Introduction

As a former Marine and Commando I have lived a very disciplined life. My lifestyle of determination and hardship brought me success and results on demand, yet, my lifestyle was also very destructive and demanding for my body, being and balance. 

After 20 years of soldiering and being one of the hardest trained special forces of the Netherlands, I left military service and became an entrepreneur to coach and train people to meet higher standards through hard work.

In the past 5 years I started to focus on optimizing and prioritizing my own mental and physical wellbeing, rather than destroying myself at all cost to meet a certain goal in body, being, balance or business (those are the four domains I work with).

In 2019 I became my strongest self.

In 2020 I became my fittest self.

In 2021 I became my most flexible self.

In 2022 I became my most aesthetic self.

In 2023 I started placing my bio markers up front, instead of my performances.

In 2024 I plan on becoming my autonomous self. 

The discovery of Bryan Johnsons Blueprint came at the right time, and at the right moment for me. I was open and ready for it.

My daily routine

Get up between 5am – 7am, and aim for 100% sleep score.

Get dressed in Training Gear.

Drink my Green Bullet.

15 minutes of red light therapy.

Drink my shialit tea.

60 minutes of weightraining and stretching.

Drink my Protein shake with additional creatine.

Take my morning supplements.

Put the slow cooker on for steaming Super Veggie.

Shower while performing hair rejuvenation protocol.

Then apply skin care routine and head massage and scalp oil.

Get dressed.

Breakfast with Super Veggie.

15 minutes of wearing Red light cap for hair rejuvenation, while going through my agenda for the day.

Work.

11 am Eat a Protein rich lunch (vegan or meat).

Work.

3 pm Eat Nutty Pudding as my last meal.

Work.

Cool down:

Journal and charge all battery loaded items if needed.

Prepare for the next day.

Walk the dog.

Prepare clothing for the next day (reduce choices for clarity).

Prepare work for the next day (laptop charged and ready to go).

Brush Teeth.

Skin care and Hair Rejuvenation care.

Wind down with Pulsetto.

Wind down with Breethe App.

Sleep, and aim for 100% sleep score.

Bedtime is strict 10pm to bed.

Getting up time is between 5 and 7am; I am used to little sleep, so my biggest challenge is to stay asleep till 7am and fully sleep 9 hours.

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Meals

Green Bullet

The Green Bullet contains:

• 300 ml Water
• 200 gram Spinach
• 1 spoon Chiaseed
• 1 spoon Hempseed
• 1 spoon Flaxseed
• 1 Banana
• 3 Strawberries

Protein Breakfast (A Protein Shake or Eggs)

• 200 ml water
• 200 ml Bonebroth (or 1 scoop collagen powder)
• 2 scoops pea protein
• 1 banana

Super Veggie

• Black lentils, 45 grams dry, ~150 grams cooked
  
• Broccoli (head+stalk), 250 grams
  
• Cauliflower. 150 grams
• Shiitake or Maitake Mushrooms, 50 grams
  
• Garlic, 1 clove (a piece)
  
• Ginger Root, 3 grams
  
• Lime, 1
  
• Cumin, 1 Tbsp
• Apple Cider Vinegar, 1 Tbsp
  
• Hemp Seeds, 1 Tbsp
• After prep, drizzle 1 Tbsp of Extra Virgin Olive Oil

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Protein Lunch

• 1 Avocado
• 2 Bananas
• A big bowl of freshly steamed veggies (Vegan based Protein lunch)
• Or 300 grams of beef or chicken (Meat based Protein lunch)

Nutty Pudding

• 50-100 mL Macadamia Nut Milk
• 3 Tbsp ground macadamia nuts (20% off)
• 2 tsp of ground walnuts
• 2 Tbsp chia seeds
• 1 tsp of ground flaxseed (seed that is ground into flour)
• 1/4 brazil nut
• 6 grams of Blueprint cocoa
• 1 tsp sunflower lecithin
• 1/2 tsp ceylon cinnamon
• 1/2 cup blueberries/raspberries/strawberries (your choice)
• 3 cherries
• 2 oz pomegranate juice