Longevity on a Budget: The Best Health Investments for €100 a Month

00:00:00: If you only had one hundred euros a month, what is proven to give the most healthy years of life?

00:00:06: Well if I switched to meal prep at least cut my food costs in half.

00:00:11: Yeah that would be very big lever!

00:00:13: I couldn't find dental cleaning for under one-hundred euros.

00:00:17: mine was more expensive.

00:00:18: they mostly charged per tooth.

00:00:20: i'm glad i don't have wisdom teeth anymore.

00:00:22: save myself four teeth.

00:00:24: In Munich for example La Borbeka or something.

00:00:26: You can literally just go there get your blood drawn and check off whatever you want.

00:00:30: Exactly, it's like a wish list!

00:00:32: And

00:00:33: then your build exactly for that.

00:00:35: so its very simple.

00:00:36: I had a hard time with that too but i also have clear favorite which was vitamin D three K two

00:00:41: Of course would start tracking things like resting heart rate.

00:00:45: how much sleep per night?

00:00:46: So make it non-negotiable That just get those eight hours every day at least in bed.

00:00:57: Hello & welcome to new episode of Beyond Lifespan.

00:01:00: Hey there Max.

00:01:01: Hey there, Mario.

00:01:03: Today we're talking about low-budget longevity.

00:01:07: specifically We want to answer the question if you only had one hundred euros a month What is proven?

00:01:15: To give you the most healthy years of life so the most longevity in the long run?

00:01:21: We've both worked out a slightly different strategy actually independently of each other and We're going to discuss them today.

00:01:30: Of course, there are also a few no-cost hacks that cost practically nothing.

00:01:35: we'll talk about those two.

00:01:37: but We actually wanted to start with our one hundred euro monthly plan.

00:01:43: Yeah exactly and I think what was so difficult About it is What do you actually prioritize?

00:01:47: And i think That Was Also the exciting part that we certainly prioritized A bit differently in The end.

00:01:52: um will see that In a moment.

00:01:54: But uh yeah One of the things With the biggest leverage don't cost that much and one hundred euros is gone quickly in the end when you think about it if you have a wearable and so on.

00:02:05: That means yeah, was a tight budget.

00:02:07: we had to fight our way through

00:02:10: exactly what I've seen.

00:02:12: let's see or rather i dont wanna give away lets see how well your able to stick to the budget.

00:02:18: how will i was able to stay to the budge whether weather we ended up nicely at at the one-hundred euros an how we want to divide it

00:02:26: out.

00:02:29: We've divided the whole thing into categories to make it easier.

00:02:32: To go through.

00:02:33: we have things like exercise, of course sleep is in there and so on and so forth And each of these areas Got a certain budget?

00:02:44: I'll just start with exercise.

00:02:46: Exercise only got a five Euro monthly budget for me and All that money let's say goes into resistance bands.

00:02:58: Resistance bands, probably everyone knows them.

00:03:01: They're those rubber bands.

00:03:02: they come in different strengths sometimes thicker and sometimes thinner.

00:03:05: The thin ones are of course much easier to stretch.

00:03:08: the thick ones can only be stretched with more effort And at end you do incredibly intense workouts With these resistance bands.

00:03:18: If you don't have resistance bands You also just body weight exercises Lots core stability lots stretching.

00:03:25: That's all wonderful for longevity.

00:03:27: And yeah, a resistance band set like that you can get it for as little as twenty five euros.

00:03:33: There are also few let's say I think the quality is relatively similar everywhere but there're a few more.

00:03:40: they're also knee bands For example That You Practically Wrap Around Your Knees.

00:03:46: Then They Are Longer Ones That You Can Also Use For Pushups Or Pull-Ups For Example.

00:03:50: That Means A Comprehensive Set Like That Is Probably In The Range Of Fifty Euros and calculated over the year.

00:03:58: It's actually not even five euros, but a bit less than five euros and I think you already have a wonderful setup when it comes to exercise because you don't really need much You just have to push yourself to go outside.

00:04:11: If your'e really strict ,you could theoretically also include running shoes.

00:04:15: But i think When it comes this strength component .When it come to excercise..You can go for walk!

00:04:21: You dont necessarily have to invest in running shoes although it might even fit into my budget.

00:04:27: Maybe we can just assume that the listeners have shoes and can run with those shoes, accordingly I think you don't necessarily have to?

00:04:36: That would completely destroy your budget.

00:04:38: now of course!

00:04:40: No so for me...it still fits in well but yeah..for you its obviously much more athletic right?

00:04:48: To be honest i set slightly different priorities and that's because I know from my own experience, of course i have bands like that at home.

00:04:56: And for a while in the past... ...I didn't go to the gym but I just don't as regularly then.. ..I'm not as reliable too myself!

00:05:04: Then often had my excuse at home because it is also right there and you want to relax in the evening.

00:05:11: Accordingly ,i would still invest in a gym.

00:05:16: I did some research yesterday and its'nt cheap either.

00:05:20: Or well, I mean that's inflation in the end but i found an offer for twenty four euros and ninety cents.

00:05:25: That's the cheapest gym.

00:05:26: I found But it was really on offer at fit star.

00:05:30: you could train for zero euros until the end of the year And after that for twenty-four point nine zero.

00:05:35: So

00:05:37: Not an ad

00:05:38: not an add because we don't work together, but it's definitely good pricing.

00:05:41: Um, I know from experience that fitstar is very crowded and that It's obviously not necessarily the nicest gym, but the equipment was very good um In my experience And so I would definitely invest in that.

00:05:52: That already puts us at twenty-four euros and ninety cents for exercise, which is already way more than you... ...and thats just one month!

00:06:00: On top of that i will actually also get a whoop because that's about sixteen point six zero euros per month for the basic model.. ..I want to add on top.

00:06:11: Why?

00:06:12: Because it motivates me and it'll be relevant when we talk about sleep.

00:06:20: That means I don't just have a tool to track my workouts, measure my VO-II max.

00:06:25: Measure my HRV but also help me manage sleep at some extent.

00:06:30: that mean i've already spent a total of forty one euros and fifty cents on exercise.

00:06:36: Now you jumped ahead there because of course I had tracking included But didn't put it under exercise.

00:06:43: It's also sleep lifestyle not super focused.

00:06:48: We'll talk about diagnostics later, and that's where my wearable is included.

00:06:53: Then we can briefly look back at exercise and factor it in.

00:06:58: I'm still much cheaper than you because i believe with these resistance bands and body weight exercises... Where did you put?

00:07:07: You could do really well.

00:07:08: Another alternative would be to get one or two kettlebells of different weights price-wise, I'd say reasonable.

00:07:19: But yeah in the end i didn't budget for that.

00:07:23: for now it's just the resistance bands.

00:07:25: and then you have to make sure you surround yourself socially with people who push you by.

00:07:32: maybe doing together finding friends or family also having an interest in resistance band body weight training Then I think works wonderfully.

00:07:43: Exactly.

00:07:43: no of course I just think i'd have a much harder time with it.

00:07:48: That's why... ...I prefer to invest my money in the place where I can actually go, but yeah It's just a personal question

00:08:02: at end.

00:08:11: Yeah!

00:08:15: Good use of it.

00:08:16: But yeah, those days are over.

00:08:20: the next area we looked at was sleep.

00:08:24: How much did you budget for sleep?

00:08:27: Yeah actually not much at all.

00:08:30: So Of course admittedly I assumed okay You also make a one-time investment Over many years and that's A blackout solution.

00:08:36: so in The end a curtain or a roller blind?

00:08:39: Um i would probably just go with a rollerblind.

00:08:40: It's super easy to install And really cheap.

00:08:42: a curtain Probably is too though.

00:08:44: um Frankly i didn't look up the prices For That.

00:08:46: Though For the roller blind if you really go for a really nice option year fifty euros.

00:08:51: If you want to go very cheap, You can also get one four thirty Um, you just have to install that once Just too somehow keep The light out of the bedroom especially in the morning.

00:09:02: I'd invest in that.

00:09:03: i said okay?

00:09:04: I'll invest fifty euros and that but That will last me for the next five years that i live there.

00:09:08: theoretically i Can also take it with Me.

00:09:10: so It's something that doesn't Really break at least for me it never has So far.

00:09:17: And on top of that, I would invest in earplugs.

00:09:19: That's just something i've been doing a lot in recent months Super cheap and works incredibly well Especially if you want to sleep in a bit On a certain day.

00:09:28: it is amazing because for example... ...I have a construction site basically right outside my front door.

00:09:35: The problem is they start every morning at a quarter-to-seven sharp Everyday even Saturday.

00:09:41: If I want to Sleep In A Bit On Saturday They Just Wake Me Up And with the earplugs I can easily sleep until eight, no problem at all.

00:09:48: So both together i'm actually only at four euros a month.

00:09:53: Yeah it's super similar for me!

00:09:55: I see because you spent so much on exercise You're already stretching things out over four or five years... ...I also suggested a blackout solution.

00:10:03: It is super important to me too that its dark in the bedroom

00:10:07: Now have be careful.

00:10:09: And the noise issue, I would have tackled that with earplugs too.

00:10:14: They cost like one to three euros a month depending on how often you want to change them... ...I think it's also a preference thing.

00:10:21: let's say It could easily be three euros.. ..I wouldn't use ear plugs all of time and i'd make it totally dependent on whether I live next to street or maybe also tracking or wearable topic.... Also see if it even affects sleep quality.

00:10:41: Because, I mean there are also people who sleep wonderfully next to a street because they're just not sensitive at all to noise at night.

00:10:48: and then of course you can do without the earplugs.

00:10:52: that's why i think its' also yeah... A bit-of-a preference thing?

00:10:55: And blackout

00:10:56: solution?!

00:10:57: I also budgeted about fifty euros for that!

00:11:06: It doesn't look particularly nice, but it's completely not just opaque.

00:11:11: But above all light proof and that's super important to me because as soon as it gets bright in the room I wake up And That's a bit later in winter but a bit earlier in summer and then it messes Up my sleep rhythm a bit?

00:11:25: But i didn't stretch that over five years Because I didn't need two but only one year.

00:11:33: with these things You can always look at it like this.

00:12:03: Yeah, exactly.

00:12:03: It's a small investment with a big benefit because good sleep just enormously makes everyday life so much easier and also enormously supports performance in that respect.

00:12:17: yeah sleep would only be in the range of about four to five euros for me And I haven't even spent ten euros on it yet.

00:12:24: You're so thrifty Mario.

00:12:26: I'm so proud

00:12:27: That will be A bigger prioritization later.

00:12:31: Well, then okay.

00:12:32: Yeah No I mean here the wearable would of course totally come into play for me again and i would Of course also start tracking things like resting heart rate.

00:12:40: how much?

00:12:40: I sleep per night so that I make it a bit of A non-negotiable That I just get those eight hours every day that I'm at least in bed right.

00:12:48: um...I can measure my sleep efficiency somehow measure My hrv.

00:12:51: So do my stress management.

00:12:54: Those are definitely reasons why I quite liked The whoop!

00:12:57: Just find the app best.

00:12:59: But of course, there would also be solutions that will even cheaper and I'm sure you found one again.

00:13:03: Um but exactly so uh... That we definitely play into it here too?

00:13:08: That mixes together offcourse?

00:13:10: Yeah no totally No.

00:13:11: i agree with you There!

00:13:12: I mean awareable.. ..that brings a little something for actually all areas

00:13:17: Right?!

00:13:17: Thats why we prioritized It in different way.

00:13:22: Then the next area is nutrition.

00:13:25: We Actually Both didn't budget anything for that because we believe, with the same budget you have now.

00:13:33: You can already do a whole lot towards healthy eating simply by cutting out certain things and including other thing in your diet.

00:13:45: instead.

00:13:48: I think few basics are just making sure to get the basic fluid intake.

00:13:55: water comes from tap.

00:13:57: the costs there

00:13:58: are

00:13:59: negligible.

00:14:00: I think instead of it being more expenses, you have a huge potential for savings there because then you can just leave out everything that's soft drinks or syrups.

00:14:11: so hydration is super important but also cost practically nothing and

00:14:20: we don't consider avoiding tap water to be big lever longevity.

00:14:25: that is ultimately the summary now, right?

00:14:29: That means there are actually no additional expenses.

00:14:31: We don't necessarily have to put in another water filter or buy expensive bottled water because we both rationalized it away and said okay this doesn't belong on our one hundred euro routine

00:14:46: Exactly!

00:14:47: And then some other basics.

00:14:50: if you like eating pasta then you don't buy normal pasta, but maybe the whole grain version over a month.

00:14:58: That's a few euros extra.

00:15:01: when it comes to protein intake which is very important for both of us It's like this You can also just buy low-fat quark Which costs a fraction But has the same protein content In the end.

00:15:17: that's where your priorities are.

00:15:21: Do you prefer it a bit creamier and want to enjoy breakfast?

00:15:26: A bit more?

00:15:27: or is an oat, low fat quark with some oats?

00:15:31: enough for you.

00:15:32: So in that respect... It's

00:15:34: relatively similar metrics.

00:15:35: I'd say maybe a bit fattier

00:15:37: Is of course also more expensive than low-fat quark

00:15:39: But its cheaper.

00:15:40: then Skyr.

00:15:40: Yeah, Skyar is

00:15:41: definitely much better.

00:15:43: It's just such a trendy product right now That's always sold out.

00:15:47: Its unbelievable!

00:15:48: Yea thats true.

00:15:50: And when it comes to vegetables, it doesn't necessarily always have to be fresh vegetables.

00:15:56: But you can also buy frozen vegetables but without those sauces that come with them.

00:16:02: so not like country vegetables or butter vegetables where you still have those frozen sauce chunks or pebbles whatever you want to call in there... ...but really just plain and simple frozen vegetables or frozen berries are substantially cheaper than berries that you get fresh, but in terms of nutritional value actually very similar.

00:16:26: Exactly not totally.

00:16:27: what you can perhaps also keep in mind there is to at least try to avoid seasoned pre-seasoned things.

00:16:33: There's just a super high amount of sunflower oil on them then some spices.

00:16:38: usually there's also some glucose syrup or something so it sticks nicely.

00:16:46: pay a bit of attention to that.

00:16:47: That's unfortunately always a trap with frozen vegetables, um...that it is not easy.

00:16:51: find one really pure but otherwise totally yeah.

00:16:56: so actually from my point-of view at least for experience and you're welcome write in the comments.

00:17:02: if see differently The main spending problem with food rarely buying healthy things sure organic more expensive and so on..the main spending problems are more buy yourself time or that convenience so you get a kebab, quickly something from the Asian place and these things are usually first of all incredibly unhealthy but on the other hand also significantly more expensive than if just cooked it yourself.

00:17:31: And I really had little money then my time is obviously worth so little.

00:17:39: And if I were in the significantly more, and If i was that situation now when really had little money then my time is obviously worth so little.

00:17:50: That definitely have to cook for myself.

00:17:52: do my own meal prep of course if I earn significantly more money than can also spend money on having healthy food delivered right.

00:17:58: but In this case yeah it just has be cheap.

00:18:00: somehow you should just meal prep from point view.

00:18:02: its a massive addition totally.

00:18:05: You wanted add something?

00:18:06: No I want say there are like few things where you save money.

00:18:10: vegetables for example.

00:18:11: If you'd rather buy skier instead, it's a zero sum game in the end.

00:18:14: I think it's obvious that buying free range or organic eggs instead of caged ones is a good investment.

00:18:21: It's same with vegetables.

00:18:22: sure its bit more expensive but also get significantly more nutrients.

00:18:27: they have much better nutrient profile and higher density.

00:18:31: so in this sense your doing yourself some good just to weigh up Is extra cost worth?

00:18:38: Its not crazy amount money per month for one person.

00:18:42: Theoretically, you could still include that in a budget like that.

00:18:46: but we didn't do that because We saw bigger leverage elsewhere.

00:18:50: and yet In the end there's still A lot of zero-sum games here right?

00:18:55: Yeah It's just a bit vague Right it depends on where your at now And what You already spend Your money On I think if i switch to meal prep At least half my food costs

00:19:09: That would be a very, very big

00:19:12: lever.

00:19:39: What I found very exciting there were also a few surveys studies on it that you should definitely apply the first in-first out principle when eating and shopping.

00:19:50: In case anyone working in supply chain is listening to us now, they probably know what?

00:19:57: It means that actually only go shopping with the fridge almost empty don't constantly keep getting new stuff because something goes bad.

00:20:07: You get used to only buying what you actually need anyway.

00:20:12: So, What is bought?

00:20:14: Is used up and then it's bought new first in-first out prints everyday

00:20:18: saving tips from Mario Gietel

00:20:20: Yeah exactly but its just like I said.

00:20:22: i found It quite exciting.

00:20:24: there were Like two or three surveys And that had a huge effect on the budget.

00:20:29: yeah no those are good points.

00:20:30: yeah mean you always end Up throwing something away.

00:20:32: Or especially when you buy fresh things and you plan To make Something with vegetables with fresh vegetables, not just frozen vegetables and then you forget about it for two days.

00:20:44: It's already bad!

00:20:45: Yeah also boosts creativity when cooking.

00:20:47: in the end You know I still have these three or four things And i have to whip up something good from them now Then I'll only go shopping tomorrow.

00:20:54: The fridge is empty For Now You can fill it up.

00:21:02: So much nutrition relatively well with nutrition is supplements.

00:21:10: We both budgeted a bit of money for a few products where we see the priority, what's in there for you?

00:21:19: Yeah exactly I'm...I really struggled with that yesterday.

00:21:22: have to be honest Of course i have many supplements that I like but uh-of course I had to limit myself too.

00:21:28: one yeah it.

00:21:29: so yeah I only just realized how expensive It actually Is!

00:21:33: I mean of course we get it incredibly cheap right because let's say feast on the company stock.

00:21:40: That means, yeah I started with vitamin D three K two uh...the mixture of d-three and k-two

00:21:46: expensive

00:21:47: um..of course i also immediately looked in our shop and saw okay that really is a very affordable product.

00:21:51: if you had bought it on sale yesterday Then it would have been really, really cheap

00:21:56: or rather by the time.

00:21:57: The episode comes out.

00:21:58: It's no longer yesterday but a little while ago.

00:22:00: that was a few weeks ago.

00:22:01: Yeah Nevermind.

00:22:01: in any case if you had bought on sale You'd probably be even cheaper than what I'm saying now.

00:22:05: But i'm basically at four euros per month If I take five thousand units A day And for me That's the maintenance dose that has proven itself where I get a good level?

00:22:14: That means I definitely wouldn't want to miss out On that.

00:22:18: then omega three.

00:22:19: I struggled For very long Time whether I'd Even do that anymore.

00:22:22: But of course, I constantly see bad indexes.

00:22:25: So i'd probably still go really basic with one gram a day but an eighty percent one.

00:22:30: so where there's eighty percent EPA dash DHA in it?

00:22:34: But work with one Gram a Day that's twelve euros a month.

00:22:36: unfortunately.

00:22:36: That something very expensive right.

00:22:38: um...I'd Still do It because that way I think at least get to A sufficient Index let say maybe a six Index so that I'm At least not completely subterranean Um..but Of Course you have To measure that which of course I can't afford with the routine.

00:22:53: That means i just take it and hope that in twenty, thirty years yeah...I'll reap the benefits um..which I can at least assume.

00:23:02: let's put it that way.

00:23:04: then uh...i went for magnesium.

00:23:07: there i'd either go for a seven salt or for pure magnesium.

00:23:12: bisglycinate would try to get between one hundred fifty to two hundred fifty milligrams of elemental magnesium per day.

00:23:22: And unfortunately, I also end up at around fifteen euros if i only went for bisglycinate maybe ten euros a month but definitely not cheaper.

00:23:30: You're already in this range.

00:23:31: So probably fifteen euros per month and then actually add selenium But that's very very cheap.

00:23:37: I'm at two euros a months um?

00:23:39: Just know That's the deficiency for me, and it's also simply we live in a Selenium deficient area Um, but definitely no cheaper.

00:23:46: you are really in this Range.

00:23:47: so probably fifty euros a Month but that's very, very cheap.

00:23:52: I'm at two euros a month.

00:23:53: um i just know that's a deficiency for me and it's also simply we live in a selenium deficient area extremely important form... Oh yeah!

00:24:12: For Selenium?

00:24:13: I take two hundred micrograms per day.

00:24:16: Mario..I've been wondering where you actually buy your supplements at Molecular and you?

00:24:22: Me too, actually.

00:24:23: Isn't that the company we founded?

00:24:25: That's what I asked to know by molecans acclimatize.

00:24:28: so you have metagas sublimados.

00:24:31: Honestly no.

00:24:32: if you want to learn more check out.

00:24:34: okay yeah exciting i had a really hard time with that two.

00:24:38: but i also have a clear favorite which was vitamin d three k-two.

00:24:42: that was also the first product set.

00:24:44: especially uh i have a very similar setup to you four thousand to five thousand international units per day because that's worked well for me.

00:24:52: To end up between seventy and eighty, For my vitamin D level.

00:24:56: I calculated it similarly to you.

00:24:58: i just put down a flat rate of five euros depending on whether You take A more expensive or cheaper product?

00:25:07: That's why yeah vitamin D was set right away.

00:25:10: It's just super important.

00:25:11: There's so much overwhelming evidence that we have way too little anyway and that it's just good for you, that's Why?

00:25:17: It would definitely be worth it to me.

00:25:19: The second one is also omega-three Right another of the classic basic or essential products.

00:25:26: I Would've budgeted twenty euros For that.

00:25:28: So i would Definitely make sure that end up with about two grams a day So a bit more.

00:25:36: In my case, even with two grams I only have a moderate omega-three index.

00:25:42: so i definitely mustn't be as a Bayesian buttocks linds very meant open metal on premise I would add definitely make sure that I end up about two grams of day.

00:25:51: still little bit later and being definitely way I wouldn't know I'll definitely made to grams I had am I in the bag there index.

00:25:58: So they would probably grow as much benefits you should earn in Battle Magus, though.

00:26:01: And I use and spend on Highlander Omega Maze as some of their benefits actually stick with me.

00:26:06: there is.

00:26:07: It's one of the euros this Tapper options.

00:26:09: You need like antifreeze, umeroids or a little mega dry analytics.

00:26:12: so i budgeted it this upper mate higher than you did In your case against today at how you build your side you'd fish... ...you can also make a compromise and say only take one gram of omega three a day and budget The remaining five to ten euros a month that you save there either on the diet side because you'd rather buy a fish now and then or You buy a better wearable instead in the end.

00:26:31: That's up to everyone but for me it would definitely be worth the twenty euros A month actually crazy like a fifth of uh, over one hundred euro budget is just omega-three also huge

00:26:40: really expensive.

00:26:41: It's very very expensive product And this also I mean the raw materials are also Very very expensive especially In recent years have become much more expensive.

00:26:51: I only have three is creatine for me and not magnesium.

00:26:57: Or, I personally take five grams a day?

00:27:00: I also thought about it for a long time.

00:27:01: would i take magnesium now... Would i take creatine now?

00:27:04: in the end The decision was made for creatine especially because of all the new data that exists Also on cognition.

00:27:13: It also supports the training efforts that you have.

00:27:15: If you train a lot with resistance bands, which I've already budgeted for anyway then creatine is i think Also very good addition and in The end it's cheaper than magnesium Cheaper Than A Good Magnesium Complex And so That I save another five euros?

00:27:32: Um...I Think The Cost Benefit Was Definitely Positive For Creatine!

00:27:36: Also..i would spend ten euros on creatine twenty euros On omega three And yeah, four to five euros on vitamin D. and now in the end I've budgeted thirty-five euros for supplements.

00:27:48: How much creatine did you plan per day?

00:27:52: So... Five grams!

00:27:53: Five grams exactly.

00:27:53: i already said that at the beginning.

00:27:54: For cognitive

00:27:55: effects it's pretty low right?

00:27:58: It kind of depends.

00:27:59: Also also dose.

00:28:01: It kinda depends how when u take it Right In The End It's also being discussed for sleep.

00:28:07: You could say, For example you just take it in the evening and try to get some sleep benefit out of it.

00:28:14: That's super similar in profile to magnesium again Right?

00:28:18: Yeah I've tested that.

00:28:19: Admittedly i haven't tested over a month or so So its hard to say but Subjectively does absolutely nothing Gain a little weight, right?

00:28:31: If you really take it for that also only.

00:28:33: but I don't notice that with five grams either.

00:28:45: And thirty

00:28:57: five euros on supplements.

00:29:03: So I'm currently at forty-five euros.

00:29:06: Yeah, I'm already way over so i'm at Seventy eight Euros are ready?

00:29:12: So for me almost everything is gone actually.

00:29:15: yeah Yes to see how that works out for you in the end.

00:29:17: right

00:29:18: curious too

00:29:20: good.

00:29:22: The next point That we both weighted relatively Heavily is oral hygiene.

00:29:30: You probably don't have that on your radar, but it's incredibly important for inflammation in the body.

00:29:37: If things aren't right in the mouth then they aren't write and rest of the body either.

00:29:41: And For me that came to fifteen euros in total.

00:29:45: That includes one hand buying dental floss or those interdental brushes.

00:29:52: We looked at up again yesterday.

00:29:54: They dont differ much.

00:29:55: Dental floss would end being a bit cheaper than buying those interdental brushes.

00:30:03: In the end, it also depends on what kind of conditions you have in your mouth.

00:30:07: if you have very large gaps between your teeth then these interdental brushes are a bit better.

00:30:12: If you have tight gaps than dental floss is a little better.

00:30:16: I actually do a combination which is why i budgeted a euro or two more for that.

00:30:23: Then...I would buy a fluoride toothpaste?

00:30:26: We already had this topic with biological dentistry.

00:30:30: But yeah, I did some reading afterwards and didn't find like very strong evidence that you really need to avoid fluoride as long as You actually rinse your mouth after brushing and don't swallow it.

00:30:42: Um, i think It's fine And optionally?

00:30:46: I don't personally have one but it would definitely fit in the budget To buy a one-off tongue scraper.

00:30:51: its Like A copper Tongue scraper.

00:30:55: Its supposed to be quite good for So you.

00:30:59: it's a classic scraper like maybe some of, you know A potato peeler.

00:31:04: It looks similar to that You Know but obviously not as sharp for the tongue then?

00:31:10: you basically scrape it over your tongue and It's good For for bacteria And for all those microorganisms That you ultimately have in Your mouth.

00:31:20: it only costs about ten euros if you buy at once.

00:31:23: You don't need a new one every month either.

00:31:25: But If you keep it a bit clean and hygienic It'll last you a very, very long time.

00:31:29: Yeah the nice thing about copper is that it's already naturally antibacterial right?

00:31:33: So the material itself is antibacteriel and accordingly.

00:31:38: so yeah I think he can use this for several years in cost.

00:31:43: again yesterday mine costs five euros.

00:31:45: i somehow had thirty euros on my head but don't know where they came from!

00:31:48: I still remember the conversation.

00:31:50: yeah tongue scraper thats like forty euros.

00:31:52: then we looked at up five to ten.

00:31:54: That definitely works out well Yeah.

00:31:56: So that means for the item of dental floss, interdental brushes toothpaste maybe optionally a tongue scraper.

00:32:03: it's definitely not more than like five euros a month but you get huge benefit and exactly those five euros.

00:32:10: they are already very generous

00:32:12: Especially since your assuming people don't have toothpaste yet.

00:32:15: I mean everyone has toothpaste right?

00:32:18: Maybe in end depends on how That obviously comes from you, because you've already budgeted so much money for your routine.

00:32:24: You're naturally trying to save at every turn.

00:32:27: I definitely budget it a bit for it Because among these toothpaste There are some that have very little fluoride.

00:32:33: Some of them have more fluoride.

00:32:34: Then there's sodium fluoride versus amine fluoride And so on and so forth.

00:32:38: If you buy something better It is also a euro or two more expensive Although the tube isn't empty in one month either.

00:32:45: So you can get by longer with this

00:32:47: If use alone?

00:32:47: Definitely not

00:32:48: Exactly.

00:32:49: Then the next major expense item for oral hygiene is an annual professional teeth cleaning.

00:32:56: that costs about.

00:32:59: So it's very difficult to estimate because there's a very wide range between eighty and one hundred twenty euros I'd say.

00:33:06: That varies depending on the dentist.

00:33:08: You just have to do a bit of research and see where might be cheaper?

00:33:12: That means you end up with about seven to ten euros A month if you calculate.

00:33:18: You don't have to do that on day one either, but rather the flex pod topic.

00:33:22: you can also save up a bit over a few months and then Do this teeth cleaning after half a year?

00:33:28: But you should definitely do it annually.

00:33:30: That's very important.

00:33:32: Why no matter how much effort you put into brushing your teeth There are simply places in your mouth that I just vary Very hard to reach those other spaces between your teeth.

00:33:42: They need to be cleaned properly and regularly And that really only works well with professional teeth cleaning.

00:33:48: That's also a big chunk when it comes to oral hygiene.

00:33:50: So now we have about four or five euros for brushes, dental floss, tongue scraper and then another ten euros or so for an annual professional teeth cleaning.

00:34:02: And then I also wrote down xylitol.

00:34:06: chewing gum after eating probably costs about one or two euros A month Also contributes to being cavity free.

00:34:15: in the end It inhibits bacteria

00:34:17: microplastics.

00:34:18: Mario

00:34:19: Yeah, you have to be careful.

00:34:21: It depends a bit on what the gum base consists of.

00:34:24: that's listed a bit intransparenly On the packaging because if you look at the chewing gum packaging it just says gum base as an ingredient and most like The vast majority of gum bases.

00:34:38: yeah

00:34:40: Container hidden?

00:34:42: Yeah A lot of hidden microplastics so you just have to look.

00:34:45: sometimes there are also resin based chewing gums That also contains xylitol.

00:34:52: They are obviously not as tasty, but in the end you take it for the benefit and not for the taste.

00:34:58: Xylol is a sugar alcohol.

00:35:01: Bacteria can't metabolize.

00:35:03: that means You still get a slight sweet sensation although so you don't give The cavity causing bacteria anything to feed on.

00:35:11: It inhibits streptococcus mutants which is the main bacterium when it comes to cavities.

00:35:17: Chewing gum is also good for saliva production.

00:35:20: So in that respect, I think you're still making a very, very good contribution.

00:35:23: and then maybe it's not fifteen but sixteen euros per month or may be seventeen?

00:35:26: But thats definitely my budget.

00:35:28: Yeah so life long routine has become a flexible term by now obviously.

00:35:33: But yeah exactly!

00:35:34: Of course i don't have all of those.

00:35:37: For preventive care i've got the dental cleaning included as well.

00:35:43: You said that somewhere so you can't get it for under one hundred euros, right?

00:35:46: Well.

00:35:47: It's really difficult.

00:35:47: yesterday in Munich I had a quick look.

00:35:49: maybe munich is also a bad place for that but Under under one-hundred euros.

00:35:54: i couldn't find the dental cleaning.

00:35:55: mine was more expensive.

00:35:56: they Charged per tooth.

00:35:58: mostly.

00:35:59: i'm glad i don't have wisdom teeth anymore.

00:36:01: That saved me four teeth.

00:36:03: But yeah Okay

00:36:06: definitely so i've budgeted that from now.

00:36:08: Of course, I also have dental floss.

00:36:10: Also interdental brushes... Interdental brush is a loan because i also have a retainer on my lower jaw On the front teeth and can't work with dental floss at all.

00:36:19: It just doesn't work.

00:36:22: But you really don't need much money for both things.

00:36:23: That's like once-a-quarter two euros in fifty cents each.

00:36:27: So it's really little.

00:36:29: And of course I've also budgeted For tongue scraper Just one time thing.

00:36:35: Then everything together.

00:36:38: one hundred twenty euros a year.

00:36:41: Ten bucks a month?

00:36:42: Yeah, yeah did you leave out the xylitol chewing gum?

00:36:46: well

00:36:46: this Xylitol Chewing Gum that's not a longevity routine for me.

00:36:49: so

00:36:50: it's a contribution to oral hygiene and That's why It's included.

00:36:53: I don't

00:36:53: buy chewing gum from my oral hygiene but simply because i enjoy chewing gum.

00:36:56: So then You already have that right there in your longevity Routine.

00:37:00: I would've budgeted that separately Because I had room For it anyway.

00:37:04: And um you can otherwise just also Just switch from your other chewing gums that you usually take to a xylitol chewing gum.

00:37:12: That probably already has a good effect.

00:37:15: now we come to the biggest chunk for me and that is prevention.

00:37:19: Yeah, here we go again.

00:37:22: For that I've practically spent all my remaining budget namely thirty five to forty euros.

00:37:29: there i also have tracking included under diagnostics And for tracking The Whoop was too expensive.

00:37:38: I would have bought a used Garmin watch instead.

00:37:41: Yesterday, i had to look also on Kleinansage and Wilhaben.

00:37:45: briefly what you can get there And in the range of two hundred euros.

00:37:50: You're In A Great Spot!

00:37:52: I still budgeted two hundred forty euros for simplicity's sake.

00:37:56: That...in The End If You Stretch It Over Two Years Is Ten Euros Per Month.

00:38:00: that was stretched now too Exactly.

00:38:02: But You Don't Have To Buy it On Day One.

00:38:03: You Can Also Buy After Half A Year.

00:38:06: But in the end, the Garmin watch also lasts significantly longer than two years even if you buy it used.

00:38:13: I've had mine here for five and a half years.

00:38:16: It's indestructible.

00:38:17: So that respect still has the same battery life as on day one.

00:38:21: You have sleep tracking, HRV measurement, VO-II max included A recovery score which is called body battery there And slightly better sports tracking compared to whoop.

00:38:34: There.

00:38:34: you can't really track how far you've ridden your bike.

00:38:38: You still have this GPS functionality, and that was ultimately the deciding factor for me to go with a Garmin watch And the longer you have it The more it pays off in the long run because you have this expense once which you also Have with whoop by the way Because although we stayed at monthly you have to pay the subscription annually upfront otherwise It's significantly more expensive.

00:38:59: That also needs to be said.

00:39:01: In that respect Yeah, the Garmin watch just made more sense to me and that ends up being about ten euros per month.

00:39:08: And what else I have for tracking?

00:39:10: I would probably get a CGM every two rather three years... That's continuous glucose monitor-that is a two week blood sugar measurement Just check if pasta is still super bad For me and so on & So forth..That will definitely be a benefit from it.

00:39:28: A CGM like that costs € seventy-five for two weeks.

00:39:32: If you do that every two to three years, then in the end if you calculate it per month You get about two or three euros per month.

00:39:40: So yeah It doesn't actually cost that much and you can also Do after a year?

00:39:44: You don't have to get on day one if haven already bought the Garmin For example.

00:39:49: Yeah, so CGM I think is good point but of course i see at same way.

00:39:55: I'm just never sure.

00:39:59: then of course you've covered the basic basics.

00:40:01: It would be cooler if you could do it more often because everyday life actually changes faster than every two or three years, right?

00:40:08: That's why I didn't really include it.

00:40:10: but yeah...it is a very good point and not at big expense.

00:40:14: there just absolutely no room for that in my budget again.

00:40:18: Yeah!

00:40:18: For yearly it was too expensive to me as well.

00:40:21: I managed so poorly.

00:40:22: Yeah, that's why there's not much room left for prevention now right?

00:40:26: I really had to look very closely yesterday.

00:40:29: I'm

00:40:29: curious.

00:40:29: The topic of prevention is actually the next point Right.

00:40:33: so for me tracking would be somewhere between twelve and fifteen euros depending on whether the watch Is a bit more expensive weather Whether you do the cgm every two or three years.

00:40:41: So strictly speaking it Would probably only Be twelve euros.

00:40:44: And then There's another big chunk For Prevention A bit over twenty euros a month.

00:40:51: So, twenty to twenty-three or twenty two twenty five euros depending on how things look with tracking.

00:40:56: I would do prevention and there are... ...a few things we've prioritized.

00:41:02: Let's leave out the very classic prevention that statutory health insurance pays for.

00:41:08: We'll talk about it right after.

00:41:09: What the Health Insurance doesn't pay for namely is visit of the eye doctor.

00:41:15: But i think thats super important.

00:41:17: I would go to the eye doctor every three years, so ideally you'd go annually.

00:41:22: But for budget reasons... ...I would have my eye pressure measured and retina checked.

00:41:29: From what i found that costs between one hundred fifty and one hundred eighty euros per visit?

00:41:35: That means if you calculate it down to every three year its five euros a month!

00:41:40: That was very important to me.

00:41:43: The other thing is hearing test.

00:41:46: Now you can go to the doctor for a hearing test and pay one hundred fifty two, two hundred euros or You Can Go To An Audiologist.

00:41:53: They Actually Offer it Completely Free of Charge

00:41:56: Even free oh yeah i just I Just Budgeted Fifty Euros For That

00:42:00: Completely Free Yeah.

00:42:01: You Can You Can Scrap that Again Awesome?

00:42:03: Yeah Look Then Everything is Different.

00:42:04: then The CGM Is Suddenly Back in.

00:42:05: After All

00:42:06: is back.

00:42:07: No But Seriously The vast majority Of Audiologists Do It for free.

00:42:11: You Just Have to type In A Hearing Test And The City Where You Live.

00:42:15: Yesterday I typed in hearing test Munich and five places were already suggested where you can do it for free.

00:42:21: And if there's a problem, You can still go to the doctor.

00:42:25: but yeah that's theoretically something That costs nothing.

00:42:28: probably

00:42:28: get A weird look For showing up There In your mid twenty late twenties.

00:42:33: Yeah But you Can always Go To Someone Else Right Exactly

00:42:36: In

00:42:36: The City.

00:42:36: It Is Very Big Yeah, exactly.

00:42:40: You can always justify it well but in the end its an offer you use and don't necessarily have to spend money on.

00:42:46: that's why I would've budgeted zero euros for it.

00:42:50: But i'd also go with dermatologist And a skin cancer screening like this costs between fifty and ninety euros at a dermatologist.

00:43:01: It depends upon where your going.

00:43:03: That doesn't necessarily include a dermatoscope.

00:43:07: That is, if for example a mole is a bit conspicuous then they look at it again with a lighted microscope to see the characteristics of this mole.

00:43:16: That isn't always included but basically you're relatively good-to-go with fifty to ninety euros and you can do that every two or three years!

00:43:26: That means yeah... It's also nothing that insurance covers.

00:43:30: They only cover from thirty five onwards.

00:43:34: But I think it's also very important to go to the dermatologist before that.

00:43:37: That is why you can easily do that every two or three years from eighteen onwards and thats completely affordable.

00:43:45: Yeah, i didn't budget for that!

00:43:46: I just rationalised that away.

00:43:50: Now with a hearing test some space freeed up so at least every five year goes to the Dermatologist.

00:43:57: yeah...yeah..i didnt' budgeit for tha-i just rationalise that way.

00:44:01: Now you can, with the hearing test some space just freed up so that at least every five years go to the dermatologist.

00:44:08: No I had only budgeted for a Hearing Test every five year or two.

00:44:10: Yeah thats not going work unfortunately.

00:44:12: but yeah i pushed it onto the Statutory Insurance basically and now im suddenly gonna have a one hundred Euro routine and wait another seven years.

00:44:21: hope everything goes well.

00:44:23: The probability is also low right?

00:44:25: So wait, the probability is low.

00:44:27: But you also have a lot of sun exposure actually at very young age and then your usually not so strict with sunscreen.

00:44:33: in that respect I think it's good investment.

00:44:35: over years especially very negligible terms cost eye doctor significantly more expensive but also very important.

00:44:42: The last point was lab.

00:44:44: all remaining money i would've left spend on a full lab And do that every two year And according to my calculations I would have three hundred sixty euros available for this two-year lab.

00:45:00: If you calculate it down, You get about fifteen euros per month.

00:45:05: What's included?

00:45:06: Of course It is not just a standard classic small large blood count.

00:45:09: i know that you calculated it more precisely what everything costs and say something in the moment.

00:45:15: For me inflammatory parameters are also include an hscrp The iron status The lipid status is included, also Lipoprotein A which is not included by default.

00:45:29: If the price is okay I would do APOB but that's very expensive.

00:45:34: I think it costs

00:45:36: fifteen euros?

00:45:37: It's probably lab-dependent and only a few labs have it for me so definitely still in...

00:45:42: Yeah exactly!

00:45:44: And then I'd include Homocysteine of course Vitamin D B-twelve folic acid Thyroid.

00:45:51: I would also test testosterone or depending on the price, LH FSH because that's relatively relevant for the interpretation.

00:46:01: For Testosterone Also free testosterone and total testosterone.

00:46:05: And as an option i wrote down the omega-three index.

00:46:08: i'd love to know That of course but an Omega three Index in itself is quite a chunk.

00:46:12: it costs around seventy euros.

00:46:15: So um...that obviously very expensive.

00:46:17: so Depending On how expensive The rest Of the lab work Is I'd either include the omega-three index or just cut it out because we're already taking those one to two grams of Omega three per day prophylactically anyway.

00:46:31: It's not what you would like to do, but Omega Three is so expensive that you have to make a compromise within this hundred euro routine and That Would be The Compromise.

00:46:41: And then in that case You Just Skip the Measurement.

00:46:45: Yeah, so I can actually ease your mind a bit.

00:46:48: You you can easily still do this omega-three index.

00:46:50: i worked out A very similar blood panel to yours and end up at two hundred euros.

00:46:55: LPA is also included.

00:46:56: you Can but it's enough if you Do it once for example?

00:46:58: I've already done It one So I wouldn't even need To do it anymore.

00:47:01: could then swap in up will be instead And Still End Up At Two Hundred Euros.

00:47:04: It Includes.

00:47:06: Kidney Function Is Roughly In There.

00:47:08: Its Liver Function is Roughly in there.

00:47:10: We have CRP HS dash CRP Isn't?

00:47:12: They're Complete.

00:47:14: blood count is of course also included.

00:47:15: that doesn't even cost a fiver anyway.

00:47:18: The whole glucose metabolism in there, lipid metabolism actually completely in their... Then for micronutrients I was very selective.

00:47:26: again you had to save money.

00:47:27: they only did things like zinc selenium vitamin D and ferritin.

00:47:32: For the iron status i really reduced it just to ferritine.

00:47:36: Okay, you can probably add transfer and saturation to that.

00:47:39: It's

00:47:39: probably not that expensive anyway... You could

00:47:41: probably get it for a fiver or tenor?

00:47:43: Yeah this is actually very relevant for the interpretation too exactly!

00:47:46: You could add that for a tenor also instead of the LPA.

00:47:50: if you already know that your-that you're not particularly prone to that and also have a super low LDL then theoretically you can also leave out the UPO B for now and don't have to do it every two years.

00:48:00: so that's a bit I think individually dependent For hormones.

00:48:04: I had to limit myself a bit too total and free testosterone Because together that already cost thirty four euros.

00:48:12: And then yeah, you end up with about two hundred euros in total.

00:48:16: so it's You actually get the absolute most important things covered?

00:48:20: You really have to say So and i could even imagine That you might Get the complete blood count The five euros maybe somehow pushed through public health insurance and Maybe the liver values too.

00:48:29: i don't know.

00:48:32: Yeah So I think you can certainly get a bit more covered too if the doctor bills it cleverly.

00:48:37: And then, and only end up at one hundred fifty and could even add a few things?

00:48:41: Yeah there are especially a few more things.

00:48:42: we consider they're actually many doctors who have these special IGEL offers those of this individual health services.

00:48:50: There also labs that offer packages.

00:48:53: They are significantly cheaper than each value individually.

00:48:57: You just need to find out how expensive is.

00:49:00: Another option would be if you're doing this checkup anyway as part of the preventive medical examination to have The extra values done right then and there because then the blood draw is covered by insurance And you only have to pay extra for the lab values.

00:49:13: You can check If the lab doctor bills according To the GOA or not Because that Is also a substantial cost driver Or Can Be A Substantial Cost Driver Also

00:49:23: add multipliers to it.

00:49:24: So

00:49:25: yeah, Yeah exactly but yeah those Those are all things.

00:49:30: You can also get a bit more out of the blood count and you don't necessarily have to do an eight or nine hundred euro blood count every year, especially within that budget.

00:49:39: That just doesn't work out.

00:49:41: but even with this budget you can manage very well.

00:49:45: so as I said for me there would've been be in a little room where i could spend like three-hundred fifty euros

00:49:49: Above all ,you really got over view right?

00:49:51: Of most important systems Right ?

00:49:54: And know exactly ok from here to now It got worse somehow, right?

00:49:59: And now I need to do a bit more and there it is.

00:50:01: These are not issues where it's really super critical from one year to the next but you should do that every two years.

00:50:07: so very relevant i'd

00:50:09: say."

00:50:27: First of all, was I doing well with it or not?

00:50:30: You can instead for all iCare also skip the omega-three index.

00:50:33: Exactly totally yeah totally maybe just as a disclaimer.

00:50:37: Of course this also assumes that you actually go directly to the lab To get blood drawn.

00:50:41: um then you don't have All these additional costs.

00:50:43: Um you can do That at various direct labs.

00:50:46: It works in Well in big cities it definitely works.

00:50:49: Otherwise, it might be a bit more difficult.

00:50:50: I don't know exactly.

00:50:51: here in Munich for example labor Becker or something You can really go straight there just have your blood drawn check and you feel like

00:50:56: the wish list

00:50:57: And then you're billed Exactly according to that.

00:50:59: so it's very very simple and you actually get off quite cheap.

00:51:03: Of course if you also want advice from a doctor and so on Then of course gets expensive.

00:51:07: but that's logical i think.

00:51:08: But

00:51:09: you can also combine That with an normal doctors visit Which The insurance would pay For anyway?

00:51:16: So you definitely Have ways and means Good.

00:51:20: So much for prevention.

00:51:22: now, briefly statutory health insurance.

00:51:26: we also took a look at what's already included there.

00:51:28: you should definitely use that.

00:51:30: it's no cost It costs you nothing at all.

00:51:33: You just have to go and use it.

00:51:35: And first of All A checkup between eighteen and thirty four years old.

00:51:45: There's also a blood test included.

00:51:47: i think there is also urine tests included from what I've read.

00:51:51: And if you're doing this check up anyway then just say directly like to have these in the values on top.

00:51:56: that saves all those other costs and maybe even get a partial refund for insurance, otherwise you can do it every three years from age thirty.

00:52:06: five means Germany is much, much more restrictive here than Austria because in Austria you can actually do it every two years from eighteen.

00:52:16: You can get checked regularly and the blood panel uh...is also much more comprehensive then in comparison here in germany.

00:52:24: otherwise your are so allowed to do a bit of cancer screening .You can go to the dermatologist every two year's form.

00:52:30: age thirty five as woman who could get a pap smear annually for each twenty from thirty.

00:52:36: u can also do abreast palpation exam.

00:52:38: You should definitely do that also yourself, but maybe have a doctor.

00:52:42: Do it or above all them show you how.

00:52:45: and from fifty to sixty nine you can have a mammogram every two years.

00:52:50: That's the special x-ray of breast tissue where they look if there is anything unusual or not.

00:52:58: classic breast cancer screening as man go for prostate exam annually age forty five Yeah.

00:53:08: No, you really should.

00:53:09: then the insurance pays for it.

00:53:12: and when it comes to colon cancer You can do a stool test annually from age fifty.

00:53:17: That's this.

00:53:18: I know it from Austria.

00:53:19: there It's a hemocult test where they look for hidden blood

00:53:23: exactly to detect

00:53:24: exactly.

00:53:25: And uh...you Can also do a colonoscopy.

00:53:28: that's four men From fifty and women from fifty.

00:53:32: five every ten years?

00:53:36: And when it comes to dental checkups, you can do a dental check twice a year.

00:53:42: I think that's just the dentist looking into your mouth with a mirror To see if there is problem.

00:53:50: Yeah so in other words There are still room for improvement

00:53:52: A lot of room For improvement Exactly.

00:53:53: Especially

00:53:54: because i would think If You did That Properly Say Even Every Two Years For Younger People You Would End Up Saving So Incredibly Much Money In The Long Run.

00:54:01: If You Look After People Properly

00:54:03: You Would Actually Create Awareness That These Are Important Things.

00:54:06: Yeah, and well the doctors also have to have the awareness.

00:54:09: To tell people hey this is bad This doesn't look good.

00:54:12: You need to do something about this.

00:54:14: Next year we'll look at it again.

00:54:16: And um Do this and that right?

00:54:18: So that-that Is the problem.

00:54:19: The whole system isn't geared towards That yet.

00:54:21: But from my point of view We could actually save an incredible amount Of money.

00:54:23: Because where Where's all the Money Actually going Right now?

00:54:26: It goes into Diabetes.

00:54:28: It Goes Into All These Chronic Diseases That Are Largely Preventable.

00:54:33: A blood panel every two years, like what we're proposing now or what I've worked out.

00:54:38: Now shouldn't actually happen at all.

00:54:41: to be completely honest it actually can't happen.

00:54:43: yeah there's something else on top.

00:54:45: since twenty-twenty four There's been an early detection program for lung cancer but only for high risk individuals namely people who smoke.

00:54:52: so It's best just not to smoke at all.

00:54:54: So you don't even need the Early Detection Program.

00:54:58: Okay

00:55:01: That is What Else i found.

00:55:02: and now To Finish Up a Few No cost hacks, but before we do the no-cost hacks.

00:55:07: We need to do a reality check here.

00:55:10: So max how much did you spend on your routine?

00:55:13: Can you summarize again what you budgeted and how?

00:55:16: just very roughly yeah

00:55:17: Very roughly so.

00:55:18: for exercise I'm at forty one point.

00:55:19: five zero euros a month.

00:55:21: for sleep optimization i'm only At four euros.

00:55:24: But yeah of course The whoop is also factored in there.

00:55:26: so that's A bit Of a mix.

00:55:27: right.

00:55:28: nutrition zero extra euros we already said That would be so vague we don't even Need To start.

00:55:33: For supplements, I'm at thirty-three euros a month for oral hygiene.

00:55:37: Not even two Euros a month because of course i assume toothpaste is given and assumed that most people already do that And there are included floss interdental brushes in the tongue scraper.

00:55:52: I think I've mentioned it before.

00:55:55: Supplements, I am at thirty three euros per month for hygiene.

00:55:58: not even two EUROS A MONTH And I'm assuming that most people already do.

00:56:05: That, um and there i've with you to put a clean.

00:56:08: Enter into our eyes for euros on and their preventive checkups.

00:56:11: I'm as likely to see a piranha blood panel and uh... Do the dental cleaning once a year?

00:56:15: And so I really only every five years.

00:56:16: I never had my own during

00:56:18: this

00:56:19: time.

00:56:19: is these opos which we will be out with you now.

00:56:22: I am afraid before I'm zero behind you when he's not just having at really outside dying saxophone tonight any late waltons listen now actually gonna jump blood manager but recently da.

00:56:36: And then in total I get to ninety nine euros and ten cents a month.

00:56:45: That's good, you actually stuck to the budget?

00:56:47: It didn't sound like that at the beginning.

00:56:50: No no it did but i just really put a lot up front with exercise.

00:56:53: But on the other hand or your fingers will of course split out definitely too With the bottom exercise would have only been twenty four euros and ninety cents.

00:57:03: If you look at it that way, okay?

00:57:04: But sure I prioritized the gym Because i believe That i'll stick to my routine.

00:57:10: more than

00:57:11: yeah

00:57:12: Yeah nothing More.

00:57:13: um that's where i think i have My weakness in The end.

00:57:16: Um i could Have saved some real money there of course

00:57:18: true.

00:57:19: For me It was like this i spent five euros on Exercise Five years on sleep thirty-five euros On supplements fifteen euros on oral hygiene And forty euros on prevention.

00:57:30: But for prevention, the watch is also included.

00:57:33: For me that would be another ten euros or so a month That you could otherwise pull out and somehow shift to exercise.

00:57:39: then it Would Be fifteen instead of five for Exercise And thirty Instead Of forty for Prevention.

00:57:44: but yeah I put A slightly bigger focus there and skip The gym instead Otherwise we're not that far apart i think.

00:57:50: No actually really Not much.

00:57:52: Yeah You can tell We talk To each other regularly

00:57:54: Absolutely Aligning Ourselves There And then it would be fifteen instead of five for exercise and thirty, instead of forty for prevention.

00:58:02: But yeah I put a slightly big focus there to skip the gym in stead otherwise where i'm not going that far right now but Jamie.

00:58:11: Then they tried a few girls one pounder fifties girl and then like is dead and immediately get on their backboard.

00:58:19: It's such as a Norik on it and getting at the cheaper circumscriptly fissure provides.

00:58:26: once

00:58:26: I've been credible.

00:58:27: I'm incredible.

00:58:29: And so, how easy do you get?

00:58:32: Now being able to comply while in Mojfa, then hyperextending eat cheap protein classic scurril low fat quark topic.

00:58:43: We already said that.

00:58:44: anyway if you smoke or drink alcohol quit both today immediately.

00:58:51: That's also

00:58:53: how much money devours.

00:58:55: If someone smokes now, you can easily invest a hundred fifty euros per month minimum and that is the only half a pack of day

00:59:05: right?

00:59:05: You don't even have to free up budgets.

00:59:07: I mean you can upgrade it on hundreds but still go to the gym And then you'll

00:59:12: get one with a pool or sauna.

00:59:17: Then coffee Drinking coffee at the office if there's a coffee machine.

00:59:23: That's also very, very big hack.

00:59:26: then what costs nothing is Having a social environment having friends having family.

00:59:34: above all nurturing it.

00:59:35: I mean having It is nice but i think Also taking time for it every week no matter how stressful it Is to do something with friends because you Do have friends?

00:59:45: The problem is just that You simply neglected or you also Have Family But you visit way too rarely, right?

00:59:50: And I think that's in the end what we want to get across with this.

00:59:55: That you don't lose this sense of community because many of us are just so focused on our daily routine constantly like yeah i'd say The Hamster Wheel but thats maybe a bit exaggerated... ...but constantly just focussed, constantly kinda bit stressed and then you kinda forget the important things in life.. ..I think everyone feels that way!

01:00:13: I mean im the same way....and I think thats very powerful.

01:00:16: hack

01:00:17: Yeah or also topic off mindfulness or awareness, meditation.

01:00:22: That is sometimes smiled at a bit but it definitely has relevance.

01:00:26: that doesn't cost anything either.

01:00:28: you can do journaling only costs to the paper.

01:00:31: write on exactly.

01:00:32: also sleep hack if want.

01:00:36: take next level just have money spend on get subscription for some app like headspace where learn and go through mediation techniques.

01:00:49: The last thing I wrote down, know your risks and family history.

01:00:53: Because it also costs nothing to know where do i have my weaknesses?

01:00:58: What runs in our family?

01:01:01: you absolutely need to know that.

01:01:03: You should ask what the last generations might have died of so That you know you might need to put a bigger focus there than your best friend or whatever.

01:01:12: That's all for free And it all has a super big impact.

01:01:18: Very nice.

01:01:19: Then we've got it.

01:01:20: We both stuck to the budget.

01:01:22: that's very pleasing,

01:01:23: we made It.

01:01:23: what was it for you in total?

01:01:24: What did it cost?

01:01:25: You just went exactly two one hundred.

01:01:26: then

01:01:27: yeah I filled it up to one hundred.

01:01:28: But if you for example save on an omega-three index or For prevention The blood panel Use some deals Some package deals than you can probably get through with almost ninety euros.

01:01:39: so That does make a big difference Mm-hmm.

01:01:42: So we learn

01:01:44: it doesn't have To be

01:01:47: expensive

01:01:48: Exactly.

01:01:50: It was a pleasure chatting with you about it today, do you have an ice closing word?

01:01:56: I think so yeah in the end i think what we wanted to get across is that it doesn't have to be that expensive... ...I think we also showed well what we think are the most important things.. ..that's what its' about at the end if you've got so little money and invests into getting the highest return on investment.

01:02:15: We were pretty aligned anyway surprisingly or not surprisingly And I think that's what you can take away the most from this episode.

01:02:24: Feel free to just listen to it again in peace, Think about what could have the biggest impact for you and if necessary rationalize-away things That feel like they have no impact at all because It makes no sense at All too constantly invest money In Things where You Just feel Like okay?

01:02:40: That's not doing anything For me.

01:02:41: that Makes No Sense At All.

01:02:42: i don't even Have a biomarker To track it somehow.

01:02:45: Then Better Leave it out for now And focus on the most important things again, make those really consistent.

01:02:49: Make them really clean and then the whole thing doesn't actually have to be that expensive.

01:02:53: Yeah I mean there's no upper limit but thats exactly what today wasn't about

01:02:57: Exactly.

01:02:59: If there are any questions just let us know at podcastatbeyondlifespan.de.

01:03:04: Also don't forget to subscribe our newsletter.

01:03:06: all these topics will prepared their back up with studies a few hacks also shared And otherwise comment on YouTube, Spotify Apple podcast.

01:03:18: We look at everything try to answer everything.

01:03:22: Yeah max it was a pleasure and thanks for listening until next time

01:03:27: bye.