Redefining what it means to live longer with purpose | Shark Tank investor and Entrepreneur | TEDx speaker

What’s the Point of a Long Life If It’s Not a Fulfilling One?

Most people chase longevity like it’s the ultimate goal. Longer life, better health, more years on the clock.

But what if living longer isn’t enough?

I’m Dr. Felix Bertram, a dermatologist turned entrepreneur, and I once discovered that biologically, I was already at retirement age.

That realisation forced me to rethink everything. Longevity isn’t just about adding years. It’s about adding meaning, purpose, and connection.

What I Share
- Growth and Development – How to continuously evolve, no matter your age
- Relationships – The key to a long life isn’t just health, it’s who you share it with
- Longevity with Purpose – Why living longer only matters if it makes life richer

My Journey

🇨🇭Founder of Skinmed
Switzerland’s top dermatology and plastic surgery clinic

🦁 Investor on Lion’s Den Switzerland
Supporting ambitious entrepreneurs with bold ideas

🍽️ Two Michelin Star Restaurant Owner
Because success extends beyond one industry

I believe true longevity isn’t just about extending life. It’s about making every moment count.

If you’re ready to rethink what it means to grow, thrive, and live fully, let’s connect.

This time of year can get overwhelming.

So here’s something I’ve had to remind myself lately:

Rest isn’t a reward. It’s a requirement.

For years, I thought being exhausted just came with the job. Especially around the holidays.

But I’ve learned the hard way that stress doesn’t just disappear. It builds up quietly, then hits all at once.

Sometimes your body makes it clear what it needs:
– A walk with your dog
– A good laugh with a friend
– A few hours where you don’t owe anyone anything

Other times it’s harder to admit.
Like cancelling dinner.
Or skipping a meeting because you need sleep, not more pressure.

If you’re running on empty right now, here’s your reminder:

You don’t need to earn your break.
You just need to take it.

What’s one small thing that helps you reset this time of year?

➕ For more thoughts on connection, health and longevity, follow Felix Bertram.

♻️ Repost to remind someone that kindness still counts.
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Felix Bertram

Als eine der führenden Kliniken für Dermatologie, ästhetische Medizin sowie plastische und ästhetische Chirurgie, Phlebologie, Haartransplantation und Cosmetology in der Schweiz (Aarau, Lenzburg, Olten und Zürich), bietet Skinmed einen ganzheitlichen Service rund um Haut, Hautgesundheit und Ästhetik an. 

Rund 300 Patientinnen und Patienten besuchen uns täglich und jährlich werden rund 6`000 Operationen durchgeführt. Die Klinikgruppe zählt fast 30 Ärztinnen und Ärzte und rund 130 Mitarbeiterinnen und Mitarbeiter aufgeteilt auf die vier Standorte Aarau, Lenzburg, Olten, und Zürich.

Bei uns steht der Mensch im Mittelpunkt – sowohl Patientinnen und Patienten als auch Mitarbeiterinnen und Mitarbeiter. Wir sorgen dafür, dass sie sich in ihrer Haut wohlfühlen. Unser Schönheitsbegriff ist nicht geprägt von einem einheitlich und vermeintlich perfekten Schönheitsideal, sondern von Individualität und Natürlichkeit. 

Wir sind Visionäre und gehen neue Pfade – wenn auch du innovativ denken und arbeiten möchtest, mach den nächsten Schritt und werde Teil des Teams. 

Company Owner

Training Academy for highly professional doctors, nurses & dentists in the aesthetic field

Redefining what it means to live longer with purpose | Shark Tank investor and Entrepreneur | TEDx speaker | Author

Olga Ungureanu

Stop trying to rush through life.

Success doesn't have a deadline.

Life doesn't peak at a single moment.
Each decade gives you something different to build, protect, or let go of.

If you try to rush through each stage, you'll miss the benefits they bring.

Here's a simple way to think about life:

Your 20s: Explore and Learn
↳ Do things that feel uncomfortable but help you grow.
↳ Choose work that teaches useful skills.
↳ Keep spending low so you can change direction without panic.

Your 30s: Focus and Build
↳ Put real effort into one or two goals that matter to you.
↳ Save and invest consistently so time works in your favour.
↳ Protect time for your health, family and close friends.

Your 40s: Refine and Decide
↳ Take bigger chances on the things you truly believe in.
↳ Let go of work and habits that drain you.
↳ Look after your body and mind so success is sustainable.

Your 50s: Prepare and Share
↳ Start shaping what the next chapter could look like.
↳ Use your experience to lead, teach or guide others.
↳ Make health a priority so you stay active and independent.

Your 60s: Simplify and Enjoy
↳ Hold on to what brings joy and meaning. Let go of the rest.
↳ Stay strong through regular movement.
↳ Spend more money on experiences with people than on material goods.

Your 70s: Protect and Connect
↳ Focus on mobility and balance to stay confident in daily life.
↳ Keep a simple, regular social rhythm.
↳ Make time for hobbies and projects that give your days meaning.

Your 80s and beyond: Stay Present
↳ Choose calm routines that support independence.
↳ Keep your mind active through conversation, reading and learning.
↳ Accept help when needed and prioritise connection and joy.

No matter what stage you're in, you're not behind.

Every decade has its own purpose. 
None of them are wasted when you use them well. 

What's one thing you want to focus on at your stage in life?

➕ Follow Felix Bertram for more thoughts on longevity, health, and living well.

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Waiting for happiness is the fastest way to lose it.

You have control over your joy every day.

Sometimes, we can start believing that happiness is always just slightly ahead of us.

It's easy to think, "I'll be happy after..."

→ Gaining a big promotion.
→ Reaching a goal you set.
→ Becoming a "better" version of yourself.

But that limits your happiness.

If joy is always tied to an external factor, it will never truly feel fulfilling.

There's a name for this: the Hedonic Treadmill.

Whenever we reach a certain goal or achievement, 
it doesn't take long for us to start looking for the next one.

That damages our ability to feel joy more than we realise.

If we're constantly striving for the next goal, we never truly appreciate what we've done.

And if we don't reach it in the first place, we sink deeper into sadness.

I've been the same way before. 

I've pinned happiness on certain dreams and didn't feel as good as I hoped afterwards.

Over the years, I learned that happiness doesn't have a timeline.
It can be felt every single day if we choose to see it.

Because happiness is in the tiny moments we have every day.

→ Feeling the sun on your face.
→ Calling an old friend to catch up.
→ Enjoying coffee in your favourite mug.
→ Your dog running to greet you in the mornings.

If you can't see happiness in the small things,
you won't recognise it during the big moments either.

So if you've achieved something this year, let yourself enjoy it.
If you've made progress somewhere, be proud of it.
And if you're not where you hoped to be, don't punish yourself for it.

What was one moment today that made you smile?

➕ Follow me Felix Bertram for more truths about joy and longevity.

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What you have today was once the goal.

Stop rushing past your own progress.

Many people are working towards their dream lives:

A different job.
A different city.
A different version of themselves.

It's important to look towards the future,
but you also need to appreciate what you have today.

If you endlessly chase one goal after another, you'll never feel satisfied.

Similarly, if you only look at the negatives of the present day, you'll be miserable.

The key to appreciating what you have is slowing down.

When you slow down, you start to notice the small, good things:
A calm morning, time with people you love, enjoying your favourite meal, or a small win at work.

Moments like these remind you that life is rich even as you work towards the next milestone.

And they remind you that any challenges you're facing can be good for you.

→ Working on a difficult project teaches patience.
→ Trying again after a setback builds resilience.
→ Doing the work on a rough day creates discipline.

It's not enjoyable in the moment,
but each challenge now makes future success more fulfilling.

If you appreciate the simple things today,
and work towards a better future tomorrow,
you'll be building yourself a longer, happier life.

What's one small thing you appreciate today?

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Most people don't fail because they don't know enough.

They fail because they wait too long to start.

I see this pattern with all kinds of people trying to achieve their dreams.

They'll research, prepare and learn constantly,
convincing themselves that one more book or course will make them ready.

But learning without action only creates the illusion of progress.

Theory is important.
So is practice.

But the most learning comes from doing.

(And you'll learn even more from getting things wrong).

When I was building Skinmed, 
there were many times when I didn't know what the next step looked like.

But I learned, tried new things, and kept going anyway.

Because that was the only way I could make any progress.

Some of the most important lessons didn't come from studying.
They came from my mistakes.

And most of the time, what feels like a "failure" isn't as big as you might think.

Each mistake allows you to ask deeper questions:

→ What assumption did I get wrong?
→ What worked, even if it was a little bit?
→ What do I need to try differently next time?

When you take time to learn from your mistakes,
you grow far beyond what you could have imagined.

What's one thing you've been preparing for that you could start today?

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Not all dopamine is good for you.

You have to get it from the right places.

Most people spend their days chasing the wrong type of dopamine.
It's the short rush of joy we get when we scroll or have a quick snack.

And yes, it feels good in the moment.

But once it fades, you're either looking for the next quick boost,
or you're lethargic for the rest of the day.

The dopamine that actually supports your energy works differently.

It builds up slowly, lasts longer,
and is tied to very simple actions:

✅ Get natural sunlight in the morning.
✅ Take a 30-minute walk.
✅ Finish your shower with cold water.
✅ Listen to music.
✅ Finish a difficult task.
✅ Write down your goals to stay accountable.
✅ Spend some time in nature.
✅ Help someone without asking for anything in return.
✅ Finish a workout.

These habits don't overwhelm your brain.
They steady it.

Over time, you learn to associate motivation with activities that support good dopamine.
And that helps boost your health, work and life.

You don't need extremes or detoxes.
You just need small choices that feel good now, and still feel good later.

If you want more energy in your day, start there.

What's one good habit that you stick to daily?

➕ Follow Felix Bertram for more thoughts on sustainable habits.
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The rules of success have changed.

But most people still haven't caught up.

Many people still follow career rules that made sense 20 or 30 years ago.

But the world of work looks very different now.

As it's changed, so have our ideas of what makes a happy, meaningful life.

As work makes up such a big part of our lives, 
how we think about our careers can help or harm us long-term.

These are the old mindsets that shaped careers:
(And what's changed as we go into 2026)

❌ A degree is essential for a good job.
✅ Employers focus more on your skills, portfolio, and results.

❌ Staying with one company is the safest way to progress.
✅ Moving between companies or roles can accelerate your learning and growth.

❌ You should pick one career path and stick to it.
✅ Changing direction as you discover new strengths and interests is smart.

❌ Work hard now so you can enjoy life in retirement.
✅ Aim for a life where work, health and relationships matter all the time.

❌ You must be in the office to be productive and connected.
✅ Remote and hybrid work can support deep focus and strong collaboration.

❌ Any gap on your CV looks bad.
✅ Breaks for travel, caregiving, or personal projects are positive when explained clearly.

❌ The longer you work, the more committed you are.
✅ What matters most is the impact of your work, not the number of hours.

❌ Networking is about making small talk.
✅ Real networking is building genuine relationships and staying in touch over time.

Embracing the new ways of thinking gives you more room to grow, both professionally and personally.

When you view your career in a new light, you can take opportunities you might have ignored,
and be braver about following your ambitions.

Which old career belief are you ready to leave behind?

➕ Follow me Felix Bertram for more posts on personal development.

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 8 Career Beliefs To Outgrow

If you truly want to achieve your New Year's Resolutions...

Build the habits to support them first.

Thank you Ben Sands for this summary!

I see this happen all the time.

People set ambitious goals but never have the habits to support them. 

They want better health but skip the daily movement.
They want more energy but sacrifice sleep.
They want to grow but don't protect their time.

You can't achieve your goals based on willpower alone.
You have to build systems that make the right choices easier.

Atomic Habits is the perfect blueprint to get started.

Here are the key things you should know:

The 4 Laws of Behaviour Change:

Make it obvious:
↳ Use clear triggers and cues in your environment.

Make it attractive:
↳ Pair habits with things you enjoy.

Make it easy:
↳ Reduce friction. Try doing the habit for 2 minutes first.

Make it satisfying:
↳ Celebrate progress and track your wins.

Once you've mastered how to make habits,
you need to know how to make them last:

7 Mindset Shifts to Make

1. Small improvements add up over time.
2. Design your surroundings so good habits are easy.
3. Never miss two days in a row.
4. Focus on the system, not the goal.
5. Make time by habit stacking.
6. Consistency matters more than intensity.
7. Every action is a vote for the person I want to become.

But for a strong habit to last, 
you need to let go of some limiting beliefs.

5 Habit Myths to Unlearn

1 - "Motivation is the key to success."
2 - "Big change needs big actions." 
3 - "Good habits take massive willpower."
4 - "You must see quick results."
5 - "Identity doesn't matter."

If you want to reach your goals in 2026, focus less on the outcome.

Instead, focus on the small habits that will get you there.

Define the habit you want to create.
Build a system to make it easy.
Commit to it for one month.

What habits are you building this year?

➕ Follow me Felix Bertram for more truths about personal development.

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People leave long before they resign.

Most leaders only realise when it’s already messy.

Credit to Ben Sands for this visual!

When people stop feeling properly looked after, they rarely say it out loud.

They withdraw quietly.
And if you’re not paying attention, you miss it.

That’s why leadership is about noticing early signals, not reacting once damage is done.

Here are 9 early indicators your culture is drifting:

1️⃣ People stop raising problems
↳ Silence isn’t agreement. It usually means people don’t feel heard anymore.

2️⃣ Pushback disappears
↳ When no one challenges decisions, it’s often because they’ve stopped believing it will matter.

3️⃣ Curiosity fades
↳ Questions disappear when people no longer feel safe being open.

4️⃣ Teams default to safety
↳ People stop taking initiative and focus on protecting themselves.

5️⃣ Standards decline
↳ “That’ll do” slowly replaces pride in the work.

6️⃣ Wins stop being shared
↳ Progress happens, but it no longer feels worth celebrating.

7️⃣ Energy flatlines
↳ Engagement drops as people quietly disconnect.

8️⃣ People talk in past tense
↳ Conversations focus on what used to be, not what’s next.

9️⃣ Presence feels optional
↳ People show up, but their attention is elsewhere.

Looking after your people isn’t a nice-to-have.
It’s how trust, energy, and performance hold up over time.

If you notice these signs early, you can still change the direction.

Which of these do you see missed most often?

➕ Follow Felix Bertram for more posts about longevity and personal growth.

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Real leaders don't prove they're the best.

They help their team grow.

Image credits to Sir Richard Harpin.

From the very beginning at Skinmed, I made a firm decision.

I wanted to invest in the team that would be working with me.

This meant setting strong targets and systems, 
but also investing in their development and confidence.

I've seen firsthand how powerful servant leadership is for any founder.

Traditional leaders:

→ Talk more than they listen.
→ Keep info from their team.
→ See leadership as power.
→ Focus on control.
→ Measure success by their own results.

Servant leaders do the opposite. They:

→ Listen first and speak last.
→ Share information freely.
→ View leadership as a responsibility.
→ Focus on support and development.
→ Measure success by team growth.

This matters when you're trying to build something that lasts.

There are three traits that define a servant leader:

Empathy:
↳ Reward effort as much as success, and guide your team to become better.

Humility:
↳ Share praise, own up to mistakes, and move forward quickly.

Collaboration:
↳ Focus on mentoring and extra training to further develop your team.

If you want to improve your leadership, here's where to start:

1. Work with your team one day a month to see what's slowing people down.
2. Start every one-to-one with what's on the other person's mind.
3. Explain the "why" behind key decisions so your team knows the bigger goal.
4. Give praise publicly, and feedback privately.
5. Let others make decisions and trust their judgement.
6. End every meeting thinking about who to help next and act on it.

Your personal achievements are only one part of being a great leader.

Real success is how much your team develops because of you.

When you focus on helping people become the best versions of themselves,
they'll stay and help grow your business more than you could imagine.

What's one way you look after your team?

➕ Follow Felix Bertram for more truths about leadership.

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You don't need a "new you."

You just need to remember what matters.

As the year ends, it's worth remembering that progress rarely comes from big promises made on one night.

Achieving your goals is the result of the repeated actions you make every day.

Whatever your dreams are for 2026, don't forget the things that matter most:

Look after your health, even when life gets busy.
Stay close to people who support and ground you.
Follow your curiosity and see where your learning takes you.

You don't need to change everything next year.
Sometimes it's enough to keep doing the right things more frequently.

I'll be celebrating the new year with my loved ones (yes, that includes the dogs!).

Wherever you are, I hope that your celebrations are filled with fun and good company.

Take care everyone, and happy new year!

➕ Follow Felix Bertram for more thoughts on health, connection, and personal growth.

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People are already giving up on their New Year's goals.

Are you going to be one of them?

This is the point where most people stop.

→ The excitement of a new goal has disappeared.
→ Progress feels slower than you expected.
→ Old habits start to look appealing again.

Every successful person goes through this phase.

What sets them apart from everyone else is that they don't give up.

Growth rarely jumps straight from comfort to confidence.

You have to go through all the stages:

Comfort Zone:
↳ This is familiar, predictable, and safe. 
↳ Nothing changes here.

Fear Zone:
↳ Self-doubt is loudest here. It feels easier to give up.
↳ This is when many people go back to the comfort zone.

Learning Zone:
↳ This is where you start building up more confidence. 
↳ Mistakes don't sting as much, and you start to develop.

Growth Zone:
↳ Everything feels easier because you've put in the work.
↳ Your goals become more ambitious, and you know you can achieve them.

If you feel uncomfortable now, it doesn't mean you're failing.
It means you're exactly where you're meant to be.

A few simple things can move you through the fear zone:

→ Keep your goals somewhere you can see every day.
→ Never miss two days in a row, even if the effort is small.
→ Focus on progress, not perfection.

You can make a lot of progress by staying consistent.

Wherever you are in the growth process, keep going.

➕ Follow Felix Bertram for more thoughts on growth, health, and personal development.
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Your dream isn't waiting for approval.

It's waiting for you to act.

Everyone has a dream. 
It could be to go on a new path or chase a goal that matters to them.

But not everyone has the courage to go after what they want.

Some people fear that when they're starting out, they'll be judged.

If they make a mistake they'll be watched, criticised, or even laughed at.

Sometimes that might happen.
Most of the time, it doesn't. 

Whenever we're uncertain of an outcome, our brains want to protect us.

We imagine the worst-case scenario and plan for how to deal with it.

But sometimes, we risk trapping ourselves in a worst-case scenario that doesn't come true.

Think about going to the gym for the first time.

When you walk in, it feels like all eyes are on you.
But almost everyone is focused on their own workout.

And if you make a mistake, someone is more likely to help you than criticise.

The fear is real.
The judgement usually isn't. 

The same idea applies whenever you try something new.

People are usually too focused on their own work to notice what you're doing.

If you want to build something meaningful,
you can't live your life based on imaginary opinions.

Progress starts when you do what feels right for you.
Confidence comes later.

So don't be afraid to start.

What are you ready to start this year?

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The future doesn't depend on how talented you are.

It rewards people who adapt quickly.

The world of work is changing faster than most people realise.

Tools evolve, expectations shift and roles look different every year.

What will keep you moving forward isn't talent.
You just have to be willing to learn and adapt.

Here are seven skills that are becoming essential if you want to stay in control of your path:

1️⃣ Applied AI Use
→ Know how to use AI tools to help with research, planning and basic analysis.

2️⃣ Systems and Workflow Design
→ Look at how work is done and see what slows things down.

3️⃣ Decision Making with Incomplete Information
→ Compare options, think about risks and decide what's good enough for now.

4️⃣ Data Storytelling
→ Turn numbers and facts into a clear message others can understand quickly.

5️⃣ Focus and Deep Work
→ Protect your attention so you can do hard tasks without constant distraction.

6️⃣ Collaborative Leadership
→ Keep people informed, join up the pieces and turn decisions into actions.

7️⃣ Faster Learning and Adaptation
→ Let go of old habits when they stop working and try learning new skills and tools.

These are practical, learnable skills that are becoming more important every day.

If you try even one, you can take control of your path instead of watching it drift.

Many people convince themselves they're too busy to grow, and then they remain stuck.

Don't wait until you're forced to catch up.
Start now and build the skills that matter.

What skill do you want to get a head start on before 2026?

➕ Follow me Felix Bertram for more truths about personal development.

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 7 Skills To Future Proof Yourself For 2026

Your dream life is created by what you do now.

Here's how to start:

Thank you Andrew Aziz for this wisdom!

Change rarely comes from making one big decision.

It comes from making small choices every day, 
and often when no one is watching.

When I found out my biological age was 25 years older than my real age,
I didn't try to change my health in one month.

I made a promise to make better choices each day.

And slowly, I found that everything improved long-term.

If you're trying to achieve your dream life,
here's a simple framework you can build around:

1. Prioritise your health.
↳ Your energy determines your output.

✅ Exercise daily, even if it's for 5 minutes.
✅ Get morning sunlight.
✅ Sleep eight hours.
✅ Drink water before coffee.
✅ Protect your focus and recovery.

2. Stop waiting. Start doing.
↳ Progress only starts when you take action.

→ Define the smallest possible next step.
→ Start before you feel ready.
→ Don't go after perfection.
→ Use your actions to reveal what to fix next.

3. Design your North Star.
↳ Your goals become achievable when you have a timeline.

Schedule in reflection and define your goals for...

This week
↓
90 days
↓
1 year
↓
3 years
↓
10 years

4. Move fast. Learn faster.
↳ Speed creates learning opportunities.

Use the 70/20/10 rule:

• 70% act quickly using what you know.
• 20% learn and adjust in real time.
• 10% leave room for risk and surprise.

5. Build wealth that lasts.
↳ It's built quietly and consistently.

Follow a simple system:
🪙 Save before you spend.
🪙 Invest for the long term.
🪙 Take small, calculated risks.
🪙 Build up the small, daily wins.
🪙 Use money to increase your freedom.

6. Train your mind like a muscle.
↳ Mental resilience is built through exposure to challenges.

→ Look for lessons in your mistakes.
→ Turn losses into information.
→ Increase your stress tolerance slowly.
→ Avoid comfort as a default response.

7. Master daily discipline.
↳ Consistency matters more than intensity.

✅ Build repeatable routines.
✅ Track progress weekly.
✅ Keep promises to yourself.
✅ Do one hard thing every day.

You don't need to change everything overnight.
Start aligning the days with the life you want to live.

When you take small steps consistently, you'll go further than you could imagine.

Which one of these will you focus on first?
________________

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7 Steps To Build Your Dream Life

Most ‘healthy’ people are just high-functioning exhausted.

They don't see the cost until it's too late.

They hit their goals.
They look after their teams.
They show up on time.

And they’re slowly burning out behind the scenes.

I've seen this before in lots of other founders.
And I've experienced this myself at times. 

When you're used to working at a high standard,
you feel like you should be able to cope with any kind of pressure.

But the more you think that way,
the more you strain your body.

If you've been feeling exhausted lately,
here are the signs that you need to take a rest:

1. You’re always switched on but never really present
→ You show up to everything...
→ but your actions feel like you're on autopilot.  

2. You power through the day but feel nothing when it ends
→ Everything's done...
→ But you never feel like you can celebrate. 

3. You look like you're coping but your body is keeping score
→ On the outside, you appear healthy...
→ But headaches, shallow sleep and body tension have become normal.

4. You stop doing the things that used to steady you
→ You tell yourself you'll do things you love "later"...
→ But "later" never comes. 

5. You react more sharply to things that didn’t used to faze you
→ You're normally calm when things are unexpected...
→ But now the smallest interruptions feel personal. 

6. You say you're fine because explaining the truth feels harder
→ You've trained yourself to function under pressure...
→ So you start believing what you tell others. 

7. You keep telling yourself this pace is only temporary
→ You're waiting for "normal" to come back...
→ Even though you've been waiting for months. 

If you recognised yourself in any of these, you're not alone.

I’ve lived through this cycle.
And the hardest part is that it doesn’t look like burnout.
It just looks like being “successful.”

The way out isn't to push yourself further.

It's noticing the signs and giving yourself permission to slow down.

That's what lets you keep going without losing yourself in the process.

Which one of these signs do you think is most important?

➕ Follow me Felix Bertram for more truths about longevity.
♻️ Repost to help your network create empathetic workspaces.

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7 Signs You're High-Functioning But Exhausted

Founders keep trading their health for output.

But your body needs to recover.

For a long time, I told myself that health comes later.

I was still active at times, 
but the day-to-day was a different story.

My work came first.
Meetings filled the day.
Food was whatever was closest.

But when I took a health test, I found out I was biologically 24 years older than my actual age.

That put into perspective how much time I really have and how important my health is.

As I began to get my health back on track,
I realised something surprising.

Improving my health didn't need huge changes.
It needed small, repeatable swaps to my daily routine.

Once I started making them, 
it was easy to see how much more time I could give to my health.

Instead of...

❌ Driving a whole journey.
❌ Eating at my desk.
❌ Drinking coffee in the afternoon.
❌ Attending back-to-back meetings.
❌ Drinking after work.
❌ Eating processed snacks. 

I began to...

✅ Park a little further away and walk.
✅ Bring a simple meal and eat outside.
✅ Drink herbal tea or water with lemon.
✅ Take one call while walking per day.
✅ Stretch, shower, and reset in the evenings.
✅ Eat nuts, fruit or protein.

Of course, there are times where you might need to adjust.
But what's important is that you stay as consistent as you can.

If you're building something, taking care of yourself isn't a distraction.
It's what allows you to keep doing good work.

What small swap could you make in your day?

➕ Follow Felix Bertram for more thoughts on health, longevity, and leadership.
♻️ Repost to remind other leaders that small changes add up.
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 6 Small Swaps For A Healthier Workday

Most resolutions fail by February.

Here's how to become the exception.

Every year, millions of people start January with big plans.

And every year, most of them stop within weeks.

It's not because we're lazy.
It's because most of us rely only on motivation instead of understanding how habits actually work.

Our brains prefer quick wins, so if we design habits around them,
we can create a system to achieve our dreams.

Here's where to start:

1️⃣ Identity first
↳ Don’t say, "I want to work out more." Say, "I’m someone who moves daily." 

2️⃣ Minus 20% Rule
↳ Make your resolution 20% smaller than your ego wants. 

3️⃣ 1-Meter Goal Setting
↳ Set goals so small that it’s harder to quit than to keep going.

4️⃣ Friction Design
↳ Remove obstacles by doing things like putting gym clothes by the bed or keeping healthy snacks in sight.

5️⃣ Commitment Device
↳ Create accountability with workout dates, deadlines, or contracts.

6️⃣ Habit Stacking
↳ Link a new habit to an existing one. For example, "After coffee, I'll take a 10-minute walk."

7️⃣ Track, Don't Judge
↳ Track progress without judging yourself. Use data instead of drama.

8️⃣ 2-Day Rule
↳ Never skip more than two days in a row. This helps avoid relapse spirals.

9️⃣ Manage Emotions
↳ Failing is normal. Shame kills motivation. Plan for setbacks.

🔟 Season Rule
↳ Don’t start everything in January. Focus in Q1, expand in Q2. Treat it like a training plan.

If you want 2026 to feel different, focus less on motivation and more on structure.

Consistency beats intensity every time.

What goal are you trying to accomplish this year?

➕ Follow Felix Bertram for more thoughts on health, habits, and longevity.
♻️ Repost to help someone start the year with a better plan.
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Most leaders are ageing faster than they think.

I used to be one of them.

When I began improving my own health, 
I didn't realise how many warning signs I had ignored.

For years, I was pushing through exhaustion, stress, and problems I thought were normal for founders.

But when I discovered I was biologically 25 years older than my actual age,
I knew I had to take a look at my lifestyle and make some changes.

The more I learned about my health, the more I realised other leaders go through the same struggles.

They miss the early signals because they become used to working under pressure.

The body adapts until one day, it won't be able to any more.

Here are five red flags worth paying attention to:
(and what you can do to get back on track)

🚩 You only sleep well on holidays
↳ Your body is telling you you're under constant stress.
↳ Track your sleep for a month and note any recurring patterns.

🚩 You crash every Friday
↳ It's a sign that stress is accumulating faster than your body can recover.
↳ Watch when your energy starts to decline and adjust for midweek recovery.

🚩 You are always on
↳ Being constantly switched on quietly disrupts your sleep and recovery.
↳ Check your resting heart rate trends to see how your body is coping.

🚩 You rely on alcohol to switch off
↳ Alcohol blocks natural relaxation and creates more fatigue over time.
↳ Try alcohol-free weekdays and observe how you unwind without it.

🚩 You move between intense productivity and complete shutdown
↳ Your body is trying to work and forces a pause when it cannot.
↳ Map your workload and energy over the week. Look for repeating pressure points.

Spotting these signs early gives you time to act before something becomes a problem later on.

Making small adjustments now works much better than reversing any damage. 

Your health is the foundation of your goals.
Looking after it isn't optional.

Are there any red flags that I've missed? Let me know in the comments.

➕ Follow me Felix Bertram for more truths about longevity and leadership.

♻️ Repost to help other leaders become the best they can be.
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5 Health Red Flags Leaders Ignore

This changed how I connect with people.

The 5-4-3 Rule.

I love spending time with my friends, and I've been reflecting on why some experiences feel much more impactful than others.

For many of us, catching up looks like an evening meal every few months.
It's enjoyable, but it usually becomes a recap of what everyone's doing in their lives.

There's no real room to deeply connect and engage.

But some of my favourite memories have come from doing challenges with others.
We push each other to the limits and celebrate achieving our goals.

I've narrowed down how to make meaningful experiences to a simple rule:

The 5-4-3 Rule.

Here's how it works.

5 Friends:
↳ Invite 4 people you haven't had a chance to connect with for a while.
↳ This is the perfect number for everyone to spend real time with each other.

4 Days:
↳ Plan to go somewhere together for 4 days.
↳ It's long enough to create deep memories, and short enough to accommodate busy schedules.

3 Elements Per Day:
Each day should consist of...
↳ An active challenge: A hike, yoga, or any activity that gets you moving together.
↳ A mental challenge or conversation: Pick a topic and schedule an hour to discuss ideas.
↳ Unstructured social time: Meals together, sightseeing and letting things unfold naturally.

Having that structure creates genuine time, energy and connection with each other.

And every trip that follows this rule has strengthened my friendships in ways a single evening never could.
You really learn who people are when you live beside them for a few days.

If you want richer relationships, try it yourself next year.

You might be surprised by what happens when people have space to be themselves.

Where would you like to visit with 4 friends? I'd love to know!

➕ For more posts on connection, health and longevity, follow me Felix Bertram.

♻️ Repost to help others build deeper friendships.
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