Essentials & Rituals
Le Mag. Edition 01
Essentials & Rituals — Le Mag TEB (Edition 01), The Expat Biohacker’s magazine page — your entry point to rituals, essentials, ideas and routines for a more conscious, energised and inspired expat life.
To get started, here’s Ibiza’s weather — live from The Expat Biohacker’s own station, installed in Cala Mastella, in the north-east of the island. Click to see real-time data.
The 5 TEB worlds
Health & Biohacking
Gentle optimisation & wellbeing routines.
Recipes & Food
Nectars, plates & everyday elixirs.
Expat Lifestyle
Rhythms, habits & ideas that last.
Travel & Destinations
Guides, spots, inspiring itineraries.
The Shop — Essentials & Rituals
Our tested & approved essentials and rituals.
Monthly focus – Cellular reset
Morning light, glycine at night, and a softened workload: three simple levers to support your circadian rhythm and recovery.
1. Sunlight before 10am
10–15 minutes of natural light → better alertness & mood.
2. Glycine 3g at night
Deeper sleep, supported skin & collagen.
3. A decompression walk
15 minutes after 6pm to lower the mental load.
Monthly mantra
“The only moment you live is now.
The rest is just memory or imagination.”
Alan Watts
Featured recipes
SEESeasonal recipes — vitality, taste and balance.
Autumn Buddha Bowl
Roasted squash, quinoa, lemon tahini.
Glow Booster Smoothie
Collagen + yellow fruits + ginger.
Mediterranean “Reset” Green Soup
Fresh herbs, olive oil, lemon.
Morning Rituals
SEEStart your day with simple, natural and effective routines.
Collagen & Vitality
The daily routine that transforms your skin.
Smoothies & Energy
Nectars, juices and morning elixirs — cellular nutrition.
Shilajit & Focus
Mental clarity and morning drive.
Current essentials
Tested & approved selection — soft affiliation, honesty first.
Shilajit Shamballa
Pure resin — energy & focus.
Multi Collagen
Types I/II/III/V/X — skin & vitality.
Ninja Luxe Café Pro ES701EU
The art of smart coffee.
The Shop — Essentials & Rituals
The Biohacker shop — validated products.
Biohacker’s Journal – this month
Every month, I open my logbook: what I’m testing, what I’m adjusting, what I’m truly observing in daily life — no theory, just the reality of a body, a mind and a routine in motion.
- Current test : I’m tracking the effect of morning exposure to natural light (Ibiza pines at wake-up), even on days when light feels shy — hazy mornings, afternoons often cloudy or rainy. Despite this moody weather, the first shifts are surprisingly clear.
- Change of the month : a new “nomad tech” setup with my iPhone 17 Pro Max and the Hohem MT2 gimbal, which I’m weaving into my creation rituals for smoother, more natural content.
- Insight : while planning my moves (Madrid → Paris → maybe Stockholm), I noticed that cutting coffee after 2pm genuinely improves the stability of my sleep, even in busier periods.
Essential of the month
Ubiquinol 100 mg
Coenzyme Q10 in its reduced, highly bioavailable form — direct support for mitochondria, clean energy and recovery, especially as the days get shorter and the pace picks up.
Why we love it: a subtle but noticeable lift in mental clarity and baseline stamina, fewer dips in the second half of the day, and steadier recovery — even when nights are less consistent.
Why it’s the essential of the month: this season gets dense — travel prep, logistics, Ibiza’s changeable weather, and often low light. Ubiquinol supports deep energy at a time when the body can drain reserves fast. It helps you stay on track when rhythm turns irregular.
How I take it: 1 softgel with a fatty meal — ubiquinol is fat-soluble and absorbs much better with quality lipids.
Nomad’s Note — Ibiza off-season
San Carlos (Sant Carles de Peralta) in the off-season finds its real rhythm again: calm, clear, local. The lanes wake up slowly, shopkeepers open without rushing, and the village finally exhales after summer. It’s the best time to (re)discover the legendary Bar Anita, its iconic montaditos, and the equally famous “Hierbas de Ibiza” made on site (* alcohol abuse is dangerous; drink responsibly!!) in an atmosphere that feels authentic like nowhere else. A simple, warm pause that reveals another Ibiza: alive, soft, deeply village.
Sound Hack — Focus & Flow
A TEB playlist to work gently, without cognitive fatigue.
Curations of the month
- 📗 Book — Outlive (Peter Attia) — see the book
- 📺 Documentary — Live to 100 — Secrets of the Blue Zones — watch on Netflix
- 📱 Tool — Rise Sleep app — iOS | Android
Slow Hack
“Every day, give yourself 10 minutes outside, no screen: walk a little, look far, breathe. Nothing else.”
Seasonal Reset
A simple routine to help your body move through the season without burning out: more natural light, comforting but smart food, and a few well-chosen supplements.
10–20 minutes of natural light in the morning, ideally outside, to support your circadian rhythm.
Go for warm meals, rich in vegetables, fibre and good fats (soups, roasted vegetables, oily fish) for energy and immunity.
A simple base: vitamin D3+K2, omega-3, magnesium, glycine at night. Adjust with your doctor depending on your context.
Read next
This magazine was born from a simple desire: to live more consciously, between science and sun. To explore the essential, without noise. — Pedro R.