🙌 Happy Friday!
Today is International Day of the Potato. The controversial carbohydrate is a hot potato for longevity, but the most recent peer-reviewed study shows that, over 30-something years, Norwegians who ate 14 or more boiled potatoes a week had a 12% lower risk of death than those who ate six potatoes or fewer. Totally tub(ul)er 🤙🌈
This week: Are air-fried French fries actually healthier than regular ones? Plus an arthritis drug with high potential for treating depression, and an app that makes your travel strategy.
Potatoes: Are they a longevity food or health trap?
Spotlight
Too many French fries shorten lifespan… but are air-fried potatoes any healthier?
The magic of the air fryer is simple: blast hot air quickly for crispy texture without the consequences. Using up to 80% less oil, the health benefits hold for most foods. For potatoes, it's more complicated.
Traditional fried potatoes pack calories, salt, and fat. In a cohort study, eating just two servings of fried potatoes a week was linked to a 2x-higher risk of early death.
Unfried potatoes don’t carry the same risk, yet using the air fryer may share one key risk with frying….and it’s not the fat or salt.
When potato starch hits high heat, it can form acrylamide, a probable neurotoxin and carcinogen.
Conventional fries, burnt toast, and charred meats have long received warnings because of acrylamide.
Air-fried potatoes can also expose us: Though they feel more virtuous, they’re still exposing us to higher-than-normal amounts.
Frequency, not elimination: The occasional fry, whether air-fried or not, isn’t a death sentence (it would take a lot of acrylamide to cause serious harm); plus, restrictive eating carries its own long-term costs. Science just suggests not having them in excess.
Eating potatoes for optimal longevity
Three hacks to tip the scales:
Go sweet. Sweet potatoes are dense in fiber and micronutrients. Purple Japanese sweet potatoes are a staple longevity ingredient in Blue Zone research.
Boil, steam, or microwave. These methods preserve more nutrients and generate less acrylamide.
Cool, then reheat. Cooking, refrigerating, and then reheating potatoes can lower the glycemic index by up to 40%.
Wellness watch
The arthritis drug that may treat depression 💊
One in five people will experience depression, and for roughly a third of them, the driver may be inflammation caused by an overactive immune system.
A small new study from the University of Bristol now suggests that targeting that inflammation may be the treatment they’ve been looking for.
The science: Researchers gave tocilizumab — a rheumatoid arthritis immunotherapy — to 14 patients with moderate-to-severe depression and elevated inflammation. After four weeks, 54% achieved remission. The placebo group had more than a 20% lower response rate.
The inflammation/depression link
The mechanism may be traced to IL-6, an inflammatory protein linked to arthritis, psoriasis, and cardiovascular disease. Apparently, it can also feed depression, too.
"Our study moves us closer to more tailored depression care, where treatments are chosen to fit a person's biology better."
Going forward: This is a small trial, but it introduces a ‘treat the biology first’ approach to mental health. For those who are not experiencing relief with current medications, this could be a game-changer.
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In recent headlines: Eating more of this could lower hypertension risk by 30% 🫘
Chickpeas, lentils, and tofu are good for the gut, but new research shows they’re surprisingly powerful for cardiovascular health. A new BMJ Nutrition & Health study found:
170g of legumes daily (roughly one cup) is linked to a 30% lower risk of high blood pressure risk
60–80g of soy daily (roughly palm-sized amount) is linked to a 28–29% risk reduction
Why it works: Legumes (beans and peas) and soy (tofu, edamame, soymilk) are loaded with fiber, magnesium, and potassium that support blood pressure regulation. Gut bacteria ferment the soluble fiber into heart-healthy short-chain fatty acids, while the soy contains isoflavones that support vascular function.
Dr. Michael Greger has long praised ‘legumes for longevity!’…
This review gives that claim serious weight. Researchers now recommend boosting legume intake across the board for a better gut, blood pressure, and healthier aging.
Short longevity hits ⚡
Health headlines that jumped out this week.
Supercharged vitamin K: Breakthrough science from Japan on vitamin K for a self-healing brain.
apoB(e) gone: Intercepting the notorious heart disease culprit at the genetic level could change heart disease care as we know it.
Should you rub your eyes? University of Chicago scientists explain.
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✈️ Long-levity: For a feel-good life
Point and go 🌍
Spin the globe, close their eyes, point—and go…
More apps are now gamifying the experience of spontaneous travel to expand people’s horizons.
Two apps worth exploring:
Wonderor: AI reads your "vibe" and generates personalized trips with local activities.
Wandrer: Gamifies the journey by having you earn points for covering new ground. Premium unlocks unlimited maps and undiscovered routes.
The science backs the urge: Travel floods the hippocampus and prefrontal cortex with novelty, which can boost neuroplasticity, improve sleep, lower inflammation, reduce cognitive decline risk, and build psychological resilience through problem-solving and exploration.
Gamifying travel can increase motivation to do the travel through triggering dopamine, our brain’s reward system!
The road less traveled really is a prescription.
Livelong Recommends
Iasmine Abdennabi on ancient health: Herbs, adaptogens, menopause, and aging
This week on the Livelong Podcast, Ruba founder and historian of medicine Iasmine Abdennabi explains why the future of longevity may actually require looking backward, to nature.
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Reader responses
Highlighting your comments to: How much do you trust sleep recommendations? 54% of you are sleep skeptics, saying that you trust them ‘somewhat.’ It makes sense. Age, lifestyle, and biology all shift sleep needs, and tracking sleep is not always accurate.
‘Let’s just say I decided to take off my iWatch for better sleep.’ Can you relate?
Get lost, eat well, and have a great weekend!
Erin
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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.
