Month: April 2025

21. FISETIN, A SUPPLEMENT THAT MIGHT ADD YEARS TO YOUR LIFE

Colonial Tovar in Venezuela

Summary An exciting supplement showing a lot of potential is Fisetin. Animal studies suggest that taking Fisetin can add 10% to the lifespan and improve health quality. It is not clear yet whether these positive results will translate to humans. Still, since Fisetin does not show side effects, I decided to take it. I am in good company as the well-known longevity expert Dr. Sinclair began taking 500 mg of Fisetin daily a few years ago. The Mayo Clinic is conducting research on the impact of Fisetin on humans.

1. What is Fisetin?

Fisetin is a flavonoid found in many fruits and vegetables. It is mostly in strawberries. It is also in apples, persimmons, grapes, onions, and cucumbers. For those who love strawberries: 37 strawberries are equivalent to what is considered an impactful intake of Fisetin.

What is a flavonoid? Flavonoids are compounds present in many plants, fruits, vegetables, and leaves, with potential medicinal applications. Some refer to them as “vitamin P” (polyphenols or bioflavonoids). Plants use flavonoids for their own growth. They help plants attract pollinators and fight infections. They also give some fruits and vegetables their deep, rich colors.

2. Positive Health Effects of Fisetin

Various cellular and animal studies demonstrate Fisetin’s range of positive health effects. It acts as an (1) antioxidant and (2) senolytic, which is an agent that induces cell death in senescent or unhealthy cells. It also serves as a (3) neuroprotective and memory-enhancing agent. Additionally, it has the ability to mimic calorie restriction.

3. Fisetin Imitates Calorie Restriction

Calorie restriction is widely accepted among the scientific community. Consuming 10 – 40% fewer calories can lead to improved health and longevity.

How? It utilizes various mechanisms, also called “pathways”: (1) It activates sirtuins, which are proteins involved in cellular health. (2) It promotes autophagy as a form of cellular housekeeping that removes “zombie” cells. (3) It increases AMPK activity, an enzyme involved in cellular metabolism.

Research strongly suggests that Fisetin elicits a similar response to calorie restriction, initiating these three pathways as well. The activity of these pathways declines with age. However, mouse models show that Fisetin can boost their activity. This boost keeps the cells youthful.

4. Fisetin as a Senolytic (a compound that eradicates senescent cells)

Senescent cells are old cells with damaged DNA that have lost their ability to divide and contribute to aging. Also known as “zombie cells,” senescent cells do not die; they accumulate and inflame surrounding cells and tissues. Cellular senescence gradually weakens an organism by making it more susceptible to age-related diseases. A study published in the journal Aging showed that Fisetin eliminated about 70% of senescent cells. It did no harm to healthy, normal human cells. To me, this seems like a great result.

5. Fisetin’s Role as an Antioxidant

Oxidative stress, another contributor to the aging process, develops from an imbalance between free radicals and antioxidants in the body. Free radicals potentially damage cells, proteins, and DNA, while antioxidants help neutralize and minimize their harmful effects. Fisetin works as an antioxidant by protecting cells from free radical damage. It also exhibits anti-inflammatory properties by turning off pathways that promote inflammation and decreasing the production of inflammatory compounds. 

Glutathione, a powerful antioxidant, helps protect our cells from oxidative stress and wards off aging-related diseases. As we age, our supply of glutathione declines. But maintaining adequate glutathione levels is crucial. Low levels are linked to a higher incidence of cancer, diabetes, and heart disease. Research indicates that Fisetin may help preserve the body’s supply of glutathione.

6. What Dosage of Fisetin?

There is no definitive answer to this. Some, like Dr. Sinclair, take 500 mg daily with yogurt. Others, like the Mayo Clinic, have a protocol of 20 mg/kg/day for 2 days. They repeat it once after 1 week and then once after 1 month. This “hit and run” protocol is cheaper than taking 500 mg per day, as Fisetin is quite expensive. Clear that the correct dosage is a topic to follow.

7. Safety

The “no-harm” approach is central to my decision to use any supplement. I take several supplements based on “hope” when there are credible indications that they might provide certain benefits. 

However, I only take supplements considered completely safe and that do not interact with any medication. This seems to be the case with Fisetin, as far as I could find out. It’s important to note that what holds in animal models doesn’t always directly translate to humans. This is due to differences in physiology and dosage responses. Therefore, more research is crucial to validate these effects in humans.

8. Weak Points of Supplements

Supplements generally have two weak points:

1. Their production is not officially regulated or controlled by health agencies, so it’s crucial to buy from reputable companies.

2. Many health claims are not scientifically proven.

9. Where Do Supplements Rank in Relation to a Longer and Healthier Life?

Nutrition, exercise, sleep, stress management, and social life are five key elements. These elements, if managed well, contribute to a healthier and longer life. Fortunately, expert recommendations across these categories often align. However, food and exercise can sometimes lead to debates and differing opinions.

Discussions on food and exercise are mild compared to the sixth category: supplements! Supplements are often controversial, with many unproven health claims and contradictory expert opinions. Yet, this is also the most exciting category because we are continually discovering the potential of new supplements.

Take care and live a happy and healthy life,

Robert

4. SALT IS CRUCIAL FOR LIFE BUT DANGEROUS AS WELL: WHAT TO DO? (health project99+)

The beautiful island of Bonaire and its salt

Introduction For thousands of years, salt was an important commodity. The word “salary” comes from the word “salt.” Salt was highly valued in ancient times, and its production was legally often restricted. For thousands of years, salt was globally one of the most sought-after products. It was also used as a method of trade and currency. The word “salad” also originated from “salt,” beginning with the early Romans salting greens and vegetables.

1. Without salt no life. These days, salt has a bad reputation. This is because of the quantity modern people consume, not because of the quality. Without salt, important functions of your body eventually stop. Low salt (read “sodium/natrium”) levels in the body can lead to increased resistance to insulin. They can also raise LDL cholesterol levels. Additionally, low salt can cause muscle cramps, nausea, and vomiting. Dizziness, shock, coma, and even death are possible.

2. Hyponatremia (lack of salt) is more common in older adults. They are more likely to take medicines. They may have medical problems that put them at risk for the disorder or they just do not eat enough. However, in general, this is unlikely to happen with the modern Western diet. This diet often includes processed food containing excessive salt. Dining at restaurants that are often generous with salt also contributes to this.

Drinking too much water can be bad for your sodium level. When your urine is completely transparent this is sign that you are drinking too much. Best is if the color of your urine is lightly colored.

If you prepare your own food from fresh ingredients, do not forget to add some salt. I can say from my own experience that I faced a difficult period. This happened when I lived in the Democratic Republic of the Congo (DRC). I regularly felt dizzy to the point of fainting. The cause? A lot of sweating (35 degrees Celsius), sports, and no salt intake. The moment I started to add some salt to my soup, the problems disappeared.

3. First, some clarifications about salt, because it can be a bit confusing. Salt is a compound of two components. These components are sodium (natrium) and chloride. Typically, they are on a 50-50 basis (NaCl). When it comes to weight, sodium (natrium) is 40% and chloride is 60%. So if we talk about 1 gram of salt, this means 400 mg of sodium. It’s important to realize this. The amounts of sodium or salt in recommended minimum and maximum intake are sometimes mixed.

The component we are interested in is sodium, not chloride. It is often referred to as natrium, as this is the Latin name for sodium, from which the symbol “Na” is derived. 

4. What happens if your sodium intake is too high? Sodium intake above 2,400 mg per day is linked to high blood pressure. High blood pressure is a risk factor for kidney disease. It also increases the risk of cardiovascular disease, such as heart disease and stroke. The following signs can help you determine if there excessive salt consumption. Look out for bloating, thirst, and frequent urination. You may also experience high blood pressure, swelling, and headaches. Fatigue and palpitations can occur as well.

5. How much salt is healthy per day? The American Heart Association recommends keeping sodium intake under 2,300 milligrams (mg) per day. This is about 6 grams of table salt, or 1 teaspoon. The World Health Organization and the Centers for Disease Control and Prevention also support this recommendation. This includes the salt that’s already in our food. It also includes the salt added during and after cooking. Babies should not have much salt because their kidneys are not fully developed and cannot process it.

The ideal limit is no more than 1,500 mg of sodium per day for most adults. This is equivalent to about 4 grams of table salt or 2/3 of a teaspoon.

Harsh reality. Most Americans consume 8-9 grams of table salt daily (up to 3,600 mg of sodium), which is way too much. Even reducing intake by 1,000 milligrams a day can significantly improve blood pressure and heart health. The best way to reduce salt intake is to eat less processed food and be mindful of your restaurant choices. In other countries the situation is not much different.

6. Minimum intake needed: Is 1 gram of table salt a day enough? An adult body only needs around 1 to 2 grams of salt per day. This is equivalent to 500 to 800 mg of sodium. However, if one lives in tropical countries, more may be needed. How much more, I do not know. Engaging in intensive sports can lead to the loss of several grams of sodium per session. Keep this in mind and discuss your specific circumstances with specialists. My personal health experience in the DRC really taught me a lesson.

For athletes or those engaging in prolonged, intense exercise, it’s crucial to replenish lost fluids and sodium. This helps prevent dehydration. It also avoids electrolyte imbalances, which can be dangerous. Because of this, sports drinks, electrolyte powders, or tablets often contain sodium to help in maintaining balance. They include other electrolytes and are effective during extended exercise bouts.

Earlier, I thought these drinks were not needed, but that is not correct. You can make your own electrolyte drinks. Use water and a few grams of table salt or a combination of sodium and potassium. Cheaper and works as well:).

7. By the way, what are electrolytes? Common electrolytes include salts, acids, and bases. For example, sodium chloride (NaCl) is a salt that, when dissolved in water, dissociates into sodium ions (Na⁺) and chloride ions (Cl⁻), facilitating conductivity. Electrolytes are essential for various bodily functions, such as maintaining fluid balance, transmitting nerve impulses, and enabling muscle contractions.

8. Tip: Include potassium (kalium) in your daily table salt intake

Potassium is important for maintaining healthy blood pressure levels and is found in foods like bananas, potatoes, spinach, and oranges. The World Health Organization (WHO) suggests aiming for around 3,500 to 4,700 mg of potassium per day. Other health agencies support this recommendation.

Brad Stanfield is one of my favorite YouTubers. He explored what would happen if you replaced table salt with a mix of sodium and potassium. Taking this small step can substantially reduce the risk of strokes (by more than 10%). This applies to people older than 60 years old. Stanfield’s conclusions are based on an extensive five-year study in China.

I followed up on his research. I have replaced table salt with a combination of 1/3 sodium and 2/3 potassium (kalium). I am convinced that potassium-enriched salt benefits our health. It cuts the amount of sodium we consume and increases the amount of potassium in our diets. Both steps help to lower blood pressure.

Hope this helps,

Have a great and healthy life,

Robert, your health friend

Flamingos in a salt pan on Bonaire