Health & Performance

My Meals

Since the end of April 2026 I have eaten strictly the same breakfast every day, and now, two months later, a standardized lunch has been added. This saves an incredible amount of time and frees up the mind, since you don't have to think about what you eat, while still having enough freedom once a day to go out and eat somewhere.

Almost every single ingredient has demonstrable effects on health and is a major lever in the long term. In combination they work synergistically and bring more effects than the individual components.

The ingredients were chosen first and foremost to benefit health and make us more capable of performing, second to be refined culinarily so it doesn't get boring, and third in amounts that provide a health benefit but also leave enough room to go out to eat with people.

MSI Porridge

Macro & micronutrients

Macros: 720 kcal, 40 g protein, 55 g net carbohydrates, 31 g fat, 25 g fiber
Primary micros: Omega-3 (ALA), choline, magnesium, zinc, selenium, manganese, vitamin K
Secondary plant compounds: Lignans (phytoestrogens), flavanols, anthocyanins, ellagitannins, theobromine, polyphenols.

Important basic rule: Drinking plenty is an absolute must here! The 10 g of psyllium husks alone bind around 400 ml of water.

Base: water + (milk, protein milk, almond milk, yogurt, kefir)
125ml kefir: antibacterial, antiviral, antioxidant, anti-inflammatory, antitumoral, neuroprotective, antidepressant, antihypertensive, kidney protection, synbiotic: bacteria are protected by fiber gel, increases iron, zinc and calcium through phytate breakdown.
30g oat flakes or similar, e.g. rice flakes, Rewe 5-grain flakes or just yogurt. Enterohepatic circulation: fiber binds bile acid → more is produced, more toxins are excreted, less cholesterol because of bile acid formation.
100g blueberries (frozen): Anthocyanins, improves vasodilation (FMD +0.86 percentage points in an RCT with 26 g freeze-dried wild blueberries ≈ 178 g fresh), systolic blood pressure −3.6 mmHg, attention +8.5 % (Wood 2023), more cerebral blood flow in older adults (Bowtell 2017), antioxidant, anti-inflammatory.
30g whey: Muscles, blood formation, tryptophan - formation of happiness hormones.
15g walnuts: Longevity: In a meta-analysis of 20 studies, most of the lower mortality already occurred at ≈ 15 g of nuts a day (Aune 2016). For walnuts specifically: ≥5 servings per week were associated with 14 % lower all-cause mortality and, from age 60, around 1.3 more years of life expectancy, even with an otherwise healthy diet (Cohort of 93,000 people, Liu 2021). Omega-3 (ALA), polyphenols and ellagitannins for the brain. Walnuts contain ellagitannins & ellagic acid. Some gut bacteria can form urolithins from them (for mitophagy).
10g forest honey: Anti-inflammatory, antioxidant, microbiome.
10g chia seeds: Digestion, strong satiety, glucose regulation, antioxidant, anti-inflammatory, GLP-1 trigger.
10g ground flaxseed: Digestion, strong satiety, stomach lining, 800x more phytoestrogens: when there is too much estrogen, E. is blocked, when there is too little E., E. is raised, GLP-1 trigger.
10g psyllium husks: Primarily form a gel around the intestinal wall and delay glucose absorption from all following meals for 4-6h; secondarily, bacteria and SCFAs are formed, which bring GLP-1 against hunger and statin-like cholesterol-lowering effects in the liver (extra). 4g porridge, 10g at lunch?
5g sunflower lecithin: Source of choline for better memory, working memory.
5g cocoa: Heart, brain performance, circulation (every organ gets more blood flow, receives more nutrients and waste products are carried away), performance, happiness hormones/ more contentment, antioxidant.
5g pomegranate molasses (Nar eksisi): Heart, brain, circulation, performance, antioxidant.
3-5g freeze-dried dragon fruit: Betalains anti-inflammatory, antioxidant, circulation, cyanidin, delphinidin, pelargonidin.
3g Ceylon cinnamon: Longevity, brain, fat loss, better sleep, happiness hormones / more contentment, anti-cardiohypertrophic, microbiome, cancer-preventive.
3g decaffeinated coffee: Longevity, hundreds of polyphenols, antitumoral, anti-inflammatory, antioxidant.
One third of a Brazil nut: 55% increased neuron formation.
Matcha
Salt: Brings out and enhances the flavor of the individual components.

The benefits are heavily simplified here and written for the general public. They do not replace a scientific assessment.

Umbrella review study in between

"A high fiber intake lowers the risk of all-cause mortality by 16.5 %, of cardiovascular mortality by 18.2 % and of cancer mortality by 13.3 %.”

To the study on ScienceDirect →

MSI Meal

Macro & micronutrients

Macros: 790 kcal, 38 g protein, 62 g net carbohydrates, 41 g fat, 14 g fiber
Primary micros: Omega-3 (EPA/DHA), vitamin B12, vitamin D, iodine, magnesium, manganese, copper
Secondary plant compounds: Nasunin, anthocyanins, lycopene, ergothioneine, lentinan, piperine, curcumin, allicin.

Preparation

Cook buckwheat separately in the rice cooker
Preparing the sauce:
- Cut the eggplant and salt it
- Fry half an onion and 2 cloves of garlic very lightly in a dollop of olive oil.
- Fry the tomato paste lightly, half of the curry paste too
- Add coconut cream with salt, pepper, half of the curry paste, caraway, soy sauce, fish sauce, oyster sauce, MSG, salt, pepper
Either freeze in 4 blocks or prep in box(es).
In the morning, add ACV, 100g sardines, 10ml olive oil, 5g fresh nuts per portion.

50g buckwheat: Increases circulation, antioxidant, anti-inflammatory, neuroprotective, vessel-protective, improves blood lipid levels and blood sugar levels, good source of magnesium, manganese, copper.
100g sardines: Protein, EPA/DHA antiarrhythmic, anabolic and anticatabolic via 12-HEPE, fires up cells, especially brown fat cells, omega 3 is absorbed 3x better with the meal (to be verified).
200g eggplant: Anthocyanins, best nasunin source for cell membrane protection and neuroprotection.
100ml coconut cream light: Carrier fat for nutrients, the creme de la creme for adherence.
12g olive oil: #1 longevity treatment, anti-inflammatory, heart- and vessel-protective, neuroprotective, gut health, microbiome, antitumoral.
Vegetables of choice
10g dried shiitake: Eritadenine lowers cholesterol & homocysteine, lentinan as β-glucan → Dectin-1 immune modulation, ergothioneine as longevity vitamin, anti-inflammatory, especially good for the immune system.
1 tbsp curry paste: Pure, from Amazon, made of chili, garlic, shallots, lemongrass, galangal, turmeric.
5g tomato paste: Highly concentrated source of lycopene, made highly bioavailable by heat+fat, one of the strongest antioxidants, protects NO, protects skin from UV.
Half a red onion: Anthocyanins, antioxidant.
1 clove of garlic: Longevity, cardiovascular health, antimicrobial.
3g ginger: Anti-inflammatory, antioxidant, well documented against many kinds of nausea.
3g Grandma's mustard: Cell-protective, Nrf2 longevity pathway, neuroprotective, improves fat metabolism.
3g pul biber: ~12 % lower all-cause mortality, anti-inflammatory, AMPK, Nrf2.
Pinch of pepper: Piperine to improve the bioavailability of all other substances, increases curcumin bioavailability by ~2000 %.
Cumin: Lowering of fasting glucose, triglycerides and waist circumference as well as HDL increase. This is the most robust effect.
Apple cider vinegar (ACV): Insulin sensitivity, AMPK.
Crushed peanuts: Monounsaturated fats, niacin, vitamin E, p-coumaric acid antioxidant.
White pepper: Piperine for better absorption of all nutrients.
MSG, fish sauce and oyster sauce: The umami wonders of the world.
10g cornstarch: For thickening, increases volume.
Salt: Brings out and enhances the flavor of the individual components.

The benefits are heavily simplified here and written for the general public. They do not replace a scientific assessment.

MSI Mercimek Corbasi

Experimental

Creamy lentil soup – polyphenol edition. 5 portions, 40–50 minutes.

This recipe is still being tested and worked out.

Preparation

Rinse the lentils thoroughly with cold water in a sieve, do not soak (2 min.).
Roughly chop onions, carrots, mushrooms, cauliflower and potato. Crush the garlic and let it rest for 10 minutes (5–8 min.).
Heat 75 g olive oil, sauté the vegetables, salt lightly, until roasted aromas develop (7–10 min.).
Roast the curry paste, tomato paste, cumin, pul biber and half of the garlic while stirring (1–2 min.).
Add the lentils and initially 1 liter of water, bring to a boil and simmer for 20–30 minutes, adding water if needed.
Turn off the heat, puree finely, season with salt, water or spices (2–3 min.).
Serve right away or divide into 5 portions. Add fresh per portion: 10 g olive oil, 3 g sumac, 10 ml lemon juice, 10 g parsley and the remaining garlic to taste.

Meal prep

Refrigerator 3–4 days (at 4 °C at most, cooled quickly), freezer 2–3 months (at −18 °C).

Ingredients for 5 portions

500g red lentils: Strong satiety, plant protein, folate, fiber and resistant starch for the microbiome, stable blood sugar levels.
350–400g red onions (approx. 4): Anthocyanins and quercetin, antioxidant, anti-inflammatory, heart- and vessel-protective, prebiotic for the microbiome.
400g carrots (approx. 4): Beta-carotene for eyes and skin, absorbed much better with olive oil, natural sweetness and creaminess.
300g button mushrooms / oyster mushrooms: Ergothioneine as longevity vitamin, β-glucans for the immune system, cell protection.
250g cauliflower: Cell-protective, Nrf2 longevity pathway, vitamin C, folate.
1 potato (approx. 200 g): Makes the soup creamy, satiety, potassium.
75g original curry paste: Anti-inflammatory, antioxidant, flavor and warmth. Packed with ingredients of its own, each with its own benefits:
Curry paste
- Dried red chilies (20 %): Capsaicin, anti-inflammatory, stimulates metabolism and fat burning, circulation, regular chili consumption ~12 % lower all-cause mortality, vitamin A and C, carotenoids.
- Shallots: Quercetin, antioxidant, anti-inflammatory, heart- and vessel-protective, prebiotic for the microbiome, sulfur compounds.
- Garlic: Longevity, cardiovascular health, antimicrobial, allicin, slightly lowers blood pressure and cholesterol, immune system.
- Lemongrass: Citral, antimicrobial, anti-inflammatory, soothes digestion, fresh aroma.
- Galangal: Flavonoids, anti-inflammatory, antioxidant, digestion, against nausea similar to ginger.
- Turmeric: Curcumin, one of the strongest natural anti-inflammatories, antioxidant, joints, brain, Nrf2 longevity pathway, absorbed much better with pepper and fat.
- Cumin: Digestion, lowering of fasting glucose, triglycerides and waist circumference as well as HDL increase.
- Coriander seeds: Digestion, bloating, blood sugar, antioxidant, antimicrobial.
- Cinnamon: Blood sugar, insulin sensitivity, antioxidant, microbiome, warmth.
- Mace: Digestion, antimicrobial, antioxidant, myristicin, aroma.
5–8 cloves of garlic, fresh: Longevity, cardiovascular health, antimicrobial. Crush and let rest for 10 minutes, then more allicin forms.
25g tomato paste: Source of lycopene made highly bioavailable by heat+fat, one of the strongest antioxidants, protects skin from UV, umami.
75g olive oil for frying: Roasted aromas, carrier fat for the fat-soluble nutrients from the vegetables, heart- and vessel-protective.
50g olive oil after cooking (10 g per portion): #1 longevity treatment, only at the end so the heat-sensitive polyphenols don't cook away, anti-inflammatory.
15g sumac (3 g per portion): Tart and fresh, full of polyphenols, antioxidant, anti-inflammatory.
5g cumin: Digestion, lowering of fasting glucose and triglycerides.
Up to 5g pul biber, to taste: Mild heat, anti-inflammatory, stimulates metabolism.
50ml lemon juice (10 ml per portion): Vitamin C, freshness, clearly improves iron absorption from the lentils.
50g parsley (10 g per portion): Vitamin K for the bones, vitamins, antioxidant, freshness.
Salt: Brings out and enhances the flavor of the individual components.
Water / broth: Initially 1 liter, more if needed.

The benefits are heavily simplified here and written for the general public. They do not replace a scientific assessment.

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