Category: Food

My tips and tricks for a healthy nutrition.

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.

Is a vegan nutrition healthier?

Eating vegan is considered chic and trendy.
The main arguments are: animal welfare, environmental protection, and better health. I’ve met people who think they’re superior because they eat vegan.
But I’ve also met those who felt weak and drained while on a vegan diet. As you can see, opinions are divided on this topic.

Here view my favorite vegan protein shake on Amazon.com

Disclosure: this post contains affiliate links. As an Amazon Associate, I may from qualifying purchases. There are no extra costs for you.

It is undisputed that a plant-based diet has many advantages. Primarily because of the vitamins and secondary micronutrients it contains, which have a positive effect on health. 

The presence of trace elements and low fat content are further advantages. Plant-based oils are also excellent for maintaining healthy and elastic blood vessels.
I would like to examine three controversial aspects in more detail.
– Animal welfare:

To that end: humans have been omnivores since the Stone Age. They are not predators like lions, which only eat meat, nor horses, which exclusively eat grass and hay. The structure of human teeth proves this.

If humans did not eat animals and the natural law of “eat or be eaten” in the animal kingdom did not apply, there would be uncontrolled reproduction, disease, and competition among animals.

Furthermore, the land used to grow corn and soy as a source of plant-based protein for feeding the world’s population displaces many animal species, which then have fewer offspring.

– Environmental protection:

It is true that factory farming produces CO2, which contributes to further global warming. Figures show that approximately 5% of total human-caused CO2 emissions are attributable to meat production.

Feeding the animals brown algae would drastically reduce this amount. Natural animal husbandry on pastures and organic farms significantly lowers CO2 emissions.

– Improved health:

Note: A purely vegan diet can lead to a deficiency in B vitamins, which must be compensated for with supplements.

The biological efficiency of purely plant-based protein is around 50%, while that of animal protein reaches 70-80%. This means that of every 100 grams of protein consumed, 70 grams are absorbed and utilized by the body. An exception is the chicken egg, which is utilized by the body in its entirety.

Another point to consider: The trace element iron is also found in plants, but it is not absorbed as efficiently as iron from red meat. Iron is essential for the formation of red blood cells.

Therefore, I believe that the healthiest way to eat is through variety. My Anti-Aging Recipes — Fast and Healthy

Meals should contain foods of plant and animal origin – in a ratio of approximately 3:1. This includes sufficient protein, about 1 gram per kilogram of body weight, plant-based fats, and nuts.

Here are my 10 tips for a healthy nutrition:

1. Fresh fruits and vegetables are a must: a salad every day, a piece of fruit with every meal.

2. Once a week, eat a 200-gram steak of beef, veal, or lamb. Pork should be eaten in moderation due to its arachidonic acid content, which promotes inflammation.

3. Eat deep-sea fish twice a week. It’s high in protein and contains iodine, which is essential for thyroid health.

4. Eat poultry once a week: It’s high in protein and low in fat—without the skin.

5. Lightly steamed vegetables as a side dish. A small amount of potatoes now and then.

6. Once a week, have a tofu dish with rice and stir-fried vegetables.

7. Use plant-based fats daily, except for palm oil. Add them to your salad or simply spoon them on.

8. Eat a handful of nuts every day.

9. Keep cooking times as short as possible. 15 minutes is ideal.

10. If pizza, pasta, or chocolate are tempting, that’s no problem. They’re fine once in a while. But then, enjoy them properly!

Voilà!

Disclosure: This post contains affiliate links. As an Amazon Associate, I earn from qualifying purchases.There are no extra costs for you.

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!

My Anti-Aging Recipes — Fast and Healthy

The 10 best quick meals for long-term health and fitness!

These days, when it comes to cooking, there are three important benchmarks:

  1. It has to be quick.
  2. It has to be healthy.
  3. It has to taste good.

Here are 10 recipes for dishes that more than satisfy all three of these criteria. Each recipe serves 2 people and takes about 15 to 20 minutes to make.

  1. Russian Borscht Stew with Buckwheat
Feel younger with healthy food. Here: Russian Soup with vegetables , buckwheat, humous and sour cream.
Russian Stew with buckwheat
  • 1 medium-sized head white cabbage
  • 1 fresh red beet
  • 1 large carrot
  • 2 medium-sized tomatoes
  • 1 thick slice celery root
  • ½ a leek
  • 2-3 large mushrooms or 1 handful chanterelle mushrooms
  • 150 grams buckwheat grains
  • 2 tablespoons vegetable broth powder
  • Olive oil
  • Parsley

Slice the vegetables and the mushrooms. Boil 1 liter of water and add the vegetable broth powder to dissolve. Add the sliced vegetables, mushrooms, and buckwheat grains. Cook for 10 minutes at low heat. Finish with a generous dash of olive oil and a handful of chopped parsley.

Serve with a spoonful of hummus and/or sour cream.

  1. Fish fillet (for example, smoked mackerel, as shown here) with Fried Pimientos and Blue Cheese Porridge
Feel younger with healthy food. Here: Fish-filet with mush potatoes and roasted pimientos.
Fish-Filet with mush potatoes and roasted pimientos
  • 1 smoked mackerel
    • Alternative: use salmon or any other fish you prefer, season with salt, pepper, a tablespoon of olive oil, and a few drops of balsamic vinegar, then bake in foil for 20 minutes at 185 °
  • 1 bag of green pimientos (a.k.a. pimientos de padron)
  • 2 or 3 potatoes
  • 50 grams of blue cheese
  • 100 milliliters milk
  • Salt, pepper, and olive or rapeseed oil for sautéing
  • Fresh tomato slices for garnish

 

Remove the skin and bones from the mackerel. Fry the pimientos in oil with salt and pepper. Boil the potatoes in salted water, drain ¾ of the water, add the blue cheese and milk, and mash together with a fork or a potato masher.

Serve with a few slices of fresh tomato.

  1. Vegetable Pancakes with Herb Quark, Hummus, and Mixed Green Salad
Vegetable Pancakes with Herb Quark, Hummus, and Mixed Green Salad
Feel younger with healthy food

Vegetable pancakes (or potato pancakes), hummus, and herb quark from the deli counter at your favorite supermarket

  • Salad ingredients: organic mâche greens (a.k.a. lamb’s lettuce), ½ cucumber, 2 tomatoes, green onion
  • 2 tablespoons olive, sunflower, or MCT oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper

 

Warm the vegetable pancakes in the oven at 180°C for 15 minutes. Combine the greens with the chopped cucumber, tomato, green onion, salt, pepper, oil, and vinegar.

Remove the vegetable pancakes from the oven, place on large plate, top with herb quark and hummus, and serve with salad on the side.

  1. The Classic: Fried Potatoes with Eggs Sunny-Side-Up and Fresh Sauerkraut
Antiaging with healthy food. Here roasted potatoes with fried eggs and sauerkraut-salad.
Fried potatoes with eggs and sauerkraut-salad.
  • 2 or 3 new potatoes
  • Organic eggs
  • 150 grams fresh sauerkraut per person (barrel-cured is best)
  • 1 or 2 green onions, chopped
  • Seasoned salt and pepper
  • 1 tablespoon maple syrup
  • Caraway seeds
  • 1 tablespoon flaxseed or sunflower oil
  • Rapeseed or olive oil for frying

 

Peel potatoes and slice them as you prefer. Place potatoes in a skillet with olive or rapeseed oil and chopped green onion and brown for 7-10 minutes. While the potatoes are cooking, combine the maple syrup, a pinch of caraway seeds, and flaxseed oil with the sauerkraut. Place the fried potatoes on a large plate with the sauerkraut on the side. Cook the eggs in the same skillet you used to fry the potatoes, sprinkling them with seasoned salt. Lay the eggs atop the fried potatoes and serve.

  1. Red Lentil-Vegetable Soup
Antiaging with healthy food! Here Red Lentil Soup with fresh vegetables.
Red Lentil Soup with vegetables
  • 500 milliliters organic vegetable broth
  • 200 grams red lentils
  • 50 grams fresh ginger
  • 100 grams chanterelle or porcini mushrooms
  • 200 grams broccoli, green asparagus, or another favorite vegetable
  • 1 bunch of “soup vegetables” (1 rib celery or 1 piece of celery root, 1 leek, 1 handful curly parsley, and 1 carrot, as needed)
  • 2 tablespoons olive or MCT oil
  • Parsley

 

Bring the vegetable broth to a boil. Rinse the lentils and add them to the broth. Grate the ginger directly into the broth. Wash and chop the mushrooms and vegetables, and add them to the pot. Cook for 10 minutes. Finish with oil and a handful of parsley.

Serve the soup with a spoonful of sour cream.

  1. Tortellini with Jumbo Shrimp
Antiaging with healthy food! Here Tortellini with Jumbo Shrimp, Carlic, Tomato and Parmesan-Cheese.
Tortellini with Jumbo Shrimp
  • 1 package fresh tortellini pasta
  • 400 grams jumbo shrimp
  • 1 green onion, chopped
  • 2-3 cloves garlic
  • 2 medium-sized tomatoes
  • 4-5 marinated sun-dried tomatoes
  • 100 grams whole green olives
  • 1 chili pepper
  • 1 tablespoon organic vegetable broth powder
  • 30 grams of Parmesan cheese
  • Olive or rapeseed oil for sautéing

Add shrimp, vegetable broth powder, chopped green onions, olives, and chili to a wok and sauté in olive oil. Meanwhile, chop the garlic, sun-dried tomatoes, and fresh tomatoes. Bring a large pot of water to a boil, add salt, and add tortellini, cooking for about 4 minutes. Drain the pasta. When the shrimp are red and cooked through, add the rest of the chopped vegetables to the wok, and cook, stirring frequently, for about 3 minutes. Add the drained tortellini to the wok and stir to combine.

Serve in pasta bowls and garnish with freshly grated Parmesan.

  1. Mixed Green Salad with Seaweed and Tofu
Antiaging with healthy food! Here green leaves salad with seawead and roasted tofu.
Green salad with seawead and roasted tofu
  • 250 grams mâche greens (a.k.a. lamb’s lettuce)
  • 2 or 3 medium-sized tomatoes
  • 1 cucumber
  • 1 ripe avocado
  • 1 green onion
  • Seaweed salad from the deli counter
  • Your favorite salad dressing
  • 200 grams firm tofu
  • 50 milliliters soy sauce
  • Rapeseed oil for sautéing

 

Cut tofu in to large pieces and marinate for 10 minutes in soy sauce. Chop the salad ingredients and combine with the dressing. Serve on two large plates, spooning the seaweed salad over the top. Heat oil in a wok and cook the soy sauce-marinated tofu until well browned.

Arrange the browned tofu pieces over the salad and serve.

  1. Kefir-Spelt Pancakes with Cottage Cheese
Antiaging with healthy food! Here Kefir-Spelt Pancakes with cottage cheese.
Kefir-Spelt Pancakes with cottage cheese
  • 250 milliliters kefir
  • 2 eggs
  • 4 heaping tablespoons spelt flour
  • Cottage cheese
  • 1 container fresh raspberries
  • 1 tablespoon honey
  • Flaxseeds (about 1 tablespoon)
  • A pinch of salt
  • Butter, plus oil for cooking

 

Preheat oven to approximately 70°C. Combine the kefir, eggs, and spelt flour, and add a pinch of salt. In a small pan, fry the pancakes in a little oil, brush them with butter, and place them in the preheated oven on a plate to keep warm. In a bowl, smash the raspberries and combine them with honey and flaxseeds.

Serve the pancakes with cottage cheese and garnish with spoonfuls of the raspberry mixture.

  1. Pasta with Stir-fried Zucchini and Mozzarella
Antiaging with healthy food! Here Fresh Pasta with vegetables and Mozzarella
Pasta with vegetables and Mozzarella
  • 2 small zucchini
  • 1 green onion
  • ½ red bell pepper
  • 100 grams of your favorite mushroom
  • 2 medium-sized tomatoes
  • 1 clove garlic
  • 1 tablespoon organic vegetable broth powder
  • 2 large balls of fresh mozzarella
  • 30 grams Parmesan cheese
  • Oil for sautéing
  • Freshly ground pepper
  • Tagliatelle noodles for two

Cook the pasta in boiling salted water according to the package directions. Drain. Chop the vegetables, mushrooms, tomato, and garlic and sauté in a large skillet with oil, vegetable broth powder, and ground pepper. Add the cooked, drained pasta to the skillet and stir well to combine.

Divide into two pasta bowls, top each with a ball of mozzarella, and sprinkle with freshly grated Parmesan.

  1. Sautéed Vegetables with Chicken Strips
Antiaging with healthy food! Here fried vegetables with chicken strips and fresh tomato
Roasted vegetables with chicken strips

300 grams boneless, skinless chicken breast

300 grams green asparagus (or another favorite vegetable)

Green onion

1 yellow bell pepper

1 rib celery

1 clove garlic

2 tablespoons olive oil

Balsamic vinegar, approximately 1 tablespoon

1 tablespoon organic vegetable broth powder

1 medium-sized tomato

Marinate chicken breast in 2 tablespoons of olive oil, 1 tablespoon of balsamic vinegar, and salt and pepper to taste for 1 hour. After marinating, cut chicken breast into strips.

Chop the asparagus (or other vegetable), green onion, yellow bell pepper, celery, and garlic and sauté in olive oil for 5-7 minutes. Divide the vegetables between two plates. While the pan is still hot, brown the chicken strips for 3-4 minutes over high heat. Place the browned chicken strips on top of the vegetables. Garnish with slices of fresh tomato.

Voilà.

Bon Appétit!

 

Interval Fasting – the light alternative

Have you ever fasted before?

Fasting happens to be very trendy right now. Especially when it comes to using radical methods to improve your health.

Why is fasting so popular? It’s been scientifically proven that it puts the body under positive stress, cleansing it and forcing it into a process of renewal. A traditional fast takes at least 7 days, during which you only drink water, sip on a cup of rice or oatmeal porridge once a day, and torture yourself daily with an enema. After this, you feel like a new person. But only if you survive the first 2 days. And that’s not easy!

Why?
By the end of the first day of fasting, most people get a terrible headache due to the lack of glucose in the brain. The stomach also chimes in—painfully—as a way of protesting the fact that it’s suddenly out of a job.

When I tried to fast, I couldn’t make it through a day like that. In the end I had to drink a cup of hot milk with some honey so I could go to sleep. So if traditional fasting is too much of a challenge, what’s the solution?

Here’s where “light fasting”, a.k.a. interval fasting, comes into play.

Although the results aren’t 100% equal to those of a classic fast, interval fasting can also have positive effects on the body. The centerpiece of an interval fasting regime is a 16-hour break between 2 meals in one day.

The scenario can look like this:

  • dinner before 6 p.m.
  • and breakfast the next morning at or after 10 a.m.

If you stick to this schedule, you’re fulfilling the basic requirements for interval fasting without having to expend a lot of effort or deal with prolonged feelings of deprivation!

Another advantage of fasting at night is that the body can concentrate completely on its nightly repair processes without having to expend energy digesting food.

If you can manage to do it 3 times a week, interval fasting can have a noticeably positive effect on your body and health.

What you can do furthermore BioAge; How you can lower your Biological Age

Good luck!

Voilà.

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

 

 

Biohacking – optimize yourself!

Thanks to a tip, my interest in an extraordinary movement—still relatively new in the German-speaking world—was aroused. In July 2019 I followed up on that tip and attended the international biohacking conference, the “FlowFest 2019” in Munich.

During the conference, I familiarized myself with a range of topics and practices in the biohacking scene.

What is biohacking?

It refers to our individual power to increase our physical and mental potential—as well as that of the environment—in order to enhance well-being and performance.

On a beautiful sunny July morning, hundreds of cheerful, healthy-looking, multilingual people flocked to the courtyard of the old factory on Munich’s Prater Island. Their aim? To exchange ideas about new health trends and further increase awareness around issues related to body and mind.

The host was former high performance athlete Max Gotzler.

He is the founder of “FlowGrade” and one of the leading representatives of the biohacking movement. Conference participants spoke German, English, Dutch, and Finnish, along with other languages I couldn’t identify. There were various lectures and multiple workshops on offer.

The conference also brought together a number of outstanding speakers and guests. A sun-worshipping neurosurgeon from the United States, a scientist and keto nutrition advocate, and a self-made biohacker from the Netherlands. He climbs into a tub of ice water for 2 minutes every morning and doesn’t eat his first real meal until 2 p.m.

There was also a scary-looking bodybuilder who won over the audience by lovingly demonstrating stretching exercises to relieve back pain.

Equipment vendors and various representatives for a range of nutritional supplements were also part of the festivities.

I was especially impressed with a red light lamp that supposedly has miraculous biohacking effects beyond heating. Vitamins, magic-powder concoctions, special mattress covers, and magnetic field-zapping devices were naturally part of the offerings, too.

Completing the picture were numerous books about advanced forms of exercise and sports equipment. During lunch, there were only organic and natural lemonades to drink, of course.

Despite feeling slightly critical, I still learned a lot and took away plenty of lessons from the conference!

Here are my everyday biohacking tips for everyone:

  • Every morning after waking up, a yoga sun salutation, followed by a 30-second cold shower
  • A 10-minute walk before breakfast, if possible
  • 1 hour of exercise 3 times per week: ¾ cardio and ¼ strength training
  • After exercise, 400mg magnesium plus calcium in the form of a sports drink
  • As often as possible, choose only steamed vegetables or salads as side dishes for a protein source
  • Spend 20 minutes in the sun every day, even when it’s cloudy
  • Avoid elevators whenever possible
  • Meditate for 10 minutes before going to sleep

Violà.

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FLOWFEST 2019, MUNICH

Away with micro-inflammations!

Its common knowledge that as we get older the body’s repair processes take longer—and sometimes don’t function as It’well as they should.

What’s lesser known is that countless, barely detectable micro-inflammations are often the cause of the body’s inability to repair itself. These micro-inflammations are small accumulations of immune system.  Cells and substances that, in line with their purpose, get rid of the body’s own “waste.”

In the process, the body disposes of immune system cells.  They creates an even greater amount of waste, which in turn attracts other cells. This can put a strain on the body.

If we want to lower our biological age, we want to improve the body’s ability to repair itself and clear out what we don’t need.

As I mentioned in my post BioAge: How you can lower your Biological Age  regular exercise and good nutrition can have a positive impact on your body’s repair processes.  It help you create less waste in the first place.

Besides incorporating exercise and practicing good nutrition, it’s important to prevent the body from overreacting to inflammation—and getting rid of valuable immune system cells in the process.

Anti-inflammatory substances can be helpful here. Cortisone, for example, is one of the greatest discoveries in modern medicine. For some inflammation-related diseases, it’s the remedy of choice.

For healthy people, however, natural substances—such as those contained in plants, fruit, and berries—represent a perfectly adequate way to reduce inflammation. Cherries, raspberries and turmeric are particularly good sources of anti-inflammatory substances. Red wine, which contains a polyphenol called resveratrol, is also a well-known source of anti-inflammatory nutrients.

Here’s my recipe for preventing micro-inflammations:
  •  A handful of cherries or raspberries every day
  • Every 3 months for two weeks: turmeric capsules OR a delicious dish with turmeric twice a week
  • Twice a week: a glass of red wine or resveratrol supplements

Voilá.

 

Do we need nutritional supplements?

If I had to answer this question with “yes” or “no,” I would say “yes.”

However, it depends on which nutritional supplements you’re considering, as well as the dosage and the time of year.

First and foremost, I want to talk about vitamin D. These days, there’s a lot of debate about vitamin D, and experts often have opposing opinions about it. In this case, I would go with golden mean and recommend 500 I.U. of vitamin D every other day during the winter months from November to May. Ideally, combine it with calcium and vitamin K.

At this dosage, you’re neither in danger of exceeding the recommended daily allowance nor of having a deficiency (which is due to a lack of UV radiation, which ultimately leads to the formation of vitamin D in the skin).

Vitamin D with calcium promotes strong bones, a resilient immune system—and can improve your mood.

In addition to vitamin D, I recommend a 4-week B vitamin treatment every 2 months. If you’re a vegan, B vitamin treatments are indispensable, especially vitamin B12 (which you should take on a daily basis).

For women, along with B vitamin treatments, taking iron supplements is also a good idea.

For people over age 60, every two months I recommend a 4-week treatment with supplements that promote cartilage formation: 500 mg glucosamine hydrochloride and 400 mg chondroitin sulphate per day. In combination with moderate exercise, this regimen can considerably delay cartilage decay, which in turn helps you avoid (or lesson) arthritis-related pain and reduce the need for a possible operation in the long-term.

As part of this cartilage-building regimen, I also recommend taking 12 mg of vitamin E per day. During periods when you’re not taking vitamin E, make sure your diet is rich in flaxseed, pumpkin, or sunflower oil. You can easily sprinkle these oils over your food, for example.

I also want to mention the importance of taking  selenium, which prevents micro-inflammations and can thus help counteract the development of cancer cells. 50 mg of selenium per day is sufficient.

In summary:

  • Every 2 months for 4 weeks: B vitamin treatment (for women, in combination with iron supplements), plus 50 mg selenium per day
  • From November to May: 500 I.U of vitamin D + calcium and vitamin K every other day
  • For people over 60, every 2 months for 4 weeks: cartilage-building supplements + 12 mg vitamin E per day
  • On days when you exercise, I recommend a sports drink that contains 400 mg of magnesium

What about “designer” supplements that claim to boost your mental faculties? I classify them under the motto, “take them if it helps.”

For  women who happen to be in a menopause mood Menopause; a myth?

Voilà.

LOSE WEIGHT THE RIGHT WAY!

“Weight loss” is a powerful term that leads many people to believe they’re carrying around “more than they need.”

Being at a lower body weight means being in good health, looking good, and enjoying a higher quality of life. Which is partly true. Inevitably, when we’re thinking about weight loss, the first thought that comes to mind is: which diet is best? That is, which diet is the fastest way to melt away those cushions of fat?

The answers to this question—in the form of dietary suggestions and tools—are all over the media, in pharmacies, and on the market. This helps generate big sales in the diet and wellness industries.

In my opinion, however, no diet on its own is capable of helping us lose weight!

Besides that, women in particular need a certain amount of body fat to stay healthy. My post Love your fat cushions! has more information about this idea.

Instead of starting with diet, we want to approach weight loss from the other end. In other words, we want to ask ourselves:

“What do I do?” instead of “What do I eat?”

First and foremost, when it comes to weight loss, we have to give up our “I’m feeling lazy” diet! Why? One of the best ways to decrease body fat is to increase muscle mass through exercise and sports.

Even when we’re at rest, our muscles burn energy. In other words, our muscles are the best natural weight-loss remedy that comes from within.

But this doesn’t mean that exercising gives you permission to pig out. There are still a few rules to follow here. Still, there’s nothing wrong with indulging yourself now and then. In fact, it’s a good idea to do it occasionally. Why? Giving yourself permission to splurge contributes to feelings of inner satisfaction—and to your long-term success!

Here’s my strategy for successful, long-term weight loss:
  • 3 times/week: 1 hour of exercise (45 minutes of cardio and 15 minutes of strength training)
  • 2 times/week: 20 minutes of stretching and/or yoga
  • 1 time/week: 15-30 minutes of dancing
  • 1 time/week: Rest
Nutrition: not so many carbs, lots of protein, fresh vegetables, 2-3 liters of sugar-free/alcohol-free fluids per day

Voilà.

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NUTRITION – The perfect day

Breakfast

● Low-carb muesli with plain yogurt and nuts
● Strawberries, blueberries, or raspberries
● Large cup of green tea

Lunch

● Red lentil vegetable soup with a dash of sour cream and flaxseed oil
● 1 apple or 1 orange

Afternoon Snack
● 1 protein shake
● 1 piece of fruit or a handful of berries

Dinner

● Salmon filet baked in parchment with a side of steamed vegetables or potatoes
● Spinach and tomato salad with pumpkin seed oil

Throughout the day, drink two liters of still water and unsweetened tea. Allow 16 hours between dinner and breakfast—an interval fasting quickie cleanse!

Voilà.

 

 

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