Day: November 15, 2025

Log 002 - There's no need to overcomplicate it If you subscribed to this newsletter (and clicked on this particular article), chances are you’re new to the topic of longevity - at least to some extent. Maybe you’ve already adopted healthier habits, read about novel therapies to slow aging, or you're just getting started and eager to learn. Longevity is a broad and exciting field, I know! We’re in the same boat. I’m an enthusiast of innovations that can improve my life, but I’m also a believer in building a solid foundation before jumping ahead. I like to understand not just what to do, but why to do it and how it works. That’s why we’re starting with the basics: the concepts and terms that form the foundation of this field and can help you figure out what might work best for you. So, welcome to Longevity 101! But first, some encouraging news: leading a healthier life is already within your grasp. It all begins with how you manage your lifestyle. It’s as simple as that. Simple - but not necessarily easy. We’ll get back to that in a second. We kick things off with epigenetics, one of the key concepts in the field and a term that’s gained popularity recently. The U.S. Centers for Disease Control and Prevention (CDC) gives us a simple definition: “Epigenetics refers to the way your behaviors and environment can cause changes that affect the way your genes work.” In short, your lifestyle choices can turn genes “on” or “off.” That sounds empowering… but what does it really mean? Our bodies are complex machines that follow a set of instructions - our genes. Together, they form your DNA, the blueprint passed down from your parents, holding all your inherited traits. The full genetic content is your genotype, and how it manifests in you physically is your phenotype. If that sounds abstract, here’s a quick example: your blue-eyed mother and brown-eyed father passed on the genes for both eye colors to you (your genotype). How these genes are expressed determines your actual eye color (your phenotype). Your genotype contains a vast amount of information, but not all of it is activated at once. Throughout your life, your body “reads” the relevant DNA sequences to produce or regulate what it needs. And this is where lifestyle comes in, directly influencing which genes are activated or silenced. Poor sleep, unhealthy eating, no exercise... do that long enough and you’re likely to trigger chronic inflammation, diseases, and more. But make positive changes, and you’ll help your body express more favorable genes and avoid the ones you don’t want active. I recently watched an episode of the German TV show Das Jenke-Experiment, in which the host explores health and longevity. In it, Dr. Eric Verdin, President/CEO of the Buck Institute for Research on Aging, says: “93% of longevity comes from lifestyle, and only 7% from your genes.” That’s a powerful reminder: you have more control over your well-being than you might think. What you do with that power is entirely up to you. Let’s explore the four pillars you can start improving today: sleep, nutrition, exercise, and mindset. Life gets busy, I know: work, family, and other responsibilities can make change difficult. But small, consistent improvements go a long way. Don’t wait for the “perfect moment.” We’ll dive deeper into these in future editions, but for now, here’s a quick-start guide: the “what to do” (the “why” coming later). Quick tips: Sleep Get sunlight exposure soon after waking (even on cloudy days) to regulate your circadian rhythm. Avoid caffeine 8–10 hours before bed. Try not to nap in the afternoon. If you do, keep it short. Keep a consistent sleep schedule (go to bed at around the same time each night, ±30 minutes). Limit bright light and screens at least 1 hour before bedtime. Stop eating (especially heavy meals) 2–3 hours before bed. Minimize alcohol - it disrupts sleep more than you may notice. There’s so much more to cover, but even these changes can significantly improve your sleep quality. Pay attention to your disposition a little after you wake up - feeling tired, or rested? Exercise Incorporate both cardio and strength training into your week. The general guidelines from the World Health Organisation (WHO) are: 150–300 minutes of aerobic activity/week 2–3 strength training sessions/week That's the bare minimum. Already doing that? Great - keep it up and progress consistently. As we’ll see later, improving your VO₂ max may be one of the best things you can do for longevity. And building muscle will benefit you in more ways than you can imagine. Nutrition Balance is key. Simply put: you need fats to make hormones, absorb vitamins, make up your cells, and much more. Your carbs will provide you energy for your brain, your workouts, and everything else. Your proteins provide the building blocks for nearly every part of your body, while also being essential for us to make enzymes, hormones and more. We’ll explore how to balance these according to your goals, and why whole foods always beat processed ones. Think: peel more, unwrap less. Eat fiber, fruits, vegetables. It’s a great start. Mindset Don't forget to breathe, and do it intentionally. Deep breathing reduces stress, lowers cortisol, and boosts immunity. Practice gratitude: write down 3 things at the end of each day that you were grateful for. Foster connection: “Community is one of the most underrated hacks for health and longevity,” says David Luu, MD, one of the leading voices in longevity. These are small shifts that can spark major change. We’ll expand on each in upcoming issues. Wishing you a long, healthy, and vibrant life. End of transmission 002.

Day: November 15, 2025

Longevity 101

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