Healthy Nutrition: Longevity on your Plate

In this episode, Natalja Fischer and Dr. Felix Bertram discuss the profound impact your daily diet has—not just on weight, but on overall health and life expectancy. Research suggests that switching from a typical Western diet to a Mediterranean-style, high-fiber, high-protein diet can add between 5 and 13 years to your life. Felix explains why muscle mass is our "most vital longevity organ" and details the daily protein intake required to prevent muscle wastage as we age. You’ll learn practical ways to hit these targets—including vegetarian and vegan options—and the role protein supplements can play. The conversation also covers the gut microbiome: why it is so central to our well-being and how to strengthen gut health through targeted nutrition. Finally, Felix shares his own daily routine as a blueprint for a "Longevity Day." He discusses how to handle snacks, provides an assessment of intermittent fasting, and explains why a moderate calorie deficit is essential for autophagy and cellular rejuvenation.