Stay Young – Inside and Out

By: John de Vilder

Okay, it’s just a number… but honestly? I don’t like it. 60-plus. I don’t feel that way at all. And yet: it is what it is, and the calendar confirms it — but my energy, drive, and zest for life tell a different story.

People often ask me, “John, how do you stay so fit and sharp?”
The answer is actually very simple: I live consciously. I choose what my body and mind need in order to stay young — above all.

In this blog, I’ll share my personal approach, based on years of experience and a deep interest in sports, a background in (orthomolecular) nutrition, low-carb eating, recharging in nature, and smart daily movement. No vague nonsense or extreme workouts — just doing what works and what your body truly needs.

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Healthy Nutrition, Real Food: Give Your Cells What They Truly Need

Healthy eating isn’t a trend for me — it’s a lifestyle. It means providing your body with optimal amounts of vitamins, minerals, and other nutrients — exactly what every cell in every organ needs: to detox effectively, to produce energy from food (via the mitochondria), and to stay free from inflammation and damage.

I’ve found that when I limit myself to a maximum of three eating moments a day, and keep it pure — with lots of vegetables, healthy fats, enough protein, and as few processed products as possible — my energy skyrockets. And not unimportant: my body stays strong and my mind stays sharp.

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Low-Carb Eating: Clear Mind, Stable Energy

Another key point: I consciously eat low-carb. That doesn’t mean I never touch bread or pasta again, but I do pay close attention to the amount and quality of carbohydrates. By avoiding refined sugars, I prevent spikes and crashes in my blood sugar and insulin levels — and therefore also in my mood and energy.

For me, this isn’t a diet, but simply a way of life that keeps me feeling energetic, sharp, and young.

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Recharging in Nature: The Power of Calm and Oxygen

Perhaps the most underrated “medicine” there is: nature. I make sure I go outside every day — even if just for a short workout. I’m fortunate to spend a lot of time in the mountains near my guesthouse in Austria. The combination of fresh air, movement, and the power of nature helps me recharge mentally. Nature acts like a reset button: it gets me out of my head and brings me back to what really matters.

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Smart Daily Movement

I don’t need to spend hours in the gym (and trust me, I don’t anymore). What I do is move smartly every day. Often a short HIIT workout combined with exercises to keep me flexible — preferably outdoors, in nature. And I always do this in the morning, on an empty stomach, because “fasted movement” allows each cell in my body to absorb fuel without insulin.

The key is to keep moving — in the right way, ideally every morning — in a way that fits your level and lifestyle. Movement keeps not only your body young but also your mind.

And in the evening? Better not to exercise. That’s when you wind down your activity and stimulation so your body can shift into rest mode. This greatly benefits your sleep. A well-nourished and rested body prepares for recovery. During sleep, your tissues are repaired, and waste products in your brain are cleared out. Did you know your brain — along with your immune system — is one of the biggest energy users in your body? That’s why good sleep is so important.

I call this the systemic functioning of your body: the natural interplay of processes built into every human being. No rocket science — just human physiology.

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Finally: Stay in Touch With Yourself

We often look outside ourselves for solutions to fatigue, stress, or aging — but it all starts from within. By eating well, staying active, and spending time in nature, you stay in balance.

And to me, that’s the secret to staying young.

Respect your own physiology.
Keep moving.
Stay close to nature.