Stop Holding Your Breath

Happy Thursday, Zapien 👋

This week, we dive into why breathing might be the most overlooked tool for regulating your nervous system and building resilience. You’ll learn how to use breath as a power tool, not just a calming hack.

Inside the WhatsApp group, members traded insights on post-surgery recovery protocols, holistic solutions for menstrual cramps, and the fluoride vs. hydroxyapatite toothpaste debate.

Plus, ever wondered what the 8th slowest-aging human on Earth is doing differently? Peek inside Max Hertan’s health stack and find out.

Forever,
Karol, Martin, Simon & Andy

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This Week’s Highlights

➤ Breath isn’t just for relaxation — it’s your body’s built-in regulation tool
Discover how breathwork can shift you out of survival mode and into a state of recovery, focus, and resilience.

➤ Discover Brand Deals
Explore exclusive offers on top wellness and longevity products, with up to 25% off — curated for the New Zapiens community.

➤ Weekly summary of our WhatsApp Group
Post-surgery recovery tips, cycle-support supplements, and heated debates on fluoride, olive oil, and dental health.

➤ Health Stack of the week
This week we’re spotlighting Max Hertan’s health stack, ranked #8 in the Rejuvenation Olympics, and exploring the daily habits that keep him biologically young.

Breathwork isn’t just a wellness trend. It’s the language of your nervous system.

Most people think of breathwork as a way to calm down. A yoga add-on. Something gentle, a bit mystical, maybe even hard to take seriously.

But what if I told you that breath isn’t just a relaxing tool? It’s how your nervous system speaks.

I learned this the hard way. Years ago, when I was burned out and stuck in survival mode, someone told me to “just breathe.” I remember wanting to scream. Not because it was wrong, but because no one had ever explained how breath actually works. Or why it matters. Or what kind of breathing does what.

Today, I teach women how to connect to their bodies and minds through movement, breath, and neurotraining. And the more I see it in practice, the more I know: your breath is not a soft skill. It’s a power tool.

Let’s break it down.

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WhatsApp Group Summary

Surgery Recovery, Blood Tests & Health Services

Dorian asked for recovery tips post-appendectomy; Heiko suggested high-dose vitamin C, protein/EAA, and zinc, with a link to orthomolecular sources.

Niclas shared his experience with holistic doctors in Berlin and asked how others in the group manage blood testing.

Nicole, Heiko, and others exchanged views on insurance, labs, and getting specialist referrals.

Women’s Health & Menstrual Relief

Sophie asked about holistic remedies for menstrual cramps.

Lucie, Jill, and Ana recommended magnesium, omega-3, ashwagandha, iron, inositol, and checking for endometriosis or nutrient deficiencies.

Hadi recommended Menstruflow, and massages, exercise, and acupuncture were discussed.

EVOO, Polyphenols & Longevity

Karol thanked Max for recommending "Lo Smeraldo," a strong-tasting EVOO with high polyphenol content.

Jonas shared Pamako as his go-to option (2039 mg/kg polyphenols), prompting reactions from Mo, Niko, and Ana.

Jill inquired about EVOO’s effects on cholesterol; Manlio linked to his blog post and scientific references.

Heiko added that polyphenols reduce oxidative stress, though their effect on cholesterol is modest.

Toothpaste, Fluoride & Dental Health

Karol started a thread on fluoride-free toothpaste. Sandra, Lo, Nicole, Fabian, and Jens discussed hydroxyapatite as an alternative and debated fluoride’s role in cavity prevention.

Zain emphasized the importance of fluoride and warned against charcoal-based pastes due to abrasiveness. Heiko and Sandra shared studies via Consensus.

Fabian asked whether hydroxyapatite helps with sensitive gums; Lo explained its mechanism and recommended investigating the oral microbiome.

Longevity Startups, Events & Coaching

Andi asked about co-founding opportunities in longevity. Manlio, Hadi, and Josch responded with follow-ups.

Natalia invited members to the FitTech Club event during HLTH Europe; Nico and Felix announced they’re moderating panels.

Chirag asked for help with nutrition coaching. Elena recommended CGMs; Ronald gave practical tips. Patrick suggested the Macrofactor app and shared his own experience.

Ana shared a gut microbiome startup (Pinkmatter) targeting PMS. Sophie and Oushesh followed up with curiosity about the strains involved.

Community Health Stack

Max Hertan

#8 Rejuvenation Olympics. Serial entrepreneur and longevity advocate with a data-driven yet enjoyable approach to wellness, focusing on sustainable protocols that enhance vitality and quality of life.

Max’s Trusted Brands

+13 more products

Max's Health Routine

Routine:
• Wake-Up: Naturally, without an alarm
• Morning Light: Outdoor sunlight exposure to support circadian rhythm
• Movement: Daily walks or gentle activity, low stress, high consistency
• Workout: Enjoyable mix of strength and cardio, 80/20 approach
• Recovery: Regular sauna sessions and cold exposure (showers or plunge)
• Nutrition: Fruits, vegetables, clean protein, healthy fats – minimally processed
• Supplementation: Based on biomarkers, focused on longevity and performance
• No strict routines, flexible structure guided by data and energy

Workout:
• Balanced Strength & Cardio: Focused on enjoyment and long-term sustainability
• Low joint stress, consistent movement

Diet:
• Whole foods, mostly unprocessed
• Anti-inflammatory

Discover more: Mindset & Resilience, Tracking & Diagnostics…

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