00:00:18:

00:00:22: The place where we explore the ideas, innovations and leaders shaping the future of global travel.

00:00:28: I'm your host Charlotte Lamp-Davies with Management Consultancy A Bright Approach and today we're exploring a topic that's moving fast from the fringes into the mainstream and it is healthy longevity.

00:00:42: Longivity isn't just about living longer, it's about living better.

00:00:48: staying mentally sharp, physically resilient and emotionally connected, especially in a world where many of us travel constantly, work across time zones and rarely slow down.

00:01:01: I'm delighted to be joined by Nina Ulge, co-founder and content creator for Healthy Longivity at Stay Young.

00:01:10: Nina is one

00:01:10: of Europe's

00:01:11: most recognized voices at the intersection of science, lifestyle and longevity.

00:01:18: translating complex research into practical insights that we can actually use.

00:01:24: Nina, welcome to the podcast.

00:01:27: It's great to have you with us.

00:01:29: Oh, great introduction, Charlotte.

00:01:32: Thank you very much.

00:01:33: I'm delighted to have been invited.

00:01:35: Thank you.

00:01:36: It's our absolute pleasure to have you with us today.

00:01:39: So by way of introducing you, you have had a long and distinguished career in journalism before becoming, shall we say, deeply involved

00:01:48: in

00:01:49: the longevity space.

00:01:51: What was the moment, personally and or professionally, that made the topic of longevity more than just an interest for you.

00:02:01: It's quite a long story.

00:02:02: I tried to cut it short.

00:02:04: So from the age of, I guess, twenty three, I always worked very hard.

00:02:09: I loved it.

00:02:10: First at high school teacher, then as a TV journalist with daily broadcasts and other presenting duties.

00:02:17: I slept very little and was constantly under pressure.

00:02:20: And I loved it around the age of forty.

00:02:24: My excellent internist was not satisfied with my blood values and he said, he recommended that I change my diet, take supplements.

00:02:36: And I was thrilled, yeah, okay.

00:02:39: So I wrote the first longevity book on earth with him.

00:02:42: It was two thousand six.

00:02:44: Title, stay young and healthy longer with Nina Ruge.

00:02:48: And then in two thousand seventeen, a postdoc who had returned to Germany from Stanford asked me if I wanted to write a book with him about longevity, the cellular biological causes of aging.

00:03:02: And I did that.

00:03:03: It was the first book on this topic on the German speaking market in two thousand twenty and immediately became a bestseller.

00:03:11: And the four subsequent books also became bestseller.

00:03:15: That's it.

00:03:16: The word longevity, when you sort of talk about it, it means different things to different people.

00:03:22: So how do you define healthy longevity today?

00:03:27: Yeah, it's a little bit tricky.

00:03:28: Reputable scientists and doctors have largely abandoned the term longevity because too much commercialized bullshit is sold under this label.

00:03:39: And that's why I refer to myself as a bullshit filter.

00:03:44: and talk about personalized preventive medicine.

00:03:49: Other leading scientists talk about zero medicine.

00:03:54: I think it doesn't sound as nice as longevity, but what is it about?

00:03:59: It's about the eleven years at the end of life that every person in industrialized countries spends sick on average, usually with around age-related diseases, four of them.

00:04:13: at the same time.

00:04:15: So the goal of personalized preventive medicine is to significantly reduce this period of suffering.

00:04:23: And that applies to every person who is willing to take control of their own health.

00:04:29: Biohackers, for example, and Silicon Valley adventurers are important for research and development because they test applications on their own bodies that are in some cases not yet approved.

00:04:43: and they invest a lot of money in this field, but this is a bubble that tends to be rather scary for the average citizen.

00:04:52: So longevity is precision personalized medicine based on the latest findings on the complex cell biological causes of aging and derived from this diagnostics and therapies to slow down.

00:05:09: or even stop these aging processes.

00:05:11: If we try and get back to our main area

00:05:15: of travel

00:05:16: and hospitality, I would say that travel is often framed as a luxury or an escape,

00:05:22: but can

00:05:23: it actually support long-term health

00:05:26: and

00:05:26: longevity from your perspective?

00:05:29: First of all, the mental factors of aging or staying young are an important aspect.

00:05:38: Deep relaxation, yoga retreats and creative workshops can help delay aging.

00:05:44: This is not new, you know, but more and more hotels and soon cruise ships are offering stays of several weeks with a minimum of medical care so that both diagnostics and personalized care are possible.

00:06:02: Currently, there are combined offers on the market, lots of wellness, little medical longevity and then medical spas.

00:06:12: So this should open up great prospects for the hotel industry.

00:06:17: There are places and cultures that genuinely support healthier and longer sort of lives.

00:06:23: What can we in the Western world, where I think we are

00:06:27: behaving

00:06:27: differently rather than looking after our health, but what can we learn from these cultures, would you say?

00:06:33: I guess for people who want to take advantage of healthy longevity programs while on vacation, the longevity clinics that are currently popping up around the world may be a little too medical and not enough relaxing or fun.

00:06:51: So that's why intelligently combined offers of the medical spa variety are likely to be ideal.

00:07:00: These have been around for some time, of course.

00:07:04: Hotels were the focus on Ayurveda, fasting programs, traditional Chinese medicine, and now even traditional Islamic medicine in a new hotel in Qatar.

00:07:14: But in Singapore, however, the first four seasons hotel offers a new dimension in medical longevity led by the expert in gyro medicine who has already established two longevity clinics in Singapore, Professor Andrea Meyer.

00:07:31: Such offers will soon be available in greater numbers, I guess.

00:07:35: And especially in warm regions of the world, treatments and relaxation are so much easier on the palm trees.

00:07:44: Even in Switzerland, with its long tradition of spa facilities, a lot has already been achieved.

00:07:51: Many traditional health resorts around the world are upgrading to offer longevity treatments.

00:07:57: Which travel habits are quietly working against our long-term health, Nina?

00:08:02: Tell us.

00:08:05: We're traveling.

00:08:06: Many people love particularly large meals with lots of meat and huge desserts.

00:08:13: few vegetables.

00:08:15: This is obviously not good for you.

00:08:17: And disco nights at Ibiza are unlikely to harm young people, but they are obviously not good for you in the long term.

00:08:27: Or hours of sunbathing, hardly any exercise.

00:08:32: Lots of alcohol.

00:08:33: It's clear that this is counterproductive.

00:08:36: If we strip away the hype around longevity, What does the science consistently tell

00:08:43: us?

00:08:44: First of all, there are these recommendations that we already know from our grandmothers.

00:08:50: Child eat more vegetables, exercise more, go to bed early and don't get very, don't get stressed.

00:08:57: Today we can measure many data.

00:09:00: We know why these tips are so valuable and we have many more options for supporting a healthy, long life.

00:09:07: But the basics Are the lifestyle factors mentioned?

00:09:11: That's

00:09:12: wonderful.

00:09:12: And who didn't listen to their mothers and grandmothers?

00:09:15: I'm sure

00:09:16: for my next question

00:09:17: that many listeners would really love to know how much of longevity is genetics and how much is shaped by

00:09:25: daily habits.

00:09:27: I guess genetic risk factors are still greatly underestimated today.

00:09:33: I'm a big believer in polygenetic testing which we only need to do once in our lifetime because genetics do not change.

00:09:42: It's not expensive anymore and also pharmacogenetic testing is valuable.

00:09:49: Which medications are good for me and which ones have little or no effect or are even counterproductive?

00:09:58: And daily habits that's on top, recognizing them does not mean you can change them.

00:10:05: They are partly genetic.

00:10:08: That's why it makes really a lot of sense to draw on the experience of coaches and trainers.

00:10:16: Is there one longevity myth that you'd love to get rid of straight

00:10:20: away?

00:10:21: I'm a bullshit filter.

00:10:23: So there are a lot of myths.

00:10:27: It's a pity.

00:10:29: One has one size fits all.

00:10:32: Every person is different.

00:10:34: The metabolism, their preferences, their physical reactions, which is why personalized offerings are needed.

00:10:43: And also with soon people will all live to be at least one hundred years old.

00:10:51: That may happen someday, but not anytime soon.

00:10:56: Let's talk a little bit about longevity from the travel industry perspective again.

00:11:01: What role do you believe the travel industry has to play in supporting healthy longevity?

00:11:07: I think we've touched on it a little bit already, but maybe we can dive a little bit deeper.

00:11:12: A big role.

00:11:13: I'm convinced of that.

00:11:15: On vacation, I can find the gateway to a healthy lifestyle and treatments that are ideal for me.

00:11:23: AI will open up completely new possibilities for documenting my personal medical spa diagnostics and interventions and booking follow-up treatments, a wide range of treatments across countries and hotel types.

00:11:40: When you make your booking, your chip card provides the status of your treatments and the hotel automatically books your follow-up treatment, recommends specific diagnostics and special treatments.

00:11:52: Even for your next day, it's really a wide range.

00:11:57: And maybe for the travel businesses out there.

00:12:00: I mean, I think all my question would be how can travelers and travel businesses distinguish between, should we say, evidence-based well-being and what might come across just as a poor marketing push?

00:12:12: It's a fine line, but we need to get

00:12:14: that right.

00:12:16: In the hotel industry, just as in the field of preventive medicine, It will become increasingly important to have certified applications, certified diagnostics, certified equipment, trainers, also coaches.

00:12:32: Otherwise, it will be impossible to distinguish snake oil from the fountain of youth, the real fountain of youth.

00:12:42: And certification, for example, in future with my company, Stay Young.

00:12:47: This thing still needs shifting so we know that we're getting what we are asking for when we go after these types of longevity or holidays or similar.

00:12:57: Now this I'm very excited about Nina because I want

00:13:00: to get

00:13:01: some even more practical takeaways from you.

00:13:04: So what's one happened that you've personally changed that's had the biggest impact on your health?

00:13:12: Oh, the one I cannot tell you, but that's really quite a lot that I've changed.

00:13:19: It starts with not eating anything sugary and with genetic testing.

00:13:27: Also the use of variables, professional stress diagnostics and stress management.

00:13:34: I mean, the sugar is going to be a tough one for a lot of people.

00:13:37: How do you manage that?

00:13:39: I have to ask that question.

00:13:41: I do it since more than twenty years.

00:13:44: I'm accustomed to that.

00:13:46: I don't need sugar.

00:13:48: I don't need dessert.

00:13:49: I don't need ice cream.

00:13:50: And my husband loves it.

00:13:53: After lunch, he has always a little ice cream.

00:13:55: And I say, OK, give me one half little spoon.

00:13:59: And I taste it.

00:14:00: OK, wonderful.

00:14:02: That's it.

00:14:02: For basic professionals, constantly on

00:14:06: the move,

00:14:07: What's the smallest change that can actually make a real difference to our

00:14:12: lives?

00:14:13: Yeah, it's healthy food.

00:14:15: If necessary, bring your own.

00:14:17: I do it very often.

00:14:19: Drink enough water.

00:14:20: Very important.

00:14:22: And then take short breaks to relax with digital tea talks, please.

00:14:29: And follow the fitness program via an online course for your hotel room or with your cell phone.

00:14:36: I do it regularly.

00:14:38: And also regular measurements using variables including blood pressure.

00:14:45: Really, you can measure blood pressure with a variable.

00:14:48: And plus a few dietary supplements.

00:14:52: Comprehensive health check once a year, very important.

00:14:56: Stop.

00:14:57: Comprehensive health check once a year, very important.

00:15:01: So it's actually just

00:15:02: a

00:15:02: number of smaller things that makes the very, very big difference, one would say.

00:15:07: Yeah, it's like that.

00:15:09: Don't underestimate the diagnostics.

00:15:12: You have to know everything about your status of health.

00:15:19: not good when you take vitamin D in a high dose because everybody is doing that.

00:15:25: vitamin D is for everybody, very important, but you have to know something about your level in your blood, etc.

00:15:31: Also in hotels, it will be possible to do quick, easy, but high level checks of your blood, of your blood pressure, etc.

00:15:42: There's a lot to take on board there, but also very practical stuff, which is why it's wonderful to have you on this podcast today for sure.

00:15:50: Before we wrap up, let's look ahead a little bit.

00:15:53: What excites you the most about where longevity signs is heading at the moment?

00:15:59: It's amazing, really.

00:16:02: In ten years, the world of longevity will look different.

00:16:05: I'm sure we will know whether drugs such as weight loss injections, metformin, rapamycin, actually have comprehensive longevity effects.

00:16:16: Today we don't know it, surely.

00:16:19: We don't know it precisely.

00:16:22: As well as blood washing will come, mitochondrial transplantation, or drugs for telomere extension, or the destruction of senescent cells.

00:16:35: Epigenetic reprogramming for organ rejuvenation will be used.

00:16:40: As well stem cells and Exosomes.

00:16:45: If you would like to know more, please read my book, Up Morgen Jünger in German.

00:16:52: There is no translation in English.

00:16:53: Jünger from Tomorrow would be the title.

00:16:55: In German, Up Morgen Jünger provides insight into future prospects.

00:16:59: Well, luckily for me, I both speak and read German, so I shall get myself a copy.

00:17:04: Maybe when we meet at ITB Berlin.

00:17:07: I have one sort of last

00:17:08: question for Rappapmina, which is...

00:17:11: Will

00:17:11: healthy longevity become or stay as a luxury or will it become a mainstream mindset?

00:17:18: I really want you to look into your crystal bowl here Nina.

00:17:22: It will get and it has to get out of his bubble and will really spread because preventive medicine must become the mainstream mindset.

00:17:33: otherwise our healthcare systems will collapse.

00:17:37: Medical treatment for age-related diseases is getting better and better, you know that, but also more and more expensive.

00:17:45: If we have more and more people with four or more age-related diseases at the same time, the younger generation won't be able to pay for it.

00:17:55: On top of that, people's desire for, I say, it's Japanese, pin pin koroori will grow a lot and pin pin Korori means stay fit until the end and then die quickly.

00:18:14: Yes, wow.

00:18:15: Well, that is something we can only all hope for.

00:18:20: Nina, sadly, our time is up.

00:18:23: It's been the most wonderful, thoughtful and inspiring conversation.

00:18:28: Thank you for being with us today.

00:18:30: I thank you for your intelligent questions.

00:18:33: Charlotte, thank you.

00:18:35: It's been my absolute pleasure having you today and longevity, as we now know, isn't about perfection.

00:18:42: It's about informed choices, consistency and designing lives that support us over the long term.

00:18:50: Thank you for listening to ITB Berlin's Travel Hero podcast.

00:18:55: Stay tuned for more conversations with inspiring voices from across travel.

00:19:01: Till then, safe travels.