Category: Lifestyle

Your Lifestyle influence your body and soul every each day.

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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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!

 

TAKE CONTROL OF YOUR THOUGHTS!

“THE HAPPINESS OF YOUR LIFE DEPENDS ON THE QUALITY OF YOUR THOUGHTS,”  SAID THE ANCIENT PHILOSOPHER MARCUS AURELIUS.
FROM A HEALTHY NUTRITION PERSPECTIVE, I ALSO AGREE WITH THE MODERN-DAY SAYING, “YOU ARE WHAT YOU EAT.”
ALONG THOSE LINES, MY PERSONAL MOTTO IS: “YOU ARE WHAT YOU THINK.”

Our thoughts are literally written all over our faces. Not only is it exhausting to think one thing and try to communicate something else to the outside world. Besides that, when your body language and your words don’t align, you come across as inauthentic.

THE PRINCIPLE: THINKING THE RIGHT WAY!

But when it comes to our thinking, what’s right or wrong? First off, there are no wrong thoughts. At the same time, it’s still important to question them! Especially if you have the feeling that your thoughts are bringing you down somehow.

The best examples are:
  • Comparisons
  • Conventional beliefs
FOR EXAMPLE, THE SAYING “THAT’S JUST NOT DONE” IS ONE WE SHOULD THROW OUT LIKE AN OLD RAG. THE SAME GOES FOR COMPARISONS WITH OTHER PEOPLE. (FOR MORE ON THIS IDEA, SEE MY POST, BIO-AGE: THE MENTAL SIDE.)
THINK ABOUT IT:
  • You’re unique and one of a kind!
  • Be aware of this—and carry this awareness with you every day of your life!
  • Love yourself, inside and out, with “no ifs, ands, or buts!”
  • Treat yourself and others with kindness.
  • Be open to what others say. You want the people you meet to enjoy being in your presence, even if it’s only for a moment.
WAGE A POSITIVE INNER DIALOG!

This isn’t easy, because our survival instinct, which we inherited from our early ancestors, still dominates our thinking, constantly prompting us to look for the worst in every situation. Thankfully, unlike our ancestors, most of us no longer have to deal with life-threatening dangers on a daily basis. Still, we have to continue to remind ourselves that we’re (usually) not in any immediate danger.

Over time, as we become more aware of our instinctive thought patterns, negative thoughts don’t disappear completely. But they do gradually lose their power over us, allowing positive thoughts to take their place. Little by little, we internalize a positive self-image, which we can carry with us wherever we go.

On average, it takes about 66 days to establish a new habit. If we break it down, we can achieve this goal in just 7 minutes a day!

7-MINUTES-A-DAY “TALK TO YOURSELF”  EXERCISE:

(To get the most out of this exercise, repeat these phrases while looking in the mirror.

  • I feel great and at peace with myself!
  • Today I look good!
  • I’m unique and one of a kind!
  • Nothing can harm me—I’m independent and free!

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

Voilá.

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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.

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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.

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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.

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Sexy or comfortable?

September 23, 2019

A lot of women ask themselves this question when they look in their closets or browse the women’s section of a department store.

On the one hand, you don’t want to sacrifice your femininity. But on the other hand, you do want to avoid clothes that constrict, pinch, or show more than you want when you move around. Ideally, you want to find clothes that are both sexy and easy to wear.

First and foremost, your clothes should be comfortable

So it’s best to choose fabrics made with natural fibers like cotton, viscose, silk, and wool. Not only do these materials feel good, but they also allow the skin to breathe.

I’m a big fan of clothes. But when I go shopping and see those monstrosities made of mostly synthetic fabric—many of which are lined—I have to wonder if the manufacturers have ever worn dresses like this themselves. For me, lining is one of the deadly sins of today’s textile industry. Adding an extra amount of air between the inner and outer layers of a dress is totally unsexy!

In the meantime, you want to look for clothes that show off your best parts. If you have nice legs, feel free to wear dresses on the shorter side. If you have great cleavage, there’s nothing wrong with a generous neckline. Again, above all, your clothes should feel comfortable! Why? If an outfit looks great but feels awkward, it’ll most likely end up as a one-day outfit.

Tight black pants made of viscose with a touch of spandex suit every woman and create a slimming effect. Combine them with black ballet flats or high-heels, and you can easily go from daytime comfort to nighttime glamor. They’re also easy to mix and match with a range of tops, from bold blouses to business-like blazers.

Have fun in your clothes!

Voilà!

 

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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.

 

Let there be light!

There’s no living thing on earth, apart from a few animal species that only live underground, that doesn’t somehow depend on the sun.

Nothing has greater power over our planet than the sun. It determines the rhythms of nature, regulating its hibernation and blossoming phases. The warming rays of the sun give us a sense of comfort and well-being. When the sun withdraws, nature longs for it to reappear.

Besides warmth, the sun provides light, which is not only indispensable for the survival of plants and animals, but also for us humans, as part of life on earth. Sunlight determines our waking and sleeping patterns, thereby influencing our sense of well-being.

Through exposure to sunlight on our eyes and skin, we release hormones that keep us active during the day and help us fall asleep at night. Without a sufficient “dose” of sunlight, our hormones grow out of balance and become more susceptible to disruption, ultimately impacting our biological age.

So what’s a sufficient “dose” of sunlight? I don’t think there’s an upper limit here.

Every morning, I try to take a 10-minute walk around the block before breakfast.

If you go to work early in the day, you  automatically get your morning dose of sunlight.

During the day, try to spend as much time outside as possible. Even in winter. Why?

Light and fresh air create the best conditions to improve your biological age!
Violà