Guest article by our nutrition expert Dr. Dorothea Portius
The cold season is over, and I've done it again: no sore throat, no cold, no flu – despite the demanding winter. I've made it through the last few months healthy and full of energy. Coincidence? Hardly. I'm convinced that my routine of diet, exercise, and mental balance is the key.
But instead of relying on strict plans and constraints, I take a holistic approach. Mindfulness, serenity and naturalness are the focusThis philosophy is based on my Three-pillar principle, which consists of nutrition, exercise and psyche These pillars form the stable foundation upon which my health rests.
Pillar 1: Nutrition – The Glycemic Formula
As a nutrition expert, I know it's not just about categorizing individual foods as "good" or "bad." Instead, I focus on giving my body exactly what it needs—adapted to my lifestyle and needs. My approach is called Glycemic nutrition:
- Low glycemic: Foods with a low glycemic index (GI) keep blood sugar levels stable and reduce the risk of chronic inflammation [1, 2].
- Anti-inflammatory: Choosing anti-inflammatory foods such as turmeric, ginger, polyunsaturated fatty acids and lots of colorful vegetables and fruit protects against oxidative stress and promotes regeneration [3, 4].
- Fresh and unprocessed: Industrially processed foods are usually low in nutrients and burden the organism, while fresh, regional products are superfoods [5].
My daily routine: enjoyment and mindfulness
The morning of the week begins with a porridge that not only satisfies but also with ingredients such as Flaxseed, nut butter, Collagen powder and fresh and seasonal fruits is a real nutritional bomb. The spices cinnamon, cardamom and vanilla have antioxidant and support digestion. In addition, there is a hot ginger tea every day and Spermidine-rich food.
At lunchtime, I consciously let my hunger guide me – and make sure that my plate always contains a good balance of lots of vegetables, a high-quality protein source and complex carbohydrates This is even easy to do in cafeterias and lunch restaurants if you know what to look for! In the afternoon, especially before a workout, I have a small snack: perhaps nuts with dates or apples, yogurt with nuts, or sometimes a slice of banana bread from my favorite coffee shop.
I adapt my dinner to suit my needs—from a warming soup on long days to a quick scrambled egg with spinach and tomatoes after a workout. The key is always to make sure it's well-cooked and easily digestible so it doesn't interfere with sleep.
Pillar 2: Exercise – Moderately and with joy
The link between exercise and longevity is undeniable: Regular physical activity promotes cardiovascular health, strengthens the immune system and improves quality of life [7]. But Too intense workouts, especially during the second cycle phase, can be counterproductive due to increased oxidative stress [8].
That's why my motto is: Don't overdo it!
- Daily mobilization: I start every morning with 10-15 minutes of yoga to gently activate my muscles and clear my mind.
- Moderate running: On days when I know I'm in conferences or have long train journeys ahead of me, I put on my running shoes and go for a relaxed run - about 5 kilometers at a moderate pace.
- Strength and balance: Pilates and barre are part of my weekly routine. These exercises strengthen the core muscles and improve posture—essential for maintaining muscle tone.
- Nature and outdoor activities: Whether hiking, skiing or long walks – the interplay of exercise and nature is the ultimate stress reliever for me and my number 1 activity on the weekend or on vacation.
Pillar 3: Psyche – Mental balance and regeneration
The influence of the psyche on health is immense. Chronic stress increases the risk of inflammatory processes and accelerates the aging process [9]. That's why I value mental calmness and regular downtime, despite a very busy schedule:
- Mental detox moments: Instead of constantly listening to music or Podcasts to listen, I consciously take quiet moments to perceive the surroundings and let my thoughts run free.
- Mindfulness in everyday life: Simple rituals such as walks without distractions promote self-awareness and help you switch off.
The role of sleep
For a long time, I underestimated sleep. Today I know: quality over quantity is crucial. Healthy sleep is a key factor for cell regeneration and stress reduction. [10].
Therefore, I have established some routines:
- No screens one hour before bedtime: Blue light disrupts melatonin production [11].
- Read instead of scroll: In the evening, I prefer to pick up a book rather than my cell phone – a beneficial routine for body and mind.
- Stretching and relaxation: If you are tense after a long day, gentle stretching or fascia rolling helps to loosen the muscles and release tension.
Supplements – More than just a pill
And now to a topic that many have been waiting for: Yes, I supplement – but as the name suggests, these are supplements. do not replace a balanced diet or a healthy lifestyle, but provide targeted support.The basis always remains a nutrient-rich diet and an active, balanced daily routine.
My daily supplementation
- Collagen: For healthy skin, hair and joints – especially in combination with vitamin C for better absorption.
- Omega-3 fatty acids: In the form of algal oil, to Inflammatory processes to counteract, and for migraine prophylaxis.
- MOLEQLAR ONE: 1 sachet with proven micronutrients
- Spermidine: Is closely linked to autophagy and cell regeneration, as we know from recent studies
Supplements in special phases
Especially in stressful times or when traveling, I also pay attention to targeted support:
- magnesium & Ashwagandha with B1: For stress management and muscle relaxation, to calm the nervous system and promote regeneration.
- iron: Once every quarter for two weeks to replenish iron stores, especially after periods of intensive exercise or when I feel particularly lacking in energy.
- Winter support: In the cold season I rely on Curcumin and frankincense with zinc, to strengthen the immune system and achieve anti-inflammatory effects.
The selection of my supplements is based on my individual needs and current lifestyle – no overloading, but targeted use to prevent deficiencies and support my vitality.
Conclusion: Longevity is balance
Health means to me not to adhere to strict plans or to practice abstinence. It's more about listening to your own body, understanding it, and caring for it both physically and mentally.
Science shows time and again that holistic approaches offer the greatest benefits for a long and vital life [12]. I therefore focus on a healthy mix of nutrition, exercise, and mental well-being – without pressure, but with a lot of joy and mindfulness.
Because in the end, it is not just the lifespan that counts, but above all the quality of life.
