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

Today’s goodness will be:

• Are our kids killing us

• JAIL BREAK…Is this the fittest 74yr old on earth?

• The 5 minute longevity kickstart guide

• Sleep with Huberman…anyone?

• Today in the Apothecary: Magnesium simplified

• In the hood: Meike from New York on her corporate burnout

• Today’s confusion: VO2 max made easy

• Microdoses: Vegan or not to Vegan

Are our kids killing us?

Are children good or bad for our longevity?

It's not quite 7 a.m., two weeks before Christmas, a supposed day for a well-deserved sleep-in. Instead, I find myself half-asleep in the kitchen, courtesy of my enthusiastic 4-year-old showcasing her latest advent gift – a tiny tea set. December mornings are supposed to be cozy, but reality hits harder than the cold floor beneath me. More sleep? About as likely as the existence of the Christmas Pixie.

With two daughters, aged 4 and 8, and another one on the way, my adoration is rivaled only by the exhaustion that comes with the territory. Parenthood has delivered the greatest joy and the most significant challenge of my life. As I navigate through pixie tea parties, a question lingers – are my kids boosting or shortening my lifespan?

The reality is, my life now is different; the late-night parties and on-demand indulgence are nothing but a tantalizing memory from my past. We sleep early, and life just seems a lot more wholesome these days in the family unit, so surely this is good for my health and my longevity, no...?

The research, much like parenting, is a mixed bag. On one side, there's talk about the sublime joys of parenthood. On the other, there's the ominous suggestion that being a parent might be taking years off my life.

Research from the University of California, Riverside, indicated that parents tend to live longer than their childless counterparts. The study, spanning several decades, concluded that having children is associated with increased longevity, particularly in older age.

However, the idyllic picture of parental longevity painted by some studies clashes with the harsh reality of the daily stresses that accompany parenthood. As the sun rises on another day filled with irrational meltdowns, school drop-offs, and military-style schedules, the toll of parenting becomes evident. Stress, the invisible shadow that lurks behind the joyous family moments, has profound implications for longevity.

Parenting stress is not just a fleeting experience but a persistent companion. Parents face a barrage of constant low-level stressors. Depression and anxiety become unwelcome bedfellows, and the weight of worry doesn't magically dissipate as children grow. Research consistently indicates that actively parenting adults often grapple with higher levels of stress, leading to potential negative consequences for overall well-being.

This chronic stress, exacerbated by the demands of parenting, has been linked to adverse health outcomes. Elevated stress levels trigger the release of cortisol, the notorious stress hormone, into the bloodstream. Prolonged exposure to high cortisol levels weakens the immune system, raises blood pressure, and contributes to the risk of chronic diseases. In essence, the very act of parenting, while rewarding, could be a double-edged sword, impacting not only the quality of life but potentially shortening the lifespan.

Parenting becomes a delicate balancing act between the profound joys of nurturing a new life and the silent toll that stress exacts on one's own well-being. As I navigate the landscape of parenthood, the question of whether my kids are enhancing or shortening my life remains a nuanced mystery. The juxtaposition of parental longevity studies with the palpable stresses of daily life underscores the complexity of this journey.

As parents strive to provide a nurturing environment for their offspring, it becomes imperative to prioritize self-care and stress management, which is something most of us could do better at. As for my own quest for longevity, today, as I embark on another day of parenting adventures, I embrace the uncertainty and savor the laughter amidst chaos, while sipping tea from the tiny tea set.

JAIL BREAK

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

OLDIE ESCAPEE OF THE WEEK: The fittest 74 yr old on earth

At 74, Dwight Williams epitomizes vitality, boasting a level of fitness, strength, and health that surpasses those decades younger. His secret? A lifelong commitment to staying active and a diet prioritizing twice as many fruits and veggies over meat, coupled with avoiding sweet and sugary foods, and practicing mindful eating until satiety.

Having conquered kidney disease in his youth, Dwight advocates for the power of healthy eating, emphasizing water, natural juices, and a diet rich in vegetables, lamb, and chicken while steering clear of pork, beef, soda, and processed foods.

His impressive daily exercise routine includes 80 push-ups, 30 chin-ups, 60 squats, and a 3.5-mile walk. Dwight also incorporates dumbbell exercises, crunches, and skipping ropes for peak physical fitness. Stressing the importance of mobility, he includes hip extensions, bridge exercises, standing leg lifts, and back extensions.

Beyond the physical, Dwight highlights the significance of working hard for happiness, cherishing family, and embracing love. According to him, individual responsibility for health is the cornerstone of a fulfilling and enduring life.

The 5-Minute Longevity Kickstart Guide for Greenhorns

So, you've decided to step into the realm of longevity, fuelled by the desire for a healthier and longer life. But where exactly should you begin? This is the non-comprehensive guide to get you moving in the right direction.

Let’s Be Honest

Before delving into diets and exercise regimens, it's vital to have a candid conversation with yourself. Longevity is more than just changing habits; it's a conscious decision to acknowledge and transform deeply ingrained patterns developed over decades that might actually save your life. This may involve re-evaluating socially accepted behaviours like drinking alcohol or unhealthy coping mechanisms like over-eating developed to mask emotional pain. Longevity often starts with the challenging decision to let go of the past for the promise of a better, longer future.

Step 1: Get Tested

Understanding the potential threats to your longevity is crucial. The four major killers are ASCVD (heart disease), Cancer, Neurodegenerative Diseases, and Metabolic Diseases, in that order, so most likely one of those beasts has you in it’s sights. Longevity is about minimizing these threats by doing everything you can to manage your risk.

Discuss those markers with your doctor so you know what your current baseline is then learn what you need to do to fix it.

Here is a list of the basics to test for:

• Complete Blood Count (CBC):

  • Provides an overview of your overall health by measuring red and white blood cells and platelets.

• Blood Pressure Measurement:

  • Crucial for assessing cardiovascular health and identifying potential risks.

• Lipid Panel:

  • Measures cholesterol levels, including HDL, LDL, and triglycerides, offering insights into heart health.

• Blood Glucose Test:

  • Screens for diabetes and assesses how well your body is managing glucose.

• HbA1c Test:

  • Offers a long-term view of blood sugar control, essential for diabetes management.

• Thyroid Function Tests:

  • Evaluate thyroid hormone levels, crucial for metabolism and overall well-being.

• Liver Function Tests:

  • Assess the health of your liver by measuring enzyme levels and other indicators.

• Kidney Function Tests:

  • Evaluate how well your kidneys are filtering waste from the blood.

• Bone Density Scan:

  • Measures bone mineral density, identifying risks of osteoporosis and fractures.

• Prostate-Specific Antigen (PSA) Test:

  • Vital for men's health, it screens for prostate cancer or other prostate-related issues.

• Colonoscopy:

  • A screening test for colorectal cancer, particularly important as you age.

• Mammogram:

  • Crucial for women's health, detects early signs of breast cancer.

• Skin Cancer Screening:

  • Regular checks for unusual moles or changes in the skin to catch skin cancers early.

• Eye Exam:

  • Assess visual health and screen for conditions like glaucoma or macular degeneration.

• DEXA Scan:

  • Measures bone density and body composition, aiding in assessing overall health.

Step 2: Change Your Diet

There are many diets and discussions about which is the right one, but for now, let’s take a safe approach and sail a steady course, following something that most can agree upon as a basis for good health.

• Remove processed food, lower carbs and sugars.

• Eat more vegetables… not just a bit more but a lot more.

• Remove or drastically reduce alcohol.

• Eat more fish and less meat.

• Eat whole grains.

• Use olive oil as your go-to fat.

• Drink more water.

Step 3: Up Your Exercise Game

We know resistance exercise and mobility are critical for our aging selves, so with that in mind, get a minimum of 150 minutes of cardio and include weights and mobility.

Step 4: Fine-Tuning for Longevity

• Join a Community:

  • Find online communities where like-minded individuals share experiences and advice. Connect with others facing similar health challenges. You can find a list here

• Embrace Technology:

  • Use health-monitoring tools like Apple Watch, Whoop Band, or Oura Ring to track sleep, strain, and recovery.

  • Explore Continuous Glucose Monitors (CGMs) and online health services for deeper insights.

• Supplements:

  • Begin with basics like Vitamin D and fish oils.

  • Explore other supplements based on recommendations from your community and discussions with your doctor.

• Experiment with Protocols:

  • Try different wellness protocols, intermittent fasting, ice baths, saunas, and stress management techniques like meditation.

• Educate Yourself:

  • Listen to health podcasts from experts like Huberman, Peter Attia, and others to stay informed and motivated.

• Keep Testing:

  • Regularly assess your health, adjust your approach, and stay committed to the journey.

Remember, longevity is a personal journey, and this guide offers a robust starting point. Embrace change, seek knowledge, and stay dedicated to your path towards a longer and healthier life.

How to sleep with Huberman

In an era flooded with sleep information, where everyone seems to be an expert, it's easy to experience sleep information fatigue. However, sleep remains a cornerstone of overall well-being and longevity. Poor sleep can wreak havoc on physical and mental health, making it crucial to master the art of restful slumber. Let's delve into a succinct guide featuring 5-12 key points to achieve the perfect sleep, drawing insights from renowned neuroscientist Andrew Huberman's sleep regimen.

1. Prioritize Sleep Hygiene: Establish a consistent sleep schedule, optimizing for 7-9 hours of sleep each night. Create a sleep-conducive environment by keeping your bedroom dark, quiet, and cool.

2. Prepare for Sleep: Wind down with relaxing activities before bedtime, such as reading or practicing mindfulness. Avoid stimulating activities and screen time at least an hour before sleep.

3. Explore Wearables for Monitoring: Consider using wearables like smartwatches to track your sleep patterns. Analyzing sleep data can provide insights into your sleep quality and help you make necessary adjustments.

4. Mind Your Mattress: Invest in a comfortable and supportive mattress. Cooling mattresses can be particularly beneficial, promoting a more comfortable sleep environment.

5. Embrace Sunrise Lamps: To regulate your circadian rhythm, expose yourself to natural light in the morning. Sunrise lamps simulate natural light, helping set your body's internal clock.

6. Supplement Smartly: Explore sleep supplements like magnesium threonate, magnesium bisglycinate, apigenin, and L-theanine. These may aid in falling asleep faster and improving sleep quality.

7. Consider Glycine and GABA: Huberman's regimen includes glycine and GABA for enhanced sleep. While research on GABA is limited, glycine has shown promise in promoting better sleep.

8. Unlock the Power of Inositol: Inositol, a sugar influencing insulin response and mood hormones, can deepen sleep quality. Huberman incorporates it into his routine every third night for improved sleep depth and faster back-to-sleep transitions.

9. Mind the Sleep-Boosting Chamomile: Apigenin, found in chamomile tea, promotes calmness and sleep quality. Including chamomile in your bedtime routine may enhance relaxation.

10. Customize Your Routine: Tailor your sleep routine to your unique needs. Experiment with different strategies to find what works best for you, considering factors like stress levels, daily activities, and personal preferences.

Remember, the path to perfect sleep is unique to each individual, so embrace the journey of self-discovery for a healthier and longer life.

Good night.

Magnesium

Magnesium: A Key Mineral for Health and Longevity

1. Introduction to Magnesium

• Magnesium is an essential mineral crucial for numerous bodily functions.

• Plays a significant role in bone health, muscle function, and nervous system regulation.

2. Magnesium and Sleep

• Magnesium helps regulate neurotransmitters that calm the nervous system, preparing the body for sleep.

• It aids in maintaining healthy levels of GABA, a neurotransmitter that promotes sleep.

3. Common Types of Magnesium

•  

  Magnesium Citrate: Easily absorbed, commonly used for relaxation and sleep aid.

  1. Magnesium Oxide: Often used for digestive issues, but less effective for sleep.

  2. Magnesium Glycinate: Highly absorbable, ideal for those looking for sleep support without digestive side effects.

  3. Magnesium Malate: Known for its high bioavailability and energy-boosting properties. It's often used for fatigue and muscle pain.

  4. Magnesium Threonate: Particularly known for its ability to penetrate the brain barrier. It's often used for cognitive function and brain health.

  5. Magnesium Taurate: Combines magnesium with taurine, an amino acid. It's beneficial for heart health and potentially for managing anxiety.

  6. Magnesium Lactate: Used for treating digestive issues and is gentler on the stomach than some other forms. It's also used in food as a preservative and acidity regulator.

  7. Magnesium Sulfate: Also known as Epsom salt, it's commonly used in baths to relieve muscle soreness and stress.

  8. Magnesium Chloride: Known for its high absorption rate and is often used in topical applications like lotions and oils for muscle relaxation.

  9. Magnesium Carbonate: Often used as an antacid and laxative, and it's also a common ingredient in baby powders and toothpaste.

4. Importance of Magnesium

• Essential for over 300 enzyme reactions in the body.

• Supports immune system, heart health, and bone strength.

5. Who Should Use Magnesium Supplements

• Individuals with magnesium deficiency.

• People experiencing sleep disorders, stress, or muscle cramps.

• Not recommended for those with kidney issues without doctor consultation.

6. Potential Side Effects

• In high doses, may cause diarrhea, nausea, and abdominal cramping.

• Always start with lower doses and consult a healthcare provider.

7. Benefits for Now and Long-Term

• Short-term: Improved sleep quality, reduced stress, and muscle relaxation.

• Long-term: Potential benefits in heart health, bone density, and overall well-being.

8. Conclusion

• Magnesium plays a vital role in health and longevity, especially in improving sleep.

• Choosing the right type of magnesium and proper dosage is key.

• Consultation with a healthcare provider is recommended for personalized advice.

Remember, while magnesium is beneficial, it's not a cure-all and should be part of a balanced diet and healthy lifestyle.

The Hood: Stories from our community

Meet Meike from New York

How old are you?

35

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

I haven't set a specific age, but I aspire to lead a vibrant life well into my 90s.

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

My pivotal moment came after a decade in an intense corporate environment, I was burnt out and relying on substances to keep up. It took a long time to finally accept that something had to change. Recognizing the toll on my adrenal system and overall health was the defining moment that made me quit and reassess my life. I became pregnant soon after and discovered I had gestational diabetes and this really solidified the need for massive change not just a career shift.

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

Overcoming the effects of a high-stress career and managing diabetes have proven challenging.

What diet/style of eating works for you?

I've found success with a ketogenic diet, focusing on healthy fats from sources like olive oil and avocados. This approach has been instrumental in hormone balance and helping with my diabetes.

What do you do for physical fitness?

Mostly yoga and high-intensity interval training (HIIT). I find both work well not just for physical well-being but also provide mental clarity.

Do you have a supplement stack?

I take a daily dose of vitamin D, probiotics, and a blend of adaptogenic herbs. I find these supplements beneficial in maintaining balance and vitality. I also use AG1 but am trying less expensive alternatives.

What other things do you do for longevity?

Getting outdoors and into nature as often as I can as well as spending quality time with girlfriends in calm environments rather than clubs and bars like we used to.

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

Having a daughter has shifted my focus and priorities and now I have the greatest reason to live longer.

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

It has not been on my radar before but now I understand the importance of an all round approach to longevity and mental health is central to this. For me writing is my outlet and has enabled me to look inwards unwind some of my anguish.

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

It’s changed a lot but I still love to be social. Mostly its with a close group of girlfriends for coffees and gatherings at each others apartments these days.

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

Get some help to identify the destructive behaviours and make some brave decisions based on an honest assessment of your current life what is really going to be best for your future.

Today’s confusion comes from….

 
  VO2 Max

Understanding your VO2 max doesn't have to be complex. In the world of longevity, tracking and optimizing your VO2 max can be a key indicator of overall cardiovascular fitness and a powerful metric for assessing progress. Let's break it down simply:

1. What is VO2 Max?

   • VO2 max is the maximum rate at which your muscles can extract oxygen from your blood and utilize it to generate energy.

   • It's a crucial measure of cardiorespiratory fitness, reflecting how efficiently your body processes oxygen during physical activity.

2. Why Does VO2 Max Matter for Longevity?

   • According to Peter Attia, bringing your VO2 max from 'low' to 'below average' is linked to a 50% reduction in all-cause mortality.

   • Elevating your VO2 max from 'low' to 'above average' can result in an even more significant risk reduction, approaching 70%.

3. How is VO2 Max Measured?

   • VO2 max is typically measured through specialized tests, often involving treadmill or cycling exercises.

   • These tests evaluate how efficiently your body consumes oxygen during intense physical activity.

4. Improving Your VO2 Max: Zone 5 Training

   • Engage in Zone 5 training, which focuses on high-intensity intervals that push your cardiovascular system to its limits.

   • These short bursts of intense effort followed by periods of rest can significantly enhance your body's ability to utilize oxygen.

In essence, understanding and optimizing your VO2 max can be a game-changer for longevity. By incorporating targeted training methods and consistently tracking your progress, you can take charge of your cardiovascular health and potentially reduce the risk of all-cause mortality. Remember, it's not about complexity—it's about leveraging this valuable metric on your journey to a longer, healthier life.

Egg-squisite News:

Bryan Johnson Sperm test results are out and it’s good news! The results say he has champion swimmers ready for action.

If the name doesn't sound familiar, you might recognize him for his ambitious quest to reverse his biological age. Allocating a remarkable $2 million annually to his endeavor of age reversal, the 46-year-old’s latest news is that his Andrologist (sperm doctor) gave him an A+ for his recent sperm results. He said he'd be happy to see these results from a healthy 18-year-old.

Impressive result Bryan, we never doubted it would be so good!

The Juice Picks:

Check our list of recommended longevity communities to help you on your journey

Microdoses

Tech billionaires trying to live forever…are we surprised?

To vegan or not to vegan? A study of vegan and omnivore side by side

Having children earlier in life is genetically linked to dying younger

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