Start Here

Know Your Numbers

Before optimizing anything, you need a baseline. Get these 3 blood biomarkers tested:

• HbA1c — Your 3-month blood sugar average (target: <5.3%)
• ApoB — The best predictor of heart disease (target: <80 mg/dL)
• hs-CRP — Your inflammation level (target: <1 mg/L)

Cost: ~CHF 150 at Swiss labs like Viollier, Synlab, or Medisupport.

Fix the Foundations

80% of results come from getting the basics right. Focus on these first:

• Sleep 8 hours — Non-negotiable. Dark room, cool temperature, consistent bedtime.
• Zone 2 cardio — 3x per week, 30-60 minutes. Hiking in the Alps counts!
• Cut refined sugar — Replace with whole foods. Stabilize blood glucose.
• Protein with every meal — 1.6g per kg body weight daily minimum.

Add Essential Supplements

Once foundations are solid, consider the "Beginner 5" supplements with strong evidence:

• Vitamin D3 — 2,000-5,000 IU (most Swiss are deficient in winter)
• Omega-3 fish oil — 2-3g EPA+DHA for heart and brain
• Magnesium — 400mg glycinate for sleep and recovery
• Vitamin K2 — 100-200mcg (D3's essential partner)
• Creatine — 5g monohydrate (Peter Attia's #1 pick)

Monthly cost: ~CHF 60 from Swiss vendors

Test Again & Track Trends

Retest your biomarkers after 3 months of interventions. This tells you what's working.

• Compare results to your baseline
• Look for directional improvement
• Adjust protocol based on data
• Log everything in the tracker

Advanced Optimization

Once you've nailed the basics, explore advanced protocols:

• NMN/NR — NAD+ precursors for cellular energy
• Time-restricted eating — 16:8 or similar IF protocols
• Sauna/cold exposure — Swiss spas and thermal baths
• CGM monitoring — Continuous glucose tracking
• Comprehensive panels — Full hormone, metabolic, and inflammatory markers