⭑ Why I add pepper to my protein shakes ✔ You should too
⭑ Boost iron absorption 5X by this food pairing ✔ You have the ingredients
⭑ 3X the power of onion to repair our cells with this food pairing ✔
⭑ This olive oil has anti-inflammatory action of ibuprofen ✔ No side effects

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

I trust you are well and active.

I'm hitting a single topic today - food synergies. What do I mean? By food synergies I mean the hidden power of 1 + 1 = 3, or sometimes 1 + 1 = 10 or 20+.

Knowing these synergies allow you to dramatically boost the bio effectiveness of many common ingredients, from spinach to onions. These will boost your longevity.

For example, people always look quizzicle - and sometimes aghast - when they hear that I put pepper in my protein shakes. Here's why - it's not about the pepper. In item #1 explain what causes me to add pepper.

Boost iron absorption 5X by this food pairing - see item #2.

Onions and garlic help repair our cells. These food combinations boost their anti-aging effects by # times - see item #3.

Then, in item #4, learn the vast difference in the bioavailability of metabolic boosting and repairing compounds in extra virgin olive oil (which are not in industrial processed olive oil) and how to boost them with food pairings.
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01 PAIRING #1 Turmeric + Black Pepper + Healthy Fat

→ Bottom Line: Increases curcumin absorption by 2,000% i.e. 20X.

⇒ Why It Works: Piperine, a compound found in black pepper, acts as a powerful inhibitor of a liver enzyme (UGT) that rapidly breaks down curcumin, the active compound in turmeric, before your body can use it.

Curcumin, the active compound in turmeric, is a potent anti-inflammatory and antioxidant. However, it suffers from a major drawback: very poor bioavailability when consumed on its own.

Think of piperine as a bodyguard for curcumin, allowing it to circulate longer. Additionally, curcumin is fat-soluble, meaning it needs fat to be properly absorbed into your bloodstream. The fat acts as a crucial delivery vehicle.

What this means for you: It's incredibly simple to implement this to gain the benefits. Add a pinch of freshly ground black pepper and a teaspoon of extra virgin olive oil or coconut oil to your turmeric tea. I add turmeric and a good grind of black pepper into my:

• protein shakes - has the fat to help absorb curcumin
• fried eggs, add olive oil as fat
• when I fry chicken, add olive oil as fat
• anywhere I use yoghurt - full cream fat to help absorb curcumin.​​​​​​​​​​

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02 PAIRING #2: Spinach + Citrus + Avocado

→ Bottom Line: Triples iron absorption and increases carotenoid uptake by 500%

⇒ Why It Works: Plant-based iron (non-heme iron), abundant in spinach, is notoriously difficult for the body to absorb. However, Vitamin C (ascorbic acid) found in citrus fruits performs a chemical magic trick: it converts this poorly absorbed ferric iron into its easily absorbed ferrous form.

This is a game-changer for energy levels. Furthermore, spinach is rich in fat-soluble vitamins (A, E, K) and carotenoids (like lutein and zeaxanthin, vital for eye health). The healthy monounsaturated fats in avocado are essential for the absorption of these nutrients, ensuring they don't just pass through your system.

What this means for you: Try a "Powerhouse Salad" - combine baby spinach, juicy orange segments, thinly sliced avocado, and a generous squeeze of lemon juice. A simple vinaigrette with olive oil further enhances the absorption. Your energy levels and overall vitality will thank you for this simple addition.

I use this synergy by having a spinach (baby leaves) blended full-fat milk shake every night before bed, and I drop in a cheap unflavoured Vitamin C tablet.

⇒ In addition to the benefits mentioned above spinach fibre, prebiotics, antioxidants and short-chain fatty acids create a healthy gut microbiome and gut lining. These are actually the reasons that I first started having this drink each evening.​​​​

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03 PAIRING #3: Green Tea + Quercetin-Rich Foods

→ Bottom Line: Extends antioxidant activity by 300% and improves cellular repair

⇒ Why It Works: Green tea is renown for its powerful antioxidant, EGCG (epigallocatechin gallate), a potent catechin. Quercetin, a flavonoid found abundantly in foods like onions, apples, and berries, acts as a remarkable "chaperone molecule." It helps EGCG penetrate cell membranes more effectively, increasing its bioavailability and extending its presence in the body.

Together, they create a synergistic effect, enhancing their collective ability to neutralize free radicals and support cellular repair processes, which is crucial for anti-aging.

What this means for you: I don’t drink much green tea, but since my wife is Japanese she has top quality brands about. I'll make an effort to have a afternoon green tea with a small, unpeeled apple (the skin is rich in quercetin) or a handful of fresh blueberries.

Perhaps if I do this around 3 PM it will be a great "brain break" and at the same time a powerful anti-aging cocktail.

⇒ I have no doubt it works as it is said that the combination of green tea with a traditional Japanese diet e.g. raw fish, many plant-based foods, regular consumption of fermented foods, low added sugar content, releases the full metabolic power of green tea to extend life expectancy.​​​​​​​​​​​​

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04 PAIRING #4: Extra Virgin Olive Oil + Leafy Greens + Garlic → Nutrient

→ Bottom Line: Creates oleocanthal-polyphenol complexes that reduce inflammation by 45%

⇒ Why It Works: Extra virgin olive oil (EVOO) contains oleocanthal, a phenolic compound that mimics the anti-inflammatory action of ibuprofen, but without the harsh side effects.

When combined with the diverse polyphenols found in leafy greens (like spinach or kale) and the sulfur compounds in garlic (like allicin), they create a powerful triple-action anti-inflammatory effect. The garlic actually enhances the bioavailability of certain beneficial compounds from the olive oil, allowing for greater absorption and impact.

What this means for you: Firstly, if you are not already, make a point of adding more EVOO to your everyday cooking.

Be clear when you shop - if the olive oil is not Extra Virgin than the necessary active ingredient is greatly reduced and often, it the oil is industrially processed, there are no significant active ingredients left. I look out for cold-pressed EVOO on special.

Here's another way to eat your baby spinach: sauté minced garlic in extra virgin olive oil for 30 seconds over low heat, then add your spinach and cook until wilted. Do this 4 times per week.

⇒ My go-to is garlic-olive oil sautéed spinach as a side dish with a couple of fried eggs.​​​​​​​​​​​​

Thanks for reading!

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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