Upgrade Your Health Like A Pro

My Notebook: DIY bathtub repairs...

My tip: Take the necessary time and slowly master one step at a time.
Most of my coaching clients require approx. 3 months until the autopilot runs smoothly.

Step 1

First, find out which of your 4 water faucets are excessively turned up.

1. Testing the faucets

René von GuntenNutritional Therapy Practitioner NTP

You score the fastest success 
by eliminating the too much of something,
not by chasing and eliminating the deficiencies.

Test your four water faucets:

1.1 Faucet 'stress'

The following causes often lead to a permanently open faucet:

- work-related stress,
- financial worries,
- relationship issues,
- bereavement,
- divorce,
- birth,
- circadian dysrhythmia,
- etc.

At 151 to 299 points the water faucet is turned up halfway. Starting at 300 points, it is turned up all the way.

Another method is to measure your nervous system using the Heart Rate Variability (HRV) Test:

HRV measurements with an iPhone or Android device

Something that once only the Cardiologist was able to do with his super expensive devices, can now be accomplished from home within two minutes, via your smartphone. In order to do so, you will need the free App Elite HRV as well as a Polar H7 heart rate belt.

A HRV result between 80 and 100 is great. Congratulations. Your nervous system seems thoroughly unimpressed by negative influences.

Between 60 and 79 is still alright, however I would suggest getting started on counter-measures, such as sleep, meditation, creating a morning routine, etc.

A value between 40 and 59 means, that your faucet is halfway turned up.

Less than 40 indicates, that the water is turned up all the way. A typical sign for this, is that one will quickly feel overwhelmed. The exhaustion can be emotional, mental or physical.

The solution:
How do you turn off the faucet?

The four best strategies, to guard against continuous strain, are:

  • Avoid
  • Change
  • Adapt
  • accept

Stress-Management-Strategy No. 1:
Avoid unnecessary stress

Learn to say "no"
Know your limits and stick to them. Taking on more than you can handle, is a dead sure recipe for stress. Learn to say “no,” and you will come to see, that others will respect it.

Avoid people that cause you stress.
When someone consistently creates stress in your life, and you cannot change that, then spend less time with that person, or avoid contact altogether. Should this be impossible professionally, because this person is your superior, then keep contact strictly on a professional level.

Shorten your to-do-list
Analyze your appointments, obligations and daily tasks. If you have too much going on, differentiate between “should” and “have to.” Tasks that aren’t really necessary, or ended up on the bottom of the list, can just be crossed off the list altogether.

I personally have benefitted from 5 specific tools, that have played a crucial role in eliminating excess stress:

1. Beat emotional stress: Developing a fixed morning routine

This helps me to maintain my smooth-as-a-mirror-calm sea of nerves for as long as possible throughout the day, until the stress lead to wind waves. In case you are interested, this is my procedure, which I will stick to at all cost. Every single day.

  • Get up and take care of my morning measurements:
    Blood sugar, temperature, ketone bodies in my urine, blood and breathing air, weight, HRV, the previous night’s slow-wave sleep phase, pulse, and once a week the calorie consumption via indirect calorimetry.
  • Afterwards I have a glass of lemon water outside, under the rising sun (regardless of whether the sky is overcast or not).
  • A dead calm breakfast (no radio, TV, Internet, etc.) while writing down my current affirmation 15 times.
  • Go for a walk with our dogs, or take care of household chores.
  • Go for a morning-surf, regardless of small, none, or large waves.
  • Turn on the wireless Internet
  • Begin my workday

2. Beat work related stress: Create a to-do-list the night before
I use the categories, “to do,” “possibly do,” and the most important “DON’T do.” I never list more than 3 items under the “to-do” category. Everything else will have to find room in the other baskets. I know, at first I also thought this would be impossible, however, it works! I promise!

3. Beat stressing about the future: "The Power of Now" by Eckhart Tolle

Usually I read nutritional books, or thick adventure novels. However, this 'spiritual' book I read in one session. What I have learned from this book, is that meditation, especially in combination with breathing exercises, will help you indulge in a time-out from stress and worries, by reclaiming the present.

Unfortunately, I’m not the 'meditation type.' HOWEVER, I have noticed, that I can easily arrive at the present while cycling (during sports anyway). While on the road bike, I couldn’t care less about due bills and back work. I can easily focus on just the road ahead of me, my legs, and if necessary, the person in front of me. And since meditation’s goal is to focus on the present, then my Trek Madone (road bike) and my Firewire Dominator (surfboard) are my most powerful tools to meditate.

Perhaps for many of us, that is exactly the attraction that sports hold. We just need that tiny bit of dopamine, to effortlessly remain in the present? And that's fine by me.

4. Beat performance stress: "Body, Mind, and Sport" by John Douillard

The second book, which has helped me reduce stress, is John Douillard's "Body, Mind, and Sport" about the nasal breathing technique.

Nasal breathing and mouth breathing naturally promote completely different physiological reactions within the body.

John Douillard outlined data pertaining to the nervous system, during physical activities, while comparing nasal and mouth breathing.

The data reveals amazing things:

  • Mouth breathing leads to a substantially increased activity of the sympathetic nervous system (stress-system), with a significant drop in the parasympathetic nervous system (recovery-system).

    However, when breathing through the nose during physical strain, stimulation of the sympathetic nervous system is suppressed, where as activity of the parasympathetic nervous system is significantly increased. Yay!

  • Unlike mouth breathing, breathing through the nose leads to a 10-15% higher oxygen saturation of the blood. This means, that organs are better provided with oxygen, and have more energy.

By now even during maximum exertion on my racing bicycle, I am able to breathe solely through the nose. I can feel this enabling my lungs to fill up even more. Which is probably why my breathing rate at full load output has been drastically reduced. 

This has the advantage, of reduced waste production, and thus I feel a lot less exhausted after a training.. The next day I am as fit as a fiddle, something I always wished for during my active road biking days.

Regarding the book, please note: on the first 150 pages, this somewhat “special” book deals with the self-assessment of the ayurvedic type, as well as corresponding dietary advice. In part these completely deviate from my dietary suggestions. My suggestion – focus on the exciting part with nasal breathing starting on page 150.

5. Beat unhappyness: The Kolbe A test

The best 'personality test' there is!

The Kolbe A Test has shown me, how I instinctively approach challenges and solve problems. In an understandable way, it showed me truly “who I am”.

My result: 8-8-4-1
This means, that if a decision has to be made, it works best for me, if I can thoroughly investigate and collect information. Impulsive decisions cost me too much energy.

I am happiest, when I am able to turn chaos into order, and take care of one project at a time. Whereas I burn out if I have to complete several tasks at once and am unable to thoroughly complete any of them.

I have a great talent for improving existing things. Whereas creating things out of nothing causes me a lot of stress.

This test helps me choose the appropriate version for each upcoming decision. I can’t tell you how much less stress I have now.

Video: Kathy Kolbe demonstrates how a simple Kolbe Test reveals who you are and what truly makes you happy.

My tip:
After this test, I scheduled a half hour consultation with Kolbe expert Sandra Deems. Prior to that, I made a list of decisions I had recently made in my life. Then I asked Sandra to show me, how to utilize these test results, in order to make the right decisions in the future. This conversation cost $97, and was worth every penny! It literally changed my life.

1.2 Faucet 'poor diet'

Possible causes for a fully running faucet are: sugar, too many carbohydrates, gluten, alcohol, industrially processed foods, etc.

Hereinafter are 4 options, on how you can quickly and easily assess your faucet 'poor diet':

1.  Read my article
Revealed: the three absolut worst foods you should not eat.

2. Assess your blood glucose, as well as your gluten tolerance

3. Measure blood glucose in the morning

My coaching customers test their glucose levels daily via a common measuring device.

A morning value on an empty stomach of less than 88 mg/dl (4.8 moll/l) is the goal, and an obvious sign, that your diet is fine.

At 89 to 99 mg/dl (4.9 to 5.5 mmol/l) the faucet doesn’t close all the way anymore.

Starting at a morning value of100 mg/dl (5.6 mmol/l) it is permanently turned up way too high.

Glucose measuring devices are available in each drugstore or via the internet.

I personally use the Bayer Contour model. The model depicted is the GlucoMen LX, which can also measure ketone bodies in your blood.

4. Request a common blood analysis from your primary physician

Ask them to measure the markers for hb1AC, triglyceride, SGPT (or ALT) as well as your insulin in the morning on an empty stomach. Or, just pickup your most recent lab results from your physician, and compare them to the following information:

  • hb1AC - A value below 5.7% is ideal. A value higher than that is a clear indication, that you have too many carbohydrates on your plate.
  • Triglycerides – lower than 70 is ideal, more than 100 indicates an open faucet, also due to excessive amounts of carbohydrates
  • SGPT (ALT) – starting at 25 the faucet is consistently open and atover 33 it is turned up all the way. Guess why? Because of too many carbohydrates. Who knew.
  • Morning insulin – at over 100 the faucet is clearly open because of (I know it gets boring...) too many carbohydrates.

The solution:
How do you turn off the faucet?

I have written an entire book about this solution:
The One-Day Swiss Solution Eating Plan For Beginners.

The step-by-step guide is available in print or as a free eBook download for those that are used to reading on their tablets and smartphones.

Printed book costs $ 16.95

Furthermore, read my article:
The top 3 best superfoods to eat every day.

How do I personally eat?

I personally follow a ketogenic diet, which means, I avoid most carbohydrates, and instead enjoy as many healthy fats as possible. I measure the beta-hydroxybutyrate levels in my blood and the goal is to keep them at a consistent level between 1 and 3 mmol/L.

This helps me keep my blood glucose at a healthy level (below 88 mg/dl) to strengthen my heart and recover from my very active lifestyle by the next day.

People always ask me "Rene, give me the short answer. What is the most healthy diet?" From what I learned after studying our evolution which began as homo erectus (first upright human) roughly 2 million years ago and the homo sapiens (modern human) approximately 200 thousand years ago,  my current answer is: "You can't go wrong with mostly eating vegetables and seafood like fish and shellfish".

Watch this very interesting lecture from Remko Kuipers, Pharm.D., M.D., Ph.D., presenting at the Ancestral Health Symposium 2012:

1.3 Faucet 'accident, pain or inflammation'

Possible causes: mechanical wear, accidents, injuries, backaches, joint pain, surgical procedures, all -itis ailments (for example, arthritis, gastritis, colitis, hepatitis etc.), parasites, bacteria, etc.

Pain, injuries and inflammation of all sorts put an immens stress on the body and make a bathtub water level to overflow. The best example is tooth pain. Not really a life-threatening situation, however, tooth pain can totally put off your game. Doing a self evaluation is quite easy for this: do you experience light pain, medium pain or strong pain? The  faucet is turned up accordingly.

Laboratory tests are a reasonable detection tool in cases where parasites, bacteria and fungi cause hidden inflammation. The most common causes are:

  • Blastocystis Hominis
  • Fungal infestation, such as Candida Albicans
  • Clostridium Difficile
  • Cryptosporidium Parvum
  • Endolimax Nana
  • Entamoeba Coli
  • Entamoeba Hartmanii
  • Entamoeba Histolytica
  • Giardia Lamblia
  • Helicobacter Pylori
  • Iodamoeba Butschlii
  • Klebsiella

Recommended laboratory analysis to detect parasites, bacteria and h-pylori:
Biohealth Laboratory GI Pathogen Screens BH401H

Are you suffering from a hidden food allergy?
Most intolerance to certain foods can cause a delayed reaction. This has to do with the IgG-antibodies. It is rather easy to detect food allergies, if there is an immediate reaction (for example, if one develops a rash after consuming strawberries).

It is a lot more difficult to pinpoint a delayed food allergy, as there no clear cause/reaction connection. You can have symptoms after as little as two hours, but more commonly they will not surface until after one to three days post-consumption.

What complicates matters even more, is that symptoms can change. On one day you can get away with consuming gluten, and the very next day gluten consumption can give you diarrhoea. However, symptoms can also be cumulative, and may not surface until after you have consumed gluten for over a certain timeframe, or if you have consumed a certain combination of foods, which you are sensitive to.

A delay in food allergies can cause almost any symptom, and often a chronic illness includes a state of misplaced and increased immune system vigilance.

The older allergy tests for the skin often do not react. Up until a few years ago, it was impossible to really prove a non-obvious food allergy. The first few blood tests for allergy-causing IgE-antibodies improved the situation, later on measurement options for IgE-antibodies were added, which increased the chance of a positive result even further.

As elaborate as these exams usually are in particular cases: Initially the solution to a positive test is all the easier. By simply avoiding all foods concerned, respective symptoms will improve within a few weeks, sometimes even within days.

I recommend the following tests:

  • Blood level CRP (C-Reactive Protein) or hsCRP (highly sensitive CRP).
    These inflammation markers indicate, when an infection has caused an inflammation in the body and activated the immune system. In medicine CRP is considered a very sensitive, reliable indicator for inflammatory, connective tissue damaging processes. And thus is as an important inflammation-marker.
    At less than 1 mg/L your faucet 'inflammation' is closed.
    Between 1 and 10 mg/L, it is halfway turned up,
    and at over 10 mg/L, it is completely turned up.
  • ALCAT food allergy tests
    Milk, eggs, soy, walnuts, peanuts, fish, shellfish, etc.
  • Cyrex Labs, array 3 & 4
    Gluten sensitivity testing

Inflammatory diseases as root cause of ailments
Inflammation is the bodies flare gun, in order to provide the immune system with the exact location for a necessary intervention.

So, an inflammation is a normal reaction to an abnormal situation.

In time, if the body continuously fires, but troops never show up because they are continuously operating elsewhere, this flare gun can ignite an uncontrollable fire.

More and more experts view chronic ailments as inflammatory diseases. Examples are hashimoto, morbus basedow, diabetes, celiac disease, rheumatoid arthritis, multiple sclerosis, hypothyroidism, lupus as well as immune reactions as a precursor of autoimmune-diseases such as allergies, pseudo-allergies, asthma, depression or acne.

As someone afflicted by chronic disease, this means that this faucet is most definitely turned up too high.

The solution:
How do you turn off the faucet?

Physiotherapy and massages
Manual therapy methods, such as physiotherapy or massages help with accidents and injuries Definitely take your time to work on the recovery of your movement system. Often this faucet is turned on unnecessarily, and with time and discipline it can be shut off again.

Is another form of therapy I would highly recommend

Also a manual and sophisticated technique for the connective tissue, with the aim to ease tension. Rolfing leads to a better posture and increased mobility. I personally am a big fan of this manipulation of the facia network. (formative connective tissue) and it is my first choice for coping with pain.

Herbs and medication
In case a parasite or a mean bacteria have struck, there are protocols on how to get rid of the unwanted guest.

Depending on what is found, either medication or natural treatments are suited best. Since the dosage needs to be customized to your situation, you will have to contact me for a specific dosage protocol.

Diet and eating
What you eat can be an efficient intervention against the faucet 'accident, pain or inflammation'. As first step in such situations, I would suggest applying my 1-day eating plan for 30 consecutive days.

In order to speed up the recovery, or in case you are suffering from an autoimmune disease, the second step you will have to try is the so-called paleo autoimmune protocol. The paleo autoimmune protocol works by eliminating a lot of pro-inflammatory foods:
Inform yourself about the details of this protocol by Sarah Ballantyne.

1.4 Faucet 'environmental impact'

Possible causes: Toxins, mildew, electromagnetic radiation, heavy metals, pesticides, artificial light, etc.

Artificial life in the zoo that we humans have created for ourselves, are full of stepping stones. About 100 times a day we look at a “smart”-phone display, and due to the high blue light levels, we lead our bodies to believe, that we are looking at 100 sunrises. Pesticides and plastic articles contain endocrine disrupting chemicals, which interfere with our metabolism. Nanotechnology works in particle size, which can overcome our bodies protective barriers.

The list of possible contributors of indisposition or discomfort seems endless.

As a defence, I personally only use the Wi-Fi-Router in the evenings, in order to feed my AppleTV with content, otherwise a good old Ethernet cable connects my Computer and printer to the internet. My iPhone remains in airplane mode as much as possible. Throughout the night I completely shut down the electric circuit in the bedroom and living room via the breaker box, thus providing both myself and all electrical devices a noticeably more relaxing night’s rest.

The solution:
How do you turn off the faucet?

It’s quite unfair. We seem to have little influence over this water faucet. And yet one can delve deeply into each one of these subcategories, barely able to find your way back to the surface.

My tip:
Change what you can with the least amount of effort. Hereinafter you will find a list of my suggestions. Then temporarily turn your attention back to the other 3 faucets, which are easier to control. Often one can turn the water flow of these other pipes down so far, that the bathtub is able to handle this 4th faucet.

1. Electronic devices

  • Unplug all 2-pin plug devices immediately after using them!
  • Turn off 3-pin plug devices entirely, and do not leave them on standby.
  • IMPORTANT: don’t setup any electrical devices in the bedroom.

2. Mobile phones

  • While on the phone, use the speaker option or an earpiece (NEVER hold to your ear)
  • Keep your phone conversations short, or write a text message
  • Go grab your corded telephone from the storage and start using it again

3. For a deep, healthy sleep

  • Starting at 8:00 p.m. avoid all artificial light sources

In the evenings I consistently wear a pair of blue light blocking glasses, even when watching TV. Although it makes me look ridiculous (as my wife keeps assuring me),  it is a miracle weapon against the suppression of the natural sleep hormone melatonin.

 Whoever isn’t too keen on rocking the orange sunglasses at night, at least has an alternative in a free software when working on the computer. After sundown, f.lux gradually reduces the blue light from your screen.

  • Ban electric smog from your bedroom

The oftentimes quite strong, artificially created electromagnetic fields can interfere with our sleep. In the future we will learn a lot about our careless use of Wi-Fi, bluetooth, cordless phones, smartphones, electrical devices, power circuits, cell phone towers, etc. 

Just in case you are interested in the topic, there is one book I highly recommend with the title 'Going Somewhere' by Dr. Andrew Marino.

Per the guidelines of the Institute For Building Biology And Ecology, the following measured values pertain to the assessment of electric smog related insomnia:

Electronic smog





Electric fields on the body,
in Milivolt mV
Cables, lamps, devices attached to an outlet, etc.





Magnetic fields,
in Nanotesla nT
Lamps & devices in use, chargers, power lines,
appliances in use, etc.





or in Miligauss, mG





Radio frequencies
in Microwatt /m2, (uW/m2)
Cell phone towers, smart phones,
wireless devices, cordless telephones, etc.





I generally use two devices to measure these three sources of electronic smog.

Cornet ED78S
Measures the exposure to magnetic fields and radio frequencies.

Available on Amazon.com

Safe Living Body Voltage Kit
to measure the electric voltage on the body in the living room, bed room and office space.

Available from Safe Living Technologies Inc. in Canada.

You can find a lot of free information and videos all around the topic of electronic smog on the website Create Healthy Homes by leading expert Oram Miller from Los Angeles.

Joint forces:
Rene von Gunten, NTP, CPT, Nutritional Therapy Practitioner
Oram Miller, BBEC, EMRS, Certified Building Biology Environmental Consultant and Electromagnetic Radiation Specialist

4. Avoid toxic cleaning agents

  • Use biodegradable cleaning agents and dish soap

Here is a great article about natural cleaning with things you already have at home.

5. Natural body care

  • Use fluoride-free toothpaste (available at Whole Foods, Trader Joe's, Amazon, etc.)
  • Choose natural cosmetics

Particularly women seem to have that special gene for care products. As opposed to the typical man, for which one shampoo is enough, which also works as a shower gel and chrome steel cleansing product.

Every time I read the ingredients of body-, face-, hand-, foot-and hair products, my hair stands on end. It is rather horrifying: aluminium, formaldehyde, propylene glycol, PEGs, paraben, nitrosamine, oxybenzone, SLS, fragrances and mineral oil.

In order to avoid this toxic cocktail in the bathroom, choose cosmetics that exclusively consist of natural ingredients and reduce your number of products to a bare minimum. I know, letting go of favorite products is hard, however the long-term gain for your health is enormous.

Possible alternatives: 
Araza natural beauty
Primal Life Organics
Inika natural makeup
100% Pure
Juice Beauty
Weleda Natural Carea
Griffin Remedy
Aubrey Organics

Which natural beauty line do you prefer?
Send me your recommendation, and I will gladly share here.

Step 2

The second step consists of using the measuring cups as smart as possible.

2. Smartly using the three 'measuring cups'

Depending on how the measuring cups are used, you can actively help your body defuse this wet bathtub-situation – or make it worse. In other words, a measuring cup can...

  • ...add stress by adding 'water' in the bathtub,
  • ...or remove stress be scooping out 'water' of the bathtub.

2.1 Measuring cup 'exercise'

None or too much exercise can have a negative impact, which will only add to your bathtubs burden. The right amount of exercise on the other hand can enhance both your physical as well as your psychological wellbeing.

How much exercise is healthy?

Your starting situation is crucial. If you primarily spend your day in a sedentary position, small changes can offer huge improvements:

  • Take the stairs and avoid the elevator
  • Stand up while on the phone
  • Park your car a bit further away, and enjoy the additional walk (while shopping, or at work, etc.)
  • Go for a walk during lunch or on the weekends. 5 minutes are most definitely Okay during the first week. Then increase the time by 2 minutes each week.
  • ​If you have started to enjoy exercising, it is possible to gain additional motivation by using a pedometer. (Nowadays many smartphones already have this function built-in.)
  • Get up and work at a standing desk. Standing is natural and the benefits are: increased calorie consumption, increased mental focus and better blood flow.

For several years now, I myself have been working from a home-made standing desk. Because at first I wanted to avoid investing in a professional standing desk, I simply pushed a piece of furniture under my desk, and raised the computer screen with the Star Wars Trilogy DVD box. This is how I work until this day.

A certain advantage stands out for me:

Standing often leads to walking.
That simply means – if I get thirsty while working, I will not hesitate to go to a drinking water container. Or, if I have to go use the bathroom, I will do so immediately.

While sitting, I quite often delayed taking care of these important details for way too long. It was much harder to detach myself from my task and get up.

The most important thing to do when starting out with exercise, is to not pressure yourself and focus on realistic goals. It is much better to make small changes over time. An not what I usually observe: From nothing to 6 times in the gym per week, until an injury puts a stop to that, leading again to an avoidance of being more active for the next 5 years.

Suggestions for ambitious athletes

Many athletes will make the mistake that their diet will collide with their preferred training. Which means, their diet will push the body in one direction, their training in a completely opposite one.

Here's an example: In order to lose weight, a person usually starts to eat less (= hormone signal 'tissue breakdown') and at the same time she or he will do the classic 3 sets of 8 to 12 repetitions in the weight room (= hormone signal 'tissue growth').

Because food and training send the body entirely opposite signals, what usually happens in these situations is –  nothing!
Weight will not drop, nor will the body shape become firmer. It is important, that you correct this pointless combination!

Define your current goal and then choose your diet and the APPROPRIATE training format accordingly:

Goal: weight loss

  • A caloric deficit

should be combined with one of the following...

  • Endurance training leads to improved cardiovascular performance
    (increased bloodflow and improved oxygen supply).
    Very important: go slow! Only long and easy workouts will have a catabolic (tissue breakdown) effect.
  • Maximal strength training, leads to an improved muscle efficiency
    (Muscle fiber activation and increase in the amount of myofibrillars).
    Important: Up to a maximum of 5 repetitions, slowly executed. 3 - 5 sets with a long break in-between sets, of at least 3 minutes (complete recovery).

Goal: muscle toning

  • A caloric balance

should be combined with...

  • Muscle building or also called hypertrophy-training, at normal protein consumption and balanced daily calories leads to a toned physique.
    Important: 8 to 12 repetitions, variable tempo, 3 - 5 sets, with a 2 minute break in-between sets (complete recovery).

Goal: muscle growth or general performance enhancement

  • A caloric surplus

should be combined with one of the following...

  • Muscle growth, or also called hypertrophy-training, with additional protein consumption of at least 1.8g/kg of body weight, or 1g/kg if you follow a ketogenic diet, plus an excess in your daily calories, will lead to more muscles.
    Important: 8 to 12 repetitions, variable tempo, 3 - 5 sets with a 2 minute break in-between sets (complete recovery).
  • High intensity endurance training can lead to a performance increase. Crucial: only with an excess in daily calories and appropriate protein consumption of approx. 1.4g/kg of bodyweight, or 1g/kg if you eat kenotic.
    Important: If the necessary calories are missing, one can end up in the so-called “No-Man’s-Land” quicker than anticipated, which means, one will not get faster and your health will pay for this futility.

Miracle remedy as an addition to all of the above mentioned goals:

  • HIIT (High Intensity Interval Training), leads to an increased oxygen supply and oxygen use via an increase in mitochondria density.
    Important: 6 to 12 short, full out sprints of approximately 10 to a maximum of 30 seconds. At minimum rest time of 3 minutes in between sprints (complete recovery).

    This will work with running, on a mountain bike or a road bike, or while lifting weights in the weight room. HIIT will support you for all of your goals: with fat loss, muscle growth, toning of muscle tissue and performance increase. It is virtually the secret recipe for a fast success.

2.2 Measuring cup 'sleep'

Big take-away point: No results without sleep!

No matter how healthy you eat, without enough sleep, you will most likely not see an improvement in vitality, health or weight. Whenever clients complain about plateauing, the issue is almost always sleep.

The most important bodily regenerations happen while “asleep.”

Ideally its lights out at around 10:00 p.m., 11:00 p.m. at the latest. Your mother was right, when she told you as a child: "Every hour before midnight counts twice as much ".

Why does sleep aid in weight loss?
Weight loss and too little sleep are two things, which do not go together at all. Someone that doesn’t get enough sleep or whose sleep quality suffers, will also find it harder to lose weight. The stress hormone cortisol experiences an increased distribution, and as a result the blood sugar level rises. All things, which are counterproductive for weight loss.

Sleep Cycle ($0.99) is available for iPhones and Android devices, and measures the light- and deep sleep phases.

One positions the phone on the mattress next to the pillow, with the display facing downward. This App will then measure your sleep movements.

In order to allow the phone to monitor, it will have to be on the charger the entire time. It is imperative, that you use a grounded USB charger.
Otherwise you will quite literally be charged up!

  • Morning Readiness Measurement with your iPhone or Android Smartphone

For this you require the free App Elite HRV and the Polar H7 heart rate monitor.

Measurements are taken first thing in the morning after waking up. You will have your results within 2.5 minutes.

In general you will want your pointers to point to the right. Then the parasympathetic nervous system is active and your body in the rest or repair mode. Just the way it should be after a night of rest.

The lower the number, the stronger it is at its repairs. Every once in a while that can very well be necessary and is completely alright. However, ideally the value will generally be around 9 to seven on the parasympathetic side.

A value of 10 indicates, that the nervous system is nicely balanced, and there is nothing keeping you from fully living your day.

If the pointer is pointing left, this indicates stress. Something is keeping the nervous system busy and the nighttime rest was interrupted. A value between 9 and 7 on the sympathetic side is then no reason to worry, if it does not show up chronically.

A value of 6 or lower indicates a distinctly stressed body. On such days it is best to just postpone intense exercise training or professional records.

If you regularly have values on the sympathetic side, this is a clear indication, that you are not giving yourself enough sleep, your sleep quality is bad, or one of your four faucets is yielding too much water.

The solution:
Better sleep - yes, but how?

  • Don’t go to bed on an full stomach, but neither on an empty one

An abundant dinner shortly before bedtime can keep you awake just as well as a nagging hunger. How much exactly you should eat, depends on your personal situation. You will have to try out, what works best for you.

  • Reduce artificial light in the evening

Light is an important factor to be considered when it comes to the production of the sleep hormone melatonin. Melatonin is essential for a recuperative sleep and nowadays its production is ever increasingly inhibited. That is due to the artificial lighting we humans have created for ourselves, without considering the consequences.

Darkness signals to our bodies that night-time is approaching, and it prepares for sleep. Now, if we turn the lights on all over the house, this signal is impaired, and our body will hardly produce any of the necessary melatonin. Particularly bad are lights with high amounts of blue light, such as LED-screens.

In order to keep this artificial light to a bare minimum, there are a few tricks you can keep:

First of all, one should dim the living room lights and use bulbs with a warm light with a low blue light content.

In order to reduce the impact of LED-screens, such as computer screens, there is a practical program called f.lux. As soon as the sun sets, this program will reduce the amount of blue light in the screen.

In order to keep the action of light to a minimum while sleeping, I would suggest wearing a sleep mask.

Wear a pair of blue light blocking glasses after sunset. I will then consistently wear these glasses, regardless of whether I am watching TV, working on my computer, or going shopping (which here in the US is possible 24 hours a day), etc.

  • Routine is everything

Even if you made it to bed a bit later: Get up at the same time anyway. The time you get up will have a great impact on your ability to fall asleep.

Even if sleep is importantly: better to have less sleep one night, but stay in your rhythm!

2.3 Measuring cup 'light and nature'

There is a successful book, titled “It starts with food.” I agree with Jack Kruse, who claims, that "everything starts with the light".

Within the highly complex system of our body, the perfect balance of biological processes is of vital importance. Otherwise there is chaos. Then the inside of our bodies will resemble a kindergarten without a teacher.

The responsible time base is the suprachiasmatic nucleus (SCN) of the brain. The SCN uses light and darkness as a signal to correctly orchestrate life.

However, the circadian rhythm is not only controlled by light and darkness. There are magnetic cells in our SCN, which respond to the earth’s resonant frequency and its ionosphere. The electrical charge between earth and the ionosphere is referred to as the Schuhman resonance frequency. Not only does life pay attention to light and darkness, but also to frequency of the magnetical and electrical fields of this planet. The fact that we ground ourselves with the Schumann resonance, also plays a vital role for our circadian rhythm.

Maintaining the circadian rhythm is essential for optimal vitality!

The solution:
How do you correctly use the measuring cup 'light and nature'?

In the morning:

  • Walk out onto the balcony and look towards the rising sun (naturally you will not look directly at the sun), in addition to this, drink a glass of water with a bit of fresh lemon juice. 2 to 3 minutes can be sufficient to send a signal to the body, that the day has started. Do not wear sunglasses for this.
  • In the event, that this is not a possibility, take a short, cold shower in order to signal to your body that the day has started.

During the day:

  • Spend as much time as possible outside. The absolute minimum you should spend outside is 15 minutes between 8 and 11 a.m.
  • Spend time in water as much and as often as possible. Whether in a lake, fountain or the ocean doesn't matter. Water charges you with natural energy and reduces tension via its natural grounding power. Showering is a possible alternative.
  • Walk barefoot as often as possible, ideally on moist grass.
  • Wear shoes with a thin sole, ideally made of genuine leather. These will block out the Schuhmann resonance the least.

In the evening:

  • Avoid artificial light.
  • If you are not yet ready to entirely forsake the conveniences of our modern, electric life, use a pair of blue light-blocking glasses.
  • Eat with the last few rays of sunlight, however at the very latest around 8:00 p.m.

Cold thermogenesis – THE health maker on steroids

Nowadays the practice of utilizing the cold as an intervention is hardly done anymore. However, Jack Kruse, an American brain surgeon, and the Dutchman Wim Hof, the 18x record holder for enduring extremely cold temperatures, impressively displayed the incredible health benefits of exposure to the cold:

  • Increased fat burning
  • Less inflammation
  • Improved immune system
  • Improved deep sleep quality
  • Improved hormone levels
  • Improved sexual stamina and fertility
  • Reduced blood glucose
  • Less cravings
  • Improved adrenalin synthesis
  • Improved thyroid function
  • Increased pain tolerance
  • Increased life expectancy

Documentary - The ICEMAN

Extreme shivering, not suited for wimps.

More information regarding cold thermogenesis
- Website Wim Hof
- Easy Start Guide by Jack Kruse

Step 3

In step 3 you will rebuild the 3 key systems

3. Regeneration of the miracle sponges

The 3 miracle sponges ensure a maximum adaptability and vitality. They contain the key for resilience and healing. In the long run, a mess in the bathroom can cause the three key systems to burn out.

Suffering from discomforts or illnesses is most likely caused by the failure of one, or more, of these three systems.

Rebuilding these three key body systems is imperative, in order to neutralize the negative impact of a full bathtub, to retain health as well as performance, and continue to enjoy life with as few limitations as possible.

Following are possible strategies to test and renew each individual miracle sponge:

3.1 Miracle sponge 'hormones'

Chronic emotional, dietary or inflammation induced stress can cause the bathtub to overflow. As a result of the mess, the endocrine system will burn out attempting to clean the mess. Especially affected are the adrenal glands, the thyroid and the brain.

I recommend the following test to determine the hormonal miracle sponge’s condition:

1. Self-evaluate your adrenal fatigue:

2. Or, order the following lab tests:

Adrenal Stress Profile 

This test will examine 4 cortisol levels within 24 hrs, as well as the average DHEA-S level.

Adrenal Stress Profile plus V

This test provides information about:

  • 4 cortisol levels within 24 hrs.
  • Average DHEA-S
  • Estradiol
  • Estriol
  • Testosterone (morning)
  • Melatonin (evening)
  • Progesterone (evening)

Women's Hormone Profile 

A record of the production of the female hormones estrogen and progesterone during an entire menstrual cycle.

The solution:
How do you rebuild your hormonal system?

Turning off the open faucets via the necessary lifestyle adjustments, as well as a smart use of the three measuring cups are a pivotal component of the rebuilding-package for the hormonal system.

  • Efficient stress management to contain the faucet 'stress'
  • Adjustment of the faucet 'poor diet' with the main focus on a stable blood glucose
  • Efficient use of the measuring cup 'exercise and sports'
  • Sleep management to optimize use of the measuring cup 'sleep'
  • Spend time out in nature, breathe fresh air and enjoy the sun, according to the recommendations for the measuring cup 'light and nature'

3.2 Miracle sponge 'digestive & immune system'

This sponge determines friend or foe. The first 6 meters of the small intestines contain about 70% of the entire immune system. Here is where an important contact to the outside world happens via ingestion.

The flood of hormones produced by the miracle sponge 'hormones' in order to quickly clean a mess will in turn weaken the immune defence within the digestive tract. This can lead to food intolerance, reduced nutrient uptake and an excessive accumulation of intestinal bacterial and fungal infections. Even if you are healthy!

Take the candida-fungus-quiz:

Recommended lab test:

This lab test will help identify intestinal pathogens, and discover possible, hidden causes for inflammation induced stress.

The stool analysis will determine the presence of

  • Ovocytes or parasites such as protozoa, flatworms, roundworms as well as cryptosporidium parvum, entamoeba histolytica and giardia lamblia-antigenes
  • Bacteria, fungi, (including yeast) and occult blood
  • Clostridium difficile, colitis toxin A and B

Gastro-intestinal pathogenic test #BH401H

The solution:
How do you repair the digestive and immune system?

A functioning digestion is the key to an optimal nutrient intake. The most promising measures for a repair, is avoiding pro-inflammatory foods while at the same time “erasing” possible “intestinal vermin” and possible candida infections via natural substances or medication.

Regarding natural substances: Since the dosage has to be adjusted to your situation, you will have to contact me for a specific protocol.

Dietary change as the most effective intervention:

As a first step, I would suggest applying my Swiss Solution 1-Day Eating Plan for 30 consecutive days.

The guide is available in print, as well as a free eBook for those that prefer the digital experience.

Printed coffee table style book (softcover) for $16.95

In order to further increase recovery, you want to try the so-called Paleo-Autoimmune-Protocol. It helps with rebuilding a strong digestive and immune system by avoiding most pro-inflammatory foods.  
Inform yourself regarding the details of this protocol created by Sarah Ballantyne.  

3.3 Miracle sponge 'detoxification'

The accumulation of toxins, which originate from the digestive tract, in combination with the impact of environmental toxins, will be the final straw to finally upsetting the last miracle sponge. Eventually the detoxification pathways via the liver, kidneys, skin and hair are overwhelmed and will collapse.

Current studies have revealed, that between 400 and 600 neurotoxins can be measured within the body of the average American.

Recommended lab test:

  • Urinary Indican
  • Urinary Lipid Peroxides
  • Urinary Bile Acids (UBAS)

Urinay Indican
reveals issues with protein digestion. A high value indicates that protein cannot be digested properly, and harmful or bad bacteria are benefitting from this. As a result, the ratio of good to bad bacteria will tip to the negative.

Lipid Peroxide
reveals, how much oxidative stress (rot) our body is suffering from.

Bile Acids
reveals liver dysfunction and demands measures to support the liver. Natural substances as well as a temporary vegetarian diet can help overcome an unbalanced liver.

Hier helfen natürliche Wirkstoffe und möglicherweise eine temporäre vegetarische Ernährung.

Metabolic Assessment #BH101

Blood levels:

When larger amounts of SGPT are found in the blood, this means, that the hepatocytes have been damaged in some form.
While the SGPT is already elevated with light liver imbalances, SGOT will only appear in more severe cases.

  • I consider SGPT (ALT) elevated at above 33.
  • I consider SGOT (AST) elevated at above 35.

Strengthening the detox systems

First of all, the miracle sponge 'digestive system' will have to be tested and healed as mentioned above in order to eliminate toxins produced inside the body.

  • During this phase, environmental toxins will have to be avoided as much as possible
  • Fine tuning the diet with an emphasis on organic foods, as well as observing the correct ratio between carbohydrates, proteins and fats.
    This ratio should roughly be
    - 25% carbohydrates, 15% protein, 60% fats (standard diet)
    - 15% carbohydrates, 11% protein, 74% fats (low-carb diet)
    - 8% carbohydrates, 15% protein, 80% fats (ketogenic diet)
  • Reducing the toxic load
  • Natural medicinal herbs to support the liver.
    You will find my recommended supplements in chapter three "The Super Nutrients".
Step 4

Step 4: Choosing smart supplements

4. Smart supplements

Only once you have reached step 4, and the bathtub is no longer overflowing,  I will add dietary supplements. When the faucets are used in a normal fashion, the measuring cups are being utilized properly and the miracle sponges have cleared the flooding,   smart supplements will bring your bathroom to a shine!

I’m not a big fan of shooting from the hip, i.e. recommending supplements based on assumptions. I prefer using a sniper gun with added tactical scope.

This is exactly what you will get with the following lab test:

The test will reveal the most urgent nutrient deficiencies and helps in choosing the most useful dietary supplements.

The solution will then either lie in increased consumption of suitable real foods, or in the possible alternative form of pills and capsules.

I leave this choice up to the client.

Organix Comprehensive Urinary Profile

In case you have recently invested in a new surfboard or a shiny new road bike, and you will first have to finance the new living room couch your wife has been dreaming of, before a lab test is even a possibility, you will find my top 10 basic dietary supplements below:

4.1 My supplement hitlist: The top 3 front runners

The foundation for all:

  • Omega-3 fatty acid DHA

Best food sources:

Oysters, salmon, sardines, anchovies and cold-water fish in general.
As often as possible, at least 4 times per week.

As a supplement:

Cod liver oil, fish oil.
1 to 4 teaspoons/capsules per day.
Or more as per your doctos or therapist.

  • Iodine

Best food sources:

Dried sea vegetables.
Spread over vegetables or salads daily.

As a supplement:

Kelp capsules, iodine mineral formula.
Every third day, amount as specified by the manufacturer.
In case of hyperthyroidism, refrain from using iodine supplements.

  • Magnesium

Best food sources:

Spinach, chard, red beet leaves.
However, I always recommend taking a magnesium supplement as well.

As a supplement:

Magnesium capsules. 800 to 1200mg per day.
Or more as per your doctors or therapists instruction.
Important: drink enough water!

Magnesium is not to be taken with vitamin D, as they will fight each other for absorption.

The best forms of magnesium:

Magnesium Citrate

Magnesium Taurate

Magnesium Malate

Magnesium Glycinate

Magnesium Chloride

Magnesium Carbonate

Magnesium Threonate

Die worst types of magnesium:

Magnesium Oxide

Magnesium Sulfate

Magnesium Glutamate and Aspartate

4.2 Ranks 4 to 8

In addition to the superstars mentioned above, I recommend the following supplements,
- if you are suffering from a persistent or chronic ailment,
- if you are making fundamental changes to your diet (take them up to 6 month).

  • Zinc

Best food sources:

Oyster, crustaceans in general, calf’s liver, beef, lamb, pumpkin seeds.

As a supplement:

Zinc capsules or tablets. 25 mg basic Zinc per day.
Or more as per your doctor's or therapist's instruction.

The best forms of zinc:
Zinc gluconate, zinc acetate, zinc citrate, zinc picolinate and zinc orotate.
Switch between forms regularly.

Avoid the following types of zinc:
Zink oxide and zinc sulfate

  • Vitamin D3

Best food sources:

Sunlight, salmon, sardines, tuna.

As a supplement:

Vitamin D3 drops Bio-D-Mulsion Forte from Biotics Research. In the form of cholecalciferol (Vitamin D3).

General dosage recommendation: 2000 iU.
Or more as per your doctor's or therapist's instruction.

Do not take with magnesium. (Wait 2 hours.)

Avoid the ergocalciferol-type (Vitamin D2).

Dosage due to a blood test
The vitamin D blood levels can also be measured via a 25-hydroxy-test. Ideally the value will be above 35 ng/mL (88 mmol/L) with a target area of 50 to 70 ng/mL. When it comes to autoimmune diseases, the recommended dosage per Dr. Terry Wahls even lies between 70 and 100 ng/mL.

If your vitamin D levels are too low, you can even determine your daily dosage via this formula:
100 iU will elevate the blood levels by 1 ng/ml within 2-3 months.

For example: should you need to raise your levels by 30 ng/ml, according to this rule of thumb, your daily dosage would be 3000 iU for 2-3 months.

  • Vitamin K

Best food sources:

Vitamin K1 (activates blood clotting):
Kale, spinach, mustard plant, chard leaves, kohlrabi leaves, parsley, broccoli, brussel sprouts.

Vitamin K2, necessary in order to deliver calcium at the correct location (bones) and prevent accumulation in the wrong places (blood, kidneys):
Natto, sauerkraut, all preserved vegetables, egg yolk, butter, poultry liver, ground meat and offal like liver and heart. 

As a supplement:

Vitamin K2 capsules Super K from LifeExtension,
Dosage: 2 to 5 mg (2000 to 5000 mcg).

• Sub fraction MK-4 (Menaquinone-4), important to transport calcium to the bones. In nature it is found in animal products. As a capsule and in synthetic form it is obtained via the tobacco plant.

• Sub fraction MK-7 (Menaquinone-7), to fight inflammation. Its synthetic form is produced via a bacteriologic fermentation of Natto.

  • PQQ (Pyrrolochinolinchinon)

Best food sources:

Parsley, green peppers, spinach, papaya, carrots and cabbage.

As a supplement:

PQQ-capsules. Dosage: 20 mg per day.

PQQ is an important redox-cofactor for energy production in mitochondria, and is classified as a new vitamin B. Especially helpful when transitioning over from primarily burning sugars to burning fats.

  • CoQ10

Best food sources:

Offal such as liver and heart as well as beef, sardines and mackerels.

As a supplement:

CoQ10-capsules or tablets. Dosage: 30 mg per day.
Or more as per your doctor's or therapist's instructions.

Important: Buy the reduced form 'ubiquinol'. Avoid the cheaper ubiquinone type.

Coenzyme Q-10 helps create energy and neutralize harmful free radicals.

4.3 Ranks 9 and 10 (optional)

Helpful in case of previous bad diet (for example, too many carbohydrates, alcohol abuse, a history of calorie restriction, etc.).

  • Multivitamin

As a supplement:

Capsules. Dosage as per the manufacturer’s instructions.

It is important to pay attention to the highest quality. Avoid the cheap stuff that can be found in regular supermarkets.

My preferred multivitamin supplements are:
Activator from Nutri-Spec
Twice Daily Essential Packs from Designs for Health

  • Vitamin B Complex

As a supplement:

Capsules. Dosage as per the manufacturer’s instructions..

I prefer Complex-B Plus from Pure Encapsulations.

And in case you are on a low-carb diet:

  • Potassium

Best food sources:

Red beet leaves, chard, spinach, avocado

As a supplement:

In the form of potassium citrate.
The estimated minimum daily amount of potassium is about 2,000 mg for healthy adults. However, people on a ketogenic diet have special needs, which are about 1,000 mg higher.

Eat potassium-rich foods and supplement with tablets if necessary. Typical signs that your potassium blood levels are low are: fatigue, headaches, lack of concentration, and a jet-lag type of exhaustion.

Bioidentical hormone supplements

Supplements which absolutely require a lab test beforehand.

  • Melatonin

As a supplement:

Tablets. Dosage as per lab test
.Sleep hormone.

For short-term use when suffering from jet-lag:
Start with 2-3 mg 30 to 60 minutes before going to bed, according to Dr. Jack Kruse, the maximum dosage is 20 mg.
Then reduce the amount each day, and stop as soon as you have overcome the worst part of jet lag.

  • Pregnenolone

As a supplement:

Drops. Dosage as per lab test.
Steroid hormone.
The precursor of progesterone, aldosterone and cortisol.

  • DHEA

As a supplement:

Drops. Dosage as per lab test.
Dehydroepiandrosterone is a steroid hormone,
and the precursor of the female and male sex hormones such as testosterone.

  • Progesterone

As a supplement:

Drops. Dosage as per lab test.
A steroid hormone, which stimulates the uterus to prepare for a possible pregnancy. Together with Estrogen important for the menstrual cycle.

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