The Livelong Newsletter

Happy Friday,

Tenpin bowling is the largest participation sport in the U.S., boasting many physical and social benefits. In recent news, a new AI model can map the perfect place to aim your ball for a strike—every time.

Lifelong players do it for the love of the game, but winning doesn’t hurt, right?

In today’s issue:

• Going the distance at 77 years old

• The houseplant lie

• Experience White Lotus wellness

• and much more…

👁️‍🗨️SPOTLIGHT

The one factor helping this 77-year-old become a marathon champion

And how you can develop this skill to boost your lifespan.

 🏃 77-year-old Jeannie Rice placed first at this year’s Boston marathon in the 75-79 age bracket, a feat of athleticism made possible because of her record-breaking VO2 max, according to new research.

VO2 max is a marker of longevity: VO2 max can be considered the strongest independent predictor of life expectancy. It is a measure of aerobic fitness. In other words: How much hard work can your body do? 🏋️

VO2 max efficiency is determined by the lungs, heart, and muscles. Lungs take in oxygen that the heart and blood transport into muscles, which use the oxygen to create energy for movement.

Higher VO2 max = ♥️ healthier heart + more athleticism

Improve VO2 max: You don’t have to be a marathon runner to achieve a better VO2 max and more healthy years. It just takes training.

• Lower-intensity endurance training (zone 2 training): Effort level that leaves you slightly breathless but still able to hold a conversation.

• High-intensity interval training (HIIT): Short bouts of intense work followed by breaks.

• Strength training: This improves VO2 max, especially when paired with cardiovascular training.

LIVE MORE

📋 Longevity expert Peter Attia outlines his fitness protocol to improve VO2 max at any age.

Zone 2 training (endurance [4-6x/week]): Aerobic exercise. Cycling, fast walking, running, swimming, etc…

HIIT (1x/week): Alternate between 4 minutes of heart-pumping exercise and 4 minutes of rest (4×4 protocol).

• BONUS! Strength training (several times per week).

WELLNESS WATCH

🌿The unintentional lie about air-purifying houseplants

Houseplants can add luxury, life, and elegance to your indoor space–unfortunately, air purification can’t be added to the list. A recent Drexel University study just debunked the belief that houseplants purify the air, says Good Housekeeping.

🚀 The NASA study that started it all

In 1989, a NASA study determined that houseplants can reduce air pollutants in indoor environments, sparking widespread excitement about using them as natural air filters. 🌬️

The problem? The researchers performed the study in sealed chambers. Real indoor environments are larger and have a higher ratio of pollutants, irritants, and chemicals (volatile organic compounds [VOCs]), says Gioia Massa, PhD, senior project scientist at the Plant Processing Area at Kennedy Space Center, in Good Housekeeping.

• Based on NASA’s research, it would actually take 10–100 plants per square meter to clean the air of these compounds. 🗑️

• In other words, it would take “680 plants in [a] 1,500 square foot home or office,” according the data from the American Lung Association. 🪴

BUT indoor plants are still healthy! They can have other benefits which make for a worthwhile investment.💲

Indoor plants can:

• ☺️ Boost mood

• Lower blood pressure

• Improve cognition 🧠

• Humidify the space

• Be eco-friendly

• 🧘 Ground you

WISDOM FOR LIFE 🌳

A tree is known by its fruit.

IN OTHER NEWS

Insomnia medicine may prevent Alzheimer’s disease

A well-known sleeping pill might help to prevent Alzheimer’s disease, according to a study published in Annals of Neurology. 

Suvorexant is an FDA-approved sleeping pill for insomnia, and in a recent study it was shown to reduce toxic proteins in the brain by 10% to 20%. ☣️

• A build-up of these proteins (amyloid-beta and tau) is believed to contribute to the progression of Alzheimer’s disease.

Sleep-AD connection: 🔨 Quality sleep might lower the risk of neurodegeneration, since the brain goes into repair mode and cleans itself of waste. 

Big picture: Suvorexant might be effective because it mediates quality sleep, but more research is needed.

Calling all longevity entrepreneurs

Help Livelong readers look good, feel better, and live longer

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Be the first to join our exclusive advertising waitlist. Sign me up.

Today’s top reads

The bacteria/MS link: 🦠 German researchers have identified two strains of gut bacteria that are significantly linked to an increased risk of developing multiple sclerosis, a debilitating autoimmune disease that affects the nervous system, according to Science Alert.

• 🌿 Thyme essential oil vs. E.coli: The natural herb might have potent antibacterial abilities.

• 🔺 Triglycerides: Can blood fat predict arthritis?

• 🧬 Life-saving metagenomics: When standard diagnostics failed, this specialized genomic test saved the day.

LONG-LEVITY

Live like The White Lotus

🪷 Each season of The White Lotus, Max’s acclaimed dark comedy, whisks viewers into chaos at a different lavish resort around the world.

The latest season takes place at a fictional retreat in Thailand, but fans can now explore wellness at the real-life resort, The Four Seasons Resort Koh Samui (without any of the violence or debauchery!).

The resort’s Secret Garden Spa promotes a holistic and natural approach to wellness. Wellness services include herbal steam baths, CBD therapy, and dried moringa leaf foot cleansing/moringa oil massage—topical moringa is said to have moisturizing and anti-inflammatory properties.

Thailand is renowned for its traditional healing practices and has one of the most lucrative wellness economies in the world. Thailand’s wellness tourism market was valued at $40.5 billion in 2023.

LIVELONG+

📚 READ: The Telomere Effect by Elizabeth Blackburn and Elissa Epel.

🎧 LISTEN: Geoffrey Hinton, a pioneer in artificial intelligence, has doubts too.

🍽️ TASTE: Creamy polenta with spring veggies for a fresh and vibrant lunch.

💬 SHARE: Share this newsletter to spread the knowledge.

 🙂 EXPERIENCE: Goat yoga. You can’t ‘bleat’ it.

Poll results

Health information is everywhere, and last week’s poll asked how you like to get yours. We asked: What information channel influences your health decisions the most?

Social media came out on top at 41%, followed by YouTube and your health care provider.

Many people view health as something that can be won or mastered, and this week’s bowling story had me reflect on this.

What I want to know:

Until next time,

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!

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.

Longevity Media LLC

Look good, feel better, live longer.