⭑ How AI will make medicines more affordable for everyone ✔ 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. // 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 // 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:
⇒ 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 // 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:
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:
⇒ Best to get a sugar-free variety for best outcomes. Related: Eat prunes to keep your bones strong, and other surprising health benefits // 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:
⇒ 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.
Tips:
⇒ 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 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...