Miscellaneous

These supplements are meant to complement a healthy and balanced diet, not replace proper nutrition. A balanced diet should always be your foundation for good health. Quality of supplements, timing of intake, and interactions between different supplements can all impact their effectiveness. The supplement stack may need adjustments based on your specific circumstances such as: Diet choices (e.g., vegan, vegetarian, or avoiding specific foods) Health conditions and medications Training goals and activity levels Age and gender Blood work results and known deficiencies General Supplement Stack Supplement Protocol Breakdown Good For Protein Shake Daily, split across meals Full amino acid profile, ~2 g/kg body weight Muscle growth, recovery Curcumin Daily, with a meal 350 mg Anti-inflammatory, joint health Zinc-Histidine Every 2nd day, after a meal 25 mg Zinc, 25 mg L-Histidine, 0.5 mg Copper Immunity, recovery, testosterone Iodine (from Kelp) Daily, with breakfast 150 µg Thyroid health Creatine Daily, anytime 3 g Strength, muscle mass, recovery Astaxanthin Daily, with a meal 160 mg Oleoresin (8 mg Astaxanthin), 3 mg Manganese Antioxidant, skin, eye health Coenzyme Q10 Daily, with a meal 100 mg Energy, cardiovascular health Ashwagandha Daily, in the evening 400 mg Ashwagandha, 100 mg Vitamin C, 20 mg Withanolides Stress, sleep, performance Vitamin D3 + K2 Every 3rd day, with breakfast 5,000 IU Vitamin D3 (125 μg), 200 μg Vitamin K2 (~1,666 IU Vitamin D3 and 66 μg K2/day) Bone health, immunity, calcium metabolism Vitamin B Complex Daily, with breakfast Choline, Inositol, Betain, B1, B2, B3, B5, B6, B7, B9, B12 Energy, metabolism, nerve health Magnesium (Citrate) Daily, in the evening 300 mg Muscle function, relaxation Omega-3 Daily, with a meal 1200 mg EPA, 600 mg DHA Heart, brain, anti-inflammatory Vitamin E Daily, with a meal 60 mg Antioxidant, cell protection Nattokinase Daily, with a meal 2000 U (100 mg) Cardiovascular health, circulation Collagen Daily, in the evening 15-20 g Skin, joint health, recovery Supplement Stack for pregnant women Supplement Protocol Breakdown Good For Protein Shake Daily, split across meals Full amino acid profile, ~2 g/kg body weight Muscle growth, fetal development Zinc-Histidine Every 2nd day, after a meal 25 mg Zinc, 25 mg L-Histidine, 0.5 mg Copper Immunity, recovery Iodine (from Kelp) Daily, with breakfast 150 µg Thyroid health, fetal brain development Iron Daily, with food 30 mg Blood oxygen transport, fetal growth Astaxanthin Daily, with a meal 160 mg Oleoresin (8 mg Astaxanthin), 3 mg Manganese Antioxidant, skin health Coenzyme Q10 Daily, with a meal 100 mg Energy, cardiovascular health Vitamin D3 + K2 Every 3rd day, with breakfast 5,000 IU Vitamin D3 (125 μg), 200 μg Vitamin K2 (~1,666 IU Vitamin D3 and 66 μg K2/day) Bone health, immunity Vitamin B Complex Daily, with breakfast Choline, Inositol, Betain, B1, B2, B3, B5, B6, B9 (600 µg), B12 (2.5 µg) Energy, fetal development Magnesium (Citrate) Daily, in the evening 500-600 mg Muscle function, reducing cramps Calcium Daily, with meals 1,200 mg Bone health, fetal development Omega-3 Daily, with a meal 1200 mg EPA, 600 mg DHA Brain, eye, and fetal development Vitamin E Daily, with a meal 60 mg Antioxidant, cell protection Collagen Daily, in the evening 15-20 g Skin, joint health, recovery Key Differences to the general stack: ...

Heavy Metals Aluminium (ALUM) / Aluminium - Metall-Rohr Blei (BLES) / Lead - EDTA-Blut Kadmium (CADS) / Cadmium - EDTA-Blut Chrom (CHRO) / Chromium - Serum Mangan (MANV) / Manganese - Heparin-Blut Quecksilber (QUES) / Mercury - EDTA-Blut Hormones Cortisol (COR1) / Cortisol - Serum DHEA-Sulfat (DHES) / DHEA-Sulfate - Serum Estradiol (Östradiol, OSTA) / Estradiol (E2) - Serum Freies T3 (FT3) / Free Triiodothyronine (T3) - Serum Freies T4 (FT4) / Free Thyroxine (T4) - Serum Luteinisierendes Hormon (LH) / Luteinizing Hormone (LH) - Serum Progesteron / Progesterone (Female only) - Serum Testosteron frei (TEST) / Testosterone, Free - Serum Testosteron gesamt (TESG) / Testosterone, Total - Serum TSH basal (TSH5) / Thyroid-Stimulating Hormone (TSH) - Serum Somatomedin C (SOMA) / Insulin-like Growth Factor 1 (IGF-1) - Serum Dihydro-Testosteron (DIHY) / Dihydrotestosterone (male) - Serum Östron (OSTR) / Estrone - Serum PSA gesamt (PSA) / Prostate-Specific Antigen (male only) - Serum Follikelstimulierendes Hormon (FSH) / Follicle Stimulating Hormone (FSH) - Serum Prolaktin (PROL) / Prolactin - Serum PSA frei (PSAF) / PSA Free (reflex) (male only) - Serum PSA Quotient (PSAQ) / Prostate Specific Antigen PSA %, Free (male only) - Serum Sexualhormon-bindendes Globulin (SHBG) / Sex Hormone Binding Globulin (SHBG) - Serum Leptin (LEPT) / Leptin - Serum Vitamins & Minerals Vitamin A (VITA) / Vitamin A - Serum Vitamin B1 (VIB1) / Vitamin B1 - EDTA-Blut Vitamin B2 (VIB2) / Vitamin B2 - EDTA-Blut Vitamin B3 (Nicotinsäureamid, NICO) / Vitamin B3 (Niacinamide) - Serum Vitamin B6 (VIB6) / Vitamin B6 - EDTA-Blut Vitamin B12 (VI12) / Vitamin B12 - Serum Vitamin C (VITC) / Vitamin C - Serum gefroren Vitamin D (25-OH, VITD) / Vitamin D - Serum Vitamin E (VITE) / Vitamin E - Serum Vitamin K1/K2 (K1K2) / Vitamin K1/K2 - Serum gefroren/geschützt vor Licht Selen (SELE) / Selenium - Serum Zink (ZINK) / Zinc - EDTA-Blut Kalium (KALI) / Potassium - Serum Magnesium (MAGN) / Magnesium - Serum Calcium (CALC) / Calcium - Serum Natrium (NATR) / Sodium - Serum Phosphat (POPH) / Phosphorus (Phosphate) - Serum Jod (JODS) / Iodine - Serum Eisen (EISE) / Iron - EDTA-Blut Folsäure (FOLS) / Folic Acid - EDTA-Blut Kupfer (KUPF) / Copper - EDTA-Blut Vitamin H (Biotin, BIOT) / Vitamin H (Biotin) - Serum Eisensättigung (EISS) / Iron % Saturation - EDTA-Blut Eisenbindungskapazität (EISB) / Iron Binding Capacity (TIBC) - EDTA-Blut Fatty Acids Omega-3-Fettsäuren (O3ERY) / Omega-3 Fatty Acids (EPA+DHA) - EDTA-Plasma Omega-6-Fettsäuren / Omega-6 Fatty Acids - EDTA-Plasma Omega-3: EPA+DPA+DHA (O3TOT) / Omega 3: EPA+DPA+DHA - EDTA-Plasma Omega-3 Gesamt (O3GES) / Omega 3 Total - EDTA-Plasma Omega-6 Gesamt (O6GES) / Omega 6 Total - EDTA-Plasma Omega-6: Linolsäure (O6LIN) / Omega 6: Linoleic Acid - EDTA-Plasma Omega-6: Arachidonsäure (O6ARA) / Omega 6: Arachidonic Acid - EDTA-Plasma Arachidonsäure/EPA-Verhältnis (AAEPA) / Arachidonic Acid/EPA Ratio - EDTA-Plasma Omega-6/Omega-3-Verhältnis (O6O3R) / Omega 6/Omega 3 Ratio - EDTA-Plasma Lipids & Cholesterol Cholesterin (CHOL) / Total Cholesterol - Serum HDL-Cholesterin (HDLC) / HDL Cholesterol - Serum LDL-Cholesterin (LDLH) / LDL Cholesterol - Serum HDL Large / HDL Large - Serum Mittleres LDL (LDLM) / LDL Medium - Serum LDL-Partikelanzahl (LDLP) / LDL Particle Number - EDTA-Plasma LDL-Muster (LDPT) / LDL Pattern - Serum LDL-Peakgröße (LDPS) / LDL Peak Size - Serum Kleines LDL (LDLS) / LDL Small - Serum Lipoproteinfraktionierung (LIPF) / Lipoprotein Fractionation - Serum Lipoprotein(a) (LIPA) / Lipoprotein (a) - EDTA-Plasma Triglyceride (NTFE) / Triglycerides - Serum Non-HDL Cholesterin / Non-HDL Cholesterol - Serum Proteins & Enzymes Gesamt-Eiweiß (GESE) / Total Protein - Serum Albumin / Albumin - Serum Globulin / Globulin - Serum Transferrin (TRFE) / Transferrin - Serum Ferritin (FERR) / Ferritin - Serum Coenzym Q10 (CQ10) / Coenzyme Q10 - Serum GOT (GOTR) / Aspartate Transaminase (AST) - Serum GPT (GPTR) / Alanine Transaminase (ALT) - Serum γ-GT (GAGT) / GGT - Serum LDH (LADH) / Lactate Dehydrogenase (LDH) - Serum Carnitin frei (CARN) / Free Carnitine - Serum gefroren BUN / Kreatinin-Verhältnis (BCRV) / BUN / Creatinine Ratio - Serum Kohlendioxid (CO2) / Carbon Dioxide - Serum Alk. Phosphatase (ALKP) / Alkaline Phosphatase - Serum Elektrophorese (ELSA) / Electrophoresis - Serum Amylase (AMYL) / Amylase - Serum Lipase (LIPA) / Lipase - Serum Apolipoprotein B (APOB) / Apolipoprotein B (Apo B) - Serum Chlorid (CHLO) / Chloride - Serum Geschätzte glomeruläre Filtrationsrate (GFRT) / Estimated Glomerular Filtration Rate (eGFR) - Serum Glucose & Metabolism & Liver Glukose / Glucose - EDTA-Blut HbA1c (HBA1C) / Hemoglobin A1c - EDTA-Blut Harnstoff (HRST) / Blood Urea Nitrogen (BUN) - Serum Kreatinin (KREA) / Creatinine - Serum Homocystein (HOME) / Homocysteine - EDTA-Plasma Insulin (INSU) / Insulin - Serum Bilirubin gesamt (BILI) / Total Bilirubin - Serum Harnsäure (HSRE) / Uric Acid - Serum Blood Components Großes Blutbild (BBG) / Complete Blood Count (CBC) - EDTA-Blut Hämoglobin / Hemoglobin - EDTA-Blut Mittleres Korpuskuläres Hämoglobin (MCH) / Mean Corpuscular Hemoglobin (MCH) - EDTA-Blut Mittlere Korpuskuläre Hämoglobinkonzentration (MCHC) / Mean Corpuscular Hemoglobin Concentration (MCHC) - EDTA-Blut Mittleres Korpuskuläres Volumen (MCV) / Mean Corpuscular Volume (MCV) - EDTA-Blut Mittleres Thrombozytenvolumen (MPV) / Mean Platelet Volume (MPV) - EDTA-Blut Erythrozytenverteilungsbreite (RDW) / Red Cell Distribution Width (RDW) - EDTA-Blut Hämatokrit / Hematocrit - EDTA-Blut Thrombozyten / Platelet Count - EDTA-Blut Erythrozyten (RBC) / Red Blood Cell Count - EDTA-Blut Leukozyten / White Blood Cell Count - EDTA-Blut Basophils / Basophils - EDTA-Blut Lymphozyten / Lymphocytes - EDTA-Blut Monozyten / Monocytes - EDTA-Blut Eosinophils / Eosinophils - EDTA-Blut Neutrophils / Neutrophils - EDTA-Blut Inflammation Markers CRP sensitiv (CRPS) / High-Sensitivity C-Reactive Protein (hs-CRP) - Serum Rheumafaktor IgM quantitativ (RFQU) / Rheumatoid Factor - Serum Antinukleäre Antikörper (ANA) / Antinuclear Antibodies (ANA) Screen - Serum ANA Muster (ANAM) / Antinuclear Antibodies (ANA) Pattern - Serum ANA Titer (ANAT) / Antinuclear Antibodies (ANA) Titer - Serum Antistreptolysin (ASTA) / Antistreptolysin (ASO) - Serum Gliadin-Antikörper IgA/IgG (GLIA/GLGA/GLGG) / Gliadin Antibodies IgA/IgG - Serum IgE gesamt (IGE) / Total IgE - Serum Amino Acids Aminosäuren (AMSQ) / Amino Acids - EDTA-Plasma gefroren Tumor Markers CA 15-3 (CA15) / CA 15-3 (Cancer Antigen 15-3) - Serum CEA (CEA) / Carcinoembryonic Antigen - Serum Viral Markers EBV-Capsid IgG (EBAG) / EBV Capsid IgG - Serum EBV-Capsid IgM (EBAM) / EBV Capsid IgM - Serum EBV-Nucleus-1 IgG (EBNA) / EBV Nuclear Antigen IgG - Serum Blood Type Blutgruppe und Rhesus-Faktor (BLUT) / ABO Group and Rhesus (Rh) Factor - EDTA-Blut

Metformin: Benefits, Risks, and Treatment Guidelines Metformin stands as one of the most widely prescribed medications for type 2 diabetes management. Beyond its primary use, research has uncovered numerous potential benefits ranging from weight management to possible anti-aging effects. This comprehensive guide explores the benefits, risks, and proper usage of metformin. :point_right: Key takeaways: Metformin effectively controls blood sugar by improving insulin sensitivity and reducing liver glucose production Common side effects include gastrointestinal issues, which can be minimized by starting with a low dose Regular monitoring of kidney function and vitamin B12 levels is essential for long-term safety Beyond diabetes management, metformin shows promise in weight management, cardiovascular health, and potential anti-aging effects 1. Understanding Metformin’s Benefits Blood Sugar Control Reduces blood glucose levels through decreased liver glucose production Improves insulin sensitivity in body tissues Helps maintain stable blood sugar levels throughout the day Weight Management Associated with modest weight loss or weight stabilization Improves metabolism and reduces fat storage Particularly beneficial for overweight individuals Additional Health Benefits Reduces inflammation and oxidative stress Improves cardiovascular health through better lipid profiles Shows potential in cancer risk reduction Demonstrates neuroprotective properties May contribute to longevity through improved mitochondrial function 2. Side Effects and Safety Considerations Common Side Effects Gastrointestinal issues affect up to 30% of users: Nausea Diarrhea Abdominal discomfort Bloating Vitamin B12 deficiency with long-term use Changes in gut microbiota composition Serious Concerns Lactic acidosis (rare but serious) Higher risk in patients with: Severe kidney disease Liver dysfunction History of lactic acidosis 3. Treatment Guidelines Dosing Protocol Starting dose: 500 mg once daily Gradual increase to 1,500-2,000 mg/day in divided doses Extended-release formulations available for better tolerance Monitoring Requirements Regular kidney function tests Vitamin B12 level checks Ongoing assessment of gastrointestinal tolerance Periodic evaluation of treatment efficacy Contraindications Severe kidney disease Liver dysfunction History of lactic acidosis Certain acute conditions affecting kidney or liver function 4. Practical Recommendations Optimizing Treatment Take with meals to minimize gastrointestinal effects Start with a low dose and increase gradually Consider extended-release formulations if experiencing side effects Maintain regular monitoring schedule with healthcare provider Lifestyle Integration Combine with healthy diet and regular exercise Stay well-hydrated Monitor for signs of vitamin B12 deficiency Report any persistent side effects to healthcare provider References Fruehwald-Schultes et al., 2001 : Metformin does not adversely affect hormonal and symptomatic responses to recurrent hypoglycemia Wu et al., 2017 : Metformin alters the gut microbiome of individuals with treatment-naive type 2 diabetes Bouchoucha et al., 2011 : Metformin and digestive disorders Lee, 1996 : Metformin in Noninsulin-Dependent Diabetes Mellitus Morgillo et al., 2017 : Safety analysis of metformin in combination therapy Elbere et al., 2018 : Impact of metformin on gut microbiome Schwartz et al., 2006 : Clinical study on extended-release metformin Ekström et al., 2012 : Large-scale study on metformin safety Rojas & Gomes, 2013 : Comprehensive review of metformin’s role

The Science of Tongue Scrapers: A Practical Guide for Oral Health Enthusiasts When we think of oral hygiene, brushing and flossing often dominate the conversation. But have you considered the impact of your tongue on your overall oral health? Below, we examine the scientific evidence behind tongue scraping, its benefits, and practical recommendations. :point_right: key take aways: Use a tongue scraper every morning before brushing teeth Stainless steel scrapers are more durable and eco-friendly, but plastic ones work well too Benefits include fresher breath, improved taste perception, and reduced oral bacteria Clean your scraper with warm water before and after each use 1. Understanding Tongue Scrapers What They Do A tongue scraper is designed to remove the biofilm (coating of debris, dead cells, and bacteria) that accumulates on the tongue’s surface. This coating not only contributes to bad breath but can harbor harmful bacteria linked to various oral health issues. ...