Strategies for Healthier Aging and Increased Productivity

People, in my experience, perceive longevity to mean ‘living better, longer.’ They want time AND quality. Interestingly enough, though, a lot of longevity marketing targets the final 1% of longevity with medical interventions and bio hacks. These interventions can be/are viable, but many people attempting those interventions haven’t done the other 99% of lifestyle/stress, nutrition, or fitness behaviors in the first place. Without the foundational 99%, the other 1% is significantly less likely to add long term benefit, and its also likely to be significantly more expensive. A key question we must ALL ask as clients/patients or businesses/practitioners is how we get incredibly connected to that 99% if longevity is actually our priority. If the 99% is built around being more active, eating quality foods in good moderation, sleeping well, keeping chronic stress low, reducing empty cal/sugary drinks, adding strength/resistance training, etc…these activities now have plenty of scientific backing showing they help with longevity. The challenge is getting and staying connected to those things. In my years around fitness/wellness/longevity, success typically comes down to: - enjoying the activity/fitness you do - being aware of why you’re doing the activity you do and what is/isn’t connecting you to being pulled back to that activity - finding foods and drinks you still like but that have better ingrediants - being connected with people who support you in your pursuits be them family, friends, coaches, … - being ok that life has phases and it’s ok to change your goals/interests - creating good behaviors around sleeping (and screens) - finding and enjoying purposeful endeavors whether around work, fun, friends, fitness, charity - reducing stress where possible, particularly outside of your purposeful pursuits - building awareness around when you need outside support/intervention and taking care of it early whenever possible - still enjoying life without harsh constraints for long periods of time - ….. Whether you begin with the 99% or you start with a 1% intervention as a hopeful jumpstart toward 99% consistency, without that 99% underpinning you, the probability of the 1% making a long term difference is unfortunately low. This space is going to continue to explode. I think there is real potential to help people if thought through realistically and emotionally!

So... how do we turn around aging? The first Turn Around Aging conference in Munich made a great attempt to provide some answers, offering numerous insights on lifestyle interventions, supplements, and technologies. Simultaneously, the ongoing gap in scientific research on human aging was highlighted. Yet, as eloquently put by the remarkable Nina Ruge, who moderated the event: sometimes you have to explore interventions even in the absence of clear evidence, as long as they are non-harmful. Here are the top 5 key insights for healthy aging: 1. Build a Solid Lifestyle Foundation: Despite the surge of new technologies and supplements, the foundation for a healthy life remains rooted in protein-based nutrition, sufficient sleep, mindful breathing, movement, and mental resilience. Advanced longevity interventions, like NAD+, become more effective when this foundation is solid. 2. Prioritize Sleep: The simplicity of "you are how you sleep" cannot be overstated. Getting a solid 8 hours of sleep triggers essential recovery and regeneration processes. Techniques such as "earthing," as presented by Günther Amann-Jennson, involve walking barefoot before bedtime to enhance sleep quality. I don't know if I will follow this advice in Berlin Mitte though. 3. Supplements: Despite controversy, evidence supporting the role of supplements in longevity is mounting. The DO-HEALTH study by Heike A. Bischoff-Ferrari revealed that daily Omega 3 and Vitamin D supplementation, combined with moderate exercise, reduced cancer risk by 61% among individuals aged 60 and above. Prof. Dr. Henning Wackerhage's recent research suggested that Taurine supplementation significantly slowed aging in mice and monkeys. 4. Longevity Tech: Franziska Frank showcased the use of Hyperbaric Oxygen Chambers (HBO) to support autophagy, cell division, and stem cell mobilization. HBO therapy involves breathing pure oxygen in a pressurized room or chamber, promoting healing and tissue repair. The potential impact of HBO on longevity continues to be a fascinating area of exploration for researchers. 5. Hormone Replacement Therapy (HRT) Insights: This was my favorite presentation by Dr. Jörg Puchta challenged the negative reputation of HRT, emphasizing that improperly conducted studies like WHI have skewed perceptions. Adding estrogen during menopause not only alleviates menopausal symptoms but also reduces the risk of heart attacks, Alzheimer's, osteoporosis, and diabetes. Some closing thoughts: Longevity is for everyone, not only for the rich and the famous. Simple adjustments towards a healthier lifestyle are accessible to all. I am not saying that they are the easiest! While compelling presentations on caloric restrictions and lifestyle interventions sparked interest, I've noticed a gap in gender-specific research. As I dive deeper into this subject, I yearn for more studies exploring how these interventions impact men versus women in the future.

Staying Healthy for the Long Run: Our Top Longevity Hacks Living a long, healthy life is a goal for many of us. While genetics and luck play a role, there are also lifestyle habits and hacks that can help boost our chances of longevity. Because we invest in companies focused on longevity and believe in it personally, we do a lot of reading and research on this topic. We (Marcus D. Stroud and Tracy Chadwell) recently gave a Fellow Generated Content session on this at the Kauffman Fellows Global Summit in Nairobi, Kenya. Sleep – Sleep is generally the foundation for everything. Marcus uses Eight Sleep and tracks his sleep with a WHOOP.  Occasionally, he takes cherry extract supplements. Tracy tracks her sleep with her Apple watch and keeps the room at 68 degrees.  Both of us try to keep a regular schedule and aim for as much deep sleep as possible. We also try to stay off our devices an hour before bed and wear earplugs and eye shades.  Exercise regularly - Aim for 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week. Weight training is great for building muscle and bone density. Cardio exercises like walking, swimming, cycling boost heart health. In addition to yoga, Tracy likes the data centric classes at Orangetheory Fitness. The Peloton Interactive app is accessible to everyone and is a less expensive and convenient option. For those who truly feel they have no time, the NY Times "7 minute workout" is a great starter, science based and great when you are traveling. Apps that Marcus recommends using include Future and Ladder.  Eat a nutrient-dense, plant-based diet – when thinking about a meal or ordering out, start with veggies. Limit processed foods, added sugar, saturated fats and alcohol. As Dr. Peter Attia says: “no amount of ethanol is recommended for human consumption.” Explore supplements like vitamin D, omega-3s, magnesium and turmeric which have science supporting their anti-aging effects. Tracy also likes to test her levels in between doctor visits with InsideTracker and likes AG1 as a daily vitamin supplement. Marcus likes to use his Future App and a service called Friend that Cooks for his meal prep and tracking his macros.  Manage stress - Chronic stress takes a toll on the body and accelerates aging. Build in daily relaxation practices like meditation, yoga, deep breathing. Tracy does hot yoga 4x per week. Marcus meditates and journals daily. His favorite app for breathwork and meditation is O-P-E-N. A great way to start meditation is the Calm app.  If you don’t have 2 minutes to meditate it may be a sign you really need it! We are not doctors and this is not advice. However, we see many new developments in this space and are sharing what works for us.  What are your go-to tips for living long and living well? We are always interested in learning new ways to optimize my health and lifespan. Looking forward to reading your comments and ideas! #KauffmanFellows #longevity #healthandwellness #agetech #vc

I've made some big mistakes this year trading sleep for a few extra hours of work... it was a big mistake. Here's why... Did you know inadequate sleep doesn't just leave you groggy but significantly impairs cognitive functions and memory? I've been guilty of burning the midnight oil, thinking it's a shortcut to success. Big mistake. My mistake: Trading sleep for extra work hours. Try this instead: Commit to a consistent sleep schedule and get those crucial 7-8 hours. Still think you can function just fine on less sleep? These insights, research findings, and benefits will make you think again: ====== Benefits of Quality Sleep: ✅ Enhanced Memory Retention ✅ Improved Focus and Concentration ✅ Stronger Decision-Making Abilities ✅ Better Emotional Regulation ✅ Increased Creativity ✅ Improved Physical Health ✅ Boosted Immune System ✅ Greater Longevity Intrigued? There's more... ====== The Science of Sleep - Did You Know? 🌙 Dr. Matthew Walker's Research: Demonstrated that students with 8 hours of sleep retained almost double the information compared to those with 6 hours. 🧠 Essential Brain Functions: Sleeping less than 7 hours can disrupt critical brain processes, including memory consolidation. 🕒 Timing Matters: Going to bed late can cut down vital melatonin and serotonin levels, impacting mood and learning. ====== Sleep Deprivation - The Hidden Costs: 🛑 Cognitive Impairment 🛑 Reduced Professional Performance 🛑 Increased Stress and Anxiety 🛑 Higher Risk of Chronic Diseases 🛑 Decreased Emotional Well-being ====== Effective Sleep Strategies: 📅 Set a Consistent Sleep Schedule: Stick to the same bedtime and wake-up time. 🚫 Limit Screen Time Before Bed: Turn off those blue-light-emitting devices. 💤 Create a Restful Environment: Ensure your bedroom is quiet, dark, and comfortable. 🛌 Prioritize Sleep: Treat it as a non-negotiable aspect of your success strategy. ====== Underestimating the power of sleep is underestimating the power of your success. A well-rested brain is a high-performing brain. 🚀💤 How do you ensure a good night’s sleep for maximum productivity? Share your sleep rituals in the comments! 🦍Keenan Hart💜 Hart, signing off – remember, in the world of hustle, sleep is your secret weapon. #SleepForSuccess #ProductivityHacks #HealthyLiving #EntrepreneurLife #MentalWellness

It’s difficult to go more than a week or two without coming across a coverage of a new medical development that just might slow down the negative aspects of the biological aging process. Like anyone else, I get excited when I see these stories, but that excitement comes with a note of caution. I worry that if we wait for a “magic bullet” that will keep us "young", we will continue to devalue the benefits of advancing age and we will abandon responsibility for taking care of ourselves. And there should be no doubt, our actions play a huge part in our quality of life as we age. It’s important to remember that just 40% of healthy longevity is medical care and genetics, and 60% is lifestyle and environment. So much of that 60% comes down to our choices. There are countless proactive, preventative things we can do that can extend our healthy years, starting with: ✅Diet ✅Exercise ✅Volunteering ✅Community engagement ✅Social interaction ✅Mental stimulation Even simply having a positive attitude about our own aging makes a difference. But all of this requires us to be a participant in our health and health care. It requires personal responsibility. That’s why people like Juniper Communities CEO Lynne Katzmann and Christian Living Communities CEO Jill Vitale-Aussem use words like “citizenship” in their work. As Lynne wrote in a recent Senior Housing News piece, “We are all health care citizens with both rights AND responsibilities for our own health.” (Link: https://lnkd.in/e5_u-g5d) Similarly, Jill, a Nexus Insights fellow, says “There’s not been one study that says to live a long and healthy life you should live a life of leisure and have everything done for you.” I couldn’t agree more. Of course we want scientists to continue to look for treatments that could improve our later years by extending our health span, not just our lifespan. But we also need a health care system that has more done *with* and *by* older adults, as opposed to having so much done *for* and *to* them. We need to train medical students and doctors to empower their patients, helping them take charge of their own health and healthy longevity. In other words, healthy longevity needs to be less about prescribing a pill, and more about prescribing a lifestyle that older adults can enact on their own. That would be a real breakthrough. (Illustration by Maria Fabrizio, from this smart NPR story: https://lnkd.in/e98VTnUu)

As soon as I turned 60, my focus on longevity intensified. I want to be as healthy as possible for as long as possible. I know many of you want the same. You want to live a long, active, engaged, healthy life and die young as late as possible. Advances in public health, surgery, and medicine are trying to extend our lifespan, but what about our health­span? Your lifespan is how long you live. Your healthspan is how many years you live a healthy, vibrant life. You want your healthspan to equal your lifespan. The new science of longevity, based on the principles of Functional Medicine, is the science of health and restorative and regenerative medicine. It is not just treating dis­ease but also building resilience and vitality long­term. If you believe your genes are stacked against you, this is even more reason to double down on the science of creating health. A large European study called EPIC found that incorpo­rating four simple behaviors can dramatically reduce your risk of developing diseases of aging (Alzheimer’s, diabetes, heart disease, and cancer). These include not smoking, exercising three and a half hours a week, eating a healthy diet, and maintaining a healthy weight. These four behav­iors alone seemed to prevent 93 percent of diabetes cases, 81 percent of heart attacks, 50 percent of strokes, and 36 per­ cent of all cancer cases. I’ve experienced these amazing advances firsthand—chronologically, I’m 63, but my biological, or “inner” age, is only 42.

What if the most important investment you’ll ever make… is in your own health? In 2007, I made a personal decision to take my health seriously. That journey—now nearly two decades in the making—has been a process of continuous learning, discipline, setbacks, and breakthroughs. From nutrition and strength training to cardiovascular health and proactive screenings, I’ve seen firsthand how lifestyle choices compound over time. This recent Bloomberg article caught my attention: "Can You Defy Aging in Your 60s?" A 66-year-old writer documents his effort to reclaim his energy, strength, and focus by changing his habits—cutting alcohol, dialing in nutrition, recommitting to movement, and prioritizing recovery. The results? Remarkable improvements in physical, mental, and emotional well-being. His story aligns with what leaders like Dr. Peter Attia have emphasized: the earlier you begin, the more lifespan and healthspan you preserve. You don’t just live longer—you live better, with greater vitality and resilience. To those in their 20s, 30s, and 40s: The work you do now determines the body and mind you’ll have at 60, 70, and beyond. A few key takeaways from the article: Muscle is medicine. Resistance training is foundational. Food is fuel. A nutrient-dense, anti-inflammatory diet matters more than calories alone. Sleep isn’t optional. Recovery is where progress happens. Mindset drives momentum. You’re not too old—or too young—to start. I’m grateful for the wake-up call I had back in 2007. For me, that inflection point changed everything. If you're waiting for the "right time"—it's now. Here’s the article: https://lnkd.in/ejPDrWBc #healthspan #lifespan #longevity #leadership #wellness #PeterAttia #fitness #healthyaging #preventativemedicine #executivehealth

Today's stack of personalized books on their way to curious readers. #1 New Release Based on more than 55 million people over 90 years, WHEALTHSPAN is an evidence-based look at reaching the top 10% of lifespan on average genetics and informed living. + Building and preserving healthspan and hard-earned wealth starts with unraveling the noise, myths, and confusion. + Americans are not all living longer. Since 2010, for every person living longer, another is dying younger. Where do I fit into that reality? + Ischemic heart and stroke is 3.77x the next leading cause of death (Alzheimer’s) in adults age 65+ and is largely preventable. How can I understand and manage my risk? + Longevity diets are far easier, affordable, and appealing than we’ve been led to believe. What diverse and fabulous foods love me in return? + The average 60-year-old will add 11 more years (42% bonus) by reaching the 90th percentile. What are proven ways to get on that trajectory? The longevity industry has baited us with anti-aging hacks and supplements that are great for sales, but the human data overwhelmingly says those strategies are not working. A decades-long slide now leaves the U.S. outside the top 50 countries for life expectancy. Every other country has made steady progress toward living longer, and even inside the U.S., there are over 60 communities with life expectancies of over 90. These represent millions of people living happy, healthy, active lives. It’s not access to better food, housing, and medicine. What are they doing right? WHEALTHSPAN is a foundation of knowledge, inclusive of cultural and value differences that make us all unique. We all have simple and easy ways to live better longer; the secret is in learning where our individual opportunities are hiding and what works best for each of us. Following knowledge is far more reliable than following the pack. You will learn what aging really is, how our choices influence our biology, and how interdependent they are. The five foundations of Whealthspan, Mind, Environment, Diet, Activity, and Community (MEDAC), work together to create predictable outcomes, both near and long term, often for minimal investment of time. Moving and inspiring stories are interspersed throughout the book, reminding us that the secrets of human life aren’t found in research laboratories or DIY, 10-step listicles to looking younger. “It’s like reading downhill,” was one editor’s comment. With over a dozen testimonials from leading physicians, economists, and aging experts, Whealthspan is the most practical, grounded, and enjoyable books of its kind. You’ll feel better about yourself and look forward to aging well as one of life’s best gifts. Read the reviews at https://a.co/d/0fEpZpGR Want a personalized copy? Just let me know.

🕒 Aging Post-40s: Why Does It Seem Faster and How Can We Slow It Down? Have you noticed that once we cross the 40-year mark, it can sometimes feel like the aging process accelerates? Why is that? The answer lies in changes in our body's natural processes, lifestyle habits, and emotional well-being, including the health of our gut microbiome. Here are 10 strategies to embrace a more vibrant, youthful life: Eat for Your Gut Microbiome 🦠: The health of our gut plays a vital role in aging. Supplement Wisely 💊: Supplements like NNM and Resveratrol can have anti-aging effects. Stay Active 🏃♂️: Regular exercise keeps your body fit and youthful. Hydrate Well 💧: Drink plenty of water to keep your skin radiant. Work in your Circadian Rhythm ☀️: Spend more time outside and rebalance your internal clock. Manage Stress 😌: Practice mindfulness to reduce chronic Stress. Get Quality Sleep 🛌: Restorative sleep is essential for rejuvenation. Build Strong Relationships ❤️: Foster social connections for emotional well-being. Avoid Smoking and Excessive Alcohol 🚭🍷: Both can lead to premature aging. Find Your Purpose 🎯: Connecting with your life's purpose can infuse you with energy and vitality. As I get closer to my mid-40s, I aim to age with vitality and wellness. I see my body as the temple of my soul, a precious vessel chosen for this journey. My message to you: Strive to be kind to yourself and nourish your body with the best care, recognizing the sacred connection between body and soul. Please share this post to inspire others! Hi! I'm Dr. Rosemarie Rutecki; I'm a Functional Medicine Practitioner. I help professionals feel, look and perform better from the inside out using the latest cutting-edge functional medicine strategies. Ring my 🔔 for more health tips. #functionalmedicine #guthealth #TheRuteckiMethod

For our longevity, happiness and to proactively enhance our health, what are some key actions that we can take? In the Emory University School of Medicine CBCT course that I certified as a teacher in, we learned about an evidence based approach that reduced stress levels, reduced inflammatory hormones that can cause disease, and helped focus. This was done by raising awareness of how our mind can influence our ability to think clearly, as well as influence our emotions. There is a great deal of research supporting this. In one study of second year medical students undergoing training, a group was randomized to the techniques of brain training and compassion; the other was not. Compared to the non intervention group, students in the CBCT group reported increased compassion, and decreased loneliness and depression. Just like going to the gym builds physical muscles, strategies to help mindset can build resilience. Some of the known and researched strategies to help our health and mindset are: 1. Connection to others- family, friends, (and pets too!) 2. Nature- sunlight can increase the release of serotonin, a mood elevating hormone 3. Compassion and kindness to others- this actually activates the 'givers high' - and biologically, serotonin, dopamine levels often go up which reduces feelings of depression. As we head into the weekend, I hope we all have a chance to 'activate' our mindset, increase resilience and give our health a boost, by incorporating these 3 strategies. Have a great Saturday! Joan-Marie Stiglich, ELS Matthew Holland Jonathan Fisher, MD FACC Dr. Sharon Horesh Bergquist Vineet Arora MD MAPP Shikha Jain, MD, FACP Christian Bagge Meg Barron Brandon S. Aylward, PhD Solome Tibebu Navin Goyal MD Jennifer Shannon M.D. Rain Henderson Laxmi Naik MD, ABIHM, IFMCP, ABEM, ABOM Amy Wigler Prriti Narain Deepa Sheth Sachin H. Jain, MD, MBA #resilience #leadership #mentalwellness #balance #depression