Lang zal je leven

Hoeveel zegt poep over je gezondheid?

Onze darmen worden vaak het tweede brein genoemd, maar klopt dat eigenlijk? Deze week duiken Tom en Alexander diep in de wereld van het microbioom. Tom testte een week lang probiotica: voel je je dan echt lichter, energieker, minder… gasachtig? Alexander legt uit waarom rauwe zuivel zo’n hype is én hoe een poeptransplantatie iemands leven kan redden. 💩🥛 In deze aflevering: 💊 Neem probiotica en geen antibiotica 🧠 Je darmen zijn je tweede brein ⚖️ Je microbioom bepaalt hoe dik en hoe ziek je wordt 🚑 Poeptransplantaties redden levens Tom stelt de vragen, Alexander fileert de feiten. Zodat jij voortaan weet: wat helpt je darmen écht, wat is dure onzin, en wanneer je beter niet blind een potje ‘probiotica power’ hoeft te kopen. See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Botox en fillers, schone schijn of ook functioneel?

Tom en Alexander duiken deze week in de wereld van spuiten, prikken en gladdere voorhoofden. Want online wemelt het van de claims: van “preventief botoxen” tot “botox is gif” en zelfs “je rimpels komen doordat je schedel krimpt”. Maar wat klopt en wat is vooral inspuitbare onzin? Kortom: eindelijk helderheid over iets waar je alles over denkt te weten tot je het écht gaat uitpluizen 😉. In deze aflevering: 💉 Rimpels komen doordat je schedel krimpt 📆 Preventief botox prikken helpt tegen rimpels 🤕 Botox helpt bij migraine ☠️ Botox is gif Tom stelt de vragen, Alexander fileert de feiten. Zodat jij voortaan weet: wat is verstandig, wat is onnodig, en wanneer moet je vooral niet met je gezicht naar de goedkoopste aanbieder rennen. 🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram [https://www.instagram.com/langzaljelevendepodcast?igsh=YXpvZDZiZXUydm9k&utm_source=qr], TikTok [https://www.tiktok.com/@lang.zal.je.leven]en YouTube [http://ucvyi37oygfrw3hiubtoin8w]🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier: See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Ademhaling: kan je écht je stress wegblazen?

Tom stort zich deze week op de ademhaling: van de Wim Hof-methode tot een intensieve breathwork class. Maar hoeveel invloed heeft ademen nou echt op stress, energie, sport en zelfs je mentale gezondheid? Alexander duikt in de fysiologie achter ademprikkels, paniek, neuzen, monden en mindset. Kortom: eindelijk helderheid over iets wat we elke dag doen zonder erbij na te denken, maar misschien zouden we dat juist wat vaker wel moeten doen. In deze aflevering: 💨 Kan je stress verlagen door anders te ademen? 👃 Waarom neusademhaling beter is dan mondademhaling 🏋️ Kun je met ademhaling je energie en sportprestatie verbeteren? 🧠 Is breathwork echt helpend bij depressie?Tom ademt, hyperventileert en experimenteert; Alexander fileert de feiten zodat jij voortaan weet welke ademhalingstechnieken nuttig zijn, en welke vooral lucht. 🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram [https://www.instagram.com/langzaljelevendepodcast?igsh=YXpvZDZiZXUydm9k&utm_source=qr], TikTok [https://www.tiktok.com/@lang.zal.je.leven]en YouTube [http://ucvyi37oygfrw3hiubtoin8w]🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier: * Brinkman JE, Toro F, Sharma S. Physiology, Respiratory Drive. [Updated 2023 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482414/ * Fincham GW, Strauss C, Montero-Marin J, Cavanagh K. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep. 2023 Jan 9;13(1):432. doi: 10.1038/s41598-022-27247-y. PMID: 36624160; PMCID: PMC9828383. * Bentley TGK, D'Andrea-Penna G, Rakic M, Arce N, LaFaille M, Berman R, Cooley K, Sprimont P. Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature. Brain Sci. 2023 Nov 21;13(12):1612. doi: 10.3390/brainsci13121612. PMID: 38137060; PMCID: PMC10741869. * The Effect of Nasal Breathing Versus Oral and Oronasal Breathing During Exercise: A Review January 2020Journal of Sports Research 7(1) DOI:10.18488/journal.90.2020.71.1.10 * Morgan SP, Lengacher CA, Seo Y. A Systematic Review of Breathing Exercise Interventions: An Integrative Complementary Approach for Anxiety and Stress in Adult Populations. J Holist Nurs. 2025 Dec;43(4):354-376. doi: 10.1177/08980101241273860. Epub 2024 Aug 16. PMID: 39150318. * Siebieszuk A, Płoński AF, Baranowski M. Breathwork for Chronic Stress and Mental Health: Does Choosing a Specific Technique Matter? Med Sci (Basel). 2025 Aug 13;13(3):127. doi: 10.3390/medsci13030127. PMID: 40843749; PMCID: PMC12372116. * Hopper SI, Murray SL, Ferrara LR, Singleton JK. Effectiveness of diaphragmatic breathing for reducing physiological and psychological stress in adults: a quantitative systematic review. JBI Database System Rev Implement Rep. 2019 Sep;17(9):1855-1876. doi: 10.11124/JBISRIR-2017-003848. PMID: 31436595. * Lörinczi F, Vanderka M, Lörincziová D, Kushkestani M. Nose vs. mouth breathing- acute effect of different breathing regimens on muscular endurance. BMC Sports Sci Med Rehabil. 2024 Feb 9;16(1):42. doi: 10.1186/s13102-024-00840-6. PMID: 38336799; PMCID: PMC10858538. * Xavier DM, Miranda JP, Figueiredo PHS, Lima VP. The effectiveness of respiratory muscular training in athletes: A systematic review and meta-analysis. J Bodyw Mov Ther. 2025 Jun;42:777-792. doi: 10.1016/j.jbmt.2025.01.010. Epub 2025 Jan 29. PMID: 40325755. * HajGhanbari B, Yamabayashi C, Buna TR, Coelho JD, Freedman KD, Morton TA, Palmer SA, Toy MA, Walsh C, Sheel AW, Reid WD. Effects of respiratory muscle training on performance in athletes: a systematic review with meta-analyses. J Strength Cond Res. 2013 Jun;27(6):1643-63. doi: 10.1519/JSC.0b013e318269f73f. PMID: 22836606. * Balban MY, Neri E, Kogon MM, Weed L, Nouriani B, Jo B, Holl G, Zeitzer JM, Spiegel D, Huberman AD. Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Rep Med. 2023 Jan 17;4(1):100895. doi: 10.1016/j.xcrm.2022.100895. Epub 2023 Jan 10. PMID: 36630953; PMCID: PMC9873947. * Banushi B, Brendle M, Ragnhildstveit A, Murphy T, Moore C, Egberts J, Robison R. Breathwork Interventions for Adults with Clinically Diagnosed Anxiety Disorders: A Scoping Review. Brain Sci. 2023 Feb 2;13(2):256. doi: 10.3390/brainsci13020256. PMID: 36831799; PMCID: PMC9954474. * Chin P, Gorman F, Beck F, Russell BR, Stephan KE, Harrison OK. A systematic review of brief respiratory, embodiment, cognitive, and mindfulness interventions to reduce state anxiety. Front Psychol. 2024 Jun 12;15:1412928. doi: 10.3389/fpsyg.2024.1412928. PMID: 38933581; PMCID: PMC11203600. * Zaccaro A, Piarulli A, Laurino M, Garbella E, Menicucci D, Neri B, Gemignani A. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Front Hum Neurosci. 2018 Sep 7;12:353. doi: 10.3389/fnhum.2018.00353. PMID: 30245619; PMCID: PMC6137615. * Migliaccio GM, Russo L, Maric M, Padulo J. Sports Performance and Breathing Rate: What Is the Connection? A Narrative Review on Breathing Strategies. Sports (Basel). 2023 May 10;11(5):103. doi: 10.3390/sports11050103. PMID: 37234059; PMCID: PMC10224217. * Harbour E, Stöggl T, Schwameder H, Finkenzeller T. Breath Tools: A Synthesis of Evidence-Based Breathing Strategies to Enhance Human Running. Front Physiol. 2022 Mar 17;13:813243. doi: 10.3389/fphys.2022.813243. PMID: 35370762; PMCID: PMC8967998. * Sikora, M., Mikołajczyk, R., Łakomy, O. et al. Influence of the breathing pattern on the pulmonary function of endurance-trained athletes. Sci Rep 14, 1113 (2024). https://doi.org/10.1038/s41598-024-51758-5 [https://doi.org/10.1038/s41598-024-51758-5] * Harari D, Redlich M, Miri S, Hamud T, Gross M. The effect of mouth breathing versus nasal breathing on dentofacial and craniofacial development in orthodontic patients. Laryngoscope. 2010 Oct;120(10):2089-93. doi: 10.1002/lary.20991. PMID: 20824738. * Lee YC, Lu CT, Cheng WN, Li HY. The Impact of Mouth-Taping in Mouth-Breathers with Mild Obstructive Sleep Apnea: A Preliminary Study. Healthcare (Basel). 2022 Sep 13;10(9):1755. doi: 10.3390/healthcare10091755. PMID: 36141367; PMCID: PMC9498537. * M Mapelli, E Salvioni, I Mattavelli, G Grilli, G Zerboni, A Nava, N Capra, M Biroli, M Dell'asta, A De Paola, L Terzolini, N Mani, S Turri, J Campodonico, P Agostoni, Nasal vs. oral BREATHing WIn Strategies in healthy individuals during cardiorespiratory exercise testing (BreathWISE), European Journal of Preventive Cardiology, Volume 32, Issue Supplement_1, May 2025, zwaf236.175, * Lin L, Zhao T, Qin D, Hua F, He H. The impact of mouth breathing on dentofacial development: A concise review. Front Public Health. 2022 Sep 8;10:929165. doi: 10.3389/fpubh.2022.929165. PMID: 36159237; PMCID: PMC9498581. * Masutomi, Y., Goto, T. & Ichikawa, T. Mouth breathing reduces oral function in adolescence. Sci Rep 14, 3810 (2024). https://doi.org/10.1038/s41598-024-54328-x See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Suiker: maakt één piek je ouder?

Moet je meteen paniek hebben bij 1 suikerpiek? En wat is nu te veel suiker? Tom test zijn suikergrenzen in de praktijk, Alexander duikt in de wetenschap achter glucosepieken, stress, slaap en zoetstoffen. Kortom: eindelijk helderheid in een van de meest gehypete gezondheidsthema’s van dit moment. In deze aflevering: 🍬 Hoe slecht is een glucosepiek nu écht? 😴 Kunnen stress en slechte slaap je bloedsuiker verpesten? 🍏 Is suiker gewoon suiker, maakt een appel net zo’n piek als een reep chocola? 🍭 Zijn kunstmatige zoetstoffen beter voor je gezondheid dan suiker? 🥤 En: werkt appelazijn of een handje amandelen écht tegen glucosepieken? Tom test, Alexander fileert de feiten, zodat jij voortaan slim met suiker omgaat (zonder paniek of pieken).  🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram [https://www.instagram.com/langzaljelevendepodcast?igsh=YXpvZDZiZXUydm9k&utm_source=qr], TikTok [https://www.tiktok.com/@lang.zal.je.leven]en YouTube [http://ucvyi37oygfrw3hiubtoin8w]🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier: * Wu Y, Ehlert B, Metwally AA, Perelman D, Park H, Brooks AW, Abbasi F, Michael B, Celli A, Bejikian C, Ayhan E, Lu Y, Lancaster SM, Hornburg D, Ramirez L, Bogumil D, Pollock S, Wong F, Bradley D, Gutjahr G, Rangan ES, Wang T, McGuire L, Venkat Rangan P, Ræder H, Shipony Z, Lipson D, McLaughlin T, Snyder MP. Individual variations in glycemic responses to carbohydrates and underlying metabolic physiology. Nat Med. 2025 Jul;31(7):2232-2243. doi: 10.1038/s41591-025-03719-2. Epub 2025 Jun 4. PMID: 40467897; PMCID: PMC12283382. * Song J, Oh TJ, Song Y. Individual Postprandial Glycemic Responses to Meal Types by Different Carbohydrate Levels and Their Associations with Glycemic Variability Using Continuous Glucose Monitoring. Nutrients. 2023 Aug 13;15(16):3571. doi: 10.3390/nu15163571. PMID: 37630761; PMCID: PMC10459284. Giuntini EB, Sardá FAH, de Menezes EW. The Effects of Soluble Dietary Fibers on Glycemic Response: An Overview and Futures Perspectives. Foods. 2022 Dec 6;11(23):3934. doi: 10.3390/foods11233934. PMID: 36496742; PMCID: PMC9736284. * Richter EA, Bilan PJ, Klip A. A comprehensive view of muscle glucose uptake: regulation by insulin, contractile activity, and exercise. Physiol Rev. 2025 Jul 1;105(3):1867-1945. doi: 10.1152/physrev.00033.2024. Epub 2025 Apr 2. PMID: 40173020. * Hulett NA, Scalzo RL, Reusch JEB. Glucose Uptake by Skeletal Muscle within the Contexts of Type 2 Diabetes and Exercise: An Integrated Approach. Nutrients. 2022 Feb 3;14(3):647. doi: 10.3390/nu14030647. PMID: 35277006; PMCID: PMC8839578. * Klimontov VV, Saik OV, Korbut AI. Glucose Variability: How Does It Work? Int J Mol Sci. 2021 Jul 21;22(15):7783. doi: 10.3390/ijms22157783. PMID: 34360550; PMCID: PMC8346105. * Belli M, Bellia A, Sergi D, Barone L, Lauro D, Barillà F. Glucose variability: a new risk factor for cardiovascular disease. Acta Diabetol. 2023 Oct;60(10):1291-1299. doi: 10.1007/s00592-023-02097-w. Epub 2023 Jun 21. PMID: 37341768; PMCID: PMC10442283. Reynolds AN, Akerman AP, Mann J. Dietary fibre and whole grains in diabetes management: Systematic review and meta-analyses. PLoS Med. 2020 Mar 6;17(3):e1003053. doi: 10.1371/journal.pmed.1003053. PMID: 32142510; PMCID: PMC7059907. Weickert MO, Pfeiffer AFH. Impact of Dietary Fiber Consumption on Insulin Resistance and the Prevention of Type 2 Diabetes. J Nutr. 2018 Jan 1;148(1):7-12. doi: 10.1093/jn/nxx008. PMID: 29378044. Gulliford MC, Bicknell EJ, Scarpello JH. Differential effect of protein and fat ingestion on blood glucose responses to high- and low-glycemic-index carbohydrates in noninsulin-dependent diabetic subjects. Am J Clin Nutr. 1989 Oct;50(4):773-7. doi: 10.1093/ajcn/50.4.773. PMID: 2679037. Basturk B, Koc Ozerson Z, Yuksel A. Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iran J Public Health. 2021 Feb;50(2):280-287. doi: 10.18502/ijph.v50i2.5340. PMID: 33747991; PMCID: PMC7956086. Tiwari R, Tam DNH, Shah J, Moriyama M, Varney J, Huy NT. Effects of sleep intervention on glucose control: A narrative review of clinical evidence. Prim Care Diabetes. 2021 Aug;15(4):635-641. doi: 10.1016/j.pcd.2021.04.003. Epub 2021 Apr 10. PMID: 33849816. St-Onge MP, Cherta-Murillo A, Darimont C, Mantantzis K, Martin FP, Owen L. The interrelationship between sleep, diet, and glucose metabolism. Sleep Med Rev. 2023 Jun;69:101788. doi: 10.1016/j.smrv.2023.101788. Epub 2023 Apr 28. PMID: 37156196; PMCID: PMC10247426. Eyth E, Zubair M, Naik R. Hemoglobin A1C. 2025 Jun 2. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan–. PMID: 31747223. Boniol M, Dragomir M, Autier P, Boyle P. Physical activity and change in fasting glucose and HbA1c: a quantitative meta-analysis of randomized trials. Acta Diabetol. 2017 Nov;54(11):983-991. doi: 10.1007/s00592-017-1037-3. Epub 2017 Aug 24. PMID: 28840356. Ghusn W, Naik R, Yibirin M. The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus. 2023 Dec 29;15(12):e51299. doi: 10.7759/cureus.51299. PMID: 38288206; PMCID: PMC10822749.Qin L, Yu Y, Yu R. Artificially sweetened beverages do not influence metabolic risk factors: a systematic review and meta-analysis. Front Nutr. 2025 May 9;12:1482719. doi: 10.3389/fnut.2025.1482719. PMID: 40416387; PMCID: PMC12098100. McGlynn ND, Khan TA, Wang L, Zhang R, Chiavaroli L, Au-Yeung F, Lee JJ, Noronha JC, Comelli EM, Blanco Mejia S, Ahmed A, Malik VS, Hill JO, Leiter LA, Agarwal A, Jeppesen PB, Rahelic D, Kahleová H, Salas-Salvadó J, Kendall CWC, Sievenpiper JL. Association of Low- and No-Calorie Sweetened Beverages as a Replacement for Sugar-Sweetened Beverages With Body Weight and Cardiometabolic Risk: A Systematic Review and Meta-analysis. JAMA Netw Open. 2022 Mar 1;5(3):e222092. doi: 10.1001/jamanetworkopen.2022.2092. PMID: 35285920; PMCID: PMC9907347. Miller PE, Perez V. Low-calorie sweeteners and body weight and composition: a meta-analysis of randomized controlled trials and prospective cohort studies. Am J Clin Nutr. 2014 Sep;100(3):765-77. doi: 10.3945/ajcn.113.082826. Epub 2014 Jun 18. PMID: 24944060; PMCID: PMC4135487. Pang MD, Kjølbæk L, Bastings JJAJ, Andersen SSH, Umanets A, Sost MM, Navas-Carretero S, Reppas K, Finlayson G, Hodgkins CE, Del Álamo M, Lam T, Moshoyiannis H, Feskens EJM, Adam TCM, Goossens GH, Halford JCG, Harrold JA, Manios Y, Martinez JA, Blaak EE, Raben A. Effect of sweeteners and sweetness enhancers on weight management and gut microbiota composition in individuals with overweight or obesity: the SWEET study. Nat Metab. 2025 Oct;7(10):2083-2098. doi: 10.1038/s42255-025-01381-z. Epub 2025 Oct 7. PMID: 41057614; PMCID: PMC12552123. Chia CW, Egan JM, Ferrucci L. Age-Related Changes in Glucose Metabolism, Hyperglycemia, and Cardiovascular Risk. Circ Res. 2018 Sep 14;123(7):886-904. doi: 10.1161/CIRCRESAHA.118.312806. PMID: 30355075; PMCID: PMC6205735. Dhillon J, Lee JY, Mattes RD. The cephalic phase insulin response to nutritive and low-calorie sweeteners in solid and beverage form. Physiol Behav. 2017 Nov 1;181:100-109. doi: 10.1016/j.physbeh.2017.09.009. Epub 2017 Sep 9. 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See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.

Intermittent fasting: wondermiddel of gewoon honger lijden?

Is vasten dé sleutel tot vetverlies, focus en een langer leven, of vooral een excuus om het ontbijt over te slaan? Tom test het in de praktijk (met een knorrende maag), terwijl Alexander uitzoekt wat de wetenschap écht zegt over vasten en gezondheid.In deze aflevering: 🥐 Val je echt sneller af door intermittent fasting? 🧠 Helpt vasten je beter focussen en minder moe te zijn? 💪 Is sporten op een lege maag slim of breek je dan juist spieren af? ⏳ En: verlengt vasten echt je levensduur? Tom hongert, Alexander checkt de feiten. Alles om te ontdekken: is het vasten waard? 🎧 Geproduceerd door Tonny Media 👉 Volg ons op Instagram [https://www.instagram.com/langzaljelevendepodcast?igsh=YXpvZDZiZXUydm9k&utm_source=qr], TikTok [https://www.tiktok.com/@lang.zal.je.leven]en YouTube [http://ucvyi37oygfrw3hiubtoin8w]🥼Alle onderzoeken die in deze aflevering worden besproken vind je hier: See omnystudio.com/listener [https://omnystudio.com/listener] for privacy information.