How to Build the Perfect Supplement Routine: An Evidence-Based Guide

00:00:00: Why am I even taking this?

00:00:01: Maybe i should just leave it out.

00:00:02: I'd even save money.

00:00:04: Every kind of diet comes with some sort of deficiency, right because you're always leaving something out.

00:00:08: Even if you buy local and go to all that trouble You'll probably still have that deficiency.

00:00:13: What

00:00:13: are my current life circumstances?

00:00:15: she

00:00:15: was in the sun so much And still came back with a vitamin D deficiency.

00:00:18: Regardless of the problem supplements can be categorized into three different areas.

00:00:22: We wouldn't

00:00:22: believe but its also interconnected linked together.

00:00:25: It's really crazy.

00:00:29: Hello and welcome to a new episode of Beyond Live.

00:00:32: Sven, hi Max!

00:00:34: Hi Mario

00:00:35: Today we're talking about the topic that is not only in high demand But I think also occupies a lot of people once they've heard of longevity when they start looking a bit more into their body into health And That Is How do you approach?

00:00:51: A supplement routine?

00:00:53: what kind of things should you consider?

00:00:56: How do you find out without necessarily doing this with a therapist, the coach or doctor?

00:01:03: What are the things that should be considered before putting something together yourself.

00:01:10: Exactly!

00:01:11: Most people will probably know this especially those who have looked into biohacking space for a bit.

00:01:18: You can always find reasons to take supplements.

00:01:22: The problem is just most lack clear bio lask markers to actually determine if these supplements are really having an effect and that's often a problem.

00:01:34: And it is usually just because people Follow some hype and read something online.

00:01:39: Yeah, that could help with this or that?

00:01:41: Then you start building a stack But you don't start questioning now and then why am I actually taking this?

00:01:47: does It even make sense for me to take it?

00:01:49: maybe i should Just leave it out and Save money.

00:01:55: what today is about, how we approach it.

00:01:58: How we recommend approaching it exactly and how you can manage it quite well as a therapist?

00:02:06: Yeah I think the hype thing is probably an important point too because sometimes i feel like when you talk to people and ask oh why do you take that supplement?

00:02:16: Well David Sinclair takes two or Andrew Huberman Peter Atia some German equivalent Brian Johnson whatever are so many questions missing in the decision of whether you should take it or not, right?

00:02:30: You just take because someone else takes and that's usually a bad idea.

00:02:35: Not for all supplements but if you ignore your personal situation then at the end there is probably no very sensible supplement routine.

00:02:47: There is more to it And as I said this what we're talking about today.

00:02:51: It isn't easy nowadays and also so many different products of the same substance.

00:03:01: That's another topic, right?

00:03:03: If you want to get zinc nowadays there are already thirty-five zinc products And everyone always says their Zinc is the best!

00:03:11: And that's an additional level of complexity.

00:03:16: let say... ...that comes into the supplement routine topic.

00:03:20: But thats not really what Today is about right.

00:03:24: So we're not going to talk so much About specific molecules today and what they might or might Not do for the body, but it's simply about how Do I?

00:03:34: Listening today maybe get two a supplement routine that Fits me That Is somewhat tailored To Me Right?

00:03:43: Where?

00:03:44: How Does It Start Right?

00:03:45: What Is The First Question You Should Ask Yourself?

00:03:47: if If i now Yeah want to start A Supplement Routine Support My Body Abit What is the first step?

00:03:56: Yeah, the first question you really have to ask yourself.

00:03:58: Is what problem do I actually want to solve?

00:04:03: yeah The first question You Really Have To Ask Yourself Is Wanton.

00:04:07: What Problem Do i Actually want to Solve?

00:04:09: and I think that's Where it Already Starts to get a bit Vague for Many People And You Really have to Ask Yourselves That Question Very Openly.

00:04:17: Okay, Do I want to Reduce Stress Somehow?

00:04:20: Do I Want to do Something Good For My Skin?

00:04:23: Do I just want to live longer?

00:04:25: And if necessary, reduce risks.

00:04:27: You should ask yourself this question first because everything else is built on that right.

00:04:31: so it also determines what you might measure how you approach it which biomarkers are crucial What results do you want to achieve in the end?

00:04:39: and If the problem isn't somewhat defined in your head at the beginning you have The problem that you don't really know where It's supposed to lead.

00:04:49: you always end up in this situation, okay?

00:04:51: You've taken the supplement now.

00:05:12: And that's why everyone wants to solve their own problems, because we are all different and some people might have a stress problem in particular while others might have less of one.

00:05:29: Then there are people who naturally have great skin.

00:05:31: Others maybe less so... You should ask yourself that question first?

00:05:39: That is how I approach it!

00:05:41: Especially like you said this goal.

00:05:43: where do i actually want to get right?

00:05:45: Some people may not have any problems at all but still support something And even if you're already taking supplements right now, ask yourself every time why am I actually taking it?

00:05:56: Right.

00:05:56: If you can't think of anything then you should at least question it.

00:05:59: You don't have to kick out your routine immediately but you should think about whether it fits into the overall concept that you also want to pursue and you've listed a few topics anyway.

00:06:11: That could be something with energy It could be fatigue, it could brain fog but also stress and athletic performance.

00:06:20: There are tons of reasons just like there's a ton of supplements that makes it so difficult to pull out good routine.

00:06:29: A second important point is what do my current life circumstances look?

00:06:36: I think very relevant when it comes which products exciting for me or not so exciting.

00:06:43: And that starts with am I currently in any special life situation, right?

00:06:48: That's a topic for women.

00:06:50: For example during pregnancy or breastfeeding Or when you go into menopause.

00:06:54: The body simply has different needs then which you can also support with micronutrients.

00:07:00: Same with people actually only ever talk about about woman going through menopaus.

00:07:05: Likewise man have andropause Right!That is much less known.

00:07:08: but even there the let say needs of the body change.

00:07:13: And the next question is maybe how do I eat, right?

00:07:18: What does my diet look like?

00:07:20: and.

00:07:23: That's just basically something that is very, very individual.

00:07:26: Because everyone also has different starting conditions right?

00:07:29: One person lives next to a supermarket and constantly buys fresh stuff.

00:07:33: another lives above the kebab shop And therefore gets a kebab like three times a week.

00:07:38: Sometimes some have a cafeteria at work that cooks healthy food anyway.

00:07:43: sometimes you sit in Munich in the Werksviertel Have rather only quick options that might not be so healthy.

00:07:50: You should simply lives above a kebab shop and therefore gets the kebab like three times a week.

00:07:55: Sometimes some have a cafeteria at work that cooks healthy food anyway, sometimes you sit in Munich in the Werksviertel... ...and rather only quick options might not be so healthy at all!

00:08:07: Simply reflect on it to see where could I perhaps need?

00:08:11: Especially if you eat a lot of ready-made meals or I don't mean the ones put into the microwave but cannelloni and then heat up, but also if you get something from the Indian place.

00:08:24: If you get a burger or a currywurst... Those are all in way of ready-made meals too which simply come with certain limitation on nutritional value especially when it's about phytochemicals.

00:08:39: low omega three high omega six content Those are all topics that are relevant.

00:08:44: Then another thing is also, where do I live?

00:08:47: I find that exciting too!

00:08:49: Do i live in the city or country?

00:08:52: Is it for example a city with air pollution?

00:08:56: Do perhaps have higher need of antioxidants because of this but more living in nature which itself is already good for longevity?

00:09:08: Do you have an opportunity to move a lot or is movement limited solely to the gym that I might go two, three times a week.

00:09:16: You should keep all of that in mind.

00:09:19: and maybe a final point is whether you take any medication because some medications also have an effect on micronutrient supply.

00:09:26: if we think of statins for example which hinder the body's own coenzyme Q-ten synthesis bit then there are also let say in layman terms water pills right.

00:09:36: so diuretics watershedting medications which also minimize certain electrolytes or Yeah, acid bar.

00:09:45: Also let's say in layman's terms water pills right so diuretics watershedting medications that you take if you have high blood pressure Which also minimized certain electrolyte?

00:09:55: Or yeah asset blockers Right.

00:09:57: I think that's also a classic which for example Do something to be twelve absorption and so on and so forth.

00:10:03: So super many pieces of info from the starting situation That you should think about and then see what comes with my life circumstances, What goes hand in hand?

00:10:11: With that now.

00:10:12: And then you can start by maybe covering exactly something like That right.

00:10:15: Exactly I think a problem often arises from live circumstances that You might not even have on your radar especially with diet Like you mentioned.

00:10:21: i think that's Something you don't necessarily Have On Your Radar or Don't notice directly.

00:10:24: but sure if you eat ready-made meals every day Not freshly prepared the nutrient density will simply be enormously lower.

00:10:30: and Then it Can also make sense to say okay Maybe you really just go In super broad Just take A multivitaminous support To them see Okay What's left in terms of deficiencies and quotes?

00:10:41: Where do I maybe still need to start so that i get That last little bit out?

00:10:46: But the rest yeah super clear.

00:10:50: I think diets, I mean um I Think vegans know this best.

00:10:54: That's a classic.

00:10:55: They often have some deficiencies right.

00:10:57: that's why veganism is actually A relatively extreme form.

00:11:00: That means you can't cover everything that easily.

00:11:03: You Actually uh Have To supplement and in most cases that's practically done for example with B vitamins.

00:11:11: And otherwise, yeah there is also keto right?

00:11:17: Often a mineral deficit generally fiber-deficit.

00:11:20: here it can make sense.

00:11:22: why don't you maybe go ahead and just take psyllium husks on top?

00:11:26: those are all topics where might not have problems at the beginning.

00:11:30: You will survive this diet well many months but some point Just become a real problem and you want to mitigate that somehow.

00:11:42: Yeah, just like you actively choose this way of eating right?

00:11:46: In the end it should also be an active decision To basically just compensate for the deficits That come with it because every form Of diet I think You can sum It up very casually comes With A certain deficiency because you always leave something out, or decide against something.

00:12:04: Or put something at the center right?

00:12:06: You can also eat carnivore and then only eat meat.

00:12:11: that will bring its own little problems Right.

00:12:13: That's also...you probably don't have a nutrient problem but you do have fiber problem.

00:12:17: So not a micronutrient problem But a macro-nutrient Also such that it's probably not problematic at all for the first few months.

00:12:28: You'll probably even feel quite good because It's very nutrient dense, right?

00:12:32: But but then at some point The point comes where Probably Some kind of dysbiosis in the gut occurs and you don't necessarily want to go there.

00:12:40: There are certainly super individual Experiences And so on and there are Certainly people who also have Super experiences with carnivore diets Even over years.

00:12:48: I would however question whether That's really Good For most People.

00:12:51: if you do it Over Years I can imagine if you have an inflammatory process that it makes sense then.

00:12:56: But okay, now we're landing back at carnivore diets What might also be a cool example is living circumstances?

00:13:01: i mean We actually almost all sit in the office All day or at home in the Home Office Or whatever.

00:13:07: so we are definitely not outside Right and our body isn't really adjusted to that either.

00:13:12: That means vitamin D synthesis Also falls by the wayside.

00:13:15: most people Have a vitamin d deficiency Which Is also The reason why will mention It again In A moment.

00:13:21: but That is of course also dependent on living circumstances.

00:13:25: if you are somehow say a professional surfer or something and on the beach every day And in there, In the open air then.

00:13:31: You probably have a relatively good vitamin D level even without supplementation Probably right.

00:13:36: yeah with vitamin d It's also the case that many people underestimate what overestimate sorry What?

00:13:42: The Sun in summer actually brings right because how often are you in the sun in summer where you really have a very, very large part of your body surface actually accessible.

00:13:52: Right?

00:13:53: If you wear like long pants and have t-shirt on then that probably won't make massive difference for the vitamin D supply.

00:14:01: Then you just little bit of face right And many creams nowadays also have I would say rightly so sunscreen In them.

00:14:09: That means the face is already off limits.

00:14:11: You still have arms right?

00:14:13: Thats not an amount thats not a large body surface Exactly

00:14:17: But it's still enough.

00:14:20: Yeah, I have an anecdote about that.

00:14:21: of course actually made a LinkedIn post about.

00:14:23: at once i Have my girlfriend.

00:14:24: she was in Lisbon studied there and Was there for really year-and-a-half?

00:14:27: And She was Really even quite often In the Sun.

00:14:30: so I did wonder if she was Actually on Vacation There right and She was in The Sun So Often and Still Came Back with A vitamin D deficiency.

00:14:37: Then I Did Wonder like how Can Something Like That Actually Be Right?

00:14:41: Sure Other Stressors Might also Play a Role.

00:14:43: sure during University You Also Drink More Often On The Weekend.

00:14:47: Those are all factors that also deplete, so consume vitamin D. But still you wonder to be honest in a country where there really is relatively nice weather all year round and then she comes back has a vitamin D deficiency And even took vitamin D every now-and-then it's not like she took nothing at all.

00:15:04: It just wasn't enough right?

00:15:07: I mean it is also significantly further south than here in Germany.

00:15:11: You have to see the sun actually stronger There longer.

00:15:17: Yeah, exciting.

00:15:18: I mean there are certainly also super many individual differences right?

00:15:21: you Also have to say that someone will certainly say i was also in portugal but for me everything Was fine right?

00:15:27: But at the end of the day i think Across a very large number Of people overestimate The influence of sun on their vitamin D level.

00:15:37: as i said because You don't run around naked from May To August and then spend half the Day outside You still have a job, you still sit somewhere in an office or stay indoors somewhere unless you are perhaps really out in the fresh air.

00:15:52: A lot if your construction worker but or professions and that direction end.

00:15:58: But there you have other issues.

00:16:00: then That that perhaps our not so longevity optimized.

00:16:06: But that is an important topic, right?

00:16:08: You have to know your problem or you have to have a reason That you want to improve somehow.

00:16:12: Where where do you want start?

00:16:13: That's the first important question.

00:16:15: second Question Is what are my current living circumstances Right and What limitations Do these Living Circumstances perhaps bring with them if we've already touched on those points anyway, right Where do I live?

00:16:26: how do i eat?

00:16:27: How much do I move?

00:16:29: Am I currently in An exceptional situation?

00:16:31: And so On & So forth.

00:16:33: Yeah One fits the other right.

00:16:36: so you often find the first parallel there between the problem and life circumstances.

00:16:41: Yeah totally, I mean an exception is maybe like you already said if you eat a vegan diet B vitamins especially b-twelve play an important role.

00:16:50: at first You won't really notice it be twelve deficiency that much Right?

00:16:53: If its just for short time That's why probably don't have energy problems or blood formation problems Or whatever.

00:16:59: yet Exactly It very vague But at some point it can lead to that.

00:17:04: and then you definitely have a real problem, let's say.

00:17:08: That we want to balance out with micro nutrients or...

00:17:12: It is very vague right?

00:17:13: Or other remedies or one-to-address.

00:17:17: Now I know my problems.

00:17:20: And the next step.

00:17:22: in a way there are three ways.

00:17:26: Let us say You take supplements Three use cases independent of your problem.

00:17:33: Supplements can be categorized into three different areas, right?

00:17:38: Yeah.

00:17:39: Totally I mean that's how we do it.

00:17:40: at least there are certainly other areas you could find if your really strict about it.

00:17:46: but We roughly categorize by saying okay on one hand You can balance out deficiencies On the other hand you can potentially Do something therapeutically That means say high blood sugar and want to work against that a bit with supplements Or you can optimize performance.

00:18:05: That means, You don't really have a major problem but your life circumstances are working so hard against that you prevent things and maybe also optimize or enhance yourself meaning improve.

00:18:19: And thats how i categorize those three things.

00:18:21: I think balancing deficiencies is clear.

00:18:24: We're back to vitamin D. Thats the absolute classic.

00:18:27: Most people listening probably already take it.

00:18:30: Omega-III Similar topic.

00:18:33: It just makes sense to measure your levels or measure an index and then you balance it out.

00:18:38: if You go in therapeutically, we can make sense okay?

00:18:41: I have a blood sugar issue.

00:18:43: i'm not quite pre-diabetic but i clearly Have slightly higher hba one c. my insulin level is also A bit higher than it actually should be sure i should Also exercise incorporate movement somehow.

00:18:56: But it also Makes sense To maybe look at things like berberine Also a great product that can help stabilize blood sugar and also forgive the odd slip up, let's say.

00:19:09: And then in the next step we're at performance.

00:19:11: there were topics like yeah okay I want to sleep better at night or just sleep more restfully so i can rock the day again The Next Day.

00:19:20: That means Or I have an energy issue, so i go for NAD boosters and just say okay.

00:19:29: I don't really feel my energy fading yet But I know...I need the energy And I know that it might be a lever For My life if I Have even more Energy!

00:19:39: That's how you have to think So Really with an enhancement focus An improvement Focus There for example NAD is also A super exciting topic.

00:19:46: You could theoretically balance The deficiency there but we're Assuming here No Deficiency actually exists.

00:19:51: You just want to push yourself into high normal or highly potent ranges and you're in the enhancement range.

00:19:59: What we forgot a bit with deficiencies, it just occurred to me back too.

00:20:03: where do I live?

00:20:05: Selenium is also an issue.

00:20:07: We live in a selenium-deficient area here for example.

00:20:11: Uh...you should look at Yeah The products that you buy on the supermarket Where they come from And what's the soil like For example, right?

00:20:23: If you mainly buy German products then it's just a selenium deficient area.

00:20:28: Then that might be an issue.

00:20:29: You can measure that too.

00:20:30: maybe its grown in some Greenhouses or and there is the Selenium Deficient Area anyway.

00:20:37: So yeah Ideally your right of course but Yeah at least in the south of Germany even if you by law Even if you buy regional And go to the trouble of driving To The Farmer will probably still have A selenum deficiency.

00:20:50: Exactly, that should definitely be taken into account.

00:20:54: We can only talk about Germany here but I mean there are probably also certain let's say deficiency situations in other countries or another areas.

00:21:03: so even if you're traveling well you won't develop a selenium deficiency in two weeks um...or get an excess of something right?

00:21:11: i think thats beside the point But exactly!

00:21:14: That should take into account especially when it comes to this topic balancing deficiencies where vitamin D and omega-three also play a role as you already said.

00:21:24: And the nice thing about balancing deficiencies is that it always has to be measurable in a way, right?

00:21:29: Because otherwise you can't determine the deficiency at all!

00:21:32: You can measure vitamin d...you can measure omega three with an Omega Three index but you can also measure and compare the Omega Six to Omega Three ratio and you can measure selenium too.

00:21:47: and they all fall into this area.

00:21:50: I have a deficiency, i want to balance it...i might not just want to bring it in the normal range but into the optimal range right because of vitamin D level of twenty-five nanograms per milliliter is already normal depending on the lab But the Optimal Range is significantly higher Right?

00:22:07: We'll get that bit later too.

00:22:10: And very many of these deficiency balancing supplements or micronutrients have been around forever, right?

00:22:18: These are I would say more or less all basic products fall under that when it comes to vitamins too.

00:22:27: To the classic minerals like selenium and zinc and so on and so forth And with optimizing performance and uh... The third topic is targeted therapeutic supplementation.

00:22:38: Basically there's a certain overlap There too.

00:22:41: Right if i assume That If Im exhausted Then It Would Be Therapeutic But if I want to improve my energy, then it would fall more into our second area that you want to optimize something.

00:22:54: Therapeutically It looks very similar again right?

00:22:56: You probably use the same products whether i wanna improve My energy or Whether Im exhausted and just wanna get back Into this quote unquote normal range Just as a side note on That.

00:23:09: but yeah with these three groups you can pre-classify supplements Or micronutrients pretty well And then also think about it once you've identified the problem.

00:23:20: Is that a problem because I have a deficiency?

00:23:22: is It A Problem Because i actually Have an issue and want to address it therapeutically, but maybe not with medication yet or Maybe With Medication But i Want To Like cover The side effects on the body Or do i want to optimize?

00:23:40: right?

00:23:40: so You Definitely have Different options there.

00:23:43: Now, I've already started talking about testing.

00:23:47: And when it's about deficiencies, testing is actually a really important keyword right?

00:23:51: You can have identified your problem you can have analyzed your lifestyle but in the end In many cases you should still test to even know what the requirement Is because It makes a difference whether take one thousand five thousand or twenty thousand units of vitamin D to the baseline situation, and you only know that if you've tested.

00:24:15: So lab work is also super relevant?

00:24:20: Yeah so I think we have actually said it very often... We preach over-and-over but where do you start with labwork?

00:24:32: That depends extremely on what you define as a problem.

00:24:41: directly.

00:24:42: do a lab test with like, thirty or forty biomarkers are even more every time.

00:24:46: But to just say okay hey I'll just start by saying checking my vitamin D getting that to an ideal level.

00:24:52: you learn a lot from that too because it's so highly individual.

00:24:55: So everything you actually find on the internet oh i take this many units.

00:24:57: Oh!

00:24:57: Take That Many.

00:24:59: It is Actually Relatively Useless Exactly Because You Can Even Be That You Just Say Have A Vitamin D Deficiency.

00:25:06: You Balance With Like Ten Thousand Units A Day Right And Then You're basically in a good range.

00:25:12: And then it might even be that for you, maintenance dose of one thousand or two thousand units is enough right?

00:25:17: That's actually not much anymore but... ...you have to get to that level first and for that you needed the high doses.. ..and I think many people just constantly take like five-thousand to ten thousand units per day!

00:25:29: And thats' not unusual and probably not bad either

00:25:32: right?!

00:25:32: But its probably also useless.

00:25:36: Yeah Not necessary Right?

00:25:37: Thats more the point.

00:25:39: You would have had the exact same effect with one thousand or two thousand because The body just doesn't really know what to do With the rest right and that is Probably, the first time you Really learn.

00:25:49: okay i've got this set up Right now.

00:25:53: I'll test a third Time And notice.

00:25:55: Okay my maintenance dose Is obviously Roughly in This range.

00:25:58: it didn't go Down even though.

00:25:59: I only supplemented with One Thousand Or Two Thousand units.

00:26:02: so That's probably enough and Maybe I won't Test It again for another Three Years?

00:26:06: And then of course you can keep increasing the complexity, right?

00:26:12: Then you could also add omega three.

00:26:13: You can look at iron metabolism depending on what your problem is.

00:26:17: Do you just want to mitigate a risk that might arise sometime in the future Omega-three or do have an energy problem?

00:26:25: Do you suspect you'll have an iron deficiency?

00:26:27: Okay!

00:26:27: Then measure ferritin and transferrin saturation.

00:26:30: Just look where I actually stand.

00:26:33: If approach it step by step like this It's not bad because we get off quite cheap.

00:26:38: Especially if you work with direct-to-consumer labs, You get off relatively cheap there and can work your way forward step by step.

00:26:45: Of course If you want to go all in right away Yeah Then it makes sense To start a bit bigger.

00:26:49: but I wouldn't Go In With more than like one hundred fifty or two hundred euros at the beginning Because you overwhelm yourself And then maybe find too much.

00:26:56: that?

00:26:57: In The end might have resolved itself if you had eliminated a deficiency first Than other things sometimes resolve themselves.

00:27:05: Accordingly, yeah too much definitely doesn't make sense.

00:27:07: But I also can't say hey there's this one blood panel that makes sense for everyone right away.

00:27:12: I would always make it a bit problem related And not lump Everyone together

00:27:20: What?

00:27:21: I Would maybe add their.

00:27:23: I personally think It's actually generally useful if you have these These cheap basic markers that exist.

00:27:29: And under cheap basic markers, I would also include vitamin D which costs somewhere in the range of maybe fifteen twenty euros if you do it as part of another blood test anyway.

00:27:37: Right?

00:27:38: Not If You Do It Individually!

00:27:40: You can definitely do those right.

00:27:41: that's then may be a stack of like ten-ten-fifteen different markers...you measure Vitamin D..I think you don't have to add omega three at the beginning either but In The End Omega Three is Also A Basic Product.

00:27:52: Where We Know Anyway That Very Very Many Are Deficient.

00:27:58: establish that once, and measure it.

00:28:02: And then start with supplementation.

00:28:05: or these basic micronutrients like zinc and selenium.

00:28:09: you can also measure well just to check how things look with these...with these basic molecules simply because they have such a huge significance for the body right?

00:28:20: They don't just play a role in ten percent but like in three hundred percent.

00:28:23: so I think it always makes sense to cover this basic panel, and then you end up in the range of those one hundred-to-one hundred fifty euros.

00:28:33: You mentioned anyway right if you add these basic things otherwise.

00:28:40: The second topic is maybe also with medication In old age.

00:28:44: It's often the case If you've been in the hospital or so either you work in the healthcare sector Then you get to know about it any way And otherwise you might also see it with your grandparents.

00:28:56: that medication actually only increases with age, right?

00:29:01: Something new is always added and then a new problem comes up.

00:29:05: You're already taking three or four medications Then dizziness has added than you get something for dizzness.

00:29:10: Than maybe start to like shake a bit Right!

00:29:13: Everyone immediately screams oh Parkinson's we need to sprinkle some levodopa on that too.

00:29:18: And it gets more and more.

00:29:20: You never ask yourself, well maybe the dizziness is coming from three medications you're already taking right?

00:29:27: Maybe we can just leave one out or go down a bit with dosage then problem is solved.

00:29:32: With supplements its often similar Right!

00:29:35: You start Then always stack something new on top Over time also have to question Is this still right Or should be leaving?

00:29:46: Maybe you switch to another product that already Undoubtedly kills two birds with one stone.

00:29:52: or and you mentioned this too.

00:29:54: You balance a deficiency And maybe the rest then works quite well again, right?

00:30:00: Simply because these basic micronutrients are molecules.

00:30:04: it's so interconnected in the body That It can also have an influence on many different things.

00:30:10: actually

00:30:11: good example.

00:30:11: I mean what super common for example is Iron deficiency anyway, right?

00:30:17: But it's not even as common.

00:30:18: As you'd think because often It's a copper deficiency and then it looks like an iron deficiency in the blood count.

00:30:22: Right but it's actually not an iron efficiency at all.

00:30:26: So also so there You see again okay if your balance of copper deficiency.

00:30:29: suddenly The iron deficiency is resolved right And it's only phenotypic.

00:30:32: that means he only see it but it wasn't A real iron deficiency.

00:30:35: and That's Actually interesting too right.

00:30:36: so uh-and that Is I Think a very good example.

00:30:39: i mean sometimes these things really resolve themselves and you don't Even believe it.

00:30:43: it's also inter interconnected linked with each other.

00:30:46: It's really crazy

00:30:48: and maybe what fits in quite well there, I don't know how common something like that is right?

00:30:51: But there are a lot of people who take a lot Of zinc very uncritically.

00:30:54: That fits in their too because A Very high Zinc level then down the line Also causes an iron deficiency again

00:31:02: Because it blocks copper and turn

00:31:04: Exactly And that Is Then also relatively Interconnected.

00:31:08: So you must You can make things worse Right?

00:31:13: You have to say that too.

00:31:14: Maybe a, I think quite good recommendation.

00:31:18: always look a little bit because zinc is in many products has health claim as very, Very Good.

00:31:22: Health Claims therefore very attractive for supplement manufacturers us included of course.

00:31:28: but you should Always Look A Little Bit.

00:31:30: Okay How Much Zinc Am i Actually Taking Per Day?

00:31:32: Because It Could Be That You Have Zinc In Three Or Four Products Just Because Of The Health Claimed.

00:31:38: And Then Suddenly You Have A Dosage per day Of Sixty Seventy Milligrams and in an individual case, maybe just too much.

00:31:45: That means you really have to make sure that you switch to other products if necessary where it's not added on top because it just adds up and there yeah applies especially to Zinc I would say the most common thing is somehow added for health claims.

00:32:00: I also mentioned Magnesium?

00:32:03: Yeah but with Magnesia you have less of a problem.

00:32:07: Well, if anything then rather digestive problems.

00:32:10: Right?

00:32:10: If the cumulative dose exceeds a certain milligram range let's say and you mainly have oxide in that range than can also lead from one thing to another.

00:32:22: maybe just briefly on the background.

00:32:25: so why health claims?

00:32:26: basically it is like this You think of use case for product right when you develop your products And then it's like secondary plant substances, for example.

00:32:39: Like I don't know resveratrol quercetin apigenin fizziton and five hundred others.

00:32:45: they Don't have an approved health claim from the European Food Safety Authority.

00:32:52: that means you would develop a product and You are not allowed when you sell the product to say what?

00:32:57: The product is supposed to do right.

00:32:59: That is simply not allowed Not because the manufacturer doesn't want to but because EFSA has not approved a health claim for it.

00:33:09: And that's why in practice, It's very often the case that um... A few Very well-known micronutrients are mixed in.

00:33:15: That can be uh B six b twelve But it can also be zinc.

00:33:19: because zinc Has so incredibly many health claims.

00:33:22: I think ten or eleven different ones

00:33:23: Yeah magnesium

00:33:24: and magnesium too?

00:33:26: And then its like For example.

00:33:27: Then you mix that In and then You're allowed to say a sentence about The product i don't know has a positive effect on carbohydrate metabolism or contributes to a normal energy metabolism, but only because this zinc is in there.

00:33:43: That means that's just a workaround right?

00:33:45: And In the end...that's why Zinc ends up with so many products.

00:33:49: Because you somehow say okay zink Has health claim for use case of product So it fits relatively well.

00:33:57: It not I think any particular trickery.

00:34:01: In the end, you just have to look if you have many different products as already said.

00:34:05: Are there one hundred milligrams in their or only twenty milligrams?

00:34:11: and they're are only ten and so on and so forth?

00:34:14: So that's...that is just a relevant thing.

00:34:16: maybe just Look at labels.

00:34:18: add up how much zinc isn't there?

00:34:20: because too much zinc can also be problem.

00:34:23: And If it goes like this classical medicine They call polypharmacy then would take too much zinc, and at some point you'd have an iron deficiency.

00:34:35: And then you would also take iron instead of saying okay You don't need Iron just Take a little less sink right from the idea Of it?

00:34:43: The Much more sensible thing is of course the second case Right where you Then simply take Less Zinc and Can actually solve the problem with that

00:34:50: Definitely and you Actually do It so That you never get Into real Polypharmacy right?

00:34:54: Exactly that Should be.

00:34:56: that should Be the Point of it.

00:34:58: Now we've measured all of this right and then We have.

00:35:03: I've already spoken so much about basic products, right?

00:35:07: Yeah.

00:35:07: I mean the question you always get asked is Okay, I really don't feel like measuring this right now To have heard it once.

00:35:30: It's also you can really tell it more often.

00:35:33: There are just a few products in there, you know and that includes vitamin D. Even though I would say okay if you really do it completely without measuring then you should only go in with the low dose Because you just don't know how your own body metabolism handles it.

00:35:48: You know That is an issue?

00:35:50: It'll most likely be fine even If you take like five thousand units probably even if you take ten but

00:35:57: You just don't know you.

00:35:58: Just don't no for sure.

00:35:59: and there are always these edge cases of people Who?

00:36:02: Just absorb it incredibly well, you know And can utilize it incredibly Well.

00:36:07: and then even with five thousand to ten thousand units They still end up in the hospital after a few years and it also takes a few Years for that to accumulate.

00:36:14: That's obvious.

00:36:14: It won't happen right away.

00:36:16: It'll work great for a few ears and then suddenly that day comes you Know and and you want to prevent that.

00:36:21: that's why with vitamin D I would Still recommend at some point an otherwise.

00:36:24: rather stay In The range Of Up To Two Thousand Units so that you're really risk-free.

00:36:29: I think vitamin D is also, a test like that might cost twenty or twenty five euros but the supplement only costs twenty to twenty five for half year and even longer.

00:36:42: it often doesn't make sense why people don't take small steps instead of just uncritically.

00:36:49: No, the leverage is huge exactly

00:36:52: it all The

00:36:52: time.

00:36:53: and they say yeah I've actually never measured It but i just always take my five thousand units.

00:36:56: And then i'm like well okay in ninety nine point nine nine percent of cases.

00:37:00: It'll be fine for you anyway You know.

00:37:02: But if you happen to be that edge case Then you will end up In the hospital with near kidney failure at some point?

00:37:07: You Know its Just a shame.

00:37:08: you know doesn't have To Be and it only cost twenty-five or thirty euros.

00:37:12: And that's not why you take it, right?

00:37:13: You take it precisely to avoid something like and then contribute.

00:37:18: That

00:37:18: is kind of wild

00:37:20: too!

00:37:21: Maybe just one last sentence on vitamin D. The other issue.

00:37:25: often...you go the doctor have your vitamin D measured and see okay my level is twenty two so very low.

00:37:33: Then get some vitamin D from the pharmacy.

00:37:36: eight hundred international units per day right?

00:37:40: Because that's also what it says on the packaging.

00:37:43: And yeah, I think the takeaway message is if you do have a vitamin D level of twenty-two and then take one drop off these eight hundred international unit preparations...

00:37:57: You might as well

00:37:58: not bother with them!

00:37:59: ...then this is something we may or will not bother about at all.

00:38:03: It has so low dose that most likely won't have any effect.

00:38:10: It's a maintenance dose of anything, right?

00:38:11: Exactly.

00:38:12: So at best the maintenance does but if you already have such low level then You have to titrate that up to a certain extent and That's why you go on measure it Right.

00:38:21: But um...that often also just A bit of ignorance.

00:38:25: in practice We have say And don't be surprised The products always say that you can consume a maximum Of one thousand international units per day Because thats specified by EU from Germany.

00:38:37: Okay interesting Exactly

00:38:38: No, from Germany.

00:38:39: To my knowledge I think it's even specified by Germany like... Oh no wait for supplements.

00:38:44: its generally EU sorry?

00:38:46: Exactly!

00:38:46: It is always from EFSA.

00:38:48: But

00:38:48: the European authorities say okay but you should consume four thousand units every day through various ways and they're the Germans only eight hundred or something

00:38:57: exactly with supplements.

00:38:58: so don't be surprised if there are also capsules that have fifteen twenty-thousand international But then it says on them, take every five ten twenty days.

00:39:09: So this dosage indication on the package that's always the maximum of these one thousand.

00:39:13: let's just say at least in Germany um That uh yeah you just have to know that.

00:39:19: You know In some cases It definitely makes sense To go beyond that but only if you've measured it.

00:39:26: Thats The takeaway message Exactly!

00:39:28: The second One is Omega three right?

00:39:31: We also drummed through that a few times today.

00:39:34: Omega three is actually very forgiving.

00:39:36: You know, you really can't go that wrong with it.

00:39:37: I mean sure you can also overdose on it to a certain extent.

00:39:40: That means it then also acts a bit like a blood thinner.

00:39:42: so that's also not ideal.

00:39:46: But if you stay in the range of like Three grams four grams maximum five grams Um You don't actually have to worry?

00:39:55: You'll most likely be doing yourself a favor.

00:39:57: at least that's what the large datasets show.

00:39:59: Yeah So five grams is quite a lot, you know A lot of fish oil depends on

00:40:03: DHA.

00:40:05: Is dosed right?

00:40:06: that's always a question.

00:40:07: That's why I'm saying

00:40:08: yeah, exactly.

00:40:09: So maybe we should.

00:40:11: if we're just talking about EPA and DHA it should probably be somewhere in the range of like two grams Purely in terms of EPA and Dha Somewhere from from to maybe three grams.

00:40:23: That's Good daily dose Exactly, that's what's relevant.

00:40:28: You can also just check that.

00:40:29: you know because the potency of fish oil or algae oil varies a lot.

00:40:33: Sometimes it's great sometimes really, really poor.

00:40:36: You know?

00:40:37: Sometimes you might end up drinking nine grams of fish oil just to get those three grams.

00:40:43: That can happen.

00:40:44: and then I think some people...I mean It's also not that easy on the digestion or the stomach.

00:40:51: Some people have issues with repeating them And always smells a bit like sea Fishy Or even algae tastes like the sea Algae has very distinct taste And when it repeats on you like that, uh That's unpleasant.

00:41:05: You know?

00:41:06: You don't want that tastes

00:41:07: so fishy.

00:41:08: and um I think in practice It's often done the other way around.

00:41:11: You have a product with say ninety capsules.

00:41:14: daily dose is three grams Three capsules a day So it's actually a monthly supply.

00:41:19: But then people only take one or two capsules, you know thinking it'll last a bit longer.

00:41:22: They're

00:41:23: so fishy

00:41:24: but Then you're also getting less of it.

00:41:27: i mean you'll probably still get some benefit But you're probably not going to reach a super ideal Omega three index that way.

00:41:34: You have to be realistic, you know?

00:41:35: I mean we don't say... ...you need those two-to-three grams of EPA slash DHA a day for no reason if you really want to get a good index and even with that most people don't reach an ideal index.

00:41:47: Yeah i'll add as a caveat That If you Eat A Very Omega Three Rich Diet it's absolutely plausible that you might still do well with just one gram of EPA slash DH-AH, but then you have to eat a lot of fish use.

00:42:09: A lot of healthy oils salads and so on And then It is absolutely plausible if You want to be sure?

00:42:15: You should Just get it measured.

00:42:17: Of course when it comes To fish you also Have to watch out for other things you know That have nothing to Do With omega three levels or metabolism.

00:42:25: But yeah thats the second no-brainer.

00:42:29: The third, I'll just say third and fourth are magnesium and creatine right?

00:42:34: That's where we differed.

00:42:36: We did an episode once on the one hundred euro longevity routine.

00:42:39: you went for magnesium i went for creatine.

00:42:43: in the end both our wonderfully well researched micronutrients And I think you can also tailor that a bit more to your needs.

00:42:52: You know magnesium is especially relevant if you have a lot of stress If you move around a lot, if you do sports in your free time or have a very active job Or have a lot of stress.

00:43:03: Uh, or if it's about sleep then Um magnesium is something you uh

00:43:08: exactly

00:43:10: can try.

00:43:11: You know somewhere in the range of two hundred fifty to four hundred milligrams of elemental magnesium.

00:43:16: um You already get some of it through your diet.

00:43:18: we have to say magnesium is also Naturally present in many products not necessarily added and the rest you can try to top up with with supplement products.

00:43:29: But that's just super important, you know?

00:43:32: Magnesium has so many health claims almost as many as zinc but also because it plays a really important role in all these processes... You don't get a health claim like this.

00:43:42: You need hundreds of studies that are plausibly presented to the EFSA.

00:43:54: Holds up before this commission, you know.

00:43:56: so health claims are issued very cautiously

00:44:01: Extremely cautiously.

00:44:02: Yeah they're really strict about that yeah But anyway um I mean let's just leave it at that.

00:44:08: You could also call that consumer protection

00:44:10: Exactly.

00:44:11: i think its at least intended to be consumer protection right?

00:44:13: I would strongly assume.

00:44:15: So in the US you can basically write whatever you want and then Just put a disclaimer underneath saying It's not approved by The FDA

00:44:22: Exactly.

00:44:22: Yes, allowed there but not in Europe?

00:44:25: I mean that's maybe the other extreme right.

00:44:29: on The other hand In the US they basically assume that the consumer Is a bit more responsible for themselves.

00:44:36: in the EU They basically assumed that the Consumer is Not responsible and Can't inform themselves.

00:44:43: i guess That's A question of philosophy.

00:44:45: um But anyway let's Just leave it at that.

00:44:47: i think magnesium yeah exactly.

00:44:48: you also mentioned oxide.

00:44:50: You just have to be a Bit careful There.

00:44:51: Oxide isn't bad per se.

00:44:53: It's actually good for the gut in principle.

00:44:55: But too much oxide can cause some issues like diarrhea.

00:44:58: honestly, right?

00:45:01: You always want to reach those three hundred two four hundred milligrams of elemental magnesium a day.

00:45:05: with oxide you get there very Very quickly and also very very cheaply.

00:45:08: You just have to see for yourself.

00:45:09: Okay How well do tolerate oxide?

00:45:11: And the downside at least they say is that it has lower bioavailability.

00:45:15: but The advantage is that its absorbed more slowly release effect It's worth looking into.

00:45:25: I mean, it's not always as bad.

00:45:26: As everyone makes it out to be you know?

00:45:28: It's cheap and that's why people like to badmouthed.

00:45:31: But it also has its positive sides

00:45:34: And when taking it throughout the day they absolute best way To absorb magnesium or to absorb as much magnesium as possible from the product You have is actually to spread it out over-the-day right.

00:45:48: so First of all, in a complex form because all the different types of magnesium are absorbed differently.

00:45:55: That means you can target several different transporters at the same time.

00:45:59: that's one thought and another is not to overload your body with too much at once.

00:46:07: so it would be best if you spread it over the whole day always taking it into small bits.

00:46:17: But you can at least consider spreading it over two doses a day instead of taking it all at once

00:46:22: Morning and evening.

00:46:23: exactly morning, an evening makes sense.

00:46:25: So you can just increase the fraction of absorbed magnesium a bit more.

00:46:29: I think that's uh good point.

00:46:30: yeah

00:46:32: Yeah there's not much to say about creatine is their?

00:46:34: Just everyone.

00:46:36: take it three to five grams a Day As a minimum dose.

00:46:40: if you really want to go for it You can also go up to ten but the additional effects probably won't be that crazy

00:46:46: Exactly.

00:46:47: At least that's how it was also in the studies, right?

00:46:50: That at some point there was a plateau effect and you didn't really benefit from... Sorry No problem

00:46:56: Because creatine may be also to add.

00:46:58: You can't measure well either because we have this in here too.

00:47:01: It makes sense for almost everyone But measurability isn't really there.

00:47:05: If you do measure it.

00:47:06: The doctor is usually first of all a bit shocked Because the creatinine goes up so much And that could related with kidneys to poor kidney function.

00:47:16: That means here, you just have to trust that.

00:47:18: You'll also have a subjective effect maybe?

00:47:21: You see like a kilo more on the scale right because there's just more fluid in the muscles.

00:47:26: Yeah Those are the biomarkers.

00:47:28: yeah if you want to find out More about that.

00:47:31: this is so important To us that we actually did an episode on it Just On creatine.

00:47:35: It wasn't even that long ago.

00:47:36: You can always listen to that and educate yourself accordingly.

00:47:41: And another thing We Have Here on our hit list Are The Topics of Zinc and Selenium.

00:47:47: Selenium clearly because it's a selenium deficient area, right?

00:47:52: And I think that's just missing as part of the diet and zinc.

00:47:55: Because It is also very common deficiency.

00:47:57: but of course caveat don't take too much of it.

00:48:01: That's relevant

00:48:03: Super Common Topic Also with women or Hashimoto's is a common topic.

00:48:07: i'm not saying you can cure hashimotos with selenia

00:48:10: But

00:48:10: Hashimoto' s often triggered by a seleneum deficiency.

00:48:15: it's also something you should definitely look into then.

00:48:17: And otherwise, zinc is of course very relevant for the immune system and an antioxidant effect so basically catching free radicals as they always say nicely in layman terms.

00:48:29: that why these two substances are also relevant.

00:48:32: As a final point we had written down B-complex here.

00:48:36: I don't think its something everyone necessarily has to take across the whole population But there are different use cases, right?

00:48:44: Vegetarian vegan diets.

00:48:47: B vitamins play a role their it plays a role in stress.

00:48:50: that plays the role and lack of energy simply because its so important for this energy supply.

00:48:55: these b vitamins also cofactors have very many processes in the energy supply.

00:49:00: That's why um thats at most something you can do is situation dependent way And You always have different phases in life sometimes more stressful sometime less stressful added in phases, or then leave it out again.

00:49:16: Or not exactly I think everyone knows this this Oath of Moly Moon.

00:49:21: Of course It's also kind of i think a bit of a sugary drink right but that is always available at airports and those travel packs And uh Is of course Always sold there.

00:49:31: Everyone always buys when they feel like They're catching cold Then they always blast the Oath Right away.

00:49:39: I deal that product right, but um.

00:49:42: That's just a good use case for be complex Right in the end whenever you have a bit of above-average stress when you want to boost your immune system again When you generally?

00:49:50: Just want to protect yourself a bit better then You can just add a bee complex.

00:49:55: You don't need to worry too much about doing much wrong there.

00:49:59: B vitamins are water soluble and The the excess is usually excreted in the urine.

00:50:06: Anyone who has ever taken it be complex A high-dose B complex has seen that you pee very yellow afterwards, right?

00:50:17: That also comes from the B complex and simply from the excess.

00:50:20: Then excreted which body doesn't need just as a side note.

00:50:23: now we've covered this basis Right.

00:50:26: another question might then be okay how We already touched on this.

00:50:30: How do I find the right dose?

00:50:32: where should my target values Be?

00:50:34: we can certainly go into that again with these basic products.

00:50:37: The normal range is very broad.

00:50:41: You know, it starts at twenty five and then goes up to I think one hundred

00:50:44: even starting a twenty again.

00:50:45: Exactly that depends a bit on the lab where you had it measured.

00:50:50: But normally very broad the optimal range Is a bit narrower?

00:50:54: And above all more in the upper-range, you know, I always say personally I'd like to have something between sixty and eighty.

00:50:59: I Have seventy now.

00:51:01: i'm actually super happy with That.

00:51:03: So something in that ballpark some set the optimal Range a bit lower somewhere In the range of forty two sixty.

00:51:09: But I think that if you don't overshoot that ninety to one hundred, You're still in a good range.

00:51:15: From there... ...I would definitely take less vitamin D If i were to shoot up There because then it doesn't do any Good anymore and Then It can also flip into this negative effect Above

00:51:27: all.

00:51:27: you Don't know if even has A better Effect than right so its just Unnecessary.

00:51:32: or you'd rather not Take Any risks.

00:51:34: like you said the diminishing Returns Just get crazier And Crazier.

00:51:38: The risk side increases again and you just don't want that.

00:51:44: Exactly, the second topic is omega-three.

00:51:47: there's always this eight percent floating around.

00:51:49: we're talking about the omega three index That should be in the range of eight or ideally over eight percent.

00:51:56: Another value that you can perhaps also consult Is the omega six to omega three ratio?

00:52:01: That should Be under five two one under four to one.

00:52:03: so We're Always Talking About Omega Six Two Omega Three.

00:52:05: that means a maximum Of Five Times To Four times four to five times as much omega-six, as omega three.

00:52:15: It's perhaps also interesting to know people who eat a lot of processed foods can sometimes have twelve or fifteen to one.

00:52:22: so there are no upper limits and if you land in the green zone your already doing very well And it is definitely good for that body.

00:52:30: That could be easily achieved with this dose.

00:52:32: we discussed earlier something like two to three grams of EPA and DHA Note, not two to three grams of fish oil or algae oil.

00:52:41: We're concerned with the pure content of the actual too important omega-three fatty acids.

00:52:46: Magnesium.

00:52:47: we also already said you should take in something in the range of three hundred to four hundred milligrams of elemental magnesium.

00:52:54: You also get a part of that through your diet.

00:52:55: You can also eat a very magnesium rich diet Or get a good amount in there.

00:53:01: and The rest?

00:53:06: There's a small difference.

00:53:07: They are very small magnesium molecules like magnesium oxide And then there are very large molecules, like magnesium L three and eight for example or magnesium bisclasinate.

00:53:18: For me it simply about the fact that The capsule amount is different.

00:53:23: You know with magnesium l-three and eight you need many more capsules for the same amount of elemental magnesium than with magnesium oxide.

00:53:30: So don't be surprised.

00:53:32: there aren't any fillers in their but its solely due to the fact the molecule in magnesium L-trionate is threonic acid, simply a very large molecule and the oxide is just a very small molecule.

00:53:45: Maybe one more thing on magnesium?

00:53:47: You can of course measure it too.

00:53:48: you would ideally do that in whole blood.

00:53:50: That means actually measuring the magnesium intracellularly because you don't really care about how much is floating around in the serum right now.

00:53:58: The only problem is its always a bit vague Because at end this leads to please take enough magnesium You can detect a deficiency with it, but its probably overkill or kill for most people to even check that.

00:54:11: Just say okay thats my KPI.

00:54:13: I'll make sure i get my three hundred and four hundred milligrams of elemental magnesium every day And in ninety nine percent cases will be fine

00:54:21: Yeah!

00:54:22: And you also mentioned creatine.

00:54:24: there we are at these three to five grams per day and measuring it is of course a bit more difficult, especially because you don't measure creatine directly but rather as surrogate parameter via this creatinine which is the filtration marker for the kidneys.

00:54:38: Therefore that's a little more difficult.

00:54:41: But yeah otherwise sometimes also guide yourself by information on labels.

00:54:46: You should be aware there are some times limitations like with vitamin D we already touched.

00:54:54: there are sometimes guidelines and you can't recommend more but that doesn't mean.

00:54:57: That more can also make sense in some cases, perhaps still relevant.

00:55:02: when it comes to the topic of dosage or target values?

00:55:09: You could get a bit lost on which supplement should be morning noon evening.

00:55:15: I think we can only discuss a rule of thumb with water soluble substances is not quite as relevant But that you should usually take fat soluble substances with a meal.

00:55:29: Sometimes, I mean vitamin D already comes in an oil right?

00:55:32: Vitamin D is also minimal.

00:55:34: Usually it comes in and oil.

00:55:36: That means we have a bit of fat there.

00:55:38: Still i think makes sense if u want to optimize bioavailability To take it with the meal.

00:55:44: So always look at whether its water soluble Whether its fats soluble And base it on that.

00:55:50: Do ive absolutely have this with a meal Or can i just with water in the morning, and you're usually quite good at that.

00:56:01: Exactly!

00:56:02: Yeah I think we should wrap it up right?

00:56:06: Think about what is your problem then think about... What's your goal?

00:56:10: do want to optimize or solve something therapeutically make-up for a deficiency ideally measure depending on budget?

00:56:23: Yeah, and then you can actually start determining your personal dose.

00:56:28: First You might increase the dose at the beginning just to achieve a certain effect And then see that you get two amainments those when it comes to deficiencies When it comes too performance?

00:56:38: yeah Then you have to read up on it a bit.

00:56:39: of course That that can sometimes not be predicted.

00:56:42: so precisely What?

00:56:46: what are simply safe ranges right?

00:56:48: um yeah, and that's actually that's Actually all we can say about Right.

00:56:53: So you just want to above all, You need to know what is your problem and What Is Your goal?

00:56:57: And that is actually the most important thing To take away.

00:57:00: of course we got very lost in various supplements again But I think it was still quite exciting for both Of us too.

00:57:09: The Important Thing as i said have a Goal.

00:57:12: if the gole is not achieved with It then maybe its Not the right way either.

00:57:16: you can also try other things.

00:57:18: Its ultra individual.

00:57:19: there won't be perfect study That always fits you exactly Meaning, you also have to experiment a bit on yourself.

00:57:26: as long it's not about extremely wild things if its just about supplements.

00:57:31: Exactly and there is still even with these dosage ranges very... It usually is still very broad right?

00:57:39: That means I don't want say that we can go wrong or convey the message now but this dosage range That's also what Helene Afanous-Berkel says.

00:57:53: She is a very well known doctor who has written books in the auto molecular field, was originally an nephrologist and she said that you can do your best as just start right?

00:58:05: You will definitely do some good for yourself!

00:58:07: I found it to be a very exciting message from a medical professional who left the clinic long time ago.

00:58:14: now has her own practice.

00:58:17: Also recently a new book came out, the third book in her series.

00:58:21: And therefore you can also read into that if you like.

00:58:24: but that also aligns with what our philosophy is and we discussed today.

00:58:30: So thankyou very much for listening or watching.

00:58:34: If there are any questions then please let us know.

00:58:36: podcast at beyondlifespan.de Or on Spotify Apple Podcast YouTube just comment.

00:58:43: We look at all of that, we are very happy to answer them and will also do a Q&A episode where we summarize it all.

00:58:49: And I'm already looking forward to next time.

00:58:51: until then thanks!

00:58:52: Bye.