⭑ Is your dinner time disrupting your sleep? ✔ Why it matters 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. // 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:
⇒ 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 // 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:
⇒ 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 // 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:
⇒ 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 // 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:
⇒ 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 '4 Most Valuable' is a weekly newsletter from Walter Adamson. If you like it, please forward to a like-minded soul. Someone forward this to you? You can subscribe from this page. Each of these weekly emails has 4MV in the subject line to help you filter them and search for previous ones. |
"I empower mid-life men and women to make the choice to live as actively and as independently as they can, for as long as they can", Walter Adamson Get access to my weekly research that I don’t share elsewhere. “My wife and I both read your articles each week, and I have to say there is so much confusing data out there, but yours is a great source, well researched, scientific and always relevant.” — Steve Ridgway, subscriber.
⭑ Doing to much too soon will derail your exercise program ✔ Take a step back⭑ Skipping warm-up and cool-down stresses your joints ✔ Allow time⭑ Plateaus are natural, longer when you're older ✔ Learn to love them⭑ Good posture and controlled movements get you the best return on exercise ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and staying active. The newsletter is a different format today, just one item, with 10 hints to avoid mistakes that can reduce your gains...
⭑ Maintaining muscle health is one key to healthspan ✔ Three tips⭑ Inflammaging - what is it and how to tame it ✔ Gets worse as we age⭑ You can track your body's capacity to resolve stress ✔ I find it interesting⭑ Healthier back shoulders and biceps with the dumbbell row ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Summer's here down under. We’ve had some weird nights with the highest temperature for the day at 5 am! Perhaps that's why my...
⭑ These doctors will fact-check your medical queries ✔ For free⭑ How walnuts improve your brain health and your blood pressure ✔ Research⭑ Regular bad dreams? Talk to your doctor about it, here's why ✔⭑ The squat-calf raise combo is a fabulous muscle builder - not difficult ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Ouch! Running for the train last Wednesday I tore my nearly repaired hamstring again - set me back a few months. The irony was that...