Best Selling Author: This Diet Will Betray You!

Best Selling Author: This Diet Will Betray You!

Is the longevity supplement hype real - or are you wasting money? Bestselling author Bas Kast breaks down what actually works in nutrition, supplements, and slow aging. Most people don't suffer from a lack of health advice. They suffer from too much of it. One expert says eat more protein, the next says cut animal foods. One says supplements are useless, the next sells a 100-pill longevity stack - and all of it sounds convincing. In this episode of Return on Health, hosts Niko Hems and Miguel Medina sit down with Bas Kast - the science author whose book The Diet Compass (Der Ernährungskompass) sold over 1 million copies - to separate evidence from noise. We cover what still holds up in nutrition science, which supplements are worth taking (and which are pure marketing), why you are never the "average" person in a study, and Bas's new project SlowAger. ━━━━━━━━━━━━━━━ 👤 ABOUT THE GUEST ━━━━━━━━━━━━━━━ Bas Kast is a science journalist and bestselling author known for translating complex nutrition and longevity research for a general audience - without academic jargon or wellness hype. His book "The Diet Compass" (Der Ernährungskompass) became an international bestseller with 1M+ copies sold, grounded in thousands of peer-reviewed studies. His newer work focuses on vitamins and supplements (the "Vitamin Compass" / Der Vitamin-Kompass), and his current project, SlowAger, explores the messy intersection of nutrients, supplements and healthy aging. ━━━━━━━━━━━━━━━ 🎙️ ABOUT THE HOSTS ━━━━━━━━━━━━━━━ Niko Hems is a longevity expert and Head of Growth at YEARS, a company building a longitudinal, multi-modal health dataset to make prevention personal and data-driven. Miguel Medina is co-host of Return on Health, a podcast built on a simple idea: a system always produces the outcomes it's incentivized to produce - so if we want better health outcomes, we need better incentives. ━━━━━━━━━━━━━━━ ⏱️ CHAPTERS ━━━━━━━━━━━━━━━ 00:00 Too much health advice — the real problem with health information 01:18 How Bas Kast got into nutrition: headaches, low-carb & a personal wake-up call 05:15 Where health communication goes wrong: incentives & the Brian Johnson effect 12:19 The 3 principles of healthy eating (Michael Pollan's rule explained) 15:04 What Bas changed his mind on: whole grains, the gluten myth, cheese & intermittent fasting 21:01 Population data vs. personalization: why nutrition averages mislead you 28:28 A data-driven future for nutrition, CGMs & the 10-year Diet Compass update 33:25 The supplement hype: do we really need supplements? (NMN, NR, spermidine, taurine) 44:48 SlowAger, low-dose lithium & how to weigh risk vs. caution 51:06 Lightning round: 3 steps to use supplements intelligently 52:39 The most underrated supplement category (AREDS, lutein & zeaxanthin for eye health) 57:20 Return on Health: the one thing to fix in medicine — treat your body like your teeth ━━━━━━━━━━━━━━━ 💡 KEY QUESTIONS ANSWERED ━━━━━━━━━━━━━━━ - Do longevity supplements like NMN, NR and spermidine actually work? - What are the 3 simple rules for a healthy diet? - Is gluten bad for you if you're not sensitive? - Why does the same diet work for one person and fail for another? - Which supplements are actually backed by strong evidence? - Is low-dose lithium safe as a supplement? - Why is the medical system "too reactive" — and how do we fix it? ━━━━━━━━━━━━━━━ 🔗 LINKS ━━━━━━━━━━━━━━━ 📚 Bas Kast - The Vitamin Compass: https://vitaminkompass.com/ 🔔 Subscribe for a new episode every week

Functional Medicine MD: What 5,000+ Patients Taught Him About Root Cause Medicine

Functional Medicine MD: What 5,000+ Patients Taught Him About Root Cause Medicine In this episode of Return on Health, we speak with Dr. Peter Martin, physician, former CNS pharmacology researcher, and founder of FunMed, one of Europe’s leading functional medicine clinics. Peter spent around 15 years in pharmacology research before his own burnout pushed him to look beyond the conventional model of symptom control. What started as a personal search for recovery became a data-driven clinical model built around root cause medicine, extensive biomarker testing, gut health, metabolism, and chronic disease prevention. We talk about what functional medicine actually means, why chronic disease often needs a different care model, and what Peter has learned from treating more than 5,000 patients. He explains why fasting insulin may be one of the most overlooked markers in modern healthcare, how low-grade inflammation is often connected to gut health, and why normal lab results do not always mean someone is truly healthy. We also get into the controversial parts: large biomarker panels, false positives, red meat, vegan diets, anti-nutrients, carnivore diets, and the weakness of much nutrition research. Peter also shares why he believes functional medicine could become part of the European healthcare system, especially if reimbursement shifts from visits and procedures toward actual health outcomes. This episode covers: * What 5,000+ patients taught him * Why fasting insulin is often missed * How root cause medicine could change care Topics discussed: 00:00 Introduction 01:00 What FunMed does differently 02:00 Real-world data from 5,000+ patients 03:30 From CNS pharmacology to functional medicine 07:00 Root cause medicine vs symptom control 10:30 Precision health in Sweden and Germany 15:30 Why FunMed tests around 200 biomarkers 21:00 False positives and the problem with large panels 28:00 Fasting insulin and insulin resistance 31:00 Low-grade inflammation and gut health 35:30 Low-carb and ancestral nutrition 41:00 Vegan diets, nutrient deficiencies, and bio-individuality 49:30 Red meat, nutrition research, and epidemiology 56:00 Functional medicine and insurance coverage 59:00 Rapid fire: biomarkers, magnesium, carnivore diet, healthcare reform Guest Dr. Peter Martin Physician, former CNS pharmacology researcher, founder of FunMed, and one of the leading voices trying to bring functional medicine and precision health into European healthcare. Guest links LinkedIn: https://www.linkedin.com/in/peter-martin-31b23342/ [https://www.linkedin.com/in/peter-martin-31b23342/] FunMed: https://www.funmed.se/?srsltid=AfmBOorlgUNnEK1ba7p_zIxug35sx3YMSq6PmYiufq6xJH1VAQ-EiQc0 [https://www.funmed.se/?srsltid=AfmBOorlgUNnEK1ba7p_zIxug35sx3YMSq6PmYiufq6xJH1VAQ-EiQc0] Return on Health is available wherever you get your podcasts. If you enjoyed this episode, leaving a 5-star rating on Spotify helps us bring more honest conversations about health, longevity, and medicine to more people.

Harvard MD: The Truth About Peptides And Longevity Medicine

Harvard MD: The Peptide Boom Is Here.. But Is Medicine Ready? In this episode of Return on Health, Niko and Miguel speak with Dr. Anand Vinjamoori, Harvard Medical School and Harvard Business School trained physician, former founding Chief Medical Officer at Modern Age, advisor to Superpower, and founder of Next Generation Medicine. Together, they discuss why longevity medicine is booming while many companies still struggle to build sustainable businesses, why peptides may become one of the next major waves in health optimization, and why the future of biomarkers will likely require a much more individualized and data-driven approach. This episode covers: The peptide boom and why it matters Why longevity businesses often fail What biomarkers can and cannot tell us Dr. Anand explains why the current medical evidence system may be too slow for the next generation of therapies, how real-world data and patient registries could help close the evidence gap, and why biomarkers should be used with nuance rather than treated as absolute truth. He also shares his view on overhyped interventions, the role of exercise, and the cultural differences between American optimization culture and European lifestyle rhythms. Key topics Longevity medicine and market timing The business challenges behind longevity clinics Customer acquisition and why messaging matters The rise of peptides in health optimization Evidence gaps, real-world data, and patient registries Personalized medicine and individual risk assessment Biomarkers, multi-omics, and biological individuality Why HBA1c can be overinterpreted Exercise as one of the strongest health interventions Cold plunges and the problem of overapplied hormesis European lifestyle culture vs. American optimization culture Chapters 00:00 The Longevity Paradox 01:03 Building Modern Age and the Early Longevity Market 05:04 Personal Motivations Behind Longevity Medicine 07:57 What Patients Actually Want From Longevity Care 11:39 Why Many Longevity Businesses Struggle 15:12 How Customer Preferences Have Changed 18:21 Peptides as the Next Big Wave 19:07 Peptides, Regulation, and Medical Experimentation 24:24 The Evidence Gap in Peptide Use 30:58 Why Medicine Needs Better Risk Assessment 36:59 Biomarkers and Biological Ground Truth 44:20 Multi-Omics and the Future of Measurement 48:35 Which Biomarkers Are Useful — And Which Are Noise? 52:42 Culture, Lifestyle, and Health Optimization 55:45 Lightning Round: Metrics, Interventions, and Healthcare Reform Guest Dr. Anand VinjamooriHarvard Medical School and Harvard Business School trained physician, former founding Chief Medical Officer at Modern Age, advisor to Superpower, and founder of Next Generation Medicine. Guest links LinkedIn: https://www.linkedin.com/in/vinjamoori/ [https://www.linkedin.com/in/vinjamoori/] Next Generation Medicine: https://www.nextgenerationmedicine.co/ [https://www.nextgenerationmedicine.co/] Superpower: https://www.linkedin.com/company/superpower/posts/?feedView=all [https://www.linkedin.com/company/superpower/posts/?feedView=all] Listen now Return on Health is available wherever you get your podcasts. If you enjoyed this episode, leaving a 5-star rating on Spotify helps us bring more honest conversations about health, longevity, and medicine to more people.

Geriatrician: Most Aging Is Preventable (But We Start Too Late)

Most people think aging is something that happens later. In reality, the processes that determine how you age — and whether you stay functional — start decades earlier. In this episode of Return on Health, we sit down with Roberta Vella Azzopardi, a geriatrician and geroscientist with a PhD in cognitive frailty, to break down what aging actually looks like in clinical practice. Instead of focusing on single diseases, this conversation zooms out: Why do people lose independence? What really drives decline? And where are the biggest missed opportunities in prevention? What this episode covers * Why modern medicine often intervenes too late * What frailty really means — and why it matters more than age * How loss of muscle drives metabolic and cognitive decline * The concept of peak span and why function beats lifespan * Why hearing loss is one of the biggest overlooked dementia risk factors * The massive gap in menopause and women’s health care * What actually works vs. what’s just hype in longevity Key takeaways Frailty is best understood as loss of physiological reserves. When those reserves drop below a certain threshold, even small stressors can lead to long-term decline. This is why two people at the same age can look completely different clinically — one independent, one dependent. A major driver of this process is muscle loss. Muscle is not just about movement. It directly affects metabolic health, insulin sensitivity, and even brain function. The good news: even later in life, resistance training and sufficient protein intake can still improve outcomes. One of the most underestimated risk factors discussed in this episode is hearing loss. It contributes to cognitive decline through increased cognitive load, social isolation, and shared vascular mechanisms — yet remains widely underdiagnosed and undertreated. Another critical blind spot is women’s health, especially around menopause. Many symptoms are treated in isolation instead of addressing underlying hormonal changes, leading to years of missed intervention opportunities. Timestamps (00:00) Introduction & Roberta’s background (04:30) Frailty explained: vulnerability vs. age (11:00) Why prevention starts decades earlier (16:50) Reversing decline: muscle, protein, training (21:00) Peak span vs. lifespan (28:30) Menopause and missed diagnoses (36:30) Dementia prevention & modifiable risks (37:00) Hearing loss and cognitive decline (50:00) Busting common aging myths (55:00) Lightning round insights Takeaways * Start investing in your health early — not when problems appear * Maintain muscle mass through resistance training and protein intake * Don’t ignore hearing health — it directly impacts brain health * Look at root causes, not isolated symptoms * Prevention is not one intervention — it’s a system Roberta: https://www.linkedin.com/in/roberta-vella-azzopardi-md-phd-8235878a/ [https://www.linkedin.com/in/roberta-vella-azzopardi-md-phd-8235878a/] Return on Health: https://returnonhealth.de/ [https://returnonhealth.de/] Niko: https://www.linkedin.com/in/niko-hems/ [https://www.linkedin.com/in/niko-hems/] https://www.instagram.com/niko_hems [https://www.instagram.com/niko_hems] https://nikohems.de/ [https://nikohems.de/] Miguel: https://www.linkedin.com/in/miguel-medina-stanivukovic-857b9720b/ [https://www.linkedin.com/in/miguel-medina-stanivukovic-857b9720b/] https://www.instagram.com/miguelmedinastanivukovic/?hl=en [https://www.instagram.com/miguelmedinastanivukovic/?hl=en]

Karolinska MD PhD: The Hidden Phase Before Disease

Karolinska MD PhD: You Feel Healthy. Your Data Disagrees Most people think they’re healthy. But biology doesn’t care how you feel. Long before symptoms show up, your physiology is already shifting.. and most check-ups won’t catch it. In this episode, we sit down with Natalia Trpchevska (MD, PhD Karolinska, Medical & Scientific Director at AYUN) to break down what longevity medicine actually looks like when applied properly. We go beyond surface-level optimization and talk about what actually drives risk: mitochondria, metabolic flexibility, genetics, and why most people are already off track without knowing it. This episode covers: * Why longevity medicine still struggles in practice * Mitochondria, NAD+ and optimization myths * Biohacking and the future of healthcare Key takeaways: * Health declines silently — symptoms come late * Longevity medicine asks: where are you heading biologically? * The basics still dominate outcomes — most people underestimate them * The next level is personalization, not more hacks * Two “healthy” people can have completely different risks * Mitochondria adapt first — then they start driving dysfunction * Most mitochondrial interventions are misunderstood * Genetics gives probabilities, not certainty * Real optimization = prioritization + sequencing About Natalia: Natalia Trpchevska is a medical doctor and holds a PhD in genetics from the Karolinska Institutet. She is the Medical & Scientific Director at AYUN in Zurich, where she focuses on applying systems biology and layered diagnostics to detect early shifts in physiology — before disease develops. Her work bridges clinical medicine and research, with a strong emphasis on translating complex biology into actionable interventions. Timestamps: 00:00 – Introduction & Natalia’s background (Karolinska, genetics → clinic) 03:30 – Why genetics naturally leads into longevity medicine 05:00 – What longevity medicine actually does differently 07:30 – “Physiology before pathology” explained 09:30 – The basics vs. the real next level 11:30 – Same lifestyle, completely different risk profiles 13:30 – APOE4, Lp(a) and personalized strategy 15:00 – Mitochondria: what actually happens as you age 18:30 – When mitochondrial dysfunction becomes clinically relevant 21:00 – Cause vs. consequence: where mitochondria fit in aging 23:30 – How mitochondrial function is actually measured 26:30 – Why isolated tests don’t work (layered diagnostics) 29:00 – What happens after testing: prioritization & sequencing 32:00 – Why “doing everything” doesn’t work 35:00 – IHHT explained: mechanism, benefits, limitations 38:30 – Risks, contraindications & when it backfires 41:00 – Environment vs. lifestyle: what really drives dysfunction 44:00 – The hierarchy: metabolism → inflammation → toxins 47:00 – Why most people focus on the wrong layer 49:30 – What genetics got wrong over the last decade 53:00 – Polygenic risk, probabilities & real-world use 56:00 – Gene–environment interaction: what actually matters 58:30 – Final thoughts: what people still misunderstand about health Links: Natalia: https://www.linkedin.com/in/natalia-trpchevska/ [https://www.linkedin.com/in/natalia-trpchevska/] https://www.ayun.ch/ [https://www.ayun.ch/] More about Return on Health: https://returnonhealth.de/ [https://returnonhealth.de/] Niko: https://www.linkedin.com/in/niko-hems/ [https://www.linkedin.com/in/niko-hems/] https://www.instagram.com/niko_hems [https://www.instagram.com/niko_hems] https://nikohems.de/ [https://nikohems.de/] Miguel: https://www.linkedin.com/in/miguel-medina-stanivukovic-857b9720b/ [https://www.linkedin.com/in/miguel-medina-stanivukovic-857b9720b/] https://www.instagram.com/miguelmedinastanivukovic/ [https://www.instagram.com/miguelmedinastanivukovic/]