Issue 64 | June 20, 2025
image credit: freepik
Happy Friday,
🦇 A few weeks ago in Austin, Texas, I went to a famous citywide event to watch thousands of bats emerge from the Congress Avenue bridge. Little did I know that these draculaean creatures might hold one of the keys to human longevity. Further down, I will explain what we can learn from bats.
This week
Cancer-free bats
Stop hitting the snooze button
Lab-grown salmon is on the menu
And more…
👁️🗨️SPOTLIGHT
Stop hitting snooze
‘Just five more minutes’ might be making you feel more tired.
image credit: freepik
If you wake up naturally before your alarm, don’t go back to sleep–experts warn it can make you feel worse, and it disrupts your natural sleep cycle.
Waking up naturally allows your body to go through its natural 90-minute sleep cycle. Trying to snag extra z’s–only to be awoken by an alarm clock–often disrupts us during deep sleep, a crucial sleep cycle for rest and repair. This leaves us feeling groggier and more fatigued. 🥱
Interrupted deep sleep also prolongs brain recovery – even if you ‘technically’ get enough sleep
“It’s typically not listening to our body cycles and trying to override them because of our schedules and alarm clocks,” says Dr. Greg Mahr, a psychiatrist at Henry Ford Health, in The Independent.
And it’s not just the brain: “Every time you wake up, your body releases cortisol in a bid to fire you up ready for the day,” says Charlie Morley, sleep expert and author of Dreams of Awakening, in an October article.
⏰⏰⏰
What to do instead?
🛌Napping beats snoozing: Taking a 20- to 30-minute nap before 3 pm promotes additional rest without compromising your circadian rhythm, says Dr. Rachel Salas.
⏰Set one alarm with intention: This creates a sense of urgency and energizes you, suggests circadian researcher Hafiz Shariff, founder of Owl + Lark.
☀️Sunrise alarm: Try a sunrise alarm to gently reset your circadian rhythm.
WELLNESS WATCH
The species outsmarting cancer
Could bat immune systems hold the secret to a long, disease-free life?
image credit: freepik
As humans age, our healthy cells take a beating and we're more likely to get cancer. 🥊 That’s the trade-off of living longer. But certain species of bats can live upwards of 180 human years without ever getting cancer–how?
Scientists might now know why. A study from the University of Rochester, published in the journal Nature, discovered a trifecta of biological mechanisms that could contribute to their unique cancer resistance, offering potential for extending human longevity. 💪
Supercharged gene p53: Certain bats can have much more activity of the cancer-suppressing gene p53 (humans have this gene too!)
Consistent Telomerase 🧬: Bats have consistently active telomerase, a protein+RNA complex that extends telomeres (the endcaps of DNA), allowing cells to rapidly multiply.
Telomere length is closely linked to a longer lifespan!
High-performing immune system: Unlike humans, a bat’s immune system seems to stay active as they age, meaning less inflammation and a lifelong ability to “wip[e] out cancer cells,” says study author Vera Gorbunova. 🌊
⚖️ Checks and balances: These biological mechanisms are powerful–but dangerous in excess.
Overabundant p53 kills healthy cells
Overactive telomerase fuels cancer growth
Luckily, bats figured out how to overcome this. p53 gets rid of cancer cells created by overactive telomerase, and a strong immune system prevents p53 from turning on good cells.
What does this mean for humans?
This confirms that cancer drugs targeting p53 can be effective, opens the door to new therapies that boost the immune system, and could indicate that telomerase should become a new research target.
We also have some control over our immune health via quality sleep, stress management, gut health, and lowering inflammation (the Mediterranean and Anti-inflammatory diets).
LIVELONG MEDIA | CLUB LIVELONG AMA W/ DR. MATT KAEBERLEIN
Join us next week, Wednesday, June 25th, at 1PM ET for an exclusive Ask Me Anything session with biological aging expert Dr. Matt Kaeberlein to learn '5 Things You Are Doing To Live Longer That Don’t Work.'
HAVE A QUESTION FOR DR. KAEBERLEIN?
Is fasting good for weight loss? Does vitamin D lower cancer risk? If you are confused about anything in longevity—I know I am!—then fill out the form here. Dr. Kaeberlein will try to answer as many of your questions as possible.
TOP STORY
Lab-grown salmon is on the menu
🐟 In a world first, the FDA approved lab-grown (‘cultivated’) salmon, according to Smithsonian Magazine. This follows efforts to reduce killing wildlife; and Increasingly, oceans are also becoming more polluted 🗑️, overfished, and warmer, calling for the need for healthier seafood to feed a growing human population. The manufacturer, Wildtype, will partner with James Beard chef award-winning chef Gregory Gourdet and put it on the menu. ⭐
POLL
Would you eat fish grown in a lab?
SHORT READS
💤 SleepGPT: This company is using ChatGPT to help you build a sleep ritual.
🐾 Breathing fingerprints: No person’s fingerprint is ever the same – neither is their breathing pattern. What it says about health.
💦 The #1 tip for muscle mass: Hint: it’s not protein or strength training.
LONG-LEVITY
Advice to a new dad that’s really about everyone
image credit: freepik
New dad Darren Wayman was at the hospital, feeling overwhelmed and petrified about the future. Seeing him bewildered, a doctor said:
'Just make sure he's fed, clean, warm and loved, and the rest will take care of itself.'
Having our basic needs met is fundamental to human thriving. Maybe it’s worth considering if yours are. We can even apply it to longevity and health span interventions and therapies.
🍎Food: Whole fruits/vegetables, whole grains, lean meats, nuts, seeds and legumes
🪥Clean: Brush and floss, shower, and get restful sleep so your brain can deep clean
🔥Warm: Sauna, cardio and strength training, sunlight exposure, and infrared light
❤️Loved: Foster current/new connections, practice gratitude, have grace for yourself
LIVELONG+
📚 READ: Lifespan: Why We Age and Why We Don’t Have To by David Sinclair, PhD.
🎧 WATCH: You need to see the bats of Austin, Texas.
🍽️ TASTE: A delicious salmon and grain bowl is tonight’s dinner.
💬 SHARE: Share this newsletter to connect others with longevity tips.
🙂 REWIND: Rewire your personality to make healthier choices.
✏️ Quiz response
❓ Last week we asked you a question: What are mitochondria?
The framework of the cell
The blueprint of the cell
The powerhouse of the cell (41%)
The garbage disposal of the cell
Mitochondria are ‘the powerhouse of the cell!’ They are important for longevity because they give our cells energy and assist in processes we need to survive and thrive—breathing, digestion, moving, sleeping, thinking, repair.
Until next time,
- Always seek the advice of a physician or other qualified healthcare professional before starting any exercise, wellness, or health program. Nothing in our content, products or services should be considered, or used as a substitute for medical advice, diagnosis, or treatment. Livelong is a media company and not a medical provider. We try to give the most accurate possible, but sometimes information is subject to change.
- Please note: Some links in this newsletter are affiliate links, meaning we may earn a small commission if you decide to make a purchase through them. This helps us continue to bring you credible and actionable health and longevity insights at no extra cost to you. Thank you for your support!
Longevity Media LLC
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