Longevity Guide – Page 4

Drinking enough fluids is an essential foundation for the normal functioning of the circulatory system, kidneys, metabolism, and body temperature regulation. This article explains how the body regulates its water balance through thirst, hormones, and the kidneys, and why individual fluid requirements depend on factors such as diet, physical activity, temperature, and fluid loss. It also explores the role of beverages and water-rich foods, what to consider during exercise and in hot weather, and why both dehydration and excessive fluid intake can be problematic. In the context of longevity, the current scientific evidence is examined: Adequate fluid intake is important for normal physiological function, but drinking particularly large amounts of water has not been proven to be an effective anti-aging strategy.

Intermittent fasting includes various dietary approaches in which periods of eating alternate with periods of fasting. This article explains what happens in the body during fasting, how the use of different energy sources changes, and the roles of signaling pathways such as AMPK, mTOR, and autophagy. It also compares the main fasting methods and assesses the current research on weight loss, metabolism, circadian rhythm, and longevity. The evidence shows that intermittent fasting is not inherently superior to other dietary approaches, and an anti-aging effect in humans has not yet been demonstrated. What matters most is a balanced diet, an adequate supply of nutrients, and a fasting method that can be integrated sustainably into an individual’s daily life.

A sedentary office routine can be associated with health disadvantages despite regular exercise, which is why it is important to interrupt prolonged periods of sitting regularly throughout the day. This article explains what happens in the body during extended sitting and why even light physical activity, particularly short walking breaks, can have a positive effect on metabolism. It also shows how more movement can be integrated into the workday through small changes to workflows and workplace design, and why everyday physical activity and structured exercise serve different but complementary purposes. Overall, it becomes clear that perfection is not what matters most; rather, it is the cumulative effect of many small opportunities to move throughout the working day.

Updated: 7 September 2026 You can support your muscles during GLP-1 therapy through a diet that meets your needs with sufficient protein and regular, individually adapted strength training. Keep an eye on your strength in everyday life as well as your weight. These measures belong together; they do not guarantee that no muscle loss will occur. Joint GLP-1 nutritional advisory, 2025 It is also important to understand measurements correctly: if a study shows less “fat-free mass” or “lean mass”, this does not mean exclusively lost skeletal muscle. In this article Putting muscle loss into perspective Protein Strength training Creatine Further questions Do you automatically lose muscle with weight-loss injections? During weight loss, fat-free mass may decrease alongside fat mass. It includes muscles, water, organs and bones, among other things. “Lean mass” is a related measurement whose definition depends on the method, and is likewise not a pure measure of muscle. A body composition analysis of the SURMOUNT-1 study showed a decrease in fat mass and lean mass with tirzepatide. The result neither allows every lost kilogram of lean mass to be equated with skeletal muscle nor provides a prediction for each individual person. Original body composition analysis, 2025 When having a measurement taken, therefore ask what was actually assessed. Interpreting a number together with your progress and physical function is more informative than considering it in isolation. How can I support my muscles during GLP-1 therapy? Turn the topic into three specific everyday tasks: plan suitable protein sources, create reliable opportunities for strength training and observe changes in your capacity for physical effort. This combination reflects the focus of the expert GLP-1 nutritional advisory. Joint advisory To get started, you can look at a typical week: which meals already contain protein? When would supervised training be realistic? Which activities would you like to continue managing well? This turns a general concern about muscle loss into a manageable next step. How much protein makes sense? The joint GLP-1 nutritional advisory cites 80–120 g of protein per day as a possible practical guide during weight reduction. This is not a personal target that suits everyone: age, body composition and health situation must be taken into account. Particularly with obesity, calculating from current body weight can overestimate requirements; the optimal basis for calculation has not yet been conclusively established by experts. Therefore have your target assessed individually, especially if your kidney function is impaired. Joint advisory: preserving muscles and bones In practice, you can incorporate protein sources into your usual meals: yoghurt at breakfast, for example, lentils or tofu at lunchtime, and egg, fish or cottage cheese in the evening. These are options, not a prescribed daily ration. If you often miss a meal, consider which small alternative you tolerate well. You can find specific combinations and meal ideas under What should you eat when using weight-loss injections?. Which training helps – and is walking enough? Walking is a good way to incorporate movement into your daily life. For targeted strengthening, add resistance exercises: for example, using machines, bands or your own body weight. The WHO recommends muscle-strengthening activity and starting gradually. The load and exercises should suit your circumstances. WHO: Physical activity recommendations If you are starting out, have someone show you how to perform the exercises. Plan sessions that can be maintained regularly rather than a programme that does not fit your week. If you have pain or significant limitations, the practice treating you or a physiotherapist can help find a suitable load. Observe your strength in everyday life too: is getting up from a chair becoming harder? Are stairs or shopping bags becoming increasingly demanding? Have new or increasing weakness assessed by a doctor. This alone does not establish either a nutrient deficiency or a particular effect of medication. Does creatine help during treatment? Creatine can support performance during short, intense efforts and, under certain conditions, the effect of strength training. The amount and training situation are crucial. This does not establish a guarantee of preventing muscle loss during GLP-1 therapy. Creatine during short-term, intensive physical activity “Creatine increases physical performance in explosive strength training during short-term, intensive physical activity.” For the beneficial effect, a daily intake of 3 g of creatine is required. This benefit relates to adults undertaking intensive physical activity. EU Regulation 432/2012, consolidated version Creatine and strength training for adults over 55 In adults over 55 years of age daily creatine intake can enhance the effect of strength training on muscle strength. For this, the EU also specifies 3 g of creatine daily, combined with regular strength training: at least three times a week over several weeks, with a load that can be increased and an intensity of at least 65–75% of the one-repetition maximum. This means the maximum weight for a single repetition. Have the training load adapted to your circumstances. EU Regulation 2017/672 What does this mean for Focusmind Pro? With Focusmind Pro, the daily serving of 3 g refers to the entire powder. The current ingredient information lists 2619 mg of creatine monohydrate; this does not state that the serving provides 3 g of creatine daily. Please keep to the stated amount for consumption. Focusmind product information Focusmind combines creatine monohydrate, niacin and selenium. It is a targeted supplement, not a protein product. You can use the composition and advice options at neotes to assess whether it fits your routine. Further questions about muscle breakdown and muscle loss Does this also apply to Ozempic or Wegovy? Both contain semaglutide, but have different approved indications: Ozempic is used for type 2 diabetes, Wegovy for weight management. Diet, movement and individual support remain important; study results should be relevant to the particular treatment and group of people studied. EMA: Ozempic, EMA: Wegovy Can I prevent muscle loss with a supplement alone? A single supplement replaces neither suitable nutrition nor training. For your decision, it matters which outcome was studied and whether the product, amount and conditions match it. The authorised creatine claims concern the training situations described above and are not a guarantee of muscle preservation with GLP-1. What should I pay attention to besides my weight? Falling weight and the development of your strength are different measurements. Therefore monitor not just the scales, but also how you manage your everyday tasks and training. Discuss noticeable changes with the practice treating you. Decide on your next step Choose a specific starting point: a meal with a suitable protein source or an appointment for supervised strength training. If you would like to find out about the additional neotes services, here you can find the free initial consultation without obligation. It provides guidance on the services available and does not replace medical treatment planning. Selected references Joint GLP-1 nutritional advisory, 2025 SURMOUNT-1: Original body composition analysis, 2025 DGE: Protein and indispensable amino acids WHO: Physical activity EU: Authorised health claims, Regulation 432/2012 EU: Creatine and muscle strength in adults over 55 years of age, Regulation 2017/672

Updated: 7 September 2026 When using weight-loss injections, varied, nutrient-rich meals with a source of protein are a sensible starting point: for example, yoghurt with oats and fruit, tofu with rice and vegetables, or fish with potatoes. If you feel full quickly, smaller, regularly planned meals may help. Choose foods you tolerate well and drink throughout the day. Your diet should suit your needs and your medical treatment. Joint GLP-1 nutritional advisory, 2025 You do not need a completely new meal plan for this. The following examples show how you can combine familiar foods and organise your daily life – without routinely skipping meals or continually reducing the amount you eat on your own initiative. In this article Foods for a low appetite Three meal ideas Meal routine Nausea and feeling overly full Drinking Frequently asked questions Which foods are suitable when you have little appetite? When putting together your meal, think of three components: a source of protein, vegetables or fruit, and a suitable accompaniment. This makes it possible to prepare something varied from just a few ingredients. Sources of protein: for example, quark, plain yoghurt, eggs, tofu, beans, lentils, fish or poultry. Vegetables and fruit: fresh, frozen or prepared, depending on taste and tolerance. Accompaniments and additions: such as potatoes, oats, rice or bread; vegetable oils, nuts or seeds can round out the selection. These food groups are based on the general DGE recommendations. These are aimed at healthy adults and do not replace an individual dietary plan for people with medical conditions. DGE: Eating and drinking well Start by looking at your usual dishes: you could add lentils to a vegetable soup, for example, or top bread with egg or cottage cheese. You do not have to put together every meal perfectly. Your choices across the day count too. Three simple meal ideas Breakfast: yoghurt, oats and berries Mix plain yoghurt or skyr with oats and add berries. A few chopped nuts can provide variety if you wish. Start by preparing a small bowl. You can store the remaining ingredients separately and use them later. If you prefer a savoury breakfast, bread with egg or cottage cheese and some vegetables is an alternative. For planning, it helps to have both a sweet and a savoury option at home. Vegetarian lunch: tofu, rice and vegetables Combine tofu with rice and steamed carrots or courgettes. Season according to taste and tolerance. With precooked rice and frozen vegetables, the dish is quick to prepare even on a working day. Do not like tofu? Try lentils or beans instead, provided you tolerate them. Serve the components separately if that makes it easier to put together a suitable portion. Dinner: oven-baked fish or chicken Prepare fish or chicken with potatoes and vegetables. A yoghurt and herb dip goes well with this. For a vegetarian version, you can combine the potatoes with herb quark and vegetables. These ideas are interchangeable suggestions, not a prescribed daily ration. Adapt ingredients for allergies or intolerances and take existing medical dietary instructions into account. How often should you eat when you are hardly hungry? A reliable routine can prevent meals from being missed unnoticed during the day. Smaller meals may be easier with a low appetite than a few large ones. You do not need to keep to rigid times or finish your food despite feeling very full. GLP-1 nutritional advisory Choose two or three uncomplicated eating options that fit your day. When out and about, you could plan a small snack with bread or a yoghurt, for example, provided refrigeration is possible. For a few days, note when you eat and what you regularly miss. This helps you identify practical gaps without having to calculate every meal in detail. What should you eat when you feel nauseous or overly full? Start with a smaller portion, eat calmly and observe your response. Very large, fatty or heavily seasoned meals may be unhelpful if you already have symptoms. Which foods you tolerate is individual. This does not justify a blanket ban on entire food groups. Expert consensus on supporting GLP-1 therapies In practice, you can simplify a dish: steam vegetables, serve sauce separately or start with milder seasoning. Where possible, change one thing at a time. If symptoms persist or you can hardly eat for a longer period, contact the practice treating you. How much should you drink? Drink regularly throughout the day, for example water or unsweetened tea. Keep a drink ready where you often spend time. A fixed number of litres does not suit everyone; take particular account of fluid amounts agreed with your doctor. Vomiting and diarrhoea can cause fluid loss. If you vomit repeatedly or cannot keep drinks down, you should seek medical advice promptly. Severe, persistent abdominal pain requires immediate medical assessment. The Wegovy product information, for example, highlights this. EMA: Wegovy package leaflet Frequently asked questions about eating while using weight-loss injections Do I need a special dietary plan with Wegovy or Mounjaro? The medicines are intended for weight management as an addition to diet and movement. Which plan suits you depends on your health situation and eating habits. The medicine's name alone does not provide a complete individual meal plan. EMA: Wegovy, EMA: Mounjaro How important is protein during GLP-1 therapy? An adequate protein supply, together with adapted strength training, is one of the important considerations for your muscles. A blanket number of grams does not take your personal needs into account. Read how diet and movement work together in the guide Muscle loss with weight-loss injections. Do I need protein shakes or food supplements? Not automatically. What matters is whether your diet meets your needs. A protein product provides protein; an individual supplement may have a different composition and purpose. Focusmind Pro contains creatine monohydrate, niacin and selenium and is not a protein product or meal replacement. Focusmind product information If you are considering a supplement, you can find Focusmind and personal advice at neotes. The choice should suit your diet, existing medical conditions and other preparations. Choose the next step to suit your daily life Start with a meal you enjoy and can prepare easily. Check which protein source goes with it and what helps you eat and drink regularly. If you would like to discuss your questions personally, the free neotes introductory consultation offers guidance on the services available without obligation. Detailed nutritional counselling is a separate service. Selected references Joint GLP-1 nutritional advisory from several professional societies, 2025 DGE: Food-based dietary recommendations Expert consensus on nutrition and lifestyle with GLP-1-based therapies EMA: Wegovy product information

Oxidative stress occurs when the production of reactive oxygen species persistently exceeds the body’s antioxidant defense mechanisms and plays an important role in numerous biological aging processes. This article explains why free radicals are not inherently harmful, what functions they perform in metabolism, and how oxidative stress is linked to several hallmarks of aging as well as age-related diseases. It also critically evaluates the current evidence on antioxidants and explains why a healthy lifestyle based on a plant-rich diet, regular physical activity, and sufficient sleep appears to be more effective than high-dose dietary supplements. Overall, it becomes clear that healthy aging depends not on completely eliminating free radicals, but on maintaining a balanced equilibrium.