Tools Used

Fingertip SpO₂ and pulse rate monitor — spot-checks blood oxygen saturation to correlate with WHOOP readings, flag nocturnal dips and monitor recovery after intense training sessions

Full-body professional percussion massager — 4500mAh battery, deep tissue percussions, 4 interchangeable heads (silicone included), 6 speed levels. Breaks up fascial adhesions, improves blood flow and reduces DOMS pre/post workout

Solid core EVA foam roller with grid/bump texture — designed for deep tissue massage and self-myofascial release. Bumpy surface targets trigger points more precisely than smooth rollers, enhancing fascia breakdown and recovery

Mobility and active stretching routine — used in morning and pre-sleep wind-down

Electric shoulder heating pad — dual-shoulder wrap design for targeted pain relief on sprains, stiffness and soreness. 3 adjustable heating levels, integrated overheat protection thermostat. Used post badminton and tennis for shoulder and upper back recovery

Heated knee wrap massager with vibration — pack of 2 for both knees. Combines heat therapy and massage for knee pain relief, joint stiffness and post-sport recovery. FSA/HSA eligible. Used after badminton, tennis and jogging to ease knee soreness and improve circulation

All-in-one daily health supplement stack — vitamins, minerals, adaptogens

400mg before bed — improves sleep depth, HRV, reduces muscle cramps

2000mg daily — reduces systemic inflammation, supports cardiovascular and joint health

Sodium, potassium, magnesium blend — hydration on training and sweating days

Prescribed for elevated TSH (6.142) — taken on empty stomach 30 min before food

Prescribed — supports nervous system regulation and sleep quality

Prescribed — supports cardiovascular health alongside lifestyle protocol

SOS medication — taken as needed for acute anxiety or stress episodes. Not part of the daily protocol; used situationally under medical guidance

Primary sport — 2–3x/week. High agility, cardiovascular demand, shoulder and wrist conditioning

Secondary sport — 1–2x/week. Full-body strain with emphasis on lateral movement and upper body

Recovery-friendly racquet sport — lower impact, good for active recovery days

Zone 2 aerobic base — 30–45 min at conversational pace for cardiovascular efficiency

Core, mobility and strength maintenance — bodyweight and resistance-based circuits

Daily low-intensity movement — 20–40 min walks for zone 1 aerobic activity, cortisol regulation, digestion and active recovery. Especially effective on rest days to maintain blood flow without adding strain

Full health check-up — CBC, LFT, KFT, Lipid profile, Thyroid, Vitamins, HbA1c, PFT, Ultrasound, Chest X-ray

Advanced cardiac & hormonal panel — hsCRP, ApoB, Lp(a), Free Testosterone, Ferritin, PSA

Personal recovery dashboard — syncs WHOOP data, tracks nutrition & journal, AI blog generation