Goals:
Alan’s implementation:
3 times endurance per week:
Flexibility Hip/lower body:
Muscle training:
Ashwagandha:
Ashwagandha helps lower stress responses and cortisol levels. It also naturally boosts testosterone levels, which supports well-being and muscle growth.
Dosage: 0-0-1 (evening only)
B-Complex:
Essential B vitamins that support energy production, brain function, and the formation of red blood cells.
Dosage: 1-0-1 (morning and evening)
Glutathione:
Glutathione is a powerful antioxidant naturally produced by the body. It is important for detoxification, immune support, and protecting cells from oxidative stress.
Dosage: 1-0-0 (morning only)
Multimineral: Zinc, Selenium, Iodine
Dosage: 1-0-1 (morning and evening)
N-Acetylcysteine:
N-acetylcysteine helps break down homocysteine, which is harmful to blood vessels, and increases glutathione production.
Dosage: 1-0-1 (morning and evening)
Omega-3 Complex:
Omega-3 fatty acids are essential for maintaining optimal cell function, reducing inflammation, and play a crucial role in cardiovascular and brain health.
Dosage: One capsule daily with a meal
Vitamin D3 + K2:
Vitamin D3 and K2 are essential nutrients that work synergistically to support bone health, cardiovascular function, and immune system performance.
Dosage: Daily, 5000 IU of Vitamin D3 and 120 to 200 mcg of K2
His supplement list was reviewed to ensure none of the ingredients are prohibited for professional athletes and that tested products free of potential contaminants that could trigger a positive doping test are used.
Conclusion: No ingredient is on the doping list.
Special products listed on the Cologne List were recommended to minimize risk.
HBOT (Hyperbaric Oxygen Therapy):
Hyperbaric oxygen therapy increases the oxygen supply to cells and improves tissue oxygenation. It has been shown to reduce inflammation, enhance immune response, and decrease tissue hypoxia. Improved oxygen delivery may help tissues — including skeletal muscle and the liver — use glucose more efficiently, potentially improving insulin sensitivity, reducing tissue inflammation, and enhancing mitochondrial function.
Protocol: 60 minutes, 100% oxygen at 2 bar “diving depth”
Frequency: A total of 20 sessions (ideally 5 times a week for 4 weeks)
IHHT (Intermittent Hypoxia-Hyperoxia Training):
IHHT alternates between phases of low oxygen supply (hypoxia) and high oxygen supply (hyperoxia) and is also known as “mitochondrial training.” Hypoxia can trigger beneficial adaptations in the heart, such as improved myocardial performance and increased stroke volume (the amount of blood the heart pumps per beat). It also strengthens the respiratory muscles and enhances endurance capacity.
Protocol: A total of 15 sessions (ideally 5 times a week for 3 weeks)
Incorporating regular breathing exercises into a busy day allows for conscious moments of calm and short mental breaks. These techniques activate the parasympathetic nervous system, counteract the stress response, and promote a state of relaxation. Slow, controlled breathing has been shown to reduce the activity of the sympathetic nervous system (the “fight-or-flight” response), lower blood pressure and heart rate, and directly reduce stress and anxiety.
Suggested Practice:
5–10 minutes of 4-7-8 breathing or box breathing
4-7-8 Breathing:
See also: Breathing technique video
This protocol outlines evidence-based strategies to optimize sleep — a key pillar of health and longevity. The most important levers for aligning the circadian rhythm and sleep-wake cycle are temperature, light exposure, and meal timing.
Optimize Your Sleep Environment:
Keep your bedroom cool (15–19°C / 59–66°F), dark, and quiet. Use blackout curtains and white noise if necessary. A cool and dark setting promotes melatonin production and helps regulate core body temperature, both of which are essential for falling and staying asleep.
Use Light Strategically:
Expose yourself to bright, natural light in the morning and reduce bright light exposure in the evening. Morning light exposure helps regulate the circadian rhythm by reinforcing the body’s natural sleep-wake cycle, boosting daytime alertness and improving nighttime sleep.
Meal Timing:
Avoid late-night meals. In the evening, opt for complex carbohydrates (e.g., whole grains instead of refined flours) and protein, which may support melatonin production and help stabilize blood sugar levels overnight.
Avoid Alcohol in the Evening
Manage Caffeine Intake:
Caffeine has a half-life of 5–6 hours, meaning it can remain in your system for most of the day. To avoid interference with sleep, consume your last coffee no later than 2 PM.
Alan’s assumptions regarding nutrition:
Alan’s implementation so far:
Antioxidants & Micronutrients
Omega-3 & Fats
Fiber & Carbohydrates
Based on your microbiome report, we recommend an overall plant-based diet complemented by high-quality animal proteins.
Finding: Zonulin slightly elevated, indicating increased intestinal permeability (Leaky Gut). To restore barrier integrity, we recommend:
Finding: Akkermansia muciniphila low.
To support the mucosa by promoting Akkermansia muciniphila, we recommend:
Finding: TMAO, phenols, and ammonia elevated, indicating a microbial profile with pro-inflammatory tendency. For a microbiome shift toward an anti-inflammatory profile, we recommend:
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Over 150 data points were analyzed – from blood markers and physical performance to his body’s regeneration capacity.
The result was a detailed Longevity Report, giving Alan deep insight into his health and personalized recommendations for training, recovery, and lifestyle.
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* Terms & Conditions:
Promo code AYUN4ALAN provides a 10% discount valid on all AYUN Longevity Check-ups and treatments. The code may be shared with unlimited individuals but can only be redeemed once per person. When paying in-clinic, please mention the code at checkout for manual application. For online bookings, the discount can only be applied when purchasing directly through our booking system.
