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#40 - Die besten Hacks zu Training, Ernährung und Zeitmanagement | Patrick Haber bei Männergesundheit
< 1 Minute Lesezeit |

#40 - The best hacks for training, nutrition and time management | Patrick Haber at Men's Health

Dr. Jonathan Apasu

Testosteron Experte von Adon Health

Patrick Haber, world champion in natural bodybuilding, family man, and CEO, shares his best hacks for training, nutrition, and time management in this episode. For over 34 years, he has successfully combined fitness, family, and career, showing how every man can achieve his personal best without neglecting his life. Learn how you can reach your goals through focused training, healthy eating, and simple routines.

Topics in this episode:

  • How to successfully combine career, family and fitness

  • The most important lifestyle habits for lasting success

  • Why saying "no" to distractions is key

  • Efficient training strategies for every man, whether beginner or professional.

  • Why you should focus on the right macros and calories

  • How to integrate small but effective habits into your everyday life

Listen now and be inspired by Patrick's impressive approach! 🎧

Links zum Podcast

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In this episode of the "Men's Health" podcast with Dr. Jonathan Apasu, Dr. Apasu speaks with certified fasting coach and nutrition expert Nancy Rizos about the revolutionary fasting method of intermittent fasting. This scientifically sound, practical form of fasting works without completely abstaining from food, yet still activates key regenerative processes such as ketosis, autophagy, and cellular cleansing. The conversation explores in detail how intermittent fasting works, which biological mechanisms occur in the body, and why men in particular can benefit greatly from this method. Nancy Rizos explains the differences between traditional therapeutic fasting, intermittent fasting, and the modern fasting-mimicking diet, which is based on the research of Prof. Dr. Valter Longo. She describes how fasting-mimicking diets, with 800 to 1100 calories per day for five days, are carried out, how they help to specifically reduce visceral fat while preserving muscle mass, and how they promote neurobiological processes such as BDNF production and stem cell activation. In addition to its effects on metabolism and weight, hormonal aspects play a central role, especially in men with estrogen dominance, elevated cortisol levels, or testosterone deficiency. The conversation makes it clear that intermittent fasting not only contributes to physical detoxification and weight management, but also promotes mental clarity, improved sleep quality, and emotional resilience. Nancy provides practical guidance on what a typical day of intermittent fasting looks like, recommends specific recipes, and explains why high-quality fats and low protein are crucial for the fasting effect. She also explains the importance of proper refeeding—the targeted, gradual reintroduction of food after the five days—to avoid overwhelming the body and to ensure the positive effects are maintained. For many men, intermittent fasting is a gateway to a healthier lifestyle. The method is suitable for both long-term prevention and as a kickstart to increased energy, improved hormonal balance, and sustainable body transformation. Regular fasting also trains metabolic flexibility and improves the ability to switch between sugar and fat metabolism. Studies even show that regular intermittent fasting can significantly lower biological age. This episode provides in-depth expertise, practical tips, and motivating inspiration for men who want to actively improve their health. Whether for performance enhancement, hormonal balance, or as a reset for body and mind – intermittent fasting is a method with measurable benefits. Anyone wanting to understand how cell rejuvenation, fat loss, and mental strength are possible without radical dieting will find all the answers in this conversation.

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In this episode of the men's health podcast, Dr. Jonathan Apasu and Alex, well-known in the fitness and health industry, discuss a highly topical and increasingly worrying issue: medical misinformation online. With the growing reach and influence of social media, health myths, pseudoscientific claims, and emotionally charged disinformation are also increasing dramatically. Particularly insidious is the strategy of many so-called "health influencers" to combine half-truths with sensationalist statements, making even factually questionable claims appear plausible and convincing at first glance. Alex describes this mechanism with a provocative yet memorable metaphor: the "shit sandwich." This involves deliberately placing a false, dangerous, or completely out-of-context piece of information between two true statements—a pattern that works particularly well in viral reels and TikToks. Together, Alex and Dr. Apasu analyze how trust in medicine, science, and government institutions has suffered massively in recent years—especially in the wake of the COVID-19 pandemic—and why this very distrust has become fertile ground for medical disinformation. Besides criticizing conspiracy theories, the two also discuss the concrete consequences of such content: from financial exploitation through overpriced "cures" to genuine health risks, for example, when evidence-based therapies are replaced by supposedly "natural" alternatives. Alex advocates for greater media literacy, more scientific education – and above all, humor as an antidote to fear-mongering and manipulation. Instead of panic and pseudo-religious health mania, what's needed is common ground between conventional medicine and reputable, evidence-based alternative medicine. This episode is aimed at anyone who wants to navigate the digital health jungle without falling for clickbait, hype, or toxic self-improvement talk. It shows how important it is to critically examine statements, check sources, and not overestimate oneself – because, as Alex aptly puts it: those who think they know everything are often sitting on "Mount Stupidity." Whether for those interested in medicine, social media users or health-conscious individuals – this episode offers well-founded insights, debunks dangerous myths and at the same time provides practical impulses for a more conscious approach to health information online.

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#77 - Extreme situations in air rescue: What men can learn from them | Dr. Michael Pogatschnigg at Men's Health

Dr. Michael Pogatschnigg has been working as an emergency physician in air rescue for over 18 years and is one of the most experienced emergency doctors in Austria. In this special episode of the podcast "MEN'S HEALTH," he talks with Dr. Jonathan Apasu about everyday life in a rescue helicopter, about making decisions under extreme pressure, and about what men can learn from emergency medicine for their own health. As an emergency physician, Dr. Pogatschnigg experiences daily how fine the line between life and death can be. His missions take him to the mountains, onto roads, to recreational accidents, and to all kinds of medical emergencies. He explains how the collaboration between pilot, air rescue paramedic, and emergency physician works, how a mission is prepared, and which decisions in the first few minutes after arriving at the scene determine the outcome. He provides rare insights into the procedures of air rescue, from the initial alert and coordination by the control center to the provision of care at the accident site. It is particularly evident that men are disproportionately affected in emergency medicine. Dr. Pogatschnigg describes two typical groups: young, risk-taking men who suffer serious injuries through sports such as motorcycling, road cycling, or climbing, and older men who are at risk due to lifestyle diseases such as high blood pressure, diabetes, obesity, or atherosclerosis. Both groups have one thing in common: they underestimate their risk and often seek medical help too late. In this interview, Dr. Pogatschnigg explains why prevention is key to men's health. Regular checkups, blood pressure monitoring, blood lipid levels, and a conscious lifestyle can prevent many emergencies before they even arise. Exercise plays a central role in this. Regular physical activity not only strengthens the cardiovascular system but also increases mental resilience. Nutrition, sleep, stress management, and mental stability are further pillars that provide long-term protection against serious illnesses. In addition to his medical expertise, Dr. Pogatschnigg also shares his personal experiences from everyday rescue work. He talks about missions that have particularly stuck with him, about difficult decisions, about teamwork, and about what it means to remain calm and focused in extreme situations. He emphasizes that mental preparation and routine are crucial for acting correctly under pressure. Communication within the team, mutual trust, and clear structures are essential for taking the right actions in seconds. For anyone who wants to know how modern emergency medicine works and what lessons can be learned for their own life, this episode offers valuable insights. It provides practical first aid tips, explains the importance of chest compressions, and shows why quick help can mean the difference between life and death. Dr. Pogatschnigg impressively illustrates that emergency medicine and prevention are inextricably linked. Taking responsibility for one's health not only reduces the risk of serious illnesses but also increases quality of life and performance. Men's health means taking proactive steps before the body shows its limits. This episode is a powerful plea for greater awareness, personal responsibility, and the courage to address one's own health early on. It combines authentic stories from air rescue with sound medical knowledge and demonstrates that prevention is the most powerful form of self-care. Understanding how emergency physicians think and act in extreme situations offers insights not only into medicine but also into oneself. An inspiring, in-depth conversation about risk, responsibility, and the art of being prepared – for men who want to live healthy, strong, and conscious lives.

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