⭑ How AI will make medicines more affordable for everyone ✔
⭑ Awake? ✔ Here's a practical example of managing your restlessness
⭑ The protein claim had me sceptical ✔ Greek yoghurt - benefits
⭑ This resistance band Bird Dog has fantastic benefits ✔

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

Hello,

Hamster wheel.

Keeping up with AI is partially like being on a hamster wheel, with the difference that it's not doing the same unrewarding and repetitive tasks over and over again, rather, it's the unrelenting need to learn something new every day.

I describe it as rewarding but unrelenting. This week I witnessed a two full day training course on AI - which I had paid US$300 for - being reduced to one hour's effort using a new update to ChatGPT. And this type of experience is going to repeat at an ever faster rate as AI becomes increasingly competent.

My theory is that using generative AI daily e.g. ChatGPT, helps keep your brain younger.

I took a jaded view of a boast on a tub of protein, but it turned out I was wrong - see item #3.

Internalising the value of knowing your sleep cycle duration isn’t immediate. Coincidentally, since I wrote about it last week, I experienced its practicality during the week which I want to share with you — see Item #2.

A different sort of AI has had a major breakthrough which will revolutionise the invention, efficacy and variety of medical breakthroughs and the speed at which they will come to market. For we older ones, this is good news — see Item #1 below.

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01 What AlphaFold 3 Means For You - An Immense Breakthrough

You've heard about AI, mostly Generative AI such as ChatGPT. But "traditional Machine Learning AI" has been around for decades - you experience every day in Amazon recommendations, Netflix movie recommendations, Google Advertising, and Tik Tok content selection for your stream.

Google's wholly-owned subsidiary Deep Mind has announced a massive breakthrough with significant implications for healthcare and longevity. "AlphaFold 3" - based on traditional machine learning (ML) - uses deep learning models to quickly predict protein structures, a process which has taken years for each prediction up to now.

⇒ There is a direct correlation between accurate protein structure prediction and the ability to design therapies for complex diseases. Meaning that AlphaFold 3 can dramatically decrease the timeline for medical breakthroughs, for example to accurately identify how to combat and prevent Alzheimer's.

What this means for you: This is indeed a revolutionary breakthrough, and Google will not be alone - mark today in your calendar of life!

It means that precision medicines to mitigate the effects of aging will become commonplace, and they will work.

It means that these medicines will be produced rapidly, any side-effects will be rapidly identified, feed back into the AI, and solutions found quickly to eliminate the side-effects.

The cost of such precision medicines should drop dramatically compared to today, because (1) large research staff and investments are no longer necessary, and (2) drug discovery will be open to anyone who can afford to run AlphaFold 3.

To me this indicates that the winners from here on in will be those companies which (1) are most expert in manufacturing drugs, not inventing them, and (2) those that have a competitive advantage in the manufacturing supply chain.

This means China - something to be cautious about - perhaps the US, and perhaps India (who depends on China for many ingredients for its pharmaceutical manufacturing supply chain).

⇒ Expect a multi-billion $$$ lobby effort from the current drug companies as they seek to raise the level of fear and doubt regarding new, more efficient, and more cost effective competitors using AI.

Related: Why Using An Electric Toothbrush is Important For Longevity​​​​​​​​​​​​​​​

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02 Sleep Cycles - Practical

Cause and effect, I don't know. After last week writing about how knowing your sleep cycle duration can help you get better sleep, I had a telling experience 2 nights ago.

I put my head down at 9:30 pm - earlier than normal as I wanted to catch up on a little sleep.

At around 12:10 I realised I was awake. I was surprised at the time because generally I realise I am conscious at about 2:10 am.

Since my sleep cycle duration is 70 minutes, 12:10 made sense as it was 2 cycles, given that I would have taken about 15 minutes to fully drop off to sleep.

Now, what to do? Do I stay restless and let it drag on for 20 or 30 minutes? Or do I take advantage of being at the top of a cycle and get up, have a glass of water and then go back to bed feeling like I am ready to drop into the next cycle?

I got up. Then, I dropped off to sleep again quickly.

2:50 am felt myself awake again! That's two more cycles. Same drill, up, glass of water, back to bed, back to sleep.

At 5:30 - this is two more cycles - I realised I was awake, and since my alarm was set for 5:40 I got up.

⇒ Despite waking, and getting up, twice during the night I felt good.

Knowing my sleep cycle duration provided an explanation for me waking up during the night - meaning it was of no concern and no extra stress.

And knowing that I was at the top of a cycle at 5:30 am prompted me to get up then, even though it was ahead of my alarm time. To have stayed in bed would have made me feel worse as I would have had to prevent myself dropping into another cycle.

What this means for you: Keep tabs of the time between dropping off to sleep and waking up, and keep trying to find your sleep cycle duration by trial and error by dividing sleep time by between 70 minutes and 110 minutes and eventually you will hit upon your sleep cycle duration. Try starting with 90 minutes.

Here's the rationale, and you can use this way if you are sleeping well through the night and not restless for long periods:

• The average sleep cycle is 90 minutes long.
• A typical night of sleep includes 5 full sleep cycles.
• 90 x 5 = 450 minutes, or 7.5 hours.
• Starting at your wake time, work back 7.5 hours to find your bedtime.
• If this theoretical "bedtime" is not correct, then divide the total time in minutes from your actual bedtime to your wakeup time by 5, and you will have your first estimate of your sleep cycle duration.

⇒ Use your knowledge of your sleep cycle duration to set your bedtime, wake time, and whether it makes sense to get up briefly during the night when you are restless without penalising your sleep quality.

Related: Why Walnuts Lower Heart Disease and Help You Sleep Better​​​​​​​​​​​

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

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03 Reading The Label - Scam or Good News About Yoghurt

"High in Natural Protein" announced the label on the yoghurt.

My usual house-brand high protein yoghurt was out of stock, so I purchased this one.

I snapped the back of the container with ChatGPT and asked if "high" was simply marketing the natural protein content of milk.

The answer I got surprised me. The process of making greek yoghurt comes with many benefits for us as we age, here are a few:

• muscle maintenance,
• weight management, and
• bone health.

Protein Content: This yogurt has 13.7g of protein per 160g serving, which is significant. Regular yoghurt typically contains about 5-6g per serving, while Greek yoghurt offers over double the protein of standard yogurt.

Live Cultures and Straining Process: The presence of live cultures like S. thermophilus and L. bulgaricus indicates this is traditionally strained Greek yogurt, enhancing its protein density. The straining removes excess liquid and lactose, resulting in a thicker, protein-rich yogurt.

⇒ It turns out that the "high in natural protein" slogan is not just a marketing trick but a factual representation of the product's nutritional strength compared to regular yogurts.

What this means for you: Here’s how Greek yoghurt can play a role in supporting your healthspan:

• Slow age-related muscle loss (sarcopenia), improving strength and balance. Tip: Include Greek yogurt daily, especially post-workout, to enhance muscle protein synthesis.
• Provides protein and calcium - important for bone density and reducing osteoporosis risk. Tip: Add Greek yogurt to meals or snacks to support bone health and overall skeletal strength.
• Helps promotes satiety (feeling of fullness), helping control appetite and prevent unhealthy weight gain. Tip: Swap high-calorie snacks for Greek yogurt to help maintain a healthy weight and reduce chronic health risks.

⇒ Best to get a sugar-free variety for best outcomes.

Related: Eat prunes to keep your bones strong, and other surprising health benefits​​​​​

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04 An All Round Winner - The Bird Dog With Resistance Band

Our exercise of the week is... the Bird Dog balance with resistance band.

The Bird Dog is a fantastic exercise to enhance your balance and strengthen your glutes, hamstrings, and triceps. By incorporating a flex band, you'll add an extra challenge to this effective movement.

It has a multitude of benefits:

• Improved Balance and Stability: helps you avoid falls by enhancing balance.
• Core Strengthening: strengthens your abdominal muscles, improving posture and reducing back pain.
• Flexibility: increases flexibility in hips, shoulders, and spine, reducing stiffness from aging.
• Enhanced Muscle Strength: Using a resistance band builds and maintains your muscle mass, which otherwise decreases with age.
• Joint Health: The controlled movements improve your joint stability and mobility without straining the joints.
• Functional Movement Pattern: The exercise mimics daily activities, making them easier and boosting confidence.
• Mental Focus: enhances your cognitive function by requiring coordination and mental focus.

⇒ This is a definite must-do if you can fit it into your schedule.

What it means for you: Check this video, as it explains the setup very clearly.

1. Setup:
   • Begin by kneeling on a comfortable surface with one knee on the ground.
   • Place a flex band under the foot of the leg that is on the ground.
2. Grip the Band:
   • Hold both ends of the flex band with the opposite hand from the leg that is on the ground.
3. Position Your Body:
   • Place your free hand on the floor for support.
   • Ensure your body is aligned; your back should be straight, and your core engaged.
4. Lift and Extend:
   • Carefully lift the foot that has the band under it, extending it straight back behind you.
   • At the same time, extend your arm holding the band forward.
5. Maintain Balance:
   • Keep your elbow and knee flexed at first, then straighten them out as you find your balance.
   • Remember to keep your arm slightly lower to avoid the band hitting your body.
6. Breathing:
   • Exhale as you press your leg back and inhale as you return to the starting position.
7. Repetitions:
   • Perform 8-12 repetitions on one side, then switch to the other side.

Tips:

• Focus on maintaining balance throughout the exercise.
• Engage your core for added stability.
• Move slowly and with control to prevent injury.
• Aim for 2-3 sessions per week.
• Perform 8-12 repetitions on each side.
• Complete 2-3 sets per session.

⇒ Increase the resistance as you get stronger and improve your balance.

Related: ​​​​​Walking Backwards Benefits So Much More Than Your Knees​​​​​​

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​

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