GDPR-compliant data management
ISO-certified laboratory
Hospital laboratory quality
Discreet ordering & shipping
Therapy based on the latest science
#93 - Ernährung: Was die Wissenschaft wirklich sagt | Prof. Dr. Christina Holzapfel bei Männergesundheit
< 1 Minute Lesezeit |

#93 - Ernährung: Was die Wissenschaft wirklich sagt | Prof. Dr. Christina Holzapfel bei Männergesundheit

Dr. med. Jonathan Apasu

Dr. med. Jonathan Apasu

Arzt und Gründer Adon Health

Prof. Dr. Christina Holzapfel (Ernährungswissenschaftlerin, Leiterin BMBF-Nachwuchsgruppe „Personalisierte Ernährung& eHealth“ an der Technische Universität München, Professur für Humanernährung an der Hochschule Fulda) räumt in dieser Episode mit den größten Ernährungs-Mythen auf:

Warum die neue US-Ernährungspyramide (mehr Protein, mehr Fleisch) für Stirnrunzeln sorgt, wie viel Protein wirklich sinnvoll ist und weshalb „hochverarbeitet“ nicht automatisch „ungesund“ bedeutet.

Außerdem: Süßstoffe zwischen Fluch und Segen, personalisierte Ernährung als Buzzword (Genetik und Mikrobiom oft ohne klinische Relevanz) und welche modernen Tools wirklich Mehrwert liefern, inklusive kontinuierlicher Glukosemessung (CGM).

Themen dieser Episode:

  • US-Ernährungspyramide auf dem Kopf: Warum Protein und Fleisch plötzlich im Fokus stehen
  • Protein-Realität vs. Empfehlung: Deutschland (0,8 g/kg) vs. Alltag (1,2 bis 1,4 g/kg) vs. USA (1,2 bis 1,6 g/kg)
  • Fleisch: Gesundheit, Zubereitung und warum Nachhaltigkeit in Empfehlungen eine Rolle spielt
  • NOVA-Klassifikation: Warum „ultra-processed“ wissenschaftlich kritisch ist und was stattdessen zählt
  • Süßstoffe: Abnehmen-Hilfe oder Gesundheitsrisiko? (Aspartam, Erythrit, Dosis und Datenlage)
  • Personalisierte Ernährung: Was wirklich personalisiert ist und was Marketing bleibt
  • CGM und Glukosesensoren: Individualität, Chancen, Grenzen und „verrückt machen“-Risiko
  • Männer vs. Frauen: Energiebedarf, typische Ernährungsfallen und wie man Verhalten wirklich verändert

Wenn Du Ernährung endlich differenziert verstehen willst, ohne Lagerdenken und ohne Buzzword-Bingo: Jetzt reinhören! 

Links zum Podcast

Spotify Apple Music YouTube

Zusammenhängende Posts

#54 - Rückenschmerzen, Arthrose & Osteoporose | Prof. Dr. Dominik Pförringer bei Männergesundheit

#54 - Back pain, osteoarthritis & osteoporosis | Prof. Dr. Dominik Pförringer at Men's Health

In this episode of the Men's Health Podcast, Professor Dr. Dominik Pförringer, one of Germany's most renowned orthopedic surgeons, a researcher, and an expert in digital medicine, is our guest. Together with Dr. Jonathan Apasu, he discusses the most common orthopedic problems in men, such as back pain, joint wear and tear, osteoporosis, postural problems caused by sedentary office jobs, and improper strain during sports. They explore why back pain affects up to 80 percent of men, how digital devices change our posture, and what truly helps us live pain-free in the long term. Professor Pförringer clearly explains the role that proper posture, varied movement in daily life, and targeted strength training play in orthopedic health, and why balance is the key. A particular focus is placed on the often underestimated risk of osteoporosis in men, as well as on which early detection measures are advisable and how bone health can be maintained through nutrition, vitamin D, and targeted exercise. The topic of hyaluronic acid injections is also covered in detail: when they are helpful, how they work, and what to consider. Furthermore, the podcast addresses effective training methods for prevention, the importance of gait and posture analysis, the role of braces and orthotics, and modern digital approaches such as rehabilitation apps to support long-term therapy. The podcast also explores the opportunities and limitations of alternative treatment approaches such as osteopathy and chiropractic, and why sound training and experience of practitioners are crucial. This episode provides practical expert knowledge, explained clearly and scientifically sound. It is aimed at all men who want to better understand their musculoskeletal system and take targeted steps for their health, whether they are athletically active, have demanding office jobs, or are already experiencing discomfort. By listening to your body early and acting wisely, you can effectively prevent many orthopedic problems and secure your quality of life in the long term.

Learn more
#59 - Scheinfasten erklärt: So regenerierst Du ohne Hunger | Nancy Rizos bei Männergesundheit

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

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.

Learn more
#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.

Learn more