7-Schritte-Programm für körperliche LeistungsfähigkeitThe EIGW 7-Step Programme — Part 3: Nutrition, Regeneration & Peak Performance
The final steps of the EIGW 7-Step Programme focus on precision: targeted nutrition, deep regeneration and — in Step 7 — individual performance protocols. What distinguishes this from general health advice: every step is based on EIGW measurement data.
Targeted Performance Optimization — the fine-tuning
Phytonutrients for eyes, memory, concentration, energy and musculoskeletal system
What is targeted performance optimization?
When the first six steps are in place — good water, regular movement, balanced acid-base balance, a relieved body, high-quality nutrition and genuine recovery — the foundation is laid. The seventh step builds on this: targeted supply of specific areas with phytonutrients. "Phyto" comes from the Greek word for plant — meaning secondary plant compounds that support precisely where daily life demands most.
What targeted phytonutrients are used for
Vision and retina
Mental performance and focus
Cellular energy metabolism
Joints, tendons and ligaments
Why does this step come last?
Targeted performance optimization is intentionally placed at the end. It is fine-tuning — not the foundation. Even the best phytonutrient can only work if it reaches cells in a well-hydrated, moving and relieved body. If you start here and skip the basics, you're building on sand. Those who live steps 1 to 6 can maximize results with step 7.
Phytonutrients are valuable "passengers" — but they need the bus that carries them to the cells. That bus is water. Only in a body supplied with good, absorbable water do plant compounds reach where they should work: to eyes, brain, muscles and cells. The circle closes — at the end of the program, water is just as crucial as at the beginning.
How to get started — simply and without pressure
Nobody implements all seven steps overnight — and that's not necessary either. Research on behavior change is clear: those who want too much at once fail. Those who take small, manageable steps one after another succeed.
- This week: Switch to good water and consciously drink enough (Step 1) — often noticeable within days
- Next week: Incorporate 30 minutes of walking daily (Step 2)
- Gradually: Change diet towards more plants, less sugar — this also supports deacidification and detoxification (Steps 3, 4, 5)
- Alongside: Focus on regular, quality sleep (Step 6)
- When the foundation is in place: Selectively support specific areas (Step 7)
The best effect: the steps reinforce each other. Those who drink well find movement easier. Those who move sleep better. Those who sleep better eat more consciously and have more energy. This creates an upward spiral — and with each week you feel more capable.
More than a program — a movement
The 7-Step Program for physical performance is part of something larger. It's the gateway to the SYN-ART movement — a growing community of people and companies that want to bring together health, ecology and reason. SYN-ART sells no products. SYN-ART invites you: to take responsibility for your own performance and become part of a community that strengthens itself.
This movement understands performance and quality of life as the interplay of four areas — four pillars:
| Pillar | Area | What it's about |
|---|---|---|
| 1 | Body | Physical foundation: the 7-Step Program. The first and most important pillar — the foundation for everything else. |
| 2 | Environment | The work and living environment that supports or hinders performance. |
| 3 | Personality | Leadership, communication and personal development. |
| 4 | Organization | Order and systems that create space for what matters. |
The first pillar — the body — is the most important. Because without physical performance, even the best environment, the strongest personality and the best organization help little. That's why the 7-Step Program comes first. It is the foundation on which the other three pillars build — and the first step into the movement.
For practical implementation, the SYN-ART movement connects people with various implementation partners who work according to EIGW quality standards. This keeps knowledge independent and product-neutral — and no one has to go it alone. As the association has said for years: what we can't accomplish alone, we accomplish better together.
Frequently asked questions about the 7-Step Program
What is the 7-Step Program?
The 7-Step Program of EIGW is a collection of seven simple, universal principles for greater physical performance and quality of life: water, movement, deacidification, detoxification, nutrition, recovery and targeted performance optimization. It contains no product recommendations, but fundamentals that anyone can implement in daily life.
How much water per day is healthy?
A good rule of thumb is 30 to 40 milliliters per kilogram of body weight — for 70 kilograms that's about two to nearly three liters daily, more in sports and heat. Good water quality is important: soft, low-mineralized water can best fulfill its role as a transport medium in the body.
How much movement per day is healthy?
The World Health Organization recommends approximately 150 minutes of moderate movement per week — that's about 20 to 30 minutes daily. Just 30 minutes of brisk walking a day is enough to noticeably increase energy, concentration and well-being.
Is 30 minutes of walking per day enough?
Yes. Walking is the simplest and most accessible form of movement. Just 30 minutes of brisk walking daily gets your circulation going and activates metabolism — without a gym or equipment. Those who want more can extend the time or increase the intensity.
How can you deacidify the body?
Primarily through more alkalizing foods (vegetables, salad, fruit, herbs) and fewer acid-formers (sugar, lots of meat, alcohol, coffee). Plus sufficient good water, which helps flush out acids, and movement in fresh air, through which the body releases acids via respiration.
How many hours of sleep are optimal?
For adults, seven to nine hours are optimal. Below six hours, performance measurably decreases. In addition to duration, quality is important — the restorative deep sleep in which regeneration occurs.
Do I have to implement all seven steps simultaneously?
No — quite the opposite. We recommend starting with Step 1 (Water) and then working through the sequence. Each individual step brings benefit on its own, and the steps reinforce each other. This creates an upward spiral without overwhelm.
Is the 7-Step Program a medical treatment?
No. It's a practical guide to healthy living and greater performance. It does not replace medical diagnosis or treatment. For illnesses, diagnosis and therapy belong in the hands of doctors.
Where can I find support with implementation?
The 7-Step Program is freely accessible as knowledge on wasser-wissen.org. For practical implementation, EIGW works with the SYN-ART movement, which connects people with implementation partners according to EIGW quality standards. There you'll also find the Trink Dich Fit water refill station for the first step — and a community walking the same path.
Don't believe us — test it yourself
Step 1 of the program is water — and you don't have to believe us that water quality makes a difference. Our principle is: believe nothing, test everything yourself.
Important for all tests: Compare your regular tap water with ideal water according to Vincent criteria — for example with water from a Trink Dich Fit water refill station or with high-quality, low-mineralized mineral water like Plose, Lauretana or Voss. Please do not use distilled or purely filtered water without refinement — these tests are not designed for that.
Brew the same black tea once with tap water and once with ideal water. Pay attention to the surface: tap water often shows an oily film. With ideal water, the brew usually stays clearer.
Place the same type of cut flowers in two vases: one with tap water, one with ideal water. Many people report that flowers last longer in ideal water.
Place an additional bowl of ideal water next to your pet's usual water bowl. Pets aren't influenced by habit or advertising — they choose freely.
Clean a window only with ideal water — completely without cleaning products. Because ideal water contains very few dissolved substances, it often dries streak-free.
Your next step — for you
Practical implementation with the SYN-ART movement — community, partners, Trink Dich Fit water refill stations.
→ SYN-ARTBecome a supporter member or corporate partner of EIGW — promote knowledge, earn certification.
→ EIGW.org1–2 times per month: new knowledge from EIGW research. Free and cancellable anytime.
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