Overview
- New pieces in major German papers feature Bertram’s sleep playbook, including a three-hour wind-down, dim evening light, a cool 19°C bedroom, and set bedtimes.
- He says building fitness with about three hours a week of mixed strength and endurance helps, and raising daily steps toward 7,000 cuts disease risk.
- The stress-focused coverage explains how steady cortisol from chronic strain can harm blood sugar, blood pressure, and inflammation, and it promotes breaks, journaling, and supportive ties.
- His supplement advice favors creatine at 3–5 grams per day and notes possible sleep help from glycine or some magnesium, while warning against alcohol, benzodiazepines, and routine melatonin.
- The case remains his report of a five-year drop in biological age after an epigenetic test read 74 at age 49, with no independent validation cited in these articles.