Guest article by our nutrition expert Dr. Dorothea Portius
The cold season is over and I've done it again: no scratchy throat, no colds, no flu - despite the demanding winter. I got through the last few months healthy and full of energy. By chance? Hardly. I'm convinced that my routine of diet, exercise and mental balance is the key.
However, instead of relying on strict plans and constraints, I take a holistic approach. Mindfulness, serenity and naturalness are at the forefront. This philosophy is based on my three-pillar principle, which consists of the areas of nutrition, exercise and psyche . These pillars form the stable foundation on which my health rests as a roof.
Pillar 1: Nutrition - The GlycLich Formula
As a nutrition expert, I know that it's not just about categorizing individual foods as "good" or "bad". Instead, I make sure I give my body exactly what it needs - adapted to my lifestyle and my needs. My approach is called GlycLich 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 plenty of colorful vegetables and fruits protects against oxidative stress and promotes regeneration [3, 4].
- Fresh and unprocessed: Industrially processed foods are usually low in nutrients, while fresh, regional products are superfood [5].
My daily routine: enjoyment and mindfulness
The morning of the week starts with a porridge that is not only filling, but also a real nutrient bomb thanks to ingredients such as flaxseed, nut butter, collagen powder and fresh and seasonal fruit . The spices cinnamon, cardamom and vanilla have an antioxidant effect and support digestion. In addition, there is a hot ginger tea and spermidine-rich foodevery day.
At lunchtime, I consciously let myself be guided by my hunger - and make sure that my plate always offers a good balance of lots of vegetables, a high-quality source of protein and complex carbohydrates . Even in canteens and lunchtime restaurants, this is easy to do if you know what to look for! In the afternoon, especially before a sports session, have a small snack: nuts with dates or apples, yoghurt with nuts or sometimes a piece of banana bread from my trusted coffee shop.
I adapt my evening meal flexibly - from a warming soup on long days to a quick scrambled egg with spinach leaves and tomatoes after sport. It is always important to make sure that it is well tolerated - cooked and easily digestible so as not to impair sleep.
Pillar 2: Exercise - moderate and enjoyable
The link between exercise and longevity is undeniable: regular physical activity promotes cardiovascular health, strengthens the immune system and improves quality of life [7]. However, too intense workouts, especially during the second phase of the cycle, can be counterproductive due to increased oxidative stress [8].
That's why my motto is: Don't overdo it!
- Daily mobilization: Every morning I start with 10-15 minutes of yoga to gently activate the muscles and clear the mind.
- Moderate running: On days when I know I'm sitting in conferences or have long train rides 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 promote deep muscle development and improve posture - essential for maintaining muscle tone.
- Nature and outdoor activities: Whether it's hiking, skiing or long walks - the combination of exercise and nature is the ultimate stress reliever for me and my number one activity at 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 ageing process [9]. That's why I value mental serenity and regular downtime, despite a very busy schedule:
- Mental detox moments: Instead of constantly listening to music or podcasts , I consciously take quiet moments to take in my 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 that quality is more important than quantity. 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 interferes with melatonin production [11].
- Reading instead of scrolling: In the evening, I prefer to pick up a book rather than my phone - a soothing routine for body and mind.
- Stretching and relaxation: If you feel tense after a long day, gentle stretching or fascia rolling helps to loosen the muscles and relieve 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, they are supplements. They in no way replace a balanced diet or a healthy lifestyle, but rather provide targeted support. The basis always remains a nutritious 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 algae oil to counteract inflammatory processes and to prevent migraines.
- MOLEQLAR ONE: 1 sachet with proven micronutrients
- Spermidine: Closely associated with autophagy and cell regeneration, which is known 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 a quarter for two weeks to replenish iron stores, especially after intense periods of sport or when I feel particularly low on energy.
- Winter support: In the cold season, I rely on curcumin and frankincense with zinc capsulesto 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
For me, health doesn't mean sticking to strict plans or doing without. Rather, it's about listening to your body, understanding it and taking care of 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 compulsion, but with a lot of joy and mindfulness.
Because at the end of the day, it's not just the lifespan that counts, but above all the quality of life.
