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Our nutrition plays a crucial role in our health and well-being. It is not just about avoiding unhealthy foods, but also about purposefully incorporating healthy nutrients and occasionally giving the body a break through fasting periods.

Professor Dr. Andreas Michalsen, one of the most renowned experts in naturopathy and nutritional medicine and a scientific advisor to the Lanserhof Clinics, emphasizes that nutrition and fasting are essential components of integrative medicine to prevent diseases and promote a healthy life.

Changes in the Understanding of Healthy Nutrition

In recent decades, our understanding of healthy nutrition has undergone significant changes. In the past, deficiency was a problem, and people often filled this gap with excessive eating, leading to prosperity-related issues. This resulted in a plethora of diets and a fragmented view of food. Today, we understand that nutrition is complex and cannot be simply divided into “good” and “bad.” The importance of the gut microbiome, the intestinal bacteria, has been recognized, and we understand that food plays a crucial role in the health of our body.

The Planetary Diet and Connections to the Environment and Health

Another significant advancement is the realization that our diet has impacts on the environment, including greenhouse gas emissions and biodiversity. Our eating habits are closely linked to global environmental issues. We must understand that what we eat has consequences for our planet and, consequently, for our health and life in the long run. Therefore, healthy nutrition is also active environmental protection.

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Avoiding Errors in Nutrition

One of the most common mistakes people make in their nutrition is a lack of home-cooked meals. Increased consumption of convenience food and industrially processed foods leads to a lower intake of natural foods, negatively affecting our health.

Importance of Diversity and Spices

A balanced diet should be diverse. Various fruits and vegetables, as well as spices, should be regularly integrated into the diet. Spices are particularly valuable as they contain highly concentrated protective substances.

Protein and Micronutrients

Protein should not be overrated and excessively consumed, especially in later life. Research shows that excessive protein consumption in middle age, starting from 40 years, can lead to premature aging. Micronutrients are as crucial as macronutrients, and it is advisable to consume a variety of foods.

Reducing Meat Consumption

Meat should be considered a luxury item once again. Biologically, we are not designed to consume large amounts of animal proteins and fats daily. Reducing meat consumption can promote health and also protect our environment by producing fewer greenhouse gases.

Sugar and Sweeteners

Sugar is not inherently bad, but excessive consumption can be problematic. Nature has equipped us with a craving for sugar, and occasional indulgence is acceptable. However, pay attention to how and in what quantities you consume sugar. Sweeteners are not an ideal alternative.

A Healthy Dessert

Sweet treats should be enjoyed as desserts after meals rather than as snacks. This helps satisfy sweet cravings and maintain stable insulin levels. A balanced diet and intermittent fasting can contribute to promoting health.

Organic Foods

Organic foods contain fewer pesticides and are often healthier because plants need to produce more protective substances to defend against adverse environmental conditions. When buying food, it is advisable to prioritize organic quality, especially for fruits and vegetables.

The Health Benefits of Fasting: Exploring Different Methods

Fasting initially sounds like deprivation and sacrifice. However, in recent years, fasting has become a widely discussed topic in the world of health and nutrition. More and more people are discovering the diverse benefits of fasting for their physical and mental health.

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Why Fasting Can Be a “Miracle Cure”

Fasting has proven to be a kind of “miracle cure” with many positive effects on health. The evolutionary adaptation of our bodies plays a crucial role here. Over millions of years, food scarcity has been a common challenge in human history. Therefore, our bodies are adapted to cope with periods of abundance and scarcity. The modern concept of constant eating does not align with our biological predisposition and can lead to health problems.

Various Fasting Methods

There are different approaches to fasting, with the most well-known being intermittent fasting, therapeutic fasting, and fasting mimicking diet. Here is a brief overview of these methods:

Intermittent Fasting: This method involves regular eating pauses within a specific time frame. The simplest form of intermittent fasting is avoiding snacks and not consuming high-energy drinks in the evening. For example, the 14:10 intermittent fasting involves consuming all meals within a 10-hour period.

Therapeutic Fasting: Therapeutic fasting involves longer fasting periods during which no solid food is consumed. These fasting periods typically last at least five days and can have profound cleansing effects on the body.

Fasting Mimicking Diet: This relatively new method was developed to achieve the benefits of fasting while still consuming a limited number of calories. The focus is on restricting animal proteins and easily absorbable sugars.

The Science Behind Fasting

Fasting has proven positive effects on various aspects of health. This includes regulating blood sugar and blood pressure, slowing cell aging, and improving the gut microbiome, skin, and organ functions. These positive effects are extensive, making fasting a promising practice for health promotion.

The Importance of the Right Approach to Fasting

Although fasting offers many benefits, it is essential to note that it is not suitable for everyone. People with eating disorders, pregnant and breastfeeding women, children, and adolescents should not fast. It is also crucial that fasting does not become a substitute religion, and the enjoyment of food remains.

Tips for Successful Fasting

The mental attitude toward food plays a significant role. Fasting should not be perceived as deprivation but as an opportunity to promote health and feel better.

Bitter substances, found especially in “bitter” spices (turmeric, mustard seeds, thyme, tarragon, or cinnamon), can be helpful in controlling cravings.

Fiber-rich foods, such as whole grains, can better control appetite and prolong the feeling of satiety.

Nuts and berries are healthy snack options that can aid in fasting.

A gradual approach to fasting can be helpful, and the “eyes closed and through” principle can facilitate behavior changes.

Conclusion: Healthy Nutrition and Fasting Promote Well-being

Proper nutrition and occasional fasting have many positive effects on health and offer various approaches to improving well-being. It is essential to adapt fasting individually and adhere to personal needs and limitations. Before starting fasting, it is advisable to discuss it with a doctor or professional to ensure it is suitable for you. With the right approach and a healthy attitude toward food, fasting can be an effective method for promoting health.

Explore our new book “The Gut as a Source of Health – The Lanserhof Fasting Cure.” It combines scientific insights with practical guidance, providing you with the opportunity to integrate the transformative power of fasting into your daily life.