Cheers!

And Happy Lunar New Year!¹

Welcome to high on health. Your weekly nudge that life's a journey best enjoyed in good health. Let's unlock the secrets to living longer and savoring every moment together!

This week blended the usual chaos of family and work life. Our middle child, Magnus, was sidelined by a stubborn cold, sparking a familiar worry about keeping the rest of the family healthy amidst our busy schedules.

Amid the usual hustle, a personal experiment took center stage: seeking relief from chronic back pain, I ventured into sleeping on the floor. It might sound unconventional, but I'm eager to share my findings with you in the coming weeks. It's a journey I embarked on even during hotel stays – yes, really! It's all about the lengths we'd go to for a glimpse of wellness, right?

Healthspan and longevity have never been more front and center in our collective consciousness. With an eye on the evolving healthcare landscape and innovation, I'm kicking off a series to dive deep into celebrated and obscure longevity topics. Expect a mix of insights, recommendations, and, of course, a few anecdotes from my own explorations.

This week sets the stage for a collaborative journey. I'm all ears for your experiences, and the health wins you've celebrated. Let's navigate the vast and dynamic world of longer health together, sharing stories and strategies that lead us to a life well-lived.

Take care!

¹ As we welcomed the Lunar New Year yesterday, we're not just flipping a page on the calendar; we're diving into a festival steeped in millennia of traditions and shared joy across the globe. From the vibrant parades with dragons dancing through the streets to the warm exchange of red envelopes, this 15-day celebration is a testament to the enduring richness of heritage and the collective spirit of renewal. With the Year of the Dragon ushering in a period of prosperity, strength, and wisdom, it's a time when families reunite, honor their ancestors, and look forward to the promise of good fortune. As the world's largest annual human migration takes flight, the essence of the Lunar New Year reminds us of the beauty in unity and the timeless traditions that connect us across continents.

Life Expectancy, Lifespan, Longevity, and Healthspan

Same, same, but different?

Let's demystify the terms that often swirl around discussions of aging and wellness: life expectancy, lifespan, longevity, and healthspan. While they might seem similar, each carries its own distinct meaning.

• Life expectancy is our statistical horizon, an average based on demographics and personal factors.

• Lifespan marks the age boundary, with history's record-holders pushing past 120 years.¹

• Longevity is our potential to outlive the average, a blend of genetics and lifestyle.

• Then there's healthspan, the golden years of vitality within our lifespan.

Together, these concepts frame our journey toward a life that is not just longer but richer in health and experiences.

Aging is about how our bodies change over time, starting to show signs like wrinkles from our 20s. Life expectancy, the average age people live to, has increased, meaning more people live longer now. There are over 500,000 people over 100 years old worldwide! But how fast we age depends on our genes, how we live, and our surroundings. While age is just how many years you've been alive, aging is how your body changes as you age.

Aging is when physiological functions decline, increasing vulnerability and decreasing survival. It involves complex changes influenced by genetics, environment, and lifestyle. Key mechanisms include:

1. Genomic Instability: Accumulated DNA damage affects cell function and increases cancer risk.

2. Telomere Degradation: Shortening of chromosome ends affects cell longevity.

3. Epigenetic Changes: Modifications in DNA and proteins influence aging.

4. Loss of Proteostasis: Disrupted protein maintenance leads to diseases.

5. Impaired Nutrient Sensing: Changes in cell response to nutrients impact health.

6. Mitochondrial Dysfunction: Mitochondria damage contributes to aging.

7. Cellular Senescence: Damaged cells cease dividing, affecting organs.

8. Stem Cell Exhaustion: Diminished stem cell function impairs repair.

9. Altered Communication: Aging affects cellular communication.

10. Deteriorated Autophagy: Reduced recycling of damaged cell components.

11. Chronic Inflammation: Persistent inflammation contributes to diseases.

12. Gut Microbiome Imbalance: Changes in gut bacteria affect health.

No worries, I won’t go into details here. However, these factors highlight the biological mechanisms contributing to aging, guiding research toward interventions for healthier aging.

The takeaway: it’s complex and complicated.

Whenever you hear or read somewhere about the magic pill or hack to tackle aging, be advised to apply some critical thinking.

Our genes play a role in aging and life expectancy, but they're not the whole story. Research, including studies on identical twins, suggests that genetics might account for about 10-15% of our lifespan. Lifestyle and external factors are much more significant.

Crafting this newsletter, I've delved into insights from leading research bodies and experts in longevity, such as the Harvard T.H. Chan School of Public Health, Stanford Center on Longevity, the World Health Organization, and pioneers like Dan Buettner, Peter Attia, David Sinclair, Andrew Huberman, and Rhonda Patrick.

My personal journey as a medical doctor, dentist, and former German freestyle wrestling champion, enriched with self-experimentation, informs my unique perspective.

This edition lays the foundation for a series to explore these learnings in-depth, offering actionable insights to enhance your health journey.

Combining different frameworks and findings, I see common ground around these pillars:

Healthy diet

Diving into the essence of a healthy diet, it becomes clear that our dietary choices are the foundation of our health and longevity. Every bite we take acts as cellular fuel, aiding in tissue repair, hormone production, immune support, and the smooth functioning of our organs. Embracing a diet filled with whole foods—fruits, vegetables, grains, and lean proteins—not only shields us from chronic diseases like heart disease, diabetes, and cancer but also nurtures our gut microbiome. This, in turn, boosts our immune system and mental health and plays a pivotal role in our lifespan. Moreover, maintaining a balanced diet is key to managing weight, which is crucial in avoiding age-related health issues, ensuring our golden years are longer and healthier.

Exercise and fitness

Exercise is a cornerstone of longevity, vital for maintaining heart health, metabolic balance, muscle and bone strength, and mental well-being. Regular physical activity reduces the risk of heart disease, enhances insulin sensitivity, aids in weight control, and combats chronic diseases. It also supports mental health by lowering stress and improving mood while potentially delaying cognitive decline and dementia. Engaging in consistent exercise is about adding years to life and life to those years, ensuring mobility, vitality, and overall health as we age.

Restorative sleep

Sleep is pivotal for longevity, acting as a crucial period for cellular repair, immune strengthening, brain maintenance, and metabolic regulation. During sleep, our bodies repair tissues, consolidate memories, and balance hormones. Lack of sleep weakens immunity, increases the risk of illnesses, and is linked to cognitive decline and metabolic disorders. Quality sleep supports overall health, preparing our bodies and minds for the next day's challenges and laying the foundation for a longer, healthier life.

Mental and emotional health

Mental and emotional health is crucial for longevity, influencing our physical well-being significantly. Chronic stress can accelerate cellular aging and increase inflammation, raising the risk of serious health issues like heart disease and stroke. It also weakens the immune system, making us more prone to infections. Negative mental states can encourage unhealthy behaviors, further endangering health. Conversely, positive mental health practices protect brain function and may lower the risk of cognitive decline, underscoring the importance of managing stress and emotional well-being for a long, fulfilling life.

Lifelong learning

Lifelong learning enhances longevity by fostering neuroplasticity, creating new brain cells (some controversy here) and connections, and building cognitive reserve to resist age-related decline. It combats boredom, enriching life with purpose and reducing risks of depression and isolation. Additionally, it increases adaptability, preparing us to navigate a rapidly evolving world. This continuous engagement with learning ensures our brains remain vibrant, adaptable, and resilient, contributing significantly to our overall health and longevity.

Medications and supplements

Medications and supplements complement primary longevity pillars by addressing specific health needs and deficiencies. Carefully chosen, they can optimize health, with some showing promise in research for their potential anti-aging benefits. However, it's essential to approach supplements cautiously due to the early stage of longevity science and the potential for interactions. Personalized advice from healthcare providers is crucial, as needs vary widely. Ultimately, lifestyle factors like diet, exercise, and mental health remain foundational to longevity, with supplements as a potential adjunct to these core practices.

I've highlighted six pillars crucial for a healthy lifestyle that enhances healthspan: healthy diet, exercise and fitness, restorative sleep, mental and emotional health, lifelong learning, and the strategic use of medications & supplements.

While these topics might not be groundbreaking, they form the core of a well-rounded approach to health. Over the next weeks, I plan to dive deeper into each area, sharing basic and advanced tips to integrate into your daily routine.

I hope to inspire and gently push you toward adopting practices contributing to a longer, more fulfilling life.

What is your experience with the topic of longevity so far? Is there anything missing or another topic you would love to learn more about?

I would love to get your thoughts and comments!

1 The Gerontology Research Group meticulously tracks and validates longevity records, distinguishing supercentenarians with confirmed ages. Margaret Ann Neve became the first validated female supercentenarian (people who have attained the age of at least 110 years). Jeanne Calment, known for her unparalleled lifespan of 122 years, represents the pinnacle of documented human longevity. Other notable individuals include Sarah Knauss (119), Kane Tanaka (119), and Jiroemon Kimura (116).

DARK, Netflix TV Show

Recently, I revisited "DARK" with my wife, Netflix's first German-language series and a groundbreaking sci-fi drama known for its ambition and narrative complexity. This show intricately explores time travel, family secrets, and the intertwined destinies of four families, setting a new standard in storytelling and character development. Its world is richly crafted, filled with characters that possess deeply explored motives, making it a masterclass in worldbuilding and character design. The series captivates with its plot and music selection, enhancing the atmosphere and evoking emotions that resonate perfectly with each scene.

Here is the list of my top 5 songs from the show. This is mental health advice, so well in the theme of this newsletter…

The quote from "DARK" really hits home. It shows how change comes from our own hard work, often done away from the spotlight. This idea is particularly inspiring for personal development or improving our health.

The "magic" we see in achievements or athletic performances results from dedicated, unseen effort. It reminds us that to make real change, we must be actively involved and committed. This effort, hidden from view, makes the results seem magical to others.

DISCLAIMER: None of this (such as text, graphics, images, and other materials) is medical or health advice. This newsletter is strictly for informational, educational, and entertaining purposes only. While I’m a medical doctor and a dentist by training, I’m not your doctor. The content is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on high on health! Please be careful and do your research.