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Kicking the booze

Kicking the booze

Benjamin Mac
December 20, 2023

This is The Juice, the place where everything longevity finds a home. Science, stories, laughs and stacks more

Today’s goodness will be:

Kicking the booze
Bryan Johnson: Feline therapy
F*#k Longevity: Living longer with the bare minimum of effort
JAIL BREAK…the 87yr old body builder
Today in the Apothecary: SHROOMS!
In the hood: Jake from Detroit’s transformation
Today’s confusion: Hyperbaric Oxygen Chambers, the next big thing?
Microdoses: Dick Van Dyke at 98

Longevity and Alcohol: A Journey

Time for change

My perspective on life and health underwent a profound transformation when I decided to change my drinking habits. This choice was fueled by a deeper understanding of health, a strong desire to live a longer, healthier life for my children, and the insights into the detrimental effects of alcohol on longevity. Experts like Andrew Huberman have highlighted how alcohol disrupts sleep patterns and impacts brain health, emphasizing that the temporary pleasures of drinking pale in comparison to its long-term consequences.

From my earliest years, alcohol was presented in a positive light. My father, a happy, occasional drinker, would hand out $20 bills to us kids during his tipsy episodes. This act along with the widely accepted connection between alcohol and celebrations painted a happy picture that I felt compelled to be a part of.

As a parent, I became acutely aware of the message I was sending to my children about alcohol when I was drinking and the fear that they might adopt my laid-back attitude towards drinking, with all its potential harms, drove me to reassess and ultimately redefine my relationship with alcohol.

Letting go of alcohol was more than just a health decision; it was a complete lifestyle change. The biggest challenge lay in relearning how to experience joy and relaxation without the familiar buzz of the booze. For 35 years, my social life, my moments of relaxation, and my sense of happiness were intertwined with drinking. Breaking away from this routine meant redefining what happiness and socializing meant to me, devoid of alcohol-induced euphoria.

Seeing my parents and their peers, still entrenched in their drinking habits in their 70s, served as a stark wake-up call. It showed me a potential future that I was determined to avoid, further solidifying my decision to change my drinking habits.

Since reducing my alcohol consumption, I've noticed significant improvements in my physical health, mental clarity, and emotional well-being. The absence of hangovers and the enhancement in the quality of my sleep have been game-changers. And whilst it is still a work in progress I find my interactions have become more genuine, and I've found joy in simpler, more authentic moments.

In this new chapter of my life, I am not just striving for longevity; I am also nurturing a healthier, more conscious environment for my children, free from the subconscious associations that once shaped my view of alcohol. They are growing up with a different example than the one I had – an example that shows them that happiness and celebration don't need to be fueled by alcohol.

Story from Benja M, a contributor at The Juice

What’s Bryan up to this week

9 lives is better than one

Our most fave billionaire longevity guy is at it again.

In a daring twist on his longevity quest, Bryan Johnson was captured receiving a 'life-extending' transfusion from a cat. 'Trying out the nine lives theory,' he quipped. When asked if it will work, he said that although the science is very promising it’s not purrfect yet.

Longevity……Too Hard?

Extending life - without the work?

Here is the bare minimum approach to delaying your funeral

In the quest for a longer life, we often find ourselves in a whirlwind of complex longevity protocols and the latest health fads. However, the secret to adding a decade to our lifespan might just lie in the simplicity of life, much like in the Blue Zones, albeit without their lack of access to modern longevity information.

A Glimpse of Simplicity

While the inhabitants of the Blue Zones didn't have the wealth of longevity data we possess today, they inadvertently lived lives conducive to longevity. Their approach was simple, devoid of today's fancy supplements and rigorous health regimes, yet they managed to live long, healthy lives. This contrast raises a question: Can we blend their simplicity with our modern knowledge to craft a more effective longevity plan?

Crafting a Modern Longevity Plan

To live longer and healthier, here's a detailed plan, combining simplicity with modern wisdom:

Exercise with Precision:
- Cardio: Engage in at least 150 minutes of moderate-intensity cardio per week. Think brisk walking, swimming, or cycling. Spread it out to about 30 minutes a day, five days a week.
- Strength Training: Twice a week, invest in strength training. Focus on major muscle groups – squats, lunges, and push-ups are your new best friends.
- Flexibility and Balance: Incorporate yoga or Tai Chi into your weekly routine, aiming for at least 30 minutes twice a week.
Diet: Back to Basics with a Twist:
- Whole Foods: Emphasize fruits, vegetables, whole grains, and lean proteins. Think Mediterranean diet but with flair. Add color to your plate; the more, the merrier.
- Smart Eating: Practice intermittent fasting. A 16/8 approach (fast for 16 hours, eat during an 8-hour window) can do wonders.
- Hydration: Water is your elixir. Aim for 2-3 liters a day, but feel free to jazz it up with herbal teas or lemon slices.
Mental and Social Wellness:
- Mindfulness: Daily 10-minute meditation sessions can keep stress at bay. Apps like Headspace can guide you through it.
- Learning: Keep your brain active. Learn a new language, skill, or simply indulge in crossword puzzles.
- Socialize: Forge strong connections. Weekly coffee with friends or family dinners are not just fun; they're longevity boosters.
Sleep: Your Non-Negotiable 7-8 Hours
- Create a sleep sanctuary. No gadgets an hour before bed, a cool room temperature, and perhaps a hint of lavender can set the stage for deep sleep.
Routine Health Checks:
- Keep up with regular health screenings. Prevention is better than cure, after all.

Conclusion: Smart Simplicity

In essence, longevity doesn't need to be complex or a slave to trends. By combining the simplicity of the Blue Zones with our modern understanding of health, we can create a realistic, effective plan for extending our lives. It’s not supplements, ice baths and saunas but maybe the results will be just the same.

JAIL BREAK

Age-defying humans who've broken free from the shackles of aging

Breaking the shackles of aging

OLDIE ESCAPEE OF THE WEEK:

Ernestine Shepherd: 87 yr old Body Builder

At 83, Ernestine Shepherd of Baltimore exemplifies that it's never too late for fitness success. Beginning her bodybuilding career at 56, she embarked on an inspiring journey that redefined her life.

Ernestine's venture into fitness, initiated with her sister, led to a notable career in bodybuilding. Her dedication earned her the title of ‘Oldest Competitive Female Bodybuilder’ in 2010 from the Guinness World Records.

Even after retiring from competition, Shepherd maintains a rigorous workout routine, showcasing that age doesn't limit physical prowess.

As a role model, Shepherd inspires many by proving that age is a mere number. Her life story highlights the power of determination and discipline in achieving fitness goals, irrespective of age. This narrative highlights Ernestine Shepherd's inspiring journey, emphasizing that age should never be a barrier to achieving one's fitness goals.

Psilocybin

Psilocybin: A Promising Compound for Mental Health and Longevity

1. Introduction to Psilocybin

Psilocybin, a naturally occurring compound found in certain species of mushrooms, has garnered significant interest in the scientific community. Known for its psychedelic effects, recent research indicates its potential in mental health treatment and implications for longevity.

2. Psilocybin and Mental Health

Research has shown that psilocybin can have profound effects on mental health, particularly in treating conditions like depression, anxiety, and PTSD. It works by interacting with serotonin receptors in the brain, often leading to altered perception and cognition. These changes can result in significant therapeutic outcomes, including reduced symptoms of mental health disorders and improved emotional well-being.

3. Mechanisms of Action

Neuroplasticity: Psilocybin has been shown to promote neuroplasticity, the brain's ability to form new neural connections. This can lead to improved cognitive functions and emotional resilience.
Emotional Release: Users often report profound emotional and spiritual experiences, leading to increased self-awareness and emotional processing.

4. The Link to Longevity

The connection between mental health and longevity is well-documented. Chronic stress and poor mental health are known to accelerate aging and increase the risk of age-related diseases. By potentially improving mental health, psilocybin could indirectly contribute to a longer, healthier life.

5. Legal and Research Status

Psilocybin is currently classified as a Schedule I drug in many countries, limiting its availability and use. However, ongoing research and clinical trials are paving the way for potential medicinal use.
Some regions have begun to decriminalize or approve psilocybin for therapeutic use under controlled settings.

6. Current Research and Future Directions

Clinical trials are exploring the efficacy of psilocybin in treating various mental health disorders. Promising results are emerging, particularly in the treatment of depression and end-of-life anxiety.
Ongoing research is also investigating the long-term effects of psilocybin on brain health and its potential role in neurodegenerative diseases.

7. Safety and Considerations

Psilocybin should be used under professional guidance due to its potent psychoactive effects.
It is not recommended for individuals with a history of psychosis or certain mental health conditions.

What happened when Alex tried Psilocybin
When I first tried psilocybin, I felt the experience changed me. I had this profound sense of connection with everything around me, and it felt like my daily stress and anxiety just started to dissolve. In the weeks that followed, I noticed a real shift in how I saw things. I became more thoughtful, didn't snap under pressure like I used to, and found more happiness in the little things I'd always overlooked. It was like this one experience just reset my brain and emotions, giving me a deeper sense of well-being and a fresh appreciation for the complexities of life. It was like hitting a mental reset button.

Conclusion

While not a panacea, psilocybin presents a promising avenue in the realm of mental health and its indirect implications for longevity. Its potential to improve mental well-being, coupled with emerging evidence on its role in neuroplasticity and cognitive health, makes it a compound of interest in the longevity community. As research progresses, psilocybin could become a valuable tool in enhancing life quality and potentially extending lifespan.

In summary, as the scientific community continues to explore the benefits and applications of psilocybin, its role in supporting mental health and, by extension, longevity, becomes increasingly evident. It represents a bridge between traditional understandings of psychedelic compounds and modern medical research, potentially leading to breakthroughs in how we approach mental health and aging.

The Hood: Stories from our community

Meet Jake from Detroit Michigan

How old are you?

I'm 52

What is your death number (The ideal age you will die)?

I’m gunning for 100. With the life I've led, that would be a real triumph.

My life’s been a rough ride. Grew up in a broken home where food was my only solace. I ballooned up early, and it stuck. The wake-up call was a heart scare in my late 40s. Doctors said I was on borrowed time. That hit hard. It was time to shed not just the physical weight but also the emotional baggage from years of neglect and abuse.

What are the greatest challenges you face to a long life?

The mental battle is the toughest. Overcoming deep-rooted habits of using food for comfort due to my childhood traumas.

What diet/style of eating works for you?

Keto's been a game changer for me. Fats over carbs – who knew? But it’s more than just a diet; it’s a lifestyle. Plus, I’m strict about fasting; intermittent fasting has become my go-to.

What do you do for physical fitness?

Started with just walking. Now, I’m all about HIIT and weightlifting. The sweatier, the better.

Do you have a supplement stack?

My day starts with a cocktail of supplements – I use broccoli powder, NMN, NR, Resveratrol, D3K2, and a bunch of nootropics for brain health. I started using a hyperbaric oxygen chamber recently, sounds fancy but have read a lot of compelling studies around the benefits.

What other things do you do for longevity?

Therapy’s non-negotiable. It keeps my head straight. Also, I make sure to clock in enough sleep.

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

Facing my demons. The weight loss and muscle gain are great, but healing my mind has added more years to my life than I can count.

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

It’s everything. Without a clear head, all the supplements and saunas in the world wouldn’t mean a thing. I’ve learned to take it one day at a time.

I’m choosy about who I hang with. My buddies now are the ones hitting the gym with me or joining me in a sauna session. Gone are the days of bar hopping and late-night binges.

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

Start with your head. Get your mind right, and your body will follow. And don’t be afraid to try new things – saunas, supplements, whatever it takes. Just remember, the journey to longevity is as mental as it is physical.

Today’s confusion comes from….

Hyperbaric Oxygen Chambers

In the realm of longevity, hyperbaric oxygen chambers (HBOT) have been gaining popularity, especially among celebrities, for their purported health benefits. Let's delve into what they are, their benefits, affordability, potential users, and associated risks.

What are Hyperbaric Oxygen Chambers?

Hyperbaric oxygen chambers are devices that allow a person to breathe pure oxygen in a pressurized environment. Traditionally used for treating decompression sickness in divers, these chambers are now being explored for a variety of health and wellness purposes.

The Benefits of Hyperbaric Oxygen Therapy

HBOT is known for increasing oxygen concentration in the body's tissues, which can aid in faster healing of wounds, infections, and other medical conditions. There's growing interest in its potential for anti-aging effects, with some studies suggesting improvements in cognitive function, skin rejuvenation, and even enhancement in overall well-being.

Cost and Accessibility

Traditionally, hyperbaric oxygen therapy has been an expensive endeavor, typically available in medical facilities. However, the market has seen a rise in at-home units, making this therapy more accessible and affordable for the general public. While not as powerful as medical-grade chambers, these home units offer a more reasonable price point for those interested in exploring HBOT.

Who Could Benefit?

Individuals looking to speed up recovery from injuries, reduce inflammation, or potentially enhance cognitive functions may find HBOT beneficial. It's also being explored by those interested in anti-aging therapies.

Understanding the Risks

While HBOT is generally considered safe, it's not without risks. Potential side effects can include ear pain, sinus issues, and in rare cases, oxygen toxicity. It's important for users to understand these risks and consult with healthcare professionals before starting HBOT, especially if they have underlying health conditions.

Microdoses

Dick Van Dyke at 98 yrs Reflects on his longevity

Irregular sleep may increase your risk of Dementia: Results of a new study

Stanford Medicine scientists transform cancer cells into weapons against cancer