Overview

Tips

What you can change without taking anything. 59 tips, each with what the studies support – and where they stop.

Sleep

Complete darkness in the bedroom Light in the evening dampens melatonin release. This was measured with room light – the standby light is …
Bedroom at 16–18 °C Heat costs deep sleep and REM – a cool room prevents this loss.
Blue-Light Filter from Sunset Short-wavelength light dampens melatonin. Whether filters and glasses turn this into measurably better sleep, the …
Consistent sleep times Regular times strengthen your circadian rhythm.
No caffeine after 2 p.m. Caffeine has a half-life of about 4 hours – individually between 2 and 8 hours.

Light

10 min of sunlight in the morning Morning light sets the internal clock – one of the best-supported chronobiological effects. The cortisol rhythm …
Red light therapy Red and infrared light: many small human studies with very different devices and doses – comparable …
Midday sun for vitamin D Midday sun provides UVB – the only source of vitamin D made by the body itself.

Cold & heat

Cold Showers (Wim Hof) Acute cold stimulus: catecholamines rise measurably. The widely cited figures on dopamine and the immune system come from …
Ice bath Strongest cold stimulus, with a clear catecholamine response. Never systematically studied in people with pre-existing heart conditions.
Sauna 20 min, 4× per week In the Finnish long-term observational study, frequent sauna users died less often of heart disease – an association …

Breathing

Box Breathing (4-4-4-4) Acutely dampens heart rate and state anxiety before stressful situations – heart rate variability moved …
Wim Hof Breathing Hyperventilation plus cold. The immune effect comes from a study with twelve participants and a follow-up …
Breathing Only Through the Nose The nose humidifies, filters and supplies nitric oxide – that is established. The promises about sleep and …
Buteyko breathing for people with allergies & asthma In asthma, studies show fewer symptoms and less need for reliever medication – lung function itself …
Air quality and particulate matter In the Global Burden of Disease analysis 2021, particulate matter leads with 8 percent of all healthy life years lost …

Nutrition

Intermittent fasting (16:8) In studies, improves weight and insulin sensitivity – about as well as an equally large calorie reduction. …
30 g of protein at breakfast Stabilizes blood sugar, supports muscle building, keeps you full for a long time.
Apple cider vinegar before meals Small studies found a flatter blood sugar spike after a test meal. Tooth enamel, on the other hand, suffers …
Cutting carbohydrates in the evening On the distribution of carbohydrates over the day, the studies contradict each other – one even found, in the evening, a shorter …
Filtered water with minerals German tap water is strictly monitored. An additional benefit of filters is not established – poorly maintained …
Raising testosterone naturally Strength training, sleep, zinc in case of deficiency: there are data for the building blocks. The often cited “80 % of the lever” …
Adjusting protein to age Under 50: 1.2–1.6 g/kg. Professional societies give 1.0–1.2 g/kg for healthy older adults – the longevity scene 1.6 …

Exercise

Strength training 3× per week The best-supported single measure in this database: muscle mass, bone density, metabolism, mortality …
Zone 2 cardio 2–4× per week Easy endurance training builds mitochondria. That zone 2 of all things is optimal for this is a popular …
HIIT 1–2× per week High-intensity interval training strongly increases VO2max.
6,000 to 10,000 steps a day The association with mortality is clear in large cohorts – most of the gain lies, depending on age, …
10-minute walk after meals Measurably flattens the blood sugar spike after eating – most clearly after dinner.
Zone 2 cardio 3×/week An intensity at which you can still talk – builds mitochondrial density. That zone 2 is the best for this is …
Preserving muscle on GLP-1 On weight-loss injections, lean mass is lost alongside fat, in STEP 1 around 38 percent of the weight loss …

Stress & mind

Meditation 10 min daily Meta-analyses show small to moderate effects on anxiety, depressive symptoms and pain – for attention …
Gratitude journaling Randomized trials show small effects on mood that extend into the follow-up period – against active …
No phone in the first hour An everyday heuristic: set your own focus instead of letting others set it – so far only …
Forest bathing (Shinrin-Yoku) Time in green spaces is associated with better well-being in large cohorts. The immune findings come from small …
Grounding (earthing) Barefoot on the ground. Pleasant and low-risk for most people – with neuropathy or circulatory disorders in the …
Nootropics starter stack Caffeine + L-theanine as a safe entry point; the 1:2 ratio has never been tested. The BDNF effect of lion’s …
Dual N-Back for working memory Working memory training that the scene regards as intelligence training – the meta-analyses show: you get …

Routine

The perfect morning routine Sun, water, movement, cold – before you look at your phone.
Evening Wind-Down Dimming the lights works via melatonin, the warm shower via thermoregulation, the breathing exercise via the paras…

Tracking

Measuring HRV daily Heart rate variability is one of the best-studied markers of autonomic balance.
Annual blood test “What is not measured cannot be optimized” – so says the scene. Measuring brings more diagnoses, but …
Continuous glucose monitoring (CGM) Sensor on the upper arm, 14 days of glucose readings. Established in diabetes, a signal in prediabetes – in people with normal …
HRV & sleep stages with a ring/band Ring and band detect sleep and wakefulness well, but the individual sleep stages unreliably – precisely the …
Extended biomarker panel hsCRP, HbA1c, ApoB, fasting insulin, vitamin D – the biohacker basic panel; that an annual interval is better …
Aligning training with the menstrual cycle (women) Follicular phase strength, luteal phase endurance – so the theory goes. Reviews find only small effects with large …

Oxygen

Hyperbaric oxygen therapy (HBOT) High oxygen pressure – well supported for approved indications. The longevity use rests on a …
EWOT – Exercise With Oxygen Therapy Training with an oxygen mask. In healthy people at sea level, the blood is already almost fully saturated …
Intermittent hypoxic training (IHT) Alternating between low-oxygen and normal air. Small rehabilitation studies with inconsistent results; in …
CO2 tolerance training A measurement from the breathing and diving scene. That training it improves oxygen utilization is …
Sleeping at (simulated) altitude Altitude stress stimulates EPO and red blood cells.
Optimizing iron levels & hemoglobin Without iron, no oxygen transport capacity.

Fasting

OMAD – One Meal A Day One meal a day. The only controlled study – 15 participants, twice eight weeks – found with unchanged …
24–72 h extended fasting The well-known time markers – autophagy from 24 h, stem cells from 72 h – come from mouse experiments, not from humans …
Fasting-mimicking diet (FMD, 5 days) High-fat, ~800 kcal; that it has to be low in protein is not established. Two randomized trials reach in total …
Refeeding Properly After Fasting The way you break the fast makes the difference – not the fasting itself.
Electrolytes during fasting periods The sodium loss during fasting is physiologically well described – attributing individual complaints to a …
Fasting for women – cycle-adjusted A precautionary rule, not proof of efficacy: there are no controlled studies on cycle-adapted fasting.
Coffee as a fasting booster The effect on hunger is smaller and less certain than assumed. The enhancement of autophagy comes from mouse experiments …

Longevity

Monthly senolytic pulse High-dose fisetin on 2 consecutive days per month. The placebo-controlled study that exactly this …

Open in the database – with filters and BK-Score (German app)