July 10, 2025, 5:22 pm | Read time: 6 minutes
Longevity is the magic word when it comes to wanting to live as long and healthily as possible. Countless researchers are exploring how best to achieve this goal. Fitness experts Daniel Schwarzenberger and Daniel Schoon explain the tools and strategies they rely on for this topic.
It’s no secret that people are living longer, but not necessarily healthier. The last years of life are often marked by illness and frailty. Frailty and the need for care are common. Currently, there are nearly six million people in need of care in Germany.1 This is where the approach of healthy longevity as a sustainable solution comes in. By the time we reach our 40s, we notice the first age-related changes in our bodies, such as needing to counteract sarcopenia. We also want to do everything we can to stay healthy and fit for as long as possible–and have developed a few “longevity strategies” for this purpose.
Overview
The Longevity Trend
Those who embrace the “longevity” trend aim not only to avoid lifestyle-related diseases but also to extend their personal “healthspan” in the truest sense. The goal is to positively influence this span so that we remain independent, fit, mobile, self-determined, and capable for as long as possible.
The core idea of longevity is to slow down the biological aging process through targeted “lifestyle choices.” Modern research and science show that our physiological state depends less on our birth date than most people previously thought.
Also interesting: Our biological age makes several leaps throughout life
What Does Biological Age Really Mean?
Our chronological age is in our passport. But more importantly: How old are we biologically? And how functional is our body?
The biological age reflects how well our physiological system, i.e., body cells, organs, muscles, and joints, are currently functioning.
Have you ever noticed that some people can still ride a mountain bike or complete a 10-km run at 70, while others feel sluggish and immobile at 35? The good news: Biological age can be positively influenced by daily decisions. These include–tada–a balanced diet, physical and mental training, and optimal sleep and stress management. This is essentially the secret of longevity.
The longevity strategy begins where true prevention starts–to avoid future therapy costs, loss of independence, or the need for care.
Our Longevity Strategies
Making Cell Strength Visible: The Phase Angle
The phase angle has become a real insider tip for assessing cell vitality. It indicates how resilient and functional our cell membranes are–and thus how well our body works on the smallest level. It is measured using bioelectrical impedance analysis (BIA), where a weak current sends impulses through the tissue. The value reflects the “health” of the cells: A high phase angle often equates to better muscle quality, higher energy levels, and increased regeneration ability. For those who want to know what’s really going on in their body, it’s a real game-changer.
Wearables: Digital Companions with Depth
Smartwatches and fitness gadgets now offer much more than step counts. They measure what’s happening beneath the surface: sleep patterns, breathing quality, heart rate variability (HRV), blood oxygen, and stress levels. Regularly checking these values helps you understand your body better–recognizing early signs of overload or knowing when performance is possible. Some devices even suggest breathing exercises or remind you to take conscious breaks. This way, technology becomes a pace-setter for greater body awareness–and a real help in everyday life.
Also interesting: How the Buteyko method affects the body
Strength and Endurance: Exercise as Life Insurance
Training and exercise are the most effective means against aging. Regular muscle training preserves muscle mass from sarcopenic changes, i.e., loss of muscle mass and strength, protects against falls, and keeps metabolic processes going. Endurance training gets the heart pumping, supplies the brain with oxygen, and strengthens the immune system. Together, they form a robust foundation for physical and mental health. Two to three sessions per week are often enough to secure more quality of life in the long term–and all without medication.
Also interesting: Rebecca Barthel: “This is the training women should focus on during menopause”
Slowing Inflammation–Through the Right Diet
A high percentage of people carry silent inflammations without noticing. This is an underestimated driver for the development of typical age-related diseases like high blood pressure or diabetes. Those who design their diet purposefully, naturally, and without constraints can actively intervene here. Particularly recommended: minimally processed and fresh, plant-based foods, including high-quality omega-3 fats, e.g., from fish or flaxseed oil, and limiting excessive sugar intake. The Mediterranean diet with plenty of vegetables, herbs, olive oil, and fish has also proven to be anti-inflammatory in practice.
Also interesting: A certain supplement apparently has an effective “longevity” effect
Sleep: The Underestimated Source of Regeneration
Good sleep is not a luxury but a prerequisite for health. While we rest, numerous repair programs run in the body. Hormones are regulated, the brain is detoxified, and immune cells are activated. Those who consistently sleep too little or poorly risk not only fatigue–but also a higher risk of heart disease, diabetes, depression, and dementia. A regular, restful night’s sleep of seven to eight hours is therefore invaluable. Sleep is not a standstill–but an effective, creative process.
Learning to Read Blood Values: Lab Data with Meaning
Blood is a revealing open book about our current state–if you read it correctly and understand the connections. Modern “longevity checks” go beyond the usual: They consider values like CRP (inflammation), omega-3 index, homocysteine, vitamin D, iron reserves (ferritin), and even the length of telomeres, the “caps” of our genetic information. Knowing these values allows for targeted countermeasures, rather than groping in the dark. Combined with digital evaluations, tailored recommendations can be derived.
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Our Conclusion: No Dogmas, Just Valuable Tools
With all the possibilities to prepare for longevity, we still believe: The trend toward longevity should not become a new pressure to perform. The tools and strategies presented are meant to inspire–not to trap you in self-optimization. Everyone has individual conditions. The goal should not be to function perfectly, but to gain as many healthy, fulfilling years as possible.
For us, longevity means self-care, not compulsive behavior. Those who find joy in training, exercise, nutrition, and mindfulness benefit doubly: physically and mentally. And: Health is not a number on a display, but a state filled with life. Not every number tells the whole truth. Body awareness and emotional intelligence remain essential for a long, healthy lifespan.