Anna Kraft on MS & Fatigue: Nutrition, Pacing & Supplements

00:00:00: That turned everything upside down and suddenly, yeah my body honestly became my enemy right then.

00:00:05: I definitely say that recently i've had over three hundred days where it wasn't doing well because fatigue... ...that unbelievable exhaustion is my absolute demon!

00:00:13: It's my devil when I see kinder chocolate sitting there or some nice slice of cake with chocolate sauce and strawberries and stuff.

00:00:21: Then um..I do cave but thats five minutes pleasure followed by maybe ten days of fatigue again, so it's totally not worth.

00:00:29: And you've gotten... I mean radical is the wrong word but become very disciplined about that?

00:00:33: You can totally

00:00:34: say this on that point!

00:00:35: I really am Radical otherwise i'd never use that word.

00:00:37: But they're absolutely.

00:00:39: Basically

00:00:39: we have to look at how much are you eating?

00:00:42: What Are You Eating and How Are You Eating?

00:00:45: You really have to be careful there.

00:00:46: So with vitamin D, you shouldn't just go ahead and take high doses without having tested first.

00:00:50: And that really applies to all fat-soluble vitamins definitely But also some B vitamins like b six.

00:00:57: uh...you should Be a little careful because relatively High levels over short time can cause damage There too.

00:01:07: In your early thirties right in the middle of one Of the most high profile careers in German sports journalism?

00:01:15: Anarkraft is a former competitive sprinter and has been one of Germany's most famous sports journalists for over fifteen years.

00:01:22: Today, we're deliberately keeping talk about the disease itself to a minimum — that's the job of The Treating Physicians— focusing instead on what Anna does around it... ...what she changed in her diet… how she feels about supplements... …how she manages her daily energy levels –and much more!

00:01:37: And as a reminder at the end We have another exciting listener question lined up and will also talk about a biohack that Anna uses every single day.

00:01:45: Here we go.

00:01:46: Anna, great to have you here!

00:01:48: Yeah thanks for having me and I gotta say co-hosting in our world.

00:01:51: that's the holy grail guys...I'd say uh..you get a gold star.

00:01:56: We're obviously still pretty new to the whole co hosting thing And could definitely learn alot from you.

00:02:01: Oh no You did great

00:02:03: Well were giving it out best.

00:02:04: Anna tell us little bit about yourself For our listeners & viewers who might not know yet Who are your what do?

00:02:13: You

00:02:13: just, yeah you already summarized it so nicely with the buzzwords.

00:02:17: I'm a sports presenter but i'm also a mum of two lively little girls who are basically sitting next door right now listening in a bit.

00:02:26: what else do I do otherwise?

00:02:27: Yeah exactly!

00:02:28: Sports journalist...I write at home in stadiums across Europe and In The Bundesliga And Two Bundesliga.

00:02:34: That's kind of my passion.

00:02:36: Besides that..yeah ..I look after my kids back on day like you mentioned ...I was an elite athlete , I was sprinter back then in labor cousin which was basically like the barn munich of track and field.

00:02:46: back in the day though that's a very long time ago now exactly and at.

00:02:51: Thirty I think eight weeks i was diagnosed with multiple sclerosis.

00:02:55: these days,

00:02:59: How did that change for you over that time?

00:03:03: What changed for you back then?

00:03:05: at thirty and eight weeks?

00:03:06: was it eight months?

00:03:08: Yeah, I didn't know.

00:03:09: Was there a few

00:03:09: weeks?

00:03:10: definitely something to remember precisely?

00:03:12: yeah actually diagnosis day is kind of like yeah Like a birthday unfortunately with the negative sign attached December sixteenth burned into my memory because it completely changed My life before that like i just said um... My body was essentially my biggest asset.

00:03:31: It always had to deliver on the track as a sprinter, and honestly I could always rely on it.

00:03:37: And all of sudden the plug gets pulled because out-of-nowhere i couldn't run anymore Couldn't hold a glass in my hand, couldn't get around on my own Let alone use the bathroom Because I was having first major flare up.

00:03:49: Then came multiple sclerosis diagnosis Which naturally showed me like hey!

00:03:54: Its not given that every bodily function Works perfectly and that turned everything upside down.

00:04:02: And suddenly Yeah, my body honestly became my enemy.

00:04:05: right.

00:04:05: then

00:04:06: you described all of that in a book as well.

00:04:09: It's called craft act.

00:04:11: But eventually, moving like illegally from a world that I am, but suddenly made me in a slime hole now.

00:04:19: That I think all of a sudden if car wet then isn't actually the crops you grow off my manner yet to do.

00:04:25: and then I goes above ponds And I'm an India's through them.

00:04:29: boys after you so new with me there is how did he do that?

00:04:32: Yeah It honestly took a few years before I even felt brave enough to go public with it.

00:04:36: because i think In our society it really is still the case that if you're different, if your sick or something are chronically ill people view that as a weakness.

00:04:45: And I talk to him long time when i wait so long to even publicly reveal that I have something like this because... ...I was scared of losing my job!

00:04:52: Because I think as society we're still struggling with the idea That yeah.. If you don't see normal suddenly You no longer considered for certain professions and whatever.

00:05:02: It's been a long journey and nowadays health has a whole different meaning from me because being healthy simply isn't a given.

00:05:11: And how are things going right now?

00:05:13: if I were to ask, How's the MS treating you at the moment?

00:05:16: Today is a good day sitting here but it's not always like this so It's not three hundred sixty-five days of feeling good.

00:05:23: i'd definitely say i've had over Three hundred days lately where i wasn't feeling well Because fatigue that incredible exhaustion Is my biggest devil My biggest demon!

00:05:38: But these side symptoms that I have right now, regardless of a relapse like this incredible exhaustion and this tiredness really used to be my biggest devil.

00:05:47: And we're with me constantly.

00:05:51: what?

00:05:51: Have you let's say tried over the years to deal with that?

00:05:55: was it like that from the start?

00:05:57: with his tiredness would You say that its gotten worse?

00:06:01: yeah

00:06:01: as i've got an older It's definitely gotten worse.

00:06:03: We actually tested for That A lot.

00:06:06: My neurologist who supports me wonderfully also blamed a lot of it on vitamin D deficiency, so naturally I looked into that really thoroughly.

00:06:13: but then around the time i became a mom to two young kids.

00:06:17: Any family knows that brings huge stress factor with it plus my job is being presenter where don't have fixed office desk for work at instead travel to stadiums and road.

00:06:27: alot.

00:06:28: there's the travel aspect which lets be honest gets more draining age too.

00:06:36: So honestly, I always just relied on this vitamin D and lots of sleep.

00:06:40: And taking rest breaks whenever i let myself.

00:06:43: but recently over the past few years really started looking more closely into supplements.

00:06:48: Let's be completely honest with each other here.

00:06:51: You guys kind took me by hand too and showed what is actually possible.

00:06:55: how can support my self even further in that sense?

00:06:59: What else can do after all?

00:07:00: My body still has foundation.

00:07:04: If I can't function in my job, then i'm out of commission.

00:07:08: So what could be more productive to do better?

00:07:12: That's where you guys brought me along on this supplement journey and it is not just the vitamin D that I faithfully pop every morning.

00:07:20: And the vitamin d... You say have been taking for a while now.

00:07:23: how did take like was recommended?

00:07:25: You

00:07:27: mean in units or what exactly?

00:07:28: yeah,

00:07:29: I was getting the one thousand unit ones actually and That was always roughly Tested by my GP.

00:07:39: And with the neurologist.

00:07:41: But as we know by now that was way too little.

00:07:44: and Now um We've arrived at a completely different dose.

00:07:48: Um an eye notice.

00:07:50: i don't know if it's purely down to the vitamin D but just overall With that extra support?

00:07:56: Cool.

00:07:57: And you also went through a really major, let's say dietary overhaul.

00:08:04: I say really major because it's so tough to stick too and i have huge respect for that Because I eat A ton of sugar myself...I try To keep within reason Of course but yeah..i just can't completely pull It off either.

00:08:20: Well, radical is the wrong word but just very consistent.

00:08:23: No you can totally say that on that point I really am radical otherwise i'd never use that word.

00:08:28: But here absolutely

00:08:29: yeah walk us through it a bit.

00:08:30: what changes did You make and On What basis Did You do It?

00:08:33: What was kind of The trigger for That?

00:08:35: well honestly the Trigger Was hitting rock Bottom Where I Just Said I'm so Exhausted.

00:08:41: I had A Really Bad Broadcast.

00:08:43: I Greeted Viewers from the Wrong City.

00:08:48: I named the wrong coach and the wrong, wrong club too.

00:08:51: And so I went to my neurologist and thought... ...I think my cognitive function like something's off.

00:08:55: maybe i have Alzheimer's now?

00:08:57: Now people might smile hearing me say that!

00:08:59: I was exaggerating a lot but I really just completely crushed and totally drained.. ..I worked alot that year.

00:09:05: But even though felt like I had slept well , I had eaten well.

00:09:09: those are always big factors for me where I really have look out from myself.

00:09:12: But I actually went into that broadcast feeling well prepared and yet from minute one, i had this feeling.

00:09:17: Sure everyone has days like that at work where things just don't click.

00:09:19: you got up on the wrong side of the bed but it was a rough day for me.

00:09:30: And then the following week, I went to my neurologist because i had an appointment anyway and said something isn't right.

00:09:36: I have zero energy so tired even though i get plenty of sleep drink twenty liters coffee a day.

00:09:42: Even know that doesn't cure my fatigue my tiredness.

00:09:45: but he said hey we've already tried many things just didn't want take any medication.

00:09:51: why don't you try changing your diet maybe cut back on sugar gluten?

00:09:57: Even though I get plenty of sleep, I drink twenty liters of coffee a day even thought that doesn't cure my fatigue and tiredness.

00:10:04: And then he said we've already tried so many things but didn't want to take any medication.

00:10:07: why don't you try changing your diet maybe cut back on sugar and gluten?

00:10:11: Now i have to honestly confess it's not good cook So I do try to cook fresh everyday for kids really from scratch.

00:10:17: But before I had kids truly went out eat every single day threw together ready made meals Growing up at home, I was raised on Mediterranean food.

00:10:26: All good totally fine.

00:10:27: but honestly my day consisted purely of consuming wheat get-up in the morning a croissant maybe an orange juice But then also a sandwich roll or as they say in Bavaria bellic de semel.

00:10:38: And that continued throughout the day.

00:10:39: for lunch i'd have A quick pasta and in The evening Maybe a pizza Or another rice?

00:10:43: I mean something Something else not a rice dish but something with pasta With bread with whatever anything heavy That sits In your stomach with ciabatta with Whatever.

00:10:51: really had to think about how to tackle this and almost on instinct I consulted a nutrition coach, as they like to call it nowadays with all the trendy jargon.

00:11:01: I said i want to change my diet.

00:11:02: what can we do?

00:11:03: And then we actually went through it.

00:11:05: she came over to my house in.

00:11:06: The first thing We did was clear out the whole fridge.

00:11:08: there wasn't much left In there.

00:11:10: There's sugar in mayonnaise too and in ketchup which i knew but mayo i wasn't aware of that and so many processed products.

00:11:16: And then we cleaned out my fridge and started putting together a six-week program, which I actually documented in the book as A Journey.

00:11:22: Which i'm really excited is hitting shelves next year!

00:11:25: Ever since... ...I've felt crazy energized.

00:11:29: I can definitely say that along with way it was absolute hell at times cutting out sugar & gluten but feel so good.. ..and still get cravings.

00:11:38: of course its battle with temptation.

00:11:39: when see a kinder chocolate bar lying there or nice piece cake with chocolate sauce and strawberries then I definitely get tempted, but in the end that's five minutes of pleasure versus maybe ten days of fatigue again.

00:11:52: So for me it is just not worth it

00:11:55: And i mean its really no secret.

00:11:56: sugar is bad for you so we can all agree on this.

00:11:59: With gluten there are always two sides right?

00:12:03: For a lot people it isn't necessarily worth cutting out But they're defiantly alot and we've actually gone through this across multiple podcast episodes where lots have a slight sensitivity And I'd be interested to know because this is really fascinating for a lot of people who might suspect they have something like that.

00:12:20: How did you set up your daily routine?

00:12:22: Because he said the fridge was empty, right so what do you

00:12:25: eat?".

00:12:25: That was really tough!

00:12:26: So i truly had to kind of relearn how to cook.

00:12:29: let's say although it sounds way stranger actually going back two basics at least... Back in the day, when there weren't so many processed wheat products people ate tons of potatoes.

00:12:43: Potatoes had completely fallen off my meal plan.

00:12:47: So because of that you can do so much with potatoes.

00:12:50: Potatoes were suddenly back in fashion In a huge way starting With breakfast meaning I made myself porridge.

00:12:58: Honestly nowadays You have SO MANY options at organic markets Even drugstores to find that kind.

00:13:05: And then in the morning, I make myself a porridge with fresh fruit and there's just no processed stuff.

00:13:11: With sugar in it.

00:13:12: instead i discovered agave syrup for myself.

00:13:14: I discovered coconut flakes.

00:13:17: I found unprocessed peanut butter like without added refined sugar.

00:13:22: naturally you have to look at the grocery store shelves bit differently than I used too but Early on i made the mistake of doing a lot of substitutions so the pasta basically stayed but it was replaced with rice pasta and only gradually.

00:13:38: your mindset.

00:13:40: Yeah actually changes to where you say okay I won't have a pasta dish, but now I'm craving risotto.

00:13:45: I'm craving potato dishes way more just like yeah randomly made baked potatoes with quark, which honestly I had never made at home before.

00:13:56: But for me in that moment it was way more filling than just like wolfing down a noodle dish That had to settle in first and thats also why i needed someone to give me a bit of guidance.

00:14:08: What can I make?

00:14:09: Like how can I suddenly cook?

00:14:12: because Honestly I was lost since For Me It Was Just Yeah Noodle Dishes Pasta.

00:14:19: That was honestly it and I also had to make it work so the rest of the family could join in.

00:14:25: With two kids, i didn't want to cook too separate meals but Honestly that worked out pretty well.

00:14:29: for me The really brutal part was more like sweets Like chocolate that suddenly disappeared So figuring how to throw something together.

00:14:38: But even there I've managed find something.

00:14:40: by now It's just random corn flakes that aren't wheat based No gluten in them but rice flakes they sell.

00:14:49: And then there's chocolate that is simply sweetened with dates.

00:14:53: Then you can just make your own chocolate crunchies at home and by now, this is my absolute favorite snack which I never would have thought back than because i couldn't walk past a candy bar or anything without grabbing it.

00:15:08: My taste has changed but also for someone like me who was on the go.

00:15:15: Well, it's not a huge hassle.

00:15:16: You have to commit to it but you definitely have to be prepared and prep some food ahead of time.

00:15:21: So meal prep is definitely Yeah It's definitely on the agenda because otherwise you won't survive or you'll starve all day.

00:15:29: How long would you say?

00:15:30: It took for you until... ...it became second nature Or until you said okay For me that doesn't feel like this massive massive sacrifice anymore.

00:15:40: well

00:15:40: The first two weeks were rough I gotta say Like defined by hunger, like at first I felt like i couldn't get full.

00:15:48: And then starting around week three it leveled off to where I felt okay and also noticed in the supermarket oh im suddenly taking a completely different aisle.

00:15:58: Im gravitating toward different items instead of frozen meals lurking on the freezer aisle or whatever.

00:16:04: that took few weeks.

00:16:06: my body reacted intensely too.

00:16:09: I mean, I could definitely feel it in my digestion.

00:16:12: Let's put it that

00:16:13: way.".

00:16:13: Um...I suddenly felt like whoa!

00:16:15: Like-like.

00:16:16: i stink.

00:16:17: It was like yeah.. I just felt like my body had an extreme reaction.

00:16:21: Like a detox process?

00:16:22: Yeah, it was truly a detoxed process.

00:16:24: luckily uh right um We won't go into TMI here but it was bad.

00:16:28: I was glad That we had multiple bathrooms Just to like tease.

00:16:32: So so so to speak.

00:16:34: The gut is doing its thing.

00:16:37: You had this detox process.

00:16:38: Okay, but how long would you say it took until you actually felt the benefits too?

00:16:42: I mean that'd be really fascinating to hear...

00:16:44: Yeah so i definitely took three weeks at least.

00:16:47: That's How It Felt like my body was reacting and noticed after about ten days.

00:16:52: And then there were Really Like i get these sugar attacks where i said man i need something right now i really Need Something Sweet.

00:16:58: So thats why i Had My Date Chocolate in My Homemade Flakes In Lots Of Fruit So that Really Saved Me The Sweetness From Fruit.

00:17:06: And then suddenly, after about the fourth week I have to say that I didn't have at all anymore.

00:17:11: That craving for sugar and sweetness... Then once this episode was tidying up with an old chocolate bunny like a Easter Bunny.

00:17:20: Now you can't really throw it away!

00:17:22: Nobody is watching.

00:17:23: so I tore off the gold foil bit into my ears but just couldn't.

00:17:26: I used to be someone who could scarf down in two seconds flat and demolish an Easter Bunny under one minute.

00:17:33: Couldn't eat it.

00:17:35: It felt like I was biting into a stick of butter and my sense of taste had changed so much that i found it totally gross.

00:17:41: And anyone who knows me knows, I used to love chocolate more than anything in every variety shape whatever...I couldn't eat anymore.

00:17:48: Incredible!

00:17:49: Couldn't eat?

00:17:50: It felt Like I Was Biting Into A Stick Of Butter & My Sense Of Taste Had Changed So Much That I Found It Totally Gross.

00:17:56: And Anyone Who Knows Me Knows I Used To Love Chocolate More Than Anything In Every Variety Shape Whatever..I Couldn'T Eat It Anymore And that was the first time I thought whoa crazy.

00:18:04: Okay, i really have to take this out of my mouth and i wrapped it in a paper towel threw it in the trash and thought crazy you're actually throwing chocolate away right now because It Was way too sweet for me?

00:18:13: I couldn't eat it.

00:18:14: That's also completely normal process.

00:18:16: i think those taste buds In your mouth get super used To it especially For people or folks who eat tons Of things that contain sweeteners You know.

00:18:24: so when you uh switch from sugar to sweetener and thats certainly A whole debate in itself whether that makes sense Or not but to that extreme sweetness, and anything you...that isn't as heavily sweetened anymore than tastes like cardboard.

00:18:35: So the taste buds they become very sensitized And that happens over a few weeks.

00:18:42: if we start just drinking Coke Zero Well, then suddenly everything else isn't sweet anymore.

00:18:48: Doesn't taste good any more has no flavor.

00:18:51: you just don't like it anymore.

00:18:52: crazy.

00:18:52: and

00:18:53: at first It was literally like that with the new dishes I started out With.

00:18:55: i thought At First i have to dump a ton of salt in here doesn't taste Like anything.

00:18:58: i mean rice pasta Has A different flavor than The regular pasta we're used To.

00:19:03: Then um i also because In general Um i Was trying well not too cut Out animal products Entirely but i was struggling A bit with lactose intolerance.

00:19:13: So naturally I used cooking cream instead of classic, classic cream or milk and stuff.

00:19:18: And then I thought this can't taste good... ...I need to add a ton of spices but even that suddenly changed during that phase.. ..to where i said oh no!

00:19:25: I don't need to season it heavily at all anymore because it felt almost overpowering.

00:19:31: It's like you said the tastes change so much.

00:19:34: That was okay.

00:19:35: something must have been blocked before thats cleared up.

00:19:37: now

00:19:40: Quick break, I'd like to remind you once again about our giveaway from Launch Week.

00:19:44: Through September twenty-fourth inclusive You have the chance to win prizes from our partner Malklar for The grand prize a five hundred euro shop voucher For second price A test kit worth four hundred sixty euros including the biological age Test the vitamin D test and the omega three tests And for third prize a sleep kit worth ninety euros featuring the sleep mask no strips and the relax complex.

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00:20:47: Then after a few weeks, they usually try reintroducing things to test.

00:21:05: Okay was it really due those foods or maybe something else entirely?

00:21:09: And during that time did you ever try re-introducing bread pastries and so on... Or would say no!

00:21:16: You're just staying away pretty confident ummm..and do feel much better doing it.

00:21:21: Well I felt better but we were on vacation for long with the family at one point Uh, not in a vacation apartment where I could obviously control things better.

00:21:31: But in the hotel and all of a sudden i had Yeah like a cheat day and shoveled down this really rich truffle pasta.

00:21:37: Afterward i had the worst stomach ache of my life.

00:21:40: Um, I don't know.

00:21:40: maybe just because it was so rich which is a very Very heavy dish anyway.

00:21:44: but i had The feeling that suddenly i couldn't tolerate regular pasta?

00:21:49: I don' t know if That's also a psychological effect Because Of course yeah i'd broken My own rule A bit.

00:21:53: um In Day-to-day Life i wouldn't Completely rule out that I might occasionally eat a wheat product, but in that moment.

00:22:02: I realized it doesn't agree with me.

00:22:04: It just doesn't do me any good.

00:22:05: i noticed it immediately when i use the bathroom like nope no way somehow?

00:22:09: Just felt i didn't feel Good.

00:22:11: um The sugar thing is another story.

00:22:13: of course i craved ice cream sometimes.

00:22:15: i did That on vacation.

00:22:16: naturally i skipped the waffle cone and just got a cup During the time when I went hardcore, like really radical with it.

00:22:23: I cut out ice cream too unless i made my own ice cream once I put a smoothie in-in-in the freezer.

00:22:28: but at a regular ice cream parlor I asked everywhere do you have ice cream without sugar?

00:22:32: I couldn't find a single one in all of Munich.

00:22:36: Endless vegan ice cream.

00:22:38: But finding ice cream truly free of refined sugar...I think that's a gap in the market!

00:22:44: Yeah, to make this totally clear you still had sugar.

00:22:46: I mean you didn't cut it out completely right?

00:22:48: You just said okay no added sugar and no refined sugar.

00:22:51: Right!

00:22:51: And like agave syrup for example... But you were the one in control of how much sugar was in.

00:22:58: that was a difference

00:23:00: Exactly, definitely

00:23:02: Something else i'm curious about.

00:23:03: How do handle with your family or kids?

00:23:06: Do try to pass on them a bit Or do cook separately?

00:23:10: No, absolutely not because sure there's always the debate.

00:23:14: Yeah There are tons of buckwheat products and all that.

00:23:16: yeah true They have a bit more flavor than rice products But that was my family did not go for that at all And I have zero desire.

00:23:25: i'm already someone who doesn't really enjoy cooking.

00:23:27: Um but cooking fresh is insanely important to me.

00:23:30: You know making sure the kids actually get good food Because our body Is our engine?

00:23:34: And if I put junk in the tank it's not going to run well.

00:23:37: um I've slowly worked things in so the family eats just like I do.

00:23:43: It's tough, that still true but our house is rice pasta only period because i'm the one who cooks.

00:23:51: if dad cooks it might look different.

00:23:53: by now he'll cook my other noodles in a separate pot.

00:23:57: works also has to be simple enough.

00:24:01: we can completely live with as.

00:24:05: Sure, they're allowed to have sweets but they see mom suddenly making her own chocolate flakes and now They love them and get to take them to school.

00:24:12: So basically it's not the store-bought stuff anymore.

00:24:15: But what we?

00:24:16: Mixed together ourselves at home And I can really tell being a role model makes a huge impact that the kids copy.

00:24:22: That.

00:24:22: that's why being a roll model is so incredibly important.

00:24:26: cool I'm definitely very, very excited for your book where you lay all of that out a bit more and write about what use specifically did.

00:24:35: sounds like it'll be really interesting.

00:24:37: on the topic off family.

00:24:39: You changed your diet to mention that gave me a little boost in energy.

00:24:43: Did you change anything else?

00:24:45: when he comes too let's say your energy management plan your days differently?

00:24:50: Do you make sure to take certain breaks?

00:24:52: How do you do it too, budget your energy let's say as well.

00:24:56: As possible.

00:24:56: I think the technical term would be pacing but yeah tell us

00:24:59: Yeah um Pacing yeah i did actually adjust that a bit also because The three of Us talked about It back when I was truly running on empty.

00:25:10: so I picked up A few habits like getting Up earlier now way Earlier than the rest Of the family Because Start my day calmly to really maintain my pace.

00:25:23: And for me, although I've actually done this for the last few years that always starts with a cold shower.

00:25:29: so first just to warm up normal water temperature and then The very last minute i go ice-cold.

00:25:38: That's kind of like Ice bathing in the comfort Of My own home Something I've adopted Yeah To kick off the Day First, just to warm up normal water temperature and then the last... The very last minute I go ice cold.

00:25:56: That's kind of like ice bathing in the comfort of my own home something i've adopted yeah to kick off the day And honestly making a point every single day To pause for about two minutes Just For Myself!

00:26:10: Our schedule our Day is jam-packed with A family Of four and Two working parents But carving out a window during the day where?

00:26:16: And then I usually we only have one office and my husband pretty much hugs it.

00:26:23: Um, i actually go sit on the edge of the bed in our bedroom set The timer for like five minutes um and just have five minutes Of absolutely nothing like i don't check My phone?

00:26:33: I Just close my eyes and let Five minutes just be.

00:26:36: It sounds totally stupid.

00:26:38: but No music no podcast Nothing on no devices In my hands at all just five Minutes to myself.

00:26:43: And I actually do that before a broadcast too.

00:26:45: So it's like, Just take a minute for myself, close my eyes and let everything sink in.

00:27:08: And then I step out and go.

00:27:09: it sounds totally ridiculous but from me It's like yeah A crucial anchor to function and Take a moment For Myself so i don't lose it Freak Out & Can Keep My Pace.

00:27:16: I mean what's crazy is that you say three To five minutes That's basically nothing right?

00:27:19: No But

00:27:19: You really have to carve it out Right

00:27:21: Yeah...That..that's the hard part I think for most people.

00:27:25: How long did it take before you actually stuck to it yourself?

00:27:28: I mean you probably haven't always done that right.

00:27:29: no not at all.

00:27:33: Still pretty new to it.

00:27:34: I started doing it about Yeah, nine months ago or so but then i was kind of neglecting It and i mean you guys also strongly recommended ana Hey maybe try doing that?

00:27:46: I would say now That i've really yeah for like three months super Radically to use that word again.

00:27:56: um anchored that in because I set up like a reminder in my calendar, me time and then it's scheduled.

00:28:06: That is also kind of what came out of it.

00:28:08: we looked at things together after all.

00:28:10: that includes blood panels And that included an HRV analysis where you take look how the parasympathetic reserve is doing.

00:28:20: basically How well can the nervous system still handle stressors?

00:28:28: stress, chronically high-stress you notice this reserve is a bit restricted.

00:28:33: Meaning what that looks like is you can't even get keyed up properly anymore so the nervous system doesn't even properly get into that stress mode any more.

00:28:42: because you've been on the gas pedal for so long That uh... The body kind of unlearned it and we saw that back then too right?

00:28:49: So that reserve was also very restricted.

00:28:51: And while you sat there normally And we always include a breathing sequence in there too, where you start breathing in a specific pattern.

00:28:58: There was very little variation meaning that you weren't really able to properly down-regulate or then up-regulate especially well later on because the reserve is already restricted and thats why these breaks those five minutes are an awesome start.

00:29:16: Is there anything else?

00:29:20: day-to-day planning, but let's say you're yearly planning where you say I'm setting aside more time to just step back completely.

00:29:28: Yeah To be honest.

00:29:29: no because the job naturally kind of dictates our Day-To-Day life.

00:29:33: soccer kind of dictator lives which is obviously a privilege that we have.

00:29:41: We basically get paid to watch soccer games.

00:29:44: I mean anyone who's a fan would obviously Jump at the chance to have a job like that.

00:29:48: It's a privilege, which is why quote-quote work is such as such a big word.

00:29:53: But in years without European championships or World Cups As A family we did this for The first time This year?

00:30:02: We try To make the breaks longer.

00:30:04: you know the downtime.

00:30:05: we were really away For four weeks Which i don't think i've ever done.

00:30:09: i'd never had Four Weeks Vacation.

00:30:12: obviously as a freelancer I still set aside half an hour a day to quickly check emails just to see like hey all my partners.

00:30:18: Need to know i'm still alive.

00:30:20: but we took four weeks off like actively stepped away had a change of scenery, we found the vacation rental down south and just setup camp there simply to have time for ourselves because our mindset which is needed to see different walls Leap of.

00:30:41: we have to get out of our environment.

00:30:44: Otherwise, We might go crazy Because it's just too much and That was so good for us And I think were going to stick with It.

00:30:53: i mean that as a family Was great?

00:30:56: And I can only Only recommend To anyone whether you Have A Family or not to Schedule Dedicated yeah dedicated Times where You say hey We're Powering Down.

00:31:06: I'm powering down Meaning I don't just take the five minutes a day, but i really think if can week off and by that.

00:31:14: I also mean an actual break not just lying on the beach or heading to the mountains to rest.

00:31:19: Also me in a break from phones laptops iPads whatever else is out there Just unplugging for a bit

00:31:27: little detox

00:31:28: yeah Really?

00:31:29: Yeah so i think thats becoming more necessary.

00:31:32: That's why its alarming.

00:31:33: you explained it thoroughly moment ago.

00:31:35: There are lots of photos of it too, which we took together where I'm sitting there with the breathing mask.

00:31:40: And i hadn't even noticed that I wasn't getting into those rest states at all anymore like those actual rest States because I was just so overpaced That there was no deflection at All!

00:31:51: Especially when We did those breathing exercises With breathing fast breathing slowly My body Just didn't respond any more And I think we're currently in an era or a time where we have to take much better care of ourselves, even if it sounds so basic.

00:32:05: But just those five-minute breaks... Or five minutes of meditation and breathing exercises… We talk about cryo chambers – my cryo chamber is my shower at home!

00:32:15: So that we move more and more into that direction outside the longevity journey to take care of our

00:32:21: selves.".

00:32:22: Yeah?

00:32:23: Just cutting back on stimuli because nowadays Actually, it's nice that you're always somewhat reachable at all the information.

00:32:32: You could want is always readily available but in I think In some situations they can also just get to be a bit too much and That's when?

00:32:42: It tips over into being negative And that's why these breaks and in my opinion you definitely have to do them daily But then also take a longer stretch of time really like you just did right carving out that time and taking it off.

00:32:56: Then we also looked at a few or a few lots and lots of different blood markers, let's say.

00:33:04: From micronutrients to very basic markers like kidney panels liver panel thyroid panels right anything that could be related this whole topic off energy.

00:33:16: just see how our things looking.

00:33:19: are there any deficiencies anywhere?

00:33:21: is there anything we can optimize?

00:33:23: And yeah, Max I'd say a few things definitely stood out to us.

00:33:28: Yeah so maybe first of all what did we think about?

00:33:31: right obviously?

00:33:32: We also thought the simple thing is just took look at your nutrients and checked if there's something going on with vitamin D. how are inflammation markers looking like?

00:33:41: that can take it toll over time.

00:33:51: Because you'd been having issues with that for a while or had them in the past and now your actually dialed-in really well.

00:33:57: Yeah, but at the same time we did this stress diagnostic right which was actually super fascinating?

00:34:02: And I think maybe even the most fascinating thing of all... But also looked like what does body composition look like?

00:34:10: how's posture so on.

00:34:13: So it went deep there.

00:34:19: We saw your iron was actually a bit lower than it should be, right?

00:34:23: But we didn't just look at the iron itself.

00:34:25: We looked at-at the stored iron and ferritin...we saw okay there's definitely some leverage that can give you there, on the other hand, we looked at mitochondrial energy.

00:34:34: or are there a few deficits?

00:34:36: they're basically looking at your whole metabolism from front to back And also so I'll say we can definitely provide support their.

00:34:44: and then we also basically recommended certain supplement protocol too with super, super relevant substances.

00:34:52: And another topic that caught our attention was also that you're probably getting a little too little protein right?

00:34:58: That was kind of in daily life.

00:35:00: maybe talk about that a bit.

00:35:01: yeah so um You're touching on all these points and we had a few work-work in progress areas.

00:35:06: I'd say Um i'm still on this supplement journey.

00:35:10: I mean I got a wonderful plan from you guys but the protein Was The quickest thing that I was able to change In my diet as well because honestly I just wasn't big on protein.

00:35:21: Like, i always thought that might be too much and I've tweaked it in my diet now.

00:35:26: so then eat a more protein rich diet definitely but actually since we talked which was few months ago also actively because go to the gym and realize there okay maybe besides that can tweak performance abit Protein shakes.

00:35:47: I mean, for me protein shakes always had this negative stigma.

00:35:49: i thought of meatheads pouring some like nasty stuff down their throats afterward.

00:35:55: But that's actually not what it is at all.

00:35:57: So you kind of have to dispel that myth too That protein shakes quite apart from whether you go to the gym and work out or not are just um For me at least or past a certain age hugely hugely important.

00:36:09: And so now I have the chocolate flavor the cocoa flavor from you guys and it tastes...I was just Before we started recording, talking about it and saying for me... It's a bit like childhood memory.

00:36:18: Like hot cocoa just without sugar?

00:36:21: That is not quite as sweet either but it tastes really good!

00:36:24: I mean iIjust have with milk that something could obviously tackle right away.

00:36:29: And yeah.. I feel good with it.

00:36:33: To me its somehow hugely important to kind of the feeling that im doing something good from my body.

00:36:40: So for me, it's also prevention to some extent.

00:36:42: I mean of course i'd love To be forever young and live to one hundred that For sure.

00:36:45: so if I can influence That then I'll do It.

00:36:49: but for Me?

00:36:49: Its Also Prevention to Some extent.

00:36:52: Putting Myself Right Now Placing Myself Trustingly in Your Hands.

00:36:56: But I Can Honestly Urge Anyone To Do That.

00:36:59: Yeah To Work Preventively on That And Check Are My Blood Markers Actually All Good Like Beyond This Classic Thing at your PCP?

00:37:06: Let'S Do A check Up.

00:37:07: Everything Is good everything is fine But I think that can only ever scratch the surface and i think you could just do so much more which we're doing together right

00:37:14: now with a protein.

00:37:15: interesting thing was of course also talk to you okay what's your diet currently looking like?

00:37:18: and then already stood out to us.

00:37:19: ok maybe something could be done there.

00:37:22: And really interesting things actually in the amino acids.

00:37:26: in them, we analyze your amino acid very broadly especially area essential amino acids.

00:37:31: would she have to get from external sources right?

00:37:33: that there were definitely deficits and you can do something about it.

00:37:36: That's also something you feel energy-wise in everyday life, right?

00:37:41: So I don't know if your case was really the relevant factor.

00:37:46: we'll keep monitoring now... Exactly!

00:37:48: It feels good but whether its just due to that?

00:37:51: so we're making a promise not knowing how evidence based.

00:37:56: this is

00:37:59: Right.

00:37:59: it is a, its one factor just like the mitochondria are where we also went with like coenzyme Q ten right and we looked at vitamin D. We actually when significantly higher without two right?

00:38:10: And with omega three you were all so sitting pretty low there.

00:38:14: We definitely had some work to do that too.

00:38:16: So I think we also just started with a lot of basics and now we can just gradually scale up and keep optimizing right.

00:38:21: i think The exciting thing was actually more getting this baseline diagnostics done once, right?

00:38:27: And really getting a status like that and then seeing okay what are maybe the biggest levels we have now.

00:38:32: We can still tackle small stuff

00:38:33: later.".

00:38:34: You hit nail on head especially this base line also for everyone listening to us actually knowing your status quo because I didn't know mine.

00:38:43: you normally go to your PCP say hey how things looking so my vitamin D level were in range according doctor but went deeper into it.

00:38:52: So making that decision for yourself, I think do i want to dive deeper here?

00:38:57: Like Do I Want To Approach This More Preventively Than What Maybe Traditional Medicine Can Offer Me.

00:39:02: What Else Can I Do For Myself?

00:39:05: That's Really Just An Appeal To Everyone Out There like Hey If You Feel Like Taking Your Health Into Your Own Hands Or Setting Yourself Up A Bit Better Then Dig Deeper into It so That you Know For Sure Like, right?

00:39:17: Check your data so you have that baseline and then see what dials can you turn.

00:39:24: because don't we all want to be the best version of ourselves.

00:39:27: What I find so important with this baseline too is that... You look at blood lipids too!

00:39:35: And of course, you wouldn't expect that at your current age if you didn't have a family history.

00:39:40: That would be way off-the charts.

00:39:43: still it's nice even with all the blood sugar markers to have a baseline and then say, okay maybe we won't test again for another five years.

00:39:52: Maybe not for ten years but then you know how was it back then?

00:39:57: And is there dynamic or everything still sort of the same

00:40:00: right?".

00:40:01: That way you can take counteractive measures way earlier and don't necessarily run a huge comprehensive blood panel every six months.

00:40:14: And then whenever you decide to do a checkup, if you change something it always makes sense to do the check up sooner.

00:40:20: But that I think gets lost sometimes because not everything you measure necessarily has to lead to action right?

00:40:27: Sometimes is just status quo and its recorded in your habit on hand for future.

00:40:33: That's how this Yeah!

00:40:34: In general but also i mean the at home test available now.

00:40:37: Just see hey im not randomly buying some supplements and popping them but have number Because in a GPS, I enter a destination to and then the GPS guides me somewhere.

00:40:49: So i feel like A test Like that is basically my gps And the supplement Is Basically The car Steering Me There.

00:40:57: That's How i see it because if i mean i know so many friends who are trying To go on some kind of journey too and say hey i'm going Do something preventive?

00:41:05: Then we sit We Sit Together Getting Coffee Me & My Girls.

00:41:09: Yeah What Are You Taking?

00:41:10: Oh yeah i ordered Something Online.

00:41:12: I thought, take two capsules.

00:41:14: What am i spending money on then without even really knowing what to do with it?

00:41:18: To me basically that baseline has become now like the ultimate slam dunk argument to say hey!

00:41:24: I need know my status quo first and see where im investing in something or if its doesn't make any sense at all.

00:41:33: It's such a trend right now.

00:41:35: we all need supplements somehow.

00:41:36: yeah totally great everyone makes money off of don't we want to be smarter about it?

00:41:41: Don't you wanna see first where do we stand, what do have?

00:41:45: and then I'll buy something that really need only consume as much as actually require.

00:41:51: I like sticking with the analogy.

00:41:53: there's also when you have a GPS traffic changes

00:42:00: Exactly, that's what age you mean.

00:42:03: You don't look at the GPS in the start and say okay yeah now I've roughly visualized where i need to drive because it can always change.

00:42:10: there might be a road closure or more traffic.

00:42:12: That is why testing isn't something we do just once.

00:42:15: We should be willing when set out on a journey like this To check back every now & then.

00:42:21: It doesn't have right away as thorough As it was before.

00:42:25: Sometimes its enough.

00:42:27: I'll pick the five or six things where i made a change and just want to see am on my right track, am in wrong track.

00:42:33: And then you have your check-in can keep going like this?

00:42:41: Yeah, everyone decides for themselves.

00:42:43: Bottom line it's like a traffic app to see.

00:42:45: hey...

00:42:46: Exactly!

00:42:46: Is my

00:42:46: plan still working?

00:42:47: Or something like that?

00:42:49: Those aren't allowed but- Totally

00:42:51: illegal.

00:42:51: yeah nobody uses those.

00:42:52: Of course not Nobody and definitely not while driving a car.

00:42:58: Nope No one exciting thing.

00:42:59: just get away from the blood work was.

00:43:02: we also did body composition analysis And it kind of evaluated your stance a bit and how much weight you put on both legs.

00:43:13: There, I mean... You'd expect that was basically just a little conformation—you had an ACL tear in the right leg… Yeah!

00:43:22: …and there you could see that.

00:43:23: because at this point —how long ago?

00:43:26: How long ago is it?

00:43:27: When we did the test ...I think

00:43:30: four months?

00:43:30: Exactly.

00:43:31: Four months ago when you were disproportionately loading your left leg instead.

00:43:39: That was really fascinating too, looking into compensatory postures.

00:43:42: Really thinking about that and how when you go to physical therapy You're always mindful of balancing out that favoring posture as much as possible So you don't just stay stuck in it When you're in rehab and recovering And doing strengthening exercises But at some point.

00:43:57: you also do a check-in and see okay K have I balanced everything out again?

00:44:02: Or is the bit of that guarding habit maybe still there Right?

00:44:05: And you definitely don't want that.

00:44:07: Yeah, no, definitely.

00:44:09: but that's why it so great when you have a number like coming back to the baseline foundation just to see... You never see yourself and you don't know numbers like that!

00:44:17: Just having your own body awareness.. When someone points out everything else in life is okay.

00:44:25: So ever since we did this test right away at the gym I said OK I need to pay more attention.

00:44:32: To this obviously strengthening the right leg again, but also right away at physical therapy i said ah look at this number we need to tweak things again.

00:44:40: so it's balanced and i think that's always totally cool when you have a metric you can use as a guide

00:44:46: absolutely now.

00:44:48: um You brought along A few questions from uh From your community because We Always Have This Like Community Hotline Where We go over a few questions together from listeners, from viewers.

00:45:01: In your case directly from your own community.

00:45:05: what kind of question came up?

00:45:07: Yeah

00:45:12: let's jump in.

00:45:13: first question for both of you.

00:45:15: actually a tonne of questions come in.

00:45:17: What would say are the three main pillars when it comes to longevity.

00:45:25: We don't want this podcast

00:45:27: to go on forever.

00:45:30: It's actually

00:45:31: not that tough I'd say, right?

00:45:34: So sleep is always number one.

00:45:36: for me personally absolutely you probably the same.

00:45:39: it's rest recovery thing.

00:45:42: good sleep great hormones.

00:45:46: so stay high performing energy levels.

00:45:50: And also when you work out, when you play sports go to the gym.

00:45:53: Go for a run.

00:45:54: your body always rebuilds during rest phases.

00:45:57: so sleep is definitely my number one.

00:45:59: what's number two?

00:46:00: Yeah yeah

00:46:02: So Number Two Is A Really Tough Call but I'm torn between nutrition and exercise You know.

00:46:08: But in The End Those Are The Three Pillars.

00:46:10: i'll Just Dive Into Nutrition For Now.

00:46:12: so for me With Nutrition What'S really Important To Keep In Mind?

00:46:19: Right what are you eating and how are you doing.

00:46:23: And how much is obviously relevant to just shouldn't take into many calories?

00:46:27: right meaning should keep an eye on okay where how energy dense is your food really?

00:46:32: that brings us right back too, what do you eat right in here?

00:46:35: we're super close toward you did interesting enough because basically what could you do automatically when you cut out gluten sugar?

00:46:42: you automatically cutout processed foods, right?

00:46:45: And those are actually the main culprits when it comes to diet.

00:46:47: Right and if you just take that one step alone cutting back on lots of baked goods pre-made meals and so on then You've already covered I'd say eighty percent Of The journey to a healthy diet.

00:47:01: because Those out precisely the problem they pack too many calories They have way Too much sodium Way too Much sugar and So on.

00:47:07: and there really what causes all the trouble.

00:47:09: and Then the final Step would be how you eat.

00:47:12: Actually taking a moment to wind down beforehand, not just scarfing it down between meetings.

00:47:17: I mean i think we're all easy

00:47:19: for us to preach but we have to actually do it ourselves right?

00:47:22: Totally!

00:47:22: But that's certainly... All three of those things combined are really the biggest levers when it comes to nutrition.

00:47:29: and that's all

00:47:30: there is.

00:47:33: There are basically two things you pay attention to, right?

00:47:36: You have to make sure your challenging yourself endurance wise somehow.

00:47:39: I'd say not just going for a walk but getting your heart rate up a bit too.

00:47:55: But just to subway, subway.

00:47:57: Subway bus.

00:47:58: there are lots and lots of ways to do it.

00:48:00: or you say okay while I'm walking i've got this short stretch ahead Of me And You Just Try To Walk A Little Faster Until You Hit Your Personal Limit.

00:48:08: I Think That's Super Important.

00:48:13: Or You Just Say Okay While Im Walking I Got This Short Stretch Stretch Ahead Of Me And You Try To walk a little faster until you hit your personal limit.

00:48:22: And with strength training, yeah.

00:48:23: You just can't underestimate strength training super-super important.

00:48:26: I think.

00:48:27: for most people that's what missing in everyday life That actual strength training.

00:48:30: and it gets more important as you age right?

00:48:32: It get especially important because proteins require requirements go up.

00:48:35: The amount of strengthening should at least stay the same.

00:48:37: Just so maintain your muscle mass.

00:48:42: My

00:48:42: community is mostly male which might be Because my field i'm not totally sure.

00:48:47: Since we're already on a topic of exercise A few questions actually popped.

00:48:51: to sum by what percentage can I actually boost my gym performance with supplements.

00:48:56: Can you put a number on that right

00:49:01: now?

00:49:02: No, it's totally individual of course.

00:49:03: so if you eat very little meat for instance and um You have very low creatine levels Then you'll probably benefit more from taking creatine than someone who doesn't Right or Someone Who does.

00:49:15: On the other hand And The same pretty much goes For protein intake If you consume Very Little Protein A protein supplement, that's a massive lever.

00:49:24: But if you're already eating steak every night?

00:49:27: Yeah probably not that drastic anymore right.

00:49:29: so obviously You can't generalize and you'd have to look at it individually but then you also Can't give an exact percentage.

00:49:35: unfortunately It's really tough.

00:49:37: okay we scratch the surface a bit, but I think That basically answers it.

00:49:42: Then lots of questions about this.

00:49:45: i don't want To break it down into just one vitamin or One supplement.

00:49:51: Too much of a supplement too.

00:49:53: Much vitamin K, vitamin C Omega three fatty acids etc.

00:50:00: Well it's kind of split into two parts because with vitamins there are roughly to categories.

00:50:03: I'd say one is fat soluble vitamins so vitamin A D E and came.

00:50:08: what counts as that?

00:50:10: Omega-three

00:50:11: fatty acids, etc.

00:50:12: Well it's kind of split into two parts because with vitamins there are roughly two categories.

00:50:16: I'd say one is fat soluble vitamin so vitamin A D E and K meaning ADEK.

00:50:22: those are fat soluable vitamins And basically they can build up a level in the body right?

00:50:27: So even with vitamin d you shouldn't just randomly take twenty thousand international units every day Because that builds up levels.

00:50:33: That means it can keep accumulating more and more with vitamin E, with vitamin A and K it's similar.

00:50:42: And then there are all the water soluble vitamins B vitamins for example.

00:50:46: There is only one exception.

00:50:49: With vitamin B six you should be careful not to take super high doses over a long period because that can affect the nervous system.

00:50:57: Now You don't need to worry about most multi-vitamins out or most B complexes.

00:51:02: For vast majority they're harmless.

00:51:05: So there aren't doses in their where you need to worry about overshooting your B six levels, right?

00:51:10: It's more about those isolated products.

00:51:12: Like if you take an individual b six supplement for example or If You Take a Ton of Supplements together because be six is In A lot Of Combo Products it might Be in a Multivitamin.

00:51:20: then Maybe You Take A b Complex too.

00:51:22: Then You've Got a Magnesium Complex.

00:51:23: There'S Often vitamin b Six and They're Too.

00:51:26: so You Basically Just Have To See.

00:51:27: Are You Staying Under A Certain Threshold Overall?

00:51:30: But Other Than That With Water Soluble Stuff Vitamin C For instance At standard commercial doses, let's say it is totally fine.

00:51:38: With fat-soluble stuff ADEK you should be a little careful to just stay within a reasonable range.

00:51:44: mostly I mean usually don't take isolated vitamin K. It always paired with the vitamin D and in ratio that works.

00:51:50: so really only need watch the D dose And then the K usually falls into place alongside it.

00:51:55: i dont know if have anything else add but um... You can take as rough rule of thumb.

00:52:02: Yeah,

00:52:03: I think so too.

00:52:03: It also doesn't make sense to take insanely high doses of various water-soluble vitamins right?

00:52:09: That's usually where that term expensive urine really comes from because your kidneys just flush it back out which means it simply does nothing for you.

00:52:18: There are only a few cases when something like this can make sense.

00:52:22: if you're dealing with an infection or something then you could consider ideally with the doctor and therapist.

00:52:29: But even then, you don't really have to worry much because like I said they just get flushed right out and that's it.

00:52:34: Expensive P is pretty funny in that context.

00:52:36: That's why we come back home tests?

00:52:38: Exactly!

00:52:39: Pearls

00:52:39: before swine as my dad would say.

00:52:41: That's

00:52:41: a good way to put it.

00:52:44: General question though Can You generally do something wrong when taking supplements?

00:52:49: can you cause serious harm to yourself ?

00:52:52: Can that be ruled-out?

00:52:54: No ,you cannot rule this out.

00:52:56: So these cases pop up all the time.

00:52:59: Let's take maybe the most well-known one vitamin D, right?

00:53:03: Mario explained earlier that it gets stored and those levels can just keep rising if you take too much meaning it accumulates over time.

00:53:11: And then naturally you do kind of run into a problem because... That in turn could be really bad for the kidneys You know!

00:53:19: And that leads quickly to kidney failure.

00:53:23: I actually had case like this at the clinic once.

00:53:27: We didn't know for sure whether it was from the supplement or just some individual factor, but we assumed she'd been taking high dose algal oil with lots of added vitamin D and she was basically drinking a ton of it every day.

00:53:41: It was never confirmed for sure because she was also very secretive about it let's say right?

00:53:46: But it really got to the point where she ended up in hospital.

00:53:49: then you actually have to detox that over several weeks.

00:53:53: she was in the hospital for weeks getting constant IV fluid so her body could somehow manage to flush it out needed tons and tons of fluids right.

00:54:01: And that was just in the nick of time.

00:54:03: you know which means really have to be careful there with vitamin D shouldn't just recklessly take high doses without ever getting tested, and applies too.

00:54:13: pretty much all fat soluble vitamins definitely but also even some b vitamins like B six.

00:54:18: should be a bit careful because excessively high levels, even fairly short-term can also cause damage.

00:54:25: With vitamin D. I had another really wild case too in Europe.

00:54:29: the recommendation is that newborn infants get one drop of vitamin d every day during their first year of life.

00:54:36: That's kind of the general guideline and back then i was working at the pediatric hospital in pediatrics And uh... One mother took it very seriously gave her child a dropper everyday instead of a drop, the whole dropper.

00:54:52: So in a drop that's usually around eight hundred units vitamin D and full-dropper several tens thousands.

00:55:00: so people estimated it was somewhere range thirty to forty thousand unit per day.

00:55:07: after six months child ended up in ICU.

00:55:11: for long nobody could figure out what is going on why the child having these issues.

00:55:16: And at some point the mom said, oh yeah.

00:55:18: She takes vitamin D every day she gives her a dropper everyday and then suddenly everyone was like Oh my God right but I My point isn't really to

00:55:27: any permanent damage.

00:55:29: No The child is put on dialysis So their kidneys were essentially cleaned outside of body.

00:55:35: People with kidney failure might be familiar With that.

00:55:38: After That they are doing pretty well again.

00:55:41: How things look today?

00:55:42: Unfortunately But it Was Well Intentioned Executed really, really poorly.

00:55:48: You know my point isn't to scare people away from vitamin D because we're usually talking about daily doses somewhere in the range of let's say a thousand two five thousand units.

00:55:57: personally I take five thousand for instance and that puts me just right In the range where i want To be?

00:56:02: And The multiplier is like tenfold or eight fold.

00:56:07: so in That case it was thirty forty fifty thousand units A day And that's obviously an insane dose

00:56:14: for ten kilos of body weight, right?

00:56:15: It wasn't even it.

00:56:16: Wasn't even ten kilo?

00:56:17: probably more like six Right.

00:56:19: It was a six month old baby and yeah.

00:56:23: so with these super high doses you really shouldn't do at all without testing.

00:56:29: if You're talking about a normal recommended range Of a few thousand units Like one or two thousand units then That's Probably pretty much risk-free.

00:56:40: Yeah I think those were pretty much all the topics that we managed to touch on, That my community was asking about.

00:56:49: Wonderful!

00:57:13: those five minutes for example where you say, You take that time.

00:57:17: For yourself?

00:57:18: Well my bio hack is definitely my cryo chamber at home which has my cold shower.

00:57:23: How do you do it specifically?

00:57:26: well I turn so I show her in the morning start with lukewarm water washing my hair.

00:57:33: I have long hair, so I skip that early in the morning.

00:57:55: Do

00:58:04: you do pay attention to your breathing during it?

00:58:06: I noticed that, yeah.

00:58:07: I have to watch my breathing honestly because if you breathe so fast then um... That's not good for you either.

00:58:13: i try to breath slowly on purpose Then its way easier to handle.

00:58:17: Yeah especially once You only focus On Your Breathing ,then..that cold you normally feel and sense just becomes kind of secondary.

00:58:25: .You stop focusing So intensively Exactly!

00:58:28: I mean at first I thought um, an alarm like a timer on my phone or whatever.

00:58:33: So the minute's up.

00:58:34: but I realized that when i count two not out loud at all because My family is still asleep and stuff But just count internally.

00:58:40: That distracts me from The cold water too

00:58:44: Cool.

00:58:44: Yeah, I can actually totally relate to that.

00:58:46: in cases like that... ...I always do box breathing.

00:58:48: That means you breathe-in for four seconds hold for four second's breath out for four Seconds and i feel the counting is too

00:58:53: lazy.

00:58:54: But it doesn't matter.

00:58:55: but especially i feel like that Counting has this meditative effect where You go okay?

00:59:00: It puts me a different headspace now.. ..i get my mind off things don't have that constant stress.

00:59:05: And uh i think The combination of both Is usually A pretty good idea right?

00:59:09: yeah just starting small.

00:59:10: i mean i gotta admit i didn't start with the sixty seconds.

00:59:14: Whether it ends up being sixty, who knows?

00:59:15: Like counting all the way to sixty.

00:59:17: I started with twenty and then built it up just because at some point i got so lost in thought that suddenly ah forty okay come on maybe i can finish off the minute.

00:59:27: The pseudo-minute.

00:59:29: um built It Up a bit.

00:59:31: So i set my own target My own goals And now i stick To it.

00:59:36: cool awesome sounds.

00:59:37: uh Sounds really Really good.

00:59:39: Thanks Anna for coming On Today.

00:59:42: Thank you so, so much.

00:59:43: Do you have any final words?

00:59:45: Any message you'd like to leave with the folks listening or watching today?

00:59:50: Yeah your health is in your own hands.

00:59:52: I think everyone should just keep that in mind.

00:59:55: whether you have a chronic illness Like me Or yeah hopefully You're all healthy out there But Your Health Is In Your Own Hands And I Think Prevention Isn't A Negative Thing and You Don'T Have To Wait To Start Until You Have Or Get A Chronic Illness Like Me Or In General get hit by a sudden blow of fate and gets sick out of nowhere.

01:00:16: I think healthy people can work preventatively too, And it's better sooner than

01:00:21: later.".

01:00:22: I couldn't have said it better myself!

01:00:24: Wonderful.

01:00:25: Poetic.

01:00:26: Very

01:00:26: very poetic.

01:00:27: Oh

01:00:27: god i'm about to blush.

01:00:29: Wonderful.

01:00:30: if any of you at home Have questions About the episode for Anna or us Feel free To drop A comment on Spotify Or YouTube And otherwise, we'd love it if you shared the episode with friends or family who might also be interested in the topic.

01:00:47: Thank you so much for listening!

01:00:49: Thanks for watching and thank you Anna.

01:00:50: thanks Max.

01:00:52: Now I don't have anyone left to thank So until next time and bye It was a real pleasure.

01:00:57: Bye-bye.

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