Hi Friends,
Almost every morning, I talk to my best friend on the phone. Some days we vent about a complex relative; other days we celebrate victories — our own or our children's — and of course, there are the hard days when we cry. Sometimes life gets too busy, and we miss each other's calls—playing phone tag for days—but I never doubt we’ll talk. No matter the circumstance, every call ends in laughter.
The Joy of Consistency
This week’s stories all trace the real secret of a long life to the quiet rhythm of showing up.
On our podcast, nutrition scientist Anna Benevente reminded us that balance, not restriction, defines healthy eating.
Sleep researchers showed us how our bodies crave rhythm through the seasons.
We learned that connection and calm protect the brain far better than control ever could.
In Livelong Woman, we found that steadily building muscle is one of the strongest predictors of longevity.
Linguistics can even boost consistency. Psychologist Janina Steinmetz taught us to say “I didn’t make time” instead of “I didn’t have time” to inspire motivation and self-control.
It turns out that showing up for your health works the same way as showing up for the people you love.
Speaking of consistency and connection…tickets are now on sale for The Livelong Women’s Health Summit, April 17–18 at The Masonic in San Francisco. Two days. Fifty thought leaders. Zero snake oil. Discover what it means to thrive through every decade.
→ Get $50 off early-bird tickets with code RACHEL.
And to get the party started, I welcome you to join the Livelong Woman WhatsApp group, a safe, uplifting space to share stories, swap advice, and build real community.
Spotlight
“Mindful Consistency” – Anna Benevente on Why Balance Beats Perfection
“We need to take a long, hard look at what we eat day to day,” says Anna Benevente, the Director of Labeling and Ingredient Review at Registrar Corp. This FDA consulting firm helps companies comply with US Food and Drug Administration regulations. Since 2009, she and her team have researched thousands of products to determine whether they meet FDA requirements, giving her an exclusive perspective on the intersection of nutrition, health and regulation. It’s more important than ever with the FDA’s updated definition of “healthy.”
Her approach rejects the all-or-nothing mentality that often drives wellness culture. While she champions whole, nutrient-dense foods, she cautions against demonizing additives or processed foods. In the clean eating space, where people claim processed foods are “killing you,” this feels like a much more tolerant perspective.
“I don’t want to villainize processed foods,” she says. “Balance is key.”
Anna believes longevity begins with mindful consistency, the cumulative effect of what we eat over months and years. “When we focus on patterns, not single meals, that’s where real change happens.”
Anna’s Three Principles for Food and Longevity
1. Eat What You Know Is Good for You.
Whole foods, colorful plants, and lean proteins are timeless tools for health — not trends.
2. Balance Over Elimination.
Processed foods and additives can fit into a healthy diet when the base is strong. “Balance,” Anna emphasizes, “is the secret ingredient.”
3. Think Big Picture.
Health isn’t built on restriction, but reflection. “It’s about being aware of what serves your body — and being kind to yourself when it doesn’t,” she notes.
“It’s not about being perfect — it’s about being consistent.”
How do you find consistency?
4 Questions
Q: What’s the biggest misconception about nutrition today?
A: Health isn’t about purity — it’s about nourishment and sustainability.
Q: What’s the first step toward a balanced diet?
A: Look honestly at what you eat most often. Add more of what already works for you before cutting anything out.
Q: What’s next for your research?
A: Supplements — a fascinating and sometimes controversial space. It’s worth asking what really helps and what just looks good on a label.
Q: What’s one change you wish more people would make when it comes to how they eat?
A: Slow down and get curious. Most of us eat on autopilot — grabbing what’s convenient or what we’ve always chosen. But when you pause long enough to notice how food makes you feel, you naturally make better decisions.
This week’s must-reads in longevity
Why You Might Sleep More in Winter
Daylight Saving may only shift the clock an hour, but it can disrupt your sleep for weeks — or months. New research from Germany’s Clinic for Sleep & Chronomedicine suggests we naturally need more sleep in winter. Oura data shows people average 10 extra minutes per night in colder months, and adults spend 30 more minutes in REM, the stage that restores memory and mood.
Women’s Health Spotlight: Why Muscle Matters for Women
This week in The Livelong Woman, we reported on a growing body of research showing that women begin losing 3–5% of muscle mass per decade after 30, a rate that doubles after menopause due to falling estrogen levels. Studies confirm that resistance training, even started later in life, can reverse muscle and bone loss, improving strength, balance, metabolism, and longevity. But psychologist and longevity advocate Dr. Dian Griesel adds that strength is only part of the formula.
The “Siberian Pineapple” That May Prevent Cancer
Big as a blueberry but packing 16 times the vitamin C of an orange, sea buckthorn is earning its nickname as the Siberian miracle berry. Once used by Russian cosmonauts to protect against radiation, today’s studies show its powerful mix of antioxidants and fatty acids may help slow aging, fight cancer cells, and support metabolic health.
This Walking Habit Slashes Heart Disease Risk by Two-Thirds
If you think you need 10,000 steps to see results, think again. A new study in The Annals of Internal Medicine found that just 10–15 minutes of continuous walking a day can cut heart disease risk by half and the risk of heart attack by nearly two-thirds. Consistency, not intensity, is the key to cardiovascular longevity.
Poll Response
We asked, you answered:
What gives you a breath of fresh air?
Half of you reported owning a HEPA filter.
Thanks for reading!
The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
