- 35 minutes ago
Track your sleep, optimize your diet, boost your performance. Millions are chasing a better, healthier life. But when does self-improvement become an obsession? We put today's biggest trends to the test.
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LifestyleTranscript
00:28Transcription by CastingWords
00:58Transcription by CastingWords
01:00We take a closer look at methylene blue dye supplements
01:04and red light panels
01:06and hear why experts urge caution in this multi-billion euro industry.
01:12We want to find out what really works.
01:15So-called bio-hackers use gadgets to better understand and influence their own bodies.
01:21Patrick Kramer is one of them.
01:22He's spent years experimenting with a range of tools, which he'll show us today.
01:27The first one is right at his front door.
01:31So it's locked right now.
01:33I come home, hold my hand up to it and walk straight in.
01:36It's amazingly convenient.
01:39Patrick has several microchips implanted under his skin.
01:43You can't see them, but you can feel them and move them around under the skin.
01:48The chips can also be used to access his gym or even a hotel room,
01:52and they can store basic health information.
01:56What do these chips have to do with bio-hacking?
02:00For me, it's mainly about mental well-being.
02:02I can't lock myself out, I don't need passwords, and I can protect my digital identity.
02:08Could this be the future?
02:10Implantable chips that track health data from inside the body?
02:14Bio-hackers certainly hope so.
02:17We collect data, we monitor it, and then we adapt based on what the data tells us.
02:22That's why bio-hackers use all kinds of gadgets and tools.
02:26I see you're wearing a watch and this ring.
02:30They contain sensors that track different sleep metrics.
02:34How much REM sleep you get, how much deep sleep, how restless your night was.
02:40The ring also measures things like heart rate and blood pressure, and then gives you a score.
02:45Basically, how fit are you today?
02:47My score today is 76, which probably means I need to take a bit more time to rest.
02:55A good investment, or something to be wary of?
02:59We are sports medicine specialist Wilhelm Bloch.
03:02He says gadgets like these can do a reasonable job of measuring concrete things like heart rate and blood oxygen
03:08saturation.
03:12It becomes more difficult when we're dealing with derived parameters.
03:16Those aren't measurements themselves.
03:18The raw data is fed into an algorithm, and the algorithm decides whether you've had a good night's sleep or
03:23a bad one.
03:24That's where things start becoming less precise.
03:27The further you move away from direct measurements, the greater the uncertainty.
03:32Tracking everything, constantly monitoring and analysing what's happening inside the body, people can take this too far, says Andreas Mikhalsen,
03:41a renowned German doctor based in Berlin.
03:46You can take this to extremes.
03:48What's your view of biohacking?
03:51On the plus side, it motivates people to live healthier lives.
03:55But people now stress themselves out over it.
03:58And stress is one of the major risk factors for premature death.
04:02The real question is, what's the best way to spend your money?
04:06Instead of gadgets, he recommends investing first in healthy eating and regular exercise.
04:12Without the basics, even the best technology won't help.
04:15That's why these four pillars should always come first.
04:19The big things matter most.
04:20Sleep well, eat well, stay active and reduce stress.
04:25To start his day with as little stress as possible, Patrick often wakes up with the rising sun.
04:31In summer, that can mean getting up before five in the morning.
04:34And when the sun isn't shining, he turns to technology.
04:37This pair of glasses produces blue light designed to suppress the sleep hormone melatonin and stimulate the release of cortisol.
04:45The optimal effect is thought to occur at wavelengths between 460 and 480 nanometers.
04:55So you've got something here in the bathroom. What is it?
04:59This is a classic red light panel, the kind that's very common in the biohacking community.
05:07Can we switch it on? Sure.
05:13Don't look directly at it. What are they for?
05:17They support your mitochondria to allow them to produce more energy,
05:22which helps you make energy available more efficiently.
05:29Wilhelm Bloch says infrared light therapy may indeed stimulate metabolism and improve blood circulation,
05:35which can have positive effects throughout the body.
05:38Wavelengths between roughly 620 and 750 nanometers are believed to help with more superficial skin treatments,
05:45while wavelengths between around 750 and 1400 may penetrate deeper into tissue.
05:52But users shouldn't expect miracles.
05:57Even after years of experimentation, Patrick is still refining his daily biohacking routine,
06:03including this, another of his energy boosters.
06:08This is a dye used to colour blue jeans,
06:13better known as methylene blue.
06:17I even use it as a nasal spray.
06:19I like it because I suffer from hay fever.
06:22I use it when my allergies flare up and it helps clear my nose.
06:26Some people use it for colds or you can drink it. Enjoy.
06:31I don't want to try that.
06:33Go on, just a drop under your tongue.
06:37A word of caution.
06:39Doctors warn against following this trend.
06:41Methylene blue can be dangerous.
06:45Methylene blue inhibits the widening of blood vessels.
06:49That can increase blood pressure.
06:52Proper circulation depends on sufficient blood flow.
06:55If blood vessels narrow, that can lead to serious problems.
06:59And if someone already has damaged blood vessels,
07:02something they may not even be aware of,
07:04the consequences can be critical.
07:08Dietary supplements are another part of Patrick's daily routine.
07:12The supplements market has exploded in recent years.
07:16Since 2020, almost 70,000 new products have entered the market,
07:20heavily promoted across social media.
07:25I will show you five supplements that make sense.
07:27And in the following, I will take them.
07:28Vitamin B3 with K2 is a must-have.
07:31And also Collarine, probably you.
07:33And here it comes back.
07:34Manufacturers make big promises,
07:36but solid evidence is often lacking.
07:38And when taken in excessive amounts
07:40or in combination with other substances,
07:42supplements can cause harmful side effects.
07:44One recent example is Blueprint,
07:47the anti-aging regimen developed
07:48by prominent American biohacker Brian Johnson.
07:52According to US media reports,
07:54some elements of the program may have contributed
07:56to hormonal disruptions and pre-diabetes,
07:59which he was accused of covering up.
08:01In many countries,
08:02dietary supplements don't require approval
08:04from health authorities.
08:06They're often not tested for effectiveness or safety.
08:09That means they can pose real health risks.
08:12Our advice is to get a blood test.
08:14You might only need supplements
08:16if you have a genuine deficiency.
08:18And whether it's supplements or gadgets,
08:20not everything that promises results
08:21can deliver them.
08:23This market is worth billions.
08:25We need to bear that in mind.
08:27We're seeing a lot of exaggerations right now,
08:29which has happened many times before
08:30in science and medicine.
08:32New evidence emerges,
08:33and eventually expectations become more realistic.
08:38Some biohacking gadgets
08:39may offer genuine benefits.
08:41But they're no miracle cure.
08:46Self-optimization in every aspect of life,
08:49a new phenomenon we can blame on social media?
08:52Think again.
08:54Miracle potions were already making people rich
08:56back in the Middle Ages.
08:58And in the 1980s,
09:00people on TV were sweating their way
09:02towards the perfect physique.
09:05People's desire to look fitter and prettier
09:07goes back thousands of years.
09:10In some places today,
09:11it can feel as though you can't leave the house
09:13without a full makeover.
09:17Chunggyong Park is an aesthetic doctor
09:19who's represented South Korea
09:21at international beauty pageants.
09:23And as the director of his skincare clinic in Seoul,
09:27he knows just how important his appearance is
09:30for bringing in business.
09:32Usually, male clients ask about things like jawline,
09:36since I have a relatively defined jawline,
09:38or about skin tone.
09:40When they see me,
09:41they often ask how they can achieve fairer skin.
09:44With hundreds of thousands of Instagram followers,
09:47he says young patients often reach out
09:49hoping that minor facial enhancements
09:51will help improve their economic prospects.
09:55Patients like Madison.
09:57Years ago, I got lots of laser treatment
10:00and then also like cheek vortex
10:03that made my face like more slim.
10:06And then after that,
10:08I think I became more confident
10:10and my skin looks more healthy
10:13and white and glowy.
10:15Based on that,
10:16I work more confidently
10:19and I earn a lot
10:21than previous income.
10:23Dr. Park's clinic is in Gangnam,
10:26a district with over 400 cosmetic
10:28and plastic surgery centers
10:29in a single square mile,
10:31where intense competition drives prices down.
10:36Advertisements for a quote-unquote perfect face
10:39follow you everywhere,
10:40from skyscrapers to storefronts and buses.
10:44Some even target students specifically,
10:47offering job interview preparation packages.
10:51At Uwa Clinic,
10:52one of the country's most prestigious facilities,
10:55demand nationally and internationally
10:57is so high the operation spans multiple floors.
11:01Two dermatology floors.
11:03One, two, three, four.
11:05Rhinoplasty start at 3,500 US dollars,
11:09half of the price in the States.
11:12Uwa CEO and head surgeon Dr. Kim Woo-jung
11:15sees cosmetic treatments as a social tool.
11:21In Korea, appearance is an important part of society
11:24and many consider it
11:26a form of social competitiveness.
11:31So before choosing a job
11:33or going into interviews,
11:34people often undergo procedures
11:36to create a better impression.
11:40Clinics like these help to sell the idea
11:42that a polished look
11:43can open doors professionally.
11:46And across the river in Hongdae,
11:49a university district,
11:50students and recent graduates
11:51are beginning to learn
11:53how to navigate these societal expectations.
11:56Studies show that some recruiters
11:58in South Korea
11:59do still hire based on appearance.
12:01And most organisations across the country
12:04do still require a CV photo.
12:07Now that pressure,
12:08especially for young people
12:10to look a certain way,
12:12has given rise to businesses
12:13like this one.
12:15This is effectively a Photoshop,
12:17but it's a Photoshop
12:19that specialises
12:20in creating
12:21that perfect CV image.
12:23To see how the process works,
12:25I went through each step myself.
12:29Hello.
12:31Fatobi's owner says
12:32he caters the service
12:33to the needs of the client.
12:37If someone is applying
12:38for a service job,
12:39we try to help them
12:40look brighter
12:40and more approachable.
12:42If it's sales,
12:43then we try to make them
12:44look trustworthy.
12:48I think let's retouch this one.
12:50The editors smoothed out my skin,
12:52sharpened my jawline,
12:54and even altered my forehead.
12:56So you're removing all my moles.
12:58Wow.
12:59This is something
13:00many young Koreans do
13:01to help them stand out professionally.
13:04But not everyone follows
13:06these rules so strictly.
13:08Jiwon Lee is a recent
13:09biochemistry graduate
13:10and part of a growing
13:11feminist movement
13:12that doesn't conform
13:13to beauty standards.
13:15Though she says
13:16that it's not always easy.
13:18I've always imagined
13:20if I were a man.
13:21If I were a man,
13:22if would my mom
13:26be complaining
13:27that I don't wear makeup
13:29and I don't wear skirts
13:31and I don't wear,
13:33I don't decorate myself.
13:35Despite Jiwon's resistance,
13:37it's hard to ignore
13:37that the need to look
13:38a certain way
13:39is deeply entrenched
13:41in South Korean society.
13:43For many young people,
13:45adjusting their image
13:46digitally or physically
13:47has become an almost
13:48quintessential part
13:50of the job application process.
13:51And as the industry
13:53continues to boom,
13:55the fundamental question remains.
13:57Is it creating opportunity
13:59or simply deepening inequality?
14:04Scientifically proven,
14:06these are the four pillars
14:07of a long and healthy life.
14:09First, regular exercise.
14:13Cardio workouts
14:14and strength training
14:15build stronger muscles
14:16and bones
14:17while lowering the risk
14:19of heart disease,
14:20diabetes
14:20and even cancer.
14:22They also boost brain power
14:24and improve our mood.
14:27In fact,
14:28just 15 minutes
14:29of brisk walking a day
14:30can help you live longer.
14:33Second,
14:34get enough sleep.
14:36While we sleep,
14:38the immune system
14:38produces new defense cells.
14:40Growth hormones
14:41help repair the body's tissues.
14:43One study linked
14:45sleep deprivation
14:45into 172 different diseases.
14:49Especially risky,
14:50getting less than
14:51six hours of sleep
14:52or sleeping irregularly.
14:54Third,
14:55reduce stress.
14:57Chronic stress
14:57keeps cortisol levels high,
14:59putting strain on the heart.
15:01It can also damage cells
15:02and shorten life expectancy.
15:06Relaxation and mindfulness,
15:07meanwhile,
15:08can help us age
15:09more healthily.
15:11Fourth,
15:12a healthy diet.
15:13Study after study
15:15suggests that
15:15trans fats,
15:16red and processed meat,
15:17salt and sugar
15:18can increase the risk
15:20of heart disease
15:20and cancer.
15:22Fruit and vegetables,
15:23on the other hand,
15:24plus whole grains,
15:26healthy fats
15:27and nuts and legumes
15:29are all linked
15:30to a longer,
15:31healthier life.
15:35Breakfast
15:36at the Dippel family's home.
15:38Father of two,
15:39Matthias,
15:39takes healthy eating seriously,
15:41especially when it comes
15:42to his children.
15:43As few carbohydrates
15:44as possible,
15:45particularly no sugar.
15:47Instead,
15:47the focus is on a protein-rich diet.
15:51Breakfast is very important.
15:53If you can keep your blood sugar stable
15:55first thing in the morning,
15:56you've already won half the battle.
15:59You can feel the difference.
16:01They have more energy
16:02throughout the day.
16:04Matthias tracks his blood sugar levels
16:06using an app.
16:08He's a biohacker,
16:09someone who follows
16:10a simple principle.
16:13Measure, act, measure.
16:15You measure something
16:16that's related to your health,
16:18then you make a change,
16:19and then you measure again.
16:22Matthias doesn't have diabetes,
16:24but he still wants to know
16:25how his blood sugar changes
16:26throughout the day.
16:28First, though,
16:28it's time to get his son
16:29off to school.
16:30His packed lunch
16:31has already attracted
16:32attention there.
16:34My teacher said,
16:36can I take a picture
16:36of your lunchbox?
16:37It looks so delicious.
16:40She was impressed,
16:41never seen anything like it.
16:44Then it's off to school by bus.
16:46Coming home, however,
16:48is always on foot.
16:50The exercise made
16:51my blood sugar drop.
16:53Then during the recovery phase,
16:54it starts to rise again.
16:57Now Matthias wants to know
16:58what effect two glasses
16:59of grape juice
17:00will have on his blood sugar.
17:0416 grams of sugar
17:06per 100 milliliters.
17:08Altogether,
17:09that's more than 30 grams
17:10of sugar,
17:11roughly equivalent
17:11to 10 sugar cubes.
17:13While waiting for the result,
17:15Matthias checks his sensor.
17:16A tiny needle
17:18continuously measures
17:19glucose levels
17:20in the tissue
17:20beneath his skin.
17:22After about 20 minutes,
17:23he has the result.
17:25I didn't expect the curve
17:26to be quite this steep.
17:28That's really fascinating.
17:31What do these dramatic
17:32blood sugar spikes
17:33actually mean for our health?
17:35Matthias regularly discusses
17:37the results with his doctor.
17:42One of the biggest problems
17:44is that people usually
17:45don't notice
17:46these blood sugar spikes
17:47themselves,
17:47and the issue
17:48can go on for years.
17:51Repeated spikes
17:52can damage the blood vessels,
17:54which can lead
17:55to the kinds of complications
17:56we see in people
17:57with diabetes.
18:01Matthias plans
18:02to keep wearing the sensor.
18:04His goal
18:04is to gather more data
18:06and better understand
18:07how to keep his blood sugar
18:08under control
18:09over the long term.
18:14People with diabetes
18:15have no choice
18:16but to keep an eye
18:17on their blood sugar levels.
18:19Tracking can also help
18:20healthy people
18:21pay more attention
18:22to their overall diet.
18:24But whether healthy people
18:25actually benefit
18:26from avoiding
18:27blood sugar spikes
18:28remains a matter of debate.
18:30There are trends
18:31with benefits
18:32that are backed
18:33by evidence.
18:35Among them
18:36is training
18:37your mental resilience.
18:41Our world
18:42is under stress.
18:45Crises,
18:46wars,
18:47and disease.
18:49We're bombarded
18:51with bad news
18:51while maybe also
18:53dealing with
18:53personal setbacks.
18:59Psychotherapist
19:00Julia Linker
19:01studies how people
19:02cope with these challenges.
19:03Some are easily
19:04thrown off balance.
19:06Others seem to bounce back
19:07no matter what
19:08life throws at them.
19:09Psychologists
19:10call this resilience.
19:12The term originally
19:13comes from
19:13materials science.
19:17It describes
19:18what happens
19:18when force
19:19is applied
19:20to a material
19:20and despite
19:22that force
19:22the material
19:24returns to
19:24its original state.
19:26That's a concept
19:27we can apply
19:28to mental health
19:28as well.
19:29We've all experienced
19:30adversity
19:31like the pandemic
19:32or economic crises
19:34and wars
19:34and as you can see
19:36the more pressure
19:36I apply
19:37the longer
19:37it takes
19:38to spring back.
19:39That's why
19:39resilience is such
19:40an important topic.
19:43She's seen
19:44a growing number
19:44of patients
19:45with anxiety,
19:46eating disorders
19:47and depression.
19:49Resilience is important
19:51because nobody
19:52gets through life
19:52without facing
19:53stress or adversity.
19:54It's a fundamental
19:56human ability.
19:57But we also
19:58have to recognize
19:59that crises
20:00seem to have become
20:01more frequent
20:02in recent years.
20:03We see that
20:04reflected in the clinic.
20:06More and more people
20:07report mental health problems.
20:09One approaches treatment
20:11of course
20:11but another is
20:12strengthening resilience
20:13and preventing problems
20:15before they occur.
20:17Until the 1970s
20:19psychologists
20:20believed resilience
20:21was a fixed
20:21personality trait
20:22that couldn't be changed.
20:24Modern neuroscience
20:25has since shown
20:26that the brain
20:26is far more adaptable
20:27than previously thought.
20:29Researchers are now
20:30investigating
20:30exactly how
20:31resilience works.
20:34We've developed
20:35a new measure
20:36that we call
20:36neural efficiency.
20:40It describes
20:41how different
20:41a person's brain
20:42activity looks
20:43when they feel safe
20:46compared with
20:46when they're under stress.
20:51What we've found
20:52is that the more
20:53similar those patterns are
20:54meaning the less energy
20:56someone needs
20:57to move from a stressed
20:58state back to feeling safe
21:00the more resilient
21:01that person tends to be.
21:07Research like this
21:08suggests that
21:08resilience can be trained.
21:11scientists have identified
21:13a number of
21:14resilience factors
21:15that can be
21:15strengthened over time.
21:18One of those
21:19is optimism.
21:21A useful strategy
21:22is to imagine
21:23the best possible
21:24outcome in a situation.
21:27Some people write it down
21:29while others
21:30visualize it
21:31in their minds.
21:34Relaxation techniques
21:35can help people
21:36respond more effectively
21:37to difficult situations.
21:40Creative hobbies
21:41and trying new experiences
21:42can also help
21:43especially when
21:44shared with others.
21:46Anything that brings joy
21:47can strengthen resilience.
21:50Stress and setbacks
21:51are part of life
21:52but we're better equipped
21:54to regain our balance
21:56when we're prepared
21:57and when we trust
21:58that even after
21:59the toughest crisis
22:00a sense of calm
22:02will eventually return.
22:05Self-optimization
22:07can be stressful
22:08when it turns into
22:09compulsive self-monitoring.
22:10Instead of enjoying life
22:12people become anxious
22:13and restless.
22:14The remedy?
22:15The small joys
22:17of everyday life.
22:18Taking time for yourself.
22:21Starting the day
22:22feeling calm and relaxed.
22:24Becoming one with nature.
22:26Self-care
22:26for all the senses.
22:31Hang on a second
22:32that doesn't sound
22:33like self-care
22:34or a mindful
22:35morning routine.
22:40Definitely no time
22:41for that.
22:43Inkan Bernstein
22:44has already looked
22:45after two toddlers
22:46and a baby this morning.
22:47It's been non-stop
22:49from changing diapers
22:50to dealing with tantrums.
22:51Self-care?
22:52She could definitely
22:53use some right now.
22:55The 34-year-old's
22:56wellness routine
22:57currently looks
22:58something like this.
22:59Two uninterrupted minutes
23:01of brushing her teeth.
23:03Becoming one
23:04with the elements.
23:06A moment
23:07for self-reflection.
23:13And then finally
23:14a nice hot cup of coffee.
23:18Not fresh.
23:19It's been sitting there
23:20since 5am.
23:23Everywhere she looks
23:24there's talk of self-care
23:25and self-improvement.
23:28Be more attractive.
23:30Be more organized.
23:32But also creative.
23:37Be healthier, fitter, better.
23:42But when?
23:43Inkan gets up at 5am
23:45and her days are packed
23:46from start to finish.
23:47Now she's supposed
23:48to add self-optimization
23:50to her to-do list?
23:53It creates more pressure.
23:55The idea that you should
23:56use any me-time
23:57to improve yourself.
23:59Discover the world.
24:00Maintain friendships
24:01and social contacts.
24:02Do this, do that.
24:04It just feels like
24:05one more source of pressure.
24:07When self-improvement
24:09goes too far
24:10or self-care becomes
24:11something you do
24:12purely out of obligation,
24:13something that's meant
24:14to help you
24:15can end up having
24:16the opposite effect.
24:17Psychologists refer to this
24:19as self-care burnout.
24:23I used to follow
24:24these people online
24:25who just seemed to lead
24:26these effortlessly
24:27perfect lives.
24:28They'd go for a run
24:29first thing,
24:30then sit down
24:31to a beautiful,
24:32healthy bowl of food.
24:34and it stressed me out
24:35because I thought
24:36I need to do that too.
24:40Inken is an influencer
24:41herself with around
24:42100,000 followers
24:44on Instagram.
24:45She tries to portray
24:46motherhood as it really is.
24:50Before I became a mother,
24:52I thought the kids
24:52would have their own
24:53playroom to play in
24:54and I was convinced
24:55the living room
24:56would stay a living room.
24:58A stand against perfectionism,
25:01in favor of chaos
25:01and being completely ordinary.
25:05It's okay to have
25:06a normal job,
25:07a normal apartment
25:07and to have to watch
25:08your budget.
25:09You don't need
25:10constant self-optimization,
25:11better, faster,
25:12you're okay just as you are.
25:15Self-care, yes,
25:17but not as a way
25:18to function better
25:18for other people,
25:20as a way to feel
25:20better yourself.
25:24That's something
25:25I want to pass on
25:25to my children.
25:27Take care of yourself.
25:28If you need a break,
25:30take one.
25:31Some people recharge
25:32by cycling 30 kilometers
25:34through the forest.
25:35I recharge
25:36by spending time
25:37completely alone,
25:38as far away
25:38from other people
25:39as possible.
25:40Everyone needs
25:41something different.
25:44Inken has found
25:45what works for her
25:45and these days
25:46she's much harder
25:47to knock off balance.
25:52And on that note,
25:53it's time for us
25:54to recharge
25:55before the next show.
25:56We'll be back very soon
25:57with more In Good Shape.
25:59Until then,
26:00take care
26:00and bye for now.
26:02I'll see you next time.
26:03Bye-bye.
26:07Bye-bye.
26:08Bye-bye.
26:08Bye-bye.
26:08Bye-bye.
26:08Bye-bye.
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