Basic principle – the “why”

1. Make it so small that failure becomes impossible.

• • Don't try to do everything at once; start by choosing just a few individual tasks. So few that "failure becomes impossible." You can always expand later.
  • Consistency beats intensity – every day.

2. Habits don't change your goal, they change your identity.

• • Instead of "I want to live a healthier life" → "I am someone who takes good care of their body."

How can I achieve my goals more easily?

• Just do it (the smallest possible step)
• Make obvious (visible, planned)
• Make it attractive (pleasant, rewarding)
• Make it satisfactory (success is noticeable)

Key points:

• Not "all or nothing", but "always something".
• A habit that lasts is more valuable than ten perfect weeks.
• Longevity is not achieved through one perfect day, but through good basics every day.

1. Nutrition – daily, not perfect

• At least one portion of vegetables per main meal
  • Don't start with "changing everything" or "only salad," but add a handful more.
  • Ideal: Cruciferous vegetables, sprouts or colorful vegetables

Implementation:

• • Place vegetables in a visible location (refrigerator at eye level, bowl on work surface)
  • Habit coupling: "After cooking → first put vegetables on the plate"

• No snacks between main meals
  • Rationale: Prevents persistent blood sugar spikes, supports metabolism, gut health and fat metabolism.
  • Tip: If necessary, choose savory over sweet – this stabilizes blood sugar and keeps you feeling full for longer.

• Sweets only directly after meals
  • Rationale: Consuming sugar along with other nutrients slows down the blood sugar response, reducing inflammatory stress.
  • Tip: 80% dark chocolate is allowed – it's rich in polyphenols and antioxidants.

• Lunch break between 7 pm and 7 am
  • Rationale: A longer overnight fasting period supports circadian metabolic processes, cell repair and hormone balance (e.g. insulin, melatonin).

• Avoid:
  • Added sugar and sweets: promote inflammation, insulin spikes, and lipid disorders.
  • Plastic/aluminum containers for hot, acidic and fatty foods: avoid potential absorption of harmful substances (e.g. BPA, aluminum)

• Berries 1-2 times daily with meals
  • Polyphenols, low glycemic load, longevity-associated

Implementation:

• • Frozen berries on hand
  • Replace standard dessert, do not eat in addition.

• Healthy fats every day
  • e.g. olive oil, omega-3 oil

• > 2 liters of water or unsweetened tea
  • It's most fun in a nice pitcher or mug.

2. Movement – ​​small, regular, coupled

• Daily walk (10–20 minutes)
  • Blood sugar regulation, mitochondrial training, stress reduction

Implementation:

• • If-then rule: "If I have eaten → I will walk for 10 minutes", "If I have a break → I will walk for 10 minutes"
  • The goal is regularity, not fitness.
  • Bonus: Audiobook or podcast → Increase appeal

• 2-3 short exercise sessions per week
  • Strength & muscle mass = central longevity factor

Implementation:

• • Define a minimum: Count for 5 minutes → e.g., express workouts or plank challenges via app
  • Lay out clothing and equipment in a visible location
  • Calendar block or fixed anchor time ("right after work" / "right after brushing your teeth") → decision eliminated

3. Sleep & Rhythm – the silent lever

• Fixed bedtime (+/- 30 minutes)
  • Circadian rhythm influences metabolism and immune function
    • At least 7 hours of sleep per night
    • Optimize the sleep environment
    • Blue light filter or glasses
    • Avoid mobile phones/TV as much as possible. Darkness (use a sleep mask if necessary).
    • Temperature approx. 18 °C → supports the body's own melatonin production

Implementation:

• • Evening anchor: always the same last action (e.g., tea, reading)
  • Consciously reduce light and screen usage
  • Sleep is not a bonus, but a basic necessity.

4. Stress & Nervous System – Regulate Daily

• 1 conscious break per day (2–5 minutes)
  • Breathing, nature view, short stretching

Implementation:

• • Link it to an existing habit (after parking / before lunch)
  • Optional: App for reminders / streak tracking

5. Supplements – as a bridge, not a replacement

• Use supplements consciously and regularly
  • Useful in times of stress, increased need, or gaps in daily life

Implementation:

• • Always take with the same meal
  • Place next to plates or coffee machines
  • Goal: not having to remember

Key rules for longevity habits

• Make it so small that failure becomes impossible. Consistency beats intensity – every single day.
• Not "all or nothing", but "always something".
• Longevity is not achieved through extremes, but through good standards.