Joined June 2009
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- Followers 9,540
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2,633 Photos and videos
Pinned Tweet
23 Apr 2025
400 mg of caffeine can seriously disrupt sleep, even well before bed.
In a randomized crossover trial:
☕ 400 mg cut deep sleep by up to 34 min
🛏️ Increased nighttime wakeups and delayed sleep onset
😴 100 mg had no effect—even 4 hours before bed
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humanOS.me retweeted
17 Jul 2025
A high-fiber diet mimics aging-related signatures of caloric restriction in mammals
nature.com/articles/s41467-0…
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17 Jul 2025
🧊 Cold plunges after lifting may blunt muscle gains
In young men, 20 min of 46 °F (8 °C) immersion post-workout:
🩸 Cut muscle blood flow by >50%
🧬 Reduced amino acid incorporation into muscle by 31%
Cooling impaired nutrient delivery right when muscles needed it most.
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17 Jul 2025
Each leg was used as its own control — cold vs. thermoneutral water.
Reduced microvascular perfusion strongly predicted lower amino acid uptake
Study: journals.lww.com/acsm-msse/a…
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17 Jul 2025
RT @KevinH_PhD: I’m excited to announce my new book FOOD INTELLIGENCE coauthored with brilliant journalist @juliaoftoronto! Cutting through…
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16 Jul 2025
🚶♂️ More steps = lower mortality, even if you sit a lot
📊 In 72,000 adults, 9,000–10,500 steps/day led to
🔻 38% lower all-cause mortality
❤️ 48% lower cardiovascular mortality
💡 Benefits started at just 4000–4500 steps/day and even highly sedentary people saw reduced risk
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Importantly, there was no plateau.
Mortality risk kept decreasing with step counts beyond 10,500/day.
No upper threshold was identified — more steps meant greater improvement.
Study: bjsm.bmj.com/content/58/5/26…
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15 Jul 2025
Aerobic fitness helps the aging brain regulate blood flow.
In 104 adults aged 40–70, higher cardiorespiratory fitness was linked to better dynamic cerebral autoregulation & greater baroreflex sensitivity.
Both vital for maintaining brain perfusion under stress.
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15 Jul 2025
Dynamic cerebral autoregulation and baroreflex sensitivity decline with age — raising risk for dizziness, cognitive issues, and stroke.
This study suggests midlife aerobic exercise helps preserve these systems.
Paper: journals.physiology.org/doi/…
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14 Jul 2025
Mental fatigue hits harder with age — but habitual physical activity helps buffer the blow.
After a 20-minute cognitively demanding task, older adults showed declines in both cognitive and physical performance.
But active individuals were less impaired than sedentary peers.
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14 Jul 2025
Participants engaged in walking, strength, and cognitive tests before and after a 20-min dual-task challenge.
Those who were older or sedentary experienced greater declines in response speed and physical endurance.
Study: journals.humankinetics.com/v…
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12 Jul 2025
Lifelong exercise reduces age-related inflammation.
A meta-analysis of 17 studies found master athletes (age 45-75) had 71% lower CRP and 1.4 SD higher IL-10 (anti-inflammatory cytokine) compared to untrained peers of the same age.
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However, IL-6 and TNF-α remained elevated compared to young adults.
Exercise slows immune aging, but doesn’t stop it.
Study: pubmed.ncbi.nlm.nih.gov/3979…
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11 Jul 2025
Higher lutein zeaxanthin levels are linked to lower depression risk.
In NHANES data (n > 7,000):
– Highest vs. lowest dietary L Z intake → 32% lower odds of depression
– Highest vs. lowest plasma L Z → 42% lower odds of depression
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11 Jul 2025
Lutein and zeaxanthin are carotenoids found in leafy greens, egg yolks, and brightly colored produce.
Study: pubmed.ncbi.nlm.nih.gov/4013…
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10 Jul 2025
Higher blood levels of vitamin C, D, β-carotene, and lycopene were linked to lower mortality.
In a U.S. cohort (n = 11,539), those with the highest 25(OH)D had:
– 34% lower all-cause mortality
– 52% lower cancer mortality
– 41% lower cardiovascular mortality
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10 Jul 2025
CRP and white blood cell count mediated up to 20% of the mortality benefit.
Study: pubmed.ncbi.nlm.nih.gov/4002…
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9 Jul 2025
Immune resilience may be a key to extreme longevity.
A study of 690 adults found that those with the most youthful immune profiles lived up to 15 years longer than those with the most dysregulated immune markers.
Resilient immunity tracked w/ physical and cognitive healthspan.
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9 Jul 2025
Researchers identified 5 immune phenotypes — only one was linked to exceptional survival.
This “resilient" group had low inflammation, strong adaptive responses, immune stability over time.
Findings support immunity as a driver of healthy aging.
Study: onlinelibrary.wiley.com/doi/…
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8 Jul 2025
Aging unlocks new fat cell growth.
A new experiment found that middle-aged male mice generated 80% new visceral fat cells via a hyperactive progenitor population.
These cells emerge with age and drive fat gain via LIFR signaling.
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8 Jul 2025
Unlike most stem cells, these age-enriched CP-A progenitors become more active with age.
They show up in humans too.
Blocking LIFR — a key receptor in these cells — prevented visceral fat gain in mice.
Study: science.org/doi/10.1126/scie…
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