Updated on 10.03.2024 – Follow me on Instagram:@darioevaristobellotta

Morning:

• 500ml of Whey Protein (from DM, a German drugstore – dm.de/sportness..)
• Two eggs (I prefer the pre-cooked ones with color)
• Current supplements: Vitamin D, Omega 3, Curcumin, and Prebiotics (occasionally creatine)
• A glass of himalayan salt water with 2 tablespoons of apple cider vinegar 

This regimen provides me with 40g of protein, all essential amino acids, and notably, L-tryptophan (Note: L-tryptophan as a supplement is not recommended; it’s best obtained naturally).

Yoga/Fitness: 20 minutes of meditation (with vagus nerve stimulation practices), followed by daily prayer. On Mondays, Tuesdays, Thursdays, and Fridays, I engage in a 30-minute home workout.

Drinking: Throughout the day, I exclusively consume water and various teas, including black tea, mate tea, green tea, peppermint tea, chamomile tea, nettle tea, rosehip tea, and ginger tea, often with a hint of lemon.

Evening:

• One apple or occasionally a pear
• One HUEL instant meal (huel.com/products..)
• Occasionally, some chocolate if I feel like it 😆

This adds another 40g of protein, bringing my daily total to 80g.

Night (30 minutes before bed):

• One banana with cumin for a good night’s sleep

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Protein:

Protein is essential for body function, aiding in tissue repair, immune support, and maintaining skin and hair health. Adults generally need around 0.8 grams per kilogram of body weight daily, but active individuals may require more. Distributing protein intake throughout the day with sources like lean meats, eggs, and plant-based options ensures a steady supply of amino acids. This balanced approach supports overall health, while both inadequate and excessive protein intake can have negative effects.

Eggs:

Eating eggs in the morning is a healthy choice for several reasons. Eggs are a nutrient-dense food packed with high-quality proteins, essential vitamins, and minerals. They provide a sustained energy boost, helping you stay fuller for longer and reducing overall calorie intake throughout the day. Additionally, eggs contain choline, which supports brain function, and lutein and zeaxanthin, beneficial for eye health. Incorporating eggs into your morning routine is a simple and effective way to kickstart your day with a nutritious and delicious meal.

Apple:

An apple a day contributes to a healthy lifestyle in various ways. Packed with fiber, vitamins, and antioxidants, apples support digestive health and aid in weight management. The soluble fiber in apples helps regulate blood sugar levels and lower cholesterol. The antioxidants, such as quercetin, promote heart health and reduce the risk of chronic diseases. With a low calorie count and natural sweetness, apples make a convenient and nutritious snack that satisfies cravings while promoting overall well-being.

Banana plus cumin:

While there is no scientifically established evidence specifically supporting the combination of banana and cumin for improved sleep, both ingredients offer individual benefits. Bananas contain serotonin precursors and melatonin, promoting relaxation and better sleep quality. On the other hand, cumin has been associated with potential anti-inflammatory and calming effects. Incorporating these foods into a balanced evening diet may contribute positively to sleep hygiene, but further research is needed to confirm any synergistic effects. Always consult with a healthcare professional for personalized advice on improving sleep.

Apple cider vinegar

Apple cider vinegar (ACV) is often considered a healthful addition to one’s diet. It contains acetic acid, believed to possess antimicrobial properties. Some studies suggest that ACV may help regulate blood sugar, contribute to weight management, and promote heart health. Additionally, its antioxidant content could help combat oxidative stress. While these potential benefits exist, it’s essential to use ACV in moderation and consult with a healthcare professional before making significant dietary changes.

Salt water in the morning:

Some believe that drinking saltwater in the morning, known as “sole water,” may offer health perks. Advocates suggest it could hydrate, balance electrolytes, and provide minerals for a metabolism kickstart. While individual responses vary, consulting a healthcare professional is advisable before adopting new wellness practices.

Meditation:

Meditation, a practice spanning centuries, is celebrated for its potential positive impacts on mental well-being. Advocates claim it helps reduce stress, enhance focus, and promote a sense of calm. While individual experiences may differ, incorporating meditation into daily life is considered by many as a valuable tool for fostering mental clarity and overall mindfulness.

Vagus nerve stimulation:

Vagus nerve stimulation, a method gaining attention in wellness discussions, is believed by some to offer various health advantages. Advocates suggest it may help reduce stress, improve mood, and regulate autonomic functions. While research is ongoing, some find value in practices that promote vagus nerve activity as a potential pathway to enhanced well-being. As with any health approach, consulting with a healthcare professional is advisable.

Lemon water:

Drinking lemon water is often touted for its potential health perks. Advocates suggest it may aid digestion, provide a vitamin C boost, and support hydration. While individual experiences vary, incorporating lemon water into your routine can be a refreshing way to stay hydrated with a hint of added flavor. As with any dietary choice, it’s essential to consider personal health needs and consult with professionals if necessary.

Vitamin D:

Vitamin D, known as the “sunshine vitamin,” is crucial for various aspects of health. It plays a vital role in bone strength, immune function, and mood regulation. Exposure to sunlight and dietary sources contribute to adequate vitamin D levels. However, individual needs may vary, and supplements are recommended if required. Incorporating sufficient vitamin D into your routine supports overall well-being, promoting strong bones and a robust immune system. Always consult with healthcare professionals for personalized advice.

Omega 3:

Omega-3 fatty acids, found in fatty fish like salmon and flaxseeds, are celebrated for their potential health benefits. Advocates suggest they support heart health, cognitive function, and may have anti-inflammatory properties. Incorporating Omega-3 into your diet can contribute to overall well-being. While individual responses vary, many find value in this essential nutrient for promoting a healthy heart and supporting various bodily functions. As with any dietary consideration, consulting with healthcare professionals is advised.

Curcumin:

Curcumin, the active compound in turmeric, is gaining attention for its potential health benefits. Believed to have anti-inflammatory and antioxidant properties, curcumin may contribute to overall well-being. Some studies suggest it could support joint health, aid digestion, and potentially have anti-cancer properties. While individual responses vary, incorporating curcumin into your diet, often through turmeric, might be a flavorful way to explore potential health advantages. As with any supplement, consulting healthcare professionals is recommended for personalized advice.

Prebiotics:

Prebiotics, often found in certain foods like garlic, onions, and bananas, are celebrated for their potential role in supporting gut health. These non-digestible fibers serve as food for beneficial gut bacteria, promoting a balanced and thriving microbiome. Advocates suggest that incorporating prebiotics into your diet may contribute to improved digestion, enhanced nutrient absorption, and even support the immune system. While individual responses vary, many find value in including prebiotic-rich foods as part of a holistic approach to well-being. As with any dietary consideration, consulting with healthcare professionals is recommended for personalized advice.

Black Tea:

Black tea, packed with antioxidants, may support heart health and provide a gentle energy lift. Enjoying it in moderation can be an easy and flavorful addition to your routine. Always consider individual preferences and consult with healthcare professionals for personalized advice.

Mate Tea:

Mate tea, popular for its robust flavor, may offer a quick health boost. Packed with antioxidants, it’s believed to enhance focus and provide a gentle energy lift. Sipping on mate tea can be a simple and invigorating addition to your routine. As with any beverage, moderation is key, and personalized advice from healthcare professionals is recommended.

Green Tea:

Green tea, a popular choice, is praised for its potential health benefits. Rich in antioxidants, it may support heart health and provide a mild energy boost. Sipping green tea is a simple and enjoyable way to incorporate potential wellness benefits into your day. As always, moderation and consulting healthcare professionals for personalized advice are recommended.

Peppermint Tea:

Peppermint tea, known for its invigorating flavor, may offer refreshing wellness benefits. Believed to aid digestion and soothe discomfort, it’s a delightful and calming addition to your routine. Sip on peppermint tea for a quick, aromatic boost. As with any herbal tea, moderation and seeking personalized advice from healthcare professionals are advisable.

Chamomille Tea:

Chamomile tea, celebrated for its calming properties, is a delightful choice for relaxation. Believed to ease stress and promote better sleep, it offers a soothing and gentle way to unwind. Sip on chamomile tea for tranquility in every cup. As with any herbal tea, moderation is key, and seeking advice from healthcare professionals is recommended.

Nettle Tea:

Nettle tea, embraced for its potential health benefits, is believed to be rich in nutrients and antioxidants. Some suggest it may support joint health and boost the immune system. Enjoy a cup of nettle tea for a nourishing and earthy experience. As with any herbal tea, moderation is advised, and consulting healthcare professionals for personalized advice is recommended.

Rosehip Tea:

Rosehip tea, adorned for its delicate flavor, is thought to be a source of vitamin C and antioxidants. Some believe it supports immune health and skin vitality. Sip on rosehip tea for a refreshing and potentially healthful experience. As with any herbal tea, moderation is key, and seeking advice from healthcare professionals is advisable.

Ginger Tea:

Ginger tea, celebrated for its bold flavor, is believed to offer potential health benefits. With anti-inflammatory and digestive properties, it’s a zesty choice for overall well-being. Enjoy a cup of ginger tea for a warming and invigorating experience. As with any herbal tea, moderation is advised, and consulting healthcare professionals for personalized advice is recommended.