Defying Gravity: How Well Are You Aging?🦩

Healthy gifts, gifs, and making boredom your friend- now THAT'S wild.

5 min read

MELATONE IT DOWN

I don’t like to say I told you so, but I mean, I guess I do… 
If there is still any question as to whether we should be using melatonin regularly, let alone giving it to kids, please take a moment to read these findings, which include a new study showing some products contain more than six times the amount on the label. For the love of God, please find something else to help your children unwind.  There are plenty of other ways to promote better sleep for kids before resorting to shady supplements.  Examples:

• Create a bedtime routine–sleep loves consistency more than anything else

• Ensure the bed is only used for sleep

• This may be a reach…but how about getting OFF THE SCREENS? Old-fashioned books are just begging to become the next Goodnight Moon. 🌙 🐭

BORED OF DIRECTORS

Speaking of getting off screens, while it’s safe to say that things are anything but boring right now, we need to take a closer look at just how important it is to be bored, at all ages. For kids, boredom leads to unstructured thought, which leads to creativity and problem solving. 💡 For adults, boredom elicits such dread that some people would literally rather suffer an electric shock than be left alone with their thoughts. But being bored allows the brain a necessary chance to rest and reset from overstimulation, not that we know anything about that right now. 👀 Instead of filling up every second with activity, we need to find ways to reframe boredom into a signal that our brains are looking for something more meaningful than doomscrolling. So even before you pick up a book, maybe pause for 10 minutes and put your brain on Do Not Disturb.

HERE’S A TIP, MAKE THE CHANGE

Ok so if you’re still soooo bored, then here’s a fun experiment to play with. A little while ago, we looked at the sit-to-stand test as an indicator of longevity. Now, meet its companion, the one-legged test, which gauges balance, a powerful indicator of aging with strength. The “flamingo challenge” says that under age 50, you should be able to stand on one leg, hands on hips, eyes open, for at least 40 seconds. In your 50s, it’s 35 seconds, around 20 seconds in your 70s, and 5 seconds at age 80. Most importantly, test your non-dominant leg. If you’re not coming close to hitting these numbers, now is a great time to try some exercises that improve your balance like yoga, Tai Chi, or whaddyaknow—standing on one leg.

Photo by Kelly Sikkema on Unsplash

I know, I know, so many tests. No rest for the wicked. 🧙‍♀️

FOLKS, HERE’S THE DEAL

If shopping your feelings is working for you right now, who am I to take that away from you. New gear works better when you get a sweet discount, amiright?

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STRICTLY PERSONAL

A new edition of Ask An Expert here, on a topic that’s gaining a lot of traction lately: personalized medicine. I got the scoop from Vadim Fedotov, a former player for the German national basketball team and the founder of Bioniq, a line of supplements tailored to meet your individual needs, based on a blood test or a detailed questionnaire.

1. Why is personalized supplementation so important?

• A one-size-fits-all approach can miss critical deficiencies or excesses that impact health. Personalized supplements target specific gaps based on factors like genetics, blood biomarkers, and lifestyle, ensuring individuals get the exact nutrients they need for optimal health, energy levels, and performance.

2. What are the non-negotiables that must be supplemented vs. food-sourced?

• While a balanced diet should provide many essential nutrients, some vitamins and minerals are harder to obtain in sufficient quantities from food alone, including:

  • Iron: Many women, particularly those who are menstruating, pregnant, or postpartum, are prone to iron deficiency due to blood loss or increased iron demands. Iron is essential for red blood cell production and oxygen transport throughout the body, and a deficiency can lead to fatigue, weakness, and anemia. While iron is found in foods like red meat, leafy greens, and fortified cereals, it can be difficult to absorb enough from diet alone, especially for those who follow plant-based diets, as plant-based iron is less bioavailable than the heme iron found in animal products.

  • Vitamin D: While small amounts of vitamin D can be found in fatty fish, egg yolks, and fortified foods, it’s extremely difficult to get enough from diet alone. This is especially true because the primary source of vitamin D is sunlight, and many people don't get adequate sun exposure due to factors like spending time indoors, living in northern latitudes, or using sunscreen. Darker skin also absorbs less of the UVB needed for vitamin D synthesis, so deficiencies are more common among these populations. And for women, vitamin D is critical for bone health, as it helps the body absorb calcium, and supports immune function and hormonal balance.

3. Once you are supplementing, can you ever stop? Are you supposed to rotate and cycle through, or are you taking the same thing forever?

• Supplementation doesn’t necessarily have to be permanent, and the ideal approach often includes regular assessments. I personally recommend:

  • Measuring progress: Regular blood tests or health assessments can help monitor levels and adjust as needed to fully understand how supplementation is affecting your micronutrient levels. Bioniq PRO offers blood testing and retesting to help users recognize the difference cutting-edge, personalized nutritional support can make to their daily performance.

  • Rotating or cycling supplements: Some supplements may only be needed temporarily to correct deficiencies, while others (like vitamin D or Omega-3s) might require ongoing use due to lifestyle factors or genetic predispositions.

  • Personalized adjustments: Depending on changes in diet, health status, or lifestyle, the supplements needed can evolve, so the key is flexibility and tailoring the regimen to current needs.

Happy weekend, all. And speaking of amazing gifts…(and gifs)