As of: February 23, 2024, 7:16 p.m
By: Sven Trautwein
Comments
Press
Split
Metabolism improvement is the key to a healthier life.
From the age of 50, this becomes even more important.
Sports scientist Ingo Froböse provides insights.
Note to our readers:
We create product comparisons and deals for you.
To make this possible, we receive a commission from partners.
This doesn't change anything for you.
It is essential that we consume enough energy every day to keep our body functioning smoothly.
Our metabolism is in constant change.
Especially for people over the age of 50, a healthy diet, sufficient physical activity and quality sleep are even more important than in youth.
Tim Spector, author of “Food for Life,” also places great emphasis on the topic of nutrition.
Prof. Dr. reveals how we can get our metabolism going and do something good for it.
Ingo Froböse in an interview.
“Never fight against fat”: Sports doctor Ingo Froböse in an interview with IPPEN.MEDIA about his book “The Metabolism Compass”.
(Archive image) © Thomas Bartilla/Imago
Dear Mr. Froböse, please briefly introduce yourself to the readers.
What is your book “The Metabolic Compass” about?
I am a university lecturer for prevention and rehabilitation at the German Sport University Cologne, I am 66 years old and a passionate athlete.
My books are primarily about having a positive influence on people's health through your own actions.
My focus is on metabolism because it is ultimately the switching point of our lives.
It ensures that we take care of ourselves and ultimately get the energy we need for our vitality.
What's the easiest way to start?
With the following questions: Where does our energy actually come from?
How do we manage to maintain our 36.6 degree body temperature throughout the day?
Where does the energy for the heart or liver come from?
There must be a secret in our body and that is called metabolism.
My news
1 hour ago
Thienemann Verlag is revising “Jim Knopf” and removing the N-word reading
Ferdinand von Schirach's new publication “She says.
He says.” will be published at the end of February
Book tips: Ten classics that you should definitely read once
Literary highlights: The most popular bestsellers of 2023 to devour
Jussi Adler-Olsen's “Contempt” in the ZDF media library: How exciting is the book? to read
“Blood Moon” by Jo Nesbø: his best crime novel with Harry Holelesen
Are there “good” and “bad” calories?
If so, is losing weight just a matter of regulating the calorie deficit a bit?
The message is clear.
You will lose the fight against fat.
So never fight the fat.
That is the main message.
And that's why: Never save too many calories.
Because if you want to lose weight, you have to eat.
And if you want to live healthily, you also have to eat.
And enough.
In quantity and in quality.
That's why it's not just about saving calories or controlling calories.
Ultimately, it's about changing the body composition, that is, the orchestra of the body.
We should try to bring the large compartments of water, connective tissue, fat mass and muscle mass into a certain harmony.
What do you say to those who say I don't have time for all of this?
That's an excuse.
It's not just related to sport.
I do about 90 minutes of exercise every day.
That amounts to an average of ten hours a week.
But the week has 168 hours.
The ten hours taken mean mindfulness.
I also have to approach certain things more consciously.
Once you understand this and integrate it into your everyday life, you can get a lot done without wasting time.
I can also do a lot for my physical fitness: Why don't I use the stairwell for muscle training instead of waiting for the escalator?
There are “good” and “bad” calories, that’s true.
The body cannot use the bad ones.
We eat around a ton, 1,000 kilograms, every year.
If that's not good, nothing good can come of it.
For example, what role does the amount of water played in losing weight?
The fluid in our body has a basic task: to dissolve, transport, clean and cool.
Liquid is never food.
For example, if I drink an enriched lemonade that is already full of nutrients and vital substances, I can no longer dissolve and transport them.
Stay up to date on new releases and book tips with the free newsletter from our partner 24books.de.
Do tea and coffee count as liquids?
We need around 30 milliliters of fluid per kilogram of body weight per day.
This includes all those liquids that do not lead to loss, which is what is said about coffee and tea.
But that is so marginal and is completely irrelevant up to a consumption of five cups.
So it absolutely counts as part of the amount of liquid.
But one thing is important to me: most people drink incorrectly because they don't drink biorhythmically.
On an average night we lose 1 to 1.5 liters of fluid in winter and 2 to 2.5 liters in summer.
We therefore need a large amount of it in the morning to make up for the deficit.
Espresso isn't enough in the morning.
Towards the evening you can consume significantly less and enjoy a sip or two of wine.
How do you get rid of belly fat specifically?
Through muscle training or endurance training?
This is very difficult.
It is a kind of depot and the depot is always a reserve for the body, which is relatively poorly accessed.
In this respect, it is important that we know that you cannot lose weight specifically on your body or stomach.
Visceral fat is the most dangerous fat.
What helps is a combination of endurance training, muscle training and a sensible diet.
This all takes time.
Nothing works here in the short term.
Should I take a break from eating after exercising?
Normally yes.
You should drink fluids and avoid food for the first two hours if possible.
However, if you want to specifically build muscle mass, eat a small portion, around 40 grams of protein, enriched with some carbohydrates.
Have we already forgotten how to taste and enjoy something?
We have lost awareness of many things.
We have somewhat forgotten our sensibilities such as touching, sensing, smelling and tasting.
Fast food killed the taste.
Another point is the to-go mentality.
To-go means that I move around and in the end have far fewer resources available to allow perception to take place.
And as a result, even more flavor is lost.
What should people start with and how can they get more pleasure from enjoyment again?
I believe that cooking for yourself is the key to success when it comes to nutrition.
When it comes to cooking, we have everything in our own hands.
Cooking is almost the only resource of the day that is not controlled by others.
I don't have to do that every day.
I can also prepare something for a few days in advance, which saves me important time on other days.
Little by little the enjoyment returns.
What else can you do to improve your metabolism?
A period of rest is crucial.
We have an energy metabolism during the day and a building metabolism at night.
So we should eat biorhythmically: energetic, nutrient-rich, protein-rich.
Too often we eat too carbohydrate-heavy.
Especially in the evening when the energy is no longer needed.
Here you should focus on a protein-rich diet.
Rest periods before falling asleep also help.
No smartphones and no television with bad news.
Read a book and slowly wind down, your body temperature will drop slightly and you will sleep better and also regulate your melatonin metabolism.
Thank you for the interview.
You can read more about the “Metabolism Compass” here.
Prof. Dr.
Ingo Froböse “The Metabolism Compass”
2024 Ullstein, ISBN-13 978-3-548-06699-8
Price: paperback €12.99, e-book €10.99, 304 pages (different format)
Order on eBay