Experience More Happiness

Morning Gratitude Challenge Task 10 – Experience More Happiness

Achievement is not the source of permanent happiness,
but everlasting growth!

Growth = Experience More Happiness

First of all, we need to understand, to Experience More Happiness, we need to grow. And that the speed of growth is proportional to our happiness. How can we improve the speed of our growth, to feel happier along the way? If you are training hard🏋️‍♀️ at the gym, what happens to your muscles?💪 Let’s imagine, you are training with a weight of 50 kg until you cannot make any more repetitions. You feel exhausted but you are happy and proud that you made it!

“Happiness is when what you think,
what you say, and what you do are in harmony.”

You know your muscles will be hurting the day after your training, they got sore. And as long as they are hurting, you are less strong than the day before. Due to that, you won’t be able to do the same exercise anymore with 50 kg. Maybe you are still able to do it with 40 or 45 kg at the most. But if you do it again after 2 days relaxing your muscles, you will be able to do the same exercise with 52 or even 55 kg! So you gained quite a bit of strength during relaxation.

So what happened?

Experience More HappinessAfter your physical workout, you got weaker, but after a rest, your muscles grew stronger! This principle is well known for physical training. And everyone knows how to relax physically. Having a refreshing drink, putting up your legs, having a massage and some delicious food, which is rich in essential oils and protein.

We can learn from athletes to get the right balance between training and relaxing. If you train too often your power goes down and you damage your muscle. But if you do not train often enough, you gain much less than possible. To find good timing for the next training session the key is to improve the speed of growth. For the average person, 2 times a week is good for physical training. If you are more active it can be 3-5 times a week, but the training should be less intense. If you are in good shape already, training once a week with high intensity can be enough to maintain your form.

Why do top athletes train each day 2 units a day?

They concentrate on every training on a different section of their body. No marathon runner goes for two marathons a day during his preparation for a competition! And we can learn how to adapt this strategy as well, by switching between different kinds of training.

But how about mental growth? Can you apply the same principles? Of cause, you can. But most people don’t understand how to train and relax mentally.

What is mental training?

Mental training is learning, being creative, and – you probably won’t like this: working under pressure and stress, for example, participating in an exam, competition or finishing a project until a fixed deadline! Anything that brings you out of your comfort zone and increases your risk tolerance. If your head is getting hot because your brain seems🧠 to burn all of your energy, while you can smell your own cold sweat.😓

That is the stress you need as a trigger for mental growth. You will gain a higher stress tolerance. Similar to the physical training, which stresses your muscle and sets a growth impulse. And yes, it hurts!

Due to avoiding the pain, most people rather try to avoid stress, so they hardly ever get a growth trigger. Other people feel permanently stressed. They feel under pressure at work, are afraid that the taxman gets them, think that the kids are too demanding, having no time and never enough money!💰 They are caught on a treadmill, like a runner who trains by running two marathons each day. They are getting weaker and weaker and finally end up in burnout and in depression.

Experience More Happiness

How to relax mentally to Experience More Happiness?

This can be done through meditation, breathing exercises or sleeping, dancing, and physical training. Actually, everything that gives your brain a break, which makes you almost stop thinking. 🤔 Sounds easy, but in fact, it is a challenge to think nothing! Especially during rem sleep, which is the deep sleep phase in which you sink right after falling asleep, and periodically later during the night, puts your brain into standby. That’s why one gets around with a hand full of shot sleeping phases per day.

How to find the right balance between mental training and relaxation?

If you are working and working or learning and don’t see any progress, this is like the hurting sore muscle after the physical training. You feel uncomfortable and😣 try to push harder. But this is time to take a rest! You need it the most when you think you can afford it the least. It seems, that our bodies are giving clearer signals than our brains! But this is not true. Especially in western society, you get more honor if you are looking stressed and overworked than for taking a break at the right time, having faster growth and harvesting the success of it. This gets rather considered as luck! So it is just a bad habit to overrule it.

Taking a break is good airmanship

Fortunately, there are also good examples of this awareness: Air traffic controllers and pilots get trained for listening to their signals of getting tired. And it’s called good airmanship when they say: “I am tired and I need to take a rest.” So another air traffic controller or the co-pilot takes over. They get encouraged to take a break from their education programs. Even this is basically done for the security of the passengers, crew and flight devices, as well as for the security of flight traffic in general. And we can utilize this strategy for our growth and happiness. To avoid a reduction in your stress tolerance levels, you need to change the habit of constant stress.

For me, it was a great improvement to take each month for one week of holiday. I booked a cheap charter package tour in a basic hotel. And I chose the dates in the offseason in a low priced region. So it hardly did cost more than my life back home. So I started working remotely, only a few hours a day. While spending my days with sports, meditation, and walking along the beach. So I kept sleeping long and enjoyed the freedom of mind away from the daily business.

Scheduling breaks to Experience More Happiness

After coming back I realized how much progress was done in my abstinence. And even better, I felt so happy about the gained effectivity, because I learned to get many things organized in a short time after my return back home.

This made it easy for me to break with my habit to stay busy permanently. And I utilize this practice as well as my junk food day each Saturday. Because always eating only healthy stuff is like being in permanent stress. On junk food day my appetite tells me what is missing in my diet. And it is easy to start, to take scheduled breaks, every 4, 6 or 8 weeks from your work routine. With this increase in mindfulness, you will become more sensitive to listening to your needs. And you will find your own optimal rhythm between stress and relaxation.


Your Gratitude Challenge Task For Today:

Share gratitude by distributing this link to the members of your challenge:


Write down five things you are grateful for:

1. I am grateful for …, because …
2. Further, I am grateful for …, because …

5. Finally, I am grateful for …, because …

Please remember that as your self-esteem grows, due to a feeling of gratitude, your feelings of helplessness and your fears disappear.

And here comes your present for the participation in the gratitude challenge:

A Gratitude Meditation from Dr. Deepak Chopra

Confirm that you finished your task of today - Click HERE

Confirm that you finished your task of today – Click HERE

Like Heat Turns Ice Into Water,
Gratitude Turns Fear Into Abundance!

Vital and happy regards
Klaus Forster

Healthy Food Mix

Healthy Food Mix that serves your body and mind the best

Which combination of food serves your body and mind the best?

Healthy Food MixIn 2017 I lived for 4 months with my friend in Hanoi. She ate strictly vegan. I was not convinced, but to make things easy, I shared her diet most of the time. It seems like it turned out into a Healthy Food Mix. When I came back to Germany and met a friend, she made me a big compliment:

“Klaus, what did you do with your skin, it looks so clean, did you turn into a vegetarian?”

Motivated like that, I kept learning about nutrition that serves my health, body, and mind. And I found out some pretty curious things about food. Based on that I changed my diet like this:

Healthy Food Mix in a Nutshell

3 Basics of a Healthy Food Mix

  1. The most essential resource for our body is oxygen. We die after a few minutes without it. The key to getting more of it into our body is deep breathing, which you can learn and practice e.g. in yoga classes, meditation or any kind of aerobic sports. And you can make it a habit, by training deep breathing over and over again.
  2. Water, about 70% of our body weight is water, and if we lose only 2 % we got already 10% less energy. So drinking every 2 hours one glass of pure water (without sugar or carbonate – no lolly drinks) keeps you well hydrated and full of energy, plus food with a high water content, which is vegetables, salad, and fruits.
  3. Healthy Food MixAnd here comes a surprise for most people: fats from vegetarian sources, like high-quality cold processed oils, nuts, avocado, coconut, etc., are the third essential part of our nutrition! Our brains contain 30% of fat. This is the opposite to what I learned in school: Carbohydrate does not keep us running, but fat does. Because a healthy body is a fat burning machine. Fat which is high on Omega 3 and 6 is the best fuel and brain food we can get. And different than what one might expect, fats DO NOT make you gain weight, at least as long as you don’t eat too much carbohydrate at the same time. The combination of fat and plenty of water supports your body to detox, by washing out the waste. This results in a clean skin.

Substantials of a Healthy Food Mix

  1. Protein: That’s so easy, if the majority of your food is vegetarian, like vegetables, salad, fruits, smoothies, you are already done! It is easy to digest, so you always got enough protein.
  2. Avoid sugar and deep-fried food, reduce carbohydrate, because it makes your body acid. A healthy body is alkaline and if you eat green food like vegetables and salad, all is good.

A diet like that is pretty easy! Apart from the health benefits, nowadays I feel as fit as I never felt before in my life. Plus it saves a lot of time and money. I reduced the cost of food and drinks about 30%. On top, I earned a lot of time because it is quick and easy to prepare.

Is it easy to follow the healthy food mix strictly?

That’s not necessary at all. I usually go for a “junk food day” on Saturdays. Which makes it really easy to stick to the diet for the rest of the week. On junk food day everything is allowed: carbohydrate, sugar, meat, deep fried food, drugs, alcohol, nicotine, and sex. Okay, I’m not so reserved with the latter anyway. But someday I definitely will write a blog about Tantric energy and its health benefits, probably called:

Healthy Food Mix

10 pick-up lines to get a sapiosexual onto the mattress

Order Mental Health Training

Mental Health – Stop The Mindfuck

Everybody has fears. Fear is the major factor for ruining our mental health, our self-confidence, and self-esteem. Most of our fears are just mindfuck. But fears hold us back from doing what we are supposed to do. So we miss out on living the life we deserve, fulfilling our purpose of life, and being a contribution to the loved ones around us, the world, and the entire universe. What a waste of resources and our capabilities!

For your convenience you can listen to this article with this audio version:

First let’s take a look, where the mindfuck gets created. Even if this analysis is the dirty part of this story. But we need to understand where the mindfuck comes from, to clean up with some loved habits, which poisons the minds of millions of people and ruins their mental health.

Stop Ruining Your Mental Health with Cheap Entertainment

The first common habit is to consume cheap entertainment. Such as horror, criminal and action movies, newspapers, TV and radio news.

You might think:

  • “I know that movies are fiction.”
    Yes, you consciously do, but your subconscious mind does not make a difference between a thought and a real experience.
  • “News is real, those things actually happened.
    Yes, that might have happened. But one needs to be aware, that the reporting is always from a perspective to present it in a most dramatic and catchy way. Much more dramatic as it actually was. Because they want you to stay tuned. So it gets overdrawn to show something extraordinary.

That functions the best with bad news. Due to that 90% of the news are negative. If you keep running your television all day, your subconscious mind acknowledges it as a representative of the real world. No one can avoid that. Ok, you might be an exception, but the likelihood of that is almost zero!

Stop Ruining Your Mental Health with Advertising

Advertising keeps increasing your pain and fear of not being attractive enough, feeling uncertainty, not being clean and healthy enough, not showing your outer status with an appropriate house, car, horse, motorbike, exclusive vacation, …

As a solution, they offer perfume, makeup, insurances, disinfection, medicine and hygiene products, credit, luxury vehicles, theme parks, …

By the end of the day, you do all of this, what you don’t need to impress people that you don’t like, which money you don’t even have! All of these quick fixes are the only treatment of the outer symptoms. Building your outer status based on it gives you a short kick for your ego, but it makes things even worse in the long run!

Stop Ruining Your Mental Health with Security Announcement

Announcements at the airport and in train stations such as: “Do not leave your luggage unattended, anytime!” Double and triple check of luggage, passport, ticket, and boarding pass before boarding a flight. Permanent police presence, or more security personal than service personal on a train or bus station. All of that creates mistrust for each and every other traveler and person you meet.

Stop Ruining Your Mental Health by Chasing Certainty

The more you want to control and ensure any aspect of your life, the more uncertainty you will experience. If you concentrate on making your life water prove you will die internally.

Stop Ruining Your Mental Health with Perfectionism

Trying to be perfect leads to over-regulation and that makes you focus on the very few and unlikely cases, that are not regulated, yet. Don’t worry, some bureaucrats will take care of that soon. And they will make things worse by doing so. They keep increasing the complexity tremendously without really improving the situation. Instead, it creates a feeling of being externally controlled and helpless.

Mental Health - Stop Mindfuck

It All Starts Between Your Ears!

There is as much news out there which is positive, but they get almost ignored! In fact, there is neither good nor bad news. The news is just as they are. But we are well trained to judge everything. And focusing on bad news trains our ability to judge situations as bad. Which leads into a negative spiral towards fear, mental sickness, and depression.

Stop The Mindfuck of Cheap Entertainment

Stop watching the news, horror, crime and action movies and cancel Netflix, if you abuse it for cheap entertainment. In the best case, throw the TV out of the window. Or sell it, if you do not mind that someone else will get poisoned by it. Cancel your newspaper if it mostly reporting about violence, crime, and corruption.
Use your gained time to consciously searching and choosing sources of positive news, mindfulness work and personal development. That will train your mind to focus on positive things, which will increase your confidence, trust, and ability not to judge.

Stop The Mindfuck of Advertising

The only status symbol which reduces your fear is located between your ears. The better mental health you got, the higher is your inner status. Actually it is also the other way around. The higher the inner status is, the better is your mental health. And there are easy ways to train your mental health. This is not a quick fix, but a substantial one. And with the inner status, you will always win in the long run!

Stop The Mindfuck of Security Announcements

In school and especially in technical science we get trained to ignore our feelings. But to overcome fear it is essential to listen to your intuition. Your intuition gives you 10 times faster an answer that your logical thoughts. It is scientifically proven that our logical explanation is only the result of our emotional decisions. And that there are no decisions possible without emotions! Trust your intuition. It will warn you in critical situations. Most people have a hard time to decide if a feeling is intuition or fear. Intuition feels like love, it is in the present and gives you a solution by taking action. Other than fear. Fear comes with a feeling of anger, hate or rage, it is in the future and encourages you to run away from the situation or do nothing. Mindfulness exercises like meditation help to become more sensitive to your intuition.

Stop The Mindfuck of Chasing Security

Go for challenges, that are just a little bit out of your comfort zone. That trains you risk tolerance. Jump in the pool from a high 1, 3, 5, 10 meters or a cliff jump in the ocean to gain confidence that it does not kill you. Or learn scuba diving or train free diving to get the confidence that you can breathe underwater or hold your breath longer than you ever could imagine before. Learn to fly a glider. The most valuable lesson will be, landing due to a lack of upwind outside of a landing strip and saving your life. Even if it damages the plane. Have a one night stand, a threesome, foursome, gang-bang. Whatever is slightly out of your comfort zone. All of that will increase your comfort zone and self-confidence in little steps. Taking each first little challenge is an impulse for your growth. Do it continuously will turn you into such a confident person, you would not have been able to imagine before.

Stop The Mindfuck of Perfectionism

Perfectionism is a killer of your self-confidence. Practice doing things and tasks as good as necessary, not as good as possible. The art of in-completion of non-critical tasks is a wonderful habit to gain a lot of time. Perfectionism comes with a long list of rules, how things got to be, and it requires to fulfill all of them! That ends up with a hell of a life, in which you cannot succeed. Reduce the number of rules and simplify them in little steps. Step by step to the max until you have only a hand full of rules which are easy to understand and to practice.

BTW the most of the rules we live, are in our subconscious mind. Which means we are not aware of the rules. These rules reflect our values. And these rules are the majority of our rules of life. We only can influence the minority of our conscious rules. But does it really make a difference if we change this minority? Yes, because we simply have no other choice!

Changing your conscious rules, lets you concentrate on the essential stuff. But what are these essential things?

It is

  • Your passion,
  • Fulfilling your mission,
  • Your vision,
  • And living your purpose of life.

The concentration on that gives you the most fulfilling life. And fulfillment is the perfect nutrition for happiness. What else are you looking for?

Your Gratitude Challenge:

  • Write down five things you are grateful for:

1. I am grateful for …, because …
2. Further, I am grateful for …, because …

3. Finally, I am grateful for …, because …

Please remember that as your self-esteem grows, due to a feeling of gratitude, your feelings of helplessness and your fears disappear.

And use the Mental Strength 8-week training to help you to deal with your specific fears.

Mental Strength Training – 8-Weeks To Turn Angst And Fears Into Gold

Like Heat Turns Ice Into Water,
Gratitude Turns Fear Into Abundance!

Vital and happy regards
Klaus Forster

Let The Energy Flow for Bali Marathon

Let The Energy Flow

Please Let The Energy Flow. Because tomorrow the biggest physical challenge of the year is awaiting me. The Bali marathon is on. 42.2 km of racetrack awaiting the runners. That’s why I ask you to

Let The Energy Flow

It will be starting at 4:30 a.m. Bali local time, which is 8 hours ahead of Greenwich Mean Time (GMT / UTC). I am looking back to almost 3 months of training. Which I finished with a Bikram Yoga class this morning to stretch my legs.

So tomorrow it won’t be

Rocking For a Better World


Running For a Better World


Let The Energy Flow

Please support all the runners during the run and keep your fingers crossed and send some energy for all of the other runners … and me. So that I am able to beat my best marathon time of 4 hours and 4 minutes. My target is to remain within 4 hours. That means I shout be done by 8:30 a.m. Your support is highly appreciated during the last hour, which is normally the most challenging one.

So please let the energy flow my way 7:30 a.m. and 8:30.

Thank you – I am so grateful – for your support!

Minerals in Food

Are too low Minerals in Food?

Badly designed advertising for food additives, because the text has a lack of readability! When will designers ever learn? Form follows function!

Warning: Low Vitamins and Minerals in Food ⚠

While writing this I am sitting in a restaurant in front of a colorful

organic wheatgrass shot recommendation.

This inspired me to think about nutrition. I recalled, that many nutrition specialists keep telling us different versions of the same fairytale over and over again, e. g.:

“Once upon a time, food was better. Today there is low Vitamins and Minerals in Food. Nowadays fruits 🍌 🍎 🍉 and vegetables 🍅 🌽 🌶 only got less than 10% of the vitamins and minerals they contained 20 years ago. As a result, you would have to eat about 10 times more, than your parents had to eat 2 decades ago.”

This is probably also the reason why Coke bottles contained 0.2 litres when I was a child and now they come in sizes up to 1 gallon!🤪

Further, they argue: “The Minerals in Food is low due to:

  1. overpopulation
  2. industrialized production methods,
  3. exhausted soil and poisoning caused by fertilization
  4. rubbish.

I consider that the entire

Low Minerals in Food Story

is complete nonsense, because:

1st lie about Minerals in Food: Overpopulation

This world is not overpopulated, otherwise the population wouldn’t grow anymore, because everything which goes over the edge starts decimating itself. This is just a law of nature.

2nd lie about Minerals in Food: Industrial Production

Industrial production methods make fresh foods better, due to more efficient harvesting and a quicker delivery onto your table. It is even keeping it clean an cooled during transportation if required. So you receive fresher food on higher hygienically standards. I am not talking about processed foods, that is a different story.

3rd lie about Minerals in Food: Fertilizing

Nowadays the soil gets fertilized according to the needs of the plants🌱 that will get planted on it. This is like putting a child in a school that supports its talents and interests best possible. It will learn with ease, and grow faster. And it will be much better, more specialized and will be outstanding compared to what it ever could have achieved in a normal school. This is what farmers did in the past, when they were fertilizing each and every plant with the same combination out of 🐷 piss and bull shit!

4th lie about Minerals in Food: Rubbish

Are Supplements the solution for low Minerals in Food

Especially in Asia (with a few exceptions, such as Singapore and Japan) a lot of the countryside looks like a rubbish tip for polyethylene plastic bottles. This mess is due to a lack of a supply in drinking water quality, no efficient recycling system, and unfortunately – I need to say: Due to a lack of awareness! Luckily one can see that this awareness keeps increasing. But polyethylene is neutral, it doesn’t poison anything, even if you burn it, it just turns into water and carbon dioxide. Plants need both to grow! I am not saying that the plastic bottles belong there, but this kind of rubbish doesn’t harm our food in any way, even if it looks dead ugly in the botany!

By the end of the day, most of those “Minerals in Food specialists” are just selling some kind of overpriced nutrition supplements, e.g. JuicePlus, or this wheatgrass powder. Which are all processed food.

I do not believe that the quality of our food has decreased. And finally, no one can prove it, because nobody has 20-year-old apples or tomatoes available in its food storage which are still in their initial condition, to compare the difference of their vitamin and mineral content with the ones we eat nowadays. I think the opposite is true:

The food available now has never had a better quality

Plus our food has never been so cheap before as it is today. The majority of the world’s population only needs a relatively small amount of their income to buy their food. In the past, it was the main thing they were working for. Ok, in some under-developed countries this is still the case. But the fraction of the population that needs to work all day for food has never been that small in the history of mankind. That’s why my truth is:

Most people just eat the wrong processed food,

  • with too much sugar, empty carbohydrates and
  • too little water content and essential fats!

Eat the fruits and veggies instead of the fucking processed supplements

Eat them preferably raw. If you want a hot meal, so prepare it by steaming the veggies for a short time. And avoid the deep fried shit. Not due to the fat content, only due to the damage, the heat does to the fat. Because that will supply you with more than enough of natural water, fat, protein as well as vitamins and minerals.

Nutrition supplements make sense as a short-term support if you got a lack of some vitamins or minerals. Pretty common is, for example, a deficit of vitamin D in winter for people living in a place far away from the Equator, due to a lack of sunshine. In such case, additives can make a big difference to the quality of their life, mood, and energy. But you want to add them after a blood analysis from your doctor. Based on that you are just adding exactly those that are missing because

Focus is Power!

And you will realize how much energy can give to your body a little correction of supplies in the right direction. But in the long run, you want to add more of the fruits and vegetables to your diet with a higher content of the vitamins and minerals you are lacking of.

Nature always provided everything you need, and it always will.

Read some more thought about my

easy to practice Nutrition Plan.