Longevity Magazine

Empower yourself with insights for preventive health, wellness and longevity. Explore our latest articles on fitness, personalized medicine, cutting-edge science and strategies to help you live a longer, healthier life.

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Supplement smarter to live longer: how to pick, dose and optimize for your health goals
Vitamin D

14 min read

Supplement smarter to live longer: how to pick, dose and optimize for your health goals

How to avoid pitfalls and get the most out of your supplementsDo you know this feeling? You want to do something good for your health, you hear about the amazing benefits of various micronutrients and other supplements – and suddenly you find yourself lost in the jungle of nutritional supplements: Which ones do I really need? Which form is the right one? How do I dose them? And how do I know if they even work?If you find yourself asking these questions, you’re not alone. In this article, we’ll take a look at the typical challenges when choosing supplements – and how you can tackle them. And finally, we’ll take a peek into the future: What if …Do you even need supplements?This can’t be answered with a simple yes or no, as it depends on many individual factors (nutrition, physical and mental stress, lifestyle, genetics, age, environmental exposure, illnesses, medication intake, and much more). Yet, statistically speaking, the probability is not negligible (SImone, et al.; 2024)Your doctor diagnosed you – what can you do besides the prescribed medications?Many illnesses are accompanied by nutrient deficiencies. In such cases, it can definitely be sensible to supplement specific micronutrients – but always in consultation with your doctor or a specialized expert. A good example would be Vitamin D and Vitamin K for osteoporosis or Vitamin C and Zinc for a weakened immune system.Furthermore, there are supplements that have health benefits beyond just correcting an existing deficiency. For example, L-Tyrosine, whose intake can boost dopamine levels even if there is no deficiency, or adaptogens like Ashwagandha or Rhodiola Rosea, which help you cope with stress in a healthier way.You have specific symptoms – can you do something with supplements?Sure, headaches, fatigue, or brittle nails can indicate a deficiency. But beware: symptoms are often nonspecific. This means that fatigue could be due to iron deficiency, but also to lack of sleep, stress, or a combination of factors.How can you tell if you have deficiencies?The best way to get clarity is through targeted testing:Blood tests provide information on the presence of vitamins, amino acids, minerals and trace elements as well as fatty acids in the blood.And then it gets complicated again: There are home self-tests using capillary blood, and there’s the classic blood draw at your doctor’s with laboratory analysis. Some things are better measured in whole blood, others in serum, plasma, or EDTA blood. Some micronutrients come in different forms. Some values are better determined by stool, urine, or saliva tests.A few typical examples: You can measure the iron level in the blood, but in most cases, measuring ferritin is more informative. For Vitamin D, the 25 OH Vitamin D level is usually sufficient, but in some cases, it is advisable to also measure the 1,25 OH Vitamin D level and intact parathyroid hormone. Measuring Vitamin K itself rarely makes sense; instead, ucOC is a better indicator of a possible Vitamin K deficiency. In the case of fatty acids, the ratios are more important than absolute values (Omega 3-Index). While iodine can be measured in the blood, it is more common to measure it in urine.How do you find the right supplement?Some supplements come in different forms – how do you know which form is best for you?Take magnesium as an example: Magnesium oxide is cheap, but it is poorly absorbed and can therefore be used effectively as a laxative. Magnesium citrate is absorbed well and quickly, but in high doses it can also irritate the gut. Magnesium glycinate is milder and works well for the nerves. And there are many other forms that, through their specific bonds, have specific properties, effects (and prices).Similarly with zinc: Zinc picolinate or other organic forms are absorbed better than, for example, zinc oxide. For Vitamin B12, you should stick to one of the natural forms; the synthetic Cyanocobalamin must be converted by the body in four steps before it becomes effective.Another aspect: Single supplements allow for a more targeted intake of deficient micronutrients than combination supplements and blends. With many combination products, there is a risk of losing track and accidentally overdosing on individual substances if they are contained in multiple mixes. On the other hand, certain combinations can definitely make sense and work synergistically. How can you recognize high-quality supplements without additional risks?It’s worth taking a look at the ingredient list! Pay attention to:No unnecessary fillers (e.g. magnesium stearate or maltodextrin), dyes (e.g. titanium dioxide), or preservatives (e.g. sodium benzoate or sulfides)No unnecessary sweeteners (e.g. aspartame or sucralose)High-quality, bioavailable forms (see the previous paragraph)Verified purity through certificates from independent labs, ideally for each batch (especially fish oil supplements and cocoa should be tested for heavy metals)Otherwise, it’s worthwhile to also look closely at the supplement itself and, for example, watch out for changes in color/taste or unusual odors. (Although it is normal that, for example, the essential amino acid L-Methionine tastes and smells unpleasantly sulfurous or even fishy when it comes into contact with water or humidity.)What do you need to consider when taking them?How do you find the right dosage?The right amount depends on your very specific needs. The rule of thumb is: Don’t act on the “more is better” principle.Check your daily requirements: Official recommendations (e.g., by the german nutrition society DGE or by US authorities) and information on tolerable upper intake levels (e.g., by the EFSA) can be a first indicator for your orientation. However, keep in mind that these official guidelines are usually quite conservative – their primary goal is to prevent acute deficiency diseases rather than to optimize health or healthspan. For example, 100 mg of vitamin C per day is sufficient to prevent scurvy, but Uwe Gröber suggests a daily intake of 500 mg to 3 g, particularly for conditions like high blood pressure, to reach a plasma level of >90 µmol/l that supports cardiovascular health. Personalized dosage: Consider your age, gender, lifestyle, and situation (for example, athletes have a higher magnesium requirement, especially during acute competition preparation).  If you're addressing an existing deficiency, temporarily higher doses may be necessary to restore optimal levels – but always under regular lab monitoring to avoid overshooting, especially with potentially toxic substances like selenium, manganese, and fat-soluble vitamins!Test, adjust and re-test: Regular blood tests help avoid overdosing or underdosing and to find your own effective dose. When in doubt, start cautiously with small doses (particularly for substances with a narrow safety margin) and gradually increase as needed Keep in mind that the reference range provided in lab results typically represents the values found in 95% of "apparently" healthy individuals. However, this does not necessarily mean that these values are optimal for health or healthspan. Excursus: For example, if we trust sources like Wikipedia, DGE or a recent review, at least a significant portion of the German population consumes less selenium than recommended by the DGE (60 µg daily for adult women and 70 µg daily for adult men) without showing immediate or obvious symptoms of deficiency. This actual intake of selenium is also reflected in the reference values (39 to 118 µg/L or 74 to 139 µg/l in serum blood) on lab reports. This means that simply falling within the "normal" range on your lab report does not guarantee an “optimal” status: the lowest mortality lies at about 135 µg/l or between 130 and 150 µg/l in serum). In cases like this, aiming for at least the upper part of the reference range may be advisable — while staying below 190 µg/L to avoid toxicity in the specific case of selenium!Many experts have (different) recommendations on this exact question – sometimes scientifically sound, sometimes more focused on maximizing reach. It’s very easy to get hold of information – but it is not trivial to separate the wheat from the chaff. I’ll go into that in more detail further below.When and how is it best to take your supplement?It depends …With or without food? Fat-soluble vitamins (A, D, E, K) need fat for good absorption. Others, like iron, are better on an empty stomach! Pro tip: If you want the polyphenols in your green smoothie to reach your body and act as antioxidants, then it’s better to leave out the banana in the smoothie!Morning or evening? Magnesium glycinate can relax you – so take it in the evening. B vitamins boost energy – ideal for the morning.Duration of intake? Until a deficiency is corrected. Many nutrients only need to be supplemented short-term for most people (e.g., zinc for an acute infection). Others (e.g., Vitamin D, Omega-3) can be beneficial long-term, especially if your diet is the reason for the chronic deficiency.How do you know if supplements have side effects or interact with other supplements or medications?Interactions and synergies are an important and complex topic; here are a few starting points:Some micronutrients compete with each other, especially for absorption in the gut – if in doubt, it’s better to take them separately. Examples: Zinc and copper, selenium and Vitamin C.Other micronutrients work synergistically and can be taken together to maximize absorption, as long as you don’t end up overdosing. Example: Iron and Vitamin C.Some micronutrients are essential cofactors for others. For instance, the body cannot convert the ingested L-Tyrosine into dopamine if there is a lack of magnesium or Vitamin B6.Some micronutrients help reduce the need for other micronutrients. For example, “used” Vitamin E can be essentially recycled by Vitamin C.And then there are interactions between micronutrients and medications. Examples: Vitamin K and blood thinners can affect each other, St. John’s Wort and grapefruit can influence the effect of many medications, magnesium can reduce the effect of antibiotics, when taking typical antidepressants any additional L-Tryptophan could lead to a dangerous serotonin syndrome, statins increase the need for Coenzyme Q10, and so on.How do you determine if it’s working?In some cases, you can directly feel the effect when specific symptoms caused by a deficiency disappear. For example, it might be that you experience fewer muscle cramps after increasing my electrolyte intake, or you have more energy after correcting my deficiency in B vitamins and Coenzyme Q10.But if you didn’t have any symptoms to begin with and have supplemented a micronutrient deficiency preventively before any symptoms became noticeable, then the only option is: test, test, test! (See above.)What else can you do besides supplements?In general, you should try to reduce unnecessary extra needs for micronutrients by making lifestyle changes before resorting to supplementation:A one-sided diet, high sugar consumption, eating large amounts of highly processed foods, consuming many anti-nutrients can lead to deficiencies in micronutrientsTaking medications as well as consuming alcohol or other drugs can lead to deficiencies in micronutrientsGut issues, such as leaky gut, lead to poorer absorption of micronutrients despite a healthy dietAcute, but especially chronic stress increases the need for micronutrientsInfections and other acute as well as chronic diseases increase the need for micronutrientsSome circumstances that lead to an increased need for micronutrients are hard to change or shouldn’t be changed at all:Exercise: Sports are healthy but increase the consumption of micronutrientsPregnancy: Also increases the need for micronutrientsAge: As you get older, your body might produce certain substances less effectively, making some micronutrients essential in older age (e.g., Coenzyme Q10)Genetics: Some people metabolize certain micronutrients less effectively (examples: methylation and conversion of beta-carotene to Vitamin A) and therefore require higher amounts of certain micronutrientsHow can you reduce your micronutrient consumption or improve absorption?This is based on the section above, you can especially work on the following factors:Reduce stress: e.g., exercise, meditation or breathwork, ice baths, sauna, …Maintain gut health: Increase your fiber intake and take probiotics.Avoid anti-nutrients: For example, oxalates (e.g., in spinach) inhibit iron absorption – this can be reduced by blanching.How can you change your diet to avoid deficiencies?The best supplementation is a good diet. Examples of natural nutrient sources:Magnesium: nuts, seeds, broccoli and dark chocolate (but beware of heavy metals!)Selenium: brazil nuts (but don’t eat more than two per day!)Omega 3: fatty fish like salmon or herring (but beware of heavy metals!)Iron: red meat, legumes (add some Vitamin C for better absorption!)You can find plenty of information on nutrient sources for any micronutrient in the web or by asking an AI. But what can you do specifically in your case?Admittedly, this article mainly raises questions and cannot answer all questions, especially not solve your specific case! The topic is too vast, the connections too complex, and every case highly individual.But here are a few starting points:Step 1: Ask your doctor or pharmacist!Seriously: Some doctors have further educated themselves on micronutrients, orthomolecular medicine, or similar topics. Pharmacists have even dealt with metabolism and micronutrients during their studies. Otherwise, you could look for a suitable alternative practitioner or a specialized health coach who knows about these subjects.Step 2: Ask Dr. Google or Professor AI.It’s crucial to ask the right questions and to interpret the answers critically. Perhaps this article will help you to pay closer attention to some of the complex connections or side effects and to prompt specific questions.Google and AI you will quickly end up in relevant communities (forums, Reddit, or of course New Zapiens) where (supposed) experts and (more or less) experienced users exchange ideas on these topics. There, you can read whether your question has already been asked and answered and you can post your own individual question to exchange ideas with others.And you’ll soon come across social media channels of (alleged) experts and health influencers who publish content on these topics.Some experts are more expert than others, and it isn’t always clear what is right or, more specifically, what is right for your particular case. Here are some of those experts that I find inspiring, even if I don’t take every statement for sure: Physionic, Chris Masterjohn, Peter Attia and Nick Norwitz. So here’s perhaps the most important tip: Always stay critical (and curious and open to learn)! Even the most experienced experts with the greatest reputation can be wrong or present simplified connections. (Do you remember the resveratrol for longevity hype, started by David Sinclair some years ago? Most of the claims have still not been independently proven.) Moreover, science is often not clear-cut or is constantly evolving. (Maybe David Sinclair was way too visionary and it just will take some more time to verify what he claimed …) Therefore: Always get at least a second opinion or dive deeper yourself.Which brings us to the next two steps:There are lots of articles, books, podcasts, videos, and more on all conceivable topics. Some are free, some cost money. Some are scientifically sound, others less so.If you like books, here are some of my (german) favorite books on micronutrients: Nährstoff-Therapie by H. Orfanos-Boeckel, Der Blutwerte-Code by. T. Osterhaus, and Mikronährstoffe by U. Gröber.And if you want to delve even deeper, you can search for and read relevant scientific studies yourself. I usually start my research at examine.com before I go one step further to PubMed.And even then, probably not all your questions will be answered and you’ll have to deal with contradictions and ambiguities and find the right path for yourself.A peek into the futureHow could a future tool help you? Imagine there was an app that tells you exactly what your body needs right now – based on your blood values, your diet, and your lifestyle.Imagine this app could:Detect deficiencies early and give you personalized recommendations for forms, specific supplements and dosages tailored to you, based on the latest scientific findings and the knowledge of experienced expertsCheck for interactions and suggest alternativesRemind you of the optimal times to take your supplements (e.g., “take Vitamin D with breakfast” or with lunch if you do intermittent fasting)Track and adjust your progressWhat do you think? What would such an app have to offer that other apps don’t today? Which features do you wish it had that you’ve been missing so far? Which specific problems would such an app have to solve that you haven’t found a solution for yet? What would have to happen for you to start using this app?But until then, it remains a mix of personal responsibility, expertise, trust in experts, and ongoing experimentation.Good luck on your journey to optimal health!

Founder interview: Marc P. Bernegger, co-founder of Maximon
Aging Research

11 min read

Founder interview: Marc P. Bernegger, co-founder of Maximon

In this interview, Marc P. Bernegger shares his journey in the last 26 years from founding early internet companies to pioneering ventures in Bitcoin and longevity. He explains the role of Maximon, which was founded in 2021, in bridging the gap between scientific research and the business world, discusses the evolving landscape of health and longevity, and reveals how he balances multiple projects while maintaining a healthy lifestyle.Marc, please introduce yourself and tell us about Maximon.I founded my first internet company in 1999 right after high school and have always been fascinated by new topics. Back then, I was the only one in school with an internet connection — unimaginable today. In the mid-'90s, I recognized the potential of the internet and, driven by my interest in new technologies, felt the need to start my own companies. My first platform was a party platform, which we later sold to Springer. After that, I built a ticketing platform at a time when it wasn’t common to sign up and pay for events online; I eventually sold that to Xing. I then became involved in the Bitcoin space in 2012 — not as a speculator or investor, but as an entrepreneur interested in new technologies.  In 2017 we launched the Crypto Finance Group, which we later sold to the Deutsche Börse — one of the largest exits in the Swiss startup scene. During this journey, I identified for myself longevity as a new mega-trend. I have been following this topic since 2009, much like I did with the internet or Bitcoin, having gotten involved very early on a personal level. Four years ago, my partners and I decided it was the right moment to re-enter the business side of this field. In 2021 we founded Maximon. Unlike in 2009 — when the focus was primarily on futurists, transhumanists and utopians with little scientific backing or concrete applications — the landscape has changed dramatically in recent years. You, too, with New Zapiens, are a fascinating example, and that marked the starting point for the activities we now pursue with Maximon and our community.Could you describe who is at Maximon and who you have in your portfolio? Yes, it's important for us to say that we are a mix of serial entrepreneurs, investors, scientists, and physicians. We always strive to bridge the gap between science, research, and business. We've found that while there are many brilliant researchers and scientists, they often lack the business drive. If you want to do something seriously in this field, it must also be scientifically supported. We see Maximon as a bridge between research and the business world. We bring together those who take over projects with people who can build companies and manage distribution—essentially, everything that researchers typically don't possess. From the very beginning, it was important for us to identify topics that are not only going to be relevant in 15 or 20 years but that already have a measurable impact on people's lives today and are monetizable.Who do you have in your portfolio?Our first company Avea, which we launched three years ago, is a supplements company that has developed extremely well. It became profitable after 26 months and now generates several million in monthly revenue, with a significant part coming from Asia. We have heavily internationalized, and that's very exciting. For us, it's important to own our own patents—it's not just a marketing play. We don't want to sell snake oil; we really want to help people achieve measurable effects, for example, by delaying the aging process and optimizing health.Then we have another company called Ayun that we started last summer in Zurich. It operates in a 560-square-meter, fully regulated center in a prime location. We function as a clinic — hence we can call it a clinic. This means that, although it comes with all the restrictions (with doctors on-site, everything very expensive and elaborate), it is regulated just like a doctor's office or a hospital, which enables us to offer only serious and proven treatments.Additionally, we have a company in the machine learning sector called Biolytica — a B2B play. We also have a company in the female menopause area called Frida Health. Beyond that, we are seeking partners to cover the entire spectrum of applications—not just biotech, but topics that are tangible today.How do you balance your various commitments and projects with a healthy lifestyle? I always say that, unlike my partners, I don't live all the longevity ideals 100%. My first company was a party platform — so I still enjoy having a drink and don't adhere to an ultra-conscious, healthy lifestyle. However, I optimize many small things in my everyday life, such as incorporating more movement, getting fresh air, and taking walks in the forest — simple yet effective measures.Then there are shortcuts like red light therapy, oxygen therapy, and personalized supplementation. I've seen how you can achieve noticeable and measurable effects without completely turning your life upside down. That's my advice: The data is pretty clear about what is healthy and what isn't. Many things we do should simply be cut out — that alone would be the biggest health improvement for most people.I'm also a big advocate of the Blue Zones approach. Whether every aspect of it is 100% scientifically proven or not, the idea is to spend more time outdoors, enjoy life, and not obsess over perfect health metrics. If I stay up a bit later on occasion because I had a great evening, that’s far more valuable to me than a perfect sleep statistic.Let's get specific: Which supplements do you take regularly? Since we have our own supplement company, Avea, I naturally take many of our own products because I believe in them. We produce in Switzerland, and I review the tests and the reference values myself. But independent of our own products, I would say: I am a big fan of supplements.I take the classic mix: magnesium, zinc, and vitamin D — which I believe is beneficial for everyone, regardless of diet. NMN was the first supplementation for which I experienced noticeable, measurable effects after just a few weeks.Additionally, I've discovered collagen. We developed our own patented solution, and I know the studies behind it — one of which will be published soon. It was impressive to see how such a product can produce measurable effects in people.I also have a few personal favorites, like creatine and apple cider vinegar — something my grandmother recommended. I take magnesium situationally after sports, and green tea is a staple for me — plus, I drink plenty of water and avoid soft drinks as much as possible. I continually experiment with new things. Although I haven't been drawn to peptides or other advanced biohacking approaches so far, I'm open to change. Four years ago, I didn't take any supplements at all, except perhaps a multivitamin occasionally, because people believed it would help prevent colds. However, my behavior has changed dramatically with the knowledge I have today. I believe many people still massively underestimate the impact that supplements can have on their health.What were the most important learnings from your journey?That's a great question. I was surprised to learn that when it comes to purchase decisions or entry into a market, simple, relatable themes are what truly matter. For example, at Avea we always insisted that everything had to be scientifically backed — we even had all the papers and studies for every product on our website. You see this with supplements: while you could argue about mitochondrial effects or biohacking, that only interests 1% of consumers. Instead, messaging like "more activity," "more energy," or, in the case of collagen, "better skin" has a much stronger appeal — even if it isn’t exactly what we intended, as we wanted to distinguish ourselves from the beauty industry. In the end, while the facts and science are crucial for a purchase decision, overemphasizing them can hinder marketing. My key learning is that it’s vital to have scientific credibility, but you must also appeal to soft skills and emotions in the sales process.So, is your focus on making the problem understandable and offering a fitting solution?Exactly, that’s a challenge. The Biohacking-Community is very small compared to the general public. Most people who could potentially benefit from such products and services don’t engage deeply with science or longevity research.I also see this at leading longevity conferences, especially those with a strong scientific focus: They often discuss mitochondrial optimization and telomere length. While scientifically important, these topics are hard for the average consumer to grasp. Someone without a background in biology won’t understand these terms.That’s why the bridge between scientific research and understandable communication is often missing. You can have the best product, but if the end consumer doesn’t understand it, they won’t buy it.How old can we expect to live?Yes, that’s always a good question. I can answer it by talking to people who are likely very close to the mark. I would say that the average — considering that for the past four years, with speakers like Bryan Johnson and David Singer (and others in similar roles) and with several guests who are investors closely involved in development—lies at about 100 to 110 years. That’s the average, and then there are outliers who reach even higher, which is seen as very realistic. When I take a perspective and look at how life expectancy has changed over the last 100 years—especially in Western or more developed countries, where medical advancements have been most pronounced—the trend appears almost predictable. We still die from diseases today that, in the foreseeable future, will no longer be an issue.Could you elaborate further on this topic? Probably. For me personally, it's interesting because I've been following this subject for about 16 years. What's particularly intriguing is the terminology: it used to be the Internet, then Web 2.0, then Bitcoin, later crypto — and now people speak only of Bitcoin. The terms are getting mixed up, and momentum is hard to build. I feel that even every stylist offering a head massage also offers a longevity treatment. We need to consider more carefully what these terms really mean. I believe the umbrella term "preventive care" is too unspectacular — something new is needed. For example, in the Arab world, they use the term "healthspan", because "longevity" is seen critically from a religious perspective. Culturally, terms are used differently. Then there's also the term "living longer" — or "staying healthier for longer." That too attracts criticism. What I notice is that many people in similar fields use different terms without realizing they’re working on the same topics — take aging, for instance. In our context, aging is frowned upon because it's considered a beauty issue, but when you go to Asia, renowned aging professors speak of "anti-aging," which is the term for what we call "longevity." This is something I always have to point out — not everyone who uses a term means the same thing.Where do you think we are on the development curve of this entire field? I would say that even though you read about these terms everywhere compared to 5 years ago, when you talk to the general public, we’re still relatively at the beginning.What recent inspirations have influenced you, and which trends will reshape products and services in the next five years? I have to say, for me personally, Aubrey de Grey — although he was particularly controversial in his early phases — laid the foundation. I know him very well personally by now, and in his early stages, he very likely brought in the first major investors by demonstrating that longevity is a viable business. That's why some refer to him as the Godfather of Longevity. In the next phase, influencers like Andrew Huberman and David Sinclair played significant roles. In retrospect, you'll see that marketing also became more influential, but that’s part of the process: you can have the best scientific book, but if no one reads or listens to it, you won't reach the masses — much like Bryan Johnson does. We’ve hosted him at our events twice; his extreme approach helps bring a new topic into the public eye. In my view, the truly relevant players are the entrepreneurs and startups that build on the groundwork laid by figures like de Grey or certain influencers, effectively developing products and services that genuinely help consumers. It’s not just about having an interesting book or podcast — it’s about actively working on the solution. At Maximon, we operate as entrepreneurs — even if we do it to make money — with the goal of creating a measurable impact on people’s quality of life. That impact doesn’t come from politicians or authors; it comes from the entrepreneurs who build companies and deliver products and services to consumers. In my opinion, these are the true rockstars, and we’re very proud to support some of these companies with our activities.

Measuring what matters? The challenges of quantifying the living self…
Quantified Self

10 min read

Measuring what matters? The challenges of quantifying the living self…

Biohacking – seriously? WHAT? You don’t collect the biodata of your entire organism around the clock? And you don’t have 30+ doctors to constantly monitor your well-being and carry out sophisticated tests? And – even worse – you’re not pondering new quantifiable longevity interventions all day long?How *can* you be a serious biohacker?!?OK, so let’s face it, we can’t all be Bryan Johnson (and we may not want to). Nevertheless, serious biohacking relies on meaningful and accurate measurement modalities. Indeed, what’s the point of “punishing” health routines or “risky” interventions if there’s no tangible added value?So, as a mere (im)mortal, with a day job, friends, maybe a family, and other hobbies beyond longevity, you are faced with a quandary. The quandary of what to measure, how (much) to measure, how frequently and, last but not least, how to correctly interpret the data obtained – i.e., on your own, with professional help and/or with AI. Lost in the data forestBecause that’s the dizzying part, isn’t it? The data challenge… There are now myriad bio-/performance markers you can access and choose from. You can collect your data actively or passively. You can focus on DIY or professional data, or both. Indeed, not only can you rely on traditional medical check-ups, but you can also self-surveil with wearables and all manner of other appliances. Furthermore, you can access a cornucopia of sophisticated consumer health tests – covering anything from proteomics to microbiome composition, through food allergies. So, while it makes sense to track basic health parameters as well as personal issues and areas you want to improve, you may be left with a nagging uncertainty and wonder, “Am I really getting the bigger picture here? What could I be missing?”.Hmm, the essence of the body as a *living* being, maybe?Beyond the flesh machineBecause this is where the metaphor of “body as machine” breaks down, since the body is so much more than the sum of its parts. Indeed, we are all aware that: perfect heart health + perfect gut health + perfect (you name it) does not necessarily = perfect health (or increased longevity). What a bummer… So, that’s the ultimate biotechnological challenge, isn’t it? Adequately capturing the body as a living organism with self-developing, self-organising, self-regulating and self-repairing capacities. But also, as an organism highly dependent on the inputs of its environment(s) over time to maintain balance or “homeostasis”, as it is called in medical jargon.  What can we then do until science understands and manages to model the most intimate workings of our individual bodies with all their idiosyncrasies? Will there ever be a convincing model with which we can assess ourselves and confidently affirm, “I am perfectly healthy, and chances are I will live to be a healthy 100!”? Well, AI or AGI may eventually help us to obtain a web of interlocking factors that (appear to) signify and/or promote human health, hence longevity. The software of lifeMeanwhile, however, a promising strategy to get the bigger picture of our health and longevity lies in the field of epigenetics since epigenetics is especially attuned to the individual, living and evolving dimensions of our bodies. But what is epigenetics?Put simply (but mechanistically: sorry!), epigenetics is the field that studies the biochemical “software” around your genome that activates or silences your DNA “hardware”. The most common “switch” examined is so-called methylation that occurs at specific sites of the genome called CpGs. So, you inherit your DNA hardware from your parents as both fact (e.g., the colour of your eyes) and potential (e.g., the propensity towards certain health conditions). And there’s not much you can do about it, since it has evolved very slowly over generations. But the good news is that this inheritance only has a limited influence on your health and longevity outcomes. Current estimates are between 10 to 20%.Hence, you need not be blighted with “bad” genes!   Indeed, the epigenetic software, which we partially inherit but which is mostly steered by our environment, is dynamic. And since you have at least some control over what surrounds you, you can actively (or passively) influence your health, hence your longevity.More concretely: the way you live your life, i.e. eat, move, sleep, manage your stress, etc. has a massive impact on your healthspan. From epigenetics to biological ageing“Yeah, yeah, OK, but that’s not really new, is it? Even my Gran could have told you that… What about the hard stuff? The biohacking and the measuring?”Well, that’s where it gets really interesting. In the past decade – starting with Hannum’s and Horvath’s first groundbreaking epigenetic clocks – epigeneticists have been developing biochemical tests or so-called “clocks” to precisely measure the overall ageing of the body.You’ve surely noticed this discrepancy: some people celebrating their 70th birthday look ready for the nursing home, while others are planning to solo-climb the Kilimanjaro. How come?This is because the body does not necessarily age linearly. So, it may or may not be in synch with the candles on your birthday cake. For instance, if you’re confronted with a major stressor – say, you unexpectedly lose your job or your partner dies – chances are that this traumatic event will take a toll on your health, hence your longevity. So, your biological ageing can suddenly (and brutally) accelerate. It may even visibly show up as “overnight” white hair or a sallow, wrinkled complexion. But in uneventful or more harmonious times, ageing can increase very slowly, or even plateau as well as potentially decrease. Hence, the aim of an epigenetic clock is to capture a still or snapshot within the film of your ageing. The biological age determined by the clock enables you to compare it with your chronological age and see whether you are ageing more rapidly or slowly than your age cohort.Biological age: a super-marker?So, for biohackers, what are the advantages of tracking biological age compared to other markers?To tackle this “philosophical” question, you need to look back at the evolution of epigenetic clocks. Originally, epigenetic clocks were strictly meant for experimental settings and were extremely expensive and unwieldy to run. Even more crucially, biological age estimates were not very precise and were difficult to replicate. This could be due to any number of factors: the types of tissues or fluids from which DNA was extracted, the identity and/or number of genomic regions (CpGs) analysed and their correlations with ageing, the architecture of the algorithms, small or inadequate training cohorts as well as technical noise. All these issues made them unsuitable for the average consumer. Nowadays, however, with 3rd and soon 4th generation clocks, many of these issues have been overcome and the tests have become much more user-friendly and affordable. There are of course different analytical methodologies championed within the epigenetic scene. Many companies still bet on so-called chip-arrays that promise extensive coverage of a large number of CpGs but lead to, e.g., problems with replication, due to technical noise and other issues. Other companies have already switched to so-called NGS (or Next Generation Sequencing). This new technology involves fewer CpGs but more in-depth analysis, making for better replication and significant cost-cutting, among other aspects.    Most significantly, however, researchers are now able to zone in on the CpGs that most convincingly correlate with ageing. And that is the major advantage of biological age as a marker. Epigenetic testing usually takes a meta-approach to measuring ageing, rather than concentrating on the ages of particular fluids, tissues, organs or metabolic systems in the body (though some clocks also target the micro-level). So, instead of looking for direct causal links to ageing, the epigenetic focus is on an overall correlation with ageing.  Why does this approach make sense? It makes sense because ageing is an extremely complex process we are only beginning to unravel. A process involving a myriad changes on both micro- and macro-levels of the body, as described by the “hallmarks of ageing” model. Hence, depending on your health history, it may certainly make sense to specifically monitor your blood sugar or your microbiome. But it is also crucial to obtain a more comprehensive picture of your health and ageing – a picture that captures ageing at a systemic level.  And, currently, biological age determination is the best strategy to do just that. Current limitations and future promisesBecause epigenetic testing is still in its infancy as a technology, a lot remains to be done. There are already many peer-reviewed studies focusing on the impact of disease and stress on biological ageing, but there are still few studies on the effects of positive lifestyle changes. This has to do with the well-known challenge of financing experiments based on lifestyle modifications rather than drug-based interventions. But another difficulty arises from designing studies that enable the isolation of a particular lifestyle factor for investigation. Indeed, because their focus is usually systemic, current epigenetic tests are not attuned to singling out specific aspects of lifestyle such as nutritional habits or sleep patterns. So, as a biohacker, if you wish to monitor the effects of your new sports routine using epigenetic testing, you will have to ensure that you do not change other variables in your lifestyle at the same time (such as e.g., supplementation). And beyond the realm of what you may be able to control, there are other “random” factors that can muddy the waters. For instance, some illnesses – especially highly infectious ones such as Covid-19 or the flu – as well as pronounced inflammatory states can initially accelerate biological ageing. Upon recovery, however, biological age typically returns to the baseline.Moreover, stress (be it sudden and/or chronic) also appears to have deleterious effects. Here again, though, biological age can normalise over time if stress is alleviated.From an empirical and, as yet, very anecdotal perspective, some interesting patterns are emerging, as reported by individuals frequently testing themselves and physicians testing their patients on a regular basis:Some positive lifestyle changes may be rapidly reflected in biological age, others may take longer.Radical positive changes may initially cause age acceleration because the body initially perceives them as stress. This tends to reverse over time. Synergistic changes, such as concurrently improving nutrition, sleep and movement while mitigating stress, seem to pay the highest and fastest dividends.Nevertheless, biology remains very individual: the same habits, routines, and supplements tend to have different effects on different people. Obviously, these tentative findings will have to be confirmed by peer-reviewed studies. But they open fascinating vistas for dedicated biohackers who are intent on quantifying their individual, living and evolving selves! 

The scientific approach to health, performance and longevity
Personalized Medicine

4 min read

The scientific approach to health, performance and longevity

Research on entrepreneurship shows that successful innovations are made by people who are actively shaping the future, instead of waiting for the future to occur. So why should we wait for severe symptoms of diseases to show up before we start taking care of our health?Let’s go one step further in our business metaphor: it’s way too risky to build a product without testing your assumptions, gathering data, and iterating. So why should we approach our health with guesswork and generic advice? Isn’t your own health the most important “product” you are working on? In this article, I’ll explain my proactive approach to health.If there's one thing I’ve learned from years of working with agile approaches like Build-Measure-Learn (Lean Startup) or Plan-Do-Check-Act (Deming-Cycle) or iterating in sprints (Scrum), it’s this: In uncertain and complex environments, a scientific approach („Hypothesis-Experiment-Iterate“) is key! And what’s more complex than your health?Health is an experiment – so treat it like oneHuman metabolism is a vast, adaptive system. Take Magnesium, for example: it's involved in over 300 enzymatic processes. If your body is running low, it won’t just shut down; it will prioritize. My body might prioritize differently than yours, based on genetics, lifestyle, and the current situation.This is why symptoms alone rarely tell the whole story. Fatigue, brain fog, or muscle cramps could mean a Magnesium deficiency — or not. Maybe another bottleneck, like low Sodium, could cause the cramps.Instead of blindly supplementing, I follow an iterative approach:Measure – Test blood markers to identify potential deficiencies.Analyze – Use data to make informed decisions on supplementation or diet changes.Adjust – Implement changes, then re-measure after a set period.Just like in agile product development, it’s all about small, controlled experiments instead of reckless trial and error.If you are curious to dig deeper into the N=1 experimentation topic, this article by Nick Norwitz could be an inspiring next step: Paving the path for n=1 citizen science.The foundation: essential vs. semi-essential micronutrientsWhen optimizing health, I focus on essential and semi-essential micronutrients:Essential micronutrients – The body can’t produce them, so we must get them from food or supplements. These include vitamins, (trace) minerals, amino acids, and fatty acids (e.g., EPA and DHA Omega-3s).Semi-essential micronutrients – The body can produce these, but often not in sufficient amounts (especially under stress or aging).My hypothesis on (semi-) essential micronutrientsIf I ensure optimal levels of all essential and semi-essential micronutrients, my body has the best possible foundation to handle stress, infections, and daily performance demands.From my point of view, a proactive approach like this is way better than just reacting to symptoms, which might only appear when the body has already been compensating for too long.Why generic advice can be riskyYou've probably heard statements like: "Take L-tyrosine to boost dopamine for motivation!" Sounds good, right? But here’s the problem:Dopamine synthesis doesn’t just depend on Phenylalanine or Tyrosine. It also requires cofactors like Vitamin B6, Iron, and Copper. If any of these are missing, extra Phenylalanine or Tyrosine won’t help with your motivation. (Remark: this could be one reason why studies or experience reports sometimes show that one substance is not effective.)Or consider Vitamin D: If you assume you're deficient and take high doses without testing, you might overshoot and cause calcium imbalances, leading to kidney stones or arterial calcification or decrease of bone density. That’s why I always measure before and after making changes.Strategic supplementation: anticipate, don’t just reactWhile measuring is crucial, some situations call for proactive adjustments:Performance optimization – If I'm preparing for an endurance event, I do not wait for my next blood work to be sure that I am running out of electrolytes, I increase my minerals' intake in advance.Lifestyle factors – If I know I’m getting little sun exposure, I monitor vitamin D levels more closely.Drug interactions – Some medications deplete nutrients (e.g., statins lower CoQ10, birth control pills affect B vitamins). If I had to take medication long-term, I would factor this into my health plan.This isn’t about blindly taking supplements — it’s about strategic precision.Final takeaway: health, the agile wayIf you care about performance and longevity, stop relying on generic health advice. Instead, approach your body the way you'd approach building a high-performance system:Test, don’t guess – Data beats assumptions.Measure and iterate – Small adjustments, tested over time, lead to better results.Think holistically – Deficiencies and imbalances are often interconnected.Because just like in business, what you don’t measure, you can’t improve. And maybe it’s a good idea to ask someone with expertise and experience to accompany and coach you on your first steps.