Nutrition, diets & fasting

Longevity is not just about living to a ripe old age – above all, it is about living it as healthy, vital and self-determined as possible. At the Nuhr Medical Center, we accompany you on this path with sound medical expertise, individual care and holistic nutritional concepts.

Because one thing is clear: what we eat every day influences our cell ageing, inflammatory processes, hormone regulation and overall metabolic health. Nutrition can have a healing effect or make us ill. Today, scientific findings clearly show that a balanced, nutritious and consciously designed diet is one of the most effective levers for extending your health span, i.e. the years in which you remain physically, mentally and socially active.

How does nutrition influence our lifespan?

Modern research clearly shows that a balanced, nutrient-rich diet can slow down ageing processes, prevent chronic illnesses and extend the so-called health span – the years of life that we spend fit and independent.

An unhealthy diet, on the other hand, is now one of the biggest risk factors for diseases worldwide – even more so than smoking or lack of exercise. Obesity, high blood pressure, type 2 diabetes, cardiovascular disease and even certain types of cancer are directly linked to our food choices.

The good news is that only around 20-30% of our ageing is genetically predetermined – we can actively shape the rest. And a key factor is what we eat – and when.

What can we learn from the Blue Zones?

In the so-called Blue Zones – geographical regions with a particularly high number of healthy centenarians – people live remarkably long and in good health. These zones include Okinawa (Japan), Sardinia (Italy), Ikaria (Greece), Nicoya (Costa Rica) and Loma Linda (California).

A key common denominator: nutrition. The eating habits there follow similar principles, which are also scientifically well documented:

• The diet is predominantly plant-based, with lots of vegetables, pulses, wholegrain products, nuts and healthy fats such as olive oil.
• People eat in moderation – according to the “Hara hachi bu” principle, for example, where you stop eating when you are about 80% full.
• Animal products are only consumed in small quantities, often accompanied by fermented foods that are good for the microbiome.
• Highly processed foods, sugar and industrial products are hardly ever found.

This diet goes hand in hand with other health-promoting factors such as regular exercise, strong social networks and a relaxed approach to stress. All of this contributes to a high quality of life into old age.

How do diets contribute to longevity?

A balanced diet can do far more than just reduce the number on the scales – it is a decisive factor in healthy ageing. This is because obesity, especially visceral abdominal fat, is now regarded as one of the main drivers of chronic diseases and premature ageing. The fatty tissue in the abdomen acts like a silent inflammatory focus in the body: it promotes the release of inflammatory messenger substances, promotes insulin resistance, increases blood pressure and impairs the metabolism in the long term. The consequences are diseases such as type 2 diabetes, cardiovascular disorders or certain types of cancer – all of which are factors that not only shorten life expectancy, but above all the “health span”.

Diets that specifically target weight reduction – particularly in the area of abdominal fat – can effectively counteract these developments. Even moderate, sustainable weight loss improves blood values, lowers inflammation markers, relieves the liver and pancreas and promotes regeneration at a cellular level. In other words, healthy weight loss activates the body’s natural repair mechanisms.

How does fasting work and why is it so healthy?

Fasting is more than just abstaining from food – it is an active stimulus for the body to regenerate and heal itself. During periods of fasting, our body reacts with a variety of biological protective mechanisms that make it more resilient and healthier. These processes have been investigated and confirmed in numerous studies: Fasting can slow down ageing processes, protect cells and reduce inflammation.

Autophagy

This is the body’s own cleansing process in which damaged cell components (“cellular waste”) are broken down and recycled – comparable to an internal clean-up operation.

Sirtuins

These “longevity enzymes” repair DNA damage, strengthen cell health and are activated by fasting.

AMPK and mTOR

These are two central switching points in the energy metabolism that determine cell growth, energy consumption and regeneration. Fasting brings them into balance.

Ketosis

During prolonged food deprivation, the body switches from sugar metabolism to fat burning – this produces so-called ketone bodies, which supply the brain and cells with energy and at the same time have an anti-inflammatory effect.

Fasting therefore acts like a biological “reset button”: The body saves energy, concentrates on maintenance and repair – and you can feel it. Many people report increased clarity, better sleep, fewer cravings and more energy after just a few days.

What types of fasting are there?

There are a variety of fasting methods available today. The important thing is: Not all of them are suitable for everyone. The decisive factor is which goals you are pursuing – e.g. cell cleansing, weight reduction, metabolic improvement or simply a healthy reset.

Intermittent fasting

Intermittent fasting (also known as intermittent fasting) is based on a fixed rhythm of eating and fasting phases. The 16:8 model is the most widespread: here you eat within an 8-hour window every day – e.g. between 12 noon and 8 p.m. – while fasting for the remaining 16 hours. Usually either breakfast or dinner is omitted.

This method is particularly suitable for beginners as it can be easily integrated into everyday life. In addition to positive effects on digestion, it can help to reduce inflammatory processes and activate autophagy.

Advantages of intermittent fasting:

• Promotes the body’s own cell cleansing (autophagy)
• Supports mental clarity and concentration
• Has an anti-inflammatory effect
• Suitable for everyday use and can be implemented in the long term

Longer-term fasting

In contrast to intermittent fasting, classic therapeutic fasting involves completely abstaining from solid food for several days. Instead, liquids such as vegetable broth, herbal teas or special fasting drinks are consumed. The aim is to bring the body into a state of ketosis – the body draws on stored fat reserves and converts fatty acids into energy.

This form of fasting is particularly suitable for people with chronic complaints, obesity or metabolic disorders. However, due to the intensive changes involved, it should only be carried out under medical supervision.

Advantages of long-term fasting:

• Profound reset for metabolism and digestion
• Sustainable activation of cell cleansing and autophagy
• Effective support for weight loss
• Reduction of systemic inflammation and liver relief

Mock fasting (Fasting Mimicking Diet according to Prof. Valter Longo)

An innovative method is the so-called Fasting Mimicking Diet, which was developed by US researcher Prof. Valter Longo. This involves eating every day for a period of five days – albeit with a very reduced calorie intake, hardly any protein and predominantly healthy fats. This puts the body into a metabolic state similar to fasting, including ketosis, without having to completely abstain from food.

This form is ideal for people who want to benefit from the health effects of fasting without having to go without completely. This includes people who are very busy at work or those who want a gentle introduction.

Advantages of mock fasting:

• Fasting effects without completely abstaining from food
• Activation of cell purification and longevity enzymes (sirtuins)
• Clinically well studied and scientifically proven
• Can be performed 3-4 times a year – ideal for prevention and regeneration

Individual nutritional therapy at NUHR – tailored to your health

Fasting and a healthy diet can have enormous regenerative effects – provided they are medically sound and individually adapted. This is because every person has different requirements, needs and goals.

At the NUHR Medical Center, we focus on personalized nutritional concepts that not only provide short-term relief, but are designed to improve your quality of life in the long term – scientifically sound, practical and holistically supported.

What you can expect from us:

• Initial medical and dietician consultation to determine your individual starting position
• BIA measurement for precise analysis of your body composition (fat, muscle mass, water)
• Individual nutritional break with daily support from experienced dieticians
• Nutrient-optimized menus or fasting shakes, freshly prepared and tailored to your needs
• Tools suitable for everyday use such as chewing training, pleasure training and a coordinated exercise program
• Holistic stress reduction through nature, healing forest therapy and rest periods

Nutrition is your personal lever for a long life

Whether you are fasting, changing your diet or simply want to get back into harmony with your body – we provide you with professional and individual support.

With medical expertise, experience in dietetics and a holistic view of your health, we support you on your way to more energy, better well-being and a longer, healthier life.