Category: BioAge

BioAge – is the Biological Age. And often different to the calendaric age. I tell you how to lower the Biological Age and to feel younger.

Bio-Age with Biohacking

Oh, the age… Most people dread the thought of getting older, gradually becoming frail and possibly needing help.

The image of dwindling fullness of life, limited mobility, chronic pain and possibly impending
loneliness is just buzzing in the mind. How old can we actually get? The science of epigenetics says
it can last up to 150 years. The reality looks different.

Most people want to stay healthy and productive for as long as possible. What resources are available for this, what is possible?
A network of people has been formed who are trying to answer these questions with their own experiences. They use the latest findings in medicine and science, experiment with themselves, and are a global community.

They call themselves biohackers and are constantly exchanging ideas. Biohacking means physical and
mental self-optimization by exploiting your existing potential. Biohacking: optimize yourself!

The key to success lies in the big magic five: S- E- R- E- S:
– Sports
– Eating (Food)
– Relaxation, which includes sleep and sex
– Environment
– Supplements
In the harmonious interaction of these areas, the biological age (bio-age) can be significantly influenced.
This can differ significantly from the calendar (chronological) age stated in the ID card. The findings on these basic building blocks are not new at all, but it is their conceptual synergistic composition and their routine application that make them so effective.
Two questions arise:
1. How old do you feel?
2. How old are you really?
Do you know people who are over 65 years old, full of energy and healthy, going through life with vigor? Have you met her before? These people have often unconsciously adhered to rules similar to those of biohacking throughout their lives.
Without a doubt, it takes effort and time to integrate these principles into daily operations. But it’s worth it!
I was infected by it a few years ago and feel like I belong to the scene. I would like to share with you my favorite daily routines that I have maintained to this day:
In the Morning:
1. 10 minutes of stretching and yoga elements immediately after waking up
2. Take a 30 second hot/cold shower
3. 10 minutes of Tai Chi outside, balcony/terrace
4. Late breakfast, from 10:30 a.m. (intermittent fasting for at least 16 hours)
Midday:
1. Lunch from 2:30 p.m. or skip it
2. 30 minute walk
3. 10 minutes of meditation and breathing exercises according to Wim Hof
4. 15 minute nap (be creative with how you do it)
At Evening:
1. A sports session for 45 min, dancing or yoga, as early as possible
2. Dinner no later than 6:30 p.m. or earlier if there was no lunch
3. A hot bath/shower
4. Relaxation before going to bed (around 11 p.m.): listen to podcasts/music, read a book or Netflix etc., always with blue light blocker glasses!

You can find out more about my nutrition My Anti-Aging Recipes — Fast and Healthy   supplementation Nutritional Supplements—a smart addition! and other details in my ealier posts.

 Voila!

 

 

 

The Amino Acids-Revolution

“The Amino Revolution” – that’s the name of the latest book by probably the best-known internist and molecular medicine specialist in Germany – Dr. Ulrich Strunz.  http://www.strunz.com

Until recently he had a private practice in Roth. His successful program “forever-young” and the concept of “happy-medicine” are just a few milestones in his moving and varied life.

When I read the book, I was truly “revolutionized”. His thesis: many diseases, even the aging processes, can be traced back to the content and utilization of amino acids in our bodies. I was astonished and at the same time hopefull for good solutions in the future.

The fact that amino acids are the building blocks for proteins, which mainly our bodies consist, is not really new knowledge. But what happens when we don’t get enough of certain amino acids? Can targeted administration of amino acids cure diseases and even slow down aging?

These exciting questions Dr. Ulrich Strunz dedicated his everyday practice for several years.

Based on the study from the Max Planck Institute listed in his book, 14 crucial laboratory blood values ​​of a person show whether they are healthy and how long they would live. Among these 14 values ​​are 5, which belong to the most important amino acids. The “Amino-Status”.

“Health needs the right building material” – is the title of a chapter in his book.

In addition to the amino acids, our body needs also 47 vital substances: 13 vitamins, 22 minerals and 12 micro-elements. If you don’t want to spend too much time dealing with the matter and still want to practice good prevention, you should follow a few rules.

The main message: eat lots of protein! We need at least 1 gram per kg/weight of it every day. 1.2 grams is better. Too many amino acids – it does not exist!

I can’t say enough: sports and a balanced food are of the utmost importance for a long healthy life. Sports and protein, i.e. amino acids, allow muscles to grow and fat to melt. This is the health formula!

“What you eat is about what you think” – is another maxim of Dr. Ulrich Strunz!

Here’s my 5-point plan for a healthy amino status:

1. Calculate your daily protein requirement (1-1.2 grams/kg weight) and try to cover it. Animal based protein is better utilized by the body.

2. Prepare a drink from amino acid powder after each sports session, make sure you choose a trustworthy provider.

3. If a meal is low in protein – add a tablespoon of collagen powder: it tastes neutral and provides 9 grams of protein.

4. Take extra vitamins, minerals and micro-elements – they are not sufficiently available in our depleted soils. Nutritional Supplements—a smart addition!

5. Check your amino acid status in the blood from time to time and compensate the deficits by taking certain amino acid preparations. This is offered by designated doctors.

Voila!

 

Grow older – stay young!

“Forever young”—it’s a dream we all share.

Staying fit and healthy forever, moving painlessly, being mentally fit and capable of enjoying every aspect of life long into old age is what everyone wants.

But when it comes to aging, the question is whether we can influence the laws of nature—and if so, how much? And above all, how can we do it?

When I observe people over 70 from time to time, I notice some profound differences.

Some have plenty of energy and seem upbeat. For others, every step is a struggle against invisible obstacles.

When I speak with them, it’s obvious that they have very different attitudes about life.

The fit and healthy ones believe they have the power to influence the aging process. The skeptics say: “I’m too old for this and that, and I’ve just got to accept it. What can I do about it?” So they do nothing.

But there’s plenty of science to support those who refuse to resign themselves to the effects of aging, who want to attempt the impossible in order to achieve what’s possible.

Nowadays we have the opportunity to maximize our lifelong potential in ways that people couldn’t have imagined 40 or 50 years ago. Not to mention the improvements we can make to our quality of life along the way.

The magic word here is epigenetics, a term that describes how our lifestyles can affect our genes, including the ones that impact life expectancy.

There are plenty of examples of how older people can transform the challenges of aging into opportunities. Every year new methods and products come onto the market to help people optimize their health as they age. I’ve written a few posts on this topic, including How to stay young longer and How to lower your biological age.

In the meantime, here are 15 of my best tips for staying (biologically) young:
  1. Get 7 ½ to 9 hours of sleep per night (For hints on how to improve your sleep, see This is how to sleep well).
  2. For an energetic start to your day, do 10 minutes of movement/exercise after waking up in the morning.
  3. Take a 30-second cold shower every day.
  4. Try to leave a 16-hour interval between dinner and breakfast (See my post about the benefits of interval fasting).
  5. Do 5 minutes of movement per 1 hour of sitting.
  6. Nutrition: minimal amounts of sugar and simple carbs; lots of vegetables, fish, fowl, beans, and fruit in moderation. Red meat once a week. 2 to 2 ½ liters of water or unsweetened tea daily. My anti-aging recipes
  7. Allow 3-4 hours between meals—and avoid snacks! Eat dinner before 7pm.
  8. Take the nutritional supplements that are right for you. Nutritional supplements: a smart addition
  9. Walk for 30 minutes a day (at least); do your favorite sport/workout 2-3 times per week.
  10. Do 10 minutes of stretching or yoga every other day.
  11. Practice 15 minutes of meditation per day.
  12. Have sex regularly (at least twice a week). Live out your sexuality
  13. Maintain your social contacts.
  14. Before going to bed: read a book or listen to relaxing music. When watching TV, use blue light-blocking glasses.
  15. Go to bed before 11pm.

Set your sights on a long, healthy, fulfilling life!

Voilà!

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Cold and Deep Breathing: 2 Keys to Staying Young

Anyone who considers themselves a biohacker has taken an ice bath and is no stranger to the breathing methods of Wim Hof.

The concept of “cold” might not seem too tempting or seductive on the surface. The word conjures up images of icy Siberian winters and Arctic icebreakers. It even gives some people goose bumps.

At the same time, we have the cold to thank for beautiful, snow-covered winter landscapes—and for a delicious dessert we simply call “ice cream.”

When it’s cold, of course we feel cold. And we automatically long for warming rays of sunshine. Yet we actually need the cold to some degree.

It’s long been a scientific fact that cold temperatures have a positive stimulating effect on our health—and that they can slow the aging process. This is one of the key principles of biohacking.

Breathing is another key biohacking principle. Generally speaking, our breathing is too shallow and too quick. Especially in stressful situations. The result? An inadequate supply of oxygen to the body.

On the other hand, deep, slow breathing gives the body’s cells the necessary volume of “air to breathe.” Deep breathing also activates the vagus nerve, which is responsible for relaxation and restful sleep (two things that are more important to our health than ever in light of our current circumstances).

The Internet is full of recommendations for and examples of deep breathing exercises.

When it comes to deep breathing, I lean toward the methods of Wim Hof, which are firmly established in the biohacking scene.

Here are my “cold + breathing” tips for every day and everyone:
  • After getting up in the morning, take a cold shower for at least 30 seconds. and/or
  • Give your face an ice bath: take a deep breath and plunge your face into a bowl of cold water and ice cubes. Hold for 10 seconds. Repeat 3-4 times.
  • Walk for 30 minutes every day, no matter what the weather.
  • Swim in cold water (for advanced practitioners)
  • Practice Wim Hof’s breathing methods twice a day:

Method #1

  • Take 30 quick but deep breaths into the abdomen.
  • After your last exhale, hold until the breathing reflex kicks in (that is, until you feel a strong urge to breathe)
  • Inhale deeply into the abdomen, exhale, inhale again, hold your breath for 15 seconds, and exhale.

Method #2: “Anti-stress” or “anger-reducing” breathing exercise

  • Inhale deeply into the abdomen, counting slowly to 7.
  • Pause for 4 seconds. Purse your lips as if you’re going to whistle.
  • Exhale slowly through pursed lips, counting to 10. Repeat 3 to 10 times (depending on your stress level).

Voilà.

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Stay young longer — with biohacking!

People often ask me what biohacking actually is.

To put it simply, it’s a movement whose goals go way beyond the idea of leading a “healthy lifestyle.”

Biohacking started over ten years ago among groups of young scientists and students in California, who began to systematically evaluate their physical, spiritual, and emotional health, as well as analyze their living conditions and environment. Their goal? To maximize individual performance and increase overall well-being.

In a nutshell: biohacking is about self-optimization. Finding the best version of yourself!

It incorporates the latest scientific and technological advances in the fields of health and wellness, developing them further and applying them in a practical context.

In other words, biohacking is an effective and applicable set of science-based practices that generate real results—and are easily adaptable to each person’s needs and goals.

Given its effectiveness, the number of biohacking enthusiasts around the world is growing steadily. I’m one of them.

Maximilian Gotzler, the founder of FlowGrade, is the most well-known biohacking advocate in Germany.

Although most people who practice biohacking are relatively young, the methods are particularly useful when it comes to anti-aging.

Anyone who commits to the principles of biohacking and adjusts their daily routine accordingly has a good chance of staying healthy and supple — i.e., young — for a longer period of time!

Fortunately, the practices are easy to integrate into everyday life and require just one thing: consistency!

What’s important to keep in mind: Movement, nutrition, and relaxation have an enormous influence on your health, performance, and biological age. Biohacking integrates specific recommendations in each of these key areas that significantly increase your likelihood of achieving successful results.

With that in mind, here are my 10 essential biohacks that everyone can start with:
  1. Take a cold shower for approximately 30 seconds every morning.
  2. Spend one hour a day outside, i.e. in natural sunlight.
  3. Work out to the point of sweating at least 3 times per week.
  4. Take 5 deep belly breaths at least three times a day. Meditate for 15 minutes a day, ideally before going to bed.
  5. Eat as little sugar and carbohydrates—like pasta, rice, and potatoes—as possible. Substitute them with vegetables and protein-rich foods. Drink 2.5 liters of water per day. Depending on your individual needs, take nutritional supplements.
  6. Wear blue light-blocking glasses in the evenings, and turn off all screens 1 hour before going to bed.
  7. Take 400mg of magnesium every evening. This relaxes the muscles and improves sleep quality.
  8. Practice interval fasting—allowing at least 16 hours between dinner and breakfast the next morning—at least 3 times per week.
  9. Have sex frequently.
  10. Get at least 7.5 hours of sleep every night – 9 hours are even better!  Your bedroom should be absolutely dark (use sleep-mask), noiseless and have the temprerature about 16-18 degrees. (How to sleep better)

Voilà!

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Create the world you want!

Scientifically speaking, when it comes to our experience of the world, just 10% consists of actual events—the other 90% is our reactions to them.

This 90% varies as widely as people’s lifestyles in different parts of the world. The world is beautiful or terrible, depending on how we (want to) see it.

I’m not talking about extreme situations like war or natural disasters. I’m not talking about looking at the world through rose-colored glasses, either. What I’m talking about is focusing on the positive, and either accepting or working to change the negative. Instead of putting yourself at the mercy of a worldview, I’m talking about trying to shape your experience of the world as much as you can.

I’ll show you how to turn a half-empty glass into a half-full one.

Do you have an inner critic or partner who wakes up with you and serves up your worries for breakfast? Is your stress level so high that you have no idea how to bring it down? Are you unsure about how to deal with the fears that other people project onto you? What about all your “good intentions”—to exercise more often, eat healthier, and sleep better?

You’ll find answers to these questions in my posts on this site.

In the meantime, I’d like to share with you my 10 personal strategies for experiencing the world in a more positive way—and feeling better in the process:

  1. After waking up, take some time for your morning rituals. Give your worries and problems a break. You gave them some of your time yesterday. Celebrate each new day as if it’s a gift.
  2. Review your to-do list. Schedule a 10-15 minute break between each task to move and do some deep breathing.
  3. Be grateful that you can experience the world in the first place. Try to look at it without judgment.
  4. Once a day, do something that takes you out of your comfort zone. Try something new! It can be something small, like walking on an unfamiliar path or trying an unusual flavor of chocolate. In the meantime, check in with yourself: “How am I doing right now? What feelings are coming up—and why?”
  5. Celebrate every success, no matter how small it seems. The key here is not to set the bar too high. Reward yourself with things that bring you joy.
  6. Practice self-love and try not leave too much room for self-criticism. Choose to focus on your strengths and achievements.
  7. Set aside about an hour each day to reflect on worries and problems. Write down 3 solutions for each problem. Choose the solution that most appeals to you and break it down into small steps, with a deadline.
  8. If someone offends you, question their behavior. Why did they talk or act this way? What’s their motivation? Why did I react the way I did? Remember: most personal attacks are based on other people’s fears, lack of self-esteem, or projections of their own problems. Try not to take everything personally! Surround yourself with people who think positively. Avoid spoilsports and whiners.
  9. Forgive yourself for your mistakes—and learn from them.
  10. Forgive others for their mistakes—and learn from them.

Voilà.

What really is anti-aging?

Everyone’s talking about anti-aging these days. Thats why the market for products and services that promise to help us “stay young” and “feel younger” is enormous.

There’s a wide range of options, from anti-aging skin care products and dietary supplements to more radical approaches like cosmetic surgery.

With all of these options, the goal is to enhance our physical appearance and help us create a fresher, more radiant impression. In the meantime, the market for anti-aging products is booming. The industry is worth billions of dollars.  Profits only continue to rise.

  • I have nothing against high-tech skin creams that actually demonstrate results in nanotechnology experiments.
  • I also have nothing against fancy treatments at cosmetic salons, which can have a positive side effect we shouldn’t underestimate: wellness. We can think of these treatments as the equivalent of lying on a comfy couch and getting a healthy dose of physical attention, as well as social contact.
  • Even cosmetic surgery has its raison d’être! (Though it’s a questionable choice for very young people.)
But can all this options really help create the anti-aging effects we’re hoping for?

My opinion on this is a clear- NO!

In the end, if you want to look and feel younger, you should make efforts to create a healthy lifestyle. Ultimately, your lifestyle choices are the deciding factor in how “young” you really are — and they’re reflected in your physical appearance. (For more on this topic, check out my post: BioAge: How you can lower your Biological Age

If you stick to these rules, you’ll get a firmer, healthier body. How? By building your muscles. Working the muscles is the best way to tighten the skin, since the muscles help improve blood flow to the skin’s surface, making it look both rosier and fresher.

Eating a healthy diet and getting enough sleep (See my post: This is how you sleep well!)  are other essential ingredients in a youthful appearance. This is you see from 10 feet away, just by the way  someone walk.

In the end, if you practice a healthy lifestyle and still think something is missing from your anti-aging routine, you’re welcome to spend money on expensive skin creams, visit a beauty institute, or consult one of the many plastic surgeons offering their services.

I wish you success on whichever path you choose!
Feel free to write about them in the comments section below. Your e-mail adress w’ont be published.

This is how you sleep well!

There’s no need to explain the fact that a good night’s rest is important for our well-being.

During sleep, the body’s repair processes are running at full speed.It helps us become fit and attractive, literally overnight. However, if you have a hard time falling asleep, or toss and turn during the night—and get upset about it to boot—the nightly calm and flow that contribute to your quality of life get disrupted.

Sleep disturbances have different causes. From serious illnesses to psychological stress to the belief that you’re simply not capable of sleeping well. I especially want to encourage those of you who fall into that last category.  Thats why I want to share my ideas about how to get a good night’s rest.

In the post “How You Can Lower Your Biological Age”, I describe the conditions for creating a sleep-friendly lifestyle.

Apart from the temperature, darkness and noise levels in the bedroom, it’s the little things that can make a big difference in the quality of your sleep.

Here’s my recipe for a good night’s sleep:

  • Take a 15-minute walk shortly after waking up—and once again after dinner.
  • 1 hour before bedtime: Turn off or put away all the electronic devices you think you can’t live without.
  • On days when you exercise, take 400 mg of magnesium after dinner, which helps relax the muscles and make you sleepy.
  • On exercise-free days, have 1 cup of tea with sleep-inducing herbs in the evening.
  • Before lying down, do a 10-minute meditation at the edge of the bed.
  • If you wake up during the night, breathe deeply into your stomach several times. Count to 10 when you exhale. In between breaths, repeat the word “stop” in your head.
  • After a particularly exciting day, a tablet of high-dose (1000mg) valerian can help you calm down and sleep better.

Good night!

 

FROM 8/15 TO 9/16! THE SIMPLEST RULES FOR STAYING HEALTHY AND FIT

Everyone wants to start off the day relaxed, in a good mood, and just feeling good in their skin.

And there’s no shortage of advice and self-help books to help you get there. They explore a variety of themes, from the best forms of exercise to the best new diets, along with long lists of additional things to try—or avoid. Ultimately, the range of effective strategies to improve health and well-being is as extensive as it is confusing. Read BioAge; How you can lower your Biological Age

The question is, do you really need a bunch of complicated self-help books to figure out the ideal way to live? Aren’t there some simple rules that can help you achieve maximum effects with minimal effort?

I say — yes, there are!
I call them “The Magnificent Three”.

If you follow them, you don’t need to belong to a fancy gym, nor do you need to obsess over calorie counts or worry about putting together an elaborate daily routine to stay healthy and fit.

What I love about the Magnificent Three is that they work almost automatically. You don’t have to give them too much thought, which takes the pressure off and leaves you plenty of room to relax and enjoy your life.

Here they are:

  1. Movement: A brisk 30-minute walk every day, no matter what the season or the weather. This is the minimum of what you should be doing exercise-wise. Not only does it get you moving, but walking also gives you a sufficient daily dose of sunlight, which helps ensure a good night’s sleep. Besides walking, there are other forms of exercise—especially cardio and strength training—that are definitely worth a try.

    2.  A 9-hour night’s rest: Let’s take the myth about a 4 to 5-hour night’s sleep being enough off the table. 7 to 8     hours are optimal. I recommend 9 hours – from the time you lie down to the time you get up. Going to bed earlier gives you sufficient time to relax and takes away the pressure to fall asleep quickly.

    3. 16-hour interval fast at night: Dinner before 6 p.m., breakfast after 10 a.m. We know by now what a healthy diet consists of: lots of fresh vegetables, lean dairy products, more fish than meat, whole grains, beans, fruit, nuts and good vegetable fats, plus an egg every now and then. But who knows exactly what their individual needs are? Interval fasting helps compensate for our many nutritional sins, cleansing the body and giving it a break from its digestive duties. An added bonus? It also helps us sleep better.

Voilà.

Feel free to write about them in the comments section below. Your e-mail adress w’ont be published.

 

The power of self-love

What is self-love, how do we express it?

Is it just an attempt to use manipulation to further your own interests?

Is it about only listening to yourself talk, without letting other people get a word in? Does it come down to a “me-first” kind of attitude? (A more common behavior among males than females) Throughout history, competition has governed male behavior: those who fail to compete miss out on opportunities for material success. They’re also less desirable. That’s the way nature works.

But a lot has changed in modern society. Along with their traditional relationship-oriented behavior, women are increasingly making claims on sources of power.

This is a good thing. But what about self-love, especially among women? Are women practicing it enough? By self-love I mean the ability to let go of the pressure to fulfill other people’s expectations. Not needing to please everyone, and not denying or disregarding your own basic needs.

Practicing self-love is easier if you consciously see yourself as a woman, and feel like a woman, no matter how old you are.

So how does this work?  By:

  • paying attention to yourself more often.
  • finding your inner anchor.
  • being aware of your soul, your body, and your sexuality, even if you don’t have a sexual partner.

Look in the mirror, acknowledge how attractive you are, caress yourself, and say “I love you!”

Stick to your own way of thinking, dressing and moving.

Practicing self-love gives us great power. It also enhances our ability to move through the world more calmly—and to feel more independent and self-confident.

When you love yourself, there are no limits to how much you can share your love with others! Read TAKE CONTROL OF YOUR THOUGHTS!

Voilà.

Feel free to write about them in the comments section below. Your e-mail adress w’ont be published.