Category: Exercise

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,

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

21. GLUCOSAMINE: A SUPPLEMENT FOR YOUR JOINTS (health project99+)

1: Supplements are just one aspect of pursuing a longer and healthier life. 2: The internet is flooded with many supplements and incredible claims, so it’s important to be wary of these, also when written by me:). Often, when something seems too good to be true, it likely is. I know no one ever does it. However, you might wish to consult your doctor and ask for example about possible interactions with medicines you use.

I personally use over ten supplements daily. Some, like Glucosamine, because they work well for me, even if not fully backed by research, although I would prefer that of course. There’s also a category of “hope” supplements, supported by ongoing research and developments in AI. I take these “hope” supplements only after ensuring they do no harm to my body. In worst case scenario only to my wallet.

My goal as always is to write this all down for my own benefit. And share my insight and experience (for what it is worth) with you.

1. Glucosamine and Osteoarthritis/painful joints

Glucosamine is widely used to alleviate “osteoarthritis,” also known as “degenerative joint disease” or “wear-and-tear arthritis.” This condition involves the gradual deterioration of cartilage in the joints. Cartilage? That is the flexible connective tissue found in joints and other parts of the body. It provides the smooth, slippery surface for motion, reducing friction and absorbing shock. Great if it works, painful if it does not. When you age this connective tissue erodes and cause your joints to hurt when you move. Unfortunately I know all about this.

Many people over 60, and a growing number of younger individuals, suffer from joint problems. This is due in part to factors like joint injuries, genetic predisposition, and….increasingly obesity. It’s predicted that by 2050, over 50% of Americans will be obese. Osteoarthritis commonly affects the knees, hips, hands, and spine, causing pain, stiffness, and reduced mobility.

2. What is Glucosamine?

Glucosamine is a naturally occurring compound in human cartilage and is often used as a dietary supplement for joint health. It plays a crucial role in building and maintaining cartilage.

It’s important to note that the body’s endogenous production of Glucosamine is a complex process. Levels may fluctuate based on various factors. These include age, health status, and physical activity levels.

To understand how much naturally occurs in the body, extensive biochemical analysis is required. This analysis is more detailed than what is typically done outside of research settings. It is clear however that many people do not produce enough Glucosamine. For those, supplements might be useful.

3. My own experience in taking Glucosamine (=very positive)

The effectiveness of Glucosamine varies among individuals. Studies provide mixed results. However, it has been very beneficial in my experience. During periods when I stopped taking it, my arthritis issues resurfaced but disappeared quickly once I resumed.

4. Glucosamine and Chondroitin taken as a supplement

Glucosamine and chondroitin are often taken together for joint health since they may work synergistically to support cartilage, reduce pain, and enhance joint function. Chondroitin, also to be found in human and animal cartilage, is used as a supplement to manage osteoarthritis symptoms, but in practice taken only together with Glucosamine, while Glucosamine is often used as a stand alone supplement.

Supplements typically provide 1,200 to 1,500 milligrams per day of Glucosamine and 500 milligrams of Chondroitin.

5. Benefits of Glucosamine (summary from internet sources)

1. Glucosamine may reduce joint pain, especially in osteoarthritis patients, improving joint functions.

2. It might aid in maintaining and potentially repairing cartilage.

3. Users often report enhanced joint flexibility and reduced discomfort.

4. Glucosamine may have inflammation-reducing properties.

5. Preliminary studies suggest potential benefits for other conditions, like rheumatoid arthritis.

6. Safety and Side Effects (also from internet)

Glucosamine and Chondroitin are usually safe. However, side effects can occur.

1. Possible digestive discomfort. 2. Allergic Reactions, particularly in those allergic to shellfish, as many supplements are shellfish-derived/ 3. Increased Blood Sugar: Concern for individuals with diabetes, though recent research suggests minimal impact. 4. Potential interaction with medications like blood thinners. 5. Blood Pressure**: Some report mild increases in blood pressure. 6. There are rare reports of headaches, drowsiness, or skin reactions.

Let us hope you do not need Glucosamine or any other supplement.

Live a happy and healthy life,

Robert, your health friend,

On dushi Curacao

7. VO2 MAX: A CRUCIAL BIOMARKER (health project 99+)

Summary: VO2 max is a key indicator of your health and is comparable to muscle strength. Both tend to decline with age. But, you can manage this decline through exercise, potentially stopping or even partly reversing it. Yes, it requires physical effort, but this is a price one should be willing to pay for healthy aging.

VO2 max ranks among the top five most critical biomarkers of health. Despite its significance, many—including myself until recently—are unaware of its role. Among athletes, however, it’s a well-known measure, crucial for those aiming for peak performance in endurance sports.

VO2 max provides a comprehensive snapshot of your overall health. This measure goes beyond other health metrics like blood pressure, glucose levels, and heart rate. It reflects your body’s ability to handle health challenges, including chronic diseases.

Note: A biomarker is a measurable indicator of a biological state or condition. For example, if I catch a cold or flu, my VO2 max may drop a few points. It often recovers only a week later when I start to feel better.

What is VO2 Max?

VO2 max, short for “maximum volume of oxygen.” It represents the highest amount of oxygen your body can transport in your blood. A higher VO2 max suggests better cardiovascular fitness, endurance, and better overall health. Typically, VO2 max peaks in late teens to early twenties, then starts to decline from around age 30. Without maintaining physical activity, VO2 max can decrease by about 1% per year. This decline occurs due to factors like reduced heart rate, muscle loss, decreased cardiac output, and less activity in general.

You can find VO2 max evaluations online to compare scores within your age group.

My Score (room for improvement)

When I first learned about VO2 max last year, my score was around 35. My initial goal was to reach 40, and now I aim for 50. This has been more challenging than expected. Over the past six months, my score has plateaued at 39 – 40. This puts me in the top 10% for my age group. It also places me in the top 50% of men over 40. To surpass 40, I likely need more high-intensity training.

A Double Warning

For older individuals, not actively working to maintain a good VO2 max can lead to a significant decline in health. Combined with muscle mass loss—another avoidable issue—this can seriously the number of healthy years you will enjoy.

How to measure VO2 max

While official methods exist for athletes, a smartwatch from Apple, Garmin, or similar brands suffices for non-athletes. Other tests include the Cooper test, which might have slight deviations but are adequate for the general public.

How to improve your VO2 Max?

Exercise is key—walking, biking, swimming, all help. The best strategy combines regular exercise with some high-intensity interval training (HIIT). I personally sprint the last kilometer of my runs.

Currently, no magic pills or supplements can enhance VO2 max significantly. Some suggest beetroot concentrate and nitrates might offer a small boost for non-athletes. However, this belief isn’t widely accepted or scientifically proven.

Keep on exercising, live a happy and healthy life,

Robert, your health friend,

Our beloved Randy

1. MY HEALTH ESSENTIALS: INFRARED SAUNA (health project 99+)

Sunset at the beautiful beach of Kijkduin

Summary: an infrared sauna is expensive, but has several important health benefits (in my own experience). And…do not forget to clean it regularly.

Investing in health is essential, as we all know. This includes choices related to lifestyle, food, and exercise, as well as certain equipment. While items like good sporting shoes and resistance bands are important, so is for example a large capacity freezer. This can be beneficial. You can read more on this in another blog. It can save you a lot of money in the long run. 

This time, yet, I focus on the infrared sauna. Though it is expensive, with prices starting at around 2000 euros, it is definitely worth the investment in my experience. Having once been a diplomat, now I consider myself the self-appointed infrared cabin diplomatic representative—unpaid, but passionate! I do not like the traditional sauna too much. The dry heat of the infrared sauna is very comfortable and is much easier to support than the humidity of the regular sauna.

1. How do I use the infrared cabin?

A typical session in an infrared sauna takes me 20 – 30 minutes. I do this 3 – 4 times per week. I enjoy listening to some soothing music while the temperature rises to 55 degrees Celsius (131 degrees Fahrenheit). The sweating starts in the last five minutes. It is relaxing. It also gives you time to meditate, to think about the meaning of life in general or the stock exchange. Two things I happen to do when in the infrared sauna.

I first experienced its positive effects twenty years ago. At the time, I lived in Latvia, one of the Baltic states. I hardly caught colds during four years, and if I did, they were quite mild. At that time, I also had problems with high blood pressure. Using the infrared sauna significantly helped reduce my values.

After moving, the cabin was disassembled, and somehow I never managed to set it up again. Now I live again in the Netherlands. I have bought a small one that fits snugly in our hallway. There are two cm to spare (see picture below). I truly love it, and my wife is also warming up to it (pun intended).

2. The positive side of the infrared sauna as I experienced it

Infrared saunas offer many health benefits, particularly for the heart and blood vessels. While not all claims are scientifically proven, they’re certainly interesting and plausible. Here are the three main benefits I find compelling as each of them has been my personal experience:

1. Reduced frequency and severity of colds.

2. Faster recovery after intense physical activities.

3. Stress relief.

If my wife or I start feeling “under the weather,” as the British say, we quickly use the infrared sauna. This approach has been successful thus far. Neither of us fell ill during our first autumn and winter in chilly Netherlands. Quite an achievement!

3. Benefits as mentioned on internet

Most of the benefits attributed to the infrared sauna that circulate on internet are in line with my experience.

Improved blood flow can potentially reduce the risk of thrombosis. It may also help with varicose veins. Additionally, it could prevent other vein disorders such as spider veins.

The infrared sauna generates heat that penetrates the body more deeply than typical saunas. It raises body temperature and causes blood vessels to expand.

Better blood circulation improves nutrient distribution throughout the body, offering numerous other benefits.

4. Cleaning and maintenance

I usually place a towel on the floor and another on the seating area to prevent contamination. It’s important to remove the towels after each use to prevent mold growth.

Because the sauna is a humid environment that contacts skin, regular cleaning is really necessary, though not much work. After each session, perform light cleaning. Aim for a more thorough cleanse roughly every two weeks to maintain optimal cleanliness.

Stains can be treated with mild dish soap mixed with warm water. To keep the sauna fresh, mop the floor with a mild cleaning agent. I use a “natuurlijk schoonmaakazijn”, “natural cleaning vinegar” in English. It’s a type of vinegar used for cleaning purposes, known for being an effective, eco-friendly cleaning agent.

Persistent stains apparently can be sanded off using very fine sandpaper. I have not tried it yet, but will keep this in mind.

Enjoy a happy and healthy life,

Robert, your health friend

Picture taken on a rare sand dune in Venezuela

5. POWER TO THE PROTEINS, AND ALSO…. ENOUGH IS NOT ALWAYS ENOUGH (health project 99+)

Dear reader,

To summarize this long post: Proteins can be a source for energy intake, but….. their main job is being ‘building blocks of life’ and working hard on hormones, enzymes, body tissues, and immunity. Latest research states that we should more or less double earlier traditional guidelines, up to 1.5 grams per kilo body weight. Which is not easy! Two side notes. 1. Do not eat farmed fish. 2. Do not get fragile when you age; exercise and eat your protein.

1. Energy first (=carbs and fats)

The three groups of macro-nutrients are the center of many discussions about nutrition. I refer of course to fats, carbs (hydro-carbonates) and proteins. Fats and carbs are your main sources for energy-intake: carbs 4 kcal per gram and fat 9 kcal per gram. Our body needs energy (average 2000 kcal daily) and carbs and fats happily and rather easily provide this. Health-wise, there is of course much more to carbs and fats. Yet, their main task is to supply energy and as such the preferred choice of your body. 

2. Building blocks first (=proteins)

Giving energy is, as mentioned, not the main job for proteins. Still, they will become an energy choice when carbs and fats are not available. During prolonged exercise or starvation, they provide 4 kcal per gram, just like carbs. Nonetheless, your body really prefers proteins for other important jobs. These include building and repairing tissues, making enzymes and hormones, and supporting immune role. They are not called ‘building blocks of life” for nothing!

3. Some Facts and Figures for those who really want to be in the know

There are 20 amino acids. Nine are “essential”, meaning that your body does not produce them and can only get them by eating. “Essential” is a confusing term but it is as it is.

All proteins are made up of long chains of amino acids linked by peptide (= chemical) bonds. The specific sequence of amino acids determines the protein’s structure and function.

The 20 amino acids are transformed into tens of thousands of proteins in your body. Actually it is more complicated. First, you eat proteins, which can be animal or plant-based. Then, your body breaks them down into amino acids. Finally, it rebuilds them into the specific proteins you need. Yes, complicated, but that is how nature often works :).

In the end, we have tens of thousands of different proteins in our body. Each one has unique structures and functions. We need all of them. The exact number can vary. However, estimates often suggest that there are over 20,000 protein-coding genes in the human genome (= genetic blueprint). These genes can produce (= synthesize) multiple different proteins through various biological processes.

4. Need to know: how many proteins per gram produce?

I love nuts and fortunately they give on average 20 grams of protein per 100 grams. Meat and chicken even more, but they are not part of my diet. Fatty fish like salmon, cod (leaner), and sardines offer 20 – 25 grams. Vegetables only give 2 grams. Fruits have less than 1 gram. Two eggs (100 grams) contain 13 grams of protein. Looking at this rough overview one sees the challenge with plant proteins. You really need to eat a lot to get enough. Vegetarians should in my opinion seriously consider taking supplements.

5. Differences between animal and plant proteins

Animal proteins are “complete.” They contain all nine essential amino acids, meaning that your body does not produce them. Common dietary sources include meat, fish, poultry, eggs, and dairy. 

Most plant proteins, on the contrary, are “incomplete.” They are missing one or more of the nine essential amino acids. There are a few exceptions like quinoa and soy. Yet, by combining plant proteins (e.g., beans and rice) you can get all the nine essential amino acids. 

Animal proteins are easier to digest for some people and come with distinct nutrients—like omega-3 from fatty fish. Plant proteins can be more difficult to digest but also comes with extra benefits, like providing the all important fiber.

High plant protein intake appears linked to lower chronic disease risks like heart disease and certain cancers. Conversely, there are links between high intake of animal proteins (especially red and processed meats) and higher chronic disease risks.

6. Risks of an overdose

Over consumption of proteins can lead to health risks. Over consumption is subjective and difficult to define as it varies per person. Still, consuming more than 2 grams of proteins per kilogram over an extended period can harm your health. How much is too much also depends on your lifestyle, health history, and protein quality. 

What I read on internet is that most risks include negative impacts on kidneys and dehydration. It also effects calcium intake which can lead to bone problems. Other risks are weight gain and heart issues, especially from excessive red and processed meat intake. 

7. My personal protein approach

On a typical day, I obtain around 65 grams of proteins from my diet. I get 20 grams from fish and 20 grams from nuts. I do not eat meat. There are 15 grams from low fat French quark and 10 grams from other sources. To reach 120+ grams, I rely on carefully chosen plant-based supplements that include all nine essential amino acids. I personally stay well below 2 grams proteins per kilogram. Fortunately, it is not easy to overdose on protein through regular diet alone; only supplements make it possible. 

For solid information on the necessity of increasing protein intake, search for Thomas deLauer on YouTube. He has almost 4 million subscribers.

Tip: spread protein intake over the day. The ideal intake is 20 – 25 grams per session as your body will only process this amount. Space the intake and take the next one at least a few hours later.

8, Side note 1, on fish: I’ve stopped eating farmed fish like tilapia, shrimp, or salmon. I am concerned about antibiotic use in fish farming. Kim and I prefer wild salmon (despite the higher cost), Atlantic cod, sardines and Dutch herring of course!

9. Another side note, on loss of muscle: do not get fragile when you age.

One can not overestimate the importance of healthy tissues regarding healthy aging. Protein serves a crucial task. It constructs and repairs “tissues,” which include muscles, hair, skin, and organs. Physical exercises including resistance training and adequate protein intake supplement reinforce each other.

Maintaining an excellent muscle system, including hard work to stop loss of muscles (sarcopenia) is central. Muscles and physical exercises are a favorite topic of my blogs. Neglecting your muscles is related to so many potential health problems. This is especially true the older you get. For many reasons. Recent studies for example point to a correlation between weak muscles and a higher chance for dementia.

Ok, enough on proteins. Lead a happy and healthy life,

Robert, your health friend

Kijkduin beach

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

Dear reader,

I hope you are doing fine. Today some words on Lemons and Limes: longevity, prostate, intermittent fasting, vitamin C, tasty and cost effective.

Many women aged between 90 and 100 years old have one thing in common: they drink lemon water daily. It is usually slightly warm. Sometimes they drink it cold. This is better, by the way. Heating up lemon water will destroy some of its benefits.

There isn’t any definitive evidence linking their age and longevity specifically to lemon water consumption. Still, I’ve come across this statement often enough to inspire me. It led me to incorporate daily lemon juice into my own routine.

Furthermore, I’ve seen claims on the internet suggesting that lemon water may positively affect prostate function. While hard scientific evidence supporting this is lacking as well, anecdotal accounts are quite positive, including my own. My personal experience has been encouraging. After six months of drinking lemon water daily, I’ve noticed significant improvements in my bladder performance. There was also a major improvement in my PSA levels. Again, while this is merely anecdotal, it seems to have been beneficial for me.

Daily routine

As part of my daily routine, the first thing I do before breakfast is prepare a lemon drink. I also drink a glass with some added creatine and collagen. I also prepare another glass for my wife. She uses it to take her potent probiotic pill. Occasionally, I use limes instead, or a combination of both lemons and limes. We prepare approximately two liters, which my wife and I drink throughout the day (but not during meals). I use the whole lemon or lime. I add a piece of ginger, about 4 grams per person. Health experts recommend not to overdo it with ginger. I also include a bit of cayenne pepper, about half a teaspoon.

Nutritionally, there aren’t major differences between lemons and limes. Limes have a slightly more bitter taste. Lemons contain more vitamin C, offering 50 mg per 100 grams. In comparison, limes contain 30 mg per 100 grams. Beyond that, they are very similar. Both fruits offer vitamin B6, folate, and vitamin A, and also minerals like potassium. Lemons and limes also give dietary fiber (2.5 grams, roughly 10% of your daily needs), especially if you include the peel and the pith.

Positive claims on internet of top potential benefits of lemons and limes: they can help reduce kidney stones. They are high in vitamin C. They can help reduce the symptoms of vitamin C deficiency and scurvy. They have an antihistamine effect and anti-fungal properties. They can also help reduce uric acid and help increase iron absorption. My comments: these points come up often, but does not mean all of them are necessarily correct.

Two warnings. Do not drink this when you have an ulcer or gastritis. The acidity of lemon juice can damage the enamel of your teeth in the long run. Use a straw, preferably a wide one. Do not drink it right after brushing your teeth.

Intermittent fasting

They are very low in the three macro nutrients like (carbohydrates, proteins, and fats). So, individuals practicing intermittent fasting might consider a lemon drink as an interesting option. One lemon has only about 30 kcal, even when including the peel. Purists might avoid it. Still, I believe starting the day with a 5 kcal glass is acceptable. You can still call yourself an intermittent faster.

Saving money (and pesticides)

Lemons aren’t the priciest fruit, but there are ways to save money. When they are on sale, I buy 30 or 40 and freeze them whole to prevent spoilage. I use the entire fruit. Still, I remove the outermost layer of peel with a peeler due to pesticide concerns. While washing is a possibility, I prefer this precaution to work with a peeler. Removing a thin layer doesn’t significantly reduce the nutrients and fiber. It also ensures we’re not ingesting pesticides. Buying organic is another choice, but they can be more expensive and aren’t always available. Plus, I’m sometimes skeptical of organic claims.

Adding ginger and Cayenne pepper

I’ll cover ginger thoroughly in a separate blog, but it’s reputed to have many benefits, including promoting heart health. There are even indications of potential anti-cancer properties. I’ll also dedicate a separate blog to Cayenne Pepper. It is known for its wide range of health benefits due to its active compound, capsaicin. This includes benefits for heart health.

Thanks for reading, enjoy the lemon and/or lime juice. I also read some excellent pieces on cucumber juice. It does not appeal to me, but I will try. In the future :).

Live a happy and healthy life,

Your health friend, Robert

Selfie on the Kijkduin beach, standing in the cold water

0. AND FIRST…INTRODUCTION OF COURSE (health project 99+)

Health Project 99+

Dear reader,

Thank you for taking the time to read this brief note. My name is Robert. Like most, if not all, of us, I aspire to live longer and staying healthy. The world has still so much to offer!

A few years ago, I embarked on a personal health journey. I call it Health Project 99+ finding out myself how to stay in excellent health for as long as possible. We humans have significant control over our own health destinies. Genetics and unlucky circumstances play a role. However, 80 – 85% of our health outcomes are influenced by diet. Lifestyle also plays a crucial role. It is important to do “good” things. Equally important is avoiding “bad” actions like smoking. Avoid consuming prepackaged, highly processed foods. Try not to eat too much sugar (which is not easy).

Two statistics to prove my point how you can influence your own health future. The number of healthy years for American men did not increase over the past 10 years. Still, the total lifespan grew (a little). Main reasons: sedentary lifestyle and wrong food choices. Over the past decade, Singapore saw an increase in the average age. The number of healthy years also increased. Reason: conscious policy by the Government to promote healthy options for its population.

Am I a medical doctor? Nope, I studied International law and human rights. I spent a 41 years career as a Dutch diplomat with my last posting as head of mission in Caracas. Experiencing a few health scares prompted me to invest more in my personal well-being. I also wanted to better understand health mechanisms to implement effective interventions.

My credentials to you, the reader, are research, checking and personal experiences. Over the years, I gathered an extensive amount of information from reputable medical sources. These include Medical News Today. I also learned from esteemed health specialists. I analyzed, verified, and distilled this information for my own understanding. I used it for personal use. I try to remove jargon and complex medical terminology. Why refer to “sarcopenia” when one can simply talk about “muscle loss”?

I undertook this initiative primarily for myself. I felt confused when doctors discussed metabolic syndrome. And VO2 Max? A crucial biomarker, but I had no idea what a biomarker was at the time :).

People make choices with the best intentions. Still, with all the info out there, it is easy to be confused. You can make mistakes, thinking you act healthy, but you are not. I fell into this trap many times.

Friends have, just like me, only vague notions about what is really good for you and what is not. Proteins are essential. We know this, but in most cases, we do not eat enough of them. Still, we really should. Seeing “Rich in fiber” on packaging is great. In reality, the fiber intake of the majority of people is far too low. Magnesium? Many of us have insufficient intake and when we take a supplement we often take the wrong kind. As I did for years.

I have over 200 blogs prepared. They are either finished or in progress. They cover topics ranging from “willpower” to “pesticides,” “vanity” to “supplements,” “exercise” to “sleep,” and “almonds” to “Vitamin K.” I was pleasantly surprised to learn that many parts of the body can be repaired. It is possible to stop muscle loss and partly even reverse it. 

The optimistic side of me hopes for a golden bullet that will prolong our lives by many years. Is it likely? Not impossible, as these are exciting times, and I truly believe that breakthroughs will happen with Artificial Intelligence. I get really excited when I read about the Willow Chip’s infinite capacities. Google introduced it at the end of 2024. No idea what it can do, but its immense computing power sounds promising.

This information will be shared with anyone interested. It is just my personal experience, the things I eat, drink, and do to live a healthier and longer life. In the first half of 2025, I will start a video channel based on these blogs.

Join me, send your comments and live a happy and healthy life.

Your health friend, Robert

Scottish highlanders in Dutch dunes near The Hague