Beyond Lifespan Longevity Podcast (English Edition)

Dietary fiber is making a comeback through the “fibermaxxing” trend—and for good reason. We explain how soluble and insoluble fiber work differently, how they support the gut microbiome, and why short-chain fatty acids such as butyrate matter for the intestinal barrier and inflammation.

We discuss fiber’s effects on blood sugar and satiety, its potential GLP-1-like effects and its role in weight management. Most people eat far too little fiber, so we share realistic ways to reach 35 to 50 grams per day and the foods that make the biggest difference.

We also assess modern prebiotic and high-fiber drinks, resistant starch, the “cook and cool” method, practical ways to increase intake and situations in which more fiber may require caution.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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In this episode, we show you step by step how to structure a personal supplement routine without getting lost in 20 different products. We cover the questions to ask before buying a supplement, why diet, stress, medication and sun exposure matter, and how to classify supplements into three goals: correcting deficiencies, supporting a therapeutic objective and improving performance.

We also discuss a foundational stack built around vitamin D, omega-3, magnesium, creatine, zinc, selenium and B vitamins. Common pitfalls include excessive zinc, apparent iron deficiency and combining overlapping products. In many cases, testing first is more useful than supplementing blindly.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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Chronic inflammation—the body’s “silent fire”—often goes unnoticed but can affect almost every organ system over time. We explain the difference between acute and chronic inflammation, which biomarkers may be useful, including hs-CRP, IL-6 and TNF-alpha, and the common drivers behind persistent inflammation.

These drivers range from insulin resistance, visceral fat and chronic stress to hidden inflammatory sources in the mouth. We also discuss how diet, exercise, sleep and selected micronutrients may help lower inflammation and support healthier aging.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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NAD+ is one of the central molecules in longevity research. Why do NAD+ levels decline with age? What can supplements such as niacin and NR achieve? Are NAD+ infusions useful, and can NAD status be measured with dried-blood testing?

In this episode, you will learn:

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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Protein is everywhere: bars, shakes, high-protein pasta and more. But how much protein do we really need, and which sources are best? We discuss satiety, muscle growth, mTOR and longevity, bioavailability, animal versus plant protein, fiber and useful daily targets.

We also address common claims about kidney damage, cancer risk and protein shakes, and explain why fiber and minimally processed foods remain essential even in the high-protein era.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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Does sugar-free automatically mean healthy? Not quite. Some sweeteners are thousands of times sweeter than sugar and appear in countless fitness drinks and protein bars. We examine how the gut microbiome, metabolism and brain may respond to aspartame, sucralose and other sugar substitutes.

We discuss acceptable daily intake limits, appetite regulation through the hypothalamus, and potential effects on insulin, hunger and cognitive performance. We also explain why heating sucralose can be problematic and why recent observational and mechanistic studies have linked the sugar alcohols xylitol and erythritol to questions about cardiovascular and blood-flow risk.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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BPC-157 is marketed in biohacking and fitness as a “miracle peptide” for faster healing, reduced inflammation and improved recovery. But how strong is the evidence?

In this episode, we cover:

This episode is for education only and does not provide a recommendation to use BPC-157.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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Creatine has evolved from a gym supplement into a broader healthy-aging tool. Research suggests benefits for muscular energy, strength and recovery, protection against age-related muscle loss and potentially cognitive performance.

We review the evidence, practical dosage and everyday use, and address persistent myths about hair loss and kidney damage. We also explain why creatine monohydrate remains the reference form for most people.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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Lipoprotein(a), abbreviated Lp(a), is a powerful and often inherited risk factor for heart attack, stroke and aortic valve stenosis. We explain when to measure Lp(a), why units matter, how thresholds are interpreted and when imaging such as a coronary artery calcium score or CT angiography may be useful.

We also discuss today’s risk-management options—including aggressive LDL and ApoB control, statins, PCSK9 inhibitors and bempedoic acid—as well as emerging RNA-based therapies. The episode ends with clear next steps for anyone with elevated Lp(a).

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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What would we do with only €100 per month if the goal were to maximize healthy lifespan? Mario and Max independently created their own low-budget longevity plans and compare where limited money can have the greatest impact.

We cover exercise, sleep, nutrition, supplements, oral hygiene, preventive care and diagnostics—all with an evidence-based, minimalist and practical approach. The episode also includes several high-impact habits that cost nothing at all.

Disclosure: This is an AI-translated English version of the original German episode, using synthetic versions of the hosts’ voices with their consent.

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