The Longevity Diet – by Dr. Valter Longo

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Another book with “The New Science” in its subtitle, so, is this one a new science?

Yes and no; some findings are new, many are not, what really sets this book apart from many of its genre though is that rather than focusing on fighting aging, it focuses on retaining youth. While this may seem like one and the same thing, there is a substantive difference beyond the ideological, which is: while anti-aging research focuses on what causes people to suffer age-related decline and fights each of those things, Dr. Longo’s research focuses on what is predominant in youthful bodies, cells, DNA, and looks to have more of that. Looking in a slightly different place means finding slightly different things, and knowledge is power indeed.

Dr. Longo bases his research and focus on his “5 pillars of longevity”. We’ll not keep them a mystery; they are:

  1. Juventology research
  2. Epidemiology
  3. Clinical studies
  4. Centenarian studies
  5. Study of complex systems

The first there (juventology research) may sound like needless jargon, but it is the counterpoint of the field of gerontology, and is otherwise something that didn’t have an established name.

You may wonder why “clinical studies” gets a separate item when the others already include studies; this is because many studies when it comes to aging and related topics are population-based studies, cohort studies, observational studies, or (as is often the case) multiple of the above at once.

Of course, all this discussion of academia is not itself practical information for the reader (unless we happen to work in the field), but it is interesting and does give confidence in the conclusions upon which the practical parts of the book are based.

And what are they? As the title suggests, it’s about diet, and specifically, it’s about Dr. Longo’s “fast-mimicking diet”, which boasts the benefits of intermittent fasting without intermittent fasting. This hinges, of course, on avoiding metabolic overload, which can be achieved with a fairly simple diet governed by the principles outlined in this book, based on the research referenced.

In the category of subjective criticism, there is quite a bit of fluff, much of it self-indulgently autobiographical and very complimentary, but its presence does not take anything away from the excellent content contained in the book.

Bottom line: if you’d like a fresh perspective on regaining/retaining youthfulness, then this is a great book to read.

Click here to check out The Longevity Diet, and stay younger!

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  • Vitamin C (Drinkable) vs Vitamin C (Chewable) – Which is Healthier?

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    Our Verdict

    When comparing vitamin C (drinkable) to vitamin C (chewable), we picked the drinkable.

    Why?

    First let’s look at what’s more or less the same in each:

    • The usable vitamin C content is comparable
    • The bioavailability is comparable
    • The additives to hold it together are comparable

    So what’s the difference?

    With the drinkable, you also drink a glass of water

    If you’d like to read more about how to get the most out of the vitamins you take, you can do so here:

    Are You Wasting Your Vitamins? Maybe, But You Don’t Have To

    If you’d like to get some of the drinkable vitamin C, here’s an example product on Amazon

    Enjoy!

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  • Some women’s breasts can’t make enough milk, and the effects can be devastating

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    Many new mothers worry about their milk supply. For some, support from a breastfeeding counsellor or lactation consultant helps.

    Others cannot make enough milk no matter how hard they try. These are women whose breasts are not physically capable of producing enough milk.

    Our recently published research gives us clues about breast features that might make it difficult for some women to produce enough milk. Another of our studies shows the devastating consequences for women who dream of breastfeeding but find they cannot.

    Some breasts just don’t develop

    Unlike other organs, breasts are not fully developed at birth. There are key developmental stages as an embryo, then again during puberty and pregnancy.

    At birth, the breast consists of a simple network of ducts. Usually during puberty, the glandular (milk-making) tissue part of the breast begins to develop and the ductal network expands. Then typically, further growth of the ductal network and glandular tissue during pregnancy prepares the breast for lactation.

    But our online survey of women who report low milk supply gives us clues to anomalies in how some women’s breasts develop.

    We’re not talking about women with small breasts, but women whose glandular tissue (shown in this diagram as “lobules”) is underdeveloped and have a condition called breast hypoplasia.

    Anatomical diagram of the breast
    Sometimes not enough glandular tissue, shown here as lobules, develop.
    Tsuyna/Shutterstock

    We don’t know how common this is. But it has been linked with lower rates of exclusive breastfeeding.

    We also don’t know what causes it, with much of the research conducted in animals and not humans.

    However, certain health conditions have been associated with it, including polycystic ovary syndrome and other endocrine (hormonal) conditions. A high body-mass index around the time of puberty may be another indicator.

    Could I have breast hypoplasia?

    Our survey and other research give clues about who may have breast hypoplasia.

    But it’s important to note these characteristics are indicators and do not mean women exhibiting them will definitely be unable to exclusively breastfeed.

    Indicators include:

    • a wider than usual gap between the breasts
    • tubular-shaped (rather than round) breasts
    • asymmetric breasts (where the breasts are different sizes or shapes)
    • lack of breast growth in pregnancy
    • a delay in or absence of breast fullness in the days after giving birth

    In our survey, 72% of women with low milk supply had breasts that did not change appearance during pregnancy, and about 70% reported at least one irregular-shaped breast.

    The effects

    Mothers with low milk supply – whether or not they have breast hyoplasia or some other condition that limits their ability to produce enough milk – report a range of emotions.

    Research, including our own, shows this ranges from frustration, confusion and surprise to intense or profound feelings of failure, guilt, grief and despair.

    Some mothers describe “breastfeeding grief” – a prolonged sense of loss or failure, due to being unable to connect with and nourish their baby through breastfeeding in the way they had hoped.

    These feelings of failure, guilt, grief and despair can trigger symptoms of anxiety and depression for some women.

    Tired, stress woman with hand over face
    Feelings of failure, guilt, grief and despair were common.
    Bricolage/Shutterstock

    One woman told us:

    [I became] so angry and upset with my body for not being able to produce enough milk.

    Many women’s emotions intensified when they discovered that despite all their hard work, they were still unable to breastfeed their babies as planned. A few women described reaching their “breaking point”, and their experience felt “like death”, “the worst day of [my] life” or “hell”.

    One participant told us:

    I finally learned that ‘all women make enough milk’ was a lie. No amount of education or determination would make my breasts work. I felt deceived and let down by all my medical providers. How dare they have no answers for me when I desperately just wanted to feed my child naturally.

    Others told us how they learned to accept their situation. Some women said they were relieved their infant was “finally satisfied” when they began supplementing with formula. One resolved to:

    prioritise time with [my] baby over pumping for such little amounts.

    Where to go for help

    If you are struggling with low milk supply, it can help to see a lactation consultant for support and to determine the possible cause.

    This will involve helping you try different strategies, such as optimising positioning and attachment during breastfeeding, or breastfeeding/expressing more frequently. You may need to consider taking a medication, such as domperidone, to see if your supply increases.

    If these strategies do not help, there may be an underlying reason why you can’t make enough milk, such as insufficient glandular tissue (a confirmed inability to make a full supply due to breast hypoplasia).

    Even if you have breast hypoplasia, you can still breastfeed by giving your baby extra milk (donor milk or formula) via a bottle or using a supplementer (which involves delivering milk at the breast via a tube linked to a bottle).

    More resources

    The following websites offer further information and support:

    Shannon Bennetts, a research fellow at La Trobe University, contributed to this article.The Conversation

    Renee Kam, PhD candidate and research officer, La Trobe University and Lisa Amir, Professor in Breastfeeding Research, La Trobe University

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • If Your Joints Hurt More at Night, Do This Before It Gets Worse

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    Dr. Alyssa Kuhn, arthritis expert, gives us tips:

    A body at rest…

    The main physiological problem is (usually) that your joint cartilage behaves like a sponge that isn’t being compressed in the evening, so it absorbs fluid, increases pressure, and makes your joints feel more sensitive when you lie down.

    There are three factors that make this more impactful (and not in a good way):

    • Overnight inflammation: your body naturally increases inflammatory activity at night to support repair, which can amplify pain if your joints are already irritated or arthritic.
    • Reduced distraction: your brain has fewer competing inputs at night, so pain signals become more noticeable and can be amplified by anxiety or worry.
    • The sleep–pain vicious cycle: poor sleep increases pain sensitivity the next day, which then makes it harder to sleep again, creating a self-reinforcing loop.

    And the remedy? Gentle movement, followed by gentle rest:

    1. Seated ankle or leg movement: sit at the edge of the bed, and alternate lifting your heels and toes, or gently kick your legs, to get fluid moving through your joints and reduce stiffness, before lying down.
    2. Side-to-side knee rocks: lie on your back with your knees bent, and gently drop your knees from side to side, or alternate lifting your knees if that feels better, to give your brain a calming focus and ease discomfort.
    3. Progressive relaxation: lie as comfortably as you can, and inhale while tensing your shoulders up, then exhale and fully relax to release that tension (and calm your nervous system) before sleep.

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    One Morning Routine To Fix (Nearly) All Stiffnesses

    Take care!

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  • The Food Additive That Helps Stop Weight Gain

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    …and other items from this week’s health science news:

    Interrupting the weight-gain process

    Rather than reversing weight loss, a newly-approved compound called inulin propionate ester (IPE) is designed to help prevent the slow, long-term weight gain caused by small daily calorie surpluses.

    Randomized controlled trials found that approximately 10g per day of IPE can regulate appetite and help prevent weight gain.

    How it works: IPE delivers propionate directly to receptors in the colon, stimulating appetite-regulating hormones and enhancing the natural effects of gut bacterial fermentation, helping people feel fuller for longer, without the adverse side effects associated with GLP-1 drugs (with the tradeoff being that IPE isn’t intended for use for weight loss, just for avoiding putting weight on).

    Longer-term studies suggested that IPE may also help preserve lean body mass, reduce liver fat, and improve aspects of immune and metabolic health, albeit research in those regards is still ongoing, to be sure.

    Read in full: Special food additive that helps prevent weight gain is approved in the EU

    Related: The Food Additive You Do Want

    How sitting increases cancer risk

    Or rather, it is strongly associated with such—causality is not outright proven, though the numbers are rather damning:

    ❝This study included 91,292 UK Biobank participants with valid accelerometer data. Participants were followed for a median of 12.38 years.

    After adjusting for sociodemographic and lifestyle factors, each additional hour of prolonged SB was associated with a higher risk of overall cancer mortality (hazard ratio [HR] HR1hour 1.09; 95% confidence interval [CI] [1.06, 1.11]; p < 0.001).❞

    Or to put that in words: each additional 1 hour of sitting was associated with a 9% increase in dying of cancer.

    And for context, the participants were healthy at baseline (in studies like this, “healthy” means “no relevant disease diagnoses” and is not necessarily a comment on their fitness or such).

    Read in full: Long sitting bouts linked to increased cancer risk

    Related: Stand Up For Your Health (Or Don’t) ← this is about reducing the damage done by sitting, including if for whatever reason you have to spend a lot of time sitting, including if you physically cannot stand and/or cannot walk.

    The non-gambling gambling for kids

    “Blind boxes”, where children (or others) can buy a mystery product without knowing what exactly it is (for example Pokemon cards, Labubus, and Kinder Surprise) avoid being legally classified as gambling based on a technicality (because you’ll always get something for your money, it’s just that it could be a super-rare collector’s item or a super-common trifle you already have a near-worthless pile of), but hijack the same dopamine pathways as those involved in gambling (anticipation, uncertain rewards, losses that feel like they could have been wins and maybe next time will be it, short-term pleasure means going back for another hit soon).

    There are ways to rein these tendencies in, including:

    • Deciding rules (for example limits) in advance
    • Waiting until away from the point of sale (e.g. back home from the store) to open it
    • Managing disappointment by naming the feeling instead of rushing to try to compensate
    • Watching out for blind boxes shifting from being an occasional frivolity to a constant preoccupation
    • Redirecting that energy into healthier dopaminergic activities (e.g. creative projects, sports, time with friends, or collecting in ways where the outcome is more predictable)

    Read in full: Blind boxes are a game of chance: How to keep kids from getting hooked

    Related: The Dopamine Myth ← including a section on healthy dopaminergic activities that use the same neural pathways for good rather than for ill

    Take care!

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  • A Guide to the Good Life – by Dr. William Irvine

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    “Living well” is a surprisingly underrated part of wellness. We spend much of our lives in turmoil. Some of us, windswept and battered by the storms of life; others, up in quietly crumbling towers, seemingly “great” but definitely not feeling it. Diet and exercise etc will only get us so far. What else, then, can we do?

    For Dr. Irvine, the key lies in two main things:

    1. Deciding how we intend to live our life (and doing so)
    2. Remaining tranquil in the face of external stressors

    In Japanese terms, these things can be seen in ikigai and zen, respectively. This book puts them in Western terms, specifically, that of Stoic philosophy. But the goals and methods are very similar.

    Far from being an abstract tome of wishy-washy philosophy, this book offers down-to-earth practical exercises and easily applicable advice. There was even an exercise that was new to this reviewer who has been reading such things for decades.

    The writing style is also, true to Stoic principles, unpretentious and simple. This is an easy book to read, while being nonethless very engaging from start to finish—and thereafter!

    Bottom line: so far as we know, we only get one shot at life, so we might as well make it a good one. Applying the ideas found in this book can help any reader to live better, and take more joy in it along the way.

    Click here to check out a Guide to the Good Life, and live your best!

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  • The Bitter Truth About Coffee (or is it?)

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    The Bitter Truth About Coffee (or is it?)

    Yesterday, we asked you for your (health-related) views on coffee. The results were clear: if we assume the responses to be representative, we’re a large group of coffee-enthusiasts!

    One subscriber who voted for “Coffee is a healthy stimulant, hydrating, and full of antioxidants” wrote:

    ❝Not so sure about how hydrating it is! Like most food and drink, moderation is key. More than 2 or 3 cups make me buzz! Just too much.❞

    And that fine point brings us to our first potential myth:

    Coffee is dehydrating: True or False?

    False. With caveats…

    Coffee, in whatever form we drink it, is wet. This may not come as a startling revelation, but it’s an important starting point. It’s mostly water. Water itself is not dehydrating.

    Caffeine, however, is a diuretic—meaning you will tend to pee more. It achieves its diuretic effect by increasing blood flow to your kidneys, which prompts them to release more water through urination.

    See: Effect of caffeine on bladder function in patients with overactive bladder symptoms

    How much caffeine is required to have a diuretic effect? About 4.5 mg/kg.

    What this means in practical terms: if you weigh 70kg (a little over 150lbs), 4.5×70 gives us 315.

    315mg is about how much caffeine might be in six shots of espresso. We say “might” because while dosage calculations are an exact science, the actual amount in your shot of espresso can vary depending on many factors, including:

    • The kind of coffee bean
    • How and when it was roasted
    • How and when it was ground
    • The water used to make the espresso
    • The pressure and temperature of the water

    …and that’s all without looking at the most obvious factor: “is the coffee decaffeinated?”

    If it doesn’t contain caffeine, it’s not diuretic. Decaffeinated coffee does usually contain tiny amounts of caffeine still, but with nearer 3mg than 300mg, it’s orders of magnitude away from having a diuretic effect.

    If it does contain caffeine, then the next question becomes: “and how much water?”

    For example, an Americano (espresso, with hot water added to make it a long drink) will be more hydrating than a ristretto (espresso, stopped halfway through pushing, meaning it is shorter and stronger than a normal espresso).

    A subscriber who voted for “Coffee messes with sleep, creates dependency, is bad for the heart and gut, and is dehydrating too” wrote:

    ❝Coffee causes tachycardia for me so staying away is best. People with colon cancer are urged to stay away from coffee completely.❞

    These are great points! It brings us to our next potential myth:

    Coffee is bad for the heart: True or False?

    False… For most people.

    Some people, like our subscriber above, have an adverse reaction to caffeine, such as tachycardia. An important reason (beyond basic decency) for anyone providing coffee to honor requests for decaff.

    For most people, caffeine is “heart neutral”. It doesn’t provide direct benefits or cause direct harm, provided it is enjoyed in moderation.

    See also: Can you overdose on caffeine?

    Some quick extra notes…

    That’s all we have time for in myth-busting, but it’s worth noting before we close that coffee has a lot of health benefits; we didn’t cover them today because they’re not contentious, but they are interesting nevertheless:

    Enjoy!

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