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.

How Much Protein Do You Really Need?

How Much Protein Do You Need? –  This Question Interests Many People.

Protein is everywhere these days. Grocery stores are filled with protein shakes, protein bars, high-protein yogurt, and countless supplements. Social media influencers promote protein-rich diets as the secret to building muscle, staying healthy, and looking younger.

But how much protein do you really need? And is eating more protein always better?

Protein is one of the body’s essential building blocks. It helps maintain our muscles, supports the immune system, contributes to hormone production, and plays an important role in repairing and renewing tissues.

NIH Office of Dietary Supplements

However, getting enough protein doesn’t necessarily mean consuming large amounts of it.

Let’s explore what science tells us about our daily protein needs, the differences between animal and plant proteins, and whether protein supplements are actually necessary.

Why Is Protein So Important for Your Body?

Proteins are made up of smaller building blocks called amino acids.

When we eat protein-rich foods, our digestive system breaks their proteins down into amino acids and smaller peptides. The body then uses these components to build the proteins it needs.

Of the 20 amino acids commonly used to build proteins, nine are considered essential for adults.The Amino Acids-Revolution

This means our bodies cannot produce enough of them on their own, so we must obtain them through food.

Protein plays a vital role in many bodily functions:

  • Muscle health: Protein supports muscle growth, maintenance, and recovery.
  • Immune function: Antibodies are proteins that help protect us against infections.
  • Hormones and enzymes: Many hormones and most enzymes are made of proteins.
  • Skin, hair, and nails: Structural proteins such as collagen and keratin help maintain these tissues.
  • Tissue repair: Protein is essential for healing and replacing damaged cells.

As we age, getting adequate protein becomes especially important for maintaining muscle strength and physical independence.

Still, protein is only one part of a healthy lifestyle. Regular exercise, sufficient sleep, and a balanced diet are equally important.

How Much Protein Do You Need Every Day?

For generally healthy adults, the U.S. Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day.

This is the amount estimated to meet the basic needs of nearly all healthy adults. It is not necessarily the optimal amount for every individual or fitness goal.

Some older adults and physically active people may benefit from higher amounts, depending on their health and activity levels.

Here is what the standard RDA looks like at different body weights:

Body weight Daily protein at 0.8 g/kg
120 lb (54 kg) 44 g
130 lb (59 kg) 47 g
150 lb (68 kg) 54 g
175 lb (79 kg) 64 g
200 lb (91 kg) 73 g

These numbers are approximate and serve as a starting point.

For example, if you weigh 150 pounds, the standard recommendation is approximately 54 grams of protein per day.

People who train regularly, are recovering from illness, or have specific medical conditions may have different protein requirements.

Why Protein Matters More as We Age

As we get older, we naturally tend to lose muscle mass and strength.

This age-related decline can begin during middle adulthood and become more noticeable later in life.

Significant loss of muscle mass and function is known as sarcopenia. It can affect balance, mobility, and the ability to remain independent.

Adequate protein intake helps support muscle maintenance. But nutrition alone is not enough.

Resistance training is one of the most effective ways to preserve muscle strength as we age.

Research and expert recommendations suggest that some healthy older adults may benefit from approximately 1.0–1.2 grams of protein per kilogram of body weight daily, particularly when combined with regular physical activity.

This is a general expert recommendation rather than the official U.S. RDA, which remains 0.8 g/kg for adults.

Individual needs may differ, especially for people with kidney disease or other medical conditions.

The important lesson is simple: Healthy aging requires both adequate nutrition and regular movement.

Animal Protein vs. Plant Protein: Which Is Better?

Protein comes from two major sources: animal-based foods and plant-based foods.

Both can contribute to a healthy diet, but they differ in their amino acid profiles, digestibility, and other nutrients.

Animal-Based Protein Sources

Common animal protein sources include:

  • Chicken and turkey
  • Fish and seafood
  • Eggs
  • Milk and yogurt
  • Cottage cheese
  • Lean meat

Many animal proteins contain all nine essential amino acids in proportions that are readily usable by the body.

However, not all animal protein sources are equally healthy.

Fish, plain yogurt, and minimally processed lean meats can fit into a balanced diet. Processed meats, on the other hand, are best limited.

The type of fat, sodium content, and degree of processing also matter.

Plant-Based Protein Sources

Excellent plant-based protein sources include:

  • Lentils, beans, and chickpeas
  • Soybeans, tofu, and tempeh
  • Nuts and seeds
  • Oats
  • Whole grains

Some plant proteins contain lower proportions of certain essential amino acids or are less digestible than some animal proteins.

However, this does not mean that your body can use only half of the protein found in plants.

A varied plant-based diet can provide all the essential amino acids your body needs.

For example, legumes and grains have complementary amino acid profiles. You do not need to eat them together at every meal, as long as your overall diet is varied and adequate.

Plant-based protein foods also often provide fiber, vitamins, minerals, and beneficial unsaturated fats.

The healthiest approach is not necessarily choosing animal protein over plant protein, but selecting nutritious foods and eating a variety of protein sources.

How Much Protein Is in Everyday Foods?

You may be surprised by how much protein ordinary foods provide.

Food Serving size Approximate protein
Plain nonfat Greek yogurt 6 oz (170 g) 17 g
Cooked lentils 1 cup 18 g
Firm tofu 3.5 oz (100 g) 12–17 g
Rolled oats, dry ½ cup 5 g
Large egg 1 6 g
Milk 1 cup 8 g
Walnuts 1 oz (28 g) 4 g
Cooked salmon 4 oz (113 g) 25 g

Actual amounts vary by brand, product, and preparation method.

As you can see, meeting your daily protein needs does not necessarily require special supplements or expensive products.

Do You Really Need Protein Shakes and Protein Bars?

Protein supplements have become incredibly popular.

Protein powders, ready-to-drink shakes, and high-protein snacks are marketed to athletes, older adults, and almost anyone interested in wellness.

But are they necessary?

For most healthy people who eat a varied diet, the answer is no.

Protein shakes can be convenient when you struggle to meet your protein needs through regular meals. They may also be useful for athletes, people with higher protein requirements, or individuals with limited appetites.

However, a protein shake is not automatically healthier than a nutritious meal.

A protein bar may contain significant amounts of added sugar or saturated fat, depending on the product.

Before buying a supplement, check the Nutrition Facts label and ingredient list.

And remember: More protein does not automatically mean better nutrition.

Can You Eat Too Much Protein?

Eating more protein than your body needs does not automatically result in greater muscle growth or better health.

Once your protein requirements are met, additional amounts may offer limited benefits, depending on your activity level and goals.

Protein also provides calories: approximately four calories per gram.

Consistently eating more calories than your body uses can contribute to weight gain, regardless of whether those calories come from protein, carbohydrates, or fats.

For generally healthy adults, research has not established that moderately higher-protein diets inherently cause kidney damage. However, the long-term effects of very high protein intake remain less certain.

People with chronic kidney disease may need to limit or adjust their protein intake under medical supervision.

Rather than focusing on consuming as much protein as possible, aim for an amount that matches your individual needs.

6 Practical Tips for Getting Enough Protein

1. Know Your Personal Protein Needs

Start by estimating your protein requirements based on your weight, age, and activity level.

If you have a medical condition or follow a specialized diet, ask a qualified healthcare professional for personalized guidance.

2. Choose Whole Foods First

Eggs, fish, Greek yogurt, beans, lentils, and tofu are excellent options.

Whole foods provide more than protein alone. They can also supply important vitamins, minerals, and other nutrients.

3. Include a Variety of Plant Proteins

Combine different plant-based foods throughout the day.

Beans, whole grains, nuts, seeds, and soy products can all contribute to a balanced protein intake.

4. Spread Protein Across Your Meals

Instead of consuming most of your protein at dinner, include protein-rich foods at breakfast, lunch, and dinner.

This can make it easier to meet your daily needs and support muscle maintenance.

5. Don’t Forget Strength Training

Protein and physical activity work together.

Resistance exercises, whether using weights, resistance bands, or your own body weight, help maintain muscle mass and strength.

This becomes particularly important as we get older.

6. Don’t Fall for Protein Marketing

A product labeled “high protein” is not automatically healthier than a regular food.

Look at the overall nutritional value rather than focusing on a single number on the package.

Final Thoughts: How Much Protein Is Enough?

Protein is essential for good health, muscle maintenance, immune function, and tissue repair.

Getting enough becomes especially important as we age and want to preserve our strength, mobility, and independence.

But that doesn’t mean we need enormous amounts of protein or expensive supplements.

For most people, a balanced diet containing a variety of nutritious protein sources can meet daily requirements.

And when adequate protein intake is combined with regular strength training, it can become an important part of healthy aging.

The goal isn’t to eat as much protein as possible. It’s to eat the right amount for your body and your lifestyle.

Hormones and Biological Age in Women: How to Slow Down Aging Naturally

Hormones and biological age in woman are closely connected. Many women feel older than they actually are due to stress, fatigue and hormonal imbalance.

Many women notice symptoms like fatigue, weight gain, low energy, or mood swings — all signs that your biological age may be increasing faster than it should.

Biological Age: 7 Proven Ways to Influence it Naturally

Lowering your Biological Age means improving how your body actually functions — not just how many birthdays you’ve had. Many people feel tired, low on energy, and older than they really are. The good news? Your biological age is not fixed — you can actively improve it.

If you want to reduce your Biological Age, longevity products are becoming increasingly popular for their ability to support the cellular repair.

🧬 What influence the aging process

Your biological age reflects how well your body is functioning on a cellular level.

t is influenced by:

  • Cellular health
  • Energy production (NAD+)
  • Inflammation levels
  • Hormonal balance

What Science Says About Aging 

Research from the Harvard T.H. Chan School of Public Health shows that to feel younger is strongly influenced by lifestyle factors such as nutrition, physical activity, and overall cellular health. 👉 Harvard T.H. Chan School of Public Health – Biological Aging Research

👉 This means you could be 40 years old chronologically but have a biological age of 30 — or 50. Biological Age: How to Lower it Naturally (Backed by Science)

How you can stay young longer
🔥 1. Boost NAD+ Levels (The Key to Anti-Aging)

One of the most important factors in aging is NAD+, a molecule responsible for energy production and cellular repair.

As you age, NAD+ levels naturally decline.

🥗 2. Optimize Your Diet

Your diet plays a major role in slowing down aging.

Focus on:

  • Antioxidant-rich foods (berries, vegetables)
  • Healthy fats (omega-3)
  • Reducing sugar and processed foods

🏃‍♂️ 3. Exercise for Cellular Rejuvenation

Regular physical activity improves mitochondrial function — the “powerhouses” of your cells.

Even:

  • 20–30 minutes daily walking
  • Strength + cardio training 30 minutes, 2 times a week

can significantly lower your biological age.

😴 4. Improve Sleep Quality

Sleep is one of the most underrated anti-aging tools.

During sleep:

  • Cells repair themselves
  • Hormones balance
  • Stress decreases
🧘‍♀️ 5. Reduce Stress

Chronic stress accelerates aging dramatically.

Helpful strategies:

  • Meditation
  • Breathwork
  • Time in nature
💊 6. Use Targeted Supplements

Some supplements may support longevity:

  • NMN / NR
  • Resveratrol
  • Omega-3
  • Magnesium

👉 Quality matters — always choose well-reviewed products.

💡 7. Mindset & Lifestyle Matter

Your mental state has a powerful impact on aging.

People with:

  • Purpose
  • Strong social connections
  • Positive outlook

tend to age slower.

📊 Conclusion

Lowering your biological age is not about magic — it’s about consistent lifestyle choices.

By improving:

  • Nutrition
  • Movement
  • Sleep
  • Stress levels

you can feel younger, healthier, and more energetic.

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!
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