Serge, very interesting read. Wondering how disciplined you are in the routines you described — Is this something you follow 100% of your time? I.e. do you NEVER eat any sugar (dinner parties, holidays etc.) / do you always quit blue light 4 hrs before you go to bed (going out late)? If not, have you experienced any threshold % for these habits to be effective?
Also, you mentioned that you gradually introduced these routines into your life. Any clear cause effect relations from your own experience? I.e. the majority of the experienced benefits might come from nutrition and the supplements don’t do anything.
Last but not least: There is an interesting study that shows that a 80/20 combination of low intensity and high intensity training might actually be the most effective for endurance. Have a look: https://www.researchgate.net/profile/Stephen_Seiler/publication/310725768_Seiler%27s_Hierarchy_of_Endurance_Training_Needs/links/583590c208ae004f74cc51f5/Seilers-Hierarchy-of-Endurance-Training-Needs.pdf