Longevity Magazine

Empower yourself with insights for preventive health, wellness and longevity. Explore our latest articles on fitness, personalized medicine, cutting-edge science and strategies to help you live a longer, healthier life.

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Cycle Syncing: Hype or Your Monthly Superpower
Hormone Balance

7 min read

Cycle Syncing: Hype or Your Monthly Superpower

Fifteen years ago, if you’d mentioned “cycle syncing,” most women would have blinked at you. Men might have guessed it was something to do with syncing Spotify playlists. Now, it’s a buzzword on wellness podcasts, Instagram feeds, and in group chats.If you’ve ever wondered why one week you feel like conquering the world and the next you want to cancel plans, curl up in bed, and survive on carbs, it’s not in your head. Hormonal shifts can change everything from your energy and mood to your appetite, digestion, and libido. That week you feel bloated for no reason? Hormones. That sudden burst of motivation? Also hormones.Cycle syncing is about working with these changes, not against them. It’s the practice of matching your nutrition, workouts, work, and social calendar to the natural rhythm of your menstrual cycle. The goal? Less fighting your body, more flow.Men vs Women: The Hormone Plot TwistMen’s hormones run on a neat 24-hour cycle. Testosterone peaks in the morning, giving them more focus, competitiveness, and often a higher libido. By afternoon, energy and motivation dip. By evening, testosterone is at its lowest, which is why most men feel more relaxed and less inclined to take on big challenges at night. Women’s hormones follow a more complex monthly pattern. A typical cycle is around 28 days, though anywhere between 21 and 35 can be normal. It moves through four distinct phases, each with its own hormone profile, influencing mood, energy, focus, sleep, and yes, your sex drive. The Four Phases: Go’s and No-Go’sMenstrual Phase (Days 1–5)Hormones are at their lowest and the body is focused on shedding the uterine lining and repairing itself. Energy often dips, and your system benefits from warmth, rest, and extra nourishment. Sleep: Aim for 8–10 hours. Short naps help with fatigue. Keep evenings calm and lights dim to support melatonin.Nutrition: Focus on iron-rich foods like leafy greens, red meat, lentils, and beets. Add mineral-rich broths and soups. Include healthy fats such as avocado, nuts, and olive oil. Herbal teas like nettle, raspberry leaf, or ginger are soothing.Supplements: Magnesium to ease cramps, vitamin C to boost iron absorption, iron if tested low.Exercise: Walking, stretching, restorative or yin yoga. Avoid high-intensity unless you feel genuinely energised.Do: Journal, reflect, set gentle intentions. Keep your workload manageable.No-Go: Cold exposure or ice-cold foods, which can worsen cramps and drain energy.Follicular Phase (Days 6–14)Estrogen begins to rise, FSH is active, and energy and focus return. Creativity and motivation get a boost.Sleep: Seven to nine hours is usually enough. Get morning sunlight to reset your circadian rhythm.Nutrition: Eat fresh, light meals such as sprouts, citrus, berries, and leafy greens. Lean proteins like chicken, eggs, and white fish support muscle and recovery. Fermented foods help gut health. Pumpkin and flax seeds can gently support hormones.Supplements: B-complex for energy, probiotics for digestion, omega-3s for brain health.Exercise: Cardio, dance, boxing, or skill-based training. Try new workouts — your body adapts more easily now.Do: Start new projects, brainstorm ideas, network, and declutter or organise your space.No-Go: Too much caffeine on an empty stomach, which can spike cortisol and disrupt hormones.Ovulatory Phase (Days 15–17)Estrogen peaks, testosterone gets a small boost, and LH triggers ovulation. You’re at your most confident, articulate, and physically strong.Sleep: Seven to eight hours, but make recovery a priority after busy or active days. Avoid excess screen time before bed to protect melatonin.Nutrition: Fill your plate with colourful raw vegetables and salads. Include cruciferous vegetables like broccoli and kale to help metabolise estrogen. Add zinc-rich foods such as oysters and pumpkin seeds to support fertility and libido. Hydrating foods like cucumber and watermelon are great in warm weather.Supplements: Zinc for reproductive health, vitamin C for ovary support, maca root for libido if you like.Exercise: HIIT, heavy lifts, spin, or group classes. Aim for personal bests in performance.Do: Schedule important presentations or negotiations. Batch creative content or collaborative work.No-Go: None. You are ready to conquer the world.Luteal Phase (Days 18–28)Progesterone dominates in the early luteal phase, promoting calm and deeper sleep, before both progesterone and estrogen drop toward menstruation. This is when PMS symptoms can appear if hormones are imbalanced.Sleep: Keep your bedroom cool to counter the higher body temperature late luteal. Magnesium before bed can support relaxation.Nutrition: Choose warm, grounding meals like sweet potato, squash, and lentils. Include complex carbs to keep mood stable. Magnesium-rich foods like dark chocolate, spinach, and pumpkin seeds are beneficial. Sesame and sunflower seeds can support hormone balance.Supplements: Magnesium glycinate for sleep and mood, vitamin B6 for progesterone and serotonin support, omega-3s for inflammation.Exercise: Early luteal is great for strength training or moderate cardio. Late luteal is better for yoga, walking, or pilates.Do: Wrap up projects, prioritise self-care, and prepare for the next cycle.No-Go: High-intensity training in the final days before your period.Myth-Busting Cycle SyncingMyth 1: It’s just a TikTok trendThe term might be new, but the concept is grounded in decades of endocrinology and women’s health research. Functional medicine practitioners have been talking about aligning lifestyle with hormonal changes for years.Myth 2: Everyone’s cycle is 28 days Twenty-eight days is an average, not a rule. Anywhere between 21 and 35 days can be normal, and syncing still works — you simply adjust your phases to match your own cycle.Myth 3: If you miss one workout or eat “off-phase,” you’ve ruined itCycle syncing isn’t all-or-nothing. The benefits come from consistency over time, not perfection.Myth 4: It’s only for women with PMS or fertility goalsEven women with regular, symptom-free cycles can improve energy, focus, workout recovery, and overall wellbeing by syncing with their hormones.Myth 5: Men don’t need to think about hormonesMen have hormone cycles too but theirs reset every 24 hours. Testosterone is highest in the morning, making it a prime time for strength training, problem-solving, and intimacy. Levels dip in the evening, which is when rest, lower-pressure tasks, and winding down come more naturally.Why This MattersCycle syncing isn’t about perfection, it’s about awareness. When you know your monthly rhythm, you can work with it instead of feeling like it’s working against you. You’ll be able to plan your workouts, projects, and social life around your strengths, and give yourself permission to rest when your body needs it.This approach can be transformative for women with PCOS, endometriosis, or irregular cycles, but it’s just as helpful for those with regular cycles. Even small changes can reduce PMS symptoms, improve energy, and make daily life more predictable.Some couples even plan their holidays around the ovulatory phase, when energy, mood, and libido tend to peak.So what now? Is it hype or your new monthly superpower? Hormones shift — that’s not hype, it’s biology. The way they infl uence your mood, focus, digestion, and relationships is real. So I’d say, learning to live in sync with those shifts isn’t just self-care, it’s your monthly superpower.And if keeping track of all this feels overwhelming, that’s where tools like reina come in — giving you daily, personalized insights based on your cycle so you can spend less time decoding your hormones and more time living your life.

ScandinavianHealth: The Nordic Way to Better Health
Biohacking Communities

6 min read

ScandinavianHealth: The Nordic Way to Better Health

Working in the fast-paced, high-pressure environment of London’s financial district began to take a toll on my health. Although I didn’t feel well, medical tests showed nothing was wrong. To cut the story short, I returned to my Scandinavian roots and began a to optimize my health.This was 25 years ago. Looking for a change I pursued a formal education in Nutritional Therapy, delved into the science of how nutrients support the body, and eventually opened my own clinic. My practice is grounded in the principles of the Scandinavian diet and lifestyle, which have consistently shown remarkable benefits for long-term well-being.Why ScandinavianHealth?Scandinavians are renowned for their longevity, deep connection to nature, and a balanced, health-conscious way of living. These values resonate strongly with me, and I’ve successfully integrated them into my work as a Nutritional Therapist. My approach combines evidence-based nutrition with lifestyle strategies inspired by Scandinavian simplicity, resilience, and harmony with nature.What is the Scandinavian (Nordic) Diet?While the Mediterranean diet is often praised for its role in supporting long-term health, it's important to note that this category also includes the Nordic and Japanese dietary patterns. The Scandinavian lifestyle—rich in whole foods, movement, and mental well-being—is a powerful contributor to health, longevity, and overall vitality.After 25 years of education and experience, I’m convinced that the key to its success lies in reducing inflammation—a silent contributor to many modern health issues. Inflammation can result from chronic stress, poor diet, lack of movement, and low emotional resilience.Why Do Scandinavians Live So Long?Scandinavians enjoy some of the longest life expectancies in the world. Their diets are naturally anti-inflammatory, rich in:Omega-3 fatty acids from fishWhole grains like rye, barley, and oatsFresh vegetables and seasonal produceBut nutrition is only part of the story. Low stress levels, restorative sleep, regular outdoor activities, and meaningful social connections all play a vital role in promoting a long, happy, and healthy life.The Scandinavian Way of LifeLiving a healthy life the Scandinavian way means spending time in nature, especially on weekends—whether hiking, skiing, or walking in the forest. In Scandinavia, access to nature is a public right, and children grow up outdoors, often participating in sports from an early age. This culture of movement and freedom supports health from the very beginning of life.My Approach as a Nutritional TherapistIn my 25 years of practice, I’ve learned that getting the basics right is the foundation of lasting health. While this is true for most people, I also recognize that each person is unique. Nutritional needs shift over time, depending on factors like age, hormonal changes, stress, or life circumstances.That’s why I take an individualized approach. I help clients identify both the long-term strategies and short-term therapeutic interventions needed to restore balance and improve health. Many symptoms—such as fatigue, hormonal imbalances, and digestive issues—respond remarkably well to targeted nutritional therapy within just 2–3 months.The Goal: Restore Balance, Build ResilienceAt ScandinavianHealth, the goal is to uncover and address the underlying causes of suboptimal health, and to re-establish balance through personalized Nutrition and Lifestyle Coaching. The results can be life-changing.And the good news? These diet and lifestyle changes has many positive side effects and don’t require perfection. Small, sustainable shifts can lead to greater resilience, renewed energy, and a better quality of life—naturally and effectively.The Top 5 Elements of ScandinavianHealth1. A Nourishing, Whole-Food DietScandinavians place a strong emphasis on local, seasonal eating. Foraging for wild berries and mushrooms is a beloved tradition, and foods like root vegetables, leafy greens, and fresh berries form an important part of the diet.Healthy fats from fish—especially oily varieties like salmon and mackerel—are consumed regularly. To support health through the long, dark winters, many supplement with omega-3 fatty acids and vitamin D.Whole grains such as oats, rye, and wheat are part of daily meals, often in the form of porridge or hearty whole-grain bread. The diet is generally low in added sugar, processed foods, and sugary beverages.That said, balance is key: cinnamon buns and cake buffets are cherished parts of social gatherings and celebrations. And in true Scandinavian fashion, sweets are typically reserved for Saturday evenings—a tradition known as “lørdagsgodteri”. 2. An Active, Nature-Based Lifestyle Physical activity is a natural part of daily life. The Scandinavian philosophy of “Friluftsliv”— literally “open-air living”—emphasizes regular time spent outdoors, regardless of weather.Walking, cycling, skiing, and hiking are all integrated into the routine. Even in winter, children nap outdoors in their prams and play outside at nursery schools. Most children also belong to sports clubs, building a foundation for lifelong activity.The mindset? “There’s no bad weather, only bad clothing.”As a result, Scandinavians remain active, mobile, and independent well into old age.3. Stress Management, Recovery & ResilienceNature is not just a backdrop—it’s a healing space. Time outdoors is used to recharge, calm the mind, and reduce stress. Forest walks are associated with lower blood pressure, reduced cortisol levels, and improved mental clarity.Scandinavian countries consistently rank high on the World Happiness Index. This is not by accident, but the result of lifestyle habits that protect mental health and enhance emotional resilience.4. Freedom, Balance & TrustOne unique Scandinavian value is “allemannsrett”—the freedom to roam. Nature is open to all, without restrictions or fences, encouraging widespread access to the outdoors.Work-life balance is protected through flexible hours, generous parental leave, and ample vacation time. Trust in government and society is high, and economic equality is stronger than in many other parts of the world.There’s little need for material excess—quality of life takes priority over quantity of things. People feel safe, valued, and supported.5. Strong Relationships & Community SpiritOutdoor activities often bring families and friends together, strengthening bonds and supporting emotional well-being. Time with loved ones is seen as essential for both relaxation and mental health.Scandinavians take pride in their community spirit. One beautiful tradition is “dugnad”—a local initiative where neighbors come together to repair, build, or maintain shared spaces, often followed by food and games.These strong social connections are a key part of what makes the Scandinavian lifestyle so healthy —and fulfilling.Together, these five elements support:A strong immune systemResilient mental healthHealthy agingAnd most importantly, a balanced, meaningful lifeAt ScandinavianHealth We Wish You a Long and Happy Life. 

The Link Between Processed Foods and Chronic Inflammation: Why Whole Foods Matter More Than Ever
Anti-Inflammation

5 min read

The Link Between Processed Foods and Chronic Inflammation: Why Whole Foods Matter More Than Ever

In today’s fast-paced world, convenience often wins out over nutrition. Processed foods andready-made meals have become dietary staples for many of us, offering a quick solution toour hectic lifestyles. But behind their convenience lies a growing concern: the strong linkbetween processed foods and chronic inflammation—a silent driver behind many of the mostcommon health problems today, including type 2 diabetes, cardiovascular disease, andobesity.Understanding how inflammation works—and how our daily food choices contribute to it—can empower us to make better decisions for long-term health. Especially during life’s busiestseasons, when the lure of convenience foods is strongest, whole foods matter more than ever.What Is Chronic Inflammation?Inflammation is a natural and necessary immune response. When the body detects injury orinfection, it sends immune cells to repair the damage. This is known as acute inflammationand is usually short-term.Chronic inflammation, however, is a different story. It occurs when the inflammatoryresponse lingers, even when there is no apparent threat. Over time, this persistentinflammation can begin to damage healthy tissues and organs. It's increasingly linked tolifestyle factors—particularly poor diet, lack of physical activity, high stress levels, andinadequate sleep.Chronic inflammation is now recognized as a major contributor to a wide range of healthconditions, including heart disease, insulin resistance, obesity, and even certain cancers.How Processed Foods Contribute to InflammationMany of the foods we reach for out of convenience are packed with ingredients that promoteinflammation. Here are some of the biggest culprits:Refined Carbohydrates: Found in white bread, sugary cereals, and pastries, refined carbs spike blood sugar levels. Repeated blood sugar spikes can lead to insulin resistance, a known driver of inflammation.Trans Fats and Excess Saturated Fats: Common in fried foods, baked goods, and processed snacks, these unhealthy fats increase LDL ("bad") cholesterol, which is strongly linked to inflammation and heart disease.Added Sugars: High sugar intake, especially from sweetened drinks, desserts, and packaged snacks, can trigger weight gain, insulin resistance, and elevated inflammation markers in the body.Artificial Additives and Preservatives: Ingredients like MSG, artificial colours, and preservatives may contribute to digestive issues and systemic inflammation, particularly in sensitive individuals.Given the rising prevalence of obesity and type 2 diabetes—both of which are closely tied tochronic inflammation—it's more important than ever to re-evaluate the role of processedfoods in our diets.The Power of Whole FoodsIn contrast, whole foods offer a natural way to fight inflammation and support long-termwellness. Minimally processed and rich in nutrients, these foods provide the body with thebuilding blocks it needs to heal, restore balance, and thrive.Two well-studied dietary patterns that focus on whole foods are the Mediterranean diet andthe Anti-Inflammatory diet. Both emphasize foods that reduce inflammation and promoteoverall health.Key anti-inflammatory components include:Antioxidants: Found in berries, leafy greens, and nuts, antioxidants help neutralize free radicals, which contribute to cellular damage and chronic inflammation.Fibre: Whole grains, legumes, fruits, and vegetables are high in fibre, which supports digestive health and promotes a balanced gut microbiome—both crucial for reducing inflammation.Healthy Fats: Omega-3 fatty acids—found in fatty fish like salmon, walnuts, and flaxseeds—have powerful anti-inflammatory properties that help counter the effects of omega-6 fatty acids commonly found in processed foods.Phytonutrients: These natural compounds, found in colourful plant foods, help regulate immune responses and protect the body from inflammation and disease.Simple, Sustainable ChangesThe good news is, you don’t need to overhaul your entire lifestyle overnight. Making small,consistent changes can yield big benefits over time. Here are some practical steps to getstarted:Start SmallBegin by replacing one or two processed items with whole food alternatives. Swap out sugary snacks for fresh fruit, or trade white bread for whole grain options.Plan AheadMeal planning can help reduce reliance on processed foods. Cook simple, balanced meals using seasonal produce, lean proteins, and whole grains. Add a variety of colourful fruits and vegetables to every plate to boost nutrient intake.Stock Healthy SnacksKeep nutritious snacks like nuts, seeds, yogurt, chopped vegetables, and hard-boiled eggs on hand. These options are not only filling but also rich in nutrients that support energy and focus.Cook with Anti-Inflammatory IngredientsSpices like turmeric and ginger, along with herbs like rosemary and basil, offer antiinflammatory benefits and can elevate the flavour of any meal. Consider growing your own herbs in a kitchen garden or hydroponic setup—such as a Tower Garden—for year-round access to fresh, healthy ingredients.Final ThoughtsWhile it’s tempting to lean on processed foods during hectic days, their long-term impact onhealth cannot be ignored. Chronic inflammation, fuelled by unhealthy ingredients, is adriving force behind many modern health challenges.Fortunately, we have the power to fight back—starting with what we put on our plates.Whole foods, rich in nutrients and free from artificial additives, can help reduceinflammation, boost immunity, and improve overall well-being. The more we prioritize fresh,whole ingredients, the easier it becomes to make food choices that truly support our health.Whole foods aren’t just a trend—they’re a return to the kind of nourishment our bodies weredesigned to thrive on. And in an age of convenience, making mindful choices about what weeat might be one of the most important acts of self-care we can commit to.

Why Longevity Should Be a Human Right
Biohacking Communities

11 min read

Why Longevity Should Be a Human Right

What do you think the world’s biggest cause of suffering and death is? It’s not infectious diseases. Not wars. Not hunger. It’s aging. Manifesting itself as age-related diseases, such as cancer, cardiovascular diseases, diabetes, and dementia, among many others, aging is responsible for the vast majority of the world’s deaths, especially in developed countries, where other causes have been curbed to a greater extent.Death typically follows a period of physical and mental decline, often accompanied by disability and excruciating suffering. This is the fate that awaits almost every human being, except the “lucky” ones who die young - that is, unless we do something about it.Who wants to live forever?For millennia, defeating aging was the stuff of myths and fairy tales. Dread of death combined with its inevitability led to humanity developing somewhat comforting, but also deeply conflicting attitudes toward aging. On the one hand, we cherish health and long life and try to avoid death as much as possible. Even when a “timely” death is looming, we usually do our best to protect our oldest citizens from it, until their very last breath. This is, by the way, what consumes the bulk of our healthcare budget.On the other hand, we have adopted what the philosopher Patrick Linden, in his book The Case Against Death, calls “The Wise View” – an apologetic attitude that sees aging and death as not just something natural and unavoidable, but deeply meaningful and even beneficial. This view completely dominates philosophy and is deeply ingrained in our popular culture and public sentiment. Everyone wants to be perceived as wise and sophisticated. This is why, according to polls, far fewer people express the desire to live long past 80 than assign this desire to others - that is, they believe they are being wiser than their brethren in rejecting this “seduction.” People also tend to justify aging in a shockingly inhumane way by invoking concerns like overpopulation, the need to “retire” older people to allow for progress, and so on. Debunking various anti-longevity arguments is fun, but I’d rather invoke a succinct quote from Andrew Steel’s book Ageless, which for me, shuts the lid on this debate once and for all: “Aging is not a moral solution to any problem.”Finally, we have a chance, but also a problemThis paradoxical view of aging hurts the standing of the only scientific discipline that challenges death: geroscience, the biology of longevity. Despite having humanity’s biggest problem in its crosshairs, geroscience has not been able to attract mainstream-level attention and funding. While the situation is gradually improving, geroscience is still often mocked and not taken seriously. Case in point: in a recent X post, the arguably most popular geroscientist, Dr. David Sinclair of Harvard, touted a report that shows a steady 6% year-over-year growth in longevity biotech - a figure that is, frankly, nothing to be excited about.Many in the longevity field blame this predicament on geroscience’s lack of tangible results in the form of working anti-aging therapies in humans (though such therapies exist for animal models). This view suggests that we need to show results first in order to get noticed and properly funded.However, as another prominent geroscientist, Dr. Aubrey de Grey, head of the LEV Foundation, noted in one of his recent conference appearances, this is not the only path forward. Cancer research, for instance, boomed after the “War on Cancer” was declared more than half a century ago, even though oncologists had little idea of how to actually tackle the disease. They wildly overpromised and underdelivered - yet this seemed to only reinforce society’s resolve to find the cure. For decades, immense funds poured in, and today, we have finally made some real progress.Similarly, funding for Alzheimer’s research is also vastly greater than what geroscience - which studies the underlying causes of this and many other diseases - receives. Successes are scarce, and questions regarding the underlying theories are many, but nothing seems to deter either governments or private investors from pouring tens of billions of dollars into this seemingly bottomless pit. Here too, we are finally starting to see some modest results.Arguably, geroscience is in a much better position today: researchers know a great deal about at least some aspects of aging and are exploring many promising directions. Some of these amazing advances include cellular reprogramming, which rejuvenates cells and produces various cell types on demand, senolytics, the drugs to get rid of misbehaving cells, and radical, corner-cutting approaches such as organ and tissue replacement. The entire biomedical field is also undergoing a profound transformation, as AI is taking over – probably, the only tool that can unravel the immense complexity of biology. As a science journalist, I can go on and on about astounding discoveries and the passionate, dedicated people who make them.It is crucially important to understand that for the first time in human history, we actually have a chance against aging. This might seem like a long shot, but all long shots look perfectly reasonable and even inevitable in retrospect (think of the idea of flight). Of course, we should expect some avenues to lead nowhere, some theories to be overthrown, and some research to bear no fruit. This is normal and not what keeps geroscience from becoming the next big thing.The solution: reframing longevity as a human rightThe problem we have is with public opinion. We need to get it on our side. I believe that we can do it not by showcasing nascent therapies, but by boldly and unabashedly wielding a strong moral argument. If I were to distill this argument into a single short sentence, it would be: “Longevity is a human right.”Before becoming a science journalist in the longevity field, I used to cover a variety of topics revolving around policy, politics, and, yes, human rights. When I discovered longevity, I gradually realized how fitting the concept of human rights is for this field, and how it can lead us to a breakthrough.To enter the mainstream, you must speak its language, and today, the entire world speaks the language of human rights. Virtually all countries have adopted the Universal Declaration of Human Rights. Of course, this doesn't mean all of them adhere to all its principles, but the fact that even the most vicious regimes try to hide behind the language of human rights attests to its power and widespread acceptance.Still, in today’s polarized world, many associate the concept of human rights with just one part of the political spectrum – the Left. This could not be farther from the truth. In fact, America’s foundational document, the Declaration of Independence, famously recounts three of the “inalienable rights” that all humans are endowed with: Life, Liberty, and the Pursuit of Happiness. It is certainly a travesty and a tragedy that for a long time, these rights were only extended to some groups in the population, but we have undeniably made great progress since then.We, the people, decide what constitutes a human right; the concept is a product of cultural evolution. New rights are proposed, debated, and sometimes added to the list. Take the right to education. A couple of centuries ago, people would have scoffed at the idea of giving every child free schooling. Today, it lies firmly within the consensus. The same happened with the right to healthcare, which is recognized by most developed countries with the notable exception of the US, where it is being adopted gradually.So, while I expect my proposition to recognize longevity as a human right to raise some eyebrows, I am willing to defend it. The core idea is that society must do everything reasonably within its power to help people live longer, healthier lives. Among other things, this means massive investments in geroscience.What does it mean exactly?For me, framing longevity as a human right is natural and intuitive. Not only does it belong in “the Pantheon of Rights,” but it deserves a central place there as an extension of “the Big Three” from the Declaration of Independence. With the right to life, the connection is obvious: aging is what ends life. Liberty? Longevity means liberation from physical decline and death, the freedom to do the things you love for as long as you want. The pursuit of happiness? You clearly need to be alive to pursue anything. However, let’s talk about what longevity actually means.Among people in our field, there is no agreement about how to best characterize – and promote - what we are striving for. Some would have no problem using the I-word - “immortality.” Others would cringe at the very sound of it. Some argue that the correct wording is life extension or lifespan extension. Yet others suggest it’s more prudent to talk about healthspan extension (healthspan is the part of lifespan spent in reasonably good health). Finally, there's “healthy aging,” which I personally view as a miserable oxymoron.I think the term “longevity” is the most suitable of them all. It serves as a big tent for various warring-yet-collaborating camps inside what is already known as “the longevity field” or “the longevity space.” It hardly invokes negative associations – who could possibly be against longevity? It is broad and accommodating, yet clear enough to serve as a beacon and a rallying cry. Longevity means living healthier for longer – discounting neither small gains, nor bold visions.Next, let’s get the confusion between longevity and healthcare out of the way. Yes, we already have healthcare systems in place, but they are not optimized towards increasing longevity. Today’s healthcare is hopelessly reactive, while to maximize longevity, you need things like early diagnostics, preventative care, and strong incentives for people to maintain a healthy lifestyle (in addition to advanced research). It is not for nothing that many geroscientists refer to conventional healthcare as “sickcare.” Indeed, the extent to which it prioritizes battling symptoms (at a great cost and with limited effect) over studying and eradicating their root causes, is astonishing. According to research, we may have already maxed out on life expectancy gains, unless we pivot towards interventions that actually address aging as the core driver of disease and frailty – towards longevity.From moral imperative to the economic argumentSpeaking of longevity as a human right opens up completely new possibilities in our fight for public sentiment. First, it immediately defuses many of the stale anti-longevity arguments such as that our field is merely a playground for billionaires who want to have more time to hoard even more money and power (I wish that was true, since in reality, billionaires invest very little in longevity research). Second, it allows us to form much broader coalitions and reach new allies. Most importantly, it gives us the moral standing to demand an urgent and unconditional national and global effort to study, delay, and eventually defeat aging.Many in our field dream about longevity becoming the next Apollo program or the next Manhattan Project (although I personally cringe at the latter being mentioned alongside longevity). However, when something is recognized as a human right, the resources society invests in it dwarf any moonshot enterprise. The entire cost of the Manhattan Project over four years in 2024 dollars amounted to $37 billion. The Apollo program cost roughly $300 billion over 13 years. Compare this to the “right-level” spending on public K-12 education ($1 trillion annually) and on Medicare and Medicaid ($2 trillion annually). This is the ballpark where longevity rightly belongs.Legendary Tech Sprints vs. Annual U.S. Rights-Level SpendingHowever, it’s not just about spending – think of it more as an investment, as is the case with most other rights. For instance, our spending on education is what ultimately builds national wealth. In the same manner, research shows that even a mild lifespan extension achieved by slowing aging would bring economic benefits in the tens of trillions of dollars. We have a strong practical argument, but it should come on the heels of the moral one to “seal the deal.”How you can help humans live longerSo, as John Oliver likes to conclude his shows about societal ailments, “What can we do about it?” As I have confirmed personally again and again, the concept of longevity as a human right is a fantastic conversation starter and an elevator pitch for our cause. If you find my argument convincing, just start talking about it – and see what happens. The longevity field has many great advocates, but we need advocates on every street corner. Call your representative in Congress and ask them to join the Longevity Science Caucus. Call your state representative and ask them to promote universal right to try legislation, similar to the one Montana has passed. Connect with other longevity enthusiasts. Post on your social media. Anything helps. Let’s make the world stop seeing aging as inevitable and start seeing it as unacceptable.

Blood Tests Are Just One Piece of the Puzzle to Understand Your Health
Sponsored
VO2max

6 min read

Blood Tests Are Just One Piece of the Puzzle to Understand Your Health

When you think about getting healthier, what pops into your head? Probably blood tests, right? A long list of results, a PDF you don’t totally understand, maybe a few scary-sounding markers to Google at 11pm. And look—we’re not here to knock blood tests. They're incredibly useful. But here’s the thing: they’re just one piece of the health puzzle.If you’re really trying to feel better, perform better, or just get more out of life, you’ve got to look beyond lab work. The real magic? It often starts with something far simpler: your daily lifestyle.High performers in the health space didn’t get their biological systems dialed in by only reading lab reports. They built a feedback loop from their habits. And that’s exactly what more of us need—real-time, actionable data about the stuff we do every day: how we eat, move, sleep, and recover.Let’s dig into what that looks like.First: Zoom Out Before You Zoom InMost people try to optimize their health by jumping straight into supplements or chasing “optimal” lab values. But if you don’t understand the why behind the numbers—or the behaviors that caused them—you’re flying blind.The truth? Symptoms like fatigue, poor sleep, mood swings, or slow recovery usually have roots in your day-to-day routines. That’s where lifestyle diagnostics come in. These are tools that help you see your health story before things go wrong. And when you use them together, you start to get a clear picture of what’s working (and what’s not).Here are four underrated tools that can change the game1. Finding Out What You Actually EatLet’s be real. Most of us think we eat pretty healthy. But memory is a funny thing. That extra croissant didn’t count, right?A Food Frequency Questionnaire (FFQ) is like a time-lapse of your eating habits. Instead of asking what you had for lunch yesterday, it looks at your long-term patterns—things like fiber intake, processed food consumption, protein quality, and diversity of plants.Why it matters:Studies show over 70% of chronic diseases are diet-related.Hidden deficiencies (like magnesium or omega-3s) often don’t show up in blood until they’re severe.What you eat shapes your microbiome, hormones, and even mood.What to do:Take a validated FFQ—it gives you a visual breakdown of where your nutrition stands. It’s one of the most eye-opening ways to see what you’re really eating.2. Continuous Measuring of Your Blood SugarThis one’s a game-changer. CGMs (Continuous Glucose Monitors) aren’t just for diabetics anymore—they’re for anyone who wants to understand how food, stress, sleep, and movement affect their energy levels.Why it matters:Big glucose spikes = fatigue, cravings, inflammation.Even “healthy” foods (like oatmeal or smoothies) can cause major rollercoasters for some people.CGMs give personalized insights, not population averages.What to do:Wear a CGM for 10–14 days. Track your meals, your stress levels, your workouts. Look for patterns.Did your Sunday night email spike your blood sugar more than your Friday burger?Even one round of CGM can totally rewire how you eat and recover.3. Measuring Your VO2maxThe most important longevity metric you’re probably ignoring.VO2max is a fancy name for how well your body uses oxygen during exercise. But don’t worry—you don’t need to be a triathlete to care. Think of it as your aerobic horsepower.Why it matters:VO2max is one of the strongest predictors of lifespan. Seriously.It’s a measure of how well your heart, lungs, and mitochondria are doing.Low VO2max is linked to fatigue, brain fog, and poor metabolic flexibility.What to do:You can get a proper lab test (in a mask, on a treadmill), or let your smartwatch estimate it over time. It doesn’t have to be perfect—it just needs to track your direction. And yes, training in Zone 2 helps a ton.4. Knowing Your Body CompositionWeight alone? Pretty useless. Most scales don’t tell you what you really need to know. Two people can weigh the same but have totally different health profiles. It’s super important to not only know what you weigh—but also how much of that is fat, muscle, or bone mass. And if your weight is changing, is it real change or just water shifting around?Why it matters:Muscle mass is one of the strongest predictors of healthspan (how long you stay healthy).Visceral fat—the kind that hugs your organs—is way more dangerous than what you see in the mirror.Tiny shifts in muscle-to-fat ratio can massively change how you feel day to day.What to do:Try a Body Composition Scan, a bioimpedance device, or even a simple tape measure to track your waist-to-hip ratio. The goal? Don’t obsess over pounds. Focus on composition.Where to Start?A Swiss longevity clinic called AYUN realized that most people dive into health with zero baseline. They’re guessing, Googling, or spending money on supplements without knowing what’s actually off.AYUN, Swiss first walkin longevity clinicSo they created something simple (and smart): the Lifestyle Check-Up.It’s not a blood test. It’s a full 360° snapshot of how your body and habits are really doing.Here’s what you get:Nutrition Check (FFQ)A science-backed assessment of your eating habits and nutritional gaps14-Day CGM ExperienceReal-time insights into your blood sugar responses to food, stress, and sleepBody Composition ScanUnderstand your muscle, fat, and metabolic balanceVO2max TestMeasure your cardiovascular capacity and oxygen efficiencyExpert AnalysisNutrition and sports scientists interpret your results holisticallyPersonalized ReportYour health data, decoded into clear, actionable insightsCustom Action PlanA practical roadmap for training, nutrition, and recovery90-Minute Joint ReviewA deep-dive session with both experts to walk you through your resultsIt’s like having a health detective map your patterns before you invest in deeper labs.And honestly? For many people, this is the smarter place to begin.Because once you see the impact of your habits, the motivation to change stops being abstract. You’re not chasing random numbers anymore. You’re solving your own health equation.Curious where you stand?Start with the Lifestyle Check-Up. You’ll come away with clarity, momentum—and a few “aha” moments you didn’t see coming.Use the exclusive New Zapiens code NEWZAPIENS10 to get 10% off your Lifestyle Check-Up. Own your health now

Merging Science and Ancient Wisdom: A Truly Holistic Path to Wellness
Mindfulness

4 min read

Merging Science and Ancient Wisdom: A Truly Holistic Path to Wellness

Walking the Bridge Between WorldsWhen sitting with someone seeking better health, it’s important to look beyond symptoms or lab results. Every person is unique, and real healing often happens at the intersection of modern science and timeless wisdom. My own journey, spanning alternative medicine, sound healing, coaching, and shamanic practice, has taught me that the most transformative results come from honoring both the latest research and the traditions our ancestors passed down.In today’s world, a growing number of practitioners are bringing together functional medicine, nutrition, psychology, and holistic therapies. This multidisciplinary approach helps guide people toward true wellbeing; body, mind, and soul.The Power of True IntegrationHolistic wellness is not about ticking off a checklist. It’s about recognizing the dance between the physical, emotional, energetic, and spiritual layers of our being. Science shows that treating symptoms in isolation often misses deeper imbalances. But when we integrate nutrition, movement, sleep, stress management, emotional healing, and spiritual practice, we build resilience and nurture authentic joy.Where Science Meets SymbolismWhat makes a holistic approach unique is how it links scientific findings with deeper meaning. Most practitioners ask for test results. Test results, for example, can be seen not just as numbers, but as messages from the body and soul.Gut Lining & Boundaries: Issues with the gut lining might prompt questions about personal boundaries. Just as the gut protects the body from harm, healthy boundaries safeguard our emotional core. Healing the gut often involves learning to say “no” and protecting your energy.Inflammation & Emotional Heat: Chronic inflammation is rarely just physical. Emotional stress, anger, or unresolved hurt can fuel internal “heat.” Cool foods, meditation, and breathwork help, but so does honoring and releasing those emotions.Nutrient Deficiencies & Inner Nourishment: Low levels of B12 or vitamin D might reflect a need for deeper nourishment; not just in the body, but in the spirit. True replenishment comes from both food and self-compassion, creativity, and connection.Detoxification & Emotional Release: Detox is not only about removing toxins. It’s also about letting go of old emotions, beliefs, and habits that no longer serve us. Creating space physically and emotionally allows new, nourishing patterns to take root.Hormonal Imbalance & Life’s Cycles: Hormones regulate our rhythms and mirror our inner landscape. Adrenal fatigue or cortisol imbalances often arise when we’re stuck in overdrive. Restoring balance means honoring rest, nurturing the nervous system, and making space for renewal.Blood Sugar, Cholesterol & Emotional Flow: High blood sugar or cholesterol can reflect more than just diet. Are we struggling to metabolize “sweetness” in life, or holding onto old hurts? Alongside nutrition and movement, working with the emotional body can help release what blocks our flow.Liver Health & Unsettled Emotions: In many traditions, the liver is associated with anger and unprocessed emotion. Imbalances here can be an invitation to explore what needs expression, forgiveness, or transformation. Mindfulness and creative therapies can help “free the liver” on every level.Whole-Person Wellness in ActionA truly integrative approach brings together evidence-based nutrition, targeted supplementation (guided by testing and clinical wisdom), joyful movement, restorative sleep, and stress management practices like mindfulness and breathwork. Emotional and spiritual healing, through sound, mantra, shamanic practices, or psychotherapy, can address trauma and foster deeper connection to self and spirit.Community and collaboration are also key. By honoring the wisdom of each practitioner and the lived experience of every individual, we create a circle of support that empowers lasting change.Understanding how deeply rooted issues might be linked to physical challenges revealed by testing can help people address these challenges on every level.Sharing the WisdomThis approach is not just for those seeking health; it’s also inspiring a new generation of practitioners. If you feel called to blend science with ancient wisdom, or to guide others on a truly holistic path, consider exploring training that emphasizes listening deeply and seeing the whole person.True wellness is a journey, not a destination. It’s about honoring every part of ourselves, listening to the messages of the body, and weaving together the best of science and spirit. If you’re ready to walk this path, for yourself or as a guide for others, welcome to a new paradigm of healing.

From Fragile to Functional: Why Midlife Women Need a New Strength Paradigm
Exercise

4 min read

From Fragile to Functional: Why Midlife Women Need a New Strength Paradigm

I never thought my next company would start with a bone scan.But here we are.At 41, I’m building again. ​​Not because I had a big tech idea or saw a market gap, but because I got scared. And then angry.Scared when a DEXA scan revealed early signs of bone loss. Angry when I realized how little support exists for women in midlife—especially around invisible health risks like bone density and muscle decline.Let me back up.I’ve always been active: triathlons, yoga, snowboarding, you name it. But no one told me that after 30, women start quietly losing 1–2% of bone mass per year. Or that half of all women over 50 will suffer an osteoporosis-related fracture. And that we begin losing muscle, which can impact everything from energy to mobility to metabolic health.I looked fit. I felt strong. But the scan made one thing clear: this wasn’t about vanity. It was about vitality.So I went deep. (It helps that my husband is a longevity nerd.) I read the research, talked to experts, lifted heavier. But what surprised me most was something ancient:Walking with weight.Also known as rucking.Rediscovering Movement with MeaningRucking (derived from the term rucksack) originated in military training as a way to build strength and stamina for combat. Today, it’s quietly becoming one of the most accessible tools in functional fitness and longevity circles.Think of it as resistance training meets low-impact cardio. You walk with added weight, activating your entire body without the joint stress of running. While it won’t build muscle mass like strength training, rucking supports muscle maintenance, metabolic function, and reinforces one of the most important physical foundations as we age: bone density.Here are a few science-backed benefits worth knowing:1. Supports Bone HealthBone Health: Weight-bearing + impact = stronger bones.Studies show that walking with added weight can slow or even reverse age-related bone loss by 1–2% per year, especially in the spine and hips. That’s significant, considering most women lose that much annually after 30.2. Burns CaloriesAdding weight increases calorie burn compared to regular walking. That makes rucking a more efficient, lower-impact way to increase daily energy expenditure - especially for women managing hormonal changes that impact metabolism.According to David Looney, an exercise physiologist who studied weighted vests for the U.S. Army:Wearing one that’s 10% of your body weight can burn 8.5% more calories.At 20%, it jumps to 19.7%.3. Supports Muscle StrengthRucking turns a simple walk into a full-body functional workout. It engages:GlutesHamstringsCalvesCorePostural muscles in your upper back and shouldersWhile it won’t replace lifting heavy, it targets slow-twitch muscle fibers, improving endurance, balance, and joint stability over time.4. Improves PostureCarrying a well-fitted vest activates the deep stabilizers in your back and core. You naturally adopt a tall, upright posture while rucking. This is especially important for counteracting the rounding and slouching that accelerates with age.5. Boosts Energy + MoodA 30-minute ruck can do more for your mood than a double espresso. Movement combined with load stimulates blood circulation, increases oxygen flow to the brain, and releases feel-good endorphins. Many women describe feeling clear-headed, focused, and energized - especially if you walk outside in nature.Why This Matters More in MidlifeRucking doesn’t require a gym, a subscription, or a schedule overhaul. It’s simple, powerful, and sustainable. For women navigating midlife (where strength, hormone shifts, bone protection, and nervous system regulation are all in play) rucking is uniquely supportive.I know because it worked for me. And I’ve watched it work for dozens of other women who’ve joined me, week after week, for 3 mile rucks in Miami, virtually, or just around their neighborhoods.It’s not about being hardcore. It’s about having a steady rhythm. One that builds strength, slowly and deeply. One that helps you feel your body in a new way.For too long, strength in women has been framed as aesthetic or performative. But what about the quiet, sustaining kind? The strength to carry families, calm your nervous system, or simply feel good in your skin?If You Feel the Shift TooIf you’re less focused on shrinking and more interested in building real, lasting strength—you’re not the only one.There’s a growing community of us rethinking how we move, eat, recover, and show up in midlife. If rucking feels like a fit, I’ve put together a free Rucking 101 Guide to help you get started: www.yvotywarrior.comAnd if you’ve found other rituals or tools that support your strength in this season, I’d love to hear what’s working for you. Let’s swap notes. We’re all experimenting—walking, lifting, breathing, evolving. It’s not about doing it perfectly; it’s about doing it together.

Too Many Tools, Not Enough Focus: Why Preventive Health Needs Consolidation and Personalization
Personalized Medicine

6 min read

Too Many Tools, Not Enough Focus: Why Preventive Health Needs Consolidation and Personalization

My journey with health started through sport and performance.First through 15 years of first division field hockey, and then more recently, when I caught the endurance bug and started training for triathlons. That’s when I began taking my health even more seriously.I got my first comprehensive blood panel outside the standard check-up. I invested in a wearable. I started tracking my sleep, HRV, and other metrics. Not out of fear, but out of curiosity and a desire to take ownership of my health, to optimize my daily performance, feel better, and live longer.And honestly, it felt good. Tangible. Empowering.But somewhere along the way, it started to feel... exhausting.If you've ever bounced between three apps, a Substack newsletter, and a new supplement routine, all before your morning coffee, you know what I mean.The world of longevity and preventive health has exploded. From testosterone to toxins, from senescence to saunas, from red light therapy to NAD drips, everything is a variable. And everything feels urgent, yet not everything is tested, nor will it have the same impact for everyone, depending on their body and their goals.Podcasts tell you what’s essential. Instagram shows you what you’re missing. Your group chat shares the latest test you "have to try."And yet, here’s the paradox: with more information, more protocols, and more tools than ever... acting on it all has never felt more confusing.The Longevity Paradox: We Know More, But Do LessWe’re witnessing a surge in interest around data-driven health.From wearables to lab panels, glucose monitors to sleep scores, individuals today have unprecedented access to their own health data. It’s a major leap forward. But it’s also created a new kind of complexity.Many people I speak to are navigating a similar pattern. They’re eager to take control of their health. They test more often, read more, try more, but end up stuck in a loop of questions.Which protocol is most relevant for me?Which insight should I act on first?Is this backed by science, or just trending on social media?With a growing stack of tools, apps, recommendations, and biomarkers, the experience becomes fragmented. People jump from fasting to fueling, sauna routines to nervous system hacks, blood tests to sleep tracking. Each new insight raises more questions than it resolves, and it becomes harder to know what’s truly impactful, or just a gimmick.And this often leads to:A sense of FOMO: “What am I missing?”A sense of overwhelm: “How do I make sense of all this?”And sometimes even paralysis: “Where do I start?”More access doesn’t always lead to more action.Without structure, context, and curation, even the best tools can become noise. The challenge is no longer about collecting data, but about transforming it into clarity, confidence, and sustainable habits.The very tools designed to bring us closer to ourselves can sometimes create more distance.What Comes Next: From Chaos to ConsolidationThis isn’t a bug in the system. It’s the natural pattern of emerging markets.The health optimization space is going through a fragmentation phase, where a thousand tools bloom, but nothing quite fits together yet.This is normal. But it won’t last.What’s missing today is an integrated layer. A system that’s not just another dashboard or tracker, but a guide. One that understands your goals, filters your data, and translates it into something you can actually act on.That’s why I believe we’ll soon see the rise of health super apps. Digital systems that:Aggregate data from wearables, lab results, and lifestyle habitsPrioritize what matters most, based on personal context and goalsCurate credible, science-backed protocolsSupport action through automation, coaching, and communityThis won’t just be a UX revolution, it will be a trust revolution.Because the real challenge is no longer generating data. It’s knowing what to do with it, and having the confidence to follow through. Trust is the missing nutrient in modern health.And yes, these tools will need to feel human, not clinical. If they become cold, robotic, or overwhelming, they’ll fail. Because longevity is not just about cellular optimization. It’s about behavioral health. About how we live, day to day. And that includes motivation, emotional resilience, and social connection.The best tools will feel like a guide, not a drill sergeant. They’ll support us in seasons of discipline and softness. And they’ll adapt to each person’s way of living. Because sustainable health isn’t rigid. It’s relational.Until Then: How to Navigate the NoiseWe don’t need to wait for the perfect app or ideal system to start making smarter health choices. Sometimes, the best tech is still a pen and a quiet moment.Here are four principles to help navigate the noise and bring focus back into the process:Be at peace with imperfectionYou won’t land on the perfect protocol on day one, or day one hundred. That’s not a failure, that’s the process. Longevity isn’t a sprint toward some flawless routine. It’s a long-term relationship with your body, built over time.Test with intention, then reflectNot all testing is equal. Instead of chasing the latest trend, invest in meaningful assessments, like blood panels or biomarker screenings, to understand your baseline. Start with objective data, not hype. This helps you prioritize what really matters for you, not what’s currently popular on YouTube. Then observe, adjust, and let go of what doesn’t serve you.Centralize your chaosDon’t let your health strategy live in ten different apps and tabs. Use a single space, a Notion dashboard, a notebook, or your calendar, to track habits, symptoms, test results, and progress.And if you’re tech-savvy: tools like MCPs, connected trackers, and digital habit systems can help you build a lightweight operating system for your health. You don’t need perfection, you need a place to make sense of it all.Question the sourceEvery protocol has a backstory. Every recommendation comes from someone, with their own physiology, goals, and biases. So before adopting it, ask: Who is this for? What evidence supports it? Does it fit my reality, or just their narrative?In health, the best advice isn’t always the loudest. It’s the most grounded, personalized, and adaptable.Longevity should feel like a liberation, not a burden.Let’s build systems and mindsets that bring us back to clarity, instead of deeper into complexity.Because health isn’t just about living longer.It’s about knowing how  and why to live well, now.

Founder interview: Dr. Michael Lustgarten, Founder and Scientist at Conquer Aging or Die Trying!
Aging Research

4 min read

Founder interview: Dr. Michael Lustgarten, Founder and Scientist at Conquer Aging or Die Trying!

In our Founder Interview series, we highlight the brightest minds in preventive health, wellness, and longevity. In Episode 8, we’re honored to feature Dr. Michael Lustgarten, founder and scientist at Conquer Aging or Die Trying!—a leading voice in evidence-based strategies to slow aging and extend healthspan.Tell us a little about yourself and your current ventureMy name is Michael Lustgarten. I earned my PhD in Physiology in 2009, and until 2025, I worked as a university-level research scientist leading studies aimed at optimizing the gut-muscle axis in older adults.In mid-2025, I left my primary academic appointment (Assistant Professor), and transitioned to full-time on YouTube/Patreon, and consulting with clients and companies focused on health/longevity optimization.In terms of my current venture, what if we could discover our own personal recipe (diet, supplements, exercise, sleep, room temperature, humidity, air quality, etc) for optimizing health, and potentially, longevity?How can we do that?By collecting data, lots of data, and looking at correlations to see what might be best. The recipe can't be discovered from one or a few tests, but years of collection....How do you balance the demands of running a business while maintaining your own health and longevity?The business ("Conquer Aging or Die Trying!") is central to my health and longevity, they're connected.Do you have a personal health goal? What is it? To live longer than everyone that has ever lived (122y).Before launching Conquer Aging or Die Trying!, can you walk us through the “aha” moment that inspired the creation of your service?About 20y ago, I read a book about calorie restriction and biomarkers ("Beyond the 120 Year Diet"), and thought, "this is the way".Aging and disease are biochemical processes that happen over decades-if we track and optimize that, we can potentially reduce disease risk, maximize health, slow aging, and extend lifespan.What sets Conquer Aging or Die Trying! apart in the health and wellness industry?While almost everyone is focused on purported longevity-promoting interventions, few are actually tracking objective biomarkers to see if they work or not. Evaluating whether an intervention works can't happen with 1 or 2 tests, but many, i.e. 5-10 baseline, and 5-10 per intervention. I hope to inspire others to test, track, interpret, and repeat!What’s the most surprising lesson you’ve learned from your customers or users?No surprises! There isn't a 1-size-fits-all approach, but I know that going in.What is the most groundbreaking or unexpected finding in the field of longevity research that you’ve come across recently, and why do you find it so compelling?Companies with direct-to-consumer technology, as it's strting to bypass the traditional model of having to ask your PCP for test orders. Then, optimizing health is in our own hands!In your opinion, which emerging longevity trend or product will have the most transformative impact on our health over the next five years, and why?Objective biomarker tracking and optimization, rather than the hope that supplements will bring youth (without objective data at the individual levelt hat supports its efficacy). Also, AI as a part of this process, to help decipher the recipe.One thing you wish more people knew about health and longevity?That we don't have to wait for studies in others, or rely on studies in animal models to guide health-we can test ourselves, and often, to discover our own personal recipe!What is the biggest longevity myth you’d like to debunk?All interventions can be rubbish-the only way to know is to test, and that's what I promote-don't assume that supplements, or other interventions (red light/sauna/cold plunge, etc) work, look at the objective data (biomarkers). Is it (or are they) a net positive, neutral, or detrimental?If you could recommend only one supplement for a longer, healthier life, which would it be, and what makes it indispensable?It's not a supplement-achieving optimal body composition and fitness are atop the list.What resources (books, podcasts, mentors) have been most valuable in your entrepreneurial journey?Beyond The 120 yr Diet, then lots of textbooks (Biochemistry B.A, Physiology PhD) and published papers (to determine what's optimal for 35 + biomarkers). The reference range wasn't designed with the intention of longevity, in contrast.If there’s one message or insight you’d like readers to take away from your journey, what would it be?Track, test, and oftenAdditionally, F-around, Find-out, i.e. include an intervention, what does the data show? Modify/alter the intervention, collect more data, and continue until you've discovered the approach that best optimizes health (and potentially, longevity).

Longevity: AI’s First Philanthropic Goal
Lifespan Extension Interventions

5 min read

Longevity: AI’s First Philanthropic Goal

The Impending Global Population CollapseWe all have heard about the overpopulation problem Earth is facing. With so many people it is getting harder and harder to scale resources to meet this growing demand. If someone told us that this growth is only an illusion and that the world population is actually going to decline significantly over the next 100 years. Would that be enough for you to sit up and pay close attention? In contrast to what we thought was going to be the number one problem facing our generation, we might instead have to worry about the rapidly shrinking human population. Scientists today believe that we might have miscalculated the runaway population growth scenario. As evidence they present the total fertility rate (TFR), representing the average number of live children a woman bears. This number has been consistently falling since the 1970s, dropping below the "replacement rate" of 2.1 in more and more countries. The US TFR fell below 2.0 in 1973, the UK in 1974, South Korea in 1984, and China in 1991. Current fertility rates include: South Korea (0.68), Japan (1.37), Iran (1.6), and India (2.0). Projections indicate a significant global population decrease in the coming decades, with some radical estimates suggesting the world population could be as low as one-tenth of its current size in a hundred years, or even 250 million by 2200."There are scenarios that the world population a hundred years on may only be one-tenth of what it is now." - says Dr. Subhash Kak.Increasing Age of the PopulationA shrinking total fertility rate (TFR) implies an increasingly aging population. As per the 2023 census, the US has 17% of the population above the age of 65 that is about 57 Million older adults. By 2040, there will be about 87 Million people in that age group. And if the TFR numbers are to be believed the 87 Million might represent up to 30% of the total US population.“Older Adults Outnumber Children in Nearly Half of U.S. Counties in 2024” - US Census BureauConsequences of aging and low TFRGrowing non-discretionary spending on Medicare, Medicaid, Social Security, and interest payments on national debt are exacerbated by an aging population. "Most of the reason we spend more than we make comes down to exploding non-discretionary spending on Medicare, Medicaid, Social Security, and interest payments on our high national debt", says Drory. Adults aged 65 and older are 18% of the population, but they account for 36% of healthcare spending. Pension systems are designed for a higher ratio of working-age individuals to retirees. As populations age and shrink, these systems become insolvent. "Japan is approaching one working age person for each pensioner and China will soon have one working age person for two pensioners, and clearly these ratios are unsustainable." - says Dr. Kak."Social security is going bankrupt" says Omri Drory.Extending Human HealthspanWe cannot ignore the long-term economic benefits from extending human healthspan. a) Reduced Healthcare Costs and Increased Wealth Accumulation b) Stronger Retirement Systems c) Experienced Workers. Healthy older people spend significantly less on healthcare. A longer period of peak earning potential leads to greater individual wealth and increased investment throughout the economy. If people remain productive longer, they contribute to the economy. Longevity allows the retention of "most experienced and productive workers during their peak contribution years. A single year of life expectancy improvement of the older population can generate economic value equal to 4-5% of annual GDP.Slowing down aging enough to raise life expectancy by just one year is worth $38 trillion to the United States alone. 10 years is worth $367 trillion.", says DroryThe Role of AI in Achieving LongevityAdvances in biotechnology and related interventions might give rise to critical solutions to these impending crises. Drory argues that "keeping people young, healthy and productive can genuinely address some of these challenges." As per him, the issue is not living longer, but "getting old with multiple chronic conditions."  Consequently, longevity technology should aim to extend health span (healthy, productive years), not just the lifespan. "Today, humans live about 15-20 years longer, but we haven’t proportionally increased our health span—the number of healthy, productive years we have", says Drory. While it is clear extending the health span might benefit the human race tremendously; we foresee the use of AI in helping humans overcome personal barriers in achieving longevity. Physiologically, AI can detect symptoms or changes in the human body that can serve as early warning flags. Emotionally, AI can provide support to deal with challenging life situations. Psychologically, AI can provide grounding and non-judgemental outlook that can gently modify behavior. Socially, AI can keep you connected and engaged so that you are not isolated or deprived of attention when you need it. AI is already bringing down the cost of running tasks that only need internet and cloud computing resources. It is not too hard to anticipate that AI products will soon be serving the Longevity needs.For starters, AI can be used to empower people with a comprehensive understanding of their personal health data, giving back full control on the life decisions, which include health and wellness decisions too. From the developments in the field, it is not a far-fetched idea to imagine that AI can be trained to develop a philanthropic personality so that it can interact with humans with deep empathy, care and genuine concern.

From Tired to Thriving: The 7-Step Guide to Transform Your Health
Wellness

9 min read

From Tired to Thriving: The 7-Step Guide to Transform Your Health

In today's fast-paced world, chronic diseases have become an epidemic. In Australia, over 38% of the disease burden stems from lifestyle-related factors, while similar patterns emerge across Europe and North America. Heart disease, type 2 diabetes, and obesity—conditions that were once rare—now affect millions of people who simply want to feel better in their own bodies.The desire to improve our health is universal, yet the journey often feels overwhelming. Should you follow a low-carb or high-carb diet? Is intense exercise better than gentle movement? With endless conflicting advice, where do you even begin?This guide offers a different approach. Instead of chasing quick fixes or the latest health trends, we'll explore how to build a solid foundation for lifelong wellness. Through professional guidance, understanding the six pillars of health, and setting realistic goals, you'll create a sustainable strategy that works with your lifestyle—not against it.1. Start with Professional Guidance: Your Health FoundationBefore diving into any wellness journey, consulting with a healthcare professional is essential. Many people begin with enthusiasm, only to encounter unexpected obstacles like nutritional deficiencies, undiagnosed conditions, or injuries that could have been prevented.A comprehensive health assessment provides crucial insights into your current status and potential risk factors. This typically includes:Blood work to assess cholesterol, blood sugar, iron levels, and vitamin deficienciesBlood pressure monitoring to detect hypertension—a silent risk factor for heart diseaseBody composition analysis to understand weight-related health risksLifestyle assessments to identify stressors and habits affecting your well-beingScreening for chronic diseases like diabetes or thyroid disordersConsider seeking an integrative or lifestyle medicine General Practitioner (GP) who takes a preventative approach. These professionals consider factors like gut health, hormone balance, and mental resilience, ensuring your efforts are safe, effective, and aligned with your overall health needs.The Benefits of Professional GuidanceWorking with a healthcare professional offers several advantages:Personalized approach tailored to your unique goals and health statusExpert knowledge to avoid misinformation and ineffective methodsMotivation and accountability through measurable goals and regular check-insComprehensive care addressing physical, emotional, and mental healthOngoing support to navigate challenges and celebrate successesSafety assurance to prevent injuries and ensure proper techniqueInformed decision-making about diet, exercise, and self-care practicesTime efficiency by streamlining your wellness plan for maximum results2. Understanding the Six Pillars of WellnessTrue wellness isn't about perfecting one area of your life—it's about creating balance across six interconnected pillars. Each element supports the others, creating a holistic approach to well-being. What you focus on first can influence the impact of your efforts. Review the following areas and rate yourself on how well you are going in each area (pillar). Then ask yourself which area am I most motivated to change right now. By choosing an area that is considered most needful to change as well as being truly ready to change in that are – you will set yourself up for the biggest impact.Nutrition: Fuel for Body and MindFood serves as fuel for both physical and mental performance. A predominantly plant-based diet rich in whole foods, quality proteins, healthy fats, and fiber supports digestion, energy levels, and disease prevention. Focus on minimally processed foods, stay hydrated, and practice mindful portion control.Movement: Beyond Weight LossExercise improves cardiovascular health, enhances mood, and strengthens muscles and bones. Whether it's brisk walking, strength training, yoga, or swimming, regular physical activity supports long-term well-being. Even simple activities like taking stairs or stretching throughout the day contribute to your health. The key is finding activities you genuinely enjoy.Sleep: The Non-Negotiable PillarQuality sleep is fundamental to wellness. Poor sleep increases the risk of obesity, heart disease, and mental health struggles. Establish a consistent bedtime routine, minimize screen exposure before bed, and create a dark, quiet sleep environment to enhance rest and recovery.Stress Management: Protecting Your Inner PeaceChronic stress increases inflammation and disease risk. Practice mindfulness, gratitude, deep breathing exercises, or journaling. Spend time in nature, engage in hobbies, and identify stress triggers while setting healthy boundaries.Avoiding Risky Substances: Protecting Your ProgressReducing alcohol intake, quitting smoking, and limiting excessive caffeine consumption provides immediate and long-term health benefits. These substances affect sleep quality, nutrition absorption, energy levels, mental health, and organ function.Social Connection: The Essential ElementStrong relationships boost mental well-being, reduce stress, and increase longevity. Prioritize quality time with loved ones, join social groups, or participate in community activities. Social connection isn't a luxury—it's essential to our well-being.The Interconnected Nature of WellnessThese pillars work synergistically. Regular movement helps your body absorb nutrients more efficiently, which fuels better exercise performance and aids recovery. Proper nutrition supports stress management by regulating mood and energy levels, while quality sleep enhances physical performance.Stress management techniques reduce the negative impact on sleep, appetite, and overall health, while avoiding risky substances improves sleep quality and emotional regulation. Strong social connections foster emotional resilience, making it easier to manage stress, maintain healthy eating habits, and stay motivated for physical activity. 3. Choosing Your Starting Point: The Foundation of SuccessAttempting to overhaul every aspect of your lifestyle simultaneously often leads to frustration and burnout. Instead, focus on the area that will create the biggest impact and where you feel most ready for change.Your first month of effort serves two purposes: introducing positive change and building confidence. Ask yourself:Which change would make the biggest difference in my daily life?Which habit feels easiest to improve right now?What's currently causing the most discomfort or health concerns?Where do I feel most motivated to take action?Consider how improving your chosen pillar might benefit other areas. For example, if stress leads to emotional eating, working on stress management could create positive ripple effects throughout your health journey.4. Your 'Why' Matters: Finding Your Compelling ReasonDiscovering a compelling reason to drive your wellness journey is crucial for long-term success. You may need to dig deep to find what truly motivates you.Reflect on these questions:Why do I want to improve my health?How will these changes positively impact my daily life?What am I most excited about achieving?How do I want to feel six months or five years from now?Your motivation might be having more energy to play with your children, feeling confident in your body, or reducing your risk of chronic disease. Write down your motivations and revisit them regularly to maintain focus and resilience when challenges arise.While you might start with external motivators, transitioning to internal ones over time leads to greater persistence, satisfaction, and long-term success. 5. Building Your Support Network: The Power of CommunityCreating a strong support network significantly increases your chances of success. Support comes in various forms:Personal Support: Family and friends who share similar goals or values can provide encouragement and accountability. Look for workout buddies or meal-prep partners to make the journey more enjoyable.Professional Support: Healthcare providers, nutritionists, personal trainers, or therapists offer expert guidance, structure, and accountability to keep you on track.Community Support: Wellness groups, online communities, and local fitness classes foster motivation and connection with like-minded individuals.Communicate your goals clearly with your support network, allowing them to offer meaningful encouragement and practical assistance throughout your journey.6. Setting Easy SMART Goals for Early WinsBreaking down your wellness plan into small, achievable steps builds momentum and confidence. Use SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—to provide clarity and structure.Examples include:Nutrition: "I will eat 1 extra serve of vegetables with my evening meal 3 times a week for the first week."Movement: "I will walk for 10 minutes 2 times a week for the first 2 weeks."Sleep: "I will read a book for 15 minutes before bed 2 times this week."Stress Management: "I will practice deep breathing exercises for five minutes on 2 mornings this week."The emphasis is on EASY goals and the reason for this is so that you definitely get the wins! This boost confidence and you are more likely to keep going. Gradually increase the goals week by week.Track your progress using a journal, habit tracker, or wellness app to reinforce positive behaviors. Start small and celebrate victories to maintain motivation and create a cascade effect that generates desire for additional sustainable changes.7. The Long Game: Understanding Sustainable ChangeSustainable wellness requires patience, consistency, and a focus on building lasting habits rather than seeking quick fixes.Strategies for Long-Term SuccessShift to Long-Term Thinking: Commit to gradual, sustainable change. Focus on building habits and enjoying the process, not just chasing results.Start Small: Break goals into manageable steps. Prioritize daily habits like movement or balanced meals over extreme changes.Accept Setbacks: View setbacks as learning opportunities. Avoid the "all or nothing" mindset and return to your routine without guilt.Track Non-Scale Victories: Celebrate improvements in energy, sleep quality, mood, and overall well-being beyond physical changes.Leverage Your Support Network: Reach out for motivation when needed and share milestones with your community.Practice Patience and Self-Compassion: Give yourself time to adapt and recognize that progress is a slow, steady process.Keep Learning and Adapting: Stay curious about new strategies and adjust your wellness routine as your needs and life circumstances change. Your Journey Starts NowCreating lasting wellness isn't about perfection—it's about progress. By focusing on small, sustainable changes and building a strong support system, you can transform your health and create habits that will serve you for life.Remember, the goal isn't to become someone else—it's to become the healthiest, most vibrant version of yourself. Your body has worked hard for you; now it's time to love it enough to take care of it.Start where you are, use what you have, and do what you can. Your future self will thank you for taking that first step today.

Fasting, Cold, Bloodwork: What Helps Men Can Cast Hormonal Shadows in Women
Hormone Balance

4 min read

Fasting, Cold, Bloodwork: What Helps Men Can Cast Hormonal Shadows in Women

High testosterone, intermittent fasting, cold plunges, biohacking scores – all of these are trending. But what happens when we apply these strategies to a body they were never designed for?The truth is uncomfortable: Most longevity hacks are based on male data. And that’s a problem – especially for women, whose hormonal systems are finely tuned and cyclical.What boosts energy, focus, and libido in men can lead to cycle irregularities, PMS, or even full-on burnout in women.Female longevity needs a different strategy. A hormonally intelligent one.The Data Gap: A Longevity World Designed by and for Men80% of medical research is conducted on men or male cell lines.This doesn’t just affect drugs or diagnostic procedures – it also applies to biohacks, supplements, fasting protocols, and cold therapy.Women are often excluded from studies because their hormonal cycles are seen as a “disruptive factor.”The result?A system that defines the male body as the norm – and ignores the female body altogether.What Women Actually Need: 5 Hormonally Intelligent Shifts1. Fasting Protocols: Well-Intentioned – Hormonally RiskyFasting is a central tool in longevity science – but there’s a major catch:Women respond very differently to caloric restriction than men. Many women adopt intermittent fasting routines that work well in labs – on male subjects.But research shows:Women react differently to fasting. Extended fasting (>14h) can suppress ovulation, lower progesterone, and worsen PMS.During the luteal phase, energy demands increase – fasting adds an extra layer of stress.What helps instead: personalize fastingCycle-based fasting: In the follicular phase (start of cycle to ovulation), moderate fasting windows (e.g., 12:12 or max. 14:10) are often well tolerated.In the luteal phase (post-ovulation), fasting should be reduced or avoided – energy needs are higher and the body is more stress-sensitive. Instead, prioritize three balanced meals with stabilizing fats and proteins.2. Cold: A Stimulus for Him – A Stressor for HerCold plunges activate mitochondria? True – but not for everyone in the same way.Women show:stronger vasoconstrictionhigher cortisol releaseand less thermal adaptation to cold exposureWhat helps instead: keep it short and cycle-awareUse cold exposure intentionally and briefly (e.g., cold showers for 30–60 seconds max).Cold is better tolerated in the follicular phase (higher stress resilience). In the luteal phase or during high stress: best to skip it.3. Bloodwork? Only Meaningful If Interpreted Through a Female LensLab reference values are almost always calibrated to male baselines.For women, this means:A ferritin level of 30 ng/ml is considered “normal” – yet menstruating women may need higher levels for optimal iron status.Thyroid markers vary with the menstrual cycle – something standard tests rarely account forWhat helps:Time your bloodwork by cycle phase (ideally day 3–5 or day 21).Look for optimal values, not just “normal” ones – and work with labs experienced in women’s health.4. Micronutrients = Hormonal InfrastructureMagnesium, vitamin B6, omega-3s, and certain adaptogens influence:PMSEstrogen detoxificationProgesterone productionand mental stress regulationBut as always: dosage and timing matter.What helps:Adapt to the cycle. Magnesium for sleep regulation, omega-3 as a foundation.5. Your Cycle: Not a Disruption, But a Navigation SystemEnergy, mood, recovery, libido, sleep quality – all are influenced by your cycle.Yet most people ignore this when it comes to training, nutrition, work, or supplementation.What helps:Track 2–3 cycles. Note energy, sleep, appetite, and mood. You’ll start to see patterns – and discover ways to support your body, not overburden it.By understanding your cycle, you can take control of your health and move toward hormonal balance – in a way that works for you.Conclusion: Female Hormonal Balance Isn’t a Side Issue – It’s the Core of LongevityLongevity for women requires more than discipline – it demands data, nuance, and female intelligence.In daily life, research, and product development: it’s time to stop ignoring the female body and start seeing it as the rhythm-setter for a healthier future.That’s what fembites stands for. And that’s what I show up for every day.