Tag: BioAge

Reality or Fantasy?

What makes us happy? A very good question to which there are certainly many answers.

A thousand things can make us happy, from a cup of good coffee in the morning to a hug from a loved one.

One thing seems certain: only things that really exist or really happen have real emotional value for us.

On the other hand, we consider the world of dreams or fantasies to be a waste of time and a disappointment if it does not correspond to reality.

But – Is that really the case?

The fact is – our brain cannot clearly distinguish between reality and fantasy.

It experiences ideas just as intensely as real events. An example: imagine a lemon that you would like to bite into. You immediately feel the fragrant peel and the sour taste of the juice on your lips. Your saliva starts flowing. You enjoy the whole process, assuming you’ve had this experience before.

As a result, you are also able to really experience certain experiences and emotions with the help of your imagination. This phenomenon was discovered scientifically a long time ago and is used in psychology. There are mental training programs that help athletes or patients feel better.

Everyone can use the power of imagination.

Are you not 25 years old anymore?
Then close your eyes, take a deep breath and imagine for a moment that it is you! What would happen? How would you feel? Your back straightens. You take one deep breath after another, you would feel energy and drive.
Have you always wanted to be a king or queen?
Then put on your most beautiful suit or dress, walk a few steps like a king or queen, greet your imaginary subjects with dignity. How does that feel? Are you king or queen for this moment?
Does that sound stupid?  You would never do that?

Are dreams of no use? Just the sole acceptance of reality?

It would be a shame to give up dreams! This would result in the loss of a very useful resource – the healing power of our imagination. Because with your imagination you can imagine and live through anything, almost like in reality.  Because needs that are not fulfilled eat away at our soul.

Here are my 5 tips for successful dreaming:

– Allow yourself to dream!
– Accept that some things remain just a dream and that’s a good thing!
– Perform personal, regular dream rituals by finding a quiet place or starting one after wakingup.
– Imagine your desired constellations as precisely as possible: what you want to feel, see or smell and how you feel.
– Enjoy the moment, know that this is good for your body and your soul, regardless of whether the dream comes true or not!
Voilà!
 
 

Personalized Supplementation

Do you swallow dietary supplements because you may have heard or read about them? Do you even swear by it? That’s not entirely wrong.

The Whole Biohacking Scene Biohacking: optimize yourself! lives from it, literally. You only feel part of the scene when you have a considerable collection of Supplements. 

It’s easy to lose track. The pharmacies and drugstores are full of such preparations, with different dosages and compositions. According to the latest studies, only 30% of the EU population eat healthily according to WHO guidelines. So that the majority does not or insufficiently.

The fact is that even with a healthy nutrition we are not sufficiently supplied with micronutrients and amino acids. Industrially processed foods, depleted soils, greenhouse effect in fruit and vegetable cultivation are some of the factors responsible. As a result, important elements for building and regeneration the body are missing. Also on a mental level.

50% of people do not feel sufficiently fit and mentally overwhelmed.

In an earlier post I wrote extensively about the meaning and benefits of dietary supplements.Nutritional Supplements—a smart addition! 

  • Let’s start with selenium. The agricultural soils are poor of it. Likewise the organic systems. The daily requirement of at least 50 mg selenium is not covered by this.
  • Sun vitamin D is also found in foods only to a limited extent. This puts people in northern latitudes at a disadvantage during the winter months.
  • Omega 3 fatty acids also develop their positive effect only in higher doses, which we cannot achieve with oil, nuts and fish.
  • B vitamins need optimal absorption in the gastrointestinal tract, which is not always the case.
  • “The King Vitamin” C loves freshness. It disappears within 40 minutes of cutting fruit and vegetables. Cooking can’t stand it at all. However, it is essential. In the Middle Ages, seafarers often lost their teeth due to shortages.
  • Magnesium and zinc are also in short supply. Anyone who does not eat a pot of porridge every day is not optimally supplied.
  • A lack of these substances causes discomfort, in the worst case it causes illness. With an adequate balance, however, health can be maintained and some diseases can even be cured. However, uncontrolled intake is wrong without knowing what you actually need. Here, too, every person is unique in their physiological constitution. In addition, there are various lifestyles and health conditions.

 According to the differences, the addition of Supplements also depends on requirements and is variable. It is no coincidence that “Personalized Supplementation” or “PS” is the latest trend in health medicine.

This begins with a blood sample and the diagnosis of a possible deficiency. This is used to calculate your personal need for micronutrients and amino acids. Some practices/doctors and laboratories  work hand in hand in this field. Some supplements companies offer individually composed granules.

Here are my 5 tips for optimal supply of PS agents:

1. Find certified practices specializing in Personalized Supplementation

2. First carry out a blood sample analysis, then create an individul supplement list with dosage information.

3. Take your Personal Supplements for 3-4 months

4. Blood sample check again

5. If there is an optimal supply and an improvement, continue to follow the individually created supplementation. An annual follow-up check should be made.

Voilà.

 

The Power of Hormones

We are full of energy, our mood is great, we are well rested, balanced and can cope with our everyday lives effortlessly.

A fantastic scenario that we wish  for the rest of our lives. The score for this is based on good physical condition.
Our hormones play the music: Adrenaline, Cortisol, Serotonin, Dopamine, Endorphins and numerous other great substances.
Not to forget the powerful sex hormone trio of Estrogen, Progesterone and Testosterone. The source of hormones bubbles up at a young age. However, as we get older it starts to fade.
Can we do something about it to keep it bubbling forever?
Lifestyle definitely plays a big role here. Anyone who does sports, about 2.5 hours a week with endurance and strength training, ensures a regular endorphin shot.
The king of excitement and adventure is adrenaline. Small challenges every now and then play in his cards.
Cortisol is an unpopular hormone because it is mainly involved in stress. However, in small doses it is useful because it curbs an overly aggressive immune system.
Dopamine is a relationship hormone. Every compliment we can receive ensures its output.
A true solar hormone is serotonin. It ensures a good mood and a bright mind. We get it when we experience a sunrise, are outside a lot and look at the sun. In the evening, melatonin is formed from serotonin. It allows us to fall asleep and stay asleep easily.

What about the important sex hormones – the most sensitive divas of the hormone landscape: Estrogen, Progesteron, Testoseron?

Here nature is not squeamish and simply wants to take it away from us when time seems to have run out. This hits women particularly hard.
First, the corpus luteum hormone progesterone withdraws when the eggs run out. After that, estrogen becomes rare. At some point, testosterone levels out at a low level in both cases women and men.
Many women then experience unpleasant side effects of deficiency, even though they are in the prime of their life. Some more, others less. This is very unfortunate because women’s ability to have sexual experiences remains unchanged throughout their lives. Live out your sexuality
This is where human intelligence comes into play! 
What research and pharmaceutical production has achieved here in the last few decades is phenomenal, with the aim of helping women in their time of need. Like the extraction of hormones from the urine of pregnant mares, which after 50 years is now fortunately a thing of the past.
The modern substances are now produced from plants. They are rich in phytoestrogens and closely replicate human estrogen and progesterone. They are therefore referred to as bioidentical and compensate for hormone deficits, meaning they have almost no side effects
Worth mentioning is the wonderful book “Woman on Fire” by the German-American gynecologist and scientist Dr. Sheila de Liz. She has shed light on this topic and taken away the fear of HRT for many women. http://Wikipedia, Dr. Sheila de Liz
A widespread hormonal plague is hypothyroidism due to a deficiency in the thyroid hormone thyroxine, which is responsible for metabolism. Women over 50 are most commonly affected. Here too, treatment consists of increasing the missing amount of hormones.
The trio of estrogen, progesterone and thyroxine ultimately makes the music that keeps the female body healthy and beautiful – well into old age.
Here are my tips for optimal hormone balance:
1. Exercise to have endorphins (and other hormones) on a regular basis.
2. Spend at least 1 hour outside every day to have enough serotonin during the day and melatonin in the evening
3. Maintain good friendships and relationships with family, which provide dopamine
4. Take on challenges to give yourself a shot of adrenaline
5. Check the levels of thyroxine and sex hormones in order to adjust them with appropriate preparations, if there are deficiencies.

 

Voilà!

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!

 

 

 

You can find everything you need within yourself

We want to be seen, loved and recognized, making a good impression.

Natural, understandable and honorable needs. Because we are social creatures, highly dependent on each other.

That’s how nature wants it. On the one hand, it encourages us to improve our personality and appearance. But on the other hand, pressure and doubt arise when the results do not meet expectations.

The word “expectations” contains the word “expect” for someone or something that could make us happy and content.

At the same time, nature has given us our own will and the freedom to make personal decisions. This not only affects actions, but also our feelings.

The expectations of other people are usually self-imposed chains. It’s up to us to get rid of them!

We can limit them and view our own possibilities as “unlimited”.

These options include:
  • Strengthening self-love, in all its facets. The power of self-love
  • To be present and completely with yourself in every moment without giving up control over your own feelings
  •  Planning individual experiences, independent of other people
  •  Creating retreats and visiting them regularly
  •  Respect and care for your own body
  •  Keep the inner dialogue positive
  •  Learning to let it go

Anyone who pays more attention to their inner self and seeks fulfillment and satisfaction there becomes more independent of external influences and other people and retains control over their own emotional world.

This helps you to cope better alone and gives you more calmness in everyday life.

Here are my 5 tips for more freedom and peace of mind:

1. Clearly define your main needs, preferably in writing

2. Ask yourself every day whether these needs can be met on your own

3. Build in beautiful self-love rituals every day: body care, styling, sexual experiences, Live out your sexuality , home-cooked food

4. Accept that you cannot be “everybody’s darling” and that this is a good thing

5. Write down 3 sentences why you can love yourself better than someone else, along the lines of “I can love me better than you can!”

Voilà.

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!

 

Spirituality – Humbug or Hope?

The term “spirituality” comes from the Latin word “spirit” – and means “spirituality” or “inner life”.

In our materialized life there is unfortunately little space for questions of spirituality, at most on days like before Christmas.

Nevertheless, it is expressed in different directions of belief: within a religion, a community of interests or in intellectual debates with the world and oneself.

The latter aspect is particularly interesting because it is about individual attitudes towards life and beliefs.

If the world around us is constantly changing and sometimes appears threatening to us, then it is high time for inner contemplation in order to find stability.

Believing in the higher meaning of creation and that we cannot control everything, we come to inner strength. It gives us strength to change things that we can change or to accept things that cannot be changed.

“You are what you think” – this is why “Mind Care” is so important to control of own thoughts!  TAKE CONTROL OF YOUR THOUGHTS!

Spirituality brings inner serenity with it, which allows us to go through life more relaxed and joyful.

How does one come to an effective spirituality?

Here I’d like to share with you my 6 personal approaches to more spirituality in your life:;

  1. Connect yourself spiritually with something big – an idea, a movement, belief in a higher, protective power or in the eternal cycle of nature and so on …

2. Meditate regularly – ideally twice a day for 15 minutes, in order to be “in here and now” with yourself

3. Think “good” about yourself and other people, use positive thoughts like “I’m good enough” or “everyone tries their best”

4.  Define difficult life situations as challenges, try to see opportunities and what you can learn from certain experiences

5. Find your own life vision and bring it to your mind as often as possible. This will help you to pursue specific goals and implement them.

6. Learn the gratitude – write every evening 3 things, you are thankful for.

I wish you much success!

Voilà!

 

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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Sexual affairs – yes or no?

In recent surveys of people living in committed relationships, 50% of respondents admitted to having sex outside their primary relationship at least once.

This is in spite of the fact that most people rank fidelity and honesty at the top of their list of relationship requirements.

What drives people to have sex outside their relationships? And why is it so exciting when a sexual affair literally falls into their laps?

Does an affair spell the end of a relationship? Should people discuss their affairs with their partners?

I think there are two main factors to consider here:

  1. Whether both partners can completely satisfy their sexual needs within the relationship.
  2. Each partner’s ability to see themselves as an object of desire.

If there’s a big gap between partners in terms of their sexual fantasies and/or how often they want to have sex, it can have a negative impact on their sex life as a couple.

And it’s equally problematic if one partner doesn’t feel attractive or desired.

Of course there are other things that can damage the sex lives of people in long-term relationships, including the boredom and routine that tends to set in over time—and we don’t want to underestimate them.

While an affair can’t save a sexual relationship, it can help point out where it might be lacking. It can also serve as a reminder of a person’s attractiveness and worth.

I did some research on a popular Internet dating site to see how many contact requests a woman over 50 could get. Within 10 minutes, there were 45 contact requests, from men ages 18 to 80!

So if you’re a woman who’s reading this, I’d like to tell you that there’s no need to put up with chronic sexual dissatisfaction in your relationship. And I want to give you full permission to live out your sexuality.

That said, even if you want to live out your sexuality, you don’t necessarily need to have a sexual affair if you’re in an otherwise healthy relationship.

But if you do choose to have an affair, it’s important to think it through beforehand.

Here are some tips to consider:
  • Never have unprotected sex outside a committed partnership—you don’t want to risk any kind of infection for you or your partner.
  • Think about the real reasons you’re having an affair.
  • Talk with your partner about it hypothetically, or in the third person (what would happen if…?)
  • Only tell your partner about the affair if it affects your future together. If you’re looking to ease your conscience, do it in a therapy session or with someone you trust.
  • Learn from the affair and accept the consequences if necessary.
  • Think about the possibility that the affair could develop into the love of your life!

Voilà.

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Nutritional Supplements—a smart addition!

Staying young as you grow old doesn’t happen just like that. You have to work at it. But when you put in the effort, you can lower your biological age to the point where it’s well below the age written in your passport.

Along with a regular fitness routine, a healthy diet and getting enough rest, there’s another key component to lowering your biological age: taking nutritional supplements. In the biohacking world, supplements are a definite must!

Nutritional supplements don’t just support the body’s functional and regenerative capabilities. They can also help counteract the effects of aging. And some—like vitamin D in the winter—are indispensable.

Nutritional supplements include everything from multivitamins and skin-supporting substances like hyaluronic acid and collagen (which are naturally produced in the human body, but diminish with age) to newfangled plant extracts like fisetin and quercetin.

The range of supplements on the market nowadays is as wide-ranging as it is confusing. Determining which ones are effective (and which aren’t) depends on your reasons for taking them.

When it comes to taking supplements and lowering your biological age, it’s important to focus on the following health goals:

  1. Preserving vein elasticity and cardiac performance
  2. Strengthening the bones and maintaining the functionality of the joints
  3. Counteracting micro-inflammations and rapidly disposing of bodily waste
Here’s a list of nutritional supplements I’ve had good experiences with—and noticeable positive results:

Daily:

  • Spermidine (6mg)
  • Selenium (50mg)
  • Magnesium (400mg before going to sleep)

In alternating 4-week cycles:

  • Omega-3 and -6 fatty acids
  • Vitamin B, C, and E complex
  • Glucosamine and chondroitin capsules
  • Reishi mushroom capsules
  • Ashwagandha capsules
  • Quercetin capsules
  • Amino Acids or Nucleotides

Once a month over 2 days:

  • Fisetin (1500mg)

In the winter months, from November to May:

  • Vitamin D (20mg per day), ideally in combination with vitamin K and calcium

Besides the supplements I’ve mentioned above, collagen is especially important, since it contains valuable components for skin, tendon and joint health. Due to its high protein content (9g per tablespoon of powder), collagen can be a healthy way to increase your daily protein intake: mix 1 – 2 tablespoons into soups or drinks as needed.

The same goes for CBD oil (a derivative of the cannabis plant that doesn’t contain any intoxicating chemicals), which is full of healthy vital substances and has a relaxing effect on the body. Take it as needed!

Voilà.

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