The exact tools, supplements, and daily rituals I use to optimize energy, longevity, and performance
Staying young, energetic, and high-performing is about daily routines— the tools you use, the habits you repeat, and how well you support your body’s natural repair mechanisms.
In this series, I’m sharing the exact “luxury”-level tools, supplements, and daily rituals I personally use to optimize:
- energy
- longevity
- recovery
- skin health
- overall performance
I put “luxury” between parenthesis, because these tools mostly don’t cost thousands of dollars.
As I said above, it’s mostly about routines, and stuff that helps me along the way.
In Part 1, I covered the first 8 foundational items — some non-negotiables.
If you haven’t read that yet, start there: Part 1 of this series
This is Part 2.
More tools. More optimization. More rituals.
Same goal: staying young, healthy, and high-energy — every single day.
Let’s continue the list.
9. TRIGGERPOINT Massage Foam Roller ($69)
Most people always train, train and train.
But they don’t recover.
Sure, your muscles get stronger.
But also tighter.
You can compare your muscles to a rubber band.
It stretches, but as you put more and more pressure on it, it gets tighter and tighter.
Training = Contracting your muscle and putting it under pressure.
But what if your muscle — your elastic band — gets too tight? And suddenly the pressure gets too high?
*snap*
All your hard work — undone. You’ll now need to recover / rehab for a few weeks.
You absolutely want to avoid this.
This is why this foam roller is so important.
I use it to release tight spots, improve mobility, and wake up tissue before training.
It’s really a must-have for anyone who moves/trains a lot.
10. ShaktiMat Acupressure Mat (around $100, depending on quality)
After the foam roller, this is my second favorite recovery tool.
I personally use this mat at least 3–4 times per week.
If you have never tried it, I’ll try to describe the feeling a little bit.
- At first, your body says “ouch”, because hundreds of acupressure points stimulate nerve endings under your skin.
- Your brain briefly enters a pain-response mode.
- But after a few minutes, your brain realizes: I’m not actually in danger.
- Your body starts to relax. It releases serotonin, endorphins, and oxytocin (good hormones, in case you never heard about it).
- Your body feels warmer. Blood flow increases. Muscles soften.
- Your nervous system drops into “relax” mode: rest, digest, recover.
- After 15–20 minutes, tension melts away — both mentally and physically.
The result:
- Deeper, more restorative sleep
- Faster physical recovery
- Less muscle tension and stiffness
- Lower stress levels
- Calmer nervous system
- Easier relaxation after intense days or workouts
It’s a simple tool with very real impact.
Oh and one last thing — there are A LOT of brands out there.
Some are cheaper, some are expensive.
I got a more expensive one, because the spikes are longer and sharper than cheaper alternatives — and that works better.
But if you’re just starting, this one ($23) will probably also already do the trick:
11. A Standing Desk (around $200 — depending on quality)
I often refer to sitting as:
“The disease of the century”.
In case you would wonder “why?” — imagine the following:
- You wake up (after laying down the whole night)
- You get out of bed, go sit at the kitchen table for breakfast — sitting
- You get in the car and drive to work — sitting
- You arrive at work, you sit down to work
- You have lunch — you sit again to eat
- You work some more — sitting
- Your drive home — sitting
- You arrive home, have dinner — sitting
- You go to the sofa — sitting
- and finally, you go to bed — laying down.
Now calculate the amount of time you actually stood up.
It’s not much — and unfortunately this applies to the majority of people today.
Sitting destroys hips, posture, metabolism, and long-term health.
For that reason, I got myself a standing desk.
At home, AND in the office (had to complain a lot for it, but eventually i got it).
My standing desk kind of looks like this one:
This desk lets me alternate between sitting and standing throughout the day.
My back feels better, my energy stays more stable, and I don’t feel like I aged 10 years after every workday.
Get one, seriously.
12. Krill Oil (Omega-3) Supplements
Without getting too scientific:
Your body needs omega-3s to function properly.
Unfortunately, most people seriously lack it.
Why?
Because Omega 3 is mostly in fatty fish — and we don’t eat that enough.
Omega-3s are a core building block for:
- Your brain.
- Your heart.
- Your joints.
- Your cells.
Without enough omega 3, inflammation stays high, recovery slows down, and your body ages faster!
So, that’s why I take fish (krill) oil every single day.
But, not just ANY fish oil.
You need good one. Not that cheap crap.
There’s A LOT of cheap, useless, bad quality crap online, like on Amazon.
Don’t save money on these supplements — not when it comes to your health.
I’ve done a lot of research, and personally I prefer the following 2 krill oil soft gels:
Both are really good, I can’t say anything else.
If you’d ask me: “If you would have to recommend me ONE supplement, which one would it be?”
I’d answer: “Whichever one you’re deficient in”.
However, for this you’d need to do a test — so my second answer would be:
Krill oil.
13. Sauna (Membership) ($150–$200 / month)
Sauna is awesome.
There have been countless studies about the benefits of sauna’s.
Here are a few PROVEN long-term health benefits:
- Lower all-cause mortality: Frequent sauna use (4+ times/week) is linked with up to ~40 % lower risk of dying from any cause.
- Lower risk of fatal heart disease and sudden cardiac death.
- Improved circulation: Heat stress increases blood flow and mimics mild cardio, widening blood vessels and supporting vascular function.
- Lower inflammation: Regular sauna sessions have been shown to reduce markers of chronic inflammation.
- Better endurance & performance: Heat acclimation can increase plasma volume, which improves oxygen delivery and endurance capacity.
- Faster recovery: Heat relaxes muscles, reduces stiffness, and helps with post-workout soreness.
- Stress reduction: Saunas stimulate endorphin release and help lower cortisol, which improves mood and relaxation.
- Better sleep: Heat followed by a cool-down can help improve sleep quality.
Shall I continue?
Now, unfortunately I don’t have a sauna (yet) at home.
Simply because I don’t have the space.
However, instead I do the following:
- I got a gym membership that has SAUNA INCLUDED! ($50/month).
- 2–3 times per month, I go to a sauna complex close to where I live. It costs me around $30–50 per session (depending on how long I go).
All by all, I take sauna at least 3 times per week.
Mostly followed by a cold shower — but be careful here, if you have any heart problems or so, you might want to put it a little warmer.
P.S. I know that there are these mobile sauna’s available (like this one) — I get ads about them every day — but I’ve never tried one.
I’ve done a bit of research in the past, and for $150 it’s definitely “not bad”.
- It indeed helps you sweat → relaxation, de-stress
- It helps with muscle relaxation & stiffness
- It helps improve sleep (heat + parasympathetic activation)
- It’s quick, easy, portable, small
And most importantly: It’s much, MUCH better than “doing nothing”
On the other hand, it does NOT replicate:
- High heat exposure (80–100°C)
- Heat shock proteins (HSPs) to the same extent
- Cardiovascular load comparable to real sauna
Also, most longevity data is based on a dry sauna, very high heat, repeated exposure.
This steam box simply doesn’t hit that threshold.
But as I said: It’s DEFINITELY better than doing nothing!
To be continued…
I want to keep my articles rather short — so I’ll cut off the list here and continue in a new post.
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