I must confess: the creamy shake that tastes like roasted pistachio, salty caramel, or Swiss chocolate is also my favorite post-workout snack. Whether it's a healthy choice is another question. Now before you too get seduced by the beautiful protein powder packaging and get confused by the endless list of L-amino acids on the package, let's answer some key questions about how much protein you actually need and what sources are best. Nutrition and sports performance experts Albers-Concepts, betteryou and Sarah Ledermann share their recommendations. 

Who really wants to try a "Brigitte sauerkraut diet" that relies on 1200 kcal a day to lose 2 kilos? Hopefully no one. Because diets cause stress, even unhappiness, are difficult to adhere to and do not bring long-term success. Meanwhile a nutrition strategy does, especially if it is developed personally for you on the basis of your body analysis. We observe that 90% of clients make outstanding progress with smart nutritional adjustments combined with the 6-Minute Workout and they are able to stick to their self-imposed regime. Why do diets fail and, in contrast, nutritional strategies based on individual body analysis lead to long-term success?

Exercise isn’t all about your body. In fact, building muscles and conditioning your heart and circulatory system are mere side effects of working out. Exercise is really about your brain. But not just any exercise. It’s one that challenges, frustrates, and rewards to an extent that signals neuronal changes in the brain. While resistance training is known to not just train your muscles but also the muscle-nerve connection, there is so much more to it. With 80-100 billion nerve cells, known as neurons, your brain is capable of some astonishing feats. If you understand how to make your brain change for the better, you know the ultimate longevity secret to keep your mind bright and clear and your body capable of performing at the age of 100.

Did you ever try to move so explosively fast that your brain hurt trying to keep up with the task? Maybe during a 100 meters sprint to the finish line at school or maybe sometimes when running in a forest or riding a bicycle just trying to beat your training buddy to the imaginary yardstick? Fact is, when it comes to optimizing the performance of your nervous system and cementing the connection between your brain and body, it doesn't really matter how impressive your bicep is.

Suppose you want to look and feel as good as possible by the time the sun is out and quarantini will be replaced with a bellini. Suppose you also want to live as long as possible. Suppose you want to optimize your hormone balance, energy, mood, fertility, strength, power, and cardiovascular capacity. Suppose you want to introduce only the most effective strategies into your routine - not to prepare for a triathlon, casting for Baywatch series, or swing your hips on a catwalk - but rather to maximize your wellbeing and look good naked. What’s the perfect strategy for a strong, lean, healthy, and happy body?

"Surely that's a scam!", "That can't work"... These are the rather harmless statements made by many people when they first hear about high intensity strength training. Typically, these skeptics turn into enthusiastic brand ambassadors for us as soon as they realize bit by bit after the trial training: "There is something to it after all". The others who wave us off without having done a trial training can't be helped anyway. So what's the magic that happens in the 7 days after the AURUM high intensity training?

Using various apps and related routines can help you get to the results you want (or help understand why you're not getting the results), increase awareness, expand knowledge or develop a habit. My favorite under-appreciated motivation for using the self-tracking apps is that it is a way to think more deeply about something that's going on in my life. Having tested different wearables and apps praised by scientists and healthy lifestyle enthusiasts, I came to the conclusion: what gets measured, gets managed, and after it gets managed, it doesn’t need to be measured anymore. Take food tracking or meditation: once you learn and build a habit that serves you, you don't need to continue tracking with "obsession". So, what are the best wellbeing apps worth your attention?

Recently, I have actually received a few messages - be it via WhatsApp, SMS, or mail. Most of them had a discreetly desperate undertone and read, for example, "I see how my muscles, steeled with a lot of commitment, are fading away". But what happens in such a situation where you do not give your body the necessary stimulus and are there perhaps some quick tricks with which you can counteract a "physical decline"? Of course, and I'll show you how.