Cheers!

This is high on health. Your weekly nudge to mix a little fun into your healthy lifestyle. This week, it's all about taking a break to recharge and dive into some adventures with the family!

I'm currently soaking up the joy of a family ski trip in Kühtai, Austria. We're all buzzing with excitement, especially Karla (4), who's about to tackle her first skiing lessons. It's a big deal for us, as skiing ranks high on my list of must-learn life skills, right up there with swimming, biking, and even mastering a few martial arts moves for self-defense and mental health (more on that in a later edition)¹ .

I firmly believe in the power of physical activity, not just for the health benefits but for the social connections it fosters.

Due to travel arrangements and spending time with family, the upcoming editions for this and next week will be shorter than usual. However, I assure you that I have plenty of ideas and topics in store for the future, focusing on longevity and more.

Stay tuned for some grounded, practical tips coming your way!

Take care!

¹ The list goes on with mastering major lifts (deadlift, squat, bench press), skateboarding, ball games, etc. 😅

My thoughts on exercise and fitness

Last week, I emphasized the importance of exercise and fitness as foundational themes of longevity.

Let me be clear: I believe exercising is essential for everyone.

For readers who are not familiar with me and my background, I would like to disclose that I have a strong history of exercising and fitness. I started freestyle wrestling at the age of 5, and by the time I was 12, I had become an elite wrestler in Germany for my age and weight class. I continued to do the sport at the highest level until my mid-20s. Later on, I earned my medical (MD) and dental medicine (DDS) degrees and worked as a facial reconstructive surgeon. No, no, no, I do not intend to show off, but I want to make the point that I have knowledge about topics like working out, weight loss, injuries and recovery, and human bodies in general.

I have come across some strange claims from seemingly intelligent individuals stating that exercising can actually decrease your overall life energy, therefore leading to an earlier death. Nooo, I’m not making this up. While I could provide names (I don’t), it is simply false and has been disproven time and time again through various studies. Let's put this idea to rest and focus on the proven benefits of exercise.

By studying the literature and consulting with experts (via books, podcasts, etc.) in the field of physical fitness and exercise, you can develop clear guidelines and plans to achieve optimal results. While this is something I may consider doing in the future, today I want to establish a foundation for future editions of this newsletter, as well as potential other formats, focused on related topics.

I want to share with you my key beliefs based on my personal experience, not in contradiction of the scientific evidence available. I do not intend to emphasize the most advanced tools, regimens, supplements or any other recommendations you might find on the internet. Not that any of them are necessarily wrong but I want to keep it plain and simple for now.

Most of us lead ordinary lives with regular routines. We have demanding jobs, families and kids, and other obligations that make it difficult to wake up at 4:00 am after a restful 9-hour sleep to practice journaling and meditation, welcome the natural daylight by 5:00 am, take a cold plunge, endure a grueling 1.5-hour workout, and then unwind in the sauna. That’s for other people. They live on the internet.

Okay, so here we go. This is what I believe in.

Enjoyment comes first.

The key to staying active is to prioritize enjoyment. It's important to find exercises, workouts, or activities that you genuinely like. No fitness routine or plan will be effective if it includes things you don't actually want to do. Therefore, it's important to choose something that you are capable of doing and actually want to stick with.

There is no such thing as a magic solution.

Most of us are already aware of this fact. So, there is no need to follow the next trend or fitness fad. Instead, it is better to focus on consistent effort over a long period of time (think lifetime). There is no quick fix when it comes to achieving your goals.

Perfection is an illusion.

Social media, commercials, Hollywood, and others have negatively impacted our body image. You don't need to strive for extreme results, but progress is important. Aim for sustainable improvements in your fitness and make it a habit in your lifestyle.

Exercising is still just piece of the puzzle.

Exercise is undoubtedly an important aspect of a healthy lifestyle. However, it is not the only factor that contributes to overall fitness. Making poor dietary choices and neglecting your sleep can counteract the benefits of exercise and impact your health negatively. It's essential to strive for a comprehensive lifestyle change that encompasses all the necessary elements of wellness.

Choose moderation and apply common sense.

The season of New Year's resolutions may have already passed. We have all seen some of our colleagues and friends come out strong in January with new, rigid, and obsessive habits or unrealistic fitness plans. However, how many are still following them? The chances of sticking to these plans are much higher if they are realistic.

Here are the guiding principles that I recommend.

Implement some weight or resistance training.

Training with weights or using your own body weight can lead to significant improvements in your overall strength, which has been linked to a decrease in mortality rates. According to Mark Rippetoe¹ , a renowned strength training expert and coach, "Strong people are harder to kill than weak people and more useful in general." Well, the man said it.

Do it often.

Regular physical activity is crucial for a healthy lifestyle. Incorporate it into your daily routine by choosing to walk instead of taking the elevator or doing walking meetings. The key is to do it consistently.

You are not someone else.

Everyone has unique needs and abilities, so it's important to recognize and embrace them. Do you love running? Run. And lift occasionally. Do you love lifting? Lift. Only run when chased by a wild animal. I’m kidding. The point is, we need tailored workouts rather than one size fits all.

Quality over quantity.

It is important to prioritize quality over quantity when it comes to your workout routine. Instead of focusing on how many reps you can do or how much weight you can lift, it is more beneficial to focus on good form and creating a strong mind-muscle connection. It is also important to avoid comparing yourself to others and instead focus on your own journey and progress.

I hope that this information will be useful in shaping future discussions and investigations into longevity. Rather than focusing on the latest, intricate methods, it is important to consider the bigger picture and context. While I am open to exploring these complex topics in depth, I think it is necessary to strike a balance and ensure that we have a realistic understanding of the subject matter first.

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

¹ Mark Rippetoe wrote one of the best books on barbell training. Check out the reviews and you know he knows his stuff. Of course, I have it. Goes without saying.

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.