The Livelong Newsletter

Hi Everyone,

Fat is not bad. There are not-so-healthy types of dietary fat (saturated), but the good kind (unsaturated; think omega-3s) can do wonders for long-term health.

Fatty acids in olive oil have significant anti-aging properties. Two weekly servings of avocado lower cardiovascular disease risk by 16%. Nuts can lower cancer risk by 21%, and monounsaturated fats catalyze weight loss.

In today’s issue:

• Eat fat to break a fast.

• Pistachios for the win.

• Oura Ring 4 upgrades.

• And much more…

We love to hear from you—our community. Please share your feedback, stories, questions, testimonials, ideas, and more with us at [email protected].

👁️‍🗨️SPOTLIGHT — Diet

Fat first after fasting

Food can taste phenomenal after a fast, and hunger makes you decidedly less picky. However, fat may be the ideal food to break a fast, says Dr. Mindy Pelz, a nutrition and functional medicine expert.

👣 Fasting changes hormones and drives “food-seeking behaviors,” but fat shuts them off. It ultimately “kills the hunger hormones,” she says.

Pelz lists other tactics that can optimize this re-feeding period:

1. Wait an hour to eat something else. After eating healthy fats (think avocados), she suggests waiting one hour before eating anything else.

• Fat takes longer to digest than carbs and protein.

• Waiting shifts the food you will crave, Pelz says.

2. Add probiotics to fat. Pelz adds probiotic-rich food to her post-fast meal (usually avocado), “replenishing these good bacteria” and boosts weight-loss.

What are the benefits of fasting? It can promote autophagy, a biological mechanism stimulated when the body is in a state of scarcity (i.e., no food).

It rids the body of damaged cells so that healthy cells can regenerate.

• Autophagy triggers a state in which cells say, “‘We’ve got to make sure we are a better version of ourselves!” Pelz says.

• Cells will get rid of viruses, bacteria, dead cells, and potential cancer cells.

➕ LIVE MORE STATS

• 🍳 Breakfast myth. Skipping breakfast during a fast may be associated with a higher BMI, according to a new study.   

• 🤫 ‘Speech fasting’. The TikTok trend of not talking could have mindfulness and stress reduction benefits.

• 👆 IF and cancer. Why do some researchers think that intermittent fasting increases risk of cancer?

WELLNESS WATCH — Brain health

The spy trick that preserves brain health in older adults

A rumored Cold War spy tactic may clinically boost brain function and physical performance in older adults.

When implemented in a brain endurance training (BET) program, the spy tactic—the Stroop test—may improve age-related cognitive and physical performance in older adults.

In a recent study, BET (combines cognitive and physical training) led to:

• 29% improved physical performance after training.

• 1.75x better cognitive performance than standard exercise alone.

• Improvements in adults with mental fatigue, which increases risk of falls and accidents and lowers health span.

Why does it matter? 

• Falls and accidents are a leading cause of mortality in older adults.

• Maintaining attention and brain function can delay or prevent dementia and Alzheimer’s disease.

This study was published in the journal Psychology of Sport and Exercise.

📰 IN OTHER NEWS

Pistachios for the win!

Nuts about potential weight loss benefits.

Eating pistachios may promote weight loss, naturally. The nuts cue the body to produce hormones (GLP-1s) that make you feel “full” for longer.

• That’s why certain weight-loss medications (GLP-1 agonists) mimic the effects of natural GLP-1 hormones.

It ultimately can prevent overeating, balance blood sugars, and improve satiety. Other dietary fats that can boost GLP-1 include:

• Eggs

• Plain yogurt

• Olive oil

• Avocados

• Seeds

Quick reads

• The M Factor. An upcoming documentary argues that menopause is a public health crisis. Watch the trailer.

• Choosing time alone. Unlike loneliness, solitude is a choice that can improve your life.

• RAMP it up. Here’s why RAMP may be the best type of warm-up before your workout. 

• Weight loss. A novel weight-loss drug that also prevents muscle loss? Mitochondria could be key.

INNOVATION HUB

Oura Ring 4 gets new updates

What upgrades can you expect?

Over the past decade, Oura Ring—a health and fitness-tracking smart ring— has gone through many eras* of innovation (*not the right Eras, Swifties!).

The newly-released Oura Ring 4 is stacked with noteworthy upgrades which include:

1. Smart Sensing platform: This will be “the most accurate iteration of Oura Ring yet,” according to Business Wire.

The adaptable sensor technology provides continuous health data, including blood oxygen readings, 24/7 heart rate and heart rate variability readings, resilience, body temperature variation, and activity tracking.

2. Functionality and Aesthetic: The ring has an entirely titanium interior and exterior with smaller interior sensors.

These recessed sensors will be more comfortable than the plastic bumps on the earlier model. There is also a new color and more sizing options.

2. Additional functions: pregnancy and cycle insights; VO2 max; data integration with third-party apps, and stress resilience.

Big picture – the battle continues. The Oura Ring and Whoop smart band share similar features, continuing to make it difficult to determine which has bang for its buck. 

⚖️ POV

How is it different than Whoop, and which is better? Read here.

LIVELONG BOOKSHELF • Fall ‘24 🍁

Top longevity books for fall 2024

The value of taking care of yourself now means being healthy for your entire life. That’s why we curated a list of the best books on longevity. Kickstart your path to health and vitality this fall.

☝️ Find your next transformative read here. 

🔛 What’s next?

• 📥 Subscribe to the community — If you haven’t subscribed, please do so. You’re joining a great community of life.

• ➡️ Share this newsletter — Share with a friend so they can get fresh, actionable, and evidence-based information to support their health journey, too.

• 🗨️ We love to hear from you! — Please share your feedback, stories, questions, testimonials, ideas, and more with us.

• 🔔 Catch up on our previous newsletters — Discover interesting, impactful content to support your longevity journey.

• 🐅 In our most recent newsletter — Longevity expert Matthew Dawson on genetic testing, AI, anti-aging, and more.

🦉 WISDOM FOR LIFE

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Always seek the advice of a physician or other qualified health care 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.