Longevity, the pursuit of a longer and healthier life, has become an increasingly popular topic in recent years. However, when discussing this subject with individuals who have limited exposure to the topic, two common misconceptions tend to arise.
These misunderstandings not only hinder a deeper understanding of the concept of longevity but also perpetuate misconceptions that can lead to an inaccurate perception of what it truly entails. In this blog post, we will delve into these misconceptions and provide clarity on the true nature of the longevity lifestyle.
Misconception #1: Longevity means living as long as possible, but not necessarily in good health.
This misconception stems from the assumption that the goal of longevity is to simply live longer, regardless of one’s health status. However, the true objective of longevity is to achieve not only a longer lifespan but also a healthier and more vibrant one. – in other words: longevity aims to match lifespan with healthspan. The idea that longevity is solely about living longer, without considering the quality of life during those additional years, is a common misperception that needs to be addressed.
In reality, longevity is about optimizing both the quantity and quality of life. It’s about enjoying a longer and healthier existence, free from chronic diseases, and maintaining a high level of physical and mental well-being. This is why proponents of longevity advocate for a holistic approach that encompasses a healthy diet, regular exercise, stress management, and a strong social support network.
Misconception #2: The longevity lifestyle involves giving up everything nice in life, sacrificing pleasure for the sake of longevity.
This misconception is rooted in the belief that adopting a longevity lifestyle means abandoning all the pleasures and indulgences of life, such as fine dining, travel, and socializing. This could not be further from the truth. The longevity lifestyle is not about denying oneself the things that bring joy and fulfillment; rather, it’s about finding a healthy balance between pleasure and well-being.
A true longevity lifestyle involves making informed choices that support overall health and longevity, while still allowing for the occasional indulgence. This means savoring a delicious meal or a glass of wine in moderation, engaging in activities that bring happiness and contentment, and cultivating meaningful relationships. The key is to strike a balance between pleasure and well-being, recognizing that a fulfilling life includes both.
In conclusion, the misconceptions surrounding longevity are not simply different perspectives on the same topic; they represent misunderstandings that can hinder our understanding of what it truly means to live a long and healthy life. By debunking these myths, we can shed light on the true nature of the longevity lifestyle, which is about optimizing both the quantity and quality of life, and finding a balance between pleasure and well-being. By embracing this approach, we can take a significant step towards achieving our ultimate goal: a longer, healthier, and more fulfilling life.
For obese people, losing fat mass is a crucial step on the way to better health and life expectancy. However, after the first few pounds have disappeared, the body compensates in various ways to prevent further weight loss – for example, by reducing the metabolic rate and increasing hunger.
As a result, patients tend to plateau in weight loss before reaching their final goal, as diet and exercise programs that initially showed promise prove ineffective after this early phase. One possible strategy to avoid such a premature plateau is to adjust diet and activity plans based on changes in whole-body energy expenditure over time. A new study sought to investigate whether using energy expenditure biofeedback to inform and adjust weight loss strategies would improve loss of body weight and fat mass compared to standard diet and activity counseling alone.
In this randomized trial, 52 participants with obesity were counseled by dietitians and instructed to maintain a standard caloric restriction (30% or 500 kcal/day below daily energy requirements, whichever was greater) and at least 150 minutes of physical activity per week during the 24-week study. For half of these participants (INT group), dietitians modified recommendations throughout the study based on energy expenditure information derived from wearable indirect calorimetry devices, while dietitians did not modify recommendations for control participants. At the end of the study, participants in the INT group had lost more weight overall than the control group (-2.3 kg; 95% CI: -3.1 to -1.5; P<0.001) and had a greater reduction in body fat percentage (-1.5%; 95% CI: -2.31 to -0.72; P<0.001).
In addition, a significantly higher proportion of participants in the INT group achieved a weight loss of at least 5% from baseline than participants in the control group (42% of the INT group versus 8% of the control group; P=0.007). These results suggest that integrating continuous feedback on metabolic changes to personalize and adjust diet and exercise plans may improve the likelihood of avoiding weight plateaus before reaching weight loss goals.
Biofeedback is a relevant aspect of BIOCOACHING that provides accurate information about the status quo and the change in health status through interventions recommended by the BIOCOACH based on the relevant health and lifestyle data.
The pineal gland is a small, pea-shaped brain gland that regulates various biological rhythms and functions. It is important for longevity.
Deep within our brain lies a small but mighty organ called the pineal gland. It plays a complex role in regulating biological functions, influencing our biorhythms and general well-being. In this blog post, we will explore the fascinating area of the pineal gland by exploring its biological functions and its profound impact on our lives.
Biological functions of the pineal gland The pineal gland is a small, peanut-sized structure behind the pituitary gland at the base of the brain. It plays a vital role in regulating various physiological processes in the body, including sleep-wake cycles, hormone secretion, and circadian rhythms. The gland contains specialized cells called pinealocytes that produce melatonin, a hormone that causes sleepiness during the night and wakefulness during the day.
In addition, the pineal gland regulates other critical bodily functions such as mood, appetite, growth, and development. It interacts with the pituitary gland and other endocrine glands to maintain hormonal balance and ensure proper functioning of the endocrine system.
Influence on our biorhythm The pineal gland’s primary function is to regulate our internal biological clock, the circadian rhythm. This rhythm determines physiological processes, including sleep-wake cycles, metabolism, and hormone secretion. By synchronizing these functions with the 24-hour day-night rhythm, the pineal gland helps to maintain our overall well-being and health. In addition, research has shown that a disruption in the pineal gland’s functioning can lead to circadian rhythm disorders such as jet lag, shift work syndrome, and delayed sleep phase syndrome. These conditions can affect our state of mind, cognitive performance, and general attitude.
Effects on our general well-being The pineal gland is also known for its role in spiritual and mystical experiences. It is considered the seat of intuition, creativity, and expansion of consciousness. Many spiritual traditions associate this gland with the so-called “third eye,” a mythical organ that allows us to see beyond the physical realm. Research has shown that stimulating the pineal gland positively affects our mental well-being, including improved mood, reduced stress, and higher cognitive performance. In addition, meditation, yoga, and prayer are associated with increased activity of this gland, leading to a greater sense of inner calm, clarity, and a better connection to the outside world.
Influence on our longevity The pineal gland’s role in regulating biological functions goes far beyond sleep-wake cycles and hormone secretion. It also plays a vital role in preventing cellular damage and oxidative stress, contributing to aging and age-related diseases.
There is evidence that melatonin modulates the immune system by influencing the production and activity of immune cells. Studies have shown that melatonin production decreases with age, posing an increased risk for chronic diseases such as cancer, cardiovascular disease, and neurodegenerative diseases. Maintaining a healthy pineal gland can reduce the risk of this negative process and promote a longer lifespan.
Summary The pineal gland is a fascinating organ that regulates our biorhythm, hormone secretion, and overall well-being. Its influence on our sleep-wake cycle, mood, cognitive performance, and spiritual experiences makes it an essential part of our physiological functions. By understanding the pineal gland’s importance and taking steps to support its health, we can promote optimal physical and mental well-being throughout life. Nurturing our pineal gland through diet, exercise, or spiritual practices is essential in unlocking our full potential and maximizing our longevity.
As the population ages, the prevalence of age-related diseases is expected to increase significantly, placing a massive burden on healthcare systems and society. To address this issue, it is crucial to promote healthy aging. Biological age, which considers physiological deterioration linked to morbidity and mortality risk, is a more accurate measure of aging than chronological age. This measure is influenced by various factors, including nutritional factors, which have the potential to mitigate the risk of age-related diseases.
The epigenetic clock, a promising biomarker of biological age, can investigate the direct relations between nutritional factors and aging, identifying potential intervention targets to improve healthy aging.
While people are living longer, morbidity rates are expected to rise further as aging is a primary risk factor for common diseases like cancer and cardiovascular disease. This will have major healthcare, economic, and social implications, emphasizing the importance of healthy aging. However, not everyone ages at the same rate in terms of their health status and susceptibility to disease and death. Biological age, which considers the degree of physiological deterioration over time, represents aging more accurately and is a better predictor of morbidity and mortality.
Research suggests that a complex interplay between lifestyle and genetics influences aging, with genetics accounting for a variable but significant percentage of lifespan variation in the population. Alongside genome-wide analyses that have identified measurable genetic effects on the aging rate, lifestyle factors have been proposed to play a more significant role in determining the pace of aging. In particular, nutritional factors like dietary fiber and omega-3 fatty acids, along with a physically active lifestyle, have been reported to mitigate age-related disease risk and may have the potential to improve healthy aging.
To determine factors associated with accelerated or decelerated aging rates, researchers have been studying clinical biomarkers that can accurately reflect biological age. The epigenetic clock, which estimates biological age based on the cumulative assessment of DNA methylation at age-related CpG-sites, stands out as the currently most accurate measure of biological age and a strong predictor of both mortality and morbidity. With epigenetic clocks, epigenetic age acceleration can be calculated, which is associated with multiple age-related conditions, whereas epigenetic age deceleration is associated with lifestyle factors like a healthy diet and physical activity.
This study aims to discover the interactive network between nutrients and epigenetic age acceleration by using Copula Graphical Models (CGM), a network analysis method that can cope with multiple types of data as well as complex inter-nutrient relationships without subjective selection of confounders.
The study used a data-driven approach to identify nutrients that relate to decelerated biological aging. Several direct relationships were revealed, including:
Negative associations between PhenoAge acceleration and dietary intakes of coumestrol, beta-carotene, and arachidic acid.
Positive associations between PhenoAge acceleration and dietary intakes of added sugar, gondoic acid, arachidonic acid, behenic acid, and vitamin A.
Associations between PhenoAge acceleration and lifestyle factors, such as smoking, BMI, WHR, and blood pressure.
The study highlights the importance of considering individual nutrients and their sources, rather than broad categories when studying their effects on aging.
Longevity research has identified three important signaling pathways in the body that slow down the ageing process and promote health. They act as energy and nutrient sensors in the body and react to changes in our cells. Each pathway has its own mechanism that regulates bodily functions and the ageing process. All three pathways work together synergistically and are essential for our organism. However, they have different effects on the processes that influence our longevity and on different metabolic pathways. AMPK, Sirtuins, mTOR: Pathways to Longevity.
Sirtuins – the switches of longevity Sirtuins are special proteins in the body that play an important role in controlling our genes. To understand how they do this, we first need to visualize how our DNA is packaged in cells. Imagine our DNA as an incredibly long string – if you strung the DNA of all the cells in our body together, it would cover a thousand times the distance from the Earth to the sun! Ultimately, this enormous length has to fit into our tiny cells. To make this possible, our body winds DNA onto tiny “coils” called histones. The DNA packaged in this way is then neatly stowed away in the cells. This is where the sirtuins come into play. They have the ability to modify the histones, which influences which genes can be read and which cannot. They act like switches that can turn certain genes on or off. This is why they are also known as “epigenetic regulators”.
NAD – without this coenzyme, sirtuins are powerless However, in order to operate these switches and activate our longevity genes, the sirtuins require a special coenzyme called NAD (nicotinamide adenine dinucleotide). With increasing age, however, the amount of available NAD in the body decreases. Without this essential cofactor, the sirtuins can no longer work effectively and their activity decreases. It is assumed that this is one of the reasons why we become more susceptible to diseases as we age.
AMPK – the energy conductor of the cell Finally, adenosine monophosphate-activated protein kinase (AMPK) also plays an important role. AMPK is an enzyme in our cells that influences insulin sensitivity and glucose uptake in the cells. It is like a guardian that constantly checks whether our cells have enough energy. When energy becomes scarce, AMPK kicks into action and ensures that more energy is made available.
At the same time, AMPK inhibits the antagonist mTOR (“mechanistic target of rapamycin”), which controls energy production in our cells. If mTOR is too active, the cells use more energy to control anabolic processes. AMPK therefore ensures that our cells use their energy efficiently when food is scarce. However, AMPK does even more for our cells. It helps them extract energy from fats and promotes autophagy, a process in which cells cleanse and rejuvenate themselves.
AMPK and health: the key role in metabolic processes The activation of AMPK can be influenced by various factors, and there are several reasons why many people have difficulty activating AMPK effectively:
Sedentary lifestyle and lack of physical activity: An inactive lifestyle and lack of physical activity can lead to insufficient AMPK activation. AMPK is activated by muscle contractions during exercise, but people who do little or no exercise may have reduced AMPK activity.
Unhealthy diet: An unbalanced diet with an excess of calories, especially carbohydrates and fats, can impair AMPK activation. High-calorie intake, especially from poor sources, can lead to an increase in ATP (adenosine triphosphate) and hinder AMPK activation.
Insulin resistance and obesity: People with insulin resistance or obesity often have problems activating AMPK. Insulin resistance can disrupt the signaling pathway of AMPK, leading to decreased activity of AMPK. Obesity can also impair the function of AMPK in fat cells.
Ageing process The aging process tends to lead to a decrease in AMPK activity. This can contribute to older people having difficulty activating AMPK effectively, which can have an impact on metabolism and energy homeostasis. Energy homeostasis describes the balance between supplied and released energy that the body needs for optimal performance.
Genetic factors Individual genetic predisposition can also play a role in AMPK activation. Some people have genetic variations that can affect AMPK function.
Chronic stress Chronic stress can disrupt energy homeostasis and inhibit AMPK activation. Stress hormones can affect AMPK signaling pathways, interfering with normal activation. Insufficient activation of AMPK can accelerate the ageing process and shorten life span and especially health span. The diabetes drug metformin and the natural plant compound quercetin can activate the AMPK signaling pathway in the body and improve insulin sensitivity.
How you can activate AMPK Adenosine monophosphate-activated protein kinase (AMPK) activation can be achieved in a variety of ways, including lifestyle changes, diet, exercise and certain medications. Here are some strategies to activate AMPK:
Regular physical activity
Aerobic training: Endurance training such as running, cycling and swimming can activate AMPK as it affects ATP and AMP levels
Resistance training: Strength training can activate AMPK, especially in the muscular system
Calorie restriction and interval fasting Reduced calorie intake and intermittent fasting (interval fasting) can activate the AMPK signaling pathway as they lead to an increase in AMP relative to ATP.
Healthy diet
Low-fat, high-fiber diet, low in saturated fat and rich in fiber, can support AMPK activation
Foods that promote AMPK: Green tea, curcumin (in turmeric), Resveratrol (in red grapes) and Omega-3 fatty acids (in fish) can activate AMPK
Metabolic stressors Cold or heat therapy and sauna visits can generate metabolic stress and activate AMPK
Dietary supplements Certain supplements can support AMPK, e.g. berberine, alpha lipoic acid and Quercetin. Nicotinamide mononucleotide (NMN) is a chemical that is approved as a dietary supplement in Germany and Europe.
Medications Some medications, such as metformin (a diabetes medication) and AICAR (an AMPK activator), can support AMPK activation.
However, it is important to note that any lifestyle changes, such as taking supplements or medications, should always be made in consultation with a doctor. The individual response to these interventions can vary from person to person and is always dependent on various factors such as health status, genetic predisposition, and current medications.
Is mTOR the bad cop? Longevity requires a fine balance. mTOR, or “mechanistic Target of Rapamycin”, is a key player in our bodies when it comes to cell division and growth. When our body has plenty of energy, mTOR is activated and uses this excess energy to promote muscle and tissue building. An example of the effect of mTOR can be found in people who exercise regularly and consume a lot of animal protein. Through their diet and exercise habits, they increase the activity of mTOR in their bodies, which leads to an increase in muscle mass.
This is particularly important in old age, as maintaining and building muscle mass can protect against sarcopenia, age-related loss of muscle mass, and general frailty. However, as with many things in life, there is a downside. Excessive activity of mTOR can suppress the activity of our longevity genes. From an evolutionary perspective, this makes sense: when there is enough food and therefore energy available, the body focuses on growth and reproduction rather than longevity. In times of abundance, it is more about survival than about the longevity of the individual. It is therefore important to find a balance in mTOR activity to support our health and fitness as well as our longevity.
Plant-based proteins and intermittent fasting: finding the balance with mTOR and reaping its benefits We all need mTOR to build new cells and maintain our muscle mass. But: excessive mTOR activity has a negative effect on our longevity. An effective way to regulate mTOR activity is to practice moderate calorie restriction or intermittent fasting.
Both strategies can help to temporarily inhibit mTOR and thus maintain balance in the body. It is also important to pay attention to our diet. Animal protein from meat, fish, and dairy products can stimulate mTOR and thus promote cell growth and aging. A healthier alternative is plant-based proteins, which are found in foods such as lentils, beans, and pseudocereals like quinoa. They stimulate mTOR less and should therefore be the preferred main source of protein in our diet.
Conclusion AMPK, sirtuins and mTOR are the three most important longevity players. On a cellular level, their interaction determines whether or not our body is geared towards longevity. Sirtuins are important longevity switches in our cells. They work together with NAD and help to activate our longevity genes. AMPK and mTOR are two enzymes in the body that work as antagonists. Studies have shown that increased AMPK activity leads to an increased lifespan and healthspan, promotes autophagy and improves insulin sensitivity. Its counterpart mTOR, on the other hand, is active when there is an energy surplus and uses this to initiate anabolic processes such as muscle building. While mTOR is essential for the body, a sustained increase in mTOR activity is associated with inhibition of longevity genes.
To promote a balance of AMPK and mTOR, moderate calorie restriction, intermittent fasting or the consumption of plant protein instead of animal protein is suitable. Micronutrients such as Quercetin also help to activate the AMPK pathway, inhibit mTOR and boost longevity processes.
When speaking about companies and institutions that take care of our health, we label them the healthcare industry. In less emotional areas than mankind, such as the Internet of Things (IoT), restoring the functionality of a machine or thing is called repair. Transferred to the field of human medicine, we should rather talk of sick-care, instead of health-care.: as soon as the human organism stops functioning as usual, it is taken care of and repaired. If we take the label healthcare seriously we must change from taking care of the already sick to maintaining a healthy status quo – in other words predictively, we must practice Longevity – Predictive Maintenance for Humans.
What is Predictive Maintenance?
The Industrial concept of Predictive Maintenance has evolved. Its roots can be traced back to the development of condition-based maintenance practices in the late 1950s. Predictive maintenance techniques are designed to help determine the condition of in-service equipment to estimate when maintenance should be performed. This approach promises cost savings over routine or time-based preventive maintenance because tasks are performed only when warranted. Thus, it is regarded as condition-based maintenance carried out as suggested by estimations of the degradation state of an item.
The main promise of predictive maintenance is to allow convenient scheduling of corrective maintenance and to prevent unexpected equipment failures. The key is the right equipment lifetime, increased plant safety, fewer accidents with a negative environmental impact, and optimized spare parts handling.
The connection between Predictive Maintenace and Longevity
Longevity refers to the long duration of individual human life or the ability of something to last for a long time. It can be used to describe the length of one’s lifetime or the durability of an object or concept. In the context of human life, longevity is often associated with the study of methods to extend life and the factors that influence lifespan, such as genetics, lifestyle, and environmental conditions. It is different from life expectancy, which is the statistical average number of years remaining at a given age for a population. The result of a re-analysis of previously incorrectly analyzed data on extreme lifetimes (in the Annual Review of Statistics and Its Application) indicates that any longevity cap would be at least 130 years and possibly exceed 180. And some datasets, the authors report, “put no limit on the human lifespan.”
Why is Longevity the Predictive Maintenace for Humans?
Predictive maintenance and human longevity are similar in that they both involve proactive measures based on data analysis to predict and avoid potential issues. Predictive maintenance uses advanced analytics and machine learning to predict and avoid machine failure, leading to increased productivity, reduced breakdowns, and lower maintenance costs. Similarly, estimating human longevity involves analyzing factors such as lifestyle (epigenetics), genetics, and health data to predict an individual’s remaining healthy life, or healthspan, enabling proactive measures to optimize health and potentially extend lifespan. Both predictive maintenance and human longevity estimation rely on data-driven models to make predictions and take proactive actions to avoid unplanned downtime or health issues.
Most surprisingly, we take predictive maintenance of machines for granted, but we stick with repair services for human beings. Find the error…..
So – why wait?
To promote longevity, one should start engaging in longevity activities as early as possible. Regular exercise is a key factor in promoting longevity and overall health. For optimal health and longevity, it’s recommended to engage in regular exercise, maintain a healthy body weight, eat a balanced diet, and engage in healthful behaviors. Research suggests that as few as 15 minutes of exercise per day may help achieve benefits, which could include an additional 3 years of life, and the risk of premature death may decrease by 4% for each additional 15 minutes of daily physical activity. Team sports like tennis and soccer are also recommended for longevity, as they encourage social interaction as well as exercise. Other factors that can contribute to longevity include maintaining a healthy body weight, eating a balanced diet, adding supplements if needed, and engaging in healthful behaviors.
It’s never too late to start, as a recent study found longevity benefits associated with both life-long and later-in-life exercise. Therefore, it’s important to adopt these habits early on to maximize their benefits for a longer and healthier life.
We are happy to announce that Dr. Dirk Richter, Director of Health Sector Innovation of the Abu Dhabi Department of Health, has joined NOMIX as a Medical Scientific Advisor! Dirk will support the team in creating synergies between NOMIX and the Abu Dhabi Department of Health and advising on the development of CODIS.
As the Director of Health Sector Innovation in Abu Dhabi, Dr. Richter is part of the team building the Abu Dhabi Life Sciences and Health Tech Innovation Ecosystem in partnership with the Abu Dhabi Government, Life Science corporations, and HUB71.
Working at the C-level as a surgeon and researcher, management consultant, and healthcare manager in Europe and for the Abu Dhabi Government, Dirk Richter has more than 25 years of international experience across all fields of healthcare and life sciences.
Dr. Dirk Richter
Being advised by Dirk Richter, NOMIX will benefit in many ways: Firstly, from Dirk’s overall experience in building and managing health and life sciences projects. Secondly, from his expertise in the United Arab Emirates health sector, specifically regarding the Emirati Genome Programme. Last, but not least, NOMIX benefits from Dirk’s vast experience in health research, healthcare regulations, and drug approval processes.
The NOMIX team wishes Dirk Richter a very warm welcome and is looking forward to working with him!
Fountain of youth, eternal life, immortality – most people associate longevity with these terms. But at its core it is about something else: the goal of longevity is not the maximization of quantitative lifespan, but the highest possible quality of life. Healthspan instead of lifespan is at the center of longevity research and development. Once this misunderstanding has been cleared up, there is nothing to be said against longevity – all people want to be able to enjoy life as long as possible, healthily, and actively.
When Harvard University research biologist and epigeneticist David Sinclair titled his 2019 debut book and subsequent bestseller Lifespan – Why We Age, and Why We Don’t Have To, he probably calculated a contradiction to that effect. His research, however, like that of most scientists in the field, is primarily aimed at keeping the human organism healthy for as long as possible. A lifestyle influenced by many epigenetic factors strengthens the body’s immune system, thereby reducing the risk of disease and slowing down the aging process. This epigenetic influence subsequently leads to a higher life expectancy, which, however, is the result of a lifestyle optimized by research findings, but not the primary goal. Man’s highest good is his health – and maintaining this for as long as possible is the endeavor of longevity research.
The Longevity Trend
The term longevity has been on everyone’s lips for a few years now: alternating with quantum computing and AI, longevity takes the lion’s share in the technology and innovation categories of the media. Billionaires are founding and promoting start-ups and research centers, pharmaceutical companies are opening longevity divisions, doctors’ surgeries are transforming into “well-aging” centers and an already unmanageable variety of longevity supplements are wooing the inclined consumer. There is no shortage of longevity offers – only the selection of the right product, the best possible treatment or the most sensible lifestyle change presents the individual with a challenge. People interested in longevity who want to positively influence their healthspan sooner rather than later must currently either dive deep into the relevant research reading and become longevity experts, or follow general advice from the media or their circle of friends.
The Missing Data Problem
What is missing is individualization, i.e. personalized advice on lifestyle adjustments, taking supplements, or more advanced longevity applications, such as blood plasma cleansing or reprogramming of body cells. To achieve such individualization, it is necessary to collect and process a large amount of health data – provided by as many genetically and epigenetically different people as possible, including the effects of the epigenetic lifestyle adjustments to be studied. Without this data, no sufficiently precise statements can be made about the effectiveness of longevity products, treatments, and lifestyles. Today, such data are only sporadically available, measured in small non-representative groups of humans, or – in larger numbers – animals (mostly mice). As long as this data gap exists, only cautious and general statements can be made about the effectiveness of longevity approaches, but by no means are precise statements tailored to the individual.
Longevity – Individual and Personal
The data described must therefore first be procured. Procurement takes a long time and is typically very time-consuming and expensive. With NOMIX, we are facing exactly this Herculean task: We are convinced that we have developed a well-suited method to obtain and analyze data on the current health conditions of as many different people as possible and their changes depending on longevity measures. The data is collected via our BIOCOACH app and supplemented via additional measures such as blood samples, etc. Interested BIOCOACH users take part in regularly conducted studies and tests in which longevity measures and their effects on the participants are collected. All data flows into CODIS, the collective digital immune system. Here, the data is analyzed on the basis of current longevity research with the help of artificial intelligence. The results are presented to the users of the BIOCLOCK app as individualized longevity advice. The BIOCOACH offers each user her personal longevity lifestyle and accompanies her in optimizing her longevity strategy.
AI-supported Longevity Strategies
The CODIS database is built up and delivers a higher evaluation quality with increasing data volume with regard to the resulting longevity factors. At the start of the BIOCOACH app, therefore, only general advice can be given – the BIOCOACH does not yet operate at an individualized level. The more people use the BIOCOACH App and the more actively the individual users participate in studies and tests, the faster this level will be reached. In addition, many users can also significantly improve their lifestyles with more general advice, so that the NOMIX team assumes individually perceptible successes of BIOCOACH App use for the individual right from the start.
The BIOCOACH app will be launched in 2024 – interested users can register on our NOMIX website to participate in the app test in a closed user group. We look forward to seeing you!
Mind over matter is an idiom that has been used across centuries and is usually bandied around when we’re talking about feats of extreme endurance. It’s an idiom that spans across disciplines- from philosophy to spirituality: Mind over Matter? The Link Between Expectation and Healthspan.
The placebo effect, a well-known phenomenon, was arguably used by Plato and was incorporated into ‘modern’ medicine over the course of the 18th century. Medical science has been investigating the seemingly strange power that our beliefs hold over our physicality since placebos were introduced into medical trials around 70 years ago.
So, what potential impacts does our mindset have on our health and overall longevity? In this post, we’ll be exploring the placebo effect, and ‘the expectation effect’ and providing some helpful tips on how you can adjust your mindset to maximize health benefits.
The Placebo Effect
The U.S. National Center for Complementary and Integrative Health describes the placebo effect as a ‘beneficial health outcome resulting from a person’s anticipation that an intervention will help’. Simply, an individual with a health problem (or perceived health problem) will see some positive developments in regard to their condition if they believe that a healthcare professional, special diet or pharmaceutical drug can alleviate their health problem then it will… even if, medically speaking, it won’t.
Stories regarding the power of the placebo effect abound. One such notable example can be found in Bruno Klopfer’s 1957 paper ‘Psychological Variables in Human Cancer’. This example details the case of Mr. Wright, who had received every treatment and still had terminal, debilitating cancer. A new drug, Krebiozen, was tested on individuals in his position at the hospital. Mr. Wright was excited to try the new drug and following treatment, his tumors shrank dramatically… but, strangely, no other trial patients showed signs of improvement.
After ten days, Mr. Wright was discharged from the hospital as his tumors had halved in size. After two months, Mr. Wright returned to the hospital with a resurgence of his cancer after having read reports that Krebiozen wasn’t the miracle drug that it had appeared to be. The doctors provided him with a non-Krebiozen injection and he improved even more than he had previously. He was again discharged from the hospital, symptom-free. Mr. Wright would die two months later- days after having read further reports confirming that Krebiozen did not work at all.
In more recent years, an example of the placebo effect can be found surrounding the GlaxoSmithKline drug Eltroxin. When first released, there were 14 reported cases of side effects from those taking the drug. Years later, GSK changed its manufacturer. The appearance and taste of the tablets changed, but the same ingredients were used and testing showed that the drug’s efficacy and molecular delivery also remained exactly the same. However, following the rollout of the new drug, over 1400 complaints were received over 18 months. The change in the physical appearance of the drug caused people to believe they were more likely to suffer from side effects!
The above examples of the placebo can seem slightly esoteric, but the placebo effect has recently been shown to positively improve health even when administered with the patient being fully aware that the ‘drug’ they are being given isn’t designed to help- a so-called ‘open-label’ placebo. Research continues in the field but is promising to open up a new field in healthcare provision.
So we now know what placebos are, we’ve read some examples and they seem to be useful for people who are already suffering from varied health conditions… but how on earth could they assist us to maximize our longevity?
The Expectation Effect
Early last year, The Expectation Effect, a book written by David Robson was published. You’ve already seen one of the titbits from the book above- the placebo story about GlaxoSmithKline’s shift in production. This book, ‘The Expectation Effect’ is an interesting, exploratory piece that brings together over 400 meticulously well-vetted studies, illustrating how we can harness the power of our minds to improve our quality of sleep, eat better and even age that bit slower.
Robson’s book hones in on how our mental expectation of something frequently results in that expectation becoming true. Simply, our mental models influence our physical reality.
For example, most people would argue that when you’re restless at night then you’re grumpy in the morning. Most people attribute this to the lack of sleep. However, this groggy, grumpy feeling actually turns out to be a result of the expectation effect. Studies that have provided people with incorrect information about their sleep the night before have measured that an individual’s mood can be influenced by being told their sleep pattern was good or bad.
As a result of the effect, you could be forgiven for thinking that the best thing one can do is to expect happiness. Unfortunately, this probably isn’t the best way to make use of expectations as Robson states ‘a fixation on happiness can lead us to frame the small, inevitable upsets of life as something inherently undesirable and damaging’. So, what is the best way in which we can put the expectation effect into practice? What areas can it assist us in?
Maximise Your Mindset
Now we’ve covered ‘the expectation effect’, here are some tips to try in order to take advantage of this interesting concept of mind over matter;
Decrease stress levels. With mainstream ‘positive thinking’ advice, the typical go-to is to simply try and imagine that you’re not actually stressed. However, with the expected effect in mind (pun intended), it is pretty much impossible to change the way you’re feeling. What you can change, however, is whether you see stress as a total negative or whether you can also see that stress serves an evolutionary purpose. By shifting our mental attitude toward how we feel, not our feelings themselves, you can exact a real improvement to your mental and physical health.
Healthy eating. Robson argues that people unrealistically expect healthier foods to contain fewer calories and be the less satisfying choice. When people naturally begin to feel hungry sometimes after a healthy meal, they ascribe this to be a result of their earlier healthy choice. This effect can be seen in the hormonal system- which drives us to make an unhealthier choice following our healthy one! Robson suggests refocusing your mind into a more pragmatic thought process- reflecting on the nutrients your body needs and what that meal has provided you with. He also stresses developing an indulgent mood toward healthier choices, a change in mindset that paints them as more of a luxurious choice for our bodies as opposed to a boring, lesser choice.
Aging. It appears that ageism in society and the stereotyping of the elderly actually yield a negative health benefit for those in older age. Robson cites a study that has shown that the attitude of a person toward old age can affect their healthspan and their longevity, with those that see the positives of aging living for up to seven years longer than those with a negative outlook. Therefore, it’s important to cultivate a positive attitude and to look at the myriad benefits that await us in our older years.
Good vibes. You may have heard a relative or friend talk about ‘energy’ or ‘vibes’ and dismissed it… or you may believe in it yourself! As it turns out, it has been proven that the belief (or energy, or vibe) of an individual can have a tangible effect on those around them. A ‘nocebo’ study mentioned by Robson focused on altitude sickness. A single student of 121 ascending a mountain was told of the effects of altitude sickness- a later survey found that 83% of those talked to by the trigger student complained of an altitude headache… compared to 53% of those who hadn’t been informed of altitude side effects. It may sound alien to those miserable gutses out there (myself included)- but it’s important to try and radiate positivity and to avoid getting caught up in negativity.
In Closing
Mind over Matter? The Link Between Expectation and Healthspan
Our deeply-rooted beliefs and expectations affect our overall longevity to a surprising degree- in some ways, you get what you expect. Because of this, it’s essential to maintain an optimistic attitude and to expect the best for ourselves. Changes will not happen overnight, but a concerted attempt to adjust our outlook can reap wonders in the long run. Our brain is constantly rewiring itself- and neural pathways are not made in a day. Through the utilization of the expectation effect, we can influence our bodies and lifestyle choices in a manner that can extend our healthspan and longevity.
As always, keep an eye on this blog for more news about both NOMIX and general longevity. Alternatively, you can sign up for our Telegram, LinkedIn and Twitter.
For most of us, breathing is a natural process that we don’t particularly think too much about. At most, for those who aren’t familiar with more intensive breathing techniques, we might inhale through the nose and exhale through the mouth when exercising. However, unbeknownst to us modern people, ancient cultures across the world once placed a great deal of importance on how to breathe.
Across history, there are countless examples of recommendations on how to modulate human breathing in order to influence our minds and bodies. The concept of Qi Gong, emerging in China thousands of years ago, utilises coordinated posture, movement and breathing for health and spirituality. Yoga is another such example of an exercise built around respiratory control and the concept that controlling our breathing is a means for us to increase our longevity.
In a way, with our onerous modern lives, we’ve almost forgotten the ability to breathe correctly- which obviously may carry some negative connotations for our health. In more recent years, how we breathe has been subject to far more scrutiny, both medical and otherwise. While clinical studies cannot currently quantify the exact usefulness of diaphragmatic breathing, it has been identified as promising treatment method for various disorders and our general wellbeing.[1] Even the American Navy SEALs utilise breathing techniques, specifically box breathing, to stay calm during the high stress situations that they face in the line of duty.
In this blog post we’ll be exploring the benefits that deep breathing can have on your health, the biological process behind breathing and will provide some actionable tips on the breathing methods you can use to reap these benefits.
The Benefits of Breathing
Breathing signals to your body that it can relax- this means that breathing techniques can stop stress getting out of control, manage the symptoms of depression and anxiety or lessen the effects of panic attacks. When you are stressed, your nervous system is stimulated- meaning that you’ll breathe faster, your heart rate spikes, your anxiety rises and your body feels tense. By breathing slowly and fully, you can pre-empt your nervous system’s tantrum spiral and slow down your heart rate, preventing an attack of anxiety and calming yourself down.
You can lower your blood pressure by regularly practising breathing exercises. A study has found that breathing exercises may therefore be a potential first treatment for those with prehypertension.[2]
Breathing exercises can improve your lung capacity, which provides many benefits athletically and also for better health in later life.
As mentioned above, breathing deeply into your diaphragm can lessen body tension. This means that utilising breathing techniques can assist with headaches and body pain.
Breathwork improves our body’s resilience, decreasing the effect that stress has upon the body (too much cortisol, the stress hormone, can cause negative long term effects on our health). By utilising breathing exercises regularly, we achieve a sympathovagal balance between the two sides of our body’s nervous system, improving our ability to react to physical and mental stress.[3]
Due to the body’s relaxation response to deep breathing (and potentially the increased flow of oxygen into the muscles), utilising breathing techniques can also increase the amount of physical energy that we can possess at one time.
Breathing deeply through our nostrils can focus us, which is one reason why it can ground us psychologically.[4]
Utilising breathing exercises have been proven to assist with insomnia- and the usage of these techniques for twenty minutes before bed has shown that those with insomnia fall asleep three times as quickly as they would otherwise and also have a better sleep, with less frequent awakenings during the night. For those that do not suffer from insomnia, sleep quality is also improved.
The Biology Behind Breathing
When you breathe in, your diaphragm moves down as your lungs fill with air, which pushes your chest out. Your heart grows in size slightly, slowing the flow of blood. Your brain then instructs the heart to speed up the blood flow, and you feel a burst of energy. This is good, in regular circumstances, but coupled with our body’s fight or flight response (induced by stress or anxiety), it can result in a racing heartbeat, nervous energy and your body feeling tight. This is why panicked, deep breaths and weak exhales can exacerbate the stress that our body feels.
Conversely, when you breathe out, your diaphragm moves back up and your heart shrinks as the air leaves the lungs. Your blood flow speeds back up and your brain instructs the heart to slow it down. This causes you to feel relaxed and signals to your body that you are safe, allowing for rest. This is why controlled breathing, with purposeful exhales, can induce calmness and control over our emotions.
So, what breathing exercises can we use to control our respiratory rhythm and reap the benefits listed above?
Breathing Exercises
Box Breathing. Utilised by the Navy SEALs, this method is a mindfulness technique that helps with stress management. The name of the method derives from the four stages that it breaks breathing into- akin to breathing along the four edges of a box.
Exhale all of the breath from your lungs.
Inhale through the nose while counting to four, fill your lungs and lower abdomen with air. Focus on how the air is filling your body.
Hold your breath, counting to four.
Then exhale through the mouth while counting to four. Focus on expelling all of the air out of your lungs through this exhale.
Hold your lungs empty for four seconds, then repeat the process if required.
Belly Breathing. A simple technique focusing on air flowing into your diaphragm, and retraining your body to take deeper breaths into your diaphragm.
Start breathing through the nose, fill your belly with air, breathe out of your mouth at least two to three times as long as your inhale. Make sure to keep your neck and shoulders relaxed.
Pursed lip breathing. As mentioned in our first paragraph, some of you may be familiar with this very simple method as a means to reduce the number of breaths you need and to increase your airflow so that you can be more physically active.
Breathe in through your nose and breathe out at least twice as long through your mouth, pursing your lips.
Cardiac Coherence. An exercise that regulates respiratory rhythm, increasing your heart rate when you breathe in and slowing it down when you exhale.
Inhale via the nose for six seconds, pause, exhale for four seconds.
The 365 method. Proscribed by therapists to combat long-term stress, this is a great method for unlocking the long-term benefits of breathing well.
Three times a day, breathe slowly six times a minute (using the cardiac coherence technique above) for five minutes. Repeat all 365 days of the year.
The Wim-Hof Breathing Method. Famously popularised by Wim-Hof, the extreme athlete known as the ‘Iceman’, who believes that through the usage of breathing techniques we can command the human body to weather extreme temperatures through breath regulation.
Inhale deeply through the nose, exhale lightly through the mouth. Repeat for the next 30 breaths. On the 30th such breath, exhale 90% and then hold your breath for as long as you can.
When your body needs its next breath, inhale fully and hold for fifteen seconds before releasing it.
An added extra to any of these exercises can be to think reassuring thoughts when breathing, providing a sense of mental wellbeing.
With each breath, think a positive thought, such as ‘I am inhaling wellbeing’.
With each exhale, picture that you are expelling your concerns, pushing them out of your body.
In Closing
Modern research is examining the relationship between how we breathe and the impacts that it has upon our body- but evidence from our ancestors (backed by modern study) has already shown that by controlling our breathing we can unlock numerous immediate and long-term health benefits for our body.
Hopefully this post will have made you think about your breathing more- and have provided you with methods that will help with anxiety and, overall, increase your longevity. For future news about NOMIX and more longevity tips, make sure to check this blog and follow NOMIX on Twitter, LinkedIn and Telegram.
[1] Hamasaki, Effects of Diaphragmatic Breathing on Health: A Narrative Review, Medicines, 2020.
[2] Chaddha, Modaff, Hooper-Lane, Feldstein. Device and non-device-guided slow breathing to reduce blood pressure: A systematic review and meta-analysis. Complement Ther Med. 2019.
[3] Russo, Santarelli, O’Rourke. The Physiological Effects of Slow Breathing in the healthy Human. Breathe, 2017.
[4] Zaccaro, Piarulli, Laurino, Garbella, Menicucci, Neri, Gemignani. How Breath-Control Can Change Your Life: A Systematic Review on Psycho-Physiological Correlates of Slow Breathing. Brain Health and Clinical Neuroscience, 2018.
