BlueVerse Issue 01

Living better, not just longer

Humanity’s relentless quest for immortality is as old as time itself. Can we truly live forever? There are no organisms on Earth known to live eternally, but the possibility of extending human life is the focus of serious scientific research. With recent breakthroughs in medical science, lengthening the human lifespan may soon become a reality.

Longevity research is attracting a lot of funding and attention. Scientists and researchers in the field are now decoding the basic biology of aging and are optimistic that we can turn back the clock through epigenetic interventions. In addition to gene terapy, scientists are exploring chemically induced reprogramming of senescent cells to reverse aging and cure age-relaed

While this may be exciting news for those in search of the fountain of youth, experts recommend prioritizing healthspan -quality of years lived in good health- rather than focusing on living longer. It is estimated that, on average, we spend up to 20% our lives unhealthy, which is an alarming statistic. This is why we are excited to introduce BlueVerve, a magazine dedicated to wellness and longevity, tailored specifically for C-suite executives.

In this launch issue, we have connected with experts all over the world to explore a variety of topics, including stress management, burnouts, healthy eating, and supplements that support your well being. Through research-backed advice from leading experts, practical wellness solutions, and a deep focus on longevity, we aim to empower you to live your best life—one that is both fulfilling and sustainable for the long term.

JeevanThankappan

Building the Future of Healthcare and Wellbeing

The healthcare landscape is undergoing a profound transformation, driven by scientific innovation, technological advancements, and a growing emphasis on preventative care. As a global life sciences leader with a deep understanding of the industry and a passion for humancentric healthcare, I believe the future lies in empowering individuals to take ownership of

My background in global clinical trials across a range of therapeutic areas, bringing new medicines to patients, has equipped me with a unique perspective on the world of medical research and global healthcare. However, in today’s modern world, with an increasingly aging population and rising life expectancy—but not necessarily a longer health span—there are limitations to a purely treatment-based approach to healthcare. Many chronic diseases are preventable or manageable through lifestyle interventions and early detection. By focusing on prevention, we can reduce the incidence of chronic diseases, improve quality of life, and lower

This is why I am excited to guest edit BlueVerve, a new publication aimed at raising awareness about innovation in preventative healthcare. Empowering individuals to take control of their health is essential for creating a sustainable healthcare system. This requires providing people with the tools, information, and support they need to make informed decisions about their lifestyle and health. Digital health solutions, innovative interventions, new scientific targets in the supplement industry, and simple but powerful tweaks to daily habits—all of which are highlighted in this publication by contributing experts—can and do play a crucial role in enabling individuals to take ownership of their health.

To create a healthier future, we need a multifaceted approach that combines innovative therapeutics, preventative interventions, and individual empowerment. By leveraging technology, adopting a human/patient-centric approach, and focusing on prevention, we can build a healthcare system that is more sustainable, equitable, and effective.

As a global health visionary, I am committed to driving this transformation and building a future where health is a fundamental right, accessible to everyone.

Alexandra Charge

Launch of the month

Unlocking the Mystery of Memory Loss

The Truth About Alzheimer’s and Dementia 12

LIFESTYLE

“Why sleep is the new luxury”

PAGE 30

NUTRITION

Gourmet Experiences for a Healthier Lifestyle PAGE 32

MENTAL WELLNESS

A journey from fitness to sports psychology. PAGE 34

LIFESTYLE

Strategies for ageless living PAGE 36

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LONGEVITY

The Longevity World Forum Congress

The Colegio de Médicos de Alicante (COMA) and the Valencian company Talentum Group have officially sealed their union, on Thursday 18 April, to hold the Longevity World Forum (LWF) congress in 2024, 2025 and 2026 in the capital of Alicante. This strategic alliance symbolises their shared commitment to progress and innovation in the field of longevity, healthy ageing and wellbeing.

COMA’s president, Dr. Hermann Schwarz, signed the cooperation agreement with the managing partner of Talentum Group, Francisco Larrey, at the association’s headquarters. Both parties agreed “on the importance that the ageing of the population has and will have in the not too distant future, not only on a national level, but evidently on a global level, the scientific advances of the last 20th century and of this first quarter of the 21st century”. They predict that the survival rate will continue to grow, making Spain a world leader and therefore a benchmark in terms of quality of life and living conditions, as the indisputable basis for people’s longevity.

HEALTHCARE

Air pollution linked to incident dementia

Higher rates of new cases of dementia in a population over time — known as incident dementia — are linked to long-term exposure to fine particulate matter (PM2.5) air pollution, especially from agriculture and open fires, according to a study funded by the National Institutes of Health and published in JAMA Internal Medicine. Scientists found that 15% of older adults developed incident dementia during the average follow-up of 10 years.

DIET

Replacing ultra-processed foods lowers type 2 diabetes risk

People who eat more ultra-processed foods (UPF) are at increased risk of developing type 2 diabetes, but this risk can be lowered by consuming less processed foods instead, finds a new study led by researchers at University College London.

NUTRITION

Red Wine, tea, and berries may reduce dementia risk

Flavonoids, polyphenols found in plant foods like berries, tea, and citrus fruits, are linked to numerous health benefits. Recent research from Queen’s University Belfast highlighted that a flavonoid-rich diet may lower the risk of dementia, and these compounds have also been associated with reduced risks of cardiovascular disease, cancer, and type 2 diabetes.

Researchers have discovered a protein called OSER1 that plays a vital role in regulating longevity, shedding light on why some individuals live longer than others. Present in both humans and animals, OSER1 is part of a group of proteins linked to lifespan and the aging process. The findings suggest that OSER1 could be a future target for therapies aimed at extending life or combating age-related diseases. This discovery paves the way for potential drug development and interventions that promote healthier aging.

OSER1 was identified during the study of a broader set of proteins regulated by the transcription factor FOXO, a key player in longevity regulation.

KHALIFA UNIVERSITY TO HOST 2ND ANNUAL HEALTHY LONGEVITY CONFERENCE

Khalifa University is coming up with 2nd Annual Healthy Longevity Conference, scheduled for 21st-22nd November 2024, where global experts will converge to discuss the latest advancements in healthy aging, genomic precision medicine, and technological innovations for extending lifespan and improving quality of life.

Following the success of last year’s inaugural event, this year’s conference will delve deeper into critical research and emerging trends in the field of healthy longevity. Attendees will have the opportunity to explore breakthroughs in mechanisms of aging, precision prevention strategies, and advanced technologies that promise to revolutionize healthcare for the aging population. The conference will also highlight essential social health policies that shape the future of aging societies.

The two-day event will feature distinguished plenary sessions with world-renowned speakers, bringing together thought leaders in gerontology, biotechnology, genomic medicine, and public health policy. Experts will address key issues related to improving the aging process, including:

• Mechanisms of Healthy Aging: Latest research on biological, cellular, and molecular processes that can enhance longevity and delay aging-related diseases.

• Genomic Precision Medicine and Precision Prevention: Innovative approaches to tailor healthcare based on individual genetic profiles, helping prevent age-related conditions before they arise.

• Advanced Technologies for Healthy Aging: How cuttingedge technologies such as AI, robotics, and biotechnology are transforming elderly care and lifestyle enhancements.

• Social Health Policies: Insight into global health policies that support healthy aging and the societal implications of an aging population.

Longevity Wellness launches quantum scanning

Longevity Hub, the performance and recovery habitat, dedicated to empowering individuals to ‘Age Well and Live Better’, has launched its Advanced Quantum Scan, the first of its kind in the Middle East.

Utilizing principles of quantum physics, the Advanced Quantum Scan combines biometrics, molecular-level assessments, and voice frequency analysis to deliver a comprehensive health assessment. The scan evaluates at a molecular level and examines the body’s entire frequency in addition to voice frequencies, providing detailed insights into Food and Environmental Intolerances, Sensitivities around Nutrition + Vitamins, Mineral Analysis Toxicities, Heavy metals, Hormone and Digestive Imbalances, Reactivity to Virus, Bacteria, Fungi and Parasites, Energy field Chakras and Stress Factors.

5 Private Longevity Research Companies

1. ALTOS LABS

Altos Labs is a biotechnology company that is developing cellular rejuvenation programming to promote healthy cells in the human body and revive cells damaged by environmental stresses.

2. ARENA BIOWORKS

Arena aims “to uncover mechanisms of disease by engaging in basic biological research that will be translated into lifesaving biotech therapeutics” across a broad range of indications including brain health, oncology, immunology and aging.

3. CELLULAR LONGEVITY

San Francisco-based company Cellular Longevity, doing business as Loyal, is a clinical-stage veterinary medicine company developing therapies aimed at extending the lifespan of man’s best friend: dogs.

4. INSILICO MEDICINE

The firm is harnessing the power of AI, big data analysis and genomics for researching aging and developing medicines that target cancers, infectious diseases, autoimmune diseases, central nervous system diseases and agerelated diseases.

5. RETRO BIOSCIENCES

Retro Biosciences is specializing in cellular reprogramming, autophagy and plasma-inspired therapeutics on a mission to increase healthy human lifespans by 10 years.

HEALTH

WHAT IS METHYLENE BLUE ALL ABOUT?

Methylene blue has gained attention for its potential neuroprotective properties, particularly in conditions involving cytotoxicity, such as stroke and Parkinson’s disease. As an electron carrier, it plays a key role in supporting cellular oxygen consumption and reducing anaerobic glycolysis, which helps combat cytotoxic effects in the brain. This same mechanism is also effective in treating malaria and methemoglobinemia.

One of methylene blue’s significant benefits is its ability to decrease the production of reactive oxygen species (ROS), shielding cells from damage caused by oxidative stress, such as that seen in glutamate blockages. It also helps maintain mitochondrial function, protecting against neurotoxins like IAA and improving overall brain health.

These neuroprotective qualities make methylene blue a promising treatment for neurodegenerative diseases like Alzheimer’s, Parkinson’s, and conditions such as stroke.

EDITORS’ CHOICE

DIET

California Bans 6 Artificial Dyes in Foods Served at Public Schools

A new law just passed in California makes it the first state to tell public schools they may no longer serve foods that contain six artificial dyes linked to health and behavior problems among children. It bans Red 40, Yellow 5, Yellow 6, Blue 1, Blue 2 and Green 3 in meals, drinks and snacks served in school cafeterias across the state, although the law won’t take effect until Dec. 31, 2027.

NUTRITION

Proteins in meat, milk, and other foods suppress gut tumors

Researchers led by Hiroshi Ohno at the RIKEN Center for Integrative medical sciences (IMS) in Japan have discovered that food antigens like milk proteins help keep tumors from growing in our guts, specifically the small intestines. Experiments revealed how these proteins trigger the intestinal immune system, allowing it to effectively stop the birth of new tumors.

HEALTHCARE

Could GLP1RA drugs lower high iron levels?.

GLP1RA agonists have been increasing in popularity for treating obesity and type 2 diabetes. With this novel treatment proving to be very effective, researchers are curious to know more about what other potential treatments it could also hold.

Ashwagandha, also known as “Indian ginseng” or “winter cherry,” is a powerful adaptogenic herb that has been used in Ayurvedic medicine for centuries. Ashwagandha is a versatile herb known for its wide range of health benefits, particularly in managing stress, improving cognitive function, and supporting overall well-being. It’s an excellent supplement for both mental and physical health. Some research suggests this herb may help people with conditions like anxiety and infertility, but stronger studies are needed.

GLOBAL WELLNESS ECONOMY COUNTRY RANKINGS

Health Tourism giant Healthtrip.com expands to Middle East

Healthtrip, a UK-based medical and wellness travel platform, has expanded its presence to the Middle East with fully operational offices in the UAE and Saudi Arabia to serve the rapidly growing demand of healthcare services in the region.

The expansion aligns with the region’s increasing focus on becoming the world’s leading health travel destination, attracting millions of tourists annually. The current health tourism market, generating over $1 Trillion each year, caters to those seeking superior and advanced treatments abroad. With a rapidly aging global population and wealth concentrated in the silver age segment, the sector is experiencing 18% annual growth, fuelled by increased access to information and awareness on improved health spans.

Healthtrip is the fastest growing company in the global health tourism space backed by leading UAE based VC funds like Humania Capital, D-One investments and NB Ventures. The company offers a wide-reaching network through partnerships with 1,500 hospitals and sanatoriums in the US, UK, Germany, UAE, Saudia Arabia, Thailand, India, Singapore and Egypt.

“I really believe that being in the moment is the key to wellness and happiness.”

GWYNETH PALTROW ACTRESS AND WELLNESS ENTREPRENEUR

Biongevity launches Dubai’s first precision health and longevity clinic

Biongevity, Dubai’s first longevity clinic, officially opened its doors on Friday, 13th September 2024, marking a significant milestone in the UAE’s healthcare sector. The clinic specialises in precision medicine, offering personalised healthcare solutions using advanced genomics, AI-driven insights, and data analysis to optimise health-span and quality of life. The highly anticipated launch event attracted leaders in healthcare, technology, and wellness.

Longevity and life-extension medications are seeing a surge in worldwide demand, driven by the increasing focus on health, wellness, and anti-aging solutions. As medical advancements in biotechnology and regenerative medicine progress, people are seeking ways to extend their healthy years and improve their quality of life.

The global demand for longevity treatments is expected to rise due to several key factors. The market for anti-aging products and services was valued at approximately US$60.42 billion in 2021. Projections indicate this figure will nearly double, reaching US$120.3 billion by 2030, with a compound annual growth rate (CAGR) of 7.2 percent.

The quest for a cure

Denise Furness is a world leader in the clinical application of nutrigenomics and epigenetics, with over 20 years of experience. As a molecular geneticist, she has won numerous awards for her scientific research and global presentations. In this tête-à-tête with BV, she discusses the progress in the fight against Alzheimer’s and other dementias.

BY JEEVAN THANKAPPAN TEAM BV

Denise, could you quickly introduce yourself and share a bit about your background?

I’m a geneticist and nutritionist specializing in nutrigenomics, also

known as nutritional genomics, and epigenetics. I hold a PhD in nutrigenomics and epigenetics and completed a postdoctoral fellowship in this area. I spent 10 years involved in research, focusing on gene-diet interactions and their impact on health. Over the last 10

years, I’ve transitioned to clinical practice, where I use DNA and genetic testing to help my patients and clients optimize their health— whether it’s improving fertility, aiding recovery from autoimmune diseases, or focusing on healthy aging.

of people with dementia live in low and middle income countries, 60%

In the past five years, my focus has been on improving aging, particularly reducing the risk of Alzheimer’s and dementia. My passion for this field stems from my personal history—my mother developed early-onset dementia and began showing

symptoms when I was a teenager. She was diagnosed when I was in my late teens and struggled with the illness through my 20s. I am genetically predisposed to Alzheimer’s and dementia, carrying the strongest genetic risk factor for these conditions. I work in this

space because there is so much we can do to reduce this risk, and I’m committed to sharing that knowledge. Many people don’t realize how much can be done to optimize health and lower the risk of this devastating disease, for which we currently have no cure.

Are there any genetic factors that contribute to Alzheimer’s and dementia? What have your research findings shown?

Yes, the strongest genetic risk factor is APOE, or apolipoprotein E. APOE is a lipid transporter, meaning it helps transport fats. What sets APOE apart from other apolipoproteins—since we have several of these genes—is that it specifically transports fats to the brain and nervous system. APOE impacts our cholesterol levels, playing a crucial role not only in delivering fats to the brain (which is predominantly made up of fats) but also in removing fat-soluble waste. APOE is a very important gene, but there are variations of it. For example, APOE3 is considered the ‘normal’ variant and does not carry a high risk for Alzheimer’s, dementia, or cardiovascular disease. However, the APOE4 variant increases the risk of higher LDL cholesterol and cardiovascular disease and is the strongest genetic risk factor for Alzheimer’s and dementia.

So if you have higher cholesterol and are at risk of higher cholesterol, does that then put you at a higher potential risk for Alzheimer’s, for instance?

We have strong evidence that high cholesterol, particularly high LDL, is linked with Alzheimer’s and dementia. This is likely due to the interaction with APOE. However, as you might know, and those who work in integrative or nutritional medicine would understand, sometimes you can have high cholesterol and still be relatively healthy. But often, people with high cholesterol or high LDL might not realize the potential risks, especially if their LDL is oxidized or if they have damaged blood vessels

due to a poor-quality diet and lack of fitness.

It is important to understand that the type of fat we consume plays a significant role. A diet rich in good-quality fats, like Omega3s, can actually reduce the risk of high cholesterol-related issues. In contrast, poor-quality fats, such as Omega-6s and saturated fats from processed foods, are strongly associated with the risk factors for Alzheimer’s and dementia.

So, to answer your question, we have a wealth of research and strong medical literature showing higher associations between both cardiovascular disease and Alzheimer’s. In fact, many risk factors for Alzheimer’s disease, such as high blood pressure, high cholesterol, obesity, sedentary behavior, and the Western diet, are the same as those for cardiovascular disease.

Are there any genetic tests available now for Alzheimer’s and dementia, and are they reliable in the first place?

The testing I do isn’t specifically marketed for Alzheimer’s and dementia because these tests don’t diagnose the disease, but they do identify risk factors. If people went to their doctor today and asked for a screening, they might be told it’s not possible. The truth is, it is possible, but you’d need to consult with an integrative practitioner rather than a standard medical doctor.

One gene that’s particularly important for C-suite is BDNF, or brain-derived neurotrophic factor. BDNF helps keep neurons healthy in the brain and is essential for memory, learning, and mood. People with genetic variations in BDNF, or those who naturally produce lower levels of it, are more likely to experience depression and memory issues and have a higher risk of Alzheimer’s and dementia. Depression, in addition to the cardiovascular factors we’ve discussed, is also a significant risk factor for Alzheimer’s and dementia.

BDNF significantly affects

cognition, brain health, and mood. We have a lot of research showing that even if someone has a gene variant linked to lower BDNF, which increases the risk for depression and possibly Alzheimer’s and dementia, regular exercise lights up the brain and naturally boosts BDNF levels. Unfortunately, stress decreases BDNF, regardless of whether someone has the ‘good’ or ‘bad’ gene variant. Even if you have a variant that normally produces more BDNF, stress can lower these levels, which affects memory and mood.

It’s important to incorporate stress management tools and exercise to keep the brain healthy and reduce these risks. Some people are more susceptible to the adverse effects of stress due to their genetic makeup. For example, some people can handle stress relatively well because they have genes like BDNF or COMT (catechol-Omethyltransferase). COMT is an enzyme that breaks down stress hormones like adrenaline.

People with ‘fast’ COMT variants break down stress hormones quickly, which helps them manage stress better. On the other hand, people with ‘slow’ COMT variants don’t break down stress hormones as quickly, which can lead to feelings of overwhelm and anxiety.

From a nutritional standpoint, there’s a lot that can help, like magnesium and B vitamins, but the key point is that genetically, some of us tolerate stress better than others.

But I want people to know that even if they have a slow COMT, it doesn’t mean there’s something wrong with them. I mention this because I had a patient last week

who read about it online and was very worried about having slow COMT. In reality, people with slow COMT can actually have better executive function when they aren’t stressed. They tend to be more likely to become CEOs and can multitask effectively.

Is there any research being done now to develop genetic-based treatment or cure or intervention for Alzheimer’s?

Yes, there are actually gene therapy studies underway. For example, there are studies right now exploring gene therapy involving BDNF. I don’t know how long it will be before we see the results, but this type of research is definitely happening. However, my advice to everyone is that, even though pharmaceutical companies are investing a lot of money to understand how APOE increases the risk of Alzheimer’s and are developing drugs or exploring gene therapy like with BDNF, the reality is that we can do a lot through diet, exercise, and lifestyle.

10 million

new cases of dementia each year worldwide.

And there are two other genes I want to mention related to brain health and healthy aging. One is called PEMT, which stands for Phosphatidylethanolamine Methyltransferase. PEMT helps us produce something called phosphatidylcholine. While some nutrients, like B12 or folate, must be obtained from food, choline can be made in the body. People with gene variations in PEMT don’t make as much phosphatidylcholine, which is crucial for the brain. Choline helps produce a neurotransmitter called acetylcholine, and those who are low in choline might experience brain fog or cognitive issues. It also plays a role in liver health. So, genes like PEMT that directly influence nutrients essential for brain health are important to consider.

The other gene is MTHFR, Methylene Tetrahydrofolate Reductase. This gene is critical for folate metabolism and affects a pathway called methylation. Methylation is a fundamental process that helps us manage stress

and maintain overall health. Some people who don’t consume enough folate-rich foods, like green leafy vegetables, may have issues with this process in the body.

There are also other blood tests that people can do, even if they don’t opt for DNA testing. They could get a standard check-up with their doctor, checking cholesterol levels and a marker called homocysteine, which can help assess methylation status. High homocysteine levels can indicate methylation issues related to genetics, low folate or B vitamin intake.

Is the female population more at risk, and what is the impact of menopause on factors related to Alzheimer’s?

It’s really important to recognize that when we reach our 40s and 50s, our hormones begin to change, leading to conditions like sarcopenia (muscle loss) and osteopenia (bone loss). Women tend to experience these changes even earlier than men, though it’s often not talked about. In addition to estrogen’s role in affecting muscles and bones, it also impacts our risk of cardiovascular disease

“From a nutritional standpoint, there’s a lot that can help, like magnesium and B vitamins, but the key point is that genetically, some of us tolerate stress better than others.

and Dementia. Furthermore, low estrogen can be concerning because this hormone regulates many genes.

As I mentioned earlier genetic variations inherited from your parents can influence your diet, nutrient requirements and brain health. In addition, as hormone levels decline, certain genes important for brain health may be impacted. For example, the PEMT gene is regulated by estrogen. Men or postmenopausal women with the PEMT gene variant who also have low estrogen are at a much higher risk for choline deficiency. Choline deficiency can lead to brain fog, memory and mood problems, and even fatty liver disease. This is significant because sometimes non-alcoholic fatty liver disease might be due to choline deficiency. The PEMT gene plays a crucial role in choline levels, and addressing this can potentially have a profound impact on brain and metabolic health.

The decline in estrogen is a concern because it increases the risk of Alzheimer’s, dementia, cardiovascular disease, and other metabolic issues. However, this

doesn’t have to be the case. Some women might opt for hormone replacement therapy (HRT), but others can mitigate the effects of menopause through a wholefood diet rich in healthy fats, like Omega3s, regular exercise, implementing stress management tools such as meditation along with good sleep hygiene. These lifestyle changes can help maintain cellular, metabolic and bone health, supporting hormone balance.

It is also important to highlight the statistics around Alzheimer’s and dementia. In Australia, where I am from, dementia and Alzheimer’s are currently the leading causes of death among women. Most countries have an aging population and age-related diseases are increasing across the globe. However, this doesn’t have to be the case. We now know that we can slow the ageing process, and that people can age at different rates. Last year I conducted a pilot study and showed that in as little as 3 months we can lower our biological age and slow cellular aging. This ultimately reduces the risk of chronic illness including Alzheimer’s and dementia.

How to beat burnout

A Guide to Restoring Your Mental and Physical Health

Burnout, a term originally coined by American psychologist Herbert Freudenberger in the mid-1970s, has since gained significant scientific legitimacy and captured broad public attention. According to the World Health Organization (WHO), burnout is defined as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

This occupational phenomenon, manifesting in feelings of exhaustion, cynicism, and reduced professional efficacy, has become increasingly prevalent, particularly among C-level executives who often face relentless pressure and towering expectations. As the demands on executive leaders continue to intensify, understanding and addressing burnout has never been more critical.

BV sat down with Céline Balsiger, an Integrated Medicine Physician

at Nilaya and a globally recognized expert in this field. With 30 years of experience in conventional medicine and naturopathy, Céline focuses on complementary medicine and psychosomatic medicine to address burnout and workplace stress. We began the conversation by discussing the science behind burnout and the tell-tale signs to watch out for.

According to Céline, burnout manifests through various signs that can be categorized into physical, behavioral, and psychological or emotional impacts. “Physically, patients often report extreme fatigue, feeling very tired even after resting, and experiencing sleep disturbances, including insomnia, where they struggle to fall asleep or stay asleep. Other common physical symptoms include headaches, muscle tension, gastrointestinal issues such as stomach pain or nausea, and what are referred to as vegetative symptoms—issues related to the

BY CÉLINE BALSIGER

autonomic nervous system, like heart palpitations, chest tightness, difficulty breathing, high blood pressure, and a weakened immune system.”

The behavioral impact of burnout is often characterized by a decrease in productivity, as individuals with burnout symptoms tend to make more errors or mistakes at work due to extreme fatigue. They may also withdraw from social interactions, isolate themselves from friends, and avoid social activities, instead focusing solely on work or attempting to sleep, though rest remains difficult.

On the psychological and emotional side, Céline explains that those experiencing burnout often feel overwhelmed, helpless, and emotionally drained. They may also experience a sense of depersonalization, where they feel disconnected from themselves, as if they are not truly present. They may become somewhat detached or cynical toward their

work, colleagues, or clients. Tasks that once took only an hour now take the entire day, as they struggle to complete even basic responsibilities. This decline in efficiency often leads to feelings of ineffectiveness and a significant drop in job satisfaction, with their self-esteem also being greatly diminished.

Are there any techniques that C-level executives can adopt to prevent burnout? Céline points out that there are many things you can do to address burnout, but the first and most important step is to recognize it. Burnout often occurs when you push yourself beyond your human limits for too long, trying to do more than any person can reasonably handle. “It’s crucial for both individuals and their supervisors to acknowledge this. A boss, for example, should recognize the signs of burnout and encourage employees to rest and recover rather than constantly pushing them to exceed their boundaries.

This means fostering a work environment, prioritizing work-life balance, and ensuring employees have time off to rest and recharge. After all, we are not machines—we need time to recover.”

Creating awareness is key. Everyone should understand that burnout is a serious issue that can manifest in many different forms. Interestingly, those most at risk of burnout are often the best and most dedicated workers—the ones who consistently put the needs of the job before their own well-being. Céline emphasizes that for an executive leader, it’s crucial to recognize that while dedication is a valuable trait, it’s important not to reinforce the idea that more is always better. Instead, leaders should encourage a healthy balance by setting clear boundaries, such as insisting that employees go home after eight or nine hours of work to rest and recharge.

What does burnout do to the brain? Emerging research indicates

that occupational stress can have a devastating impact on brain health, potentially altering neural circuits and leading to a vicious cycle of neurological dysfunction. While the full extent of these effects isn’t completely understood, Céline agrees that burnout does indeed affect the brain.

In her words, “Scans of individuals with burnout have shown thinning of the prefrontal cortex, a critical area of the brain responsible for focus and decisionmaking. As this region becomes thinner, the ability to concentrate and make sound decisions diminishes. Additionally, there is a noticeable decrease in gray matter, and the amygdala, which is responsible for processing stress, becomes hyper-reactive.”

So, what’s the cure for burnout? Céline outlines methods to combat burnout, which combines traditional medicine guidelines with an integrative approach, focusing on addressing the symptoms. “I also practice functional medicine, which takes a different approach and focuses more on the causes than the symptoms. There are supplements and plant-based medicines that can yield very good results. When working with functional medicine, the foundation is always to give your body what it needs to heal. If you are deficient in certain nutrients, your body won’t be able to heal properly. In conventional medicine, we typically check thyroid function, B12 levels, and look for anemia. But in functional medicine, we go deeper and consider a wider range of factors.”

You can find more information about Céline Balsiger on her website, where she offers integrative medical advices and the possibility for online consultations, blending traditional and holistic approaches to support your health: www.drceline.ch

Cracking the Code of Longevity

Recent advancements in longevity science are revolutionizing how we understand aging.

Pierre-Edouard Sottas is the Founder and CEO of xLongevity. With expertise in physics, biology, life sciences, and AI, Pierre-Edouard focuses on improving biomarker testing for accurate measurements and meaningful insights. One of his key achievements is developing the biological passport, which helps people understand their personal biological data.

What are some promising developments you have recently encountered in longevity science?

The developments in longevity science today are truly fascinating. I recall a story from a conference last year where some of the leading experts in the field asserted that it is highly likely we will be able to reverse aging in humans by the end of this decade. This is a bold claim, especially considering that scientists are typically cautious in making such predictions. They usually rely on hypotheses that are rigorously tested through experiments and clinical trials. Here, some scientists are so confident in the rapid advancements of new longevity technologies that they believe these innovations will significantly change how we address aging in humans. This confidence is particularly strong in the area of epigenetic reprogramming, which has profound implications for cellular life.

In simple terms, cells are naturally programmed to undergo apoptosis, a process of controlled cell death. However, sometimes cells evade this process and become senescent, often referred to as ‘zombie’ cells, which continue to live but no longer function properly. This dysfunction is a key factor in aging and various age-related diseases. The discovery of the Yamanaka factors— four proteins that play a crucial role in cell differentiation—has opened up the possibility of reprogramming these cells, effectively altering their biological age. This concept has been the focus of extensive research in recent years, and it holds promise for developing new approaches to age-related therapies.

Early studies revealed that manipulating the Yamanaka factors could potentially lead to cancerous changes in cells, which naturally raised serious concerns. However, the field has advanced significantly since then. Researchers have made important strides in refining these techniques to reduce risks, and several major companies have been founded to focus on R&D efforts aimed at safely translating this groundbreaking science into practical applications.

Stem cells are frequently discussed in clinical research, particularly in the field of longevity, yet there’s often a gap in understanding the true potential they offer

PierreEdouard Sottas is

the Founder and CEO of xLongevity

and how they actually function. I believe that much of the benefit derived from stem cells comes from their production and release of extracellular vesicles. Among these, exosomes are gaining notable attention in both aesthetics and longevity science. These exosomes can be administered locally or systemically, playing a critical role in the aging process.

As a physicist by training, I’ve always been interested in the concept of symmetries, which underpin conservation laws in physics. In the biology of aging,

why my left hand ages at the same rate as my right hand? I personally believe this symmetry is maintained through intercellular communication, with extracellular vesicles carrying signals associated with aging. By manipulating these vesicles and the signaling pathways they influence, we might uncover a shortcut to reverse the aging process in humans.

What is NAD+ and its role in antiaging and health optimization? NAD is a molecule that exists in both oxidized and reduced forms,

and I will focus on the oxidized form NAD+ here. I’m truly amazed by how natural selection has placed so much importance on a single molecule like NAD+. In our bodies, we have very complex molecules, like large proteins, that serve highly specific functions. NAD+, however, is fascinating because it performs multiple, diverse functions within a single molecule.

NAD+ is a mid-sized molecule, neither a small metabolite nor a large protein, yet it plays a pivotal role in our biology. It serves a wide range of functions that operate independently of one another. Its primary function is in the production of ATP, the fuel that powers our cells, making NAD+ essential for proper mitochondrial function. Beyond energy production, NAD+ is intricately linked to the aging process through its activation of key proteins involved in DNA repair. Even more impressively, NAD+ regulates over a thousand metabolic processes. For instance, it is the main limiting factor in the activation of enzymes responsible for alcohol metabolism, which explains why individuals with low NAD+ levels experience poorer alcohol metabolism and more severe toxic effects. This versatility makes NAD+ one of the most essential molecules in cellular biology. Consequently, it’s not surprising that NAD+ is directly or indirectly involved in all the hallmarks of aging. To the best of my knowledge, it is the only molecule with such a broad impact, making it a particularly compelling subject in the study of longevity.

By the way, this science is relatively new, and it’s only in recent years that we’ve come to understand that NAD+ might not just be a biomarker of aging but more accurately a biomarker of metabolic function. It’s not just about aging; it’s also crucial for metabolic function, with many people in their twenties exhibiting low NAD+ levels due to poor metabolic function.

NAD is a molecule that exists in both oxidized and reduced forms,

and I will focus on the oxidized form NAD+ here. I’m truly amazed by how natural selection has placed so much importance on a single molecule like NAD+. In our bodies, we have very complex molecules, like large proteins, that serve highly specific functions. NAD+, however, is fascinating because it performs multiple, diverse functions within a single molecule.

NAD+ is a mid-sized molecule, neither a small metabolite nor a large protein, yet it plays a pivotal role in our biology. It serves a wide range of functions that operate independently of one another. Its primary function is in the production of ATP, the fuel that powers our cells, making NAD+ essential for proper mitochondrial function. Beyond energy production, NAD+ is intricately linked to the aging process through its activation of key proteins involved in DNA repair. Even more impressively, NAD+ regulates over a thousand metabolic processes. For instance, it is the main limiting factor in the activation of enzymes responsible for alcohol metabolism, which explains why individuals with low NAD+ levels experience poorer alcohol metabolism and more severe toxic effects. This versatility makes NAD+ one of the most essential molecules in cellular biology. Consequently, it’s not surprising that NAD+ is directly or indirectly involved in all the hallmarks of aging. To the best of my knowledge, it is the only molecule with such a broad impact, making it a particularly compelling subject in the study of longevity.

By the way, this science is relatively new, and it’s only in recent years that we’ve come to understand that NAD+ might not just be a biomarker of aging but more accurately a biomarker of metabolic function. It’s not just about aging; it’s also crucial for metabolic function, with many people in their twenties exhibiting low NAD+ levels due to poor metabolic function.

What are your thoughts on how

this could be interpreted and adopted in the daily routine of C-level executives? Is it more about increasing energy levels, or is it really about enhancing their healthspan?

Last but not least, just a simple exposure of our body to sunlight, especially in the morning or in the evening, as low as 3 minutes, is able to stimulate mitochondrial activity. Personally, I do most of these techniques and my energy levels are better today in my fifties than they were in my twenties.

NAD+ plays a critical role in our overall well-being, affecting how we live in the short, medium, and long term due to its multiple functions. One key aspect you mentioned is energy. There are various ways to boost NAD+ levels, including through nutrition, exercise, and supplements. However, there’s a lot of misinformation in this field; for example, many NAD+ supplements on the market don’t live up to their claims. Fortunately, there are effective options available, especially now that everyone can test on themselves their effectiveness through NAD+ tests.

When you successfully increase NAD+ levels, the result is often a noticeable increase in energy. But this isn’t the kind of sudden boost you get from caffeine; it’s different. It’s a steady, sustained energy that helps you feel good throughout the day, similar to the vitality you had in your twenties.

If enhancing energy is the goal, there are other options to consider, such as methylene blue, a substance I’m particularly fond of. Another is CoQ10, a supplement that plays a crucial role in energy production. Nucleotides, which serve as building blocks for the body, are another great option. Although not widely known today, I believe nucleotides they will become increasingly popular in the next years. Lastly, simply exposing your body to sunlight, particularly in the morning or evening, for as little as three minutes can stimulate mitochondrial activity. Personally, I incorporate most of these

techniques into my routine, and I can confidently say that my energy levels in my fifties are higher today than they were in my twenties.

Let’s talk about personalized health monitoring. Why do you think it is becoming important?

Personalized health monitoring is becoming increasingly important due to the ongoing shift from reactive healthcare to preventive healthcare. This shift is best exemplified by the concept of a biological passport, a concept I’ve been involved with since the early 2000s. A biological passport is essentially a continuous record of your biological data, used to monitor and detect changes in physiological markers over time. While personalized medicine traditionally focuses on providing the right drug to the right patient, we are now entering an era of personalized wellness, or what I call hyper-personalization. This involves gathering data to monitor people and help them create a feedback loop as part of their wellness interventions, such as exercise and nutrition. For me, it’s a no-brainer, though I may be biased, having spent my entire career collecting data to help people live healthier and longer lives.

In the context of personalized health monitoring, I’m a strong advocate of ‘companion diagnostics,’ a concept borrowed from the pharmaceutical industry. This approach ensures that when you take supplements, medications, or undergo any intervention, you have tests in place to monitor your progress, adjust dosages, and maintain a continuous feedback loop for optimal outcomes.

Coming back to the idea of hyperpersonalization, when you measure biomarkers and aim to provide true personalization, there’s the concept of variation from one individual to another, known as inter-individual variation. For most biomarkers, up to 90% of what we measure in our bodies presents larger inter- than intra-individual variations. What does this mean?

Hacks to Staying sharp

Five health hacks to be a better entrepreneur.

1Drinking matcha: Matcha provides the perfect combination of caffeine and focus. It should be every entrepreneurs ‘go to’ beverage for whenever they want to feel alert, focused and incredibly productive. Yes, coffee can be great on the way up when the caffeine kicks in, but what often follows the initial ‘good part’ is jitters, overstimulation and a crash. The effect of the caffeine withdrawal basically negates any of the productivity gains you had in the first 30 minutes. This is where matcha is great. It contains an amino acid called l-theanine which is incredibly powerful when it comes to cognitive function, focus and problem solving. The release of caffeine into the blood system is more gradual until you reach a pleasant high and then tapers of gently around 6 hours after consuming.

2

Being metabolically flexible: This basically implies that you are not constantly dependant on carbs and glucose in order to keep energy levels high. Today, it’s all to common for people to be snacking around the clock in order to keep energy levels up. The reason why so many people feel like they need to eat so frequently to avoid energy slumps is because they are so heavily reliant upon burning glucose for energy. A diet of this nature (sandwiches, cereal, crisps, sweets, sodas) causes huge spikes in blood glucose which is where the rush of energy comes from, however, they will come crashing back down and put you into a hypoglycemic state leaving you in a slump with brain fog and lethagy. Say goodbye to any productive work getting done when you feel like this. Instead, you should fuel yourself the right way.. That means plenty of protein, fibre and healthy fats. This nourishes your body and enables your body to thrive on fat. So guess what....? When there’s no food on offer, or when your on

BY NATASHA RUDATSENKO FOUNDER AND CEO OF HEALTH NAG

an incredibly hectic schedule, you don’t need to eat or rush fro a snack because your energy levels are stable as your body is able to tap into fat storage for energy when there is no food coming in. You are burning fat and boosting productivity at the same time - WIN WIN!

3Investing into blue light blocking glasses: Blue-blocking glasses in the evening help entrepreneurs by filtering out blue light from screens, which can disrupt sleep by suppressing melatonin production. Better sleep leads to improved focus, productivity, and decisionmaking, making it a valuable health hack for any entrepreneur who wants to make sure they are firing on all cylinders.

PHOTO: FREEPIK.COM

4

Going through stages of ketosis: Ketones are your brain’s preferred fuel source, they are incredible when it comes to mental clarity and focus. You can achieve this metabolic shift by fasting or periodically following a ketogenic diet. This basically shifts your body from burning glucose for energy, towards burning fat instead. There are no energy lows which come with consuming carbs all of the time. If you are new to the keto diet, then you can supplement with MCT oil in your coffee and matcha to help you transition to burning ketones much quicker.

5Take creatine: Creatine is often mistaken for being a supplement which is just for bodybuilders, but it shouldn’t be overlooked for it’s cognitive benefits. Creatine contributes to ATP production which essentially transports chemical energy within our cells, making sure that our cellular functions are performed optimally, bodily and cognitive functions are optimised. Supplementing with just 5g per day is all you need to experience improved altertness, concentration and memory recall.

Turning back the clock

The Power of Lifestyle Medicine and Longevity

With roots deeply anchored in anesthesiology and intensive care medicine, Dr. Guenole has successfully made the leap from a traditional medical background to become a leading consultant in longevity and regenerative medicine. Currently based in Switzerland, he is dedicating his expertise to consulting, concierge medicine, and the establishment of cutting-edge longevity clinics.

What inspired your shift from anesthesiology to focusing on longevity and precision medicine?

During my many years working in the hospital, I learned a great deal, and the field of anesthesiology truly fascinated me. However, I gradually became quite disillusioned with a “sickcare” system that paid no attention to the root causes of the chronic illnesses that all the patients—except in acute cases of accidents—had. This system merely kept them ill for longer with increasing numbers of medications, which often came with other negative side effects. The goal should not be to live longer in poor health, but to have the longest

possible life in good health, full of joy, without physical and mental suffering. Longevity should be seen as a bonus to a fulfilling life.

Imagine that approximately 42% of Americans are obese and 31% are overweight. More shockingly, 88% have some form of metabolic dysfunction. This condition is almost always associated with chronic diseases, including the biggest killers like cardiovascular diseases, diabetes and metabolic disorders, cancers, and neurodegenerative diseases. Starting from age 65, around 60% of people suffer from one of these conditions, and 40% suffer from two or more. These figures make it clear that there’s a strong need to transform the “sickcare” system into a “healthcare” system. This passion has driven me for many years: the desire to revolutionize medicine into a field of prevention, precision, personalization, and, above all, participation.

As I often say, you are the CEO of your health and hire a doctor to advise you. You don’t rely completely on them because no one knows you better than you do, and no one can implement lifestyle

strategies for you. The good news is that the bleak picture I just painted of society’s evolution is entirely modifiable through lifestyle changes—altering how we eat, sleep, move, think, and approach health before illness strikes. This is what we call epigenetics, an exciting and rapidly evolving field. For me, each individual’s health should become a passion and a way of life.

What are some of the most exciting recent advancements in antiaging and longevity techniques that you are currently exploring?

I believe that advancements in the field of longevity science are continually accelerating, particularly in our understanding of the mechanisms behind the aging process. Scientists are typically cautious and skeptical before making definitive statements about their discoveries, yet many are now asserting that reversing aging in humans—essentially rejuvenating—could indeed be possible. This is what some refer to as the “longevity escape velocity,” meaning that for every year we age, we could potentially reverse

Dr. Guenole Addor is an established figure in the world of anti-aging and longevity medicine

SOME FUNDAMENTAL TIPS FROM GEUNOLE

Incorporate Strength

Training: Include exercises like weightlifting or bodyweight exercises to maintain muscle mass and bone density.

Add Cardiovascular Activities:

Engage in activities like running, cycling, or swimming to boost heart health and endurance.

Prioritize Flexibility and Mobility: Include stretching or yoga in your routine to enhance flexibility and prevent injuries.

Stay Active Throughout the Day:

Take breaks to stand, stretch, or walk, especially if you have a sedentary job.

Too many people think that doing one hour of exercise a day while sitting for the rest of the day is enough, but what about the other 23 hours??? No, you need to move all day; it’s the best way to stay alert, metabolically healthy, and dynamic, and above all, to increase what’s called NEAT (nonexercise activity thermogenesis), which allows you to burn calories throughout the day, particularly fat, which is essential in addition to dedicated training.

our age by 2-3 years, or even more. However, these techniques and discoveries are still in their infancy, so to fully benefit from them in the next 5 to 10 years, itʼs crucial to maintain good health, and the best way to do that is through lifestyle optimization. The most fascinating techniques lie in epigenetic reprogramming, which, in a way, allows a cell to revert to a younger state and even differentiate into other tissues. Moreover, other advancements to watch closely include senolytic treatments, which involve the elimination of socalled “zombie cells.” These are old cells that refuse to die, generating significant inflammation and even turning normal cells into senescent ones—a phenomenon known as “inflammaging.” Then there are stem cell treatments, which are gaining more interest, particularly the secretion of small vesicles known as exosomes. These exosomes have the ability to send signals throughout the entire body to repair, regenerate, and truly rejuvenate it! This list is by no means exhaustive, as we can also mention a promising technique originally used for

treating certain pathologies but now emerging in the longevity field: therapeutic plasma exchange (TPE). This involves replacing part of one’s plasma (a fraction of the blood) with synthetic blood derivatives, effectively eliminating inflammatory and aging factors.

Itʼs also important to note the remarkable progress in the antiaging sector, especially concerning skin treatments, with innovations such as lasers, radiofrequency, the discovery of certain synthetic or natural peptides, as well as numerous natural compounds that can be integrated into cosmeceutical products or supplements, all of which hold significant potential for longevity.

However, we must not forget what I consider fundamental: all these interventions can only be effective in extending healthy, highquality years of life—an important distinction—if the fundamental principles of a healthy lifestyle are adhered to. Over 80% of your quality of life depends on your daily habits, consistently applied over the long term. There is no miracle cure.

How do you stay updated with the latest research and developments in this rapidly evolving field? Staying updated in the field of longevity and precision medicine is indeed a full-time endeavor. With only 24 hours in a day, balancing my own health practices with continuous learning is a challenge. I prioritize my essential routines, including a solid eight hours of sleep, an hour of daily exercise— where I often listen to podcasts— and quality time for socializing and family meals. Despite this, I often wish for more hours in the day.

To keep up with the latest advancements, I engage in a variety of learning methods. I take online courses, attend webinars, and listen to specialized podcasts in the field. YouTube videos are also a great resource, providing both visual and auditory insights. Interaction with other longevity experts is crucial, and I do this through channels like.

Felix Strobl is the Medical and Scientific Director at Scanderra GmbH in Basel, Switzerland

Felix Strobl graduated in Neuroscience from King’s College London, UK and brings a comprehensive and holistic perspective on health, prevention and aftercare to his work with a solid background in emergency medicine as a paramedic.

Can you share your journey to becoming a neuroscientist?

It started as an early curiosity, beginning with the arts. I first explored singing, and from an early stage, I found that singing deeply connected me to my emotions, helping me regulate them through controlled breathing. This eventually led me to classical singing, where I trained as a tenor. I worked with fantastic mentors who taught me how to master my breath and voice, which, as we know, is closely tied to mastering the mind.

After each singing lesson, where we prepared operatic arias by composers like Mozart and Donizetti, I felt an incredible mix of neurotransmitters. I felt so aligned and in tune with myself, which sparked my interest in neuroscience. I wanted to understand the

nervous system, how controlled breathing affects the brain, and the healing effects it can have.

Coming from my background, it was a combination of art and, after high school, paramedic training. So, there was this blend of practical, real-life experiences and the artistic side, along with a desire to understand it all on a scientific level.

You have a really diverse background. Has that influenced your approach to neuroscience and healthcare?

As I mentioned before, when I sing, I have to control my breathing—this breath control gave me insights into the physiological effects of breathing on the nervous system. When I breathe well, I sing well, and I feel well.

In relation to emergency medicine, I observe the immediate effects of stress and trauma on the body. This understanding allows me to apply strategies like mindfulness and controlled breathing to prevent stress or burnout. By becoming conscious of my breathing, and making it voluntary, it becomes

Mapping the mind

Insights from a neuroscientist’s unique journey.

a complete game changer for regulating the autonomic nervous system and improving my overall health.

Can you explain the role of breathing in regulating the autonomic nervous system and overall health and longevity?

Breathing operates through different mechanisms. It’s something that happens automatically—we breathe between 17,000 to 20,000 times a day. As I mentioned earlier, there is both voluntary and involuntary breathing. Involuntary breathing happens naturally, without our awareness, as part of our vital functions. However, when we consciously influence our breathing, it directly impacts the parasympathetic nervous system, helping to reduce stress and improve heart rate variability.

Let me explain the nervous system a bit more. The vagus nerve, the 10th cranial nerve, is a major part of the parasympathetic nervous system. It wanders throughout the body, and through controlled, diaphragmatic breathing, we can stimulate this system. A popular way to describe the parasympathetic nervous system is “rest and digest.” By activating it, I can significantly reduce stress and improve heart

rate variability, which is an indicator of increased resilience.

On the other hand, the sympathetic nervous system is responsible for activating the body’s stress response, known as the “fight or flight” system, which kicks in when we perceive a threat. In our daily lives—both personal and professional—we often operate in this sympathetic state. When stress becomes chronic, it can have serious consequences on our health. While we experience both good and bad stress, if we don’t regulate the nervous system, it can lead to long-term negative effects on our overall health and wellbeing.

There is a significant impact when I use techniques to regulate the autonomic nervous system. Nervous system regulation can lead to better stress management, improved sleep, and overall enhanced longevity, contributing to healthy aging.

Are there any breathing techniques or practices that you recommend?

There are different techniques I use, and I have a repertoire of various breathing exercises. If someone is in a stressed state, I suggest a simple technique like diaphragmatic breathing. This involves breathing in through the nose and exhaling

through the mouth.

You might start with a pattern like 4:4 inhale for four and exhale for four. Over time, I extend the exhale, e.g. inhale for four and exhale for six.

Consciously, I decide to calm down by switching to diaphragmatic or belly breathing, focusing on extending the exhale. It’s similar to driving a car and applying the brakes. Diaphragmatic breathing activates the parasympathetic nervous system, leading to a “rest and digest” state, which helps regulate the nervous system.

Another technique is box breathing, or paced breathing, which people can integrate into their daily routines to promote relaxation and reduce stress. Box breathing follows a pattern of 4-44-4: exhale for four counts, hold for four, inhale for four, and hold again. It’s called “box breathing” because it forms a square-like pattern. This technique is used by elite athletes and military personnel in highstress environments.

There is a lot of research and scientific papers on the benefits of these breathing techniques. What’s great about them is that within three to ten minutes, you can synchronize your body and brain.

Thinking about busy execs, particularly those in the C-suite who are traveling extensively and carry significant accountability and responsibility—what would your advice or recommendations for them?

I am in contact with Formula One performance coaches and medical doctors of professional football teams. They emphasize mental health and balance through mindfulness strategies and proper breathing techniques—something you can implement during daily routines like on your way to the airport, waiting at the gate, or during deep breathing sessions throughout the day, before or after meetings. Being mindful and aware of healthy stress management is critical.

Healing beyond symptoms

The advent of generative AI technology has finally provided a way to balance highly personalized healthcare with acceptable operating costs.

Thomas, a star executive in his tech company, a devoted husband, and a father to a young family, came to me with no fewer than six different medical concerns. On the surface, his life seemed perfect. But beneath that facade, he was struggling. Headaches, back pain, a growing gut, sleepless nights, and constant stress plagued him. His previous doctor had prescribed a dozen medications and supplements, barely holding him together as he pushed through each week.

As I have seen as a doctor working in settings such as academic institutions like Stanford and Columbia to fully virtual concierge practices like my current clinic, Thomas’s story is all too common. This is due to the broken nature of our current healthcare system, which often treats illness only after symptoms arise. This broken “sick care” model is reactive, impersonal, and driven by volume.

While it undoubtedly saves lives at the brink of death, it often fails to promote true health and wellness.

A 2022 study found that primary care physicians would need 26.7 hours a day to complete even the most basic guidelinerecommended care. Meanwhile, healthcare costs continue to rise, with the U.S. spending nearly 20% of its GDP on healthcare, yet ranking poorly among developed nations in health outcomes. This disconnect highlights the inefficiencies of a system that prioritizes treatment over prevention and personalization.

THE INNOVATION JOURNEY: FROM CONCEPT TO REALITY

My vision for healthcare is far from unique, but is challenging to execute. It involves shifting from reactive care to a model of hyperproactive, ultra-personalized care, focusing on true health and longevity. This approach relies less

BY DR. HILLARY LIN

on population-based guidelines and more on innovative biological and technological advances tailored to the individual.

During my years in traditional institutions, I realized that the conventional healthcare ecosystem would not allow me to effect the change I envisioned. So, I pivoted my career toward something that could: I became a physician entrepreneur.

My first VC-backed company, Curio, was the culmination of years of preparation and a vision to provide a level of care that transcended traditional institutions. We offered wraparound support, from coaching and therapy to cutting-edge interventions like psychedelic-assisted therapy for mental health. Everything was customized, from the supportive experience to the timing and dosage of medications, ensuring that each patient received care tailored to their unique needs. However, I quickly discovered

that the limitations of technology at the time and the pressures of the VCbacked startup growth model often pushed healthtech entrepreneurs toward scaled-up, standardized care. The healthtech sector saw USD $10.7 billion in venture funding in 2023, continuing a downhill trend from 2022’s $29.2 billion and 2021’s $15.3 billion (Rock Health). This funding squeeze understandably forces companies to prioritize scale over personalization.

ONE SIZE DOES NOT FIT ALL: THE CASE FOR PERSONALIZATION

The conventional healthcare system relies heavily on standard protocols, largely due to economic pressures. These guidelines help maintain order in government-, employer-, or health plan-sponsored healthcare systems. However, this standardization comes at a cost: it reduces patients to diagnoses and symptoms, leading to cookie-cutter care that often fails to address the

root causes of illness.

Take Thomas, for example. He ended up on a dozen medications, each addressing a different symptom but none tackling the underlying issues. As a result, he remained alive but far from well. True preventive care requires a personalized approach, one that considers individual genetics, environmental factors, and behaviors. By addressing the root causes of disease decades before symptoms manifest, we can achieve far greater efficacy and health.

THE AI AND BIOTECH REVOLUTION IN PERSONALIZED HEALTHCARE

This personalized approach also necessitates the adoption of the latest innovations. Continuous health monitoring, once a futuristic concept, is now possible with wearable and sensor technologies. The advent of generative AI technology has finally provided a

way to balance highly personalized healthcare with acceptable operating costs. AI is not just enhancing existing processes; it’s enabling entirely new paradigms of care:

1. Predictive Analytics: AI models can analyze vast amounts of patient data to predict health risks and recommend preventive measures. For example, a 2023 study in Nature demonstrated that AI could predict which patients with acute kidney injury would progress to chronic kidney disease.

2. Personalized Treatment Plans: AI can process an individual’s genetic, lifestyle, and environmental data to create tailored treatment plans. Numerous consumer and practitioner applications are already leveraging this technology for needs as broad as exercise recovery and diabetes management.

3. 24/7 Health Monitoring: AIpowered devices can continuously monitor health metrics and alert healthcare providers to potential issues.

The future holds even more exciting possibilities. We are now witnessing the advent of gene editing technologies being applied in humans—a concept that seemed impossible just a few years ago. We have cures for Sickle Cell Disease, with the potential for many others to follow. Preventive gene editing for inherited health conditions is becoming a reality, and brainmachine interfaces are helping individuals with spinal cord injuries achieve what some describe as superhuman abilities.

Dr. Hillary Lin, MD, is a Stanfordand Columbia-trained longevity physician and entrepreneur with expertise in neuroscience, oncology, and advanced primary care. As a leader in the longevity health space, she co-founded Curio, a VC-backed startup pioneering novel treatments for mental health, including psychedelic-assisted therapy. Currently, Dr. Lin is developing Livora Health, a cutting-edge longevity health company.

ILLUSTRATION: SHUTTERSTOCK

The Next Frontier in Health and Longevity

Decoding the process of crafting top-tier supplements for optimal health.

In today’s fast-paced world, the quest for a longer, healthier life is more than just a trend— it’s a vital pursuit driven by the demand for evidence-based solutions. Dietary supplements play a crucial role in this journey, but developing supplements that truly make a difference involves a complex process of scientific discovery, rigorous testing, and stringent regulatory compliance. Our journey to launch eight new products—Sublingual Beta-NMN, GlyNAC, Collagen, Liposomal Curcumin, Liposomal Ubiquinol (CoQ10), Liposomal Trans-Resveratrol, L-Taurine, and Micronized Creatine Monohydrate—has been filled with challenges and triumphs. Along the way, we’ve learned the importance of innovation, perseverance, and adaptability in shaping a brighter future.

By upholding rigorous standards and fostering open communication, we are committed to advancing longevity through our supplements and services designed to enhance healthy lifespans and overall well-being.

UNDERSTANDING

LONGEVITY SUPPLEMENTS

As we age, our body’s natural processes become less efficient, and the wear and tear of daily life becomes more apparent. Our body’s ability to synthesize and utilize essential molecules declines, leading to various agerelated issues. With approximately 37 trillion cells in the human body, each performing nearly a billion biochemical reactions every second, it’s no surprise that aging impairs our internal processes. This slowdown necessitates external support to maintain optimal health. This is where supplements come in: they play a crucial role in supporting the body’s biochemical processes and maintaining vitality as we age.

Choosing the right longevity supplements means focusing on ingredients that target cellular health, mitochondrial function, and aging mechanisms. Take Beta-NMN (Nicotinamide Mononucleotide), for example. It’s an incredible molecule that helps increase levels of NAD+, a coenzyme vital for energy production and DNA repair in our cells. NAD+ levels naturally decline as we age, reducing cellular efficiency and increasing susceptibility to age-related diseases. Research suggests that

BY DR. SONAM BHATIA

boosting NAD+ can help mitigate age-related cellular decline. NMN acts as a precursor for NAD+. We developed a product containing >99.9% pure Beta-NMN, as the beta form is significantly better absorbed and more effective than its alpha counterpart, ensuring the right form to boost NAD+ levels in your cells.

Another powerful combination we use is GlyNAC (Glycine and N-Acetylcysteine), which aids in the production of glutathione—a potent antioxidant that protects cells from oxidative stress, a key contributor to aging. The body’s natural glutathione production diminishes as we age, leaving cells more vulnerable to damage. GlyNAC supplementation effectively addresses this deficiency, providing the ingredients needed to “cook” glutathione in the body and combat age-related abnormalities in older adults.

FROM CONCEPT TO LAUNCH: THE SUPPLEMENT DEVELOPMENT PROCESS

Developing a dietary supplement involves several critical steps, each essential to ensuring the product’s success and credibility. Here’s

how we turn innovative ideas into science-backed, market-ready products.

RESEARCH AND FORMULATION

Our journey begins with evaluating scientific literature, analyzing clinical trials, and consulting with experts to identify ingredients with proven health benefits. For instance, in our GlyNAC formulation, we use an optimal 5:1 ratio of glycine to N-acetylcysteine (NAC) to boost glutathione production. Similarly, our marine hydrolyzed collagen supplement is rich in Type I and III peptides, offering superior absorption due to its lower molecular weight peptides (< 500 kDa) compared to bovine or porcine sources. This ensures the collagen is effectively utilized by the body, promoting skin and joint health as we age.

CHOOSING THE RIGHT DELIVERY ROUTE

The method of delivery significantly impacts a supplement’s effectiveness. Our sublingual BetaNMN, for example, offers superior absorption compared to traditional oral NMN capsules. Studies show that sublingual administration

results in higher NAD+ levels, emphasizing the importance of choosing an effective delivery method for optimal health benefits.

OPTIMIZING EFFICACY THROUGH BIOAVAILABILITY

Maximizing a supplement’s bioavailability is crucial for enhancing its effects. Compounds like curcumin, resveratrol, and CoQ10 are renowned for their health benefits but suffer from poor bioavailability in conventional forms. To address this, we employ advanced liposomal technology. By encapsulating ingredients in phospholipids, we enhance their absorption and efficacy. Our Liposomal Curcumin, for example, boasts an 8-fold increase in bioavailability, leading to significant improvements in inflammation and pain reduction for patients with osteoarthritis.

QUALITY CONTROL AND THIRD-PARTY TESTING

Upholding the highest quality standards involves rigorous thirdparty testing for both raw materials and finished products. This ensures purity, potency, and safety. Our quality assurance begins with

auditing suppliers and verifying the authenticity of raw materials. This often requires complex testing to differentiate between molecular forms like alpha/beta, cis/trans isomers, etc. ensuring the correct forms for maximum efficacy. Testing encapsulated products presents additional challenges, requiring advanced methods and expertise.

REGULATORY CHALLENGES AND COMPLIANCE

The path to launching supplements involves navigating complex regulatory landscapes across different markets. While Beta-NMN may be accepted in some regions, it may require novel food registration and safety assessments elsewhere. Staying abreast of regulations ensures our products are safe, effective, and compliant across the US, EU, and APAC markets, reflecting our commitment to delivering trusted supplements worldwide.

BIOMARKER TESTING

We provide consumers with tools to measure the efficacy of our products through biomarker testing. By enabling individuals to track changes in their biological markers, we offer concrete evidence of our supplements’ impact on health and longevity.

FUTURE DIRECTIONS IN LONGEVITY SUPPLEMENT DEVELOPMENT

The future of longevity lies in innovation and collaboration. Our primary focus is on developing supplements that can reverse the biological clock. Our R&D efforts are shifting towards hyperpersonalization, stem cell therapy, and interventions that enhance both lifespan and health span.

Dr. Sonam Bhatia, Director of Science and Quality Control at xLongevity & Nilaya, explains the process of crafting top-tier supplements for optimal health.

PHOTO: SHUTTERSTOCK

Sleep, the New Luxury

Sleep and circadian health are now at the forefront of wellbeing trends in the 21st century.

Luxury, a word synonymous with all that is aspirational has evolved to intrinsically enable the epitome of health, wellbeing and selfactualisation. Among this lies sleep. A once humble component of our everyday lives has taken on new meaning as our awareness for how it drives our daily effectiveness and aids in shaping our health, wellbeing and longevity has dramatically grown.

Sleep and Circadian Health are two of the most important wellbeing trends of the 21st Century. It is near impossible to talk about wellbeing without talking about sleep and the growing global awareness has translated into an industry sector known as the sleep economy. As of 2023, estimated to be worth over $500bn, encompassing everything from mattresses, sleep aids, technology, wellness products to all sleep related services. A dramatic rise in value, in line with how prevalent sleep issues have become since the pandemic; 1 in 3 adults suffer from poor sleep, affecting them physically, mentally, emotionally and behaviourally. Furthermore, according to the Sleep Foundation, up to 60% of adults are expected to experience a sleep disorder at some point in their lifetime - the most common being insomnia, sleep apnea, restless leg syndrome and

circadian rhythm disorders.

The global rise in a lack of sleep has been exacerbated and risen in tandem with the rise of chronic stress and anxiety and other lifestyle changes, however, the larger cause for concern is that poor sleep impacts us not only daily but also long-term. Building to create larger concerns like cardiovascular issues, metabolic concerns, immune system dysfunctions, dementia and many others leading to a reduced life expectancy and impacting our overall quality of life.

Although a good night’s sleep can be seen as a luxury, the good news is that one bad night’s sleep is not a cause for deep concern but if the issue persists then like anything, knowledge is power and understanding how to reset your circadian rhythm is paramount. Which is why sleep hygiene is such a powerful tool to take the time to understand, whether you have multiple other tools at your disposal or not. Here are the key building blocks to be aware of to powerfully shift and impact your daily dose of sleep, within two to three days to enable better quality and quantity of sleep the average person should be highly aware of.

First up is Light, it is the only direct mechanism to set our internal clock and regulate our sleep/wake cycle aka our circadian rhythm. Light

BY RUPINDER MANN

is known as the primary zeitgiver, meaning time giver because it powerfully inhibits melatonin. So if the days are longer, melatonin is reduced as it’s triggered by the time of year, causing our body ecosystem to be more depressed. It is essential to be conscious of light in both your pre-bed and post-bed routine. Pre-bedtime, our eyes are most sensitive to light and especially perceive overhead lighting as sunlight which will inhibit and disrupt your melatonin signal. If you’re struggling with sleep, either use low level lighting or complete your nighttime bathroom routine 1hr before bed, as often stepping into a very brightly lit bathroom can be enough to turn sleepiness into wakefulness. In the morning, however, the opposite is true, getting light or photons into your eyes remains one of the most effective ways to set your circadian rhythm. Early in the day our retina are not as sensitive to light so we need a lot of photons. Even on a cloudy day going for a walk within the first few hours of waking, drinking your coffee in your garden or on your balcony or opening a window and peering out for 2-10min can make a huge difference.

If you’re really struggling with sleep, timing light cues with exercise first thing and food last thing at night can send an even stronger signal

circadian rhythm through nonphotic cues. Food is often an overlooked trigger for inhibiting sleep - quantity, quality and timing all play a part. Ideally, clients are always advised to cease eating and drinking two hrs before bed.

Going one step further and considering the ingredients of your final meal of the day can also aid in collecting the vitamins and nutrients essential to sleep. For example, melatonin is synthesised from serotonin and tryptophan is a pre-cursor to serotonin, white meats such as chicken, turkey and white fish all contain tryptophan along with plant proteins like spinach, seeds and edamame. Walnuts are also high in magnesium and melatonin, adding these ingredients into your diet can be a great addition for sleep enhancement.

The last remaining mentions are of course two key culprits - caffeine and alcohol. Both disrupt and interfere with our circadian rhythm which is the second indomitable force that governs our sleep-wake

cycle. We all feel the effects of caffeine 25min after drinking it but it takes 8hrs to metabolise and clear away. Thus, timing your last cup of coffee in the day with the time you’d like to go to bed that evening is essential for good sleep hygiene. There is only one genetic variation on adenosine receptors that means you can drink caffeine as late as 4/5p.m and sleep fine but for most of us, that’s not the case. Adenosine is crucial for sleep as it governs our sleep-wake cycle, it’s a molecule in our nervous system and body that build while we’re awake and creates a hunger for sleep. Caffeine, when consumed, parks in the adenosine slot, delaying this hunger, keeping us awake instead. Alcohol, however, has a more profound effect in interfering with and altering our sleep-wake cycle by influencing the production of melatonin. Dependant on the quantity consumed, this disruption can lead to difficulties falling asleep and very often staying asleep. Many people will experience broken sleep throughout the night, as their REM

sleep is often affected, which can mean frequent awakenings leading to a lack of restfulness in the morning. It takes 1hr to metabolise the alcohol from 1 drink, so bear this in mind when drinking.

Sleep is by far the most powerful antidote for your mind and body, as all forms of health are boosted because of sleep. It is a biological necessity, as sustained periods of sleep loss or deprivation can have serious health implications. So whether you’re interested in peak performance or simply a good quality of life, bear in mind that an inability to partake in daily rest comes at a cost.

Rupinder Mann, is the Founder and MD of UnNamed Ventures, a strategic people and culture consultancy. Using behavioural economics, data, psychology, and wellbeing to unearth human behaviour insights and translating them into organisational growth.

The science chef

Crafting Gourmet Experiences for a Healthier Lifestyle

Eating better isn’t just about making healthier food choices—it’s about making those healthy alternatives tastier and more satisfying than anything else. That’s where we come in! If you love delicious food and also want to live a healthier life, you can do both. There’s a misconception that healthy food is boring, but what if we told you that every meal could taste like a 5-star experience while being good for you? Curious to learn more?

We’ve all heard the phrase, “We are what we eat,” but how often do we reflect on its deeper meaning? Today, more than ever, science confirms this truth. With modern advancements, we now understand how every bite we take is absorbed and becomes a part of our biology. Every vitamin and mineral serves a vital role, supporting the trillions of cells that make up our bodies. These cells thrive or deteriorate based on the nutrition we provide.

But food is not just nourishment—it’s joy, comfort, and the force that brings friends and families together. Given its significance, the quality of our food

directly impacts our health and well-being.

INTRODUCING OUR VEGAN MEAL PLAN

One of our standout creations is the Ultimate Vegan Meal Plan, offering a detailed meal plan for vegans that perfectly balances essential nutrients. Each recipe is crafted to nourish your body, with specific details on how each meal benefits you.

Recipe for 2 portions: Curcuma Quinoa

• 1/2 tbsp coconut oil

• 100g quinoa

• 1 tsp fresh chopped turmeric

• 1/4 tsp mild curry powder

• 1/4 tsp Himalayan pink salt

• Pinch of ground black pepper

• Zest and juice of 1/2 lemon

• 200 ml filtered water

Oven-baked Hokkaido Pumpkin

• 150g Hokkaido pumpkin

• 1 pinch Himalayan pink salt

• 1 pinch Cayenne pepper powder

• 3 branches of lemon thyme

• 1 tbsp coconut oil

Beetroot Falafel

• 150g fresh beetroot

• 1/2 tbsp coconut oil

• 100g dry chickpeas (soaked overnight & cooked)

• 20g chickpea flour

• 1/2 tsp ground cumin

• 1/2 tsp Himalayan pink salt

• 1 bunch fresh parsley

• 1 tsp nutritional yeast

• 1 small red onion

BY MAXIMILIAN SEBASTIAN HAXEL

• 2 cloves garlic

• 80g shelled hemp seeds

Wild Herb Salad

• 1/2 bunch kale

• 1/2 bunch wild parsley

• 1/2 bunch watercress

• 1 tbsp raw hemp seeds

• 1 tbsp roasted pumpkin seeds

• 1/2 tbsp olive oil

• 1 tbsp lemon juice

• 1/2 tsp Himalayan pink salt

Coconut Dressing

• 3 tbsp coconut cream

• 1 tbsp coconut water

• 1 clove garlic

• 1/2 lemon (juice and zest)

• 1 tbsp fermented soy sauce

INSTRUCTIONS:

1. Peel and quarter the beetroot, cut

into finger-thick slices, marinate with coconut oil and salt, and roast at 200°C for 30 minutes.

2. Halve and quarter the Hokkaido pumpkin, remove the core, marinate with salt, cayenne pepper, thyme, and coconut oil, and bake at 200°C for 15 minutes.

3. Rinse quinoa in hot water, sauté in coconut oil, then add turmeric, salt, curry powder, and fry briefly. Add water, bring to a boil, and simmer on low for 12 minutes. Drain and mix with lemon juice, zest, and black pepper.

4. Drain cooked chickpeas and puree with beetroot and remaining falafel ingredients (except hemp seeds) in a food processor. Shape into balls, roll in hemp seeds, and bake at 200°C for 20 minutes.

5. Toss kale, watercress, parsley, pumpkin, and hemp seeds in a bowl. Dress with olive oil, lemon juice, and salt.

6. Blend all coconut dressing ingredients until creamy white sauce forms.

7. Plate up and enjoy.

This is an example of a balanced vegan meal, providing an optimal distribution of macronutrients:

• 45-50% of calories from

complex carbs

• 30% from healthy fats

• 20-25% from protein

Vegan diets often fall short in protein intake, so it’s essential to include enough plant-based protein. Our dish also supports vegans in avoiding potential nutritional deficiencies, such as low levels of vitamin B12, vitamin D, or iron.

INGREDIENT HIGHLIGHTS:

• Quinoa is rich in plant-based protein, containing all 9 essential amino acids. It also provides complex carbohydrates, iron, and magnesium.

• Curcumin, the active compound in turmeric, is a powerful antiinflammatory and antioxidant that becomes 2000% more bioavailable when combined with piperine (found in black pepper).

• Hokkaido Pumpkin is rich in carotenes, the plant form of vitamin A. The added coconut and olive oils aid in vitamin A absorption.

• Chickpeas are another excellent plant protein source with a low glycemic index. They contain minerals like iron, manganese, and zinc.

• Beetroot adds vibrant color and antioxidants such as betalains and carotenes. It is packed with magnesium, potassium, selenium, and iron.

• Garlic contains allicin, which has anti-inflammatory, antioxidant, and antimicrobial properties. It enhances mineral absorption and promotes cardiovascular health. Our vegan meal is designed to be nutritionally comprehensive while offering vibrant flavors, ensuring that eating healthy can be exciting and satisfying.

After a global journey for new culinary inspiration, Max settled in the Algarve, Portugal, where he launched “Puro Catering,” focusing on weddings and exclusive events. His latest venture, “The Science Chef,” creates nutritionally balanced meals for retreats and private clients, combining health and flavor with creative culinary experiences.

PHOTO: SHUTTERSTOCK

Mind over matter

A journey from fitness to sports psychology.

South African-born Paddy Upton is a mental coach to more than 300 professional athletes from 16 sports. He brings over 25-years of experience working with high-performing teams in business and sport, across multiple industries and on five continents. In this freewheeling chat, Paddy sheds light on mental factors that may influence sports performance.

How did you land in this career as a mental health coach? Was it accidental, or did you always aspire to be in this field?

I definitely landed here by accident. I started out with a master’s degree in sports science, and I was actually a fitness trainer in international cricket and professional rugby. I moved from fitness training to leadership coaching, and it was during my time as a business coach that I worked with Jacques Carlos. Interestingly, he was my first individual athlete, and he achieved amazing success. Then, the next cricketer asked, “Can you work with me?”—and the next person after that. While I do have a postgraduate degree in sports psychology, I never planned to get into this field, but it just happened naturally. So yes, I’m definitely an accidental mental coach, though fully qualified for it.

Is being a sports psychologist similar to being a therapist or counselor, or is it different?

No, it’s very, very different. General or traditional therapy and counseling look backwards into someone’s life to assess and diagnose problems, then come up with

solutions to fix them. In contrast, sports psychology doesn’t look backwards; it focuses on looking forward and finding solutions for the future.

It asks, “How do I need to act in the present moment to create solutions for the future?” As I mentioned, it’s very much solution-focused, whereas traditional psychology tends to focus on diagnosing and fixing problems.

What are the most common psychological challenges athletes face, and how do you help them overcome these?

In terms of sports psychology, the work I’ve found tends to be more about identifying and helping athletes remove distractions rather than teaching them how to focus or concentrate, because they already know how. We naturally, as humans, know how to concentrate and focus. So, it’s more about identifying distractions.

The biggest challenges for athletes are often related to being what we would call “externally referent”—meaning they are influenced by things outside themselves. For example, the scoreboard, the size of the crowd, compliments or criticism, or the situation in the game. These external circumstances tend to distract athletes and create pressure, fear, or anxiety.

In contrast, athletes who are more “internally referent” take their reference points, power, and thinking from within themselves. They are better able to focus on the task at hand and are less distracted by the scoreboard, game situation, fans, the opposition, or the referee’s actions. They’re also less influenced

Paddy Upton is

a mental coach to more than 300 professional athletes from 16 sports

by social media—by either criticism or compliments. While they may not be entirely neutral, they stay relatively unaffected compared to athletes who are highly impacted by negative comments on social media or in the media and overly boosted by positive compliments from strangers. The latter tend to have a bumpier road because they rely on external factors to determine how they feel about themselves.

Can you share some examples where you helped athletes maintain a balance between their personal lives and sports careers?

Some examples include working with religious athletes, regardless of their faith. I’ve worked with a number of athletes who are religious in their personal lives but don’t understand how to integrate their faith into their sport. This has been one of the most impactful areas of work I’ve done.

A practical example involves the two biggest mental obstacles to performance for any athlete in any sport: pressure and fear. Pressure

stems from the desperate need to succeed, while fear comes from the intense desire not to fail. Both are tied to results in the future— pressure to a positive outcome and fear to a negative one.

Most faiths, regardless of the specific religion, have scriptures or teachings that emphasize leaving your fate, destiny, and results in God’s hands, while taking responsibility for what’s in your control and giving your best effort now. I often find that religious athletes suffer from pressure and fear. I ask them, “You’re so concerned about doing well and so afraid of failing, but don’t you believe that your results, fate, and destiny are in God’s hands? If you’re worrying about it, aren’t you trying to play God?” This has been one of the most significant and quickest transformations I’ve seen in athletes.

Another example is helping an athlete overcome the fear of losing or being dropped. I use a process of gaining perspective. I ask them to think about a truly bad situation

happening in the world, or the worst situation that has happened to someone close to them. They often share a real tragedy, and then I help them put it into perspective by asking, “In relation to that tragedy, how does losing a sports game compare?” More often than not, they realize that losing a game isn’t nearly as bad as they thought, and they experience a sense of relief.

At the end of the day, losing a sports match doesn’t have significant consequences in the grand scheme of life, especially when you compare it to real tragedies—wars, famines, deaths, and other serious challenges people face. Athletes often talk about suffering from fear and pressure, but real pressure is not being able to feed your children, not playing a sports match in front of 40,000 people.

How does nutrition play a role in physical and mental health, and what dietary principles do you emphasize?

Probably the single most impactful health factor for athletes—and for most people—is sleep. We now know that poor sleep has a significant impact on all aspects of our physical performance, including speed, strength, and endurance. It also negatively affects emotional regulation, emotional intelligence, and cognitive functions such as reaction time and problem-solving.

These three—sleep, nutrition, and exercise—really go hand in hand and cannot be separated. However, you can go a few days without eating perfectly or without exercising, and the negative impact won’t be as severe as a few days of bad sleep.

When it comes to nutrition, it’s very simple: food is either poison for our body or medicine, and sometimes it falls somewhere in between. With athletes, I focus on educating them first about what foods are considered poison and what are medicine. I help them understand the value of consistently putting “medicine” in their bodies rather than poison.

Breaking barriers

In this exclusive interview, Dr. Sanjay Sachdeva, CEO of Metabalance Healthcare and author of the best-selling book Age is Just a Number: Strategies for Ageless Living, discusses how to adopt a proactive approach to aging and embrace the possibility of living a long, vibrant life.

BY JEEVAN THANKAPPAN TEAM BV

Dr. Sanjay’s book is a comprehensive guide aimed at helping readers defy the conventional expectations of aging and live a vibrant, healthy life well into their later years. Drawing on insights from over 25 longevity experts, he combines scientific research, personal experiences, and holistic strategies to create an actionable plan for achieving longevity and maintaining youthful vitality.

Dr.Sanjay, who holds PhD in nutrition and an MBA in healthcare management, boasts of 20 years of experience in managing some of the largest hospitals in India before he set up a functional medicine clinic, funded by one the world’s largest ayurvedic and natural healthcare company Dabur.

“I was on the wrong side of the fence. I was involved in modern, allopathic treatments, essentially running hospits as profit centers. I was connected with healthcare, but I wasn’t healing people, which is what I’m doing now,” says Dr.Sanjay, explaining why he took the plunge into the world of functional medicine.

Now, in addition to running his own clinic, Dr.Sanjay runs a consulting company that helps people set up functional medicine centers in hotels and resorts.

What makes Dr. Sanjay’s approach

unique is his combination of functional and bioregulatory medicine because he believes that none of the existing forms of treatment— whether it’s Ayurveda, homeopathy, modern allopathic medicine, or bioregulatory medicine (which is biologically equivalent and aligned with your body’s natural processes)—are fully complete on their own.

“The difference with functional medicine is that it goes to the root cause of the disease and identifies why it’s happening in the body. That’s why my consultations take about two hours, and all our centers follow the same approach.”

By combining the approaches of functional medicine, bioregulatory medicine, and modern medicine, he uses the best available practices from each form of medicine. For example, pathology tests, which are a part of modern medicine, cannot be replaced with Ayurveda, naturopathy, or homeopathy tests. Sometimes, to bring down very high inflammation, or to manage thyroid or diabetes, you may have to use modern medicine.

“So, I combine the approaches of modern medicine with the natural medicine forms that exist, such as homeopathy, Ayurveda, naturopathy, and Chinese acupuncture. We use a lot of combinations of various treatments because no single treatment can suffice on its own.”

THE LONGEVITY PATH

As outlined in his book, Dr. Sanjay offers numerous recommendations for achieving

ageless living and promoting longevity.

“My major focus is on epigenetic interventions. If we inherit certain genes, such as SIRT1 or ApoE4, which are longevity genes, these genes can be activated and made to express themselves in a specific manner. When this happens, your lifespan or health span increases, and the quality of your life improves.”

These epigenetic interventions include everything from dietary changes, fasting, yoga, meditation, mindfulness, exercise, movement, balance, Tai Chi, and more. All of

Dr. Sanjay Sachdeva

CEO of Metabalance Healthcare and author of book

Age is Just a Number

these are epigenetic interventions that can alter the genetic expressions of longevity genes.

“My focus in both my book and research has been on changing gene expression in a way that increases your health span and helps prevent illness. Essentially, it’s about making your life diseaseproof through these interventions.”

Dr. Sanjay is also credited with creating India’s only mobile functional medicine clinic for home wellness, which has had a major impact on patient care, especially in reaching those who might not have access to traditional healthcare

facilities.

“Every functional medicine clinic requires a range of treatments such as colon washes, gut detox, enemas, intravenous infusions, ozone treatments, oxygen treatments, breathing exercises, yoga, physical therapy, acupuncture, blood tests, pathology tests, and genetic testing. All of these are essential parts of the treatment process. During the COVID-19 pandemic, when people were reluctant to leave their homes, we introduced mobile vans that went house to house to provide these treatments,” says Dr.Sanjay.

STRATEGIC INSIGHTS FOR C-SUITE

Dr.Sanjay emphasises that C-level executives need to pay close attention to their health beyond just reviewing modern blood test reports, X-ray reports, or CT scan results. Many C-suite executives undergo a ‘corporate checkup,’ which is a standard practice among corporates. In these checkups, if your levels fall within the ‘normal range,’ doctors typically give you the green light, saying you’re fine and can continue living as you are. For example, if the normal range for vitamin D3 is between 30 and 100, and a corporate executive’s level is at 50, they’ll often be told everything is fine.

“However, in my opinion, for C-suite executives, the optimal level should be closer to 95. This is because they face much more stress and higher demands, so every aspect of their health needs to be at its peak. They should have extra fuel in the body compared to the average person,” he adds.

To maintain these optimal levels, executives need to engage in preventive healthcare, including regular detoxification to remove excess toxins, cleansing of heavy metals and other harmful substances, and replenishing any deficits in the body.

“In short, C-suite executives need to be at the top of their game, and this means being in the top 90% of every health marker and biomarker,” Dr.Sanjay concludes.

The power of grit

In today’s nonstop work environment, success goes beyond technical skills and experience. We must have the mental endurance to navigate challenges, bounce back from setbacks, and consistently strive for excellence—what psychologists call resilience.

WHAT IS RESILIENCE?

Resilience is the ability to recover from adversity, adapt to change, and maintain emotional wellbeing. In the workplace, resilience helps you cope with stress and pressure, preventing burnout.

WHAT IS GRIT?

Grit is a combination of passion and perseverance for long-term goals. It’s the determination to keep going when things get tough because you believe in your mission. As psychologist Angela Duckworth defines it, grit is “passion and perseverance for long-term goals.” It’s what drives you to push through challenges and learn from mistakes, keeping you focused on the bigger picture.

Katy Poon is an executive peak performance coach and holistic nutritionist passionate about taking extreme ownership of your health in a world of constant comfort and convenience. With a background as a programmer, agency owner, and e-commerce entrepreneur, Katy experienced severe health struggles from burnout and pushing her body to the limits as an athlete.

WHAT DOES GRIT LOOK LIKE?

• A mindset of perseverance and discipline

• The ability to push through distractions and stay focused

• Running towards challenges, not away from them

• Maintaining forward momentum, even in moments of hopelessness

THE TYPES OF STRESS

Stress, when managed well, can actually enhance performance. Stress is our body’s biological mechanism to handle threats— the fight-or-flight response. When faced with acute stress (like preparing for a big presentation), your body sharpens its focus, helping you overcome challenges. But when stress becomes constant, it can lead to burnout. This is chronic stress.

WHAT IS EUSTRESS?

Eustress is the positive form of stress, the kind that excites and motivates you. It can come from achievements, physical challenges, or creative endeavors. In the workplace, eustress can boost

productivity, creativity, and job satisfaction. When harnessed correctly, grit helps you handle both acute and chronic stress more effectively.

THE FOUNDATION OF RESILIENCE

Grit builds resilience. When you have more grit, you:

• Persist through challenges

• Learn from setbacks

• Maintain a positive outlook

Ultimately, grit provides the foundation for resilience. It’s what helps you bounce back stronger and faster after adversity.

5 UNCONVENTIONAL WAYS TO BUILD UNBREAKABLE GRIT

1Embrace Hormetic Stressors

We need to introduce healthy stressors into our lives. Hormetic stress is controlled, short bursts of stress that strengthen mental toughness over time. Taking cold showers, intense exercise, or biking in the rain are examples of hormetic stress. These activities help you build resilience and prepare you for future stressors.

Start small and gradually build your stress tolerance.

2

Precondition Yourself for Challenging Situations

Athletes do it, and so can you. Make preparation harder so that the actual event feels easier. For example, if you’re giving a keynote presentation, practice it after a long day when you’re tired. This way, the real event feels less stressful. By preconditioning yourself, you build mental resilience for when suboptimal conditions arise.

3Train in Realistic Failure Environments

Grit is forged in difficult conditions, not smooth sailing. Train in environments where failure is possible. For example, athletes train in challenging weather conditions or with added resistance. Similarly, pushing yourself out of your comfort zone in your professional life builds resilience. Tony Robbins says, “Physiology drives psychology.” A strong body leads to a strong mind.

4Reframe Your Thoughts

Stress is often about perception. Instead of seeing

challenges as obstacles, view them as opportunities for growth. Reframing can help shift your mindset. For example, instead of thinking, “I’m going to fail this presentation,” say, “I’m prepared and can learn from any mistakes.” Cognitive reframing can reduce the impact of stress and help you stay focused.

5Live on the Edge of Your Comfort Zone

Complacency can make you fragile. The more you push yourself out of your comfort zone, the more resilient you become. Take on new challenges, whether it’s a presentation in an unfamiliar setting or a difficult project. By living at the edge of your comfort zone, you build adaptability and grit.

TAKEAWAY

Building grit isn’t about avoiding challenges; it’s about embracing them. By developing grit, you increase your ability to manage stress and unlock your full potential. Step outside your comfort zone, take on challenges, and start building the resilience that will make you unstoppable.

FAQs

Isn’t grit just about pushing through pain and discomfort?

Grit is about perseverance, but it’s not blind suffering. It’s about taking on healthy challenges that help you grow. Like training a muscle, you start with manageable challenges and gradually build strength.

• What if I find challenges discouraging?

Grit means embracing challenges with a growth mindset. See setbacks as learning experiences. Celebrate small wins and focus on how each challenge helps you grow. Track your progress to stay motivated.

• Won’t extra challenges at work lead to burnout?

The key is to be strategic. Don’t overwhelm yourself. Gradually increase the difficulty of your current tasks or take on projects that stretch your skills but are still achievable.

• Can building grit make me more competitive with colleagues?

Grit is about inner strength, not competition. It helps you become a reliable and supportive teammate, inspiring others and fostering a collaborative environment.

• Can I learn grit, or is it something you’re born with?

Grit is a skill you can develop. Strategies like reframing negative thoughts and stepping outside your comfort zone will help you build mental toughness. It’s a journey, not a destination.

• Could focusing too much on grit lead to an unhealthy obsession with challenges?

Balance is important. Listen to your body, take breaks, and ask for help when needed. Prioritizing self-care is essential for long-term success.

• Can grit help me recover from burnout?

Yes! Grit helps rebuild confidence and motivation by focusing on small, achievable goals. Be patient and celebrate small steps as you recover from burnout.

BV Picks

NMN

Sublingual Powder

Nilaya’s product features highpurity beta NMN, a direct precursor to NAD+, essential for cellular energy production, DNA repair, and overall longevity.

Engineered for rapid absorption, this sublingual format bypasses the digestive system, quickly elevating NAD+ levels to support sustained energy, cognitive clarity, and long-term vitality. The powder is crafted for instant solubility, ensuring efficient sublingual absorption and maximum efficacy.

CORPORATE WELLBEING FIT

• Supports cellular health and longevity, contributing to longterm employee well-being and sustained productivity.

• Elevates NAD+ levels, helping to mitigate fatigue in high-pressure work environments where consistent energy levels are crucial.

• Enhances mental clarity and focus, key to effective decisionmaking and high performance in demanding corporate settings.

DOSE: 500 MG DAILY, PACK SIZE: 30 G & 90 G

L-Taurine

Capsules

Taurine is vital for cognitive function, reducing oxidative stress and enhancing mitochondrial health. It also plays a significant role in mood regulation and heart health. Each capsule delivers 1000 mg of highly bioavailable L-Taurine.

CORPORATE WELLBEING FIT:

• Helps maintain mental sharpness and focus, essential for long work hours and demanding tasks.

• Reduces mental and physical fatigue, promoting sustained productivity and peak performance.

• Enhances overall mood and concentration, contributing to a positive and focused work environment.

DOSE: 2 VEGETARIAN CAPSULES DAILY FOR OPTIMAL RESULTS.

Liposomal Curcumin

Capsules

Curcumin, with its potent antiinflammatory and antioxidant properties, is known for reducing inflammation and oxidative stress. Our formulation contains over 95% curcuminoids, ensuring maximum potency.

Utilizing advanced liposomal technology, our curcumin formulation provides over 8 times greater bioavailability than standard curcumin, ensuring optimal absorption and utilization by the body.

CORPORATE WELLBEING FIT:

• Supports flexibility and recovery, which are essential for employees who experience physical discomfort from prolonged sitting, repetitive movements, or high-stress environments.

• By reducing systemic inflammation, curcumin promotes brain health, crucial for maintaining focus, cognitive function, and overall mental clarity in demanding work environments.

• Effective reduction of key inflammatory markers helps employees maintain peak performance and long-term health, essential in high-pressure corporate settings.

DOSE: 2 CAPSULES DAILY

GlyNAC

GlyNAC is a potent supplement combining glycine and N-acetylcysteine (NAC) to provide antioxidant support, detoxification assistance, immune system enhancement, and respiratory health maintenance. This unique blend promotes overall well-being and cellular health by serving as precursors to glutathione, the body's master antioxidant. GlyNAC has been shown to improve markers of aging, including oxidative stress and mitochondrial function. This product also contains selenium and molybdenum as cofactors, supporting antioxidant defense and aiding in various metabolic processes, essential for overall health.

CORPORATE WELLBEING FIT:

• Supports Glutathione Production

• Supports Cognition & Physical function

• Supports Immune System

• Supports Liver Detoxification

DOSE: 7G PER SCOOP (1 SCOOP/DAY)

Collagen

Experience the benefits of our premium Hydrolyzed Marine Collagen Peptides 10 g (Types I&III) combined with Hyaluronic Acid, Biotin, and Vitamins C & E. Our exclusive formula utilizes low molecular weight peptides for rapid absorption, delivering the most bioactive and potent form of these ingredients in a convenient powdered format. Revitalize your Skin, Hair, and Nails while combatting visible signs of aging. Available in unflavored and zesty lemon options, achieve a more youthful and radiant appearance with ease.

CORPORATE WELLBEING FIT:

• Supports Anti-Aging

• Supports Skin elasticity & Hydration

• Supports Bones & Joints

• Supports Hairs & Nails

• Supports Skin Radiance

DOSE: 12G PER SCOOP (1 SCOOP /DAY)

Vegan Omega 3 Oil with Astaxanthin

With a superior concentration of EPA and DHA, Nilaya’s vegan Omega-3 oil offers optimal support for cardiovascular and cognitive health, free from the contaminants often found in fish oil.

CORPORATE WELLBEING FIT:

• Heart and Brain Health: Supports cardiovascular health and cognitive function, essential for peak performance and longterm wellbeing in high-pressure environments.

• Eye Health: Critical for employees who spend significant time on screens, protecting against digital eye strain.

• Memory Improvement: Enhances memory and cognitive function, helping employees retain information and make informed decisions.

DOSE: 2 SOFT GELS CAPSULES DAILY

Creatine

Enhance your workout performance with Pure Creatine Monohydrate Powder. Increase muscle mass, promote lean muscle growth, and power through your fitness regimen. Trusted by fitness enthusiasts, this high-quality supplement is your gateway to reaching peak physical performance. Elevate your fitness goals with our Pure Creatine Monohydrate Powder.

CORPORATE WELLBEING FIT: Supports Muscle Mass Supports Nervous system Supports Cellular Energy

DOSE: 5G (1 SCOOP/DAY)

Liposomal Resveratrol

Unlock the potential of sirtuins with Liposomal Resveratrol, an advanced formula that activates these vital proteins to promote cellular rejuvenation and longevity. With 100% transresveratrol content, benefit from enhanced bioavailability, aiding in inflammation regulation, cardiovascular support, and overall well-being, for a comprehensive approach to a healthy and vibrant lifestyle.

CORPORATE WELLBEING FIT:

Antioxidant effects

Promotes Cardiovascular Health Anti-inflammatory Neuro- protection Anti-aging Anti-Cancer

DOSE: 500MG PER CAPSULE (3 CAPSULES/DAY)

Lipo CoQ10

CoQ10 is essential for mitochondrial energy production, helping to maintain cellular energy levels and reduce oxidative stress. Ubiquinol Acetate, the superior form of CoQ10, offers enhanced cellular penetration and effectiveness. The 150 mg dosage of liposomal CoQ10 is carefully selected to provide sufficient support for mitochondrial health and energy production, enhancing overall wellbeing and efficiency in a corporate environment.

CORPORATE WELLBEING FIT:

• Boosts Productivity: Enhanced mitochondrial support from Ubiquinol Acetate helps maintain high energy levels, essential for sustaining productivity and focus throughout long workdays.

• Improves Stamina: By optimizing cellular energy production, Lipo CoQ10 supports physical and mental stamina, helping employees handle demanding tasks and reduce fatigue.

• Supports Overall Wellbeing: Better cellular energy and reduced oxidative stress contribute to overall wellbeing, promoting resilience and efficiency in a high-pressure corporate environment.

DOSE: 1 CAPSULE DAILY