Here is a possible summary:
The speaker is a health and wellness expert who shares his routine and tips on nutrition, intermittent fasting, exercise, sleep, supplements and diet. He emphasizes the importance of personalizing these aspects according to one's needs, goals and individual variables. He also provides links to his other videos on specific topics and invites the viewers to subscribe and like his channel.
Here are some possible facts extracted from the text:
1. The author has more than two million subscribers on YouTube who watch his videos about nutrition, fasting, exercise, supplements, etc.
2. The author practices intermittent fasting with different durations and frequencies depending on his needs and goals.
3. The author recommends paying attention to the body's signals and doing a sustainable fast that does not cause too much stress or imbalance.
4. The author advises against drinking alcohol, especially white drinks and drinks derived from cereals, and suggests taking supplements like resveratrol instead.
5. The author consumes one ounce of water per kilo of weight per day and uses a reverse osmosis filter to eliminate heavy metals from the water.
6. The author does mobility exercises before strength training and interval exercises after, and trains five or six times per week.
7. The author's diet consists of 60 percent vegetables, 25 percent animal products (mainly organic eggs, wild fish and shellfish), and 15 percent fruits and tubers with low or moderate glycemic index.
8. The author takes supplements such as nicotinamide riboside, vitamin D3, probiotics, prebiotics, omega-3, essential amino acids and creatine, but recommends doing a blood test before taking any supplement.
9. The author emphasizes the importance of sleep quality and quantity, and uses blackout curtains and an electric timer for the internet modem to reduce light and electromagnetic pollution at night.
10. The author warns that there is no universal diet, supplement or exercise that works for everyone, and suggests doing tests such as blood test, bacterial flora test and genetic test to personalize the diet according to individual needs.