Doctor × nutrition specialist × biohacker – one plan from your numbers.
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.
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.
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).
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.
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.
Based on your questionnaire and 20 laboratory values we have identified the areas with the greatest potential for improvement: Metabolism & blood sugar, Sleep & circadian rhythm, Heart & vessels. The protocol is designed so that you start with the highest-impact changes and add more gradually — without overwhelm.
time in bed: 6.3 h · BMI: 26.9 · waist-to-height: 0.54
[Add a personal introduction for the client — what you saw in their answers and why these priorities.]
Important notices
Low ferritin: set iron supplementation (form, dose, duration) with a doctor after a full blood count and transferrin saturation.
Your priorities
Metabolism & blood sugar — Fasting glucose above optimum; HbA1c above optimal; High triglycerides; High fasting insulin (early insulin resistance)
Sleep & circadian rhythm — Less than 7 hours in bed; Late bedtime (after 23:30); Low perceived sleep quality; Frequent night waking