Lessons on Longevity by Dr. Konig (Brenners Park Hotel & Spa)
1. What exactly is longevity medicine? How does it differ from a regular medical checkup or traditional healthcare?
Longevity medicine aims to extend not only lifespan, but healthspan – the period of life spent in good health. It moves beyond conventional checkups by combining individual risk assessment, advanced diagnostics and personalised prevention strategies. The objective is to preserve vitality, functionality and quality of life throughout the ageing process.
2. What are the five most important everyday habits for living a longer, healthier life? What changes can someone start making today?
The five pillars are regular physical activity, balanced nutrition, restorative sleep, effective stress management and the avoidance of harmful habits, particularly smoking. Their impact lies in consistency. Sustainable lifestyle adjustments, maintained over time, can substantially influence long-term health outcomes.
3. What is the biggest threat to longevity in modern life? Is it stress, poor sleep, inactivity, diet or something else?
One of the greatest challenges is the accumulation of metabolic and cardiovascular risk factors, often long before symptoms appear. Hypertension, dyslipidaemia, insulin resistance and physical inactivity can significantly affect long-term health. Identifying these risks early is central to effective preventive medicine.
4. What matters most for healthy ageing? Nutrition, exercise, sleep, stress management or social connections? How should we prioritise them?
Healthy ageing depends on the interaction of several factors rather than a single intervention. Physical activity, optimal nutrition, quality sleep, stress regulation and meaningful social connections all contribute to long-term wellbeing. The key is to identify individual needs and prioritise interventions accordingly.
5. How important is muscle mass as we age? Why is strength training particularly important for women over 40, and can we maintain muscle without lifting weights?
Muscle mass is fundamental to metabolic health, physical resilience and long-term independence. For women over 40, particularly during the menopausal transition, resistance training becomes especially relevant for maintaining muscle strength and supporting bone health. Heavy weights are not essential; appropriately structured bodyweight exercises and resistance bands can also deliver meaningful benefits.
6. What does an ideal longevity diet look like? Are there particular foods or eating habits that genuinely support healthy ageing?
My nutritional philosophy is embodied in my GLAD concept (Glucose-Adapted Diet), which places metabolic health and blood glucose regulation at the centre of preventive and longevity medicine. The concept is founded on a predominantly plant-based diet, with 70–80% of food intake derived from plant sources, complemented by high-quality fats and carefully combined plant proteins. Fresh, unprocessed foods, fibre-rich vegetables, legumes, nuts, seeds and selected fruits form the nutritional foundation. Particular emphasis is placed on food composition and meal timing to support metabolic balance. My objective is to establish sustainable nutritional strategies that promote vitality, support healthy ageing and contribute to the long-term prevention of lifestyle-related diseases.
7. Which supplements, if any, have convincing scientific evidence for healthy ageing? Are there common supplements people spend money on unnecessarily?
Supplementation should be guided by individual needs and, where appropriate, laboratory findings. Vitamin B12 and vitamin D can be valuable when deficiencies or specific clinical indications exist. However, robust evidence that supplements extend lifespan in otherwise well-nourished individuals remains limited. I therefore favour targeted supplementation over indiscriminate use of products marketed for anti-ageing.
8. If you could recommend just three things everyone over 40 should do to improve their healthspan, what would they be?
First, establish a clear picture of your health through regular assessment of cardiovascular and metabolic risk factors. Second, preserve muscle mass and physical fitness through structured exercise and adequate nutrition. Third, adopt a personalised preventive strategy that addresses lifestyle, medical history and individual risk factors. The greatest opportunity lies in acting before disease becomes clinically apparent.
