Tag: Lifestyle

What really is anti-aging?

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

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

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

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

My opinion on this is a clear- NO!

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

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

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

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

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

This is how you sleep well!

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

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

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

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

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

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

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

Good night!

 

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.

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

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

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

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

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

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

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

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

Here they are:

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

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

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

Voilà.

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

 

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!

 

Share this post

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.

Share this post

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.

 

Menopause – a myth?

I think of the term “menopause” as a fictional diagnosis.

In fact, there are regions in the world where the term is virtually unknown. For example in Asia. In Western countries, on the other hand, menopause is not only considered a big deal, but it’s also presented as source of suffering for women.

However, I would argue that the phase of life in which women no longer have the biological ability to get pregnant is far less dramatic from a physiological point of view than many believe.

Even during menopause, women retain over half of their female hormones.

At the same time, the male hormone testosterone starts to take over. As a result, many women suddenly feel a greater desire for sex. As the saying goes: “There’s no fox like an old fox.”

A lesser-known fact is that men are much worse off than women as they age. Why? As their testosterone levels drop over time, men lose part of their sex drive—and this isn’t something they can restore naturally.

For women, on the other hand, it’s possible to find substances in the plant world that replicate the effects of female hormones. First and foremost, I want to mention soy, the miracle plant. Tofu and its cousins are outstanding sources of phytoestrogens (estrogen derived from plants). In addition, there’s a whole range of plants, including yam root, that can create effects similar to the female hormone progesterone.

These plant-based substances make it possible for women to balance out hormonal deficits in their bodies.

Whatever your gender, if you believe you’re going through “menopause”:

Two “S’s”—sports and sex—

are the most effective things you can do. Both activities create a hormone release that helps keep the body balanced and fit. If you often work up a sweat during sports or sex, hormone-related sweating becomes less and less of an issue.

Ultimately, it’s up to us as individuals to determine whether or not we’re going through “menopause.”

My gender-neutral prescription for “menopause” is:
  • Exercising 3 times per week
  • Having sex 2 times per week
  • A tasty tofu-based dish 2 times per week
  • And for women: Yam root supplements in the form of tea or skin gel, 2 weeks per month.

Voilà.

 

Can the right skin-care routine make you look younger?

You could spend hours every day with all the skin-care products on the market right now.

Most of these products make big promises: a youthful appearance, solutions for every skin problem, and the general feeling that you’re taking good care of yourself and doing the right thing for your skin.

In addition to simple and inexpensive products, you can also find so-called high-tech skin products in drug stores and pharmacies, which have been subject to years of laboratory testing by experts. Offering scientific proof, many of these products claim they’re capable of transforming the skin in a matter of weeks. And their prices reflect these claims.

In any case, it’s definitely important to take time every evening to free the skin from the stresses of the day—to cleanse, refresh and apply your favorite skin care cream. In the morning, it’s best to repeat this ritual in order to feel good throughout the day.

But is it possible to rejuvenate the skin with the “right” skin-care regimen?

In the post “How You Can Lower Your Biological Age”, I describe all the things you can do to have a positive impact on the body and the skin. Taken as a whole, these steps can shave up to 10 years off your biological age.

Unfortunately, the effects of skin care alone aren’t that far-reaching.

When we buy an expensive cream in a breathtakingly beautiful jar, we often experience an emotional high. We expect it to fix all of our skin problems. We apply it religiously. It’s an overwhelmingly good feeling!

But the fact is facial massage and facial exercises can do more for your skin’s appearance than any skin-care product, no matter how high-end or sophisticated it is.

So, as far as products go, the best thing to do is choose a skin-care line that suits your skin type and only costs enough money to make the investment seem reasonable. The differences between skin products, and the effects they have, are truly minimal.

With that in mind, here’s my skin-care routine:
Mornings:
  • Cleansing with a facial toner
  • Serum
  • Day cream, depending on the skin type—a rich, moisturizing cream is best
  • Make-up, if desired
Evenings:
  • Cleansing gel
  • Toner
  • Acid peeling every other day
  • Night cream with high oil content
Once a week: a face mask, as an extra source of relaxation.

Voilà.

 

Bio-Age – the mental side

Beginning in our early 40s, we start to ask ourselves: if that’s all there is?

Is it all over when it comes to our youthful energy, our thirst for adventure, and our willingness to experiment with a new profession or a new relationship? As time passes, these questions only grow more persistent.

At the same time, we live in an age when life expectancy is increasing, along with the opportunity to lead a full and varied life well into old age. With respect to aging, there’s no comparison to where we were 50 or 100 years ago.

These days, 40 is the new 30, 50 the new 40—and 60 the new 50.

However, if you’ve reached the point where you’re not expecting anything more from your life. Then you can also expect that things to remain as they are. In other words, if you’re convinced that you’re already too old for certain things, you’re creating your own barriers and limits.

If, on the other hand, you demand more out of life, then you ultimately create a self-fulfilling prophecy—in a positive sense. Exerting yourself physically in order to maintain and even improve your body’s ability to function—and delay its decline—is one aspect of this positive approach to aging.

In the post BioAge ; How you can lower your Biological Age I describe this physical aspect in detail.

At the same time, nothing stands in the way of your ability to grab onto all that life has to offer from a psychological perspective. But if you look at your life and focus on all the things you can’t reach, then they’ll remain under lock and key! Just like at the drugstore, where you have to ask for the keys to the coveted, high-end products in the glass cabinet.

In other words, there’s nothing you have to do without as you grow older, as long as it falls within ethical and legal limits.

On Instagram, for example, when I see portraits of women and men with grey grey hair and wrinkles wearing colorful, sophisticated clothes that some might consider age-inappropriate, I think: “How great that they don’t hold back from presenting themselves the way they want.”

I’m not saying you should put pressure on yourself to show off. Not at all. What I am saying is that we can each pursue happiness in our own way, according to our own rules.

Essentially, it comes down to developing the kind of awareness and expectations that enable us to live life without having to think too much about aging.

When we have this inner freedom, we tend to feel light and content—which in turn makes us feel more relaxed, knowing that our lives are far from over!

Voilà