Morning, long-lifers. Here’s what’s new:
Longer walks reduce heart risk even with fewer total steps.
Bad news if your workout plan is just pacing during phone calls. Turns out your heart can tell the difference between a stroll and a shuffle to the fridge.
Don’t keep longer. a secret - share it with your friends!
This week in longevity:
🧠 Creative hobbies make your brain 7 years younger
🌃 Nighttime light exposure linked to heart disease
🎮 Video games improve attention and brain age
🧬 Menopause visibly reshapes brain structure
👁️ Eye scans now predict aging and heart risk
Plus, more longevity breakthroughs.
Read time: 5 minutes
THIS WEEK IN LONGEVITY
🚶♂️ Longer Walks, Healthier Heart
Source: Midjourney | longer.
Not all steps are equal. A new study of 33,000 adults in the UK found that people who walked in longer, continuous bouts instead of quick, scattered steps had lower risks of dying or developing heart disease. Basically, strolling with purpose may matter more than hitting a daily step count. Turns out meandering from fridge to couch doesn’t count for much.
What to know:
Study followed low activity adults: Participants took fewer than 8,000 steps per day, well below the often-touted 10,000-step goal.
Longer walks, better outcomes: Those who took most of their steps in 10 to 15 minute sessions or longer had a much lower risk of dying or developing cardiovascular disease (CVD).
Short bursts weren’t as effective: People whose steps came in under 5 minute intervals had over 3 times the risk of death compared to those walking in 15 minute bouts.
Benefits were strongest for the most sedentary: Among those taking fewer than 5,000 steps daily, longer walks had an even bigger protective effect.
Same steps, different impact: The total number of steps was held steady, showing the pattern of walking made the real difference.
Why it’s important: Longer, steady walks may protect your heart more than scattered steps. Even if you move less overall, how you walk still counts. Your body isn’t fooled by pacing to the fridge. It wants a real walk.
What this means in practice: Don’t just count your steps. Consolidate them. Aim for at least one or two 10 to 15 minute purposeful walks a day. If you’ve got time to scroll, you’ve got time to stride.
MADE POSSIBLE BY VIOME
🧬 Your body’s not guessing - so why are your supplements?
Source: Viome
Viome’s Full Body Intelligence Test looks at your microbiome, cellular health, and biological age to show what’s really going on inside.
Then it builds personalized supplements based on your results - only what your body needs, nothing extra.
Better sleep. Better energy. Better digestion.
Trusted by 500,000+ and shipped straight to your door.
🧠 Creativity Could Keep Your Brain 7 Years Younger
Source: Midjourney | longer.
New research across 13 countries found that people skilled in creative activities like dancing, gaming, or playing music had brains that looked 4 to 7 years younger than their age. Even beginners saw brain benefits after just 30 hours of video game training. Turns out, rhythm and coordination may do more for your brain than sudoku ever did.
What to know:
Brain clocks measured brain age: Researchers used brain scans (EEG and MEG) to estimate brain age based on connectivity patterns between regions.
Experts looked years younger neurologically: Tango dancers, musicians, visual artists, and strategy gamers all showed younger-looking brain activity compared to non-experts.
More skill, more benefit: The longer or more intensely someone practiced, the younger their brain appeared. This showed a clear dose-response effect.
Beginners still gained ground: After just 30 hours of learning a strategy video game, non-gamers shaved about 3 years off their brain age and improved attention.
Key brain hubs were strengthened: Changes were seen in areas that control focus, coordination, and movement. These are regions that tend to decline with age.
Why it matters: Creative activities may help preserve the brain’s most vulnerable regions. This isn’t just a feel-good theory. It shows up in the wiring. Basically, a few hours of tango or StarCraft might beat your brain training app.
What this means in practice: Add a creative skill that challenges rhythm, attention, or coordination, like dancing, music, or strategy games. It’s not about becoming a pro. It’s about showing up and staying sharp.
💡 Want to break down a research article? Try this prompt in ChatGPT:
“Explain this in plain language. Avoid science terms. Keep it under 5 sentences. Then give 5 takeaways based only on this summary—no extra info or guesses: [Paste the article here]”
MONEY MOVES IN LONGEVITY
💰 Generation Lab raises $11m led by Accel, its SystemAge test races to make aging measurable and reversible.
💰 Jupiter Neurosciences secures up to $20m from Yorkville; funds fuel Parkinson’s trial and Nugevia push.
💰 Blueprint raises $60m to scale Bryan Johnson’s longevity protocol; health goes from hack to system.
💰 Curve Biosciences raises $40m led by Luma Group; its tissue-based AI aims to outsmart chronic disease.
IN THE SPOTLIGHT
Source: Midjourney | longer.
1. Brain judges food health in milliseconds
Your brain spots how healthy food is in just 200ms, right alongside tastiness and calories. It processes everything in parallel, not one after another. You don’t choose between health and taste one at a time. Turns out our brain sizes it all up in a single glance.
2. Bright nights linked to heart disease risk
A massive UK study found people exposed to more artificial light at night had up to 56% higher risk of heart problems, including heart attacks. Too much nighttime light may confuse your body clock and stress your heart. Darkness is more important than we thought.
3. Menopause reshapes the brain, study shows
A review of recent studies found menopause triggers changes in gray and white matter that may impact memory, mood, and thinking. These brain shifts may explain hot flashes, brain fog, and emotional ups and downs. The brain is adapting to a new hormonal reality.
THE NEXT BIG THING
The weight loss plan after Ozempic
Source: L-NUTRA Inc.
L-Nutra just launched a new program using patented fasting-mimicking nutrition instead of drugs to treat weight and metabolic issues.
The Prolon Guided Health Program combines dietitian coaching, lab tracking, and nutrition tech to reduce visceral fat, preserve muscle, and improve cholesterol and glucose. The goal: fix the root causes of metabolic disease, not just the number on the scale.
New standard for care or niche wellness fix?
WHAT ELSE YOU SHOULD KNOW THIS WEEK
Source: Midjourney | longer.
👁️ Aging Eyes: A global study from McMaster shows eye scans reveal how fast you’re aging and your heart disease risk. Simpler eye blood vessels link to faster aging and shorter lifespan.
⌚ Wrist Clock: Scientists built a new aging clock using blood flow data from wearables like Apple Watches worn by over 213,000 people. Higher predicted age from wrist scans flagged greater risks of heart disease and diabetes.
💼 Biohack Boss: Shark Tank star Daymond John is aiming for age 120 with a daily mix of wearables, mushrooms, and AI-powered health tracking. He calls himself the “Anthony Bourdain of biohacking,” learning as he goes.
🦾 Sight Restored: A wireless retinal implant called PRIMA helped 81% of blind AMD patients regain the ability to read in a landmark clinical trial. The tiny device, paired with smart glasses, turned light into vision with no wires or bulky gear.
🧪 Skin Boost: NYU researchers gave elderly mice a protein shot that revived immune cells and rejuvenated their skin’s blood flow and healing. The therapy may also help fight aging in other organs.
WHAT WE’RE BOOKMARKING
📱 Social
🎧 Podcasts
.jpg)
📰 Articles
⚙️ Tools to Try
Thanks for reading.
What did you think of this week’s newsletter?
See you in the next issue.
