HUMAX Guides

Morning: starting the day calmly

Denis Čurčić

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Part one of the “Day in rhythm” series: why the morning is a good moment to set your internal clock, without complicated protocols.

Focus during the day: deep work without exhaustion

Denis Čurčić

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Part two of the “Day in rhythm” series: how to schedule demanding work, why breaks are part of the work and how breathing can help.

Evening: preparing for sleep

Denis Čurčić

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Part three of the “Day in rhythm” series: a simple evening routine that tells the body the day is ending.

How I build a 140 g protein day in practice

Denis Čurčić

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How I distribute roughly 140 grams of protein, what changes on training days and why structure matters more than a perfect meal plan.

My four-day training system for strength, conditioning and longevity

Denis Čurčić

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Denis Čurčić's four-day framework: three strength sessions, a functional fourth day and a separate conditioning block with exercise alternatives.

How I connect nutrition, training and recovery into one system

Denis Čurčić

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Why I treat food, training, sleep and data as one connected system built on a few repeatable rules.

How I track training and recovery with Samsung Galaxy Watch

Denis Čurčić

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A practical personal system for using Samsung Galaxy Watch before, during and after training: heart rate, intensity zones, sleep and weekly trends.

Why I created HUMAX: from systems engineering to optimising human potential

Denis Čurčić

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I've spent more than two decades working with complex IT systems. In technology, one rule holds: without data, you're guessing. HUMAX was born as an engineering answer to human under-optimisation.

My story (Part 1): When the system breaks down

Denis Čurčić

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HUMAX wasn't born as a theory at a desk — it came from my own collision with a wall. Three mistakes I now see in most people, and the turning point that changed everything.

What is biohacking? A complete guide to scientific body optimisation

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Biohacking isn't a trend or a shortcut. It's the systematic measurement, understanding and upgrading of your own biology. This guide explains what biohacking really is, which methods have scientific backing, and where serious work actually begins.

How to read smartwatch data: HRV, sleep and recovery

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A smartwatch can be a genuinely useful analytical tool — if you know what you're measuring. We explain HRV, deep sleep, recovery, and how to use these metrics in everyday decisions.

Glycemic stability for executives: why the afternoon energy crash isn't mandatory

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The afternoon energy crash, brain fog and sugar cravings aren't normal. This guide explains how continuous glucose monitoring reveals patterns you'd otherwise miss, and how to stabilise your energy throughout the day.

VO2max: why cardiorespiratory fitness is the strongest predictor of longevity

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VO2max is one of the most compelling indicators of longevity — and it's also highly improvable. This guide explains what weekly training structure raises it even for packed schedules.

The neuroscience of sleep: why D-hormone, acetylcholine and the microbiome matter

HUMAX Editorial & Bio-Tech Advisory

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Sleep quality isn't just about hours in bed. This guide explains glymphatic clearance, the role of D-hormone as a steroid regulator, acetylcholine during REM, and the influence of the gut microbiome.

Oura, WHOOP and Garmin: what HRV, sleep and readiness scores actually mean

HUMAX Editorial & Bio-Tech Advisory

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Oura Ring, WHOOP and Garmin serve up dozens of numbers every day. This guide explains what the devices actually measure, how to read HRV, sleep structure and readiness — and how to turn that into a decision rather than a screen full of graphs.

Insomnia: what is actually happening and what we can measure

HUMAX Editorial & Bio-Tech Advisory

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Insomnia is one of the most common reasons for seeing a doctor, yet it is rarely measured. An overview of causes, metrics and the data that shows what your body actually does at night.