Overview
- Multiple German outlets republished interviews and passages from Dr. Felix Bertram’s 2025 book on Thursday, May 21, 2026, highlighting his report that a year of lifestyle changes lowered his measured biological (epigenetic) age by five years.
- Bertram says regular sport was the central change, recommending a mix of strength and endurance work and a routine of about three hours of exercise per week to build muscle, cardiovascular fitness and resilience.
- He emphasizes sleep as a foundational pillar, advising consistent bedtimes, dim evening light, a cool bedroom and a three‑hour wind‑down before sleep to boost deep sleep and recovery.
- On stress management Bertram prescribes frequent short breaks, movement, journaling, meditation and strong social ties to lower cortisol levels, and he warns against using alcohol or sedative drugs because of dependence risks.
- The coverage notes useful but uneven evidence for supplements: creatine at 3–5 g daily has support for strength and some cognitive benefits, while glycine and magnesium may aid sleep for some people, and the overall story remains an illustrative single‑case account rather than proof of broad effectiveness.