01 Fénix 之旅
一切始于细胞
疲劳、专注力以及您如何衰老，都由线粒体——细胞里的微型发电站——决定。Fénix Methode 从能量产生之处开始。
个性化方案
拒绝猜测。只看您的生物特征，量身定制方案。
不是网上的通用计划，也不是 AI 聊天机器人。而是将您作为独立个体进行深入分析——给出一份反映您的健康状况、目标与限制的具体方案。
€799
一次性付款 · 无订阅 · 无隐藏费用
包含内容
初始问卷（60+ 个问题）
深入分析您的健康状况、病史、生活方式和目标。
个性化方案
针对营养、补充剂、运动、睡眠和压力管理的具体建议。
30 天执行计划
循序渐进引入改变的时间表，不会让您不堪重负。
按优先级排序的改变
先做什么——按对您具体状况的影响程度排序。
参考值与生物标志物
测量什么、如何解读结果、需要注意什么。
02 光
晨光校准生物钟
醒来后不久接触日光，决定您何时精力充沛、何时自然入睡。这是最便宜的生物黑客方法。
03 睡眠
身体自我修复的夜晚
深度睡眠时，大脑清除代谢废物，身体修复肌肉和激素。没有好睡眠，其他一切都无法全力运转。
04 饮食
食物即信息
每一餐都在向细胞发出信号。血液结果会显示身体缺少哪些信号、哪些又过量。
05 运动
经久耐用的心脏
有氧能力（VO₂max）是预测寿命最有力的指标之一——而且任何年龄都能提升。
06 寒冷
短暂压力，持久力量
寒冷、高温或禁食教会身体应对负荷。剂量适当的小刺激让细胞更有韧性。
07 大脑
如网络般的心智
注意力、情绪和记忆都建立在营养、睡眠和运动之上。身体变好，头脑也会变好。
您将获得
一份方案，一切尽在其中。
Fénix Methode 不是建议清单，而是一个您能看到、能衡量、能随时回顾的系统。
处于最佳范围的指标36 项指标与更健康世代的最佳范围对比，而非与当今常规对比
随时间的变化维生素 D：复查时 48 → 71 → 92 nmol/l
个人方案PDF 及客户专区
交付
14 天
补充剂及服用时间最多 6 种，含剂量和服用时间
90 天后复查新结果与第一份方案对比
样例展示
您的方案就是这样的
这是虚构客户 Martin 方案中的三页。切换页面，了解每个部分的含义。您的方案将完全针对您本人。
- 将指标与更健康一代人的最佳值对比，而非与当今患者的平均值对比
- 补充剂的剂量、剂型与服用时间
- 按周拆解的 30 天计划——做什么、何时做、按什么顺序
- 何时复查、复查哪些指标
01Your overview at a glance
15 %biomarkers optimal
17values to improve
6targeted supplements
29.1.2027follow-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: 29.1.2027
Follow-up blood test29.1.2027
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
07:00早晨空腹
08:00早餐时Vitamin D3 + K2Methylated B complexSelenium
12:30午餐时Omega-3
19:00晚上Zinc
21:30睡前Magnesium 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.
- 1生物年龄 我们根据您的血液指标计算衰老速度，并估算您可以改善到什么程度。
- 2最大潜力在哪里 按改变带来效果的大小对各领域排序。
- 3是最佳值，而非常规范围 化验常规范围只是疾病的界线，我们对照的是健康人群的数值。
- 4一眼看清状态 颜色表示数值处于最佳、正常范围内还是范围外。
- 5您的数值在刻度上的位置 立即看到您离最佳值有多远、该朝哪个方向调整。
- 6如何达到 每项指标都有具体步骤——饮食、睡眠、运动、补充剂。
- 712 周路线 改变循序渐进，最后进行复查。
- 8剂量与时间 每种补充剂的剂量、服用时间、搭配方式和持续时长。
免费工具
我的补充方案。
输入您正在服用的补充剂和药物类别。我们会检查哪些不宜同服、哪些重复、哪些需要间隔时间，并为您制定每日计划。
真实测量8 年内
生物年龄
4725岁
−22 岁
结果因人而异，取决于起点和执行情况。
身体地图
一眼看懂您的结果
不用看表格：绿色为最佳，黄色为正常，红色为异常。点击器官查看对应数值。
示例数值演示
参考值
最佳值，而非平均值。
实验室参考范围是当今人群的平均值。我们采用的是健康人群的数值。两者的差距往往比您想象的更大。
实验室参考范围前几代人的最佳值
Vitamin D (25-OH)nmol/L
0300
参考 > 50最佳 150–200
TSHmIU/L
05
参考 0,4–4,0最佳 1–2
Ferritinµg/L
0400
参考 12–300最佳 100–150
Fasting insulinmIU/L
030
参考 < 25最佳 < 7
hs-CRPmg/L
04
参考 < 3最佳 < 0,5
Homocysteineµmol/L
020
参考 < 15最佳 < 8
ApoBmg/dL
0150
参考 < 100最佳 < 80
Total testosteronenmol/L
050
参考 8–35最佳 20–28
为什么不用今天的参考范围
实验室参考范围取自当时当地受检人群的中间 95%。当人群越来越不健康——自 1975 年以来肥胖率增加了近两倍，男性睾酮一代比一代低——“正常值”也随之移动。过去低于平均的，如今成了平均。因此我们参照一到两代人之前健康人群的数值，以及人们活得最久、最好时对应的数值。目标不是灰色的平均，而是调到最佳状态的身体。
男女有别
激素、铁储备、肝酶、SHBG 和蛋白质需求在男女之间差异明显。对女性，我们还会按月经周期、妊娠或更年期评估激素。方案中的每个目标都根据您的性别和年龄设定。
祖源很重要
祖先来自非洲、欧洲、北方、东亚或南亚的人，在体型、代谢和典型血液数值上各不相同。例如亚洲血统在较低体重时代谢风险就会上升；非洲血统的 HbA1c 天然偏高，深色皮肤合成的维生素 D 更少；北方冬季缺少阳光。如果您告诉我们祖源（可选），我们会据此设定目标。
补充剂
补充剂，目标明确。
不是网上抄来的清单。方案中的每种补充剂都有理由、剂量和服用时间，均依据您的检测结果。
- 按血检定剂量维生素 D、铁蛋白或镁的剂量取决于您当前的状况，而不是标签。
- 服用时间早晨、随餐或睡前。哪些组合相互促进，哪些相互抵消。
- 最多 6 种只保留效果最大的。不多加，不吃多余的药片。
运作方式
四步获得您的方案
01
问卷
回答 60 多个关于您的身体、健康和目标的问题。草稿会自动保存。
02
付款
通过银行转账付款，或在手机银行应用中扫描二维码付款。
03
分析
对每个领域进行专业分析——从激素到睡眠。您将在 14 天内收到方案。
04
执行
按正确顺序逐步引入改变——并测量结果。
订购
现在订购，之后再补充信息
下单只需姓名和邮箱。问卷和化验结果可在订购后从容填写，随时可分多次完成。
- 下单并付款1 分钟。银行转账或二维码，发票通过邮件发送。
- 填写问卷约 15 分钟。上传 PDF 化验单，数值自动填写。还没有化验？我们告诉您该测什么。
- 收到个性化方案填写问卷后 14 天内——在客户专区及邮件中提供。
健康数据仅在加密问卷中填写，只有 Michal Bajus 可以查看。
方案之后
方案只是开始。结果才是目标。
身体的变化需要数周乃至数月。因此在第一份方案之后，我们仍会陪伴您。
90 天后
后续方案
上传新的血液检测结果，我们会与原有结果对比，并根据有效的部分调整您的方案。
€399
48 小时内
免费
加急评估
我们将在收到付款和检测结果后 48 小时内完成您的方案，而不是 14 天。
+ €99
每日助手
每天使用的应用：按日照安排、咖啡因、断食、睡眠、补充剂和日记。
打开助手 →
复查方案和加急评估可在您的账户中订购。
常见问题
还有疑问吗？
Fénix Methode 适合哪些人？
适合所有希望掌控自身健康、表现和长寿的人——无论年龄、性别或当前健康状况如何。
下单后我会得到什么？
初始问卷 → 分析 → 个性化方案（PDF），包含营养、运动、睡眠、补充剂和压力管理的具体步骤，并附 30 天计划。
需要多长时间？
在收到填写完整的问卷和付款后 14 个工作日内。
我需要验血吗？
不是必需的，但能显著提高方案的准确性。推荐的检测项目清单请见条款与条件。您可以直接在问卷中附上化验结果。
慢性病患者适合吗？
本方案不能替代医疗护理，它是一种辅助性的优化工具。如有严重疾病诊断，建议您咨询医生。
我的数据如何受到保护？
您的答案将加密存储，仅用于制定您的方案。我们绝不会将其提供给第三方。
可以分期付款吗？
目前我们仅支持通过银行转账（包括扫码支付）一次性全额付款。
方案以什么语言提供？
默认为斯洛伐克语或英语。如需其他语言，请在下单前联系我们，我们会为您安排。
Fénix Methode 的服务仅具信息和建议性质，不构成医学诊断、治疗，也不能替代专业医疗服务。在开始任何方案之前，请咨询您的医生。