Welcome,

Your weekly longevity insights are here.

Living to 99 isn't just about good genes — it's about the small choices you make every single day.

From a former world leader's simple secret to a longevity expert's daily practices, science shows that consistency beats complexity when it comes to adding years to your life.

This week in longevity:

• 🧬 Resistance training boosts both brain and muscle power

• 👵 Mediterranean diet cuts cancer risk by 12% in older adults

• 🥥 Tea, apples, and chocolate show liver-protective effects

• 💪 New knee pain treatment shows 71% reduction

• 🔬 Ovaries age twice as fast as other organs

• Plus, more longevity breakthroughs.

Read time: 5 minutes

THIS WEEK IN LONGEVITY

FEATURED

🌱 99-year-old leader reveals a timeless longevity hack

Malaysia’s former prime minister, Mahathir Mohamad, credits his nearly 100 years of vitality to one simple practice: moderation.

What to know:

• Moderation works: Eating just enough, rather than too much, is linked to lower inflammation and better metabolic health, both essential for aging well.

• Function over numbers: Mahathir reminds us that the ability to stay active and productive defines age more than the number of birthdays.

• Wisdom in work: Older adults who stay mentally and socially engaged are often healthier and happier later in life.

• Aging population trends: By 2050, the global population aged 80+ will triple, according to the WHO, making longevity strategies more important than ever.

• Historical context: What’s “old” is constantly shifting—modern health practices mean that staying strong at 90 is no longer rare.

Why it’s important: Mahathir’s habits highlight how simple practices like moderation and staying engaged can help anyone maintain health and vitality throughout their life.

💡 If age is just a number, what habits make it easier to stay sharp and active?

FEATURED

🌟 Longevity expert shares 5 daily habits for a healthier, longer life

Dr. Monisha Bhanote, a longevity doctor with nearly 30 years of experience, has built her life around simple, intentional practices for health and cellular vitality. Here’s how she integrates these habits into her daily routine.

What to know:

• Move with purpose: She walks 4-5 miles daily and adapts her fitness routine to what’s best for her body as she ages.

• Eat the rainbow: Her meals feature a colorful variety of fruits and vegetables, prioritizing diversity for gut health and essential nutrients.

• Skip ultra-processed foods: Removing additives and chemicals helps reduce inflammation and improve brain and body health.

• Social fitness matters: From virtual calls to live events, she emphasizes meaningful connections for mental and emotional wellness.

• Prioritize restorative sleep: Optimizing sleep is a cornerstone of her approach to physical and mental recovery.

Dr. Bhanote’s habits highlight how small, mindful adjustments to daily life—like colorful meals, regular movement, and quality sleep—can support health and longevity.

💡 What habits could help your brain, body, and connections thrive?

IN THE SPOTLIGHT

1. Resistance Training: A Brain and Body Booster for Longevity
Strength training isn’t just about looking fit – it’s a brain-boosting powerhouse, too. New research highlights that building muscle through resistance exercises, like squats or planks, may protect against cognitive decline and dementia. Experts suggest working out twice a week can improve brain health, stave off frailty, and even slow age-related strength loss.

2. Mediterranean Diet Linked to Lower Cancer Risk in Older Adults
Following a Mediterranean diet, rich in fruits, vegetables, whole grains, olive oil, fish, and nuts, may reduce cancer risk by 12% in older adults, according to a recent meta-analysis. The diet’s anti-inflammatory and antioxidant properties, supported by moderate intake of poultry and red wine, and low consumption of red and processed meats, are thought to contribute to its protective effects. While no clear impact on cancer mortality was observed, the findings underscore the potential of this diet in cancer prevention with age.

3. Tea, Apples, and Chocolate May Help Protect Your Liver
Eating foods like tea, apples, and dark chocolate could reduce your risk of fatty liver disease, a condition that can harm liver health. A study found that people who ate the most apples had a 22% lower risk, and those who drank the most tea had a 14% lower risk compared to those who ate or drank the least. These foods contain natural compounds that lower inflammation and help the liver process fat, making them an easy and tasty way to support long-term health.

LONGEVITY SNAPSHOTS

WHAT ELSE YOU SHOULD KNOW THIS WEEK

🦵 Pain Revolution: Genicular artery embolization (GAE) relieves knee osteoarthritis pain and improves quality of life in a groundbreaking study. Patients saw a 71% pain reduction and 87% life-quality boost within a year.

🍇 Resveratrol Rising: Resveratrol, known for anti-aging and anti-inflammatory benefits, is gaining momentum in health innovation. Jupiter Neurosciences raised $11M to advance its resveratrol-based Parkinson’s treatment. The compound shows promise for heart health, cognition, and longevity.

🧠 Cognitive Breakthrough: A new drug, PNA5, shows promise in preventing cognitive decline linked to Parkinson’s disease. In mice, PNA5 improved memory and reduced brain inflammation by calming overactive immune cells.

🩸 Microplastic Impact: Microplastics in human blood are linked to altered clotting and inflammation markers, potentially affecting cardiovascular health. People storing over 50% of food in plastic containers had much higher microplastic levels than those using fewer.

🥚 The Ovarian Aging Revolution: Scientists discover ovaries age twice as fast as other organs - with research exploding from nearly zero in 2019 to hundreds of scientists today, experts race to understand this critical factor in women's longevity, set to affect 1.2 billion menopausal women by 2030.

PROMPT OF THE WEEK

Muscle Blueprint

WHAT WE’RE BOOKMARKING

📱 Social

🎧 Podcasts

• "10X Your Health with Brandon Dawson": Exploring the future of personalized wellness through genetic testing, AI health optimization, and precision supplementation for cellular-level transformation (Podcast link).

• "The Art of Being Well with Jason Karp": A deep dive into clean food revolution, psychedelic healing, and transforming the wellness industry through activism (Podcast link).

📚 Books

• "Outlive" by Peter Attia: A groundbreaking roadmap for extending healthspan through personalized, proactive longevity strategies (Amazon link).

⚙️ Tools to Try

• Apple Watch: Track your fitness, heart health, and sleep (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.