Chronic Inflammation: Causes, Biomarkers and How to Reduce Inflammaging

00:00:00: You don't see them and you don't feel them.

00:00:02: That's really the crux of Hello and welcome to a new episode of Beyond Livespins.

00:00:35: Hi Max,

00:00:37: hello Mario.

00:00:38: today we're talking generally about the topic of inflammation especially chronic inflammation or inflammatory as it's also called And that's because We've received a lot of questions About It and we thought hey before we record A general Q&A Episode let's just do an episode solely on Inflammation and try To answer all The Questions That Came in from the listeners and viewers at the same time.

00:01:03: I think it's a very, yeah like an evergreen topic.

00:01:09: It is an Evergreen now.

00:01:11: The Sun has already gone again but the sun just came out And got really warm.

00:01:18: You can feel the inflammation you know its coming.

00:01:21: So Its ideal start for episode.

00:01:25: Yeah so we have lot of questions.

00:01:26: i think we try to aggregate them respective headings where the questions fit quite well.

00:01:32: that way everyone should be covered.

00:01:36: Of course, we won't be able to cover everything.

00:01:37: inflammation is an incredibly broad topic.

00:01:39: We can talk about.

00:01:40: everything will definitely just not cover some things or leave them out.

00:01:45: Please don't feel offended by that.

00:01:47: Feel free to just ask and maybe we'll bring it up again next time.

00:01:51: Maybe we'll do a proper Q&A episode again sometime so Will will definitely address that.

00:01:57: yes Before we start on the topic, there's another very important point.

00:02:01: We talk so much about longevity here right?

00:02:03: We talked about supplementation... ...we talked nutrition and exercise etc.

00:02:08: And with inflammation The issue is actually that you can do everything.

00:02:14: You take as many supplements to exercise But if your body in a state of chronic inflammation is inflamed Then all this doesn't really fall on fertile ground.

00:02:28: That's why it is so important to get the inflammation out.

00:02:32: To have as little chronic, silent inflammation as possible and that everything you then do for longevity also has an effect in your body right?

00:02:45: Supplements are often not what solves these problems.

00:02:48: You can use them to fight symptoms a bit of course but... ...you'll never really solve a causal problem with a supplement that will, I mean at least i can't think of an example right now.

00:03:01: I'm already looking forward to the comment that brings one up but no that's unfortunately the issue right?

00:03:06: Yes just to make it clear again how important uh The topic of inflammation is and ah How important It Is To Get Rid Of It Right If You Have It And To Test For It Uh And Find Out if Ah...If There Might Already Be Something Going On In The Body That you Don'T See And Don'T Feel Um But That Still over years and decades simply contributes to diseases, less health.

00:03:34: With inflammation maybe before we dive fully into the topic there's this distinction between acute and chronic inflammation.

00:03:41: I can still remember medical school quite well where we used a mnemonic with five different Latin words because those are actually And I'll say them in Latin now and then you can translate them, right?

00:03:59: There is indeed...

00:03:59: But don't look at the iPad.

00:04:02: Rubor, calor, dolor, tumor and funcioneza or laesa.

00:04:07: however you pronounce it those are the five pillars in latin.

00:04:11: What do they actually mean In German or in plain English?

00:04:15: iIll try to do It in the same order.

00:04:17: of course rubor Is simply like redness right?

00:04:20: Calor is that its heated so The temperature's high.

00:04:24: Then two more, that swelling functional laser is simply the function of somehow impaired and I think i've forgotten one now.

00:04:31: Dolor!

00:04:31: The pain actually...the most prominent thing you notice.

00:04:35: those are these five.

00:04:36: I'll call them pillars as they're always so nicely called maybe very vividly if I'm making my lunch.

00:04:46: The body practically triggers inflammation to heal this small cut that I've sustained, right?

00:04:52: So most people don't associate that with inflammation.

00:04:55: But with every injury there's always an acute inflammatory process involved.

00:05:00: what do you notice there?

00:05:02: it hurts because i cut myself.

00:05:06: It gets slightly red.

00:05:08: That is also quite normal Because it get better blood flow.

00:05:11: The mechanism of inflammation is that more blood goes there.

00:05:15: More white blood cells also go to isolate any bacteria, which might get in as much as possible.

00:05:22: It gets warm right?

00:05:23: You notice too the finger it starts to throb a bit.

00:05:26: That's partly because more blood and temperature goes There.

00:05:34: It hurts too Of course.

00:05:35: thats clear.

00:05:36: Its supposed to help disinfect things.

00:05:38: I mean, that's the whole point of these symptoms so that bacteria ideally can't survive there.

00:05:45: And then it gets quote-unquote diluted and cannot spread locally.

00:05:51: That is why you feel this redness in well perfused tissues.

00:05:55: You mostly feel swelling or pain but especially see this rednes and notice heat.

00:06:07: I can't move like before either.

00:06:12: That's the fifth point, this Funktio-Lesa or LESA if you're allowed to make an E out of it... ...like in German.

00:06:20: Exactly and that is acute inflammation.

00:06:23: And a big difference with chronic inflammation Is when we don't see it We do not feel it.

00:06:29: It really is the catch here.

00:06:39: You have these five cardinal symptoms and can say, hey that's a textbook chronic inflammation.

00:06:44: But a chronic inflammation can of course trigger some acute inflammation too like a pimple for example.

00:06:49: That is also somewhat acute inflammation but it often based on a chronic inflammatory process happening in the body Say gut health or other things Or even stress.

00:07:03: Yeah, chronic inflammation.

00:07:04: There are actually many examples of that.

00:07:06: I mean what was super prominent in recent years like post COVID syndrome right?

00:07:13: How does that show up?

00:07:15: really?

00:07:15: just through fatigue.

00:07:17: you're kind of listless You just don't have that drive anymore Right and maybe your also way more prone to infections.

00:07:26: So there's this chronic inflammation In the body And The cause is incredibly hard To find right?

00:07:33: And it just constantly limits you in all kinds of ways, and your immune system but also at work.

00:07:39: In daily life meaning you might have brain fog...and so on!

00:07:43: So chronic inflammation is super-super vaguely defined has so many different forms ...and that's why you can't say okay hey..you've got chronic inflammation now

00:07:53: right?!

00:07:54: It's super individual

00:07:56: to put very simply the body always on a kind low grade alert Um, and that obviously drains energy.

00:08:05: That's why you feel a bit more exhausted can't concentrate as well.

00:08:08: so on.

00:08:10: You can Think of it that way if you've been to the doctor And later look at the medical report and the diagnoses.

00:08:19: Anything ending in.

00:08:20: ITIS is an inflammation right?

00:08:23: You could have arthrosis in your knee.

00:08:24: Uh, and you can have arthritis in your knees.

00:08:27: Right Arthrosis is just wear and tear, an arthritis is actual inflammation.

00:08:32: And you can have inflammation anywhere right?

00:08:34: You can have eyelid inflammation then it's blepharitis...you can have information in your mouth and so on.

00:08:40: but if ITIS is there It almost always means an acute inflammation Just as a side note.

00:08:47: But now let's stick to Chronic Inflammation Right!

00:08:52: There was question How do I actually know If i have chronic inflammation?

00:08:58: We already touched on that.

00:08:59: Acute, you see and feel but with Chronic it's not quite like that right?

00:09:05: You definitely don't see it And feeling is vague.

00:09:09: It's not easy right?

00:09:11: Ultra-vague.

00:09:12: But the nice thing I think about chronic inflammation Is always if you have no idea what else could be Whether something psychological or whatever Then at least its not unlikely The great thing about Chronic Inflammation right?

00:09:28: It's not done in routine lab work, but it's definitely possible and can be proven that way.

00:09:35: And also what ended up happening with this post COVID syndrome?

00:09:38: they could prove to some extent there was still inflammation of the body even though acute infection is actually over.

00:09:45: There were various ways.

00:09:47: new biomarkers invented or discovered What connects them all Is slightly elevated right.

00:09:58: CRP is an inflammatory marker that you also know from acute inflammation.

00:10:02: it goes way up for example with bacterial infections say Say a bacterial respiratory infection basically pneumonia.

00:10:13: It goes sky high of course, right?

00:10:16: With the viral infection not quite as crazy but it still goes up quite substantially And with chronic inflammation.

00:10:22: It's just a tiny-tiny bit Right, it's just slightly above normal And the thing is at first you think, okay that's not even bad.

00:10:32: The problem just happens over weeks and months right?

00:10:35: That puts your body under constant stress... ...and thats actually the only way.

00:10:40: I'd say this is definitely chronic inflammation because the symptoms as we mentioned are all ultra diffuse.

00:10:47: they could be related to hey i slept a bit too little in last five days which admittedly also causes chronic inflammation over time.

00:10:59: So if we maybe list a few more of the symptoms, right?

00:11:03: We already mentioned that it's harder to concentrate That typical brain fog.

00:11:08: you feel a bit more exhausted You're not as productive.

00:11:11: You can't focus as well.

00:11:14: You can sleep as well either.

00:11:16: in the end have many, many other causes.

00:11:24: I mean it could be sleep deprivation.

00:11:26: maybe you just didn't eat very clean or healthy for a bit and your body gives you that feedback making it hard to concentrate.

00:11:35: if you eat a very high carb diet lots of simple carbs then that fluctuates too right?

00:11:41: Then you might not focus as well Or you sleep a bit worse If You Eat Too Late.

00:11:46: So in the end That's Not Specific To Anything.

00:11:49: that's something you have to point out.

00:11:51: And when it comes to testing, you mentioned CRP?

00:11:54: Exactly!

00:11:55: We need a small distinction there... There is quote-unquote normal CRP and then there is HSCRP which stands for High Sensitive or High Sensitivity CRP depending on how the lab wants to label it.

00:12:11: The difference simply measures the same thing.

00:12:15: It always measure CRP So it's always CR, C-reactive protein.

00:12:20: The only difference is the measurement range.

00:12:24: and if you go to the doctor with an infection they measure normal CRP that has a measurement sensitivity somewhere in the range of five to three hundred meaning You Go To The Doctor I Have A Cold.

00:12:38: Then They Measure The CRP And The Report Says Less Than Five But It Doesn't Specify.

00:12:44: Is it zero point five, or is it four point eight?

00:12:46: Or four point nine.

00:12:47: It just says less than five right because it's basically below that measurement range and HSCRP That has a much higher measurement accuracy in the lower range meaning it also measures anything between zero zero point Five and ten.

00:13:02: Right but its not particularly helpful if I go to doctor with bacterial infection Because then would say greater Than Ten for example Right.

00:13:13: But it makes a difference in the, um well... In the severity of illness whether its ten eleven or ten Or like three hundred.

00:13:25: I mean one is i think just to put it simply you could summarize as One being a medicine.

00:13:29: two point oh marker.

00:13:30: It's disease marker meaning You can use for acute medicine and treat people with it Treat diseases.

00:13:35: And The other one Is actually health marker Meaning As long as your CRP is below five To begin With You wouldn't speak of an acute problem, right?

00:13:45: On the other hand if it's still in that range like around five you'd say okay yeah but something is just not Right.

00:13:50: It's not ideal.

00:13:53: That to me Is a health marker A medicine.

00:13:55: three point O Marker And I think thats'a good way To summarise it.

00:13:59: Yeah absolutely Why do we mention this?

00:14:02: Its probably Just relevant when you go The doctor and want Something Like This That you also just Say hey i'd like An HSCRP Marker Not a normal CRP.

00:14:12: I think in many cases it's probably done intuitively anyway.

00:14:16: If you go for a checkup, for example then probably nobody is going to check the box for normal CRP but who knows?

00:14:24: So just mention it because it measures the same thing –the same molecule–but in the end um... The method used to measure it is different right sometimes they use an immunoassay and some times they use another type of analysis that simply has with this measurement range.

00:14:44: So just mention it.

00:14:45: and CRP is also a great first marker to look at, you know?

00:14:50: To see what's going on with chronic inflammation because we already talked about infections.

00:14:55: And they also measure white blood cells there right leukocytes but those aren't necessarily altered in chronic inflammation Right!

00:15:04: You can have completely normal basic blood panel

00:15:12: Exactly, glucose.

00:15:13: So leukocytes is of course also more of a medicine.

00:15:17: two point O marker right?

00:15:19: You'd obviously look at that too and if there's a bacterial infection it's definitely highly elevated.

00:15:25: Right with the viral infection not as much.

00:15:28: There you might also quickly check.

00:15:30: Okay are the lymphocytes especially If It's Not Quite Clear?

00:15:32: You Might Look At The Lymphocytes Again Also Another Type Of White Blood Cell That Becomes More Relevant With Viral Infections.

00:15:41: But yeah, so I don't think we want to dive too deep into that.

00:15:44: maybe more on the biomarkers of chronic inflammation.

00:15:49: You can also look at interleukins Especially interleukan six and you can also Look a TNF alpha tumor necrosis factor Alpha.

00:15:58: That's also very well-known marker in this space which can also be a bit more specific For chronic inflammation

00:16:06: With interleukin-six, maybe one interesting thing.

00:16:09: Interleukins six is what stimulates CRP right?

00:16:12: So it's practically a precursor of CRP.

00:16:18: if you will.

00:16:19: not that one has converted into the other.

00:16:20: but when interleukan-six goes up It basically goes up earlier and the crp follows after.

00:16:27: But that's also just a process of a few days or even hours.

00:16:30: so with chronic inflammation You would assume that probably both would be in that slightly elevated range.

00:16:36: If the CRP is three instead of zero, then the interleukin six is probably also a little bit higher than it would be if you didn't have anything.

00:16:47: so... You might want to consider whether you necessarily want to test both since they are somewhat related.

00:16:54: It could just be that the HSCRP is still like I'd say high normal range and the interlukan-six has already elevated.

00:17:02: With that, you can of course go in a bit more sensitively I'd say with higher resolution if you want to.

00:17:07: So at the end of day it's like an excavation.

00:17:10: You just have to look because... Because its so diffused symptoms too and so unclear.

00:17:14: If you wanted work your way somewhere.

00:17:16: okay what is actually going on there now?

00:17:18: Is they really something?

00:17:20: And then you wanna search for cause?

00:17:21: Okay where could that come from?

00:17:23: First off all question is their chronic inflammation.

00:17:29: And if it's not there, then maybe it's more of a psychological issue.

00:17:31: Maybe you're just so listless?

00:17:33: Maybe also burnout which can be related to chronic inflammation but exactly still.

00:17:38: So that is where it makes sense to definitely measure both.

00:17:41: But first line Hs-CRP.

00:17:46: Those are both markers Both interleukin six and hscrp.

00:17:51: That point too.

00:17:53: systemic inflammation good reflection of inflammation somewhere in the body, right?

00:17:59: So there are a few more specific markers.

00:18:03: If it's just about blood vessels for example this LPP LA-II which you can measure is also very very specific or homocysteine when it comes to vascular inflammation You know There's a bit of other stuff.

00:18:17: It's all so super cheap!

00:18:22: we are mainly concerned with this topic of inflamaging and inflamaging is always a systemic inflammation that affects the whole body.

00:18:29: So many, many organ systems... That's why the consequences of such low-grade inflammation over ten twenty thirty years or also not just attributable to one organ right?

00:18:39: But you also notice it relatively systemically.

00:18:42: um And very importantly Inflammation Is Always Just A Symptom Right Like You Said!

00:18:50: And then you still have to dive deeper and see, okay.

00:18:52: Hey where is this actually coming from?

00:18:55: Exactly totally!

00:18:57: That's of course a wonderful transition.

00:18:59: Where can it even come from?

00:19:02: So what I think is enormously common in the end?

00:19:06: insulin resistance.

00:19:07: so not necessarily diabetes itself You definitely have significant chronic information if that but also pre-diabetes or just slightly elevated insulin which means you'll get higher level

00:19:20: over years.

00:19:21: You're on the way to maybe becoming truly insulin resistant at some point, but you only have very mild insulin resistance so far right?

00:19:29: And that just leads to... Just a fact that insulin is constantly elevated already leads to subtle inflammation in the body and ideally don't want to have that.

00:19:39: So thats'a very common factor actually.

00:19:41: That's why many people have chronic inflammation A very common reason

00:19:49: There.

00:19:50: so if we're already talking about insulin resistance, that's also where a certain vicious cycle begins right when it comes to body weight.

00:19:57: If you of course have a high-body weight or overweight and have a lot of visceral adipose tissue That's this organ fat tissue.

00:20:05: So it also has to do with body composition.

00:20:07: This fat tissue can also secrete many inflammatory factors And then further accelerate inflammation in the body.

00:20:17: Exactly have a lot of visceral adipose tissue.

00:20:20: That's this organ fat tissue, so it also has to do with body composition.

00:20:24: This fat tissue can also secrete many inflammatory factors and then further accelerate inflammation in the body.

00:20:31: And there exactly...this insulin resistance contributes to that even more than you.

00:20:36: Also have a higher stress level and so on and so forth right?

00:20:39: So in the end It's probably never just a single thing alone but usually a complex of different Causes.

00:20:44: that's what called metabolic syndrome for example where several things play a role like body fat for example, blood sugar regulation and so on.

00:20:54: If you move away from the physical side of things psychological processes also play a roll when you have chronic stress right?

00:21:01: I think everyone knows it or many know that if someone has a very stressful phase now they can't get sick because i had to hand over a project by then.

00:21:14: And as soon this exam is over or the project has handed in, then you get sick.

00:21:18: So as soon as practice stress drops and burden drops... You get sick right?

00:21:22: The process behind that can be explained relatively well.

00:21:26: We are under stress.

00:21:27: we have high cortisol.

00:21:28: Cortisol ensures that immune system suppressed.

00:21:31: That means it cant really work properly Still of course more susceptible to bacteria, viruses etc.

00:21:39: And as soon this cortisol level drops properly for the first time, then it hits you right?

00:21:45: Then-then the immune system starts up again.

00:21:47: Properly... The neurological

00:21:48: gap sort of, right?

00:21:49: Exactly!

00:21:50: Exactly

00:21:51: and

00:21:52: that's a very normal process.

00:21:54: And the stress in case I've described is like at some point the stresses over.

00:22:01: But if that's constantly the case right in very, very demanding jobs for example or also If you have stress and your private life.

00:22:07: Right?

00:22:07: That's probably the much more common part Or also the combination.

00:22:12: then That's something that just exists permanently.

00:22:16: It's no longer acute stress but chronic stress And then you also get sick and then the immune system Also gets sick and Then you have this chronic inflammation.

00:22:26: I think that with permanent stress.

00:22:28: That's a secondary problem at first because you naturally have many other consequences as well.

00:22:33: in that respect, um...that also plays a role.

00:22:36: Yeah and interestingly You can make a connection there too right?

00:22:39: So theoretically that can lead to you putting on more visceral fat Simply because of that chronic inflammation.

00:22:45: that makes you store more visceral fat And fat loss is also inhibited.

00:22:48: Right Stress is also really important factor.

00:22:51: so generally chronic inflammation Uh inhibits fat loss.

00:22:57: You're a bit resistant to losing it.

00:22:59: And then you also end up in insulin resistance more easily, and so you keep getting back into the cycle... ...and things just compound each other right?

00:23:07: That is just a huge problem.

00:23:08: Yeah!

00:23:08: It's a real vicious cycle that you get into otherwise for causes.

00:23:13: besides lifestyle issues which are how I describe insulin-resistance or weight issues The psychological component.

00:23:21: with chronic stress there are autoimmune diseases.

00:23:25: There are a lot of those.

00:23:26: Hashimoto's, for example is one but also Ulcerative Colitis Crohn's disease or also to some extent I'd say part of that spectrum when it comes to the digestive system and their body kind of attacks itself right?

00:23:42: In the end though even if you treat it well Or rather You really should treat it Well so That you don't have this low-grade silent inflammation going on all The time

00:23:53: Yeah, and even there you have connections again right it can also be triggered by By stress And so on.

00:24:00: So that means You actually Have to Be Even More Careful To Keep This Silent Inflammation This Chronic inflammation Somehow Under Control.

00:24:08: yeah.

00:24:10: One Last Point Which Is These Latent Infections.

00:24:13: I think That's A Very Fascinating Topic That Means i have a Small Focus of Inflamations Somewhere in the Body And it actually only effects.

00:24:23: It's actually only local in the teeth, for example right?

00:24:26: So you can have an inflammation of the oral cavity but you'll still have those effects and inflammatory mediators.

00:24:32: they circulate throughout the whole body Right!

00:24:35: Then there are negative effects

00:24:37: on

00:24:38: organs or tissues.

00:24:41: that means Even there, that can also be a reason alongside autoimmune diseases and being overweight.

00:24:48: And so on and so forth or smoking and alcohol whatever... That you have hidden focus of inflammation somewhere that you don't even have on your radar.

00:24:55: it could also be the sinuses which isn't all that rare right?

00:24:59: If if you always um or allergies we forgot those too they count a bit as Autoimmune Disease and Diseases maybe is an extension but yeah!

00:25:10: But that's only episodic, right?

00:25:12: A tooth can be dragged out over years.

00:25:14: Yeah totally.

00:25:15: I mean there's also the whole root canal thing and all where opinions are a bit divided.

00:25:19: but now we know okay those things cause chronic inflammation.

00:25:22: in the end they're eventually just registered as foreign bodies because The Things Are Dead Right And Ideally They Should Just Come Out and Be Replaced.

00:25:31: and i think That's Slowly Catching on In Dentistry too.

00:25:34: but it certainly is still a process to go through.

00:25:37: What I also found very interesting, i was recently looking into biological dentistry a lot.

00:25:43: And then we had...I think it was in Lisbon lecture by Miguel Stanley who is also a biological dentist the dentist of course of Cristiano Ronaldo and he basically talked about okay what's super common?

00:26:00: his teeth get pulled?

00:26:01: Then its not really cleaned out properly.

00:26:04: It doesn't heal right.

00:26:05: Afterwards, no one makes sure that people are let's say in quotes stress-free getting the right nutrients.

00:26:11: Then it doesn't heal properly.

00:26:13: but instead a kind of pus slash fat pocket forms and The bone doesn't regenerate in that spot.

00:26:20: so basically the hole That's created doesn't fill with bone And these pockets.

00:26:25: they are apparently very very very Immunologically active secreting numerous cytokines causing chronic inflammation.

00:26:35: And then just for fun, I had that checked recently because of course i also have my wisdom teeth removed and actually two of those pockets in the lower jaw.

00:26:46: So it's pretty interesting!

00:26:48: Then we did some lab work and looked does this show up into lukens?

00:26:53: In inflammatory markers... HSCRP wasn't affected at all but there were really specific markers exactly for silent inflammation or chronic inflammation that were a bit out of range, right?

00:27:05: It wasn't completely fine.

00:27:06: Um where he basically said okay yeah so for you it's not a problem at all right now.

00:27:11: That was the recommendation I got For you.

00:27:13: its'not an issue.

00:27:13: atallathe moment You have your super immuno-competent.

00:27:16: Your probably handleitfor years to come.

00:27:18: But i could just make sense To havetreatednow To have them cleaned clearedout and letthem heal properly And then in twenty or thirty years whenyou're going througha bad patch Suddenly get kindof exacerbation like a flare up That ends up really wiping you out, right?

00:27:36: And that's just crazy because actually I mean almost all of us have had wisdom teeth surgery.

00:27:40: i think You were lucky.

00:27:41: only had two would probably be fine for you from me.

00:27:43: All four we're done at once and Two healed.

00:27:46: fine to didn't?

00:27:48: It probably also Increases the likelihood that it won't heal as well if you do them all at Once.

00:27:54: But yeah, I mean there are so many caveats.

00:27:57: Actually nobody has dentistry on their radar until now.

00:28:02: Yeah, you also have to look at it this way.

00:28:03: With these wisdom teeth surgeries.

00:28:06: nowadays in medicine whenever you stitch something or do a procedure It's always done under sterile conditions Right?

00:28:13: But with wisdom teeth surgery is not done under Sterile Conditions!

00:28:16: It hasn't been for decades...it actually very difficult to do anyway.

00:28:20: Exactly the argument Is okay.

00:28:22: The surrounding area isn't sterile.

00:28:23: Anyway I can't keep it sterile long term.

00:28:25: but what they're saying?

00:28:26: i mean These biological dentists who Actually DO operate Under Serial Conditions They say Okay By doing that, I at least managed to reduce the load and significantly so.

00:28:36: And after that they usually do a kind of ozone therapy over it too.

00:28:40: disinfected even more intensely then can close up before the bacterial penetration let's say actually happens according them has very significant effect.

00:28:52: i find hard because in proctology when its about about the rectum and the anus, they never operate under sterile conditions there either because it's practically impossible.

00:29:04: I mean stuff is constantly coming out.

00:29:05: how was that supposed to work?

00:29:08: But you have to ask yourself if you reduce your load don't still get a better outcome.

00:29:14: And i'd be super interested in that too.

00:29:16: but anyway let start with teeth then we can clean up as well.

00:29:20: It's definitely only big topic right now which also really shaking things up.

00:29:26: And just like with teeth, you have that in various other places in the body.

00:29:33: That's why wherever you have a focus of inflammation it is okay if its there for short time to somehow fight something acute but then... You should actually get rid of it right?

00:29:47: So this inflammation has to go because otherwise you constantly have these repair processes being stimulated and thats.

00:29:55: That's also something you often see in dermatology.

00:29:58: You develop a pimple at some point, let's say right?

00:30:02: It doesn't have to be on your face it can be somewhere else on your body and you constantly start scratching it Right and squeezing it And um In some cases it doesn't go away at all right.

00:30:13: normally you have a pimples and few days later its gone again.

00:30:17: But if it wasn't actually a pimple to begin with, but maybe something deeper or something affecting your hair and you're not that inuno-competent because you are also stressed then small mobile papule can develop.

00:30:30: You keep scratching at the wound.

00:30:33: The body constantly wants to repair it so on and so forth And whenever a lot of cell division is happening Something can go wrong right?

00:30:42: Then something like this can degenerate into a small tumor.

00:30:46: Now that's

00:30:47: an extreme case.

00:30:47: Yeah, yeah

00:30:48: That's in extreme case and you can also.

00:30:50: you can treat that quite well.

00:30:51: It's just cut out Cutout deeply And then everything is fine.

00:30:55: But that's.

00:30:56: that's also a type of inflammation?

00:30:57: That persists over a very long time We're talking about a few months and it shouldn't be there right it has to.

00:31:03: I mean an acute inflammation should heal.

00:31:05: these

00:31:06: skin issues are often or at least they say They were associated Very strongly with gut issues.

00:31:10: so also when the gut isn't flamed And now people are talking a lot about leaky gut and apparently everyone has leaky got.

00:31:16: nobody can tolerate glue gluten anymore, and so on.

00:31:19: Um...and that makes it's probably all true to a certain extent right?

00:31:23: But very often That's not actually the cause.

00:31:25: I mean they only found okay.

00:31:26: That's the inflammation.

00:31:26: That's where the inflation is coming from.

00:31:28: but what is the cause now?

00:31:30: in most cases Probably just not enough fiber Right um..And also quite interesting.

00:31:34: So that's definitely connected too and then often manifests itself of course In the skin.

00:31:40: I still find the microbiome very difficult because in the end if you look at evidence, the microbiom is responsible for everything or nothing.

00:31:49: No i think it's just connected to everything

00:31:51: Exactly exactly.

00:31:52: probably the truth lies somewhere between but also that we know little about it.

00:31:59: The microbiome has been known for a long time for everything.

00:32:07: all of a sudden, just because people are looking at it more in research now is probably also a bit exaggerated.

00:32:13: But I'm excited to see what else they find right?

00:32:15: Because there's definitely a few nuggets that we can then use our advantage.

00:32:20: There're reasons.

00:32:21: stool transplants and things like those work but the effect isn't necessarily long term.

00:32:25: so you could assume that in about eighty or ninety percent cases... You can fix this with balanced diet meaning simply getting proper amount of fiber again And then you can tackle the rest and that the dysbiosis itself isn't a problem, but the dysbiosis is result of diet not being right.

00:32:44: You know?

00:32:45: I think it will come down to in most cases... That's just my assessment!

00:32:51: Another question that came up was how does chronic inflammation cause me age?

00:33:05: faster now, right?

00:33:06: So where is the connection there.

00:33:08: Yeah okay I have inflammation per se is bad but how does this transfer happen from... Okay i've had chronic inflammation for a few years and what happens in the body then?

00:33:19: that causes me to age faster die younger just have all these consequences.

00:33:27: so what is practically?

00:33:30: Well,

00:33:31: there are many processes right.

00:33:33: simply put it's just a constant wear and tear process on a certain level.

00:33:36: to write you have the problem that The body is Constantly in a situation where it has to repair itself heavily.

00:33:44: Right which?

00:33:44: It's not actually used too.

00:33:45: The body isn't actually designed to have chronic inflammation but acute inflammation.

00:33:50: That means it takes care of something acutely And then its resolved and then it dives into the next thing.

00:33:56: But if it constantly has to take care of one thing than that leads to Extremely many, I'll say damaged cells being created where the DNA is damaged mitochondria are damaged.

00:34:06: So energy production doesn't work anymore either.

00:34:09: That's also referred to as senescent cells right.

00:34:11: so zombie cells Cells that actually have no value any more but are still there because they somehow don't die.

00:34:17: And that's often because there some chronic inflammation going on and in turn They release even more write even more cytokines And that leads to this constant wear and tear process.

00:34:29: That constantly strains the body, constantly drains you... ...and of course leads to having a much higher nutrient requirement on one hand which might not even be meeting if you meet it okay right?

00:34:42: On the other hand also leads just feeling bad.

00:34:45: It probably doesn't have such massive effect on lifespan I'd say so.

00:34:49: you won't live super-much shorter because As long as it's at a certain low level, right?

00:34:55: Except of course diabetes and so on.

00:34:57: We don't even need to talk about that

00:34:59: but

00:35:00: It will lead to your health span being significantly shorter Because at some point you'll always have this exacerbation where you slip into some category be it metabolic syndrome Be it something else the probably metabolic syndrome.

00:35:11: Right

00:35:14: yeah I think That.

00:35:16: um i do think that You die earlier.

00:35:19: i'm actually quite convinced Of that because one point that is very often affected, and this starts as early as twenty years old.

00:35:29: It's the blood vessels right?

00:35:31: And essential for the whole function of the body, that if you already have this inflammation in the vessels.

00:35:41: This low grade inflammation that it then leads to plaques and so on and so forth right?

00:35:46: That In The End You Also Have A Much Higher Probability Of Having a Heart Attack, Having A Stroke So Things That Can Really Be A Short Cut To I'll Say It Very Bluntly To The Grave But There Yeah i Am Off The Opinion That This Chronic Inflammation Also Has An also has an effect on that.

00:36:05: And maybe another point is how you can visualize it very clearly, if you have chronic inflammation then the body is actually always running at one hundred ten percent right and in super many areas we have so many different cytokines being released that destroy tissue but at the same time We Have The Body's Repair Efforts which says ah these cells they need to be repaired again.

00:36:29: now You Also Have Faster Telomere Shortening because if you go by this Hayflick theory, more cell divisions also cost the telomeres to shorten faster.

00:36:42: And in the end I have a higher-cell turnover that the stem cells are more heavily strained.

00:36:49: so If a car is constantly running at one hundred ten percent then it will also break down sooner In most cases...

00:36:57: No!

00:36:57: So why did i say that?

00:36:59: Now I have to justify myself of course No, why did I say that?

00:37:03: We also didn't an episode on gluten recently.

00:37:05: I think it was about two months ago or so.

00:37:07: but uh what i found So interesting there.

00:37:09: celiac disease is a...so if you have gluten intolerance celiac Disease If You Have A Real One That Is A Massive Chronic Inflammatory Process Also one of the severe magnitude right.

00:37:21: and The Interesting Thing There Is That Life Expectancy Isn'T Actually That Much Worse?

00:37:25: Not Significantly Worse But Of Course The Health Span Is Certainly Significently Worse.

00:37:31: And that's the point I mean, i think because we are currently already very strong at the medicine two-point oh level.

00:37:36: Medicine three-point Oh can certainly get even better.

00:37:38: Um These effects probably aren't even that extreme in life span right now Right?

00:37:43: Because you still get people through it relatively well, right They just don't die right but they don't feel good either right?

00:37:51: so It's not a nice life anymore in the end Probably and That's what I mean by that.

00:37:56: So I think we're not really at the point yet where we can say okay everyone is going to live to be a healthy one hundred but it'll probably be more like okay most people will live to be an unhealthy ninety, eighty-ninety and the others who die healthy won't get that much older either right?

00:38:11: They might live to being ninety five or even just ninety.

00:38:15: And... That's a respectable age too!

00:38:18: But they felt good until the end.. ..and thats often the difference

00:38:21: Right?!

00:38:21: So we often can't get THAT MUCH MORE out of life expectancy.

00:38:26: It is more health expectancy than we are really buying.

00:38:30: I need to jump in again quickly because, at the end it's like if i have celiac disease right and then... ...I change my diet so that I avoid gluten.

00:38:40: Then inflammation goes away!

00:38:42: I don't have chronic inflammation anymore.

00:38:43: yeah

00:38:44: In most cases people still have crazy chronic inflammation Because they just have such sensitive guts.

00:38:50: So, because the idea behind celiac disease is actually like yeah The gluten it destroys these villi right.

00:38:55: you can see that under the microscope too.

00:38:57: if you take a small sample It's all super flattened.

00:38:59: Right?

00:39:00: That means you have much less intestinal surface area The one you have as inflamed.

00:39:04: You can't absorb nutrients nearly as well.

00:39:07: But what you also see Is that when you avoid gluten then this intestinal mucosa Actually regenerates beautifully right.

00:39:15: that's why it's often the case If celiac disease is suspected, they say okay if we do a biopsy now.

00:39:22: A villi-biopsy.

00:39:24: please don't stop eating gluten beforehand because otherwise you'll get a false negative right?

00:39:30: Because your body has regenerated.

00:39:32: that's why my question would have been... We don't have to resolve it now.

00:39:35: whether I have celiac diseases and consistently avoid gluten.

00:39:40: make sure i eat balanced diet Whether I would even have this chronic inflammation at all and whether that argument will still hold up as to why it

00:39:46: wasn't very well chosen by me.

00:39:48: Of course, you're right?

00:39:49: That refutes it.

00:39:49: Well so we have the check here.

00:39:51: I wouldn't know either.

00:39:52: I don't know of any data.

00:39:53: like I said i only.

00:39:54: no uh It's only anecdotal.

00:39:56: again offcourse ive a cousin who has celiac disease And he Still Has Constant Problems Right With Chronic Inflammation Even Though.

00:40:02: But That Might Have Other Reasons Right.

00:40:04: So um You Shouldn'T Always Rely Too Much On Anecdotes.

00:40:08: Yeah They Are

00:40:09: Good Point Right!So You Refuted Me.

00:40:10: Well

00:40:11: I mean, in the end there are also many people.

00:40:13: They say if you have an allergy for example... You often have another allergy as well right?

00:40:21: That suggests that a slight dysregulation of your immune system will react more quickly to other things.

00:40:30: so it's also autoimmune disease.

00:40:33: In this respect It does make sense inflammation system or in your system.

00:40:46: That's okay, let's wrap it up.

00:40:48: then another question came up can you have inflammation without feeling pain?

00:40:53: we actually already anticipated that right?

00:40:55: In the end chronic inflammation is uh... You don't see it.

00:41:00: and um if you have a pimple you do see it And then something develops from that Right!

00:41:07: But otherwise you don't see it and that's exactly the issue.

00:41:12: You do feel eventually, right?

00:41:14: After twenty years or ten to thirty depending on what your starting situation is.

00:41:20: a common example we haven't mentioned yet is fatty liver.

00:41:26: Fatty liver becomes more and more common not just alcoholic fatty liver but remodeling processes because you drink too much alcohol But also non-alcoholic fatty liver.

00:41:37: They are feverishly searching for some kind of medication And it's assumed that when they finally find something, It will be the next blockbuster drug simply because its so incredibly common.

00:41:50: Yeah Doesn't GLP one already help really well there?

00:41:53: I mean in the end we know that fasting helps anyway right Really hardcore fasting obviously helps a lot too.

00:41:59: uh i would say that glp ones certainly have A real impact to but I don't know of any data, to be honest.

00:42:08: But like i said there are probably a few drugs in the pipeline and it's also multifactorial right?

00:42:15: So developing a drug that suddenly only helps against non-alcoholic fatty liver is not that easy either.

00:42:22: doesn't sound logical either.

00:42:23: It is exactly as you say In the end Also part of the metabolic syndrome also somehow bit of visceral fat again Right.

00:42:29: so very similar effect Stress induced could be anything.

00:42:35: Yeah,

00:42:37: but in any case also very common and You don't see it And you don't feel at all right.

00:42:42: the only thing?

00:42:43: You might see eventually is if you go for a checkup and they do an ultrasound and They see certain Chains changes in the liver or you do it as part of an MRI Or a CT because you have some A problem.

00:43:00: so problem with the skeleton because you have something with your rib, and then you additionally find out oh look at that there's also a bit of change in the liver.

00:43:09: And thats not good right?

00:43:10: So a fatty liver definitely puts you into an early grave.

00:43:14: That

00:43:15: is not good.

00:43:16: Then we already talked about that.

00:43:21: psychology or mental situation has big impact on chronic inflammation.

00:43:28: if we now also move away a bit from this stress topic.

00:43:33: Depression, for example or lack of sleep that also causes chronic inflammation and usually unfortunately depression is always A very long lasting issue right?

00:43:46: Sure there's a portion Of people who have a depressive phase.

00:43:50: they can overcome it quite well And are then Practically considered cured.

00:43:56: But there are at least as many examples where it just remains a daily companion.

00:44:02: And also depression contributes to having more chronic inflammation, right?

00:44:08: Just like sleep problems with sleep problems I think is still relatively easy to explain the body doesn't have much time to regenerate and recover.

00:44:16: that's why in such state of stress With depression its constant alert mode you're also constantly on high alert.

00:44:27: You could also say, yeah well but maybe you actually have another cause for the chronic inflammation and that can also lead to depression right?

00:44:35: So in the end it's not going to feel great if you have Chronic Inflammation And there is a certain connection and also correlation of data.

00:44:45: Of course we cant really say now what is causal or isn't But at all somehow hangs together again.

00:44:51: Absolutely Yeah, totally.

00:44:53: Totally.

00:44:53: I mean what you can also measure in depression is higher CRP higher interleukin six but it's a classic chicken and egg problem right?

00:45:00: does that come because of the Depression?

00:45:02: or did this chronic inflammation was already there before?

00:45:06: And contributed to me now becoming depressed?

00:45:10: Right then It might also depend on the Genesis In any case.

00:45:15: Also these yeah mental issues.

00:45:17: they make very big contribution To inflammation.

00:45:22: Conversely, of course also make a very big contribution to getting rid off the inflammation again.

00:45:28: If so sufficient sleep and stress reduction that's just a basic prerequisite for bringing this system back into balance right?

00:45:36: You shouldn't think if I already have stressful job then last place is with the stressful job you're going to change something there otherwise it won't work.

00:45:45: yeah Yeah i mean The only thing you can do then... Ofcourse say go into enhancement.

00:45:50: You say you try somehow to optimize yourself so much that you can just handle even more.

00:45:55: And then, already I would claim be healthier and run the same load but still won't solve fundamental problem.

00:46:04: So it's not a solution.

00:46:06: It is symptom treatment That works for certain period of time.

00:46:09: But this isn't ideal.

00:46:13: If we have chronic inflammation enhancement is difficult.

00:46:17: Then

00:46:17: the whole thing will fall on fertile ground anymore, right?

00:46:20: As many as you want.

00:46:22: If then somehow a part isn't absorbed at all or can even be metabolized properly by the body than that's probably also...

00:46:30: Yeah I mean you could certainly reduce this low-grade inflammation already with supplements Right.

00:46:34: so um You could at least make that argument Or you can say okay omega three.

00:46:39: well then The inflammation simply reduced.

00:46:43: Do have other things like to do somehow?

00:46:44: quercetin or curcumin?

00:46:46: These are all topics that will downregulate your inflammation, right?

00:46:50: And then you can theoretically hold out longer.

00:46:51: Right um but sure.

00:46:53: of course it's not a root cause problem and no root solution

00:46:56: if the things than actually arrive in the body because they can also be well absorbed.

00:47:01: That is often the case with chronic inflammation Because its so common.

00:47:05: So inflammation usually is bit in the gut.

00:47:08: If only part of it is absorbed Then thats difficult again.

00:47:11: In any cases Thats not way to go.

00:47:16: You have to get the stress hormone away for once, and there it also helps.

00:47:19: just wrap yourself in cotton wool as they always say.

00:47:25: It doesn't mean that you can still run this workload before but give your body an opportunity to regenerate completely then recalibrate the whole system a bit I think because usually its not work.

00:47:45: That's responsible for it, but not the fact that you already have little time then constantly eat poorly Then sleep poorly because in the evening.

00:47:53: You still have to worry about something or also stressed on the weekend Because what else are you supposed to do with a family and so on?

00:47:58: And so forth.

00:47:59: right.

00:47:59: So A leads two B to C to D to E But Still you will have to start at all Stations otherwise you won't get the problem.

00:48:11: Yeah there we are.

00:48:12: they were in an ultra complex Topic because I also talked about that recently with Max Gottzler on the podcast and thought to myself.

00:48:19: Yeah, how do you actually solve?

00:48:20: That right.

00:48:20: so what if he just can't reduce the job right now?

00:48:22: Right What then right?

00:48:24: On the other hand i also recently had an entrepreneur meetup.

00:48:27: someone told me yeah He plans his vacations very strategically.

00:48:30: he goes on vacation once every quarter for About a week And he says he's actually been much more productive since Then.

00:48:37: Because he Just has these times off where he just completely Distances himself Also from all The messaging in whatever And after that, he comes out of it so fresh.

00:48:45: That he can really go hard again for two months right?

00:48:49: Yeah I think everyone has to find their way but you shouldn't underestimate sometimes how much it could also bring... ...to take exactly these times off.

00:48:55: then To do something about chronic inflammation.

00:49:00: yeah

00:49:02: Now doing something about Chronic Inflammation is a good cue Because we wanted too or there were lots questions like Yeah, I have chronic inflammation now.

00:49:12: What can i actually do about it?

00:49:14: what are good strategies?

00:49:15: and um sure of course i'll say supplements play a role but in the end that's just the tip of the iceberg you know.

00:49:23: because if everything else isn't right when it comes to diet and exercise then uh than its difficult then it's always like this, and we won't get tired of saying that.

00:49:36: We're actually saying in almost every episode now – the basics have to be right!

00:49:43: You can eat a varied diet or look for sufficient protein so you also provide your body with enough building blocks for hormones, proteins, bones, muscles etc... you should look for enough fiber, right?

00:50:02: Because that's just very good for digestion and also the topic of leaky gut.

00:50:06: You should look sufficient polyphenols which means I eat

00:50:11: plant-based

00:50:12: vegetables exactly rich in fruit not carnivore where now only meat although there is a big difference whether i take some cheap supermarket with one on it or Really look for or eat really good meat, which then also costs a multiple of that but is then also really worth the investment.

00:50:31: So in that respect Good fatty acids play a role.

00:50:35: right.

00:50:35: keyword omega-three fatty assets.

00:50:38: That can be a supplement.

00:50:39: You can also make sure in your diet that you either sufficiently very diet have a good olive oil But Eat fish sometimes, but also eat good meat.

00:50:51: Sometimes because of course there's also a lot of omega-three in meat right?

00:50:54: Also A lot of Omega six.

00:50:56: But as I said i think it always depends on how the animal was raised.

00:51:00: That's why Good quality definitely pays off.

00:51:03: then we still have to carbohydrate issue.

00:51:05: Right

00:51:06: Not too much of that.

00:51:07: carbohydrates are not exactly aren't bad per se But you just have to stay within a limit and also look at what other no goes for me when It comes to blood sugar which foods are particularly badly?

00:51:19: where do I have a very, very strong spike?

00:51:22: What should i maybe just avoid right.

00:51:24: Then you can still say yeah okay uh...I want to take like berberine zinc and chromium or whatever else before eating so that it has positive effect on my carbohydrate metabolism.

00:51:36: but Maybe You Just Leave It Out.

00:51:38: So if I know that lie rolls are bad for me then don't go the bakery in morning.

00:51:44: get myself a lie roll here every day Then you just leave it be.

00:51:49: That's actually very, very logical You would think but in practice people often dismiss It like yeah one lie role won't make a difference right?

00:52:00: for over thirty years though

00:52:02: One doesn't.

00:52:03: But

00:52:04: so if you do that Over like twenty thirty Years every day and I don't want to Make lie roles out To Be Bad per se here.

00:52:10: i mean there are surely also People who tolerate them.

00:52:11: okay because we Are Very Individual.

00:52:14: For me, lye is definitely my personal blood sugar kryptonite along with normal pasta and you can also just reduce that.

00:52:21: You could eat something else instead.

00:52:23: in the end it's a routine And the baker surely has other good things to choose from.

00:52:28: In any case, bloodsugar is relevant because this constant deregulation leads to inflammation.

00:52:35: We already discussed insulin.

00:52:37: Whenever we have these insulin spikes The more often they are, the more likely their insulin will stay high And you have to make sure to avoid that as much is possible.

00:52:46: You can test it with a CGM, we've also like continuous glucose monitor costs about seventy euros for two weeks... ...you could do just see what react very strongly or not so strong.

00:53:00: I think thats valuable tool in prioritizing your own diet.

00:53:05: Valuable insight right?

00:53:07: So what are the KPIs at end?

00:53:08: and want somehow consume Forty grams of fiber a day.

00:53:13: Most people don't manage that, so that's definitely something where you can start.

00:53:16: You want to consume about one point six grams of protein per kilogram of body weight Not just because of muscles and so on.

00:53:24: but the amino acids in this protein are relevant for all kinds of things right they Are For all kinds Of enzymes That need To be built And So On.

00:53:33: also for immunology Immunological Issues.

00:53:35: They're Important.

00:53:37: your immune system simply can't function as well if you don't supply enough protein and not enough amino acids.

00:53:42: And, if you consume protein at that level the probability is just enormously low that you'll somehow have a deficiency in individual amino acids right?

00:53:53: Worst case of course you still supplement individual amino acid.

00:53:56: but to have said that I'm sure when it comes to carbohydrates... Your KPI actually says did i eat low glycemic or high-glycemic today?

00:54:06: So did that have a strong impact on my blood sugar level or not?

00:54:10: And for me, for example potatoes I can eat.

00:54:12: A lot of them it doesn't Have a strong Impact.

00:54:14: That means i Can Eat a Lot Of Carbohydrates Because It Works For Me.

00:54:19: But If Then Of Course Push The Lai Roll In After That then It Goes Off.

00:54:23: That Means.

00:54:23: You Should Just Keep That in Mind.

00:54:26: and in the end Those Are The Three KPIs With That you Already Achieve Ninety Percent.

00:54:30: I'd Say

00:54:30: Yeah!

00:54:31: Second Firefighter When It Comes To Putting Out Inflammation Is Movement Again, a total no-brainer and you can't really say it enough.

00:54:39: Nobody has to be a pro athlete but you should just build A workout routine that fits into your daily life And that you can stick with over the long term.

00:54:49: You know something?

00:54:50: You can actually turn into a routine.

00:54:53: I mean It doesn't do any good if i decide after work To uh Do a four day split and then i'm Just completely wiped out afterwards.

00:55:02: That's not useful either.

00:55:03: Yeah, it's a double-edged sword because if you do too much You get more inflammation again right and that can translate back And Get a bit out of hand.

00:55:10: Do know

00:55:10: so?

00:55:11: It's about consistency That's one thing and About At least adopting A moderate movement routine Moving once or twice a week Or If you don't have time for full session at Least tracking your active minutes setting the goal like I want to get one hundred fifty, two-hundred minutes of movement.

00:55:35: And another important point is yes walking is movement but walking isn't exercise right?

00:55:41: Your heart rate needs to go up sometimes!

00:55:44: i think that's an important takeaway message.

00:55:47: you should also have shorter sessions where your heart or your system is really challenged.

00:55:54: um then i think you're on the right track and I mean, there are plenty of studies confirming this right?

00:56:02: You have lower CRP.

00:56:04: Lower interleukin-six levels less inflammation in the body.

00:56:08: that's actually another little no brainer i'd say.

00:56:12: and The last topic we haven't touched on yet is supplements.

00:56:15: Right There are some Interesting micronutrients.

00:56:19: they're too.

00:56:20: it should.

00:56:20: yeah totally Yeah, I mean We've already mentioned them all.

00:56:23: but just a quick run through.

00:56:24: omega three extremely important because if the ratio between omega three and Omega six is off, you just have a more pro inflammatory.

00:56:34: So pro inflammatory state in the body right?

00:56:40: Turmeric everyone's heard of that too.

00:56:42: maybe Just a quick note on Omega Three.

00:56:44: A good value If You've Ever Had It Measured Is Somewhere In The Range Of Four To Five to One.

00:56:49: Um...If it's Above That As I Said Some People Have Fifteen To One.

00:56:53: So Fifteen Omega Six To one Omega Three That's way too high.

00:56:57: Definitely take countermeasures, it's not good.

00:57:00: Exactly

00:57:01: Yeah no so that exactly this pro-inflammatory state where you don't want to be.

00:57:05: You can get out of that by just regularly taking omega three.

00:57:09: Turmeric is an important topic.

00:57:12: There are countless studies Here.

00:57:14: you might wanna consider looking for a product thats more bio available than classic Kertriman because Classic Kertraman has very poor bioavailability there.

00:57:22: different ways mycelization, phospholipids They all work, so you don't need to drive yourself crazy.

00:57:29: But it can be worth spending those few extra euros because the effect is multiplied and not just doubled but like tenfold or So right meaning?

00:57:38: You'll definitely end up spending less and getting a better affect.

00:57:42: Exact same thing with quercetin.

00:57:45: Quercetin is also super exciting because it has antiviral effects.

00:57:49: So very very interesting.

00:57:50: in connection with covert for example there were great studies during the covert period hardly anyone talked about it, unfortunately where quercetin significantly reduced the duration of a cold.

00:58:01: So that's very exciting to vitamin D and evergreen for both us right?

00:58:06: But you don't get tired of saying yeah your level should be right And especially chronic inflammation will deplete your vitamin d levels extremely fast meaning You'll also have a very high demand.

00:58:17: so That something you should definitely look at.

00:58:19: Yeah, I'd say those are The four most important ones there.

00:58:23: tons of others that theoretically also reduce inflammation.

00:58:26: We could talk about all kinds of plant compounds, but you get those pretty well through diet.

00:58:31: these ones here are very researched and they're certainly good as an add-on.

00:58:36: And what we haven't mentioned yet aside from the molecules is quality a super important issue because if it ends up containing heavy metals or something then you're actually only making a mediocre.

00:58:50: Which

00:58:50: causes chronic inflammation

00:58:51: exactly because heavy metals also cause chronic inflammation with plant compounds, You should always watch out for pesticides right?

00:58:58: Because pesticides also promote inflammation, promote chronic inflammation.

00:59:02: so there it's worth spending A few more euros because you want to do something good For yourself and not just take Something for the sake of taking It Right.

00:59:11: There are a Few pitfalls there.

00:59:14: otherwise Yeah your partly keeping the inflammation going, right?

00:59:18: Because the effect kind of fizzles out because other bad stuff is coming in and mixing with the good.

00:59:25: But otherwise... Yeah I hope we've answered as many questions that were received as possible.

00:59:31: As i said We didn't just do a Q&A but tried to structure this episode so everyone got answers well.

00:59:42: I hope we succeeded, otherwise there'll be another Q&A episode or you're welcome to submit your remaining questions.

00:59:50: Either comment on any of the platforms where were available most commonly Spotify, Apple Podcasts and YouTube Or just write to podcast at beyondlifespan.de.

01:00:02: Inflammation is also something that I like to bring up in the Beyond Lifespan newsletter, so feel free to subscribe.

01:00:10: You can find a link on the show notes and Max any closing words?

01:00:15: I'll let you have your last word today!

01:00:17: Oh wow...you know i don't actually have much more to say..i think we've covered most of it but like i said inflammation is a huge topic.

01:00:25: We definitely didn't cover everything.

01:00:28: If anymore questions come up just let us know Mario was always happy and take care of that.

01:00:33: Otherwise, maybe we'll do another episode on it if there are still a lot of unanswered questions.

01:00:39: Thanks for listening thanks for watching.

01:00:41: see you next time!