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A <keyword id="20558223" type="General" weightage="20" keywordseo="blood-test" source="keywords">blood test</keyword> measuring two specific fats, along with <keyword id="20100635" type="General" weightage="20" keywordseo="inflammation" source="keywords">inflammation</keyword>, could help predict a woman's risk of developing heart conditions in the next 30 years, according to a study of nearly 28,000 women in the US. The two fats in one's blood sample that the test measured were LDL, or 'bad' <keyword id="19898368" type="General" weightage="20" keywordseo="cholesterol" source="keywords">cholesterol</keyword>, and lipoprotein(a), which is partly made of LDL. Inflammation was measured by detecting levels of high-sensitivity C-reactive proteins. When the three measures -- inflammation, cholesterol and lipoprotein(a) -- of a woman's blood sample were analysed together, researchers found that women having the highest levels were 2.6 times more likely to have a major adverse <keyword id="23010849" type="General" weightage="20" keywordseo="cardiovascular-event" source="keywords">cardiovascular event</keyword>, including a heart attack. The link was found to be even stronger for stroke -- women with the most elevated levels were 3.7 times more likely to experience a stroke over the next 30 years, the team of researchers, including those from Brigham and Women's Hospital, US, said. They added that the three measures can better predict the risk of major cardiovascular events over the next three decades than measuring only one. The findings were published in the <keyword id="20060225" type="General" weightage="20" keywordseo="New-England-Journal-of-Medicine" source="keywords">New England Journal of Medicine</keyword>. "We can't treat what we don't measure, and we hope these findings move the field closer to identifying even earlier ways to detect and prevent heart disease," author Paul M Ridker, Brigham and Women's Hospital, said. For the study, the researchers analysed blood samples and medical information from 27,939 healthcare providers living in the US, who participated in the <keyword id="23010850" type="General" weightage="20" keywordseo="Womens-Health-Study" source="keywords" meta.keywordsubtype="org" meta.entityname="Women's Health Study" meta.hostid="261" meta.entityid="Women's Health Study">Women's Health Study</keyword>. The women were on average aged 55 at the study's start (1992-1995) and followed for 30 years. Over the study period, about 3,660 of the women experienced a major cardiovascular event for the first time, including a heart attack, stroke, or death due to related reasons. Assessing cardiovascular risk individually due to each of the three measures, the researchers found that the women having the highest levels of inflammation had a 70 % higher chance of a major cardiovascular event. The women with the highest levels of 'bad' cholesterol and lipoprotein(a) were found to be at a 36 % and 33 % higher chance, respectively, of developing heart-related conditions. While only women were studied for this research, the researchers expect to find similar results in men, they said. Studies in recent years have shown how high levels of inflammation can interact with fats to compound heart disease risks, which helps explain why lower levels are better, according to the researchers. They explained that immune cells, which help the body repair wounds or infection, can also sense the accumulation of extra cholesterol in cells or become active in response to the build-up of plaque and send out inflammatory signals. This creates a hyper-inflammatory environment where plaque can form, become larger, or even rupture -- and cause cardiovascular events, the authors said. Through a combination of lifestyle changes and drug therapy, the researchers said that each of the three risk factors can be addressed. Studies have shown that lowering cholesterol and inflammation both significantly reduce the risk of heart attack and stroke, they said. The new data strongly supports earlier and more aggressive use of targeted preventive interventions, particularly among women for whom cardiovascular disease remains under-diagnosed and under-treated, the researchers said.

Fats in blood, with inflammation, could better predict heart disease risk in women, study finds

Every few weeks or months, the media reports on a new study that tantalisingly dangles the possibility of a new <keyword id="19913384" type="General" weightage="20" keywordseo="drug" source="keywords">drug</keyword> that promises us longer, healthier lives. The latest study centres around a drug involved in targeting <keyword id="22473394" type="General" weightage="20" keywordseo="interleukin-11" source="keywords">interleukin-11</keyword>, a protein involved in <keyword id="20100635" type="General" weightage="20" keywordseo="inflammation" source="keywords">inflammation</keyword>. Blocking this protein appeared to help mice stave off disease and extend their life by more than 20%. If only defying the ravages of time could be achieved through such a simple and effort-free way - by taking a pill. But as is so often the case, the real-world significance of these findings falls a fair way short of the hype. The role of inflammation in disease and <keyword id="19900302" type="General" weightage="20" keywordseo="ageing" source="keywords">ageing</keyword> <keyword id="20210083" type="General" weightage="20" keywordseo="chronic-inflammation" source="keywords">Chronic inflammation</keyword> in the body plays a role in causing disease and accelerating ageing. In fact, a relatively new label has been coined to represent this: "<keyword id="22554558" type="General" weightage="20" keywordseo="inflammaging" source="Orion">inflammaging</keyword>". While acute inflammation is an important response to infection or injury, if inflammation persists in the body, it can be very damaging. A number of lifestyle, environmental and societal drivers contribute to chronic inflammation in the modern world. These are largely the factors we already know are associated with disease and ageing, including poor diet, <keyword id="155531" type="General" weightage="20" keywordseo="lack-of-exercise" source="Orion">lack of exercise</keyword>, <keyword id="6364492" type="General" weightage="20" keywordseo="obesity" source="Orion">obesity</keyword>, stress, lack of sleep, lack of social connection and pollution. While addressing these issues directly is one of the keys to addressing chronic inflammation, disease and ageing, there are a number of research groups also exploring how to treat chronic inflammation with pharmaceuticals. Their goal is to target and modify the molecular and chemical pathways involved in the inflammatory process itself. What the latest research shows This new interleukin-11 research was conducted in mice and involved a number of separate components. In one component of this research, interleukin-11 was genetically knocked out in mice. This means the gene for this chemical mediator was removed from these mice, resulting in the mice no longer being able to produce this mediator at all. In this part of the study, the mice's lives were extended by over 20 per cent, on average. Another component of this research involved treating older mice with a drug that blocks interleukin-11. Injecting this drug into 75-week old mice (equivalent to 55-year-old humans) was found to extend the life of mice by 22-25%. These treated mice were less likely to get cancer and had lower cholesterol levels, lower body weight and improved muscle strength and metabolism. From these combined results, the authors concluded, quite reasonably, that blocking interleukin-11 may potentially be a key to mitigating age-related health effects and improving lifespan in both mice and humans. Why you shouldn't be getting excited just yet There are several reasons to be cautious of these findings. First and most importantly, this was a study in mice. It may be stating the obvious, but mice are very different to humans. As such, this finding in a mouse model is a long way down the evidence hierarchy in terms of its weight. Research shows only about 5% of promising findings in animals carry over to humans. Put another way, approximately 95% of promising findings in animals may not be translated to specific therapies for humans. Second, this is only one study. Ideally, we would be looking to have these findings confirmed by other researchers before even considering moving on to the next stage in the knowledge discovery process and examining whether these findings may be true for humans. We generally require a larger body of evidence before we get too excited about any new research findings and even consider the possibility of human trials. Third, even if everything remains positive and follow-up studies support the findings of this current study, it can take decades for a new finding like this to be translated to successful therapies in humans. Until then, we can focus on doing the things we already know make a huge difference to health and longevity: eating well, exercising, maintaining a healthy weight, reducing stress and nurturing social relationships.

A drug that can extend your life by 25%? No, don't hold your breath just yet

<ul class="summary-list"><li>Supplements marketed to improve longevity are booming.</li><li>But longevity doctors say, actually, less is more when it comes to flashy supplements.</li></ul>Renew your mitochondria. Rejuvenate your cells. Bring back that youthful muscle strength. Improve your fertility.Over the past several years, a plethora of <a target="_blank" class="" href="https://www.businessinsider.com/nestle-and-loreal-are-betting-on-urolithin-a-longevity-supplement-2024-10">new supplements</a> have emerged on the scene, promising to boost human longevity and preserve youthfulness. Now, longevity doctors are scrambling to get people to slow down."In our clinic, we are de-prescribing," Dr. Andrea Maier, a leading longevity doctor who runs both a private and a public longevity clinic in Singapore, told Business Insider. "We first have to diagnose what's wrong, what somebody needs, and that might differ."Maier, also a professor of medicine and functional aging at the National University of Singapore, is one of several longevity medicine doctors who told BI that they are recommending patients <a target="_blank" class="" href="https://www.businessinsider.com/supplement-expert-doesnt-take-supplements-eats-vegan-2023-11">stop taking many of the supplements</a> they have learned about online."People think that more helps more, and it's not the case," Dr. Evelyne Bischof, who practices longevity medicine in China, Switzerland, and Israel, told BI. "There are interactions, there are side effects."Bischof and other longevity medicine practitioners say the trend toward overdoing it has been supercharged in recent years by more aggressive and flashy online marketing of longevity supplements. Ads on Facebook, books by longevity influencers, along with <a target="_blank" class="" href="https://www.businessinsider.com/equinox-40000-membership-optimize-longevity-health-years-2024-5">gyms</a> and <a target="_blank" class="" href="https://www.businessinsider.com/rich-people-obsessed-longevity-luxury-hotels-iv-drips-mri-scans-2024-10">resorts</a> are touting antiaging fixes.According to a recent <a target="_blank" href="https://www.mckinsey.com/industries/consumer-packaged-goods/our-insights/the-trends-defining-the-1-point-8-trillion-dollar-global-wellness-market-in-2024">McKinsey survey</a>, demand for healthy aging products is soaring; 70% of American consumers across all age groups are spending more in this category than they used to post-pandemic.Doctors like Maier and Bischof say supplements can slowly build up to dangerous health issues, impacting vital organs like the kidneys and the liver or interacting with other drugs and supplements in toxic combinations.Increasingly, they are seeing concerning results from blood, urine, and other tests on patients who take many different products.<h2 id="ac30069c-c621-4f87-835b-6cece95b1fb0">Overdoing supplements can hurt your health</h2><div type="image" title="hand with lots of different supplements in it" height="3449" width="5142" msid="115111811" hostid="261" sizebytes="403768"></div>In the past, patients typically hadn't invested in healthy aging supplements on their own. They would learn about them for the first time from their <a target="_blank" href="https://www.businessinsider.com/what-is-a-longevity-clinic-executive-physical-2024-5">longevity medicine</a> doctor, said Bischof, who serves patients at hospitals in Shanghai and Tel Aviv, as well as in her own VIP concierge longevity medicine business.Things have shifted since the pandemic. In the public clinic where she works in Israel, she estimates that 20% of patients come in with a laundry list of longevity supplements in their regimen, most of them too highly dosed."Five years ago, it was really the opposite," Bischof said. "It was trying to convince a patient to actually take a supplement — besides the vitamins."In her practice, she has seen through clinical testing how supplements can build up in vital organs. One 40-year-old patient who "really overdid" his longevity supplement doses had a biological age four years older than his actual age, as measured by his blood. He also had suboptimal kidney function.He didn't want to quit taking the pills (Bischof did not name the products), but his subsequent blood tests were only looking worse and worse, and his biological age kept creeping up.Eventually, Bischof was able to convince the patient to stop taking his longevity supplements. "And, of course, the <a target="_blank" href="https://www.businessinsider.com/what-is-biological-age-is-reverse-aging-possible-2023-2">biological age</a> reversed," she said.Others have noticed the same trend.Pharmacologist Myriam Merarchi, founder and CEO of the Swiss fertility and biological age testing company Beyond Genomix, sees a lot of "biohackers" wanting to test their telomeres, since telomere health is tightly correlated with aging. The ones with a "suitcase" full of supplements tend to have horrible results."You take 50 pills a day that are interfering with every metabolic pathway of your cells," Merarchi said. "Of course!"<h2 id="df59810c-9839-43c6-9998-cedfc378ce6a">The interactions doctors worry about</h2><div type="image" title="Maier with a dog on the couch" height="1772" width="1181" msid="115111809" hostid="261" sizebytes="156708"></div>Longevity supplements are a booming market. Popular new products touted on TikTok and Instagram include <a target="_blank" href="https://www.businessinsider.com/what-is-nad-longevity-supplement-hollywood-uses-prevent-aging-2024-7">NAD boosters</a> (a popular antiaging supplement among the Hollywood elite), <a target="_blank" href="https://www.businessinsider.com/nestle-and-loreal-are-betting-on-urolithin-a-longevity-supplement-2024-10">urolithin A</a> (ostensibly boosts cellular health, improves muscle strength, and slows aging), and coenzyme Q10 (a popular antioxidant for fertility and aging).Doctors are also seeing a lot of alpha-ketoglutarate (AKG). The compound, being <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/37217632/">studied clinically</a> as a potential antiaging supplement, is one of the main ingredients in a new $49 "Longevity Mix" sold by tech biohacker Bryan Johnson.Dietician Naras Lapsys, chief clinical officer at Chi Longevity, a private clinic in Singapore, says many people are piling these newer pills on top of older, popular longevity supplements. That could be resveratrol (used for heart health) or spermidine (touted as being good for rejuvenating cells)."If you're taking a longevity supplement, there's no evidence to suggest at all taking one is good and therefore two is even better and three is even better again," Lapsys said. "A good starting point is to strip down to a lesser number and start measuring."Someone who's dehydrated regularly might want to think twice before taking a supplement like NMN, which can <a target="_blank" href="https://www.biorxiv.org/content/10.1101/2024.04.09.588624v1.full.pdf">build up in the kidneys</a> and cause inflammation. CoQ10 can make blood thinners less effective, and resveratrol might <a target="_blank" href="https://www.mskcc.org/cancer-care/integrative-medicine/herbs/resveratrol">help hormonal cancers</a> like breast cancer thrive and proliferate."If you are just taking supplements because a book has told you or an influencer has told you, if we think about levels of evidence, that sits pretty low," Lapsys said. "Test, don't guess."<h2 id="5a439981-0ef7-46e4-98d0-bdda1f648469">Experts recommend a personalized, data-driven approach</h2>All of this is deeply personal. One patient might benefit from getting more calcium, while another could benefit from ditching their B vitamins."I understand that not everybody can get a doctor," Bischof said. "We're trying to say, just educate yourself on what could be the side effect and how — a little bit — to track it."For patients who are excited about longevity supplements, Bischof recommends cycling them, taking one for a few months, and then pausing instead of taking them continuously throughout the year.When you are taking a new kind of longevity supplement, you should keep tabs on how it is affecting your health in specific ways. Is your <a target="_blank" href="https://www.businessinsider.com/vo2-max-explained-what-is-good-how-improve-2024-3">VO2 max</a> improving? Do you have fewer colds during flu season than you used to? These are the kinds of simple check-ins that can help determine if a supplement is doing something for you."Have at least one marker that you can follow, an objective marker, to make sure that it's actually helping you," Bischof said. "Do not take something where you think it might help. You need to have an objective measure that will confirm that it works for you at this dose, at this frequency, at this age, in your current situation."

Longevity doctors are scrambling to get patients to stop taking flashy, expensive supplements

<ul class="summary-list"><li><keyword id="22003702" type="General" weightage="20" keywordseo="urolithin-a" source="keywords">Urolithin A</keyword> supplements are gaining popularity with longevity investors and influencers.</li><li>Studies suggest the plant compound may recharge old cells, boost muscle, and fortify immune health.</li></ul>In late September, a select group of people gathered in Gstaad, a posh ski town in the Swiss Alps, for the fifth annual <a target="_blank" class="" href="https://www.businessinsider.com/longevity-investments-ultra-rich-are-making-supplements-devices-2024-10">Longevity Investors Conference</a>. Researchers and founders demoed new products, while venture capitalists and CEOs scouted out fresh partnerships. Would-be investors were largely looking for short-term wins, not far-off moonshots. They want products that can realistically be used in the next several years, like at-home red light therapy panels and scaleable blood tests that can <a target="_blank" href="https://www.businessinsider.com/what-is-the-maximum-age-of-humans-115-or-older-2023-3">measure aging</a>. This year, the conversation quickly turned to the <a target="_blank" href="https://www.businessinsider.com/5-supplements-for-longevity-and-anti-aging-expert-recommendations-2023-12">supplement</a> du jour, the compound that has drawn investment from both Nestlé and L'Oréal: Urolithin A. Derived from an antioxidant found most abundantly in pomegranates, it is what gastroenterologists call a "postbiotic" — something our guts produce in small amounts after digesting foods, including berries, <a target="_blank" href="https://www.businessinsider.com/blue-zones-expert-shares-cheap-longevity-supplements-beans-walnuts-2024-5">walnuts</a>, and pecans, which contain bioactive compounds called ellagitannins. Recent <a target="_blank" href="https://www.sciencedirect.com/science/article/pii/S1568163724002241/">studies</a> suggest few of us (40% at best) have the microbiome to produce good amounts of urolithin A from our diet. Short-term studies have found that urolithin A supplements can help worms live longer, mice run longer, and humans get stronger. There's also reason to believe that topical creams and serums could do something similar for your skin, increasing firmness and bringing back some youthful elasticity. This is a saturated market. There's no shortage of supplement companies putting out their own compounds and conducting studies, vying for the attention of deep-pocketed investors. Urolithin A — in particular, the supplement company <keyword id="19895626" type="General" weightage="20" keywordseo="timeline" source="keywords">Timeline</keyword>, which is exclusively focused on an expensive and patented form of this compound — is rising above the fray. The company's magic sauce combines smart branding, enticing data from well-controlled clinical trials, and the fact that this compound has proven effective in a full spectrum of products, from skincare to smoothie powder. Timeline's research has also opened new avenues to developing antiaging <a target="_blank" class="" href="https://www.vandria.com/press-release-21082024/">pharmaceutical drugs</a>. <h2>Discovering a compound with huge business potential</h2> <div type="image" title="timeline supplements" height="2800" width="2100" msid="114595250" hostid="261"></div>Urolithin A is a promising antiaging compound because it promotes "mitophagy," a cleanup process that keeps our cells healthy and youthful. It refreshes our mitochondria, which kicks cells into action. Timeline cofounder and president Chris Rinsch went all in on urolithin A back in the early 2000s. Rinsch, a molecular biologist and former biotech VC, was impressed by early lab research that showed pomegranates' effect on cell rejuvenation. He had an educated hunch that this postbiotic could have huge potential as a wellness product. Starting in 2008, Rinch's supplement company, Amazentis, funded over a dozen <a target="_blank" href="https://pubmed.ncbi.nlm.nih.gov/?term=Rinsch%20C&amp;sort=date&amp;page=2">studies</a> on urolithin A, including some relatively large, placebo-controlled trials in people — a rarity in supplement research. "The intention was to really bring the rigor of science coming from the biotech industry to the nutrition space because we felt there could be some really important innovations, particularly in this field of longevity," Rinsch told Business Insider. Right away, in-house and independent researchers were impressed with the nutraceutical effects. "It was a dream compound to work on," Johan Auwerx, one of the first independent consultants who worked with Amazentis on urolithin A, said. Auwerx, now a consultant for Timeline (and a few drug companies), is an academic research scientist who studies metabolism and mitochondria. He's worked on industry-disrupting antiaging supplements before, including once-buzzy resveratrol and <a target="_blank" href="https://www.businessinsider.com/what-is-nad-longevity-supplement-hollywood-uses-prevent-aging-2024-7">NAD+ boosters</a>, the hot new supplement that elite biohackers and celebrities are taking for longevity. He found evidence that urolithin A could not only extend life and improve fitness in animal models but also improve strength in adults from age 40 to 90. That is unusual because what works in animals rarely translates so seamlessly to humans. It was enough to run with. In early 2020, Rinsch launched the supplement brand Timeline at <a target="_blank" href="https://www.businesswire.com/news/home/20200123005820/en/Amazentis-Announces-the-Launch-of-Timeline%E2%84%A2-Cellular-Nutrition-at-the-World-Economic-Forum-in-Davos">Davos</a>. The company started out with a powder supplement meant to be eaten in yogurt and smoothies. Timeline has since added oral capsules (around $100 for a one-month supply), face creams ($250 for a bottle of day cream), and a serum ($280 per bottle). Rinsch said the company's sales were up 100% last year. They are projected to double again by the end of 2024. <div type="image" title="Dr. Mark Hyman speaking into a microphone." height="683" width="1024" msid="114595261" hostid="261"></div><h2>Longevity researchers, while quietly impressed, urge caution</h2>A lot of Timeline's success can be attributed to marketing. It has become a favorite of longevity influencers with huge followings in the US; Timeline partners with stars including Bulletproof Coffee founder Dave Asprey, longevity guru Dr. <keyword id="23762392" type="General" weightage="20" keywordseo="mark-hyman" source="keywords">Mark Hyman</keyword>, and Gwyneth Paltrow's functional medicine coach, <keyword id="23762391" type="General" weightage="20" keywordseo="will-cole" source="keywords">Will Cole</keyword>. Urolithin A has also captured the attention of longevity researchers, who are typically more skeptical about products promising to make you young again. Timeline was on the agenda at this year's ARDD, an annual <a target="_blank" href="https://www.businessinsider.com/longevity-experts-eat-nordic-meals-salad-sourdough-moderation-2024-9">longevity research conference</a> held in Copenhagen in August. Dr. Dominic Denk, a cancer researcher at Frankfurt University Hospital in Germany, told Business Insider on the sidelines of ARDD that he believes "pretty much all dietary supplements don't work." Urolithin A surprised him, though. He studied how urolithin A impacted cancer treatments in mice and was so impressed by the positive results that he did a follow-up study, testing its impacts on aging in healthy people. "People just tell me they feel more sharp, more refreshed, less out of breath," Denk said. Pretty soon, he started taking Timeline himself in a bid to keep his muscles healthy and strong and avoid some of the chronic inflammation that is a hallmark of so many age-related diseases and illnesses, from cancer to the flu. He cautioned that he "wouldn't recommend people throughout all continents just take the stuff." Human studies of Timeline's urolithin A have been conducted on wealthy, white populations, chiefly in Switzerland, so we don't know for sure how effective this would be for everyone. Most of the trials have only lasted for a few months. The lack of long-term data makes some researchers less certain about the true benefits of this buzzy supplement. Andrea <keyword id="23762393" type="General" weightage="20" keywordseo="maier" source="keywords">Maier</keyword>, a leading longevity supplement researcher and doctor who has no affiliation with Timeline, said it's not clear what dose of urolithin A is best, for how long, or what the long-term effects, negative and positive, might include. Even though she thinks the supplement might hold promise for antiaging and is "quite safe," she'd like to see more research. "We cannot really say much," Maier, who is a professor at the National University of Singapore, and who also runs two longevity clinics, said. "For me, not ready for prime time, neither for clinical practice nor really consumer use." Auwerx doesn't take Timeline supplements and agrees more research is needed, but he said he could imagine trying them if he were <a target="_blank" href="https://www.businessinsider.com/longevity-experts-use-walking-test-to-measure-biological-age-2024-9">older and not as strong</a> or sharp as he is now. <h2>Why are skincare and food giants interested in this compound?</h2> <div type="image" title="woman putting on serum" height="3087" width="4631" msid="114595255" hostid="261"></div>It's an unusual business model for a supplement company to focus on only one compound, but Timeline has investments from Nestlé and L'Oréal, the biggest food and cosmetics brands in the world. Both are looking to build out their product lines for the growing set of longevity-seekers poised to spend big in the coming years, hoping to improve their health and prevent the declines that often come with old age. Auwerx said that speaks to the rare versatility of this supplement. "I'm telling you, every tissue where mitochondria are important, you could see a use for urolithin," Auwerx said. "But it should be tested." Correction — October 25, 2024: An earlier version of this story misstated Chris Rinsch's current title at Timeline. Since 2023, he has been the cofounder and president. He was formerly the founding CEO.

Nestlé and L'Oréal are betting on a longevity supplement made from pomegranate juice

<ul class="summary-list"><li>Jocko Willink kept his Navy SEAL habit of waking up early to get an edge in the business world.</li><li>He said the strict, "boring" routine helps him stay focused and prioritize his health and his work.</li></ul>By the time most people wake up, Jocko Willink has finished his workout, sometimes up to three hours long, and is well into his workday managing a podcast, a consulting company, and his namesake supplement line.Each and every day for the <a target="_blank" class="" href="https://www.businessinsider.com/presenting-navy-seal-jocko-willink-leadership-and-discipline-guide">retired Navy SEAL</a> starts at 4:30 a.m., a routine he said gives him more focus and energy to tackle his priorities.Willink said his habit of waking before dawn started in the military, where he learned that rolling out of bed even earlier than required by the strict routine could give him an edge."In the military, I wasn't the strongest guy, the smartest guy, or the fastest guy, which meant I had to work harder and start work a little earlier," he told Business Insider.Willink is CEO and cofounder of the leadership consulting company Echelon Front, cofounder of performance clothing brand Origin USA, and board chairman for Jocko Fuel, which offers protein, energy drinks, and other supplements.As an author, consultant, podcaster, and businessman, Willink said the early start helps him keep up with his busy schedule without losing focus."When I retired, I realized it was important to keep that up because, in the civilian sector, there are all kinds of things that can take your time away from you," Willink said.<h2 id="a87d1620-f1b4-40b0-ae58-ee464dc906fa">The morning routine of a former Navy SEAL</h2>"I feel like my routine is very boring," Willink said — it doesn't compare to the "excitement" he said he experienced day-to-day as a SEAL, navigating life-or-death situations in combat zones.These days, his morning schedule includes:<ul><li>Wake up at 4:30 a.m.</li><li>Put on workout clothes, which are already laid out and organized so they're ready to go (no time wasted).</li><li>Take supplements with ingredients like <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/omega-3-benefits">omega-3 fatty acids</a> to support longevity and reduce inflammation</li><li>Brush teeth</li><li>Work out for anywhere from 10 minutes to 3 hours, depending on the day's schedule. Willink has a fully-equipped home gym, primed for a range of workouts, including calisthenics, weightlifting, and sprint sessions on a rowing machine. On a busy day, Willink aims for a more intense but minimalist session, like hitting a few sets of <a target="_blank" class="" href="https://www.businessinsider.com/navy-seal-jocko-willink-do-burpees-if-you-cant-gym-2020-2">burpees</a> first thing in the morning.</li><li>Start work, which includes scheduling calls and organizing interviews for his podcast.</li><li>Eat the first meal of the day around 10:30 a.m. or later. Willink is a fan of <a target="_blank" class="" href="https://www.businessinsider.com/intermittent-fasting-benefits-and-risks-for-longevity-weight-loss-cancer-2024-4">intermittent fasting.</a></li></ul><h2 id="30e4202a-32b7-4c05-ab86-536ef8f13e58">An early start can help you focus on your priorities</h2>Most people need <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/how-much-sleep-do-you-need">7 to 9 hours of sleep</a> each night for optimal health. Skimping on sleep for a <a target="_blank" class="" href="https://www.businessinsider.com/early-morning-workouts-healthy-get-enough-sleep-2023-10">morning workout</a> can backfire and make it harder to stay healthy and focused, some research suggests.Keeping a <a target="_blank" class="" href="https://www.businessinsider.com/tips-easy-simple-boost-longevity-live-longer-healthier-habits-2024">regular bedtime</a> and wake time, is important for overall health, and <a target="_blank" class="" href="https://academic.oup.com/sleep/article/47/1/zsad253/7280269">research</a> suggests consistency may help you avoid some of the side effects of sleep deprivation even if you're spending fewer hours in bed.That said, a <a target="_blank" class="" href="https://www.businessinsider.com/short-morning-routine-improve-focus-reduce-stress-healthier-life-2024-1">morning routine</a> can help build other healthy habits that might be crowded out by a busy schedule, like staying organized, taking time for self-reflection, and other practices to reduce stress and improve health and productivity in the long term."I realized if I didn't wake up and work out early in the morning, there was a chance I wouldn't be able to do it," Willink said.

A former Navy SEAL says his military-style morning routine helps him stay focused as a business owner

<ul class="summary-list"><li>Longevity investors and entrepreneurs just gathered in Switzerland for an elite, annual conference.</li><li>Business Insider was granted a rare peek inside.</li></ul>The small Swiss town of Gstaad, nestled in the Bernese Alps, looks like a setting ripe for a Sound of Music-inspired fairytale. It's surrounded by green hills and snow-capped mountaintops, and lined with immaculately manicured wooden chalets dripping with pink geraniums.I arrive via train in late September, after the summertime tennis and polo players have left, but before there's enough powder for <a target="_blank" href="https://www.townandcountrymag.com/leisure/sporting/news/g2090/ski-resorts-royalty/">royal</a> skiers to hit the slopes. It's a relatively quiet time of year in this posh resort town. A moment of solitude alongside the Saane river is just as likely to be disrupted by cowbells as a private jet gliding into the valley.<div type="image" title="bird's eye view of gstaad" height="1400" width="2100" msid="114156250" hostid="261" sizebytes="566244"></div>This is where <a target="_blank" href="https://www.businessinsider.com/how-to-improve-longevity-supplements-vs-exercise-and-diet-2024-3">longevity seekers</a> come each fall for an intimate conference connecting investors to entrepreneurs and scientists. Some are trying red light therapy, while others are toting <a target="_blank" href="https://www.businessinsider.com/bryan-johnson-blueprint-basics-anti-aging-monthly-plan-cost-2024-1">Blueprint </a>macadamia paste in their pockets as a pre-lunch snack.Some wear <a target="_blank" href="https://www.businessinsider.com/glucose-monitors-over-the-counter-track-blood-sugar-health-fitness-2024-8">continuous glucose monitors (CGMs)</a> to monitor <a target="_blank" class="" href="https://www.businessinsider.com/keto-drink-for-longevity-and-aging-being-tested-across-us-2024-10">ketosis</a>, or avoid the potatoes at dinner hoping to keep their blood sugar levels steady.<div type="image" title="cheese " height="1401" width="2100" msid="114156249" hostid="261" sizebytes="59288"></div>Organized by Swiss longevity investment firm Maximon for the past five years, the <a target="_blank" href="https://www.longevityinvestors.ch/lic-2024">Longevity Investors Conference</a> in Gstaad caters to a rather narrow set of investors, people who are focused either on improving aging or chasing <a target="_blank" href="https://www.businessinsider.com/longevity-escape-velocity-what-is-it">immortality</a>."We don't share the names, but we already had quite a few billionaires and triple millionaires in St. Moritz attending our events," conference cofounder Marc Bernegger told <a target="_blank" class="" href="https://longevity.technology/news/the-billionaires-are-coming/">Longevity.Technology</a> in 2020, before the first LIC.Doctors from the most influential <a target="_blank" href="https://www.businessinsider.com/what-is-a-longevity-clinic-executive-physical-2024-5">longevity clinics</a> worldwide, from Singapore to Tel Aviv, are here. There are scientists who've spent their entire careers shepherding forward this relatively backwater corner of biology. And then there's the famed tech biohacker Bryan Johnson, who makes a brief video appearance.People are here to chat and connect more than anything. The sessions are short, with most panels and presentations lasting no more than 20 minutes. More time at the conference is devoted to exchanging ideas and getting to know all 130 investors, founders, and researchers who've come to the event, a two-and-a-half day affair where ticket prices start above $4,000.<div type="image" title="nir speaking" height="1401" width="2100" msid="114156254" hostid="261" sizebytes="201750"></div>Investment is flowing into early-stage longevity companies that are bringing tests and products to market.The telomere-measuring company Beyond Genomix, which is positioning itself for both longevity and reproductive health measurements, was here last year pitching itself as a startup. It's back as a sponsor. So is Luminousred — a red light company that installs bright, warm lights into the bathrooms and bedrooms of longevity-seekers hoping to make their skin more youthful and plump, reduce inflammation, or improve the health of their cells.<div type="image" title="red light therapy booth" height="1401" width="2100" msid="114156246" hostid="261" sizebytes="236106"></div>There are some funders and entrepreneurs here chasing far-out investments. Alex Colville from the pioneering longevity venture capital firm Age1 in San Francisco says he wouldn't rule out funding a brain replacement startup, if only he could find one. <a target="_blank" href="http://Tomorrow.Bio">Tomorrow.Bio</a> founder Emil Kendziorra tells the crowd about his new cryopreservation company (it's not body freezing, he insists. Call it vitrification.)<div type="image" title="emil speaking" height="1401" width="2100" msid="114156248" hostid="261" sizebytes="112908"></div>But by and large, there's more excitement for the comparatively "easy" longevity stuff being pitched to investors here from clinics, test makers, supplement creators, and skincare brands, rather than the biotech that will take years of clinical development.L'Oréal's venture capital firm Bold is here chatting about investment into new compounds for improved skin aging. Conference cofounder Tobias Reichmuth (an environmental sustainability and cryptocurrency investor as well as <a target="_blank" href="https://www.markt-kom.com/en/medien/brack-marquard-hein-und-graf-das-sind-die-schweizer-lowen-auf-tv24/">one of the first hosts</a> of the Swiss version of "Shark Tank") announced his longevity-forward "Blue Cruise" icebreaker superyacht will <a target="_blank" href="https://bluecruise.world/">set sail</a> as early as January 2025.<div type="image" title="longevity conference" height="1401" width="2100" msid="114156252" hostid="261" sizebytes="177130"></div>Equipped with Starlink satellite internet, the boat is designed for "floating coworking." It's staffed with a Michelin-starred chef and will head to remote corners of the world including <a target="_blank" href="https://www.businessinsider.com/what-is-rapamycin-and-how-does-it-help-prevent-aging-2023-3">Easter Island (where rapamycin was discovered</a>) and Antarctica, as well as longevity "Blue Zones" like Sardinia, Italy and Okinawa, Japan.<div type="image" title="morning hike " height="1401" width="2100" msid="114156247" hostid="261" sizebytes="478164"></div>Being here in such a relaxed setting with time for questions and conversation, I was surprised to find myself more willing than usual to give some of the longevity hacks on offer a shot. Before dinner one night, I tried a supplement that included <a target="_blank" href="https://www.businessinsider.com/what-is-berberine-this-supplement-isnt-natures-ozempic-2023-6">berberine</a>, the plant compound many TikTokers call nature's Ozempic (it's not really like Ozempic, but it does seem to help stabilize blood sugar when taken before a meal.) 'Why not,' I thought, as my tablemates popped a few capsules each.When I got home, I drank a chalky collagen supplement sample for the first time. (Verdict: Yuck. No thanks).Longevity investments might not have the same returns as <a target="_blank" href="https://www.businessinsider.com/nvidia-stock-price-earnings-party-investors-cult-investing-memes-2024-9">Nvidia stock</a> these days, but Reichmuth says his Maximon longevity fund still expects, on average, an 8% return overall.Marginal investments in ideas like skin <a target="_blank" href="https://www.youtube.com/watch?v=_oxx-cXDZbg">rejuvenation</a> today might reveal a new way to go after aging elsewhere in the body tomorrow. One example of this: Immunology and AI expert David Furman is here discussing his smartphone-enabled "Healthy Selfie" which is designed to measure how well your organs are aging by looking at your face. It could be a reality as early as 2025.After the conference ended, as I took the train into Zurich, watching the world go by out of a big picture window alongside a couple of VC investors who'd attended, it felt like I was on a three-hour tour back to planet reality. Far away from the quaint vacation spot of Julie Andrews, Madonna, and Valentino, there were no more secret garages built into the hillsides, sturdy enough to descend into vast multi-floor caverns with spas and home theaters.I felt like I'd been transported back into real life. Amid the swirling crowd of travelers rushing off to their various destinations, I felt mortal again.

I went to a longevity conference for the ultra-rich. Here's how they're planning to cheat death.

<ul class="summary-list"><li>Ketones are an energy source the brain can use in place of sugar.</li><li>Scientists are testing whether ketone ester drinks may improve human longevity.</li></ul>It's not a fountain of youth, but it may be a tiny sip of it.Scientists at the Buck Institute for Research on Aging in northern California are preparing to study whether a twice-a-day tropical-flavored shot could boost human longevity. The idea is that older people who drink <a target="_blank" href="https://www.businessinsider.com/ketones-fuel-athletic-performance-sports-2017-11">ketone esters</a> — supplements designed to help the body run on ketones instead of sugar — might be able to gain some renewed pep in their step.<a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/keto-diet">Ketones</a> already have a lot of street cred with Silicon Valley biohackers, who celebrate them as the body's "preferred" energy source because they're what our bodies use for fuel when we're fasting or when we don't have enough <a target="_blank" class="" href="https://www.businessinsider.com/glucose-monitors-over-the-counter-track-blood-sugar-health-fitness-2024-8">glucose</a> circulating to keep all of our organs humming along."Actually, they're the preferred backup," Brianna Stubbs, the director of translational science at the Buck Institute, told Business Insider.Ketones are what our body generally burns when it doesn't have enough carbs at the ready. "Whenever there are ketones in the blood, the body will use that as energy in preference to sugar," she said.When ketones are coursing through a person's bloodstream, they're said to be "in ketosis" because ketones — and not glucose — are providing the fuel for their cells. Ketosis is a tool that evolved to protect our brains and bodies from damage during periods of famine. Scientists think this natural ketone metabolism safety switch we've developed could also be harnessed for healthy aging, because a number of organs, including the brain, become less efficient at using sugar for fuel as we age.The nationwide study that Stubbs and her mentor, Dr. John Newman, are launching will aim to measure whether older people drinking ketone shots become less frail, with better <a target="_blank" href="https://businessinsider.com/longevity-experts-use-walking-test-to-measure-biological-age-2024-9">walking scores</a>, or experience improvements in energy, cognition, or mood.<h2 id="1ee8bb80-d6a7-4d69-a0fe-253b34f64173">Ketone drinks are not ketogenic diets in a bottle</h2><div type="image" title="ketone drink" height="1600" width="1600" msid="113915173" hostid="261" sizebytes="44236"></div><a target="_blank" href="https://www.businessinsider.com/intermittent-fasting-benefits-and-risks-for-longevity-weight-loss-cancer-2024-4">Fasting</a>, low-carb, high-fat diets like <a target="_blank" class="" href="https://www.businessinsider.com/how-to-keto-what-is-ketosis-keto-diet-explained-2018-8">keto</a>, and drinking ketone esters can all prompt ketones to circulate in a person's blood. But they don't get to that end result in the same way.Ketone ester drinks don't require the liver to convert fat into ketones, which is what happens with fasting and the keto diet. Instead, they deliver ketones straight to the stomach and the liver, where they are processed and pushed out into the bloodstream."If you were wanting to lose weight, you want to be burning your own fat and turning it into ketones," Stubbs said. Ketone drinks don't do that. "You have not burned your own fat to make those ketones. It's not a shortcut."For several years, scientists thought ketone drinks might be good for athletic performance, taken as a pre-race drink. Even the <a target="_blank" class="" href="https://www.buckinstitute.org/blog/ketone-bodies-likely-good-for-aging-and-maybe-for-the-military-too/">US military invested</a> in the idea. But more recently, Stubbs and other athletes have coalesced around the idea that ketone esters are better tools for athletic recovery.That's how the former Olympic rower uses them. Stubbs recently completed a six-day, 380-kilometer ultramarathon through the craggy mountains of Wales. During her rest stops, she drank ketone esters alongside carbs and protein. She hopes this strategy helps her body recover after hard workouts, maintaining muscle and vigor.<div type="image" title="triathlon swim swimming" height="1335" width="2000" msid="113915175" hostid="261" sizebytes="121272"></div>Because older people already have more trouble using sugar, there's also some hope that ketone esters might be good for helping their bodies maintain strength, potentially reducing inflammation, boosting mood, and improving cognitive function. But that all remains to be seen.Independent fasting and ketosis expert Mark Mattson, former head of the National Institute on Aging's neuroscience lab, said the study is "worth trying.""There is some rationale for why it might help, and it's very safe," he told Business Insider.Mattson's excited to see what kind of effect these drinkable ketones might have on aging brains in particular, since they are more susceptible to cognitive impairment and diseases like Parkinson's.But he also says getting into ketosis through other techniques like intermittent fasting has extra benefits for the body and the brain that shouldn't be discounted.In an initial pilot study Stubbs recently completed at the Buck, ketone drinks appeared safe for adults over 65 when <a target="_blank" href="https://www.medrxiv.org/content/10.1101/2024.04.16.24305925v1">tested</a> during a four-month period. The most common complaints were nausea and upset stomachs, which are common issues with ketosis, even when achieved through fasting or low-carb diets.The new, bigger trial will be a five-month study of 180 adults over 65 years old in California, Connecticut, and Ohio, testing whether ketone esters might help with frailty. Recruitment starts in November.In order to test whether a ketone drink might actually be helpful for aging, Stubbs is aiming to recruit "people who would probably self-describe as slowing down," she said. Maybe these days, walking two blocks is more of a challenge for them than it used to be.Results from the study won't likely be available until 2028, Stubbs said. Assuming positive outcomes eventually surface, she imagines a future in which an older adult who's losing muscle and starting to experience cognitive decline might have a ketone drink every morning and night. But she also says that any eventual geriatric recommendation for ketone esters isn't likely to be one-size-fits-all."If I had my super fit, healthy 90-year-old who took one statin and that was it, and she had no other problems and everything was functioning fine for her, I'd be like, 'Well, you're just adding something else in there that maybe you don't need,'" Stubbs said.

Scientists are testing a keto cocktail for longevity and vigor — without the high-fat diet 

<ul class="summary-list"><li>Chronic inflammation can lead to health conditions such as diabetes and heart disease.</li><li>Researchers developed the Dietary Inflammatory Index to track which diets cause the most inflammation. </li></ul>Dr. James Hébert, director of the University of South Carolina's Cancer Prevention and Control Program, has spent the last several decades of his career studying inflammation. In 2004, he invented the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6416047/">Dietary Inflammatory Index</a>, a way of scoring diets based on how they trigger inflammation in the body.Up until the development of the DII, "there was really no way to quantify the effect of diet on inflammation," <a target="_blank" href="https://sc.edu/study/colleges_schools/public_health/faculty-staff/hebert_james.php">Hébert</a> said.Inflammation can be good for your body in small doses. When you get sick or are injured, your <a target="_blank" href="https://www.businessinsider.in/science/health/news/6-ways-to-help-improve-your-immune-system-and-avoid-getting-sick-during-holiday-travel/articleshow/105515904.cms">immune system</a> kicks into high gear to kill and remove a foreign invader or start healing the injury — a process that creates inflammation. Once the invader is gone or the injury is repaired, the inflammation goes away.But <a target="_blank" href="https://www.insider.com/loma-linda-blue-zone-lifestyle-habits-heart-health-inflammation-2023-10">chronic inflammation</a> — inflammation that persists for months or even years— can damage healthy cells. It can also increase the likelihood of developing diseases like Type 2 diabetes, some types of cancer, heart disease, and asthma.Diet can play a key role in inflammation. Foods that are white, colorless, and lack in flavor — like sugars, white bread, and potatoes without skin — can contribute to chronic inflammation, Hébert told Business Insider.But luckily, the right foods can also prevent and reduce chronic inflammation."Foods that are anti-inflammatory are flavorful, they're colorful, they're nutrient dense — they have a lot of nutrients in them — and they tend to be calorie sparse," Hébert said.Here are 6 <a target="_blank" href="https://www.businessinsider.com/what-is-an-anti-inflammatory-diet">anti-inflammatory foods</a> to incorporate into your diet.<h2>1. Fish</h2><div type="image" title="White fish en papillote with vegetables." height="3648" width="5472" msid="105639861" hostid="261" sizebytes="632694"></div>Fish, especially <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/omega-3-foods">fatty fish</a> like salmon, mackerel, and herring, are rich in omega-3s and have excellent anti-inflammatory properties."If I didn't eat a lot of fish, I'd probably consider taking fish oil," Hébert said.<h2>2. Nuts</h2><div type="image" title="Mixed nuts" height="4990" width="7486" msid="105639862" hostid="261" sizebytes="362390"></div>Like fish, nuts are a good source of omega-3 fatty acids, as well as antioxidants and magnesium, which can also help <a target="_blank" href="http://www.airitilibrary.com/Publication/alDetailedMesh?docid=09647058-200801-201306140008-201306140008-333-336">reduce inflammation</a>.<h2>3. Spices</h2><div type="image" title="A small wooden spice rack with 9 different spices in small spice jars." height="900" width="1200" msid="105639913" hostid="261" sizebytes="56810"></div>Spices have excellent <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/natural-anti-inflammatory">anti-inflammatory properties</a>, according to Hébert.As a general rule of thumb, the stronger-smelling and more flavorful the spice, the better anti-inflammatory properties, Hébert said.Some great anti-inflammatory spices include garlic, turmeric, cinnamon, black pepper, and cardamom.Hébert swirls several different spices like ginger, turmeric, black pepper, nutmeg, cinnamon, and star anise into a Masala chai tea that he drinks daily for its anti-inflammatory properties.<h2>4. Leafy, green vegetables</h2><div type="image" title="broccoli florets on parchment paper with a bit of browned parmesan sprinkled on them" height="667" width="1000" msid="105639914" hostid="261" sizebytes="85228"></div>Vegetables are excellent anti-inflammatory foods, Hébert said. The reason that vegetables are particularly anti-inflammatory is because they typically contain less sugar than fruits.Leafy greens like kale and spinach are rich in vitamin K, which may decrease the likelihood of <a target="_blank" href="https://www.pennmedicine.org/departments-and-centers/ophthalmology/about-us/news/department-news/diet-and-chronic-inflammation">developing some chronic diseases</a>.<a target="_blank" href="https://www.insider.com/high-fiber-foods-blue-zones-longevity-diet-includes-nut-bread-2022-1">Cruciferous vegetables</a>, like broccoli, cauliflower, and cabbage, are also a great option. Cruciferous vegetables are a staple of the cuisine in Sardinia, Italy — one of the world's <a target="_blank" href="https://www.insider.com/blue-zones-cookbook-what-to-eat-to-live-to-100-2019-12#cruciferous-veggies-may-add-years-to-your-life-4">Blue Zones</a> — and are full of nutrients like vitamins A and C, as well as polyphenols, which have antioxidant benefits.<h2>5. Pigmented fruits</h2><div type="image" title="Oatmeal with frozen berries, peanut butter, and seeds" height="4000" width="6000" msid="105639915" hostid="261" sizebytes="1233802"></div>While the "sweetness of fruit is somewhat pro-inflammatory," Hébert said, fruits on the whole are still necessary for health and can help reduce inflammation.Hébert especially recommends fruits that are highly pigmented — think blackberries, blueberries, and grapes — because the phytochemicals responsible for pigment, like <a target="_blank" href="https://www.insider.com/guides/health/diet-nutrition/brain-foods">anthocyanins</a>, are anti-inflammatory."Anything that's highly pigmented will be anti-inflammatory — you can take that to the bank," Hébert said.Some other great options include stone fruits like peaches and plums, pomegranates, and apples, according to <a target="_blank" href="https://www.health.harvard.edu/nutrition/eat-these-fruits-for-their-anti-inflammatory-benefits">Harvard Health</a>.<h2>6. Extra virgin olive oil</h2><div type="image" title="A woman chooses a bottle of extra virgin olive oil from a supermarket shelf" height="2624" width="3936" msid="105639916" hostid="261" sizebytes="315898"></div>Olive oil is a staple in the <a target="_blank" href="https://www.businessinsider.com/why-mediterranean-diet-good-food-sex-2023-11#:~:text=The%20Mediterranean%20diet%20is%20consistently,libido%20and%20reduce%20erectile%20dysfunction.">Mediterranean diet</a> — and boasts good anti-inflammatory properties.To maximize anti-inflammatory benefits, Hébert recommends looking for extra virgin olive oil. Younger olive oil tends to be richer in phytochemicals, which have antioxidant properties and may help <a target="_blank" href="https://www.mdanderson.org/publications/focused-on-health/phytochemicals-and-cancer-what-you-should-know.h10-1591413.html#:~:text=Potential%20benefits%20of%20phytochemicals%20include,Slowing%20cancer%20cell%20growth">prevent chronic diseases</a>.If the olive oil feels "a little raspy," and "it catches you in the back of your throat," Hébert said, "that's a sign that it's very phytochemical rich."<h2>Don't stress about cutting out foods — think about what to add in</h2>Don't worry too much about skipping inflammatory foods, Hébert said."I'll tell people don't worry about what foods to avoid," Hébert said. Instead, focus on eating a varied diet rich in anti-inflammatory foods. "They're going to displace other foods."For example, Hébert eats regular white pasta. But to make his meal more nutritious and anti-inflammatory, he also adds a homemade pesto made with basil fresh from his garden."My attitude is to feel good inside your body," he said.

The 6 best foods to fight and prevent inflammation, according to a researcher

<ul class="summary-list"><li>Eating carbs with protein, fat, and fiber can help promote more stable blood sugar.</li><li>How you eat also matters, and eating more slowly and early in the day can prevent blood sugar spikes.</li></ul>You don't have to cut out carbs to <a target="_blank" class="" href="https://www.businessinsider.com/5-common-mistakes-for-balanced-blood-sugar-dietitian-tips-2024-8">balance your blood sugar for better health and energy</a>, according to a top nutrition researcher.It's not just what you eat, but how you eat that matters when it comes to reducing blood sugar dips and spikes, according to Sarah Berry, professor at King's College in London and chief scientist at <a target="_blank" class="" href="https://zoe.com/">ZOE</a>, a personalized nutrition and health science company.While a rise in blood sugar after eating carbs is natural and not necessarily a problem, Berry said, having <a target="_blank" class="" href="https://www.businessinsider.com/5-warning-signs-you-might-have-high-blood-sugar-doctors-2024-9">blood sugar that's too high</a> or too low can increase inflammation, raising the risk of chronic disease and other health problems, research suggests."Our bodies are so clever, we have all of these different things in place to be able to handle that. But if this happens repeatedly and excessively, that's when then it becomes a problem," Berry said.Dramatic fluctuations in blood sugar can also leave you feeling "rubbish," she said, leading to afternoon slumps, cravings, and brain fog.The latest science suggests a few tweaks to your routine may help you prevent blood sugar spikes and drops without cutting out carbs."It doesn't mean you need to obsess about it, but it means you can be slightly more aware about it and be more aware about how you partner your foods, when you eat your foods and those kinds of things," Berry said.<h2 id="a76b55da-8b69-4a72-bfe4-94641675cfd0">Combine your carbs with nutrients like protein or healthy fat</h2>You can still eat your favorite carbs, from pasta to bread, but the key to making them healthier is what you add to the meal or snack, dietitians previously told Business Insider.Take breakfast as an example, Berry said.If you're having a bagel, <a target="_blank" class="" href="https://www.businessinsider.com/eat-carbs-with-protein-fat-reduce-blood-sugar-spikes-crashes-2022-7">pairing the carbs with protein or healthy fats</a>, like cheese or other nutrient-rich toppings (think salmon and veggies, for instance) can reduce your blood sugar response and help you feel better after eating."You stay fuller for longer and that's what's important," Berry said. "Carbohydrates can be a really fabulous part of our diets, particularly if they're high in fiber. But just make sure you are having plenty of protein and healthy fats with it at the same time."<h2 id="5220768d-6773-4197-8212-7b777bcb47d4">Choose high-fiber carbs like whole grains and berries</h2>The type of carbs you chose can also influence your blood sugar response.Foods that are high in fiber help to slow digestion, which means your <a target="_blank" class="" href="https://www.businessinsider.com/high-protein-lunches-manage-blood-sugar-without-cutting-carbs-2022-2">blood sugar won't rise as quickly</a> or crash later, dietitian Bonnie Taub-Dix previously told Business Insider.Add more fiber to your diet by adding nuts and seeds to your snacks, using whole grain bread for sandwiches, loading up on <a target="_blank" class="" href="https://www.businessinsider.com/beans-could-be-secret-for-living-longer-2023-9">chickpeas or other beans (especially in pasta)</a>, and eating fiber-packed fruits like strawberries and blueberries.<h2 id="29c4dade-3c00-4725-916a-c22272d017be">Slow down and enjoy your food</h2>Wolfing down your food can lead to <a target="_blank" class="" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551722/">bigger spikes in blood sugar</a> and over time, is also linked to <a target="_blank" class="" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353031/">weight gain</a>, research suggests."We see that if you eat your food more quickly, you have a higher blood sugar, you have a higher body weight," Berry said.To level out your blood sugar, take time to enjoy your food without rush or distraction, chowing down in front of the TV, or racing to finish your meal.<div type="image" title="A man enjoying a sandwich in a cafe during a lunch break." height="1369" width="2190" msid="113610809" hostid="261" sizebytes="155740"></div><h2 id="cd154a1c-f8af-4d1c-bc98-13761665955c">Eat earlier in the day (and avoid nighttime snacking)</h2>Some of the research Berry is most excited about suggests that when you eat matters for blood sugar, too.A recent ZOE <a target="_blank" class="" href="https://www.sciencedirect.com/science/article/pii/S2475299124007182?via%3Dihub">study</a> found that people had a more moderate response in blood sugar when they ate a meal for breakfast, but a larger blood sugar response to the same meal when they ate it later in the day.That supports growing research that our circadian rhythm can affect our metabolism. Previous research suggests <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/diet-nutrition/is-it-bad-to-eat-late-at-night">eating too late at night </a>can set you up for higher risk of certain health issues, too."This fits in with the kind of data that we are seeing that people who are late night snackers tend to have a higher BMI tend to have poorer cardiovascular health, tend to have higher circulating blood glucose," Berry said.<h2 id="45354bf0-73ae-4973-bcae-da8f8d3a5d42">Take a short walk after meals</h2>Another way to manage your blood sugar is to get moving, since exercise helps use up stored energy and makes you more <a target="_blank" class="" href="https://www.businessinsider.com/guides/health/conditions-symptoms/insulin-resistance">sensitive to insulin</a>, the hormone that regulates blood sugar.One study found that walking for just two to five minutes after you eat can lower your blood sugar.<h2 id="7554f484-9ff9-4851-a5c5-9c0a4a9fcda5">Get enough sleep (seriously)</h2>No, you're not dreaming — getting some shuteye can help you enjoy carbs more healthfully. That's because <a target="_blank" class="" href="https://www.businessinsider.com/habits-for-healthy-blood-sugar-levels-doctor-advice-2024-9">too little sleep can raise your blood sugar</a>. It can also make you more vulnerable to cravings and <a target="_blank" class="" href="https://www.businessinsider.com/sleep-more-cut-calories-without-dieting-study-suggests-2022-2">overeating</a>, research suggests."If you have poor night's sleep, you have a higher blood sugar response compared to if you have a good night's sleep. So you set yourself up on this rollercoaster," Berry said.It's a good reminder that blood sugar is about more than what we eat, but all our habits and even parts of our identity like age and sex can play a role."We are starting to get a beautiful puzzle coming together because what controls our blood glucose is so complex. It's who we are, how we eat, how we feel, our lifestyle, et cetera," she said.

How to eat carbs without spiking your blood sugar, according to a nutrition researcher

<ul class="summary-list"><li>Botox and filler have been popular among Gen Zers for years.</li><li>But some are ditching injectables for "notox": non-invasive anti-aging skincare.</li></ul>While Gen Zers have been driving up the <a target="_blank" href="https://www.businessinsider.com/botox-injections-fillers-plastic-surgery-gen-z-social-media-filters-2024-5">Botox and filler demand</a> for years, some are ditching injectables for a new trend: "<a target="_blank" href="https://www.tiktok.com/@theroseroomesti/video/7376705435945979178">Notox</a>," anti-aging routines that focus on topical treatments like serums and <a target="_blank" href="https://www.businessinsider.com/botox-vs-face-taping-wrinkles-skincare-anti-aging-2024-7">face-taping</a>.The reasons range from the <a target="_blank" href="https://www.businessinsider.com/botox-alternative-anti-aging-skincare-products">costs of treatments</a> and side effects like <a target="_blank" href="https://www.businessinsider.com/botox-left-tiktok-user-with-lisp-migrated-other-muscles-2022-2">filler migration</a> and <a target="_blank" href="https://www.businessinsider.com/regret-botox-side-effects-froze-face-2024-2">face freezing</a>. Some also worry about "Botox blindness," overdoing Botox and filler without realizing it.Dr. Jimmy C. Sung, a <a target="_blank" href="https://www.tribecaaesthetics.com/">board-certified plastic surgeon in NYC</a> who provides Botox and filler treatments, said doctors are incentivized to give you more than you need because they charge by the amount used. It's resulted in "overuse" of injectables, he said."I feel vindicated," he said of more people preferring less invasive skincare treatments. He said Botox and under-eye filler temporarily smooth wrinkles but don't address the real cause of them: loss of collagen and elastin.From his experience, younger generations care more about a "holistic approach to keep themselves healthy," such as focusing on <a target="_blank" href="https://www.businessinsider.com/longevity-experts-use-walking-test-to-measure-biological-age-2024-9">longevity</a>. Some are searching for long-term ways to have smooth, bouncy skin, such as restoring collagen.Sung shared 3 Ps — peptides, protein, and plasma energy — that he recommends trying for a "notox" <a target="_blank" href="https://www.businessinsider.com/anti-aging-skincare-routine-botox-alternative-dermatologists-advice-2024-5">anti-aging skincare routine</a>.<h2 id="6b23a21b-2827-4060-8d8f-15b081310c16">1. Invest in peptides</h2>Peptides are <a target="_blank" href="https://www.healthline.com/health/peptides-for-skin">short chains of amino acids</a> that make up proteins in the skin. Collagen is made up of peptides, so adding peptides to your skin can stimulate its growth, reducing wrinkles and inflammation.While some people <a target="_blank" href="https://www.businessinsider.com/peptides-growth-hormone-hgh-new-health-fad-2023-9">inject peptides directly into their skin</a>, Sung said it's technically illegal to use them as skincare shots (currently, peptide injections are <a target="_blank" href="https://hormonereplacementtherapyla.com/are-peptides-legal-navigating-the-gray-areas-of-legality/">only approved for medical purposes</a>). Instead, he applies <a target="_blank" href="https://www.usatoday.com/story/life/health-wellness/2022/09/07/salmon-testicle-dna-skincare/7960602001/">topical salmon sperm</a> on clients, because salmon and human DNA are surprisingly similar.There are more approachable ways to start using peptides. He said many <a target="_blank" href="https://www.businessinsider.com/botox-alternative-anti-aging-skincare-products">anti-aging products</a> like retinol already include peptides, making them easy to incorporate into an existing skincare routine.<h2 id="d62cb0ba-ce73-4a13-a790-e004875cb5e7">2. Eat enough protein</h2>In his consultations, Sung uses a body composition monitor to measure a client's body fat and muscle ratio."If there's something off, I would tell them 'get more sleep, hydrate, exercise, improve your diet,'" he said.Specifically, he said getting enough <a target="_blank" href="https://www.businessinsider.com/best-high-protein-foods-for-weight-loss-2019-2">protein in your diet</a> can restore collagen in your skin, while losing fat in your face can lead to more pronounced lines.If you're living a healthy lifestyle, he said <a target="_blank" href="https://www.businessinsider.com/lose-fat-build-muscle-simple-steps-body-recomposition-personal-trainer-2022-11">exercise like strength training</a> goes hand-in-hand with a high-protein diet, sleep, and proper hydration."Having a nice fat and muscle ratio is good for your body's longevity," he said. In turn, it's also great for your skin.<h2 id="a8314b0f-d39c-48b6-a924-850b6fe48ec1">3. If budget allows, try plasma energy treatments</h2>Sung's third "P" is <a target="_blank" href="https://dermnetnz.org/topics/plasma-skin-regeneration">plasma skin regeneration</a>, a non-laser treatment that promotes collagen growth using plasma energy. Because of the deeper penetration, the results can be more drastic than simply using topical products.But it can get pricey: A package of sessions can cost anywhere from <a target="_blank" href="https://www.realself.com/nonsurgical/opus-plasma">$1,100 to $2,500 dollars</a>.It's why he focuses more on peptides and dietary changes when giving advice to younger people, especially if they're focused on preventative anti-aging. "This is something that they can afford," he said.

Gen Zers are swapping Botox and filler for 'notox.' A plastic surgeon shared 3 anti-aging tips that don't involve injectables.

<ul class="summary-list"><li>Dr. James Hébert has dedicated his career to studying how diet can affect inflammation in the body.</li><li>His work on inflammation inspired him to start drinking chai tea everyday.</li></ul>Dr. James Hébert, director of University of South Carolina's Cancer Prevention and Control Program, has spent decades of his career studying how diet can trigger or soothe chronic <a target="_blank" href="https://www.businessinsider.com/anti-inflammatory-foods-to-help-prevent-chronic-inflammation-2023-11">inflammation in the body</a>.He's also the inventor of the <a target="_blank" href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6416047/">Dietary Inflammatory Index</a> (DII), which scores foods on their inflammatory or anti-inflammatory effect.Hébert's line of work has also shaped his own diet over the years. One of his favorite things to drink to soothe inflammation, he told Business Insider, is <a target="_blank" href="https://www.insider.com/guides/kitchen/chai-tea">chai tea</a>."The fact that I know a lot about inflammation informed my consuming this masala chai, which I now drink every single day," Hébert told Business Insider.Hébert shared the chai tea recipe he makes, which is full of spices, including nutmeg, cardamon, ginger, cinnamon, and anise. "Spices are universally anti-inflammatory," Hébert said.That's because spices contain antioxidants like phenolic compounds and flavonoids.He credits the beverage for eliminating his need for nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, which can reduce inflammation. Hébert said he hasn't used NSAIDs since 2011.Additionally, spices like cardamom, cinnamon, and nutmeg can make the drink taste sweeter than it actually is, according to Hébert, making this a beverage that doesn't rely too heavily on added sweeteners.Eating a diet high in sugar can lead to inflammation. <a target="_blank" href="https://www.insider.com/best-place-to-get-a-chai-latte-review-2021-9#it-was-pretty-spicy-which-helped-balance-all-the-sugar-6">Popular chai tea lattes</a> from fast food chains can have 30 to 50 grams of sugar per 12-ounce servings .Conversely, Hébert's recipe is sweetened with honey, and you can add as much or as little as you want.Hébert's masala chai tea is flavorful, easy to make, and packs an anti-inflammatory punch.Here's how to make it.<h2>Ingredients:</h2>To make one liter of chai, you will need:<ul><li>1 teaspoon of loose tea leaves/ flakes</li><li>1⁄2 teaspoon of ground cinnamon</li><li>1⁄4 teaspoon of ground cardamom</li><li>1⁄4 teaspoon of ground nutmeg</li><li>1⁄8 teaspoon of ground coriander</li><li>1⁄2 teaspoon of ground turmeric</li><li>1⁄2 teaspoon of ground black pepper</li><li>1⁄4 teaspoon whole (or ground) cloves</li><li>2-3 tablespoons of grated fresh ginger</li><li>2-3 tablespoons of honey</li><li>¼ to ½ liter milk of choice</li></ul>The ground black pepper is an essential ingredient, since black pepper makes curcumin, the anti-inflammatory compound in turmeric, more bioavailable according to Hébert.Hébert said you can add other spices like anise, red or white pepper, vanilla, or anything else you think would enhance the flavor or anti-inflammatory capacity of the drink. You can also swap the fresh ginger for dried ginger, which is more potent — but Hébert said he doesn't think it tastes as good.To make the drink, Hébert adds the tea, all the spices, and the fresh grated ginger into a large pot with one liter of boiling water. You can use two tea balls to hold the ingredients — one for the fresh ginger, and one for all the other spices and tea. Alternatively, you can just add all the ingredients to the water and strain them out afterwards.Hébert lets everything steep together for 5 minutes. If you like, you can let the tea steep for longer, which will create a stronger flavor and more potent anti-inflammatory effect. Then add in the honey and milk.Once ready, pour into a cup and enjoy.The recipe makes about four 12-ounce servings. You can store any leftover tea in the fridge.

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