The Longevity Project – by Dr. Howard Friedman & Dr. Leslie Martin

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Most books on the topic of longevity focus on such things as diet and exercise, and indeed, those are of course important things. But what of psychological and sociological factors?

Dr. Friedman and Dr. Martin look at a landmark longitudinal study, following a large group of subjects from childhood into old age. Looking at many lifestyle factors and life events, they crunched the numbers to see what things really made the biggest impact on healthy longevity.

A strength of the book is that this study had a huge amount of data—a limitation of the book is that it often avoids giving that concrete data, preferring to say “many”, “a majority”, “a large minority”, “some”, and so forth.

However, the conclusions from the data seem clear, and include many observations such as:

  • conscientiousness is a characteristic that not only promotes healthy long life, but also can be acquired as time goes by (some “carefree” children became “conscientious” adults)
  • resilience is a characteristic that promotes healthy long life—but tends to only be “unlocked” by adversity
  • men tend to live longer if married—women, not so much
  • religion and spirituality are not big factors in healthy longevity—but social connections (that may or may not come with such) do make a big difference

Bottom line: if you’d like to know which of your decisions are affecting your healthy longevity (beyond the obvious diet, exercise, etc), this is a great book for collating that information and presenting, in essence, a guideline for a long healthy life.

Click here to check out The Longevity Project and see how it applies to your life!

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  • Apples vs Carrots – Which is Healthier?

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    Our Verdict

    When comparing apples to carrots, we picked the carrots.

    Why?

    Both are sweet crunchy snacks, both rightly considered very healthy options, but one comes out clearly on top…

    Both contain lots of antioxidants, albeit mostly different ones. They’re both good for this.

    Looking at their macros, however, apples have more carbs while carrots have more fiber. The carb:fiber ratio in apples is already sufficient to make them very healthy, but carrots do win.

    In the category of vitamins, carrots have many times more of vitamins A, B1, B2, B3, B5, B6, B9, C, E, K, and choline. Apples are not higher in any vitamins.

    In terms of minerals, carrots have a lot more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. Apples are not higher in any minerals.

    If “an apple a day keeps the doctor away”, what might a carrot a day do?

    Want to learn more?

    You might like to read:

    Sugar: From Apples to Bees, and High-Fructose C’s

    Take care!

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  • Almonds vs Peanuts – Which is Healthier?

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    Our Verdict

    When comparing almonds to peanuts, we picked the almonds.

    Why?

    No, it’s not just our pro-almonds bias… But it’s also not as one-sided, nutritionally speaking, as you might think!

    In terms of macros, almonds have a lot more fiber, and moderately more carbs, the ratio of which give almonds the lower glycemic index. On the other hand, peanuts have a little more protein. Both of these nuts are equally fatty, but peanuts have the higher saturated fat content. All in all, we say the biggest deciding factor is the fiber, and hand this one to the almonds.

    In the category of vitamins, almonds have more of vitamins B2 and E, while peanuts have more of vitamins B1, B3, B5, B6, B7, and B9. An easy win for peanuts this time.

    When it comes to minerals, almonds have more calcium, magnesium, manganese, phosphorus, and potassium, while peanuts have more copper, iron, selenium, and zinc. Thus, a 5:4 marginal win for almonds.

    Adding up the sections makes for an overall win for almonds, but as you can see, it was close and peanuts certainly have their merits too, so by all means enjoy either or both; diversity is good!

    Unless you are allergic, in which case, obviously please don’t do that.

    Want to learn more?

    You might like to read:

    Why You Should Diversify Your Nuts!

    Enjoy!

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  • Rapamycin Can Slow Aging By 20% (But Watch Out)

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    Rapamycin’s Pros & Cons

    Rapamycin is generally heralded as a wonderdrug that (according to best evidence so far) can slow down aging, potentially adding decades to human lifespan—and yes, healthspan.

    It comes from a kind of soil bacteria, which in turn comes from the island of Rapa Nui (a Chilean territory best known for its monumental moai statues), hence the name rapamycin.

    Does it work?

    Yes! Probably! With catches!

    Like most drugs that are tested for longevity-inducing properties, research in humans is very slow. Of course for drugs in general, they must go through in vitro and in vivo animal testing first before they can progress to human randomized clinical trials, but for longevity-inducing drugs, it’s tricky to even test in humans, without waiting entire human lifetimes for the results.

    Nevertheless, mouse studies are promising:

    Rapamycin: An InhibiTOR of Aging Emerges From the Soil of Easter Island

    (“Easter Island” is another name given to the island of Rapa Nui)

    That’s not a keysmash in the middle there, it’s a reference to rapamycin’s inhibitory effect on the kinase mechanistic target of rapamycin, sometimes called the mammalian target of rapamycin, and either way generally abbreviated to “mTOR”—also known as “FK506-binding protein 12-rapamycin-associated protein 1” or “FRAP1“ to its friends, but we’re going to stick with “mTOR”.

    What’s relevant about this is that mTOR regulates cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription.

    Don’t those words usually get associated with cancer?

    They do indeed! Rapamycin and its analogs have well-demonstrated anti-cancer potential:

    ❝Rapamycin, the naturally occurring inhibitor of mTOR, along with a number of recently developed rapamycin analogs (rapalogs) consisting of synthetically derived compounds containing minor chemical modifications to the parent structure, inhibit the growth of cell lines derived from multiple tumor types in vitro, and tumor models in vivo.

    Results from clinical trials indicate that the rapalogs may be useful for the treatment of subsets of certain types of cancer.❞

    ~ mTOR and cancer therapy

    …and as such, gets used sometimes as an anticancer drug—especially against renal cancer. See also:

    Research perspective: Cancer prevention with rapamycin

    What’s the catch?

    Aside from the fact that its longevity-inducing effects are not yet proven in humans, the mouse models find its longevity effects to be sex-specific, extending the life of male mice but not female ones:

    Rapamycin‐mediated mouse lifespan extension: Late‐life dosage regimes with sex‐specific effects

    One hypothesis about this is that it may have at least partially to do with rapamycin’s immunomodulatory effect, bearing in mind that estrogen is immune-enhancing and testosterone is immunosuppressant.

    And rapamycin? That’s another catch: it is an immunosuppressant.

    This goes in rapamycin’s favor for its use to avoiding rejection when it comes to some transplants (most notably including for kidneys), though the very same immunosuppressant effect is a reason it is contraindicated for certain other transplants (such as in liver or lung transplants), where it can lead to an unacceptable increase in risk of lymphoma and other malignancies:

    Prescribing Information: Rapamune, Sirolimus Solution / Sirolimus Tablet

    (Sirolimus is another name for rapamycin, and Rapamune is a brand name)

    What does this mean for the future?

    Researchers think that rapamycin may be able to extend human lifespan to a more comfortable 120–125 years, but acknowledge there’s quite a jump to get there from the current mouse studies, and given the current drawbacks of sex-specificity and immunosuppression:

    Advances in anti-aging: Rapamycin shows potential to extend lifespan and improve health

    Noteworthily, rapamycin has also shown promise in simultaneously staving off certain diseases associated most strongly with aging, including Alzheimer’s and cardiac disease—or even, starting earlier, to delay menopause, in turn kicking back everything else that has an uptick in risk peri- or post-menopause:

    Effect of Rapamycin in Ovarian Aging (Rapamycin)

    👆 an upcoming study whose results are thus not yet published, but this is to give an idea of where research is currently at. See also:

    Pilot Study Evaluates Weekly Pill to Slow Ovarian Aging, Delay Menopause

    Where can I try it?

    Not from Amazon, that’s for sure!

    It’s still tightly regulated, but you can speak with your physician, especially if you are at risk of cancer, especially if kidney cancer, about potentially being prescribed it as a preventative—they will be able to advise about safety and applicability in your personal case.

    Alternatively, you can try getting your name on the list for upcoming studies, like the one above. ClinicalTrials.gov is a great place to watch out for those.

    Meanwhile, take care!

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Related Posts

  • The Science of Self-Learning – by Peter Hollins
  • Apples vs Oranges – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing apples to oranges, we picked the oranges.

    Why?

    In terms of macros, the two fruits are approximately equal (and indeed, on average, precisely equal in the most important metric, which is fiber). So, a tie here.

    In the category of vitamins, apples are higher in vitamin K, while oranges are higher in vitamins A, B1, B2, B3, B5, B6, B7, B9, C, and choline. An easy win for oranges this time.

    When it comes to minerals, apples have more iron and manganese, while oranges have more calcium, copper, magnesium, phosphorus, potassium, selenium, and zinc. Another easy win for oranges.

    So, adding up the sections, a clear win for oranges. But, by all means, enjoy either or both! Diversity is good.

    Want to learn more?

    You might like to read:

    From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?

    Take care!

    Don’t Forget…

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  • What’s Missing from Medicine – by Dr. Saray Stancic

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Another from the ranks of “doctors who got a serious illness and it completely changed how they view the treatment of serious illness”, Dr. Stancic was diagnosed with multiple sclerosis, and wasn’t impressed with the treatments presented.

    Taking an evidence-based lifestyle medicine approach, she was able to not only manage her illness sufficiently to resume her normal activities, but even when so far as to run a marathon, and today boasts a symptom-free, active life.

    The subtitular six lifestyle changes are not too shocking, and include a plants-centric diet, good exercise, good sleep, stress management, avoidance of substance abuses, and a fostering of social connections, but the value here is in what she has to say about each, especially the ones that aren’t so self-explanatory and/or can even cause harm if done incorrectly (such as exercise, for example).

    The style is on the academic end of pop-science, of the kind that has frequent data tables, lots of statistics, and an extensive bibliography, but is still very readable.

    Bottom line: if you are faced with a chronic disease, or even just an increased risk of some chronic disease, or simply like to not take chances, then this is a high-value book for you.

    Click here to check out What’s Missing From Medicine, and enjoy chronic good health!

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  • Horse Sedative Use Among Humans Spreads in Deadly Mixture of ‘Tranq’ and Fentanyl

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    TREASURE ISLAND, Fla. — Andrew McClave Jr. loved to lift weights. The 6-foot-4-inch bartender resembled a bodybuilder and once posed for a photo flexing his muscles with former pro wrestler Hulk Hogan.

    “He was extremely dedicated to it,” said his father, Andrew McClave Sr., “to the point where it was almost like he missed his medication if he didn’t go.”

    But the hobby took its toll. According to a police report, a friend told the Treasure Island Police Department that McClave, 36, suffered from back problems and took unprescribed pills to reduce the pain.

    In late 2022, the friend discovered McClave in bed. He had no pulse. A medical examiner determined he had a fatal amount of fentanyl, cocaine, and xylazine, a veterinary tranquilizer used to sedate horses, in his system, an autopsy report said. Heart disease was listed as a contributing factor.

    McClave is among more than 260 people across Florida who died in one year from accidental overdoses involving xylazine, according to a Tampa Bay Times analysis of medical examiner data from 2022, the first year state officials began tracking the substance. Numbers for 2023 haven’t been published.

    The death toll reflects xylazine’s spread into the nation’s illicit drug supply. Federal regulators approved the tranquilizer for animals in the early 1970s and it’s used to sedate horses for procedures like oral exams and colic treatment, said Todd Holbrook, an equine medicine specialist at the University of Florida. Reports of people using xylazine emerged in Philadelphia, then the drug spread south and west.

    What’s not clear is exactly what role the sedative plays in overdose deaths, because the Florida data shows no one fatally overdosed on xylazine alone. The painkiller fentanyl was partly to blame in all but two cases in which the veterinary drug was included as a cause of death, according to the Times analysis. Cocaine or alcohol played roles in the cases in which fentanyl was not involved.

    Fentanyl is generally the “800-pound gorilla,” according to Lewis Nelson, chair of the emergency medicine department at Rutgers New Jersey Medical School, and xylazine may increase the risk of overdose, though not substantially.

    But xylazine appears to complicate the response to opioid overdoses when they do happen and makes it harder to save people. Xylazine can slow breathing to dangerous levels, according to federal health officials, and it doesn’t respond to the overdose reversal drug naloxone, often known by the brand name Narcan. Part of the problem is that many people may not know they are taking the horse tranquilizer when they use other drugs, so they aren’t aware of the additional risks.

    Lawmakers in Tallahassee made xylazine a Schedule 1 drug like heroin or ecstasy in 2016, and several other states including Pennsylvania, Ohio, and West Virginia have taken action to classify it as a scheduled substance, too. But it’s not prohibited at the federal level. Legislation pending in Congress would criminalize illicit xylazine use nationwide.

    The White House in April designated the combination of fentanyl and xylazine, often called “tranq dope,” as an emerging drug threat. A study of 20 states and Washington, D.C., found that overdose deaths attributed to both illicit fentanyl and xylazine exploded from January 2019 to June 2022, jumping from 12 a month to 188.

    “We really need to continue to be proactive,” said Amanda Bonham-Lovett, program director of a syringe exchange in St. Petersburg, “and not wait until this is a bigger issue.”

    ‘A Good Business Model’

    There are few definitive answers about why xylazine use has spread — and its impact on people who consume it.

    The U.S. Drug Enforcement Administration in September said the tranquilizer is entering the country in several ways, including from China and in fentanyl brought across the southwestern border. The Florida attorney general’s office is prosecuting an Orange County drug trafficking case that involves xylazine from a New Jersey supplier.

    Bonham-Lovett, who runs IDEA Exchange Pinellas, the county’s anonymous needle exchange, said some local residents who use drugs are not seeking out xylazine — and don’t know they’re consuming it.

    One theory is that dealers are mixing xylazine into fentanyl because it’s cheap and also affects the brain, Nelson said.

    “It’s conceivable that if you add a psychoactive agent to the fentanyl, you can put less fentanyl in and still get the same kick,” he said. “It’s a good business model.”

    In Florida, men accounted for three-quarters of fatal overdoses involving xylazine, according to the Times analysis. Almost 80% of those who died were white. The median age was 42.

    Counties on Florida’s eastern coast saw the highest death tolls. Duval County topped the list with 46 overdoses. Tampa Bay recorded 19 fatalities.

    Cocaine was also a cause in more than 80 cases, including McClave’s, the Times found. The DEA in 2018 warned of cocaine laced with fentanyl in Florida.

    In McClave’s case, Treasure Island police found what appeared to be marijuana and a small plastic bag with white residue in his room, according to a police report. His family still questions how he took the powerful drugs and is grappling with his death.

    He was an avid fisherman, catching snook and grouper in the Gulf of Mexico, said his sister, Ashley McClave. He dreamed of being a charter boat captain.

    “I feel like I’ve lost everything,” his sister said. “My son won’t be able to learn how to fish from his uncle.”

    Mysterious Wounds

    Another vexing challenge for health officials is the link between chronic xylazine use and open wounds.

    The wounds are showing up across Tampa Bay, needle exchange leaders said. The telltale sign is blackened, crusty tissue, Bonham-Lovett said. Though the injuries may start small — the size of a dime — they can grow and “take over someone’s whole limb,” she said.

    Even those who snort fentanyl, instead of injecting it, can develop them. The phenomenon is unexplained, Nelson said, and is not seen in animals.

    IDEA Exchange Pinellas has recorded at least 10 cases since opening last February, Bonham-Lovett said, and has a successful treatment plan. Staffers wash the wounds with soap and water, then dress them.

    One person required hospitalization partly due to xylazine’s effects, Bonham-Lovett said. A 31-year-old St. Petersburg woman, who asked not to be named due to concerns over her safety and the stigma of drug use, said she was admitted to St. Anthony’s Hospital in 2023. The woman, who said she uses fentanyl daily, had a years-long staph infection resistant to some antibiotics, and a wound recently spread across half her thigh.

    The woman hadn’t heard of xylazine until IDEA Exchange Pinellas told her about the drug. She’s thankful she found out in time to get care.

    “I probably would have lost my leg,” she said.

    This article was produced in partnership with the Tampa Bay Times.

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

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