Tag: AgePositive

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.

5. TRYING TO UNDERSTAND METABOLISM AND METABOLIC HEALTH (health project99+)

Inside a mosque in Samarkand/Uzbekistan

Dear reader,

Metabolism/metabolic health is a concept that all health experts use, but that few people really understand. Neither did I: all I knew wat that it was something to do “with food intake and energy”. And that good metabolism is important . 

1.Looking at metabolism from a disorder/disease point of view

I started to understand metabolism better when I looked at it from a disease point of view. Which diseases are caused by bad metabolism, and which have other causes? It turns out that most diseases are not related to metabolism but occur because of (for example) viruses. In the last para of this blog, I provide an overview of all non-metabolic disorders and diseases. It’s incredible how many diseases there are, by the way .

You can roughly divide metabolic diseases into two groups when we concentrate on them. There are plenty of these diseases as well. One group of disorders or diseases occurs wholly or partly because of your lifestyle. The second group is genetic and inherited. In the second group, you will find many rare diseases. The good news is that developments are progressing quickly. More and more diseases can be cured.

2.Definition of metabolism

After this “disease-focused” introduction, let us turn to the definition of metabolism. 

Metabolism refers to how your body converts food and drink into energy to keep you alive and functioning. Your body’s metabolism never stops — even when you’re resting or sleeping. It constantly sustains basic bodily functions. It involves all the chemical processes occurring in the cells of your body every moment of the day. These processes help you breathe, move, grow, and repair cells, manage hormone levels, regulate body temperature, and much more. If there are no issues, your metabolism is functioning well; if not, you may have a metabolic disorder. 

Metabolism consists of thousands of chemical processes within your cells that keep your body operating effectively. Your metabolism is healthy when all these processes work efficiently. However, if one or more processes do not function properly, you may experience metabolic problems. Consider this analogy: metabolism is like a car, and the various processes are its components. The car operates smoothly when all parts function well.

3.Indicators of a well-functioning metabolic function

A well-functioning metabolism is related to several factors.

  • Energy Production. A healthy metabolism efficiently converts carbohydrates, fats, and proteins from food into usable energy (ATP) while minimizing waste.
  • Nutrient Utilization. A functioning metabolism enables the body to effectively use nutrients. It also allows the body to store nutrients for various bodily functions. These functions include growth, repair, and everyday activities.
  • Metabolism plays a crucial role in weight management. A balanced metabolic rate helps maintain an appropriate weight relative to caloric intake and expenditure.
  • Metabolic health is closely linked to hormone function (e.g., insulin, thyroid hormones), which regulates how the body stores and uses energy.
  • Overall Health. A well-functioning metabolism supports many physiological processes. These include digestion, immune function, and energy levels. It contributes to overall health and well-being.

4.And what is metabolic rate?

Metabolic rate is the rate at which the body converts food into energy through biochemical processes. It reflects how quickly the body burns calories to support essential functions like breathing, circulation, and cell production. It also supports physical activity. 

Metabolism isn’t always functioning at the same “rate.”; this depends per situation and per person. Your body can use more or less energy during different times of the day and for various reasons. The metabolic rate can be influenced by factors such as age, sex, body composition, and levels of physical activity. 

Another term often used is the basal metabolic rate (BMR), which is the energy expenditure at rest. Your basal metabolic rate (BMR) indicates the number of calories your body needs to function at a basic level. Just as with the general metabolic rate several factors can influence your BMR, and the rate is different for everyone. 

Someone with a fast metabolism or fast basal metabolic rate (BMR) burns a lot of calories even while at rest. If you have a slow metabolism or slow BMR, your body needs fewer calories to keep it going. Your metabolic rate alone doesn’t determine your body size, and vice versa.

5.The two main groups of metabolic processes (catabolism and anabolism)

Catabolism is the breakdown of macronutrients (carbs, protein and fats) you consume into their simpler forms. For example, your body breaks down carbohydrates into glucose, which enters your blood as blood glucose (=sugar). These macronutrients are the basis of the fuel your body uses for all its cells.

Anabolism is the opposite of catabolism. Your body takes smaller units (like amino acids)  and puts them together to create bigger structures (like proteins). Anabolism is essential when you get an injury, and your body has to heal. It’s also essential for bone growth and building muscles.

6.How does metabolism affect weight?

Many people believe that metabolic problems are responsible for weight gain or loss. However, your metabolism naturally regulates itself. It meets your body’s specific needs. It is rarely the sole cause of weight fluctuations. In general, if your body uses more calories than you take in, you will lose weight (and vice versa). Nonetheless, several other factors affect how many calories your body requires—many of which are difficult to predict.

The commonly referenced figure of 2,000 calories for daily caloric needs is a very rough guideline. Individual requirements can vary widely based on factors such as age and gender. Activity level and overall health also play a significant role.

In summary, while metabolism is an important factor, it reflects how well your body functions. It measures energy production, nutrient utilization, and maintaining vital physiological processes. Additionally, lifestyle components such as diet, exercise, sleep, and stress significantly influence metabolic function. This underscores the importance of making healthy lifestyle choices to support metabolic health.

7.You often read about homeostasis as well? What is this?

Homeostasis is the process by which living organisms regulate and maintain a stable internal environment despite external changes. This includes the regulation of factors such as temperature, pH, and concentration of ions, ensuring optimal conditions for cellular functions.

8.What are metabolic disorders/diseases?

A metabolic disorder is a condition that arises from issues in processing energy. Your body may not process nutrients properly to function well. Metabolism involves a complex series of biochemical processes. Many different things can go wrong in these processes. This can lead to a wide range of metabolic disorders.

Metabolic processes are complex. Metabolic disorders can present with a wide range of symptoms. These symptoms vary significantly depending on the specific disorder and the individual.

9.There are two main groups of metabolic disorders

Metabolic disorders can be broadly categorized into two main groups: genetic (Inherited) metabolic disorders and acquired metabolic disorders. 

The genetic disorders are conditions that you are born with. They occur due to gene mutations. These mutations affect the metabolism of certain substances in the body.  Many of these types of metabolic disorders are endocrine system conditions and involve hormone imbalances. 

Acquired metabolic disorders are conditions that develop later in life. They are often (but not always) linked to factors such as lifestyle choices, diet, and other health conditions. Examples include type 2 diabetes, metabolic syndrome, and obesity. 

Some acquired metabolic disorders may arise due to other medical conditions, hormonal changes, or environmental factors. Additionally, they can result from damaged or diseased organs or autoimmune attacks on the body’s tissues. For instance, excessive alcohol consumption can lead to liver damage. This damage can result in metabolic dysfunctions related to the liver. One example is alcoholic liver disease.

10.Lifestyle: which factors are in your control?

Genetic and age-related factors significantly impact metabolic rate. Nonetheless, individuals can actively manage their lifestyle choices. This management can influence their overall metabolic health. Hence, it’s oversimplified to say that metabolism and metabolic rate are mostly out of one’s control.

  • Eat balanced meals regularly. Don’t skip meals. Your metabolism works best when it has a steady source of energy. Skipping meals or eating too few calories can slow down your metabolism.
  • Focus on nutritious foods. Choose fresh fruits and vegetables, lean proteins, whole grains and healthy fats.
  • Stay active. Exercise, especially strength training and resistance exercises, helps build muscle. Muscle burns more calories than fat, even at rest. This can boost your metabolic rate.
  • Get enough sleep. Quality sleep is essential for a healthy metabolism. Lack of sleep can disrupt your hormones and slow down your body’s ability to use energy efficiently.
  • Stay hydrated. Drinking enough water helps your body’s metabolic processes work properly. Even mild dehydration can slow down your metabolism.
  • Avoid extreme diets or long-term fasting. Drastic calorie cuts or prolonged fasting can slow your metabolism and cause your body to store energy.
  • Avoid stress.

11.Which factors are outside your control?

  • Your genetic makeup can influence your metabolic rate and how your body processes energy.
  • Metabolism typically slows down with age due to loss of muscle mass and hormonal changes.
  • Men generally have a higher metabolic rate than women, primarily due to higher muscle mass.

12.To test your metabolism. Is this possible?

Yes, you can, but not in all countries. The two most common tests are the basic metabolic panel (BMP) and the comprehensive metabolic panel (CMP). Several other types of blood tests and urine tests can assess many metabolic issues, as well.

13.As promised, some examples of non-metabolic diseases.

Metabolism plays a critical role in many bodily functions. Nevertheless, health problems can arise from a variety of other systems and factors. Here are some common categories of health problems that are not primarily metabolic in nature. At times there is overlap.

  • Infections caused by bacteria, viruses, fungi, or parasites can lead to diseases like influenza, pneumonia, tuberculosis, and HIV/AIDS. These conditions are not primarily related to metabolic processes but rather to the body’s immune response and pathogen interaction.
  • Conditions affecting the heart and blood vessels may arise from lifestyle factors. Such conditions include hypertension (high blood pressure), coronary artery disease, heart attacks, and strokes. Lifestyle choices can lead to these issues. Genetics and other non-metabolic factors also play a role.
  • Problems such as arthritis, osteoporosis, and injuries (e.g., fractures, sprains) are related to the musculoskeletal system and mechanical issues rather than metabolic dysfunction.
  • Conditions affecting the nervous system include epilepsy, multiple sclerosis, Parkinson’s disease, and Alzheimer’s disease. These conditions involve neurological pathways and brain function. They are not primarily metabolic in nature.
  • Diseases such as asthma, chronic obstructive pulmonary disease (COPD), and lung infections do not originate from metabolic processes. However, they influence respiratory function.
  • Conditions like gastritis, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and gallstones affect the digestive system. These conditions do not necessarily qualify as metabolic diseases.
  • Mental health issues such as depression, anxiety disorders, schizophrenia, and bipolar disorder often have complex causes. These may include genetic, environmental, and psychological factors. They are not purely metabolic.
  • Diseases where the immune system attacks the body’s own tissues are not primarily metabolic problems. Examples include rheumatoid arthritis, lupus, and multiple sclerosis.

I hope you find this text useful. It helped me a lot to better understand the concept of metabolism. Now time for a long beach walk.

Take care and live a happy and healthy life!

Robert, your health friend

(2017) somewhere in Uzbekistan, in need of losing some kilos

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

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

3. FLAXSEEDS ARE TRULY A SUPERFOOD. VIVA LA FLAX! (health project99+)

Summary: I truly like flaxseeds because they are 100% loaded with nutrients and, gram for gram, not missing one beat, an excellent and affordable, tasty food option. For me: viva la flax!

1.Where so flaxseeds fit in?

When we talk about food, it’s often about the big items: meat, dairy, nuts, fish, vegetables, and fruit. You know the routine. We should always aim for balanced and healthy eating. We should consider the impact of cholesterol, the good fats, protein (do we have enough?), and fiber. Doing this right can considerably increase the healthy part of your life (“health span”).

When it comes to food, we should look for diversity. We should spice up our meals. Let’s make our salads more tasty. It’s great to find something that is 100% healthy and provides nutrients that aren’t always easy to come by. Avocado is one such product, and so are flaxseeds! Flaxseeds are affordable and provide protein, fiber, omega-3 fatty acids, essential vitamins, and a wealth of minerals.

2. The health wonders of flaxseeds (according to the internet)

Flaxseed may help lower the risk of some cancers, mainly breast cancer. However, this is based on indications and not definitive science yet. They contain lignans, plant compounds that may also contribute to hormonal balance.

Flaxseed does more. It is said to stabilize blood sugar, being rich in both soluble and insoluble fibers. These fibers are abundant in flaxseeds, which can promote digestive health and regularity.

The combination of omega-3 fats, fiber, and lignans may enhance heart health. They lower cholesterol levels. They reduce blood pressure and decrease inflammation.

The omega-3 fatty acids and lignans in flaxseeds may help reduce inflammation in the body. This inflammation is linked to chronic diseases.

3. I take two spoons daily

I consume, on average, 2 tablespoons of flaxseed per day, which is about 15 grams. Flaxseeds are best consumed ground, as whole seeds may pass through the digestive system undigested, significantly reducing their health benefits.

To save money, buy whole flaxseed. Grind it in a coffee grinder. Then, store the ground flaxseed in an airtight container for easy use.

Instead of flaxseeds, you can use flaxseed oil. Still, it is very sensitive to heat and light. Flaxseed oil is best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet. It isn’t suitable for high-heat cooking techniques, like frying.

4. So what does flaxseed give you?

One tablespoon of flaxseeds (=7 grams) already provides: complex carbs 2 g, “good fat” 3 g, fiber 2 g and protein 1 g. Not bad at all!

The “good fat” consists mainly of alpha-linolenic acid (ALA), an omega-3 fatty acid, primarily found in plant foods. Flaxseeds are one of the best sources in the plant world for ALA. Flax oil (which I do not use) has double the amount of ALA as the seeds.

One tablespoon of flaxseeds contains two grams of fiber. It might seem modest, but two tablespoons of flaxseeds is already 10% of your daily need. For women, that’s 14%. This is not the place to dwell on the importance of fiber, but just to recap. Most of us do not get enough fiber per day. Yet, it is essential for gut health and bowel movement. So just adding two tablespoons per day to your smoothie or salad is already a good step.

In addition, flaxseed has Thiamine: 10% of the Daily Value (DV), Copper: 9% DV, Manganese: 8% DV, Magnesium: 7% DV, Phosphorus: 4% DV, Selenium: 3% DV, Zinc: 3% DV, Vitamin B6: 2% DV, Iron: 2% DV, Folate: 2% DV

5. But take care in a few specific cases (according to internet)

As the reader knows I am no doctor. On internet I read the following warnings about flaxseeds.

If ground flaxseed or flaxseed oil goes rancid, it may cause cholesterol problems and inflammation. In general, but you have to eat really great quantities, it might cause diarrhea, cramping, gas, and bloating.

  • Rated POSSIBLY UNSAFE form pregnant & nursing women,
  • might slow blood clotting and affects other bleeding disorders,
  • affects diabetes & diabetes medication,
  • can cause intestinal obstruction,
  • affects those that have hormone sensitive conditions,
  • affects hormone medications (birth control)

6. Which is better, chia seed or flaxseed?

Chia and flax seeds are both very nutritious and offer similar benefits for heart health, blood sugar levels, and digestion. However, flaxseeds appear to have a slight advantage. They are particularly effective at reducing hunger and appetite. Additionally, they lower the risk of certain cancers. Plus, they’re often less expensive.

Time to make a nice salad for my wife. Some lettuce, tomatoes, avocado, shrimps, olive oil, cucumbers, all sprinkled with flaxseeds of course.

Enjoy a long and tasty life,

Robert, your health friend

Okapi/DRC

15. TO DO AT HOME: TEST YOUR ENDURANCE, FLEXIBILITY AND MUSCULAR STRENGTH (health project99+)

Rare Kalahari desert lion

Knowledge about one’s health is essential, at least for me. When I was younger, I was always a bit hesitant because you never know what the results will be. Still, this is “ostrich politics,” burying my head in the sand to hide from danger.

Biomarkers, different types of heart rates, hormone tests, and blood tests are available. Some are more relevant than others. They give me a sense of confidence when everything appears normal according to the tests. And if something is wrong, you hopefully have time to make adjustments.

Some tests are cumbersome, some are expensive, but these days, more and more is possible. Your Apple Watch or any other health gadget is already a great help. AI is on its way to revolutionizing the way we deal with health.

This blog is dedicated to “easy-to-do” at-home tests for assessing your overall physical condition. They should give you a good idea of your health status, specifically your endurance, flexibility, and muscular strength. For longevity, it is crucial to keep muscle mass (fight against sarcopenia!), stay flexible, and not lose your balance. The good news is that exercise and willpower can take you very far. In most tests, I score in the 30-year-old bracket. I assure you that I am an average guy—not a top athlete. I am someone who is determined to stay fit and is willing to put in the work.

That means walking, biking (I am Dutch), and going to the gym. I should do more yoga and remain interested in resuming tai chi.

  1. Sit-to-Stand Test (30 seconds)

 Purpose: Tests lower body strength and endurance.

 How to Perform: Sit in a chair with your feet flat on the floor and arms crossed over your chest. Stand up fully and sit back down as many times as you can in 30 seconds. 

Age 30/Men 15–20 repetitions; Women 15–20 repetitions

Age 50/Men 12–18 repetitions; Women 12–18 repetitions

Age 65/Men 11–16 repetitions; Women 11–16 repetitions

I do 16 so that is fine. I read somewhere that the world record is 72 times, but to me that must be a mistake.

2. Push-Up Test 

 Purpose: Assesses upper body strength and endurance.

 How to Perform: Do as many push-ups as you can with proper form. 

Age 30/Men (15-20 = good, 30+ = excellent); Women (10-15 = good standard, 20+ = excellent).

Age 50/Men (10-15 = good, 20+ = excellent); Women (8-12 push-ups = good, 15+ = excellent).

Age 65/Men (6-10 = good, 15+ = excellent); Women (5-10 = good, range, 12+ = excellent).

I do 30, so I am very pleased with myself. It has been a long process to get so far. I started 1 ½ years ago, barely making 2 or 3 push-ups at a time, but slowly I improved. I can do 100 in short bouts of 20 each, with a limit of 30. After completing 30 I feel my arms, that is for sure.

3. Plank Test

Purpose: Measures core strength and endurance.

How to Perform: Hold a plank position (elbows and toes on the floor, body in a straight line) for as long as possible. Check your time and aim for gradual improvement. See Youtube for instructions.

Age 30/men 1.45; women 1.30.

Age 50+/men 1.15; women 1.00

Some say best approach is a small number of planks of 30 seconds each, but you can also go for a maximum time. My record is 4.30 minutes, on average I do 2.30. I never enjoy it though; it is a very hard exercise.

4. Sit-and-Reach Test

Purpose: Tests flexibility, especially in the lower back and hamstrings.

How to Perform: Sit on the floor with legs straight ahead. Then, reach forward as far as you can towards your toes, and measure the distance reached beyond your feet.

Flexibility is of all ages (or not). I know this is an important test, but only recently I made it. It requires 10-15 minutes of yoga style of exercises before I manage this. I honestly never managed, not in my 20’s or in my 50’s, but now in my 60’s I do. Four cm beyond my feet!

5. The Cooper Test

This is a physical fitness test developed by Dr. Kenneth Cooper in the 1960’s, used to assess aerobic endurance. It involves running as far as possible in 12 minutes, and the distance covered indicates aerobic fitness. 

Age 30/men (1900–2400 meters = average; 2400-2800 = good; 2800+ = excellent).

Women (1700–2100 meters = average; 2100–2500  = good;  2500+  = excellent).

Age 50/men (1700–2099 meters = average; 2100–2500 = good; 2500+ = excellent).

Women (1500–1900 meters = average; 1900–2300 = good; 2300+ = excellent).

Age 65/men (1500-1900 meters = average; 1900–2300 = good; 2300+ = excellent).

Women (1400–1700 meters = average; 1700-2100 = good; 2100+ = excellent).

6. Step Test

Purpose: Assess cardiovascular fitness.

How to Perform: Step up and down on a platform or step at a consistent pace for 3 minutes. After finishing, measure your heart rate for one minute to evaluate recovery.

Age 30/men and women (Heart rate recovering to 101-115 beats per minute = average; to 85-100 beats = good; below 85 beats per minute. = excellent).

Age 50/men and women (Heart rate recovering to 106-120 beats per minute = average; to 91-105 beats per minute = good; below 90 = excellent).

Age 65/men and women (Heart rate recovering to 111-125 beats per minute = average; to 96-110 = good; below 95 beats = excellent).

7. Standing on one leg 

This is a commonly used balance test that can show overall stability and balance abilities, which often decline with age. Here are some general guidelines for how long you should be able to stand on one leg based on different age groups:

Age 30/both men and women at least 50 seconds.

Age 50/both men and women at least 30 seconds.

Age 70/both men and women at least 25 seconds.

The longer the better of course. I do easily over 1 minute. I practice in the bathroom and doing exercises on one leg also helps.

Enjoy the tests and draw your conclusions!

Robert, your health friend

The Hague is beautiful

11. SUGAR, THE DEVIL IN DISGUISE/PART 1: SOME BASIC CONCEPTS (health project99+)

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

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

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

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

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

Sugar = Carbohydrate

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

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

Sugar is Everywhere

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

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

An Added Sugar Calorie = An Empty Calorie

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

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

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

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

What About the Technique of Converting Carbs into Energy?

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

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

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

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

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

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

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

Fruit is Much More Than Fructose

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

And what about too much glucose?

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

Carbs as one of the three main groups of macro nutrients

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

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

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

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

A note in between about phytonutrients

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

Most diets are based on 50% intake of carbs.

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

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

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

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

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

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

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

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

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

Take care, live a happy and healthy life,

Robert, your health friend

21. FISETIN, A SUPPLEMENT THAT MIGHT ADD YEARS TO YOUR LIFE (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