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5 Simple Routines You Should Do Every Day,
to extend your life expectancy

Is it just us, or can “wellness” feel exhausting at times? We love to treat ourselves, but sometimes it can just be too much. Especially when we try to accommodate several different things in one day. Then Self Care can also become a stress. To avoid that, we’d like to share with you the 5 simple routines you should do every day that are easy to incorporate without spending much time.

Thus, you have a base that makes you feel good about yourself every day without being overwhelmed by the overabundance of information.

Each of these routines will help you feel good and energized throughout the day for years to come.

The great thing about these 5 simple routines is that they are all so straightforward to implement. And the research behind these routines shows the particular benefits that can be derived from simple lifestyle changes. In the end, living a longer and healthier life is neither complicated nor time-consuming.

So here are our 5 simple routines
for a longer life

1. cold showers

Freezing is something we very much like to avoid. We like to snuggle up, turn up the heat, put on one more sweater. However, permanent heat is not so good for our body. On the contrary, it makes us vulnerable. But don’t worry, I don’t want you to be permanently cold right now. That’s more likely to cause you to catch a cold. What does make sense, however, are targeted cold shocks, because they trigger processes that help us live longer. Among other things, it activates our mitochondria.

They are important in keeping zombie cells (read more here) under control and thus preventing cell damage. But not only that, they also help if you want to lose a kilo or two. Cold shocks activate the so-called “brown fat cells”. Mitochondria are found in high numbers in these. Mitochondria are responsible for the conversion of energy into heat and also burn so, the white fat, what we would like to get rid of.

Taking an ice-cold shower in the morning or evening is a good start. The trend, however, is toward Cryotherapy where cold is used as a therapeutic agent. For more Longevity Trends, check out LONGEVITY & WELLNESS TRENDS 2023.

2. pomegranate juice drinking

Unlike cold shocks, this certainly sounds like something you’d like to incorporate into your day anyway. Pomegranate is an absolute elixir of youth and has very special properties that also have to do with our mitochondria and are an important key when it comes to living a longer and healthier life. Pomegranates contain ellagitannins. They belong to the group of polyphenols. Ellagitannins have the wonderful property certain bacteria to convert intestine into urolithin A. In turn, urolithin A is the only molecule that can specifically increase mitophargy. 300ml per day is enough to provide your body with this wonderful substance. In addition, you can also use the seeds. A great recipe for a Pomegranate salad you can find here.

3. intermittent fasting

Fasting is currently popular with many, as it promises quick results in losing weight. Intermittent fasting means not eating for a certain period of time during the day of about 16 hours. The easiest way to do this is to not eat anything after 8:00 pm and start again at noon the next day at the earliest. Even if for many the benefit of losing kilos is in the foreground, the aspect that it also prolongs our life and our health is even more important. Fasting activates autophagy. Autophagy is the term used to describe the waste disposal or recycling system of our cells. They ensure that dead elements are absorbed and utilized. This is how our body gets rid of old cells and restores new ones. As we get older, this process slows down, which is one of the reasons why we have more zombie cells in our bodies, which make us age faster. If fasting is hard for you at first, you can start with a juice. My Top 3 Slow Aging Cold Pressed Juices Recipes.

4. quick cardio - HIIT

There are two types of exercise that really have input on our bodies producing substances that keep them young and healthy longer. Once it’s strength training – you can find more about that here and it’s cardio training. So, if you thought you had to go running for hours before, now you can save time and focus on these two things. Sport triggers stress in our body in a positive way, but in order to do so, it must also push us to our “limit” or at least give us the feeling that it is now challenged and must mobilize all capacities to keep us alive.

Sprint = Escape

Muscle training = fight

Again, one of the things we end up with is our mitochondria, which are spurred on by more intense exercise, as the production of free radicals in the mitochondria increases.

5. sleep enough

Melatonin is more than just a sleep hormone. We all know how important sleep is and how bad-tempered we can be if we don’t get enough of it. During sleep our brain processes the experienced day, our body regenerates and detoxifies. Healthy sleep also plays an important role in how quickly we age. As already known, the sleep hormone melatonin is released during sleep. It ensures that we sleep deeply and sufficiently. But it can do much more. Melatonin has the wonderful property of turning zombie cells back into healthy cells. Therefore, it is important not only to sleep, but also to sleep sufficiently and relaxed. It helps to establish a sleep routine, to stop watching horror movies in the evening and not to eat before going to bed. This allows the body to rest already once, which promotes a more relaxed sleep.


As you can see, these routines are really easy to incorporate into your daily routine without overwhelming you. After a while you will notice that you don’t really notice them anymore, because they have already become so routine

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