Magazine | Longevity–key factors for a healthier, longer life

Longevity–key factors for a healthier, longer life

Aging Research Preventive Health
Written by Hadi Saleh 10 min read
Longevity–key factors for a healthier, longer life

In the past years we have observed a growing trend – Longevity. More people want to live healthier longer or put in scientific terms, they want to increase their healthspan and lifespan. Healthspan is the time you are “more or less” healthy, while lifespan is the time you are alive regardless of health or sickness. 

Especially after COVID the awareness that taking care of one’s health is important to new heights. The existing biohacking scene exploded, and disciples of famous biohackers looked for new ways to increase their healthspan or even reduce their aging rate. New markets opened up and new treatments surfaced, here are some examples: 

  • IV Drips: which are intra-venous infusions with vitamins, NAD, etc. with cool names like “Detox”, “anti-hangover”, “Rejuvenation” or so.
  • HBOT: hyperbaric oxygenation therapy in a pressured tube
  • IHHT: intermittent hypo-/hyper oxygenation therapy, where you cycle between low and high oxygen inhalation, basically simulating high and low altitude
  • Red-Light Therapy: which is supposed to help with rejuvenation and mitochondrial activation

Also the supplement market exploded, driven by scientist like David Sinclair with thousands of readers of “Lifespan – why we age and why we don’t have to” following his supplement stack like Reservatrol or Quercetin regimen that had good results in mouse experiments.

I feel that there is so much attention on how to hack oneself to healthier living while many forget the basic principles. All experts and scientists agree on the following lifestyle modifications that lead to a healthier life:

  • Physical activity/ exercise at least 150 min every week. Building strength and endurance is unequivocally the most important element to stay healthy. Building strength, stability and endurance allows us to prepare for sarcopenia, the loss of muscle mass as we age. If we are not exercising, we are loosing about 10% muscle mass every 10 years. By building an exercise routine as early as possible we can reduce that aging phenomenon and prevent frailty which often results in falls, bone fractures and ultimately preventable deaths.
  • A balanced diet that reduces sugar intake and focuses on the right amount of fiber, protein and complex carbohydrates 
  • Sleep: never in history of mankind has sleep gotten the attention it deserves – sleep quality, quantity, regularity and timing are key to good, regenerative sleep for your body and brain!
  • Reduction of stress reduces the levels of cortisol which has positive effects on many levels.
  • Social interactions and mental fitness – we also need to train our brain and keep it active. Spending time in nature and with close friends improves brain function.

While it is tempting to focus on the next pill or cool intervention I would like to highlight the importance of the basics above. In my opinion they make up for 95% of living healthier longer.

We should focus more on getting the basics right, reducing toxins (highly processed food, refined sugar, reduce alcohol consumption, etc.) and supplement deficiencies (Vit D3/K2, Magnesium, Omega 3, etc.). I feel that more and more people are getting less mindful of their respective lifestyle choices and do not want to change their habits. Instead, they spend a lot of time and in many cases a lot of money on the latest gadgets and therapies sometimes with weak evidence levels.

One good example of a somewhat affordable interventions are actions around the concept of hormesis which is basically is somewhat “what doesn’t kill you makes you stronger” or “the dosage makes the poison”.

Let me explain:

  • High temperatures for a longer period can be deadly for us humans. But exposing yourself to 20-30 min of Sauna (80-90°C) every day, can reduce your all-cause mortality by 40% (Rhonda Patrick has all the details here). "Heat-shock proteins" are generated that have a positive effect - see below.
  • Extreme cold for a longer period can also be deadly. But exposing yourself for short periods to the cold seems to have positive effects and “cold-shock proteins” are being expressed which help to repair damaged proteins, just like “heat-shock proteins” do after Sauna. The activation of mitochondria and build-up of brown fat tissue (fat cells with more mitochondria look more brownish) has yet to be better studied.
  • Depriving yourself from food for a long time can also end with death. But fasting for 3-7 days has shown to have a very positive effect on the gut microbiome and supports autophagy, which is the self-cleaning mechanism of the human body. Old or dysfunctional cells are being recycled as the body turns into emergency mode and uses every resource to increase the chances of survival. This also eliminates socalled Zombi-cells or senescent cells, which are dysfunctional cells that have not initiated apoptosis, the programmed cell-death. Those cells continue to exist and produce toxins. Fasting therefore is a self-cleaning process that helps to reset the microbiome as well.

Another low-cost intervention is breathwork. I will not get into details here but breathing exercises in different forms have direct effects on our body. Just look up Wim Hof and how he manipulates his immune response through breathing.

Let’s look at the “4 horsemen” as Peter Attia calls the leading causes of death:

  • Cardiovascular disease (heart-attacks, strokes, etc.)
  • Cancer
  • Neurodegenerative diseases (Alzheimer’s, Dementia of any kind)
  • Metabolic syndrome (Adiposity, Insulin resistance with type II diabetes, hyperlipidemia, hypertension)

Today we know that regular exercise, sufficient sleep, a balanced diet with limited refined sugar and a real (not virtual) social network with regular in-person interaction are the best ways to reduce the risk of getting sick.

If the above listed lifestyle interventions do not reduce high cholesterol levels or high blood pressure because of genetic predispositions then the use medication is highly recommended. High blood pressure over time damages the inner lining of blood vessels called “intima”. High cholesterol levels in combination with high blood pressure increases the risk of plaques which are cholesterol depositions underneath the intima. These plaques create reduced blood flow which reduces the supply with oxygen of the respective tissue and the risk of blood clots increases which can cause embolisms, heart attacks or strokes.

In general, we should make use of preventative medicine. In many countries there are regular check-ups which are covered by most insurances. I would also advise to invest more in preventative care to detect any diseases as early as possible. The earlier the disease is detected the higher the chances of curing it.
 
Longevity research has made significant progress in recent years, and there are many exciting developments expected in the future. Here are some of the most promising areas:

  • Genome Editing and Gene Therapy: With technologies like CRISPR/Cas9, it is possible to make targeted changes to the human genome. This could help cure genetic diseases and potentially slow down or stop aging if we can identify the right switches.
  • Stem Cell Therapy: Stem cells have the potential to regenerate damaged tissue and improve organ function. In the future, stem cell therapies could play a crucial role in treating age-related diseases like arthritis.
  • Artificial Intelligence and Big Data: By analyzing large datasets, patterns and connections that were previously unknown can be discovered. Artificial intelligence could help create personalized health plans and detect early signs of diseases.
  • Microbiome Research: The human microbiome, which is the collection of microorganisms in the body, plays an important role in health. Future research could reveal new ways to use the microbiome to slow down aging and improve health. I have analyzed my microbiome and still cannot make any use of the results. We still need to better understand how a good microbiome looks like for each individual person.
  • Pharmacological Interventions: There are already some drugs that have the potential to slow down aging. In the future, new compounds could be developed that specifically target the mechanisms of aging and extend lifespan. Metformin is one example that is further tested in the famous TAME trial. Rapamycin has also been touted as a potentially beneficial for health and longevity. But we are still missing conclusive results.
  • Preventive Medicine: The importance of preventive medicine will continue to grow. Regular health check-ups and early interventions can help prevent diseases and improve quality of life in old age. Liquid biopsies can now detect cancer cells or cancer DNA earlier than the cancer shows in a CT or MRI scan. I have done many preventative tests, from whole-body MRIs to cardio-CT scans to detect soft plaque to full genome tests, extensive blood work, microbiome testing and more mundane colonoscopies. I just don’t want to die of something stupid or detectable.
  • Technological Innovations: New technologies such as wearable health devices, telemedicine, and personalized medicine will revolutionize how we monitor and treat our health. Existing technologies like Oura or Whoop are great in helping us to understand our body better. This are just the beginning. New technologies will enable us to measure and analyze many more parameters in real time and suggest immediate interventions that help us to live healthy lives longer. These developments show that the future of longevity research is promising. However, it is important to continue focusing on the basics of health care and rely on proven methods to live a long and healthy life.

Conclusion

Please do not get me wrong, I would consider myself to be a small biohacker and new therapies like HBOT, IHHT, red-light therapy can have very positive effects. What I am trying to say is that we should start with the basics first and try to optimize those as much as possible as these are relatively low in cost and mostly require discipline (forming of new habits). Once we have optimized the basics (exercise, nutrition, sleep, stress, social interaction) we can start looking at how to optimize the remaining 5% or so by using new tech if we can and want to spend the needed time and money for it. The future holds a lot of technological innovation and advancements in research. While gene editing is most likely further out, technologies like stem cell therapies or pharmaceutical interventions might be broadly available in the next 5-10 years and will help us to extend our healthspan.
 
Through medical advancement we in principle get to live one more year for every 4 years that we live. That rate can accelerate and some futurists like Ray Kurzweil or medical experts like George Church from the Harvard Medical School predict that we might get to the “Longevity Escape Velocity” where we get more than year of additional lifetime for every year that we survive.

I personally think that life is precious because it is limited in time. If we were to be able to live forever, then life as we know it would lose a lot of its meaning – at least for me. Death is a critical part of life. Without death there is now renewal and evolution. 

To a long and healthy life my fellow Zapiens – may it be full of health and happiness, and when the time comes, it hopefully ends fast and in peace. 

Let’s make the most of it!


Published: January 23rd, 2025 · Updated: February 3rd, 2025
Hadi Saleh

Author: Hadi Saleh

Trained Orthopedic Surgeon Entrepreneur - CEO of CeramTec Group, a midcap German „Hidden Champion“ Since more than 9 years I have embarked on the journey to find out how I can optimize my life towards a healthy long life - striving to live to 120 years. I have a German Podcast called „Mission Gesundheit“ dealing with all topics regarding to health and have written a book with the same title.

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When the Doctor Becomes the Patient — A personal story about circulating tumor cells, radical cancer screening and learning to live with uncertainty.
Cancer
•

13 min read

When the Doctor Becomes the Patient — A personal story about circulating tumor cells, radical cancer screening and learning to live with uncertainty.

I’m about to do something I’ve never done in writing before. Share something deeply personal.What you are about to read is my experience with aggressive cancer screening. My rational strategies. My emotional roller coaster ride. My story. But first a bit of background.Hi there.You might not know me yet. My name is Johan Hedevåg. I’m a longevity physician and health tech entrepreneur based in Stockholm, where I run Revi Health. Our clinic focuses on stemcells, metabolic & hormonal health and the art of longevity. Why is this relevant?You’re about to find out.Just another day?This story starts on a normal day in April. Ever-changing weather, not unlike most other April days. Little did I know, it would be the beginning of a very special journey. One of hope and despair. Of beauty and cancer.I was evaluating different offerings to include in our ultra high end health check.I had already settled on:Extensive blood workDexa scanFull-body MRIPerformance tests including grip strength and VO²maxUltrasound of all jointsColonoscopyCT-angiogramFull physical with doctorNext on the list of things to evaluate? Liquid biopsy.For those unfamiliar, let’s take a quick detour.What are liquid biopsies?A liquid biopsy is a simple blood draw, aiming to detect signs of early stage cancer.These tests don’t diagnose cancer. But they may detect signs that warrant further investigation — sometimes years before a tumor becomes visible.There are a few technologies available in this space. The main ones look for:Circulating Tumor Cells, CTC.Most tissue release cells into the blood stream, called circulating cells.This technology identifies circulating cells that resist apoptosis — our body’s way of clearing abnormal cells. That resistance is a red flag. These are very likely circulating tumor cells.Next, it dyes the cell surface and looks for specific markers (e.g. EpCAM, PanCK or CD45-) to identify the type of cell and its origin. Is it perhaps an epithelial cell or a mesenchymal cell?Circulating Tumor DNA, ctDNA.Stressed or dying cells release DNA into the blood stream. This is called cell free DNA, cfDNA.This technology detects cfDNA with mutated genes, known to be associated with cancer tumours. These snippets of DNA are called ctDNA.If DNA with a specific mutation is found, its origin can then be determined based on a large database of known mutations. Does it come from the Lungs or from the Pancreas?Moral of the quick detour? Neither technology is perfect but both are very promising.Back to the story.I had decided to evaluate one CTC test, called Trucheck, and one combined CTC and ctDNA test called Trublood. Both tests provided by Datar Cancer Genetics.A patient of mine, who had previously undergone Prostate cancer, asked me to take the Trublood test to see if ctDNA was present (can indicate a higher risk of cancer recurrence). I said yes.The Trucheck test, I took on myself.The process was smooth, both tests were sent to the UK for analysis and I went on to focus on other things.A couple of weeks passed by.A mixed bag of unpleasant feelings. May 12th, 9.53 pm.I was sitting in my living room couch, finishing up some work. I was tired. Bed time was imminent. Just one more email to go through…“Ah, from Datar Cancer Genetics, great.”I clicked on the attached PDF with my name on it, unlocked with the encryption key and started reading. Something caught my eye right away.☑ Circulating Tumor Cells (CTCs) detected, indicating higher risk of presence of cancer.“Wait a minute. That can’t be right.”My head started spinning. It was my first time reading a report like this, was I missing something. I continued to read.☑ Probability of Carcinoma.☑ Organ of origin could not be determined.“What the hell is going on? Clearly this must be a mistake.”My rational mind kicked in. Deep breath. Double and triple check!“Okay. It does say CTCs detected. What’s the plan?”Is it possible that the results got mixed up somehow?Can it be a false positive?Another deep breath. Let’s think this through.“My blood was shipped in the same cooling box as my patient’s. Room for error! Although, I did attach the labels on the test tubes myself and I’m 100% sure I didn’t mess that up. Still, I need to speak to the lab about it.”Keep breathing. Keep thinking.“Trucheck covers 80% of all solid tumours with a specificity of 96-99%. What hides in the missing percentages? What about the specificity for cells with the same markers as mine?”Immunocytochemistry AnalysisI turned to my personally trained chatGPT sparring partner.I'm analysing the results of a liquid biopsy. What's EpCAM and PanCK?Long answer. I focused. Keep reading. Keep processing.“They are surface proteins of epithelial cells. Got it. Remember to breathe.”Does this specific staining impact the overall specificity in any direction?Short answer.“If anything, it means that the specificity is higher.”I stopped breathing.🧠 Realisation 1: It’s very, very likely that I have a cancer tumour.I started breathing again. It was time to become a rational agent.“What’s the plan Johan? What’s the plan?”This is the plan.I held my breath for most of the time when coming up with it.Phase 1: Understand possible tumour origins.Phase 2: Set up a diagnostic protocol.Phase 3: Identify and implement strategies to:Do things that surpress tumour growthAvoid things that promote tumour growthDo things that promote general healthAvoid things harmful to general healthPhase 1: Possible tumour origins.I continued my chatGPT dialogue.If these markers are positive, what are the likely origins of the tumor?A structured answer.Tumor origins by markersGreat, thank you.I then went through my cancer heredity.Father: Malignant melanoma in his 60s. Survived.Mother: No known cancer.Grandfather on father's side: Prostate cancer at the time of death in his early 70s.Grandmother on father's side: Died of Pancreas cancer in her 50s.Uncle on father's side: No known cancer.Grandfather on mother's side: Died of lung cancer in his late 60s.Grandmother on mother's side: Breast cancer in her 60s. 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Plenty of room to iterate along the way.“I can do this. In fact, I’m in a unique position to do this. One of very few who can act on this information.”Time to take action.But first sleep.I went to bed. It was late and my brain was fried. Didn’t think I would be able to sleep but I passed out within minutes.Next morning.“I slept better than expected. Good. Now execute.”☑️ Action 1: Set up a call with the medical director of Datar Cancer Genetics.☑️ Action 2: Send referral for extensive blood work.☑️ Action 3: Book a dermatology exam.☑️ Action 4: Schedule a colonoscopy.☑️ Action 5: Send referrals for: Full-body MRI, Prostate MRI, Pancreas MRCP, CT Thorax, Testicular ultrasound.All done before lunch. Now what?“Do I just go on with life as normal? What about telling people? My wife? My parents? Surely I can’t tell my kids at this stage?”Wait! Had forgotten about phase 3 of the plan? It was time to implement survival strategies.I pushed away the difficult thoughts of communication and moved on.Phase 3: Strategies to surpress tumour growth and optimise general health.I was already living a very health life but it was time to optimise. I went high and low. Grasping for any straw with a limited downside and at least a theoretical upside.StrategiesDown regulate tumor growth (↓ proliferation, ↓ angiogenesis, ↓ mTOR, ↓ IGF-1)Starve tumor-supporting inputs (↓ glucose, ↓ growth factors, ↓ inflammation)Enhance immune function (↑ innate & adaptive response, ↑ NK cells, ↑ T cells)Boost systemic resilience (↑ mitochondria, ↓ inflammation, ↑ detox)TacticsDietTime-restricted eating (↓ insulin, ↓ IGF-1)3 days of water fasting (↑ autophagy)Low-glycemic diet (↓ glucose, ↓ insulin/IGF-1)<100g carbs/day (starves glycolytic tumors)1.5 - 2g protein (eggs, soybeans, chicken, whey, collagen, lentils) / kg / day.No alcohol (ethanol is carcinogenic and immunosuppressive)Avoid processed meat, charred foods, excess dairy (↓ IGF-1, ↓ inflammation)Broccoli sprouts, kale, arugula, cauliflower, cabbage (↑ detox)Garlic, onions, leeks, shallots (↓ inflammation, ↓ angiogenesis, immune-modulating)Polyphenol-rich berries & fruits (DNA-protective, ↓ oxidation, ↓ angiogenesisFermented foods like kombucha & kimchi (↑ gut-immune axis)Pomegranate (↓ tumor growth and angiogenesis, ↑ apoptosis in cancer cells in vitro)Ginger (↓ inflammation)Exercise & RecoveryZone 2 + VO²max intervals (↑ NK cells, ↑ T-cells)Resistance training (↑ metabolic health, ↓ inflammation)Sleep optimisation (↑ T-cells, cytokine balance)Sauna (heat shock proteins, ↑ detox, immune modulation)Cold exposure (mitochondrial biogenesis, immune priming)SupplementsOmega-3 (↓ pro-inflammatory omega-6, ↓ COX-2)Green tea extract (↓ VEGF, ↓ mTOR)Curcumin (↓ proliferation)Vitamin D3 (↑ immune regulation)Zinc (↑ T-cells)Magnesium glycinate (↓ inflammation, ↑ sleep, mitochondrial support)Creatine monohydrate (↑ muscle mass, ↑ cellular energy)Quercetin phytosome (senolytic, ↓ inflammation)Oral vitamin C (↓ oxidation)CoQ10 (↑ mitochondrial function)GlyNAC (↓ oxidation, redox balance, mitochondrial repairTaurine (↓ oxidation, ↑ mitochondrial function)Whey protein powder & collagen (support muscle mass)Psyllium husk (↑ gut-immune axis)1-MNA (↓ inflammation, endothelial protective effects)TMG (may normalise DNA methylation)PharmaceuticalsLow dose Aspirin (↓ COX-1/2, ↓ platelet aggregation,↓ metastasis)Low dose Mounjaro (↑ insulin sensitivity, ↓ inflammation)Colchicine (↓ inflammation, may reduce metastasis and tumor growth)Future candidatesIntravenous Vitamin C (pro-oxidant in tumor cells, generating hydrogen peroxide that selectively damages cancer cells)This might seem like a very extensive protocol. Thankfully I didn’t have to change basically anything regarding diet, exercise and recovery. Just adding some supplements and pharmaceuticals.24 hours had passed since I first read the results. My survival framework was done. It was time to think about communication.Balancing transparency and protection of others.“I don’t want to tell my wife yet. She’s already dealing with a lot, I don’t want her to have to live with the uncertainty. I’ll tell after the diagnostics are done. But, I need to tell someone or it might be too heavy of a burden.”So, I decided to call a friend. A good friend who happens to be both rational and compassionate. He’s also a fellow physician.Having someone to talk to was incredibly helpful and I’m very grateful for the unconditional support he gave me.Ticking one box after another.Things moved quickly from here.✅ I had a call with the medical director of Datar Cancer Genetics. He basically confirmed my fears. The probability of a test mix up was abysmal, as was the probability of a false positive.They had even run the test twice and gotten the same results. I have CTCs. Not tons of them but both tests clearly exceeded the threshold.There might still be a tiny, tiny possibility that these cells don’t come from a tumour but rather from some rare, undiagnosed inflammatory condition. Unlikely but not impossible.✅ My extensive blood work was basically normal. I did however have a S-CEA of 5. Right on the upper limit. This can be a sign of inflammation but it’s also a main marker used to track the progress of Colon cancer. Scary.✅ The dermatologist didn’t see anything suspicious and the testicular ultrasound was normal.With the new information at hand, I updated the probability matrix.Refined cancer probability matrixFunny how time just keeps moving.14 days had passed.It was time for my colonoscopy. I was probably the first patient they’ve ever had who was hoping that they would find a tumor.The 5 year survival for stage 1 Colon cancer is 91%. I’d take those odds.The colonoscopy was normal. No colon cancer.MRIs, MRCP and CT were scheduled 4 days later.Friday May 30th. One day before my father’s birthday.I spent 3 hours in the MRI and CT machines.The answer from the CT Thorax and Prostate MRI arrived that very same afternoon. No visible lung tumour. No signs of prostate cancer.Bladder and Esophagus cancer felt highly unlikely due to lack of heredity, risk factors and symptoms.Left on the list was pancreatic cancer.The 5 year survival for stage 1 Pancreatic cancer is 30-50%. I don’t like those odds.Friday evening and still no results.Pain and beauty might just be neighbours.The following weekend was emotional. My parents were visiting and we celebrated my dad’s birthday together.My thoughts were all over the place.“I don’t want pancreatic cancer. I want to see my kids grow up. I want to experience new things, generate new memories, learn new skills.”The next minute.“The world is so beautiful. I have lived an amazing life. More fortunate than most. As the wind is blowing in my hair, I wouldn’t want it any other way.”I don’t think anyone noticed.The reveal.Lunch time Monday June 2nd.I was standing by the computer in my home office. An email notification. The new test results had arrived. I once again stopped breathing.I logged into the referral system.“Breathe Johan. You gotta remember to breathe.”I clicked on the result from the full-body MRI and Pancreas MRCP.There are no suspicious findings for cancer or any other structural pathology.I could breathe again. Feelings of relief. The confusion.“So what's the verdict? What's the result? Do I have cancer or not?”The honest answer?I don't know.A false positive can’t be ruled out.The more likely explanation is that I have an extremely early tumour that may or may not materialise into active cancer.Living with uncertainty.Ironically, I have a lot more information now than prior to this situation. I know tons of things that I didn't know before.Yet, my brain tells me that my life is more uncertain.“I don’t know if I have cancer. I just know I have to live like I might. But wasn’t that always true?”Where to go from here?Well, the rational agent in me has created another screening protocol for the foreseeable future.Ongoing cancer screening planUntil that future reveals itself, I'm just gonna have to live in uncertainty.That’s as true for me as it is for you. As it is for everyone.As certainly as constant is the only change, uncertainty is the only certainty.

Founder Interview: Dr. Gil Blander, Founder of InsideTracker
Biomarkers
•

9 min read

Founder Interview: Dr. Gil Blander, Founder of InsideTracker

In our Founder Interview series, we highlight the brightest minds in preventive health, wellness, and longevity. In Episode 7, we’re honored to feature Dr. Gil Blander, founder of InsideTracker—a leader in personalized health and longevity through biomarker-based insights.Tell us a little about yourself and your current ventureI am a scientist and entrepreneur with a lifelong passion for understanding the biology of aging and extending human healthspan. After earning my Ph.D. in biology from the Weizmann Institute of Science in Israel, I completed postdoctoral research on aging at MIT. My career has been dedicated to bridging the gap between scientific discovery and practical health solutions that people can use in their daily lives to optimize longevity, performance, and well-being.I founded InsideTracker with a team of scientists from MIT, Harvard, and Tufts with one clear mission: to help people live healthier, longer lives. InsideTracker is a personalized health platform that uses blood biomarkers, DNA, physiological data, food and supplement consumption, and daily habits to provide science-backed recommendations tailored to each individual. Our goal is to transform cutting-edge scientific research into actionable guidance that empowers people to make smarter, data-driven decisions about their nutrition, exercise, sleep, and overall lifestyle.As the host of the Longevity by Design podcast, I have the pleasure of speaking with the world’s leading researchers, clinicians, and thought leaders in the fields of aging, health, and performance. Each episode is an opportunity to explore the latest scientific breakthroughs and practical strategies for improving healthspan. My goal with this podcast is to make longevity science accessible, insightful, and actionable for anyone who wants to live a longer, healthier, and more vibrant life.How do you balance the demands of running a business while maintaining your own health and longevity?Balancing the demands of running a business with maintaining my own health and longevity is both a personal commitment and a daily practice. As a scientist and the founder of InsideTracker, I deeply believe that you can’t just talk about health, you have to live it. I make it a priority to regularly measure my own biomarkers, track my sleep using Oura ring, stay active, and follow personalized nutrition and lifestyle recommendations based on real data (the same approach we offer our customers). Of course, like any entrepreneur, there are intense work periods, travel, and stress, but I’ve learned that small, consistent habits, like taking breaks to walk, and protecting time for exercise (I exercise every day, even when traveling) help me stay energized, focused, and resilient. My personal health is not separate from my work; it fuels it. By living what I preach, I aim to be an example of how science-based decisions can truly optimize longevity, even in the middle of building and leading a fast-growing company.Do you have a personal health goal? What is it? My personal health goal has always been clear: to stay as healthy and vibrant as possible for as long as I can. For me, it’s not just about lifespan—it’s about healthspan. I want to remain strong, energetic, and capable well into my 80s and 90s. I imagine myself in the future, climbing mountains and riding my mountain bike alongside my grandchildren, fully engaged and enjoying life without limitations. This vision motivates the daily choices I make, from the food I eat, the sleep I protect, to the biomarkers I track and optimize. It’s also the deeper reason why I founded InsideTracker, to help others achieve the same kind of long, active, fulfilling life.Before launching InsideTracker, can you walk us through the “aha” moment that inspired the creation of your service?The “aha” moment that inspired me to create InsideTracker came from a deep frustration I felt while working in the world of academic science and biotechnology. Despite all the amazing breakthroughs in aging, genetics, and nutrition happening in research labs, none of this knowledge was reaching the people who needed it most—everyday individuals trying to live healthier, longer lives. I realized that while we were making incredible progress in understanding the biology of aging and performance, there was a massive gap between the science and practical, personalized guidance. That’s when the idea for InsideTracker was born: to bridge this gap by using science and data—real blood and physiological markers—to give people actionable, personalized recommendations to optimize their healthspan. It was the moment I understood that helping others live longer, better lives could be both my purpose and my life’s work.What sets InsideTracker apart in the health and wellness industry?InsideTracker’s “secret sauce” lies in its unique ability to combine cutting-edge science, personalized data, and actionable recommendations into a simple, user-friendly platform. What sets us apart is the integration of multiple data streams—blood biomarkers, DNA, fitness tracker data, and lifestyle information—into a comprehensive, science-backed algorithm that generates highly personalized health and longevity guidance.We don’t offer generic advice. Instead, we tap into peer-reviewed research and an ever-growing database of human biomarker data to deliver precise, prioritized recommendations based on an individual’s actual biology. This means that every InsideTracker plan is truly tailored, whether the goal is improving energy, optimizing sleep, building strength, or extending healthspan. Our science-first, data-driven approach, backed by a world-class team of scientists, dietitians, and aging experts, is what makes InsideTracker so effective—and so different from the noise of one-size-fits-all health solutions on the market.What’s the most surprising lesson you’ve learned from your customers or users?One of the most surprising and valuable lessons I’ve learned from our customers is how much they value simplicity. While we built InsideTracker on a foundation of deep science and complex data analysis, what our users really want is clear, straightforward guidance—they want to be told exactly what to do in order to improve their health. At the same time, they appreciate having the option to dive deeper and learn more if they’re curious, but simplicity always comes first.Another important insight is that people are very motivated by seeing progress—and seeing it fast. This is where wearable data becomes so powerful, because it gives them real-time feedback and a sense of momentum between blood tests or DNA insights. Our users have shown that they are absolutely willing to put in the effort—whether it’s changing their diet, improving their sleep, or adjusting their exercise routine—but only if they can see and feel that these changes are making a positive difference. Progress, simplicity, and actionable clarity are the keys they value most.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?One of the most groundbreaking and exciting developments I’ve come across in longevity research recently is the concept of cellular reprogramming. The idea that we can potentially reset the biological age of cells, essentially turning back the clock without fully reverting them to a pluripotent, embryonic state, is truly remarkable. This process, sometimes called partial reprogramming, holds the promise of rejuvenating tissues and organs while preserving their identity and function.What makes this so compelling is that, unlike traditional approaches that try to slow aging or manage age-related diseases, reprogramming addresses the root causes of aging at the cellular level. It suggests that aging is not an irreversible decline, but rather a process that can be modified or even reversed under the right conditions. Early studies in animals have shown improvements in tissue function, resilience, and even lifespan extension, which could eventually translate to human health and longevity.If this technology can be safely and precisely controlled, it may fundamentally change how we think about aging, not as something inevitable, but as a modifiable biological program. The potential impact on healthspan and disease prevention is enormous, and that’s why I find this area of research so exciting.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?I believe personalized healthspan optimization—like what we do at InsideTracker—will have the most transformative impact, as it empowers individuals with tailored, data-driven insights to make meaningful, sustainable changes that improve both lifespan and quality of life.One thing you wish more people knew about health and longevity?Wish more people knew that health and longevity are driven 80% by behavior and only 20% by genetics, meaning your daily choices matter far more than your DNA.What is the biggest longevity myth you’d like to debunk?The biggest health and longevity myth I’d like to debunk is that there’s one “best” diet—like paleo—that works for everyone, or that your genetics significantly limit what you can achieve, and also the misconception that strength training is bad for women; in reality, personalized approaches and strength training are key to lasting health regardless of genetics.If you could recommend only one supplement for a longer, healthier life, which would it be, and what makes it indispensable?I’d recommend personalized supplementation based on your unique biomarkers, as targeting your specific nutritional needs is the most effective way to support a longer, healthier life.How old can we potentially become at maximum?Without cellular reprogramming, the maximum human lifespan appears to be around 120 to 122 years, as exemplified by the longest-lived person on record.If there’s one message or insight you’d like readers to take away from your journey, what would it be?Your health is your greatest investment — take control of it early, make decisions based on data and personalization, and small, consistent actions today will shape a longer, healthier, and more vibrant life tomorrow.

Breathwork isn’t just a wellness trend. It’s the language of your nervous system.
Mindfulness
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5 min read

Breathwork isn’t just a wellness trend. It’s the language of your nervous system.

Most people think of breathwork as a way to calm down. A yoga add-on. Something gentle, a bit mystical, maybe even hard to take seriously.But what if I told you that breath isn’t just a relaxing tool? It’s how your nervous system speaks.I learned this the hard way. Years ago, when I was burned out and stuck in survival mode, someone told me to “just breathe.” I remember wanting to scream. Not because it was wrong, but because no one had ever explained how breath actually works. Or why it matters. Or what kind of breathing does what.Today, I teach women how to connect to their bodies and minds through movement, breath, and neurotraining. And the more I see it in practice, the more I know: your breath is not a soft skill. It’s a power tool.Let’s break it down.Your breath is a messageYour nervous system is always scanning your environment. It’s constantly asking: „Am I safe? Can I rest? Do I need to protect myself?“But it doesn’t get answers from your thoughts. It reads your posture, your muscle tension, and most importantly, your breath.Shallow, fast breathing tells your system there’s danger. Long, slow exhales tell it you’re safe. That’s not a metaphor. It’s neurobiology.Research from Stanford University shows that even a few minutes of deliberate, controlled breathing can reduce anxiety more effectively than mindfulness meditation. Why? Because it directly regulates the autonomic nervous system. You’re not trying to think yourself into calm. You’re breathing your body into it.Dr. Stephen Porges’ work on Polyvagal Theory supports this understanding. He shows how slow, rhythmic breath tones the vagus nerve, the main communicator between body and brain. Breath becomes a two-way signal. It is not just a symptom of how we feel but a way to change how we feel.And once you begin to understand this, you start realizing how often you’ve been holding your breath. Not just physically, but emotionally too.Different breaths, different resultsHere’s where most people get stuck. They try one style of breathwork, usually the classic deep belly breath, and expect it to fix everything.But not all breathing is the same. Different techniques do different things:Breath for energy: UpregulationThis one is great when you’re feeling frozen, sluggish, or mentally foggy. It’s the nervous system’s wake up button.Try short, sharp inhales through the nose and passive exhales like a soft sigh. Do 30 seconds and pause. Repeat if needed.This activates the sympathetic system in a healthy way. It energizes without overwhelming.Use it before a workout, a morning meeting, or when you’re stuck in a procrastination spiral.Breath for calm: DownregulationThis is what most people associate with breathwork. Long exhales, nasal breathing, and slowing the rhythm. It tells the body, “We’re safe now.”Try inhaling for 4 counts, exhaling for 6. Or even better, double the exhale length.You can also hum softly on the exhale. This vibration stimulates the vagus nerve and adds a grounding cue that the body reads as safety.It is ideal for anxious moments, bedtime, or emotional overwhelm.Breath for balance: Re-centeringSometimes we don’t want to energize or calm down. We want to return to our center.Try box breathing. Inhale for 4 counts, hold for 4, exhale for 4, hold again for 4. Repeat 3 to 5 rounds.This technique is used by elite performers under pressure, not because it’s fancy, but because it works.In your daily life, this is the perfect breath to use before a difficult conversation, while waiting for test results, or when you’re about to say yes to something you don’t really want.Breathwork isn’t escapism. It’s self-leadership.Here’s the thing. We’re not breathing to escape discomfort. We’re breathing to build capacity for it.One of my clients, a young woman juggling a demanding job and constant inner pressure to be perfect, once told me, “I feel like I’m always running, and my breath is chasing me.”Through consistent practice, she learned how to meet herself in that breathless moment. To pause. To exhale. To stay.That’s what breathwork gives us. The ability to stay. To respond instead of react. To feel without falling apart.And when you combine breath with movement, especially intuitive and non-linear movement, it becomes even more powerful. It becomes your return path to the body. To yourself.In my own sessions, I often begin strength or flow practices with just one minute of rhythmic breath. It’s a ritual. Not to prepare the body, but to invite it in.There’s a difference between pushing through a workout and inhabiting it.And that difference starts with your breath.One breath can change your stateYou don’t need a fancy studio. You don’t need a 60-minute session. You need one breath. One conscious inhale. One soft exhale.The next time you’re overwhelmed, frozen, spiraling in your head, stop.Feel your feet on the ground. Place a hand on your belly. Breathe in. Then breathe out a little longer.You are not behind. You are not broken. You are just one breath away from coming back to yourself.That is not some vague wellness trick. That is your body’s wisdom.That is how you lead yourself back.