Reset with Slovak biohacker Dušan Plichta

After a summer full of experiences and rest comes the time for a reset. Slovak biohacker and Powerlogy founder Dušan Plichta reveals his best rituals and tips for getting back into top form. Whether it is the right nutrition, physical activity or quality sleep, these methods will help you start the day full of strength and ready to handle every challenge waiting for you.

What does a reset after the summer mean to you, and what specific steps do you take to get back into top form quickly?

A reset after the summer means going back to the routine that keeps me in balance and helps me reach top form. I start with an early morning alarm, followed by an hour for myself – cold exposure, breathing exercises, movement and partial fasting with the help of coffee with butter and MCT. My diet is mostly low carb, which helps me keep my energy and focus.

As I get older, though, I put more and more emphasis on quality sleep and recovery. It is no longer only about getting back into top form quickly, but also about finding balance so that I avoid overload. After a period of summer slowing down I need at least a month for my body to come back into its rhythm gradually and avoid exhaustion and burnout.

Do you have a special recipe or morning ritual that helps you start the day with maximum energy?

My morning ritual, which has helped me start the day with maximum energy for several years now, starts with a jump into cold water or a shower, and then of course coffee with butter and Organic C8 MCT Oil. I complement this base with food supplements such as Brain Focus with CDP choline, B vitamins, L-theanine and other substances.

I also often use functional mushrooms and the excellent tinctures from Nordic Mushrooms, such as Chaga and Lion’s Mane. At the end I add pure grass-fed bovine collagen and a special carnosine from Dr Kučera, a specialist in mitochondrial medicine, which I swear by. This complex approach helps me keep my energy and focus throughout the day.

What role does physical activity play in your life?

Physical activity is like fuel for me, powering the engine of my life. Ice hockey gives me speed and teaches me team spirit, mountain biking (MTB) brings me adrenaline and freedom in nature, and strength training leads me to discipline and builds my inner strength. This combination of activities not only strengthens me physically but also charges me mentally, helps me handle stress and brings pure joy of movement. Sport fills me with energy and allows me to face any challenge life brings.

Do you have a specific exercise programme or routine that helps you restore strength and vitality?

At the age of 38 I put the greatest emphasis on the right lifestyle and on the quality and timing of food. I consider this the most important thing. I now see exercise more as a source of joy and health. My challenge is not to overload myself and not to burn out, given the amount of energy required by my work and above all by looking after two “Power” children aged 5 and 8. 🙂 For me, an exercise programme is now more about keeping balance and wellbeing than about achieving maximum performance.

How do you handle situations when you feel your mind is overloaded? Do you use any specific techniques to calm and reset your mind?

When I feel my mind is overloaded, walks in nature and meditation help me most. Sometimes it is enough just to go out for fresh air and take a walk; other times I lie down on the floor and use the TRE technique (Trauma Releasing Exercise), which helps me release stress from my head and body.

What do you do for quality sleep and how do you handle days when you have not slept well? Do you have any tried and tested ways of keeping your energy up then?

When I have not slept well, I try to keep my energy up during the day with short 15-minute meditations and by relaxing at work as well. If possible, I treat myself to an afternoon nap and reduce stressful activities, such as strength training or greater physical output.

When it comes to quality sleep, I follow these 6 tried and tested steps:

1. Sleep is my priority no. 1.
   I plan my evening so that I have enough time to prepare for sleep. I have support in the family, because I explained my priorities, and I ignore the inner voice that underestimates sleep.
2. I create a 30-60-minute evening routine.
   I set a specific time to wind down. I devote this time to a warm shower, writing in my journal, reading or putting the children to bed and meditating. Before sleep I take Deep Sleep, which contains GABA, 5-HTP, magnesium and the special RelaxPLX® complex (Verbena).
3. I regulate evening light.
   One to two hours before sleep I dim the lights to create a relaxed atmosphere. We use warm lighting and blue-light blocking glasses are a must for me.
4. I regulate the bedroom temperature.
   I keep the bedroom temperature between 15 – 19 °C. I choose breathable bed linen and light sleepwear. We invested in good mattresses, pillows and ventilation equipment for cooling and airing. Whenever possible I air the room thoroughly.
5. I keep a consistent sleep schedule.
   I aim for a good 7 hours of sleep, ideally from 22:30 to 5:30. That means I need to be in bed by 22:00 and not overeat in the evening before sleep.
6. In the morning I expose my eyes to daylight.
   Straight after waking up, during the first 15-30 minutes, I get some daylight to set my circadian rhythm and improve my mood. I always go outside and look at the sky.

If you had to recommend just one thing that everyone should add to their daily routine after the summer, what would it be and why?

If I had to recommend just one thing that everyone should add to their daily routine after the summer, it would be quality sleep combined with a well-set routine. In my view, the combination of quality sleep with partial fasting or the right choice of the first meal of the day has the greatest effect on optimal nutrition for the body, on the brain and on a positive metabolic response. These habits can significantly influence overall wellbeing and energy during the day.