01 The Fénix journey
It all starts in the cell
Fatigue, focus and how you age are decided in the mitochondria – the tiny power plants of your cells. Fénix Methode starts where energy is made.
Personalised protocol
No guesswork. Just your biology and a tailored protocol.
Not a generic plan from a website. Not an AI chatbot. An in-depth analysis of you as an individual — with a concrete protocol that reflects your health, your goals and your limitations.
€799
one-time payment · no subscription · no hidden fees
What's included
Intake questionnaire (60+ questions)
An in-depth analysis of your health, medical history, lifestyle and goals.
Personalised protocol
Specific recommendations for nutrition, supplements, movement, sleep and stress management.
30-day implementation plan
A step-by-step schedule for introducing changes without overwhelm.
Prioritised changes
What to do first — ranked by impact on your specific condition.
Reference values & biomarkers
What to measure, how to interpret results and what to watch out for.
02 Light
Morning light sets the clock
Daylight soon after waking decides when you will have energy and when you will naturally fall asleep. It is the cheapest biohack there is.
03 Sleep
The night your body repairs itself
In deep sleep the brain clears waste and the body restores muscles and hormones. Without good sleep nothing else works fully.
04 Food
Food is information
Every meal sends your cells a signal. Blood results show which signals your body is missing and which are too much.
05 Movement
A heart built to last
Aerobic fitness (VO₂max) is among the strongest markers of lifespan – and it can be improved at any age.
06 Cold
Short stress, lasting strength
Cold, heat or fasting teach the body to handle load. Small, well-dosed challenges make cells more resilient.
07 Brain
The mind as a network
Attention, mood and memory rest on nutrients, sleep and movement. When the body improves, so does the mind.
08 Fénix
Rebirth by your own numbers
Fénix Methode brings all of these areas together in one protocol built on your blood results. Not generic advice – a plan for your body.
What you get
One protocol. Everything in one place.
Fénix Methode is not a list of tips. It is a system you can see, measure and come back to.
Values in the optimum36 markers compared with the optimum of healthier generations, not today’s norm
Progress over timevitamin D: 48 → 71 → 92 nmol/l across retests
Personal protocolPDF and in your client area
Delivery
14 days
Supplements with timingat most 6, with dose and time of day
Retest after 90 daysnew results compared with your first protocol
Sample output
This is what your protocol looks like
Three pages from the protocol of a fictitious client, Martin. Switch between the pages and see what each part means. Your protocol will be entirely about you.
- Values compared with the optimum of a healthier generation — not with today’s patient average
- Supplements with dose, form and timing
- A 30-day plan week by week — what, when and in what order
- What to retest and when
01Your overview at a glance
15 %biomarkers optimal
17values to improve
6targeted supplements
28.1.2027follow-up blood test
Biological age today37.4calendar age 41
→in 6 months if you follow the plan
Expected biological age31.9−5.5 years
Calculated with the PhenoAge model (Yale, 2018) from 9 blood markers. The estimate is conservative (~60% of the potential your values show) and not a guarantee – every body responds differently.
Where the biggest potential lies
Metabolism & blood sugar100
Sleep & circadian rhythm35
Heart & vessels35
Thyroid33
Micronutrients32
Brain & mood22
Higher score = more signals from the questionnaire and results that this area has room to improve. Your priorities are highlighted.
02How to read your results
Lab range – the average of today’s tested populationBiohacker optimum – values of healthy people we aim forYour value
Lab ranges are calculated from the middle 95% of people tested at the time – a population that gets less healthy with each generation. So we compare with the optimum: values at which people perform best and stay healthiest long term.
Targets for hormones, ferritin, GGT and SHBG are set for the male body.
In central Europe vitamin D is made from sunlight only from about April to September – it needs maintaining in winter.
03Your biomarkers in detail
Fasting glucoseIn range · above optimum5.4 mmol/L
Lab range: 3.9–5.5Optimum: 4.2–5Goal: lower to 4.2–5
What it is: Fasting blood sugar – shows how your body handles energy overnight.
Why it matters: Persistently higher glucose speeds up glycation (tissue ageing), drains energy and is an early sign of insulin resistance.
How to get there: 10–15 min walk after meals, food order vegetables → protein → carbs, 7–9 h sleep, strength training, fewer liquid calories.
Borderline — early sign of reduced insulin sensitivity.
Fasting insulinIn range · above optimum11 mIU/L
Lab range: < 25Optimum: < 7Goal: lower to < 7
What it is: The hormone that moves sugar into cells. Fasting levels show how hard the pancreas has to work.
Why it matters: Insulin rises years before glucose does – the earliest metabolic warning sign. High insulin blocks fat burning.
How to get there: 12–14 h overnight fast, strength training, walking after meals, fibre before meals, fewer refined carbs, sleep.
The pancreas is “pumping” — classic early resistance even with normal glucose.
HbA1cIn range · above optimum5.6 %
Lab range: < 5.7Optimum: < 5.3Goal: lower to < 5.3
What it is: Average blood sugar over the last ~3 months (how much haemoglobin is “sugar-coated”).
Why it matters: Every tenth of a per cent above optimum means more glycation of vessels, skin and brain.
How to get there: Same as for glucose and insulin – changes show only after 8–12 weeks.
Slightly above optimal — glycation accelerates ageing.
TriglyceridesHigh1.9 mmol/L
Lab range: < 1.7Optimum: < 1Goal: lower to < 1
What it is: Blood fats your body makes mostly from excess sugar, alcohol and fructose.
Why it matters: Higher triglycerides go hand in hand with insulin resistance, fatty liver and cardiovascular risk.
How to get there: Cut sugar, sweet drinks, fruit juice and alcohol, add omega-3 (fish), move after meals.
High — typically excess sugar, alcohol or insulin resistance.
LDL cholesterolHigh3.6 mmol/L
Lab range: < 3.0Optimum: < 2.6Goal: lower to < 2.6
What it is: Cholesterol carried by LDL particles – the main building block of atherosclerosis.
Why it matters: Lifetime exposure is what counts. In active people it can be slightly higher (recovery demand, low body fat), so we assess it with ApoB, triglycerides and inflammation.
How to get there: More fibre (oat bran, legumes), fewer saturated fats from processed meat, olive oil, nuts, exercise; with genetics and high values, consult a doctor.
Elevated — we recommend adding ApoB and Lp(a).
hs-CRPIn range · above optimum2.4 mg/L
Lab range: < 3Optimum: < 0.5Goal: lower to < 0.5
What it is: A sensitive marker of inflammation in the body (hs-CRP).
Why it matters: Silent chronic inflammation is the common thread of lifestyle diseases and ageing. Note: it is temporarily higher after training, infection or vaccination.
How to get there: Sleep, exercise, omega-3, colourful vegetables, olive oil, fewer ultra-processed foods and less alcohol, care for gums and teeth.
Within range, but 1–3 roughly doubles cardiac risk.
HomocysteineIn range · above optimum13 µmol/L
Lab range: < 15Optimum: < 8Goal: lower to < 8
What it is: An amino acid that builds up when B12, folate and B6 are short (methylation).
Why it matters: Higher homocysteine damages blood vessels and is linked to poorer memory.
How to get there: Leafy greens, legumes, eggs; methylated B vitamins (B12, 5-MTHF, B6) as per protocol.
High — methylation, B vitamins (B12, folate, B6).
Vitamin D (25-OH)In range · below optimum52 nmol/L
Lab range: > 50Optimum: 150–200Goal: raise to 150–200
What it is: The storage form of vitamin D – in fact a hormone that controls hundreds of genes.
Why it matters: Immunity, mood, muscles, bones, hormones. In central Europe most people are low in winter.
How to get there: Sun on bare skin (April–September), in winter D3 with K2 with a fatty meal as per protocol, recheck in 12 weeks.
Within range but below optimum — target 150–200 nmol/L (60–80 ng/ml).
Vitamin B12In range · below optimum310 pmol/L
Lab range: > 148Optimum: > 400Goal: raise to > 400
What it is: The vitamin for nerves, blood cell production and energy.
Why it matters: Values in the “low normal” range often cause fatigue, tingling or brain fog before the lab flags them.
How to get there: Meat, fish, eggs; with a vegan diet, metformin or stomach medication, methylcobalamin as per protocol.
Often “within range”, but 150–300 is linked to silent neurological symptoms.
FerritinIn range · below optimum38 µg/L
Lab range: 12–300Optimum: 100–150Goal: raise to 100–150
What it is: The body’s iron stores.
Why it matters: Low ferritin = fatigue, hair loss, poorer performance and thyroid. High can mean inflammation or iron overload.
How to get there: Red meat, organ meats, legumes with vitamin C, away from coffee and tea; iron supplements only after consulting a doctor.
Low iron stores — fatigue, hair loss, impaired thyroid function.
TSHIn range · above optimum2.9 mIU/L
Lab range: 0.4–4.0Optimum: 1–2Goal: lower to 1–2
What it is: The brain’s signal that “drives” the thyroid.
Why it matters: The higher the TSH, the harder the brain has to push the thyroid. The functional optimum is lower than the lab range allows.
How to get there: Selenium, zinc, iodine in food, optimise ferritin and vitamin D, avoid long steep deficits; add anti-TPO antibodies.
Within the lab range but above the optimum 1–2 — add anti-TPO and anti-TG.
fT3In range · below optimum4.4 pmol/L
Lab range: 3.1–6.8Optimum: 5.6–6.8Goal: raise to 5.6–6.8
What it is: The active thyroid hormone – the one cells actually use.
Why it matters: Low fT3 with normal TSH is a common cause of fatigue, feeling cold and a slow metabolism.
How to get there: Enough calories and carbs, selenium, zinc, good sleep, lower stress.
Low T4 → T3 conversion — selenium, zinc, iron, stress, calorie deficit.
fT4In range · below optimum15 pmol/L
Lab range: 12–22Optimum: 18.7–22Goal: raise to 18.7–22
What it is: The storage thyroid hormone from which fT3 is made.
Why it matters: Together with TSH and fT3 it shows whether the issue is production or conversion.
How to get there: Iodine and selenium in food, see a doctor with low values.
Total testosteroneIn range · below optimum13 nmol/L
Lab range: 8–35Optimum: 20–28Goal: raise to 20–28
What it is: The main male hormone (smaller amounts in women) – energy, muscle, libido, mood.
Why it matters: The male average falls from one generation to the next; today’s “normal” includes values that used to be low.
How to get there: Sleep 7–9 h, strength training, healthy body fat, zinc, vitamin D, less alcohol and plastics.
Below optimal for energy, libido and muscle mass.
ALT (liver)In range · above optimum34 U/L
Lab range: < 56Optimum: < 25Goal: lower to < 25
What it is: A liver enzyme – shows the load on liver cells.
Why it matters: Even “normal” values above optimum often signal fatty liver. It can be temporarily higher after hard training.
How to get there: Less alcohol, fructose and sweet drinks, exercise, less visceral fat; no hard training 48 h before the test.
ALT 30–40 may indicate silent fatty liver, even when “within range”.
GGT (liver)In range · above optimum38 U/L
Lab range: < 55Optimum: < 20Goal: lower to < 20
What it is: A liver and bile duct enzyme – sensitive to alcohol and oxidative stress.
Why it matters: Higher GGT is linked to alcohol, medication and oxidative stress.
How to get there: Limit alcohol, more vegetables, cruciferous vegetables, enough sleep.
HOMA-IRHigh2.64
Lab range: < 2.5Optimum: < 1.5Goal: lower to < 1.5
Clinical insulin resistance.
ApoBOptimal1.05 mg/dL
Lab range: < 100Optimum: < 80
What it is: The number of particles that can enter the vessel wall – a more precise risk marker than LDL alone.
Why it matters: The fewer ApoB particles, the slower plaques form.
SHBGOptimal32 nmol/L
Lab range: 18–54Optimum: 20–50
What it is: A protein that binds sex hormones and regulates how much is free.
Why it matters: Too high SHBG “locks up” testosterone; too low is typical of insulin resistance.
AlbuminOptimal45 g/L
Lab range: 35–50Optimum: > 44
What it is: The main blood protein – reflects nutrition, liver and inflammation.
Why it matters: One of the strongest markers of biological age (PhenoAge).
05Your 12-week journey
week 1–2Foundation
Sleep, morning light, fixed wake time. First 1–2 supplements.
week 3–4Metabolism & blood sugar
Full focus on the main priority, remaining supplements one by one.
week 5–8Sleep & circadian rhythm
Second priority, fine-tune diet and training using the wellbeing diary.
week 9–12Lock-in and measure
Habits on autopilot. Follow-up blood test: 28.1.2027
Follow-up blood test28.1.2027
After 12 weeks upload new results to your client zone. The follow-up protocol compares every marker with today, calculates the change in biological age and adjusts doses.
04Supplements – what, when, with what and how long
07:00Morning, empty stomach
08:00Morning with breakfastVitamin D3 + K2Methylated B complexSelenium
12:30At lunchOmega-3
19:00EveningZinc
21:30Before bedMagnesium bisglycinate
01Vitamin D3 + K2 (MK-7)4 000 IU + 100 µg
- When
- morning with a fatty meal
- Why
- Vitamin D below optimum (target 60–80 ng/ml)
- Combine with
- a meal with fat; K2 directs calcium to bones
- Do not combine with
- blood thinners (K2) – only after consulting a doctor
- How long
- 12 weeks, then retest
02Magnesium bisglycinate300–400 mg
- When
- evening, 1 h before bed
- Why
- Sleep, nervous system, muscle tension
- Combine with
- vitamin B6, evening routine
- Do not combine with
- iron, zinc and calcium at the same time; antibiotics and thyroid medication (4 h gap)
- How long
- long term
03Omega-3 (EPA + DHA)2 g EPA+DHA
- When
- with lunch
- Why
- Inflammation, brain, triglycerides
- Combine with
- a main meal (better absorption, no fishy burps)
- Do not combine with
- blood thinners – consult a doctor
- How long
- long term; ideally Omega-3 index
04Methylated B complex (B12 as methylcobalamin, folate as 5-MTHF)1 capsule (B12 500–1000 µg)
- When
- morning
- Why
- B12 / homocysteine outside optimum
- Combine with
- breakfast
- Do not combine with
- taking it in the evening (can be stimulating)
- How long
- 12 weeks, then retest
05Selenium (selenomethionine)100–200 µg
- When
- morning
- Why
- T4 → T3 conversion, thyroid protection
- Combine with
- a Brazil nut as a natural source (1–2 a day)
- Do not combine with
- exceeding 200 µg a day from all sources
- How long
- 12 weeks (no more than 200 µg/day)
06Zinc (bisglycinate)15–25 mg
- When
- evening with food
- Why
- Supports testosterone production
- Combine with
- food; with long-term use copper 1–2 mg
- Do not combine with
- iron and calcium at the same time
- How long
- 8–12 weeks
Golden rules
- Introduce supplements gradually – one new one every 3 days so you know how each affects you.
- Separate minerals (iron, zinc, calcium, magnesium) by at least 2–4 hours – they compete for absorption.
- Fat-soluble vitamins (D, K2, A, E) and omega-3 always with a meal containing fat.
- Skip biotin and creatine 2 days before the follow-up test – they skew results.
- If you take medication, are pregnant or have a chronic condition, consult a doctor before changes.
The full schedule is also in your client zone → Supplements: with ticking off, medication clash checks and phone calendar reminders.
- 1Biological age From your blood markers we calculate how fast you are ageing and estimate where you can get.
- 2Where the biggest potential is Areas ranked by where a change will bring the most.
- 3The optimum, not the norm The lab norm is only the threshold of disease. We compare with values of healthy people.
- 4Status at a glance The colour shows whether a value is optimal, within the norm or outside it.
- 5Your value on the scale You instantly see how far you are from the optimum and which way to move.
- 6How to get there Concrete steps for every marker – diet, sleep, movement, supplements.
- 7A 12-week path Changes are added gradually, with a check-up measurement at the end.
- 8Dose and timing For every supplement the dose, when to take it, what to combine it with and for how long.
Free tool
My stack.
Enter the supplements you take and your medication groups. We check what does not go together, what is duplicated and what needs a time gap – and build your daily plan.
Real measurementin 8 years
Biological age
4725years
−22 years
Results are individual and depend on the starting point and how closely the plan is followed.
Body map
Your results at a glance
Instead of tables you see your body: green is optimal, yellow normal, red out of range. Tap an organ to see which values are behind it.
Demo with sample values
Reference values
Optimal, not average.
A lab reference range is the average of today’s population. We work with the values of people who were healthy. The difference is often bigger than you would expect.
Lab reference rangeOptimum of previous generations
Vitamin D (25-OH)nmol/L
0300
range > 50optimum 150–200
TSHmIU/L
05
range 0,4–4,0optimum 1–2
Ferritinµg/L
0400
range 12–300optimum 100–150
Fasting insulinmIU/L
030
range < 25optimum < 7
hs-CRPmg/L
04
range < 3optimum < 0,5
Homocysteineµmol/L
020
range < 15optimum < 8
ApoBmg/dL
0150
range < 100optimum < 80
Total testosteronenmol/L
050
range 8–35optimum 20–28
Why not today’s reference range
A lab’s reference range is calculated from the middle 95% of the people tested at that time and place. As the population gets sicker – obesity has nearly tripled since 1975 and men’s testosterone keeps falling from one generation to the next – the “normal” shifts with it. What used to be below average is average today. So we compare with the values of the healthy population one to two generations ago and with data on the values at which people live longest and best. The goal is not a grey average but a body tuned for full performance.
Men are not women
Hormones, iron stores, liver enzymes, SHBG and protein needs differ markedly between men and women. For women we also assess hormones by cycle phase, pregnancy or menopause. Every target in the protocol is set for your sex and age.
Ancestry matters
People with ancestors from Africa, Europe, the north, East or South Asia differ in build, metabolism and typical blood values. With Asian ancestry, for example, metabolic risk rises at a lower weight; with African ancestry HbA1c naturally runs higher and darker skin makes less vitamin D; in the north the winter sun is missing. If you tell us your ancestry (optional), we set your targets accordingly.
Source of the optimum: the book NAVRHNUTÝ, ch. 16 · values for men Check your resultsCompare my results
Supplementation
Supplements with a clear purpose.
No list copied from the internet. Every supplement in your protocol has a reason, a dose and a time, based on your results.
- Dose by blood workVitamin D, ferritin or magnesium are dosed by where you are today, not by the label.
- TimingMorning, with food or before bed. Combinations that support each other and those that cancel out.
- Six items at mostOnly what has the biggest effect. Nothing extra, no unnecessary pills.
How it works
Four steps to your protocol
01
Questionnaire
Answer 60+ questions about your body, health and goals. Your draft is saved as you go.
02
Payment
Pay by bank transfer or by scanning the QR code in your banking app.
03
Analysis
An expert analysis of every area — from hormones to sleep. You receive your protocol within 14 days.
04
Implementation
Introduce changes step by step in the right order — and measure the results.
Order
Order now, add your details later
All you need to order is your name and e-mail. You fill in the questionnaire and lab results calmly after ordering – whenever you like, even in several sittings.
- Order and pay1 minute. Bank transfer or QR code, invoice by e-mail.
- Fill in the questionnaireAbout 15 minutes. Upload blood results as a PDF – values fill in automatically. No results yet? We tell you what to test.
- Receive your protocolWithin 14 days of completing the questionnaire – in your client area and by e-mail.
You enter health data only in the questionnaire, which is encrypted and seen only by Michal Bajus.
After the protocol
The protocol is the start. The result is the goal.
The body changes over weeks and months. That is why we stay with you after the first protocol.
after 90 days
Follow-up protocol
Upload new blood results, we compare them with the original ones and adjust your protocol based on what worked.
€399
Within 48 hours
Free
Express evaluation
Instead of 14 days, we prepare your protocol within 48 hours of receiving payment and results.
+ €99
Daily helper
An everyday app: plan by the sun, caffeine, fasting, sleep, supplements and a journal.
Open the helper →
You can order the follow-up protocol and express evaluation in your account.
FAQ
Any questions?
Who is Fénix Methode for?
For anyone who wants to take control of their health, performance and longevity — regardless of age, sex or current health.
What do I get after ordering?
Intake questionnaire → analysis → a personalised protocol (PDF) with concrete steps for nutrition, movement, sleep, supplements and stress management, including a 30-day plan.
How long does it take?
Within 14 working days of receiving the completed questionnaire and payment.
Do I need blood tests?
They aren't mandatory, but they significantly increase the accuracy of the protocol. You'll find the recommended list of tests in the terms and conditions. You can attach results directly in the questionnaire.
Is it suitable for people with a chronic illness?
The protocol does not replace medical care. It is a complementary optimisation tool. With serious diagnoses we recommend consulting your doctor.
How is my data protected?
Your answers are stored encrypted and used solely to create your protocol. We never share them with third parties.
Can I pay in instalments?
At the moment we only offer full payment by bank transfer (including via QR code).
In what language will I receive the protocol?
By default in Slovak or English. If you need another language, write to us before ordering and we'll arrange it.
Fénix Methode services are purely informational and advisory. They do not constitute a medical diagnosis, treatment or a substitute for professional healthcare. Consult your doctor before starting any protocol.