Worksheet · Part A
My Longevity Starting Line
Rate 12 statements across six areas: sleep, light, nutrition and hydration, movement, stress, and relationships. Your lowest score shows you where to begin.
The complete e-book · by Katarina Sagyova
Don’t just live longer. Live longer well.
Decoding the Secret of Longevity is a science-based e-book for busy people who are done with quick fixes. In 18 short chapters, you’ll go from the daily foundations to the blood markers and biohacks worth your attention, with simple steps you can start today.
€39one-time payment · PDF in English
Get the e-book – €39
Instant PDF download · 60 pages · 18 chapters + worksheets
Running on emptyBrain fog3 AM wake-upsWired but tired“I’ve tried everything”
Does this sound familiar?
You’ve been running on empty for months. Headaches come and go. Brain fog follows you into every meeting. You forget small things. You wake up at night, and in the morning you drag yourself out of bed.
Then an ad catches your eye: a vitamin C and NAD infusion that promises to fix it all. You try it, and for a few days it really helps.
Then you’re right back where you started.
That isn’t a lack of willpower. It’s what happens when we treat symptoms instead of causes.
Your energy depends on more than one thing: your sleep, your light, your food, your stress, the people around you. Look at them one at a time and nothing adds up. Look at them together and the picture starts to make sense.
The shift
Lifespan counts your years. Healthspan counts the good ones.
Most of us picture aging as a slow, unavoidable decline. Longevity science asks a different question: how many of your years will you spend with a sharp mind and a full tank of energy?
Your genes are only part of the answer, roughly 20 to 30 percent according to current estimates. The rest is shaped by the signals you send your body every day.
- Lightwhen you see it, and when you don’t
- Sleephow regular, how deep
- Foodwhat you eat, and in what order
- Movementendurance, strength, balance
- Stresshow often you let it come down
- Relationshipswho you share your days with
Longevity isn’t a magic pill. It’s a system of small steps that quietly become your normal.
“I spent years in pharmaceutical quality control, where my job was to separate facts from marketing. This e-book applies that same filter to your everyday life.”— Katarina
What you get
A step-by-step map, in the order your body needs it
Most people start with supplements and gadgets. I start where results actually come from: the foundations. Once those are in place, optimization makes sense. And only then is biohacking worth your time and money.
Part 1 · Chapters 01–08
Building the Foundations
Breathing, light, sleep, hydration, nutrition, movement, stress resilience and relationships: the eight daily basics everything else rests on.
Part 2 · Chapters 09–14
Optimization
Blood markers beyond a routine check-up, chronic inflammation, the lymphatic, hormonal and nervous systems, plus an honest overview of 14 supplements.
Part 3 · Chapters 15–18
Let’s Go One Level Higher
Biohacking for your home, your desk and your kitchen, and a plain-language look at smart rings, glucose monitors, PEMF and HBOT, including their limits.
Part 4 · Closing part
Ethics and Biohacking
How to optimize without obsessing, and why science comes before trends.
Every chapter follows the same rhythm
- The whythe science, explained simply
- 3 practical tipswhat to do, step by step
- From my practicereal moments from my work in Japan, Korea, China and India
Plus three worksheets that turn reading into a plan.
Get the e-book – €39
Instant PDF download · 60 pages · 18 chapters + worksheets
Built on research, not trends
Inside, you’ll find the markers and mechanisms longevity research actually talks about, explained in plain language.
- ApoB
- Lp(a)
- HbA1c
- Fasting insulin
- hs-CRP
- Homocysteine
- HRV
- VO2 max
- Zone 2
- Sirtuins
- Autophagy
- Circadian rhythm
Inside the e-book
What you’ll learn
A few of the things inside, and why they matter.
- The breathing pattern I use when deadlines pile up, and why the exhale matters more than the inhale
- How to breathe at six breaths per minute, and the resilience marker it’s linked to
- A free habit for the first 30 minutes of your day, and why your sunglasses quietly cancel it
- When to eat your last bite of the day if you want your body to spend the night on repair
- The bedroom temperature range that supports deep sleep, and a warm-shower trick that sounds backwards but makes biological sense
- The order to eat what’s already on your plate. No new diet required.
- How a 16:8 eating window works, and who should not try it
- The three types of movement longevity research keeps pointing to, and why most people only do one
- Why short breaks at the right rhythm protect you better than waiting for the weekend
- Which blood markers are worth asking about beyond a routine check-up, and the one you only need to test once in your life
- How to look at a supplement the way a pharmaceutical quality controller does
- The 40-minute broccoli trick that changes what you get from the same vegetable
- Why your first coffee may work better 90 to 120 minutes after you wake up
Look inside
Take a look inside
Clickable table of contents and photos throughout. Read it on your phone, tablet or computer.
Included
Not just reading, but a plan you can start today
Three worksheets at the end of the e-book turn ideas into habits.
Worksheet · Part B
My 7-Day Longevity Tracker
Seven evenings, a few notes each: sleep, meals, daylight, stress and energy. You’ll start to see what gives you energy and what drains it.
Worksheet · Part C
My 30-Day Plan
One habit per week, for four weeks. Add the next one only when the last runs on autopilot.
Repeat Part A after 30 days and compare.
Get the e-book & worksheets – €39
Instant PDF download · 60 pages · 18 chapters + worksheets
- 60pages
- 18chapters
- 3worksheets
- 14supplements reviewed
- 12blood markers explained
“Every method in this e-book, I tested on myself first.”— Katarina
Is this e-book for you?
Yes, if…
- You’re 35+, busy, and your energy isn’t what it used to be
- You sleep but don’t feel rested, or you wake at 3 AM with a racing mind
- You’ve tried quick fixes and now want to understand the causes
- You want science explained clearly, without jargon or hype
- You’d rather start with free daily habits than expensive gadgets
Not quite, if…
- You’re looking for a quick miracle or a 7-day transformation
- You need treatment for a medical condition. This is education, not medical care.
- You want extreme biohacking without the foundations
Your guide
Hi, I’m Katarina.
I’m a biotechnology engineer turned Longevity & Biohacking Coach. I spent five years studying biotechnology at the Slovak University of Technology in Bratislava: chemistry, genetics, biochemistry, and cell and molecular biology.
I then worked in the pharmaceutical industry, in quality control and as a validation engineer. That work taught me to check every claim against the evidence. It’s why I can tell you what genuinely supports the body, and what is just well-crafted marketing.
My projects took me to Japan, South Korea and China, where I ate with local colleagues in company cafeterias, and to India, where I experienced Ayurveda first-hand. Today I combine those traditions with modern Western science.
- Longevity Coach
- Biohacking Coach
- Neuroscience & Neurodiversity Coach
- Nutrition Coach
“I want you to live not just longer, but better, with a sharp mind and a full tank of energy.”
Why you can trust what’s inside
Science first
I use methods backed by research, and I say clearly when evidence is still early, as with PEMF, HBOT, earthing or resveratrol.
Safety notes where they matter
Fasting, breath-holds, cold exposure and supplements come with clear notes on who should check with a doctor first.
Open about partnerships
I work with selected supplement manufacturers that meet my quality criteria. I say so openly in the e-book, and if a product stops meeting them, I stop recommending it.
Your e-book
Everything you get
- Decoding the Secret of Longevity: a 60-page PDF e-book in English
- 18 chapters across three levels (Foundations, Optimization, Biohacking), plus a chapter on ethics
- Practical tips in every chapter, with the science behind them
- An overview table of 14 supplements
- A guide to 12 blood markers beyond a routine check-up
- Three worksheets: Starting Line, 7-Day Tracker, 30-Day Plan
- A clickable table of contents, readable on any device
It covers many of the topics my clients bring to a €100 consultation, in a guide you can come back to anytime.
€39One-time payment. No subscription.
Final price.
Final price.
FAPI formulár - doplním
Secure checkout · Your PDF and invoice arrive by email right after payment
No guesswork about what you’re buying
- You know what’s inside.The full contents and sample pages are right here on this page.
- Instant access.Your PDF arrives by email right after payment.
- One clear price.€39, with nothing else you need to buy to use it.
- Questions first?Write to me at katarina@longevitykatarina.com
FAQ
Questions, answered
What format is the e-book?
A 60-page PDF with a clickable table of contents and photos. It works on your phone, tablet or computer, and you can print the worksheets.
What language is it in?
English.
How and when will I get it?
Right after payment, you’ll receive an email with your download link. If it doesn’t arrive within a few minutes, check your spam folder or write to katarina@longevitykatarina.com.
Is this medical advice? What if I have a health condition?
No. The e-book is educational and does not replace medical advice, diagnosis or treatment. If you have a health condition, take medication, are pregnant or breastfeeding, talk to your doctor before changing your diet or exercise, or before trying fasting, cold exposure or supplements. The e-book flags these moments where they matter.
Is it for women and men?
Yes. The foundations apply to everyone, and the hormonal chapter covers changes in both women and men.
Do I need expensive devices?
No. Most of the foundations cost nothing: daylight, breathing, sleep timing, the order you eat, walking. Part 3 explains tools like smart rings or glucose monitors, but they’re optional, and I’m honest about their limits.
Do you work with supplement brands?
Yes, with selected manufacturers that meet my quality criteria. I say so openly in the e-book. The supplement overview is educational, not a personal recommendation.
Will I get an invoice?
Yes. Your invoice is sent automatically to your email after payment.
Can I withdraw from the purchase?
Because the e-book is digital content delivered immediately, the 14-day right of withdrawal ends once you agree to immediate delivery at checkout and the download begins. Details are in the Right of Withdrawal page linked at the bottom of this page.
What if I’d like personal guidance later?
The e-book is designed to work on its own. If you want help applying it, you can bring your completed worksheets to a 1:1 consultation. You’ll find the details at the end of the e-book.
“Health is not a coincidence, but the result of small, consistent steps we take every single day.”
Your first step can be today.
- Understand what’s behind your energy, sleep and stress
- Start with free foundations, in an order that works
- Turn it into a 30-day plan with three worksheets
Get the e-book – €39
Instant PDF download · 60 pages · 18 chapters + worksheets