In an earlier post, I wrote about quantifying my biological age with ( The importance of that post is illustrated by the finding that based on data from 13 blood tests between 2016 – 2019, my average biological age is 29.2y, which is ~33% younger than my chronological age. […]

Lately I’ve been drinking lots of spinach-banana smoothies, here’s the recipe! Baby spinach, 5 oz A small piece (~20g) of jerusalem artichokes, for its prebiotic potential Frozen bananas, 5-7 oz Water, 4-6 oz Put all that into the blender, then drink it…It’s delicious and nutrient packed! If you’re interested, please have a […]

Within the body, meat, grains, and nuts are generally acid-forming, whereas vegetables and fruits are alkaline-forming. Is the distinction between whether your diet is acid- or alkaline-forming important for optimal health and lifespan? In an earlier post, I discussed the importance of PRAL (potential renal acid load) by correlating it […]

In an earlier post, I wrote about the association between biomarkers of systemic acid-base balance (serum bicarbonate, the anion gap, urinary pH) with all-cause mortality risk ( Based on these data, systemic acidity may not be optimal for health and longevity, when compared with more alkaline values. Can circulating acid-base biomarkers […]

How do I eat ~100 grams of fiber, on average, every day? Here’s my full dietary breakdown from December 30, 2015: Green tea is associated with reduced all-cause mortality risk (, so I start every day with  green tea + lemon. Then, I ate a giant salad (, consisting of pickles, […]

In a previous post, with the goal of reducing all-cause mortality risk I wrote about obtaining (at least) 1000 micrograms of Vitamin K per day. To do that, I’ve begun making pineapple-spinach smoothies! To make it, I used 8 oz of fresh pineapple, which I put in the freezer for […]

How much selenium is optimal for health? To address this question, I’ll examine the association between circulating levels of selenium with all-cause mortality risk. Then, I’ll identify a dietary selenium intake that corresponds to optimal plasma selenium levels. Let’s have a look! A variety of studies have investigated associations between plasma (or serum) selenium with […]

In a previous article I wrote about the effect of epicatechin on reducing myostatin, which may increase muscle mass ( Are there any other ways to inhibit myostatin with the goal of increasing muscle mass? 10 grams of essential amino acids have been shown to reduce myostatin levels in skeletal […]

Homemade chocolate recipe: 1 oz raw, organic cacao beans 1-3 oz. Medjool dates, depending on your desired level of sweetness Put both into the food processor until smooth (~2 min). Then, take it out and enjoy! If you’re interested, please have a look at my book!

In an earlier article I wrote about how cooking foods at a high temperature (greater than 250ºF, including frying, baking, roasting and grilling) produces the neurotoxic and carcinogenic compound, acrylamide ( However, the adverse effects acrylamide that I discussed were solely based on rodent studies. In this follow-up article, I’ll […]