Since the prevailing ‘no time’ argument and a certain unease regarding an overwhelming and partially contradictory amount of recommendations regarding fitness, diet and mindful living, I wrote down my own regimen which could serve as an exemplary schedule, easy to be coxed and pasted into other lives.

Daily REJUVENATION Routine — Synch Body And Mind Towards A Max Health Span

My daily routine consists of physical, mental, and mindful elements that can be copied by anybody who wants to change her life in a healthy way and brings along a certain commitment. Most elements require to overcome one’s inner temptation. That might be tough at the start, but it becomes easier after every repetition and after some time you probably wonder how you could have lived without this training before: the significant positive results on your lifestyle and well-being become so obvious that you can’t think of living without it anymore.

Overview Daily REJUVENATION Routine

For a full Daily REJUVENATION, you need 1.5 h of your time each day. If that sounds much to you, choose between two options: either you just select some specific elements out of the DRR, e.g. you might forgo the run and thus spare 25 minutes. Or, you use it as an excuse for not starting the DRR at all. If you‘re ready to choose the second option, wait for a second, and think about how much of your time is spent on Social Media, TV, and consuming daily news — with none making you a bit happier, let alone more healthy. You might be able to take a bit of this unconsciously spent time budget and instead turn it into an investment in your healthspan.

If you‘re motivated and ready to start with the Daily REJUVENATION — perfect — you won‘t regret your decision! The DRR is probably (one of) the very best wellness programs you can treat yourself with. You train your body to manage oxygen and calorie intake much more efficiently with an optimized metabolism and energy management as a result. You will feel better, you will look better, you will be healthier and you will most probably maximize the healthy part of your life span — your healthspan.

For the skeptics, there is another, totally different, compelling argument in favor of DRR: it’s free! There is no monthly gym bill, no app subscription fee — your sole investment is your time. and willpower.

Now, let‘s start!

Early Morning — After getting up

6:00
Get up — Morning Toilet

6:20
Meditation and Humming (20min)

6:45
Yoga Sun Slute (5min)

6:55
Running incl. 3 HIT intervalls, each 30sec (25min)

7:20
Deep Breathing (3 rounds) followed by 1 round with subsequent Push-ups (10min)

7:35
Warm showering followed by 2min cold showering with ice-cold water

Nighttime — Before going to bed

Deep Breathing(10min)
Humming (5min)

You find a detailed version with explanations of the individual elements of my Daily Rewire Routine on REJUVENS (German). Now, don’t think twice — give it a try and start today with maximizing your own health span!

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If you plan to choose a healthy diet, you should address:

• what you eat and drink,
• how much you eat and drink, and
• how often you eat and drink.

Most diet recommendations are limited to the first aspect of what you should eat. Obviously, this is important, since as we say in the information business: „shit in, shit out“, which means if your food intake is of low quality, your organism won‘t be able to achieve good results. If you opt for the so-called Mediterranean diet, that‘‘s perfect. If you want to know more about specific diets, have a look here

Next, it seems also obvious that the amount of (the calories of) food intake defines your BMI.  Calorie restriction  (CR) is the best advice if you‘re heading for a good, long life. Scientists working in the field of aging, cite CR as the ultimate recommendation for longevity.

The last aspect, however, is the third relevant criteria of a healthy diet: the frequency of your food intake results in short-term effects, such as losing or gaining weight, but much more relevant are the long-term effects, its impact on your health span — that part of your overall life span you do not suffer from chronic illnesses, which is, on average, roughly the last 10–15 years of your life. After food intake, our bodies need time to digest, to make use of the input. It takes about six to eight hours for food to pass through your digestive system. Food then enters our large intestine for further digestion, absorption of water, and, finally, elimination of undigested food. It takes about 36 hours for food to move through the entire digestive system. All in all, from the time we swallow food to the time it leaves our bodies as feces, it takes about two to five days, depending on the individual.

Obviously, nobody waits for 3 days to start eating again. However, the recommendation here is to provide your digestive system with enough time to do its work. Religions and philosophies, such as Christianity, Buddhism, or Sufism, teach us to fast for 8 hours before start eating again. In the health and wellness area we speak of Intermittent Fasting (IF). IF can be done in various ways — the best-known version is 16:8, which means you don‘t eat for 16 hours, and you eat in a time window of eight hours. Another famous version is the Fast-Five diet, which recommends only eat in a time window of 5 hours, ideally from 5 pm-10 pm. In this period, you can eat what you want and how much you want, the proponents of this version argue (I’d be skeptical, and I’d recommend to mainly eat high-protein and high-carb food if you opt for Fast Five).

On Healthy Eating — How To Choose A Healthy Diet

Whatever version of IF you choose, my advice is to go for one that best fits into your daily schedule and that is socially acceptable. I, personally, only choose behaviors that I can fit into my overall lifestyle for an extended period of time. IF for me means 14:10 on typical days, i.e. skipping breakfast (going for green tea and espresso, only). Then, I try to have 8 hours between lunch and dinner without food intake. Roughly 14 hours after food intake, a key homeostatic mechanism called autophagy kicks in. Autophagy is the body’s way of cleaning out damaged cells, in order to regenerate new, healthy cells.

For me, that 14:10 regimen is always the goal, but I don’t see it in a dogmatic way. If I’m offered fresh fruits or very dark chocolate during an afternoon meeting, I eat some. It fascinates me, that our bodies provide us with several options to regenerate and rewire ourselves, physiologically as well as mentally.

A little trick for those days you have to travel: just skip meals you typically would not have actively chosen yourselves, s.a. snacks on the plane, fast food at the airport, or bad finger-food at receptions. Especially when being in transit, it is easy fasting by not opting for bad choices.

On Healthy Eating — How To Choose A Sustainable Diet

To sum it up: eat only good food, but less, and less frequently. That‘s the simple nutrition program that should work best for everybody who is prepared for a minimum of commitment to a regimen. If you combine this diet with the Daily REWIRE Routine, you should become quite old while staying healthy!

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