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11. SUGAR, THE DEVIL IN DISGUISE/PART 1: SOME BASIC CONCEPTS

“Too much sugar is not good for you, but you need some for your energy.” “Sugar is those white blocks you put into your coffee or tea.” “Brown sugar is better than white sugar, but honey is the best.” This is how generations of people viewed sugar, including my parents.

I must admit that I have a sweet tooth. For decades, too much sugar resulted in unnecessary extra kilos for me. My many visits to the dentist testified to the sweets I consumed. I did a lot of sports, which kept things under control and, in general, I followed a healthy diet.

Unfortunately, sugar can be responsible for much more than excess weight or cavities. Before studying health issues, I was unaware of the havoc sugar can wreak on your body, from impacting your brain health to causing fatty liver, similar to the effects of excessive alcohol consumption

While 100% scientific proof is lacking, there are clear indications that sugar is addictive, not unlike hard drugs. To sugar, one should also add nutritionally poor white starch, such as white bread, white rice, etc.

For people with diabetes, spikes in glucose levels are plainly harmful. There is growing evidence of a greater impact from simple carbs. Sugars and refined starches do more than add calories or complicate life for people with diabetes. Added sugars and refined starch can cause health problems that sugars from fruit or complex carbs do not.

Sugar = Carbohydrate

The first thing I learned is that sugar is not a separate food group but a carbohydrate. Realizing that sugar is a carb helped me understand the concept of sugar much better. There are three main groups of carbs (sugar, starch, fiber), with sugars being so-called simple carbohydrates. Their organic formula is a multiple of carbon (C), hydrogen (H), and oxygen (O).

Glucose is a very common sugar. It is a hexose with six carbons (C), twelve hydrogens (H), and six oxygen (O) atoms (C6H12O6). Other common sugars are fructose and galactose (both of which have the same formula), sucrose, and lactose (both C12H22O11).

Sugar is Everywhere

Sugar is ubiquitous in nature. It is present in hundreds of different forms. Examples include lactose in milk or natural sugar in fruits and vegetables. It is the generalized name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are composed of carbon, hydrogen, and oxygen. Various types of sugar are derived from different sources.

It is also added generously to bread, cereals, pizza, and basically most processed foods. Just read the labels—it will make you depressed to see how high your added sugar intake can be. You also need a scientific degree to uncover the different names for sugar. Generally speaking, chemical names ending in “-ose” indicate sugars. “Syrup” indicates a sugary solution. Malting processes starchy grains like wheat and barley. This method converts them into sugar. As a result, “malt extract” will be mostly sugar.

An Added Sugar Calorie = An Empty Calorie

Your body needs energy (in the form of glucose/ATP). The source of this energy is crucial because you need meaningful calories, not empty calories. Two lumps of sugar give you the same amount of sugar as one banana. However, there is a world of difference. The lump of sugar gives you a fast but short spike in your energy level. In contrast, the sugar in the banana comes with vitamins, minerals, and other important compounds. Not to forget the starch, which can be up to 80% of the weight of unripe bananas. This starch is primarily resistant starch. It improves gut health by acting as a prebiotic. It also helps with blood sugar management. Furthermore, it increases satiety.

Those who think that all calories are the same are wrong. Technically/organically, added sugar is not different from naturally occurring sugars. In other words, sugar in fruit is not healthier than sugar in other products. Your body does not distinguish between naturally occurring sugars and added sugars. However, research has shown that with the empty calories of added sugar, you miss out on all the good stuff. These empty calories increase the likelihood of several diseases, including Alzheimer’s and cancer. A lot of research is ongoing; not all is proven, but there is also a correlation between too much sugar (i.e., easy carbs) and refined starch with certain types of cancer.

Complex Carbs are Better, but Even Here: Moderation is Key

Complex carbohydrates are generally considered healthier than simple sugars. They break down more slowly in the body, providing sustained energy. They are typically accompanied by fiber, vitamins, and minerals. However, consuming them in excessive amounts can lead to similar health issues as consuming sugars and refined starch. However, there are differences in how the body processes complex carbs compared to simple sugars.

What About the Technique of Converting Carbs into Energy?

Foods that contain carbohydrates (sugars, starch) are broken down into glucose in your stomach and intestines. This glucose is then absorbed into your bloodstream and transported to your muscles and organs. It acts as fuel for your body.

Your body uses insulin to help move glucose into your cells, where it is converted into energy. This process is essential for you to think and move. From your brain to your digestive system, all your organs require glucose to function properly.

Sugar = Same Impact on Your Liver as Alcohol (When it is Fructose)

Virtually every cell in the body can use glucose for energy. In contrast, only liver cells break down fructose (=a.o. sugar in fruits and soda). What happens to fructose inside liver cells is complicated. One of the end products is triglycerides, a form of fat. People who consume too much fructose may eventually develop non-alcoholic fatty liver disease. This condition is characterized by excessive fat stored in liver cells.

Experts still have a long way to go. They need to connect the dots between fructose and non-alcoholic fatty liver disease. They also need to make connections with obesity, diabetes, heart disease, and cancer. Higher intakes of fructose are linked to these conditions, but clinical trials have yet to show that it causes them.

Every cell in the body can use glucose. However, the liver is the only organ capable of metabolizing fructose in significant amounts. When people consume a diet high in calories, the liver becomes overloaded. It starts converting the fructose into fat.

Many scientists believe that excess fructose consumption may be a key driver of many of today’s most serious diseases. These include obesity, type II diabetes, heart disease, and even cancer. If you eat a typical Western-style diet with a lot of refined starch, you stress your liver. You end up damaging it in the same way alcohol does. In fact, fructose is virtually identical to alcohol in the metabolic havoc it wreaks.

Fruit is Much More Than Fructose

Stick with fresh fruits, especially berries, to maintain a healthy level of fructose intake. Avoid fruit juices, sodas, and other sweetened products. You would need to consume a significant amount of fruit. Only then would you come close to the fructose level in a single bottle of soda or fruit juice. More importantly, fruit isn’t just fructose. It’s also a rich source of vitamins, minerals, phytonutrients and fiber – things that make you healthier.

And what about too much glucose?

Excess glycogen is stored in the liver where it may be used later for energy. Your muscles are also a storage area for glycogen. Excess glucose above this can be converted into triglycerides which are stored in your fat cells. Note that any type of excess calories, no matter which macronutrient they come from can lead to body fat gain. There is nothing inherent in carbs, glucose, or glycogen that increase your risk of gaining body fat.

Carbs as one of the three main groups of macro nutrients

We know that there are three main groups of macronutrients: carbs, protein and fats. In additions there are minerals, flavonoids, vitamins, electrolytes and much more.

Carbs include sugars in all its forms. They can be divided into three main groups: sugar, starch, and fiber. This is how labels on your food items have divided the carbs.

Some words on the second group of carbs: “starch” (for Dutch readers “zetmeel”)

Whole vs. Refined starch. Starches in whole food forms, such as whole grains, legumes, and vegetables, come with fiber, vitamins, minerals, and phytonutrients. These nutrients make them a healthy part of a balanced diet. Refined forms (white bread, white rice, white pasta etc) are stripped of these nutrients during processing. As a result, they can lead to rapid spikes in blood sugar. They are not much different from added sugar in their negative health effect.

A note in between about phytonutrients

Phytonutrients, also known as phytochemicals, are naturally occurring compounds found in plants. They are believed to provide health benefits beyond basic nutrition. These compounds are not essential nutrients in the traditional sense. They are not required by the human body to sustain life like vitamins or minerals are. However, they are thought to support health and may help reduce the risk of certain diseases.

Most diets are based on 50% intake of carbs.

Most nutritionists advice to eat 50% of your calories as carbs, 25% protein and 25% fats. The only group of macronutrients that can be eliminated is the carbs. Fats (and as a last matter of resort also proteins) can provide the additional needed energy when taking out carbs.

That is why there are carbs-poor diets. People who follow these types of diets can reach the stage of ketosis. Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It’s not clear what possible long-term health risks a low-carb diet may pose.

I have no comments on diets. In practice my carbs intake is below 50% and my fat intake more than 25%. Carbs-poor/free diets work for many. However, one should not forget that good (=complex) carbs offer many specific excellent compounds.

Fiber, the third carb group (in addition to sugars and starch)

Fiber, also known as dietary fiber, is a type of carbohydrate that the body can’t digest. Unlike other carbohydrates, which are broken down into glucose, fiber passes through the digestive system relatively intact. Fiber is primarily found in plant-based foods and is an essential part of a healthy diet.

The recommended daily intake of fiber varies with age, sex, and life stage. Generally, it is suggested that adults consume about 25 – 30 grams of fiber per day. But, most people do not get enough fiber in their diets. Too much is not unhealthy, but can lead to bloating.

Soluble Fiber dissolves in water to form a gel-like substance. It’s found in foods like oats, fruits (e.g., apples, citrus), barley, and legumes. Soluble fiber can help lower blood cholesterol and glucose levels.

Insoluble Fiber does not dissolve in water and helps add bulk to the stool, which aids in regular bowel movements. Foods high in insoluble fiber include whole grains, nuts, beans, and vegetables such as cauliflower, potatoes, and carrots.

This blog for starters, there is much more to tell about sugars!

Take care, live a happy and healthy life,

Robert, your health friend

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

21. BERBERINE, A TRULY GREAT SUPPLEMENT (health project99+)

The city of Hoorn in The Netherlands

Summary One of my favorite supplements is Berberine. It has similar positive effects on blood sugar levels as the prescription drug Metformin, but without its side effects. However, I do not take Berberine for its blood sugar management and its other potential benefits. Berberine interests me mainly because it may play a role in slowing aging and extending life expectancy with years. Interesting research is ongoing (see point 9 of this blog).

Berberine is an herb extracted from several different plants, specifically shrubs called Berberis. Berberine originates from an ancient Chinese herb called Coptis Chinensis French.

1. Six Categories for a Longer and Healthier Life

Nutrition, exercise, sleep, stress management, and social life are five key elements. These elements, if well managed, 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.

We live in the age of AI. I am convinced, or at least hopeful, that AI will spur an exponential growth of new medicines, that it will also lead to the development of many new supplements and new ways to proof their effectiveness.

2. Weak Points of Supplements

Supplements generally have two weak points:

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

2. Many health claims are not scientifically proven.

3. The Importance of Remaining Critical

I try to remain critical. Take Resveratrol, for example. Fifteen years ago, it was heralded as a miracle supplement. Later, it turned out to be a false alarm. Its half-life is only about 1 hour. This makes any positive effects very short-lived. I took Resveratrol for a few years until I discovered this fact, and I consider it a waste of money.

4. Berberine (proven claims)

Berberine has been scientifically proven to lower blood sugar as effectively as Metformin. It helps in weight loss. It also improves heart health. individual users as Berberine.

I have been taking Berberine for a few years now. It offers similar benefits as the officially approved medicine Metformin. However, I stopped taking Metformin. I experienced side effects, such as bloating, nausea, and stomach cramps.

A combination of Berberine and metformin can enhance the effects of these two medications. Research has shown their combination can improve blood sugar control. Also, Berberine can make it easier to tolerate metformin with fewer metformin side effects. Therefore, if your doctor says it is okay to take both Berberine-metformin, you can go ahead and do so.

On YouTube, the comments sections of videos where doctors discuss Berberine are quite interesting. Generally, the comments are positive, and many emphasize the absence of side effects. Among the supplements I follow, few receive as many positive reviews from users as Berberine does.

5. Claims (Not proven but with interesting indications from several trials)

Berberine may reduce inflammation in various ways, suggesting it could be used to treat inflammatory conditions like arthritis. It may also offer additional benefits. It could potentially aid in treating conditions such as depression and nonalcoholic fatty liver disease. Some studies suggest it might even help reverse arterial plaque (if true this would be a true miracle) and address hormonal issues. All interesting, but not proven.

6. Safety

The “no-harm” approach is central for me when deciding to take any supplement. I take several supplements based on the hope and indicating they might provide certain benefits. However, I only take supplements considered completely safe and that do not interact with any medication.

7. Half-life time of Berberine

Berberine has a half-life of several hours. This characteristic makes it ideal to take at a dosage of 500 mg twice daily. It’s best taken with meals.

8. How long does it take for Berberine to lower A1C (that indicates your blood sugar level)

Most studies have examined Berberine’s effects over 90 days. We can assume that noticeable effects likely take about three months. In contrast, Metformin works much faster, typically yielding full benefits within 4-5 days. However, the overall impact is similar between the two.

9. A bit more on life extension potential of Berberine

Metformin (and Berberine) are believed to mimic some biological effects of caloric restriction. This is a well-studied method for potentially increasing lifespan. In animal models, Metformin-treated mice often showed signs of improved health span. They lived healthier lives with fewer age-related diseases. These improvements include better metabolic health markers and reduced instances of age-related conditions.

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. The TAME (Targeting Aging with Metformin) study is a significant clinical trial aiming to assess Metformin’s effects on aging-related diseases. It is anticipated that the results for Metformin will be comparable to those for Berberine.

Enjoy a happy, healthy and long life,

Robert, your health friend,

9. FOUR DRINKS: (d) THE DAILY COLLAGEN/CREATINE/PROTEIN SHAKE (health project99+)

This lion of Babylon is in the Louvre museum

Dear reader,

Four different drinks daily form the larger part of my diet. The rest is more solid, of course. It consists of nuts and fish, but fish much less than before. Fish can easily lead to the intake of too many harmful substances like heavy metals and antibiotics. I also eat some organic chicken, whole-grain bread and pasta, eggs, goat cheese, and a few pieces of dark chocolate. Plus, of course, the occasional other foods.

A. My four drinks

Homemade vegetables soup (every evening)
Lemons and/or lime juice (morning + during day drink)
Fruit/vegetables smoothie with seeds and supplements (late morning and luncheon)
Collagen/creatine/protein shake (morning)

(note, below I put the links of my earlier blogs I made on the first three drinks).

B. The fourth one? Every morning, half a liter of water mixed with lemon juice. Add 2 x 5 grams of collagen and creatine. Include 25 grams of a “complete” protein (=a protein providing all 21 amino acids).

All three ingredients of my fourth drink are proteins. Yet, collagen and creatine have specific purposes. It differs from the “complete” protein powders due to a different, less complete amino acid composition.

A good collagen powder is rich in certain amino acids. These include glycine, praline, and hydroxyproline. They are important for the body’s synthesis (=production) of collagen and other structural tissues. Nevertheless, collagen is relatively low in “essential” amino acids, particularly tryptophan.

So in short, collagen nor creatine have all the amino acids our body needs. For my protein needs I take, in addition to food (pay attention to protein rich food!) a complete (a full spectrum) protein powder that contains all the existing 21 amino acids, including the 9 so called “essential” amino acids. “Essential” in the sense that the body does not produce them and nutrition is needed to get them. As we know, these amino acids form 1000’s of different proteins. These proteins are better known as the building blocks of life.

C. “Might work, but no harm”-principle

I realize that not all claims about collagen are proven. For me, taking collagen falls in the category: “it does not hurt (except your wallet).” It might actually do some good. Life is short and there are many developments on going. However, one does not have the time to await the result of all research. For that reason I do no mind taking supplements that are promising, but not scientifically proven. It is important though that they should not do harm. Precisely because of potential harm I have decided not to take Omega-3 supplements anymore. https://shakethehealthtree.com/index.php/2025/03/21/21-omega-3-supplements-often-no-need-to-take-them-health-project99/

Ok, one by one. Why collagen? Why creatine? Why a wide range/complete protein?

D. Protein

To start with the last one. From my extensive internet and Youtube based research on protein, I drew main 3 conclusions: 1) most people have a too low intake of protein, especially in the light of the latest insights that go for 1.2 – 1.5 grams of protein per kg body weight. In my case I raised protein intake from 70 grams to 120 grams. 2) Your body can effectively only process about 25 grams per time slot of a few hours. This means that you have to spread your protein intake during the day. That is why I put protein in my smoothie. I also added it to this fourth early morning drink. 3. Make sure that you have a protein of good quality that has all the 21 amino acids. And do not worry if you take a bit too much. It will do no harm, except to your waistline.

I already did an extensive blog on protein https://shakethehealthtree.com/index.php/2025/02/25/5-power-to-the-proteins-and-also-enough-is-not-always-enough/#comment-13

E. Why creatine?

Certain claims about creatine have withstood scientific scrutiny. This unlike collagen where studies are still ongoing with only positive indications that collagen might have some positive effect.

Creatine is not a protein. It is a compound related to amino acids. These amino acids are the building blocks of proteins. Specifically, creatine is synthesized (produced) from three amino acids: arginine, glycine, and methionine.

Creatine is stored in the muscles. It is used to replenish “adenosine triphosphate” (ATP), the primary energy carrier in cells. This occurs during short bursts of high-intensity physical activities, such as weightlifting or sprinting. This ability to rapidly regenerate ATP makes creatine a popular supplement among athletes. Bodybuilders also favor it to improve performance and increase muscle mass. Also non-athletes profit as creatine contributes to stronger muscles and improves endurance.

F. Best creatine is creatine monohydrate

There are different kind of creatine. The one most recommended is creatine monohydrate. While there are other forms of creatine available on the market—such as creatine ethyl ester, creatine hydrochloride, and buffered creatine—none have shown to provide the same benefits as creatine monohydrate. It is also this creatine that I take.

G. Collagen

Collagen is a protein found in abundance throughout the body. Often considered the glue that holds the body together, collagen offers many benefits. It supports the skin’s texture and elasticity. It also keeps your joints moving smoothly and much more.

As you get older, however, collagen production starts to diminish, which as we know has very visible results. Our wrinkles were not there at our 20’s nor was our dry skin. This lack of collagen is becoming especially notable in your 50’s and later. Many other factors can also interfere with collagen synthesis (=production). These factors include smoking, sun exposure, and a poor diet.

Fortunately, there are plenty of ways that can help boost collagen levels, some proven, some not. This varies from food, LED masks to using a collagen supplement. In a later blog I will dive deeper into collagen. For now, it suffices to say that both LED masks and collagen supplements might show promising results. An increasing number of tests support this. Nevertheless, there is no established science yet that confirms that certain supplements lead to collagen production in the body. Research is still ongoing.

Emphasizing a nutrient-dense diet is proven to keep higher collagen levels. This diet includes lots of antioxidants and vitamin C. These nutrients can be found in fresh vegetables, fruits, herbs, and spices.

H. Attributed positive effects of collagen

Increasing your intake of collagen is said to offer several benefits. You can do this with foods, collagen supplements or a combination of both. It supports a healthy gut and impacts gut lining integrity. It supports the health of your joints, tendons, and connective tissue, impacting comfort and mobility. It helps to promote healthy hair, nails, and skin, including skin elasticity. It assists in building muscle. Lastly, it supports the health of the heart and blood vessels.

I. Just to know: collagen supplements prompt collagen production

Collagen supplements do not deposit collagen on the desired places in your body. What it does is stimulating your body to intensify collagen production itself. It acts as a signaling molecule to prompt extra collagen production by the body.

J. Safety

Collagen (nor creatine) supplements are not regulated as strictly as pharmaceuticals. The quality and content of collagen products can vary widely. Also important to realize that there is no such thing as vegan collagen. Collagen powder is made from animal skin and bones. I initially took two collagen types, one based on cows products and one based on fish. I switched to collagen made from bovine products alone. Fish-based collagen carries a greater risk of contaminated produce. Most producers from fish based collagen are a bit sketchy on the origin of its material.

K. My experience

I focus on a collagen-friendly diet and take collagen supplements. Occasionally, I use an LED mask, and my wife insists that I apply certain moisturizing ointments. Given how my parents aged gracefully, I likely have good anti-wrinkle genes. However, since I began taking collagen powder, I’ve noticed a clear improvement in my skin—my neck is smoother and tighter, and my face appears more youthful. This change is likely due to the collagen powder, as my diet was already rich in collagen-friendly foods.

This was the description of the last of my four drinks. I hope it inspires you. As promised herewith the links to the other three drinks.

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

9. FOUR DRINKS: (B) LEMONS AND LIMES (health project 99+)

9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Enjoy!

Robert, your health friend

21. OMEGA-3 SUPPLEMENTS, OFTEN NO NEED TO TAKE THEM (health project99+)

Somewhere in the East of Venezuela

Summary: 1. Omega-3 fatty acids are important for your health; all your cells use them. 2. Most people are deficient, but the solution is easy for most (change of diet, not taking supplements). 3. Taking high amounts of Omega-3 fatty acids is recommended by many on internet, but this is something you really should check with your doctor. 4. Many supplements are of low quality and can work counterproductive. 5. Higher amounts of Omega-3 fatty acids can have unexpected health consequences like atrial fibrillation.

Your body needs the different Omega-3 fatty acids, especially the EPA, DHA and ALA types. They are essential for a broad range of health benefits. These benefits start with the heart and brain and extend to a healthy cellular structure and function. All your cells use them on a constant basis.

The good news is that you get enough if your diet includes fatty fish twice per week (herring, salmon etc) for the EPA and DHA. For the ALA flax seed or a handful of walnuts daily should be sufficient. The half-life ( = time a compound stays active in your body) of EPA and DHA is approximately 3-4 days. This is excellent. It explains why a few helpings of fatty fish per week give you sufficient Omega-3. This is as suggested by health authorities.

So do you need to take supplements? They are among the most promoted and sold supplements by the industry. However, just like vitamin C, they are easy enough to get through a balanced diet. Really think twice and look at your diet before you decide to take a supplement.

If you do not like fish or are allergic to nuts, supplements might be necessary. I say this with some caution. Omega-3s supplements can be of bad quality, and they often are. They might even cause unwanted effects like triggering attacks of heart rhythm issues. These issues include atrial fibrillation, which has happened to me.

In blogs like these it is standard practice to refer the reader to his/her doctor. This is often done as part of one’s “cover your ass” policy. However, in the case of Omega-3, it is advisable to do so. Of course, we hope that your doctor is open-minded. We hope they look at supplements and other alternatives in a welcoming way. Which is not always guaranteed.

The Omega-3 index

Experts typically recommend targeting an Omega-3 index between 8% and 12%. Most Americans have on average 4%, much too low and up to 80% are below the 8%. The Omega 3 index is a blood test. It measures the amount of EPA and DHA found in the membranes of red blood cells. A test above 8% is desirable. The solution of course is not taking a supplement, but to improve one’s diet.

Recommended Intake of Omega-3 fatty acids

Various health organizations suggest around 250 to 500 mg combined EPA and DHA per day for adults. This supports heart health. Of course there are differences between children, men, women, patients etc. The figures I use are rough estimates only.

There is no established upper limit for EPA and DHA from dietary sources. However, supplementation guidelines often recommend not exceeding 3,000 mg (3 g) per day. This is to avoid potential side effects. Some go to 5,000 mg (5 g) per day.

Discuss with your doctor what “excessive” means in your case. Taking up to 5000 milligrams per day is considered safe for most people. However, it is definitely not safe for everyone. If you are like me and are susceptible to atrial fibrillation, more than 1000 mg of combined EPA and DHA per day might already be too much.

For ALA there isn’t a specific recommendation. However, on internet I see the following suggestion: 1,600 milligrams per day for adult men. For adult women, it is 1,100 milligrams per day.

Why take more?

Why should you take more than the recommended least quantities? There is a lot of interesting research going on that indicate (not proven!) that higher amounts of Omega-3 fatty acids can contribute to a longer and more healthy life.

One example from reliable internet sources

According to new research Omega 3 and Vitamins D and exercise slows biological aging by several months. Older adults who took 1 gram of polyunsaturated omega-3 fatty acids from algae slowed biological aging. They mixed it with vitamin D (2,000 international units per day) and 30 minutes of exercise three times a week. This combination slowed biological aging by approximately 2.9 to 3.8 months over 3 years.

While omega-3 alone reduced biological age, the combination of all three interventions had an even greater impact. A reduction of a few months in biological aging may seem modest. However, this could have meaningful public health benefits. These include a lower prevalence of certain age-related conditions.

Further research has also suggested that a combination of omega-3, vitamin D, and exercise may lower the risk of cancer.

But as always, approach these conclusions with caution as further research is needed. Very few claims are 100% scientifically proven.

What I saw on internet are interesting discussions, a lot of promises, but little proven. Treatments are accepted to slow down aging at the molecular level. However, there is no 100% proof that this leads to a longer life. Similarly, there is no guarantee of better health. Still, many hopeful signs.

If you take Omega-3 supplements

Omega-3 supplements are best consumed with meals, particularly meals containing dietary fats, as this enhances absorption.

Check which brands are reputable. Many are not and the supplements they sell are often oxidized and can be damaging to your health. Preferably buy fish oil, not in capsules, in a dark bottle. Store the oil (or capsules) in the fridge, especially when open. You can do that only for 4 weeks. Fish oil is rich in omega-3 fatty acids, which can easily oxidize in heat, light and air

Oil tends to be absorbed better but can be very expensive. You rely on your digestive system to effectively break down the capsule before it can absorb the omega-3. Most brands use pork or beef gelatin, which is very tough and thus harder to break down.

Best sources for Omega-3s fatty acids.

Natural sources should suffice. For EPA and DHA especially cold water fish like herring and wild salmon. Also eggs can contribute. For ALA flax seed, chia seeds, walnuts.

As I said, it is important to know what was the food of the herring or salmon you eat. The nutrition of farmed salmon is very different from the food of wild salmon. As a result, it has much less EPA and DHA.

The same applies to eggs. Eggs from pasture-raised chickens contain 120 mg of DHA and 23 mg of EPA per large egg. This is more than six times the amount provided by the eggs of grain-fed chickens.

For herring (Atlantic), a 100-gram serving typically contains approximately 770 mg of EPA and 1,000 mg of DHA. For salmon (Atlantic, farmed), a 100-gram serving usually provides around 400-700 mg of EPA and around 700-1,000 mg of DHA.

All easy to calculate. Consuming 300 grams of fatty fish per week provides approximately 5,000 milligrams of EPA/DHA. This amount easily puts you above the minimum needed, which is approximately 2,000 to 3,500 milligrams for the week. Add a few eggs and one can be sure not to be Omega-3 deficient.

Half-life

I already mentioned the long biological half-life of EPA and DHA. This means the time it takes for half of a substance to be eliminated from the body.

For EPA the half-life is estimated to be around 37 to 82 hours. Half-life of DHA is much longer ranging approximately from 72 to 144 hours.

Often you read about a preferred ratio of EPA and DHA of 2:1. Achieving this ratio is difficult, especially if you rely on natural sources only. However, it is more important to ensure adequate overall intake of both omega-3 fatty acids. This is more crucial than focusing on the precise ratio of EPA to DHA. The half-life of ALA is not known.

Bio-availability

The bio-availability of nutrients refers to the extent and rate at which they are absorbed and utilized in the body. For EPA and DHA Omega-3 fatty acids EPA and DHA the natural sources tend to have very high bio-availability. When consumed as part of whole foods, they are present in the form of triglycerides, which are well absorbed. (note: Triglycerides are a type of fat (lipid) found in your blood).

Potential Risks of Excessive Intake

Bleeding Risk: Doses at the high end of omega-3 fatty acids (over 3,000 mg per day) can increase bleeding risk. This is because of their blood-thinning effects. This is especially important for individuals taking anticoagulant medications. Like many people I take these.

Immune Function: Some studies suggest that very high doses of EPA and DHA might suppress the immune system. However, this is not typically reached through diet or normal supplementation. A dysfunctional immune response can lead to a viral or bacterial infection.

Gastrointestinal Effects: Not surprisingly excessive amounts may lead to gastrointestinal discomfort, such as diarrhea, indigestion, or fishy aftertaste. This is the case with many supplements.

Vitamin E and Oxidative Stress: High doses of fish oil may increase oxidation levels. This effect is because of EPA/DHA. This can deplete vitamin E. Some supplements include vitamin E to counteract this.

Pregnancy and Breastfeeding: Pregnant or breastfeeding women should be cautious with fish oil supplements to avoid excessive intake. They should also aim to meet recommended levels for fetal and infant development.

Interactions with Medications: Those on blood thinners, aspirin, or high-dose anti-inflammatory drugs should consult with a healthcare provider. Omega-3 can exacerbate their effects.

What is the use of EPA, DHA and ALA?

EPA (Eicosapentaenoic Acid) plays a crucial role in reducing inflammation and is involved in the production of signaling molecules called eicosanoids, which have various important effects on cardiovascular health and immune system regulation.

DHA (Docosahexaenoic Acid) is a vital structural component of cell membranes, particularly in the brain, eyes, and nervous system, where it supports cognitive function, vision, and overall neural development.

ALA (Alpha-Linolenic Acid) serves as a precursor to EPA and DHA, providing an essential source of omega-3s in plant-based diets, and is involved in energy metabolism and various physiological processes, although its conversion to EPA and DHA in the body is relatively inefficient.

This is it. A long one, but it helped me a lot.

Enjoy a happy and healthy life and stay critical!

Robert, your health friend

When I still had to wear ties

15. THE GREAT DANGER OF LOSS OF MUSCLE (“SARCOPENIA”): WITH SOME HARD WORK OFTEN REVERSIBLE (health project99+)

Summary. You need to start taking care of your muscles early on. If not, you can begin to lose 3–5% of your muscle mass every 10 years starting at the age of 30. Once you turn 60, this loss can speed up to about 10% per decade. The really good news is that muscle loss, known as sarcopenia, can almost always be reversed to a large extent! Which is a good thing as sarcopenia can be life-threatening.

Does losing muscle matter? Yes, it does so, very much—especially if you want to live a long and healthy life. For me, keeping my muscles strong has become one of the top five things to focus on! I didn’t always know how important strength training was. Lucky for me, I’ve always been active with sports, but I ignored strength and flexibility exercises like yoga. That changed once I learned about the dangers of sarcopenia. Now, I do daily exercises like push-ups, planking, balancing on one leg, and yoga. I also make sure to eat the right foods and take helpful supplements. When I am not in the mood I just take a look at the summary of risks (see point 3).

1. What is in a name?

Different terms like atrophy, myopenia, and sarcopenia are often used. I won’t go into their specific definitions, but they all generally refer to the same thing: loss of muscle. This muscle loss can be caused by illness, accidents, hormonal changes, or genetics. However, in this blog, I focus on the most common type: reduced muscle mass caused by disuse and aging.

Symptoms include a decrease in muscle mass. One limb may be smaller than the other. Legs can become thinner. Sensations like numbness, weakness, and tingling might appear in your limbs.

2. Sarcopenia = global pandemic

Up to 40% of people worldwide suffer from sarcopenia. This condition will affect more people globally. An estimated 22% of the world’s population will be over 60 years old by 2050. Older women are at greater risk of experiencing mobility issues.

3. Summary of risks

Sarcopenia poses several potential dangers and serious challenges, especially for older adults. Here are some of the key risks and issues.

1. Decreased Mobility: loss of muscle strength affects an individual’s ability to carry out daily activities. These activities include walking, climbing stairs, and getting out of a chair. Recovery from injuries will also be slower.

2. Increased Risk of Falls and Fractures: Many of us have heard stories of active 90-year-old people who fall, never fully recover, and pass away within a few months.

3. Metabolic Changes: These changes can contribute to conditions like insulin resistance and type 2 diabetes. Additionally, cardiovascular diseases and osteoporosis may also be of concern.

4. Decreased Physical Resilience: With reduced muscle mass, recovery from illnesses can be slower. Recovery from injuries or surgeries may also take longer. Additionally, the risk of complications may increase.

In short, when you have sarcopenia, you risk entering a self-reinforcing cycle of negative health outcomes. This includes reduced activity and increased weakness. Both are potentially life-threatening.

4. How to fight and prevent sarcopenia?

A. Strength training, balancing exercises and yoga.

Food, as always, is important, and supplements can have some benefits, but physical activities are most essential. YouTube has great videos on what exercises to do, in addition to regular activities like walking, swimming, and cycling. Key exercises involve resistance training and weightlifting. Sports like yoga help you stay flexible. Or, in my case, they help me finally become flexible. Almost daily, I do 45 minutes of push-ups, planking, weightlifting, and some yoga. Maintaining balance should also be part of this routine, so I perform some exercises daily on one leg. It’s not easy at all.

B. What foods should you eat to avoid sarcopenia?

High-quality diets that are rich in fruits and vegetables are essential. Adequate protein intake, especially high in leucine, is also crucial. Hydration is the cornerstone of nutritional plans to fight sarcopenia. Nothing new, as this is general advice for almost everything health related.

C. Which supplements to take?

1. Reliable internet sources suggest that a daily dose of omega-3 oils may slow the aging process. A fair summary indicates that it may also increase the number of years spent in good health. Suggested quantities to take: 4,200 mg of omega-3s. This includes 2,700 mg of EPA and 1,200 mg of DHA. (Note: all info from the internet).

2. Proteins, particularly those with essential amino acids, are crucial. There are nine amino acids that the body does not produce itself. They are somewhat confusingly referred to as “essential” because they must come from external sources. All nine essential amino acids are important for muscle growth. These amino acids are vital for maintaining our body because they are the building blocks of protein. However, one particular essential amino acid that is often highlighted for its role in muscle protein synthesis is leucine. The quantities to take are explained in my blog on protein (see link), with the main messages being: a) it is not easy to get as much as needed, and b) the older you get, the more you need.https://shakethehealthtree.com/index.php/2025/02/25/5-power-to-the-proteins-and-also-enough-is-not-always-enough/

5. Some more info about Omega-3.

Omega-3″, often also called “omega-3 fatty acids” are a type of polyunsaturated fat (the so called ‘good fat’). These omega-3s play critical roles in maintaining heart health, supporting brain function, and reducing inflammation, among other benefits.

There are several types of Omega-3, with the most important being: EPA (Eicosapentaenoic Acid) – Found mainly in fish and seafood. DHA (Docosahexaenoic Acid) – Also found in fish and seafood and especially important for brain health. ALA (Alpha-linolenic Acid) – Found in plant sources such as flaxseeds, chia seeds, and walnuts.

The body can partially convert ALA into EPA and DHA. However, the conversion rate from ALA to EPA and DHA is very low for humans (5%). You need to eat over ½ kg of walnuts daily to get enough EPA and DHA through walnuts. Not practical. I will write a blog about Omega-3 as a supplement. The main conclusion is that most supplements are not as good as natural Omega-3s.

Time for some exercises. Lead a happy and healthy life.

Robert, your health friend

With our beloved dog Randy

9. FOUR DRINKS: (C) THE EVENING VEGETABLES SOUP (health project99+)

Summary: thanks to changing habits, by turning solid vegetables into soup, I now easily meet my daily vegetables target. And my body is grateful for it.

1. I don’t like vegetables...

I’ve never been a fan of vegetables. I would tolerate only peas and maybe some carrots. They had to be covered in Dutch Apple Sauce (which is not healthy because of its high sugar content). Potatoes and especially French fries got a pass. They might count as veggies, but peeled and fried, they do not offer much health benefit.

I have known all these years, of course, that vegetables should play a starring role in any healthy diet. My mother said a thing or two about it, if I remember correctly. But, willpower is essential for any lifestyle change and about these green, red and white things the motivation was just lacking. I will write about the importance of will power (and the lack of it) in another blog.

2. But

About six years ago, my wife decided she’d had enough of my veggie aversion. She started making vegetable soup, using fresh or frozen vegetables only. A blend of persuasion and gentle insistence managed to get me to eat it daily. It was a brilliant move and since then, I haven’t looked back. Vegetables are now an integral part of my diet, and the numbers from my annual health tests show the benefits. *(For context, biomarkers are biological molecules that indicate normal or abnormal processes or conditions in the body.)

3. At home we have a diet that is 3/4 liquid

1. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

2. A large smoothie for breakfast and lunch (up to one liter). I already wrote about this morning routine. https://shakethehealthtree.com/index.php/2025/03/10/9-four-drinks-a-morning-afternoon-smoothie-health-project-99/

3. A fresh soup for the evening, with some carbs and proteins like fish, 0.4 liters.

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein.

4. Carbs, meat, fish

We aren’t against carbs. They just need to come in the form of whole grains. We prefer these over white bread, white rice, or light pasta. We don’t eat much meat, and when we do, it’s mainly organic chicken. We consume fish more frequently, though less than before due to a variety of increasing concerns ranging from mercury to nano-plastics. And I already wrote about the big role nuts play in my diet.

5. More about vegetables

I enjoy incorporating a variety of vegetables into my meals. I include red beets, broccoli, spinach, carrots, cauliflower, pumpkin, and sweet potatoes. I like to spice things up with a bit of celery or leek—I would use onions, but I’m unfortunately allergic. Instead of combining all these vegetables at once, I prefer selecting a mix that suits my needs. Not always a culinary success, by the way, but that is part of the process. Healthy they always are!

Each vegetable brings its own unique benefits. For example, beets are touted for their potential health properties, including (unproven) anti-cancer claims. Broccoli and spinach offer around 3 grams of protein per 100 grams. Sweet potatoes are particularly impressive, containing 35% fewer carbs than regular potatoes and packed with vitamins and minerals.

All these vegetables are excellent sources of fiber which is crucial for health. Good to know as it can be challenging to consume fiber in sufficient quantities, just as it is with protein. Life is unfair because if we compare proteins and fiber with sugar, there the opposite is true. Sugar, our common dietary foe is found in many forms in our food and very easy to overeat.

One caveat. Some vegetables have a surprising amount of sugar as well, so be careful. For example, carrots contain 6 grams per 100 grams, beetroot has 8 grams, and pumpkin 5. In contrast, broccoli contains only about 0.4 grams.

6. Preparation

I mostly use frozen vegetables for their health benefits, cleanliness, practicality, and affordability. When I buy fresh, I cook and freeze them for later use.

I start by boiling approximately ½ kg of frozen vegetables. After boiling for a few minutes, I transfer everything into a blender. I then add salt, pepper, two teaspoons of olive oil, and a generous amount of herbs. Once blended, voilà—a delicious vegetable soup is ready, although not always perfect! Too much cauliflower for example is not to my taste :).

Enjoy a happy, tasty and healthy life,

Robert, your health friend

Cool guys in the DRC, when times were more peaceful

3. FISH IS HEALTHY, BUT NOT TOO MUCH PLEASE (health project99+)

Summary: eating fish is healthy. However, due to an increasing number of foreign substances like mercury, one has to limit fish consumption. When I realized this I cut down my fish consumption by half.

Fish: great, but from now on a cautious “yes”

At home, we used to eat fish almost every day over the past five years. The health benefits of fish are well known. However, we neglected important dangers. Issues like PCBs, nano plastics, and mercury are truly concerning. Other heavy metals and antibiotics in farmed fish also worry me as an enthusiastic fish consumer.

So I dived into this topic to see whether we could continue eating fish every day. The short and sad conclusion is “no”. It was already “no” to farmed fish. We should also avoid fish that is most likely to have high levels of mercury. PCBs and nano plastics are also concerns. This is all easier said than done. When buying fish, the amounts of mercury and other harmful components are not labeled. They probably never will be, as they are difficult to measure. With mercury it is more or less known which fish is mercury heavy and which not. When it comes to farmed fish, you can find out what is wrong. But what about other heavy metals? PCBs? Nano plastics?

2. Why take the risk?

To those who say that the Japanese eat fish almost daily, I admit I have no answer. They argue that Japanese are among the longest-living people in the world. Food and health are complex issues, as I have come to realize over the past few years.

Not everything is scientifically proven. However, there are many indications of potential negative effects from eating fish more than a few times per week. So, why take the risk? Especially when you can maintain a very balanced diet without consuming fish daily.

3. Do you need fish for your necessary protein intake?

We humans have several other protein sources legumes, nuts, eggs, light French quark, soya milk, seeds, and plant-based proteins. In another blog I wrote that people tend to undereat protein, something that is very harmful especially if one ages. Eating fish helps. Chicken also helps. For us, fish is “just” one of the protein sources. It is an important contributor to a tasty meal.

4. Just to repeat the benefits of fish. It is an excellent source of high-quality protein. It also provides omega-3 fatty acids, especially in fatty fish like herring and salmon. Additionally, it contains vitamins such as vitamin D and B2. It also has minerals like calcium, phosphorus, iron, zinc, iodine, magnesium, and potassium. Omega-3 fatty acids are beneficial for heart health. They may lower the risk of heart attack and stroke. He/she who eats fatty fish a few times per week really should not take Omega-3 supplements.

One portion of fatty fish can provide a significant amount of EPA and DHA. Fish like salmon, mackerel, sardines, or herring can offer approximately 250 to 500 mg of these nutrients. The exact amount depends on the type and size of the fish. This amount is typically recommended for maintaining overall heart health. Most sources I read talk about two portions per week of fatty fish.

5. Lean (white) fish typically contains much lower levels of omega-3 fatty acids. This is in comparison to fatty fish such as salmon, mackerel, sardines, and herring. Omega-3 fatty acids are primarily found in the fats of fish. White fish are usually much leaner, so they provide fewer omega-3s. They remain a healthy option as they provide high-quality protein, vitamins, and minerals.

Some examples of lean fish include Cod, Haddock, Pollock, Hake, Flounder, and Sole. Tilapia (but see my critical remarks on farmed fish), Whiting, Bass, and Shrimps are also lean fish. The following white fish are, unfortunately high on mercury: Sea bream, Sea bass and Turbot.

All international health agencies recommend two portions of fish, with a maximum of three (150 grams). At least one portion should be fatty fish, like herring or salmon. The other can be white fish like cod. White fish lack however the all-important omega-3 with EPA (“eicosapentaenoic acid”) and DHA (“docosahexaenoic acid”),

6. Mercury: important to realize the potential impact on your health

In this blog, I delve a bit deeper into one of the dangers of eating fish: mercury. It is a hazardous heavy metal that we primarily ingest through eating fish. Once it reaches the brain, it can remain there for decades, accumulating and impacting the nervous system. Serious stuff. Other heavy metals, PCBs, and nano plastics might be just as dangerous. These topics will be discussed in other blogs.

(Note: PCBs, or Polychlorinated Biphenyls, are a group of man-made organic chemicals consisting of carbon, hydrogen, and chlorine atoms. They were widely used in various industrial and commercial applications. PCBs have been found to have significant environmental and health impacts; studies are ongoing.)

Some things are recent developments, like nano plastics. We know it is a developing health scare worldwide. Its consequences are not yet known. I cannot imagine that it is good for your body. Who wasn’t alarmed to read that the average adult brain now contains a spoonful of nano plastics? Also a topic for a future blog.

7. From mercury to methylmercury: a technical explanation

Mercury is a global pollutant. It enters water bodies for 1/3 through atmospheric deposition. This deposition results from natural events like volcanic eruptions. For 2/3, mercury enters through human activities such as coal burning and industrial processes.

The legacy of human use of mercury has caused mercury to be released into the environment in enormous quantities. These releases amount to hundreds of thousands of tons. The levels of mercury in the atmosphere at the moment are up to 500 % above natural levels. In the oceans, the concentrations of mercury are about 200 % above natural levels.

Mercury can undergo chemical transformations once it is deposited to the landscape. Of greatest concern to fish, wildlife, and humans is mercury’s conversion to methylmercury. This conversion is most common in wetlands that are periodically flooded, where the bacteria that facilitate the process are abundant.

Fish absorb methylmercury from the water they live in and from the organisms they eat. Methylmercury is a highly toxic form that accumulates in fish, especially in long-lived and predatory species.

8, Bioconcentration (or biomagnification) refers to the process by which mercury concentrations increase as they move up the food chain. This process results in higher concentrations in higher-level predators such as fish, birds, minks, and otters. Through bioconcentration, mercury levels can increase by 100 to 1,000 times or more. As a result, even low concentrations of mercury in water can contaminate an entire food chain. This contamination makes fish unsafe for human consumption.

Mercury usage and emissions have been reduced in regions such as Europe and North America. Despite this, environmental levels of mercury are likely to remain high for a long time. This persistence is due to mercury’s long lifetime in the environment and increasing emissions in other parts of the world. These emissions can travel long distances. In fact, about half of the mercury deposited in Europe comes from outside the continent.

The biological half-life of mercury is estimated to be approximately 30 to 60 days in the body. The half-life of mercury in the brain is not entirely clear. However, it is estimated to be as long as approximately 20 years.

9. Fish with high or low mercury level

Mercury levels differ from one species of fish to the next. This is due to factors such as the type of fish, size, location, habitat, diet and age.

Fish that are predatory (eat other fish) are large and at the top of the food chain, and so tend to contain more mercury. This includes tuna and swordfish. Try to avoid them and go for wild salmon, herring, sardines etc.

10. Potential Health impact is serious

The health impacts of mercury are dose-related, but the main concern is its impact on fetuses and young children. Mercury exposure can occur in the womb due to a mother’s consumption of seafood, which can have significant and lifelong effects on a baby’s developing brain and nervous system. This exposure can affect memory, language, attention, and other skills. In Europe alone, it is estimated that more than 1.8 million children are born each year with mercury levels above recommended safe limits.

In adults, chronic mercury exposure can lead to neurological and developmental issues. Symptoms of mercury poisoning can include tremors, memory problems, and cognitive deficits. In severe cases, it can affect kidney function and the respiratory system. Mercury exposure can also potentially impact cardiovascular and immune health in adults.

11. Possible symptoms of methylmercury poisoning may include

Loss of peripheral vision; pins and needles” feelings, usually in the hands, feet, and around the mouth; lack of coordination of movements; impairment of speech, hearing, walking; and/or muscle weakness.

12. Testing

It is possible to measure the levels of mercury in your body through blood tests, urine tests, and hair analysis. The last method is particularly interesting. Measuring mercury levels in hair can provide an estimate of long-term exposure to methylmercury. Hair accumulates mercury steadily as it grows. This reflects exposure over months rather than days. This is useful for assessing chronic exposure.

13. My Experience

For years, we enjoyed our daily fish meals. However, preparing this blog made me realize my naivety during all those years. Yes, fish is healthy. However, it can also carry many harmful substances. These include heavy metals, PCBs, nano plastics, and antibiotics.

We ate tinned sardines and mackerel. We also had deep-frozen cod from the North Atlantic. Of course, we enjoyed sustainably fished fresh Dutch herring and the occasional wild salmon.

It proved to be almost impossible to get hard data on which fish carries which substances. It is probably too complex; I realize this. But, I have read too much worrying news from reliable sources to continue with my current level of fish consumption.

So we decided to cut down on fish. We enjoy Dutch herring once or twice a week. We have wild salmon once a week. Both are oily fish providing omega-3 fatty acids.

Additionally, I will do a hair analysis to check if mercury has accumulated in my body.

Time for dinner, but no fish tonight :). Enjoy a long and healthy life,

Robert, your health friend

9. FOUR DRINKS: (A) MORNING & AFTERNOON SMOOTHIE (health project 99+)

Summary: smoothies, when well prepared, should be an important part of your daily diet; in mine it is. Be careful with the hidden sugars though, as the negative effect of natural sugar is not different from that of added sugar!

1. Take it easy

People who write about health might come across as too fanatic. Sometimes they may also seem too principled. To a certain extent I am, but not too much, I hope. At home, we do eat some carbs. I do not mind the occasional croissant (from Lidl — they weigh less than 10 grams, are very fluffy, with hardly any butter, and cost 0.45 euro cents ), a sandwich with an egg, some sweet potato French fries, or rice crackers with goat cheese. A few pieces of dark chocolate, normally in the morning, and nuts (sometimes too much) during the day.

2. Not anti, just careful

Solid food-wise, we do not eat meat. We also do not have daily plates with pasta or rice. Nor do we have six sandwiches with the famous Dutch cheese or peanut butter. As I stressed before, my wife and I are not anti-carbs. We are also not anti-meat, and definitely not anti-Dutch cheese. When offered a delicious piece of Pavlova, I will not refuse. However, the emphasis on liquid food serves us well. Without eating less, my weight went down from 96 kg to 82 – 84 kg in one year. We do practice a light form of intermittent fasting (not eating for 12 – 14 hours per day).

More about my eating habits in other blogs, but for now the focus on morning & afternoon smoothie.

3. A “Liquid” Diet with Four Components

However, the main staple of my diet is “liquid”:

1. A large smoothie for breakfast and lunch (up to one liter).

2. A fresh soup for the evening (most of the time combined with fish), 0.4 liters.

3. Lemon juice to start the day and as a drink in between (1 liter). https://shakethehealthtree.com/index.php/2025/02/25/5-lemons-and-limes-health-project-99/

4. Two glasses of water/lemon juice with collagen and creatine (0.5 liters), one in the morning with added protein, and one in the evening without extra protein.

These quantities are rough indications only.

4. Be careful: risk of sugar overload

Smoothies can be great. They taste delicious. When prepared well, they can offer a load of useful nutrients, proteins, and fiber. However, there’s one risk: too much sugar. Recommended highest quantities of added sugar vary, depending on the country, gender, activity level, etc., ranging from 20 to 50 grams daily. This is not much .

5. Yes, there are differences between added and natural sugar, but…..

You often hear there’s a big difference between added sugars and natural sugars. While it’s true to some extent, natural sugars are part of whole foods and come with all their benefits. However, added sugar is simply sugar. Your body doesn’t distinguish between natural and added sugars. In short, be careful. Do not think that you can eat and drink unlimited amounts of milk, for example, or natural juices. They have natural sugar but they have same negative and highly addictive effects as added sugar. In other blogs, I will focus a lot on sugar.

6. Sugar Examples of popular smoothie input

In my smoothies, bananas contribute the most sugar, up to 15 grams per banana. Berries add about 5 grams per 100 grams, making them a better choice. Avoid milk, as it contains lactose—a form of sugar—beyond its fat content; in stead of milk I use unsweetened soya milk. Mangoes and pineapples, both popular smoothie ingredients, also have high natural sugar content, between 10 – 15 grams per 100 grams.

7. My Experience

In my daily diet, I easily consume half of my allowed sugar intake through smoothies alone. If I’m not careful, I consume even more. Therefore, with natural sugars included, I have about 20 – 25 grams left for the rest of the day. For instance, carrots, which I use in soup, have 5 grams of sugar per 100 grams, and light French quark adds 3-4 grams.

I don’t want to overwhelm you with details. The point is clear: with smoothies and evening soup, it’s easy to reach or exceed the daily sugar limit. This leaves few options for those who have a sweet tooth, perhaps allowing just a cookie or a small piece of apple pie. That’s why my go-to snack are nuts!

Okay, the smoothie as I prepare it (more or less)

The liquid base consists of lemon juice (100 ml) and unsweetened soy milk (500 ml). It also includes some water. At times, it contains leftover soup from the evening before.

I use banana and berries, or berries and mango, or just berries.

I always add one avocado and some broccoli or spinach.

In addition to these ingredients, I have a combined protein/collagen drink in the morning and collagen only in the evening (0.5 liter).

For additional fiber, I include some fine oatmeal.

I add one spoon of chia seeds. Then, I add two spoons of ground flax seeds and some black pepper. This is to enhance the effect of curcumin. I also add a teaspoon of cinnamon.

8. The end result?

Something very healthy, delicious and tasting remarkably sweet.

Enjoy your smoothie, enjoy your life,

Robert, your health friend

Central Park, New York City