Working Out Without Results

Plus: Ex Martial Arts Fighter & Sports Scientist Eric Blaser's Protocol

Author

New Zapiens
December 11, 2025

Happy Thursday, Zapien — Here’s what we’re diving into this week:

  • Move better, not just more: Smart strength, cardio, and recovery strategies for lifelong fitness without burnout

  • Bio Age Calculator: Measure how your lifestyle impacts aging and get personalized recommendations in under a minute.

  • Community highlights: Juggling demanding work with ambitious physical goals, SIBO testing guidance, and Nespresso microplastics concerns

  • Eric Blaser’s Health Stack: Where martial arts roots meet modern sports science, inspired by Umane’s mission to treat every person like a pro athlete and deliver bespoke, pro-level wellbeing solutions

Forever,
Karol, Martin, Simon & Andy

Presented By

Community Discussion

Move Better, Not Just More: Smart Strength, Cardio, and Recovery for Lifelong Fitness

True fitness is not about training harder but training smarter. Compound lifts, consistent structure, and recovery-focused routines build strength and longevity more effectively than random workouts. Combining strength, cardio, mobility, and mindfulness helps create balance, reduce injury risk, and make training sustainable. This guide outlines key movement patterns, a simple weekly plan, and evidence-based recovery habits to help you move better — for life.

Since I was a kid, movement has meant more to me than just a hobby. Tennis, skiing, and later endurance sports taught me discipline, patience and the joy of personal growth. Over time, I realized that lasting fitness is about much more than isolated workouts. I want to share how I structure my training, and how you as a reader can benefit from it.

Short Hack Long Life

Vitamin D Supplementation in Winter Months

When winter arrives, UVB radiation becomes insufficient for vitamin D synthesis regardless of sun exposure. Low vitamin D impacts immune function, bone health, mood, and muscle performance—yet most people don’t adjust supplementation seasonally.

The fix: Increase vitamin D3 supplementation to 4,000-5,000 IU daily during winter months (October-March in Europe). UVB radiation becomes insufficient for vitamin D synthesis at northern latitudes during these months, leading to widespread deficiency. Research shows adequate winter supplementation supports immune function and reduces respiratory infection risk. Test your 25(OH)D levels in late summer and late winter to confirm optimal dosing.

The Protocol:

💊 Dose: 4,000-5,000 IU vitamin D3 daily
📅 Timing: October through March (northern latitudes)
🍽️ Intake: Take with fat-containing meal for absorption
🩸 Test: Check 25(OH)D levels in late summer and late winter
🎯 Target: Maintain 40-60 ng/mL (100-150 nmol/L) year-round

Bio Age Calculator

Discover Your Real Age Under 60 Seconds

✔ Calculate your biological age — the metric that truly reflects how well you’re aging
✔ Instant, personalized recommendations to improve sleep, fitness, nutrition & recovery
✔ No labs, no costs, no friction — trusted by 10,000+ health enthusiasts

WhatsApp Group Summary

Juggling demanding work with ambitious physical goals

Discussion: A founder training for sub-60 Hyrox while running a company asked for advice after getting sick four times in two months. Despite solid nutrition (whole foods, high protein, lean muscle mass), comprehensive supplements (omega-3s, zinc, magnesium, creatine), and consistent training (2-3x lifting, 4-5x conditioning weekly), repeated illness signals something’s off. He is averaging 6-7 hours of sleep and looking for recovery strategies that actually work for high performers.

The verdict: Claudia emphasized checking HRV, sleep quality, and blood markers (especially CRP for inflammation). Community consensus: 6 hours is minimum sleep, but hard training likely requires 7-8+ hours. Use a sleep tracker to find your actual needs.

Consider this: During demanding work phases, Zone 2 cardio and recovery protocols might serve your performance goals better than high-intensity training that compounds the stress load.

SIBO Testing: Which Breath Test Actually Works?

Discussion: 
A member asked for guidance on SIBO diagnosis and which breath test to choose—lactulose, fructose, or glucose, or a combination. With gut microbiome research still evolving, finding reliable testing methods is challenging. They were considering ordering from sibolab.de. Jill recommends Circle Health’s SIBO test as the most affordable option available in Germany.

The verdict: Lactulose test is the gold standard. Make sure the testing window is long enough and that it measures methane and CO2, not just hydrogen.

Consider this:
SIBO often requires multiple rounds of testing and treatment. If your first test is negative but symptoms persist, consider retesting with a different protocol or consulting a functional medicine practitioner experienced in gut health. The gut microbiome is complex—single tests rarely tell the complete story.

Nespresso Capsules: Hidden Microplastic Exposure?

Discussion: 
A member asked whether anyone has tested Nespresso capsules for microplastics. While the capsules are marketed as aluminum, there’s uncertainty about potential plastic coatings or derivatives that could leach when heated during brewing.

The verdict: Heating plastic releases microplastics—avoid it whenever possible, not just in coffee but throughout your home.

Consider this:
Microplastic exposure goes beyond coffee makers—it’s in food packaging, cleaning products, and personal care items throughout your home. Check our Home Detox Guide for the highest-risk sources and practical swaps.

Community Health Stack

Eric Blaser

Co-Founder & CEO of Umane, he’s a sports scientist and former martial arts athlete with 10+ years in the health and wellness world. His passion: combining ancient wisdom with modern science to elevate health and performance. At Umane, every customer is treated like a pro athlete with truly bespoke care.​​​​​​​​​​​​​​​​

Member Stats

• Level: 1
• Points: 905
• Reviews: 20
• Community Rank: #43

Eric`s Health Routine

Sleep is a non-negotiable. No work or drama 1h before bedtime. Average HR 1h before bedtime is key.

Favorite Recovery Tools:
• Cozy time with my wife
• focus mode on iPhone
• Painting
• Sauna
• Hot Baths

Routine:
• 2x Powerlifting / Weightlifting per week with a focus on Strength Development
• 1x Weightlifting per week with a focus on Speed and Force Development
• 1x Interval Style Training in Heart Rate Zone 5 per week: Current Norwegian Vo2 Protocol
• 2x Muay Thai per week, 1x as an easy aerobic session and once as a threshold session close to IAAT
• 3-4x per week aerobic activity, such as walking meetings for 30-60 min each
• …

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New Zapiens’ products and services are not intended to substitute for professional medical guidance. Our content and media offerings do not aim to diagnose, cure, or address any medical issues.

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