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#59 - Scheinfasten erklärt: So regenerierst Du ohne Hunger | Nancy Rizos bei Männergesundheit
< 1 Minute Lesezeit |

#59 - Fasting-mimicking diet explained: How to regenerate without hunger | Nancy Rizos at Men's Health

Dr. Jonathan Apasu

Testosteron Experte von Adon Health

Fasting-mimicking diets instead of deprivation? In this episode, Dr. Jonathan Apasu speaks with certified fasting guide and holistic nutrition coach Nancy Rizos about a revolutionary fasting method that triggers autophagy, ketosis, and cell regeneration, all without complete food abstinence. Learn how fasting-mimicking diets work, what impressive effects they have on metabolism, hormones, and mental clarity, and why men in particular can benefit from them.

Topics in this episode:

- Fasting-mimicking fasting vs. therapeutic fasting: What is the difference?

- Autophagy, ketosis & BDNF: The cellular superpower of fasting

- Men's health in focus: estrogen dominance, cortisol & visceral fat

- Recipes & everyday tips for 5 successful fasting days

- Refeeding done right: How to make success sustainable

If you want to know how to integrate fasting into your everyday life without going hungry, listen now! 🎧

Links zum Podcast

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#55 - Testosteronmangel trotz bestem Lebensstil | Fabian Müller bei Männergesundheit

#55 - Testosterone deficiency despite the best lifestyle | Fabian Müller at Men's Health

In this thought-provoking episode of the "Men's Health" podcast, Dr. Jonathan Apasu speaks with Hyrox athlete, health coach, and entrepreneur Fabian Müller about a topic that has received far too little attention in public discourse: testosterone deficiency in men who appear outwardly healthy, athletic, and high-performing. Fabian openly shares his personal story, which challenges many clichés about men's hormone levels. Despite daily training, a disciplined diet, and a tightly scheduled lifestyle, he suddenly experienced symptoms such as exhaustion, lack of energy, and loss of libido. The turning point came when a comprehensive blood test revealed a severe testosterone deficiency. What followed was a long odyssey through the German healthcare system. Fabian recounts conflicting medical opinions, a lack of clarity about possible causes, and the frustration of feeling abandoned as a patient. Only after numerous hormonal function tests and an MRI was an adenoma in his pituitary gland discovered—a benign tumor that was affecting his hormone production. But even then, uncertainty remained as to whether this was truly the cause of his hormone deficiency. The complexity of his case became emblematic of many men who experience similar symptoms but find no answers. Fabian found his contact with Adon Health and hormone expert Prof. Dr. Zitzmann particularly valuable. For the first time, he felt understood, taken seriously, and, above all, given solution-oriented advice. Instead of focusing solely on the cause, they discussed realistic treatment options together. For Fabian, this was a crucial step back towards a better quality of life, increased energy, and improved athletic performance. In addition to the physical component, Fabian also speaks about the immense importance of mental health. Chronic stress, high cortisol levels, and sustained emotional strain have been proven to have a negative impact on hormone balance. To address this preventively, he and his team developed the supplement SOHA, which relies on adaptogenic plant compounds to strengthen mental resilience. He also founded the Neverstop community, where men can openly discuss their health challenges—from training and nutrition to inner struggles, self-doubt, and mental strength. This podcast episode is a powerful example of the importance of a holistic approach to men's health. It shows that even fit, young men can be affected, that symptoms must be taken seriously, and that education, community, and modern approaches like those offered by Adon Health can make a real difference. Anyone who wants to understand what hormonal health truly means and how to actively take responsibility for their own well-being will find inspiration, knowledge, and honest stories in this episode that encourage reflection and action.

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#63 - Burnout erkennen & besiegen: Zurück zur Lebensfreude | Carsten Wölffling bei Männergesundheit

#63 - Recognize & overcome burnout: Back to the joy of life | Carsten Wölffling at Men's Health

In this moving podcast episode, Dr. Jonathan Apasu speaks with health consultant Carsten Wölfling about his personal journey through burnout and boreout, and how he managed to radically transform his life. Carsten speaks openly and honestly about a time when his body completely shut down, his kidneys nearly failed, and he barely had the energy to get out of bed. At the time, he was at his athletic peak; from the outside, everything seemed perfect, but inside he was empty, overwhelmed, and directionless. Together with Dr. Apasu, he explores the reasons why particularly high-achieving men fall into the trap of chronic stress and how early childhood experiences, suppressed emotions, and a distorted self-image can lead to complete exhaustion. Carsten shares how a combination of psychotherapy, systemic coaching, and deep self-reflection led him back to clarity and joy in life. This episode focuses on practical tips for burnout prevention, emotional self-awareness, constructive stress management, and the importance of self-care, regeneration, and inner work. Carsten explains how to recognize your own stress patterns, release limiting beliefs, activate emotional resources, and create an environment that fosters genuine healing. Furthermore, the presentation explores the differences between burnout and boreout, which often appear similar but have different underlying causes. Carsten offers insights into his work as a coach, describes typical problems faced by his clients, and presents concrete strategies to help men regain energy, stability, and self-determination. Particular attention is paid to male emotions, relationship patterns, and the role of social withdrawal as an early warning sign. This episode is valuable for anyone feeling burned out, wanting to improve their mental health, or wishing to support people around them who may be suffering from chronic stress. It provides sound knowledge, practical tools, and personal insights into a path that demonstrates real change is possible.

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#51 - Warum du trotz 8 Stunden Schlaf müde bist | Dr. Martin Schlott bei Männergesundheit

#51 - Why you're tired despite 8 hours of sleep | Dr. Martin Schlott at Men's Health

Sleep problems are among the most common, yet often underestimated, challenges for men who have to cope with a performance-oriented daily life. In this episode of the men's health podcast, Dr. Jonathan Apasu speaks with Dr. Martin Schlott, a specialist in anesthesiology, head of intensive care, and experienced sleep coach, about the scientific and practical foundations of restful sleep. The conversation delves deeply into the causes of and solutions for sleep disorders and offers valuable insights for men who finally want to understand why they often wake up feeling unrested despite getting enough sleep. A central theme is the distinction between difficulty falling asleep and difficulty staying asleep. Dr. Schlott explains why many men struggle to unwind in the evenings, how racing thoughts and unconscious stress patterns affect sleep, and why the body is often still in a state of alert at night, even though rest is needed. At the same time, the importance of consciously managing the daily routine becomes clear – from ensuring sufficient daylight, regular exercise, and proper timing of physical activity to managing caffeine and alcohol consumption. The connection between modern lifestyles and disrupted sleep patterns is explored, as is the often overlooked role of internal drivers and mental stressors that can date back to childhood. A special focus is placed on sleep phases – particularly deep sleep and REM sleep – and their importance for physical regeneration, hormone production, and emotional stability. Dr. Schlott demonstrates how the quality of these sleep phases can be specifically improved and why the goal is not only longer sleep duration but also higher sleep quality. This also includes strategies for staying as rested as possible, even under challenging conditions such as jet lag, shift work, or professional stress. In addition to the physiological basics, Dr. Schlott provides specific recommendations for the use of supplements and micronutrients, including magnesium in a suitable form, B vitamins, omega-3 fatty acids, and herbal preparations such as ashwagandha or L-theanine. The role of melatonin is also examined in detail – both with regard to the body's own production and its responsible use as a dietary supplement. Furthermore, the book covers practical tips such as sleep anchors, scent-based sleep aids, consciously designing the sleep environment, the importance of room temperature, light regulation, and sleeping position, as well as new approaches like tilted beds or grounding mats. This episode is a well-founded yet practical guide for men who want to understand and improve their sleep. It offers in-depth knowledge, relevant tips for everyday life, and numerous starting points for optimizing your own sleep. Anyone who is constantly tired, doesn't feel rested despite eight hours of sleep, or wants to specifically work on their physical and mental performance will find answers and inspiration of the highest caliber here.

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