood vessels to dilate. The vitamin C from the lemon juice protects this NO from premature breakdown. NAC neutralizes free radicals and clears the airways. PQQ (pyrroloquinoline quinone) is currently the most exciting molecule in the stack for me: human studies on it are still in their infancy, but the mechanisms of mitochondrial biogenesis in animal models are so fascinating that I'm testing it as an early adopter.
7:45 a.m.: Fasted Cardio (The Catalyst)
Right after taking the stack, I head out with the dog for 30 minutes. Brisk walking, at a fast pace.
Why? The increased heart rate acts like a taxi. The blood flow boosted by arginine and citrulline now shoots the nutrients exactly where they need to go.
8:30 a.m.: The Fat Matrix & Co-Factors
Back home, I replenish my system with fat-soluble vitamins and micronutrients.
- The stack: 1 tbsp olive oil, 2,000 mg algae oil (provides a whopping 700 mg omega-3 / 360 mg DHA), D3/K2 (5,000 IU + 200 µg). Along with 200 ml of water: B-complex, 150 µg iodine (organic kelp), 200 µg sodium selenite, and silicon (666 mg bamboo shoot extract).
The Science:
Vitamins like D3 need fat as a carrier – that's why I use olive oil and algae oil. 5,000 IU of D3 is a deliberately high dose that I don't take blindly: I have my blood levels (25-OH vitamin D) tested twice a year and adjust the dose accordingly – I wouldn't recommend this to anyone without regular monitoring. Iodine and selenium are the perfect duo for getting the thyroid and metabolism up to full speed for the day; anyone with a pre-existing thyroid condition should consult a doctor about their iodine intake from kelp beforehand, as the iodine content of kelp supplements can vary widely.
Afterward: read, rest, and recalibrate the system.
10:00 a.m.: The Hormesis Maximum (The Ultimate Stress Test)
Now the nervous system is switched into high gear.
- 25 minutes of Wim Hof breathing: Oxygen floods the blood, CO2 levels drop.
- Push-ups: After the final exhalation, with my lungs completely empty, I do push-ups (48 today!). This forces the body into a brief, intentional state of hypoxia (oxygen deprivation), which triggers incredible adaptive processes. (Warning: increased risk of fainting due to hypoxia during exertion. Never perform this while standing without support, in water, or while driving!)
- Cold Shower (today: 3 times for 1 minute each): I didn't start out at 3 minutes – at first, it was just a few seconds for my arms and legs. Over the course of several months, I gradually increased the duration; today, I do 1 minute each for my arms/legs, torso, and head. If you want to try this: it's better to plan for weeks or even months and increase gradually in small steps rather than jumping right into the cold – and if you have pre-existing cardiovascular conditions, talk to a doctor first.
The effect: a massive spike in adrenaline and dopamine. I'm now more alert than any amount of coffee could ever make me.
11:00 a.m.: The Crucible – High-Intensity Circuit Training
Off to the gym. An hour of full-body circuit training at my absolute maximum heart rate, followed by 15 minutes of deep stretching. Thanks to the morning prep (hydration, NO booster, dopamine), my body performs like a machine here without becoming overly acidic too soon.
12:30 p.m.: Parasympathetic Activation & Re-Feed
After the workout, I consciously switch from "fight or flight" mode back to "rest and digest" mode.
- A leisurely 15-minute dog walk: brings my heart rate down and signals to my body that it's safe.
- The Post-Workout Meal: naked oats (fresh and very finely ground), baking cocoa, shredded coconut, mixed with oat milk (2 x 30 sec. at 900W in the microwave, let sit for 15 min.). Served with a bowl of fresh cherries for antioxidants.
- Post-Workout Supplements: 2 mg copper, 5 mg manganese, and urolithin A.
The Science:
Copper and manganese replenish the trace minerals lost through sweat. Urolithin A is the perfect partner for the PQQ taken in the morning. While PQQ builds new mitochondria, urolithin A clears out defective and old mitochondria (mitophagy). The high-intensity circuit training triggers cellular remodeling – these supplements provide the building blocks.
Afterward: a quick 15-minute walk with the dog for perfect blood sugar control after the carbs.
2:00 p.m.: Deep Work & Flow State
Now my cognitive phase begins. The physical stress is over; my brain is fueled by glucose from the oats and riding the steady dopamine high from the ice bath. I sit at my computer, design complex IT systems, write code, and drive my creative projects forward. During this phase, I have laser-like focus that lasts for hours.
4:00 p.m.: The Binding Break
While I work, I take 2 zeolite capsules.
Why? Zeolite is a mineral with a certain binding capacity in the gut. The evidence from human studies is still limited – I'm treating this more as a personal experiment than as a proven recommendation. Since it must be taken separately from meals and other supplements (so it doesn't bind to beneficial nutrients), 4:00 p.m. is the perfect time.
6:00 p.m.: Dinner & Continued Flow
Dinner at a Portuguese restaurant – a large, fresh vegetable stir-fry. It's easy to digest, provides fiber, and doesn't tax the system, so I can seamlessly return to my projects afterward and continue working creatively.
9:00 p.m.: The Sleep Stack & Down-Regulation
To wrap up the day perfectly and maximize nighttime recovery, I prepare my brain for sleep.
- The stack: 1x lithium orotate, 1x zinc, 4x Magtein (magnesium L-threonate).
The Science:
I deliberately take zinc separately from copper at noon so that both are optimally absorbed. Magtein is the only form of magnesium that effectively crosses the blood-brain barrier and deeply relaxes the nervous system. I take lithium orotate in microdoses following the recommendation of Dr. Michael Nehls, who describes it in his books as neuroprotective and essential for cellular health. Important to note: lithium, in any form – including as orotate in trace doses – has a narrow therapeutic window, and data on long-term use in healthy individuals is limited. Anyone with pre-existing kidney or thyroid conditions or who is taking medication should definitely consult a doctor beforehand.
To wrap up, I take a relaxed 30-minute walk with the dog in the fresh night air to break down any remaining cortisol and let melatonin flood in.
10:00 p.m.: Lights Out
Time to fall asleep. The body heals, muscles grow, and the brain processes. Tomorrow, we'll be ready to give 100% again.
What does your weekend routine look like? Do you just let Saturday unfold naturally, or have you established set routines as well?