Guten Tag, Dr. Lutz, could you share a bit about your background?

Thank you for inviting me, Dr. Yildiz. To begin, I hold a Doctorate in Public Health Sciences, alongside a Master's in Exercise and Nutrition. I made this career transition at 40, becoming dedicated to health science.

Prior to this, I had a successful international career in business management, initially with a major German corporation and later as an independent consultant.

My shift to science stemmed from a personal desire to reconcile my less-than-ideal health habits with my aspiration for a healthy aging process, free from chronic diseases and dependency while enjoying life’s pleasures.

I questioned the credibility of popular health influencers who often contradicted themselves—remember when eggs were deemed unhealthy, only to be praised years later? I realized I needed to find the truth myself.

At the time, my only healthy habit was regular exercise. After being naturally slim throughout childhood, I developed a passion for strength training at 30—not the steroid-driven bodybuilding type, but rather a focus on natural fitness.

As someone who struggles to gain muscle despite my efforts, exercise made me feel better overall.

Thus, I pursued a trainer certification from the American College of Sports Medicine (ACSM), which had a branch in Singapore where I resided.

Completing my certification confirmed two things for me: exercise is essential for health, and individual responses to interventions can vary greatly.

This led me to understand that not everyone needs to follow the same health advice. Instead, it’s about finding the best match for one’s genetic makeup, which motivated me to pursue further academic qualifications, ultimately earning my doctorate.

Can you elaborate on your scientific background?

In three words: lifestyle medicine, biological aging, and single-case experimental designs. Let me clarify how these areas interconnect.

My primary focus is on preventing cardiometabolic diseases through lifestyle changes. In simple terms, I aim to help individuals avoid heart attacks, strokes, dementia, diabetes, and frailty through personalized lifestyle medicine.

The key is translating clinical research from group studies to individual applications. For instance, the American Heart Association has identified "Life’s Essential Eight," which includes behaviors and biomarkers closely linked to longevity. These behaviors encompass not smoking, maintaining a healthy diet, avoiding obesity, and ensuring adequate exercise and sleep, while biomarkers include blood pressure, cholesterol, and glucose levels.

Research shows individuals adhering to all these guidelines typically remain disease-free into their 90s, which isn’t surprising.

However, deeper analysis reveals that fewer than 3% of the population can consistently maintain these optimal health behaviors. Moreover, what health organizations often overlook is that those meeting only half of the Essential Eight still have a good chance of living without serious illnesses.

This illustrates two points: first, if only 3% of people can achieve these health behaviors after 50 years of advocacy, a strategic shift is overdue. Second, not everyone needs to adhere to all health recommendations to thrive. The challenge lies in determining which combinations are effective for each individual.

My goal is to operationalize the single-case experimental method, or N-of-1 method, making it accessible for anyone to conduct personal trials of lifestyle advice.

Think of it as a fitting-room approach to health behaviors. Biological (vascular) age serves as the benchmark since it predicts future health more accurately than standard risk factors. Additionally, biological age is relatable and motivating.

This approach empowers everyone to discover their ideal combination of health behaviors without rigidly conforming to Life's Essential Eight.

What is your typical scientific work approach, including examples like lab work, literature reviews, and research?

Initially, my work was heavily focused on basic science. I explored methods for extracting physical parameters of vascular function from high-definition recordings of non-invasive pulse pressure waves. This research contributed to the development of a related medical device.

Next, I conducted clinical trials to validate these new parameters. I was fortunate to collaborate with PD Dr. Med. Pascal Bauer, a clinician dedicated to disease prevention with expertise in angiology, sports cardiology, and preventive medicine.

Together, we undertook clinical trials and published several studies. We continue to collaborate closely, with Pascal focusing on clinical applications while I translate findings into practical interventions.

What scientific topics excite you most and why?

The topics I’ve mentioned previously.

At 67, I’m intrigued by maintaining my health without the need for medication, as well as avoiding diseases and functional decline (except for my decreased tolerance for beer).

My wife, who is two years my senior, has a biological age below 40 and appears youthful as well.

Thus, the science surrounding healthy longevity truly captivates me.

How do you balance work and life, and what principles do you follow to stay healthy?

On a scale of 1–10, my work-life balance is a solid 12. I found the term "work-life balance" perplexing; is work truly the opposite of life?

Perhaps my perspective stems from the fact that I consider my work as an integral part of my life. The only moments I’m not thinking or discussing my work are when I’m riding.

In hindsight, this might explain why my wife enjoys our motorcycle trips so much—they provide a rare opportunity for me to pause my work-related conversations. So, in essence, I don’t maintain a strict work-life balance.

What advice would you give to aspiring scientists?

Stay curious. Maintain a critical mindset, especially regarding your work. Instead of seeking to confirm your hypotheses, aim to challenge them. Ultimately, your results will feel much more rewarding.

What are your hobbies?

Initially, I would say “exercise,” but it has transformed into a daily routine akin to brushing my teeth or shaving—activities that aren’t hobbies in the traditional sense.

My true hobby is riding my Harley.

Fortunately, my wife shares this passion, and we often plan our vacations around our riding adventures.

We’ve undertaken thrilling journeys, such as traveling from Singapore through Malaysia to Thailand’s Golden Triangle for a biker gathering, or riding across Europe from Germany to southern Spain.

Reading is another one of my hobbies.

What are the top three books that have influenced your life?

That’s a challenging question. The answer can vary significantly based on one’s life stage.

As a child, adventure novels featuring role-model characters resonated with me, reflecting the archetype of the Explorer.

During my younger and middle-aged years, business books were my go-to, though one that stands out is Kim and Mauborgne’s Blue Ocean Strategy.

From my current perspective, I’d highlight:

> Number one is Thomas Cleary’s “Instant Zen — Waking Up In the Present.”

This collection of Zen Koans guides me along my path toward enlightenment (which I may never fully attain, but as they say, the journey is the destination).

> Number two are the writings of Epictetus and Marcus Aurelius.

Number three, thanks to the high writing standards on Medium, is:

> Blake and Bly’s “The Elements of Copywriting.”

How do you connect with your readers?

I engage with my audience by encouraging comments and questions, and I make an effort to respond to them. While I aim to answer all inquiries, there may be a delay of a couple of days.

Why do you choose to write on Medium?

I mentioned earlier my personal motivations for venturing into science. I quickly recognized that many people desire to understand their “minimum viable health habits” (MVHH).

I liken MVHH to the business concept of a minimum viable product (MVP)—the essential health behaviors needed to lead a fulfilling life, rather than one spent in a wheelchair.

Many seek to discover their MVHH, and I believe this knowledge is fundamental to health literacy. I write to assist individuals in identifying their MVHH. Moreover, I favor Medium as it offers a platform for lesser-known voices to reach engaged readers.

I’ve also explored Quora for answering questions, but I’ve found Medium's audience to be more educated and the interactions more respectful than on other platforms.

What principles guide you as a writer?

My values are straightforward: to be honest, factually accurate, and easily understandable for general readers. I provide citations for my claims just as I would in academic publications.

What motivated you to join ILLUMINATION, and what has your experience been like?

Selfishly speaking (as I’ve noted before), I wanted to align with a publication that embodies quality, professionalism, and civility, mirroring my own values. ILLUMINATION also allows me to reach a wider audience who may appreciate my practical health insights.

Which writers do you follow on ILLUMINATION?

Aside from yourself, I enjoy reading works by Mike Broadly, DHSc, Deni Sahaya, Brandt Amelia, Dr. Emmanuel Ogamdi, Professor António Francisco, Dr. John Frederick Rose, Dr. Julian Barkan, David Mokotoff, MD, Antonio Segovia, MD, and Aiden (Illumination Gaming). There are many others, but I won’t list them all here.

What are five key stories you wish to share with your audience and why?

> Embrace your BioAge, Abandon Your Calendar Age This article discusses the significance of biological age in relation to health and longevity, emphasizing that chronological age is merely a number.

> How Do You Safely Transform Dietary Protein into Healthy Longevity? This piece encourages readers to consider protein's health benefits without the ethical concerns often associated with it.

> How To Stay Biologically Young: Three Provocative Findings On How To Exploit Exercise The first in a three-part series detailing how exercise can mitigate dietary indiscretions and promote biological youthfulness.

> Superfoods And BioAge Clocks: Can You Use Them To Beat Aging And Disease? In this article, I analyze how media reports on recent studies often misinterpret the findings.

> The Science-Backed Breakfast Hack To Defy Aging And Disease This post shares my personal recipe for an “anchor meal” breakfast that fosters vascular rejuvenation.

What success factors contribute to your effectiveness as a writer on Medium?

To engage readers, gain insights into their health-related concerns, and foster personal connections through meaningful conversations.

What advice do you have for new writers on ILLUMINATION?

Most importantly, avoid focusing on writers who boast about their earnings. If financial gain is your primary motive for writing on Medium, you may be on the wrong platform.

Consider that publicity on Medium, like elsewhere on the internet, follows a power law distribution—only a small percentage of writers earn significant income, with over 90% unable to cover rent through their Medium earnings.

My additional recommendations are:

> Continuously refine your writing style. > Be mindful of the above-average educational background of ILLUMINATION’s readers and tailor your content accordingly. > Be responsive to your audience.

What are your future aspirations as a writer?

My goal is simple: to improve.

Additionally, I aim to serve as a role model for healthy aging—not one who strictly adheres to every health guideline but one who ages gracefully without undue self-discipline.

I invite readers to visit the “About Us” section on my adiphea website (adiphea stands for alliance for disease prevention and healthy aging).

Focus less on my photographs and more on my wife’s—she is truly a role model at age 68.

Thank you for sharing your insights, Dr. Kraushaar.

Thank you for reading this interview. I encourage you to explore Dr. Lutz Kraushaar's profile and engage with his work. He is available for collaboration on ILLUMINATION’s Slack workspace.

I have also featured several other influential writers. Here are a few recent samples to explore: