Discover Your Science. Optimize Your Life.
Master Your Physiology
With Our MAP Method
99% struggle with brain fog. We’ll help you operate in the clear-headed 1%.
Tried everything and nothing works?
Many of our clients had already tried personal trainers, nutritionists, or even functional medicine doctors. They saw short-term results, but nothing that lasted.
Why? Because the pieces were never connected into a holistic, science-driven approach that fit their lifestyle. They pushed through on willpower and discipline—until eventually burning out and sliding back to square one.
Our method is different. You’re not another round peg forced into a square hole, or stuck in a 30- or 60-day challenge that ends with regression.
We care about how you look, feel, and perform 5, 10, even 20 years from now. The goal is to integrate these strategies so deeply into your life that you keep doing them—not because you have to, but because you love how they make you feel and who you become.
Andrés Preschel believes that interoception is a human right and that you deserve to Know Your Physiology, the very science that makes you who you are.
Interoception is a deep bodily awareness that rewards you with visceral access to the confidence you need to make strides along your optimal health, peak performance, and longevity journey.
He is an Applied Physiologist, Neuroscience Master’s Student, health coach and consultant to some of the world’s most ambitious and accomplished high-performers, world-leading health and fitness podcast host, certified freediver, and die-hard waterman.
Through Know Your Physio, he empowers professionals, athletes, and executives through an evidence-based and data-driven path of self-discovery and mastery.
How does the MAP Method work?
We bring together the key pillars of health and performance into a holistic system called “The MAP Method.”
Instead of random tips, quick fixes, or generic plans, you get a personalized action map that removes guesswork and shows you exactly what to do, step by step.
We track your progress with data, adjust as your body adapts, and hold you accountable — so your results don’t just stick for 30 or 60 days, but evolve with you for years to come.
Baseline Assessments
Most high performers chase quick fixes without ever measuring what’s really happening inside their body. That’s why we start by running advanced diagnostics — from lab work and genetics, to wearables and metabolic testing.
We track markers like HRV, VO₂ max, glucose response, sleep quality, and blood chemistry to identify where your physiology is thriving and where it’s holding you back.
From there, we build a clear picture of your unique biology and lifestyle demands, so every decision moving forward is grounded in real data — not guesswork or cookie-cutter advice.
Nutrition & Recovery Optimization
Most people try to eat “healthy” and sleep “enough,” but without personalization, it rarely sticks. We design tailored protocols for nutrition, supplementation, sleep, and stress management based on your actual physiology.
This means aligning your meals to your metabolic patterns, timing nutrients for better energy and recovery, and building nightly routines that restore you at a cellular level.
Instead of forcing discipline, we create systems that work with your biology — so you naturally recover faster, think clearer, and show up stronger in every area of life.
Performance Coaching & Accountability
Knowledge alone doesn’t create change — consistent execution does. That’s why we pair you with expert coaching and regular check-ins to keep you focused, accountable, and adapting as your life evolves.
We review your data patterns, refine your action plan, and help you cut through excuses when motivation dips.
This relationship ensures that you not only stay on track but also keep progressing sustainably, no matter what challenges life throws your way.
Personalized Data Dashboard
Information is only powerful if it’s actionable. That’s why we integrate your test results, wearable data, and lifestyle tracking into a personalized health dashboard.
This dashboard puts your metrics into context — so you’ll know if your energy dip is tied to poor recovery, or if your training is really moving the needle on cardiovascular performance.
It becomes your ongoing compass, giving you clarity on what matters, what doesn’t, and where to focus each week for measurable improvement.
Training & Movement Strategy
Endless hours in the gym aren’t realistic for busy professionals. Instead, we engineer an efficient, science-backed training plan designed to match your goals and schedule.
We focus on the movements that maximize strength, mobility, and endurance, while also protecting you from injury and overtraining.
The result is a smarter approach to fitness: you’ll train less but gain more, with every session moving you closer to peak performance rather than draining your energy.
Long-Term Lifestyle Integration
Short-term challenges can give a temporary boost, but they rarely last. Our focus is on building habits that integrate seamlessly into your lifestyle and compound over time.
We guide you in turning protocols into second nature — the kind of habits you’ll continue not because you have to, but because you love how they make you feel and perform.
This is how your progress becomes permanent, ensuring that five, ten, or even twenty years from now, you’re still thriving — mentally sharp, physically strong, and fully optimized.
Baseline Assessments
Most high performers chase quick fixes without ever measuring what’s really happening inside their body. That’s why we start by running advanced diagnostics — from lab work and genetics, to wearables and metabolic testing.
We track markers like HRV, VO₂ max, glucose response, sleep quality, and blood chemistry to identify where your physiology is thriving and where it’s holding you back.
From there, we build a clear picture of your unique biology and lifestyle demands, so every decision moving forward is grounded in real data — not guesswork or cookie-cutter advice.
Personalized Data Dashboard
Information is only powerful if it’s actionable. That’s why we integrate your test results, wearable data, and lifestyle tracking into a personalized health dashboard.
This dashboard puts your metrics into context — so you’ll know if your energy dip is tied to poor recovery, or if your training is really moving the needle on cardiovascular performance.
It becomes your ongoing compass, giving you clarity on what matters, what doesn’t, and where to focus each week for measurable improvement.
Nutrition & Recovery Optimization
Most people try to eat “healthy” and sleep “enough,” but without personalization, it rarely sticks. We design tailored protocols for nutrition, supplementation, sleep, and stress management based on your actual physiology.
This means aligning your meals to your metabolic patterns, timing nutrients for better energy and recovery, and building nightly routines that restore you at a cellular level.
Instead of forcing discipline, we create systems that work with your biology — so you naturally recover faster, think clearer, and show up stronger in every area of life.
Training & Movement Strategy
Endless hours in the gym aren’t realistic for busy professionals. Instead, we engineer an efficient, science-backed training plan designed to match your goals and schedule.
We focus on the movements that maximize strength, mobility, and endurance, while also protecting you from injury and overtraining.
The result is a smarter approach to fitness: you’ll train less but gain more, with every session moving you closer to peak performance rather than draining your energy.
Performance Coaching & Accountability
Knowledge alone doesn’t create change — consistent execution does. That’s why we pair you with expert coaching and regular check-ins to keep you focused, accountable, and adapting as your life evolves.
We review your data patterns, refine your action plan, and help you cut through excuses when motivation dips.
This relationship ensures that you not only stay on track but also keep progressing sustainably, no matter what challenges life throws your way.
Long-Term Lifestyle Integration
Short-term challenges can give a temporary boost, but they rarely last. Our focus is on building habits that integrate seamlessly into your lifestyle and compound over time.
We guide you in turning protocols into second nature — the kind of habits you’ll continue not because you have to, but because you love how they make you feel and perform.
This is how your progress becomes permanent, ensuring that five, ten, or even twenty years from now, you’re still thriving — mentally sharp, physically strong, and fully optimized.
Why "Normal" Blood Work Is Not Enough
If you’ve ever felt “off” but your blood work came back “normal,” it doesn’t mean you’re truly healthy.
“Normal” just means you fall within population averages — it’s not the same as being functionally optimal. Our focus is on bridging that gap, helping you move from acceptable to exceptional.
- You don’t need a diagnosed disease to feel that something’s wrong. Your body can be functioning below its best long before it shows up as “abnormal” on standard bloodwork.
- The issue isn’t with the tests themselves — it’s with the reference ranges. These ranges are based on averages of the general population, not on what it means to perform and feel at your best.
- “Normal” is often too broad to catch early dysfunction or reveal when you’re drifting away from optimal health.
- That’s why our functional approach to blood testing looks for patterns in your physiology, not just red flags for disease. We focus on optimal ranges, which let us spot subtle imbalances inside the “normal” range that may already be affecting your energy, clarity, and resilience.
- This approach helps us detect shifts in your system early and identify what’s holding you back from reaching peak physiological and metabolic performance.
Our members see the following improvements from their baselines
18%
28%
24%
12%
19%
17%
99%
100%
Frequently Asked questions
Every week my team checks in with you 3x via text. Aside from that, you’ll also get access to our Mobile App where we track your progress daily, so that you stay on track everyday and take the actions necessary with your training, nutrition and sleep. By monitoring your progress, we’ll also spot your weaknesses and give you the right advice to break through any plateau that will hit your way. To make sure you never fall off track and get the results you want!
We’ll hold you accountable through our weekly check-ins with you. The program is also customized to your starting point, so we meet you where you’re at with your strength, with your diet.
Absolutely not. My approach is very flexible and enjoyable. Most of my clients eat pizza, burgers or their favourite food a few times a week. However, that doesn’t mean you can eat 2 pizzas a day and sit on your couch and see the fat melt away. I don’t have such a pill (yet).
No. There’s an eating out strategy that I will share with you, so you can eat all your meals out if you want without having to cook at home.
Yes. There’s also a strategy how to fit in a treat meal without gaining weight.
1-3 drinks a week is fine, you can have that. There’s an alcohol checklist with the “least damaging” drinks and drinks low in calories, so you can enjoy your drinks guilt free and still get in shape.
No. In your intake form, you tell us what type of equipment you have and whether you like to train at home or at the gym. 50%-60% of our clients train at home. If you want to go to the gym, then we’ll set up your workouts for the gym.
First of all, you’ll have a 1:1 live workout with our Doctor Of Chiropractic and Strength who will monitor your entire workout. Secondly, the MAP Method uses slow motion movements that minimize the risk of injury while getting in an effective workout. Third, every week you can send our Strength Coach videos of any exercise you want us to review for you. This way you’ll feel safe to have us personally review your form to minimize your chances of injuring yourself while making sure you become stronger when working out.
Depends. If she doesn’t follow a strict diet herself, she probably can eat 80-90% of the meals recommended with you. Remember, this is a lifestyle not a diet or quick fix or a phase. It’s a mentality and a new way of living that fits you and also your family, so all of you can benefit. So yes, in almost every case the partner of the guys I work with is having the same meals, or very similar meals as them. The main difference is the quantity and portion sizes of certain foods.We also have a female program that we can send you more info about.
We do an advanced health & hormone blood panel and then a follow up call with an analysis of it. Depending on your results, we will recommend you both specific foods and also supplements to improve your blood results.
I asked my clients on how much time they invest in their day and this is the fest feedback I got so far.
– The workouts likely only take 30 minutes each but the setup and tear down takes time plus the first 2-3 take longer than that to get used to the new movements.
– The food preparation, once it’s settled, likely happens with minimal time but, especially initially, it can take another 30-60 minutes per day if you cook your meals at home. If you eat them out, or get a meal delivery service, then it’s different.
– The 10k steps per day are roughly 5 miles to walk which can take 60-90min depending on how fast you walk. These can be done in various ways, such as at work with a desk treadmill (most guys do that), a bike ride, swimming or going for a walk outside. To save time getting the desk treadmill is by far the biggest hack for most guys.
So in total we’re looking at 3x30min of working out a week (excluding time for shower, set up of weights at home or gym), 30-60min of cooking (you do that anyways, now it’s just healthier) in case you prepare your meals on your own and about 1h of walking if you don’t take the under desk treadmill.
Most businessmen who join the our MAP Method are already getting in 5-6k steps a day without counting it with intent, they are already working out 1-4x weekly at the gym and they either have their wives cook dinner or eat out a lot.
This means the lifestyle changes are very minimal. But if you haven’t worked out, never go for a walk and you only eat fast food, the change will be significantly bigger initially.
If now “isn’t a good time,” understand one thing: it’s NEVER going to feel like the right time. It’s never the right time to get married. Never the right time to have kids. Or move across the country. Or taking the time to get in shape. We can dream about that magical day when the stars align, but that day isn’t coming.
At a certain point you have to stop waiting and make things happen for yourself.
It’s not my place to tell you where your priorities should be. I’m not going to remodel your kitchen. That’s going to get messy. What I do know however, it’s never going to seem like a good time to do it. There’s never going to be a space on the plate or space on the calendar to make it happen unless you make it happen.
We have many entrepreneurs who travel, are nomads, go to business conferences and 5 star resorts all the time. We adjust their plan to their travels. One of our RE investor clients went to 8 vacations in a row and didn’t gain a single pound during that time. He came back slimmer and leaner. Travel can make it more challenging if your routine is too strict, but with the right plan you can progress in any environment.
A personal trainer may be more convenient, but convenience doesn’t equal results. Here’s why virtual coaching is better than training in person, here’s why:
1. 24h monitoring – We pay attention to the 23 hours you aren’t in the gym while your group fitness class or trainer focuses on the 1 hour you are there. The results we get for our clients who fired their trainers speak for themselves.
2. Accountability And Support – Accountability is not about having someone counting your reps and writing your sets and weight down. Accountability is about ongoing feedback and taking decisions off your plate, while giving you feedback to get a better ROI from everything you’re doing.
3. Experience – Your PT or fitness instructor probably lives 10-15min from the gym or from your house. It’s very unlikely he’s world class at his craft. We have a team with a nurse, a PA and a doctor in chiropractic all taking care of you. You don’t get this at the gym.
4. Results vs Training – We don’t get paid more if you train 3 days or 7 days a week, your local trainer does. So naturally there’s an interest to sell you more hours of training. We get paid for results, and all the decisions we make are to get you faster results.
5. One Man Show Vs Team – Most coaches are a one man show. They are doing marketing, sales, accounting, training clients, getting their business online, learning about the latest research. I did that too when I started out. The issue with that, is that your never get the best out of your coach, because he’s always focused on 5-10 different things. We have a team of 5 superstars all focused on getting you world class results. They focus only on one thing, which is their specialty. That’s why we have some of the best transformations in the world.
We will work with you until you’ve lost at least 2 jeans sizes per 90 days no matter how long as it takes AS LONG AS you are actually following exactly the plan and action steps, I’ve outlined for you. If you don’t follow the plan, obviously there is no guarantee.
I appreciate this question. You should thoroughly vet the people you choose to work with, but ultimately this comes down to a couple of things.
First, does what I’m saying “make sense”? Can you see how it would work? That’s the first step… if the education I’ve given you (for free) has made sense, then that’s the first thing you want to consider. Second, You can tell a LOT by getting on the phone with someone. Follow your gut. Third, look at the testimonial videos. The amount of people I’ve helped – genuinely – get results.
First of all, this is not financial advice. Secondly, it depends on how your business is structured. To help the existing members of the MAP Method with that, I’ve recorded a group call with a Tax Advisor & Strategist from the US. Men who join the MAP Method will get access to that call.
1. Walking 10k+ steps a day (5 miles)
2. Tracking your food every day
3. Working out 3x30min a week
4. Being 100% honest and transparent about your situation
5. No extreme diet preferences, so no vegan and no carnivore.
6. When you say you are going to do something, do it. Otherwise you’ll waste your money and both of our time.
You don’t need to send me any money right now. If you’ve read the questions above and meet the requirements fill out the application below.
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Have any questions?
Please reach out to me at andres@knowyourphysio.org or DM me on Instagram @AndresPreschel