Patrik Braborec
What I stand on

My principles.

Last reviewed

These principles evolve with me as I gather experience, read, and learn new things. The date above shows when I last went through the content and updated it. You'll find only things I personally follow long-term and have tested in practice, not the latest trends from books and podcasts.

* Even though they're principles, I don't hit 100% every single day. I'm still human, not a machine.

01

Movement

Movement is, for me, the single most important factor for maintaining long-term mental and physical health. What counts is what I do over months and years. One workout won't change anything, and one missed workout won't ruin anything either.

  • Strength train at least twice a week.
  • Break a proper sweat at least twice a week. Running, cycling, or anything that really gets my heart rate up.
  • Stretch briefly in the morning to keep joints and muscles mobile.
  • Stretch again 2–3 hours after a workout.
02

Nutrition

Eat quality food and keep ultra-processed stuff to a minimum. Not too much, not too little.

  • Use quality ingredients, from cooking oil to meat.
  • Keep every meal balanced: protein, carbs, and fat.
  • Eat 20 g of dark chocolate (at least 70%) every day.
  • Hold off on caffeine (coffee in my case) until at least 1.5 hours after waking up.
  • Minimize alcohol.
  • Eat quality fatty fish 2–3 times a week.
03

Sleep

The foundation of recovery. A few principles that affect my sleep quality the most.

  • Go to bed and wake up at the same time (11 PM–7 AM in my case).
  • Sleep around 8 hours.
  • Avoid heavy meals 2–3 hours before bed.
  • Avoid intense exercise 2–3 hours before bed.

Why I write this down

Principles help me decide quickly so I don't have to think about it every day. When I learn something new or change my mind, I update the page and bump the review date.