SPANNR

#185 - EMF Truth Bomb

Thu, 15 Jan 2026 12:15:00 +0000

January 15th, 2026 | Issue #185

The EMF Truth Bomb: What the Science Actually Says About 5G, WiFi, and Your Health

Look, I get it. The EMF debate is a minefield full of dog poop. On one side, you've got people screaming, "5G is killing us!" On the other hand, industry-backed voices say "nothing to see here, folks." After digging through 100+ studies, international policy documents, and regulatory data, here are the answers, as best as I can deliver: dog poop removal at your service!

Bottom line up front: The evidence isn't black-and-white, but it's concerning enough that multiple countries have taken precautionary action—particularly for kids. Here's what's actually happening.

Waffles with a side of 5G - Belgium's 5G "Ban"What Really Went Down

Brussels didn't ban 5G because of conspiracy theories. In 2019, they halted deployment because they couldn't roll it out without raising their radiation exposure limits. Belgium already had stricter limits than international standards, and telecom companies wanted them loosened to make 5G profitable.

The government said no. That's not hysteria—that's the precautionary principle in action.

Belgium also:

Banned selling phones designed for kids under 7 (2013)
Banned advertising of phones to children
Ghent banned WiFi from preschools and daycare centers

They're not alone. France, Switzerland, and Italy have all implemented stricter protections than the US.

The WiFi-Plant Myth You've Heard About

That viral story about Danish students proving WiFi kills plants? Mostly BS.

The 2013 experiment showed cress seeds near a WiFi router didn't grow, while control seeds thrived. Sounds damning. But the experiment had serious flaws: no temperature control, misrepresented photos, and one group of WiFi-exposed seeds that grew just fine but wasn't mentioned in the sensational coverage.

That said, a Romanian study did find WiFi radiation slowed plant growth and caused physiological changes. The truth? We don't have definitive proof either way, but using this as your smoking gun is weak science.

What WHO and IARC Actually Said (And What They Didn't)

In 2011, the International Agency for Research on Cancer (IARC) classified radiofrequency electromagnetic fields as Group 2B: "possibly carcinogenic to humans".

That's the same category as:

Lead
DDT pesticide
Engine exhaust

Mmmmmm, yep, 5G likes to keep some good company!Regardless, the classification was based on limited evidence linking cell phone use to gliomas (brain tumors) and acoustic neuromas (nerve tumors).

Here's what "possibly carcinogenic" means: there's an association that could be causal, but chance, bias, and confounding can't be ruled out with full certainty. It's not "proven safe." It's "we see a signal, but need more data."

Since 2011, new studies have strengthened the evidence, leading some researchers to call for an upgrade to Group 2A ("probable carcinogen") or even Group 1 ("carcinogen").

The $30 Million Studies You Haven't Heard About

National Toxicology Program (NTP) – USA

This was a 10-year, $30 million study exposing rats and mice to cell phone radiation for their entire lives.

Key findings:

Clear evidence of heart tumors (malignant schwannomas) in male rats
Some evidence of brain tumors (gliomas) in male rats
DNA damage in the brain, blood cells, and hippocampus

The exposures mimicked what humans experience—no "microwave oven" levels.

Ramazzini Institute – Italy

Separate study, similar design, same results: increased heart schwannomas in rats exposed to cell tower-level radiation.

Both studies found the same rare tumors. That's not a coincidence—that's replication.

The FDA dismissed these findings, saying current limits are “acceptable”. Industry-funded groups piled on criticisms. But one of the NTP study's key scientists refuted those criticisms publicly.

REFLEX Study (2004)

European Union-funded research found that RF-EMF caused:

DNA strand breaks
Chromosomal aberrations
Genotoxic effects at levels below current safety standards

Extremely low-frequency fields (like power lines) caused DNA breaks at just 35 microteslas—way below what you'd get living near high-voltage lines.

The Childhood Leukemia Problem

This is where the evidence gets uncomfortable.

Multiple studies have found that kids living near high-voltage power lines have roughly double the risk of leukemia when exposed to magnetic fields above 0.3-0.4 microteslas (µT).

The IARC classified ELF-EMF (extremely low-frequency electromagnetic fields) as "possibly carcinogenic" based largely on this childhood leukemia data.

The problem? No one's identified a biological mechanism for how it happens. The association is there, but the science on why is murky. That doesn't mean it's not real—it just means we don't fully understand it yet.

5G: Legit Threat or Overblown Panic?

5G operates at higher frequencies (some bands up to 300 GHz, though most deployments use sub-6 GHz bands).

What we know:

A 2021 review of 107 studies on frequencies above 6 GHz found no confirmed evidence of harm
BUT: most studies had poor dosimetry, inadequate temperature controls, and short exposure times
A 2024 WHO review found that acute RF exposure below regulatory limits doesn't cause symptoms
A 2025 Indian study found people living within 50 meters of cell towers (including 5G small cells) reported significantly more health issues: anxiety, memory problems, inflammation, joint pain

The European approach: A 2025 study across 10 European countries found 5G exposure remains below international safety limits, but the lowest exposures were in countries with stricter precautionary limits like Switzerland, Belgium, and Italy.

Switzerland's limit: 0.1 W/m² for sensitive areas.US/Canada limit: 10,000,000 µW/m².

That's a 100,000-fold difference.

Your iPhone Fine Print: The 5mm Rule

This one always boggles my mind - Apple's SAR (Specific Absorption Rate) testing assumes you hold your phone 5 millimeters (about 0.2 inches) away from your body.

That's in the fine print of every iPhone manual. When tested at this distance, iPhones meet the legal limit of 1.6 W/kg in the US.

But you don't use your phone 5mm from your ear. You press it against your head. And when all transmitters are on (cellular + WiFi + Bluetooth), the iPhone 6's SAR was 1.58-1.59 W/kg—just under the 1.6 limit.

Some independent testing claims real-world SAR values (when in contact with the body) are 7 times higher than official values.

Samsung phones generally have lower SAR values due to directional antennas they started using after 2006. The lowest SAR phone ever tested: 0.13 W/kg. The highest: 1.79 W/kg (Motorola Edge).

Electric Cars & Bluetooth Headphones: Should You Worry?

I published this COMPLETE data on our website - HERE - If you own an EV or are thnking about purchasing one, make SURE to read the complete version of this artilce - spannr.com/emf-5g-health-effects-safety-research

What About Longevity? Will EMF Shorten Your Life?

The most direct answer: We don't know.

A 2025 review concluded that EMF may affect longevity, but results are inconsistent and depend on frequency, intensity, wave shape, species, and cell type.

A rat lifespan study found no increase in cancer from ELF-EMF exposure
A Drosophila (fruit fly) study found that low-level EMF (10-20 min/day) actually increased lifespan
The one bed study claiming 12-year biological age reversal has major conflict-of-interest issues

The honest answer: Long-term, population-level effects on human lifespan are unknown. We won't have that data for decades.

So What the Hell Should You Actually Do?

I’ve given the link to our no-BS action plan on our website HERE - And knowing your options makes you already ahead of the game.

The Real Takeaway

EMF isn't going to kill you tomorrow. But the science is not settled, and the precautionary actions taken by France, Switzerland, Belgium, and Italy aren't based on paranoia—they're based on legitimate uncertainty and emerging evidence.

The $30 million NTP study found cancer in rats. The IARC classified RF as "possibly carcinogenic." Kids near power lines have higher leukemia rates. 5G rollout happened without long-term safety studies.

You don't need to live in a tinfoil bunker. But you also shouldn't blindly trust an industry with a vested interest in telling you everything's fine, or regulatory agencies using 1996 safety standards that only account for heating effects.

The smartest move: Reduce exposure where it's easy (distance, wired connections, night-time habits), stay informed as new research emerges, and push for better regulatory oversight—especially for kids.

This isn't about fear. It's about informed choices in an environment where science is still catching up to technology.See y’all next week!Brent

Thinking About Refining YOUR Longevity Journey?Grab a FREE Specialist CONSULTATION and Get What You Want

ABOUT SPANNRWe are building Your Gateway to Longevity. Through unique insights, we provide unbiased information about health and life-extending strategies. With our marketplace, you can browse through the services and products that are right for you. Sources for this newsletter this week:

This newsletter synthesizes findings from 180+ sources, including IARC, WHO, National Toxicology Program, Ramazzini Institute, European Parliament studies, Building Biology Institute standards, and peer-reviewed research from 2004-2025. Full citations available upon request.Medical disclaimer: Content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen.Affiliate disclosure: Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.If you have any questions about Spannr or want to get to know us better, contact us – we'd love to hear from you. We appreciate your interest in what we are creating.

#184 - Welcome to a New You

Thu, 08 Jan 2026 22:09:23 +0000

January 8th, 2026 | Issue #184

WELL. IT'S 2026.YOUR GOALS ARE PROBABLY ALREADY TOAST (and not the kind you put Avocado on!)

But here's the thing: that's not the problem. The problem is, we ALL thought they were goals, not systems. I’ve recently revamped my thinking on this one.

And I'm about to prove it with a marathon, a piano I can't play, and an app that threatens me daily.Let’s get into it! (Also, did you miss us over the holidays?)

Your New Year GoalsHave the Lifespan of a Gym Membership

Wait, what did you just say?!?

55% of people with actual support, like accountability, mentoring, structure, succeed at their goals one year later. That's real. Goal-setting works.

But 80% fail by February without it. Six weeks. Toast.

By year two? 19% are still going.

That's not a resolution. That's a hoax you are playing on yourself.So why am I harping on this, AFTER most of you (assuming you set some) have set your New Year’s goals?

Because of the difference between the 55% who win and the 80% who flame out. Its Systems, Accountability, and Infrastructure are the difference that makes the difference. And it’s still early enough to course correct.

Not motivation. Not discipline. Not you being "bad at goals," and I’m even talking to the “goals aren’t for me” crowd here.

It's treating a destination like its infrastructure when it's not.

A goal is what you want. A system is what makes it inevitable. There's a difference between "run a marathon" and "train three times weekly with a running club, track recovery, and have someone waiting at 6 AM." One's fantasy. One's structure.

Most people set goals. If you want to succeed, build systems.

🐒 Different animals entirely. 🦒

Here's My 2026 (And Why It's Sub-Optimal)

I'm doing three things that sound insane (from a Spannr / Longevity theme) together: I’m training for a marathon, learning piano (no prior experience), and letting Duolingo own my life. I'm also building a video series on longevity + cycling + food + community because I got so fed up with the existing content that I basically “rage-quit” and decided to make my own.

If you're thinking, "That's not an optimal longevity protocol," congratulations, because you're correct. It's also not the point.

Here's the actual point: all three of these activate different longevity levers. Together, they become a system instead of a wish.

The Marathon Defense(Yes, I Know It's "Sub-Optimal" for My Health)

Fine. You got me. Zone 2 endurance training and Zone 4-5 are technically superior for longevity. Heavy lifting twice a week. Consistent sleep. All the routine, effective stuff.

Here's the thing: I'm running a marathon anyway.

And here's why this isn't the fitness sin everyone thinks it is.

Marathon training reverses arterial aging by roughly four years in first-time runners. Your aortic stiffness drops. Blood pressure falls. You get cardiovascular benefits comparable to blood pressure medication, except you also get to brag about finishing 26.2 miles.

Recreational marathoners live approximately three years longer than sedentary people and have a 25-40% reduced all-cause mortality. That's not optimal. That's effing substantial. We can get into the causality of that, AND…

Here is the psychological part nobody talks about: emotionally sticky goals get done. Optimal boring goals get abandoned. I don’t need the fitness; I want the discipline that I can apply to all other areas of my life.

Zone 2 is smart. But it doesn't make you show up in January rain at 5 AM with headlamps. A marathon does. A running community does. The identity of "marathoner" does.

So yes, I'm choosing something that's not the most efficient use of my training time and likely takes a real toll on my body. I'm doing it anyway because a goal without emotional weight is just a spreadsheet. And spreadsheets don't survive February. (and they are boring!)

Piano: A 73-Year-Old Learning Her First Song (Except I'm Not 73... Yet)

My second insane move: learning Radiohead’s In Rainbows on piano as a neuroplasticity play.

The problem: I don't play piano.

The research: absolutely crushing it.

A 2024 study out of Kyoto University followed older adults who took up instruments for the first time. Half-stuck with it for three-plus years. Half quit and did other hobbies. The ones who kept playing? No decline in verbal working memory. No brain tissue shrinkage. Their brains showed increased activity—not just maintaining, but actively strengthening.

The ones who quit? Standard age-related cognitive decline.

Why? Because learning piano wires together every major cognitive system at once. Executive function. Working memory. Attention. Motor coordination. Emotional processing. It's like CrossFit for your brain, except you get to learn Thom Yorke while doing it.

Here's the 2025 kicker: a study across 13 countries found that creative experiences, such as music, visual art, dance, and gaming (I’m assuming NOT video games), literally slow your brain's aging clock. Not metaphorically. Not "feel-good." Literally. The more consistent your creative practice, the younger your brain's biological age appears on a brain clock. One year of consistent piano practice = brain appears ~1 year younger.

So every time I butcher those chords, I'm not failing. I'm biohacking in public.

My family might disagree since they have to listen to the nonsense while I learn. My brain will thank me.

Duolingo: When Your App Threatens You and You Actually Listen

My third move sounds stupidest: daily Duolingo.

It also might be the smartest thing for me.

Second-language learning in older adults improves cognition and promotes neuroplasticity. A four-month language program produces detectable functional brain changes in healthy elderly people. That's not theoretical. That's structural brain change.

Why Spanish specifically? Well, our Family is planning to start heading to Spain for the Summer regularly. Also, because our hippocampus, the part of your brain responsible for memory and the first place Alzheimer's attacks, literally grows when you're acquiring language. Hippocampal growth = protection against cognitive decline.

And the mechanism is stupid-simple: daily practice beats occasional intensity every time.

So yes, I'm letting a cartoon owl bully me into spending five minutes a day on Spanish conjugation. And yes, the science says this is legitimate cognitive training. The streak system, the gamification, the shame spiral when you miss a day, it's all infrastructure. It's why it works. (Also, why I upgraded to the PRO version, to get even MORE perstering built in!)

Most people can't maintain "learn Spanish." They can maintain "don't break the Duolingo streak." One feels impossible. One feels like a game. Same outcome. Different psychology.

The Video Series: Because So Much Longevity Content Is Mostly Garbage

Here's where the system becomes personal: We’re building an ongoing video series on longevity + cycling + food + community and other related things to complement this newsletter as well as our Longevity Loop Podcast

Why? Because I’ve been a hyper nerd about longevity for the last 7 years and realized: the content I actually want to watch doesn't exist.

Longevity is either gross marketing and false claims ("you're dying and here's a supplement that we only use the best ingedients") or hype porn ("this peptide will make you 25 again"). Most cycling content ignores longevity entirely. Food gets treated as either morality play or spreadsheet. Community? Mostly LinkedIn vibes.

So I'm making the thing I want to watch. Which means:

Actual people (not influencers) talking real systems (not optimization theater)
Cycling as a longevity mechanism, not just body-focused social media junk
Food as logistics, not morality
Community as infrastructure, not inspiration

Why is this part of the longevity system? Because consistency requires accountability. Producing a show means showing up. Having an audience means people expect you. Feedback loops mean you iterate toward what actually matters.

Creative work is itself a longevity lever. But producing content for others? That adds community, identity, and purpose on top. That's not a hobby. That's infrastructure.

LONGEVITY IS NOT A HOBBY, ITS A SYSTEM

You're staring at four things here: marathon, piano, Spanish, video series.

What you're actually looking at is a system with four interdependent parts:

Cardiovascular > Marathon training (arterial reversal, VO2 max, metabolic health, mortality reduction)

Neuroplasticity > Piano + Spanish (executive function, memory protection, hippocampal growth, brain aging slowdown)

Community + Identity > Video series (purpose, accountability, creative expression, audience feedback loops)

The infrastructure > All four require consistency over perfection, community over isolation, and system-thinking over motivational fantasy.

This is not about willpower. This is about architecting a system.

The Uncomfortable Truth About Our 2026 Goals

Here's what's actually going to happen:

Some version of you will have great momentum through January. You'll feel it. You'll feel alive. That's the dopamine spike of a shiny new narrative.

February comes. Life happens. You miss a training run or a practice session. You break your streak. And instead of recalibrating, you'll feel like you failed.

That's the moment 80% of people quit.

The ones who don't? They didn't have better discipline. They had better systems.

They didn't say "I'm a marathoner." They built a running community that meets at 6 AM whether they're motivated or not.

They didn't say "I'll practice piano." They booked a teacher (and in my case bought a keyboard!) who expects them Wednesday evenings. (Also added bonus of Duolingo teaching piano now too!)

They didn't say "I'll learn Spanish." They set up Duolingo to ping them at the same time every day and made breaking the streak unthinkable. I dont allow many notifications on my phone, but this is one I’ll allow.

They didn't say "I'll build a video series." They published a schedule and told people about it.

Systems catch you on your worst days. Goals evaporate.

Here's What I Actually Need from You

I want to know: What was YOUR biggest goal last year? And did you have a system behind it, or just a declaration?

More specifically: What's your BHAG for 2026? (Big Hairy Audacious Goal, if you need the definition.)

And the real question underneath: What system would make that inevitable instead of just possible?

Because research says it's not about the goal. It's never been about the goal.

It's about the structure. The community. The feedback loops. The identity. The thing that makes skipping it feel wrong instead of just optional.

2025 Taught Us One Thing Worth Knowing

The longevity win of last year wasn't a new supplement or a fancy protocol or a Silicon Valley cure.

It was this: small, repeatable behaviors consistently outperform expensive, inconsistent interventions. The ones that you learn about in BJ Foggs TINY HABITS - If you havent read that book, you’re welcome. Its a life changer.

A $10,000 personalized protocol you follow 40% of the time loses to a $3 daily habit you actually do. Every time. Neurologically, physiologically, and psychologically.

A banana is fine. A banana with cinnamon after a meal is strategic. A 10-minute walk after dinner blunts blood sugar spikes. A wearable gives you feedback you trust.

Boring wins. Consistency wins. Systems win.

This year, I'm betting on architecture over ambition. On structure over inspiration. On the mundane infrastructure that compounds while we're not paying attention.

So Here's Mine. What's Yours?

Marathon training (three runs weekly + accountability + metrics).

Piano practice (15 minutes daily + teacher + target album In Rainbows).

Spanish (five minutes daily + streak obsession + the Duolingo owl's judgment).

Video production (one schedule, one audience, one commitment).

None of that is sexy. All of it is intentional. Together, it's a system designed to age better than I would otherwise.

What's your system?

Because if you're thinking "I don't have one," now's the moment to build it. Not in February when you're already spiraling. Not in March when you've already quit.

Right now. Today. In January.

The difference between people who change and people who fantasize isn't motivation.

It's infrastructure.See y’all next week!Brent

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

ABOUT SPANNRWe are building Your Gateway to Longevity. Through unique insights, we provide unbiased information about health and life extending strategies. With our marketplace, you can browse through the services and products that are right for you. Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and Google News.Medical disclaimer: Content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen.Affiliate disclosure: Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.If you have any questions about Spannr or want to get to know us better, contact us – we'd love to hear from you. We appreciate your interest in what we are creating.

#183 - The "I Told You So" Edition: 2025’s Longevity Wins

Fri, 19 Dec 2025 11:45:00 +0000

December 19th, 2025 | Issue #183

The "I Told You So" Edition:2025’s Longevity Wins

TL;DR

💸 Uncle Sam Wrote a Check: The US Gov launched PROSPR to fund "ending aging officially." I don’t know why the US is so far behind with this stuff - and here we go!
💉 Ozempic is Anti-Aging: New data shows it reverses biological age by ~3 years (it's not just for abs). Probably my biggest surprise of the year.
🧖‍♂️ Sweat Out the Plastic: Bryan Johnson proved saunas eliminate 85% of toxins/microplastics. Love him or hate him, he’s doing some cool (or should I say HOT) work IMO
💊 Big Pharma is In: Novartis dropped $500M+ on longevity tech (your health data is the new oil). It's hard not be critical of Big Pharma, and the truth is that they DO help the longevity crowd overall.
🧬 Bezos is Testing Humans: Cellular reprogramming trials have started. The future is loading into Alexa... ⏳

How to Sweat Out the Credit Card You Ate for Lunch 💳 (See #3!) 💳 GULP!

These are most of the highlights for me this year - so much coming is like drinking from a longevity firehose here at Spannr!

1. Government Finally Funds Healthspan Extension(And Why That Changes Everything)

The breakthrough: In December 2024, the USA launched PROSPR — a landmark federal program specifically designed to extend healthy human lifespan. This isn't vague "wellness" funding. It's a targeted initiative to reduce the biological mechanisms driving age-related disease, with the potential to save $29 billion annually in healthcare costs while adding functional years to American lives.

Why it matters: When the U.S. government officially prioritizes healthspan extension, it validates what longevity researchers have been saying for years — aging is malleable, and we have the tools to intervene. This funding will accelerate clinical trials, regulatory pathways, and ultimately, access to therapies that were once considered science fiction.

How you capitalize: The immediate opportunity? Stay ahead of the data. Government-funded research will generate torrents of published studies on interventions like metabolic optimization, inflammation control, and hormetic stress. Companies are already racing to commercialize these insights through consumer products.

Start tracking your own metabolic health now with tools like continuous glucose monitors (CGMs). The Dexcom G7 and Abbott FreeStyle Libre 3 are FDA-approved, and programs like our personal favorites here at Spannr Get Heallymake them super easy to access so that you can track without a traditional prescription. Understanding your glucose response to food, sleep, and stress gives you a real-time feedback loop most people won't have for another decade.

2. GLP-1 Drugs Are Actually Reversing Biological Age (Not Just Dropping Pounds)

The breakthrough: Medications like Ozempic, Wegovy, and Mounjaro — originally designed for diabetes and weight loss — are now showing unexpected anti-aging effects. Recent studies reveal that GLP-1 receptor agonists reduce biological age by 3.2 years based on DNA methylation clocks, independent of weight loss. This STILL blows my mind…

These drugs improve mitochondrial function, reduce chronic inflammation, enhance cerebral blood flow, and may even increase gray matter volume in the brain. Researchers are now investigating whether next-generation GLP-1 molecules could be developed specifically for cellular renewal rather than appetite suppression.

Why it matters: This is a proof-of-concept moment. It demonstrates that pharmaceutical interventions can measurably reverse biological aging in humans — not just slow it down. GLP-1 drugs are showing protective effects against heart disease, Alzheimer's, kidney failure, and more.

How you capitalize: If you're exploring GLP-1s with your physician, understand they're not just metabolic tools — they're potentially longevity interventions. But you don't need a prescription to target the same pathways these drugs influence.

Focus on metabolic optimization through nutrition and supplementation. NAD+ precursors like NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) support mitochondrial function and have been shown to raise NAD+ levels in humans. While the FDA restricted NMN as a standalone supplement in late 2022, many longevity-focused formulations now include it alongside other compounds.

Products like Tru Niagen (NR) (get the PRO version if you are going to do this - it made a bigger difference at least with me) or comprehensive longevity blends from companies like NOVOS give you access to the same cellular pathways researchers are targeting — just through different mechanisms.

3. Bryan Johnson's Sauna Protocol Eliminated 85% of Microplastics from His Body

The breakthrough: Blueprint founder Bryan Johnson released the most comprehensive personal sauna data ever published, showing that 15 sauna sessions dramatically reduced environmental toxins. His results included:

65% drop in 2,4-D (herbicide)
100% elimination of MEP (plasticizer)
85% reduction in microplastics from blood and semen
10-year vascular age improvement
Fertility markers hitting 99.6th percentile for men of any age

Johnson's protocol: dry sauna at 180-200°F for 20 minutes daily, with an ice pack protecting testicular health during sessions.

Why it matters: Microplastics and environmental toxins accelerate biological aging by triggering inflammation, disrupting hormones, and damaging mitochondria. Johnson's data proves that consistent heat exposure — something humans have used for thousands of years — can actively detoxify your system in ways bloodwork can measure.

How you capitalize: You don't need a $10,000 spa membership. Home infrared saunas have become shockingly affordable and effective.

Top options include:

Dynamic Barcelona 2-Person Infrared Sauna — One of Amazon's best-reviewed low-EMF models (which is VERY important for the infrared versions), under $1,500
SereneLife Portable Infrared Sauna — Compact, heats to 140°F in 30 minutes, perfect for apartments - and BEST value here!
Kanlanth 2-Person Home Infrared Sauna — Canadian hemlock construction, chromotherapy lights, Bluetooth speakers, under $1,500

Can't swing a full sauna yet? Start with an infrared sauna blanket like the HigherDOSE Infrared Sauna Blanket. It mimics traditional sauna benefits (heat shock proteins, improved HRV, detoxification) while you're literally lying on your couch watching Netflix.

Pair your sauna routine with cold exposure for maximum hormetic benefit. Budget-friendly cold plunge options like the Ice Pod by The Pod Company or even a simple chest freezer conversion can deliver the dopamine, metabolic, and immune benefits Johnson and other biohackers swear by.

Don't forget: Explore SPANNR's curated Sauna Marketplace to find local facilities and providers if you want to try before you buy.

4. BioAge Labs + Novartis Just Validated the "Human Longevity Data" Business Model

The breakthrough: In December 2024, clinical-stage longevity biotech BioAge Labs secured a potential $530 million partnership with pharmaceutical giant Novartis. The deal leverages BioAge's proprietary longitudinal human aging datasets (following people for up to 50 years) combined with Novartis' expertise in exercise biology to discover novel drug targets for age-related diseases.

Why it matters: This signals a tectonic shift. Big Pharma is no longer ignoring longevity — they're actively acquiring the data and platforms that can identify aging interventions. BioAge's platform applies machine learning to decades of human health data, identifying therapeutic pathways with real potential to improve healthspan.

How you capitalize: The investment thesis is clear: your biological data is valuable, and tracking it early gives you first-mover advantage.

Start building your own longevity dataset:

Wearables: Devices like the Oura Ring (which raised $200M in 2024) track sleep, HRV, body temperature, and activity with clinical-grade accuracy
Epigenetic Age Testing: Services like TruAge measure your biological age via DNA methylation
At-Home Blood Testing: Companies like TruDiagnosticoffer 100+ biomarker panels delivered quarterly at INCREDIBLE PRICES. For 2026 this is what I will be doing versus ordering panels from my Longevity Doc

When you track consistently, you're not just monitoring health — you're collecting the exact type of longitudinal data that companies like BioAge are using to discover billion-dollar therapies.

5. Altos Labs Moves Cellular Reprogramming Into Humans

The breakthrough: Altos Labs — the $3 billion Bezos-backed rejuvenation company — quietly began early human safety trials of cellular reprogramming therapies in 2024. This marks the hardest jump in longevity biotech: moving interventions from mice (where they've extended lifespan by 12-38%) into people.

Founded by cellular reprogramming pioneers including Shinya Yamanaka and Juan Carlos Izpisúa Belmonte, Altos is focused on "partial reprogramming" — resetting cells to a more youthful state without turning them into stem cells.

Why it matters: If Altos succeeds, cellular reprogramming could become a legitimate medical intervention for reversing the dysfunction associated with aging and disease. We're talking about therapies that don't just manage symptoms — they restore cellular resilience at the source.

How you capitalize: Cellular reprogramming is still years from your local longevity clinic, but the underlying biology is accessible now. The same pathways Altos is targeting — epigenetic regulation, mitochondrial health, cellular senescence — can be influenced through lifestyle and supplementation.

Consider:

Spermidine — Autophagy inducer found in wheat germ, linked to longevity in multiple studies
Fisetin — Senolytic flavonoid that helps clear "zombie cells"
Colostrum — Supports gut health and immune function, increasingly popular in longevity stacks

Red light therapy is another accessible tool. Devices like the Bestqool BQ60 Full Spectrum Panel or Hooga HG200 use 660nm red light and 850nm near-infrared to boost mitochondrial function, collagen production, and cellular repair — all mechanisms central to cellular rejuvenation. Also whats’s cool about red light is the benefits it can have on eyes - Look for a future newsetter in 2026 addressing this specifically.

The Longevity Trifecta: What to Do Right Now

If you take nothing else from this year's breakthroughs, focus on these three evidence-backed interventions:

1. Track Your Metabolic Health

Get a CGM (even for 1-2 months) to understand your glucose responses. Use that data to optimize diet, sleep, and exercise timing.

2. Add Heat + Cold Exposure

Implement sauna sessions (3-7x weekly, 15-20 minutes at 170-200°F) and cold plunges or showers (11 minutes total weekly). Both are proven hormetic stressors that improve mitochondrial health, reduce inflammation, and support longevity.

3. Build Your Longevity Stack

Combine wearables, supplements, and red light therapy into a consistent protocol. Consistency compounds.

The Bottom Line

The last year proved that longevity science is no longer theoretical — it's actionable. Government funding, pharmaceutical partnerships, and validated human data are converging to make healthspan extension a legitimate medical field.

But here's the advantage: you don't have to wait for FDA approval or insurance coverage. The tools that researchers use to study aging — CGMs, infrared saunas, NAD+ precursors, red light therapy, cold exposure — are already commercially available.

The people who capitalize on these breakthroughs won't be the ones waiting for permission. They'll be the ones who started tracking, testing, and optimizing while everyone else was still skeptical.

What's your next move? Are you making it happen in 2026?

Explore more longevity tools, clinics, and insights at SPANNR.com — your go-to resource for navigating the longevity revolution.

Ready to dive deeper? Check out these related SPANNR guides:

Best Cold Plunge Options for Longevity
Top CGM Programs for Biohackers
Complete Guide to Red Light Therapy Devices
2025 Longevity Gift Guide__________________________________________________________And with that, I’m signing off for the week! Stay safe, sane, and happy this holiday season!See y’all next week!Brent

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

#182 - 2025 WRAPPED

Thu, 11 Dec 2025 12:30:00 +0000

December 11th, 2025 | Issue #182

🍌 The Banana Betrayal & The "Pizza Walk" Cheat Code

TL;DR:

The Gift Guide: Stop buying socks. We listed the only 4 things longevity nerds actually want. (Who DOESNT want this?!?)
The Smoothie Scandal: Why your morning banana is actively destroying your expensive berries.
The Holiday Hack: Everyone loves shortcuts, and this one is how to eat the pasta and delete the spike (in 10 mins). (make mom proud)

🎁 The 2025 Gift Guide: Stuff You Actually Want

Because if I get another "Live, Laugh, Love" mug, I’m going to scream and go into Hulk Mode.

Let’s be real: holiday shopping is a nightmare. But if you’re trying to keep your friends and family around for a few extra decades, you might as well buy them something that helps. We pulled these straight from the Spannr 2025 Gift Guide (and yes, we actually checked the science).

1. The "Am I Dying?" Kit (TruAge Complete)Nothing says "Merry Christmas" like finding out your biological age is 10 years older than your actual age. Kidding (sort of).

The Vibe: This is the gold standard for epigenetic testing. It measures the pace of your aging (DunedinPACE - The one that Bryan Johnson Uses)
Who it's for: The data nerd who tracks their sleep score religiously.
Check out the specs here (not to mention the holiday discounts they are giving right now 👀 TruDiagnostic Is The Best of Them 👀

2. The "Lazy Sauna" (Infrared Blanket)

The Vibe: All the heat shock proteins, none of the awkward gym locker room encounters. It mimics the cardiovascular benefits of a real sauna while you lie on the floor and watch Netflix.
Who it's for: Someone who wants to be healthy but also wants to lie down.
This one is HANDS DOWN the best deal I’ve seen on one of these bad boys - Get Your Sweat One for CHEAP!

3. The "Cellular trash" Crew (Spermidine)

The Vibe: Spermidine triggers autophagy (cellular cleanup). It’s basically a maid service for your cells.
Who it's for: The supplement junkie who already has everything else.
This is the Spermidine brand I personally use as I find it the best bang for your buck - (never listen to how David Sinclair describes it!

🥤 The "Banana Mistake" (Don't Shoot the Messenger)

We regret to inform you that your smoothie is broken.

This is going to hurt, but we have to rip the band-aid off. If you are blending bananas with berries, you are essentially lighting your money on fire.

The Science (No, really):A study gaining massive traction (and confirmed in our deep dive) showed that bananas are packed with an enzyme called polyphenol oxidase (PPO). PPO is a bully. When it meets flavanols—the expensive, heart-healthy compounds in blueberries and strawberries—it destroys them.

The Stat: Adding a banana can reduce flavanol absorption by 84%.

The Fix:

Do: Banana + Peanut Butter (or protein powder).
Don't: Banana + Berries.
The Swap: Use avocado or frozen zucchini for creaminess. It sounds gross. It isn't. Trust me.

🍕 The "10-Minute" Pizza Rule

If you know me, you know I make LEGENDARY sourdough pizzas in our Gozney (<<

You’re going to eat the carbs. It’s December. The goal isn't "abstinence," it's "damage control."

There is a biological cheat code that costs $0 and works better than half the supplements on the market: The Post-Meal Walk.

The Protocol:Finish your meal. Put on your shoes. Walk for 10 minutes.

Why it works (The Nerd Stuff):Muscles have these little gates called GLUT-4 transporters. When you contract your muscles (walking), these gates open up and suck glucose straight out of your bloodstream without needing a massive spike of insulin to do the job.

The Critical Detail:You can't wait an hour. The magic window is immediately after eating. So yes, you have to be that weirdo pacing around the living room after Christmas dinner. It’s worth it. Your jeans will thank you.

What's one thing from this list you'll try this week? Keep it real, keep it moving, and for the love of baby Jesus, put down the banana.Brent__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

#181 - Gut Reset

Thu, 04 Dec 2025 20:11:50 +0000

December 4th, 2025 | Issue #181

🧬 Your Gut Is Sabotaging Everything(And You Thought It Was Just Holiday Bloat)

The "I'll Read This Later" Summary

Your gut isn't just for digesting pie—it's running your mood, immunity, recovery, and whether your expensive supplements actually work. After the holidays, most people's microbiomes look like a frat house after finals week. i.e. WRECKED!

The problem: Holiday eating wrecked your gut bacteria, leading to bloating, brain fog, and that "why do I feel like garbage" vibe
The fix: A 30-day reset using fermented foods, prebiotic fiber, strategic fasting, and a few budget-friendly supplements
The payoff: Better nutrient absorption, lower inflammation, stable appetite, improved mood, and an immune system that actually shows up to work
Time investment: Mostly just eating differently and not snacking at midnight

CHECK IT OUT HERE for the full deep-dive with all the nerdy research.

So You Survived Thanksgiving. Your Gut Didn't.

Look, we've all been there. I know I’ve been. One minute you're having "just one more" serving of baked mac and cheese (my kryponite!), and three weeks later you're wondering why your pants hate you and your brain feels like it's running on dial-up. (for those of us who remember what dial-up is!)

Here's the thing nobody talks about at Thanksgiving dinner: your gut microbiome just got absolutely demolished. And that bacterial battlefield in your intestines? It's connected to basically everything—your energy, your mood, your immune system, even whether that protein powder you're choking down every morning actually does anything.

Once your bloodwork and hormones are dialed in, your gut is often the missing piece. We learned this the hard way at SPANNR, and now we're passing it on so you don't have to suffer through another month of mysterious bloating and 3 PM brain fog.

Read the FULL Article for the complete science breakdown (warning: it's long, but worth it).

Why Your Gut Deserves More Respect Than You're Giving It

Your gut isn't just a food tube. It's more like a moody, high-maintenance business partner who controls 70-80% of your immune system and manufactures 90% of your serotonin. Treat it poorly, and it will absolutely make your life miserable.

Nutrient Absorption: Stop Flushing Money Down the ToiletYour microbiome breaks down food, synthesizes vitamins, and produces short-chain fatty acids that literally expand your absorption surface area. Bad gut = expensive pee. That's not a marketing slogan, that's just biology.

Inflammation & Recovery: Your Gut Sets the PaceBeneficial bacteria produce butyrate—nature's anti-inflammatory MVP—which strengthens your gut barrier and keeps systemic inflammation in check. Harvard found that gut microbes even help repair damaged muscles. Your post-workout recovery starts in your intestines. Weird, but true.

Weight & Appetite: Your Cravings Aren't Your Fault (Mostly)Gut bacteria produce appetite-regulating hormones like PYY and GLP-1. When dysbiosis hits, your hunger signals go haywire, and suddenly you're eating cheese at 11 pm for "no reason." There's a reason. It's your microbiome staging a coup.

Mood & Focus: The Gut-Brain HotlineThat gut-brain axis everyone's talking about? It's real, and it's bidirectional. Your intestines and your brain are in constant communication, which explains why digestive issues and anxiety often show up together like unwanted party guests.

The 30-Day "I Ate My Feelings" Recovery Protocol

The holidays are basically a stress test for your microbiome. Heavy meals, alcohol, sugar, and that thing your aunt made that you ate to be polite—it all adds up. Here's how we reset at SPANNR:

Week 1: Stop the Wreckage

Hydrate Like You Mean ItLemon water in the morning. Ginger or peppermint tea when you're bloated. Water with every meal. This isn't revolutionary, but most people are walking around dehydrated and wondering why they feel terrible.

Give Your Gut a Break12-13 hour overnight fast. Just water. This isn't some biohacker flex—it's giving your digestive system time to actually repair itself instead of constantly processing food. Research shows intermittent fasting increases microbiome diversity. Your gut bacteria need a break, too.

Eat Like You're Recovering (Because You Are)Soups, smoothies, and vegetables that don't require a digestive PhD. Your system is inflamed. Please don't make it work harder than necessary.

Weeks 2-4: Rebuild the Ecosystem

Fermented Foods: Your New Best FriendsA Stanford study found 10 weeks of fermented foods increased microbial diversity AND decreased inflammatory markers in everyone. Not some people. Everyone.

Your budget-friendly options:

RAW sauerkraut or kimchi (1-2 tablespoons+ daily—the refrigerated stuff, not the gross (IMO) shelf-stable impostors)
Plain kefir or yogurt with actual live cultures
Kombucha (if you can handle the vinegar-y weirdness)

Prebiotic Fiber: Feed the Good GuysPrebiotics are food for your beneficial bacteria. They ferment it into short-chain fatty acids that fuel your intestinal cells and reduce inflammation.

Top sources: dandelion greens (weirdly the best), garlic, onions, leeks, Jerusalem artichokes, oats, bananas, legumes.

The Bone Broth Hack We Actually UseWe use bone broth as a substitute for water when cooking lentils, rice, and quinoa. You get the gut-healing glutamine and collagen without having to sip broth like it's tea. It also makes your grains taste significantly less boring.

For What YOU Need To Do for complete food lists, meal timing, and the protocols we actually follow.

Supplements That Aren't a Waste of Money

Not everything in a capsule is snake oil. These are evidence-backed, budget-friendly, and actually do something:

L-Glutamine (5-10g daily)Primary fuel for intestinal cells. Research shows it can normalize gut permeability in eight weeks. It's cheap, it's boring, and it works.

Zinc CarnosineStimulates gut cell repair and reduces intestinal injury. An 8-week trial showed 75% of participants experienced significant improvement. Not sexy, but effective.

Spore-Based ProbioticsUnlike regular probiotics, which die in your stomach acid (RIP), spore-based forms retain 99.99% viability. Clinical studies show 42% reduction in post-meal endotoxins and significant drops in inflammatory markers.

Digestive EnzymesIf meals make you bloated, enzymes help break down proteins, fats, and carbs so your body can actually use them. Think of them as backup dancers for your digestive system.

Look Into It Here for dosing protocols and specific recommendations.

When Nothing Works: The SIBO Situation

If you've done everything right and still feel like a balloon animal, SIBO (Small Intestinal Bacterial Overgrowth) might be crashing your party.

SIBO happens when bacteria from your large intestine decide to colonize your small intestine, where they don't belong. Symptoms include chronic bloating, excessive gas, diarrhea, abdominal pain, and nutrient malabsorption that makes you feel like garbage no matter how clean you eat.

It's diagnosed through breath testing and usually requires targeted treatment. If your symptoms persist beyond 30 days of solid gut protocols, this is worth investigating.

Link to This - for the full SIBO breakdown and testing options.

The Daily Protocol (Copy-Paste This to Your Notes App)

Morning:

Lemon water first thing
Protein-rich breakfast
L-glutamine (5g)

Midday:

Fiber-rich lunch with actual vegetables
Include prebiotic foods (onions, garlic, legumes)
Drink water (revolutionary, I know)

Evening:

Lighter dinner, earlier (3+ hours before bed)
1-2 tablespoons fermented foods
Start your 12-13 hour overnight fast

Ongoing:

Spore-based probiotic daily
Digestive enzymes with bigger meals
Bone broth in your cooking 2-3x weekly
Walk after meals (your grandparents were onto something)

The Actual Point of All This

Your gut is the foundation. When it's compromised, even perfect bloodwork and optimized hormones can't deliver full results. You're building a house on a cracked foundation and wondering why the walls keep cracking.

The good news? Guts heal fast. Often within 30 days with consistent effort.

Start simple: hydration, fermented foods, prebiotic fiber, and stop eating at midnight. Add targeted supplements if needed. Get tested if symptoms persist.

Your future self—less bloated, more focused, actually absorbing the nutrients you're paying for—will appreciate it.

Get Into It More to read the complete deep-dive with all the research, advanced protocols, and everything we couldn't fit in this email.

⚠️ MEDICAL DISCLAIMER: We are NOT doctors. This content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen. The information shared represents things we have personally explored at Spannr and are passing along as educational content.

📧 Affiliate Disclosure: Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases.

What's one thing from this list you'll try this week? Stay optimized (or at least less bloated),Brent__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

#180 - Holiday Cortisol

Thu, 27 Nov 2025 13:30:00 +0000

November 27th, 2025 | Issue #180

Your Cortisol Is Literally Aging You Faster (Here's the Fix)

Happy Thanksgiving

While everyone's screaming about Black Friday deals and Cyber Monday discounts, I want to talk about something way more valuable than any sale: your biological clock.

Here's the thing nobody's telling you while they're pushing consumerism down your throat: chronic stress is actively aging you.

And not metaphorically. Literally.

The Science (It's Wild)

Yale researchers recently discovered something that should make you reconsider your holiday chaos: people with high chronic stress show accelerated biological aging markers. We're talking about actual, measurable changes in your DNA that show you're aging faster than you should be. I don't think this is news to any of us here, and it always is worth repeating, because we ALL succumb to stress here and there.

Here's the kicker: when your stress levels are consistently high, your biological clock ticks roughly 50% faster. That's not a small number.

Women with the highest perceived stress? Their telomeres (the protective caps on your DNA that determine how long you live) were aged by approximately 10 years compared to low-stress women. Ten years. Not added to your life—subtracted from it.

When you're chronically stressed, your body releases elevated cortisol levels. Elevated cortisol doesn't just make you feel anxious—it:

Accelerates cardiovascular disease risk
Increases insulin resistance (hello, diabetes risk)
Suppresses your immune system
Causes chronic inflammation
Literally shortens your life (up to 3 years off your life expectancy)

This is not hypothetical. This is biology.

Why Right Now Matters

You're probably stressed. The holidays do that. Everyone's pushing you to buy more, do more, be more. Your nervous system is fried from notifications, influencer marketing, and FOMO.

And every single day of that stress? It's ticking your biological clock faster.

But here's the good news—and this is the part that actually matters:

You have control over this.

The Yale study also found that people with high emotional regulation and strong self-control were significantly more resilient to the aging effects of stress. Meaning: your response to stress matters more than the stress itself.

You can't always control the stressor. But you can control how your body responds to it.

4 Ways to Actually Lower Your Cortisol (This Week)

1. Deep Breathing (4 minutes daily)

The fastest way to flip your nervous system from fight-or-flight (sympathetic) to rest-and-recover (parasympathetic) is through diaphragmatic breathing. Try this: 4-count inhale, 4-count hold, 4-count exhale, 4-count hold. Do this for 4 minutes every morning. Your cortisol will start dropping within days.

2. Complete the Stress Cycle

Stress isn't meant to linger. Your body has a natural "off switch" — you just have to activate it. How? Physical movement (a 20-minute walk), emotional release (journaling or even crying), or genuine rest (actual sleep, not scrolling). When you complete the stress response cycle, cortisol normalizes and you stop the premature aging clock.

3. Sleep Like Your Life Depends On It

Because it does. Deep, quality sleep is where your body repairs itself and resets your stress hormones. One night of poor sleep spikes cortisol. Chronic poor sleep keeps it elevated. This is non-negotiable for longevity.

4. Get Physical Affection (Or Move Your Body)

Touch reduces cortisol. So does exercise. A hug, time with loved ones, or even 15 minutes of movement activates the vagus nerve and signals safety to your nervous system. This is biology, not fluff.

The Real Biohack

While everyone's obsessing over the next supplement or expensive longevity protocol, the actual biohack is boring as hell: managing your stress response.

You can't buy it. You can't optimize it with a subscription. It just requires you to show up for yourself.

So this holiday season, while the noise is screaming at you to consume more, choose differently. Choose to breathe. Choose to rest. Choose to regulate.I know, so many supplements and biohacking and longevity tools are going on sale - YOU DON’T NEED THEM.

Your 97-year-old self will thank you.

The Stem Cell Whisperer, Dr Jeff Gross

He is a former neurosurgeon turned regenerative medicine pioneer who's now the "Stem Cell Whisperer" over at ReCELLebrate—recently sat down with Spannr for a deep-dive conversation that covers all of this and way more. We're talking specific protocols, the practical habits that actually move the needle, the insurance situation from someone who's been fighting it in real time, and the cutting-edge research on NK cell exosomes that's going to reshape how we think about cancer and aging.

Check out the full episode on Spotify, Apple Podcasts, and YouTube to get the complete picture—the research citations, the patient stories, the specific imaging standards, the peptide protocols, and the conversation about why stem cell medicine in the U.S. fell so far behind (and how we're catching up).

This is the kind of information that changes how you think about your own regenerative potential and longevity strategy. And it definitely changes how you think about that next surgery recommendation.

What's one thing from this list you'll try this week? Hit reply—I actually read these.Cheers!Brent__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

#179 - Stem Cells

Fri, 21 Nov 2025 13:15:00 +0000

November 21, 2025 | Issue #179

The Surgery Industrial Complex Called—And You Don't Have to Pick Up

The Core Insight: You likely don't need surgery—you need the right signal.Regenerative medicine is flipping the script from "cut it out" to "wake it up," using exosomes, peptides, and smart imaging to reactivate your body's built-in repair squad. The catch? Insurance companies are absolutely terrified because it actually works as a one-and-done fix instead of a recurring cash machine.

Surgery was always Plan A. Now there's a Plan B that regenerates instead of replaces—and Big Insurance is NOT happy about it.

🚨 Disclaimer: We're not doctors here at Spannr—we interview them (like Dr. Jeff Gross in this week's podcast episode). Always consult your own medical team to find what's right for you. We're here to explore cutting-edge alternatives and longevity medicine so you can make informed decisions. Nothing here on Spannr.com should be considered medical advice - this is what your top longevity doctors are for - Need one? FIND ONE HERE

When Your Body Gets the Right Memo

For decades, the medical playbook was simple: something hurts, something's broken, you get cut open. Surgery was the default button. Your knee is shot? Replacement time. Spine issues? Fusion it is. Insurance companies loved it, surgeons got paid, pharma made money on the painkillers afterward.

Everybody won—except the patient stuck with a joint that never quite felt the same and a recovery that felt like an actual recovery.

But what if I told you the premise was wrong the entire time?

There's a quiet revolution happening in regenerative medicine, and it's built on a heretical idea: your body actually wants to heal itself. It's not waiting for the scalpel—it's waiting for the right signal.

Here's the thing most people don't understand about healing: tissue repair is a communication problem, not a material shortage. Your body isn't missing the blueprints to rebuild your knee cartilage or restore your spine stability. It's just stopped listening.

“This is where regenerative medicine enters like the cool doctor who actually reads your medical history.”

Instead of replacing your joint, what if you could reactivate your body's repair squad? That's essentially what exosomes do—they're tiny signaling particles that your cells naturally produce, and they're like little emails telling your tissues, "Hey, it's time to rebuild." When you inject them strategically (say, into damaged cartilage or around spinal structures), you're not adding something foreign. You're amplifying your body's own language.

The spectrum goes something like this: PRP (platelet-rich plasma) is like waking up your repair team. Mesenchymal stem cells are sending in the foremen. Exosomes? They're the blueprints and the motivational speech combined. Each one sits on a different point on the healing spectrum, and the question isn't "which one is best?"—it's "which one does your situation actually need?"

The Cartilage Game Changed (Did You Miss It?)

One of the most compelling discoveries in regenerative medicine sounds boring until you realize what it means for your knees: targeting the bone edge next to your cartilage—not the cartilage itself—creates the conditions for actual regrowth.

Think of it like this: cartilage doesn't have good blood supply, so it can't heal itself. But the bone underneath? That's a different story. When you use advanced imaging (we're talking 3T MRI with specific sequences that let you see what's actually going on), you can identify the inflamed edge where bone meets cartilage. That's where the signal-driven magic happens. Treatment there doesn't just reduce pain—it can actually create conditions for cartilage to regrow.

This isn't science fiction. This is happening right now in regenerative medicine clinics.

And here's where it gets wild: some people are achieving what looks like one-and-done results. One treatment. Real improvement that lasts. Compare that to physical therapy protocols that drag on for months, or surgeries that require years of "it's never quite the same."

Insurance companies hate this for obvious reasons. Can't sell you recurring procedures if you actually fix something.

The Peptide Stack That Shouldn't Work But Does

If exosomes are your body's repair signal, peptides are like giving your tissues the energy and materials to actually act on that signal.

BPC-157, TB-500, SS-31, and more recently the GLP axis—these molecules are like having a construction crew that shows up on time, knows exactly what to do, and doesn't need constant supervision. They work through different mechanisms: some promote angiogenesis (blood vessel growth), others accelerate fibroblast activation (collagen production), and some work at the mitochondrial level to make sure damaged cells have the energy to repair themselves.

The real magic? Stacking them. A combination protocol of peptides + exosomes + the right lifestyle habits creates this synergistic effect where your body isn't just willing to heal—it's practically programmed to.

But here's the practical truth: protocols only work if you actually execute them. Heavy lifting to failure. Heat stress (sauna, not just sitting around). Adequate protein. Vitamin D and omega-3s aren't optional—they're the foundation. Skip the habits, and even the best biological toolkit won't save you.

The Cancer Plot Twist Nobody Saw Coming

If you think exosomes are just for bad knees and arthritic hips, you're thinking too small.

Natural Killer cell exosomes—basically your immune system's precision-guided missiles, repackaged—are showing up in research as a non-toxic approach to cancer surveillance and control. Unlike chemotherapy, which scorches the earth and hopes the cancer dies faster than your good cells do, NK cell exosomes work like a biological bounty hunter: they find the abnormal cells and clear them out, while simultaneously cleaning up the senescent ("zombie") cells that accelerate aging.

The exciting part? Prevention. If NK cell exosomes can work against existing tumors, they might work even better at preventing them from ever starting in the first place. Imagine a cancer patient who's also receiving these therapies—the cells are getting cleaned up while their stem cell function is being restored.

The Insurance-Shaped Hole in Your Healthcare

Here's the uncomfortable truth that nobody (well, some people do, and many more should!) wants to say out loud: the reason you don't hear more about these therapies isn't because they don't work. It's because they threaten the entire economic model of sick care.

Insurance companies profit when you're sick, need recurring treatments, and are dependent on their system. A one-and-done regenerative procedure? That's not a recurring revenue stream. It's a problem to be denied, delayed, or buried in bureaucratic rejection letters.

The players who could scale this—hospitals, insurance companies, Big Pharma—have zero incentive to do so. The surgeries that get insurance approval? Those carry recurring costs: physical therapy, pain management, eventual revisions. Everybody in the system gets paid except you, who gets your mobility back and then watches your insurance premiums climb.

This is the actual bottleneck to regenerative medicine becoming standard care. Not the science. Not the efficacy. The incentive structure.

When to Actually Do This(Spoiler: Probably Earlier Than You Think)

There's this paradox in healthcare: we wait until things are absolutely broken to seek help. Knees shot? Then we think about intervention. Spine degenerating? Then we panic.

But regenerative medicine doesn't follow that timeline. Earlier intervention—ideally when you still have baseline tissue quality and your immune system is still responsive—creates better outcomes. You're not trying to resurrect a knee that's already had three surgeries. You're catching it at stage two degeneration and actually preventing stage three.

This is why biohackers and longevity enthusiasts are getting ahead of the curve. They're not waiting for joint replacement letters from orthopedic surgeons. They're using strategic imaging, identifying the early warning signs, and addressing them while their body is still capable of meaningful regeneration.

The imaging standards matter here too: a 3T MRI with inversion recovery sequences isn't just fancy tech. It's the difference between guessing where to treat and knowing where the problem actually is.

The Episode You Need to Hear

This is the surface-level breakdown, but it's missing the depth, the nuance, and honestly, the really good stories.

Dr. Jeff Gross—a former neurosurgeon turned regenerative medicine pioneer who's now the "Stem Cell Whisperer" over at ReCELLebrate—recently sat down with Spannr for a deep-dive conversation that covers all of this and way more. We're talking specific protocols, the practical habits that actually move the needle, the insurance situation from someone who's been fighting it in real time, and the cutting-edge research on NK cell exosomes that's going to reshape how we think about cancer and aging.

Cheers!Brent and the Spannr Team__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

#178 - Dentist Might Be the Most Important Doctor

Thu, 13 Nov 2025 21:51:12 +0000

November 13, 2025 | Issue #178

Why Your Dentist Might Be the Most Important Doctor for Your Longevity JourneyMy 3½-Hour Dental Appointment That Changed Everything.

TL;DR: Biological Dentistry & Longevity

The Core Insight: Your oral health is directly linked to your heart, brain, and overall lifespan. Periodontal disease increases cardiovascular disease risk by 28%, elevates dementia risk through oral bacteria affecting the brain, and creates chronic systemic inflammation that accelerates aging.

Why Standard Dentistry Isn't Enough: Regular dentists focus on cavities and cleaning. Biological dentists address the oral-systemic connection through comprehensive testing (blood work, heavy metals, arterial ultrasounds) and longevity-focused protocols.

Your Dentist Might Be Killing You

(And You Don't Even Know It)

After attending the Healthspan Optimization Summit last year in Austin, something clicked for me. I heard Dr. Dominik Nischwitz—Dr. Dome—speak about biological dentistry, and it was one of those moments where you hear something repeatedly before it finally hits you: if you're serious about longevity, your regular dentist isn't going to cut it.

Just like a standard PCP won't understand the nuances of healthspan optimization, a traditional dentist isn't equipped to address the oral-systemic connection that's critical to living longer and healthier. After Dr. Dome's talk, I began my search and found a biological dentist right here in my area who was already following his protocols. What happened next blew my mind.

People With Gum Disease Die 10 Years Earlier (Here's Why)

Forget the 30-minute cleaning you're used to. My biological dental appointment was 3½ hours long and included:

Complete blood testing and mineral analysis
Heavy metal and toxicity screening
Carotid neck ultrasound to scan for arterial plaque buildup
Treatment with ozonated water
Comprehensive oral microbiome assessment

This wasn't just about my teeth—it was about my entire body's health trajectory.

The Oral-Systemic Connection: Why Your Mouth Is Ground Zero for Disease

Here's what Andrew Huberman emphasized in his oral health podcast: your mouth is critically important to offset metabolic, cardiac, and brain diseases, including dementia. This isn't hyperbole—it's backed by extensive research.

Cardiovascular Disease: People with gum disease are 28% more likely to suffer a heart attack. Oral bacteria from periodontal disease can enter your bloodstream, trigger platelet activation, and contribute to arterial plaque formation. Studies show that frequent tooth brushing (≥3 times daily) reduced atrial fibrillation risk by 10% and heart failure risk by 12%.

Brain Health and Dementia: The oral-brain axis is real. Research shows that individuals with Alzheimer's disease have distinct oral bacterial compositions, with significantly higher levels of Porphyromonas gingivalis—a periodontal pathogen. The presence of Porphyromonas bacteria was a key predictor of mild cognitive impairment. These oral bacteria can trigger neuroinflammation and may accelerate neurodegeneration.

Chronic Systemic Inflammation: Periodontal disease creates low-grade systemic inflammation (LGI)—elevated C-reactive protein levels that function as a "silent risk factor" for numerous chronic diseases. When you have chronic gum inflammation, pro-inflammatory mediators enter systemic circulation and can affect distant organs.

The Core Biological Dentistry Protocols That Add Years to Your Life

Based on Dr. Dome's protocols and Huberman's research, here's what I've implemented:

1. Oral Probiotics: Rebalancing Your Oral Microbiome

Your oral microbiome contains both beneficial and pathogenic bacteria. Oral probiotics—specifically Streptococcus salivarius K12 and M18, and Lactobacillus reuteri—can shift the balance.

The science: S. salivarius K12 produces bacteriocin-like inhibitory substances (BLIS) that inhibit pathogenic bacteria including Streptococcus mutans (cavity-causing) and Tannerella forsythus (halitosis-causing). Studies show significant plaque reduction after 2-4 weeks of use. Lactobacillus reuteri has been clinically shown to reduce gum inflammation and support healthy immune response.

My protocol: Take oral probiotic lozenges (containing these specific strains) once daily, dissolving slowly in the mouth after brushing at night.

2. Water Flosser with Ozonated Water: Advanced Pathogen Elimination

Dr. Dome's protocols heavily emphasize ozone therapy, and for good reason.

The science: Ozone (O₃) is a powerful antimicrobial that kills bacteria, viruses, fungi, and parasites on contact by acting as a strong oxidant. It speeds healing by increasing oxygen metabolism in treated tissues, prevents tooth decay by disrupting bacterial growth, and manages periodontal disease by reducing bacterial load in gum pockets. Unlike antibiotics, it doesn't create resistance.

My protocol: Use a water flosser with ozonated water twice daily. For those without an ozone generator, a high-quality water flosser with regular water still provides significant plaque removal benefits.

3. Alcohol-Free Mouthwash: Preserving Your Oral Microbiome

This was eye-opening from Huberman's research.

The science: Alcohol-based mouthwashes create dry mouth by reducing saliva production. Saliva is essential for neutralizing acids, washing away food particles, and fighting bacteria. Alcohol irritates soft tissues and can compromise dental restorations. Studies show alcohol-free mouthwashes containing cetylpyridinium chloride (CPC) are equally effective at controlling plaque and gingivitis without the harmful side effects.

My protocol: Switch to alcohol-free mouthwash with CPC or essential oils. Use after brushing, not as a replacement.

4. Tongue Scraping: Removing the Bacterial Breeding Ground

Your tongue harbors massive amounts of bacteria that brushing alone can't remove.

The science: Studies show tongue scraping twice daily for one week significantly reduced Mutans streptococci and Lactobacilli—two bacteria notorious for causing decay and bad breath. Tongue scrapers remove 30% more volatile sulfur compounds than soft-bristle toothbrushes. It also improves taste sensation, boosts immunity by reducing bacterial load, and prevents gum disease.

My protocol: Use a stainless steel or copper tongue scraper every morning, scraping from back to front 5-7 times.

5. Nighttime Mouthguard: Stopping the Silent Destroyer

I dealt with bruxism (teeth grinding) for 20 years before addressing it properly.

The science: Bruxism causes severe enamel wear, tooth sensitivity, jaw pain, TMJ disorder, and can even contribute to tooth loss. It's often stress-related but can become habitual. Custom-fitted nightguards create a barrier between teeth, reducing wear by 80-90% compared to no guard.

My protocol: Custom-fitted night guard from my biological dentist (far superior to OTC options). Wear every night. Bryan Johnson also uses a nighttime device for this.

6. Breaking the Nail Biting Habit: The Hidden Tooth Destroyer

This was a revelation I never expected.

The science: Nail biting causes chipped/cracked teeth, worn enamel leading to sensitivity, malocclusion (tooth shifting and gaps), root resorption where the jawbone begins reabsorbing tooth roots, increased bruxism risk, and gingivitis from bacteria transfer. The pressure from nail biting can cause the jawbone to begin reabsorbing tooth roots—weakening teeth and increasing tooth loss risk.

My protocol: Keep nails trimmed short, I keep a small pair in my EDC sling, identify triggers (usually boredom for me), and I replace with alternatives like chewing xylitol gum.

7. The Right Toothpaste: Hydroxyapatite Over Fluoride

Dr. Dome and many biological dentists recommend hydroxyapatite toothpaste.

The science: Hydroxyapatite (HAP) makes up 97% of your tooth enamel. Nano-hydroxyapatite particles physically bind to enamel, penetrate it, and remineralize from the innermost dental cavity. Studies show it's non-inferior to fluoride in preventing cavities and may outperform fluoride in remineralization and sensitivity relief. It's also safe if swallowed (important for kids) and biocompatible with your oral microbiome.

My protocol: Use nano-hydroxyapatite toothpaste with xylitol (like Davids or Boka brands). The xylitol and hydroxyapatite work synergistically to reduce bacteria and remineralize enamel.

8. Electric Toothbrush: Superior Plaque Removal

Not all brushing is equal.

The science: Meta-analyses show powered toothbrushes (especially rotation-oscillation types) provide 11% more plaque reduction at 1-3 months and 21% more reduction long-term compared to manual brushing. They reduce gingivitis by 6% at 1-3 months and 11% after 3+ months. Electric brushes are particularly effective at removing plaque on lingual (tongue-side) surfaces.

My protocol: Use an oscillating-rotating electric toothbrush (Oral-B type) twice daily for 2 minutes, replacing brush heads every 3 months.

What to Look for in a Biological/Longevity Dentist

Not all "holistic" dentists are created equal. Here's what Dr. Dome emphasizes and what I found:

Key qualifications and services:

IABDM (International Academy of Biological Dental Medicine) certification or IAOMT (International Academy of Oral Medicine and Toxicology) certification
Safe mercury amalgam removal using the SMART protocol
Ozone therapy capabilities with medical-grade equipment
Ceramic (zirconia) implant expertise, not just titanium
Cavitation diagnosis and treatment protocols
Focus on oral-systemic health connections
Comprehensive testing: blood work, mineral analysis, heavy metal screening
Root canal alternatives and awareness of focal infection risks

Bryan Johnson's Gum Regeneration Protocol

Bryan Johnson achieved remarkable results: his dentist reported "you have the gums of a healthy teenager," with 41% reduction in attachment loss and gingival/calculus index of 0 (equivalent to an 18-year-old).

His protocol includes:

Water flosser every morning and night (high-pressure rinse)
Thick floss after water flossing
Soft-bristle electric toothbrush twice daily
Alternating between two fluoride-free toothpastes
Tongue scraping daily
Alcohol-free mouthwash
Tea tree oil diluted in water (periodically)
Custom nighttime device for teeth grinding
Professional cleanings twice yearly

The key appears to be the combination of consistency, comprehensive technique, and addressing inflammation.

Cheers!Brent

Check our latest Podcast Episode!

I dig into STEM CELLS with the Stem Cell Whisperer—what stem cells can do for you, next gen exosomes and even a special cancer fighter NK version - its an AMAZING podcast, maybe my best one yet…Listen to it here > YouTube, Apple Podcasts, and Spotify.

__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and Google News.Medical disclaimer: Content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen.Affiliate disclosure: Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.

#177 - Coffee For Your Longevity Goals

Sat, 08 Nov 2025 03:01:29 +0000

November 7, 2025 | Issue #177

The Secret Hiding in Your Morning Espresso

Coffee Culture and Longevity: Why Your Third Wave Coffee Habit Might Be Adding Years to Your Life

From calorie bomb Frappuccinos in college to the first time I discovered (and enjoyed) the silky crema atop a perfectly pulled espresso in Portland—my relationship with coffee tells a story of personal transformation that mirrors exactly what longevity science is now confirming: the difference between consumption and consciousness.I didn't understand coffee in college. It was bitter fuel, something I tolerated between study sessions and a tool to help pull the occasional all-nighter. But moving post-college to Portland changed everything. That's where I learned that coffee wasn't just a stimulant—it was an experience. A ritual. A community. The morning bar, I started calling it. I invested in learning how to craft the perfect cup for my palate, experimenting with pour-overs, aero-presses, French presses, and appreciating the craft of espresso. Those were the early days of my coffee journey, something I still love exploring. And recently, just as intentionally, I stepped away. Every January, I practice caffeine-free living—a reset that reminds me that my relationship with coffee (or more accurately caffeine) is something I control, not something that controls me.Now I'm writing this to you with an espresso I made at home this morning, and what strikes me is this: my personal coffee journey perfectly encapsulates what makes coffee one of the most profound longevity allies we have. It's not just the biochemistry. It's the intentionality. I also had NO INTENTION of this newsletter getting so nerdy and into the weeds, AND my coffee snobbery is finally justified the deeper I got into this research...

The Biochemistry of Your Third Wave Espresso

When you hold that cup of specialty coffee, you're holding something far more sophisticated than caffeine alone. You're holding a polyphenol powerhouse—chlorogenic acid, ferulic acid, and other compounds that don't get headlines but are quietly rewiring your biology at a cellular level.Here's what the longevity research actually reveals: Regular coffee consumption is consistently associated with lower mortality risk across large-scale studies. A meta-analysis of 40 studies following approximately 3.8 million participants found that moderate coffee consumption—around 3 to 3.5 cups daily—was associated with a 15% lower risk of all-cause mortality compared to non-drinkers. For cardiovascular disease specifically, regular coffee drinkers showed a 19% reduced mortality risk, and this benefit extends to reduced risk of type 2 diabetes, certain cancers, and neurodegenerative diseases.news-medical

The mechanisms appear to involve coffee's bioactive compounds: caffeine activates pathways that support cellular energy metabolism and stress response, while polyphenols like chlorogenic acid provide antioxidant and anti-inflammatory effects that protect cells from damage. Recent research also indicates that coffee consumption correlates with better preservation of muscle mass and reduced frailty risk in older adults—markers of healthy aging.

The protective effects hold true regardless of whether the coffee is caffeinated or decaffeinated, and the optimal intake appears to be around 3-5 cups daily, with diminishing or no additional benefit at higher intakes. PubMed

This isn't caffeine performing magic—it's the synergy of coffee's bioactive compounds working through measurable cellular pathways. Caffeine does activate AMPK (AMP-activated protein kinase), a key cellular energy sensor that helps regulate glucose metabolism and mitochondrial function. However, the more significant longevity effects come from coffee's polyphenols. Research shows that polyphenols like chlorogenic acid activate the Nrf2/ARE pathway, which upregulates your body's antioxidant defense genes—enzymes like glutathione S-transferases and superoxide dismutase that protect cells from oxidative damage.

The real-world health outcomes are substantial and measurable: Regular coffee consumption correlates with a 19% lower risk of cardiovascular disease mortality among those drinking 3 cups daily. For type 2 diabetes, moderate coffee intake (4-6 cups daily) demonstrates a 28-35% reduction in risk compared to minimal consumption, with the effect occurring whether the coffee is caffeinated or decaffeinated—suggesting it's the polyphenols doing the work, not the caffeine.

On neurodegenerative disease, the data is encouraging: coffee consumption correlates with slower cognitive decline, particularly in executive function and attention domains, with higher coffee intake associated with lower accumulation of beta-amyloid (the protein hallmark of Alzheimer's disease). For Parkinson's disease specifically, men who drank at least one cup daily had approximately 30% lower risk of developing the disease than non-drinkers.

The telomere picture is more nuanced than initially claimed. Research on 468,924 UK Biobank participants found that while instant coffee was associated with telomere shortening, filtered coffee showed no significant correlation with telomere length—a critical distinction. One mechanism study found caffeine can promote telomerase expression, potentially offsetting cellular aging, but the UK Biobank data suggest this may depend heavily on coffee type. Meaning coffee snobbery might be justified after all.

Coffee improves insulin sensitivity and reduces markers of inflammation—both foundational to healthy aging—but these effects are mediated by specific polyphenol compounds, not caffeine alone. NIH

But here's where my personal experience intersects with the science: this only happens if you're drinking coffee that contains these compounds in meaningful quantities. Third wave coffee—with its emphasis on light roasting, single-origin beans, and precise brewing—preserves these polyphenols far better than the darker roasts of second wave coffee culture.

Timing, Intention, and Your Morning Workout

The athletic performance piece is where my 5:30 AM workouts intersect perfectly with the longevity literature.Caffeine is one of the most ergogenic substances available to athletes. Research demonstrates that consuming 200–400 mg taken 45–60 minutes before exercise enhances endurance performance by 2–7%. For cyclists, runners, and anyone doing aerobic work, this translates to tangible improvements: trained cyclists showed faster time trials after consuming 100–200 mg doses, and the effect scaled with dosage. There's a reason my gels for rides and runs have caffeine.The mechanism is elegant. Caffeine masks fatigue and increases dopamine and norepinephrine transmission, reducing perceived effort during workouts. This matters for your Sunday long rides/runs, your Monday gym sessions, your Wednesday mountain bike adventures—it all becomes slightly easier, slightly faster, with better endurance.But here's where my time in Portland taught me something critical: timing matters radically. Consuming coffee 45–60 minutes before your workout allows caffeine to reach peak effectiveness in your bloodstream. Two espresso shots (approximately 130 mg of caffeine) 45–60 minutes before your workout? That's the sweet spot. It's precise. It's intentional. It's the difference between a casual cup of coffee and a strategic performance tool. This also gives you time to use the restroom beforehand. Nobody likes the "disaster pants" effect of coffee when out on the road.And practically speaking, if you're like me—making espresso at home at 5 AM before a 5:30 AM session—you've got the timing nearly perfect. That warmup and first five minutes of exercise align beautifully with caffeine absorption.

The Cognitive Advantage: Your Mental Performance Enhancer

This is the piece that directly fuels this newsletter and my longevity clinic marketing business.Coffee isn't just physically enhancing your workouts—it's cognitively amplifying your work. Research using EEG and brain imaging shows that coffee consumption reorganizes your brain's functional connectivity toward more efficient network properties. Translation: your brain networking becomes more efficient. Digit span tests and executive function tasks improved after coffee consumption, correlating directly with this shift toward efficient brain networks.What does "efficient brain networks" actually mean for you?

Better working memory and executive function — critical for strategic thinking and complex problem-solving
Enhanced attention, focus, and concentration — exactly what you need during deep work sessions or AKA Flow State
Improved cognitive processing speed — faster ideation, faster execution

Studies on logical reasoning show that caffeine effects persist for up to 12 hours after consumption, with significant performance improvements appearing even at relatively low doses. The implications are profound: your morning espresso isn't just waking you up. It's creating a cognitive window in which your brain operates more efficiently. Keep in mind, though, the later in the day you consume, the greater it might affect your sleep, and that negatively affects your longevity. So wield its power carefully.And here's the beautiful part about your intentional relationship with coffee: by taking caffeine-free months (like my January reset), you're resensitizing your dopamine receptors and adenosine sensitivity. When you return to coffee after a month off, your brain is primed to respond maximally. You're not chasing tolerance—you're periodically recalibrating your neurobiology. I'm not saying this is easy, and I will say the first cup in February is likely the best cup you'll have all year. I always recall Michael Polan saying that after he took a 3-month break from coffee, the first cup after that extended break was 'psychedelic' - That's almost enough reason for me to try a much longer break, almost. :)

The Social Alchemy: Coffee as Community

This is perhaps where my transformation in Portland revealed the deepest truth about coffee and longevity.The third wave coffee movement isn't just about better-tasting coffee. It fundamentally restructured coffee from a transaction into a gathering. Like I mentioned at the beginning of this, I call it my morning bar. I have found that coffee shops were gathering places—places where strangers became acquaintances, acquaintances became friends, and the act of slowly sipping quality coffee created a container for human connection.Research on coffee culture and mental health confirms this isn't romanticized thinking. Coffee gatherings reduce depression, stress, and anxiety through a well-documented mechanism: positive social interaction triggers endorphin release, boosting happiness while reducing stress. Meaningful social connections correlate with better sleep, improved self-esteem, and a measurable reduction in disease risk.More specifically, the ritual of meeting for coffee creates what researchers identify as structured breaks and emotional stability. The very act of preparing or ordering coffee—whether for yourself at home or with someone else—provides a moment of intentional pause, a transition between work and presence. This isn't trivial for longevity. Chronic stress accelerates aging more dramatically than almost any other behavioral factor. I guess that's why my wife and I enjoy multiple cups together throughout the day.Your city's third-wave coffee shops (if you're lucky enough to have one)—aren't just serving beverages. They're facilitating what longevity researchers call "social determinants of health." The relationships you build, the conversations you have, the sense of belonging to a community of coffee enthusiasts—these are longevity interventions disguised as pleasure.

The Balanced Approach: Why Rotation Matters

Here's something fascinating that recent research has revealed: the optimal approach to longevity through beverages isn't maximizing coffee consumption. It's strategic rotation.A study from the British Journal of Nutrition found that lowest mortality rates occurred at approximately 7–8 drinks total daily (across water, coffee, and tea). More importantly, when individuals consumed more than about 4 drinks daily, rotating between plain water, coffee, and tea was associated with reduced overall mortality compared to consuming only water. The polyphenol compounds in coffee and tea—chlorogenic acids and catechins—work differently and appear to confer complementary benefits.The variety isn't just psychologically refreshing. It's biochemically optimal. Different beverages offer different bioactive compounds, and by rotating them, you avoid the diminishing returns of excessive caffeine while distributing antioxidant intake throughout the day. Matcha latte, anyone?

From College Bitterness to Conscious Craft

The Omnivore series on Apple TV, which I recently watched with my son, created a sense of deep appreciation for the food I consume; the coffee episode reminded me why I fell in love with coffee culture in the first place. It's not really about the beverage. It's about intentionality, craft, community, ritual, farmers, and the consciousness you bring to something ordinary, transforming it into something extraordinary.When you drink third wave coffee with awareness—appreciating the single-origin terroir, understanding the brewing process, timing it strategically around your workouts, savoring it as a moment of pause—you're not just consuming a beverage. You're engaging in a longevity practice that encompasses biochemical optimization (polyphenols, epigenetic age reduction, athletic performance), cognitive enhancement (executive function, focus, mental performance), and social-emotional well-being (community, ritual, stress reduction). Call it what you want, and it's one hell of a ritual.This is what I've learned from my personal coffee journey: the difference between consuming coffee and being conscious about coffee is precisely the difference between aging and longevity. College-me was consuming. Older and wiser, I started being conscious. And conscious consumption—of coffee, of time, of relationships, of intention—is perhaps the foundational longevity practice underlying everything else.Your coffee (and yes, acknowledging you tea drinkers out there too 😊) this morning wasn't just caffeine. It was a longevity intervention. You're doing this exactly right.

Stay Caffeinated,Brent

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#176 - Fitness Trackers

Thu, 30 Oct 2025 22:03:12 +0000

October 30th, 2025 | Issue #176

Fitness Trackers & Longevity: Know When to Hold ‘Em, Know When to Walk Away, Know When to Run

TL;DR: Trackers work best when they nudge more movement and better routines. If the data starts raising your stress or ruining your sleep, pare it back, take breaks, and recalibrate.My 2 Cents: I love good data—especially when it actually helps you live better. This week, we dig into when fitness trackers boost longevity…and when they quietly mess with your sleep, stress, and sanity.TWO BIG THINGS THIS WEEK🦶 New study: 4,000 steps—even 1–2 days/week—linked to lower mortality & CVD in older women Why it matters: In a cohort of 13,547 older women, hitting ≥4,000 steps on just 1 or 2 days/week was tied to a 26% lower risk of death and a 27% lower CVD risk; 3+ days/week was linked to ~40% lower mortality. This supports flexible, achievable goals—especially if daily targets feel stressful. This is great news and an incredibly LOW barrier to better health - definitely the 80/20 rule in effect British Journal of Sports Medicine

💍 Oura kicks off FDA‑engaged study for blood‑pressure risk feature Why it matters: Oura’s Blood Pressure Profile Study (via Oura Labs) is the latest push to turn wearables from wellness gadgets into medical‑grade screening—promising earlier hypertension risk detection if validated (and calibrated) well. I am ALL for this type of thing, lower costs and bringing longevity tools to the masses Oura Ring Business Wire

What do Trackers Actually Deliver for Longevity?

The short answer: more movement, most of the time. Across dozens of trials and umbrella reviews, activity‑tracker programs add roughly ~1,100–1,800 extra steps/day, more walking time (~40 min/day), and modest gains in MVPA (moderate-to-vigorous physical activity)—changes tied to lower all‑cause mortality and CVD. This usually works for me, as I’ll get a reminder to move my body. When I do get that reminder that I'm not moving enough, that's my cue to do 25 air squats and 25 push-ups immediately. And this month’s BJSM paper reminds us that even flexible step patterns (e.g., 4,000 steps on a couple of days) may confer benefits in older adults. ScienceDirect British Journal of Sports Medicine

When do the Numbers Backfire?

For some, constant metrics raise anxiety. “Orthosomnia” describes obsessing over perfect sleep scores—ironically worsening sleep under pressure to perform. I know this happens to me, and I’m a fairly laid-back person. Sometimes, if I can't sleep at night, I’ll try harder to fall asleep to preserve my sleep streak, and usually it backfires—no bueno. The term comes from clinical case reports and has grown with consumer trackers. And while wearables estimate sleep fairly well overall, sleep‑stage accuracy still varies meaningfully vs. polysomnography—another reason not to over‑index on nightly stage breakdowns. Europe PMC OUP Academic

How Do We Keep the Upside and Ditch the Stress?

Treat scores as signals, not verdicts. Look for trends over weeks, not day‑to‑day swings.

Personalize your dashboard. Hide metrics that trigger rumination (e.g., sleep stages), keep the ones that drive action (e.g., steps, VO₂‑max proxy).

Program rest. Use recovery flags to plan light days; avoid streak‑chasing when your body says “not today.”

What’s Next for Trackers in Longevity?

We’re moving from “counting” to screening. The Oura BP risk study (FDA‑engaged) underscores a shift to medical features that could catch issues earlier—if validated, regulated, and communicated responsibly. Whoop has recently rolled out similar medical grade features with the ‘MG’ version of its strap (Also Whoop is what I’m personally using now, and when my subscription expires, I’m going to go sans-tracker for a few months and see what happens) Meanwhile, population data keep converging on a simple through‑line: more total weekly steps and regular moderate activity correlate with longer, healthier lives. Oura Ring American College of Cardiology

MARKET INTEL (past 60 days)

Regulatory/clinical: Leqembi (lecanemab) autoinjector rolled out Oct 6, tightening infusion‑center bottlenecks; list price remains $19,500/yr. So what: delivery innovation matters for real‑world access and adherence in age‑related disease.

Public co highlight: Garmin (GRMN) beat Q3 expectations ($1.99 adj. EPS) and raised full‑year outlook to $8.15 EPS; shares fell on opex growth. So what: fitness/outdoor softness vs. long‑term wearables demand—watch product mix and pricing. Also, Strava has dropped its lawsuit against Garmin, yet another win for the company (even though Strava was set to lose that one really badly, with only the lawyers being the winners of that whole mess) Reuters

Prices & access: WHOOP refreshed membership tiers (One/Peak/Life) with updated pricing. So what: subscription economics continue to shape tracker ROI and consumer churn. This is my number one pet peeve with the industry (and most everything SaaS-related these days): the constant ‘keep you on the hook’ mentality that you cannot opt out of. Just sell me the dang device or software for a price, and if I want to update, then I’ll buy another one, simple as that. Whoop Support

Chart of the Week (C): U.S. wearable adoption, 2019–2025. Description: Ownership rose from ~21% (Pew, 2019) toward ~40–45% by 2023 (Rock Health survey), with forecasts stabilizing in the mid‑20s to 40%+ range depending on definition. So what: high but uneven penetration—room to grow in older adults where longevity impact may be largest. Source links: Pew; Rock Health.

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CITY GUIDE SPOTLIGHT

Los Angeles: Longevity‑Savvy Clinics & DocsLA’s a playground for health optimization—concierge primary care, longevity MDs, and clinics offering VO₂ testing, sleep studies, and prevention‑first programs. You don't have to be part of the mega-rich or elite class to participate, though. We’ve found some great clinics for you to work with. Browse our top picks, compare services, and plan your next check‑in vs check‑out day.Read the LA Guide →

Track it wisely,Brent

NEW Podcast Episode coming next week!

I chat with the ‘stem cell whisperer’ about the future of stem cells, exosomes, and cancer, and it’s a banger of an episode!Listen to it here next week! > YouTube, Apple Podcasts, and Spotify.

__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

YOUR Weekly LONGEVITY PLAN — Oil Edition

✅ Step 1: Track a weekly step target (measurable).Pick a 7‑day total (e.g., 28,000 steps) instead of a daily streak. This mirrors evidence that total volume matters. British Journal of Sports Medicine

✅ Step 2: Practice a “quiet screen” sleep week (accessible).For 7 nights, hide sleep stages and only keep bed/wake times visible. Journal how you feel each morning (energy, mood) to reduce orthosomnia. Europe PMC

✅ Step 3: Forward‑looking test (optional).If you’re curious—and comfortable—opt‑in to legitimate studies (e.g., Oura Labs BP), but set a clear rule: features that raise stress or worry get paused.

#175 - Seed Oils

Thu, 23 Oct 2025 11:30:00 +0000

October 23rd, 2025 | Issue #175

Seed Oils: Hype, Hazard, or Just Misunderstood?

Are they the devil that health influencers make them out to be?

TL;DR: Human evidence doesn’t support the claim that seed oils drive chronic inflammation or sunburns. Prioritize diet quality, use fresh oils and never oxidized or rancid oils, suited to the cooking method, and keep sunscreen—not internet punditry—between you and UV.

TWO BIG THINGS THIS WEEK🧪 EFSA’s hexane review hits final data deadline this week — EFSA’s call for data on technical hexane (the solvent widely used to extract seed oils) closes Oct 23, 2025, a step toward a full re‑evaluation of solvent safety and residue limits. European Food Safety AuthorityWhy it matters: If exposure assessments and residue analytics shift, EU processing specs (currently allowing ~1 mg/kg residual solvent in oils) could tighten, nudging more producers toward mechanical/expeller methods—or better auditing—without changing front‑of‑pack labels. Good news in my opinion. EUFIC

🧬 Longevity Biotech 2025 kicks off in Boston (Oct 22–23) — This week’s agenda zeroes in on biomarkers, senolytics, and regulatory roadmaps, gathering biotech, pharma, and policy leaders under one roof. Anti-Aging Therapeutics ForumWhy it matters: With capital selectively returning to biotech and translational aging trials expanding, conference readouts often foreshadow collaborations and pilot studies that reach clinics 6–18 months later. Stay tuned for some good stuff coming out of this (fingers crossed) Financial Times

Are Seed Oils Uniquely Harmful or Just Easy Villains?

I’ll level with you: seed oils have become the new internet cholesterol—blamed for everything from brain fog to sunburns. But “industrial” doesn’t automatically mean “unsafe,” and “natural” isn’t a synonym for “better.” Our job is to ditch the rhetoric and follow the human data.

What actually happens when you eat seed oils?

Most “seed oils” (soybean, canola, sunflower, safflower, grapeseed) are rich in linoleic acid (LA, omega‑6). In humans, higher circulating LA is reliably associated with lower inflammatory biomarkers and better cardiometabolic risk—the opposite of the “LA = inflammation” meme. A 2025 biomarker study linked higher red‑blood‑cell omega‑6 (especially LA) with lower inflammation across multiple pathways; earlier randomized trials show that raising LA does not raise CRP/IL‑6. And a large 2025 cohort found plant‑oil intake correlated with lower total, cancer, and CVD mortality, while butter tracked higher mortality. MDPI+2RSC Publishing

Do seed oils cause sunburns or “sun sensitivity”?

Dermatology guidance is clear: diet can support skin, but it can’t replace UV protection. The American Academy of Dermatology and NICE emphasize sun avoidance at peak UV, clothing, and broad‑spectrum SPF 30+—not swapping your frying oil—as the levers that move sunburn risk. Some carotenoid‑rich foods (tomato products, lutein) can modestly raise UV erythema thresholds over 8–12 weeks, but that’s adjunctive, not armor. The claim that cutting seed oils stops sunburns has no credible clinical backing. American Academy of Dermatology

What about “industrial processing,” hexane, and the bleaching/deodorizing step?

Refined oils are typically extracted, refined, bleached, and deodorized (RBD). Where solvent extraction is used, regulators set tiny residue limits and monitor exposure; EFSA’s process is literally under re‑evaluation now, with new data due this week. Home takeaway: normal cooking with fresh oils (not repeatedly overheated/reused or rancid/old) stays within safety norms. If you prefer expeller‑pressed or extra‑virgin oils for flavor or philosophy, great—but “industrial” ≠ toxic. I know this, and my personal philosophy is to go as unrefined as possible, but I don't freak out when I get my ristretto with oat milk in the mornings, knowing it’s got canola oil in the barista versions. Penn State Extension

So…should we avoid seed oils?

We’re not in the “dump your pantry” camp. The practical win is reducing ultra‑processed foods (which often carry seed oils alongside sugars, starches, salt), and using appropriate oils for the job: e.g., EVOO for dressings/low‑medium heat; high‑oleic versions or avocado oil for hotter sears; avoid reusing fry oil. If you like hummus without added seed oils, check labels or make a two‑minute tahini‑olive‑oil version at home. The longevity play is overall diet quality, not a single fatty acid. Bloomberg School of Public Health

MARKET INTEL (past 60 days)

EFSA hexane timeline hits the wire (deadline Oct 23). If EFSA’s re‑evaluation tightens residue/exposure assumptions, expect incremental shifts in EU extraction QA, not immediate label changes. So what: watch European suppliers message “expeller‑pressed” more loudly. European Food Safety Authority

Biotech funding thaw? Mirador raises $400M. One of 2025’s largest raises boosts sentiment for late‑stage assets amid a thin IPO market. So what: longevity adjacencies (inflammation/autoimmune) attract capital even as pure‑play aging therapeutics remain selective. Financial Times

Women’s longevity delivery scales: Midi Health adds $50M (Series C) and an AgeWell program. So what: platform care + AI triage continues to out‑execute in midlife health—an on‑ramp for preventative longevity. Business Insider

Senolytics review (Cardio‑aging) was published ~3 weeks ago. Fresh synthesis maps preclinical → translational routes for fibrosis and vascular stiffness. So what: biomarker‑driven endpoints will be decisive for Phase 2s. ScienceDirect

Cheers!Brent

Check our latest Podcast Episode!

I dig into wealth × longevity—what “longevity risk” means for real people and how to plan for a longer life financially.Listen to it here > YouTube, Apple Podcasts, and Spotify.

__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

YOUR Weekly LONGEVITY PLAN — Oil Edition

✅ Step 1: Measure it (this week): Do a 10‑item label audit in your fridge/pantry. Count how many products contain added oils in the first three ingredients. Aim to reduce that count by ≥2 items this week by swapping in whole‑food alternatives (e.g., hummus with tahini + EVOO, plain oats + milk of choice). Track: a simple before/after tally.

✅ Step 2: Make heat your friend (accessible): Match oil to method and freshness. Use EVOO for dressings/sautés; high‑oleic oils, coconut oil or avocado oil for higher heat; never reuse frying oil; store oils in dark bottles away from sun and heat. These tweaks lower off‑flavor/oxidation risk without restricting whole food groups. Penn State Extension

✅ Step 3: Future‑proof your skin (forward‑looking): Ask your clinician about a sun‑safety plan tailored to your skin type (Fitzpatrick I–VI), including SPF use, reapplication cadence, and protective clothing. If you want a nutrition angle, consider a 12‑week carotenoid‑rich food habit (tomato paste, leafy greens) as an adjunct—not a substitute—to sunscreen.

#174 - Cold Plunging Winter Madness

Thu, 16 Oct 2025 14:45:00 +0000

October 16th, 2025 | Issue #174

Winter Might Be the Best Time to Start Cold Plunging

Cold plunges are an easy summer sell, its hot, you’re sweaty — but winter? Hear me out: because your skin is cold and the air is colder, water that's 40–50°F often feels kinder. This week, we show you how to use winter to your advantage, what the evidence says, how to do it safely, and the best tubs to buy.

TWO BIG THINGS THIS WEEK🦷 Japan flags a tooth‑regeneration drug (TRG035) as an Orphan—human trial plan postedWhy it matters: Blocking USAG‑1 to regrow natural teeth just took a regulatory step: Japan’s MHLW just granted orphan designation (Japan’s process of copyrighting things) for treating severe congenital oligodontia. A participating hospital has also published the clinical trial plan page—another sign this is moving from sci‑fi to clinic. This might be worth travelling to Japan for if approved! Toregem

💪 Muscle‑sparing weight‑loss: semaglutide + myostatin antibody hits 26‑week markWhy it matters: At EASD, 26‑week Phase 2 COURAGE data showed adding trevogrumab (anti‑myostatin) to semaglutide prevented ~½ of lean‑mass loss while shifting more of the weight change to fat (≈82–93% of total loss in combo arms). That’s a big deal for healthy aging, where strength and function matter. I’ve heard about this before and I think its a great idea. Regeneron Investor Relations

Winter’s Cheat Code: Does Cold Water Feel Warm?

TL;DR: Winter can be the easiest time to start cold plunging. Keep it short (~3 min), keep it safe, don’t put it right after your gym or training session, and pick gear that fits your space and budget. Keep an eye out for my personal tub remake in a future video.

Flip the Script: When the Temps Are Low

I’ll be honest — every time I stare down a cold tub, my first instinct is to bail. Then I do the thing, count my breaths, and the switch flips: mood up, mind sharp, energy on a high for hours. In my experience, Winter made this easier, not harder — the water often feels less shocking when the air is colder. Below, we separate hype from helpful.We underestimate how relatively cold it feels. In summer, 50°F water is a slap; in winter, that same water can feel surprisingly tolerable.

Why Try a Winter Plunge at All?

We underestimate how relatively cold it feels. In Summer, 50°F water is a slap; in Winter, that same water can feel surprisingly tolerable. When I lived in Austin, Texas, the city's favorite Summertime hangout, Barton Springs, sits ~68–70°F year‑round — “cool” in July, almost “warm” in January — a perfect illustration of context effects. Austin Texas

Receipts, Not Reels: What does the human data actually show?

Recovery & soreness: Systematic reviews suggest that cold-water immersion (less than 59°F) can modestly reduce delayed-onset muscle soreness compared to passive rest, but study quality is mixed. Cochrane

Strength gains caveat: Repeated post‑lifting CWI can blunt hypertrophy signaling and fiber growth over time (strength not always affected). If gains are the goal, skip ice baths right after resistance sessions. NIH Brage

Metabolism: Mild cold exposure recruits brown adipose tissue and increases energy expenditure in adults — part of why you feel “revved.” New England Journal of Medicine

Neurochemistry & mood: Human immersions elevate norepinephrine quickly (alertness, focus); case reports and small series suggest mood benefits, but larger trials are still needed. University of Arizona (Yeah Tucson!)

Immune signaling: In controlled endotoxemia, a training program combining breathing + cold exposure attenuated pro‑inflammatory cytokines and increased IL‑10 — promising but not a direct endorsement of cold plunges as “immune therapy.” PNAS

Shiver Smart, Not Hard: How do you get the upside—safely and in ~3 minutes?

Who should be cautious: People with cardiovascular disease, uncontrolled hypertension, arrhythmias, Raynaud’s, neuropathy, or pregnancy should talk to a clinician first. Sudden immersion below ~60°F can provoke dangerous cold shock (gasp, tachycardia). www.heart.org

Start simple: Begin with 30–60 seconds at ~55–60°F, breathing light and slow through the initial reflex. Build toward ~3 minutes — many users find most benefit in that window.

Timing: For muscle and strength goals, separate heavy lifting and cold by ≥6–8 hours (or save CWI for endurance/recovery days). NIH Brage

Warm‑up smart: Rewarm passively (robe, breath work, movement, sunlight) before heat. Contrast therapy is great — just avoid scalding showers immediately after if dizziness is a risk.

Next Up (+ What to Buy): Where is Science Going—and Which Tubs are Worth Your Money?

The science is evolving, but the practical upside is clear: better mood and alertness, potentially faster recovery, and a habit that builds stress resilience. We’re refreshing our Best Cold Plunge guide in 2026, even though not much has changed; until then, last year’s winners still hold up for most budgets and setups. Best Cold Plunge for Longevity — our buyer’s guide.

MARKET INTEL (past 60 days)

FDA OKs subcutaneous Keytruda (QLEX). Faster 1–2‑minute injections across most IV pembrolizumab solid‑tumor indications; clinic efficiency win ahead of 2028 LOE. So what: expect formulary jockeying and new site‑of‑care dynamics. U.S. Food and Drug Administration

C2N files for FDA review of an Alzheimer’s blood test. Part of the shift to minimally invasive AD diagnostics. So what: if cleared, triage to PET/CSF could improve access and costs. C2N Diagnostics

Alnylam’s ZENITH CVOT (zilebesiran) begins dosing. ~11,000 patients, 35 countries to test biannual siRNA for hypertension outcomes. So what: first hard‑outcomes data for renin‑angiotensin siRNA in high‑risk patients. Alnylam Investor Relations

AstraZeneca breaks ground on a $4.5B Virginia facility. Scope expanded; part of a $50B U.S. build‑out by 2030. So what: more U.S. API and biologics capacity, plus obesity and oncology lines; jobs and policy optics. Reuters

Klotho–Turn Bio LOI expires. Parties walked; Klotho cites strategy fit. So what: reprogramming assets remain in play; watch for follow‑on bids. PR Newswire

Stay Cold!

Brent

Check our latest Podcast Episode!

__________________________________________________________

Thinking About Refining YOUR Longevity Journey?Talk To A Specialist Here for FREE!

YOUR Weekly LONGEVITY PLAN — Cold Edition

✅ Step 1: Track it (measurable): Log 3 x 3‑minute cold finishes in your showers this week (remember you have ‘hey Siri/Google to start timers). Record mood/alertness 30 minutes later (1–10 scale).

✅ Step 2: Make it accessible: Try one coached session at a local studio to learn breathing and exits safely. Find options via our Cold Plunge marketplace (typical session $20–$40). Spannr

✅ Step 3: Forward‑looking: Sometimes this sounds like a broken record, and seriously, make sure to ask your clinician, “Any reasons I should avoid CWI (especially if you have a cardiac history, on BP meds, Raynaud’s) — and they might have a safe temp/duration they could recommend when you do. I know I started cold plunging at the very cold end of the spectrum (35-38 degrees) and actually started doing slightly ‘warmer’ plunges (when I have the option)

#173 - Detox for Longevity

Fri, 10 Oct 2025 03:03:10 +0000

October 9th, 2025 | Issue #173

No More Freeloaders: Detox Starts Now

Detox isn’t a fad, no matter how much “social influencers” talk about it—it’s a long-term plan to lower the toxic load that can speed up ALL areas of aging. This week: how metals, mold, and chemicals can push your “biological age” higher—and what to do about it.

TWO BIG THINGS THIS WEEK

🧪 FDA okays SS‑31 (elamipretide) as the first Barth syndrome therapy — and first mitochondria‑targeted drug on the marketWhy it matters: Accelerated approval on Sept 19, 2025 gives rare‑disease families a treatment today and validates mitochondria‑targeting as a real therapeutic class, not just a lab story. Great news for peptides in general.U.S. Food and Drug Administration

🛡️ EU moves to phase out PFAS “forever chemicals” in firefighting foamsWhy it matters: New REACH restriction kicks in with staged deadlines (some within 6–18 months; certain high‑risk sites get longer), signaling broader PFAS regulation ahead that affects water, air, and consumer exposure—key for long‑term healthspan. European Commission

Heavy Metal Belongs on Playlists, Not in You

TL;DR: I discovered alarmingly high metal levels during a routine dental visit. We break down how metals, mold, and chemicals push biological age faster—and a safe, step-by-step plan to lower exposure and support detox.

What did the dentist find that changed everything?

Brent here. A recent, simple dental screen lit up with high heavy metals—and I don’t even have fillings. Where did this come from? I’ve been meticulous around chemicals and toxins, and it seems it hasn't been enough. That shock sent me down a rabbit hole on how everyday toxins can make us biologically older than our years, and what a smart detox actually looks like.

How do toxins make you “older” on the inside?

Certain exposures act like “gerontogens”—aging accelerators. Human studies link cadmium and lead levels with epigenetic age acceleration, a lab readout tied to risk. Frontiers Metals also hit the heart: combined metal exposure correlates with higher vascular age, with men showing bigger effects in some analyses. BioMed Central Beyond metals, benzene and TCE (industrial solvents) are associated with shifts in epigenetic aging markers in exposed workers. ScienceDirect And PFAS (“forever chemicals”) have been tied to accelerated biological aging in population studies. ScienceDirect

Where are the biggest exposures hiding?

Metals: mercury (some seafood, likely tuna in my case), lead (old paint/water/plumbing, this makes sense, I do most of the remodeling work in any house I’ve lived in), cadmium (cigarette smoke, some foods), arsenic (well water, rice).

Mold/mycotoxins: water‑damaged homes can trigger immune activation and neuroinflammation; evidence links exposure to brain fog and fatigue, but causality for dementia remains uncertain—treat the claim with care. With that aside, mold is still a potent toxin that can be VERY sneaky. Alzheimer's Drug Discovery Foundation

Industrial/consumer chemicals: benzene/TCE (certain workplaces/garages), PFAS (foams, some cookware/packaging, contaminated water).

What does a safe detox look like?

We anchor detox in testing, reducing exposure, and medical oversight—not quick fixes. And not inexpensive either (like most things related to longevity!)

Initial testing: talk with a clinician about blood/urine metals, home water testing, and—for symptomatic cases—environmental assessment for moisture/mold.

Reduce & bind: cut exposures (filtered water, stop smoking/vaping), then consider food‑based binders (fiber) and evidence‑light adsorbents (e.g., charcoal/clay) cautiously.

Chelation is medical only: agents like EDTA, DMSA, and DMPS are prescription tools for documented heavy metal poisoning and require a qualified clinician; OTC “detox chelation” kits are not FDA‑approved and may be harmful. Sourcing matters and generic detox kits should be vetted thoroughly, CDC

Timeline expectations: meaningful load‑down can take months, depending on exposure and biology; focus on steady habits, not sprints. That's why my cleanse is going to take a WHOLE 12 MONTHS!

What’s next?

I’m committing to a year‑long, measured protocol: It's interesting to me that I thought I was living clean, but it seems I will want to find and confirm my exposures (my best guess is my tuna consumption, working in the construction industry for years, and all my DIY home improvements) So it's going to take tightening the environment around me (air filters, bedding, and furniture without flame-retardant chemicals, and a few other tweaks) and lastly a supervised treatment as indicated, all while tracking biomarkers along the way. Since I have my initial test results, I’m diving into the first 2-month part of the 12-month protocol next week. I’ll keep sharing what actually moves the needle for my health, and I hope it inspires everyone reading this to take this one seriously.

MARKET INTEL (past 60 days)

Keytruda goes subcutaneous (FDA approval, Sept 19): 1–2‑minute injections across most solid tumor indications; efficiency win for clinics. So what: capacity and access gains often spill over into earlier‑stage use. U.S. Food and Drug Administration

C2N submits FDA filing for an Alzheimer’s blood test (Oct 1): aims to detect brain amyloid with high‑resolution mass spec. So what: broader, cheaper screening could reshape memory‑care workflows. C2N Diagnostics

Alnylam doses first patient in ZENITH CVOT (zilebesiran) (Oct 1): ~11,000‑patient, 35‑country outcomes trial testing twice‑yearly RNAi for hypertension. So what: if positive, prevention‑scale cardiometabolic longevity tool. alnylampharmaceuticalsinc.gcs-web.com

AstraZeneca breaks ground on $4.5B Virginia plant (Oct 9): largest AZ facility globally; adds capacity for oncology and future metabolic/weight‑loss drugs. So what: more U.S. biomanufacturing = faster launches and potential price pressure. Reuters

Klotho Neurosciences’ LOI to buy Turn Bio assets expires (Oct 7): reprogramming play stalls post‑LOI. So what: longevity M&A remains volatile—watch balance sheets, not just science. PR Newswire

CITY GUIDE SPOTLIGHT

Longevity in Las Vegas: I really do like Vegas, because it isn’t just neon—it’s a growing node of longevity clinics and cash‑pay options for diagnostics, IVs, stem cells, and performance medicine. See who’s legit, who offers memberships, and how to book smart. Not to mention some awesome coffee roasters there. ;)Read the guide →

Have a great, healthy day!

Brent

Check our latest Podcast Episode!

__________________________________________________________

Do You Want To Start YOUR Longevity Journey?Talk To A Provider Here for FREE!

YOUR Weekly LONGEVITY PLAN — 3 EASY Steps

✅ Step 1: Measure one exposure this week: Run a tap‑water TDS check or check online for your local water report (it's more than just if you drink it, bathing, cooking, etc, all can affect toxic burdens); log seafood servings; if you smoke/vape (hopefully none of us do reading this!), note daily exposure. (Track in Notes.)

✅ Step 2: Do a daily “sweat + fiber” combo: 20–30 min brisk walk or sauna/heat exposure (if safe for you) + 30 g fiber/day (veggies, legumes, chia seeds, oats). Fiber binds, sweating moves.

✅ Step 3: Forward‑looking: Ask your provider: “Given my history, which clinical tests (blood/urine metals, home water/mold assessment) make sense—and when would medical chelation be appropriate?” Bring your tracking log.

YOUR LONGEVITY PLAN — 3 Steps (Detox theme; low/no‑cost)

Forward‑looking:

Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and Google News.Medical disclaimer: Content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen.Affiliate disclosure (email footer): Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.

#172 - NMN or NR or NAD+

Fri, 03 Oct 2025 02:04:31 +0000

October 2nd, 2025 | Issue #172

NMN or NR or NAD+ What A Freakin Mess!You’ve asked many time times: NMN or NR? Pills, powders, or IV? This week we cut through the noise—what actually raises NAD⁺ in humans, how to run a clean n=1, which options won’t torch your budget, and how to test if anything is working.

TWO BIG THINGS THIS WEEK

🧪 FDA says NMN is lawful as a dietary supplement (again) → shelves are coming backWhy it matters: After nearly three years of limbo, the FDA responded to industry petitions and recognized β‑NMN as lawful in dietary supplements—expect re-listings and more stable pricing. Also, this is why I’m writing about NMN this week. I was confused, and frankly, still am a little - Natural Products Association

💊 First once‑daily oral for acromegaly gets FDA green light (Crinetics’ paltusotine)Why it matters: Injection‑heavy endocrine care just tilted oral. Palsonify™ (paltusotine) won FDA approval on Sep 25, 2025, with launch targeted for early October. Oral options can improve adherence—and longevity‑adjacent hormone control. Reuters

Go Ahead, Light Your Money On Fire! Let’s GO!

TL;DR: If you want to move NAD⁺ without lighting money on fire: start with NR (300–600 mg/day) or NMN (250–500 mg/day) for 8–12 weeks, measure something objective (sleep/HRV, energy, optional labs), and only then decide whether to keep going. IV NAD⁺ is the only route I’ve personally “felt,” but it’s expensive and evidence‑light for longevity outcomes.

What Problem Are We Even Solving Here?

NAD⁺ supports energy metabolism, repair, and cell stress responses—and appears to decline with age. Precursors like NR, NMN, and nicotinamide (niacinamide) can raise NAD metabolites in humans, but clinical endpoints have been modest or population‑specific so far. Cell

What does human evidence actually show?

NR: Multiple human studies show increases in blood and skeletal‑muscle NAD metabolites after oral dosing; downstream outcomes are small/mixed. Start here if you want the strongest human PK/PD track record. Cell
NMN: In a 10‑week RCT (postmenopausal women with prediabetes), 250 mg/day improved muscle insulin sensitivity. Newer 12‑week trials in older adults show blood NAD⁺ increases and sleep/walking signals. Science+2Springer
Niacinamide (nicotinamide): Cheapest precursor and, at 500 mg twice daily, reduced non‑melanoma skin cancer recurrence risk in high‑risk adults (not a general anti‑aging claim). Topically, it helps barrier/pigment—a point Andrew Huberman has highlighted in public discussions—supported by clinical/derm literature. New England Journal of Medicine

What’s the most economical vs. “most evidence‑based” way to try?

Niacinamide (oral): pennies/day; use derm‑guided dosing if your goal is skin‑cancer prevention (not longevity per se). New England Journal of Medicine
NR: common retail ~$50 for 30×300 mg (≈$1.67/day). GNC
NMN: now lawful again; typical consumer range ~$30–$100+ / month depending on dose/form. Longevity Technology
IV/IM NAD⁺: most “felt” in my n=1, but $250–$1,500+ per session and not FDA‑approved for longevity; evidence for sustained NAD⁺ level changes or outcomes is limited. Verywell Health

How do you know if anything’s working?

Direct(ish) labs: Whole‑blood/RBC NAD⁺ via mass‑spec/enzymatic methods; dried blood spot approaches are emerging—treat results as directional, and retest with the same method/lab. SpringerLink
Proxies: HRV (weekly average), morning energy, sleep staging, RHR; plus homocysteine if stacking with high‑dose precursors (methylation demand).
Stacking: Pairing NR/NMN with TMG is common (theory: offset methylation sinks), but we lack RCTs showing outcome benefits. Keep optional unless homocysteine runs high. Cell

And, not that it matters, and I am not advising this for ANYONE (I’m NOT a doctor, consult with yours before doing ANYTHING you read here), and what I do is Niacinamide 2x daily at 500mg before noon. Upon waking, I take about 800-1000 mg of the oil into my mouth, with a squirt of MCT oil (as fat helps absorption rates), and I swish it around for a few minutes while I prepare my other vitamins and green drink for the day.

MARKET INTEL (past 60 days)

Neurodegeneration | Access: FDA-approved Leqembi IQLIK—a weekly, at‑home auto injector for maintenance dosing after 18 months IV (Aug 29). So what: movement of complex biologics into the home is a massive access shift. Reuters
Regulatory | Obesity orals: FDA “priority voucher” pilot could shorten review of Lilly’s orforglipron to 1–2 months if used; Lilly says details are still unclear. So what: pills could ease supply/price pressure vs injectables. Reuters
Aesthetics of evidence: Celebrity‑driven NAD⁺ IV buzz persists, but mainstream medical reporting still calls the human data limited, with $200–$1,500 per infusion norms. So what: buyer beware; start with orals and metrics. Verywell Health
Endocrine | Public markets: Crinetics read‑through: oral somatostatin mimetics validated; watch payer coverage and IGF‑1 targets into launch month. So what: adherence > injections is the story. Reuters

CITY GUIDE SPOTLIGHT

Boston Longevity Doctors & Clinics — from metabolic medicine to sleep labs to dermatology, Boston’s bench‑to‑bedside ecosystem is hard to beat.Plan your consults → Read the guide →

Have a great evening (or morning, depending on when you’re reading this)

See you at the Healthspan Summit in LA this weekend. If you spot someone in bright yellow Nike trail runners, say hi—it’s me. Event info → Healthspan Summit 2025

Brent

Check our latest Podcast Episode!

__________________________________________________________

Do You Want To Start YOUR Longevity Journey?Talk To A Provider Here for FREE!

YOUR LONGEVITY PLAN — 3 Steps

✅ Step 1: Measurable (this week): Pick one: NR 300–600 mg/day or NMN 250–500 mg/day for 8–12 weeks. Track sleep (REM/efficiency), morning HRV, RHR, energy (1–10). Baseline today → checkpoints at week 4 and week 8.

✅ Step 2: Accessible: If you have high NMSC risk, discuss niacinamide 500 mg BID with your derm (evidence‑based for recurrence prevention). If not, niacinamide is still the cheapest precursor to try—with sane dosing and liver awareness at high grams. New England Journal of Medicine

✅ Step 3: Forward‑looking: If you want numbers, consider a whole‑blood/RBC NAD⁺ assay (mass‑spec/enzymatic; some dried blood spot options). Use the same lab/method pre/post; treat as directional, not diagnostic. SpringerLink

Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and Google News.Medical disclaimer: Content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen.Affiliate disclosure (email footer): Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.

#171 - “Birthday Cake” Rule

Sat, 27 Sep 2025 02:07:03 +0000

September 26th, 2025 | Issue #171

Why I Drink Like I Eat Birthday Cake

TWO BIG THINGS THIS WEEK

🧬 Nature Aging drops “Systems Age” — an organ‑by‑organ aging read from one blood testNature Aging technical report (Yale/Levine lab) shows a single blood methylation read that estimates aging across 11 physiological systems (heart, lung, kidney, liver, brain, immune, inflammatory, blood, musculoskeletal, hormone, metabolic). Why it matters: Organ‑specific aging could sharpen prevention and trial endpoints—think “treat the weak link,” not the whole chain. Early media explainers landed this week, underscoring clinical potential. I’d imagine Bryan Johnson is loving this one when he finds out about it. Medical Xpress🧠 uniQure’s AMT‑130 gene therapy slows Huntington’s by 75% at 3 yearsCompany reports its pivotal Phase I/II met the primary endpoint: 75% slower progression at 36 months (cUHDRS) in high‑dose vs external control; plans BLA in Q1 2026. UCL’s team co‑announced the result this week. Why it matters: First disease‑modifying signal of this magnitude in Huntington’s could catalyze accelerated approval and new neuro delivery markets. Stocks and coverage spiked on the news. MarketWatch

Why Your Brain Needs a 6-Month Break

What if I told you drinking should be as rare as birthday cake? Not necessarily just your birthday cake, but as a metric of how much birthday cake you eat all year. This week, I’m sharing my Birthday Cake Principle—why I drink only on true special occasions, how I pair Sober October + January for two reset months, and why I’m going alcohol‑free for all of 2026 as an HRV experiment. (I’ll want some accountability, and any of you want to join?)

TL;DR: We want to treat alcohol like birthday cake—special occasions only. Human data show sleep and brain function recover with time away from alcohol, and HRV tends to improve the longer you’re off it. We propose a low‑friction plan: Sober October, repeat in January, and (optionally) test a 2026 alcohol‑free HRV and Focus experiment. Oxford Academic

Why rethink alcohol now?

I think we have already heard that alcohol makes for garbage sleep. It compresses REM sleep, fragments the night’s second half, and can derail recovery—even at modest doses. Meta‑research and controlled lab studies show dose‑dependent REM suppression and cumulative sleep architecture disruption across consecutive nights. Translation: you may fall asleep faster, but you recover worse. ScienceDirect

What really happens when you stop?

Sleep: As alcohol clears your nights, REM rebounds and overall sleep stabilizes over weeks; normalization can take several weeks for many people. Oxford AcademicBrain: This revelation completely shattered my assumptions about alcohol recovery.

MRI studies reveal gray matter recovery begins within weeks of abstinence—observable as early as 2 weeks in some people, with more robust changes by 6-7 weeks. But here's the kicker: full cortical thickness recovery takes an average of 7.3 months. That's not days. Not weeks. Seven freaking months.

This completely destroys the weekend warrior approach I'd been following for years. I always thought a couple of alcohol-free days and I'm back to baseline—I was dead wrong. Weekend drinking creates a perpetual cycle where your brain never actually recovers from the damage. You're essentially hitting the reset button every Friday night, ensuring your prefrontal cortex—the CEO of your brain—never gets to fully come back online.

Here's what really drives the point home: I've spent thousands on premium nootropics, biohacking devices, and cognitive enhancers. Meanwhile, I was systematically undoing all those benefits every weekend with alcohol. It's like buying a Ferrari and filling it with sugar water instead of premium gas. SMH/FML.

The 6-month focus breakthrough is real. Multiple people who quit for extended periods report the same phenomenon—around months 4-6, something clicks. Suddenly, laser focus becomes effortless. Work quality skyrockets. The mental fog you didn't even know you had lifts completely. This isn't placebo effect or wishful thinking—this is your prefrontal cortex finally getting the extended recovery time it needs to rebuild and optimize.

The math is brutally simple: Weekend drinking = permanent cognitive compromise. Extended abstinence = unlocking your brain's true potential. No nootropic stack on earth can compete with giving your brain 6+ months of uninterrupted recovery time. Spannr.comAutonomics/HRV: In outpatients with AUD (Short for Alcohol Use Disorder, don’t worry I had to look that up too), heart‑rate variability increases with time since last drink, especially in Your "Rest and Digest" System Recovery Markers—your biomarker signal of improved stress‑recovery capacity. SpringerLink

The 6‑month threshold (anecdata meets behavior)

Anecdotally, creators who quit for months report a delayed but pronounced lift in focus, energy, and output around the 4–6 month mark—consistent with cumulative sleep/brain recovery and habit rewiring. (See: Goal Guys’ year‑off recap.) YouTube

The Birthday Cake Principle (practical, not purist)

We’re not here to scold, for sure. Drinking is awesome, I love it. Theres nothing better (to me) than a salty marg on a hot Austin afternoon. Alcohol has real social utility and rituals. My rule: drink as often as you eat birthday cake. Save it for the meaningful moments. That said, the WHO’s position is clear: there’s no risk‑free level (cancer risk scales with dose), and the U.S. Surgeon General flagged alcohol as a key cancer driver in 2025. So if you do drink, be intentional—and space it out and have fun. World Health Organization

MARKET INTEL

Trials & regulatory — Parkinson’s cell therapy hits Phase III treatment: BlueRock (Bayer) treated first patient in its pivotal Phase III trial (exPDite‑2) of bemdaneprocel (allogeneic iPSC‑derived). So what? first‑in‑class pivotal for a pluripotent stem‑cell therapy in PD—watch endpoints and sham‑surgery control design. Bayer

Endocrine — Hypoparathyroidism drug advances: MBX Biosciences’ canvuparatide met its Phase 2 primary endpoint (63% responders at 12 weeks; 79% in OLE). So what? cleaner, once‑weekly option could simplify chronic management; Phase 3 planned for 2026. MBX Bio Investors

Digital/AI — National deployment: Eyenuk’s EyeArt autonomous AI screening rolls out in Norway’s largest health region; target: move diabetic eye screening from ~55% to >95% coverage. So what? national‑scale AI in preventive care—longevity‑adjacent model for other screenings. Longevity Technology

Neurology — Long‑term infusion dopamine: InBrain Pharma will present 4.5‑year follow‑up from Phase I/II DIVE‑I (A‑dopamine) at MDS 2025. So what? durability and safety over years are key for advanced PD device‑drug combos; Phase III prep underway in EU. Longevity Technology

CITY GUIDE SPOTLIGHT

Seattle Longevity Clinics & Doctors — our curated guide to evidence‑based care in the Pacific Northwest. Plan a consult or keep it handy for second opinions.Read the guide →

Have a great weekend, and since October will be here before we talk next, good luck if you choose to (un)partake!

Brent

Oh, and we just dropped a new Podcast Episode!

In the latest Longevity Loop Podcast drop, we dig into wealth × longevity—what “longevity risk” means for real people and how to plan for a longer life financially.Listen to it here > YouTube, Apple Podcasts, and Spotify.

__________________________________________________________

Do You Want To Start YOUR Longevity Journey?Talk To A Provider Here for FREE!

YOUR LONGEVITY PLAN — 3 Steps

✅ Step 1: Track something this week (measurable):

Pick one: nightly alcohol units (0/1/2), morning HRV (any wearable), or sleep REM minutes or Resting Heart Rate. Baseline today → compare after 4 weeks.

✅ Step 2: Protocol (accessible):

Commit to Sober October: 31 days alcohol‑free. Anchor with a night routine (hot shower, light stretch, 10‑min breath work) to guard sleep in week 1.Evidence says sleep architecture stabilizes over weeks, especially when consecutive drinking nights stop. Oxford Academic

✅ Step 3: Forward‑looking:

If you like the October effect, repeat in January. Consider a longer 2026 alcohol‑free HRV and Focus experiment; look for rising HRV (Or lower RHR is no access to your HRV) trends month‑over‑month. SpringerLink

Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and Google News.Medical disclaimer: Content is for educational purposes only and is not medical advice. Always consult a qualified healthcare professional before making changes to your health regimen.Affiliate disclosure (email footer): Spannr may receive compensation when you click partner links and make a purchase. As an Amazon Associate, we earn from qualifying purchases. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.

Issue #170 - Fart Walk

Thu, 18 Sep 2025 22:24:58 +0000

September 18th, 2025 | Issue #170

Deep‑Dish Pizza Got You Down?

I’ve been there. Super burritos, all you can eat sushi, all the things to gorge yourself on, I've been there. (I ❤️ to eat if you can’t tell) This week, we break down why a short walk right after you eat is one of the lowest‑barrier longevity levers—plus the biggest metabolic headlines to know now.

Two Big Things This Week

🧪 Novo’s Wegovy pill is (nearly) the shot in tablet form — 16.6% weight loss over 64 weeks - HOLY $#!TWhy it matters: An oral GLP‑1 that approaches injection‑level efficacy could expand access and adherence. The Phase 3 OASIS‑4 results published Sept 18, 2025 showed 16.6% mean loss vs 2.7% placebo at 64 weeks; >33% lost ≥20%. FDA decision expected Q4 2025. Washington Post

💊 FDA okays the first generic GLP‑1 for weight loss (liraglutide/Saxenda) Why it matters: Approved Aug 28, 2025, Teva’s launch brings the first generic GLP‑1 indicated for obesity into U.S. pharmacies—potentially easing shortages and lowering costs for adolescents and adults who meet label criteria. Reuters

The Super Burrito Blues?

I’ve been there, you probably have too. This week, we break down why a short walk right after you eat is one of the lowest‑barrier longevity levers, and if you’re not doing this, WHY NOT?!? There is zero downside to this…

What problem are we solving?

Big meals spike glucose and bloat. You know this is true if you’ve even worn a CGM. The good news: Timing a short walk right after you eat can blunt those spikes and move gas along. In adults with type 2 diabetes, prescribing 10 minutes of walking after each meal lowered post‑meal glucose more than a single 30‑minute daily walk at any time. That’s not “more exercise”—it’s better‑timed movement.

What’s the evidence (human first)?

Two meta-analyses show that breaking up sitting with light walking results in meaningful reductions in postprandial glucose and insulin levels; walking outperforms standing. The American Diabetes Association’s 2025 Standards now emphasize breaking up sitting every 30 minutes with brief activity—exactly what a “fart walk” does after meals. For GI comfort, a randomized trial in people with functional bloating found short post‑meal activity improved belching, flatus, fullness, and discomfort—mechanistically consistent with speeding transit and reducing trapped gas.

How do I do it (practical, low‑barrier)?

Keep it light: think conversation‑pace, not a sweat session. (Unless you’re in Austin, then you’ll sweat no matter what!)
Start within 5–15 minutes after finishing, go 5–10 minutes, repeat after your largest two meals.
If you’re on insulin or hypoglycemia‑prone meds, talk to your clinician about dose timing as you add post‑meal walks.
Pair it with better bites: see our food heuristics “Monch Monch for Longevity.”

→ Put those carbs to rest, and yes, even with Monch Monch, you need to do ‘The Walk’

What’s next?

As oral GLP‑1s approach prime time, behavior + pharmacology will be a powerful combo. But regardless of meds, the fart walk remains a durable, free lever you can deploy today. We’re also tracking next‑gen biological age tools—if you experiment, do it thoughtfully (see our guide).

→ Testing is the way to go, don’t guesstimate - check out the best of the best here

TL;DR: A 5–10 minute walk started within 15 minutes after eating can flatten glucose spikes and ease bloat. It’s the lowest‑friction longevity habit we know—especially if you sit a lot.

MARKET INTEL (past 60 days; quick hits)

Regulatory — First FDA‑cleared Alzheimer’s blood test launches. Labcorp is now offering Fujirebio’s pTau‑217/Aβ42 ratio as the first FDA‑cleared blood‑based aid for Alzheimer’s diagnosis. So what: mainstream access may move specialty cognitive workups earlier and cheaper. U.S. Food and Drug Administration+1

Trials — BioAge doses first human with BGE‑102 (NLRP3 inhibitor). The first-in-human Phase 1 study is underway; initial safety and tolerability data are expected by year-end 2025. >>> So what: inflammasome targeting remains a hot aging‑biology bet with metabolic and neuro links. ir.bioagelabs.com

Public comps — Roche buying 89bio for up to $3.5B. Expands into MASH; metabolic pipelines continue to consolidate. >>> So what: validates liver‑metabolic adjacency as GLP‑1 halo lifts the whole category. Reuters

Access — New FDA voucher could fast‑track oral GLP‑1s. Analysts say Lilly’s orforglipron may be eligible, potentially shrinking review to 1–2 months. >>> So what: earlier pill competition could pressure prices. Reuters

Chart of the week: Forest plot from Buffey et al. (2022, Sports Medicine) showing effect sizes: light walking breaks significantly reduce post‑meal glucose vs sitting, and outperform standing. Link to paper (see Figures). ResearchGate

Stay classy, not gassy,Brent

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Have A Longevity Doc?Talk To A Longevity Provider Here for FREE!

This Week’s LONGEVITY PLAN in 3 Easy Steps

✅ Step 1: This week, track it: After two meals/day, start a 5–10 min walk within 15 min of finishing. Log start time + duration for 7 days (your phone's notes app works beautifully for this).

✅ Step 2: Make it accessible: Keep “walk shoes” by the door, set a 10‑minute timer, and pick a short “loop.” Pair with one food upgrade from Monch Monch for Longevity (linked above).

✅ Step 3: Forward‑looking: If you use glucose‑lowering meds (insulin, sulfonylureas), ask your clinician how post‑meal activity may affect doses/timing; consider a 2‑week CGM trial to see your post‑meal curves.

Bottom Line: The billionaires aren't just buying themselves extra decades—they're building the entire industry infrastructure that will eventually benefit everyone. We just need to be smart about riding their wake.

CITY GUIDE SPOTLIGHT

Chicago — Speaking of Deep‑dish pizza, walk it off on the Lakefront Trail, then bookmark Chicago’s best longevity‑minded clinicians—from metabolic to hormones—curated by Spannr. Explore the Windy City’s complete guide → Chicago’s best of the best Clinics and Docs, all right here

Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and longevity company materials.Medical disclaimer: Content is for educational purposes only and is not medical advice. Please always consult a qualified healthcare professional before making any changes to your health regimen.Affiliate disclosure: Spannr may receive compensation when you click partner links and make a purchase. Some products may be provided at no cost for evaluation; opinions are our own.HIPAA/PHI notice: Do not send personal medical information to this inbox. Spannr does not collect or store PHI via email.

#169 - Let's Copy The Billionaires!" Edition

Thu, 11 Sep 2025 20:58:56 +0000

September 11th, 2025 | Issue #169

Here, Hold my Champagne…

Two Big Things This Week

💰 The $130M Longevity Coup: Why Billionaires Just Fired Silicon Valley VCs!

Forget venture capital—Jeff Bezos, Sam Altman, and sovereign wealth funds just staged a hostile takeover of aging research! After VCs failed spectacularly with longevity startups (hello, Forward and EverBody crashes), the ultra-wealthy said "hold my champagne” and deployed $5+ billion directly into the science. Coinbase CEO Brian Armstrong's NewLimit just proved why: they got $130M for actually making cells younger, not selling overpriced supplements to millennials. (This was the first I heard of this one)The message is clear: when you want to defeat death, skip the middle managers!

🧹 Your Harvard Anti-Aging Pills Just Got Safety Approval (No Death Required!)

Breaking: Harvard researchers proved senolytic drugs—the "zombie cell killers"—are actually safe for humans AND work! Their 12-week trial with seniors showed cognitive improvements, reduced inflammation, and zero scary side effects. The kicker? You only take them 2 days every 2 weeks. (Check out our guide here) While billionaires fund the moonshots, you can literally start taking Harvard-approved cellular spring cleaning pills TODAY.

The fountain of youth isn't a fountain—it's a very smart garbage truck for your cells. Awesome!

What The Billionaires Are Actually Doing For Us Regular Folk

Here's what's genius about the billionaire longevity invasion: they're absorbing all the risk and cost of being first-generation test subjects. When Jeff Bezos drops $3 billion into Altos Labs' cellular reprogramming research, he's essentially paying for the world's most expensive Phase 0 trial—on himself.

Translation: By the time these therapies trickle down to us, the billionaires will have worked out all the dangerous bugs, optimized the protocols, and proven they actually work. We get the refined, safer, cheaper version 2.0.

The Democratization Effect Is Already Happening

While the headlines focus on $50,000/year longevity clinics, the real action is in cost reduction through billionaire-funded innovation:

Epigenetic age testing dropped from $500+ to $229 (TallyAge) to potential $99 consumer versions
Anti-aging clinic franchises like Next Health and Serotonin Centers now offer "Anti-Aging Wellness Memberships" starting at $349/month—not $50K/year
AI-powered diagnostics (funded by tech billionaires) are reducing analysis costs by 60-80% compared to traditional physician interpretation

The Pipeline They're Building For Us

The billionaire money isn't just vanity spending—it's creating the infrastructure that benefits everyone:

Government Leverage: Their investments give politicians cover to increase NIH aging research funding (currently embarrassing 0.54% of total budget)FDA Pathways: Companies like Altos Labs are pioneering regulatory frameworks that smaller companies will use laterManufacturing Scale: When Bezos funds massive cell reprogramming facilities, he's building the factories that will eventually mass-produce treatments

The Trickle-Down Timeline: When You'll Benefit

2025-2027: The Early Adopter Phase

Longevity clinics expand from 50+ to 500+ locations
Basic senolytic protocols become available at functional medicine practices
Epigenetic age testing becomes routine (like cholesterol panels)

2028-2030: The Insurance Breakthrough

Medicare begins covering "aging biomarker" assessments
Employer health plans add longevity screening benefits
Generic versions of billionaire-tested drugs enter trials

2030+: The Walmart Phase

Mass-market cellular reprogramming therapies (think Ozempic pricing trajectory)
Home-based longevity monitoring becomes standard
The billionaires' moonshots become your Tuesday afternoon appointment

The Conference Circuit is BuzzingThis month alone: Global Wellness Summit focusing entirely on longevity (Dubai, Nov 18-21), Stanford's Big Ideas in Medicine (Sept 5-6), and the exclusive Longevity Investors Conference in Switzerland (Sept 22-25). Translation: The smart money is moving fast.

Speaking of copying billionaires and conferences—I'm attending the Healthspan Summit in Los Angeles this October! This will be my 2nd time attending and I have to say after going to so many of these that this isn't another wellness conference selling you crystals and kombucha. We're talking serious longevity medicine: Dr. William Seeds (world's leading peptide therapy authority), Dr. Anna Emanuel (Love.Life's lead physician), and cutting-edge cellular medicine protocols.

If you see me there, please don't hesitate to say hi! I'll be the one wearing a new pair of yellow Nike Trail Runners and frantically taking notes on which peptide protocols from Dr. Seeds are actually moving the needle, while checking out the latest tech in the expo part of the event, from billionaire labs to real-world clinics.

Have a great week (and a long, healthy life)!

Brent

PS I mentioned last week that I interviewed Greg Rovner, CEO of GetHeally.com, on the Longevity Loop podcast. Heally is an incredible telehealth platform that connects you with specialized longevity doctors nationwide who can conduct in-depth blood test panels and prescribe cutting-edge treatments, including Rapamycin, Metformin, NAD+ therapy, and comprehensive metabolic testing. Their seamless online platform and in-home services make it FINALLY easy to get into the longevity world. If you're serious about optimizing your health span, check them out at spannr.getheally.com. The podcast episode is live on YouTube, Apple Podcasts, and Spotify.

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Do You Want To Start YOUR Longevity Journey?Talk To A Provider Here for FREE!

YOUR LONGEVITY PLAN: 3 Steps to Win (Copy The Billionaires Edition)

✅ Step 1: Start With Billionaire-Validated Basics

Don't wait for the fancy stuff. The billionaires all do the same foundational protocols:

Sleep optimization (consistent 7-8 hours—Jeff Bezos' non-negotiable)
Strength training (30-90 minutes weekly reduces mortality 10-20%)
Biological age testing - Stop sitting on this if you haven’t done an age test yet! Get baseline with NOVOS Age $349 or TruAge $499 - Or check out MORE age testing products on our review page here - This is something that tells you where you are, and how to improve. After establishing sleep, exercise, and diet, determine your current state with an age test, and then begin to optimize yourself.

✅ Step 2: Access The Democratized Tier

Find a local longevity-focused functional medicine doc (they're implementing billionaire research at 1/10th the cost)
Consider senolytic supplements (Harvard-validated compounds now available at good longevity clinics) or read our DIY guide here
Join longevity communities (Longevity Biotech Fellowship for insider access to research)

✅ Step 3: Position For The Pipeline

Track the regulatory approvals coming from billionaire-funded trials
Build HSA reserves (longevity treatments increasingly HSA-eligible)
Stay ahead of insurance coverage (Medicare will eventually cover aging biomarkers—be ready)

Sources for this newsletter this week: Research compiled from 30+ longevity publications, biotech funding reports, clinical trial databases, and Healthspan Summit materials.Disclosure: Spannr has not been compensated to publish this content or feature any of the above companies. However, if you purchase a product from any of the above companies, Spannr may receive a small referral fee, which helps us continue to produce great content.

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#168 - 20-Question Longevity Test

Thu, 04 Sep 2025 17:01:50 +0000

September 4th, 2025 | Issue #168

⁉️ Take This 20-Question Longevity Test (My Score Was Embarrassing)

Two Big Things This Week:

🔄 Scientists found the cellular "master switch" that controls aging—a protein called AP2A1 (catchy name, eh!?) that literally decides if your cells act young or old (when they reduced it in aged cells, they shrank back to normal size and started dividing again like teenagers, way cool)

💊 Weekly rapamycin pills cut ovarian aging by 20% in human trials—women who normally lose 50 eggs per month only lost 15, plus they reported better memory, hair, and nails (the first drug to actually slow biological aging in a specific organ system)

20 Longevity Questions to Change Your Lifespan

Hey friends,

Since I work full-time in the longevity industry, friends and people in general assume I have all things longevity figured out and do everything perfectly, which is definitely not the case!

I work full-time on SPANNR.com and my digital marketing agency, longevityclinicmarketing.com, which specializes in working with longevity professionals and businesses. Additionally, I have a family, so my plate is FULL, and it's easy to not prioritize the health span building part of life.

That's exactly what happened when I took this longevity assessment, based on research from the Blue Zones—those places we hear nonstop about, where people routinely live past 100. The assessment measures your healthy aging potential using the Power 9 principles that researchers identified as common among all centenarians. One thing I've become increasingly aware of is the social/community aspects of this equation, and how important they are for a long life. It might be THE MOST important part of it all…

So here it is, and it's a series of 20 questions covering the key lifestyle factors that determine how long (and how well) you'll live. You give an answer between 1–5 for each question (1 = strongly disagree; 5 = strongly agree), then add them up to get a total score out of 100.

100/100 = You're on track for exceptional longevity80/100 = Great habits, minor tweaks needed60/100 = Decent foundation, room for improvement40/100 = Major lifestyle changes recommended20/100 = Your habits are actively shortening your lifespan

I got a humbling score of 62/100 – way lower than I expected. But thinking about the questions I scored lowest on helped me uncover some personal blind spots around social connections and stress management. The research is clear: only 20% of longevity is determined by genetics, while 80% comes from lifestyle choices. So I wanted to share this for us all to check in and see how we're doing.

Without further ado, here are the questions:

🛌 Sleep & Recovery

Quality sleep is one of the strongest predictors of longevity (check out our podcast episode on it here)

1. Do you consistently get 7-8 hours of quality sleep each night?You go to bed and wake up at roughly the same time daily. You feel rested upon waking.

2. Do you have an evening routine that promotes good sleep?You avoid screens 60+ minutes before bed, keep your bedroom cool and dark, and avoid caffeine after 2 PM (this depends on whether you are a fast caffeine metabolizer too).

3. Do you wake up feeling refreshed and energized?Your sleep is restorative. You rarely need an alarm clock and don't rely on caffeine to function.

4. Do you limit naps to 20-30 minutes or avoid them entirely?If you nap, it's brief and doesn't interfere with nighttime sleep quality.

🥗 Nutrition & Eating Habits

Plant-based eating is a cornerstone of Blue Zones' longevity. I’m not personally plant-based, but I do eat a minimally processed, mostly plant-based diet. The principles outlined below should be compatible with most diets.

5. Do you eat a predominantly plant-based diet with plenty of vegetables?You consume 5+ servings of fruits and vegetables daily. Plant foods make up 80%+ of your meals. (calorie-wise)

6. Do you practice portion control and avoid overeating?You stop eating when 80% full (the "Hara Hachi Bu" principle from Okinawa). You eat slowly and mindfully. This only works for me when I SLOW myself down and also being around others having a conversation helps.

7. Do you limit processed foods, sugar, and refined carbohydrates?You avoid fast food, sugary drinks, and packaged snacks. Most of your food is whole and unprocessed.

8. Do you consume healthy fats regularly (olive oil, nuts, fish)?You include omega-3 rich foods and monounsaturated fats as part of a Mediterranean-style eating pattern.

🏃‍♀️ Physical Activity & Movement

Blue Zones residents "move naturally" throughout their day. An interesting side note is that my highest scores on Whoop are when I’m moving all day, as opposed to just getting a hard workout in and then sitting at my desk for the rest of the day.

9. Do you engage in at least 150 minutes of moderate exercise weekly?This includes brisk walking, swimming, cycling, or other activities that elevate your heart rate.

10. Do you incorporate strength training 2-3 times per week?You maintain muscle mass through resistance exercises, bodyweight movements, or functional activities. (This is one of my weak points, I do not like going to the gym!!!)

11. Do you move naturally throughout your day?You take stairs, walk for errands, garden, or find other ways to stay active beyond formal exercise.

12. Can you easily get up from the floor without using your hands?This sit-rise test is a powerful predictor of longevity and functional independence. (Funny story: when I was doing this, I fell over into our TV and smashed it to pieces. So, if you choose to do this test, make sure you're in a place where you will not wreck anything if you lose your balance, like I did!)

🧘‍♂️ Stress Management & Mental Health

Blue Zones residents have daily rituals to "downshift" stress. What do you do for stress and a busy life?

13. Do you have effective strategies for managing daily stress?You regularly practice meditation, deep breathing, prayer, or other stress-reduction techniques.

14. Do you maintain a positive outlook and sense of optimism?You generally expect good things to happen and can bounce back from setbacks—definitely a glass-half-full approach to life.

15. Do you have a clear sense of purpose or meaning in life?You know your "Ikigai" (Japanese) or "Plan de Vida" (Costa Rican)—your reason for waking up. Having purpose can add up to 7 years to your lifespan.

16. Do you practice gratitude and mindfulness regularly?You notice and appreciate positive moments. You're present rather than constantly multitasking.

👥 Social Connections & Relationships

Strong relationships increase lifespan by 50%—equivalent to quitting smoking

17. Do you have strong, supportive relationships with family and friends?You have people you can confide in and rely on during difficult times.

18. Do you actively maintain and nurture your social connections?You regularly spend quality time with loved ones and make effort to stay connected.

19. Do you participate in community activities or have a sense of belonging?You're involved in faith-based communities, volunteer work, or other group activities.

20. Do you give and receive emotional support regularly?Your relationships are reciprocal. You both offer help to others and accept help when needed.

Once you've got your final score, think about how to improve your weakest areas. I know for me it's hitting the gym, practicing gratitude, and making more time for social connections. The research from Blue Zones shows that even small improvements can have dramatic effects. Communities that adopted these principles saw residents add 2.9 years to their lifespans and reduce healthcare costs by 49% in just one year. (source)

The beauty of longevity science is that it's truly never too late to start. People who adopt healthier habits in their 50s, 60s, and beyond still see significant benefits. Your biological age can actually decrease as you optimize these lifestyle factors.

Have a great week (and a long, healthy life)!

Brent

PS I interviewed Greg Rovner, CEO of GetHeally.com, this week on my Longevity Loop podcast. Heally is an incredible telehealth platform that connects you with specialized longevity doctors nationwide who can prescribe cutting-edge treatments like Rapamycin, Metformin, NAD+ therapy, and comprehensive metabolic testing. They're making personalized longevity medicine accessible to everyone through their seamless online platform and in-home services. If you're serious about optimizing your healthspan, check them out at spannr.getheally.com. The podcast episode is live on YouTube, Apple Podcasts, and Spotify.

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This Week’s Longevity Breakthroughs You Need to Know

🔄 Scientists identify AP2A1 as the cellular “master switch” for aging—reducing this single protein shrinks senescent cells back to youthful size and restores division capacity (the discovery that could enable whole-body rejuvenation by flipping one molecular switch) (source)

This is remarkable because it pinpoints a single protein that coordinates the entire senescent phenotype. In aged “zombie” cells, AP2A1 levels skyrocket, causing abnormal enlargement and loss of division. By knocking down AP2A1, researchers observed cells shrinking back to normal size, re-entering the cell cycle, and expressing youthful gene markers. Conversely, boosting AP2A1 in young cells induced premature aging. Targeting AP2A1 could therefore reverse cellular aging across multiple tissues, offering a unified strategy against diverse age-related diseases from arthritis to Alzheimer’s.

💊 Weekly rapamycin pills slow ovarian aging by 20% in human trial—participants lost just 15 eggs per month instead of the usual 50 and reported improvements in memory, hair, and nail quality (the first drug shown to slow biological aging in a specific organ system) (source)

I’m going to be following this one closely, Columbia’s VIBRANT trial is the first human study to demonstrate organ-specific anti-aging in action. Women taking a 5 mg rapamycin pill once per week experienced a 20% reduction in ovarian aging rate—egg loss dropped from 50 to 15 per month—and showed gains in cognitive function, hair thickness, and nail strength. Rapamycin works by inhibiting the mTOR pathway, a central driver of aging. Unlike hormone replacement therapy, rapamycin appears to address the root aging process, not just its symptoms. With VIBRANT II set to enroll 1,000 participants, this could become the first clinically proven longevity intervention to extend both healthspan and reproductive lifespan.

Stay Social,Brent

P.S. Reply and let me know—what longevity breakthrough are you most excited about?

Or drop us a line here and say HELLO!

Do You Want To Start YOUR Longevity Journey?Talk To A Provider Here for FREE!

YOUR LONGEVITY PLAN: 3 Steps to Win

Not ready to meet new people or starting a new workout routine?Here are three different ways you can start a Blue Zone type lifestlye:

✅ Prioritize restorative sleep—aim for 7–9 hours nightlyEstablish a consistent sleep schedule and wind down with low-light activities like reading or deep-breathing. Quality sleep is essential for cellular repair, hormone balance, and cognitive resilience.

✅ Focus on high-protein whole foods at every mealTarget at least 1.2 g of protein per kilogram of body weight daily to combat age-related muscle loss. Excellent options include:

Grilled chicken breast, turkey, or lean beef
Greek yogurt, cottage cheese, or whey protein shake
Canned tuna, salmon, or sardines
Chickpeas, lentils, edamame, or black beans

✅ Introduce daily cold exposure sessionsSpend 2–3 minutes under cold-water immersion—cold showers or an ice bath—to activate brown fat, boost mitochondrial function, and reduce inflammation. Cold exposure triggers hormetic stress pathways that enhance metabolic health and support cellular resilience.

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#167 - The 'Exercise Pill' Making Everyone Sweat (Literally)

Thu, 28 Aug 2025 10:15:00 +0000

August 28th, 2025 | Issue #167

The "Exercise Pill" That's Got Everyone Sweating - Literally

Two Big Things This Week:

🧬 Scientists just made old cells act young again using AI-designed "super proteins"—and the results were 50 times better than nature's originals (the breakthrough that could fast-track cellular reprogramming from decades to years)

🐕 The first anti-aging pill for dogs is about to hit the market after FDA gives green light—and researchers say humans are next (plus why your dog might become the key to unlocking human longevity escape velocity)

Trick Your Muscles Into Training

No Gym? No Problem—Meet the ‘Exercise Pill

Seems like every week I come across something I've never heard of before - maybe I'm way behind the curve, I don't know - and I've come across something that looks interesting that I wanted to share with everyone here on the newsletter. Now, keep in mind that this is "billed" as a weight loss peptide/supplement, but I'm more interested in the physical performance side of things on this one.

What the Heck is SLU-PP-332?

Catchy name it's not, but regardless, SLU-PP-332 is what scientists call an "exercise mimetic" - basically a compound that tricks your body into thinking it's working out even when you're just sitting on the couch. The researchers at Washington University developed this synthetic molecule that targets something called estrogen-related receptors (ERRs) - don't worry, despite the name, these have nothing to do with actual estrogen.

Here's the cool part: when you take this stuff, it activates the same cellular pathways that kick in during endurance training. Your muscles literally start making the same changes they would if you were training for a marathon. The compound tells your skeletal muscle to burn fatty acids for fuel instead of storing them, just like what happens when you're fasting or exercising hard.

The Performance Side That Got My Attention

While everyone's talking about the 12% weight loss in the mouse studies, I'm more fascinated by what this does for actual performance. Mice given SLU-PP-332 could run 70% longer and 45% farther than untreated mice. They also developed more Type IIa oxidative muscle fibers - the fast-twitch fibers responsible for generating maximum force in your upper body during resistance training.

Think about that for a second. We're talking about enhanced endurance and improved power output from the same compound.

The Sauna Effect Everyone's Talking About

Here's where it gets really interesting for those of us who love a good sweat session. Side effects seem to include lots of sweating and getting hot - just like you would in a workout. Users report starting to sweat way quicker than normal, with one person saying the sweating was "absolutely insane" during their first week. Seems like it might be great for detoxing too?

This makes sense when you understand the mechanism. SLU-PP-332 works through something called "futile cycling" - basically, your cells start spinning their wheels, burning calories as heat instead of storing them as fat. It's like having a car idling in place, wasting energy by producing heat. This acts kind of like a sauna, mimicking exercise while slightly raising your heart rate and making your body work harder.

The Science Behind the Heat

The compound activates ERRα receptors (sorry about the science speak here, I always try to simplify things) found in ‘high-energy’ tissues like skeletal muscle, heart, and liver. When these receptors fire up, they trigger the same metabolic changes you see during exercise - increased oxygen consumption, enhanced fat breakdown for energy, and revved-up metabolism.

What's really clever is how this creates controlled thermogenesis - your body literally generates heat by burning calories without productive work output. It's like your mitochondria (the cell's power plants) are working overtime, converting stored energy directly into heat rather than useful work.

What’s curious to me is that since this compound appears to be utilizing resources, how can it actually contribute to better endurance while being taken? I’m guessing it’s from the enhanced mitochondrial function and cellular respiration. However, I discuss this further in the ‘Performance’ section below.

Real-World Effects

The research shows some pretty impressive results beyond just sweating:

25% increase in fatty acid oxidation compared to untreated animals
Improved glucose tolerance and insulin sensitivity
Enhanced mitochondrial function and cellular respiration
Preserved lean muscle mass while losing fat

Users report fat loss ranging from 3% in men to 4% in women during a cycle, even without changes in diet or exercise. The compound seems to shift your entire metabolism toward using fat as fuel, similar to what happens during extended fasting or endurance training.

The Dosing Reality Check

Most users find a sweet spot around 250 micrograms daily, often split between morning and afternoon doses. The compound has a short half-life of about 1.5 hours, so multiple daily doses help maintain steady levels. Many people cycle it for several weeks, followed by 1-2 week breaks to prevent tolerance. From what I have read, you don’t have to cycle it, but many do. Also, I found other users taking 500-750 micrograms daily as they get used to it.

Why This Matters for Performance

Here's what gets me excited about SLU-PP-332 from a performance standpoint: it's not just mimicking one aspect of exercise - it's activating the entire aerobic exercise genetic program. We're talking about enhanced mitochondrial biogenesis, improved oxygen utilization, better fat oxidation, and increased endurance capacity all rolled into one compound.

For athletes or anyone serious about performance, this could be a game-changer for recovery, metabolic flexibility, and training adaptations. The fact that it preserves muscle while enhancing fat oxidation makes it particularly interesting for body composition goals.

The Bottom Line

While SLU-PP-332 is still in early research phases and has a long way to go before FDA approval, the preliminary results are fascinating. The sweating and heat production aren't just side effects - they're indicators that the compound is doing exactly what it's designed to do: making your body work like it's exercising even when you're not.

For those of us interested in optimizing performance and recovery, this represents a completely new approach. Instead of just stimulating one pathway or blocking another, SLU-PP-332 appears to activate the master switch for endurance adaptations.

Just remember two things here - this isn't a replacement for actual training. Think of it as a tool that could amplify the results you're already working for in the gym, AND most importantly, I’m not a doctor, this isn't medical advice, this is still an experimental compound. Do not take this (or anything else we ever talk about) without consulting with a qualified health professional (such as the EXCELLENT Heally Longevity portal (Find your specialist here)

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This Week's Longevity Breakthroughs You Need to Know

The first story is fascinating because researchers used AI to completely redesign the famous "Yamanaka factors" (the Nobel Prize-winning proteins that can turn adult cells back into stem cells). What’s bonkers to me is that the AI-created versions were 50 times more effective at making aged cells behave young again. This could dramatically speed up the timeline for human cellular reprogramming therapies. AI for the longevity win,,, again!

The second story is both fun and practical - Loyal's anti-aging pill for dogs just received the FDA's "reasonable expectation of efficacy" certification, putting it on track for approval by the end of 2025. But here's the kicker: dogs are essentially serving as a testing ground for human longevity interventions, with many researchers believing that what works in dogs will translate directly to humans due to similar aging mechanisms. Good news for dogs, and great news for humans!

Stay Wise,Brent

P.S. Reply and let me know—what longevity breakthrough are you most excited about?

Or drop us a line here and say HELLO!

Do You Want To Start YOUR Longevity Journey?Talk To A Provider Here for FREE!

YOUR LONGEVITY: 3 Steps to Win

Not ready to ask your longevity doctor about experimental "exercise pills"? Here are three ways you can start mimicking those metabolic benefits today:

✅ Hit the sauna 3-4 times per week for 15-20 minutes - This triggers the same heat shock proteins and cellular stress pathways that SLU-PP-332 activates. Finnish studies show regular sauna use can reduce all-cause mortality by up to 40%. Bonus: you'll get that same sweating and thermogenesis effect without the experimental compound. No sauna? Hot baths at 104°F for 20 minutes work too.

✅ Try "exercise snacking" with 2-minute high-intensity bursts - Since SLU-PP-332 mimics endurance training adaptations, you can naturally trigger those same ERR pathways with micro-workouts throughout the day. Do 2 minutes of burpees, jumping jacks, or stair climbing every few hours. Your mitochondria will respond the same way - increased fat oxidation, improved oxygen consumption, and enhanced cellular energy production.

✅ Fast for 16-18 hours twice a week to flip your metabolic switch - The compound forces your body to burn fatty acids for fuel instead of glucose. You can naturally achieve this metabolic flexibility through intermittent fasting. When you fast beyond 12 hours, your body starts producing the same cellular changes: increased fat burning, enhanced mitochondrial function, and improved insulin sensitivity. It's like giving your metabolism a weekly workout.

#166 - EXPOSED: Glass Bottles Worse Than Plastic

Thu, 21 Aug 2025 10:45:00 +0000

August 21st, 2025 | Issue #166

Glass Bottles vs. Plastic - The Surprising Truth About Microplastics

Two Big Things This Week:

🏆 Rapamycin officially crowned the longevity king: NIH's 20-year study reveals it beats every other anti-aging compound (and why Big Pharma is suddenly very interested)

🧬 One-time gene therapy extends lifespan by 20%—but researchers are trying to downplay the breakthrough (spoiler: it involves the same "longevity gene" that tech billionaires are secretly targeting)

The Headline That Turned Everything Upside Down

The Glass Bottle Lie That Fooled Millions?I first caught wind of this story a few weeks ago and couldn’t believe it: “Glass bottles shedding more microplastics than plastic?” Every friend and colleague seemed to be telling me about it, so how did this go viral? I had to know if there was any truth to it, and if so, how it could be possible.Was this the plastics industry sowing confusion? A flawed study? A one-off anomaly? I had so many questions—and the answers are not what the headlines led you to believe.

Two Big Things This Week:

🏆 Rapamycin officially crowned the longevity king: NIH's 20-year study reveals it beats every other anti-aging compound (and why Big Pharma is suddenly very interested)

The Headline That Turned Everything Upside Down

This summer, a French study made waves across health circles with a counterintuitive finding: glass bottles contain up to 50 times more microplastics than plastic bottles. For those of us in the longevity community who've been religiously avoiding plastic containers, this news hit like a cold shower.But before you throw out your glass water bottles, let's dive deeper into what this really means—and whether it's another case of industry misinformation muddying the waters.

The Real Story Behind the Glass Bottle Study

The research from France's ANSES food safety agency tested over 100 beverages across different container types and found some startling results:

Glass-bottled beverages averaged 100 microplastic particles per liter
Plastic bottles contained 5-50 times fewer particles
Beer in small glass bottles peaked at 133 particles per liter

But here's the critical detail most headlines buried: the microplastics weren't coming from the glass itself. Instead, researchers discovered the particles matched the color and composition of the paint on bottle caps.

The Cap Culprit

The study revealed that tiny scratches on plastic-lined metal caps—created during storage and transport—were flaking paint particles directly into beverages. When researchers cleaned the caps before bottling, microplastic levels dropped dramatically from 287 particles per liter to just 87.

For water specifically, the contamination was relatively low regardless of container type: 4.5 particles per liter in glass bottles versus 1.6 in plastic bottles. Wine stored in corked bottles (avoiding problematic caps entirely) showed minimal contamination.

Is This Industry Misinformation?

While I’ve never personally heard of this agency, the ANSES study appears legitimate; however, the timing and media coverage raise questions. The plastics industry has a documented history of lobbying against alternatives and funding studies that cast doubt on the health risks associated with plastics. (so very surprising, right?)

Consider this: a plastic bottle is made entirely of plastic, with water in constant contact with the container walls over time. Meanwhile, glass bottles stored upright barely touch their caps. The dramatic difference in contamination levels seems disproportionate to the actual contact surface area.

Some researchers have noted this inconsistency, questioning how cap scratches could lead to such extensive contamination without significant bottle agitation.

The Longevity Impact: Why Microplastics Matter for Your Healthspan

Regardless of their source, microplastics pose a significant threat to healthy aging. Recent research reveals alarming connections between plastic exposure and accelerated biological aging:

Cellular Senescence and Inflammation

Multiple studies now show that microplastic exposure triggers cellular senescence—the age-associated state where cells become dysfunctional and inflammatory. This process, known as "inflammaging," is a key driver of age-related diseases, including:

Cardiovascular disease and stroke
Neurodegeneration and cognitive decline
Metabolic dysfunction and diabetes
Reproductive aging

The Mitochondrial Connection

Research from 2024 shows that microplastics directly damage mitochondria—our cellular powerhouses—resulting in increased oxidative stress and DNA damage. This mitochondrial dysfunction is a hallmark of aging and directly impacts energy production and cellular repair mechanisms. And why most of us avoid plastics like the plague!

Accelerated Tissue Aging

While I know this isn't new or groundbreaking for most of us, it does help to go over and reiterate the damage that plastics do, not only to our bodies, but also to the wider environment we live in. Studies in mice show microplastic exposure accelerates aging in multiple tissues:

Adipose tissue: Increased senescence markers and inflammatory factors
Testicular tissue: Premature aging and reduced reproductive function
Cardiovascular system: Blood vessel dysfunction and premature arterial aging

A groundbreaking 2024 study found that chronic microplastic exposure may increase the rate of aging and reduce lifespan, with particularly concerning effects on cognitive function and age-related diseases like macular degeneration.

Your Longevity Action Plan: Practical Microplastic Reduction

While complete avoidance is impossible, strategic reduction can significantly lower your exposure and protect your healthspan:

Water Optimization

Use filtered tap water instead of bottled water (which averages 90,000 additional microplastics annually)
Boil tap water when possible—this removes up to 80% of microplastics
Choose glass or stainless steel containers with plastic-free caps when available
Install NSF-certified filters with reverse osmosis or activated carbon

Food and Kitchen Strategies

Store and reheat food in glass containers only
Switch to wooden, bamboo, or stainless steel cutting boards
Avoid non-stick cookware which releases additional plastic compounds
Choose fresh over processed foods and avoid plastic packaging when possible
Select rock salt over sea salt (which contains more microplastics)

Lifestyle Modifications

Minimize synthetic clothing washing and use cold water when necessary
Choose natural fibers like cotton, wool, and linen over polyester
Avoid plastic tea bags—switch to loose-leaf tea with metal strainers
Keep homes well-ventilated and use HEPA air filters to reduce airborne particles

Nutritional Defense

Research suggests certain compounds may help mitigate microplastic toxicity:

High-fiber foods to promote gut motility and excretion (huge for longevity in general, fiber is a big deal)
Polyphenols from green tea, berries, and turmeric for antioxidant protection
Omega-3 fatty acids to combat inflammation
Natural detoxifiers like chlorella and spirulina

The Bigger Picture: Environmental Health and Longevity

The microplastics crisis represents a broader challenge in longevity science: understanding how environmental exposures affect our "exposome"—the sum of all environmental factors influencing health throughout life.

Recent research shows that modifiable environmental risks may be our most powerful levers for extending healthspan. While genetics play a role, environmental factors explain far more variation in premature mortality between individuals.

This makes microplastic reduction not just a personal health strategy, but a critical component of any serious longevity protocol.

The Bottom Line

Don't let industry confusion derail your health optimization. Whether microplastics come from glass bottle caps or plastic containers themselves, the goal remains the same: minimize exposure through informed choices.

The glass bottle study, while surprising, doesn't change the fundamental principle that direct plastic contact increases microplastic exposure. Focus on filtered water, glass storage containers, and natural materials whenever possible.Most importantly, just remember that longevity is about playing the long game. Every reduction in microplastic exposure (like less to-go coffee cups) is an investment in your future healthspan—protecting your mitochondria, reducing inflammation, and preserving the cellular integrity that keeps you thriving as you age.____________________________________________________________________

This Week's Longevity Breakthroughs You Need to Know

Rapamycin: The Undisputed Longevity Champion

After 20 years of rigorous testing through the NIH's Interventions Testing Program, rapamycin has officially emerged as the most effective anti-aging compound ever discovered. The comprehensive review published in July 2025 analyzed 13 different longevity interventions and found rapamycin had the greatest effect on both extending lifespan and activating longevity genes.

The results are staggering: rapamycin treatment increases lifespan by 25-60% across most species tested. When given to elderly mice (equivalent to 70-year-old humans), it extended life by 14% in females and 9% in males—roughly equivalent to 7 additional human years.

But here's what makes this particularly exciting: a breakthrough human study discovered that taking rapamycin once weekly (not daily) actually strengthens the immune system in elderly people. This finding has sparked intense interest from pharmaceutical giants like Novartis, Biogen, and Eli Lilly, who are now actively pursuing rapamycin-based therapies.

Gene Therapy's 20% Lifespan Extension

I’m hearing more about klotho every day, and this was VERY interesting to me. In an even more dramatic development, researchers have achieved a 20% increase in lifespan using a single gene therapy treatment targeting the klotho protein. This one-time intervention, delivered via viral vector, dramatically improved:

Muscle strength and reduced fibrosis
Bone density and architecture
Cognitive function through increased neurogenesis
Overall physical fitness and regenerative capacity

The klotho protein has emerged as a "master regulator" of aging, with blood levels directly correlating with lifespan. Companies like Klotho Neurosciences (NASDAQ: KLTO) are now rushing to bring these therapies to market, with some already available through medical tourism.

The mechanism is fascinating: klotho activates multiple anti-aging pathways simultaneously, reducing inflammation, improving metabolism, and enhancing cellular repair mechanisms. Unlike traditional interventions that target single pathways, klotho's multi-system approach mirrors the complexity of aging itself.

Wrapping it all up…With breakthroughs like rapamycin's validation and klotho gene therapy showing 20% lifespan extensions, we're entering an unprecedented era of longevity medicine. The key is combining these emerging therapies with smart environmental choices to maximize your healthspan potential.

Stay tuned for next week's newsletter where we'll explore the latest developments in longevity optimization and how the recent FDA approvals are changing the longevity landscape.

Stay Healthy,Brent

P.S. Reply and let me know—what longevity breakthrough are you most excited about?

Or drop us a line here and say HELLO!

You can schedule a complimentary longevity telehealth appointment today, insightful and FREE.

YOUR LONGEVITY STARTER KIT

✅ Ditch the Disposable—Upgrade Your Hydration & Coffee RoutineBleached paper cups are lined with plastic—another hidden microplastic source. Bring your own reusable mug or bottle with a plastic-free lid. Coffee drinker? Swap to something like (my personal favorite) an 8 oz Yeti cappuccino cup or similar stainless-steel vessel to eliminate daily exposure.

✅ Optimize Your FiltrationInstall a reverse-osmosis or activated-carbon filter on your kitchen tap. In our house, we buy 5-gallon glass bottles filled with Mountain Valley Spring water.

✅ Stress-Test Your Detox PathwaysAdd these three gut-cleansing and anti-inflammatory powerhouses to your daily routine:

10g (3 tablespoons) of chia seeds (fiber boosts microplastic excretion)
A cup of green tea or a turmeric latte (polyphenols combat oxidative stress)
2-3g omega-3 (fish oil or algae) to quiet chronic inflammation. Higher EPA content for bonus points.

All for under $2 per day—protect your mitochondria, clear the microplastic backlog, and start building a longer, healthier healthspan today.