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Discover health stacks

Simon Krüger's health stack

Simon Krüger

Berlin, Germany • 41 years

Love the water in summer and the mountains in winter. Father of 3. Entrepreneur. Co-founder Doctolib Germany and New Zapiens 🚀

Mario Gietl's health stack

Mario Gietl

Munich, Germany • 28 years

Medical doctor & Co-Founder of the german longevity company MOLEQLAR®. Host "Beyond Lifespan Podcast". Interested in a science-backed approach to healthy aging and longevity involving nutrition, supplements and health tech.

Callum Parker's health stack

Callum Parker

San Francisco, CA, USA • 27 years

Biohacker, exercise enthusiast, KALOS. https://www.livekalos.com/ First person to hit 1000lb club and 4:30 mile same day. My favourite supplement is creatine.

Hadi Saleh's health stack

Hadi Saleh

Berlin, Germany

Trained Orthopedic Surgeon Entrepreneur - CEO of CeramTec Group, a midcap German „Hidden Champion“ Since more than 9 years I have embarked on the journey to find out how I can optimize my life towards a healthy long life - striving to live to 120 years. I have a German Podcast called „Mission Gesundheit“ dealing with all topics regarding to health and have written a book with the same title.

Peter Attia's health stack

Peter Attia

Texas, United States • 52 years

Longevity specialist, physician, and host of The Drive. Focused on maximizing healthspan and physical resilience through evidence-based exercise, nutrition, and recovery protocols.

Floris Roltsch's health stack

Floris Roltsch

Boltenhagen, Germany • 33 years

Data Scientist • Co-founder LONGEVITAL • I want to maintain optimal health and performance until 60 years old and stay free from chronic disease until 90 or longer. • Built LONGEVITAL to help me and others get there by combining biomarkers & BioAge with daily feedback through effortless lifestyle tracking.

Heiko Bartlog's health stack

Heiko Bartlog

Berlin, Germany • 51 years

Mentor for Vitality with special expertise in Essential Micronutrients: Measure – Plan – Optimize – repeat! With years of experience as a Project Management Consultant, Coach for Leadership and Agility, Facilitator for Co-Creation and Effectuation Expert. https://vital.bartlog.de/ (beta)

Jan Frodeno's health stack

Jan Frodeno

Andorra, Spain • 44 years

Olympic champion and three-time Ironman World Champion. Now focused on movement and staying active through mountain sports and a balanced lifestyle. Photo © Ryzon

Martin Brüggemann's health stack

Martin Brüggemann

Hannover, Germany

Partner, Dad, Co-Founder t3n, CTO (20+ years), Espresso-Lover, Ultracycling enthusiast and Longevity Fan. CTO New Zapiens GmbH.

Guillaume Agis's health stack

Guillaume Agis

Toulouse, France • 35 years

CTO @ Ikare.ai , Tech entrepreneur & biohacker

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MOLEQLAR - Health and wellness company

MOLEQLAR

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4.6
• 46 Reviews

MOLEQLAR offers a range of high-quality supplements and lab tests designed to enhance longevity, performance, and overall well-being. Their products include a proprietary proteomic testing platform as well as Nicotinamide mononucleotide (NMN), resveratrol, spermidine, and other essential compounds aimed at supporting cellular health.

YEARS - Health and wellness company

YEARS

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5.0
• 5 Reviews

YEARS offers the Personal Aging Check, providing the most comprehensive knowledge about your body you have ever experienced.

BLACKROLL - Health and wellness company

BLACKROLL

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4.6
• 43 Reviews

BLACKROLL offers special foam rollers, fascia tools, and exercise accessories designed to improve mobility, relieve muscle tension, and enhance sports performance and recovery. Their products are used by athletes, physical therapists, and fitness enthusiasts worldwide for (self-)massage, myofascial release, and overall movement optimization.

Nurosym - Health and wellness company

Nurosym

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4.3
• 7 Reviews

Nurosym offers a wearable device designed to provide relief from various conditions, such as Long-COVID, PTSD, depression, and more. The device uses non-invasive neuromodulation to stimulate the vagus nerve, helping to improve overall well-being.

Polar - Health and wellness company

Polar

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4.3
• 15 Reviews

Polar is a global leader in heart rate monitors, fitness trackers, and sports watches. Their products are designed to help athletes and fitness enthusiasts track their performance and achieve their fitness goals.

Eight Sleep - Health and wellness company

Eight Sleep

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4.5
• 6 Reviews

Eight Sleep offers the intelligent sleep system designed to improve sleep quality through advanced technology. Their products include smart mattresses and accessories that provide personalized sleep tracking and temperature regulation.

Sunday Natural - Health and wellness company

Sunday Natural

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4.6
• 176 Reviews

Sunday Natural offers natural vitamins, supplements, and vital substances to support overall health and well-being. The products address various health needs, from overall body systems to specific concerns, including age- and gender-specific topics like menopause, gut health, and immune support.

Hyperice - Health and wellness company

Hyperice

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4.8
• 8 Reviews

Hyperice provides innovative technology to enhance muscle recovery and improve mobility.

Aware - Health and wellness company

Aware

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4.4
• 25 Reviews

Aware offers an app that provides deep insights into your health by tracking vitamin D, glucose, and cholesterol levels. Their technology helps users monitor and improve their overall well-being with real-time data and personalized recommendations.

Oura - Health and wellness company

Oura

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4.4
• 41 Reviews

Oura delivers cutting-edge health insights right at your fingertips—literally. This sleek Finnish-designed ring tracks sleep, recovery, and daily activity, empowering you to optimize your longevity journey and enhance overall well-being.

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The Microbiome Cosmos: How the gut’s invisible residents shape health and longevity
Microbiome
•

9 min read

The Microbiome Cosmos: How the gut’s invisible residents shape health and longevity

“All disease begins in the gut.” – Hippocrates (ca. 460–370 BC)[1]Centuries before microscopes existed, Hippocrates and later Paracelsus intuited that our digestive tract is inseparable from health. Today these ancient observations resonate with modern data. Books such as “Darm mit Charme” (in English Gut: The Inside Story of Our Body's Most Underrated Organ from Guilia Enders) popularized the idea of gut health in mainstream culture, and scientific interest exploded into what some now call the microbiome cosmos - the trillions of microbes that coexist within us. In this article we explore what the human gut microbiome is, why it matters, what a microbiome analysis can and cannot tell you, and how emerging tools like artificial intelligence (AI) and community‑based reference ranges are changing the landscape of personalized health.Meet your gut microbiomeThe human body contains far more microbial passengers than most people realize. Estimates suggest that the gut harbors more than a thousand microbial species and approximately one hundred trillion microbes[1]. These microorganisms - bacteria, archaea, viruses, fungi, phages and more - carry about 150 times more genes than the entire human genome[1]. Collectively, they weigh roughly 1 up to 2.5 kilograms and are sometimes described as a “vital organ” because they communicate with our nervous, endocrine and immune systems through neural, hormonal and metabolic pathways[1].Why does the microbiome matter?Your gut microbes assist with digestion, produce vitamins and bioactive compounds, train your immune system and even influence mood. A diverse, balanced community, called eubiosis, supports metabolism, barrier integrity, inflammation control and energy balance[1]. Disrupting this community, a state called dysbiosis, can contribute to wide‑ranging diseases. Research links dysbiosis to anxiety, depression, hypertension, cardiovascular disease, obesity, diabetes, inflammatory bowel disease and cancer[1]. Microbial metabolites and immune interactions appear to play key roles in these associations[1], though cause‑and‑effect mechanisms are not yet fully understood.Diversity, diet and individualityEach person’s microbiome is unique as distinct as a fingerprint. A Stanford study following 86 people over six years found that the bacteria most specific to an individual were also the most stable. This uniqueness means there is no single “gold‑standard” healthy microbiome[2]. Instead, diversity and stability appear more important than matching a predefined template. Diet is one of the strongest modulators of microbial composition; plant‑based fibers feed beneficial microbes, while ultra‑processed foods and frequent antibiotics can reduce diversity and encourage less desirable species. Geographic, age‑related and lifestyle factors also shape our internal ecosystem.What can a microbiome analysis reveal?With so much interest in the microbiome, a new business has emerged offering at‑home stool tests and “insight reports.” Advanced sequencing can identify bacterial taxa and estimate their abundance. Depending on the methodology, a test can provide information about:Digestive efficiency and nutrient metabolism. Some bacteria specialize in fermenting fiber or producing short‑chain fatty acids, while others degrade proteins and bile acids. Their relative proportions may reflect how effectively your gut extracts nutrients.Markers of inflammation or immune activation. Certain microbes are associated with increased intestinal inflammation or a leaky gut. Patterns might hint at underlying inflammatory bowel disease or food sensitivities.Metabolic health signals. Analyses can correlate microbial patterns with metabolic traits (e.g., insulin resistance, weight gain or lipid profiles) to inform personalized diet advice.Pathogens and dysbiosis. Tests can detect overgrowth of potentially harmful bacteria or parasites and flag extreme imbalances.These insights sound powerful, and recent advances are making them more reliable. Sequencing costs have plummeted, and validated laboratory protocols coupled with computational pipelines have dramatically improved our ability to characterize the gut microbiome. Large collaborations such as the Microbiome Quality Control project showed that when laboratories follow the same protocol they can independently reproduce very similar results on the same sample[9]. In other words, consistency is no longer a wish, it is achievable when good practices are followed. Regulatory bodies have begun to recognize this progress. In Vitro Diagnostic (IVD)‑certified microbiome tests adhere to strict quality control measures and represent an important step toward improved reproducibility and trust in clinical settings[10]. Companies now encourage sampling from different parts of the stool to capture a more representative snapshot of your gut community, and repeat testing over time helps build a richer picture. Of course, a single stool test still captures only a moment in time, and your microbiome changes with diet, stress and environment. But by combining sequential samples with lifestyle data and using robust reference cohorts, modern analyses can provide actionable insights rather than mere curiosities.Trust and standardization challengesBut why do results differ across labs? Each company uses its own pipeline for cell lysis, DNA extraction, sequencing, data processing and reference databases. Variations in sample collection further complicated matters. Many kits ask users to swipe a single spot of stool, which may not represent diversity throughout the bowel. Researchers have shown that collecting a sample from used toilet paper provides a well‑mixed snapshot of the gut microbiota[4] and can be reliably processed using 16S rRNA or Shot-Gun Whole Genome sequencing.Standardizing the complex processes, from sample collection to user‑specific reports, is essential. Reputable labs use validated protocols and participate in inter‑lab comparisons. They also employ multiple quality controls to ensure reliable DNA extraction and sequencing. Although microbiome testing has not yet reached the plug‑and‑play reliability of a glucose meter, advances in sequencing accuracy, standardized sample handling and integration of clinical metadata are closing the gap. In practice, high‑quality microbiome analyses already offer useful trends and correlations that can inform diet, lifestyle and targeted supplementation. They should be viewed as decision‑support tools rather than definitive diagnoses, similar to how continuous glucose monitors guide diabetics toward better food choices.AI: the brain behind the dataThe microbiome produces staggering amounts of data. AI has become an essential tool for making sense of this complexity. Unlike traditional statistical methods that rely on predefined algorithms and handmade rules, AI can detect subtle patterns and integrate diverse data types (dietary and lifestyle habits, clinical markers, microbial genes and metabolites). In microbiome research, AI is already improving the quality of metagenome‑assembled genomes and detecting novel microbes and genes[5]. Machine‑learning models can predict disease susceptibility, progression and treatment response based on microbial composition[5]. AI also assists in personalized nutrition, models combining microbiota data with meal features and clinical variables have been used to forecast individual blood‑glucose responses to foods[5].There is no perfect microbiomeGiven all this complexity, can we define a “healthy” microbiome? Evidence says no. A six‑year study led by Stanford researchers found that each person’s microbiome is uniquely stable[2], and there is no gold‑standard microbiome[2]. Instead of comparing yourself to an arbitrary ideal, the future lies in personalized reference ranges. By comparing your microbial composition to those of a demographically matched healthy group (same age, sex, lifestyle), algorithms can highlight deviations that may merit attention. This “power of community” approach acknowledges our individuality while leveraging collective data to inform recommendations.Optimizing your gut: diet and targeted supplementsFood as medicineFor most people, the biggest lever for a healthy microbiome is diet. A fiber‑rich, plant‑based diet feeds beneficial bacteria, encourages diversity and produces anti‑inflammatory short‑chain fatty acids. Fermented foods (such as yoghurt, kefir, sauerkraut and kimchi) introduce live microbes and bioactive compounds. On the flip side, diets high in refined sugars, saturated fats and artificial additives can promote dysbiosis and inflammation[1]. Drinking plenty of water, limiting unnecessary antibiotics and managing stress also support microbial diversity.Probiotics and prebioticsProbiotic supplements can play a supportive role when used judiciously. Quality matters. Some studies indicate that enteric‑coated probiotic capsules improve survival through the acidic stomach and deliver 20‑40 times more viable bacteria to the small intestine[6]. Advanced microencapsulation technology takes this further: probiotics are enclosed in a polymer matrix that shields them from gastric acid and bile, ensures targeted release and extends shelf life[7]. Microencapsulation can also mask unpleasant tastes and allow incorporation into various foods[7]. However, more is not always better. A review on probiotic safety warns that long‑term colonization could displace beneficial native microbes or alter microbiome structure[8]. Therefore, probiotic supplements should be used as short courses or monthly boosts, not permanent crutches. Look for products with clinically studied strains (e.g., Lacticaseibacillus rhamnosus or Bifidobacterium longum) and at least one to ten billion colony‑forming units (CFUs). Combine them with prebiotic fibres (found in chicory root, onions, garlic, Jerusalem artichokes and green bananas) to nourish both the supplement and your existing microbes.The three pillars of microbiome careNo single pill or test will magically fix your gut. A comprehensive approach involves three pillars:High‑quality analysis: Choose labs specializing in microbiomes that use validated protocols and are transparent about their methods. Prefer sampling kits that recommend swabbing used toilet paper for better representation of your gut community[4]. Remember that results offer trends and correlations, not definitive diagnoses.Personalized interventions: Use your data to inform you about changes in diet, lifestyle and targeted supplementation. Work with practitioners or specialized AI microbiome bots who understand microbiome science and can tailor recommendations to your individual needs. Because there is no single healthy microbiome, personalized reference ranges based on matched cohorts provide more meaningful context[2].Guidance and mindset: Sustainable change to a healthy nutrition and lifestyle requires integrating new habits into daily life. Adopting a fiber‑rich diet, regular exercise, adequate sleep and stress‑management practices are the foundation of microbiome health. Think long term: it may take weeks or even months to feel changes, and maintenance is ongoing.A final wordExploring the microbiome cosmos is both fascinating and humbling. Modern science confirms what ancient physicians suspected: the gut plays a central role in our health We are still piecing together this hidden universe, yet the tools to study it are improving at a dizzying pace. Stool tests and AI‑powered analyses are no longer mere curiosities; they already offer valuable glimpses into digestion, immunity and metabolic health, and they can inform preventive strategies. While they are not yet definitive diagnostic tools, using them as decision‑support aids can help you tailor your diet and lifestyle. Focus first on the fundamentals like diverse, whole foods, adequate sleep, movement and stress management. When you do experiment with probiotics, opt for personalized (analytic based), high‑quality, microencapsulated, enteric‑coated formulations[6][7] and take them as temporary allies, not permanent residents[8].In the near future, AI and large community data sets will accelerate the decoding of the secrets of the microbiome. Personalized reference ranges will replace one‑size‑fits‑all targets, and tailored, personalized interventions will become the norm. Regardless of technological advances, one of the best health strategies remains listening to your gut feeling. After all, as Hippocrates implied over two millennia ago, health truly does begin in the gut.

Living Lighter with Every Breath – How Breathwork Helps Me Release Blockages and See More Clearly
Breathing Techniques
•

5 min read

Living Lighter with Every Breath – How Breathwork Helps Me Release Blockages and See More Clearly

A personal experience with breathwork between nervous system, vision, and everyday life.There are phases in life when you’re simply functioning. The day is packed, your mind is noisy, your body somehow always tired – and you often only notice it when something no longer works: sleep, energy, ease. That’s exactly how it was for me at one point. And I knew: I didn’t want to just “push through.” I wanted to feel myself again, breathe deeply, live.That’s how my journey with breathwork began. What started as curiosity has, over time, become one of the most powerful tools for emotional release, mental clarity, and even professional alignment. Today, conscious breathing is no longer something I “try out” – it’s part of my life. Sometimes intense, sometimes subtle – and above all: a calling.The breath as a gateway to the inner worldWe’re always breathing – mostly unconsciously. But therein lies its power: Our breath runs automatically, yet we can also control it. This makes it a direct lever for our nervous system. For stress or relaxation. For tightness or spaciousness. For survival or creation.What I’ve learned over the past few years: the breath doesn’t lie. It shows me how I really am – before my mind even understands it. And: it brings me into contact with a deeper part of myself, beyond to-do lists, doubts, or mental noise.Beambreath – breathing emotionally, seeing clearlyThe breathing technique that has influenced me the most is Beambreath – a form of Conscious Connected Breathing, meaning conscious breathing without pauses between inhale and exhale.For me, this practice is more than just a technique. It’s a space where I can meet myself – honestly, raw, without distraction. Often, there are emotions, old patterns, or inner pressure lying just beneath the surface. And sometimes, one session is enough to finally breathe freely again – truly. Freely. Without inner resistance.What fascinates me time and again: something changes with every breath cycle. The tightness in my chest dissolves. Thoughts lose their heaviness. And most importantly: I reconnect with myself and my emotions.Beambreath has helped me not only emotionally but also mentally. It helped me clarify my own vision – and to follow it. The idea to give others access to this depth and clarity was born directly out of one of these sessions. Not from the head. But from the gut. Or maybe even deeper.Everyday life? It breathes with you.Not every life situation needs a one-hour breath journey. Sometimes one minute is enough. That’s exactly what I use the technique for that helps me the most in stressful moments: the 1:2 breath.The principle is simple:Inhale through the nose for 2 seconds,Exhale through the nose for 4 seconds.The exhale should be twice as long as the inhale.Important: breathe gently into your torso – belly, sides, lower back. No forcing, no pulling – just softening into the breath.This simple technique noticeably calms my nervous system. I use it on the subway, while waiting, before meetings, or in the evening when my mind is still spinning. It’s quick, quiet, and incredibly effective. Often just 5 breaths are enough, and I feel: I’m back.What’s changed for meSince I’ve been working with my breath regularly – whether deeply with Beambreath® or in an everyday-friendly way with targeted exercises – my inner experience has fundamentally shifted: I sleep better, more deeply, and wake up more refreshed.I notice sooner when I’m stressed or triggered – and can act before I “explode.”I feel calmer overall, yet at the same time clearer and more determined.I trust myself more – not from the mind, but from the body.And most of all: I have a tool that I always carry with me. It costs nothing. It doesn’t need an app. Just my presence.Tips for getting startedIf you’d like to begin with breathwork, here are a few personal recommendations that helped me – no prior knowledge or equipment needed: 1. Start with small routinesYou don’t need to breathe for 30 minutes a day right away. Just 2–5 minutes in the morning or evening make a difference. Treat it like brushing your teeth – but from the inside. 2. Pay attention to your breath during the dayObserve yourself from time to time: are you breathing shallowly? Are you unconsciously holding your breath? Just becoming aware of it changes a lot. 3. Prefer nasal breathingYour nose is made for breathing. It filters, humidifies, and calms. I try to breathe through my nose even while walking or talking – as often as I can. 4. Be curious, not ambitiousBreathwork is not a competitive sport. It’s not about breathing “better,” but more consciously. Sometimes, a lot can come up – and that’s okay. 5. Let yourself be guidedEspecially with connected breathing, a guided session is helpful. Whether live, in a course, or via audio – there are many ways. And: you don’t have to do it all alone.Breath as a longevity practiceWhen we talk about longevity, many people think of nutrition, exercise, supplements, or sleep hygiene. And yes – all of that matters. But the breath is often the quietest, yet most powerful regulator of our health.A regulated nervous system, stable emotions, and a clear mind aren’t luxuries. They’re the foundation for a life with quality, depth, and presence. And they begin – with a conscious breath.To me, longevity doesn’t just mean growing old. It means feeling alive as often as possible.Maybe that’s your next step, too: not doing something else, but simply breathing – consciously, connected, gently. And noticing what shifts when you can hear yourself again.Not in your head. But in your breath.

Rooted – The Healing Wisdom of Your Space
Grounding
•

4 min read

Rooted – The Healing Wisdom of Your Space

There are places that heal us before a single word is spoken. A room filled with morning light, the softness of linen sheets, the hush of a garden where the air tastes faintly of rosemary and sea salt. These spaces don’t demand performance or perfection; they invite us to rest, to exhale, to remember what it feels like to simply be. In the Mediterranean, where I become one with the rhythms shaped by the sea and the seasons, healing has always been rooted in every step. Not in grand gestures, but in the textures of daily life: a shaded courtyard, an olive oil–drenched meal eaten slowly in community, the ritual of evening walks when the heat softens and conversations linger.The Medicine of PlaceWe often talk about longevity in terms of biomarkers, supplements, or protocols. But our environment, our homes, the hotels we retreat to, even the materials we touch every day, act as a quiet but constant form of medicine. Natural light regulates our circadian rhythm more effectively than any app. Earthy colors and organic fabrics calm the nervous system in ways synthetic surfaces cannot. Spaces designed with natural ventilation, organic food offerings, and access to gardens don’t just feel good; they biologically shift us toward healing. Stress hormones drop. Sleep deepens. Digestion eases. When we design with wood, stone, clay, linen, and wool, we are not only honoring tradition, we are aligning ourselves with nature’s intelligence. In doing so, we remind our bodies that we belong to the earth, not to the relentless hum of artificial environments.Honoring Both Planet and BodyThe way we build and the way we eat are inseparable. Healing spaces nourish us with food that is seasonal, organic, and prepared with care. Meals that honor both the planet and the body, where sustainability is not a marketing tagline but a lived practice, become part of a deeper rhythm of longevity. This is the opposite of a culture obsessed with “superfoods” or quick fixes. It is about slowing down, sourcing locally, and savoring flavors that connect us back to soil and season. The Mediterranean lifestyle has always taught us that longevity is collective: when the planet thrives, we thrive.Joyspan and the Power of CommunityLongevity isn’t a solitary pursuit. Healing does not come from tracking every metric or executing the “perfect” daily routine. In fact, the pressure to be perfect often creates the very stress that undermines our health. What truly extends our lifespan—and, more importantly, our joyspan—are the daily choices we can sustain joyfully. The shared meal instead of the skipped one. The gentle walk with a friend. The moment of laughter in the community instead of silent self-criticism. Research confirms what wisdom traditions have long known: connection is a vital nutrient. Healing spaces, whether in our own homes or in hospitality settings, are at their most powerful when they foster belonging. A space can hold us, but it is people—family, friends, neighbors, strangers-turned-companions—who root us.Rooted in the EverydayTo be rooted is not to be static. It is to live in rhythm with the cycles that sustain us: light and dark, ebb and flow, effort and ease. It means creating spaces—physical and emotional—where healing feels natural, not forced. A healing space can be as simple as a kitchen table where phones are set aside, or as grand as a wellness retreat overlooking the sea. What matters is the intention: to design lives that are kinder, slower, more attuned to what our biology craves. Longevity is not about perfection but presence and spaces that allow us to rest without guilt, to eat without fear, to move without punishment, and to grow older with dignity and delight.An InvitationWherever you are, pause for a moment. Open a window. Feel the air on your skin. Place your hand on something natural—a wooden table, a stone, a plant—and let yourself remember: healing begins when we root ourselves in the simple, the natural way of living. That is the wisdom of place. The feeling of belonging.

How to take health into your own hands
Coaching
•

12 min read

How to take health into your own hands

What two decades of getting my own health back and helping hundreds of clients doing so has taught me.Everyone begins their health journey at a different starting point. Some feel that they are getting older and look at preventing decline or getting their youthful energy back. Others are preparing for athletic competitions, aiming to enhance their performance and optimize their recovery. Again, others are very sick and try to solve the puzzle of getting their health back together.For me it had been the latter. In years of competitive endurance sports in my youth, I kept pushing through increasingly frequent strep throat infections with several courses of antibiotics per year. At the same time, I slept very poorly, suffered from anxiety, and consumed a rather poor diet, all while trying to somehow keep up a high level of performance (which, no wonder, declined continuously).After starting university, adding a demanding law study including a gap year at Oxford University, my energy levels tanked further. I stopped exercising, except for snowboarding, which kept adding whiplash accidents into the mix. When starting to see doctors for my extreme exhaustion, nobody could tell me what was wrong until eventually, my body gave up completely.Years of seeing any doctor or naturopath imaginable followed. The span went from the most prestigious medical institutions in Germany to underground shamans treating me in Australian parking lots (where we had been testing whether a warmer climate would make any difference – spoiler: it didn’t). Nothing helped – in fact, many treatments made things worse.A year or so later, after another round in an IV clinic which provided a tiny plus in energy, I got myself into a psychosomatic clinic to see if working through the years of forcing my body to perform despite its brutal decline would add another piece of the puzzle. What it did was giving a spark of a new perspective. A spark that lit a fire of radical ownership of the situation.Nobody could help. Nothing had helped. I have to help myself.Taking full responsibilityI started looking. Putting every fraction of a day’s energy into research. At that time, functional medicine and biohacking was getting increasingly popular in the US. Finding resources from these fields and people that had been deciphering their biology gave a new sense of confidence. The confidence that everything in the body can be healed.Months and years of research, education and qualification followed. Tons of trial and error. Dozens of labs and measurements. And tens of thousands of euros spent.Taking health into my own hands meant becoming the CEO of my mind and body. Addressing all systems that had been broken, working on my mindset and nervous system and showing up every day doing so. Finding root causes, changing my environment and providing everything my body needed to heal.Starting with the basicsFor most people and also for me personally, this started with the basics:Establishing a super clean, nutrient-dense diet and continuously adapting and improving it to this day. I internalised the notion of “you are what you eat” (to be more precise: what your gut absorbs). The lever here is immense: every cell of your body consists of the raw material that you provide via your diet. The choice is yours – for example, do you want your mitochondrial membranes to be composed of highly processed, oxidized seed oils or evolutionary compatible, healthy, as well as anti-inflammatory fats that optimize energy production? Moreover, food is a signal. It can tell your body to prosper and heal or to get sick and inflamed. Going deeper here could and does fill books.Prioritizing and optimizing high-quality sleep. Without proper sleep, the body cannot regenerate. The importance of this cannot be overstated. While in today’s society short sleep is being glorified and connected to productivity, it in fact makes you weak and sick in the long run. Diving deeply into and addressing the topics of circadian rhythm, sleep hygiene, cortisol, neurotransmitter metabolism and other related topics has helped me triple my deep sleep, double my REM-sleep and drastically increase my rejuvenation at night.Addressing the body’s stress and autonomous nervous system. This is another fundamental when it comes to healing: nature designed our stress system very cleverly over thousands of years. It is designed to respond to short-term stressors, such as predators, a chase, or a fight-flight situation very rapidly and with extreme vigilance. For the last century however, this ancient system has been exposed to an environment that has been becoming exponentially faster. Due to constant availability, deadlines, societal pressures etc., stress has become the new norm. For many of us, this system designed for short-term stressors now gets triggered chronically and we find ourselves in "fight or flight" mode for very long periods of time, sometimes even permanently. Biologically, the body, brain, and psyche take a massive toll from this. It is impossible to heal in this state and addressing it has been a fundamental part in getting my health back.Time in nature, adequate sunshine, gentle (or, if your health allows, more intense) movement, grounding. Those seemingly profane things can have a huge impact on our health. Next to being biochemical beings (think for example enzymes, hormones, peptides…), we are also physical beings. Albeit this hasn’t been addressed in the biohacking and functional medicine space too much yet (which is changing, luckily), to my healing it has been crucially important. Take for example natural sunlight: while some people fear every bit of tan they might obtain, getting adequate amounts of sun is fundamental for our body to be healthy. Its health benefits are so numerous, it is hard to put them in a nutshell. But let’s just briefly take the famous Vitamin D, which our body could not produce without UVB hitting the skin. In our body, this hormone alone has countless functions, and many systems cannot work properly without healthy amounts of it. Or take the sun’s infrared wavelengths which have so many healthy functions, that I like to call them “essential nutrients for our body battery”. However, the list is far, far longer.Supplementing the basics. Why? Even though I generally and fully agree with the notion “food first”, our modern time requires for almost everyone to at least supplement with high-quality basics. This mainly has two reasons: first, our foods contain less micronutrients as our soils are getting increasingly depleted of them, even if you eat mainly organic, seasonal, as well as regional (which is by far the best option you can choose in my opinion). Second, our high-paced, modern lifestyle with all its little stabs on our biology increases our bodies’ needs for vital nutrients. So, what do I consider as basics? For my clients and me personally, I would at least subsume Omega 3 EPA and DHA, Magnesium, Iodine, as well as Vitamin D3, at least in winter and ideally combined with K2 and A, under this category. Depending on lifestyle and diet, others could become basics, too. As always with supplementation, aim for high-quality, third-party tested, trustworthy brands. Also, it is best to check your status via lab work and supplement accordingly. For the above basics however, it is also possible to take low to moderate doses without testing and still get their benefits.Those are the fundamental basics. Without having those set, it will be hard for anyone to achieve optimal or even good health. Hence, while addressing them in my own life, I recommend all my clients to get those in order, as is possible with their lifestyle. If their lifestyle does not allow it, I recommend they change their lifestyle. For most, this helps tremendously or even solves all problems already.Prevention is easier than healingHowever, if a certain threshold of dysfunction has been reached (as had long been the case for me), addressing the basics alone is an important start, but might not suffice in getting one’s health back.At this point, it is important to highlight the importance of preventing vs. curing. The former is so much easier than the latter. Hence, I recommend taking care of your body as much as you can (without obsessing) while you’re still healthy. This means sticking to the basics above. Getting regular, functional check-ups – looking under “the hood of your car” once or twice a year. Being mindful and not ignoring first symptoms or warning signs our body is sending us. We are great at ignoring way too many of those and push through. Certainly, I had a Master’s degree in this discipline.Once chronic disease has started and perpetuated, it is much harder getting optimal health back. Here, advanced strategies such as more complex functional medicine, biohacking or modern therapies are often needed to bounce back. Also more, sometimes much more time.When deeper healing is neededFor me and some of the people I work with, this meant diving into the following advanced health strategies (note: if you are happy with the basics and don’t feel the need to dive into more complex medical topics you can skip this part and finish with the conclusion):Structural integrity, especially cranio-cervical health. If one was to ask which factor has been the root cause tying all my symptoms together, I would probably choose this one: cranio-cervical instability. This area of the body is pretty much the bottleneck of our human physiology. A little protected part, bringing together crucial parts and functions such as blood flow to and from the brain, our brain stem, our nervous system, our spinal cord and vertebrae. For me, a decade of snowboard accidents had heavily damaged this area resulting in severe cranio-cervical instability, vagus nerve and jugular vein compression. The biochemical and physiological implications of such damage are vicious. Getting ahead of this can be very complex. For me, it meant travelling to the US several times to get more than a dozen of ligament injection therapies as well as a surgery. The process is still ongoing but has brought great results already. However, for more “normal” problems in this area such as imbalances or subluxation, seeing a competent osteopath does help a lot of people significantly.Optimizing gut health. This again could and does fill books. Even Hippocrates coined this area with his famous quote: “all disease begins in the gut”. While I would not fully agree to that, its importance can hardly be overstated. Our guts are suffering from our modern diets and lifestyle and are certainly playing a part in most modern disease. From a therapeutic perspective, however, a significant part of healing can be achieved through sticking to the basics above. If this does not bring the results needed, it is worth getting accurate gut testing and looking into the areas of microbiome, gut barrier integrity (“leaky gut”), SIBO, gut motility, and vagus nerve function. Problems in these areas are common. For me and many of my clients, addressing these helped with digestion, inflammation, brain fog, as well as immune function tremendously.Immune function / chronic infections. At least since 2020, these are widely popular topics. As long as our bodies are strong and healthy, our immune systems are usually keeping infections at bay. When there is weakness and dysfunction (think stress, poor diet, toxins, etc.), our immune system might start losing this arm’s race and open some doors to bacteria, viruses, or fungi. When I was a kid, I had been diagnosed with Lyme disease. Later, with the strep infections, Epstein-Barr virus followed. As my health was continuously deteriorating, these kept being active and likely caused a host of problems. Only when I brought my energy metabolism and immune system back online, I could address those with the help of herbal antimicrobials and other therapies. As far as I can tell, this might be the case for many chronically ill people.Detoxing the environment, food intolerances, and mast cells. We are living in a soup of environmental toxins. Some of those are deemed save below certain levels yet nobody knows what the combination of thousands of toxic chemicals does to our bodies. Many of my clients are highly sensitive to an array of substances. Their immune system goes haywire. While it needs to be rebalanced on a deeper level, it certainly helps cleaning up the environment around you. Some examples would be organic food, natural cosmetics, non-toxic cookware, filtered or glass-bottled water, air-filtration and non-native EMF mitigation.Advanced supplementation. This is often needed to provide an extra boost and help the body function until it is back in balance (“homeostasis”). However, as especially in complex cases supplements can backfire, I recommend working with an experienced functional medicine practitioner who is also checking your lab work. For me, I closely pay attention to keep all my vitamins, minerals, amino- and fatty acids in optimal ranges. Moreover, I optimize my energy metabolism with mitochondrial compounds as well as support my gut with targeted pro- and prebiotics. To keep neuroinflammation at bay, I use specific polyphenols and deploy certain amino acids to support neurotransmitters. Sometimes, I do also use IVs. There’s more – yet this would break the boundaries of this article.ConclusionNow, please don’t feel overwhelmed by the last part. Taking health into your own hands is absolutely possible and for 90% of people comprises sticking to some very doable basics. The results can be tremendous. If more is needed, do not lose hope. Take ownership. Start small and work your way up. Ideally, get support from an experienced functional medicine practitioner who helps you set up your healing path. Then, one step at a time, regain your health and come back stronger.

The 3 Hard Truths About Longevity Nobody Wants to Admit
Lifespan Extension Interventions
•

6 min read

The 3 Hard Truths About Longevity Nobody Wants to Admit

Last week, a VC asked me to settle a marital dispute. His wife ate an apple every afternoon. He wanted her to switch to $8 macro-balanced longevity bars because "fruit is just sugar." His entire diet was balanced, although 90% was processed.This is modern longevity: optimizing the microscopic while ignoring the obvious.As a Stanford-trained physician founder practicing longevity medicine and advising health companies, I see both sides of this industry—the exam room reality and the marketing machine. The gap between what we know and what we're sold has never been wider.Here are three hard truths about longevity, plus a practical guide to navigate the noise.Truth #1: We Can't Extend Maximum Human Lifespan (Yet)Modern medicine has added decades to average life expectancy through vaccines, antibiotics, and cardiac care. But what the industry doesn’t advertise? There is no solid evidence that any drug, diet, or supplement can extend maximum human lifespan.The oldest verified person, Jeanne Calment, died at 122 in 1997. Nobody has broken that record since.Why we're stuck:Lifespan trials are impossible. You'd need to follow thousands of people for 80+ years. No researcher, funder, or participant can commit to that. None of us want to wait for that.No accepted shortcuts. The FDA maintains a list of surrogate endpoints—biomarkers that predict clinical benefit. "Biological age" clocks aren't on it.What we do have:Animal wins. The NIH's Interventions Testing Program has extended mouse lifespan with rapamycin (up to 26%), acarbose (22% in males), and 17-α-estradiol (19% in males). Promising, but mice aren't humans. Not to mention, only about 10% of interventions that work in mice translate to successful human treatments, and the rate may be even lower for complex processes like aging.Healthspan signals.Low-dose mTOR inhibitors improved vaccine response in older adultsThe CALERIE trial showed 12% calorie restriction modestly slowed one aging measure (DunedinPACE) but didn't change other clocksBottom line: We can improve how you feel at 80. We can't yet guarantee you'll reach 100.Truth #2: Marketing Runs Ahead of MedicineWalk through any health store or scroll any wellness feed: "anti-aging" products are everywhere. How is this legal if aging isn't treatable?The regulatory loophole:Aging = natural, not disease. The FDA doesn't recognize aging as an indication, so companies pivot to supplements, wellness services, and lab tests—all with lighter oversight.Clocks ≠ clinical outcomes. Those biological age tests? They can stratify population risk but aren't validated to predict individual lifespan. The FDA's 2024 rule will bring many under medical device oversight, but enforcement is just beginning.The supplement gray zone. Take NAD+ boosters: heavy marketing, ongoing litigation, evolving regulatory status. Science in progress, sold as settled.New guardrails emerging:The FTC now requires human evidence for health claimsA 2024 rule bans fake reviews with civil penalties up to $51,744 per violationTranslation: Much of what you see is experimental science wrapped in confident marketing. Treat bold claims as hypotheses, not proven outcomes.Truth #3: Most "Evidence" Isn'tThe longevity evidence base resembles a noisy restaurant—everyone's shouting, but it's hard to hear what matters.The replication crisis hits longevity:Small studies, big claims. When 23 teams tried replicating high-profile cancer biology findings, effect sizes shrank by 85%.Paper mills pollute journals. Publishers retracted 8,000+ papers from Hindawi/Wiley alone in 2023. Retraction Watch now tracks over 50,000 retractions.Preprints ≠ peer review. That exciting mouse study on Twitter? It might change completely before publication—or never get published at all.Red flags to watch for:Studies with <50 participants claiming breakthrough resultsMultiple endpoints tested, but only positive ones reportedNo pre-registration (moving goalposts mid-game)Missing adverse event dataIndustry funding without independent replicationWhat to trust: Large, pre-registered, multi-site trials with transparent data and CONSORT-compliant reporting.What Actually Works (The Boring Reality)While we wait for breakthroughs, these interventions have the strongest mortality benefit evidence:Exercise supremacy. Moving from the bottom to top quintile of VO₂max is associated with a 5-fold reduction in mortality risk—stronger than the difference between smoking and not smoking.Blood pressure control. Each 10 mmHg reduction in systolic BP reduces major cardiovascular events by 20% and all-cause mortality by 13%.Mediterranean diet pattern. Associated with 20-30% reduction in cardiovascular disease and 13% reduction in cancer incidence. Yes, this includes apples.Social connection. Loneliness increases premature death risk by 26-32%—comparable to smoking 15 cigarettes daily.Sleep optimization. Both <6 and >9 hours associated with increased mortality. Sweet spot: 7-8 hours.Your Longevity BS DetectorWhen evaluating any longevity claim, ask:☐ Is this a peer-reviewed study (not a preprint, press release, or blog)?☐ Does it measure actual health outcomes (disease, function, mortality—not just biomarkers)?☐ Were there >100 participants followed for >6 months?☐ Is it pre-registered at ClinicalTrials.gov or similar?☐ Has another team replicated it?☐ Is funding disclosed and are raw data available?☐ Does it report adverse events prominently?If you can't check at least 4 boxes, remain skeptical.The Practical Protocol: What to Do TodayForget overwhelming optimization lists. Here’s one doable framework - the Quarterly Focus Method:Every 3 months, pick:ONE thing to lower:Blood pressure below 120/80LDL cholesterol below 100 mg/dLFasting glucose below 100 mg/dLResting heart rate below 60 bpmONE thing to raise:VO₂max by 1 MET (3.5 mL/kg/min)Grip strength by 5%Weekly Zone 2 cardio minutes by 30Strength training sessions from 2→3 weeklyONE habit to lock:7+ hours sleep nightly8,000+ steps dailyMediterranean diet adherence score by 2 pointsOne new social activity weeklyTrack these three. Relax about everything else for 90 days.Reasons for OptimismThis article focuses on hard truths, but the future isn't bleak. Here are a few developments I’m following closely:TAME trial is testing whether metformin delays multiple age-related diseases simultaneously—the first FDA-negotiated aging trial.VIBRANT study is looking at rapamycin for delaying menopause (essentially being used as a surrogate marker of aging).Dog Aging Project is running the largest companion animal longevity trial ever, with results translatable to humans.Progress is happening. It's just slower and messier than marketing suggests.The Bottom LineThe longevity field sits at an awkward adolescent stage: past childhood fantasies, not yet mature science. We have powerful tools to improve healthspan today—exercise, nutrition, sleep, connection, medical basics—but no proven way to extend maximum lifespan.Smart engagement means:Banking the basics (they work)Experimenting carefully (with reversibility in mind)Demanding evidence (real outcomes, not just biomarkers)Supporting rigor (pre-registered trials, data sharing, replication)The future of longevity is bright. But today, the most radical thing you can do is probably a boring thing: take a walk, call a friend, get your blood pressure checked.And yes, it’s fine to eat the apple. Your 90-year-old self will thank you.

Cycle Syncing: Hype or Your Monthly Superpower
Hormone Balance
•

7 min read

Cycle Syncing: Hype or Your Monthly Superpower

Fifteen years ago, if you’d mentioned “cycle syncing,” most women would have blinked at you. Men might have guessed it was something to do with syncing Spotify playlists. Now, it’s a buzzword on wellness podcasts, Instagram feeds, and in group chats.If you’ve ever wondered why one week you feel like conquering the world and the next you want to cancel plans, curl up in bed, and survive on carbs, it’s not in your head. Hormonal shifts can change everything from your energy and mood to your appetite, digestion, and libido. That week you feel bloated for no reason? Hormones. That sudden burst of motivation? Also hormones.Cycle syncing is about working with these changes, not against them. It’s the practice of matching your nutrition, workouts, work, and social calendar to the natural rhythm of your menstrual cycle. The goal? Less fighting your body, more flow.Men vs Women: The Hormone Plot TwistMen’s hormones run on a neat 24-hour cycle. Testosterone peaks in the morning, giving them more focus, competitiveness, and often a higher libido. By afternoon, energy and motivation dip. By evening, testosterone is at its lowest, which is why most men feel more relaxed and less inclined to take on big challenges at night. Women’s hormones follow a more complex monthly pattern. A typical cycle is around 28 days, though anywhere between 21 and 35 can be normal. It moves through four distinct phases, each with its own hormone profile, influencing mood, energy, focus, sleep, and yes, your sex drive. The Four Phases: Go’s and No-Go’sMenstrual Phase (Days 1–5)Hormones are at their lowest and the body is focused on shedding the uterine lining and repairing itself. Energy often dips, and your system benefits from warmth, rest, and extra nourishment. Sleep: Aim for 8–10 hours. Short naps help with fatigue. Keep evenings calm and lights dim to support melatonin.Nutrition: Focus on iron-rich foods like leafy greens, red meat, lentils, and beets. Add mineral-rich broths and soups. Include healthy fats such as avocado, nuts, and olive oil. Herbal teas like nettle, raspberry leaf, or ginger are soothing.Supplements: Magnesium to ease cramps, vitamin C to boost iron absorption, iron if tested low.Exercise: Walking, stretching, restorative or yin yoga. Avoid high-intensity unless you feel genuinely energised.Do: Journal, reflect, set gentle intentions. Keep your workload manageable.No-Go: Cold exposure or ice-cold foods, which can worsen cramps and drain energy.Follicular Phase (Days 6–14)Estrogen begins to rise, FSH is active, and energy and focus return. Creativity and motivation get a boost.Sleep: Seven to nine hours is usually enough. Get morning sunlight to reset your circadian rhythm.Nutrition: Eat fresh, light meals such as sprouts, citrus, berries, and leafy greens. Lean proteins like chicken, eggs, and white fish support muscle and recovery. Fermented foods help gut health. Pumpkin and flax seeds can gently support hormones.Supplements: B-complex for energy, probiotics for digestion, omega-3s for brain health.Exercise: Cardio, dance, boxing, or skill-based training. Try new workouts — your body adapts more easily now.Do: Start new projects, brainstorm ideas, network, and declutter or organise your space.No-Go: Too much caffeine on an empty stomach, which can spike cortisol and disrupt hormones.Ovulatory Phase (Days 15–17)Estrogen peaks, testosterone gets a small boost, and LH triggers ovulation. You’re at your most confident, articulate, and physically strong.Sleep: Seven to eight hours, but make recovery a priority after busy or active days. Avoid excess screen time before bed to protect melatonin.Nutrition: Fill your plate with colourful raw vegetables and salads. Include cruciferous vegetables like broccoli and kale to help metabolise estrogen. Add zinc-rich foods such as oysters and pumpkin seeds to support fertility and libido. Hydrating foods like cucumber and watermelon are great in warm weather.Supplements: Zinc for reproductive health, vitamin C for ovary support, maca root for libido if you like.Exercise: HIIT, heavy lifts, spin, or group classes. Aim for personal bests in performance.Do: Schedule important presentations or negotiations. Batch creative content or collaborative work.No-Go: None. You are ready to conquer the world.Luteal Phase (Days 18–28)Progesterone dominates in the early luteal phase, promoting calm and deeper sleep, before both progesterone and estrogen drop toward menstruation. This is when PMS symptoms can appear if hormones are imbalanced.Sleep: Keep your bedroom cool to counter the higher body temperature late luteal. Magnesium before bed can support relaxation.Nutrition: Choose warm, grounding meals like sweet potato, squash, and lentils. Include complex carbs to keep mood stable. Magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds are beneficial. Sesame and sunflower seeds can support hormone balance.Supplements: Magnesium glycinate for sleep and mood, vitamin B6 for progesterone and serotonin support, omega-3s for inflammation.Exercise: Early luteal is great for strength training or moderate cardio. Late luteal is better for yoga, walking, or pilates.Do: Wrap up projects, prioritise self-care, and prepare for the next cycle.No-Go: High-intensity training in the final days before your period.Myth-Busting Cycle SyncingMyth 1: It’s just a TikTok trendThe term might be new, but the concept is grounded in decades of endocrinology and women’s health research. Functional medicine practitioners have been talking about aligning lifestyle with hormonal changes for years.Myth 2: Everyone’s cycle is 28 days Twenty-eight days is an average, not a rule. Anywhere between 21 and 35 days can be normal, and syncing still works — you simply adjust your phases to match your own cycle.Myth 3: If you miss one workout or eat “off-phase,” you’ve ruined itCycle syncing isn’t all-or-nothing. The benefits come from consistency over time, not perfection.Myth 4: It’s only for women with PMS or fertility goalsEven women with regular, symptom-free cycles can improve energy, focus, workout recovery, and overall wellbeing by syncing with their hormones.Myth 5: Men don’t need to think about hormonesMen have hormone cycles too but theirs reset every 24 hours. Testosterone is highest in the morning, making it a prime time for strength training, problem-solving, and intimacy. Levels dip in the evening, which is when rest, lower-pressure tasks, and winding down come more naturally.Why This MattersCycle syncing isn’t about perfection, it’s about awareness. When you know your monthly rhythm, you can work with it instead of feeling like it’s working against you. You’ll be able to plan your workouts, projects, and social life around your strengths, and give yourself permission to rest when your body needs it.This approach can be transformative for women with PCOS, endometriosis, or irregular cycles, but it’s just as helpful for those with regular cycles. Even small changes can reduce PMS symptoms, improve energy, and make daily life more predictable.Some couples even plan their holidays around the ovulatory phase, when energy, mood, and libido tend to peak.So what now? Is it hype or your new monthly superpower? Hormones shift — that’s not hype, it’s biology. The way they infl uence your mood, focus, digestion, and relationships is real. So I’d say, learning to live in sync with those shifts isn’t just self-care, it’s your monthly superpower.And if keeping track of all this feels overwhelming, that’s where tools like reina come in — giving you daily, personalized insights based on your cycle so you can spend less time decoding your hormones and more time living your life.

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Healthcare is broken

User image of Simon Krüger User image of Martin Brüggemann User image of Karol Domagalski User image of Andy Lenz

Doctors and pharma companies profit from treating illness, not keeping us healthy.

The wellness industry is full of bold claims with little to no evidence.

Health gurus and influencers capitalize on our insecurities, offering questionable advice that often misleads rather than helps.

In a world where trust is everything, who can we rely on?

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