Counting Calories Isn’t Enough
Happy Thursday, Zapien 👋
This week, we dive into one of the most talked-about goals in health: fat loss. Instead of hype or shortcuts, we break down what really matters — and which supplements actually support progress when paired with smart movement, nutrition, and recovery.
From Zone 2 debates and VO2 Max hacks to supplement tips and wearable upgrades — our WhatsApp group and new community forum kept the energy high this week. Explore trending threads, ask questions, and join the conversations shaping the future of health.
Plus, dive into the health stack of Jonathan Chung Yee — national record-holding swimmer with a mind for numbers and a body built for performance. Between spreadsheets and swim sets, he leans on routines and smart recovery to stay sharp.
Forever,
Karol, Martin, Simon & Andy
This Week’s Highlights
➤ Top 10 supplements for losing weight
Forget miracle pills. These 10 supplements actually support fat loss — when paired with habits that work.
➤ Explore the New Community Forum
More insights, more exchange, more clarity. The conversation continues on our website.
➤ Weekly summary of our WhatsApp Group
Highlights from discussions on VO2 Max, fitness devices, training intensity, and talent search in health and longevity.
➤ Health Stack of the week
Dive into Jonathan Chung Yee’s health stack — a record-holding swimmer balancing spreadsheets and swim sets with structure, smart tech, and sharp recovery.
Popular Discussions
Top 10 supplements for losing weight
Sorry, but Pizza eats Supplements for Breakfast – what supplements really do for body fat reduction
1. Why this article? A little warning against expecting miracles
I remember a conversation with a friend – let’s call him Tom. Tom wanted to lose weight. Fast. After three days of green shakes and apple cider vinegar capsules, he said frustrated in the café: “I’ve tried everything, nothing works!” – Spoiler: pizza at lunch, iced coffee in the afternoon, chips in the evening. So if you’re looking for the magic supplement that melts body fat like butter in the sun – you’re in the wrong place. But if you want to know what actually helps (and what can support you), then read on.
2. The foundation of body fat reduction: energy, nutrition, movement
Calorie deficit: essential! You'll lose body fat when you consistently consume fewer calories than you burn: probably 10-25%. You can reduce intake (nutrition) and/or increase output (exercise). But make sure, that you don't run into micronutrient deficiencies (vitamins, minerals and trace elements, fatty acids and amino acids) by limiting your caloric intake as this could lead to situations described in Chapter 3!
Nutrition: many paths lead to Rome. Critical is finding a way you can sustain long-term:
Keto/Low Carb diet lowers carbs to enhance fat burning.
Mediterranean diet: lots of veggies, healthy fats, little sugar – one of the best studied and most sustainable. Heads-up: daily pizza or huge spaghetti carbonara servings don’t really count.
Vegan may be low-calorie and rich in fiber/nutrients – or not: fries and chips can be vegan too, but they’re rarely low-calorie or healthy.
WhatsApp Group Summary
Device Bugs and Solutions
Fabian flagged a software issue in Midea cooling units and shared a workaround: disabling Wi-Fi. He noted replacements are possible post-heatwave.
Sandra added humorously that she hadn’t received one despite the heat.
Outcome: Disabling Wi-Fi helps temporarily; some users are receiving replacements.
VO2 Max Measurement Insights
Fabian shared comparative data from Lactolevel, Whoop, and Garmin, finding Lactolevel slightly more accurate. Martin noted Garmin’s values fluctuate heavily depending on intensity and wear location.
Niko and Derek joked about Apple vs. Whoop inconsistencies, while Timo highlighted Whoop’s unique lab input feature.
Outcome: VO2Max readings vary by device, but Whoop’s manual input offers a reliable workaround.
Wearable Tech Features and Opinions
Nick asked about Whoop’s biological age update. Hadi appreciated the feature’s ability to adapt to training type and intensity, while Ruth raised a question about Oura’s period tracking, confirmed by Koko.
Fabian also introduced the Amazfit Helio Strap as a budget Whoop alternative, with similar core metrics and no subscription required.
Outcome: Whoop's biological age and Amazfit's Helio Strap expand accessibility—users seek flexible, adaptive tools.
Training Regimens and Their Effectiveness
Ronald explained that while Zone 2 is ideal for endurance, higher zones (Z3–Z5) may be more effective for mitochondrial gains if training volume is low.
Manlio added that HIIT may help non-responders.
Outcome: Zone 2 remains effective for long-duration training; higher intensity or HIIT better suits time-constrained users.
Networking and Talent Search in Health Sector
Andrew asked for help hiring health/longevity talent in the EU, UK, and Germany.
He emphasized New Zapiens as a trusted network for these connections.
Outcome: Multiple intros and channels suggested—group remains a valuable talent-matching hub.
Community Health Stack
Jonathan Chung Yee
Bean counter by day, swimmer by choice.
I am a full-time accountant with a background in International Business Administration and experience at PwC. When he's not reconciling accounts or sipping espresso over spreadsheets, you'll find him chasing personal bests in the pool — training 8 to 10 times a week chasing the Olympic dream.
Based in Germany but originally from Mauritius, I balances spreadsheets and swim splits with equal passion (and slightly less chlorine).
Member Stats
• Level 1
• 500 Points
• 10 Reviews
Jonathan’s Trusted Brands
Jonathan's Health Routine
I usually start my day around 7:00 AM with a quick muscle activation or mobility session to wake up the body and prep for training. After a small but well-balanced breakfast, it’s off to the pool for 90–120 minutes of focused breaststroke work, anything from technique refinement and aerobic base building to race-pace efforts and anaerobic threshold sets.
Post-swim is all about recovery: stretching, mobility, and occasionally a light cycling session depending on the training phase. Late mornings and early afternoons are typically reserved for personal development or project work, especially now as I gear up for my full-time role in audit starting this November.
This Week’s Trending Brands
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