Category: Fitness

DarioEvaristoBellotta-My-Fitness-Routine-2025-eating-training-supplements-yoga

My Fitness Routine 2025 (eating, training, supplements, yoga)

Posted on | by Dario Bellotta

Updated on 25.08.2025 – Follow me on Instagram:@darioevaristobellotta

Quick note: If it doesn’t stress you, track as much as you can with a smartwatch, fitness band, or smart scale — and analyze the data with AI.

Morning

  • Large glass of water

  • Supplements: Vitamin D3 + K2, Omega-3 (algae oil), Biotin + Zinc + Selenium, Iron + Vitamin C, Vitamin B

  • Training: 30 min (warm-up, weightlifting, neck & back mobility, Qigong) See my plan: Trainingplan-V2-English.pdf

  • Hot shower + 3 min cold finish

Midday

  • Double protein shake (40g protein) + 5 tbsp porridge + 1 tsp flaxseeds + 1 tsp cinnamon

  • 200g Skyr (20g protein)

  • Almonds or pumpkin seeds (max. 50g)

  • Mini carrots

  • 3g creatine

Evening

  • Large portion of meal prep (~800g+, ~60g+ protein) + small piece of dark bread example of my mealprep: Mealprep03-English.pdf

  • Glass of water with 50ml fermented bread drink + 1 tbsp apple cider vinegar

  • Tea (at least 1 glass) with ½ tsp ginger + lemon juice + honey

Night (30 min before bed)

  • Supplements: Magnesium, Ashwagandha

All day

  • Min. 3L water

  • If needed: L-Theanine or Valerian (for calm & clear mind)

  • Optional: Vagus nerve stimulation (ear) or a 15-minute guided meditation with earbuds.

_
_

Further information on each point will follow.

Water after waking up

  • Rehydrates the body – after 6–8 hours of sleep, your body is slightly dehydrated.
  • Boosts metabolism – drinking water in the morning can gently activate digestion and energy use.
  • Supports detox – helps kidneys and liver flush out metabolic waste.
  • Improves focus – hydration supports brain function and concentration.
  • Prepares stomach – gentle start for digestion before supplements or breakfast.

Supplements

  • Vitamin D3 + K2 – supports bones, immune system & calcium absorption.
  • Omega-3 (algae oil) – anti-inflammatory, brain & heart health.
  • Biotin + Zinc + Selenium – skin, hair, nails & cell protection.
  • Iron + Vitamin C – red blood cells, energy; C improves absorption.
  • Vitamin B Complex – nerves, metabolism & energy production.
  • Magnesium – muscles, relaxation & sleep quality.
  • Ashwagandha – adaptogen, stress balance & recovery.
  • L-Theanine – calm focus, reduces stress without drowsiness.
  • Valerian – natural support for sleep & relaxation.

Training

  • Warm-up – increases circulation, prepares joints & reduces injury risk.
  • Weightlifting – builds strength, muscle tone & boosts metabolism.
  • Neck & Back Mobility – prevents tension, improves posture & flexibility.
  • Qigong – calms mind, enhances balance & supports recovery.

Hot shower with cold finish

  • Improves circulation – warm expands, cold contracts blood vessels.
  • Boosts alertness – cold finish stimulates nervous system.
  • Supports recovery – may reduce muscle soreness & inflammation.
  • Strengthens resilience – trains body to handle temperature stress.

Protein

  • Essential for muscle repair and growth after training
  • Helps with satiety and supports weight management
  • Boosts metabolism through higher thermic effect during digestion
  • Supports immune system as building block for enzymes and antibodies

Porridge

  • Provides slow-digesting carbs for sustained energy
  • Rich in fiber, supports digestion and gut health
  • Can help with satiety, keeps you full longer
  • Versatile base for fruits, nuts, and seeds for extra nutrients

Flaxseeds

  • Rich in omega-3s, supporting heart and brain health
  • High in fiber, aids digestion and gut health
  • Contain lignans with antioxidant benefits

Cinnamon

  • Helps regulate blood sugar levels
  • Has anti-inflammatory and antioxidant properties
  • Adds flavor without extra calories

Skyr

  • High in protein, supports muscle repair and satiety
  • Low in fat, good for weight management
  • Contains probiotics, supports gut health

Almonds and pumpkin seeds or general nuts

  • Almonds and pumpkin seeds – rich in healthy fats, supporting heart and brain health
  • Almonds and pumpkin seeds – good source of protein and fiber, aids satiety
  • Almonds and pumpkin seeds – contain minerals like magnesium and zinc for overall health
  • General nuts – provide antioxidants and micronutrients, support metabolism and recovery

Carrots

  • High in beta-carotene, supporting eye health
  • Rich in fiber, aids digestion and gut health
  • Provide vitamins and minerals for overall health

Creatine

  • Boosts strength and power during high-intensity exercise
  • Supports muscle growth and recovery
  • May improve brain function and energy metabolism

Dark bread

  • Rich in fiber, supports digestion and gut health
  • Provides complex carbs for sustained energy
  • Contains vitamins and minerals for overall nutrition

Fermented bread drink

  • Supports gut health with natural probiotics
  • May aid digestion and nutrient absorption
  • Provides some vitamins, minerals, and bioactive compounds

Apple cider vinegar

  • May support digestion and gut health
  • Can help regulate blood sugar levels
  • Contains antioxidants and may aid metabolism

Ginger + lemon juice + honey

  • Supports digestion and soothes the stomach
  • Has anti-inflammatory and antioxidant properties
  • May help boost immunity and energy

Water 3L a day

  • Keeps body hydrated and supports all vital functions
  • Aids digestion, nutrient transport, and temperature regulation
  • Helps maintain energy, focus, and physical performance
  • Supports detoxification and kidney function

Vagus nerve stimulation

  • Supports relaxation and lowers stress levels
  • Can improve heart rate variability and nervous system balance
  • May enhance digestion and mood regulation

Meditation

  • Reduces stress and promotes mental clarity
  • Improves focus, emotional regulation, and mindfulness
  • Supports relaxation, recovery, and overall well-being

Tea:

  • Black Tea – boosts alertness and concentration
    Black Tea – contains antioxidants, supports heart health
  • Mate Tea – increases energy and focus naturally
    Mate Tea – rich in antioxidants, may support metabolism
  • Green Tea – supports fat metabolism and weight management
    Green Tea – rich in antioxidants, protects cells
  • Peppermint Tea – soothes digestion and reduces bloating
    Peppermint Tea – may relieve headaches and improve focus
  • Chamomile Tea – promotes relaxation and better sleep
    Chamomile Tea – supports digestion and mild anti-inflammatory effects
  • Nettle Tea – rich in vitamins and minerals, supports overall health
    Nettle Tea – may reduce inflammation and support urinary tract health
  • Rosehip Tea – high in vitamin C, boosts immunity
    Rosehip Tea – has antioxidant and anti-inflammatory properties
  • Ginger Tea – soothes digestion and nausea
    Ginger Tea – has anti-inflammatory and antioxidant effects
    Ginger Tea – may support immunity and circulation