"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.
4MV #295 I read this and changed my sitting habits ✔ You should too
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⭑ I read this and changed my sitting habits ✔ You should too All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello,I trust you are well and active. I have been sticking my head in the sand about sitting too long and making up for it with exercise, it seems. You might think hitting the gym or walking 150 minutes a week covers you, but science says otherwise. I sit far too long, despite also exercising consistently. Item #1: Prolonged sitting is a hidden risk factor for insulin resistance and metabolic issues, even if you’re active. I set up a business and worked in Indonesia 2 weeks a month for 5 years, and ate tempeh regularly. I didn’t think much about it, I just saw it as their version of tofu. It's in the news and that's brought back memories and I will start eating it again, see item #2. We know that brain health isn't solely determined by our genes, and there are many "everyday" ways to lower the likelihood of dementia, which is item #3. Then, in item #4, I suggest that you watch this expert clearly explain, in less than 2 minutes, the key things you must do to maintain cerebral health. // 01 We Can't Undo Excessive Sitting - This is SeriousA 2024 meta-analysis in PLOS ONE (Effects of Interrupting Prolonged Sitting), analyzing 17 randomized controlled trials with 282 adults, found that interrupting sitting with light activity, like 2-3 minute walks every 30 minutes, significantly lowers postprandial glucose levels (after eating). This is crucial for over-50s, as high glucose spikes increase diabetes risk. The study also cites prior research linking over 8 hours of daily sitting to worse insulin sensitivity, a precursor to metabolic syndrome, which affects 30% of adults over 50, per the National Institutes of Health (2023). Broader studies, like a 2013 Diabetologia review (Sedentary Behaviour), show that excessive sitting disrupts muscle glucose uptake, raising insulin resistance by up to 20-25%, even in those meeting exercise guidelines. And a 2019 Sports Medicine systematic review (Interrupting Sitting) confirms that microbreaks, such as standing or light walking, reduce glucose spikes by 10-24%, protecting your metabolic health. Myth Debunked: Daily exercise cancels out hours of sitting. Not true! Without regular movement breaks, your metabolism still suffers. ⇒ These findings are a wake-up call: movement throughout the day is as vital as your workouts. What this means for you: Fight the risks of sitting with small, consistent actions:
⇒ AND don’t do what I have been doing - hitting REPEAT when the timer expires instead of getting up and moving about. Related: How To Keep Your Weight Off With Daily Walks — 5 Fun Level-ups That Everyone Can Do // 02 Plant Proteins: How Tempeh Beats TofuGood news, EatingWell’s 2025 panel ranked tempeh top among 15 proteins for insulin sensitivity. Its combination of complete protein, probiotics, and isoflavones reduced insulin resistance by 17% in a controlled trial. What is tempeh? Tempeh is made by fermenting whole soybeans into a dense, cake-like block with a firm texture and nutty flavor, whereas tofu is coagulated soy milk formed into a softer, smoother curd with a much milder taste. However, unlike tofu, which is made from pressed soy milk and loses much of its fiber and bean husk, tempeh is made by fermenting whole soybeans bound by a mycelium network. This process preserves the bean’s natural fiber and delivers additional digestive-supporting enzymes and B vitamins generated during fermentation, offering extra gut and metabolic benefits compared to tofu. Myth Debunked: Animal protein is superior. Fermented plant proteins deliver prebiotics and bioactive peptides for holistic metabolic support. ⇒ Tempeh might seem niche and a bit geeky, but its firm texture makes it a versatile meat substitute—pan-sear it like chicken or crumble it into salads. What this means for you…
Recipe Share: Try tempeh stir-fried with garlic, ginger, and bell peppers to maximize nutrient absorption. (Using garlic and ginger adds bioactive compounds like allicin and gingerols that enhance digestive enzyme activity, while the heat from stir-frying with bell peppers helps break down cell walls and release water-soluble nutrients—together boosting overall nutrient absorption.)
⇒ With a nutty flavor and chewy bite, tempeh pairs easily with familiar seasonings, making the transition relatively painless :) OK, "polyphenol synergy" means that all those things together work more effectively to improve blood sugar regulation, and antioxidant activity, then eating the same amount of any one of them. Related: Skipping Breakfast May Make You More Likely To Develop Diabetes - Research @Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life // 03 Brain Health Isn't Just GeneticsOur brain’s future isn’t set in stone, and that’s incredibly empowering for those of us over 50. While genetics play a role, science shows that 40-45% of dementia cases are linked to modifiable factor i.e. things you can influence today. The Lancet Commission’s 2024 update (Dementia Prevention) highlights 14 risk factors, from high cholesterol to loneliness, that chip away at our "cognitive reserve", making our brains less resilient. ⇒ What’s striking is how early brain changes start - up to 20 years before Alzheimer’s symptoms appear, per a 2023 Alzheimer’s & Dementia review. That's a bit of a worry isn't it. It means midlife is a critical window to act. For example, habits like eating a MIND diet (rich in berries and leafy greens), staying active, and managing stress can slow cognitive decline by 25%. The Alzheimer’s Association’s “10 Healthy Habits” (Brain Health) reinforce this: exercise, healthy eating, and quality sleep (which clears brain toxins via the glymphatic system) are game-changers. Myth Debunked: Dementia is inevitable with age. Not true! Nearly half of cases can be prevented with lifestyle changes e.g. using hearing aids. What this means for you: You have the power to shape your brain’s future.Try these steps:
⇒ Small steps, like a daily walk or swapping sweets for nuts, add up to protect your brain’s vitality. Related: All Exercise Improves Your Mood - Five Theories Why And Six Steps To Get Started // 04 Brain Basics in Less Than 2 MinutesOur exercise of the week is ... watching this video about brain health :) The video is by Dr. Dale Bredesen, a neurologist known for his work on Alzheimer’s prevention. In 1 minute and 40 seconds he offers 7 tips:
What this means for you: Watch the 2 minute video, latch onto one thing you can do today to help protect your long-term brain health, and start doing it consistently. Related: The Surprising Benefits of Black Tea Daily Thanks for reading! >> 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@walteradamson.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. |
Four Most Valuable [4MV] Weekly Tips For Living Longer Better | Newsletter
"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.
⭑ It's true music before sleep improves your deep sleep ✔ And your brain health ⭑ How elite athletes manage their sleep for performance ✔ Great tips for us⭑ Nothing beats deep sleep for improving your healthspan ✔ Research⭑ This exercise will boost your internal energy and help you sleep ✔ Tai Chi All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Recently I noticed a pattern in my morning recovery scores on one of my apps. I was perplexed at first, but it turned...
⭑ Brain insulin resistant starts at 40 ✔ Starves your brain neurons of energy⭑ Brain insulin resistance happens without type 2 diabetes ✔ Don’t be complacent⭑ How our modern diet drives brain insulin resistance ✔ And what to eat instead⭑ This exercise will help your brain health ✔ At home All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. As I happened last week, I stumbled upon another theme which I decided to fors on the entire newsletter - neuronal insulin...
⭑ How healthy mitochondria power your entire body ✔ Not just your muscles⭑ Amazing news - you can regrow your mitochondria ✔ This could be life-changing⭑ This style of exercise boosts your mitochondria numbers ✔ You can do it⭑ The one exercise which will most regrow mitochondria ✔ At home All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. It was not my intention, however while researching strength training and healthspan 3 articles caught my attention because I...