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Welcome! I’m Tom. As an aspiring triathlete and co‑founder of reThrive and fitIQ, I’m documenting my personal roadmap for longevity, hoping to make health ownership feel practical and inspiring. If you’re on a similar path, say hello, I’d love to connect!

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Navigation

• My healthspan stack

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Latest articles

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Ref links

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If you’d like to support me, I’d be extremely grateful if you used one of the links below to sign up:

• WHOOP - join.whoop.com/reThrive
• Huel - huel.mention-me.com/m/ol/ch0st-0b3bb6e441
• Biogena - https://biogenaoneeu.refr.cc/one-referral/u/tomaszt?s=sp&t=cp

I am not sponsored or supported by any of these companies, but I am a big fan and believe in their mission of advancing human performance.

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How it is going

Updated: 01/10/2025

https://www.notion.so/tomtms/816f0fa058744dfd84104f1650f6bb6b?v=acf7fe39572e462a9eb0fd5a10374e70&source=copy_link

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Age evaluation

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Races and events

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Nutrition

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My nutrition approach goes against the grain of conventional wisdom. I've embraced a performance nutrition strategy centered around Huel and a carefully selected supplement stack. Contrary to popular beliefs about "ultra-processed" foods being harmful, my structured approach is proving to be nutritionally better than 99% of diets in the general population.

While many nutrition experts demonize meal replacements, my meticulously tracked intake ensures optimal levels of virtually every essential micronutrient, macronutrient balance tailored to athletic performance, and strategic supplementation to support training load and recovery.

The detailed blood markers panels provide evidence.

This approach allows me to maintain consistent energy levels for training while supporting long-term health markers. Choke on that, conventional wisdom.

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TL;DR

• Daily energy: ~2,200 kcal from a consistent base of Huel Black (3) + Huel Hot & Savory (1) plus targeted add‑ons
• Protein: 156–166 g per day to support training and recovery
• Fats: ~67–68 g with strong omega‑3 coverage (EPA + DHA at 800–1,200% of baseline recommendations)
• Carbs: ~107 g with low sugar (16–21 g) and high fiber (~40.6 g; ~135% of target)
• Micronutrients: Broad coverage, typically 150–500% of reference values from food + supplements
• Supplements for: Performance, Cognitive, Recovery and sleep, Metabolic health, Cardiovascular and inflammation

Nutrition:

• Huel - 80% of calories
• Biogena One - 1 shake
• Supplements
  • (A) Foundational Health & Essential Nutrient Optimization:
    • Omega-3 (EPA/DHA)
    • Vitamin D3 (Additional)
    • Vitamin K2 (MK-7 - Additional)
    • Magnesium Bisglycinate (Evening)
    • Red Yeast Rice
  • (B) Cellular Energy & Mitochondrial Support:
    • CoQ10 (Ubiquinol - Additional)
  • (C) NAD+ Support & Cellular Resilience (The "NAD+ Toolkit"):
  • (D) Muscle Health, Performance & Structural Support:
  • (E) Stress Adaptation, Cognitive & Sleep Support: