Topic cluster

Nutrition

What we eat and when — and why pauses matter as much as ingredients. Fasting, microbiome, polyphenols, Mediterranean patterns.

21 articles · 6 compounds in the database

Subtopics

Nutrition (13)Microbiome (10)Fasting (4)Keto (2)Ketosis (2)Autophagie (1)Beta hydroxybutyrate (1)

Articles

Acacia fiber powder (gum arabic) in a bowl with a spoon next to a glass of water on a dark surface

Acacia Fiber: The Gentle Prebiotic for Your Gut

Nils GregersenFounder & author · Longevity enthusiast

Fresh barley grass and green barley grass powder in a bowl with a measuring spoon on a dark surface

Barley Grass: Nutrients, Benefits & the Honest Fact-Check

Nils GregersenFounder & author · Longevity enthusiast

Older people in a Mediterranean village community sharing a meal — social connection as a longevity factor

Blue Zones: The Secret of Longevity — and the Critique

Nils GregersenFounder & author · Longevity enthusiast

Bowl of cooked legumes, tomatoes and whole grains on a dark table — the lectin foods Gundry vilifies

Steven Gundry & the Lectin Myth: A Fact-Check

Nils GregersenFounder & author · Longevity enthusiast

Green smoothie with spinach, berries, chia seeds and avocado next to a high-speed blender on a bright kitchen counter

Smoothies & Longevity: Elixir of Life or Sugar Trap?

Nils GregersenFounder & author · Longevity enthusiast

Wheat germ, aged cheese and mushrooms on a dark matte surface — dietary sources of the polyamine spermidine

Spermidine: Autophagy Hype vs. the Evidence

Nils GregersenFounder & author · Longevity enthusiast

A single pomegranate on a dark matte surface with glowing mitochondria-shaped accents in lime green

Urolithin A: Mitophagy, Muscle, and the Hype

Nils GregersenFounder & author · Longevity enthusiast

Cup of black filter coffee on a dark table next to coffee beans — coffee as a longevity food.

Coffee & Caffeine: How Much Is Healthy — and When It Hurts

Nils GregersenFounder & author · Longevity enthusiast

Halved marrow bones with a spoon, coarse sea salt and parsley on a dark slate board

Bone Marrow & Longevity: Adiponectin, Glycine, and Cellular Renewal

Nils GregersenFounder & author · Longevity enthusiast

Everyday foods like rice, bread and banana next to teaspoons of sugar — hidden sugar and glycemic load.

Hidden Sugar: Why Starch Acts Like Sugar — and How to Lower Your Glycemic Load

Nils GregersenFounder & author · Longevity enthusiast

Still life of nutrient-dense whole foods — eggs, sardines, liver, berries, leafy greens

Nutrient Density vs. Adequacy: Why Nutrition Science Needs More Humility

Nils GregersenFounder & author · Longevity enthusiast

Processed meats with an ingredient list — nitrite and phosphate additives as an underrated health topic

Nitrite, Phosphates & the Nitrate Paradox in Meat

Nils GregersenFounder & author · Longevity enthusiast

Two athletic women strength training (barbell squat, dumbbells) — aligning training and nutrition with the hormonal cycle

Cycle-Based Training & Nutrition: How Women Can Work With Their Hormones

Nils GregersenFounder & author · Longevity enthusiast

Dental-care tools (toothbrush, floss, tongue scraper) — oral health as an underrated longevity lever

Oral Health & Longevity: Why Your Gums Help Decide Heart and Brain Health

Nils GregersenFounder & author · Longevity enthusiast

Various sugar alternatives side by side — erythritol, xylitol, stevia, date paste, honey, honestly compared

Sugar Alternatives Compared: What Gut, Blood Sugar and the Studies Really Say

Nils GregersenFounder & author · Longevity enthusiast

Mitochondria rendered in red — the cell's power plants at the heart of the metabolic theory of cancer

Cancer & Metabolism

Is Cancer a Metabolic Disease? The Seyfried–Warburg Theory, Honestly Assessed

Nils GregersenFounder & author · Longevity enthusiast

Two athletes celebrating a win at a world championship — success built on consistent systems

Mindset & Behavior

The Motivation Trap: Why Systems and Habits Change You – Not Motivation

Nils GregersenFounder & author · Longevity enthusiast

Red blood cells streaming through a vessel — nitric oxide controls how wide vessels open

Nitric Oxide (NO): The Molecule That Keeps Your Blood Vessels Young

Nils GregersenFounder & author · Longevity enthusiast

Brain visualization with sugar symbolism — insulin resistance accelerates brain aging

Keto, Insulin Resistance and the Aging Brain: Why Ketones Are the 'Clean' Fuel

Nils GregersenFounder & author · Longevity enthusiast

Person surrounded by everyday chemical icons — symbol of daily toxin exposure

Performance & toxins

Peak Span: How Visceral Fat, BPA and Lifestyle Steal Our Best Years

Nils GregersenFounder & author · Longevity enthusiast

Immune cells attacking a cancer cell — microscopic visualization

Cancer & Immunity

Cancer, the Immune System and Longevity: How We Heal Ourselves Daily

Nils GregersenFounder & author · Longevity enthusiast

Compounds & substances

MetabolicEmerging

Beta-Hydroxybutyrate (BHB / Exogenous Ketones)

The main circulating ketone body — both a fuel and a signalling molecule. The body makes it during fasting, ketosis and exertion. As a supplement (ketone salts/esters) it acutely raises blood BHB; whether that reproduces the benefits of endogenous ketosis is unresolved.

DoseExogenous ketone salts typically deliver 6–12 g BHB per serving and raise blood ketones to ~0.5–2 mmol/L for 1–3 hours. Esters are more potent but taste unpleasant and are expensive. Important: most documented benefits come from endogenous ketosis (fasting, keto diet, exercise) — not from drinking ketones.

AntioxidantStrong

Olive Oil (high polyphenol)

Extra-virgin olive oil with high polyphenol content (>250 mg/kg). Hydroxytyrosol and oleocanthal are potent antioxidants with cardiovascular and anti-inflammatory effects.

Dose1–2 tablespoons (10–25 ml) per day, ideally with meals.

AntioxidantModerate

Turmeric (Curcumin)

Polyphenol from turmeric root with potent anti-inflammatory properties. Inhibits NF-κB and multiple inflammatory pathways. Bioavailability is the key challenge — piperine or liposomal formulations significantly improve absorption.

Dose500–2,000 mg curcumin/day, with a fat-containing meal. Combine with piperine (BioPerine®) or use liposomal/phytosomal forms for better bioavailability.

Spermidine (from wheat germ)

Polyamine with autophagy-inducing effects in vivo. Early-phase human data on cognition and mortality in cohorts.

Dose1–6 mg/day, morning. Wheat germ extracts are the standard.

Probiotics (multi-strain)

Live bacterial cultures — typically Lactobacillus and Bifidobacterium strains — that support the gut microbiome. Microbial diversity declines with age, affecting inflammation and metabolism.

Dose1–10 billion CFU per day for multi-strain products. Prefer enteric-coated capsules.

MetabolicModerate

Berberine (HCl, dihydroberberine)

Plant alkaloid with metabolic effects — lowers fasting glucose and LDL in multiple meta-analyses. Drug interactions exist.

Dose500 mg, 2–3x daily with meals. Dihydroberberine is 5x more bioavailable than HCl.