A life well-lived, filled with purpose, passion, and love, is the true essence of longevity.

DIET & NUTRITIAN
How Do Ultra-processed Foods Affect Your Health? (8 minute read)

It's no secret that ultra-processed foods have become a staple in our modern diets, making up 60% of the average adult's daily calorie intake. These foods, which can include everything from chicken nuggets to yogurt and sliced bread, have been linked to a large range of health issues, such as obesity, type 2 diabetes, heart disease, and even mental health problems. Recent studies have shown that people who eat an ultra-processed diet tend to eat more food and gain weight quicker than those who consume minimally processed foods. Processed foods, in general, can also alter your gut microbiome due to the lack of fiber. People who try giving them up cold-turkey can experience withdrawal-like symptoms due to the addictive nature of some of the ingredients. It's important to be mindful of what we're putting into our bodies and to make conscious decisions about the foods we consume. Click the article title to find out more about these "food-like substances" and their impact on your health. Action Step: Educate yourself by taking any box of processed food from your cabinet or fridge and Google each ingredient.

SKIN SUPPORT
11 Ways To Reduce Premature Skin Aging. (4 minute read)

The sun is the primary cause of premature skin aging throughout the year. Always use sun protection, whether at the beach or running daily errands, regardless of skin tone. It's best to avoid smoking and limit repetitive facial expressions (like squinting) that can contribute to wrinkles and reduce skin elasticity. A diet rich in fresh fruits and vegetables can reverse skin damage and provide the building blocks for healing. As a daily routine, regular exercise, gentle skincare, and daily moisturizer application are crucial for maintaining skin health. Avoid skin cleansers that cause stinging or burning, which can also accelerate skin aging. Click the link above to read more about how lifestyle changes, even later in life, will improve your skin's health. Action Step: After reading the article, evaluate where you stand in caring for your most important organ.

FITNESS & EXERCISE
Weekend Warriors Have Similar Heart Health to Those Who Exercise Daily. (4 minute read)

Exercising only on weekends (or two days per week) can significantly improve your heart health. A recent study found that people who worked out only on weekends had similar reduced risks of heart conditions as those who exercised throughout the week, as long as they reached at least 150 minutes of exercise per week. Exercise strengthens your heart muscle, regulates blood pressure, and improves cholesterol levels, regardless of when you workout. Choose simple workouts, set achievable goals, and diversify your workout routines for the best results. Your fitness routine does not to be elaborate or complicated to be effective. Check out the full article to see the research behind this claim. Action Step: Simply choose two days out of the next seven and work out for about an hour.

STRESS MANAGEMENT
Sleeping in a Room With Even a Little Bit of Light Can Hurt a Person's Health (3 minute read)

How often do you fall asleep in front of the TV or with the lights on? Research shows the importance of ensuring your sleep environment is as dark as possible. Even a tiny amount of light exposure during sleep can negatively effect your metabolic health, which leads to insulin resistance and other changes in your body. Sleeping in a dark room helps reset your body's natural sleep and wake cycle and encourages the production of hormones like melatonin and human growth hormone (HGH). To improve the quality of your sleep, try to avoid using electronic devices before going to bed. Being well-rested helps you deal with the stressors of everyday life. Read the article above to see how simple changes to how you sleep will improve your overall health. Action Step: Ensure your room is as dark as possible before falling asleep to maximize the benefits of sleep.

BRAIN HEALTH
Why people are stepping into subfreezing chambers that are -300 degrees Fahrenheit. (5 minute read)

Whole-body cryotherapy is a popular new therapy that involves exposing the body to extremely low temperatures to aid in injury recovery. The therapy works by cooling the skin, which limits blood flow and potentially reduce pain while speeding up the healing process. Therapy sessions typically cost around $30 and should be limited to no more than five minutes. While there is limited research on the safety of cryotherapy, it may provide additional benefits such as reducing free radicals, simulating exercise effects on the body, and improving mental health symptoms. Check out the article above to gain better insight into cryotherapy. Action Step: Do a little more research and give it a try yourself.

HEART HEALTH
8 Habits for Good Heart Health May Slow Biological Aging: Study Explains How. (6 minute read)

Taking care of your heart's health is crucial if you want to live a long and healthy life. According to this recent study, maintaining good cardiovascular health can slow down the rate of biological aging, which can increase life expectancy and reduce age-related health risks. Researchers used the Life's Essential 8 Checklist to assess the biological age of participants and found that those with good cardiovascular health had a younger biological age than their actual age. This indicates that adopting heart-healthy habits, such as a proper diet, regular exercise, adequate sleep, quitting smoking, and managing blood sugar and blood pressure levels, can help slow down biological aging and improve overall health. You can learn more about these habits by reading the entire article and using the checklist provided to determine where you stand. Action Step: Give yourself a rating on each item on the Essential 8 Checklist.

Black Card Quiz:

These are tough, but if you were born before 1977, you should get at least 5 of these correct. Topic: GOOD TIMES

Questions:
A. What was the name of the housing project where the Evans family resided?
B. What was the profession of Florida Evans, the mother of the Evans family?
C. What was the name of the diner where the characters often gathered?
D. What year did "Good Times" first premiere?
E. What occupation did the character Michael choose as an adult?
F. Thelma Evans' husband, Keith Anderson, was about to play for which professional team before suffering a career ending injury?
G. Good Times is a spin-off of which popular 70’s show?
H. Which famous television producer was one of the creators of "Good Times" and “All in the Family”?
I. What was the TV network that originally aired "Good Times"?
J. Which character on the show was named after one of the creators of "Good Times".

UNWIND
Music sooths the soul, so we polled our readers to find some nice tracks to relax & chill out to. Here’s what we got:

Don’t Stop the Chop! - 14KT
Getaway - Stacy Barthe, Machel Monta, DJ Tunez
Soul II Stro - Stro Elliot
Closer - Baby Rose ft. DESTIN CONDRAD
Lonely At The Top - Asake
Lay Low - BLK ODYSSY & BNXN fka Buju
Peng Black Girls (Remix) - ENNY ft. Jorja Smith
Paradise - Terrace Martin & Alex Isley
Wu Punk - Georgia Anne Muldrow
Morning Blue - Gaidaa
Leveled - Durand Bernarr
Me & U - Tems
How Much Can a Heart Take - Lucky Daye & Yebba
LoveKills!!! - 9th Wonder

Quiz Answers:

A. Cabrini-Green
B. Waitress
C. Sonny's Place
D. 1974
E. Architect
F. Chicago Bears
G. Maude
H. Norman Lear
I. CBS
J. Michael Evans