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February 18, 2026
Marianne Waldenfels
Nils Behrens presents his book "Stroll to Infinity": How longevity medicine works, why proteins are retirement planning, and which 5 hacks work immediately.
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Longevity doesn't begin in the lab but in everyday life. In his new book "Walk to Infinity," Nils Behrens shows that a long, healthy life is not a matter of complicated biohacking protocols, but of simple, scientifically sound decisions.
In the interview, he talks about the most important building blocks of longevity medicine: from proteins as a retirement plan to targeted stress and breathing techniques that cost nothing and still work. His message: Healthspan instead of lifespan – quality over calendar years.
What exactly does longevity mean – and what does longevity medicine aim to achieve?
Longevity initially sounds like people greeting their blood values in the morning before saying "Good morning." For me, it's much more mundane:
Longevity doesn't mean defeating death. Longevity means keeping up with life for as long as possible. Longevity medicine doesn't want us to reach 120 and have the last 30 years marked by illness. It wants us to still climb stairs at 70, stay clear-headed at 80, and not be surprised by our own bodies at 90.
In short: Healthspan over lifespan. Quality over calendar years.
Nutrition for a healthy, long life: What building blocks does the body really need?
The body is not a gourmet, but a site manager. It doesn't ask for trends, but for materials. What it needs is surprisingly unspectacular: proteins, fiber, micronutrients, enough energy, and as little inflammatory chaos as possible from sugar, alcohol, and trans fats.
The more natural, the better. The less processed, the more relaxed the metabolism reacts.
Nils Behrens is the host of the health podcast HEALTHWISE and Strategic Brand Partner of Sunday Natural. Previously, he was the Chief Marketing Officer and face of the Lanserhof Group for over 12 years and host of the successful Forever Young podcast. In over 350 expert interviews, he explored ways to achieve a longer and fitter life.
Should you avoid fats?
No. Period. Fats are not the problem – the wrong fats and the wrong combination are. Healthy fats are building blocks for cell membranes, hormones, and the brain. Without fat, there is no absorption of many vitamins. Those who avoid fat are often saving in the wrong place. Like someone who skips screws when building a house to save money.
How important are proteins for longevity?
Proteins are not important. They are fundamental. Without protein, no muscle; without muscle, no stability; without stability, no longevity. From about 30, muscle loss begins – quietly, reliably, and without warning. Those who do not counteract this pay later with falls, weakness, and dependency.
Protein is not a fitness fad. Protein is retirement protection.
5 Quick Longevity Hacks for Beginners?
What kind and how much sport should one do for a long life?
Longevity doesn't require an Ironman – but it needs muscles, endurance, and flexibility. Strength training is a must, not optional. Two to three times a week is enough. Add daily movement and some cardiovascular exercise. The best sport is the one you can still do at 80 – and are already doing today.
In Nils Behrens' new work "Walk to Immortality," it's about healthspan and the art of extending the healthy years. Next Level Publishing.
What supplements do you take daily – and why?
Supplements are not a replacement for nutrition, but insurance against reality. Our soils are depleted, our lifestyle demanding, our needs individual. I supplement purposefully and data-driven based on my lab results. Always included are Omega3, Vitamin D3/K2, magnesium complex, Q10, creatine, and astaxanthin.
What role does breathing play in a long, healthy life?
Breathing is the most underestimated longevity tool – because it costs nothing and cannot be sold. Slow, conscious breathing activates the parasympathetic nervous system, reduces stress, and improves sleep and recovery. My favorite technique is the physiological sigh: Inhale deeply, inhale again (a double inhale), and then exhale slowly and completely.
Why is hormesis – targeted stress – so important for longevity?
The body does not get better through comfort, but through stimuli. Cold, heat, fasting, training are all small stressors that tell the body: 'Stay awake. Stay adaptable.' Constant stress makes you sick. Targeted stress makes you resilient.
How can you deliberately change your mindset?
By staying curious. Because only those who are eager for the changes that life brings will enjoy it. Steve Jobs said in his legendary Stanford commencement speech: Stay curious - stay foolish. Perhaps the best longevity mindset tip ever given.
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Marianne Waldenfels
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