Chef Denis Calmis rises well before most of us, beginning his day between 5.30 and 5.45am and running it like the organised service of a professional kitchen. His approach blends simple rituals, targeted supplementation and a disciplined training and recovery schedule aimed at sustaining energy, focus and long‑term health.
Morning ritual: clear head, clinical skincare and measured fuel
Calmis avoids screens and caffeine until he feels fully awake. He describes a precise skincare sequence he likens to laboratory work: a cold peptide mist while brushing his teeth, followed by serum, vitamin C and SPF50. He then drinks warm water with Himalayan salt and takes a structured stack of supplements focused on mitochondria, inflammation and longevity.
"We all deserve to glow at 6am."
- Typical breakfast items include boiled eggs, porridge, blueberries, avocado, smoked salmon or protein pancakes, with matcha and a bowl of Greek yoghurt most mornings.
- He aims to finish eating by around 7pm when possible, practising elements of intermittent fasting.
- Lunch and dinner are seasonal and balanced: vegetables, quinoa or brown rice and proteins such as salmon or tofu.
Supplements and tracking
His supplement routine includes vitamin D3 with K2, omega‑3, CoQ10, creatine, marine collagen, glutathione and B vitamins, while zinc, magnesium and iron are taken separately for optimal absorption. He uses a wearable to quantify recovery and effort, relying on data to calibrate training and rest.
| Focus | Examples |
|---|---|
| Mitochondrial support | CoQ10, creatine |
| Inflammation & longevity | Omega‑3, glutathione, vitamin D3+K2 |
| Daily wellness | Marine collagen, B vitamins |
Training and recovery: variety and consistency
He trains most days, combining heavy lifting with yoga and Pilates and taking a rest day on Sundays. Recovery is multi‑modal: infrared saunas several times a week, ice baths, cryotherapy, cold showers and acupuncture. Calmis stresses the mental as well as physical benefits of recovery — mood and focus are part of the equation.
Drawing on childhood influences from Moscow, he retained habits such as sauna and ballet, and champions cold exposure for its immediate effect on state of mind. His message is pragmatic: the simplest tools, used consistently, often outperform the most sophisticated gadgets. Technology is used sparingly; his wearable is a trusted companion to inform how hard to push and when to prioritise rest.
For readers curious about biohacking in everyday life, Calmis’s routine offers a model built on discipline, modest tools and balanced nutrition rather than extreme or inaccessible interventions.
