Dr. Simon Feldhaus has been a doctor for 30 years, and about half of that time has been spent researching longevity. He is the lead physician at The Balance Rehabilitation Clinic’s Swiss hub and is a board-certified specialist in general medicine, functional medicine, and traditional Chinese medicine.
One of his passions, he says, is researching how vitamins can be used to treat or prevent health conditions and diseases, a practice called orthomolecular medicine. Feldhaus is also president of the Swiss Association for Anti-Aging Medicine and Prevention.
In his practice, Feldhaus focuses on healthspan by finding ways to not only help patients live longer, but to live longer, healthier, more fulfilling lives. The daily habits he encourages his patients to follow are also his own.
“Sure, there are days when I don’t follow these rules, but most days I do,” Feldhaus, 58, told CNBC Make It.
Learn how he structures his days for optimal health and wellness.
This interview has been edited and condensed for clarity.
CNBC Make It: What habits do you do every day to keep your body healthy?
First of all, it’s nutrition. I try to be flexible, so I don’t have strict dietary restrictions, but there are some basics. My thoughts on nutrition are that we must reduce carbohydrates in our diets, especially fast-acting carbohydrates. Additionally, you need to eat more protein and fat, especially fatty acids like omega-3.
For me, nutrition, food, and eating are emotional rather than chemical or scientifically based. What I do is combine a nutritional mindset with an emotional mindset. I only eat what I’m supposed to eat, and I feel good when I eat those foods. It’s not because science says you have to eat this fruit. Yes, this is a bit about science, but eating fruit must be fun for me.
The second most important thing is to enjoy life. I think many people today don’t enjoy life. And if you don’t do that and don’t live with compassion and love for others, you end up with negative stress points. This idea doesn’t mean that every day will be perfect.
I also believe that one of the key aspects of staying healthy is increasing your body’s ability to function and repair itself. To this end, mitochondria, which are the power source of all cells, are extremely important. I take care of them using specialized individual supplements rather than multivitamins. I use a non-insulin therapeutic carbohydrate, a sugar called galactose. It’s a carbohydrate, so it gives you energy but without the risk of insulin spikes.
Then there’s movement. The problem with my job is that most of the time I’m sitting around talking to people and helping people. You’re sitting too much. That’s why I do high-intensity interval training. I use a Power Plate machine, and when I exercise while standing on it, the machine vibrates. Do this for 10-12 minutes three times a week. Although it is different from jogging, it is an exercise that strengthens your muscles. And I think muscles are one of the most important things.
These practices are what I try to follow as rules in my life. Sure, there are days when I don’t follow these rules, but most days I do.
We understand the importance of brain health. Is there anything in particular you do to keep your brain healthy?
absolutely. The number of dementia cases is on the rise, so we must start prioritizing brain health as soon as possible, rather than just waiting until there is a problem.
Galactose, which I mentioned earlier, is a special sugar that enters the brain and provides energy to brain cells. Also, fatty acids, especially omega-3 fatty acids, for brain health. Additionally, egg yolk contains a special fatty acid called lecithin. I eat a lot of eggs.
Next, you need to relax your brain. I’m not a meditator. It’s not that meditation isn’t good, but I’m not the type of person who can meditate. I use slow breathing techniques for 3-4 minutes several times a day to calm my nervous system.
I spend about 10 minutes a day doing what I want to do. Anything from reading books, it’s just for me. Now is the time to focus on having fun.
You mentioned doing things that reduce stress and make you happy, and that often that can lead to community. What does social adaptability mean to you?
It’s fine to do it alone, but if you don’t have connections with people, you won’t have a chance. There is an interesting study about going to church for happiness. It’s not just about religion, it’s about what you do together afterwards.
It means valuing good friends and laughing with others. Because laughter has special power. Laughter is very good medicine.
You don’t have two hours in a day, but connecting with others for maybe 15 to 20 minutes a day is one of the best things you can do. It is also important to try not to consume only negative news every day.
I also really like the idea of Asian medicine, especially Tibetan medicine. And there is a proverbial way of thinking about the secret of aging. They say, “Eat half, walk twice, laugh three times, and love beyond measure.” And I think it’s very simple.
When it comes to dieting, I see a lot of things like, “Eat this and don’t eat that.” Are there any foods you eat at least once a week or never? And do you think diet is very important?
I hate dieting. There are too many discussions about diet. Who can say what constitutes healthy food? What is healthy food for you? I can share what works for me, so I’m going to tell you, but that doesn’t mean the food is healthy for everyone. Personally, I believe that there is no such thing as a healthy diet.
The most important thing is what the source of the food is. When I say beef or meat, it’s beef produced here in Switzerland in a specialized location. This kind of quality is what I strive to get in all the food I eat. The most important thing is the quality of the food, not what the food actually is.
Most of the time I eat protein and fats like Swiss cheese and dairy products. I don’t drink milk, but I do drink products such as yogurt. I also eat bread, but prefer only flour or black bread for taste, not white bread. Then eat meat such as beef.
Eat only seasonal vegetables. It’s autumn, or rather, winter is approaching, so why should we eat strawberries when they aren’t growing? Strawberries are available at the market, but they are no longer grown here.
I also think the way the food is prepared makes a big difference. You should cook with a good heart and when you are happy. Quite the opposite is true if you are extremely stressed out with negative thoughts. When I cook with these feelings, the food becomes poisonous. It’s not actually poisonous, but figuratively speaking, it is. For me, the love I have for preparing the food I cook almost equates to the quality of the food.
I mean, that’s what I do, it’s not a diet. It doesn’t have to be the same every day. But these are my rules.
Here’s what I always ask when I talk to longevity experts: what are you reading?
I work hard, so I don’t have much time to read many books every day. So if I’m reading a book, I’m talking about something completely different than what I do at work. I don’t read much science-based material outside of work because I have to read research results and other things at work.
Outside of work, I read things that enlighten me in life, such as interesting books like The Hitchhiker’s Guide to the Galaxy.
I read some interesting books on food and nutrition, but it was all about eating based on emotion, not science. When you read something longer, it becomes more philosophical. Like what some great mind said somewhere in Asia? What did they do and what did they think?
You don’t necessarily have to learn from what you read. I would like to experience it.
