## Which aspects do you look at more closely as a health coach?

## Daniel Weber

I take a holistic approach. You can imagine my work like a pie chart with five equal parts: nutrition, exercise, recovery, relaxation, and coaching. However, my clients are free to choose which topics they want to work on. Most come to me first through personal training.

## What are the main problems you encounter in your daily work?

## DW

The biggest problem of our time is speed—in society as a whole, in processes, and in our careers. We have a large proportion of workers over 45. For them, digitalization can become a problem. Someone who is very skilled in the subject matter but only marginally uses computers will eventually reach certain limits. This naturally also affects health, as it leads to stress.

How does stress affect the body?

## DW

Stress causes the body to release cortisol. As an antagonist to insulin, it raises blood sugar levels and promotes the breakdown of the body's protein stores. Cortisol increases the heart rate, blood pressure, and respiratory rate. In the short term, it can increase performance and concentration. Chronically elevated cortisol levels, on the other hand, are harmful to health. Possible consequences include sleep disorders, heart disease, high blood pressure, obesity, and difficulty concentrating.

## What can be done about it?

## DW

Studies show that endurance sports like moderate jogging are excellent for reducing psychological stress. With exercise, the body responds to its basic instincts: it simply breaks down unwanted cortisol and excess adrenaline.

There are also some foods that lower cortisol levels, such as chocolate, green tea, avocado, red wine, blueberries, pistachios, salmon, and spinach. Of course, the rule here is: in moderation.

## Many people find it difficult to integrate exercise and relaxation into their daily routine. What tips do you have?

## DW

If you're someone who works incredibly hard and is passionate about your job—let's put this in a positive light—then you have to plan your free time. Just as there are working hours, there must also be periods of rest. You can start very rudimentarily by meditating for five minutes in the evening to help you fall asleep. People who meditate in the evening sleep more deeply. In the morning, after getting up, I recommend a short flexibility workout of between five and 15 minutes to move the cervical spine, shoulders, thoracic spine, lumbar spine, hips, ankles, and toes. Take it easy. If someone can't find the time to exercise at all, then they need to pay incredibly close attention to their diet.

## To maintain weight?

## DW

I see nutrition as a very important component not only for those who are trying to manage their weight, but for everyone. Good nutrients simply make you more efficient. There are three types of fat in the body: essential fat mass, which is important for organ function; a fat reserve that provides the body with energy; and excess fat – which increases the risk of disease. That's why it's important to counteract excess fat. In addition, many people do a lot of mental work every day. In doing so, they can use up to 30 percent of the carbohydrates they consume daily. And if I consume good carbohydrates, it's better for my body than heating up highly processed foods in the microwave. If you order a ready-made meal off the assembly line for €3.99, you can't expect anything. The same applies to effervescent tablets in a tube for 99 cents.

## How important is healthy sleep?

## DW

Humans go through four sleep phases at night: the falling asleep phase, the light sleep phase, the deep sleep phase, and REM sleep. During this time, various regeneration processes take place—both physically and mentally. If these phases are persistently disrupted, the system eventually becomes overloaded, and we tend to become more susceptible to injuries and lapses in concentration. When we're young and cell renewal in the body is still functioning perfectly, we don't notice the consequences as much. But as we get older, such things can become a problem.

People who don't exercise are more likely to suffer from tension – even migraines. Exercise strengthens the muscles, which leads to fewer tensions. This, in turn, makes you feel better, is less restricted, and certainly sleeps better. Whether you exercise in the morning or in the evening depends on the individual. For some people, exercise makes the day disappear. For others, it stimulates the autonomic nervous system and makes it even harder for them to relax in the evening. Nevertheless, I would say: If someone is consequently not exercising at all, you have to weigh the situation up. What consequences does the person feel if they don't go to the gym in the evening? Can they cope well with it?

## What influence does diet have on sleep?

## DW

If you eat a heavy meal at 9 p.m. and go to bed at 10 p.m., many people notice how full their stomachs are. Digestion slows down during sleep. This means you get up and still have that digestive mush in your system. Personally, I would therefore prefer a raw food diet in the evening. However, some people can't tolerate that. What works well and what doesn't is very individual.

## Do people move less today than they did 50 years ago?

## DW

It varies greatly. We have many young people who place much more emphasis on exercise and nutrition than in previous years. However, we also have a broader population that is following certain trends – like e-mobility – and is therefore less active. E-bikes or e-scooters allow us to get some fresh air, but they don't burn the same amount of calories as they would without electric motors.

## What beginner tips do you have for people who want to improve their lifestyle?

## DW

Make sure you drink enough. Still water is best – with a bit of ginger, lime, or cucumber for extra vitamin C. I also recommend eating regularly. Ideally at set times, with three to five hours' rest in between. A good start to the day can be a set morning routine. For example, it's nice to sit by an open window with a cup of tea or coffee after you get up and breathe in and out the oxygen deeply. These are small things, but they improve your awareness of a healthy lifestyle. I always say: life isn't a 100-meter sprint, it's a marathon.