Health Project 99+ (in good shape)

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

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

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

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

1. Glucosamine and Osteoarthritis/painful joints

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

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

2. What is Glucosamine?

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

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

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

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

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

4. Glucosamine and Chondroitin taken as a supplement

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

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

5. Benefits of Glucosamine (summary from internet sources)

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

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

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

4. Glucosamine may have inflammation-reducing properties.

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

6. Safety and Side Effects (also from internet)

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

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

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

Live a happy and healthy life,

Robert, your health friend,

On dushi Curacao

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

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

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

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

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

What is VO2 Max?

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

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

My Score (room for improvement)

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

A Double Warning

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

How to measure VO2 max

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

How to improve your VO2 Max?

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

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

Keep on exercising, live a happy and healthy life,

Robert, your health friend,

Our beloved Randy

3. ALMONDS FOR EVER (health project 99+)

Summary: health wise nuts are great (I know you know) and among them almonds are among the best. Almonds (and other nuts) are an essential part of my diet and are also my go-to snack. I consume much more much than average, especially when craving something sweet—I simply go nuts for nuts (pardon the pun). Nuts in general and certainly almonds contain a lot of the so-called good fats, fiber, proteins and complex (=good) carbs +vitamins and minerals. But also some points of attention (see text below). I tend to overeat almonds and other nuts which is not without risks. See point 11 on 200 grams per day.

1. Why are almonds among the best of all nuts?

Almonds are often praised for their excellent nutrient profile. They are high in vitamin E, magnesium, fiber, and healthy monounsaturated fats. Almonds are also known for their high protein content compared to other nuts. Whether they are the “best” nut depends on what health benefits or nutritional aspects are most important to you. If you want more Omega3 fatty acids, then walnuts are to go for.

2. Raw or roasted, bitter or sweet?

Sweet almonds are the type commonly eaten, as bitter almonds contain amygdalin, which can convert to hydrogen cyanide. If an almond tastes bitter, spit it out! Consuming a bitter one is not deadly, but a few dozens can be. So, only sweet almonds, the type commonly sold, should be consumed. The use of bitter almonds? For cosmetic use and the production of almond oils.

Almonds are sold in four variations, with the first option being the best in my opinion: 1. Unpeeled, slightly roasted; 2. Unpeeled, raw; 3. Peeled, raw; 4. Peeled, roasted (very tasty though).

Unpeeled is preferred because also the peel contains beneficial nutrients. Roasting is better than raw, as raw nuts can pose health risks that roasting eliminates. On the other hand roasting may slightly affect some nutritional aspects but this impact is minimal. Roasting has the additional benefit that it enhances flavor.

3. Almonds for ever (summary of benefits)

Of all the nuts available, almonds provide the most health value per nut and are relatively affordable. We all know about the rich content of healthy fats in nuts, particularly almonds, which are high in monounsaturated and polyunsaturated fats, as well as protein and fiber. This makes almonds an serious energy source, providing moderate, sustained energy that is released over a longer period of time. They also contain fiber, vitamins, and minerals that contribute to heart health, improve cholesterol levels, and reduce inflammation. Almonds have a very low content of saturated fat.

4. Health Risks of eating raw almonds

Eating raw almonds is generally safe, but there are some considerations: Roasting reduces potential contamination (bacteria) and it can significantly reduce enzyme inhibitors that negatively impact the absorption of the almond nutrients and its digestion in your body. For those who are unfamiliar, enzyme inhibitors are molecules. They can decrease or block the activity of enzymes. And what are enzymes? Enzymes are proteins that catalyze biochemical reactions, and their activity is essential for various processes in your body. Especially if you eat a lot of raw almonds, the enzyme inhibitors can even interfere with drug therapy. Almonds are known for the enzyme inhibitors phytic acid and tannins.

5. Almond Flour Compared to Wheat Flour

While wheat flour is cheaper and more versatile, almond flour is gluten-free, lower in carbs, higher in fiber, more nutrient-dense, and contains healthier fats (though higher in calories). Almond flour cookies and cakes are edible. However, I have to admit in my heart that I still prefer the less healthy ones made of wheat flour.

6. Almond Milk vs. Cow’s Milk

The “better” choice depends on individual needs. Almond milk is a plant-based, lower-calorie option suitable for those who are lactose intolerant or vegan. Regular milk offers more protein and other nutritional benefits. Almond milk also contains significantly less saturated fat.

7. Ecological Footprint (not too good)

Almonds have a notable ecological footprint due to their high water usage, estimated at up to 4 liters per almond. So a handful of almonds is easily 100 liters of water :(. However, they have lower greenhouse gas emissions per unit of protein compared to some animal-based foods.

8. Pesticide Impact (minimal)

Despite being subject to serious pesticide use, almonds’ thick shell offers protection to the edible part, unlike some fruits.

9. 100 Grams of Almonds: Nutrition Facts

Most recommendations suggest eating a handful of nuts per day, about 30 – 40 grams. Below is the nutritional profile per 100 grams. I easily do this also to compensate for the fewer carbs I eat.

Calories: Approximately 579 kcal (23 – 29% of daily intake).

Protein: Approximately 21.2 grams (20%+ of daily value).

Fats: Approximately 49.9 grams (71% of the daily value), with 3.7 grams saturated (19% of the 20 grams limit).

Carbohydrates: About 21.6 grams (8% of the daily value), mostly complex carbs.

Fiber: Approximately 40 grams, excellent for digestive health.

10. Additional Nutrients Provided by 100 Grams of Almonds

Vitamin E: 25 mg (171% of daily value)

Magnesium: 270 mg (64 – 87% of daily need)

Calcium: 269 mg (27% of daily value)

Iron: 3.7 mg (46% for men, 21% for women of daily need)

Phosphorus: 481 mg (69% of daily value)

Potassium: 733 mg (21 – 29% of daily value)

11. And what if you eat 200 grams of nuts/almonds per day?

For me this was an important question. I assumed that nuts are so healthy that you can eat them in almost unlimited quantities (apart from the calorie intake of course). Unfortunately this is not true. There are some serious health risks if you eat too much no matter how healthy they are. It is difficult to define “too much”, but in my experience 200 grams is too much. I stick/try to stick to 100 grams per day.

Eating a large amount of almonds, such as 200 grams per day, can have several potential negative impacts:

1. Consuming 200 grams of almonds provides about 1,158 kcal, over 50% of the daily intake. In itself this is not the biggest problem.

2. While almonds are high in healthy fats, 200 grams would provide about 100 grams of total fat, including roughly 7.4 grams of saturated fat. This is over the recommended limit of 70 grams of total fat and close to the limit of 20 grams of saturated fat. The so-called good fats are good for you but also here not too much. My mother was right.

3. The high fiber content (about 80 grams in 200 grams of almonds) could lead to digestive discomfort, including bloating, gas, or diarrhea, especially if your body isn’t used to such high fiber consumption. It is embarrassing but I have to admit that this is correct.

4. Phytic acid, present in almonds, can bind to minerals like iron, zinc, and calcium and reduce their absorption. Consuming large quantities could exacerbate this effect, potentially leading to mineral deficiencies over time. I am no specialist, but it sounds serious and something to avoid.

5. Almonds are a common allergen. Consuming large quantities could increase sensitivity in those with mild intolerances and potentially trigger allergic reactions.

6. Almonds contain oxalates, which can contribute to kidney stone formation in susceptible individuals if consumed excessively.

12. Most important; how to roast and enhance the taste

1. Preheat the oven to 175°C.

2. Place a single layer of almonds on a baking sheet lined with paper.

3. Use the oven’s fan and bake for 10 minutes, turning halfway through.

4. Optionally, add salt and olive oil for flavor.

Roasting at too high a temperature or for too long can cause the formation of unwanted compounds, so be cautious and keep the temperature at 175..

Nuts in general and almonds in particular contribute to a happy, healthy, long and tasty life.

Enjoy!

Robert, your health friend

shipwreck on Klein Curacao

15. PAY BETTER ATTENTION TO MOUTH HYGIENE AND LIVE (MUCH) LONGER (health project 99+)

divi divi trees on an Aruba beach

Summary: Proper oral hygiene, particularly aimed at preventing gum disease (“periodontitis“), is a crucial but underestimated factor in promoting longevity. It’s possible that maintaining good oral hygiene could easily add years to your life.

1. Strong Connection to Longevity

Surprisingly few longevity experts emphasize the importance of oral hygiene. Interesting as oral hygiene is one of the most underestimated and neglected practices for better health. This should not be surprising. Bacteria entering your mouth and, especially if you have bleeding gums, can affect the health of your entire body, especially your heart, brain, lungs, and blood vessels. Hence, good oral hygiene that promotes healthy gums is much more than just a hygiene measure for your mouth.

Some claim that proper oral hygiene can add up to seven years to your life. If you add up all claims—from coffee, chocolate, exercise, etc.—one could conclude that these might extend life to over 200 years. Of course, it does not work this way, as health is a complex system. You can’t isolate one action’s effects from others. Perfect oral hygiene is beneficial. Still, it can’t alone save those with unhealthy lifestyles. This includes heavy smokers with poor diets.

It is impossible to quantify how much lifespan is attributable solely to good oral hygiene. A holistic health approach, including good oral care, regular exercise, balanced nutrition, stress management, and routine medical check-ups, is crucial. It is difficult to pinpoint exact lifespan extensions. However, the positive effects of good oral health contribute significantly to a potentially longer life. This last point seems sure to me.

2. Can We Reverse the effects of poor Oral Hygiene?

It’s perhaps difficult to reverse all structural damage from poor oral hygiene. However, timely action can often improve the situation. Consistent effort contributes to improvement as well. By adopting healthy habits like brushing, flossing, and consuming a balanced diet, you can protect your teeth and gums. Visit your dentist regularly and keep a healthy lifestyle.

3. Spending More Time Caring for Oral Hygiene/what I do

Speaking of ‘time in the bathroom’, men generally spend much less time in bathrooms than women. I used to spend a limit of 10 minutes daily, but I’ve changed my routine. I now dedicate two longer sessions to tooth care and two sessions for skincare (a future blog topic). My routine (see picture below) includes a water flos machine, modern plastic toothpicks, brushing, and mouthwash. I do this once in the morning and once after dinner. Additionally, I carry out brief cleanings and I also take the occasional chewing gum during the day.

4. Toothbrush Care: Friend and Foe

Toothbrushes wear out, so replacements are necessary every three months. Additionally, they easily harbor bacteria. I disinfect my toothbrush weekly by filling a clean cup with water. I add a splash of lemon juice and a spoonful of baking soda (sodium bicarbonate). Baking soda is available at drugstores.

5. Benefits of Good Oral Hygiene

1. There’s a well-established link between oral health and heart health. Gum disease has been linked to increased heart disease risk, as oral bacteria-induced inflammation leads to “atherosclerosis” (artery hardening).

2. Good oral health helps regulate blood sugar levels, while gum disease complicates blood sugar control.

3. Good oral hygiene reduces infection risks. One such risk is “endocarditis,” an infection of the heart lining. This infection is caused by mouth bacteria entering the bloodstream.

4. Healthy gums reduce tooth loss risk, impacting nutrition and quality of life, especially for older adults.

5. Oral health impacts self-esteem, communication, social life, and even better kissing““`.

6. More about Periodontal Disease

Stage 1. Food particles and bacteria form plaque. This can lead to early gum disease known as “gingivitis” if not removed through brushing and flossing. Harmful bacteria can enter the bloodstream. Which they do!

Stage 2. Over time, plaque hardens into tartar, which only a dentist can remove professionally.

Stage 3. Prolonged tartar leads to periodontitis.

According to the CDC, 47% of adults over 30 and 70% over 65 in the USA have periodontal disease. It is more common in men and smokers.

7. Periodontitis and Alzheimer’s Disease

Studies suggest a potential strong link between periodontal disease and Alzheimer’s disease, highlighting the importance of serious oral hygiene practices.

On this note I wish you good flossing and brushing,

Robert, your health friend

A parador in Caceres, Spain

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

Sunset at the beautiful beach of Kijkduin

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

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

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

1. How do I use the infrared cabin?

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

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

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

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

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

1. Reduced frequency and severity of colds.

2. Faster recovery after intense physical activities.

3. Stress relief.

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

3. Benefits as mentioned on internet

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

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

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

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

4. Cleaning and maintenance

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

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

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

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

Enjoy a happy and healthy life,

Robert, your health friend

Picture taken on a rare sand dune in Venezuela

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

Dear reader,

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

1. Energy first (=carbs and fats)

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

2. Building blocks first (=proteins)

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

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

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

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

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

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

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

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

5. Differences between animal and plant proteins

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

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

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

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

6. Risks of an overdose

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

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

7. My personal protein approach

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

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

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

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

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

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

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

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

Robert, your health friend

Kijkduin beach

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

Dear reader,

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

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

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

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

Daily routine

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

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

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

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

Intermittent fasting

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

Saving money (and pesticides)

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

Adding ginger and Cayenne pepper

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

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

Live a happy and healthy life,

Your health friend, Robert

Selfie on the Kijkduin beach, standing in the cold water

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

Health Project 99+

Dear reader,

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

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

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

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

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

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

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

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

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

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

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

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

Your health friend, Robert

Scottish highlanders in Dutch dunes near The Hague