Magazine | From bloodwork to DNA to AI and back: my journey to solve a micronutrient mystery

From bloodwork to DNA to AI and back: my journey to solve a micronutrient mystery

Zinc Immune System AI
Written by Heiko Bartlog 5 min read
From bloodwork to DNA to AI and back: my journey to solve a micronutrient mystery

How low zinc levels turned into a detective story about health optimization, genetics — and how to use ChatGPT wisely without falling into traps.

Hi, I’m Heiko – coach, biohacker, and micronutrient enthusiast. For years, I’ve been fine-tuning my approach to health and longevity by regularly testing my blood for micronutrient levels. Why? Because I believe that keeping all essential and semi-essential micronutrients in the optimal range gives my body the best possible foundation to thrive — mentally, physically, and emotionally.

It’s a proactive strategy inspired by experts like Dr. Helena Orfanos-Boeckel, and it’s shaped how I think about performance, stress resilience, and long-term health.

One nutrient I’ve been particularly focused on is zinc. And yet — despite consistent, even high-dose supplementation — my blood levels of zinc just won’t budge into the optimal range. Frustrating? Definitely. But also a great opportunity to dig deeper.

That’s how this article came about. After a nudge from Sandra (thanks again!) in the New Zapiens community, I decided to revisit my DNA test from SelfDecode. Maybe the answer to my stubbornly low zinc levels was hiding in my genes?

Why is zinc so important?

Before we dive into the analysis, let’s take a quick detour: zinc is a true multitasker.

  • It plays a key role in the immune system, supports wound healing, and helps fight infections.
  • It’s essential for protein synthesis, making it crucial for muscle growth and recovery.
  • It influences cognitive function, impacting focus and mood.
  • It acts as a cofactor for many enzymes, involved in metabolism, hormone production, and digestion.
  • And here’s a kicker: If you exercise a lot or sweat frequently (sauna, anyone?), you could be losing significant amounts of zinc.

Sounds like something you’d want enough of, right? That’s exactly what I thought — but my levels refused to rise ...

Checking my DNA test: no red flags?

My first glance at my SelfDecode report:

SelfDecode result

So, no increased requirement according to my genetic data. Hmm.

But maybe ChatGPT knows more?

I asked whether there are SNPs associated with higher zinc needs.
(SNPs = Single Nucleotide Polymorphisms, genetic variations that can influence various bodily processes.)

ChatGPT provided a first list of potentially relevant SNPs:

Screenshot 2025-04-10 175904.png 176.05 KB

Never only ask once, especially with ChatGPT ;) 

So I asked again if there might be some more SNPs that could be relevant. And ChatGPT listed some more:

Screenshot 2025-04-10 180441.png 224.03 KB

Based on that, I dug into my SelfDecode data and checked my own genetic variations. 

And I added all the SNP characteristics that SelfDecode had listed as relevant, even if the overall assessment did not reveal an increased need.

Then, I asked ChatGPT to interpret all my individual data.

Screenshot 2025-04-10 181041.png 59.84 KB

Then I asked ChatGPT to critically review its own assessment.

Screenshot 2025-04-10 181228.png 17.69 KB

Surprise, surprise: ChatGPT’s analysis and conclusion was quite different from SelfDecode’s!

While SelfDecode suggested my zinc needs were typical, some SNPs flagged by ChatGPT pointed to a significantly increased requirement!

And then I remembered a phrase from the domain of management theory and practice: Culture Eats Strategy for Breakfast.

And I asked myself: What if “Lifestyle Eats Genetics for Breakfast”? So what about exercise and sauna for example?

I added details about my workout and sauna routine and asked for an updated recommendation.

Screenshot 2025-04-10 181433.png 99.79 KB

Done? Hmm… not so fast!

The trap of question framing

Another shoutout to Sandra, who reminded me that answers by AI models like ChatGPT are highly dependent on how you phrase your questions.

So, I reworded the question: Could it be that the original recommendation was way too low in comparison to standard recommendations?

Screenshot 2025-04-10 181633.png 148.02 KB

Then, I went the opposite way: Was the updated recommendation too high? Maybe ChatGPT simply added up all effects, without considering overlapping factors?

Screenshot 2025-04-10 181807.png 157.65 KB

Now I had multiple versions of an answer. Which one should I trust?

Guess what I did … of course: I asked ChatGPT: “So, first too low, then too high, now low again, ... what can I believe you?” ;)

Screenshot 2025-04-10 181946.png 236.65 KB

And: 

Screenshot 2025-04-10 182334.png 62.61 KB

I totally agree: blood work is not the truth, but the best approach we have!

Conclusion: ChatGPT is a great tool — if you know how to ask and how to interpret and challenge its answers 

Please keep in mind: Everybody and every body is different.

My unique lifestyle, diet, and habits can’t (yet) be fully captured by any AI model.

And that’s fine with me. I now have enough information to fine-tune my zinc supplementation approach. Taking also my individual experiences and some hints by Chris Masterjohn into account, I will supplement like this:

👉 2×15 mg zinc citrate in the early morning
👉 25 mg zinc bisglycinate in the later morning

Two highly bioavailable forms, taken as far away as possible from other minerals (esp. copper) that could block absorption or interact directly.

Now, it’s all about testing, measuring, and adjusting again.

Will my zinc levels finally move? Or are there other aspects that I don’t know yet?

To be continued... 😃


Published: April 16th, 2025 · Updated: April 16th, 2025
Heiko Bartlog

Author: Heiko Bartlog

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)

Discover trusted longevity brands
and expert health stacks

Stop wasting money on ineffective products
Save up to 5 hours of research per week
Delivered to your inbox every Thursday

You might also like

Blood Tests Are Just One Piece of the Puzzle to Understand Your Health
Sponsored
VO2max
•

6 min read

Blood Tests Are Just One Piece of the Puzzle to Understand Your Health

When you think about getting healthier, what pops into your head? Probably blood tests, right? A long list of results, a PDF you don’t totally understand, maybe a few scary-sounding markers to Google at 11pm. And look—we’re not here to knock blood tests. They're incredibly useful. But here’s the thing: they’re just one piece of the health puzzle.If you’re really trying to feel better, perform better, or just get more out of life, you’ve got to look beyond lab work. The real magic? It often starts with something far simpler: your daily lifestyle.High performers in the health space didn’t get their biological systems dialed in by only reading lab reports. They built a feedback loop from their habits. And that’s exactly what more of us need—real-time, actionable data about the stuff we do every day: how we eat, move, sleep, and recover.Let’s dig into what that looks like.First: Zoom Out Before You Zoom InMost people try to optimize their health by jumping straight into supplements or chasing “optimal” lab values. But if you don’t understand the why behind the numbers—or the behaviors that caused them—you’re flying blind.The truth? Symptoms like fatigue, poor sleep, mood swings, or slow recovery usually have roots in your day-to-day routines. That’s where lifestyle diagnostics come in. These are tools that help you see your health story before things go wrong. And when you use them together, you start to get a clear picture of what’s working (and what’s not).Here are four underrated tools that can change the game1. Finding Out What You Actually EatLet’s be real. Most of us think we eat pretty healthy. But memory is a funny thing. That extra croissant didn’t count, right?A Food Frequency Questionnaire (FFQ) is like a time-lapse of your eating habits. Instead of asking what you had for lunch yesterday, it looks at your long-term patterns—things like fiber intake, processed food consumption, protein quality, and diversity of plants.Why it matters:Studies show over 70% of chronic diseases are diet-related.Hidden deficiencies (like magnesium or omega-3s) often don’t show up in blood until they’re severe.What you eat shapes your microbiome, hormones, and even mood.What to do:Take a validated FFQ—it gives you a visual breakdown of where your nutrition stands. It’s one of the most eye-opening ways to see what you’re really eating.2. Continuous Measuring of Your Blood SugarThis one’s a game-changer. CGMs (Continuous Glucose Monitors) aren’t just for diabetics anymore—they’re for anyone who wants to understand how food, stress, sleep, and movement affect their energy levels.Why it matters:Big glucose spikes = fatigue, cravings, inflammation.Even “healthy” foods (like oatmeal or smoothies) can cause major rollercoasters for some people.CGMs give personalized insights, not population averages.What to do:Wear a CGM for 10–14 days. Track your meals, your stress levels, your workouts. Look for patterns.Did your Sunday night email spike your blood sugar more than your Friday burger?Even one round of CGM can totally rewire how you eat and recover.3. Measuring Your VO2maxThe most important longevity metric you’re probably ignoring.VO2max is a fancy name for how well your body uses oxygen during exercise. But don’t worry—you don’t need to be a triathlete to care. Think of it as your aerobic horsepower.Why it matters:VO2max is one of the strongest predictors of lifespan. Seriously.It’s a measure of how well your heart, lungs, and mitochondria are doing.Low VO2max is linked to fatigue, brain fog, and poor metabolic flexibility.What to do:You can get a proper lab test (in a mask, on a treadmill), or let your smartwatch estimate it over time. It doesn’t have to be perfect—it just needs to track your direction. And yes, training in Zone 2 helps a ton.4. Knowing Your Body CompositionWeight alone? Pretty useless. Most scales don’t tell you what you really need to know. Two people can weigh the same but have totally different health profiles. It’s super important to not only know what you weigh—but also how much of that is fat, muscle, or bone mass. And if your weight is changing, is it real change or just water shifting around?Why it matters:Muscle mass is one of the strongest predictors of healthspan (how long you stay healthy).Visceral fat—the kind that hugs your organs—is way more dangerous than what you see in the mirror.Tiny shifts in muscle-to-fat ratio can massively change how you feel day to day.What to do:Try a Body Composition Scan, a bioimpedance device, or even a simple tape measure to track your waist-to-hip ratio. The goal? Don’t obsess over pounds. Focus on composition.Where to Start?A Swiss longevity clinic called AYUN realized that most people dive into health with zero baseline. They’re guessing, Googling, or spending money on supplements without knowing what’s actually off.AYUN, Swiss first walkin longevity clinicSo they created something simple (and smart): the Lifestyle Check-Up.It’s not a blood test. It’s a full 360° snapshot of how your body and habits are really doing.Here’s what you get:Nutrition Check (FFQ)A science-backed assessment of your eating habits and nutritional gaps14-Day CGM ExperienceReal-time insights into your blood sugar responses to food, stress, and sleepBody Composition ScanUnderstand your muscle, fat, and metabolic balanceVO2max TestMeasure your cardiovascular capacity and oxygen efficiencyExpert AnalysisNutrition and sports scientists interpret your results holisticallyPersonalized ReportYour health data, decoded into clear, actionable insightsCustom Action PlanA practical roadmap for training, nutrition, and recovery90-Minute Joint ReviewA deep-dive session with both experts to walk you through your resultsIt’s like having a health detective map your patterns before you invest in deeper labs.And honestly? For many people, this is the smarter place to begin.Because once you see the impact of your habits, the motivation to change stops being abstract. You’re not chasing random numbers anymore. You’re solving your own health equation.Curious where you stand?Start with the Lifestyle Check-Up. You’ll come away with clarity, momentum—and a few “aha” moments you didn’t see coming.Use the exclusive New Zapiens code NEWZAPIENS10 to get 10% off your Lifestyle Check-Up. Own your health now

From Fragile to Functional: Why Midlife Women Need a New Strength Paradigm
Exercise
•

4 min read

From Fragile to Functional: Why Midlife Women Need a New Strength Paradigm

I never thought my next company would start with a bone scan.But here we are.At 41, I’m building again. ​​Not because I had a big tech idea or saw a market gap, but because I got scared. And then angry.Scared when a DEXA scan revealed early signs of bone loss. Angry when I realized how little support exists for women in midlife—especially around invisible health risks like bone density and muscle decline.Let me back up.I’ve always been active: triathlons, yoga, snowboarding, you name it. But no one told me that after 30, women start quietly losing 1–2% of bone mass per year. Or that half of all women over 50 will suffer an osteoporosis-related fracture. And that we begin losing muscle, which can impact everything from energy to mobility to metabolic health.I looked fit. I felt strong. But the scan made one thing clear: this wasn’t about vanity. It was about vitality.So I went deep. (It helps that my husband is a longevity nerd.) I read the research, talked to experts, lifted heavier. But what surprised me most was something ancient:Walking with weight.Also known as rucking.Rediscovering Movement with MeaningRucking (derived from the term rucksack) originated in military training as a way to build strength and stamina for combat. Today, it’s quietly becoming one of the most accessible tools in functional fitness and longevity circles.Think of it as resistance training meets low-impact cardio. You walk with added weight, activating your entire body without the joint stress of running. While it won’t build muscle mass like strength training, rucking supports muscle maintenance, metabolic function, and reinforces one of the most important physical foundations as we age: bone density.Here are a few science-backed benefits worth knowing:1. Supports Bone HealthBone Health: Weight-bearing + impact = stronger bones.Studies show that walking with added weight can slow or even reverse age-related bone loss by 1–2% per year, especially in the spine and hips. That’s significant, considering most women lose that much annually after 30.2. Burns CaloriesAdding weight increases calorie burn compared to regular walking. That makes rucking a more efficient, lower-impact way to increase daily energy expenditure - especially for women managing hormonal changes that impact metabolism.According to David Looney, an exercise physiologist who studied weighted vests for the U.S. Army:Wearing one that’s 10% of your body weight can burn 8.5% more calories.At 20%, it jumps to 19.7%.3. Supports Muscle StrengthRucking turns a simple walk into a full-body functional workout. It engages:GlutesHamstringsCalvesCorePostural muscles in your upper back and shouldersWhile it won’t replace lifting heavy, it targets slow-twitch muscle fibers, improving endurance, balance, and joint stability over time.4. Improves PostureCarrying a well-fitted vest activates the deep stabilizers in your back and core. You naturally adopt a tall, upright posture while rucking. This is especially important for counteracting the rounding and slouching that accelerates with age.5. Boosts Energy + MoodA 30-minute ruck can do more for your mood than a double espresso. Movement combined with load stimulates blood circulation, increases oxygen flow to the brain, and releases feel-good endorphins. Many women describe feeling clear-headed, focused, and energized - especially if you walk outside in nature.Why This Matters More in MidlifeRucking doesn’t require a gym, a subscription, or a schedule overhaul. It’s simple, powerful, and sustainable. For women navigating midlife (where strength, hormone shifts, bone protection, and nervous system regulation are all in play) rucking is uniquely supportive.I know because it worked for me. And I’ve watched it work for dozens of other women who’ve joined me, week after week, for 3 mile rucks in Miami, virtually, or just around their neighborhoods.It’s not about being hardcore. It’s about having a steady rhythm. One that builds strength, slowly and deeply. One that helps you feel your body in a new way.For too long, strength in women has been framed as aesthetic or performative. But what about the quiet, sustaining kind? The strength to carry families, calm your nervous system, or simply feel good in your skin?If You Feel the Shift TooIf you’re less focused on shrinking and more interested in building real, lasting strength—you’re not the only one.There’s a growing community of us rethinking how we move, eat, recover, and show up in midlife. If rucking feels like a fit, I’ve put together a free Rucking 101 Guide to help you get started: www.yvotywarrior.comAnd if you’ve found other rituals or tools that support your strength in this season, I’d love to hear what’s working for you. Let’s swap notes. We’re all experimenting—walking, lifting, breathing, evolving. It’s not about doing it perfectly; it’s about doing it together.

Too Many Tools, Not Enough Focus: Why Preventive Health Needs Consolidation and Personalization
Personalized Medicine
•

6 min read

Too Many Tools, Not Enough Focus: Why Preventive Health Needs Consolidation and Personalization

My journey with health started through sport and performance.First through 15 years of first division field hockey, and then more recently, when I caught the endurance bug and started training for triathlons. That’s when I began taking my health even more seriously.I got my first comprehensive blood panel outside the standard check-up. I invested in a wearable. I started tracking my sleep, HRV, and other metrics. Not out of fear, but out of curiosity and a desire to take ownership of my health, to optimize my daily performance, feel better, and live longer.And honestly, it felt good. Tangible. Empowering.But somewhere along the way, it started to feel... exhausting.If you've ever bounced between three apps, a Substack newsletter, and a new supplement routine, all before your morning coffee, you know what I mean.The world of longevity and preventive health has exploded. From testosterone to toxins, from senescence to saunas, from red light therapy to NAD drips, everything is a variable. And everything feels urgent, yet not everything is tested, nor will it have the same impact for everyone, depending on their body and their goals.Podcasts tell you what’s essential. Instagram shows you what you’re missing. Your group chat shares the latest test you "have to try."And yet, here’s the paradox: with more information, more protocols, and more tools than ever... acting on it all has never felt more confusing.The Longevity Paradox: We Know More, But Do LessWe’re witnessing a surge in interest around data-driven health.From wearables to lab panels, glucose monitors to sleep scores, individuals today have unprecedented access to their own health data. It’s a major leap forward. But it’s also created a new kind of complexity.Many people I speak to are navigating a similar pattern. They’re eager to take control of their health. They test more often, read more, try more, but end up stuck in a loop of questions.Which protocol is most relevant for me?Which insight should I act on first?Is this backed by science, or just trending on social media?With a growing stack of tools, apps, recommendations, and biomarkers, the experience becomes fragmented. People jump from fasting to fueling, sauna routines to nervous system hacks, blood tests to sleep tracking. Each new insight raises more questions than it resolves, and it becomes harder to know what’s truly impactful, or just a gimmick.And this often leads to:A sense of FOMO: “What am I missing?”A sense of overwhelm: “How do I make sense of all this?”And sometimes even paralysis: “Where do I start?”More access doesn’t always lead to more action.Without structure, context, and curation, even the best tools can become noise. The challenge is no longer about collecting data, but about transforming it into clarity, confidence, and sustainable habits.The very tools designed to bring us closer to ourselves can sometimes create more distance.What Comes Next: From Chaos to ConsolidationThis isn’t a bug in the system. It’s the natural pattern of emerging markets.The health optimization space is going through a fragmentation phase, where a thousand tools bloom, but nothing quite fits together yet.This is normal. But it won’t last.What’s missing today is an integrated layer. A system that’s not just another dashboard or tracker, but a guide. One that understands your goals, filters your data, and translates it into something you can actually act on.That’s why I believe we’ll soon see the rise of health super apps. Digital systems that:Aggregate data from wearables, lab results, and lifestyle habitsPrioritize what matters most, based on personal context and goalsCurate credible, science-backed protocolsSupport action through automation, coaching, and communityThis won’t just be a UX revolution, it will be a trust revolution.Because the real challenge is no longer generating data. It’s knowing what to do with it, and having the confidence to follow through. Trust is the missing nutrient in modern health.And yes, these tools will need to feel human, not clinical. If they become cold, robotic, or overwhelming, they’ll fail. Because longevity is not just about cellular optimization. It’s about behavioral health. About how we live, day to day. And that includes motivation, emotional resilience, and social connection.The best tools will feel like a guide, not a drill sergeant. They’ll support us in seasons of discipline and softness. And they’ll adapt to each person’s way of living. Because sustainable health isn’t rigid. It’s relational.Until Then: How to Navigate the NoiseWe don’t need to wait for the perfect app or ideal system to start making smarter health choices. Sometimes, the best tech is still a pen and a quiet moment.Here are four principles to help navigate the noise and bring focus back into the process:Be at peace with imperfectionYou won’t land on the perfect protocol on day one, or day one hundred. That’s not a failure, that’s the process. Longevity isn’t a sprint toward some flawless routine. It’s a long-term relationship with your body, built over time.Test with intention, then reflectNot all testing is equal. Instead of chasing the latest trend, invest in meaningful assessments, like blood panels or biomarker screenings, to understand your baseline. Start with objective data, not hype. This helps you prioritize what really matters for you, not what’s currently popular on YouTube. Then observe, adjust, and let go of what doesn’t serve you.Centralize your chaosDon’t let your health strategy live in ten different apps and tabs. Use a single space, a Notion dashboard, a notebook, or your calendar, to track habits, symptoms, test results, and progress.And if you’re tech-savvy: tools like MCPs, connected trackers, and digital habit systems can help you build a lightweight operating system for your health. You don’t need perfection, you need a place to make sense of it all.Question the sourceEvery protocol has a backstory. Every recommendation comes from someone, with their own physiology, goals, and biases. So before adopting it, ask: Who is this for? What evidence supports it? Does it fit my reality, or just their narrative?In health, the best advice isn’t always the loudest. It’s the most grounded, personalized, and adaptable.Longevity should feel like a liberation, not a burden.Let’s build systems and mindsets that bring us back to clarity, instead of deeper into complexity.Because health isn’t just about living longer.It’s about knowing how  and why to live well, now.