{ "version": "https:\/\/jsonfeed.org\/version\/1.1", "title": "Artöm Mazurchak: posts tagged habits", "_rss_description": "Product notes by Artem Mazurchak: JTBD interviews, customer segmentation, strategy sessions and AI. Founder of Biz-cen.ru and Lashoestring.com, writing from Berlin.", "_rss_language": "en", "_itunes_email": "", "_itunes_categories_xml": "", "_itunes_image": "", "_itunes_explicit": "", "home_page_url": "https:\/\/www.mazurchak.com\/?go=tags\/habits\/", "feed_url": "https:\/\/www.mazurchak.com\/?go=tags%2Fhabits%2Fjson%2F", "icon": "https:\/\/www.mazurchak.com\/pictures\/userpic\/userpic@2x.jpg?1700581632", "authors": [ { "name": "Artöm Mazurchak", "url": "https:\/\/www.mazurchak.com\/", "avatar": "https:\/\/www.mazurchak.com\/pictures\/userpic\/userpic@2x.jpg?1700581632" } ], "items": [ { "id": "104", "url": "https:\/\/www.mazurchak.com\/?go=all\/longevity-principles-you-can-apply-right-now\/", "title": "Medicine 3.0 on myself: what stayed on my wrist and what came off after a month", "content_html": "

In February 2022 I wrote a post about how smart trackers hand out advice and take no responsibility for it<\/a>. I finished it with a promise: “I have a rough guess where the solution may lie. I will later share my thoughts on this theme.” More than three years have gone by, so it is time to pay that debt. In 2025 I started digging much harder into the principles you can build your own longevity on.<\/p>\n

The answer came together as a chain: a WHOOP on my wrist, a nutritionist, 800 euros of blood work, 13 different supplements and two glucose sensors on my arm. Below — what it cost, what it showed, and why this is worth understanding now.<\/p>\n

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The WHOOP on my wrist: the band itself has no screen and not a single number on it. Everything it measures shows up in the phone app.<\/div>\n<\/div>\n

Medicine Has Changed the Question It Answers Three Times<\/h2>\n

The first medicine was empirical: chamomile calms you down, so we drink chamomile. The second one treats disease: a symptom → a pill. That is the medicine we grew up with. The third one is prevention: how to live so that you do not fall ill. Its clearest example is the culture of sport.<\/p>\n

Every time, it came down to culture and norms, and norms change slowly — over generations. That is why the main job of the bands and the rings is teaching: you gradually work out what to watch, what can be measured at all, and how to stretch out the active years while shortening the frail stretch at the end. Do not expect secret knowledge or surprise diagnoses from them.<\/p>\n

Why WHOOP Will Never Tell You to See a Cardiologist<\/h2>\n

Neither a band nor a ring counts as a medical device. That is why you never hear “you have this, do that about it”. One person follows the advice, dies, and the court cases kill the company. But the data is still there — the company can see it and cannot say it out loud.<\/p>\n

Each of them invents its own way around that — how to give advice and still not take responsibility for it. In the 2022 post I went through three of those ways. What interests me more now is a different question: which of them builds a new habit into you fastest.<\/p>\n

WHOOP positions itself as a longevity device. Inside there is a metric called Health Span<\/a>: it compares your physical age with the age on your passport and recalculates every week. The concept behind it is real, but the number is the company’s own — how exactly it is calculated they do not disclose, so you cannot check it. On me the mechanics worked: I started doing strength training now and then, because otherwise WHOOP does not award the points. Which I am paying for.<\/p>\n

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The WHOOP home screen: 10,679 steps against yesterday’s 9,503, a sleep debt of 1:11, sleep quality 87% against 77%.<\/div>\n<\/div>\n

Rings solve the same contradiction differently. They mostly talk about sleep scores, while strength work and cycling come out worse — with a ring on it is uncomfortable to hold the handlebar. Some people’s fingers also swell overnight; rings do not suit everyone. My wife wears an Ultrahuman ring and likes it. I wear the WHOOP: it measures heart activity more often and is already testing blood pressure, though that feature is still experimental.<\/p>\n

So it is not about the sensors — they are roughly the same everywhere. It is about the mechanics a company invented around them, and which of those mechanics fits you personally. Every device invents an indicator of its own — a score, an index, a “physical age”. That is the channel the advice travels down: there is something that looks like a recommendation, and if the new lifestyle backfires, there is nobody to hold to account.<\/p>\n

A Nutritionist for 250 Euros and 800 Euros of Blood Work<\/h2>\n

Now comes the part you can put on yourself today.<\/p>\n

A nutritionist finds out who in your family was ill with what and what bothers you, looks through your old test results and hands you a list of new ones — a long one. In Cyprus that list cost 800 euros. In Armenia the same panel cost me four times less.<\/p>\n

My wife and I both turned up something we had no idea about — low lithium, for example. Day to day it seems to change nothing; over the long run it will. Off the back of that I built a protocol that brought my lithium up.<\/p>\n

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Seven pill boxes — a week ahead. Inside are 13 different supplements, picked from the test results. Three months later the tests are repeated to see which markers moved.<\/div>\n<\/div>\n

The scheme from there is this: you take the supplements, retest three months later and look at what shifted. In parallel, once the direction is clear, you can go to the doctors of classical medicine. And if some prescription looks unnecessary or harmful to you, take it to a doctor before you drop it.<\/p>\n

Out of that work she put together a navigator file in Notion<\/a> for me — I follow it: which tests, which supplements, what comes after what. A month later there was an hour-and-a-half call: a deeper reading of the results and suggestions on what to change in my habits, mostly in food.<\/p>\n

Before that I was sure every nutritionist was a grifter on the level of business coaches. I met mine through a recommendation, and that is the only reason I made it to the first session. Her name is Alena<\/a>, the work costs 250 euros — I can recommend her.<\/p>\n

A Glucose Sensor: 200 Euros a Month, and the Two I Stopped At<\/h2>\n

Vitamins and supplements are fine, but food is still one of the main factors, and that is where the second layer of work starts. You send the nutritionist photos of what you eat, and in parallel she goes through the basics on fibre, protein and carbohydrates. The basics were useful to me.<\/p>\n

We all react to food differently. Even the order in which the ingredients travel from the plate into your mouth matters. You can check that on yourself with a glucose sensor.<\/p>\n

I bought a Libre 3 on Amazon: two sensors for a month — 200 euros, each one runs for 14 days. The sensor just sticks onto your upper arm. There is no needle in it; what stays under the skin is a thin “tail” like fishing line.<\/p>\n

There are two generations:<\/p>\n