Longevity Magazine

Cycle Syncing: Hype or Your Monthly Superpower

Fifteen years ago, if you’d mentioned “cycle syncing,” most women would have blinked at you. Men might have guessed it was something to do with syncing Spotify playlists. Now, it’s a buzzword on wellness podcasts, Instagram feeds, and in group chats.If you’ve ever wondered why one week you feel like conquering the world and the next you want to cancel plans, curl up in bed, and survive on carbs, it’s not in your head. Hormonal shifts can change everything from your energy and mood to your appetite, digestion, and libido. That week you feel bloated for no reason? Hormones. That sudden burst of motivation? Also hormones.Cycle syncing is about working with these changes, not against them. It’s the practice of matching your nutrition, workouts, work, and social calendar to the natural rhythm of your menstrual cycle. The goal? Less fighting your body, more flow.Men vs Women: The Hormone Plot TwistMen’s hormones run on a neat 24-hour cycle. Testosterone peaks in the morning, giving them more focus, competitiveness, and often a higher libido. By afternoon, energy and motivation dip. By evening, testosterone is at its lowest, which is why most men feel more relaxed and less inclined to take on big challenges at night. Women’s hormones follow a more complex monthly pattern. A typical cycle is around 28 days, though anywhere between 21 and 35 can be normal. It moves through four distinct phases, each with its own hormone profile, influencing mood, energy, focus, sleep, and yes, your sex drive. The Four Phases: Go’s and No-Go’sMenstrual Phase (Days 1–5)Hormones are at their lowest and the body is focused on shedding the uterine lining and repairing itself. Energy often dips, and your system benefits from warmth, rest, and extra nourishment. Sleep: Aim for 8–10 hours. Short naps help with fatigue. Keep evenings calm and lights dim to support melatonin.Nutrition: Focus on iron-rich foods like leafy greens, red meat, lentils, and beets. Add mineral-rich broths and soups. Include healthy fats such as avocado, nuts, and olive oil. Herbal teas like nettle, raspberry leaf, or ginger are soothing.Supplements: Magnesium to ease cramps, vitamin C to boost iron absorption, iron if tested low.Exercise: Walking, stretching, restorative or yin yoga. Avoid high-intensity unless you feel genuinely energised.Do: Journal, reflect, set gentle intentions. Keep your workload manageable.No-Go: Cold exposure or ice-cold foods, which can worsen cramps and drain energy.Follicular Phase (Days 6–14)Estrogen begins to rise, FSH is active, and energy and focus return. Creativity and motivation get a boost.Sleep: Seven to nine hours is usually enough. Get morning sunlight to reset your circadian rhythm.Nutrition: Eat fresh, light meals such as sprouts, citrus, berries, and leafy greens. Lean proteins like chicken, eggs, and white fish support muscle and recovery. Fermented foods help gut health. Pumpkin and flax seeds can gently support hormones.Supplements: B-complex for energy, probiotics for digestion, omega-3s for brain health.Exercise: Cardio, dance, boxing, or skill-based training. Try new workouts — your body adapts more easily now.Do: Start new projects, brainstorm ideas, network, and declutter or organise your space.No-Go: Too much caffeine on an empty stomach, which can spike cortisol and disrupt hormones.Ovulatory Phase (Days 15–17)Estrogen peaks, testosterone gets a small boost, and LH triggers ovulation. You’re at your most confident, articulate, and physically strong.Sleep: Seven to eight hours, but make recovery a priority after busy or active days. Avoid excess screen time before bed to protect melatonin.Nutrition: Fill your plate with colourful raw vegetables and salads. Include cruciferous vegetables like broccoli and kale to help metabolise estrogen. Add zinc-rich foods such as oysters and pumpkin seeds to support fertility and libido. Hydrating foods like cucumber and watermelon are great in warm weather.Supplements: Zinc for reproductive health, vitamin C for ovary support, maca root for libido if you like.Exercise: HIIT, heavy lifts, spin, or group classes. Aim for personal bests in performance.Do: Schedule important presentations or negotiations. Batch creative content or collaborative work.No-Go: None. You are ready to conquer the world.Luteal Phase (Days 18–28)Progesterone dominates in the early luteal phase, promoting calm and deeper sleep, before both progesterone and estrogen drop toward menstruation. This is when PMS symptoms can appear if hormones are imbalanced.Sleep: Keep your bedroom cool to counter the higher body temperature late luteal. Magnesium before bed can support relaxation.Nutrition: Choose warm, grounding meals like sweet potato, squash, and lentils. Include complex carbs to keep mood stable. Magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds are beneficial. Sesame and sunflower seeds can support hormone balance.Supplements: Magnesium glycinate for sleep and mood, vitamin B6 for progesterone and serotonin support, omega-3s for inflammation.Exercise: Early luteal is great for strength training or moderate cardio. Late luteal is better for yoga, walking, or pilates.Do: Wrap up projects, prioritise self-care, and prepare for the next cycle.No-Go: High-intensity training in the final days before your period.Myth-Busting Cycle SyncingMyth 1: It’s just a TikTok trendThe term might be new, but the concept is grounded in decades of endocrinology and women’s health research. Functional medicine practitioners have been talking about aligning lifestyle with hormonal changes for years.Myth 2: Everyone’s cycle is 28 days Twenty-eight days is an average, not a rule. Anywhere between 21 and 35 days can be normal, and syncing still works — you simply adjust your phases to match your own cycle.Myth 3: If you miss one workout or eat “off-phase,” you’ve ruined itCycle syncing isn’t all-or-nothing. The benefits come from consistency over time, not perfection.Myth 4: It’s only for women with PMS or fertility goalsEven women with regular, symptom-free cycles can improve energy, focus, workout recovery, and overall wellbeing by syncing with their hormones.Myth 5: Men don’t need to think about hormonesMen have hormone cycles too but theirs reset every 24 hours. Testosterone is highest in the morning, making it a prime time for strength training, problem-solving, and intimacy. Levels dip in the evening, which is when rest, lower-pressure tasks, and winding down come more naturally.Why This MattersCycle syncing isn’t about perfection, it’s about awareness. When you know your monthly rhythm, you can work with it instead of feeling like it’s working against you. You’ll be able to plan your workouts, projects, and social life around your strengths, and give yourself permission to rest when your body needs it.This approach can be transformative for women with PCOS, endometriosis, or irregular cycles, but it’s just as helpful for those with regular cycles. Even small changes can reduce PMS symptoms, improve energy, and make daily life more predictable.Some couples even plan their holidays around the ovulatory phase, when energy, mood, and libido tend to peak.So what now? Is it hype or your new monthly superpower? Hormones shift — that’s not hype, it’s biology. The way they infl uence your mood, focus, digestion, and relationships is real. So I’d say, learning to live in sync with those shifts isn’t just self-care, it’s your monthly superpower.And if keeping track of all this feels overwhelming, that’s where tools like reina come in — giving you daily, personalized insights based on your cycle so you can spend less time decoding your hormones and more time living your life.

Fasting, Cold, Bloodwork: What Helps Men Can Cast Hormonal Shadows in Women

High testosterone, intermittent fasting, cold plunges, biohacking scores – all of these are trending. But what happens when we apply these strategies to a body they were never designed for?The truth is uncomfortable: Most longevity hacks are based on male data. And that’s a problem – especially for women, whose hormonal systems are finely tuned and cyclical.What boosts energy, focus, and libido in men can lead to cycle irregularities, PMS, or even full-on burnout in women.Female longevity needs a different strategy. A hormonally intelligent one.The Data Gap: A Longevity World Designed by and for Men80% of medical research is conducted on men or male cell lines.This doesn’t just affect drugs or diagnostic procedures – it also applies to biohacks, supplements, fasting protocols, and cold therapy.Women are often excluded from studies because their hormonal cycles are seen as a “disruptive factor.”The result?A system that defines the male body as the norm – and ignores the female body altogether.What Women Actually Need: 5 Hormonally Intelligent Shifts1. Fasting Protocols: Well-Intentioned – Hormonally RiskyFasting is a central tool in longevity science – but there’s a major catch:Women respond very differently to caloric restriction than men. Many women adopt intermittent fasting routines that work well in labs – on male subjects.But research shows:Women react differently to fasting. Extended fasting (>14h) can suppress ovulation, lower progesterone, and worsen PMS.During the luteal phase, energy demands increase – fasting adds an extra layer of stress.What helps instead: personalize fastingCycle-based fasting: In the follicular phase (start of cycle to ovulation), moderate fasting windows (e.g., 12:12 or max. 14:10) are often well tolerated.In the luteal phase (post-ovulation), fasting should be reduced or avoided – energy needs are higher and the body is more stress-sensitive. Instead, prioritize three balanced meals with stabilizing fats and proteins.2. Cold: A Stimulus for Him – A Stressor for HerCold plunges activate mitochondria? True – but not for everyone in the same way.Women show:stronger vasoconstrictionhigher cortisol releaseand less thermal adaptation to cold exposureWhat helps instead: keep it short and cycle-awareUse cold exposure intentionally and briefly (e.g., cold showers for 30–60 seconds max).Cold is better tolerated in the follicular phase (higher stress resilience). In the luteal phase or during high stress: best to skip it.3. Bloodwork? Only Meaningful If Interpreted Through a Female LensLab reference values are almost always calibrated to male baselines.For women, this means:A ferritin level of 30 ng/ml is considered “normal” – yet menstruating women may need higher levels for optimal iron status.Thyroid markers vary with the menstrual cycle – something standard tests rarely account forWhat helps:Time your bloodwork by cycle phase (ideally day 3–5 or day 21).Look for optimal values, not just “normal” ones – and work with labs experienced in women’s health.4. Micronutrients = Hormonal InfrastructureMagnesium, vitamin B6, omega-3s, and certain adaptogens influence:PMSEstrogen detoxificationProgesterone productionand mental stress regulationBut as always: dosage and timing matter.What helps:Adapt to the cycle. Magnesium for sleep regulation, omega-3 as a foundation.5. Your Cycle: Not a Disruption, But a Navigation SystemEnergy, mood, recovery, libido, sleep quality – all are influenced by your cycle.Yet most people ignore this when it comes to training, nutrition, work, or supplementation.What helps:Track 2–3 cycles. Note energy, sleep, appetite, and mood. You’ll start to see patterns – and discover ways to support your body, not overburden it.By understanding your cycle, you can take control of your health and move toward hormonal balance – in a way that works for you.Conclusion: Female Hormonal Balance Isn’t a Side Issue – It’s the Core of LongevityLongevity for women requires more than discipline – it demands data, nuance, and female intelligence.In daily life, research, and product development: it’s time to stop ignoring the female body and start seeing it as the rhythm-setter for a healthier future.That’s what fembites stands for. And that’s what I show up for every day.

Ageless: Reclaiming Time, Rhythm, and Ritual in Women’s Longevity

What if aging wasn’t something to fight or freeze, but something we could redesign on our own terms?For too long, aging has been medicalized, masculinized, and misunderstood, especially when it comes to women. Most longevity frameworks assume male biology as the norm. They overlook the fact that women’s bodies are not linear systems—they are cyclical, transitional, and relational.The truth is: women don’t age like men.And we shouldn’t try to.A Different Rhythm, A Different RealityFrom puberty to post-menopause, women live in rhythm. Hormones fluctuate not just monthly, but also across decades. These shifts impact everything from bone density and sleep to metabolic health, mental clarity, and emotional regulation.Yet the wellness world too often offers blanket advice: intermittent fasting, high-intensity workouts, or strict supplementation routines—without considering whether they support or sabotage women’s hormonal phases.What women need is not optimization. It’s personalization.The Mindset Shift: From “Anti-Aging” to “Pro-Living”We don’t need to resist time.We need to realign with it.Here are three mindset shifts that support longevity in a way that’s both rooted in science and responsive to lived experience:Shift from control to curiosity.Rather than battling every wrinkle or symptom, ask: What is my body communicating? Approaching aging with curiosity rather than fear unlocks more sustainable, embodied health decisions.Redefine success by energy, not output.As hormonal patterns shift, so does how we access energy. Instead of measuring yourself by productivity, ask: What nourishes my energy today? Some days require structure. Others call for softness.Stop chasing balance. Embrace rhythm.Balance suggests a fixed point; rhythm invites flow. Learn to notice your personal cycles, weekly, monthly, seasonal. When are you most creative? When do you need to slow down? Aging well is less about discipline and more about attunement.Actionable Practices for Everyday LongevityLongevity doesn’t live in supplements alone. It lives in how we live.Here are four simple, science-informed practices that can be integrate into daily life:Wake with the sun, not your screen.Morning sunlight within 60 minutes of waking helps regulate circadian rhythms, balance cortisol, and improve sleep quality, all critical for hormonal and cellular health.Align meals with metabolism.As estrogen declines, women become more insulin-sensitive. A nourishing breakfast (with protein + fiber) can stabilize blood sugar and reduce inflammation. Intermittent fasting may work in short cycles, but not every day, especially post-35.Create daily rituals of repair.Micro-moments of rest, breathwork, stretching, journaling, or a midday walk—signal safety to your nervous system. Over time, this reduces the biological wear of chronic stress (also known as allostatic load).Build muscle, not just motivation.Resistance training is key to protecting bone density and metabolic health. Just 2–3 sessions a week can counteract the muscle loss that accelerates after 40, especially during perimenopause.Tech with SoulI believe in the promise of tech, but only when it enhances intuition. Tools like continuous glucose monitors, gut microbiome analysis, or wearables should help women understand their bodies, not override them. The future of women’s health is not just about more data. It’s about deeper meaning.Let’s build systems that honor hormonal rhythms. Let’s design with rest and repair at the center. Let’s elevate the emotional intelligence of our solutions, not just their precision.Designing for Women's TimeWhat if we stopped thinking of aging as a breakdown and started seeing it as a breakthrough?We don’t need to reverse time.We need to relate to it differently.Aging, for women, is not a problem to solve. It’s a pattern to honor. A pulse to attune to. A wisdom we carry, not a condition we fear.Because the real secret to longevity isn’t eternal youth.It’s cyclical living, embodied choices, and remembering to come home to ourselves.

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13 min read

Top 10 supplements for losing weight

Sorry, but Pizza eats Supplements for Breakfast – what supplements really do for body fat reductionTable of ContentsWhy this article? A little warning against expecting miraclesThe foundation of body fat reduction: energy, nutrition, movementWhy a calorie deficit sometimes isn’t enough: metabolism, genetics, hormones, and moreNo shortcut: what supplements (don’t) doMedical shortcuts and risky experimentsTop 10+ Supplements for weight loss: effects, evidence, risksConclusion: If you do it – do it with a plan, not pill fantasies1. Why this article? A little warning against expecting miraclesI remember a conversation with a friend – let’s call him Tom. Tom wanted to lose weight. Fast. After three days of green shakes and apple cider vinegar capsules, he said frustrated in the café: “I’ve tried everything, nothing works!” – Spoiler: pizza at lunch, iced coffee in the afternoon, chips in the evening. So if you’re looking for the magic supplement that melts body fat like butter in the sun – you’re in the wrong place. But if you want to know what actually helps (and what can support you), then read on.2. The foundation of body fat reduction: energy, nutrition, movementCalorie deficit: essential! You'll lose body fat when you consistently consume fewer calories than you burn: probably 10-25%. You can reduce intake (nutrition) and/or increase output (exercise). But make sure, that you don't run into micronutrient deficiencies (vitamins, minerals and trace elements, fatty acids and amino acids) by limiting your caloric intake as this could lead to situations described in Chapter 3!Nutrition: many paths lead to Rome. Critical is finding a way you can sustain long-term:Keto/Low Carb diet lowers carbs to enhance fat burning.Mediterranean diet: lots of veggies, healthy fats, little sugar – one of the best studied and most sustainable. Heads-up: daily pizza or huge spaghetti carbonara servings don’t really count.Vegan may be low-calorie and rich in fiber/nutrients – or not: fries and chips can be vegan too, but they’re rarely low-calorie or healthy.Most or even all of these diets have at least two principles in common, when it comes to health and healthy metabolism: avoid ultra processed food and sugar! Prioritize natural/organic food, especially vegetables because they contain a lot of fibre, among other things.High protein intake: worth emphasizing: a protein-rich diet helps in multiple ways: increases satiety, protects muscle (key if you're in caloric deficit and training), boosts calorie burn via the thermic effect, reduces cravings, and may increase GLP-1. Bottom line: a high protein intake leads to easier and more sustainable weight loss!Cutting out extras: consciously, not dogmatically: often it’s the snacks – that flavored latte, a cake in the afternoon, a softdrink after work, some chips on the sofa – that tip us over. Removing just one habit saves ~300–500 kcal/day – without major sacrifice.Intermittent fasting: eat less often – give your body some time to tap fat stores. Start by stopping snacking in between your main meals. Than try to skip a meal. Many find it a simple way to eat less and eat more mindfully. But it’s not for everyone – some overeat later and undo the benefit.Blood sugar stabilization: start your meals with fiber and/or protein and end it with (complex) carbs – and your glucose thanks you. Less cravings, steadier energy, better fat burning. And better break your fast and start your day with a savory meal than with a sweet one. Natural helpers:Apple cider vinegar before carb-rich meals significantly can blunt glucose spikes – 1 tbsp in water, ~15 min before eating.Ceylon cinnamon (not Cassia) may improve insulin sensitivity and slow glucose uptake – try it in yogurt, oatmeal, quark.Also, specific “anti-spike” or “glucose-control” supplements are available to take before carb-heavy meals.An even more easy hack: within 30 minutes after eating, move – digestive stroll, squats, whatever signals your body that those carbs are needed to move, not to store them!Spicy spices: ginger, black pepper, capsaicin (e.g., chili) have mild thermogenic effects – upping short-term energy expenditure, circulation, and metabolism. Not a game-changer, but helpful and adds some flavor to bland diet meals.Water: drinking plain water is healthy; studies suggest it supports fat metabolism and weight loss. ~0.5 L about 30 min before meals helps reduce appetite. Avoid sugary soft drinks, (high amounts of) juices and of course: drink no alcohol as it causes stress to your body, disturbs your sleep and your fat burning. Deliberate Cold Exposure: cold showers, ice baths – boost short-term energy use, may activate beige/brown fat which increases metabolism, and build stress resilience. Not for wimps – but can help.Of course: Exercise! Strength training increases muscle mass which increases resting metabolism long-term.Zone-2 cardio effectively burns calories and especially fat.HIIT (e.g. Tabata Intervals) is time efficient and boosts post-workout calorie burn.Some additional hacks:Bit size "Exercise Snacks" throughout the day (e.g. 10 squats every 45 minutes) improve glucose regulation and more. Do "Soleus Push-ups" while sitting at your office desk – they seem to boost metabolism and improve glucose regulation!Wearing weighted vests can help to lose weight and could even help to maintain the reduced weight long term!And move throughout the day: go by feet instead of taking the car or bus/subway for short distances, take the staircase instead of the elevator, etc. If you are waiting for the train or a flight: do some exercise snacks. Make moving a habit!Last but not least: Sleep and recovery! If you sleep poorly, produce lots of cortisol, and run permanently on sympathetic drive – you don’t need any fat-loss pills; you need relaxation first! 3. Why a calorie deficit sometimes isn’t enough: metabolism, genetics, hormones, and more“Eat less, move more” – sounds simple, but often just isn’t. Especially frustrating when you’re doing everything right: counting calories, maintaining a deficit, training – but your body holds onto fat stubbornly.Welcome to the world of metabolic flexibility – or its absence.A flexible metabolism can switch between carb and fat-burning as needed. Many people lose this ability due to years of overeating, chronic stress, lack of sleep, constant snacking. The body can’t efficiently tap stored fat – even when you’re in a caloric deficit.Another limiter: (chronic) inflammation:Inflammatory mediators like TNF-α, IL-6, CRP impair insulin sensitivity: glucose uptake drops, blood sugar stays high, fat burning stalls.They also hamper mitochondrial function: lower energy use, less thermogenesis, reduced fat burning.Beware of the vicious cycle: Visceral fat isn’t just energy storage – it’s hormonally active and releases pro-inflammatory cytokines. To some degree it's the body “disposing or containing” harmful substances there. But when it isn’t reduced, chronic inflammation builds, causing systemic stress and further insulin resistance and metabolic issues.It could also make sense to take a look at your digestive system and esp. at your gut microbiome: an unbalanced microbiome or a leaky gut can impact hormones, lead to low-grade (chronic) inflammation and insulin resistance, to elevated cortisol levels, and to decreased fat oxidation. Also hormonal brakes can lock on:Insulin: slight elevation prevents fat breakdown.Cortisol: stress/inflammation elevate it → blood sugar rises, appetite spikes, muscle breaks down, especially stubborn belly fat resists burning.Leptin & Ghrelin: satiety/hunger hormones go haywire (lack of sleep, crash diets, inflammation) → constant hunger despite sufficient energy.Thyroid hormones: slow metabolism from hormone underperformance makes fat loss harder – even with discipline.Estrogen/Testosterone: they both affect how much and where fat is stored.What could help?If suspected, test inflammation markers, gut microbiome and/or hormones in labs. Then aim for targeted optimization: reduce inflammation, harmonize gut microbiome and/or normalize hormones. And then gradually restore metabolic flexibility:Sleep and stress management: relaxation (e.g. by mindfulness, meditation, yoga, breathwork, … and maybe with the help of adaptogens and other supplements) is not a bonus – it's a prerequisite.Blood sugar stabilization: order of eating, post-meal movement, maybe some specific supplements.Metabolic flexibility training: intermittent fasting, fasted training (especially zone-2), targeted low-carb phases.A caloric deficit is necessary – but useless if your body’s in “bypass mode.” Then you need not more discipline, but a smarter strategy.Also, genetic predispositions (e.g., LEPR, FTO, PPARG, MC4R, ADRB3, ATGL, AMY1, DRD2) can make weight loss easier or harder, or make certain strategies work better for your biology. A DNA test can offer clues – or find your best personal strategy via small experiments.4. No shortcuts: what supplements (don’t) doSupplements aren’t the solution – but they can be a tool to support you reaching your goals. They can:Curb appetiteStabilize blood sugarSupport thermogenesisEnhance digestion & satietyBut: if the foundation isn’t solid, they’re just wasted money.And of course – specific – supplements can also help you to build the foundation by getting rid of micronutrient deficiencies, by lowering (chronic) inflammation, by harmonizing your gut microbiome, and by modulizing your hormones. But that's another story or another article.5. Medical shortcuts and risky experimentsOzempic & co. – effective and prescription-only for a reason! Only under medical guidance!SARMs, peptides, “fat burners” from “gray” markets – experimental, sometimes illegal, often risky.6. Top 10+ Supplements for Weight Loss: Effects, Evidence, RisksQuick note: effects vary widely per individual – see Chapter 3 for why!CaffeineEvidence & EfficacyMany studies show caffeine boosts energy expenditure, increases fat metabolism during exercise, and temporarily suppresses appetite. It can enhance performance in endurance and strength workouts.Risks & Side EffectsAvoid caffeine in the afternoon or later as it disturbs your sleep. High doses can cause jitters, racing heart, sleep issues, and tolerance – especially in stressed individuals or evening consumers. Combining with L‑Theanine or Taurine can reduce jitteriness. Dosage200 to 400 mg before workouts, max 400 mg daily (~4 cups of coffee). Take L‑Theanine at a 1:1 or 2:1 ratio (ex: 200 mg Theanine to 100 mg Caffeine).Green Tea Extract (EGCG)Evidence & EfficacyEGCG offers moderate effects on fat loss and metabolism, especially in combínation with caffeine. Risks & Side EffectsHigh doses risk liver damage, stomach upset. Combined with caffeine, effects may amplify – both good and bad.Dosage300–500 mg daily.BerberineEvidence & EfficacyCan lower blood sugar, boost insulin sensitivity, and produce modest weight loss.Risks & Side EffectsDigestive issues; interacts with metformin, anticoagulants, liver enzymes; not advised in pregnancy.Dosage500 mg, up to three times daily with meals (or 30 min before a meal to blunt glucose spikes).Fiber (Psyllium Husk / Beta Glucan / Glucomannan)Evidence & EfficacyFiber promotes satiety and leads to moderate weight loss over months via reduced calorie intake – also stabilizes blood glucose.Risks & Side EffectsInitial bloating, fullness, occasional diarrhea. Choking hazard if not enough water.DosagePsyllium Husk: 7 to 15 g per day in total, 30 min before a meal with at least 250 ml water. Beta Glucan: about 3 g per 30 g of carbs with 250 ml water, 30 min before a carb rich meal. Glucomannan: 1 g with at least 250 ml water, 30 min before a meal. Start small and increase gradually if your fiber intake was previously low.L‑CarnitineEvidence & EfficacySupports transport of fatty acids to mitochondria, boosts endurance, may aid fat loss when combined with training.Risks & Side EffectsGenerally well-tolerated; may cause mild stomach upset, fishy odor. Potential concerns about TMAO (hint: aged garlic extract could help). Use with caution if you are on thyroid or blood-thinning meds.Dosage1 to 2 g daily, split into 2 to 4 doses, ideally before training.Probiotics Evidence & EfficacySpecific strains like Lactobacillus gasseri and Bifidobacterium breve have shown to reduce visceral fat and measurements. Positive effects seen in 4 to 12 weeks.Risks & Side EffectsSafe for healthy individuals; immunocompromised should be cautious. Possible mild bloating or diarrhea.DosageAt least 1 billion CFUs daily, preferably both strains. For blood sugar, studies suggest better results at 40 billion CFUs/day and more.MCT OilEvidence & EfficacyPromotes ketosis (esp. with fasting), provides quick satiety and energy, supports endurance and fat loss. Pairs well with caffeine in “fat coffee.”Risks & Side EffectsHigh doses may cause nausea, diarrhea, bloating. DosageReplace(!) 15 to 25 g of other fats daily with MCT Oil – don’t just add it to your diet! (Do you remember? Caloric deficit!) Great pre-workout fuel or late-fasting energy boost.5‑HTP (5‑Hydroxytryptophan)Evidence & EfficacyMay reduce cravings – especially emotional eating and serotonin deficiency. Studies show notable appetite reduction.Risks & Side EffectsCan lower blood pressure, cause nausea, headaches; potential serotonin syndrome with antidepressants (SSRIs/MAOIs). Use caution with serotonin-affecting medications.Dosage200 to 300 mg on an empty stomach, up to three times daily, 30 min before meals.Green Coffee ExtractEvidence & EfficacyGreen Coffee contains chlorogenic acid, which may impact glucose metabolism and reduce fat absorption in the gut. Small studies suggest moderate weight and fat loss, reduced appetite, and improved insulin sensitivity – especially in overweight individuals, with stronger effects in women. But data is still limited.Risks & Side EffectsGenerally safe and well tolerated. May contain caffeine – could cause jitters, sleep disturbances, stomach upset. Chlorogenic acid in high amounts may cause digestive issues.Dosage400 to 800 mg extract (standardized to 45–55% chlorogenic acid) daily, for at least 4 weeks.YohimbineEvidence & EfficacyMay mobilize stubborn fat – especially with fasting or fasted training and in synergy with caffeine. Evidence is still limited. Nothing to start with!Risks & Side EffectsA stimulant, that can raise blood pressure, heart rate, nervous system effects – jitters, sleep issues. Not suitable for those with cardiovascular issues, anxiety, or stress.DosageAbout 10 to max 20 mg daily (~0.25 mg/kg body weight), taken on empty stomach (minimum 90 min after food), ideally 30 min pre-training.Almost made the list (but didn’t quite):Yerba Mate – contains caffeine (less if cold brew); may suppress appetite, mobilize fatty acids, increase GLP‑1. Small trials show slight weight loss. Good water/tea alternative to sugary drinks but don't expect too much impact!CLA (Conjugated Linoleic Acid) – meta-analyses show small but significant subcutaneous fat loss. Slight increases in fasting blood sugar & AST; inconsistent anti- vs pro-inflammatory effects.African Mango (Irvingia Gabonensis) – small studies show reduced appetite, moderate weight & waist loss over 8–12 weeks, especially visceral fat. Evidence is still limited.Garcinia Cambogia – studies show modest weight/fat loss and waist reduction, but some case reports of liver damage. Doses vary; hard to define safe/effective amount.Fucoxanthin – only one promising human study so far; not yet replicated.Coleus forskohlii (Forskolin) – some promising but mixed/low-quality studies; effect not convincingly proven.Synephrine (Bitter Orange) – hypothesized to promote fat burning like ephedrine. No high-quality solo studies; long-term safety/efficacy uncertain.Raspberry ketones – no human studies show effect beyond placebo so far; animal studies indicated significant side effects at high doses.7. Conclusion: If you do it – do it with a plan, not pill fantasiesSupplements are tools, not replacements for a solid foundation: calorie deficit, movement, sleep, and stress management are the base. Each addition should be tailored to your health, medications, and goals.Doing everything else the same and popping a few capsules to lose weight is like trying to fix a toxic team culture with a ping-pong table: well-intentioned, but barely effective.And if you do have your basics in order, the right supplement – used smartly – can squeeze out a few more percent or get you there a bit faster.But let’s be clear: only a few percent.

Testosterone and longevity: how hormone levels impact our quality and length of life

Testosterone is often seen as a symbol of masculinity, strength, and vitality. But what if I told you that this hormone also plays a crucial role for longevity in men?Indeed, low levels of testosterone were linked to a shorter life span, in a recent study (1). And, as we age, the apparent effects of testosterone on our health, mood, and well-being become even more significant.In the following, we will explore how testosterone influences longevity and what you can do to optimize your hormone levels for a longer, healthier life. What is testosterone and why does it matter? Testosterone is a vital hormone for both men and women. It is primarily produced in the testes in men, in the ovaries in women, and in the adrenal gland in both sexes. It’s crucial for muscle growth, bone density, libido, and the regulation of mood. But beyond these commonly known roles, testosterone also affects cognitive function, cardiovascular health, and metabolic processes, all of which are key players in how “well” we age.As men reach their 30s, testosterone levels begin to decline, typically by about 1% each year (2). While subtle at first, this decline can significantly affect health, leading to decreased energy, loss of muscle mass, mood fluctuations, and reduced libido. This is especially concerning given that up to 40% of men today are affected by testosterone deficiency (3).On the other hand, maintaining optimal testosterone levels has been associated with both a longer lifespan and an extended health span - that is, the number of years lived in good health (4,5). Over the past years, we have worked closely with hundreds of men to optimize their hormone levels, and the impact on key longevity markers has been strikingly clear. Let me explain in more detail:The connection between testosterone and longevity Testosterone’s influence on bodily functions has been extensively studied, and several key findings highlight its critical role in longevity: Muscle mass and metabolism: Testosterone plays a direct role in building and maintaining muscle mass. As we age, muscle loss accelerates, contributing to frailty and a decrease in overall vitality. Testosterone helps prevent this by promoting muscle protein synthesis and supporting metabolic function. This is particularly important because muscle mass is not only a sign of strength but also a key factor in metabolic health and weight management.Cardiovascular health: Testosterone also plays a crucial role in cardiovascular health. Research suggests that optimal testosterone levels help maintain healthy cholesterol levels, improve blood circulation, and even promote the production of red blood cells. Low testosterone has been associated with a higher risk of cardiovascular disease. The aforementioned recent Australian study involving nearly 25,000 men further reinforced this link, directly connecting testosterone deficiency to increased cardiovascular mortality (1).Bone health: Osteoporosis is an often overlooked condition in men. The disease is closely associated with aging, however the role of testosterone in the development of the disease is frequently underestimated. Testosterone is being aromatized to estrogen, which has a significant impact on bone density. Studies show that men with low testosterone levels tend to have lower bone mineral density and a higher risk of fractures. Ensuring adequate testosterone levels can thus help maintain bone health, reducing the risk of falls and fractures as we age.Mental health and cognitive function: Testosterone isn’t just about physical health, it also affects your mental well-being. Low levels of testosterone have been linked to depression, fatigue, and cognitive decline. On the other hand, maintaining healthy testosterone levels can improve mood, cognitive function, and overall mental clarity, helping you stay sharp well into your later years. Many of our patients report symptoms like brain fog and difficulty concentrating, which often disappear once hormonal imbalances are corrected.The downside of low testosteroneTestosterone deficiency is no longer just a condition of aging men. Today, around 20% of young men suffer from low testosterone levels, and research suggests that this trend is continuing to worsen (6). The symptoms can be wide-ranging and often impact daily life. Common complaints include:Decreased energy and motivationLower libido and sexual dysfunctionIncreased body fat and decreased muscle massPoor mood, irritability, and even depressionDifficulty concentrating or memory problemsThese symptoms not only affect quality of life but can also contribute to other health issues like obesity, diabetes, and cardiovascular disease—a well-published phenomenon. Recognizing the signs of low testosterone and addressing them early can significantly improve overall well-being.How to optimize testosterone naturallyFortunately, there are several effective ways to naturally optimize testosterone levels, supporting both health and longevity. Interestingly, the typical age-related decline (starting in the 30s for most men) is often not observed in those who maintain a healthy lifestyle and remain free from chronic diseases. To my knowledge, the most powerful strategies to sustain optimal testosterone levels include:Regular exercise: Physical activity is one of the most effective ways to ensure healthy testosterone levels. Strength training, high-intensity interval training, and aerobic exercises can all increase testosterone production. Regular exercise also helps maintain muscle mass, supports cardiovascular health, and improves metabolic function.Nutrient-rich diet: A healthy diet rich in essential nutrients is crucial for maintaining healthy testosterone levels. Foods high in zinc (like pumpkin seeds and lean meats), vitamin D (such as fatty fish and eggs), and healthy fats (like avocados and olive oil) support hormone production. Avoiding excessive sugar and processed foods can also help maintain stable testosterone levels.Sleep hygiene: Sleep is a powerful tool in hormone regulation. Testosterone production peaks during deep sleep, so it’s essential to prioritize quality rest. Aim for 7–9 hours of sleep each night, and ensure your sleep environment is conducive to deep, uninterrupted rest (i.e., keep it cool and dark).Manage stress: Chronic stress can significantly affect testosterone levels by increasing cortisol, a hormone that negatively impacts testosterone. Managing stress through practices like meditation, yoga, mindfulness, and sports can help lower cortisol levels and support healthy testosterone production.When to consider medical interventionWhile natural methods can help optimize testosterone levels, some men may need medical intervention. Testosterone replacement therapy (TRT) is a treatment option for those with significantly low testosterone levels, particularly when lifestyle changes are insufficient. TRT can improve energy, mood, and physical health by restoring testosterone to normal levels. Over the years, I have been truly fascinated by the profound impact it can have on men, often transforming their vitality, confidence, and overall well-being. However, it’s important to approach TRT with caution, as it comes with potential side effects, including benign prostate enlargement, mood swings, and increase in red blood cells. It’s essential to work closely with a healthcare provider to assess whether a TRT is appropriate for you, taking into account your individual health conditions and goals.Finding balanceThrough our work with hundreds of men, I have witnessed firsthand the profound impact that testosterone optimization can have, not just on energy, mood, and strength. I truly believe that testosterone plays a crucial role in how well we age, and there is much to be learned from its effects on long-term health. By maintaining optimal testosterone levels through natural lifestyle changes, you can significantly enhance your quality of life and potentially extend your health span. However, it’s essential to approach testosterone optimization with balance—too little can be detrimental, but too much can also have negative effects. In the end, maintaining healthy testosterone levels is just one piece of the longevity puzzle. A holistic approach that includes regular exercise, a nutrient-rich diet, stress management, and quality sleep is, in my view, the key to living a long, strong, and fulfilling life. 