Author: Alexander Marquardt

Barcelona: A Personal Guide

  1. Motivation
  2. Welcome to Barcelona!
  3. Language and Navigation
  4. Choosing Your Base
  5. Getting Around
  6. Must-See Attractions
  7. Dining
  8. Nightlife in Barcelona
  9. Safety
  10. Cultural Insights and Local Etiquette
  11. Biking and Hiking Around Barcelona
    1. Biking Adventures:
    2. Hiking Escapes:
  12. Day and Weekend Trips
  13. Conclusion

Motivation

Originally from Canada, I have lived in Barcelona on and off since 2003. Over the years, many friends and acquaintances have asked for my recommendations on what to see and do in this beautiful city. To save time and ensure no detail is missed, I’ve compiled this comprehensive guide based on my personal experiences and research I’ve done over the years.

Welcome to Barcelona!

Barcelona offers a unique travel experience that caters to every kind of adventurer. From enchanting streets lined with timeless architecture to warm, sandy beaches, the city celebrates life at every corner. Whether you’re a history enthusiast, a shopping aficionado, or a lover of fine food, Barcelona will not disappoint.

Language and Navigation

Barcelona is a bilingual city where both Spanish and Catalan are spoken. They are distinct languages, each with its own nuances.

Street names and neighborhood signs may appear in either language, which can sometimes confuse visitors who may be looking for a street name that is written in one language on their map, but appears in the other language on the street signs. A basic understanding of both languages can enhance your experience.

Choosing Your Base

For a central stay, consider areas around Plaza Catalunya or Paseo de Gracia (“Passeig de Gracia” in Catalan). The neighbourhoods of Gracia, Eixample, or El Born are also great choices. Note that Barcelona is quite lively and many older buildings lack good soundproofing, which can a make it difficult to sleep if you’re not used to the noise!

Getting Around

Barcelona is compact and densely packed. You can walk from one side to the other in about 45 minutes. Additionally, the public transportation system is excellent. If you are planning to spend most of your time in Barcelona, a car is absolutely not needed, and will be more of a hinderance than a benefit.

For those wishing to explore beyond the city, Catalunya offers well-maintained highways. If you’re renting a car for a few days road trip, remember that most vehicles are manual transmission.

Must-See Attractions

Barcelona offers a rich tapestry of attractions that appeal to a wide range of interests, from awe-inspiring historical landmarks to bustling markets. To ensure a seamless experience, it’s wise to plan your visits in advance, particularly for popular sites like the Sagrada Familia, where tickets can sell out weeks ahead.

Here are some essential attractions to include on your Barcelona itinerary:

  • Sagrada Familia: An iconic church by Gaudi that’s been under construction for over a century, showcasing amazing architectural details. This masterpiece is known for its intricate facades and ambitious interior, which combine Gothic and Art Nouveau forms.
  • Park Guell: Gaudi’s imaginative park is a public space that welcomes visitors with colorful, mosaic-covered buildings, serpentine benches, and the famous salamander sculpture. It offers fantastic views of the city and a glimpse into Gaudi’s artistic mind.
  • Sant Antoni Market: Recently renovated, this market is a hub for locals seeking fresh produce, meats, and seafood. It’s also a popular spot for brunch, offering a variety of food stalls and casual dining options.
  • The Borne Neighborhood: A lively area known for its mix of historic charm and modern culture. It features narrow streets filled with boutique shops, trendy bars, and art galleries, plus the Picasso Museum.
  • Barrio Gotico (Gothic Quarter): This is the old heart of Barcelona, featuring narrow winding streets, historic architecture, and the Barcelona Cathedral, known for its stunning Gothic facade and peaceful cloister.
  • The Port (Port Vell): Once a historic harbor, now transformed into a leisure area with the Maremagnum shopping mall, IMAX cinema, and the largest aquarium in Europe, making it a family-friendly destination.
  • Barceloneta: Known for its stretch of (fake/dirty) sand beach and promenade lined with seafood restaurants and bars. It’s a popular spot for both relaxation and recreation, and during summer is packed with tourists.
  • Las Arenas Shopping Centre: A unique shopping center created from a converted bullring, offering a variety of shops, dining options, and a circular rooftop terrace that provides panoramic views of the city.
  • Montjuic: This scenic hill features a fortress at its peak, the Magic Fountain below, and several museums including the National Art Museum of Catalonia. It’s also a great place for peaceful walks and enjoying nature within the city.
  • Tibidabo: Standing on Barcelona’s tallest hill, Tibidabo Amusement Park offers traditional rides and attractions, along with fantastic views of the city and coastline from the Church of the Sacred Heart that tops the park.
  • Palau de la Musica: An exquisite example of Modernista architecture, this concert hall is renowned for its lavish interior that includes a stunning stained glass skylight and detailed ceramic decorations.
  • Plaza de Catalunya: As the city’s central and largest square, it connects the old city with the Eixample district and is surrounded by several notable buildings, fountains, and sculptures. It’s a common meeting point and hosts various public events.
  • Ancient Roman Ruins near the City Hall (MUHBA): Situated beneath the city’s streets, this part of the Barcelona History Museum offers an extensive archaeological site that showcases the ancient Roman city of Barcino. This includes streets, houses, and public baths, providing a deep dive into the historical layers of Barcelona.
  • Barcelona Cathedral (Catedral de Barcelona): Located in the Gothic Quarter, this cathedral is famous for its magnificent Gothic architecture and a beautifully serene cloister where 13 white geese are kept.
  • Church in the Borne Area (Basilica of Santa Maria del Mar): An excellent example of Catalan Gothic architecture, known for its stark, majestic interior and impressive stained glass windows.
  • Plaza del Ayuntamiento (Plaça de Sant Jaume): This square is the political heart of Barcelona, housing both the City Hall and the Palace of the Generalitat of Catalonia. It often hosts cultural events and political gatherings.

Dining

The local food scene in Barcelona starts late, with dinner typically around 9 PM. To immerse yourself in authentic local dining, avoid tourist traps by dining when the locals do. It is not customary or expected to leave tips in Barcelona. For a meal costing around 50 euros, a small tip of 2 or 3 euros is sufficient, as service staff do not rely solely on tips, which is sometimes reflected in the service quality.

Customer service in Spain, and particularly in Barcelona, may not always meet the expectations set by other countries. Service can be slow, and it’s not uncommon for it to take 15 minutes to take your order and up to half an hour for your food to be served. Remember, you are on vacation—try to relax and enjoy the slower pace of life that is part of the local charm.

Below are some must-try restaurants that offer a variety of flavors and experiences:

  • Ciutat Comtal: Renowned for its tapas and bustling atmosphere, this restaurant offers a wide array of Spanish dishes in a central location. It’s a favorite among both locals and tourists.
  • La Pubilla: This eatery offers traditional Catalan cuisine with a modern twist. Located in the Gracia district, it’s known for its fresh, market-driven menu.
  • Bodega Sepulveda: Known for its authentic Catalan dishes and extensive selection of local wines, this bodega provides a warm, rustic setting perfect for a relaxed meal.
  • El Rebost de Sant Antoni: A charming deli and eatery offering a selection of homemade Catalan specialties. It’s a great place to experience the flavors of the region.
  • Maison Carne: Specializing in steak, Maison Carne offers a unique concept where diners can enjoy high-quality meat dishes, making it a hit among meat lovers. The menu is very limited, but very good.
  • Masaya Lebanese: For those craving Middle Eastern flavors, Masaya Lebanese provides a delightful array of Lebanese dishes, from mezze to grilled meats, in a nice setting.
  • La Poderosa: Nothing fancy or extremely special, but I like it. It is a cozy casual restaurant in the heart of Barcelona, La Poderosa serves tasty Venezuelan empanadas and not much else. Note that it has limited opening hours, so be sure to check before you go.
  • Teatro Kitche & Bar: If you’re looking for high-end dining, give this place a try. I haven’t been here yet, but its on my list. (let me know if you go!)

Each of these restaurants provides a unique dining experience that reflects the diversity and richness of Barcelona’s culinary scene. Whether you’re in the mood for traditional Catalan dishes, fresh seafood, or international flavors, Barcelona has something to offer every palate.

Nightlife in Barcelona

Barcelona’s nightlife has options ranging from laid-back bars to high-energy nightclubs. As the sun sets, the city transforms into a lively hub of entertainment, catering to all tastes and preferences.

  • Starting the Night: Begin your evening in the El Born neighborhood, known as ‘The Borne’ by locals. This area comes alive around 10 PM, offering an array of trendy bars that are perfect for pre-club drinks. While it’s popular with tourists, its charm and lively atmosphere make it a great starting point for anyone looking to experience Barcelona’s nightlife.
  • Clubs and Late-night Venues: For those looking to dance the night away, the beachfront has many option including Opium Mar, CDLC, and Shôko. Known for attracting a large tourist crowd, this area offers a mix of electronic and European music and often gets busy. It’s advisable to arrive by 10 or 11 PM to avoid long queues.Several of these clubs remain open until 6 AM, making it ideal for night owls looking to party until dawn.
  • Language Considerations: If you’re not fluent in Spanish, sticking to tourist-friendly clubs might be more enjoyable, as staff and patrons are more likely to speak English. More local clubs often see less English spoken, which can be challenging for those not well-versed in Spanish.
  • Dress Code: Dress to impress if you’re planning a night out in Barcelona’s clubs. Many clubs enforce a dress code, be sure to check how you need to dress before you go. Smart casual with black or brown shoes is usually a safe bet to ensure entry.
  • Exclusive Spots: The W Hotel, known locally as ‘Hotel Vela’ due to its sail-like structure, offers upscale nightlife options with two exclusive bars/clubs. One is located on the top level, offering spectacular views of the Mediterranean, while the other is on the 2nd level and features a chic poolside vibe.
  • Cost of Partying: Expect nightlife in Barcelona to come with a price tag. Typical costs include around 7 euros for a beer and between 10 to 14 euros for a mixed drink at more fashionable spots. Prices at bars, especially those busy from 11 PM to 2 AM, may be slightly lower, but not by much.
  • Local Interaction: Keep in mind that due to the high volume of tourists, locals in Barcelona may not always seem overly friendly in nightlife settings. It’s a city that has experienced the impacts of tourism extensively, so while you’re out, maintaining a respectful and polite demeanor can help foster more positive interactions.

Exploring Barcelona’s nightlife offers an exciting glimpse into the city’s culture, with diverse options that cater to all tastes. Whether you’re in the mood for a chill evening or a night of dancing, Barcelona has something to offer every nocturnal adventurer.

Safety

Barcelona has one of the highest pickpocket rates globally, so vigilance is crucial. Be cautious with your belongings and wary of overly friendly strangers. Do not leave your purse hanging on the back of your chair when dining out or at bars, as it is likely to get stolen. Instead, follow the local practice of keeping your purse on your knee. Despite the presence of petty crimes, Barcelona is not considered dangerous. Keep an eye on your wallet, phone, or any items that might be targeted for theft.

The city’s appearance might be misleading in some areas; there is a lot of graffiti on the metal doors that people pull down over their shops when they are closed—this does not indicate that you are in a bad neighborhood.

Cultural Insights and Local Etiquette

While exploring Barcelona, it’s important to be mindful of the local culture and how tourism impacts the community. Barcelona is an exiting city with a rich history and culture that attracts millions of tourists each year. However, the influx of visitors has led to a sense of ‘overtourism’ among some locals, which can sometimes affect their desire to interact with tourists.

  • Interacting with Locals: Many residents in Barcelona may seem reserved or less willing to engage with tourists. This attitude partly stems from the city’s overwhelming number of visitors, which can put a strain on local life. As a visitor, being respectful of people’s space and understanding that not everyone may want to interact can make for more positive experiences.
  • Language and Communication: Attempting to speak a few words in Catalan or Spanish can go a long way in showing respect for the local culture. Even simple phrases like “Bon dia” (Good morning in Catalan) or “Gracias” (Thank you in Spanish) can help create a friendly rapport.

Biking and Hiking Around Barcelona

Barcelona is not only a hub for rich culture and busy city life but also offers numerous opportunities for outdoor enthusiasts to explore its stunning natural surroundings through biking and hiking.

Biking Adventures:

  • Barcelona’s Coastline: One of the most scenic bike routes is along the Barcelona coastline. Starting from Barceloneta Beach and extending towards the Forum area, this route offers breathtaking sea views and is perfect for a leisurely ride. The path is well-paved and suitable for cyclists of all levels.
  • Collserola Park: For a more challenging ride, head to Collserola Park, the largest metropolitan park in the world. It’s a haven for mountain bikers with its extensive network of trails that weave through lush forest and offer panoramic views of the city from various lookout points. Rentals are available near the entrances, and guided tours can help you discover the best trails.
  • Montjuïc: This iconic hill in Barcelona is not only a cultural landmark but also a great place for cycling. The relatively gentle slopes and well-maintained paths make it ideal for family outings or solo rides. The climb to the top rewards cyclists with stunning views of the city and the Mediterranean.

Hiking Escapes:

  • Montjuïc Hill: Apart from biking, Montjuïc is also a fantastic place for hiking. There are several walking paths that lead you past the Montjuïc Castle, the Olympic Stadium, and various gardens, each offering its own charm and history.
  • The Carretera de les Aigües: Just a short trip from Barcelona, this flat trail runs along the Tibidabo mountain ridge and offers spectacular views over the city. It’s perfect for a relaxing hike or a run, especially at sunset.
  • Garraf Natural Park: Located about 30 minutes from Barcelona, this park features rugged limestone hills, deep valleys, and a variety of trails that cater to both casual walkers and serious hikers. The park’s monastery, situated in the heart of Garraf, is a peaceful spot to visit during your hike.
  • Sant Jeroni Trail, Montserrat: For those willing to venture a bit further, the Sant Jeroni trail in Montserrat provides a more challenging hike. It takes you to the highest point of the Montserrat massif, where you can enjoy awe-inspiring views of the monastery and surrounding landscape.

Day and Weekend Trips

Barcelona’s strategic location offers exceptional opportunities to explore the rich landscapes and diverse cultures of Catalonia and beyond. Whether you’re interested in historical sites, nature, or unique local gastronomy, there is a nearby destination to suit every taste. Here are many places I’ve visited, along with a few still on my to-do list:

  • Puigcerdà: Nestled in the Pyrenees near the French border, known for its stunning mountain landscapes and as a hub for winter sports. The town features a lovely lake and a nice market every Sunday.
  • Perpignan: Located in Southern France, this city is infused with French and Catalan cultures. Key attractions include the Palace of the Kings of Majorca and areas showcasing distinct Catalan architecture.
  • Andorra: A small principality in the Pyrenees known for ski resorts and duty-free shopping. It’s also great for summer hiking, offering breathtaking mountain scenery and a blend of Catalan and French cultural influences.
  • Palamós: A coastal town on the Costa Brava noted for its fishing industry, especially prawns. It offers beautiful beaches, a charming old town, and a lively port area perfect for seafood lovers.
  • Tarragona: A historic seaside town famous for its well-preserved Roman ruins, including an amphitheater by the sea. It offers a mix of ancient history and lively beach culture.
  • Sitges: Known for beautiful beaches, nightlife, and cultural festivals. This town combines the charm of a Mediterranean fishing village with cosmopolitan sophistication.
  • Girona: Offers a journey back in time with its medieval walls, narrow streets, and well-preserved Jewish Quarter. The city’s majestic cathedral and colorful houses along the Onyar River are must-sees.
  • Vic: Renowned for its medieval architecture and lively market days in the main square, serving as a cultural hub with a rich history.
  • Montserrat: A stunning mountain range with peculiar rock formations and a Benedictine monastery, known for spiritual significance and breathtaking views.
  • Olot: Located within the La Garrotxa volcanic zone, surrounded by natural parks with extinct volcanoes and lush forests, ideal for nature lovers.
  • Sant Feliu de Guixols: Offers sandy beaches and a historical monastery, providing a quieter alternative to the busier Costa Brava spots.
  • Baix Empordà: Features rolling landscapes, medieval villages, and vineyards, perfect for exploring rural Catalonia.
  • Cadaqués: A picturesque village with whitewashed houses and cobblestone streets, beloved by artists like Salvador Dalí.
  • Tossa de Mar: Features an intact medieval castle overlooking the beach, combining historical intrigue with coastal relaxation.
  • Ullastret: Home to significant Iberian archaeological sites, offering insights into ancient civilizations.
  • Besalú: Famous for its Romanesque bridge and well-preserved medieval architecture, offering a deep dive into Catalonia’s medieval past.
  • Monells: Known for its medieval square and stone archways, providing a tranquil escape.
  • Peratallada: Renowned for its ancient stone buildings and fortifications, a living museum of medieval history.
  • Pals: A Gothic town known for its towered walls and panoramic views from its hilltop setting.
  • Castellfollit de la Roca: Perched atop a basalt cliff, offering dramatic views and a unique geological setting.
  • Beget: Features a stunning Romanesque church and beautifully preserved medieval stone houses.
  • Peralada: Known for its castle, wine production, and a summer music festival held in its gardens.
  • Madremanya: A beautifully preserved stone village, offering serene and winding streets.
  • PortAventura: One of Europe’s largest amusement parks near Tarragona, with thrill rides and themed areas.
  • Figueres: Birthplace of Salvador Dalí, home to the Dalí Theatre-Museum which houses the largest collection of his works.
  • Platja d’Aro: A modern resort town on the Costa Brava known for its nightlife and sandy beaches.
  • Begur: A town with a well-preserved medieval castle, surrounded by coves and clear waters, ideal for history and beach enthusiasts.
  • Castelldefels: Just south of Barcelona, known for its vast beach perfect for water sports and a historic castle overseeing the town.
  • Gavà: Famous for its prehistoric mines and a beautiful beach that’s less crowded than those in Barcelona.

These destinations showcase the diversity and beauty of Catalonia and the broader region, providing ample opportunities for exploration

Conclusion

Barcelona is an extraordinary city with more to do than can typically be fit into one vacation. Embrace the spontaneous, stay alert, and savor every moment in this magnificent city.

Re-directing Elasticsearch documents with out-of-range timestamps that (would) fail to get written into Time Series Data Streams

Introduction

Elasticsearch Time Series Data Streams (TSDS) are designed to provide an efficient and scalable way to handle time-based data within the Elasticsearch ecosystem. This feature is specifically optimized for storing, searching, and managing time-series data such as metrics, and events, where data is continuously indexed in chronological order. However, if events arrive with timestamps that fall outside of a pre-defined range, they will be lost.

In this blog I will demonstrate logic that can be added to an Elasticsearch ingest pipeline which can be used to intercept documents that would be rejected by the TSDS index due to timestamp range issues, and to instead redirect them to a “failed” index. The documents that are redirected to the “failed” index may (for example) be used to raise alerts and examined.

Motivation

As discussed in a previous blog on Storing ingest time and calculating ingest lag in Elasticsearch, there are several reasons why events may have incorrect timestamps. If such events are to be sent into a TSDS, they may be rejected due to falling outside of the range that is allowed by the look_back_time or the look_ahead time. Additionally, if ILM is used then older indices may already be set to read-only, which may cause events with old timestamps to silently fail to be written.

It is likely useful to know if documents that should have been indexed into a TSDS are rejected, so that they can be further investigated. This blog presents a simple ingest pipeline script that can be used to redirect such documents to a “failed” index for further investigation.

Design

In order to ensure that no documents with incorrect timestamps disappear, you may wish to set the look_ahead_time and look_back_time intervals to a slightly range than what we use in the script presented below, to ensure that the script catches all timestamp range issues, rather than the indexer failing and the event disappearing. Additionally, if you know that due to ILM running, older indices become read-only, you would want to ensure that the range defined in the script below would send these documents to a separate index rather than silently failing to write to the read-only index.

Below I will presente a script that gives a general demonstration of the concept of how to redirect events to a different index based on their timestamp. The script should be adjusted to your particular situation. However, before we get to the script, lets setup an index template for a data stream as follows:


PUT /_index_template/my-data-stream-template?pretty
{
  "index_patterns": [
    "my-data-stream*"
  ],
  "data_stream": {},
  "template": {
    "settings": {
      "index": {
        "mode": "time_series",
        "routing_path": [
          "host"
        ],
        "number_of_replicas": 0,
        "number_of_shards": 2
      }
    },
    "mappings": {
      "properties": {
        "@timestamp": {
          "type": "date"
        },
        "bytes": {
          "type": "long",
          "time_series_metric": "gauge"
        },
        "host": {
          "type": "keyword",
          "time_series_dimension": true
        }
      }
    }
  }
}

You can then define an ingest pipeline that validates time ranges on the incoming events as follows:

PUT _ingest/pipeline/my-timestamp-pipeline
{
  "description": """If a document falls outside of the time ranges that would result in it being correctly written into a time series data stream, then send it to a special index for further evaluation""",
  "processors": [
    {
      "set": {
        "field": "ingest_time",
        "value": "{{_ingest.timestamp}}"
      }
    },
    {
      "script": {
        "lang": "painless",
        "source": """
          def future_hours = 2;
          def past_hours = 2;
          
          // Parse the ingest time and original timestamp once
          ZonedDateTime ingestTime = ZonedDateTime.parse(ctx["ingest_time"]);
          ZonedDateTime eventTimestamp = ZonedDateTime.parse(ctx["@timestamp"]);
          
          // Check if the original timestamp is more than 2 hours earlier of the ingest time 
          // or more than 2 hours later than the ingest time
          if (eventTimestamp.isBefore(ingestTime.minusHours(past_hours)) || eventTimestamp.isAfter(ingestTime.plusHours(future_hours))) {
            ctx['_index'] = "timeseries_failures_index";
          } 
        """
      }
    }
    ]
}

And finally you can test the above script by passing in documents such as the following (be sure to update the timestamp to fall within a few hours of the current time that you are testing the script):

PUT /my-data-stream/_bulk?refresh&pipeline=my-timestamp-pipeline&pretty
{"create": {}}
{"@timestamp":"2024-04-16T18:11:30Z","host":"host_c", "bytes":1234}
{"create": {}}
{"@timestamp":"2024-04-16T19:11:30Z","host":"host_c", "bytes":2345}

Conclusion

In this article, I have showed how a simple ingest pipeline can be written which will detect documents that have timestamps which would cause them to fail to index in an Elasticsearch Time Series Data Stream (TSDS). This is a proof of concept that can be extended and adapted to your ingest requirements.

Using Logstash to scan inside event contents to replace sensitive data with a consistent hash

Introduction

Logstash is commonly used for transforming data before it is sent to another system for storage, and so it is often well positioned for finding and replacing sensitive text, as may be required for GDPR compliance.

Therefore, in this blog I show how Logstash can make use of a ruby filter to scan through the contents of an event and to replace each occurrence of sensitive text with the value of its hash.

This is done by making use of Ruby’s gsub functionality, providing a definition of a regular expression pattern that will be replaced (in this blog, we demonstrate with an email address regex pattern), and by executing a hash function to calculate the replacement value.

Note that the use case addressed in this blog is different than the use cases for the fingerprint filter. The fingerprint filter can combine and hash one or more fields, but it does not analyze or replace substrings inside the field(s).

This blog also demonstrates several other Logstash concepts, including:

  1. Use of a generator in Logstash to automatically create new events to make testing of your filters quick and easy.
  2. Defining custom ruby code inside your Logstash pipeline.
  3. Use of the stdout output to easily debug your Logstash pipeline.
  4. Automatic reload functionality to allow you to immediately validate any code changes that you make in your Logstash pipeline.

Acknowledgement

Thanks to my co-worker Joao Duarte at Elastic for coming up with the custom ruby filter that is presented in this blog.

Code description

The code given below demonstrates an entire Logstash pipeline that creates a simulated input event that contains a message with multiple email addresses in it. It then processes the event with a custom ruby filter which finds and replaces each email addresses in the “message” field with its SHA1 digest, and then writes the modified event to stdout.

Logstash pipeline

input {
    generator {
        lines => [
            '{"message": "Someone had an email address foobar@example.com and sent mail to foobaz@another-example.com"}'
        ]
        count => 1
        codec => "json"
    }
}

filter {
  ruby {
    init => "require 'digest'; @email_regex = /([a-zA-Z0-9_\-\.]+)@([a-zA-Z0-9_\-\.]+)\.([a-zA-Z]{2,5})/"
    code => "str = event.get('message'); event.set('message', str.gsub(@email_regex) {|v| Digest::SHA1.hexdigest(v) })"
  } 
}

output {
    stdout { codec => "rubydebug" }
}

Executing the pipeline

The above pipeline can be executed with the following command line, which will automatically restart the pipeline each time it is modified: 

./bin/logstash -f <your pipeline config file> --config.reload.automatic

This will generate the following output, which confirms that the email addresses in the message field (of the event created in the generator) have been replaced with the SHA1 hash value, as desired:

{
      "@version" => "1",
          "host" => "New2020MacBook.lan",
       "message" => "Someone had an email address 6f25d1a16b65ee184e83d06a268af7f44d4e8a10 and sent mail to f1377593215966404efb0f42c6ce48017c2c5522",
    "@timestamp" => 2022-01-20T17:50:10.598Z,
      "sequence" => 0
}

Conclusion

In this brief post, I have demonstrated the following concepts:

  1. How to use a generator to create a custom event to help easily verify the functionality of your Logstash filters and to help debug your Logstash pipeline.
  2. How to define a custom Ruby filter in your Logstash pipeline.
  3. How to make use of Ruby’s gsub functionality along with a regular expression and a call to a SHA1.hexdigest function, for replacing sensitive text.
  4. How to view the resulting modified events on stdout.
  5. How to automatically reload your pipeline as your make edits.

A summary of recent research on increasing lifespan

Authors

  • Ronald R. Marquardt
  • Suzhen Li
  • Alexander Marquardt

In association with All Natural Nutritional Products (ANNP) Inc.

Introduction

This blog provides an overview of recent research in the field of ageing.

A brief overview of the book: “Lifespan: Why we age — and why we don’t have to”

David A. Sinclair and M. D. LaPlante have written a New York Times Bestseller called Lifespan: Why we age — and why we don’t have to. David Sinclair has also given many interviews and talks which can be found online.

Below we summarize some of the highlights from this book and from his online discussions.

  • David’s theory is that ageing is quite simply a loss of information over time.
  • Our cells store both digital and analog information. The main difference between them is that analog information is continuous whilst digital is discrete.
  • Our genetic code is digital, while the epigenetic code that determines and dictate which genes are expressed in each cell is analog. For example, even though skin cells and nerve cells have the same DNA, it is the epigenetic code that expresses different genes in a skin cell than would be expressed in a nerve cell.
  • Analog information is prone to the accumulation of noise and disruption over time.
  • David suggests that noise accumulation in epigenetic information disrupts gene expression and other nuclear processes within a cell leading to malfunctioning and inevitably ageing of the organism.
  • In other words, ageing doesn’t involve a change in our DNA sequences but can change how our body reads the DNA sequences which unlike genetic changes, may be reversible. Most epigenetic changes involve the reversible binding of certain compounds such as methyl groups to DNA.

Metabolic changes associated with ageing

  • Autophagy is an essential catabolic process that promotes the clearance of waste cellular component (cellular garbage). Loss of autophagy results in cell death and a number of human diseases. Caloric restriction or starvation promotes autophagy and therefore, longevity and healthy living. Excess caloric intake results in the opposite effect, obesity, etc.
  • A critical metabolic compound required for the autophagic destruction of waste cellular material (garbage) is NAD+ (oxidized nicotinamide adenine dinucleotide).
  • The enzyme sirtuin uses NAD+ to activate lysozymes which autophagically degrades waste protein.
  • Sirtuin is a very important enzyme and is activated by resveratrol and some other nature compounds.
  • Essential requirements for autophagy and longevity:
    1. NAD+ and not NADH (oxidized vs reduced form)
    2. NAD+ is increased by fasting (caloric restriction), NAD+ precursor supplementation and activation of sirtuins by compounds such as resveratrol.
    3. The net effect is an enhancement of autophagy and life expectancy.

Suggestions for life style regime for longevity and healthy living (What does David do?)

David Sinclair does not make recommendations for any products or supplements, however he has openly discussed his daily regime which includes the following:

  • 1 gram of NMN: NMN is converted into NAD+ which is required for autophagy. NMN is expensive. Two new NMN forms have been very recently discovered which are 5 to 10 times more effective then NMN. They should be available in 2 to 5 years.
  • 1 gram of resveratrol. It enhances sirtuin activity which uses NAD+ to enhance autophagy. Health Canada recommends one 250 mg capsule containing 98% resveratrol, twice per day.
  • 1 gram of metformin (a prescription drug for diabetes but has autophagy benefits)
  • Takes a daily dose of vitamin D, vitamin K2 and 83 mg of aspirin (baby aspirin.
  • David has given up on desserts (he doesn’t want to consume sucrose, a metabolic poison).
  • David tries to skip a meal per day.
  • Our opinion of additional supplements that David could add to his regimen:
    1. Psyllium (Metamucil): A plant based soluble fiber or some other soluble fiber such as beta glucans or arabinoxylans. They reduce nutrient up take and favorably modifies gut microflora which produce beneficial short chain fatty acids such as butyric acid.
    2. Grape seed extract, high in anthocyanidins (antioxidants).
    3. Daidzein, a phytoestrogen in soy isoflavones. Important for extension of life.
    4. Apigenin, luteolin or quercetin as inhibitors of the CD 38 and CD 157 NADase pathway. The net effect of these supplements is to increase NAD+ which can be used by sirtuins.

Autophagy A requirement for healthy living and longevity

Autophagy is an essential process in which damaged cellular proteins are degraded by lysosomes. Autophagy is an essential for homeostatic maintenance. Disruption of autophagy results in many metabolic diseases including a greatly shortened life span.

The sirtuins enzymes play an essential role in regulating autophagy including aging and various age-related disease (including diabetes, cancer, and heart, liver, kidney diseases). [See review by Lee, Experimental and Molecular Medicine 511:102, 2019].

The sirtuins enzymes react with NAD+ to remove acetyl groups from protein, DNA, and histones which is an essential autophagic step. Tissue concentration of NAD+ can be increased by calorie restriction or supplementation of NAD+ precursors such NR or NMN. Resveratrol, a natural product, greatly increases the activity of sirtuins.

Supplements that can increase sirtuin activity and autophagy

This section is based on a review of “The rise of NAD+ and sirtuin – activating compounds.” [Bonkowski and Sinclair, Natural Reviews, Molecular Cell Biology 17:679-690. Important supplements include the following:

  • NAD+- precursors: NMN and NR are currently the best available supplements. NAD+ is an essential substrate for the sirtuin enzyme.
  • Sirtuin -activity compounds (STACs):
  • Resveratrol: It is the most potent natural activator of the essential enzyme. It is found in red wine and supplements.
  • Metformin: Metformin is a prescription drug for the control of type 2 diabetes. It also increases sirtuin activity.
  • Resveratrol and Metformin: A combination of two compounds when added to the diet synergistically enhanced SIRT1 (sirtuin one) activity. They have been shown to alleviate insulin resistance in rodents fed high fat diets via amelioration of hyperlipidemia, hyperglycemia, inflammation and increased oxidative mechanisms. A potentially powerful antiaging combination. [E1 Agamy and Ahmed, Benha Medical Journal 37(3):561-577, 2020.]

Inhibition of enzymes that compete with sirtuin for NAD+:

  • There are three main classes of enzymes that consume NAD+ ; PARPs enzymes, sirtuins, and CD 38 and CD 157 enzymes. CD 38 and CD157 enzymes are upregulated in ageing tissue. The age-dependent decline of NAD+ levels with increased activity of CD 38 and CD 137 range from 10 to 65% depending on organ and age. CD 38 is one of the main NADases in mammals and plays a key role in age-related decline of NAD+. Several inhibitors of CD 38 have been identified including apigenin, quercetin and luteolin (naturally occurring flavonoids). Supplement of these compounds results in an inhibition of NAD+ utilization by CD 38 resulting in an increased amount for sirtuins and therefore an increased level of autophagy.
  • Inhibitor of CD 38: Current information on inhibition of NADases. Please see publication by Ogura et al., Aging (Albany NY) 12(12):11325-11336, 2020; and Covarrubias et al., Nature Reviews, Molecular Cell Biology 27:119-141, 2021.
  • Naturally occurring CD 38 inhibitors of NADases other than sirtuins that are flavonoids, such apigenin, quercetin and luteolin.

Summary of NAD+ and its precursors:

NAD+ is a coenzyme involved in the control of metabolism. It is involved in redox reactions carrying electrons from one reaction to another. NAD+ (nicotinamide dinucleotide) decreases with age. The following list of precursors can increase NAD+ levels.

  • Niacin (vitamin B3, nicotinic acid): Niacin is direct precursor of the coenzymes NAD+ and NADH.
  • NADH: NADH is the reduced form of NAD+ and is involved in the production of ATP, the energy-factory in the cell.
  • NR (nicotinamide riboside): It is niacin with a riboside group. NR is a precursor of NAD+ and is a more potent supplement than either niacin or NAD+. Niagen (NR) is commercially available supplement that is more potent than either niacin or NAD+.
  • NMN (nicotinamide mononucleotide): It is also a direct precursor of NAD+. It can be synthesized from NR by the addition of a phosphate group. It is much more potent as a supplement than either niacin or NAD+. NMN supplements are expensive but have antiaging benefits.
  • NRH (the reduced form of NR): NRH is a powerful newly discovered metabolite that increases NAD+ intercellular levels 50-fold greater than NR (Giroud – Gerbetant et al., Mol Metabolism 30:192-202, 2019). NRH supplements will probably prove to be highly effective antiaging compounds which should be available after approval by FDA and HC, probably in several years.
  • NMNH (the reduced form of NMN): NMNH is another newly discovered metabolite. It is a potent NAD+ precursor. NMNH increases NAD+ levels in the body to a much higher extent and faster than NMN or NR (Zapata -Perez et al., The FASEB Journal, 2021:35e21456).
  • NMNH and NRH are powerful newly discovered compounds: NMNH like NRH are exciting newly discovered metabolites that have considerable potential to increase cellular NAD+ levels and probably autophagy and, therefore, to prevent metabolic diseases. These compounds may prove to have powerful antiaging properties but may not be commercially available for several years. Can life expectancy be greatly increased when these compounds are consumed?

E. Pathways for synthesis of different precursors of NAD+

The potency of NRH and NMNH are much greater (~50 fold) than NR and NMN. NR and NMN are more potent than niacin and NAD+ but much less potent than NRH and NMNH. All of the precursor compounds are converted into NAD+ in the cell. Currently, NR and NMN are commercially available supplements.

A model for the connection between NAD+, sirtuins and autophagy

Nutrient limitation increases the level of the essential cellular metabolite NAD+, which is utilized by sirtuins to increase autophagy within cells and tissues. The activity of sirtuins and autophagy decreases during normal aging as well as due to some diseases and correlates with the known reduction in levels of tissue NAD+. From Lee 2019, Experimental & Molecular Medicine.

Overview on procedures to increase NAD+ in the body

  1. Calorie restriction and exercise:
  2. Natural product supplements to increase tissue NAD+ levels:
    • NAD+ precursor supplements (NMN OR NR) will increase cellular NAD+ levels,
    • Resveratrol increases sirtuin activity thereby enabling its use of NAD+ for autophagy.
    • Apigenin, quercetin or luteolin will inhibit the activity of the CD 38 pathway particularly in the elderly. This will result in an increased level of NAD+ which can be used by sirtuins.
    • The combined benefits of taking the three compounds should provide greatly enhanced synergistic anti-aging benefits. Unfortunately, research on the combined safety and benefits of taking the combined supplements has not been reported.

A summary of therapeutic approaches to restore NAD+ levels and their impact on health


Ageing is associated with decreased nicotinamide adenine dinucleotide (NAD+) levels in tissues that promote or exacerbate ageing-related diseases. Thus, restoring NAD+ levels has emerged as a therapeutic approach to prevent and treat ageing-related diseases and to restore health and vigour during the ageing process. Some potential strategies that boost NAD+ levels include lifestyle changes, such as increasing exercise, reducing caloric intake, eating a healthy diet and following a consistent daily circadian rhythm pattern by conforming to healthy sleeping habits and mealtimes. Another approach is the use of small-molecule inhibitors or activators to boost NAD+ biosynthesis and the use of dietary supplements, including NAD+ precursors, such as nicotinamide mononucleotide (NMN) and nicotinamide riboside (NR). All of these approaches promote increased tissue NAD+ levels and are beneficial for health. These include improved tissue and organ function, protection from cognitive decline, improved metabolic health, reduced inflammation and increased physiological benefits, such as increased physical activity, which may collectively extend patient health span and potentially lifespan [Covarrubias et al., Nature Reviews, Molecular Cell Biology 22:119-141, 2021.]

Conclusion

In this blog we provided an overview of some of the recent research in ageing, as well as a list of supplements and lifestyle changes which theoretically may slow the rate of ageing.