Cheers!

This is high on health. Your weekly reminder that living a curious life and exploring ultimately leads to happy discoveries.

This week, I'm bringing a special birthday edition to you. Yesterday was my 45th birthday, and I'm happy about it.

However, this has also led me to reflect on my life so far, as the average life expectancy for men in Germany hovers just shy of 80 years. While I try to live a healthy life and expect medical advancements in the future to extend my lifespan, it's not hard to imagine that half of my life might be over. That's why I've compiled a list of 45 life lessons I've learned so far, and I want to share them with you today.

Aside from my actual birthday, a highlight of this week was the early celebration dinner I had with a dear friend on Thursday. We went to ernst, a restaurant in Berlin where the chef, Dylan Watson-Brawns, was named Chef of the Year 2022 by Gault & Millau. Dylan seems to be a really nice guy - he texted each guest personally the day before and made sure he was a good host. No attitude at all. The food and experience were excellent, and I highly recommend visiting before they close in October and focusing on new projects.

Although there were some travel disruptions due to a round of strikes by the railroad workers, it was still an exciting and busy week. Thankfully, our household had no major dramas, and we are counting our blessings.

I hope you have a great Sunday, enjoy reading my thoughts, and I look forward to sharing more with you in the coming year of my life!

Take care!

I have come across a statement that says, "Most people don't feel comfortable with who they are until they reach their 40s".

I find this statement to be true because the world is changing rapidly, and there are constant expectations that one has to meet. As a result, people in their 20s and 30s often feel the need to pretend to be something they are not. This, at times, leaves little room for personal growth, trying new things, failing, learning from mistakes, and building character.

However, I am officially in my mid-forties and can say that I am reasonably comfortable with who I am. Of course, like everyone else, I have moments of doubt and feel uncomfortable in certain situations, but I see these as opportunities for growth. I try to learn from these situations and use them to better myself.

Here is a list of 45 things I have learned so far as a competitive wrestler, medical doctor, stranger in new places, father and husband, incurable maniac, and hopeless matter of facts romantic (it is not exhaustive, and it keeps growing):

1. Exercise: Your power tool for mental, physical, and emotional strength. If you are fortunate enough to be born in Bavaria, you know beer has identical benefits. The combination is unbeatable.

2. One more rep: You can always do one more. Almost everything is a mental game. Mind over matter. Yes, it applies to both above.

3. Your Body: Treat it like a temple. It's your lifelong home. Listen and take the necessary care it needs. Prioritize your physical and mental health. It’s the key to a fulfilling life.

4. You're stronger than you think: Resilience is in human nature. At the same time, life can be fragile. It’s this paradox that makes everything so exciting.

5. Movement brings solutions: Take a walk. Work out. Whatever you fancy, having your body brings movement to the mind and helps to solve problems.

6. Nature is therapeutic: Spend time in nature. It’s good for the soul. By the sea, in the mountains, or in the woods - especially when living in a large city, you run the risk of losing connection with nature.

7. Balance is essential: Find a balance in work, play, and rest. It's crucial for well-being. This one is not always easy, but the negative impact is so obvious.

8. Age is just a number: Your spirit, not your age, defines you. It’s never too late to do stupid things. Aging is inevitable; embrace it.

9. Embrace the now: Your life is happening at this very moment. This is what you will call “the good old days” later. Live in the moment. The present is all we truly have.

10. Overcome fear; worry is a waste: Fear is more perception than reality. Face it bravely. It’s usually only us who think we aren’t able to do something, people around mostly don’t pay attention or appreciate the effort. There is no reason to hesitate.

11. Let your kids be: Your children are unique individuals. Let them thrive in their way. They don’t have to become you. They need to know that you have their back when they need you.

12. Simplicity Brings Clarity: Minimalism is liberating. Simple is always better. Less stuff equals more freedom. Ask yourself if that new thing makes your life easier or brings more hassle. Most often, it’s the latter.

13. Learn to laugh at life: Humor provides strength in tough times. Find the funny in the mundane. Make fun a daily habit. Optimize for maximum fun, given the circumstances.

14. Learn from failure: Failure is not defeat; it's a stepping stone to success. Growing up as a competitive athlete, failing was part of the journey. It builds character, as my coach used to say.

15. Resilience is key: Life will test you. Bouncing back stronger is the true victory. This is a muscle that you can build. Don’t give up too quickly. Success very often is built on resilience and persistence.

16. Nurture friendships: Friendships need time and attention; they're worth it. The laughs about silly stuff and the deep talks - thanks to everyone who helps me keep up with friendships.

17. Prioritize experiences over things: Memories last longer than material possessions. On that note, nothing good happens after 4 am, unless it does; it’s usually really good then.

18. Anger is fleeting; its consequences are not: Choose your battles wisely. And, never feed the trolls. No arguments on the internet. Ever.

19. Let go of grudges: They only bring pain. Mostly, this is grounded in your ego. Be aware and check in with yourself. Then move on.

20. Kindness is transformative: Small acts of kindness can change lives, including yours. Kindness echoes: a small act of kindness often triggers a chain reaction. Be the initiator.

21. Vulnerability is strength: It connects and heals. On that note, there are two acceptable reasons to cry: anything related to your kids and important ball games.

22. Chase your passion: This is the cheesiest out of this list. Still, a life without a true passion feels pretty bland. Passions can change, but you need something that makes you move.

23. Travel widens perspectives: It's an education that schools can't provide. Do it as often as you can. When traveling for business, check out one unique site or experience in every new place you visit.

24. Acceptance over righteousness: Embrace multiple perspectives. Chances are you are not always right. Be willing to listen and change your point.

25. Time heals and transforms: This, too, shall pass. Sometimes this is the constant you need to make it through. Someone said, when you go through hell, keep going. That’s it.

26. You define your life's meaning: It's a personal journey. In other words, stop comparing yourself to others. You don’t know what they are going through. Therefore, avoid social media.

27. Gratitude amplifies happiness: Focus on what you have. Again, avoid the biggest trap of comparing yourself to others. There is always someone with more, and on top of that, you don’t know what they are going through.

28. Risk-taking fosters growth: Step out of your comfort zone. Seek opportunities to get humbled. It keeps your ego in check, and risk often precedes reward.

29. Embrace change: It's the rhythm of life. Control is an illusion. Embrace unpredictability. Especially in our professional lives, we face changes that are out of our control. This is just what happens.

30. Question your thoughts: They're not always reality. It’s almost guaranteed that people think less negatively about you than you sometimes tell yourself.

31. Trust your intuition: It's wisdom from within. It's a big one for me. The gut feeling is real. There is a direct connection between your gut and brain.

32. Perfection is a myth: Perfection is procrastination. Always get an early version out as soon as you can. They say you were too slow if you weren’t embarrassed about your first version.

33. Live authentically: Be true to yourself. Authenticity attracts genuine connections. Your unique traits make you memorable. Celebrate them rather than conforming.

34. The little things matter: Cherish small moments. This perfect espresso or sunshine on your face during your break outside.

35. Never stop learning: A curious mind never ages. Keep asking questions and exploring. Always remain a student of life. The world has endless lessons to offer.

36. Heal your wounds: Emotional health is crucial. You don’t have to experience severe trauma in your life. We all have our sore spots. Take care.

37. Never too late: Every day offers a new chance. It has never been easier to try something new than today. A new hobby or a career change - it’s always day 1.

38. Be the reason someone smiles: Your actions can light up someone's day. Aim to be that spark. They won’t remember what you said or did, but they will remember how you made them feel.

39. Emotional wealth matters: Cultivate emotional intelligence and empathy. They are as vital as intellectual prowess. I’ve written about the different types of intelligence before.

40. Guard your time: Time is your most precious resource. Use it wisely and purposefully. Avoid people and activities that steal your time.

41. Don’t sweat the small stuff: Learn to differentiate between trivial and significant problems. Too often, we waste time on irrelevant things that don’t matter.

42. Create, don’t just consume: Be a creator in your life. I quit consuming social media (Facebook, Instagram, TikTok, etc.) and reading the news over a year ago. The single biggest game-changer for me is getting time back and mental calmness.

43. Be easy to work with: Huge one for me. Nobody wants to deal with your attitude and other difficulties. Get a reputation for can-do attitude, pragmatism, and fun.

44. Speak less, listen more: You learn more by listening than speaking. I’m more of an extroverted type, and therefore I have to remind myself.

45. Cultivate patience: Good things often take time. Develop the art of patience. That doesn’t come naturally to me, and I’m working on it. Kids are excellent teachers in that regard but are not excellent in their own right.

This has turned out to be quite a diverse mix of experiences. But maybe that's just how it is with 45. You've seen and learned a lot, you know yourself well, but at the same time, you realize how complex life can be.

Here's to another 45! I want to express a heartfelt "thank you" to all of you who are reading this newsletter and are part of this journey. Writing this newsletter makes my life richer, and I hope that occasionally, I'm the reason that you smile (#38).

As always, I would love to get your thoughts and comments!

Drink NAKED. Yes, Chef! - BRLO 2024

In their latest advertising campaign, Berlin-based beer brand BRLO challenges traditional underwear advertisements, showcasing a Berlin-style celebration of body positivity.

Unlike the usual sleek and polished models of typical fashion and fragrance ads, BRLO's ad features a "hairy, heavyset" man who is completely at ease with his body, tearing off his clothes after a jog and rewarding himself with a non-alcoholic BRLO beer on a rooftop, overlooking Berlin (“Naked” is the name of their non-alcoholic beer).

This tongue-in-cheek approach humorously mirrors a Calvin Klein campaign, substituting the perfect-bodied model with a more relatable, everyman figure. BRLO's campaign, executed in collaboration with various creative agencies, aims to reflect the truth in advertising, aligning well with the brand's ethos that every body type is beautiful and deserving of celebration.

Cheers. 🍺

In Hoppus’s words: “To me, it means: life is cyclical. People and situations change and come back again, and your experiences in the past give you foresight into the future before you. You can choose to change or break the cycle or choose to let it happen again. That's what I interpret that line to mean."

Baby, Come On by +44 is one of the songs that helped me mature (a bit) into an adult in my late 20s. There have been moments when I thought, I have seen this before, and this will go over. Isn’t this what we mean by getting “wiser”? It feels like it to me.

DISCLAIMER: None of this (such as text, graphics, images, and other materials) is medical or health advice. This newsletter is strictly for informational, educational, and entertaining purposes only. While I’m a medical doctor and a dentist by training, I’m not your doctor. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on high on health! Please be careful and do your research.