Aspyr

6-Course Tasting Menu Without the Guilt

• Walked 20km exploring Berlin today, so energy expenditure was far higher than a typical day
• Enjoyed a 6-course tasting menu with zero guilt attached to the calorie intake
• Did this meal align perfectly with my current body composition goals of reducing body fat and increasing muscle mass? Probably not—and that’s okay
• Long-term progress comes from consistency, not perfection
• I skipped the alcohol. Not just because it’s empty calories, but because I’ve been alcohol-free for 4 years and know how much it impacts my sleep and recovery
• Restaurant meals are often higher in fat—which is a big part of why they taste so good. Fat contains 9 calories per gram, making it more calorie-dense than protein or carbohydrates
• Hydration was a priority after a day of sightseeing in 35°C heat. Between walking, sweating and limited toilet access while touring, I drank around 1.5L of water with dinner alone

Health and fitness shouldn’t stop you from enjoying experiences. The goal is building habits that allow room for both performance and pleasure.

Day 1 in Berlin

• Reichstag Building – pre-booking is highly recommended if you want to visit the Dome
• Incredible views across Berlin and a unique perspective on Germany’s political history
• Worth allowing extra time to explore the rooftop terrace
• Pavoid visiting during extreme heat—we arrived on a 35°C day and the walkway to the top of the Dome was closed for safety reasons
• Coffee and refreshments stop to recharge before the afternoon adventures
• East Side Gallery – we went back in 2011, but was worth revisiting. A powerful reminder gallery of the Berlin Wall
• A fascinating contrast between Berlin’s divided past and its vibrant, creative present

A great first day exploring the history, culture and resilience that make Berlin such a unique city.

Day 1 in Berlin | Tempelhof Airport Hidden Tour

• Lufthansa’s early aviation history and its connection to World War II
• Tempelhof’s role during the N**i era and the scale of the airport’s development
• The Berlin Airlift and how Allied forces supplied West Berlin during the Soviet blockade
• Cold War tensions, espionage, and the realities of a divided Berlin
• How Tempelhof evolved from a military and political landmark into a symbol of resilience and freedom

A fascinating insight into the layers of history that have shaped Berlin.