May 2025 – Health Project 99+ (in good shape)

21. STAY HEALTHY: 100 GLASSES OF RED WINE DAILY OR …RESVERATROL/ PTEROSTILBENE?(health project99+)

Kenya, preparing for the great migration

Dear reader,

Some 20 years ago Resveratrol was the supplement to take. It was heavily promoted by longevity experts like Dr Sinclair. Resveratrol was also found naturally in wine. As a result, wine lovers jumped on the band wagon. More wine, for health benefits only of course.

To obtain a dose of Resveratrol that might have health benefits, one would need about 100 mg per day. This would require drinking approximately 100 to 1,000 glasses of red wine per day. I do not know about you, but drinking 100 glasses of red wine does not go hand in hand with longevity. This is true even for former diplomats.

In the end I decided for Pterostilbene and I stopped taking Resveratrol.

1.My thoughts about supplements in general

Before delving into the details of Resveratrol, let me first outline my general approach of this health project99+. The five key factors for longevity are: (1) diet, (2) stress management, (3) quality of sleep, (4) exercises and strength training, and (5) an active social life.

By excelling in these five areas, you significantly increase your chances for a longer and healthier life. Supplements are the sixth category and, in my opinion, offer the most intriguing avenue for intervention.

Supplements provide hope—hope for a much longer life. Many studies are underway, and life is too short to wait for the results of all of them. Promising findings are emerging at an increasing pace, thanks in part to advancements in AI. I am among those open to taking certain supplements, even though their claimed effects are not yet scientifically proven. I adhere to the “do no harm” principle and choose to give them a try.

2.What can Resveratrol do? At first sight a lot.

Resveratrol is a natural polyphenol (see note below this blog on polyphenols). It has been detected in more than 70 plant species. It is especially found in grapes’ skin and seeds. It acts against pathogens (stuff that can make you ill), including bacteria and fungi.

Many studies have demonstrated that Resveratrol possesses a very high antioxidant potential. It has other bioactive effects, like anti-inflammatory, anticarcinogenic (cancer), cardioprotective, vasorelaxant, phytoestrogenic and neuroprotective.

Longevity experts have been interested in Resveratrol since the early 2000s. Their interest increased particularly following research that suggested its potential role in promoting health and longevity. One study found that Resveratrol could trigger sirtuins. Sirtuins are proteins that are believed to play a crucial role in aging and metabolic regulation. Resveratrol was also linked to calorie restriction, an intervention that has been linked to increased lifespan.

3. One big problem with Resveratrol

Its half-time is low (max a few hours, some studies talk about 15 minutes) and its bioavailability is very limited. Some talk about a few percentages only, others about a maximum of 20%. This means that your body processes most of the supplement before it can do its work. The remainder that works lasts a very short time only. Very disappointing. This covers a wider theme that one should always consider when taking supplements. Omega-3 fatty acids last three days and most of the intake is being used.

4.Pterostilbene comes to the rescue/what is Pterostilbene?

Pterostilbene is a natural substance found in small quantities in vegetables and fruits such as blueberries. Those quantities, however, are so small. You need to take supplements for it to have an effect. Pterostilbene is chemically similar to Resveratrol. Both are compounds known as stilbenes. It is rapidly emerging as a supplement to watch.

5. Differences between Resveratrol and Pterostilbene

Pterostilbene is considerably better absorbed by the gut compared to resveratrol. Pterostilbene has a bioavailability of about 80 percent, compared to 20 percent for Resveratrol. Some studies suggest that the bioavailability of Resveratrol may be even as low as 1-3%.

Pterostilbene also has a longer half-life, which may allow it to be effective at lower doses. Around 2 hours for Pterostilbene and 15 minutes up to one hour for Resveratrol.

Studies have already reported that Pterostilbene can be superior to Resveratrol for certain health conditions. It has shown promise for improving cardiovascular health. Pterostilbene may also enhance glucose levels and cognitive function. One minus is that there are far fewer studies on Pterostilbene than on Resveratrol.

6. Pterostilbene and Longevity/What does Pterostilbene do? A lot

Many studies demonstrate beneficial effects of pterostilbene on health and the aging process. The benefits of pterostilbene are promising, and supplements are likely safe for most people. Still, much more research has to be done. Results with mice is one step, with humans another.

Pterostilbene reduces inflammation and improves DNA repair. It activates sirtuins which are enzymes that repair DNA and improve metabolism. These enzymes can extend health span and lifespan.
Pterostilbene is also an autophagy inducer. Autophagy is the process that clears up cellular waste that accumulates in the cells. During aging, autophagy is reduced. Pterostilbene can also trigger AMPK. AMPK is an important energy sensor in the cells. This activation, in turn, inhibits mTOR, a strong inhibitor of autophagy.
Pterostilbene increases the production of powerful antioxidant enzymes, protecting the cells against oxidative damage. Pterostilbene can improve brain functioning and can protect the brain.
Pterostilbene has also been shown to increase levels of other antioxidants. These antioxidants are linked to everything from improved detoxification to reduced oxidative stress in mitochondria. Mitochondria are the energy powerhouses of our cells. They play a role in most age-related diseases. They also make sure you have enough energy to function optimally.2. It may help fight or prevent cancer.
Several animal studies have found that supplementing with pterostilbene lowers blood glucose levels. This suggests that this antioxidant may play a role in protecting against diabetes. It may also improve insulin sensitivity.
Some evidence even suggests that Pterostilbene and Resveratrol may mimic the effects of calorie restriction. This practice has been shown to increase life span and help prevent age-related disorders.

7. Side Effects of Pterostilbene

Both can on rare occasions have some side-effects. They vary from gastrointestinal symptoms and headaches to fatigue. Rare interactions can occur with some medicines, like blood thinners or medications that are metabolized by the liver. Various studies show that Pterostilbene improves many other biomarkers of cardiovascular health, including lowering blood pressure. This could be problematic for people with already low blood pressure or those on antihypertensive medications.

A recent study suggests a small but significant increase in cholesterol. This change may occur at the normal dose of 100 mg of Pterostilbene. This effect is observed at least for people with a higher-than-normal BMI. But as mentioned before, more studies are necessary. Conducting human trials with all the variables is quite difficult.

8. My experience

After finding out more about Resveratrol I decided to swap it for Pterostilbene. I take several other supplements, so it is difficult to say if and how it works. I find the studies convincing. I never experienced any side effects. A question I want to explore further is how to have the positive influence of Pterostilbene the whole day. Its half-life is 2 hours. This implies that it only works 4 hours per day if you take two per day.

Some experts also believe that pterostilbene and resveratrol are better when consumed together. They act synergistically to promote health and prevent a variety of diseases. This is why you’ll often find them packaged together in supplements. I have not seen much about this, so I only take Pterostilbene.

Enjoy your life, think about the big 5, do not forget your pills,

Robert, your health friend

Note: you often read about “polyphenols”. This is a large and diverse group of 8000 compounds with potential health benefits. They occur as compounds in plants and are known for their antioxidant properties and potential health benefits. They do not directly influence the plant’s growth, development, or reproduction. However, they play important roles in protecting plants from ultraviolet radiation, pathogens, and herbivores.

Note. However, as with many compounds, the exact half-life can vary based on factors such as the dosage, individual metabolism, and form of pterostilbene (e.g., whether it is taken as a supplement or comes from food sources). Additionally, pterostilbene is reported to have improved bioavailability compared to resveratrol, which may influence its effects in the body.

WHAT DOES IT ACTUALLY MEAN: DEEP TISSUE MASSAGE? AND IS IT IMPORTANT? YES! (health project99+)

Uganda, mother and son

Dear reader,

Does one always understand what one reads? In my case I often don’t. Take for example “deep tissue massage”. Highly recommended by any masseur. But why? What does it mean? What tissue she (my masseur) is talking about? Apparently about connective tissue. What is this? And what about the muscles?

Household words in this context are collagen, cartilage, osteoarthritis. In the world of connective tissue there is a lot of hype, exaggeration and fake promises. So be careful and do not fall for all the claims. The good news is that studies show that massage has positive effects on your tissues. Massage also benefits your overall health as it is integral to your immune system; in particular the deep tissue massage.

1.Introduction

We all know that muscle loss, or sarcopenia, is something we should prevent. Without action, an average woman can lose approximately 6 kg of muscle between the ages of 25 and 65. It is also important to keep flexibility. Strength and resistance training, tai chi, and yoga are all beneficial activities. They are effective and also enjoyable. These activities support overall health.

Massage should be included in this list of active health interventions, both for prevention and treatment. Many of us tend to visit a masseur only when we face problems. Still, regular massages can help keep the body loose and flexible, contributing significantly to overall health. This blog will explore this topic further.

A central choice offered by massage therapists is the so-called deep tissue massage. Contrary to what some might think, deep tissue massage is not just about treating superficial muscles beneath the skin. It primarily targets deeper layers of both muscle and connective tissue. The main goal is to relieve tension in muscles that are chronically tight. These contracted muscles can detrimentally affect your health more than you might realize. Consider it a two-step approach: addressing issues in the connective tissue to effectively reach the deeper layers of muscle.

I strongly encourage readers to educate themselves about different types of massage techniques. This knowledge can help you determine how to best incorporate massage into your health routine.

2. To start, what exactly is “connective tissue”?

Humans have four main types of tissues. Connective tissues are the focus of this blog. Epithelial tissues are also important (see note at the bottom of this blog). In addition, there are muscle and nervous tissues.

Connective tissue is essential for maintaining the body’s structural integrity. It facilitates communication and transport. It provides protection and supports various physiological functions. It is a vital component of the overall body system.

Connective tissue is composed of a variety of cells (see note at the bottom of this blog). It also includes fibers and an extracellular matrix (see note at the bottom of this blog). The composition and structure of the extracellular matrix can vary widely among different types of connective tissue. These include loose connective tissue, dense connective tissue, cartilage, bone, blood, and adipose (fat) tissue.

3. What different types of connective tissue are there?

Loose Connective Tissue. (Provides support and elasticity; found beneath the skin and surrounding organs).
Dense Connective Tissue. (Composed of closely packed collagen fibers and provides tensile strength; found in tendons and ligaments).
Adipose Tissue. (Specialized fat storage for insulation and energy storage).
Cartilage. (Provides flexible support; found in joints, the nose, and ears).
Bone. (Provides structural support and protection; stores calcium and produces blood cells).
Blood. (A liquid connective tissue responsible for transport and communication within the body)
Lymph. (Part of the immune and circulatory systems; helps transport lymphatic.

4. And what are the many functions of connective tissue?

In short, it provides structural support and shape to the body.

In line with this, connective tissue plays a crucial role in anchoring and binding other tissues and organs together. Tendons connect muscles to bones. Ligaments connect bones to other bones at joints. Both tendons and ligaments are types of connective tissue.

Blood is a specialized type of connective tissue responsible for transporting nutrients, gases, hormones, and waste products throughout the body.

An important function of some connective tissues is the protection of organs. For instance, adipose tissue (fat) acts as a cushion, providing protection for vital organs.

Moreover, connective tissue is integral to the immune system. It houses various cells involved in immune responses, such as macrophages and lymphocytes. These cells help defend against pathogens (substances that can cause illness). It also stores energy and nutrients. Adipose tissue stores fat for energy reserves. Bone tissue stores essential minerals like calcium and phosphorus.

Another well-known function of connective tissue is seen in cartilage. It provides flexibility and support in joints. This allows for smooth movement without friction between bones.

Additionally, connective tissue plays a vital role in the healing and repair of tissues after injury. It can regenerate and form scar tissue to restore structure and function. Connective tissue also contains signaling molecules and fibers that facilitate communication between different cells and tissues in the body.

5. The relationship between connective tissue and aging is multifaceted

Age-related changes can lead to decreased strength, elasticity, and overall resilience of connective tissues. While it is not possible to completely stop the effects of aging on connective tissue, there are several strategies. These strategies may help slow the process and mitigate the negative impacts. Aging is a natural biological process, and connective tissues, like all tissues in the body, undergo changes over time.

Maintaining a healthy lifestyle that includes regular exercise, a balanced diet rich in nutrients that support connective tissue health (like vitamin C, omega-3 fatty acids, and amino acids/protein), staying hydrated (drink a lot during the day!), and avoiding smoking can help mitigate some of the negative effects of aging on connective tissue.

Protect from Injury. Be mindful of body mechanics and use protective gear during activities that risk injury. Avoid repetitive strain and take breaks to prevent overuse injuries.

Some people may find benefits from supplements that support joint health, such as glucosamine, chondroitin, collagen peptides, or hyaluronic acid. I already wrote about glucosamine and will write about a LED mask. Interesting things going on.

6. Well known issues with your tissues……

Reduced Collagen Production. Collagen is the primary protein in connective tissue, providing structure and strength. As we age, the body’s ability to produce collagen decreases. This causes a decrease in the elasticity and firmness of skin, contributing to wrinkles. It also leads to increased joint stiffness. Additionally, there is a higher risk of injuries. How to compensate this collagen loss is a billion-dollar business, with only few products and methods that work. I write about in another blog.
Elastin Degradation. Elastin fibers allow tissues to resume their shape after stretching. Aging can lead to the breakdown of elastin. This can result in less elastic skin and blood vessels, leading to sagging skin and potential cardiovascular problems.
Changes in Ground Substance. Aging can reduce the moisture content in connective tissue. This reduction leads to stiffness in the body. It also results in decreased cushioning in joints (osteoarthritis). This is the result of changes in certain glycans that help keep moisture and offer resilience to tissues.
Increased Cross-Linking. where sugar molecules bond with proteins. The age-related misery does not stop. Cross-linking can lead to decreased flexibility and increased rigidity in tissues. This contributes to conditions like reduced mobility and joint pain.
Degenerative Changes leading to osteoarthritis. Connective tissues can undergo degenerative changes, including the wear and tear of cartilage in joints. This can lead to osteoarthritis, characterized by pain, stiffness, and reduced mobility.
Increased Risk of Injuries. As connective tissues become less resilient and more rigid with age, they are more susceptible to strains, sprains, and tears. Older adults may experience more frequent injuries and longer recovery times.
Inflammatory Changes. Aging is also associated with a low-grade inflammatory state, which can affect connective tissues and their healing processes. Chronic inflammation can exacerbate the degeneration of connective tissues and contribute to age-related diseases.
Impact on Healing: The capacity for connective tissue repair tends to decline with age. This means injuries may take longer to heal.
7. Main effects of deep tissue massage on connective tissue
Deep tissue massage can positively affect connective tissue health. It does so through mechanisms like (1) fibroblast stimulation and (2) inflammation reduction. It also includes (3) collagen remodeling and (4) enhanced hydration.
(1). Fibroblast Activity. Fibroblasts are cells responsible for producing collagen. They also produce other components of the extracellular matrix. These are crucial for maintaining the integrity of connective tissue. Studies suggest that massage can stimulate fibroblast activity, potentially enhancing collagen production, which helps improve tissue elasticity and strength.
(2). Inflammation Reduction. Deep tissue massage has been shown to reduce markers of inflammation in the body. This can be beneficial for connective tissue, as chronic inflammation is linked to tissue degeneration and aging. Lowering inflammation can lead to improved healing and recovery from exercise or injury.
(3). Collagen Remodeling. Massage can promote collagen remodeling by altering the structure of collagen fibers. This is important for maintaining flexible and functional connective tissue. Manipulative techniques help break down adhesions or scar tissue, enabling better movement and operation of tissues.
(4). Tissue Hydration. Massage increases blood circulation, promoting better hydration and nutrient delivery to tissues. Improved hydration is essential for the health of connective tissues, as they need adequate moisture for flexibility and operation.

8.Scientific Studies on frequency and effectiveness

The good news is that research suggests that regular massage can have accumulative benefits. Best seem to be regular sessions. Some studies indeed show that deep tissue massage can be effective in managing chronic pain. It can also help alleviate muscle tension and even reduce stress levels.

9.My experience

I could not do without. No more knobs on my back and my whole body feels much better. I support this with exercises and some massage equipment at home.

10. Visualizing connective tissue (for example on your back) can be done through a few different techniques.

You can palpate (gently press) different areas of your back to feel for various structures. You may feel tendons and ligaments that are part of the connective tissue system. It will help if you understand the different muscles of course. Look for diagrams or models (websites, apps) that illustrate the back’s connective tissue structures. There are various apps available that allow you to explore 3D models of human anatomy.

MRI is an imaging technique providing detailed images of soft tissues, including connective tissue, muscles, and fascia. And we have ultrasound as well. This can also be used to visualize soft tissues. It can provide insights into the condition of connective tissues like tendons and ligaments.

Engaging in practices such as yoga or Pilates can enhance your awareness of how connective tissue supports movement. Pay attention to how your body feels during these practices. Notice how it behaves. This can provide indirect insight into the state of your connective tissue.

Understanding the connective tissues in your back requires combining knowledge of anatomy. It involves utilizing technology and imaging. Engaging in physical exploration through touch and movement is also essential.

11. If you have developed knobs or lumps in your back, they might be associated with connective tissue. This condition could be due to various causes.

Knobs in your back related to connective tissue can stem from a variety of conditions. Some can be prevented and/or solved by physical activity, proper posture, and stress management.

Trigger Points These are small, tight areas within a muscle that can feel like knots. They are often caused by muscle overuse, stress, or poor posture.

Fascia is a layer of connective tissue that surrounds muscles and organs. Sometimes, due to injury or inflammation, the fascia can develop adhesions or thickened areas that feel like knobs. A masseur can do wonders.

Something similar are lipomas These are benign (non-cancerous) tumors made up of adipose (fat) tissue. They can occur in the subcutaneous tissue, which is just beneath the skin. Lipomas are typically soft and movable and can vary in size. Only a surgeon can remove them. The same applies to fibromas, benign tumors. They can be firm and may or may not cause discomfort.

A strain or tear in a muscle can lead to localized swelling and may form palpable knots. Symptoms may include pain, swelling, and reduced range of motion. Here we have potential work for a masseur and own massage work as well.

Skeletal Conditions like osteophytes, bone spurs that can form on the vertebrae due to degenerative conditions like arthritis. No work for a masseur.

Cysts. Sometimes fluid-filled sacs can develop in areas of connective tissue, leading to a hard or soft lump. They can be painless or cause discomfort.

Conditions like abscesses, infections, or inflammatory disorders can cause localized swelling. Knobby structures may form due to the body’s immune response.

12. When to Seek Medical Attention

If the knobs are new, painful, or growing, consult a healthcare professional for a thorough evaluation. See a professional if they are accompanied by other unusual symptoms, like fever, weight loss, or persistent discomfort.

13. Some notes

a. Extracellular matrix is a complex network of proteins and carbohydrates. It is found outside of cells. It provides structural support and regulates various cellular functions. There is collagen (provides strength), elastin (provides elasticity), and reticular fibers (provide support. There is also ground substance, a gel-like material that helps hold cells and fibers together; it contains water, proteoglycans, and glycoproteins.

b. Epithelial tissue is a type of tissue that forms protective coverings on body surfaces. It lines cavities and organs. It is also involved in absorption, secretion, and sensation.

c. Various types of cells are found in connective tissue

Fibroblasts.Responsible for producing fibers and the ground substance.
Macrophages.Involved in immune responses and cleaning up debris.
Adipocytes. Store fat and serve as energy reserves.
Mast Cells. Play a role in allergic responses and inflammation.
Lymphocytes. A type of white blood cell involved in immune response.

Dear readers, this was much too long. There was too much to tell about connective tissue and deep tissue massage so I do not apologise .

Take care and life a long and healthy life.

Robert, your health friend,

5. TRYING TO UNDERSTAND METABOLISM AND METABOLIC HEALTH (health project99+)

Inside a mosque in Samarkand/Uzbekistan

Dear reader,

Metabolism/metabolic health is a concept that all health experts use, but that few people really understand. Neither did I: all I knew wat that it was something to do “with food intake and energy”. And that good metabolism is important .

1.Looking at metabolism from a disorder/disease point of view

I started to understand metabolism better when I looked at it from a disease point of view. Which diseases are caused by bad metabolism, and which have other causes? It turns out that most diseases are not related to metabolism but occur because of (for example) viruses. In the last para of this blog, I provide an overview of all non-metabolic disorders and diseases. It’s incredible how many diseases there are, by the way .

You can roughly divide metabolic diseases into two groups when we concentrate on them. There are plenty of these diseases as well. One group of disorders or diseases occurs wholly or partly because of your lifestyle. The second group is genetic and inherited. In the second group, you will find many rare diseases. The good news is that developments are progressing quickly. More and more diseases can be cured.

2.Definition of metabolism

After this “disease-focused” introduction, let us turn to the definition of metabolism.

Metabolism refers to how your body converts food and drink into energy to keep you alive and functioning. Your body’s metabolism never stops — even when you’re resting or sleeping. It constantly sustains basic bodily functions. It involves all the chemical processes occurring in the cells of your body every moment of the day. These processes help you breathe, move, grow, and repair cells, manage hormone levels, regulate body temperature, and much more. If there are no issues, your metabolism is functioning well; if not, you may have a metabolic disorder.

Metabolism consists of thousands of chemical processes within your cells that keep your body operating effectively. Your metabolism is healthy when all these processes work efficiently. However, if one or more processes do not function properly, you may experience metabolic problems. Consider this analogy: metabolism is like a car, and the various processes are its components. The car operates smoothly when all parts function well.

3.Indicators of a well-functioning metabolic function

A well-functioning metabolism is related to several factors.

Energy Production. A healthy metabolism efficiently converts carbohydrates, fats, and proteins from food into usable energy (ATP) while minimizing waste.
Nutrient Utilization. A functioning metabolism enables the body to effectively use nutrients. It also allows the body to store nutrients for various bodily functions. These functions include growth, repair, and everyday activities.
Metabolism plays a crucial role in weight management. A balanced metabolic rate helps maintain an appropriate weight relative to caloric intake and expenditure.
Metabolic health is closely linked to hormone function (e.g., insulin, thyroid hormones), which regulates how the body stores and uses energy.
Overall Health. A well-functioning metabolism supports many physiological processes. These include digestion, immune function, and energy levels. It contributes to overall health and well-being.

4.And what is metabolic rate?

Metabolic rate is the rate at which the body converts food into energy through biochemical processes. It reflects how quickly the body burns calories to support essential functions like breathing, circulation, and cell production. It also supports physical activity.

Metabolism isn’t always functioning at the same “rate.”; this depends per situation and per person. Your body can use more or less energy during different times of the day and for various reasons. The metabolic rate can be influenced by factors such as age, sex, body composition, and levels of physical activity.

Another term often used is the basal metabolic rate (BMR), which is the energy expenditure at rest. Your basal metabolic rate (BMR) indicates the number of calories your body needs to function at a basic level. Just as with the general metabolic rate several factors can influence your BMR, and the rate is different for everyone.

Someone with a fast metabolism or fast basal metabolic rate (BMR) burns a lot of calories even while at rest. If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going. Your metabolic rate alone doesn’t determine your body size, and vice versa.

5.The two main groups of metabolic processes (catabolism and anabolism)

Catabolism is the breakdown of macronutrients (carbs, protein and fats) you consume into their simpler forms. For example, your body breaks down carbohydrates into glucose, which enters your blood as blood glucose (=sugar). These macronutrients are the basis of the fuel your body uses for all its cells.

Anabolism is the opposite of catabolism. Your body takes smaller units (like amino acids) and puts them together to create bigger structures (like proteins). Anabolism is essential when you get an injury, and your body has to heal. It’s also essential for bone growth and building muscles.

6.How does metabolism affect weight?

Many people believe that metabolic problems are responsible for weight gain or loss. However, your metabolism naturally regulates itself. It meets your body’s specific needs. It is rarely the sole cause of weight fluctuations. In general, if your body uses more calories than you take in, you will lose weight (and vice versa). Nonetheless, several other factors affect how many calories your body requires—many of which are difficult to predict.

The commonly referenced figure of 2,000 calories for daily caloric needs is a very rough guideline. Individual requirements can vary widely based on factors such as age and gender. Activity level and overall health also play a significant role.

In summary, while metabolism is an important factor, it reflects how well your body functions. It measures energy production, nutrient utilization, and maintaining vital physiological processes. Additionally, lifestyle components such as diet, exercise, sleep, and stress significantly influence metabolic function. This underscores the importance of making healthy lifestyle choices to support metabolic health.

7.You often read about homeostasis as well? What is this?

Homeostasis is the process by which living organisms regulate and maintain a stable internal environment despite external changes. This includes the regulation of factors such as temperature, pH, and concentration of ions, ensuring optimal conditions for cellular functions.

8.What are metabolic disorders/diseases?

A metabolic disorder is a condition that arises from issues in processing energy. Your body may not process nutrients properly to function well. Metabolism involves a complex series of biochemical processes. Many different things can go wrong in these processes. This can lead to a wide range of metabolic disorders.

Metabolic processes are complex. Metabolic disorders can present with a wide range of symptoms. These symptoms vary significantly depending on the specific disorder and the individual.

9.There are two main groups of metabolic disorders

Metabolic disorders can be broadly categorized into two main groups: genetic (Inherited) metabolic disorders and acquired metabolic disorders.

The genetic disorders are conditions that you are born with. They occur due to gene mutations. These mutations affect the metabolism of certain substances in the body. Many of these types of metabolic disorders are endocrine system conditions and involve hormone imbalances.

Acquired metabolic disorders are conditions that develop later in life. They are often (but not always) linked to factors such as lifestyle choices, diet, and other health conditions. Examples include type 2 diabetes, metabolic syndrome, and obesity.

Some acquired metabolic disorders may arise due to other medical conditions, hormonal changes, or environmental factors. Additionally, they can result from damaged or diseased organs or autoimmune attacks on the body’s tissues. For instance, excessive alcohol consumption can lead to liver damage. This damage can result in metabolic dysfunctions related to the liver. One example is alcoholic liver disease.

10.Lifestyle: which factors are in your control?

Genetic and age-related factors significantly impact metabolic rate. Nonetheless, individuals can actively manage their lifestyle choices. This management can influence their overall metabolic health. Hence, it’s oversimplified to say that metabolism and metabolic rate are mostly out of one’s control.

Eat balanced meals regularly. Don’t skip meals. Your metabolism works best when it has a steady source of energy. Skipping meals or eating too few calories can slow down your metabolism.
Focus on nutritious foods. Choose fresh fruits and vegetables, lean proteins, whole grains and healthy fats.
Stay active. Exercise, especially strength training and resistance exercises, helps build muscle. Muscle burns more calories than fat, even at rest. This can boost your metabolic rate.
Get enough sleep. Quality sleep is essential for a healthy metabolism. Lack of sleep can disrupt your hormones and slow down your body’s ability to use energy efficiently.
Stay hydrated. Drinking enough water helps your body’s metabolic processes work properly. Even mild dehydration can slow down your metabolism.
Avoid extreme diets or long-term fasting. Drastic calorie cuts or prolonged fasting can slow your metabolism and cause your body to store energy.
Avoid stress.

11.Which factors are outside your control?

Your genetic makeup can influence your metabolic rate and how your body processes energy.
Metabolism typically slows down with age due to loss of muscle mass and hormonal changes.
Men generally have a higher metabolic rate than women, primarily due to higher muscle mass.

12.To test your metabolism. Is this possible?

Yes, you can, but not in all countries. The two most common tests are the basic metabolic panel (BMP) and the comprehensive metabolic panel (CMP). Several other types of blood tests and urine tests can assess many metabolic issues, as well.

13.As promised, some examples of non-metabolic diseases.

Metabolism plays a critical role in many bodily functions. Nevertheless, health problems can arise from a variety of other systems and factors. Here are some common categories of health problems that are not primarily metabolic in nature. At times there is overlap.

Infections caused by bacteria, viruses, fungi, or parasites can lead to diseases like influenza, pneumonia, tuberculosis, and HIV/AIDS. These conditions are not primarily related to metabolic processes but rather to the body’s immune response and pathogen interaction.
Conditions affecting the heart and blood vessels may arise from lifestyle factors. Such conditions include hypertension (high blood pressure), coronary artery disease, heart attacks, and strokes. Lifestyle choices can lead to these issues. Genetics and other non-metabolic factors also play a role.
Problems such as arthritis, osteoporosis, and injuries (e.g., fractures, sprains) are related to the musculoskeletal system and mechanical issues rather than metabolic dysfunction.
Conditions affecting the nervous system include epilepsy, multiple sclerosis, Parkinson’s disease, and Alzheimer’s disease. These conditions involve neurological pathways and brain function. They are not primarily metabolic in nature.
Diseases such as asthma, chronic obstructive pulmonary disease (COPD), and lung infections do not originate from metabolic processes. However, they influence respiratory function.
Conditions like gastritis, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gallstones affect the digestive system. These conditions do not necessarily qualify as metabolic diseases.
Mental health issues such as depression, anxiety disorders, schizophrenia, and bipolar disorder often have complex causes. These may include genetic, environmental, and psychological factors. They are not purely metabolic.
Diseases where the immune system attacks the body’s own tissues are not primarily metabolic problems. Examples include rheumatoid arthritis, lupus, and multiple sclerosis.

I hope you find this text useful. It helped me a lot to better understand the concept of metabolism. Now time for a long beach walk.

Take care and live a happy and healthy life!

Robert, your health friend

(2017) somewhere in Uzbekistan, in need of losing some kilos

28. ARTIFICIAL INTELLIGENCE (AI): YOU AIN’T SEEN NOTHING YET (health project99+)

Beach in South Africa

hapterDear reader,

The integration of artificial intelligence (AI) and quantum technology will dramatically advance the medical sector. This will lead to unimaginable breakthroughs in drug discovery, personalized medicine, and optimized patient care. Precision treatments, enhanced diagnostic capabilities offer us exciting roads for a longer life as well.

Old linear models of progress in medicine and longevity will no longer be appropriate.

Our traditional backward-looking view of history suggests that the future twenty years of advances will be similar to the past. This perspective ignores the exponential nature of what is going on. AI transformation goes beyond adopting new tools; it involves rethinking the fundamentals of how health is delivered and accessed.

Potential for longevity enhancements is one thing. However, it is also crucial to acknowledge the legal challenges. Traditions and ethical considerations slow down these technological advancements. There is a high probability that rapid health advances will remain reserved for a small group of wealthy people. This situation is expected, at least in the initial phase.

1.The place of AI in health- and lifespan

I realize the risk that I oversimplify the complex health dynamics in my text below. Factors such as genetics, environment, and socio-economic status play important roles in health outcomes. Still I like to make the point that healthy lifestyle choices are a determining contribution to better health.

So painting with broad strikes, most individual lives look as follows. When engaging in harmful behaviors, like smoking, your health span will be about 60 – 65 years. Avoiding the five key areas also contributes to this shortened health span. These areas include food/drinks, exercise, stress/sleep, environment, and social life. The remaining years from 65 to 85 will be spent with an increasing amount of health problems. This sounds bleak, but reality for most.

To improve your health span, the recipe is quite easy. Stop the bad things! Pay attention to the good things. And have some luck of course, but your destiny is in your hands for 80 – 90%.

As I have written before, a first area where there is interesting potential to prolong life is with certain supplements. To name a few: Berberine, Spermidine, Fisetin. For all three there are serious indications that they can contribute to a longer life (longevity).

The integration of AI into drug discovery processes has shown promise in identifying novel compounds. These compounds specifically target the biological mechanisms of aging. This integration improves the efficiency and accuracy of developing longevity-promoting therapies, including supplements.

However, there is much more to AI, including the promise of adding decades to your life. Or even eternal life?

2.AI and longevity in the coming years

Based on all what I read, I am convinced that this decade will feature increasingly dramatic pharmaceutical discoveries. Nutritional discoveries will also increase, largely driven by advanced AI. By around 2030, perhaps the most diligent and informed people will reach “longevity escape velocity.” This is a crucial moment. We can add more than a year to our remaining life expectancy each calendar year that passes. Whether this would be a process without end is too early to tell. However, pushing the end of life somewhere in the 99+ would already be great.

But let me add that “longevity escape velocity” remains a theoretical concept and hasn’t been substantiated with concrete evidence.

3.AI and longevity in the wild 30’s

For the next decade a bold prediction. Nanorobots are on their way. They will be programmed to destroy all types of pathogens. They will also be able to treat metabolic diseases. Our major internal organs (except heart and brain) put substances into the bloodstream, or they remove them. Many diseases are caused by their malfunction. As we know diabetis type 1 is caused by failure of the pancreatic islet cells to produce insulin.

The future medical nanorobots will monitor the blood supply. They will increase or decrease various substances, including hormones, nutrients, oxygen, carbon dioxide, and toxins. This process will augment or even replace the function of the organs. Using these technologies, in some optimistic scenarios, we will largely be able to overcome diseases. We may also conquer the aging process by the end of the 30’s.

We will see; many see the paragraph above as overly optimistic or speculative. While advances are being made, completely overcoming diseases and the aging process presents extraordinary scientific challenges. There are also ethical challenges that may not be resolved by the end of this decade.

4.First examples of AI in practice in the early 20’s

AI and computational tools are increasingly employed to facilitate various aspects of vaccine development. These tools are used in the analysis of viral genetic sequences (ref COVID vaccines). This is a work in progress, as is the case everywhere with AI. Results depend on context. They also rely on the quality of the training data and specific algorithms.

AI algorithms are used to analyze medical images, such as X-rays, MRIs, and CT scans. Deep learning models can already detect conditions like tumors or fractures. Their accuracy is comparable to or exceeding that of radiologists. A UK study showed that new AI software is twice as accurate as professionals. It excels at examining the brain scans of stroke patients.

AI-powered tools are being developed to assist in diagnosing diseases. These tools analyze lab results, patient history, and symptoms to suggest possible diagnoses.

AI is utilized to analyze genetic information and other patient data to personalized medicines. We will see this in the coming few years.

AI accelerates the drug discovery process by predicting how different compounds will behave in the body. It has access to the 1000’s studies worldwide, something no scientist will ever have.

AI algorithms are used to predict patient outcomes, readmission rates, and disease outbreaks.

Remote Monitoring is on a rapid rise. AI is used with wearable technologies. These technologies monitor patients’ vital signs and health metrics in real-time.

AI will assist in identifying suitable candidates for clinical trials. It will help predict the spread of infectious diseases. AI will streamline administrative tasks in healthcare settings. Through Chatbots and virtual health assistants, it will provide patients with information, triage symptoms, and remind them to take medications.

5.Main challenges

Healthcare is “below average” in its adoption of AI, according to a recent World Economic Forum white paper. This is in comparison to other industries.

Adoption will be hindered by three main elements. These are not sexy, but extremely important. First, there is a need for new regulatory complexities. These must align with the rapid adoption of digital health technology. One has to fear that politics in most western countries will not be capable of adapting. There is a reason why Gulf States have the ambition to play a leading role

In the second place the current change management models are outdated and inflexible. In the third place the medical sector (with all respect) is traditionalist and not quick to embrace change.

Whatever change there will be, we will have to accept that a fundamental rethinking will not occur universally. Many healthcare systems resist change due to entrenched practices. Bureaucratic structures may slow the adoption of AI technologies.

6.Ethical concerns

Some have a strong ethical concern about equity and inequality. A common concern is that only the wealthy will be capable of affording the technologies of radical life extension. In the first phase, this will be the case. Nevertheless, when costs go down, new longevity steps will become available to more and more people. Just look at the history of the cell phone. First a toy and instrument for the wealthy, now there are billions around.

Living for ever is of course even beyond science fiction. Still, in AI circles, you already have ethical discussions about this topic. Not for this blog this time. Current understanding of biology asserts that there is no scientific roadmap that suggests immortality can be achieved. Extending by decades or more however seems increasingly in the realm of the possible.

On this optimistic note,

I remain, Robert, your health friend

Tafelberg, Cape Town

0. MY HEALTH ESSENTIALS: SHOULD IT INCLUDE VIBRATION/WHOLE BODY VIBRATION DEVICES? (health project99+)

Humboldt hotel in Avila/Venezuela

Dear reader,

This blog discusses once-hyped fitness equipment, the Power Plate, and other whole-body vibration devices. I remember its commercial introduction in the early 2000’s, when the famous Dutch soccer player Johan Cruyff endorsed it. As a loyal Dutch soccer fan, I was persuaded to buy one, already 15 years ago.

While the hype has diminished, this vibration technology remains popular, and most fitness centers have one. Does it work? To a certain extent, yes. Do I recommend it? No. Am I against it? No, but there are several health risks linked to its use. My suggestion is to join a reputable gym that offers professional vibration equipment. I wouldn’t pay over 2000 euros to buy a Power Plate for home use again. I completely agree with what fitness professionals say on this topic.

1.What do fitness professionals say?

In summary, there are proven benefits linked to Power Plate. However, opinions on the efficacy of whole-body vibration technology (WBV) differ. Many fitness professionals advocate that WBV should complement, rather than replace, traditional exercise techniques for optimal results. They do find that strength training becomes easier as you incorporate WBV into your routine.

At my gym, we have several workout plans for its very professional whole body vibration equipment. These include strength training, anti-cellulite routines, and fat-burning programs. I also notice that very few people use it.

2.My experience, positive and negative

Positive At home I the power plate for use a few exercises, mainly squats and reinforcing my lower legs. I also do some weights while on the power plate. I love my power plate best when I have an injury with my legs. I lie on my back and place my legs on the power plate. I let the vibration do its healing work. For me it functions and I notice the difference.

Negative See the health risks below. I know it is standard practice to put a disclaimer for every health claim. But, for whole body vibration devices, it is really necessary. In my case from headaches to release of kidney stones.

3.What is a whole-body vibration device/the technique?

The Power Plate is a type of vibration exercise machine. The concept of whole-body vibration training has its roots in earlier research. The Power Plate utilizes this concept. These devices were developed in the 1960s and 1970s.

Whole-body vibration (WBV) involves applying mechanical oscillations to the body. This occurs through a vibrating platform generating vertical and/or horizontal vibrations. This mechanical stimulation activates muscle contractions via the reflex arc, engaging both the somatic nervous system and the neuromuscular system. The vibrations induce a series of rapid muscle contractions, known as tonic vibration reflex. This reflex can enhance muscular strength. It can also improve your body’s ability to sense movement, action, and location and stimulate blood flow.

Research is ongoing. Indications are that WBV can also influence various physiological responses. These include alterations in hormone levels, increased flexibility, and potential benefits for bone mineral density through) is any of various mechanisms by which cells convert mechanical stimulus into electrochemical activity. These effects occur because kinetic energy from the platform transfers to the body. This transfer impacts both the musculoskeletal and cardiovascular systems. Safety considerations are crucial. It’s important to adhere to recommended exposure guidelines. These measures are essential to mitigate potential adverse effects associated with excessive vibration exposure.

4.(Potential) benefits of WBV-training

Whole-body vibration (WBV) training is exemplified by devices like the Power Plate. Studies have shown its promising benefits. It is effective in enhancing muscle activation and improving bone mineral density. It also supports balance and stability. These factors are critical for maintaining independence and quality of life in older adults. Research indicates that WBV can aid fat cell breakdown. It boosts collagen production and improves circulation. These effects collectively contribute to skin firmness, reduced water retention, and relaxation. Furthermore, WBV may engage in significant recovery support post-exercise by promoting blood flow and enhancing flexibility.

Additionally, there is emerging evidence suggesting that WBV could have anti-aging effects, particularly for older populations. While “anti-aging” can be a broad concept, scientific studies have focused on tangible aspects of aging. These include maintaining muscle strength and metabolic health. They play vital roles in overall health as one ages. By incorporating WBV training into fitness regimens, individuals may derive notable physiological benefits that align with healthier aging. It is often recommended to use it as a complementary tool alongside traditional exercise methods for optimal results.

5.Price/unexplainable differences

Some health essentials are inexpensive, while others are not. The price difference among Power Plates and similar vibration training devices is quite striking. It can range from a few hundred euros to 20,000 euros. Some devices cost merely a few hundred euros. Others can reach up to 20,000 euros. This is approximately 23,000 USD. Despite various comparative studies, I still find it difficult to understand why the price difference can be that huge. One reads also rather favorable research on low-cost models.. While a sturdy, high-end model is essential for a fitness school, is it really necessary for home use?

The reasons given for the price disparity do not convince me. Factors mentioned include construction quality and advanced vibration technology. This technology allows for more precise control over frequency and amplitude. Additionally, there are more powerful motors that enhance performance and longevity. Additionally, commercial-grade machines are designed for gyms and fitness centers, while lower-cost models are often more compact, targeting home users. Higher-priced models also offer extra features, like programmable settings, larger platforms, and built-in health assessments.

6.Health risks, quite a few

Sessions on vibration plates have general guidelines. Each session should be limited to a limit of 30 minutes. It is preferable to leave two days between sessions. Overdoing it may strain joints, retinas, and organs, which is a worrying thought—especially when you consider the phrase “straining organs.”

The potential side effects of excessive use include headaches and neck pain. They also encompass dizziness, motion sickness, and digestive problems. I have experienced all of these firsthand. Not always, but at times.

Extra risks mentioned include back pain, nervous system damage, and cardiovascular disease. There is a long list of individuals who should avoid using vibration plates. At the very least, they should consult their doctor beforehand. This list includes pregnant individuals. It also includes those with a history of stroke, heart disease, or diabetes. Individuals with blood clotting disorders, pacemakers, seizure disorders, and ocular disorders are also on the list.

On a personal note, I would add that those prone to kidney issues should exercise caution as well. I am prone to small kidney stones. After a session on a vibration plate, I have noticed that my stones can become mobilized in my body.

7.Lose weight/burn fat

One of the main claims of the Power Plate is weight loss, but I have my doubts. It might be part of an overall strategy. However, doing exercises on the Power Plate alone won’t be effective. I’ve come across numerous user comments online that confirm the Power Plate alone will not help with weight loss.

In the best case, using the vibration equipment in a fat-burning program may not help you lose weight. The scale might not show fewer pounds. However, you will notice a tighter physique. Fat tissue is often replaced with muscle.

One day, I will write about weight loss. My theory is to set the bar low. Aim for a weight loss of 1 kg per month. Eat less and healthier. Exercise more. This approach works for everyone—believe me.

Now, I’m off to the gym. I’ll spend about 10 minutes on the impressive WBV equipment. Then, I will do some other exercises for the rest of my workout.

Take care and enjoy life!

Robert, your health friend