Introduction
Welcome to the The Livelong Woman
In our new weekly newsletter, we will explore the science of aging well, the truth behind trendy treatments, and the stories of women navigating it all. Amid endless health claims, our goal is to cut through the noise and translate science into clear, actionable tools for a longer, healthier life.
In this issue, we’ll explore the longevity gap and what your wearable device can reveal about your heart health. But first, get to know your editor, Tiffany Nieslanik, whose experience at National Geographic and Business Insider reflects her curiosity-driven, science-first approach to storytelling.
Your editor, Tiffany Nieslanik, with a few of the reasons she is focused on her healthspan.
I vividly recall the excitement I felt while reading Outlive: The Science and Art of Longevity a few years ago. Yes, I thought. I don’t want to live for a long time if it means spending years suffering.
From this, the “centenarian decathlon” concept stuck with me—especially since both of my grandmothers lived into their 90s.
As someone in my 40s, I still have a lot of life ahead. So, I dove into books (The Blue Zones, The Comfort Crisis, and The Menopause Brain, to name a few), podcasts, and building a plan to improve my health right now, while also supporting a healthy future. From evaluating hobbies to examining the real science behind health fads (why is everyone smearing beef tallow on their faces?), I’ve been separating snake oil from science these past few years.
Along the way, I’ve shifted the way I exercise (hello, heavy lifting), incorporated more meditation, and turned my journalistic curiosity toward exploring what it means to thrive as a woman, mother, and someone balancing life’s big and small demands with limited time.
In the weeks ahead, I’ll share more of my personal experiences. For now, let’s look at the longevity gender gap and what your wearable might reveal about your heart’s age.
Longevity Lens
Women live longer—but with more health challenges
How and why has this become our normal?
A woman born today can expect to live about five to seven years longer than a man. Sounds like a win, right? Here’s the catch: many of those extra years are spent managing chronic illness, pain, or memory decline.
This paradox is called the longevity gender gap. Women live longer almost everywhere in the world, but their healthspan—the number of years lived in good health—lags behind their lifespan.
The why.
Women are born with a biological edge (estrogen protects our heart, and two X chromosomes add resilience), and historically, women adopt healthier habits. But after menopause, declining estrogen causes us to lose our advantage, leaving us at higher risk for heart disease, osteoporosis, autoimmune issues, and dementia.
Longevity isn’t just about the number of years you are alive, but rather living with more energy, independence, and joy. At Livelong, we’re interested in ideas that help close that gap. That’s why we’re here, in your inbox.
Living longer isn’t enough.
The goal is to live better.
Many things in life can be chalked up to luck, but there’s also our choices. Good foundational choices start with:
Building and keeping muscle
Getting quality sleep (7-9 hours)
Supporting hormones with protein, omega-3s, and phytoestrogens
Talking to a provider about Hormone Replacement Therapy (HRT)
Monitoring vitamin D, calcium, and magnesium
Prioritizing connection and joy
This week, try one small step toward boosting your healthspan:
Lift something heavy. Even bodyweight squats or resistance bands can help preserve bone density, muscle mass, and metabolic health—especially after 40.
Poll
What's your biggest focus for healthy aging right now?
The Future of Health
What your wearable knows about your heart age
Your devices can reveal an important marker for longevity.
When it comes to longevity, your arteries might tell a more accurate story than your birth certificate. Stiffer arteries read as “older” and increase the chance of heart disease, stroke, and cognitive decline, especially in women post-menopause. (Our arterial age tends to accelerate faster than men’s. 👎)
Supporting artery health in your 30s, 40s, and 50s pays off decades later, and this is where technology may help close the gap.
Here is where technology helps
Researchers discovered that pulse sensors found in devices like Fitbits, Oura rings, and Apple Watches can estimate biological heart age. Using the sensors, they found that women whose blood vessels were older than their chronological age had a dramatically higher risk of heart attack, stroke, diabetes, and death.
Natural ways to keep arteries younger (no tech needed.)
Prioritize Zone 2 Cardio:
Brisk walking, cycling, or swimming at a pace (where you can still talk but feel slightly breathless) all improve arterial flexibility.
Eat more plants and Omega-3s:
They can help reduce arterial stiffness.
Manage stress to the best of your ability:
Chronic stress accelerates vascular aging, but breathing exercises and mindfulness can help.
The Watchlist
What’s on our radar
Unbreakable: A Woman’s Guide to Aging with Power
Dr. Vonda Wright launched her newest book at the end of August. She is an orthopedic sports surgeon, and the book focuses on strength, mobility, and resilience in women.
Moving from Lifespan to Healthspan: Longevity Lessons in Women’s Health
Dr. Karen Koffler discusses what makes women’s health unique across different life stages and how to proactively build healthspan (bones, hormones, brain, etc.).
The New Rules Of Longevity: Why Women Need A Completely Different Approach To Aging
This Yahoo Health article addresses how women’s aging trajectories are different (hormonal shifts, reproductive aging, etc.), and what “normal healthy aging” should look like when that’s taken into account.
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