Welcome,

Your weekly longevity insights are here.

Wake up and smell the longevity! Building a better morning routine might add years to your life—or at least make your Mondays more tolerable.

Turns out, drinking water and setting goals could do more than your snooze button ever could.

Don’t keep longer. a secret—share it with your friends!

This week in longevity:

• 🧬 Memory gets a boost from deep sleep

• ☕ Moderate coffee = better heart health

• ⏰ Internal clocks and morning inflammation

• 🥛 The protein pitfall in plant-based drinks

• 🌟 Fertility therapies breaking age barriers

• Plus, more longevity breakthroughs.

Read time: 5 minutes

THIS WEEK IN LONGEVITY

FEATURED

🌞 Start your day right: 7 morning habits to live longer

The way you spend your mornings could add years to your life, say longevity experts. From hydrating first thing to practicing mindfulness, small actions each day can support your health and well-being over the long haul. Here’s what leading physicians and researchers recommend for building a morning routine that promotes a long and vibrant life.

What to know:

• Hydrate immediately: Drink a glass of water as soon as you wake up. Staying hydrated fights brain fog, boosts metabolism, and helps your body eliminate toxins.

• Eat a smart breakfast: Prioritize nutrient-dense foods like oatmeal, berries, or yogurt with nuts. A healthy breakfast sets your energy and nutrient balance for the day.

• Move your body: Stretch, walk, or do yoga for 5–10 minutes to improve circulation and kickstart your body’s natural rhythms. Bonus: natural light enhances your circadian clock!

• Activate your nervous system: A three-minute somatic exercise like light body tapping can improve stress resilience and nervous system health.

• Practice mindfulness: Try journaling, deep breathing, or meditation to lower stress and boost mental clarity. Gratitude practices also protect against chronic stress.

• Set daily intentions: Write down your goals for the day to improve focus and give yourself a sense of purpose.

• Enjoy coffee guilt-free: Studies show coffee can benefit gut health—even decaf works, thanks to unique compounds that feed “coffee-loving” gut microbes.

Why it’s important: Mornings set the tone for the rest of the day. By focusing on hydration, nutrition, movement, and mindfulness, you can enhance your physical health, lower stress, and even improve your body’s long-term resilience to disease. Start small—each habit can make a big difference over time!

FEATURED

🌙 How deep sleep supercharges your memory

Deep sleep isn’t just for rest—it’s when your brain gets to work organizing memories. New research reveals that “slow waves” (gentle electrical signals in the brain) are the secret to locking in long-term memories. This discovery could lead to better treatments for memory loss and age-related decline.

What to know:

• Slow waves explained: These are slow-moving brain signals that rise and fall about once per second during deep sleep. They create the perfect environment for your brain to process and store information.

• How memory works: During slow-wave sleep, memories move from short-term storage (the hippocampus) to long-term storage (the neocortex).

• Timing matters: The brain is most ready to store memories immediately after a slow wave “peaks.” This makes slow waves critical to memory formation.

• The study: Researchers used brain tissue from epilepsy and tumor surgeries to mimic slow waves and study how neurons responded.

• Future potential: These findings could improve therapies like electrical or sound-based stimulation to enhance memory in older adults or those with cognitive challenges.

Why it’s important: Deep sleep is when your brain strengthens memories, helping you stay sharp and focused. Understanding how this process works could lead to breakthroughs in maintaining brain health as you age—or even enhancing it today.

💡Pro Tip: Want to dive deeper? Use tools like ChatGPT, Claude, or Gemini to simplify complex studies. Copy, paste, and get a clear summary—it’s like having a personal research assistant.

IN THE SPOTLIGHT

1. Moderate Coffee Consumption Linked to Better Heart Health
New research suggests that drinking three to five cups of coffee daily could lower the risk of cardiovascular disease, the leading cause of death worldwide. Coffee contains compounds like chlorogenic acids (plant-based antioxidants that may reduce inflammation and improve blood sugar levels), which might help protect the heart. While the findings are promising, more studies are needed to confirm whether both caffeinated and decaffeinated coffee provide the same benefits.

2. Can Longevity Treatments Work at Any Age?
New insights reveal that some longevity interventions lose effectiveness with age due to declining energy metabolism and mitochondrial health. Treatments like dietary restriction, exercise, and metformin rely on cellular stress responses, which weaken over time, limiting their benefits in older individuals. However, therapies that reduce energy strain, like NAD+ boosters (which support DNA repair and mitochondrial function), rapamycin (which conserves energy by reducing protein production), and Polymerase I inhibitors (which lower mitochondrial stress), show promise across all ages.

3. How the Body’s Internal Clock Impacts Inflammation
Researchers at RCSI University have discovered that the body’s circadian rhythm, or internal clock, influences how immune cells called macrophages respond to threats. These cells activate inflammasomes (protein complexes that trigger inflammation) more effectively in the morning, when their energy levels are highest. This could explain why inflammatory conditions like arthritis often worsen early in the day.

LONGEVITY SNAPSHOTS

WHAT ELSE YOU SHOULD KNOW THIS WEEK

⚠️ Protein Pitfall: A Spanish study finds that 90% of protein-marketed foods are “less healthy,” packed with sodium, fat, or sweeteners. Despite their health claims, these products may pose hidden risks like obesity and heart disease.

🥛 Milk Myth: A new study finds that plant-based drinks often lack the protein and essential nutrients found in cow’s milk. Intense processing reduces their nutritional value and can even introduce harmful compounds like acrylamide.

🍬 Sweet Danger: A Swedish study links high sugar intake to increased risks for seven cardiovascular diseases, including heart failure, stroke, and aneurysms. Consuming over eight sweetened drinks weekly raised some disease risks by up to 31%.

🌟 Fertility Breakthrough: Promising therapies like mitochondrial replacement (repairing energy-producing parts of cells) and advanced antioxidants combat fertility decline with age. Emerging innovations, like creating egg cells from body cells, could redefine parenthood possibilities for those in their 30s and 40s.

🔬 Drug Discovery Leap: French startup DeepLife raised $10M to create “digital twins” (virtual models of cells) using AI to test drug effects virtually. The platform could unlock treatments for diseases once thought untreatable, like autoimmune and neurodegenerative disorders.

PROMPT OF THE DAY

Heat Therapy

WHAT WE’RE BOOKMARKING

📱 Social

🎧 Podcasts

• “The Surprising Link Between Oral Health and Longevity” on Longevity Optimization with Kayla Barnes-Lentz: Learn how oral health impacts your lifespan and overall wellness with expert Dr. Sanda Moldovan (Spotify link).

• Peter Attia: “Special AMA on Exercise, Labs, Habits, and Longevity Research” : Peter dives into listener questions on biomarkers, workout strategies, and cutting-edge longevity insights (Spotify link).

📚 Books

• “Super Human: The Bulletproof Plan to Age Backward and Maybe Even Live Forever” by Dave Asprey: Practical, science-backed strategies to slow aging, boost performance, and redefine what’s possible for your health (Amazon link).

⚙️ Tools to Try

• SmartGoggles (2nd Generation) by Therabody: Heated eye massage with compression and vibration to relieve stress, headaches, and improve deep sleep for ultimate relaxation (Product website).

Thanks for reading.

See you in the next issue.

Anna

DISCLAIMER: The information provided in this newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health or wellness routine.