This is The Juice…Science, Stories, Laughs and Stacks More

TODAY’S GOODNESS WILL BE…

• The Weight of Sleep: I’m not sleeping…here’s why!

• Bryan Johnson got Botox in the 🙄 umm….🍆

• Last weeks poll results: You (dear reader) like the cold 🥶

• Juice - e - memes

• Microdoses: Full body MRI scans for disease prevention

• In the hood: Andre - Life after addiction

• The Hack: The stress gauge

• Longevity Secrets Around the World: Sardinia…no gelato 😮

• De-mystifying: Sleep Trackers

• Today in the Apothecary: Fish Oils 🐠

THE WEIGHT OF SLEEP

In the dark of night…

Doof doof doof... That's not the beat of my heart but the relentless rhythm pulsating from the bar beneath my apartment. From Wednesday to Saturday, it feels as though an uninvited DJ has set up in my living room. Despite the bar being as subdued as a library on a Friday night, the beats go on until the crack of dawn. How this nocturnal nuisance secured its license is beyond me, and why I, a city dweller with three young daughters, haven't sought refuge in the suburbs is a matter worth pondering.

Cutting to the chase, sleep has become my elusive state of bliss, my holy grail. I am not alone in this quest; the American Sleep Association reports that up to 50% of adults struggle with sleep. This statistic is a stark reminder that the quest for restful slumber is a shared struggle, making it clear that my sleep challenges began well before the relentless bass below started stripping away my sanity, one beat at a time.

You might wonder, why the fixation on sleep? Why can't I just get by on six hours like the urban legends suggest? Here's the thing: propose a pre-dawn flight, and I'll unravel faster than a cheap sweater. The thought of an alarm clock shattering my dreams at 3 AM sends shivers down my spine. Challenge me with an ice bath or a month alone with the kids, and I won't flinch. But deprive me of my slumber, and watch me crumble.

So, what's the big deal with sleep? The science is clear: sleep deprivation is a formidable enemy of well-being, impairing everything from cognitive function to emotional stability. Neuroscientific research shows that lack of sleep disrupts neural pathways that process emotions and decision-making, akin to operating on a faulty system where everything goes haywire.

With an array of sleep aids at our disposal—from blue-blocking glasses and sleep trackers to cooling mattresses and sleep pods, not to mention the sun exposure recommendations from luminaries like Andrew Huberman—we're armed to the teeth in our quest for the perfect night's sleep. My own experiences with a WHOOP band, delivering daily sleep scores, add to this high-tech arsenal. It's peculiar to emerge from a night's rest feeling unrested, only to be greeted by a 95% efficiency score, or to feel surprisingly spry despite a 'red zone' warning. This paradox makes me nostalgic for the days when bedtime meant just that: time for bed, no stats, no gadgets, just you and your pillow.

However, this vast array of gadgets and guidelines can be the source of unintended stress. The weight of striving for a decent night's sleep, in itself, can be the very stress that leaves us wide-eyed and restless. The mental load of optimizing every aspect of our sleep routine can make the act of falling asleep feel daunting, as if we're trying to doze off under the oppressive weight of our own expectations. This realization brings us to a critical juncture: have we truly enhanced our sleep, or have we inadvertently distanced ourselves from the natural ease of slumber?

As I wage my nightly battle against the beats, I invite you to ponder: When was the last time you enjoyed a gadget-free, worry-free sleep? Perhaps, in our well-intentioned pursuit of sleep optimization, we've overlooked the simple pleasure that comes from disconnecting and allowing sleep to envelop us naturally. Maybe it's time we all reclaimed the night, one dream at a time.

Written by a weary Benjamin Mac

Bryan Johnson gets Botox…….Where it hurts most!

Our favorite longevity guinea pig Bryan Johnson is at it again. In a recent tweet, Bryan revealed that he's injected Botox into his penis, claiming it can add an extra centimeter in length and improve various aspects of sexual performance. The process involves tourniquets and injections, making it far from a typical day spa.

Read more about botox injections for ED here

LAST WEEK’S POLL RESULTS

POLL 1 - READY TO BRAVE THE COLD

It looks like The Juice’s readers enjoy the cold or are open to it. From the hundreds of responses no-one said they prefer to stay warm…….that’s impressive!!

40% Absolutely, I am already actively enjoying the cold

40% I’m planning to start this week- bring it on

20% I’m intrigued but I need more motivation

0% Not a chance, I prefer to stay warm

Read about the scientific health benefits of cold exposure here

POLL 2 - ARE YOU CONCERNED ABOUT YOUR DEVICE USAGE

We don’t seem to be so concerned about our device usage. 🤔 Carry on!

33.3%  I am not worried; I believe my device usage is healthy

33.3%  I am a little concerned but it’s manageable

33.3% I am very concerned and considering changes

0% Device usage is negatively affecting my health, I need to take action

Read about the effects of too much screen time from Harvard here

JUICE-e- MEMES

MICRO-DOSES

What time restricted eating does and doesn’t affect Time-Restricted Eating (TRE) improves glucose metabolism and reduces hunger, while not affecting nutrient absorption, according to a study.

Fetal exposure to economic hardship linked to accelerated aging. This study dives into the ripple effects of the Great Depression, revealing a startling connection between prenatal economic stress and accelerated aging.

Full body MRI scans for prevention and longevity: should you do it? Having scans for early disease prevention seems to make sense; this article weighs in on the pros and cons.

IN THE HOOD: STORIES FROM OUR COMMUNITY

This week: Andre from London - Coming back from addiction

How old are you?

I'm 35 years old.

What is your 'longevity number' (The ideal age you hope to live to)?

I've stopped fixating on a specific age. For me, it's all about the quality of life. I aim to live a life rich in experiences, relationships, and health for as long as possible, without setting a numerical limit.

Can you share a specific turning point that motivated you to prioritize your health and well-being?

The turning point came after I lost control due to my heroin addiction. Despite functioning well for years while battling the addiction, it was a wake-up call when I could no longer manage it. Entering rehab was a monumental step, and with immense support, I've come clean. That journey reshaped my perspective on health and longevity.

What are the greatest challenges you face in achieving a long life?

The challenge for me is ensuring I always have positive and healthy focuses to prevent falling back into old habits. Maintaining mental and physical health is a continuous process, especially after overcoming addiction. It's about finding balance and ensuring I don't replace one addiction with another.

What diet/style of eating works for you?

After 3 years on a ketogenic diet, which helped a lot with mental clarity, I've adopted an eating style that emphasizes whole foods, lean proteins, and healthy fats. I consume a lot of greens and very few carbs, which makes me feel my best.

What do you do for physical fitness?

I exercise every day, which is the best way to feel balanced. My routine includes swimming, running, strength training, and yoga. Yoga, in particular, has been therapeutic, helping me connect my physical and mental health.

Do you have a supplement stack?

Yes, I take many supplements. I am intrigued by Bryan Johnson's regimen and take a lot of what he takes, but the supplements that feel like they have made the most difference are Magnesium Threonate and fish oils, particularly high in DHAs.

What other things do you do for longevity?

Cold plunges have become an essential part of my week; I take one every second morning, and it calms my mind and helps reduce my anxiety levels. I can't imagine a week without cold plunges now.

What has had the biggest impact on your longevity to date?

Overcoming addiction has undoubtedly had the most significant impact on my life and longevity. I am alive, which I am very grateful for. This journey has taught me resilience, the importance of health.

What role does mental health play in your overall approach to longevity, and how do you prioritize it?

For me mental health is as crucial as physical health in my journey. It's the foundation of my recovery and ongoing well-being. I prioritize it through regular therapy and mindfulness practices.

How do you balance the social aspects of life with your longevity goals?

I avoid all social situations that I know don’t support my mental health and recovery. I mostly spend time with friends and family who are aware of my past addiction and choose environments that are more focused on community or art rather than partying and indulgence.

What advice would you give to someone just starting their journey toward a longer and healthier life?

Start by embracing change and seeking support. Whether it's overcoming an addiction or adopting healthier habits, it's important to acknowledge the need for change and to surround yourself with people who support your goals. Focus on the positive changes you're making for your health, and remember that it's a journey with ups and downs. Stay committed, and be kind to yourself along the way.

*Andre chose to withhold his surname for this article.

THE HACK

The Stress Gauge

Why? Managing stress and anxiety is essential for overall health and longevity.

Challenge: Create a Stress Gauge for daily stress awareness and implement daily stress-reduction practices.

1. Gauge Your Stress: At multiple points during the day, pause and assess your stress level. Use a scale of 1 to 10, with 1 being completely relaxed and 10 being extremely stressed.

2. Practice Stress-Reduction Tips:

   • Deep Breathing: Take a few minutes to practice deep, slow breaths. Inhale for a count of 4, hold for 4, exhale for 4, and repeat.

   • Mindful Moments: Pause during the day to observe your surroundings, focusing on the present moment.

   • Gratitude Journal: Write down three things you're grateful for each day, no matter how small.

   • Nature Break: Spend time outdoors, even if it's just a short walk in a park or your garden.

   • Tech Detox: Disconnect from screens for at least 30 minutes before bedtime to improve sleep quality.

   • Herbal Tea Break: Replace one coffee with a calming herbal tea each day.

   • Calming Music: Take 5 minutes to put on your headphones and listen to calming music while practicing deep breathing.

3. Re-Gauge Your Stress: After applying these practices, re-evaluate your stress level using the same scale.

4. Notice the Difference: Reflect on any reduction in your stress level and how you feel after practicing these tips.

Success Tip: Make the Stress Gauge and stress-reduction practices a daily routine to build awareness and reduce stress effectively.

Result: Reduced stress, increased emotional well-being, and better overall health.

Read about the science of stress relief from The Lancet here

Longevity Secrets From Around The World - 52-week series

Week 3

Discovering Longevity in Sardinia, Italy

Welcome to "Longevity Secrets From Around the World." This week, we embark on a journey to the beautiful island of Sardinia, Italy, where longevity is not just a goal; it's a way of life. Join us as we uncover the secrets of Sardinia's remarkable elderly population and their recipe for a long, healthy life. Continue reading here

DE-MYSTIFYING: SLEEP TRACKERS

For the Good of Sleep

In the quest for restorative sleep, many of us have turned to technology for answers. Sleep trackers, the modern-day tools promising insights into our sleep patterns, have become increasingly popular. Whether you're new to the concept or considering an upgrade, understanding how these devices work, their types, and their effectiveness can be the first step toward better sleep. Read the full article here

The Juice’s rating of Sleep Trackers

1. It’s the shiz, DO IT!

2. Worth a go

3. Meh, not much juice

4. Non Non Non

Fish Oils

This week in the Apothecary we explore the world of Fish Oils. We will learn all about the benefits of fish oils for heart, brain, and joint health and discover why these omega-3 powerhouses might just be the game-changer your wellness routine needs.

 Click here to find out all about Fish Oils

Next Week's Teaser:

Stay tuned for next week's apothecary section where we will discuss green powders

Thanks for supporting The Juice.

See you next week