Happy Thursday, Zapien 👋

This week, we dive into a real-life micronutrient mystery—solved with a mix of blood work, DNA, and AI. It’s a reminder that even subtle deficiencies can quietly impact energy, mood, and long-term health—and how personalized testing can reveal what standard labs miss.

Inside our WhatsApp group, members are comparing lab options, unpacking hormone panels, and sharing bold experiments—from 10 days of eggs-only to screen-free sleep hacks. The LDL debates, gene vs. lifestyle breakdowns, and daily nut dosing? Let’s just say, it’s peak longevity geekery.

Plus, this week’s Health Stack features Ana Lorena Gómez’s supplement + fitness protocol, fine-tuned for nutrient support, hormone balance, and recovery.

Let’s get into it.

Forever,
Karol, Martin, Simon & Andy

This Week’s Highlights

➤ Biohacking Zinc with AI: 
Heiko Bartlog shares how blood tests, DNA analysis, and even ChatGPT helped him solve a persistent micronutrient mystery—revealing a need for ultra-personalized supplementation strategies.

➤ Lab Hacks, Egg Diets & Sleep Wins:
Our WhatsApp group dove deep into lab test mapping, hormone panels, and cholesterol nuance. We also explored the biofeedback of an “egg-only” diet, screen-time vs. sleep latency, and the omega-6/3 balancing act.

➤ Inside a Pro Wellness Routine:
Ana’s health stack is next-level—from HRV-informed training and cold showers to collagen shakes, krill oil, and nightly infrared light therapy.

➤ Top Trusted Brands:
See which longevity brands the New Zapiens community reviewed and loved most this week.

From blood work 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...

WhatsApp Group Summary

Lab Testing & Biomarker Deep Dive

Jill asked for lab recommendations in Hamburg, leading to a detailed discussion on options like Direktlabor Hamburg and MLHB Bremen.

Falk shared a comprehensive Excel sheet mapping available lab tests, including micronutrients and hormone panels.

Heiko highlighted a nuanced view on LDL, cholesterol, and arteriosclerosis, noting inflammation and metabolic health as key factors.

Hormone testing (PTH, cortisol, neurotransmitters) emerged as a growing area of interest among members.

Experimentation with Diet & Personal Insights

Richard recounted his 10-day “egg-only” experiment, ending it due to nutrient deficiencies and low calorie intake.

He emphasized the value of listening to bodily feedback and adjusting goals to avoid self-inflicted extremes.

Supportive replies praised the introspection and reinforced the importance of sustainable nutrition over rigid protocols.

Sleep Optimization & Screen Time Strategies

Guillaume detailed his revamped nighttime routine to improve sleep: red glasses, no YouTube, and consistent bedtime.

Group members resonated with the struggle of balancing tech work with quality sleep and shared tips for wind-down habits.

Oushesh and others discussed the impact of evening screen time on sleep latency and stress.

Rejuvenation Olympics Leaderboard Debate & Genetic Influence

Alex raised concerns about the credibility of Bryan Johnson’s leaderboard ranking shifts.

Jonas and others agreed on prioritizing low-cost longevity strategies over flashy protocols.

The group discussed the balance of genetics (20%) vs. epigenetics/lifestyle (80%) in aging, touching on sauna use and phenotypic potential.

Manlio offered a scientific lens on genetic predisposition vs. lifestyle optimization, citing twin studies and socioeconomic impacts.

Nutrition, Nuts & Omega Balance

Fabian asked about daily nut consumption; responses ranged from personal habits (50–100g/day) to caution around Brazil nuts and caloric density.

Members shared concerns about phytic acid in nuts and strategies to reduce it (e.g., soaking, pairing with yogurt/vitamin C).

The omega-6 to omega-3 ratio emerged as a key point, with some users recommending testing and balancing via supplementation and dietary adjustments.

Community Health Stack

Ana Lorena Gomez

Managing Director @Medicom Pharma GmbH 💊 | Marketing Maven with a Passion for Health, Nutrition & Well-Aging 🌿 | 🐈 Enthusiast & Devoted Restaurant Explorer 🍴🫶🏼

Member Stats

• 16th Place Community Leaderboard
• Level 2
• 1175 Points
• 9 Reviews

Ana’s Trusted Brands

+4 More Products

Ana’s Health Routine

Morning Routine:
• Wake up: 6:00 AM
• Gratitude and breathing: 4 minutes of focused gratitude breathing to get the parasympathetic nervous system going
• Light protein intake: e.g., half a banana with a spoonful of Greek yoghurt to avoid cortisol spikes
• Exercise (30–40 min): alternating between strength training, HIIT, yoga, cycling, or mobility work – adapted to hormonal state and sleep quality
• Biofeedback: check recovery data (HRV, sleep, body Use the Garmin Venu 3S to adjust the training intensity.
• Take a cold shower to boost mitochondrial biogenesis and control inflammation.

Savoury Breakfast:
• Shake made with collagen peptides and high-quality protein powder.
• Add: 5 mg Creavitalis Creatine, 1 tsp matcha, 1 sp fibre, a pinch of Himalayan salt for trace minerals.
• Walk (30 min): active recovery and getting my body clock in sync (ideally in natural light).

Supplements:
• 2 x Nobilin Krillöl Forte (which includes choline, EPA/DHA and Astaxanthin).
• 2 x Vitamin D3+K2 (5,000 IU D3 + MK-7 K2).
• Vitamin B complex, 2x Ubiquinol 100 mg.
• 500 mg taurine.

Start work: 
• 9:00 AM.

Mid-Morning:
• 10:30-11:00 AM Break.
• Mindful coffee moment.
• Stretch or do some breathing exercises for a few minutes to reset your vagal tone.

Lunch:
• Low-carb, high-protein meal.
• Movement: 30 minutes' walk or walking meditation.

Discover Ana’s full health routine: Evening routine, supplements, night routine, wind-down ritual

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