Category: Supplements

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

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

  1. Homemade vegetables soup (every evening)
  2. Lemons and/or lime juice (morning + during day drink)
  3. Fruit/vegetables smoothie with seeds and supplements (late morning and luncheon)
  4. 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: (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

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

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