Welcome to 2025,

Your weekly longevity insights are here.

One-hour walks could add years to your life — the perfect excuse to start 2025 with some extra mileage.

New year, new you—now with a longer expiration date.

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

This week in longevity:

• 🧬 AI clocks that estimate your real age

• 🏋️‍♀️ Aerobic exercise proven to trim body fat

• 🧠 New tips for preventing neurological decline

• 🦠 Molecule heals gut damage and fights cancer

• 🔋 Drug trial aims to supercharge mitochondria

• Plus, more longevity breakthroughs.

Read time: 6 minutes

THIS WEEK IN LONGEVITY

FEATURED

🚶‍♀️ One-hour walks could add years to your life

A study from Griffith University reveals that adding just one extra hour of walking to your daily routine could extend your lifespan by up to six hours for every day you keep it up—especially if you’re among the least active people. Over time, those extra hours of walking compound into significant life-extension benefits.

What to know:

• Biggest gains for the least active: People in the bottom 25% of activity levels gained about six hours of life expectancy for every hour they added to their daily walks.

• How it works: Regular activity reduces disease risks, improves metabolism, and lowers inflammation, all key factors in longevity.

• Key study details: Researchers analyzed fitness tracker data from over 5,000 participants and compared it to life expectancy models.

• Biggest gains: Those who go from the least active to the most active quartile could add 5.3 years to their lifespan.

• Practical goal: Any exercise helps, but three hours of walking per day puts you among the most active.

Why it’s important: This research highlights how small daily changes, like taking a walk, can have huge benefits. It’s a reminder that even a little extra movement can improve your health and longevity. Creating walkable communities could make these changes easier for everyone!

FEATURED

🧬 Can AI reverse your biological age?

A groundbreaking study from King’s College London reveals that AI-based aging clocks can estimate your biological age using blood data—and may even offer insights into reversing it. These metabolomic clocks use advanced machine learning to predict health risks and lifespan, giving us a glimpse into how we age biologically rather than just chronologically.

What to know:

• What’s an aging clock? AI-based aging clocks analyze blood metabolites—molecules created during metabolism—to estimate biological age, also called “MileAge.”

• How it works: Your biological age may be higher or lower than your actual age. A higher biological age (accelerated aging) is linked to frailty, chronic illness, shorter telomeres, and a higher risk of death.

• Key findings: Researchers tested 17 machine learning algorithms on data from over 225,000 UK Biobank participants. Cubist regression, a non-linear AI model, was the most accurate for predicting health and aging markers.

• Good news and limits: While accelerated aging strongly indicates poor health, decelerated aging (younger biological age) only weakly correlates with good health.

• Future potential: Aging clocks could help detect early health declines, inform lifestyle changes, and support preventative healthcare strategies.

Why it’s important: Unlike your chronological age, your biological age can potentially be modified. This research opens the door to personalized health strategies that help people stay healthier, longer. Imagine using a simple blood test to track—and even slow—your body’s aging process!

💡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. Longevity Trends to Watch in 2025
From concierge health services to microplastic detox, 2024’s trends are set to grow in 2025. Pop-up cities fostered innovation, and wellness raves showed joy’s role in longevity. Tools like continuous ketone monitors, time-delayed caffeine capsules, and wearables like Oura rings are gaining traction. These advancements highlight the growing focus on both cutting-edge science and emotional wellness for healthier, longer lives.

2. Vandria Begins Trials for Mitochondria-Boosting Drug
Vandria SA has launched Phase 1 trials for VNA-318, a drug designed to clear out damaged mitochondria (the energy-producing parts of cells) and improve overall cell health. By targeting processes linked to diseases like Alzheimer’s and Parkinson’s, the drug has shown promise in improving memory, reducing inflammation, and cutting toxic protein buildup in preclinical studies. With results expected in summer 2025, this could mark a step forward in treating age-related diseases and supporting healthier aging.

3. Newly Found Molecule Can Heal Gut Damage and Fight Cancer
Researchers at the Karolinska Institute have identified liver X receptor (LXR), a molecule that helps heal gut damage while suppressing tumor growth. This discovery could lead to new treatments for inflammatory bowel disease (IBD) and colorectal cancer by promoting tissue repair without increasing cancer risk. While drug development is still in its early stages, this breakthrough could improve therapies for both gut health and cancer recovery.

LONGEVITY SNAPSHOTS

WHAT ELSE YOU SHOULD KNOW THIS WEEK

🏃‍♂️ Exercise Payoff: A major study found that increasing weekly aerobic exercise leads to steady reductions in weight, waist size, and body fat percentage. Clinically significant improvements began at 150 minutes per week, with even greater results at 300 minutes.

🤖 AI Aging: Researchers at King’s College London identified top AI algorithms for predicting biological age using blood metabolites. Their “MileAge” clock links accelerated aging to frailty, chronic illness, and higher mortality risk, advancing personalized health tracking.

⏳ Mortality Timer: Cornell scientists found that keeping the nucleolus (a tiny structure in cells) small can slow aging and extend lifespan. Larger nucleoli make DNA unstable, speeding up cell death and aging, opening the door to anti-aging treatments.

🏃‍♂️ Live Longer: In 2025, diet, exercise, and social connections are proven keys to longevity. Eating wholesome meals, walking daily, and nurturing relationships improve health and extend lifespan.

🧠 Brain Health: The American Academy of Neurology launched “SAFEST BRAINS,” a 12-question framework for preventing neurological issues and boosting brain health. Questions cover sleep, mood, exercise, nutrition, and social connections—proven factors to maintain a sharp mind for life.

PROMPT OF THE DAY

Daily Steps

WHAT WE’RE BOOKMARKING

📱 Social

🎧 Podcasts

• LONGEVITY with Nathalie Niddam: “Will Microdosing Enhance Your Personal and Professional Growth?”: A deep dive into psychedelics, neuroplasticity, and their potential to transform mental health with expert Paul Austin (Spotify link).

• The Doctor’s Farmacy with Dr. Mark Hyman: “Why Does Alcohol Make Us Feel So Terrible?”: Expert tips to beat hangovers and the surprising science behind why they happen (Spotify link).

📚 Books

• “The Longevity Paradox: How to Die Young at a Ripe Old Age” by Dr. Steven R. Gundry: Unlock the secrets to aging well with a gut-health-based plan for vitality and longevity (Amazon link).

⚙️ Tools to Try

• RecoveryAir JetBoots by Therabody: Recharge your legs anytime with these wireless compression boots featuring FastFlush™ Technology for 2-3x faster recovery (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.