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Switzerland's first Walk-in Longevity Clinic

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Germany’s leading B2B & B2C longevity event

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Germany’s leading B2B & B2C longevity event

100+ speakers, 4 stages, 20 workshops, 12 experiences

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Martin Brüggemann

Hannover, Germany

Partner, Dad, Co-Founder t3n, CTO (20+ years), Espresso-Lover, Ultracycling enthusiast and Longevity Fan. CTO New Zapiens GmbH.

Callum Parker

San Francisco, CA, USA • 27 years

Biohacker, exercise enthusiast, KALOS. https://www.livekalos.com/ First person to hit 1000lb club and 4:30 mile same day. My favourite supplement is creatine.

Medical doctor & Co-Founder of the german longevity company MOLEQLAR®. Host "Beyond Lifespan Podcast". Interested in a science-backed approach to healthy aging and longevity involving nutrition, supplements and health tech.

Heiko Bartlog

Berlin, Germany • 50 years

Mentor for Vitality with special expertise in Essential Micronutrients: Measure – Plan – Optimize – repeat! With years of experience as a Project Management Consultant, Coach for Leadership and Agility, Facilitator for Co-Creation and Effectuation Expert. https://vital.bartlog.de/

Sandra

Munich, Germany • 39 years

I believe in primary prevention as a mean to counter-balance individual genetic risks. Super interested in functional medicine, but frustrated about the limited options available in Germany (anyone around in Munich? ;-) ). Medical Doctor and Molecular Biologist by training (but not providing medical services myself anymore)

Floris Roltsch

Boltenhagen, Germany • 33 years

Data Scientist • Co-founder LONGEVITAL • I want to maintain optimal health and performance until 60 years old and stay free from chronic disease until 90 or longer. • Built LONGEVITAL to help me and others get there by combining biomarkers & BioAge with daily feedback through effortless lifestyle tracking.

Simon Krüger

Berlin, Germany • 41 years

Love the water in summer and the mountains in winter. Father of 3. Entrepreneur. Co-founder Doctolib Germany and New Zapiens 🚀

Guillaume Agis

Toulouse, France • 35 years

CTO @ Ikare.ai , Tech entrepreneur & biohacker

Hadi Saleh

Berlin, Germany

Trained Orthopedic Surgeon Entrepreneur - CEO of CeramTec Group, a midcap German „Hidden Champion“ Since more than 9 years I have embarked on the journey to find out how I can optimize my life towards a healthy long life - striving to live to 120 years. I have a German Podcast called „Mission Gesundheit“ dealing with all topics regarding to health and have written a book with the same title.

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MOLEQLAR

4.6

• 42 Reviews

MOLEQLAR offers a range of high-quality supplements and lab tests designed to enhance longevity, performance, and overall well-being. Their products include a proprietary proteomic testing platform as well as Nicotinamide mononucleotide (NMN), resveratrol, spermidine, and other essential compounds aimed at supporting cellular health.

YEARS

5.0

• 2 Reviews

YEARS offers the Personal Aging Check, providing the most comprehensive knowledge about your body you have ever experienced.

BLACKROLL

4.6

• 35 Reviews

BLACKROLL offers special foam rollers, fascia tools, and exercise accessories designed to improve mobility, relieve muscle tension, and enhance sports performance and recovery. Their products are used by athletes, physical therapists, and fitness enthusiasts worldwide for (self-)massage, myofascial release, and overall movement optimization.

Nurosym

4.2

• 5 Reviews

Nurosym offers a wearable device designed to provide relief from various conditions, such as Long-COVID, PTSD, depression, and more. The device uses non-invasive neuromodulation to stimulate the vagus nerve, helping to improve overall well-being.

Polar

4.4

• 10 Reviews

Polar is a global leader in heart rate monitors, fitness trackers, and sports watches. Their products are designed to help athletes and fitness enthusiasts track their performance and achieve their fitness goals.

Eight Sleep

4.5

• 4 Reviews

Eight Sleep offers the intelligent sleep system designed to improve sleep quality through advanced technology. Their products include smart mattresses and accessories that provide personalized sleep tracking and temperature regulation.

Sunday Natural

4.6

• 144 Reviews

Sunday Natural offers natural vitamins, supplements, and vital substances to support overall health and well-being. The products address various health needs, from overall body systems to specific concerns, including age- and gender-specific topics like menopause, gut health, and immune support.

Hyperice

4.8

• 6 Reviews

Hyperice provides innovative technology to enhance muscle recovery and improve mobility.

Aware

4.5

• 24 Reviews

Aware offers an app that provides deep insights into your health by tracking vitamin D, glucose, and cholesterol levels. Their technology helps users monitor and improve their overall well-being with real-time data and personalized recommendations.

Oura

4.3

• 30 Reviews

Oura delivers cutting-edge health insights right at your fingertips—literally. This sleek Finnish-designed ring tracks sleep, recovery, and daily activity, empowering you to optimize your longevity journey and enhance overall well-being.

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Top 10 supplements you can safely take without a lab test

Antioxidants

•

11 min read

Top 10 supplements you can safely take without a lab test

They do exist! These 10 supplements can usually be taken without any problems – no need for blood tests or other diagnostics.You already understand that it generally makes sense to first check whether you actually have a deficiency before taking a supplement. The “watering can” principle ("I’ll just take whatever my favorite health influencers recommend") may be easy to follow but can go wrong. Because with some micronutrients (and other supplements), too much can do real harm. This mainly applies to fat-soluble vitamins and trace elements. More on that in one of the upcoming articles.Today’s focus is on the exceptions to the “test first, then take” rule: Not every vital nutrient needs to be tested in the blood beforehand. For some, the benefits are clear even without numbers, the risks are manageable, and deficiency is almost guaranteed.But: "just take it" doesn't mean "pour it in blindly". That’s why you’ll find here a nuanced list of ten micronutrients that you can usually start with even without lab results – sometimes with a note on when it might still make sense to take a closer look.1. Magnesium – the underestimated all-rounderWhy should I supplement?Magnesium is involved in over 300 enzymatic reactions – from muscle relaxation and energy production to stress regulation. The need increases with sports, stress, caffeine, or medication use (e.g. proton pump inhibitors).Experts assume a widespread deficiency.The different forms of magnesium are worth their own article, but with citrate, malate, and bisglycinate, you're very likely making a good choice. The NRV (Nutrient Reference Value – the amount a healthy person should consume daily to prevent deficiency symptoms) for magnesium is 375 mg.Two notes: To get 375 mg of elemental magnesium, you often need more than 3 grams of the compound depending on the form. And if you exercise or are under stress, your need is probably much higher.Either way: A supplement with 300 mg per day won’t hurt you.What happens in case of overdose?That’s the practical part: too much magnesium usually leads "only" to acute diarrhea – if so, try to switch to Bisglycinate (also see Glycine, below), Malate or Taurate (also see Taurine, below).And if I want to test anyway?Labs often measure serum values, but these are not very meaningful since most magnesium is stored inside cells. If you want to know more precisely, invest in a whole blood mineral analysis.2. Vitamin C – the water-soluble classicWhy should I supplement?Vitamin C is essential for immune function, skin, connective tissue, and as an antioxidant. The need increases with physical stress, infections, injuries, inflammations – practically all the time.For few micronutrients are the recommended amounts so widely debated: The NRV is 80 mg daily, while Linus Pauling took up to 18 g daily in old age – spread throughout the day. A daily supplementation of 200 mg up to 500 mg is probably quite reasonable; during acute infections or after injury/surgery, possibly even more.Important: Do not take together with selenium!Otherwise, the form doesn’t matter much. “Ester-C” (a buffered form) is often recommended, as it’s apparently better tolerated by sensitive stomachs and seems to keep blood levels elevated longer.What happens in case of overdose?High doses (several grams per day) can cause diarrhea and, in sensitive individuals or people with a history of kidney disease, kidney stones.And if I want to test anyway?Since the separated plasma must be immediately frozen and protected from light, it’s best to have the blood sample taken directly at the lab.3. NAC (N-Acetylcysteine) – cell protection and mucus dissolverWhy should I supplement?NAC boosts the body’s own production of glutathione – one of the most important antioxidants in the body. Especially helpful in cases of oxidative stress, environmental pollution, or (chronic) inflammation.NAC also acts directly on the lungs, as a classic mucus dissolver and as protection against fine dust and other air pollutants. More.Usual dosage: 600 mg, once, twice or thrice daily.What happens in case of overdose?Very high doses (more than 2–3 g) may cause nausea, vomiting, or diarrhea.If you have asthma, histamine or sulfur intolerance, you should be cautious. Do not take during pregnancy or breastfeeding.And if I want to test anyway?Cysteine is measurable in the blood but rarely tested, even in labs that offer amino acid profiles. Glutathione can be measured as a target structure, but it is relatively expensive.4. Glycine or Collagen – for joints, sleep, and structureWhy should I supplement?Glycine is the most common amino acid in connective tissue and has a calming effect on the nervous system. With glycine or in combination with collagen peptides, you support skin, joints, regeneration, and sleep.You can use glycine as a mild sweetener and enjoy 3-5 grams or up to 10 grams per day or even more if you follow the protocol of Siim Land.What happens in case of overdose?Very high doses (over 15 g/day) can cause stomach discomfort, abdominal pain and nausea.And if I want to test anyway?Labs that offer blood tests for amino acids usually include glycine. However, it seems to be rare for glycine deficiency to occur in isolation.5. MAP (Master Amino Pattern) – efficient protein sourceWhy should I supplement?MAP (also called EAA – Essential Amino Acids) provides the eight essential amino acids in the optimal ratio – almost completely bioavailable. Ideal for sports, aging, regeneration, or low-protein diets.With MAP, nearly all the contained protein is actually utilized by the body – about two to three times more efficiently than conventional whey protein – source: manufacturer information and studies by Lucà-Moretti. Common intake: 5 to 10 grams daily – or calculate your daily protein need, subtract your dietary protein, and take about the half of the gap as MAP.One hint: If you try a MAP/EAA powder, you should be aware that especially the amino acid L-Methionine does not taste too well if it gets in contact with water – I prefer to take capsules or tablets.What happens in case of overdose?The amino acids are either fully utilized or excreted. Virtually risk-free – except maybe for your wallet.And if I want to test anyway?Amino acid profiles are available in many labs, but relatively expensive. For a first look, the standard lab value “total protein” is a good start.6. Vitamin B-Complex – the underrated energy sourceWhy should I supplement?B vitamins are crucial for energy, nerves, detoxification, and mental performance. Particularly useful during stress, physical activity, alcohol consumption, medication use, vegan diets, chronic inflammation, or pregnancy. Many experts report widespread deficiencies.It’s important to choose products with bioactive forms (e.g. P5P for vitamin B6). Even high-dose B-complex supplements are usually still within a safe range.What happens in case of overdose?B vitamins are water-soluble and excess amounts are excreted.Exception: B6 – consistently high doses can lead to nerve damage. So when in doubt, go for a product with a “not too high” dose (up to 25 mg) of vitamin B6.One note: if you observe your urine to become shiny yellow, sometimes appearing almost fluorescent, it’s usually a harmless sign of excess Vitamin B2, being excreted through the kidneys. You don’t like yellow? Ever thought about taking beetroot or Methylene Blue? ;)And if I want to test anyway?If you want to check your vitamin B levels, make sure the lab measures the bioactive forms.7. Choline – Brain Nutrient with Liver FunctionWhy should I supplement?Choline is a precursor of acetylcholine (a neurotransmitter responsible for attention, concentration, and learning), supports the liver, and is essential for cell membranes. Particularly relevant for vegan diets, pregnancy, or high mental demands.Chris Masterjohn states that a Choline deficiency might be one cause of the “non alcoholic fatty liver” pandemic.Once again, it depends on the form: Avoid Choline Bitartrate – it’s cheap but poorly bioavailable and leads to high TMA/TMAO levels. Recommended are phosphatidylcholine (e.g., in lecithin), Alpha-GPC, and CDP Choline (Citicoline), with the latter two having a stronger effect on neurotransmitters in the brain.The assumed daily need is about 500 mg of pure choline (equivalent to about 4 eggs or ~15 g of lecithin powder), or twice as much for people with genetic polymorphisms (especially PEMT or MTHFR).What happens in case of overdose?Very high doses (more than 3.5 g/day) can cause fishy body odor (a sign of excessive TMA production), slight blood pressure drops, sweating, and even diarrhea or vomiting.One recent study found a correlation of Choline intake and the risk of type 2 diabetes. So the “more helps more” principle does not apply here either.And if I want to test anyway?Direct choline tests are rarely offered. There are some secondary biomarkers but they need to be interpreted correctly taking some factors into account. In this case, a genetic test especially for PEMT would be more insightful than blood work.8. Coenzyme Q10 – Mitochondrial CatalystWhy should I supplement?Coenzyme Q10 is a vitamin-like compound essential for mitochondrial function, energy (ATP) production, lipid profile regulation, and cellular protection (as a fat-soluble antioxidant). The body’s own production declines with age – often along with energy levels.Note: If you take statins to lower cholesterol, you should strongly consider to supplement with Q10!There are two forms of Q10: Ubiquinone is cheaper, Ubiquinol possibly more effective. Some studies show better absorption with Ubiquinol, others no difference. Experts usually suggest using Ubiquinol with age to reduce the conversion burden.A usual dose is 100 to 200 mg daily – potentially more the older you get and short term after infections, injuries, or toxin exposure.What happens in case of overdose?Higher doses (above 300 mg) may occasionally cause sleep issues or stomach irritation.And if I want to test anyway?Not crucial, but nothing speaks against checking – except perhaps cost and effort. Personally, my Q10 level was surprisingly low after COVID-19, and I significantly increased my dose.9. Creatine – For Muscle Power and Brain PerformanceWhy should I supplement?Creatine improves muscle strength, supports recovery, and boosts mental performance – especially in older adults or those on vegetarian diets.Usually, 5 grams per day are recommended. Recently, higher doses are being tested, e.g., to support cognitive function during sleep deprivation.What happens in case of overdose?Generally well tolerated. Very high doses can cause water retention or mild gastrointestinal discomfort. And: Creatine does not cause hair loss (for most people), as far as we currently know.And if I want to test anyway?Rare and not very meaningful.10. Taurine – Cell Protector for Heart and BrainWhy should I supplement?Taurine regulates cell volume, calcium flow, and protects the heart and nervous system. Particularly beneficial in stress, sport performance, high blood pressure, blood sugar issues, or vegetarian diets – as it is almost absent from plant foods.In recent years, taurine has become a focus of longevity research, showing many benefits and virtually no side effects.Recommended dosages range from 500 mg up to 10 g daily.What happens in case of overdose?Taurine is considered very safe – even high doses are well tolerated in the long term. In sensitive individuals, very high doses may cause fatigue or blood pressure drops.And if I want to test anyway?Rarely done, but sometimes included in amino acid panels.Bonus: Micronutrients You Probably Need More Of – But Should Test FirstThe following nutrients are important and deficiencies are common, especially without supplementation. However, they also carry risks if overdosed. So here, more is not always better – testing or deeper consultation is worthwhile:Vitamin D – To reach toxic levels usually requires very high doses for a long time. But from values above 50 ng/ml, your calcium levels should be monitored, according to chinese government. Vitamin D tests are common and easy.Omega-3 – The optimal omega-3 index (blood test!) is 8–11%, so not unlimited. Too high levels may be linked to arrhythmias. Expert recommendations around 1.5 g DHA/EPA daily are likely safe and effective, but occasional testing of your index is advised.Selenium – A narrow margin: German soils are low in selenium, so deficiency is likely. The US is the opposite. Selenium is crucial not only for thyroid hormone conversion (T4 to T3), but also for a balanced immune response and protection against oxidative stress. Both deficiency and excess can be harmful – better test before supplementing!Iodine – Like selenium: deficiency is common in Germany, while Japan has very high dietary intake. The thyroid depends on iodine to produce hormones. But if your thyroid function is already out of balance (e.g. Hashimoto’s or hyperthyroidism), high-dose iodine could trigger flare-ups or worsen symptoms. Better test first and/or consult an expert!Conclusion:You don’t need to do a blood test for every supplement. But you should know what you’re doing – and why. With the ten micronutrients listed above, you can start with confidence. And if you're unsure about the "bonus" nutrients: a drop of blood or saliva can often bring more clarity than the fourth health podcast ;)

Cognition

•

2 min read

Vitamin K for cognition

Vitamin for the mind. Could a simple vitamin found in leafy greens keep your brain sharp with age? New research from Tufts University hints that vitamin K deficiency might speed up mental decline—especially in memory and learning.Key facts & findingsBrain booster: Vitamin K shows up in brain tissue as menaquinone-4, potentially supporting cognitive function.Less K, more problems: Mice lacking vitamin K displayed worse results in tests assessing memory and spatial learning.Hippocampus hit: The vitamin K–deficient group had fewer new neurons in the dentate gyrus, a key region for learning.Inflammation spike: These deficient mice also showed overactive immune cells (microglia), leading to higher brain inflammation.Additional context & expert insightVitamin K is typically found in dark, leafy veggies—like spinach and kale—and is already known for aiding blood clotting. This study suggests it might also protect the aging brain by boosting neuron formation and reducing inflammation. “We’re not telling everyone to go buy supplements,” says the research team, who stress that a balanced diet is the real key. Put differently: your daily salad might do more than keep your arteries clear—it may also keep your mind in top form.Looking aheadScientists plan to dig deeper into the exact mechanisms tying vitamin K to brain health, and possibly see if the same trends hold in humans of all ages. For now, consider upping your veggie intake. Your brain, and maybe your future self, will thank you.

Founder interview: Dr. Emil Kendziorra, Founder & CEO at Tomorrow Biostasis

Lifespan Extension Interventions

•

3 min read

Founder interview: Dr. Emil Kendziorra, Founder & CEO at Tomorrow Biostasis

In our Founder Interview series, we highlight the brightest minds in preventive health, wellness, and longevity. In Episode 6, we’re honored to feature Dr. Emil Kenziorra, founder and CEO at Tomorrow Biostasis—one of the world-leading human cryopreservation experts.Tell us a little about yourself and your current ventureDoctor and researcher by training, entrepreneur by trade. Longevity has always been my motivation, with a focus on maximal life span extension. I'm running Tomorrow.bio and the non-profit European Biostasis Foundation to push human cryopreservation forward.How do you balance the demands of running a business while maintaining your own health and longevity?I've always worked a lot and my natural stress level is pretty low, plus good sleep and working out regularly. So all good :) Do you have a personal health goal? What is it? Not die - indefinitely, until I change my mind :)Before launching Tomorrow Biostasis, can you walk us through the “aha” moment that inspired the creation of your service?I've been involved in the longevity space in same capacity since 2007. I took a deep dive again in 2019 and after selling my last company in 2020, I switch to cryopreservation. There just isn't any meaningful progress in the field, with the billions of spending and decades of research maximum life span has not been extended by even a day. What sets Tomorrow Bio apart in the health and wellness industry?Accepting that maximal life span extension is not likely if we look at progress so far. If someone wants to live longer than currently possible, cryopreservation will be a necessary stopgap measure.What is the most groundbreaking or unexpected finding in the field of longevity research that you’ve come across recently, and why do you find it so compelling?Nothing really. The next big milestone will be a clinical trial that shows extension of maximal life span.  In your opinion, which emerging longevity trend or product will have the most transformative impact on our health over the next five years, and why?Gym, sleep, healthy food - rest is noise for now.One thing you wish more people knew about health and longevity?It's the most important thing in the world.What is the biggest longevity myth you’d like to debunk?Any thing that is available right now is proven to extend maximal life span. If you could recommend only one supplement for a longer, healthier life, which would it be, and what makes it indispensable?Vitamin D, most people have deficiencies. How old can we potentially become at maximum?No limit in theory. At least I'm not aware of any. What resources (books, podcasts, mentors) have been most valuable in your entrepreneurial journey?https://waitbutwhy.com/If there’s one message or insight you’d like readers to take away from your journey, what would it be?Work in Longevity! Focus on impact instead of money. 

From bloodwork to DNA to AI and back: my journey to solve a micronutrient mystery

Zinc

•

5 min read

From bloodwork to DNA to AI and back: my journey to solve a micronutrient mystery

How low zinc levels turned into a detective story about health optimization, genetics — and how to use ChatGPT wisely without falling into traps.Hi, I’m Heiko – coach, biohacker, and micronutrient enthusiast. For years, I’ve been fine-tuning my approach to health and longevity by regularly testing my blood for micronutrient levels. Why? Because I believe that keeping all essential and semi-essential micronutrients in the optimal range gives my body the best possible foundation to thrive — mentally, physically, and emotionally.It’s a proactive strategy inspired by experts like Dr. Helena Orfanos-Boeckel, and it’s shaped how I think about performance, stress resilience, and long-term health.One nutrient I’ve been particularly focused on is zinc. And yet — despite consistent, even high-dose supplementation — my blood levels of zinc just won’t budge into the optimal range. Frustrating? Definitely. But also a great opportunity to dig deeper.That’s how this article came about. After a nudge from Sandra (thanks again!) in the New Zapiens community, I decided to revisit my DNA test from SelfDecode. Maybe the answer to my stubbornly low zinc levels was hiding in my genes?Why is zinc so important?Before we dive into the analysis, let’s take a quick detour: zinc is a true multitasker.It plays a key role in the immune system, supports wound healing, and helps fight infections.It’s essential for protein synthesis, making it crucial for muscle growth and recovery.It influences cognitive function, impacting focus and mood.It acts as a cofactor for many enzymes, involved in metabolism, hormone production, and digestion.And here’s a kicker: If you exercise a lot or sweat frequently (sauna, anyone?), you could be losing significant amounts of zinc.Sounds like something you’d want enough of, right? That’s exactly what I thought — but my levels refused to rise ...Checking my DNA test: no red flags?My first glance at my SelfDecode report:SelfDecode resultSo, no increased requirement according to my genetic data. Hmm.But maybe ChatGPT knows more?I asked whether there are SNPs associated with higher zinc needs.(SNPs = Single Nucleotide Polymorphisms, genetic variations that can influence various bodily processes.)ChatGPT provided a first list of potentially relevant SNPs:Screenshot 2025-04-10 175904.png 176.05 KBNever only ask once, especially with ChatGPT ;) So I asked again if there might be some more SNPs that could be relevant. And ChatGPT listed some more:Screenshot 2025-04-10 180441.png 224.03 KBBased on that, I dug into my SelfDecode data and checked my own genetic variations. And I added all the SNP characteristics that SelfDecode had listed as relevant, even if the overall assessment did not reveal an increased need.Then, I asked ChatGPT to interpret all my individual data.Screenshot 2025-04-10 181041.png 59.84 KBThen I asked ChatGPT to critically review its own assessment.Screenshot 2025-04-10 181228.png 17.69 KBSurprise, surprise: ChatGPT’s analysis and conclusion was quite different from SelfDecode’s!While SelfDecode suggested my zinc needs were typical, some SNPs flagged by ChatGPT pointed to a significantly increased requirement!And then I remembered a phrase from the domain of management theory and practice: Culture Eats Strategy for Breakfast.And I asked myself: What if “Lifestyle Eats Genetics for Breakfast”? So what about exercise and sauna for example?I added details about my workout and sauna routine and asked for an updated recommendation.Screenshot 2025-04-10 181433.png 99.79 KBDone? Hmm… not so fast!The trap of question framingAnother shoutout to Sandra, who reminded me that answers by AI models like ChatGPT are highly dependent on how you phrase your questions.So, I reworded the question: Could it be that the original recommendation was way too low in comparison to standard recommendations?Screenshot 2025-04-10 181633.png 148.02 KBThen, I went the opposite way: Was the updated recommendation too high? Maybe ChatGPT simply added up all effects, without considering overlapping factors?Screenshot 2025-04-10 181807.png 157.65 KBNow I had multiple versions of an answer. Which one should I trust?Guess what I did … of course: I asked ChatGPT: “So, first too low, then too high, now low again, ... what can I believe you?” ;)Screenshot 2025-04-10 181946.png 236.65 KBAnd: Screenshot 2025-04-10 182334.png 62.61 KBI totally agree: blood work is not the truth, but the best approach we have!Conclusion: ChatGPT is a great tool — if you know how to ask and how to interpret and challenge its answers Please keep in mind: Everybody and every body is different.My unique lifestyle, diet, and habits can’t (yet) be fully captured by any AI model.And that’s fine with me. I now have enough information to fine-tune my zinc supplementation approach. Taking also my individual experiences and some hints by Chris Masterjohn into account, I will supplement like this:👉 2×15 mg zinc citrate in the early morning👉 25 mg zinc bisglycinate in the later morningTwo highly bioavailable forms, taken as far away as possible from other minerals (esp. copper) that could block absorption or interact directly.Now, it’s all about testing, measuring, and adjusting again.Will my zinc levels finally move? Or are there other aspects that I don’t know yet?To be continued... 😃

Multilingualism increases life expectancy

Lifespan Extension Interventions

•

2 min read

Multilingualism increases life expectancy

Could having a sharp vocabulary extend your lifespan? A new study suggests that strong verbal fluency—basically, how quickly you can recall and use words—may predict how long you’ll live.Key Facts & FindingsBerlin aging study: Researchers tracked 516 adults (70–105 years old) for up to 18 years.Singular predictor: Verbal fluency stood out as a key indicator linked to longevity.Test of choice: One approach asked participants to name as many animals as possible in 90 seconds.Complex process: Verbal fluency relies on memory, vocabulary, and efficient mental organization—possibly mirroring whole-body health.Tandem of agingThe brain and body age in tandem; so how we express ourselves might reflect overall wellness. “You’re basically flexing multiple mental muscles at once,” said lead researcher Paolo Ghisletta. The team used new data-crunching techniques, combining them with decades-old observations, to pinpoint verbal fluency as a unique longevity signal.Stay mentally activeWhat does this mean for you? Keep learning, stay mentally active, and challenge your linguistic skills (think word puzzles or new language lessons). Future studies will dig deeper into why language agility is so powerful—and how we can harness it for longer, healthier lives. For now, talk it out—your words might just help you live longer.

Sponsored

Recovery

•

4 min read

How helpfull are intermittent pneumatic compression devices as the Normatec Recovery System?

Intermittent pneumatic compression (IPC) devices, exemplified by the Normatec systems such as Normatec Elite, Normatec 3 Legs or the Normatec 3 Full Body, have garnered significant attention within athletic and rehabilitation communities. These devices employ sequential, controlled pressure applied to the limbs, aiming to augment physiological processes crucial for recovery. The purported benefits include enhanced blood flow, lymphatic drainage, and mitigation of exercise-induced muscle damage (EIMD).Physiological mechanisms and theoretical benefitsThe rationale behind IPC's efficacy lies in its ability to simulate the natural muscle pump action. By applying cyclical pressure, these devices potentially facilitate the removal of metabolic waste products, such as lactate, which accumulate post-exercise. This, in turn, may attenuate delayed-onset muscle soreness (DOMS) and promote tissue repair. Furthermore, IPC may influence inflammatory responses, a key factor in muscle recovery.Evidence-based efficacy: a critical appraisalWhile the theoretical underpinnings of IPC are plausible, the empirical evidence supporting its clinical effectiveness in healthy athletic populations presents a nuanced picture. An increasing number of studies demonstrates positive effects on recovery parameters, such as reduced muscle soreness and improved blood flow.For example, a study published in ‘PLOS one’ has shown that IPC improves the flexibility and reduces oxidative stress and proteolysis markers in the muscles during recovery from heavy resistance exercises. Another study demonstrated an increasing total hemoglobin concentration and advantages in the management of muscle soreness related to physical activity. Last but not least positive effects on the endothelial function and the bloodflow have also been proven and there are clear indications that IPC cann have positive effects on gene and protein expression, that are associated with functional improvements. All in all, it seems that IPC devices can significantly improve regeneration, especially for top athletes but also for normal sportspeople. However, some investigations have yielded less conclusive results, with some failing to demonstrate statistically significant differences compared to traditional recovery modalities like massage. This discrepancy highlights the need for further research to elucidate the specific contexts in which IPC may provide tangible benefits. But let's get clear, even IPC devices only work as well as massages, this remains a significant positive effect.Psychological impact and subjective perceptionsBeyond the physiological effects, the psychological impact of IPC warrants consideration. Many users report a heightened sense of well-being and increased confidence in their recovery protocols when utilizing these devices. This subjective perception, while not directly quantifiable, may nonetheless contribute to an athlete's overall recovery experience and subsequent performance.Clinical applications and versatilityIPC devices are not exclusively utilized by athletes. Their applications extend to various clinical settings, including physical therapy and rehabilitation programs. The potential for improved circulation and reduced edema makes them valuable tools in managing certain medical conditions. However, it is crucial to acknowledge that IPC is not a panacea, and its use should be guided by healthcare professionals, particularly for individuals with pre-existing medical conditions.Possible risks and contraindicationsSome conditions may preclude the use of IPC devices, for example:Active infections: Using IPC devices over areas with active infections may exacerbate the condition.Severe edema: Individuals with significant swelling should avoid IPC devices, as they could worsen the situation.Certain cardiovascular conditions: Users with severe arterial disease, heart conditions, or other related ailments should refrain from using these devices without medical supervision. Acute deep vein thrombosis (DVT) or thrombophlebitis.Methodological considerations and future directionsThe existing body of research on IPC is not without limitations. Variations in study design, intervention protocols (e.g., pressure levels, duration), and outcome measures make it challenging to synthesize the evidence and draw definitive conclusions. Future research should prioritize standardized methodologies, larger sample sizes, and the inclusion of diverse athletic populations to provide a more comprehensive understanding of IPC's efficacy.ConclusionIntermittent pneumatic compression such as Normatec Elite, the Normatec 3 Legs, Normatec 3 Lower Body or the Normatec 3 Full Body hold promise as a recovery modality for athletes and individuals seeking enhanced well-being. Also, the theoretical benefits are well-articulated and a growing empirical evidence supports the widespread use, further research is warranted to delineate the specific contexts and parameters under which IPC can achieve the optimum result.

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Karol Domagalski

Yuka

• Great usability: Scan a barcode to instantly get product insights. • Extensive database: Yuka claims to have 4 million products in its database—a strong selection. • Fair pricing: Annual subscription costs range from €10–20, and you can choose your contribution. • Transparency: Includes links to sources and studies, allowing you to explore topics of interest or concern. • Smart recommendations: For some products, healthier alternatives are suggested. • Clear explanations: Every ingredient is described in a simple and digestible way. • No conflict of interest: Yuka does not allow advertising on the platform. • Not a major drawback, but you still need to dig deeper into individual ingredients when flagged—this can be time-consuming at times. • Sometimes ingredients like essential oils are flagged due to potential allergic reactions in a minority of people, even though they aren’t necessarily harmful or health-disrupting for the general population.

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Johannes Birkner

Tagespacks Vegan Complete

All my needed micronutrients in one pack for each day – no sorting, no forgetting. Little to no options on the dosages of the capsules

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Henry Walt

Dante Labs

Perfect device to collect blood Super high quality NGS data Genomic Reports very easy to understand The logo on the packaging could be improved for a more polished look

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Noah Petermann

Tagespacks Fokus

Daily Packs are super convenient, I have the personalized one which aren't available in the dropdown menu, but they're great. Some dosages are off (e.g. Omega 3) and many supplements are not available.

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Stefan Scheidegger

Magnesium

Apparently, there are many different types of magnesium. The magnesium 11 complex contains many of them. This is very good for my muscles! I take one capsule in the morning and one in the evening. My muscles feel smoother. In particular, the cramps in the calf during the night are gone. My cardiologist praised me, because the heart is also a muscle that enjoys magnesium. It took some time for my body to get used to the intake (intestinal function). After 2 weeks everything was fine and that's how it stayed.

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Markus

QMEGA (Omega 3)