Guest article from our nutrition expert Dr. Dorothea Portius
The cold season is over, and I have done it again: No scratchy throat, no cold, no flu – and that despite the demanding winter. I have come through the last months healthy and full of energy. Coincidence? Hardly. I am convinced that my routine of nutrition, exercise, and mental balance is the key.
But instead of relying on strict plans and constraints, I pursue 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.
Column 1: Nutrition – The GlykLich Formula
As a nutrition expert, I know that it's not just about categorizing individual foods as "good" or "bad." Instead, I focus on giving my body exactly what it needs – tailored to my lifestyle and my needs. My approach is called GlykLich 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 and burden the body, while fresh, regional products are superfoods [5].
My daily routine: Enjoyment and mindfulness
The morning during the week starts with a porridge that not only satisfies but is also a real nutrient bomb thanks to ingredients like flax seeds, nut butter, collagen powder, and fresh and seasonal fruits.The spices cinnamon, cardamom, and vanilla have antioxidant properties and support digestion. In addition, I have a hot ginger tea daily and diet rich in spermidine..
At lunchtime, I consciously let my hunger guide me – and I make sure that my plate always offers a good balance of plenty of vegetables, a high-quality protein source, and complex carbohydrates. Even in cafeterias and lunch spots, this can be easily implemented if you know what to look for! In the afternoon, especially before a workout, I have a small snack: such as nuts with dates or apple, yogurt with nuts, or sometimes a piece of banana bread from my trusted coffee shop.
I adjust dinner flexibly – from a warming soup on long days to a quick scrambled egg with spinach and tomatoes after sports.It is always important to ensure compatibility - cooked and easily digestible, so as not to disturb sleep.
Column 2: Movement – Moderate and with Joy
The connection between movement 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].
Therefore, 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 will be sitting in conferences or have long train journeys ahead, I put on my running shoes and take a relaxed round – about 5 kilometers at a moderate pace.
- Strength and Balance: Pilates and barre are part of my weekly routine. These exercises promote deep muscle strength and improve posture – essential for maintaining muscle health.
- Nature and Outdoor Activities: Whether hiking, skiing, or long walks – the combination of movement and nature is the ultimate stress relief for me and my number one activity on weekends or during vacations.
Column 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]. Therefore, I value mental calmness and regular breaks, despite a very busy schedule:
- Mental detox moments: Instead of constantly listening to music or podcasts, I consciously take quiet moments to perceive my surroundings and let my thoughts flow freely.
- Mindfulness in everyday life: Simple rituals like walks without distractions promote self-awareness and help with relaxation.
The Role of Sleep
For a long time, I underestimated sleep. Today I know: Quality over quantity is crucial. Healthy sleep is a central 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].
- 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: Gentle stretching or foam rolling helps to loosen muscles and relieve tension after a long day.
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 additions. They in no way replace a balanced diet or a healthy lifestyle, but specifically support them. The foundation always remains a nutrient-rich diet and an active, balanced daily life.
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 for migraine prevention.
- MOLEQLAR ONE: 1 sachet with proven micronutrients
- Spermidine: Closely related to autophagy and cell regeneration, as known from current studies
Supplements in special phases
Especially in stressful times or while traveling, I pay additional attention to targeted support:
- Magnesium &and Ashwagandha with B1: For stress management and muscle relaxation, to calm the nervous system and promote recovery.
- Iron: Once a quarter for two weeks to replenish iron stores, especially after intense sports phases or when I feel particularly low on energy.
- Winter Support: In the cold season, I rely on curcumin and frankincense with zinc capsules 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 overload, but targeted use to prevent deficiencies and support my vitality.
Conclusion: Longevity is Balance
Health means for me not adhering to strict plans or practicing abstinence. Rather, it is about listening to your own body, understanding it, and nurturing it both physically and mentally.
Science repeatedly shows that holistic approaches provide the greatest benefits for a long and vital life [12]. Therefore, I rely on a healthy mix of nutrition, exercise, and mental well-being – without compulsion, but with much joy and mindfulness.
Because in the end, it is not just about lifespan, but above all about quality of life.
