⭑ Is your dinner time disrupting your sleep? ✔ Why it matters
⭑ Potatoes make for better skin health ✔ In moderation
⭑ Combining prebiotics with whole grains ✔ Boosts your gut health
⭑ Exercise your neck for better balance ✔ Here's how

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

To AI or not AI?

Some say AI is unhuman, others inhuman, yet most humans can't distinguish ChatGPT responses from those of humans. In fact, Google's AI LaMDA recently passed the Turing Test, meaning it was indistinguishable from human intelligence.

On the other hand, we find our lives overwhelmed with what I call AI-slush—massive amounts of content generated by a great mass of untalented content writers for Google's consumption. We can only hope that, eventually, AI will be used to eliminate this rubbish.

Nevertheless...

Whether you are a true believer or a skeptic, here’s what I have experienced to be true. Generative AI, such as ChatGPT, has the potential to transform your life. If you are older, like me, then it can give you a whole new 'career' where age is irrelevant (but mastering AI is essential). This is an exciting and intriguing view of the future of work.

I'm up to my neck in a rigorous international program to master transformative AI for business. The goal is to enable every person to reach their full career potential by harnessing AI and not being harnessed by AI.

But my brain is addled today. Training, testing, and videoing myself doing the exercises to submit to the examiners. Getting up at 6 am daily here in Melbourne, AU, for calls scheduled at 4 pm ET, and phew, I've run out of puff.

So, with my addled brain, I produced this week's entire newsletter by AI because it was the only way I could get it done on time.

This took me 1 hour, whereas it normally takes me 4 to 5 hours with all the research and then writing it up. Next time, it would take me about 30 minutes. Meaning - AI would save me at least 4 hours or ~85%, which is why it matters for workplace productivity.

GIVE ME YOUR FEEDBACK - This newsletter is 90% produced by AI.

Circadian misalignment, a mismatch between our daily activities and the body's internal clock, significantly affects sleep quality and metabolism. Studies are uncovering how meal timing plays a crucial role in this misalignment - see item #1.

Potato power, what can I say? To my surprise, AI discovered this is a superfood for our skin - see Item #2.

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01 From Dinner to Dreamland: How Meal Timing Affects Your Zzz’s

Circadian misalignment, or the mismatch between behavior timing and the internal body clock, can significantly affect sleep quality and metabolism. Systematic studies have investigated how meal timing contributes to circadian misalignment and its impact on sleep in older adults.

Understanding Circadian Misalignment

Circadian misalignment occurs when there is a discrepancy between the timing of behaviours, such as eating and sleeping, and the body's internal clock. This misalignment can disrupt sleep and metabolic processes, leading to various health issues.

Unexpected Findings in Circadian Misalignment Research

⇒ A study published in Circulation found that delaying mealtimes by 4 hours, independent of sleep duration, timing, or diet composition, shifts nutrient metabolism towards greater carbohydrate and lower fat oxidation(Carabuena et al., 2022). This shift in metabolism can influence sleep quality and overall health, highlighting the importance of meal timing in maintaining circadian alignment.

Practical Steps to Prevent Circadian Misalignment

What this means for you: Adopt strategies to prevent circadian misalignment and improve sleep quality:

• Regular Meal Schedule: Maintain a regular meal schedule that aligns with your natural circadian rhythms to support metabolic health and sleep quality.
• Avoid Late-Night Eating: Avoid eating large meals late at night to prevent disruptions in sleep and metabolism.
• Monitor Sleep Patterns: Keep track of your sleep patterns and adjust meal times as needed to maintain circadian alignment.

⇒ Preventing circadian misalignment through proper meal timing can significantly improve sleep quality and overall health in older adults.

Incorporating these practical steps into your daily routine can optimise meal timing, improve sleep quality, and enhance your overall well-being.

Related: ​​​​​​​As You Age Pistachios Can Help You Sleep Better​​

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02 Potatoes: The Underrated Superfood for Skin Health

Maintaining skin health as we age is crucial. While many of us turn to expensive skincare products, one of the most underrated everyday foods that can significantly benefit your skin is the humble potato. Despite its reputation as a carbohydrate-heavy food, potatoes are packed with essential nutrients that promote skin health.

Why Potatoes are Underrated

Potatoes are often dismissed as unhealthy due to their high carbohydrate content and association with weight gain. However, this perception overlooks their rich nutritional profile. Potatoes contain essential nutrients such as vitamin C, potassium, and various antioxidants that are crucial for maintaining healthy skin.

Unexpected Findings in Potato Research

⇒ A study published in Current Nutrition & Food Science highlighted that potatoes are an underrated source of essential human nutrients, including vitamin C and potassium, which are vital for skin health. Vitamin C helps reduce oxidative stress and supports collagen synthesis, while potassium helps maintain skin hydration and elasticity.

Practical Steps for Incorporating Potatoes into Your Diet

What this means for you: Incorporate potatoes into your diet to enhance skin health and overall well-being, especially as you age:

• Moderation and Preparation: Consume potatoes in moderation and focus on healthy preparation methods such as baking, boiling, or steaming rather than frying to avoid excess calories and unhealthy fats.
• Balanced Diet: Include potatoes as part of a balanced diet rich in other vegetables, fruits, lean proteins, and whole grains to ensure a comprehensive intake of essential nutrients.
• Frequency and Portion Size: For adults over 50, aim to include a medium-sized potato (about 148 grams) in your diet 2-3 times a week. This provides a good balance of nutrients without overloading carbohydrates.

⇒ Incorporating potatoes into your diet can significantly improve skin health by providing essential nutrients that support hydration, elasticity, and collagen synthesis.

Related: ​​​​​Drink This Many Cups Of Coffee Daily For Better Health​​​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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03 How Prebiotics and Whole Grains Boost Longevity

Combining prebiotics with whole grains can enhance gut health and promote longevity. Recent research has highlighted the significant impact of diet on the gut microbiome and overall health.

Understanding Prebiotics and Whole Grains

Prebiotics are non-digestible food components that promote the growth of beneficial bacteria in the gut. Whole grains are rich in fiber and other nutrients that support gut health. Together, they can create a synergistic effect that promotes overall well-being.

Unexpected Findings in Prebiotic and Whole Grain Research

⇒ A study highlighted in the Journal of Nutrition found that dietary whole grains (WG) fibers, when combined with prebiotics, can control body weight through a mechanism involving appetite control and the reduction of inflammatory status. This combination helps stabilize the gut microbiota and supports overall health (Liu & Sun, 2023, pp. 1487–1498).

Practical Steps to Combine Prebiotics with Whole Grains for Longevity

What this means for you: Incorporate prebiotics and whole grains into your diet to enhance gut health and promote longevity:

• Whole Grain Foods: Include whole grain foods like oats, barley, and brown rice in your diet. These foods provide both fibre and prebiotics, which support gut health and overall well-being.
• Prebiotic Supplements: Consider taking prebiotic supplements to ensure adequate intake of prebiotics, especially if your diet lacks high-fiber foods.
• Balanced Diet: Maintain a balanced diet rich in fibre, prebiotics, and whole grains to support healthy gut microbiota and promote longevity.

⇒ Combining prebiotics with whole grains can significantly improve gut health and promote longevity, making it a valuable dietary strategy for adults over 50.

Related: ​How Bananas Benefit Your Bones - And Brain​​

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04 Better Balance, Reduced Vertigo with Neck Proprioceptor Activation

Our exercise of the week is... how to activate our neck proprioceptors.

Activating neck proprioceptors through targeted exercises can significantly improve balance and reduce vertigo, especially in older adults. These exercises are simple yet effective in enhancing proprioceptive feedback and maintaining stability.

Understanding Neck Proprioceptors

Proprioceptors in the neck are sensory receptors that provide information about head position and movement. They play a crucial role in maintaining balance and spatial orientation by sending signals to the brain about the body's position in space.

Unexpected Findings in Proprioceptor Research

⇒ A study published in the Journal of Athletic Training found that a reconditioning program focusing on neck and shoulder flexibility and strength significantly reduced the recurrence of brachial plexus neurapraxia in collegiate football players(Cr, 1999, pp. 390–396). This suggests that similar exercises targeting neck proprioceptors can be beneficial for improving balance and reducing vertigo.

Practical Steps to Activate Neck Proprioceptors

What this means for you: Incorporate targeted exercises into your routine to activate neck proprioceptors and improve balance and reduce vertigo:

• Neck Isometric Exercises: Sit or stand with your back straight. Place your hand on your forehead and gently push your head against your hand without moving your head. Hold for a few seconds and then relax. Repeat this exercise 10 times to strengthen the neck muscles and enhance proprioceptive feedback.
• Neck Circles: Sit or stand with your back straight. Slowly rotate your head in a circular motion, first clockwise and then counterclockwise. Perform 10 rotations in each direction to activate the proprioceptors in your neck and improve balance.
• Eye-Head Coordination Exercises: Sit or stand with your back straight. Focus on a fixed point in front of you and slowly move your head from side to side while keeping your eyes fixed on the point. Repeat this exercise 10 times to enhance proprioceptive feedback and improve spatial orientation.

⇒ Activating neck proprioceptors through these targeted exercises can significantly improve balance and reduce vertigo, leading to better overall well-being.

Related: How to Break Through Your Exercise Plateaus​​​​​

Thanks for reading!

P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.

>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com

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