Immunity boosting recipe: Spicy Elderberry Syrup with Aronia Berries

In Northern Europe, where I’m currently based in, late August is the season for ripe elderberries. Seeing them on the path of my daily walk reminds me of the amazing health benefits of these little black berries.

Elderberries are probably best known as a remedy against influenza, but multiple studies show their benefits on the immunity system and inflammation in general [1] [2].

I’m a big fan of top-quality, ready-made elderberry syrup by Gaia, made of organic elderberries and all-natural ingredients and have been taking it for years. But more recently, I discovered that it’s super easy to make elderberry syrup at home – it’s much cheaper and even better can be upgraded with ingredients like extra spices and other superfood berries like Aronia!


2 dl Dried organic elderberries
1/2 -1 Tbs Apple pectin powder. 1 Tbs gives the syrup more solid, jelly-like texture. Adjust the amount to your taste
3 Tbs Organic raw honey (can be adjusted to your taste)
800 ml Water
3 cm fresh ginger, sliced into thin slices
1 tsp Grinded allspice
1/2 dl Dried Aronia berries


1. Place all the ingredients except the pectin and the honey in a middle-sized pot. Bring the mixture to boil.

2. Reduce the temperature to low. Let the mixture simmer for 45-60 minutes.

3. Strain the mixture through a strainer to separate the liquid from the solid.

4. Stir in the pectin. Mix well. Let the mixture cool to a body temperature.

5. Mix the honey to the mixture. Stir well to create an equal mixture.

6. Transfer the mixture to a glass bottle. Keep cold in the fridge.



Can Human Milk Oligosaccharides (HMOs) improve gut health, immunity, and cognition in adults?

HMOs are carbohydrates found in mother’s breast milk. Researches show that HMOs are Recently, this oldest human food has caught a lot of attention as potentially beneficial not only for babies but also for grown-ups. In this interview, Beau Berman at Layer Origin Nutrition discusses how HMOs could potentially enhance the health of adults.

Beau Berman, Layer Origin
Audio file Beau Berman, Layer Origin


1:19 Layer Origin Nutrition – company history, why it focuses on human milk oligosaccharides (HMOs)
4:13 Layer Origin Nutrition’s 10 HMO products
8:20 Immunoglobulin igG content in HMOs
10:50 Clinical researches on HMOs
17:24 Do different HMO strains have different health benefits? 2′-fl: gut health, immune and brain health etc.
21:00 Mechanisms HMOs improve gut health
25:30 What HMO users are saying
38:00 Quantifying gut health
43:30 Is there a known effective HMO dosage for adults?
52:30 Layer Origin’s supplements beyond HMOs
65:00 Human milk supplement vs.HMOs
75:00 Final thoughts on HMOs & where to find more information

Layer Origin website
The Ultimate Guide to HMOs for Better Gut Health


GlycanAge: Can glycans tell your biological age? Little-known molecules that can influence our health in a big way

It’s extremely important to quantify the state of our health, because the data provide ways to act upon and improve various aspects of health. This is why I track my HRV continuously and perform regular blood tests. Marina Martinic Kavur at Genos shares with us how measuring your glycans, specifically immunoglobulin G (IgG) glycans can provide an uniquely valuable and actionable insight into our biological age. 

Video – Watch the interview on video

Interview with Marina Martinic Kavur

Audio – Listen to the interview
Interview with Marina Martinic Kavur

1:20 What are glycans?
4:20 What are immuno glycans? 
9:40 GlycanAge test
12:20 How can glycan estimate your biological age?
16:20 Interventions to improve biological age
21:00 How fast can GlycanAge-based biological age change?
29:30 How blood markers for inflammation, such as CRP, compare with IgG glycans?
39:00 Is a higher GlycanAge correlated with all-cause mortality?
41:50 What improves/worsens your GlycanAge?
47:00 Hormones’ impacts on GlycanAge; roles of estrogen
53:30 How and how much our genes affect glycans?
55:30 Does sleep affect GlycanAge?

Genos website:
GlycanAge website:
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How Does Autonomic Nervous System Affect Health?

If you’ve been following my blog, you may already know that I’m very keen on learning about and improving my HRV through a continuous HRV monitoring. Why focus on HRV, you may ask.

It seems intuitive that autonomic nervous system (ANS), that regulates body’s vital functions like breathing, temperature and digestion, affects the rest of our body. But in which ways does it affect the body’s overall health? Does low HRV (dominant sympathetic nervous system) affect the immune system and how? Keep reading, if you, like me, have ever wondered these questions.


Superfood snack recipe: Spirulina & cocoa energy balls for immunity & radiant skin

The nature is full of superfoods, like many berries, greens and mushrooms to mention just a few, and they all come with fantastic health benefits. The trouble is that there is only so much foods we can consume every day… Dried superfood powders, like spirulina and maca powders, make it super-easy to get in you many of them in a delicious way!


My medicinal mushrooms trip so far; how I found mushroom supplements that work for me

Medicinal mushrooms have become darlings of biohackers, health enthusiasts and alike. New mushroom products are popping in the marketplace, like the mushroom themselves in rainy autumn forests!

Coming from Japan, where many medicinal mushrooms like shiitake, maitake, and shimeji, are staples of its culinary culture, and their health benefits widely known, I open-handedly embraced the idea to incorporate these beneficial mushrooms in my life beyond in the form of tasty meals.