Category: Supplements

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

Kenya, preparing for the great migration

Dear reader,

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

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

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

1.My thoughts about supplements in general

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

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

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

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

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

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

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

3. One big problem with Resveratrol

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

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

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

5. Differences between Resveratrol and Pterostilbene

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

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

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

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

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

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

7. Side Effects of Pterostilbene

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

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

8. My experience

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

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

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

Robert, your health friend

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

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

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

Uganda, mother and son

Dear reader,

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

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

1.Introduction

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

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

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

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

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

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

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

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

3. What different types of connective tissue are there?

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

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

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

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

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

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

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

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

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

5. The relationship between connective tissue and aging is multifaceted

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

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

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

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

6. Well known issues with your tissues……

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

8.Scientific Studies on frequency and effectiveness

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

9.My experience

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

12. When to Seek Medical Attention

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

13. Some notes

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

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

c. Various types of cells are found in connective tissue

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

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

Take care and life a long and healthy life.

Robert, your health friend,

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

Beach in South Africa

hapterDear reader,

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

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

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

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

1.The place of AI in health- and lifespan

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

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

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

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

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

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

2.AI and longevity in the coming years

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

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

3.AI and longevity in the wild 30’s

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

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

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

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

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

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

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

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

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

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

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

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

5.Main challenges

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

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

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

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

6.Ethical concerns

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

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

On this optimistic note,

I remain, Robert, your health friend

Tafelberg, Cape Town

21. NICOTINAMIDE RIBOSIDE (=NR/NAD+), A SUPPLEMENT THAT BENEFITS HEALTH AND LONGEVITY (health project99+)

Somewhere in Southern Turkey

Dear reader,

I already wrote about three other life-extending supplements (berberine, fisetin and spermidine). Research is ongoing, but indications for all three are promising. This blog is about a fourth one, Nicotinamide riboside (NR). It is perhaps less known than the famous NMN. Still, it is probably more effective and is for sale in most countries (which NMN is not). I recently switched from NMN to NR.

NR intervenes on cellular level and compensates for the decline of certain cellular functions as we age.

1.My thoughts about supplements in general

Before delving into the details of NR, let me first outline my general approach. The five key factors for longevity are diet and hydration. Stress management is also essential. Don’t underestimate the importance of quality sleep and regular exercise. Finally, keep an active social life. By excelling in these five areas, you significantly increase your chances for a longer and healthier life. Supplements form a sixth category and, in my opinion, offer the most intriguing avenue for intervention.

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

2.What is Nicotinamide riboside (NR)?

NR is a supplement with a potential life extending function. It is a form of vitamin B3. It is an efficient precursor to NAD+. It is the subject of many studies exploring its benefits for health and longevity. It exists in our daily diet as niacin and niacinamide and found in small amounts in milk. NR is efficiently taken up by cells, where it is converted into nicotinamide adenine dinucleotide (NAD+).

3.And what is nicotinamide adenine dinucleotide (NAD+)?

NAD+ is a coenzyme found in all living cells. It plays a crucial role in cellular metabolism, serving as an essential electron carrier in redox reactions. NAD+ is involved in several important biological processes, including energy production of cells, DNA repair, sirtuin activation and cell signaling. (More information on precursors, coenzymes, redox reactions, sirtuin activation, and cell signaling is provided at the end of this blog).

NAD+ is crucial for cellular metabolism and repair. It is a fundamental target for interventions. These interventions aim to promote long-term health. (I know it sounds like an advertisement, sorry about this).

4. Levels of NAD+ decline with age. This decline has sparked interest in its potential therapeutic use for conditions related to aging. It is also being considered for energy metabolism. Additionally, it may help with various degenerative diseases. The concept is easy: more NR will lead to better level of NAD+.

5.A bit more about the functions of NAD+

NAD+ is a fundamental component of our energy metabolism, essential for converting food into usable energy. It contributes to ATP, the energy currency of the cell. 

NAD+ is involved in the role of enzymes like PARPs (Poly ADP-Ribose Polymerases). These enzymes repair damaged DNA. As a result, they maintain the integrity of the genome.

NAD+ activates sirtuins, which are a class of proteins. These proteins regulate cellular health, aging, and longevity. Some scientists suspect that cells and humans last longer. They suspect humans age more slowly as sirtuin-1 in their cells is better able to carry out its function. They believe this could be achieved by increasing the concentration of NAD+ in cells.

NAD+ also acts as a precursor for the synthesis of molecules like cyclic ADP-ribose, which are involved in cell signaling.

6.There is more to NR than only contributing to higher levels of NAD+

Over 100 preclinical studies have been published on NR (nicotinamide riboside). We’re starting to see numerous publications on disease states. Some are just age-related indications. Others are actually disease states. Remarkably, there is incredible consistency with positive results.  

Animal models have shown that NR can increase NAD+ levels. They might exert potential benefits related to aging, energy metabolism, and cellular health. However, human studies are still developing.

There are peer-reviewed published clinical studies on inflammation-related disorders. They range from the lungs to the brain, muscle, and heart. Diseases related to mitochondrial function seem to benefit. One of the most notable diseases is Parkinson’s disease. It is also the furthest along in benefiting.

7.Some last words about NR, NMN and NAD

NR and NMN are close enough to consider both. Chemically they are the same, but NMN has an extra phosphate group, which makes NMN bigger. This phosphate group has first to be eliminated before it can enter a cell, unlike NR that can enter directly.

NMN is not for sale in many countries. This includes The Netherlands. This is one (but not the only) reason why I go for NR. 

Be careful with NAD boosters. Companies sell NAD, which is a bad idea. The NAD molecule is a very large molecule. When you ingest it, it enters the bloodstream. It tries to get into the cell and fails. That try, which is dramatic with NAD, a little less dramatic with NMN, causes friction and inflammation. 

The phosphate does eventually breaks off. The NAD molecule breaks apart into smaller molecules. One of these molecules is actually NR. This NR enters into the cell very cleanly and efficiently. It then eventually converts back into NAD once inside the cell. 

8.Is NR safe?

NR is generally considered safe when used appropriately and has a good safety profile based on current studies. If you have a history of liver disease, do not take nicotinamide — even at low doses.

Enough food for thought I would say. Take care and live a happy and healthy life!

Robert, your health friend

=================================================================

Explication of some of the terms used in bullit no 3.

Precursor = In biochemical terms, a precursor is a compound that participates in the chemical reaction that produces another compound. For example, amino acids are precursors to proteins, and cholesterol is a precursor to steroid hormones.

Co-enzyme = A coenzyme is a non-protein organic molecule that binds to an enzyme and is essential for the enzyme’s activity. Coenzymes work by helping enzymes catalyze reactions that occur in cells. They often act as carriers for chemical groups or electrons, facilitating the transformation of substrates (the molecules upon which enzymes act) into products. Many coenzymes are derived from vitamins, which is why vitamins are crucial for maintaining cellular function and overall health. NAD+ is one of the best-known coenzymes.

Redox = Redox is short for reduction-oxidation, which refers to a type of chemical reaction involving the transfer of electrons between two species. These reactions are essential to many biological and industrial processes and can be characterized by changes in the oxidation states of the species involved. Redox reactions are fundamental to many processes, such as cellular respiration, photosynthesis, combustion, corrosion, and various industrial chemical processes.

Sirtuin activation = NAD+ is een molecuul dat belangrijke enzymen in de cel in staat stelt om hun werk te doen. Daarbij zitten ook enzymen die biochemici sirtuïnes noemen. Een hele belangrijke is sirtuïne-1. Dat enzym stelt menselijke cellen in staat om zichzelf te repareren.

Cell signaling = Cell signaling is the complex system of communication that governs basic cellular activities and coordinates cell actions. It is a vital process by which cells communicate with each other and respond to external and internal stimuli. This communication is essential for the development, function, and survival of all cells and organs in living organisms.

20. A PLASTIC TSUNAMI ENTERING HUMAN BODIES

Courtesy Greenpeace, plastic in Kinshasa

Dear reader,

Summary: We consume more plastics than we think. Especially the smallest particles, the Nanoplastics, can have a bad effect on your long-term health. Science is working hard, much is still unclear, but signs are not good. Try to limit your contact with plastic significantly. Avoid using plastic bottles, plastic coffee and tea cups and chewing gum. See point 8 how to minimise your exposure to these plastic particles.

  1. Research only at its infancy/I am worried

I know research is ongoing and final conclusions will take years, but doesn’t this micro and nanoplastic stuff sound scary? Plastics might sound innocuous, but there are many types, some of which can cause cancer or other diseases. 

The effect of all these micro- and Nanoplastics entering our bodies is still unknown. The more I read, the more concerned I become. Plastics are a holistic concept, but when you break them down you enter a world dangerous additives. You also read about Nanoplastics as molecular pollutants that attach to fungus, algae and bacteria.

Writing this blog did not help, nor did these alarming headlines: “0.5% of the brain consists of Nanoplastics,” “Nanoplastics found in penises,” and “Nanoplastics entering individual cell structures.”

2, Most experts downplay the risk,

Experts claim that the public is overreacting. A quarter of the Dutch population believes that microplastics, and especially Nanoplastics, are among the top dangers to one’s health. The Dutch are perhaps exaggerating, but probably not. From what I have read this plastic future does not look all too good.

We do not know what interaction might occur between these smallest particles and living organisms. The idea that the tiniest particles can enter your individual cells is worrying. In reality, they do enter your cells. The increasing amount of plastic found in people’s brains is also not a good sign.

Dear reader, I don’t know about you. I am truly concerned. There seems to be no end to the plastic tsunami that overwhelms us. This news from the Netherlands is a bit off topic but related. It states that eggs from free-ranging chickens are too dangerous to eat. Can you imagine? Apparently, there is so much poison in the Dutch soil that it impacts the quality of food the chicken eat. This, in turn, affects the quality of the eggs.

There are actions we can take, such as avoiding these contaminated eggs. Or, in the case of plastics, minimizing their use as much as possible. Below are some tips in this blog.

For everything else, we must keep an eye on scientific developments.

3. Ok, what are micro plastics and Nanoplastics?

Microplastics are small plastic particles. They are usually defined as being less than 5 millimeters in size. However, they can be much smaller. They originate from the breakdown of larger plastic debris, like bottles and bags. They also include fragments of stabilizers, lubricants, fillers, and plasticizes. Manufacturers use these and other chemicals to impart desirable properties to plastics. Such properties include transparency, flexibility, and durability. Many of these chemicals have been classified by experts as toxic and harmful to human health.

Microplastics are widespread in the environment, found in oceans, waterways, soil, and even in the air. They pose increasing environmental challenges. Microplastics contaminate ecosystems and enter food chains, such as in fish. Animals and humans can ingest them, potentially causing harm over time.

Nanoplastics (sometimes calles nanoparticles, but this is a wider concept) are particles less than 100 nanometers in size. This size is less than 1/10,000 of a millimeter. They are much smaller than microplastics and more concerning because they can overcome certain barriers and enter human cells. They can be purposefully engineered in various scientific and industrial processes. For example, they are used for materials like carbon nanotubes. Alternatively, they may occur naturally in some processes. They can also result from the further breakdown of microplastics.

4. Just some plastic statistics

In 2020, approximately 367 million tons of plastics were produced worldwide. This amount is almost double that of 2000, which had an annual production of 200 million tons. Production is still growing on an annual basis.

Researchers estimate that the average person consumes between 78,000 and 211,000 microplastic particles every year. Plastic-based bottled water has a big role in these figures. Hot drinks in plastic cups can also contribute significantly. Together, they can make up to 50% of the intake. And remember, we talk about the micro plastics, the “big” particles, up to half a centimeter! every year through drinking water, foods contaminated by microplastics, and breathing microplastics-containing air. The number of Nanoplastics is infinitively more and can be 200.000 in one plastic bottle with water.

Fortunately, most, but not all leaves our body again the natural way.

In early 2024, a new study revealed that human brain samples collected at autopsy contained significantly more plastic. They had seven to 30 times more plastic than the kidneys and liver. Compared to 2016, this concentration represents about a 50% increase, indicating that, as of today, about 99.5% of the brain is brain tissue and the rest is plastic.

5. Not only plastic bottles and plastic coffee cups are of concern. Chewing gum as well.

A pilot study presented at the American Chemical Society’s spring 2025 meeting revealed that chewing gum can release hundreds to thousands of micro and nano plastic particles into saliva, which are then potentially ingested.

6. Dangers of micro- and nanoplastics

Microplastics and Nanoplastics have infiltrated ecosystems worldwide and have been detected in air, water and soil. Their small size allows them to enter the human body through ingestion, inhalation and dermal contact. Chemical additives like polychlorinated biphenyls and phthalate esters are added to microplastics during production. These additives typically exacerbate health effects. Microplastics are therefore recognized as an emerging environmental concern. They are also a public health concern. These concerns have the potential to affect both human well-being and the natural environment.

The much smaller parts, the Nanoplastics, can penetrate biological barriers. They enter cells and tissues, raising concerns about long-term health effects. It alarms me to learn that microplastic and nano plastic concentrations in brain samples are seven to 30 times higher. These concentrations are notably higher than those in kidneys and liver. As always with relative new developments, more studies need to be done to understand what the health implications are.

The mechanisms by which Nanoplastics enter the brain remain unclear. One hypothesis is that they travel with lipids ingested through food. Human brains are particularly rich in fat, which may help plastics cross the blood-brain barrier. Inhalation of airborne microplastics and ingestion through diet are considered primary routes of exposure.

7. Just one example how plastic pollution originates and affects us all

Biosolids, which are the treated water sludge generated from wastewater treatment, significantly contribute to plastic pollution in terrestrial environments. They are commonly utilized as fertilizers in agricultural land. This practice results in a considerable deposition of microplastics onto farmlands. In Europe, estimates vary between 63,000 to 430,000 tons of microplastics are deposited annually. In North America, the range is 44,000 to 300,000 tons. Consequently, agricultural soils serve as extensive reservoirs of microplastics. These particles are transported to the aquatic environment through various means. These means include rainfall, leaching, and irrigation.

8. First suspected links with diseases

There is ongoing debate over the health impacts of these microplastics within human tissues. These risks encompass inflammation, oxidative stress, and tissue damage. They have been found in vital organs such as the heart, liver, lungs, and even placenta. 

One study also found that individuals with dementia have more plastic fragments in their brains. The amount is three to five times higher than those without the condition. It was noted that dementia can impair the blood-brain barrier and brain clearance mechanisms, possibly creating a “sink” for plastics. Again, no definitive proof yet.

Some experts argue that nano plastics carry harmful chemicals. These chemicals are known to lead to reproductive issues. They cause hormonal imbalances by disrupting the endocrine function.

There appears to be a link between plastics and obesity.

9. What to do?

Summary: reducing exposure to microplastics and nano particles involves several lifestyle and consumer choices. Below some suggestions I summarized from reliable sources on internet.chapter

My own top 5 is: never heat anything in plastic, avoid drinks from plastic bottles (= no 1 tip), do not drink hot drinks from plastic, store in metal or porcelain, repack from plastic in metal, glass or porcelain, not cutting food on plastic cutting-board. I cut everything on an ordinary porcelain plate. And stop chewing gum.

Suggestions from internet

Filtering and boiling water.

Cutting back on plastic use when possible, for example, by using reusable containers

Boosting fiber intake involves two types of fiber. Fermentable fiber found in fruits and vegetables forms a gel-like substance in your gut. This helps trap microplastics and prevents them from entering your system. Meanwhile, non-fermentable fiber helps push these harmful particles through your digestive tract. It does this before they can be absorbed. In a world where microplastics are unavoidable, fiber could be your best defense

Not using single-use plastic over and over.

Avoiding heating plastic food packaging, as plastic particles can spread into the food.

Focusing on good sources for our food is essential. We should ensure our seafood is from sources that have less microplastics, for example.

Avoid foods that are ultra-processed, as there have been some reports of MNPs (=micro and nano plastics) in ultra-processed food.

Wearing natural fiber clothing — organic cotton or hemp — and avoiding those with synthetic fibers.

Vacuuming our homes more often, as microplastics can accumulate in household dust.

Being careful of environmental pollutants as high air pollution areas might have more MNPs in air.

Making sure our environment at home or work has a good air ventilation system.

This was a difficult blog to write. Too little is known about this topic, but from what we know one can only draw one conclusion: stay away as much as possible from plastics, but this will be hard to do.

Robert, your health friend,

traffic in Kinshasa, DRC. On a quiet day

5. INFLAMMATION IS TO BE TAKEN VERY SERIOUSLY (health project99+)

Dear reader,

Main conclusion: chronic inflammation is very serious. It can cause you to die prematurely. It can also make your life miserable for many years. There are several ways to test the level of inflammation. You have many options to prevent it. There are also various ways to cure it or at least reduce it substantially. Be careful about hypes, disinformation and pure nonsense when it comes to products that let inflammation disappear “overnight”.

1.Inflammation introduction

I started healthproject99+ in the first place to better understand myself the complexity of health issues. I share what I understand along with my own experiences. I do this not as a doctor (I studied international law), but as an interested party. A very interested party!

Take inflammation. It is not difficult to grasp the basic concept and see the difference between acute and chronic inflammation. The problems start with all the claims that certain products are anti-inflammatory. Fine, for all inflammations? For just a few? Is inflammation also good for you? Or should you be entirely inflammation free (the answer is no).

Acute inflammation is the easiest part; the difficulties start with chronic inflammation, from arthritis to cardiovascular issues. You can recognize it by symptoms like gut issues, eczema, and chronic fatigue. Other symptoms include brain fog, weight gain, allergies, chronic pains, and mood swings.

There is a hype about food and supplements that work anti-inflammatory. I tried to understand what the impact can be. I am sure that I miss out on certain points, but below my findings so far.

2. Inflammation (acute and chronic)

Inflammation itself is not an illness, but a natural response by the body’s immune system. Inflammation is part of how the immune system defends the body. It protects against harmful agents like bacteria and viruses. It also responds to toxic chemicals, chronic stress, and certain foods. Diets high in processed foods, fats, and alcohol can be among the main culprits of chronic inflammation. 

2a. Acute Inflammation

Acute inflammation is triggered by injury, infection, or exposure to substances. It presents itself as pain, redness, swelling, loss of function, and heat. It is usually beneficial and helps the body to heal by fighting off infections and initiating tissue repair.

2b. Chronic Inflammation.

The immune system sometimes continues to act as if there is a threat. This happens even when there isn’t one. Alternatively, it might react against the body’s own tissues. It occurs when the inflammation process persists over a longer period, and it can damage healthy tissues in the body. Chronic inflammation is associated with a range of diseases and conditions, such as autoimmune disorders (e.g., rheumatoid arthritis), cardiovascular diseases, allergies, certain chronic infections and metabolic syndrome ( = group of conditions that together raise risk of coronary heart disease, diabetes, stroke and other serious health problems). 

Chronic inflammation can happen when the immune system mistakenly attacks healthy tissues in the body. This response is different from the acute and beneficial inflammation the body uses to fight infections or heal injuries. It is prolonged and inappropriate.

3. Chronic inflammation can negatively impact longevity (a long list of illnesses that should worry everyone, it does me)

  • Persistent inflammation leads to ongoing production of inflammatory mediators and oxidative stress, which can damage DNA, proteins, and cellular structures. Over time, this can cause irreversible tissue damage and contribute to degenerative diseases.
  • Chronic inflammation is linked to a wide range of diseases. It includes cardiovascular diseases like atherosclerosis, diabetes, cancer, Alzheimer’s disease, and autoimmune disorders. These conditions are major causes of morbidity and mortality.
  • Chronic inflammation can accelerate the aging of the immune system, a scary phenomenon known as immune-senescence. This results in a diminished immune response to new infections and a decrease in surveillance against malignant cells.
  • Inflammatory cytokines can interfere with insulin signaling, contributing to insulin resistance and type 2 diabetes. They can also affect lipid metabolism and contribute to obesity-related complications.
  • Inflammation can create a pro-carcinogenic environment (= promotion of cancer). It induces DNA mutations, stimulates cell proliferation, and inhibits apoptosis (programmed cell death). It is often linked with specific types of cancer, such as colorectal cancer linked to inflammatory bowel disease.
  • There is growing evidence linking chronic inflammation with neurodegenerative diseases and mental health disorders, including depression. Inflammatory cytokines can affect the brain and lead to behavioral changes. Some research suggests that chronic inflammation might contribute to brain aging. It may also play a role in cognitive decline. This could be why you’re seeing references to inflammation making the brain appear biologically older.
  • Chronic inflammation can cause changes in blood vessels. It promotes hypertension. It also increases the risk of stroke and heart attacks due to its role in promoting plaque buildup within arteries.

4. Diving deeper into the concept of inflammation

  • At the micro level, it involves a series of cellular and molecular events primarily orchestrated by the immune system. Here’s a detailed look at how inflammation works at this level. 
  • Recognition of harmful stimuli The process begins when cells in the body detect harmful stimuli. Harmful stimuli are identified through pattern recognition receptors (PRRs). These receptors recognize pathogen-associated molecular patterns (PAMPs) from microbes. They also identify damage-associated molecular patterns (DAMPs) from injured cells.
  • Activation of immune cells Once harmful stimuli are detected, these immune cells become activated. They release signaling molecules called cytokines which orchestrate the inflammatory response. They also release chemokines that attract specific immune cells to the site of inflammation. These molecules help coordinate the inflammatory response.
  • Recruitment of Immune Cells Cytokines increase the expression of molecules on the surface of cells lining the blood vessels. This facilitates the movement of additional immune cells. These include neutrophils and monocytes. They move from the bloodstream to the affected tissue.
  • Increased Blood Flow and Permeability Blood vessels near the site of injury or infection widen (vasodilation) and become more permeable. This allows immune cells, proteins, and nutrients to pass more easily into the tissue to combat the harm.
  • Phagocytosis and Destruction of Pathogens Neutrophils and macrophages engulf and destroy invading microbes and debris through a process called phagocytosis. Inside these immune cells, pathogens are trapped in a vesicle and destroyed by enzymes and reactive oxygen species. Which is excellent of course!
  • Resolution and Healing Normally, inflammation is a self-limiting process. Once the harmful stimuli are dealt with, anti-inflammatory signals are released to suppress the inflammatory response. Macrophages start the cleanup of cellular debris. They promote tissue repair by secreting growth factors. These molecules facilitate healing.
  • 5. Tests
  • Inflammation can be measured in several ways, often through a combination of clinical assessments and laboratory tests. Here are some common methods used to evaluate inflammation. The first one is already very helpful.

5a. Blood Tests

  •  C-Reactive Protein (CRP) This is a protein produced by the liver in response to inflammation. High levels of CRP in the blood can indicate inflammation. A common target for hsCRP is below 1 mg/L. Levels between 1 and 3 mg/L are considered average. Levels above 3 mg/L might indicate a higher risk of cardiovascular problems due to inflammation. 
  • Inflammation can be a key factor in various health conditions. Monitoring hsCRP is a strategy to gauge inflammatory activity. It helps assess cardiovascular risk. However, hsCRP is just one of many markers. It should be interpreted within the context of overall health and other risk factors.
  • Erythrocyte Sedimentation Rate (ESR) This test measures how quickly red blood cells settle at the bottom of a test tube. A faster-than-normal rate may indicate inflammation.
  • Pro-inflammatory Cytokines We measure levels of cytokines like interleukin-6 (IL-6). We also measure tumor necrosis factor-alpha (TNF-alpha). These are involved in the inflammatory response.
  •  Fibrinogen Elevated levels of this protein, which helps with blood clotting, can also indicate inflammation.

5b. Physical Examination

  • Doctors assess signs of inflammation such as redness, warmth, swelling, and pain in specific areas of the body.

5c. Imaging Tests

  • Ultrasound or MRI These imaging tests can detect inflammation by showing swelling, fluid accumulation, and other tissue changes.
  • X-rays Though not directly showing inflammation, they can indicate changes in bones and joints that are often due to inflammation.
  • In some cases, tissue biopsies are taken to examine the presence of inflammatory cells under a microscope.
  • In some contexts, specific biomarkers are assessed for conditions, like antibodies in autoimmune diseases.

6. Management and treatment of inflammation

Identifying the underlying causes of chronic inflammation is crucial. These causes include infections, prolonged exposure to irritants, or genetic factors. Understanding them aids in management and treatment. Medical professionals typically employ a combination of lifestyle modifications, medications, and therapies to treat conditions associated with chronic inflammation. If you suspect chronic inflammation, it’s important to consult with a healthcare provider for proper evaluation and management. This is for sure no area for self-treatment.

Ultimately, you can’t (and shouldn’t) eliminate the body’s ability to mount an inflammatory response. However, the strategies below can help modulate and control chronic or harmful inflammation. For specific medical advice and a tailored plan, it’s best to consult with a healthcare provider.

6a. How to reduce chronic inflammation the natural way (lifestyle modifications)?

You may not be able to avoid chronic inflammation entirely. Still, you can take steps to reduce your risk. You can also manage it effectively if it occurs. Here are some strategies to help minimize the risk and impact of chronic inflammation. By incorporating these lifestyle changes, you can reduce your risk of developing chronic inflammation and improve your overall health. 

Focus on a balanced diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods with anti-inflammatory properties include berries, fatty fish, nuts, olive oil, and leafy greens. Pay attention to your fiber intake, limit sugar and alcohol and reduce the Omega-6 to Omega-3 ratio.

Excess body weight, particularly around the abdomen, can contribute to chronic inflammation. Maintaining a healthy weight through diet and exercise can help reduce this risk.

Regular physical activity has been shown to reduce inflammation. 

Chronic stress can contribute to inflammation. Practices such as mindfulness, meditation, yoga, or deep-breathing exercises can help manage stress levels.

Poor sleep can contribute to inflammation. Aim for 7-9 hours of quality sleep each night.

Tobacco smoke and excessive alcohol consumption can increase inflammation. Quitting smoking and moderating alcohol intake can help reduce this risk.

Monitor and manage chronic conditions like diabetes, hypertension, and high cholesterol as they can increase inflammation.

Some dietary or environmental factors can trigger inflammation in susceptible individuals. Identifying and minimizing exposure to allergens or irritants can help reduce inflammatory responses.

Given these factors, reducing chronic inflammation could favorably influence health span and lifespan. This can be achieved through lifestyle modifications, such as diet and exercise. Stress management and using anti-inflammatory medications or supplements can also help. It is essential to maintain a balance where the inflammatory response effectively protects against disease without causing persistent harm.

6b. What about official medications?

Yes, there are several types of medications used to reduce inflammation. These medications vary in their mechanisms and are used based on the nature and severity of the inflammatory condition. 

The medications below are typically used based on the specific medical condition and individual patient needs. It’s essential to use anti-inflammatory medications under the guidance of a healthcare provider. This is important as they can have side effects. They may also have potential interactions with other medications. For example, long-term use of NSAIDs can lead to gastrointestinal issues. They can also cause cardiovascular problems and kidney damage. Prolonged use of corticosteroids can cause a wide range of side effects.

  • Nonsteroidal Anti-Inflammatory Drugs (NSAIDs). These are among the most widely used medications for reducing inflammation, pain, and fever. Common NSAIDs include ibuprofen (Advil, Motrin), naproxen (Aleve), and aspirin. They work by inhibiting enzymes (COX-1 and COX-2) involved in the production of prostaglandins, substances that promote inflammation.
  • Corticosteroids. These are potent anti-inflammatory and immunosuppressive medications. Examples include prednisone, dexamethasone, and hydrocortisone. They mimic the effects of glucocorticoids produced by the adrenal glands. They reduce inflammation by suppressing the immune response. They also decrease the production of inflammatory substances.
  • Disease-Modifying Antirheumatic Drugs (DMARDs). Typically used to treat inflammatory autoimmune conditions like rheumatoid arthritis. Examples include methotrexate, sulfasalazine, and hydroxychloroquine. These drugs work by altering the underlying processes that cause inflammation or damage tissues.
  • Biologics. These are a newer class of drugs often used for conditions like rheumatoid arthritis, psoriasis, and inflammatory bowel disease. Examples include infliximab (Remicade), etanercept (Enbrel), and adalimumab (Humira). They target specific components of the immune system, such as tumor necrosis factor (TNF) or interleukins, to reduce inflammation.
  • Selective COX-2 Inhibitors. A subset of NSAIDs includes drugs like celecoxib (Celebrex). These drugs specifically target the COX-2 enzyme. They reduce inflammation with fewer gastrointestinal side effects than traditional NSAIDs.
  • Antihistamines While primarily used for allergic reactions, they can also reduce inflammation related to allergies. Examples include cetirizine (Zyrtec) and loratadine (Claritin).

6c. How to reduce chronic inflammation with the help of supplements?

  • Several supplements are known for their potential to help reduce chronic inflammation. Some for specific conditions, others for overall reduction of inflammation like ginger and green tea. 
  • Found in fish oil and flaxseed oil, omega-3s possess anti-inflammatory properties and are beneficial for heart health and joint conditions.
  • Curcumin, the active compound in turmeric, has strong general anti-inflammatory and antioxidant properties. Black pepper is often added to enhance absorption and impact.
  • Known for its general anti-inflammatory and antioxidant effects, ginger can be used in its natural form or as a supplement. Its benefits can be seen across multiple systems, supporting overall reductions in inflammation. 
  • Found in red wine, grapes, and certain berries, resveratrol has anti-inflammatory effects and may be beneficial for cardiovascular health. Myself I take because pterostilbene, that has a much longer half-life than resveratrol.
  • Rich in polyphenols like EGCG, green tea has general anti-inflammatory and antioxidant properties.
  • Boswellia Serrata, also known as Indian frankincense, is a plant extract. It has been used for its general anti-inflammatory benefits. It is especially beneficial for arthritis.
  • Alpha-Lipoic Acid is an antioxidant that helps reduce inflammation and may benefit metabolic health.
  • Adequate levels of vitamin D are important for immune role and inflammation control, and deficiency is linked to increased inflammation.
  • An enzyme derived from pineapples, bromelain has anti-inflammatory properties and may help reduce inflammation and improve digestion.

A long blog, sorry about that, but it took me a long time to understand the essence of inflammation.

Take care, live a happy and healthy life,

Some Dutch related heritage in Venezuela

21. SPERMIDINE: THE ZOMBIE CELL KILLER (health project99+)

Pelicans in the Caribbean

Before writing about the next specific supplement (spermidine), allow me to describe my vision. As always, I will explain the place of supplements in the whole chain of life-improving and extending measures.

1.Introduction

You have the big five. I do not mean  the African safari animals, but the five groups of interventions that are important for longevity. The big five for longevity are food/drinks, stress, sleep, exercise and social life. Do these five well, and you increase your chances for a longer and more healthy life. You will especially boost your chances for a much longer healthy lifespan. Do not underestimate the importance of this last point. Studies indicate that more than half of the people above 60 in the Western world face serious health problems. These issues prevent them from enjoying the remaining 20+ years of their life as they should and could.

2. Potential of supplements in general

So what about supplements? The so-called 6th wheel on the wagon. Some supplements are there to reinforce the good work within the big 5. Some are often useless, like vitamin C or Omega-3. However, other supplements offer hope. Hope for a much longer life. Many studies are ongoing and life is too short to await the results of all of them. Promising results are coming in in an accelerating way, also thanks to AI. I am one of those who is open to taking certain supplements. Their claimed effects are not yet scientifically proven. I follow the no-harm principle and go for it. 

Earlier I write about two lesser-known supplements that give me much hope: berberine and fisetin. Fisetin might add 10 – 40% to the lifespan and improve health quality as well. It also mimics the effects of intermitted fasting. Berberine supports blood sugar management and its other potential benefits. It interests me mainly because it may slow aging. It could extend life expectancy by years, not just months.

This time I write about spermidine, a supplement I take once daily (5 mg).

3. What is spermidine?

Spermidine is present in all organisms, including plants, animals, and microorganisms. In humans, it can be obtained from dietary sources such as whole grains, soy products, aged cheese, and mushrooms. Other sources include legumes and certain fruits and vegetables. It is also synthesized endogenously in the body.

4. Its name? Yes, indeed

The name “spermidine” originates from its discovery in semen. Spermidine is a polyamine compound that was first extracted from seminal fluid, which led to its name. The Latin word “sperma” means semen. “Spermidine” was named this way because it was initially identified as a significant component in sperm cells.

5. Spermidine: I go for autophagy

Spermidine is a longevity agent in mammals due to various mechanisms of action, which are just beginning to be understood. It is a naturally occurring polyamine compound found widely in living cells. It stabilizes DNA and facilitates protein synthesis. These actions make it essential for maintaining cellular functions.

The claims about spermidine are manifold; for me the most appealing part is the role it plays in autophagy. Autophagy is a cellular process that involves the degradation and recycling of damaged cellular components, helping to maintain cellular health. Spermidine may contribute to improved cellular function by promoting autophagy. This improvement could play a role in slowing down the aging process. It may also potentially increase lifespan. I am all in favor of this!

It is not only autophagy what spermidine influences. Research suggests that by promoting autophagy, spermidine might contribute to increased lifespan and cardiovascular health. It may also offer neuroprotection, including cognitive function, and metabolic health. More human studies are needed to confirm these effects. There is also evidence found for impact on other mechanisms. These include inflammation reduction, lipid metabolism, and regulation of cell growth and proliferation. 

6. What are polyamines?

Polyamines are organic compounds characterized by having two or more amino groups. They are essential for cellular functions and are found in all living organisms. The most common polyamines in biological systems are putrescine, spermidine, and spermine.

7. Why take spermidine?

Your body produces spermidine and food provides it as well. However, as we age, the body’s ability to synthesize spermidine decreases. This reduction may contribute to some age-related cellular and physiological changes. This decline is part of why researchers are looking into spermidine supplementation. They are exploring dietary sources to promote healthy aging. These sources may support cellular health. For me it an important reason to take this supplement with, as said, the main focus on autophagy. “Clean those dead cells” is a slogan that appeals to me. I am very willing to take the necessary supplements.

8. Spermidine uses in treatment of diseases.

In recent years, spermidine has attracted attention for its potential health benefits, particularly in the context of aging and longevity. Spermidine is reported to reverse the aging process and enhance cardiovascular in animal studies. Aged mice administered spermidine had healthier hearts and improvements in metabolic activities. Numerous research studies have investigated the anti-aging properties as well. Several animal studies have demonstrated that administering spermidine can aid in the prevention of certain cancers. It seems that first human studies confirm the findings of animal research.

The body’s spermidine synthesis decreases with age. It becomes progressively difficult for your body to activate autophagy without an adequate spermidine level. This contributes to aging. This can be regenerated for older adults by consuming a diet rich in spermidine or, more effectively, by taking supplements. Synthetic spermidine mimics the naturally occurring molecules in every way. 

9. Side Effects? 

Because spermidine is a naturally occurring substance in the body, it is thought to be completely safe. Long trials have shown that the supplement has no adverse side effects. This is true even when taking high doses, up to 6 milligrams daily.

10. Dosage?

There is a debate among specialists about the required dosage. Global estimates of spermidine consumption range between 5 mg and 12 mg per day via dietary sources.

As mentioned spermidine is a naturally occurring polyamine found in various foods, particularly certain vegetables. Some of the vegetables with the highest spermidine content include broccoli. Cauliflower also contains a few mg per 100 grams of fresh weight of vegetables.

Dr. Sinclair takes about 1 mg of spermidine per day. I do 5 mg per day.

11. 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 spermidine, 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. So, more research is crucial to confirm these effects in humans.

13. Weak Points of Supplements (in general)

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. My advice is not to be guided by price.

2. Many health claims are not scientifically proven.

14. Which is better, NMN or spermidine?

Spermidine powder inhibits aging via autophagy, but NMN powder can have anti-aging benefits by increasing NAD+ levels in the body. Scientists suggest there may be synergistic benefits when NMN and spermidine are combined. This combination might be a potential strategy for enhancing health in elderly people. Interesting and something I follow closely.

Take care and live a happy and healthy life,

Robert, your health friend

Flamingos in the Venezuelan estado de Falcon

21. FISETIN, A SUPPLEMENT THAT MIGHT ADD YEARS TO YOUR LIFE (health project99+)

Colonial Tovar in Venezuela

Summary An exciting supplement showing a lot of potential is Fisetin. Animal studies suggest that taking Fisetin can add 10% (some claims are much higher) to the lifespan and improve health quality. It also mimics the effects of intermitted fasting. 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.

3a. 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.

3b. 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.

4. 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.

5. 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.

6. Weak Points of Supplements (in general)

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. My advice is not to be guided by price.

2. Many health claims are not scientifically proven.

7. Where do supplements rank in the path 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