5 Min Reads To
100+ Healthy Years

Subscribe to our free weekly newsletter and get precise longevity hacks, product recommendations, and the latest future of health news.Join 1k+ readers from Harvard Medical, McKinsey, Google and more.

Gumroad: 5.0 ★★★★★ (78 reviews)

Health Dashboard (Free)

Grab your Notion template for seamless health tracking. Unveil insights into your well-being and explore biomarkers for optimized health.• Monitor 90+ biomarkers from your blood work in one place
• See where markers are off and what you can do
• Measure your fitness against respected benchmarks
• Match your nutrition & supplements with top experts
• Save 250+ hours of scientific research with our conclusions

• Kickstart Your Health Journey

Blood Testing Guide - Germany (Free)

Your health journey starts with your blood. Grab your Notion template and kick-off your prevention and longevity journey.• Follow a simple step-by-step guide (no prior knowledge needed)
• Get specific blood test recommendations for your goal
• Save 30h research and avoid pitfalls
• Learn why regular blood testing is essential for prevention and longevity
• Specifically designed for Germany

• Gather Health Data For Better Decisions

Sleep Guide (Free)

Sleep is a vital component of a healthy lifestyle, alongside a nutritious diet and regular physical activity. To optimize your sleep quality and promote a long and healthy life, we invite you to download our Notion template.• Understand the power of sleep and how it impacts your health and longevity
• Learn easy ways to improve your sleep quality (no prior knowledge needed)
• Get actionable and let us guide you with our step-by-step protocol
• Track and improve your sleep routine over time

• Sleep Better To Live Healthy Longer

Biomarker Dashboard + Data Transfer Of Your Lab Results

• Monitor 90+ biomarkers from your blood work in one place
• Find brief descriptions on why they are important
• Easily see where your markers are off and how you can improve themOur Data Transfer Service:• No time to input all your biomarkers yourself?
• Just send us your lab results (PDF, JPEG) and we do it for you
• Up to 3 blood work uploads included

• Get Your Biomarkers Organised

A Deep Dive Into The Evidence-Based Impact of Mindfulness And Longevity

Mindfulness is not a new concept. It exists since many years. But while the concept seems omnipresent these days, scientific research on mindfulness and meditation is still in its infancy. Is there evidence it really works?We spent 3 days combing through scientific papers to find out what we currently know.

• Read the Science Behind Mindfulness and Longevity

Hey fellow health enthusiast 👋We're Simon and Karol, initiators of New Zapiens - your guide to proactive health and longevity.We started New Zapiens because we believe that we have to take our health more into our own hands.Let’s face it: most of our doctors only treat us when we already have a problem. Our healthcare system is designed to react to diseases, not help us prevent health issues in the first place.Yet, we know that our lifestyle - how we sleep, what we eat, how often we work out etc. - has a huge impact on how healthy we are. And how well and long we’ll likely live.We believe in the power of our personal health data. We can only optimise what we can measure and track. Yet, we know that we are all different. What might work for me doesn’t work for you. So we all have to find out for ourselves.As serial entrepreneurs (Ex-Cofounder Doctolib Germany, Ex-Founder Upfit) and fathers, our mission is simple: help as many people as possible realize their full health potential by giving them tools to better understand their current health status and take action for a healthier and longer life.We are looking forward to discovering (and sharing) new ways to become better Zapiens.Onwards and upwards,
Simon & Karol

• Arrow Left

Imprint

New Zapiens GmbH
Friedrichstraße 155
10117 Berlin
Germany
info@newzapiens.comGeschäftsführung:
Karol Domagalski & Martin Brüggemann
Friedrichstraße 155
10117 Berlin
Germany
info@newzapiens.comRegistergericht Berlin (Charlottenburg) HRB 264243Rechtliche Hinweise zur Website:
Alle Texte, Bilder und weiter hier veröffentlichten Informationen unterliegen dem Urheberrecht des Anbieters soweit nicht Urheberrechte Dritter bestehen. In jedem Fall ist eine Vervielfältigung, Verbreitung oder öffentliche Wiedergabe ausschließlich im Falle einer widerruflichen und nicht übertragbaren Zustimmung des Anbieters gestattet.Die Informationen dürfen auf keinen Fall als Ersatz für professionelle Beratung oder Behandlung durch ausgebildete und anerkannte Ärzte angesehen werden. Der Inhalt von Zapiens kann und darf nicht verwendet werden, um eigenständig Diagnosen zu stellen oder Behandlungen anzufangen.©New Zapiens GmbH 2024. All rights reserved.

• Arrow Left

Privacy

Data protection policyAn overview of data protectionGeneral informationIn addition to statistics on how you use this website, we may collect on this website, through forms, different pieces of data. This may include data on how to communicate with you (e.g. email address for newsletters and updates).We use the information we gather on our website - whether personal, demographic, technical or other for the purpose of operating and improving our website, creating a positive user experience, and delivering the products and services that we offer. We may also use your information to respond to you. We may also use the information we gather to inform you of other products or services available from us.We may share your information with third parties who help us in the delivery of our own products and services to you. We disclose information to companies and individuals we employ to perform functions on our behalf. Examples include hosting our web servers, analysing data, providing marketing assistance, processing credit card payments, and providing customer service. These companies and individuals may be located in a country whose data protection legislation is different from your country, and they will have access to your personal information as necessary to perform their functions, but they may not share that information with any other third party or use that data for any other purpose.We may disclose such information if legally required to do so, if requested to do so by a governmental entity or if we believe in good faith that such action is necessary to: (a) conform to legal requirements or comply with legal process; (b) protect the rights or property of our company or its affiliated companies; (c) prevent a crime or protect national security; or (d) protect the personal safety of users or the public.We may disclose and transfer such information to a third party who acquires all or a substantial portion of our business, whether such acquisition is by way of merger, consolidation or purchase of all or a substantial portion of our assets. In addition, in the event we become the subject of a bankruptcy proceeding, whether voluntary or involuntary, we or our trustee in bankruptcy may sell, license or otherwise dispose of such information in a transaction approved by the bankruptcy court, as long as it is in line with this data protection policy.We may also share aggregated anonymous information about visitors to our websites with our clients, partners and other third parties so that they may understand the kinds of visitors to our service and how those visitors use the site.Some of your data, we may collect through the service typeform.com. Of course, we are happy to delete all data we may have of you upon request. Just send us an email for that purpose and we will proceed with your request accordingly.The following information will provide you with an easy to navigate overview of what will happen with your personal data when you visit this website. The term „personal data“ comprises all data that can be used to personally identify you. For detailed information about the subject matter of data protection, please consult our Data Protection Declaration, which we have included beneath this copy.Data recording on this websiteWho is the responsible party for the recording of data on this website (i.e. the „controller“)?The data on this website is processed by the operator of the website, whose contact information is available under section „Information Required by Law“ on this website.How do we record your data?We collect your data as a result of your sharing of your data with us. This may, for instance be information you enter into our contact form.Our IT systems automatically record other data when you visit our website. This data comprises primarily technical information (e.g. web browser, operating system or time the site was accessed). This information is recorded automatically when you access this website.What are the purposes we use your data for?A portion of the information is generated to guarantee the error free provision of the website. Other data may be used to analyse your user patterns.What rights do you have as far as your information is concerned?You have the right to receive information about the source, recipients and purposes of your archived personal data at any time without having to pay a fee for such disclosures. You also have the right to demand that your data are rectified or eradicated. Please do not hesitate to contact us at any time under the address disclosed in section „Information Required by Law“ on this website if you have questions about this or any other data protection related issues. You also have the right to log a complaint with the competent supervising agency.Moreover, under certain circumstances, you have the right to demand the restriction of the processing of your personal data. For details, please consult the Data Protection Declaration under section „Right to Restriction of Data Processing.“Analysis tools and tools provided by third partiesThere is a possibility that your browsing patterns will be statistically analysed when your visit this website. Such analyses are performed primarily with cookies and with what we refer to as analysis programmes. As a rule, the analyses of your browsing patterns are conducted anonymously; i.e. the browsing patterns cannot be traced back to you.You have the option to object to such analyses or you can prevent their performance by not using certain tools. For detailed information about the tools and about your options to object, please consult our Data Protection Declaration below.Hosting External HostingThis website is hosted by an external service provider (host). Personal data collected on this website are stored on the servers of the host. These may include, but are not limited to, IP addresses, contact requests, metadata and communications, contract information, contact information, names, web page access, and other data generated through a web site.The host is used for the purpose of fulfilling the contract with our potential and existing customers (Art. 6 para. 1 lit. b DSGVO) and in the interest of secure, fast and efficient provision of our online services by a professional provider (Art. 6 para. 1 lit. f DSGVO).Our host will only process your data to the extent necessary to fulfil its performance obligations and to follow our instructions with respect to such data.Execution of a contract data processing agreementIn order to guarantee processing in compliance with data protection regulations, we have concluded an order processing contract with our host.General information and mandatory informationData protectionThe operators of this website and its pages take the protection of your personal data very seriously. Hence, we handle your personal data as confidential information and in compliance with the statutory data protection regulations and this Data Protection Declaration.Whenever you use this website, a variety of personal information will be collected. Personal data comprises data that can be used to personally identify you. This Data Protection Declaration explains which data we collect as well as the purposes we use this data for. It also explains how, and for which purpose the information is collected.We herewith advise you that the transmission of data via the Internet (i.e. through e-mail communications) may be prone to security gaps. It is not possible to completely protect data against third party access.Information about the responsible party (referred to as the „controller“ in the GDPR)The data processing controller on this website is:Simon Krüger
Veteranenstr. 25
10119 Berlin
E-mail: info@newzapiens.comThe controller is the natural person or legal entity that single-handedly or jointly with others makes decisions as to the purposes of and resources for the processing of personal data (e.g. names, e-mail addresses, etc.).Revocation of your consent to the processing of dataA wide range of data processing transactions are possible only subject to your express consent. You can also revoke at any time any consent you have already given us. To do so, all you are required to do is sent us an informal notification via e-mail. This shall be without prejudice to the lawfulness of any data collection that occurred prior to your revocation.Right to object to the collection of data in special cases; right to object to direct advertising (Art. 21 GDPR)IN THE EVENT THAT DATA ARE PROCESSED ON THE BASIS OF ART. 6 SECT. 1 LIT. E OR F GDPR, YOU HAVE THE RIGHT TO AT ANY TIME OBJECT TO THE PROCESSING OF YOUR PERSONAL DATA BASED ON GROUNDS ARISING FROM YOUR UNIQUE SITUATION. THIS ALSO APPLIES TO ANY PROFILING BASED ON THESE PROVISIONS. TO DETERMINE THE LEGAL BASIS, ON WHICH ANY PROCESSING OF DATA IS BASED, PLEASE CONSULT THIS DATA PROTECTION DECLARATION. IF YOU LOG AN OBJECTION, WE WILL NO LONGER PROCESS YOUR AFFECTED PERSONAL DATA, UNLESS WE ARE IN A POSITION TO PRESENT COMPELLING PROTECTION WORTHY GROUNDS FOR THE PROCESSING OF YOUR DATA, THAT OUTWEIGH YOUR INTERESTS, RIGHTS AND FREEDOMS OR IF THE PURPOSE OF THE PROCESSING IS THE CLAIMING, EXERCISING OR DEFENCE OF LEGAL ENTITLEMENTS (OBJECTION PURSUANT TO ART. 21 SECT. 1 GDPR).IF YOUR PERSONAL DATA IS BEING PROCESSED IN ORDER TO ENGAGE IN DIRECT ADVERTISING, YOU HAVE THE RIGHT TO AT ANY TIME OBJECT TO THE PROCESSING OF YOUR AFFECTED PERSONAL DATA FOR THE PURPOSES OF SUCH ADVERTISING. THIS ALSO APPLIES TO PROFILING TO THE EXTENT THAT IT IS AFFILIATED WITH SUCH DIRECT ADVERTISING. IF YOU OBJECT, YOUR PERSONAL DATA WILL SUBSEQUENTLY NO LONGER BE USED FOR DIRECT ADVERTISING PURPOSES (OBJECTION PURSUANT TO ART. 21 SECT. 2 GDPR).Right to log a complaint with the competent supervisory agencyIn the event of violations of the GDPR, data subjects are entitled to log a complaint with a supervisory agency, in particular in the member state where they usually maintain their domicile, place of work or at the place where the alleged violation occurred. The right to log a complaint is in effect regardless of any other administrative or court proceedings available as legal recourses.Right to data portabilityYou have the right to demand that we hand over any data we automatically process on the basis of your consent or in order to fulfil a contract be handed over to you or a third party in a commonly used, machine readable format. If you should demand the direct transfer of the data to another controller, this will be done only if it is technically feasible.SSL and/or TLS encryptionFor security reasons and to protect the transmission of confidential content, such as purchase orders or inquiries you submit to us as the website operator, this website may use either an SSL or a TLS encryption programme. You can recognise an encrypted connection by checking whether the address line of the browser switches from „http://“ to „https://“ and also by the appearance of the lock icon in the browser line.If the SSL or TLS encryption is activated, data you transmit to us cannot be read by third parties.Information about, rectification and eradication of dataWithin the scope of the applicable statutory provisions, you have the right to at any time demand information about your archived personal data, their source and recipients as well as the purpose of the processing of your data. You may also have a right to have your data rectified or eradicated. If you have questions about this subject matter or any other questions about personal data, please do not hesitate to contact us at any time at the address provided in section „Information Required by Law.“Right to demand processing restrictionsYou have the right to demand the imposition of restrictions as far as the processing of your personal data is concerned. To do so, you may contact us at any time at the address provided in section „Information Required by Law.“ The right to demand restriction of processing applies in the following cases:• In the event that you should dispute the correctness of your data archived by us, we will usually need some time to verify this claim. During the time that this investigation is ongoing, you have the right to demand that we restrict the processing of your personal data.
• If the processing of your personal data was/is conducted in an unlawful manner, you have the option to demand the restriction of the processing of your data in lieu of demanding the eradication of this data.
• If we do not need your personal data any longer and you need it to exercise, defend or claim legal entitlements, you have the right to demand the restriction of the processing of your personal data instead of its eradication.
• If you have raised an objection pursuant to Art. 21 Sect. 1 GDPR, your rights and our rights will have to be weighed against each other. As long as it has not been determined whose interests prevail, you have the right to demand a restriction of the processing of your personal data.If you have restricted the processing of your personal data, these data – with the exception of their archiving – may be processed only subject to your consent or to claim, exercise or defend legal entitlements or to protect the rights of other natural persons or legal entities or for important public interest reasons cited by the European Union or a member state of the EU.Recording of data on this websiteServer log filesThe provider of this website and its pages automatically collects and stores information in so-called server log files, which your browser communicates to us automatically. The information comprises:• The type and version of browser used
• The used operating system
• Referrer URL
• The hostname of the accessing computer
• The time of the server inquiry
• The IP addressThis data is not merged with other data sources.This data is recorded on the basis of Art. 6 Sect. 1 lit. f GDPR. The operator of the website has a legitimate interest in the technically error free depiction and the optimization of the operator’s website. In order to achieve this, server log files must be recorded.Request by e-mail, telephone or faxIf you contact us by e-mail, telephone or fax, your request, including all resulting personal data (name, request) will be stored and processed by us for the purpose of processing your request. We do not pass these data on without your consent.The processing of these data is based on Art. 6 para. 1 lit. b GDPR, if your request is related to the execution of a contract or if it is necessary to carry out pre-contractual measures. In all other cases, the processing is based on your consent (Article 6 (1) a GDPR) and/or on our legitimate interests (Article 6 (1) (f) GDPR), since we have a legitimate interest in the effective processing of requests addressed to us.The data sent by you to us via contact requests remain with us until you request us to delete, revoke your consent to the storage or the purpose for the data storage lapses (e.g. after completion of your request). Mandatory statutory provisions - in particular statutory retention periods - remain unaffected.Processing of data (customer and contract data)We collect, process and use personal data only to the extent necessary for the establishment, content organization or change of the legal relationship (data inventory). These actions are taken on the basis of Art. 6 Sect. 1 lit. b GDPR, which permits the processing of data for the fulfilment of a contract or pre-contractual actions. We collect, process and use personal data concerning the use of this website (usage data) only to the extent that this is necessary to make it possible for users to utilize the services and to bill for them.The collected customer data shall be eradicated upon completion of the order or the termination of the business relationship. This shall be without prejudice to any statutory retention mandates.

• Arrow Left

Terms

OverviewThis website newzapiens.com is operated by New Zapiens. The term “User” refers to the user who is bound by these Terms.By visiting newzapiens.com and/or purchasing something from Zapiens, the User agrees to be bound by these terms, conditions, policies, and notices (“ Terms ”), including those additional terms, conditions, policies, and notices referenced herein and/or available by hyperlink. These Terms apply to all users of newzapiens.com, including users who are browsers, customers, vendors, merchants, and/or contributors of content.Any new features or tools or products added to newzapiens.com shall also be subject to the Terms. The User can review the most current version of the Terms at any time on this page. Zapiens reserves the right to update, change, or replace any part of these Terms by posting updates or changes to newzapiens.com. It is the User’s responsibility to check this page periodically for changes. The User’s continued use of or access to newzapiens.com and its content following the posting of any changes constitutes acceptance of those changes.The headings used in this agreement are included for convenience only and will not limit or otherwise affect these Terms. In these Terms, the use of the word “including” shall mean “including without limitation.”We use Gumroad to process payments made in respect of purchases on this website.Medical DisclaimerAll material, text, images, downloads, attachments, and any other content whatsoever contained on or within newzapiens.com is for informational purposes only and is not intended to substitute the advice, diagnosis, or treatment from a qualified medical professional. The User should always speak to the User’s doctor, physician, or other qualified medical professional with any medical questions the User may have. Zapiens and its editors and creators do not advocate nutritional supplementation over proper medical advice or treatment, and no page on newzapiens.com advocates nutritional supplementation over proper medical advice or treatment. If the User is using any pharmaceuticals or drugs given to the User by a doctor or received with a prescription, the User must consult with the doctor in question or an equally qualified medical professional prior to using any nutritional supplementation. If the User is undergoing medical therapies, then the User must consult with the User’s respective therapist or medical professional about possible interactions between the User’s treatment (including pharmaceuticals and/or drugs) and possible nutritional supplements or practices mentioned on newzapiens.com and its content.Zapiens does not assume liability for any actions undertaken after visiting newzapiens.com and using its products (such as Notion templates) and does not assume liability if one misuses supplements. Zapiens and its editors and creators do not claim that unforeseen side effects will not occur even at the proper dosages, and do not assume responsibility for any side effects from supplements or practices mentioned on newzapiens.com and its content and products.Zapiens neither makes any representations nor recommends or endorses any specific tests, products, procedures, opinions, or other information that may be mentioned on newzapiens.com. Reliance on any information provided by Zapiens, its directors, officers, employees, affiliates, agents, contractors, interns, suppliers, service providers, or licensors (collectively, its “Representatives”), or any visitors to newzapiens.com is solely at the User’s own risk.Online store termsThe User may not use Zapien’s products, Zapien’s services, or the content of newzapiens.com for any illegal or unauthorized purpose. The User may not, in the use of any of the foregoing, violate any laws in the User’s jurisdiction (including copyright laws).A breach or violation of any of the Terms by the User may result in an immediate termination of the User’s access to newzapiens.com.General conditionsUse of newzapiens.com is restricted to the User’s personal use. The User shall not use newzapiens.com for any other purpose.The User agrees not to reproduce, duplicate, copy, sell, resell, or exploit any portion of newzapiens.com and its content, use of newzapiens.com or access to newzapiens.com, or any contact or personal information on newzapiens.com, without express written permission by Zapiens.Zapiens reserves the right to refuse service to anyone for any reason at any time.The Terms stated herein and Zapiens’s Privacy Policy contain the entire agreement between the User and Zapiens relating to the User’s use of Newzapiens.com and supersede all prior or concurrent communications and proposals, in any form, between the User and Zapiens. No other terms or conditions apply. The User agrees not to introduce into or through Newzapiens.com any information, content, or material that may be harmful to others, including any worms or viruses or any code of a destructive nature. Among other things, the User agrees not to include, knowingly or otherwise, any error or defect in material or information that may, among other issues, be libelous, slanderous, defamatory, or obscene, or promote hatred or otherwise give rise to a criminal offence or civil liability on the part of any person or entityAccuracy, completeness and timeliness of informationZapiens is not responsible if the content or information on Newzapiens.com is not accurate, complete, or current. The content on Newzapiens.com is provided for general information only and should not be relied upon or used as the sole basis for making decisions without consulting primary, more accurate, more complete, or more timely sources of information. Any reliance on the content on Newzapiens.com is at the User’s own risk.Newzapiens.com may contain certain historical information. Historical information, per its very nature, is not current; it is provided for the User’s reference only. Zapiens reserves the right to modify the contents of Newzapiens.com at any time, but Zapiens has no obligation to update any information on Newzapiens.com. The User agrees that it is the User’s responsibility to monitor changes to Newzapiens.com.Modifications to the service and pricesPrices for Zapiens’ products and services are subject to change without notice.Zapiens reserves the right to modify or discontinue the service it provides (or any part or content thereof) without notice at any time.Zapiens shall not be liable to the User or to any third-party for any modification, price change, suspension, or discontinuance of the services it provides.Products or servicesCertain products or services may be available exclusively online through Newzapiens.com.Zapiens reserves the right, but is not obligated, to limit the sales of Zapiens’ products or services to any person, geographic region, or jurisdiction. Zapiens may exercise this right on a case-by-case basis. Zapiens reserves the right to limit the quantities of any products or services that Zapiens offers. All Zapiens’ descriptions and prices for all Zapiens’ products and services are subject to change at any time without notice, at its sole discretion. Zapiens reserves the right to discontinue any product at any time. Any offer for any product or service made on Newzapiens.com and its content is void where prohibited by law.Zapiens does not warrant that the quality of any products, services, information, or other material the User purchases or obtains will meet the User’s expectations, or that any errors in the services will be corrected.Accuracy of billing and account informationZapiens reserves the right to refuse or cancel any order the User places with it. Zapiens may, at Zapiens’ sole discretion, limit quantities purchased per person, per household, or per order. These restrictions may include orders placed by or under the same customer account, orders placed with the same credit card, and/or orders that use the same billing and/or shipping address. In the event that Zapiens makes a change to or cancels an order, Zapiens may attempt to notify the User by using the email address, billing address, and/or phone number the User provided when making the order. Zapiens reserves the right to limit or prohibit orders that, in Zapiens’ sole judgment, appear to be placed by dealers, resellers, or distributors.The User agrees to provide current, complete, and accurate purchase and account information for all purchases made at Zapiens’ store. The User agrees to promptly update the User’s account and other information, including the User’s email address and credit card numbers and expiration dates, so that Zapiens can complete the User’s transactions and contact the User as needed.Use of contentZapiens authorizes the use or download of a single copy of the content and materials on Newzapiens.com — and this is solely for personal, non-commercial use — if and only if the following copyright notice, or a substantially similar notice, is placed at the end of the content or material: “© 2023 Newzapiens.com”.The content and material on Newzapiens.com is protected by copyright under both German and foreign laws. Title to such content and material remains with Zapiens or their legal owners. Any use of the content and material not permitted by these Terms is a breach of these Terms and may violate copyright, trademark, and other laws. All content and material is subject to change or termination without notice at Zapiens’ sole discretion.Trademarks and Trade NamesAll trademarks, service marks, trade names, logos and graphics (“ Marks ”) used in our Services or on the Site are registered or common law trademarks of Zapiens. You may not make any use of any Marks without the prior written consent of Zapiens.Notice and takedown proceduresIf the User believes that any content or material on or within Newzapiens.com infringes the User’s copyright, the User may request removal of such content or material (or access thereto) by contacting Zapiens (info@newzapiens.com) and providing the following information:• Identification of the material that the User believes to be infringing and its location;
• Identification of the copyrighted work that the User believes to be infringed. Please describe and provide particulars of the work, and where possible, provide a copy or the location of an authorized version of the work; and
• The User’s name, address, telephone number, and email address.Optional third-party toolsZapiens may provide the User with access to third-party tools (such as Notion) that Zapiens doesn’t monitor or control in any way.The User acknowledges and agrees that Zapiens provides access to such tools “as is” and “as available” without any warranties, representations, or conditions of any kind, and without any endorsement. Zapiens shall have no liability whatsoever arising from or relating to the User’s use of optional third-party tools.Any use by the User of optional third-party tools offered through Newzapiens.com is entirely at the User’s own risk and discretion and the User should ensure that the User is familiar with and approves of the terms on which the tools are provided by the relevant third-party provider(s).Zapiens may also, in the future, offer new services and features through the website (including the release of new tools and resources). Such new features and services shall also be subject to these Terms.Personal informationThe User’s submission of personal information on or through Newzapiens.com is governed by Zapiens’ Privacy Policy.Errors, inaccuracies and omissionsOccasionally, some information on Newzapiens.com may contain inaccuracies, omissions, or typographical errors, including information that relates to offers, promotions, product descriptions, product availability, product pricing, shipping charges, and transit times. Zapiens reserves the right to correct any errors, inaccuracies, or omissions, and to change or update information or cancel orders if any information provided by the User is inaccurate at any time (including after the User has submitted the User’s order) without prior notice.Zapiens assumes no obligation to update, amend, or clarify information on Newzapiens.com, including pricing information, except as required by law. No specified update or refresh date related to Newzapiens.com should be taken to indicate that all information related to Newzapiens.com has been modified or updated.Governing lawThese Terms and any separate agreements whereby Zapiens provides the User any service shall be governed by and construed in accordance with the laws of Germany without giving effect to any principles of conflict of law. The User agrees that any dispute, difference, controversy, or claim between the User and Zapiens or by either of Zapiens against the other or the Representatives of the other, arising out of, relating to, or having any connection with the Terms, Newzapiens.com, any use of Newzapiens.com, any content on Newzapiens.com, or any transaction conducted on or from it (whether contractual or extra-contractual, in contract or tort, pursuant to statute or regulation, or otherwise, and whether pre-existing, present or future), including any question regarding negotiation, formation, existence, validity, performance, effects, interpretation, breach, resolution or annulment and further including the applicability or scope of this clause shall be brought exclusively in a court of competent jurisdiction in Berlin, Germany.Changes to terms of serviceThe User can review the most current version of the Terms at any time on this page.Zapiens reserves the right, at Zapiens’ sole discretion, to update, change, or replace any part of these Terms by posting updates and changes to Newzapiens.com. It is the User’s responsibility to check Newzapiens.com periodically for changes. The User’s continued use of or access to Newzapiens.com following the posting of any changes to these Terms constitutes acceptance of those changes.Contact informationQuestions about the Terms of Service should be sent to Zapiens at info@newzapiens.com.

• Arrow Left

Mindfulness and Longevity

The end of the year is near. A time for introspection, relaxation and spending time with loved ones.That would be nice.Instead, it's likely to be a time of frantic last-minute planning, finishing that last project before everyone leaves, stressing over the right presents, mentally preparing for the inevitable argument over the holiday menu…The topic of mindfulness holds a special relevance around Christmas as the holidays are stressful for many of us (even if we wish they weren’t), and we all know that chronic stress is less than ideal for living a long, healthy life.I started to write this one from a similar perspective as the last few newsletters - a distant bird's eye view of the topic - before realizing that it wasn't going to work this time.Unfortunately, I am every mindfulness fan's nightmare (unless they really enjoy talking to a wall): I'm an overly rational scientist, I overthink everything and my mind wanders all the time. I also hate to fail and trying to meditate has proven to be a repeated experience in just that.Still, you might say that this makes me the perfect candidate for mindfulness practice. So, for me, for you, for us (in case you see yourself in this description), I set out to let science convince me once again.

What is Mindfulness?

For today's issue, let's define mindfulness as the practice of being fully present and engaged in the moment. At its core, it's about awareness, noticing your thoughts, feelings, sensations and the world around you without judgment or distraction.Mindfulness practices such as meditation can help you achieve this state of awareness, and promise physical and mental changes that benefit your daily life.

The Problem with Mindfulness Research

Mindfulness is not a new concept. People who practice it subjectively report increased well-being, less stress, more attention and focus.But while the concept seems omnipresent these days, scientific research on mindfulness and meditation is still in its infancy.If you search the research database PubMed for "mindfulness," you'll find that the number of scientific publications has grown to 1259 in 2022 - from just 250 a decade earlier and virtually none in 2000.Oversimplified, there are 3 ways in which the effects of mindfulness have been studied in clinical trials:• Qualitative assessment for example in the context of cognitive therapy (this is often very subjective)
• Measuring objective changes in the body, such as immune or stress markers in the blood
• Visualizing and measuring changes in the brain (neuroplasticity) using functional imaging (if you’re interested in this topic and don’t mind the neuro-lingo, I found this review to be fascinating)A major challenge in mindfulness research is comparing and drawing conclusions from different studies, mostly because there is no standard definition of mindfulness. In addition, the mindfulness interventions used in clinical trials, such as the type and duration of meditation, vary a lot.Many studies rely on participants to self-report their practice and the benefits they experience, which is highly subjective. Finally, most studies work with very few people, making it difficult to draw statistical conclusions.That’s why, when I set out to investigate the proven effects of mindfulness, I primarily looked at either systematic reviews or, when available, meta-analyses.

Meta-Analysis

A statistical analysis that combines the results of multiple studies (in this case clinical trials) to create a single, more precise answer to the research question. It’s basically an analysis of several already existing analyses.

Systematic Review

May include a quantitative meta-analysis, but it can also be limited to systematically checking all available research in a well-defined, systematic approach to ensure nothing is overlooked.

Effects of Mindfulness Practice on Mental Health

1. Almost certainly helps with Anxiety and Depression:
Practicing mindfulness meditation can effectively reduce the negative effects of psychological stress. It’s particularly effective if you suffer from severe symptoms of clinical depression [1,2].2. To some extent Reduces Stress:
The evidence out there agrees that mindfulness practices can moderately reduce stress and lower cortisol levels (meaning the effect is measurable but it’s not massive). The effect on cortisol levels is more pronounced for people who live really stressful lives (e.g. healthcare workers) [3,4].3. Improves Sleep (if you have severe problems):
Mindfulness practices can help deal with insomnia and other clinically significant sleep disorders, but not necessarily with optimizing sleep in people without severe sleep problems [5,1].4. May Improve Cognitive Functions and Reduce Age-related Decline:
Mindfulness practices may improve cognitive functions like short-term and autobiographical memory, cognitive flexibility and awareness. However, the current evidence is rather weak, mainly because the studies were not well designed [6,7].5. Mindfulness practice has also shown promising results in patients with eating disorders, addiction, psychosis, PTSD, ADHD and autism. However, more (and better) studies are needed for all of these to be conclusive [7].

Effects on Physical Health

1. Almost certainly helps Manage Pain:
Mindfulness meditation can be a very effective tool for managing chronic pain. But very brief mindfulness exercises seem to be less effective [8-10].2. Potentially Lowers Blood Pressure (if you have hypertension):
Mindfulness practice may be able to lower blood pressure in certain conditions and age groups, but again better clinical trials are needed to prove the effects [11,12].3. Helps Lose Weight:
Mindful eating can help people lose weight to a similar degree as traditional weight loss programs [13].4. Reduces Inflammation:
Mindfulness meditation can lower blood markers of inflammation (including CRP). Even though it is widely communicated that mindfulness “boosts the immune system” there are currently not enough studies to support this broader claim [14].5. May or may not Lower Blood Glucose:
Does mindfulness practice help with Diabetes? The evidence is all over the place, so the honest answer is: We don’t know. It may indirectly help by improving the mental state of patients [7].6. May or may not Decrease Cellular Aging:
A few experimental studies suggest that mindfulness practice may protect telomeres and thus slow aging. Even though you can find this conclusion on almost every longevity blog, the data isn't strong enough to support the claim (yet?). There simply aren't enough controlled trials, plus, the black-and-white picture of telomere length has recently been challenged [15,16].

Effects on Social Health and Social Behavior

Mindfulness practices can improve social health and promote kind behavior, reducing prejudice and aggression. They can also help reduce loneliness and social isolation, with positive effects seen in several groups, including older adults and college students. But: The quality of the data so far is low, so more work is needed to prove the findings of these small studies. [17,18].

Is there more?

People who practice mindfulness will surely argue that I am going about this the wrong way. That if we want to assess the benefits of mindfulness, we need to include psychological as well as philosophical perspectives that invite rather than reject subjective viewpoints.And they would have a point.Psychologically, mindfulness promotes a heightened state of awareness that allows individuals to experience the present moment without judgment or distraction. This heightened awareness can lead to improved emotional regulation. It can help identify negative thought patterns and develop new ways of thinking and responding to experiences.Mindfulness also emphasizes the importance of living authentically and fully in the present. It encourages a deeper understanding and acceptance of the impermanence of life and experience. It can help develop a sense of inner peace and contentment that is difficult to measure in biological variables, but that can potentially help us truly want to live longer.

So where does that leave me? Am I convinced?I am at least intrigued.Frankly, the evidence is a mess, and the low quality of many of the studies is shocking. Nevertheless, the sheer number of studies conducted in the last few years alone allows us to assemble a puzzle that is more than its individual pieces.So, given the minimal time and financial investment required for mindfulness practice, my goal for the coming year is to give it another try.I’ll let you know, how it goes.I would love to hear your own experiences.
You can reach me at lisa@newzapiens.com

References

1) M. Goyal et al., “Meditation programs for psychological stress and well-being: a systematic review and meta-analysis.,” JAMA Intern. Med., vol. 174, no. 3, pp. 357–68, Mar. 2014. Link2) Kuyken et al., “Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse: An Individual Patient Data Meta-analysis From Randomized Trials.,” JAMA psychiatry, vol. 73, no. 6, pp. 565–74, Jun. 2016. Link3) Sanada et al., “Effects of Mindfulness-Based Interventions on Salivary Cortisol in Healthy Adults: A Meta-Analytical Review.,” Front. Physiol., vol. 7, p. 471, 2016. Link4) A. Koncz, Z. Demetrovics, and Z. K. Takacs, “Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis.,” Health Psychol. Rev., vol. 15, no. 1, pp. 56–84, Mar. 2021. Link5) H. L. Rusch et al., “The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.,” Ann. N. Y. Acad. Sci., vol. 1445, no. 1, pp. 5–16, Jun. 2019. Link6) S.-A. Lao, D. Kissane, and G. Meadows, “Cognitive effects of MBSR/MBCT: A systematic review of neuropsychological outcomes.,” Conscious. Cogn., vol. 45, pp. 109–123, Oct. 2016. Link7) D. Zhang, E. K. P. Lee, E. C. W. Mak, C. Y. Ho, and S. Y. S. Wong, “Mindfulness-based interventions: an overall review.,” Br. Med. Bull., vol. 138, no. 1, pp. 41–57, Jun. 2021. Link8) L. Hilton et al., “Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis.,” Ann. Behav. Med., vol. 51, no. 2, pp. 199–213, Apr. 2017. Link9) E.-L. Khoo et al., “Comparative evaluation of group-based mindfulness-based stress reduction and cognitive behavioural therapy for the treatment and management of chronic pain: A systematic review and network meta-analysis.,” Evid. Based. Ment. Health, vol. 22, no. 1, pp. 26–35, Feb. 2019. Link10) A. S. McClintock, S. M. McCarrick, E. L. Garland, F. Zeidan, and A. E. Zgierska, “Brief Mindfulness-Based Interventions for Acute and Chronic Pain: A Systematic Review.,” J. Altern. Complement. Med., vol. 25, no. 3, pp. 265–278, Mar. 2019. Link11) C. Conversano et al., “Is Mindfulness-Based Stress Reduction Effective for People with Hypertension? A Systematic Review and Meta-Analysis of 30 Years of Evidence.,” Int. J. Environ. Res. Public Health, vol. 18, no. 6, Mar. 2021. Link12) S.-H. Park and K. S. Han, “Blood Pressure Response to Meditation and Yoga: A Systematic Review and Meta-Analysis.,” J. Altern. Complement. Med., vol. 23, no. 9, pp. 685–695, Sep. 2017. Link13) R. Fuentes Artiles, K. Staub, L. Aldakak, P. Eppenberger, F. Rühli, and N. Bender, “Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis.,” Obes. Rev., vol. 20, no. 11, pp. 1619–1627, Nov. 2019. Link14) D. S. Black and G. M. Slavich, “Mindfulness meditation and the immune system: a systematic review of randomized controlled trials.,” Ann. N. Y. Acad. Sci., vol. 1373, no. 1, pp. 13–24, Jun. 2016. Link15) K. D. Le Nguyen et al., “Loving-kindness meditation slows biological aging in novices: Evidence from a 12-week randomized controlled trial.,” Psychoneuroendocrinology, vol. 108, pp. 20–27, Oct. 2019. Link16) A. DeBoy et al., “Familial Clonal Hematopoiesis in a Long Telomere Syndrome.,” N. Engl. J. Med., vol. 388, no. 26, pp. 2422–2433, Jun. 2023. Link17) S. L. Teoh, V. Letchumanan, and L.-H. Lee, “Can Mindfulness Help to Alleviate Loneliness? A Systematic Review and Meta-Analysis.,” Front. Psychol., vol. 12, p. 633319, 2021. Link18) J. Yu, M. Han, F. Miao, and D. Hua, “Using mindfulness-based stress reduction to relieve loneliness, anxiety, and depression in cancer patients: A systematic review and meta-analysis.,” Medicine (Baltimore)., vol. 102, no. 37, p. e34917, Sep. 2023. Link

1) M. Goyal et al., “Meditation programs for psychological stress and well-being: a systematic review and meta-analysis.,” JAMA Intern. Med., vol. 174, no. 3, pp. 357–68, Mar. 2014. Link2) Kuyken et al., “Efficacy of Mindfulness-Based Cognitive Therapy in Prevention of Depressive Relapse: An Individual Patient Data Meta-analysis From Randomized Trials.,” JAMA psychiatry, vol. 73, no. 6, pp. 565–74, Jun. 2016. Link3) Sanada et al., “Effects of Mindfulness-Based Interventions on Salivary Cortisol in Healthy Adults: A Meta-Analytical Review.,” Front. Physiol., vol. 7, p. 471, 2016. Link4) A. Koncz, Z. Demetrovics, and Z. K. Takacs, “Meditation interventions efficiently reduce cortisol levels of at-risk samples: a meta-analysis.,” Health Psychol. Rev., vol. 15, no. 1, pp. 56–84, Mar. 2021. Link5) H. L. Rusch et al., “The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.,” Ann. N. Y. Acad. Sci., vol. 1445, no. 1, pp. 5–16, Jun. 2019. Link6) S.-A. Lao, D. Kissane, and G. Meadows, “Cognitive effects of MBSR/MBCT: A systematic review of neuropsychological outcomes.,” Conscious. Cogn., vol. 45, pp. 109–123, Oct. 2016. Link7) D. Zhang, E. K. P. Lee, E. C. W. Mak, C. Y. Ho, and S. Y. S. Wong, “Mindfulness-based interventions: an overall review.,” Br. Med. Bull., vol. 138, no. 1, pp. 41–57, Jun. 2021. Link8) L. Hilton et al., “Mindfulness Meditation for Chronic Pain: Systematic Review and Meta-analysis.,” Ann. Behav. Med., vol. 51, no. 2, pp. 199–213, Apr. 2017. Link9) E.-L. Khoo et al., “Comparative evaluation of group-based mindfulness-based stress reduction and cognitive behavioural therapy for the treatment and management of chronic pain: A systematic review and network meta-analysis.,” Evid. Based. Ment. Health, vol. 22, no. 1, pp. 26–35, Feb. 2019. Link10) A. S. McClintock, S. M. McCarrick, E. L. Garland, F. Zeidan, and A. E. Zgierska, “Brief Mindfulness-Based Interventions for Acute and Chronic Pain: A Systematic Review.,” J. Altern. Complement. Med., vol. 25, no. 3, pp. 265–278, Mar. 2019. Link11) C. Conversano et al., “Is Mindfulness-Based Stress Reduction Effective for People with Hypertension? A Systematic Review and Meta-Analysis of 30 Years of Evidence.,” Int. J. Environ. Res. Public Health, vol. 18, no. 6, Mar. 2021. Link12) S.-H. Park and K. S. Han, “Blood Pressure Response to Meditation and Yoga: A Systematic Review and Meta-Analysis.,” J. Altern. Complement. Med., vol. 23, no. 9, pp. 685–695, Sep. 2017. Link13) R. Fuentes Artiles, K. Staub, L. Aldakak, P. Eppenberger, F. Rühli, and N. Bender, “Mindful eating and common diet programs lower body weight similarly: Systematic review and meta-analysis.,” Obes. Rev., vol. 20, no. 11, pp. 1619–1627, Nov. 2019. Link14) D. S. Black and G. M. Slavich, “Mindfulness meditation and the immune system: a systematic review of randomized controlled trials.,” Ann. N. Y. Acad. Sci., vol. 1373, no. 1, pp. 13–24, Jun. 2016. Link15) K. D. Le Nguyen et al., “Loving-kindness meditation slows biological aging in novices: Evidence from a 12-week randomized controlled trial.,” Psychoneuroendocrinology, vol. 108, pp. 20–27, Oct. 2019. Link16) A. DeBoy et al., “Familial Clonal Hematopoiesis in a Long Telomere Syndrome.,” N. Engl. J. Med., vol. 388, no. 26, pp. 2422–2433, Jun. 2023. Link17) S. L. Teoh, V. Letchumanan, and L.-H. Lee, “Can Mindfulness Help to Alleviate Loneliness? A Systematic Review and Meta-Analysis.,” Front. Psychol., vol. 12, p. 633319, 2021. Link18) J. Yu, M. Han, F. Miao, and D. Hua, “Using mindfulness-based stress reduction to relieve loneliness, anxiety, and depression in cancer patients: A systematic review and meta-analysis.,” Medicine (Baltimore)., vol. 102, no. 37, p. e34917, Sep. 2023. Link

New Zapiens is a preventive health and longevity club dedicated to enhancing the health and lifespan of busy professionals. We offer quality tools and evidence-based insights towards a healthy, long life.Interested in partnering with us? Please review our publication information and contact Karol or send a request via email: karol@newzapiens.com

New Zapiens Audience

Our members, mainly tech leaders, entrepreneurs, investors, engineers, product managers, consultants and parents, seek practical ways to improve their health using high-quality, trusted and peer-reviewed health products, services and supplements.We curate a discerning audience with high income and educational backgrounds, who rely on us for quality content and recommendations.

Stats

Member Demographics (Open Rates)

Partnership Examples

New Zapiens is an ideal publication to promote products and services for health and tech enthusiasts:• D2C Diagnostics (e.g. Zoe)
• Supplements (e.g. Sunday Natural)
• Trackers & Wearables (e.g. Whoop)
• Apps & SaaS (e.g. InsideTracker)
• Health Fairs & Events (e.g. Rejuvenation Startup Summit Berlin)
• Preventive Health & Longevity Coaching (e.g. Fount)
• Health Clinics & Executive Checkups (e.g. Lanser Hof)

Still questions? Contact Karol or send a request via email: karol@newzapiens.com