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In order to experience aging healthy and without medication, it is necessary to activate the body's own pharmacy by observing the 3 pillars of health:- Movement- Nutrition- SleepThese 3 pillars have to be observed and cared for as one would do with a luxury object. There is nothing more luxurious than a body and a brain that works. We remain capable of learning until 10 minutes before we die. This means that we train the cognitive and physical muscles regularly, give them the right fuel (nutrition) and give them the necessary regeneration and rest (sleep).

Now to my personal experience with the three pillars:movement:Due to injuries caused by sports and motorcycle accidents, I had to rebuild the complete musculature (legs, feet) several times. Because after several months of inactivity, the muscles are gone and the tendons are shortened. This has brought me to fitness and strength training. I don't do it with great pleasure, there is something masochistic about the machines. But it helps to get back in shape. And in old age, it helps to at least stabilize and in the best case even build up the muscles. I have more muscles and strength now, at 71 years of age, especially on my arms, than I did 50 years ago!I do specific strength training twice a week in the fitness club (60 minutes), additionally at home every 2nd day between 60-70 push-ups and 1 minute planks as well as trunk bending. Without that my body would be like a rusty car with a weak engine.  After training I always take my Protein Shake nu3, Fit shake. It is a German product with 76% protein, all important vitamins and minerals, collagens, choline and green tea extract. I take the taste with vanilla because it tastes good together with the unsweetened coconut milk where I mix it, about 2-3 deciliter.See my pic here: 

Basically I orientate myself on the food culture of the Mediterranean region. That means a lot of vegetables and little red meat. As meat I prefer chicken and regularly eat fresh water fish like trout, perch, char, whitefish and especially salmon. I prefer sea fish more when I am at the sea.To grill fish or chicken, I always use coconut oil. This oil goes very well with fish or chicken, gives it a special taste. Coconut oil is also good for preserving your eyesight. Coconut oil is a remedy overlooked by Western medicine, which is effective against all kinds of infections as well as macular degeneration and glaucoma. I discovered it too late:

https://www.brodehl.de/selbsthifle-bei-augenerkrankungen/kokosoel/I discovered it much too late. From time to time I take a teaspoonful because it tastes so good. To grill red meat, I only use veal or beef, I always use cold pressed olive oil. I eat red meat only 1x a week. Chicken and fish however 1-3 times a week. As a side dish to fish and chicken I either make rice or noodles. But it can also be a bowl of mixed salad, which I enrich with avocado and feta cheese.

What I also often do is chicken with curry sauce. Cut the chicken into small pieces, fry it with coconut oil and chopped onions, then deglaze it with some white wine, dust it with some spelt flour and add some coffee cream to get a creamy sauce. Then add curry spice. This can be done with turmeric powder or Arbabian Advieh ( Arabian Advieh ground. The most sensual spice of the Orient smells almost like a curry, but it fits to the aromatic language of the Mediterranean Sea) to enhance the taste. You have to try what you like better. Special spices are available from a colleague of mine, Beat Heuberger: www.beat.heuberger.ch in Zurich. What I also like is Riz Casimir. Prepare as with chicken meat as mentioned above. When the curry is ready and the rice is cooked, I prepare the fruits as a side dish. That means I fry some fruits lightly in coconut oil. This can be sliced banana with tangerine slices, grapes and small almond slivers. When they are a little fried, add them to the curry and stir. Rice is especially rich in carbohydrates and nutrients - all around super healthy and suitable for a nutritious and conscious nutrition. In traditional Chinese medicine, rice is even considered a remedy for high blood pressure. It is also said to relieve the heart and strengthen the body - here are the healthiest rice varieties in the world:Natural rice, wild rice, whole grain Basmati riceWhat I also love is vegetable gratin. The frozen vegetables (Frozen vegetables usually contain more nutrients than vegetables in jars or cans, but also as fresh vegetables that have been stored in the refrigerator for a few days. This is because the nutrient content in fresh vegetables decreases significantly over time due to light and heat).I heat the frozen vegetables in the microwave, then put them in a fireproof bowl, sprinkle grated cheese over them and a sauce Bernaise or Hollandaise (as used with asparagus). This is heated in the oven (gratinated), you can see when the sauce turns slightly brownish - super delicious and prepared in no-time.I also love pasta, but you should not eat it every day. I like to make spaghetti with tuna fish sauce. I take tuna from the tin and heat it up in an organic tomato sauce. The sauce can also be made with a ratatouille vegetable sauce ( https://www.lecker.de/ratatouille-gemuese-33919.html )

Or spaghetti bolognese can also be made like this: 20 gr less chopped beef, but with carrots and celery in the tomato sauce. Or for the pizza, I use only fresh tomatoes, sliced and placed on the dough, with tuna pieces (canned), anchovies and capers and some recent Gruyere cheese from Switzerland. You can also use spelt dough as a base.  A simple rule for eating is: Rainbow-colored food, cooked as a side dish or sauce or raw in a salad. Then you eat a lot of secondary plant substances!

I make my homade salad dressing as follows: Mix grape seed oil with balsamic vinegar and a little mayonnaise, salt and pepper and season to taste until it fits personally. So I hope I could give you some advice what and how I eat. However, it is always important to eat what you like and to give you pleasure and pleasure. I am not an ascetic or fundamentalist when it comes to food, I also take a burger every now and then, but never with white bread.

I also love sweets, but in masses.But the most important thing to keep health and weight in balance is the interval fasting that I have been practicing for over 20 years. That means, here the 16 to 8 rule applies.How did I come to this. I had an extreme allergic reaction after the last knee operation in the 90's, due to an antibiotic infusion during anesthesia. This reaction occurred repeatedly over several months with severe skin rashes (hives). I could no longer take certain foods or painkillers and was given an allergy pass. After X sensitivity test it was found out that it was the mentioned antibiotics infusion during anesthesia.I then, independently of this allergy, completed a fasting week in Austria, the so-called F.X. Mayr cure: https://www.netdoktor.de/ernaehrung/heilfasten/mayr-kur/In this course, 1 week, my intestine was cleaned and the microbiom in the intestine, which was destroyed by the antibiotics, was rebuilt. I did not know this, but I was pleasantly surprised about the result. I can recommend thus a chamfering cure only if one has difficulties with the intestine. The intestine is so to speak the pharmacy one with the correct nutrition to effect brings. During chamfered the body disposes of increased cell wastes, whereby the damaged proteins and cell components in a process, which is called autophagy, are digested and eliminated with the defecation. The right diet helps digestion and can alleviate complaints such as irritable bowel syndrome or rheumatism. What also helps of course is stress management with mediation or self-hypnosis. A healthy lifestyle has nothing to do with asceticism or renunciation - on the contrary, everyone can decide for himself whether he or she wants to swallow daily medication in the case of chronic diseases, gets back pain in the case of overweight or even needs artificial joints. On the other hand, those who change their lifestyle and diet not only get a better quality of life but are also rewarded with a strong immune system as a defense against any viruses. My interval fasting looks like this, breakfast like a king, between 08-09h, then late lunch, usually between 13.30 to 15h and then nothing more except 1-2 glasses of red wine in the evening. I always do this when I am alone. As I said before, I am not an ascetic or nutritional fundamentalist. When I am in company, I eat in the evening or enjoy finger food during the apero. Except for sausage, offal or pork, I basically eat everything. The advantage of Dinner Canceling is also that the body's pharmacy produces melatonin, the sleep hormone. Not eating dinner also leads to a better sleep and corresponding sleep quality, which in turn leads to better regeneration. See in addition also my video to stress biology into my YouTube channel: https://youtu.be/a5AFh52nz0MHow to apply the 16 to 8 rule during interval fasting is individually different. There are humans without the breakfast to do and Lunch as well as dinner consume. One must find that out for itself.Interval fasting helps me to keep my weight with +/- 78kg. Most people consume too many calories while eating. For people who don't do heavy physical work, 1200 to max. 1500 calories per day are enough, everything above that is too much.