• ThriveWire
  • Posts
  • Cut Your Risk of Death by 50% with One Simple Change

Cut Your Risk of Death by 50% with One Simple Change

Aerobic fitness, smarter supplements, and the future of aging science.

Author

Andrew Courtney
November 27, 2024

Welcome back to ThriveWire!

This week, we’re tackling some of the most fascinating and practical topics in health and longevity.

We’re talking about the incredible benefits of improving your aerobic fitness (spoiler: it’s a game-changer), how to balance nutrients like Vitamin D and K2 for stronger bones and a healthier heart, and the buzz around metformin and its potential to slow aging.

Let’s dive in and explore what’s possible!

Here’s what’s inside:

  • Aerobic Fitness: The Secret to Cutting Your Mortality Risk in Half 🏃‍♀️ Discover how improving your aerobic fitness can dramatically reduce your risk of all-cause mortality.

  • Vitamin D, K2, and Calcium: Finding the Right Balance for Your Health 💊 Learn how these essential nutrients work together to protect your bones and cardiovascular system, and how to supplement effectively.

  • Metformin and Aging: Why the TAME Trial Matters 🧪 Get the latest on the TAME trial and its potential to revolutionize how we approach aging and healthspan.

  • What Else is Happening This Week? 🤔 A roundup of the latest fascinating resources and news in health and longevity.

Aerobic Fitness: The Secret to Cutting Your Mortality Risk in Half 🏃‍♀️

What if I told you that one of the most powerful ways to improve your longevity doesn’t involve fancy supplements, expensive treatments, or hours in the gym? It’s simply improving your aerobic fitness.

Here’s the mind-blowing statistic: moving from being sedentary to having average aerobic fitness, measured by VO2Max, can cut your risk of dying from any cause in half. That’s right: half.

What is VO2Max, and Why Does It Matter?

VO2Max measures the maximum amount of oxygen your body can use during intense exercise. Think of it as a snapshot of your cardiovascular and respiratory efficiency. Higher VO2Max levels are a strong indicator of better overall fitness and lower risk of chronic diseases like heart disease, diabetes, and even dementia.

Studies consistently show a direct link between higher VO2Max and longer life:

  • A landmark study published in JAMA Network Open found that individuals with low cardiorespiratory fitness had a 500% higher risk of death compared to those with elite levels of fitness.

  • Another study revealed that simply improving from low to average fitness reduces all-cause mortality by about 50%. This makes aerobic fitness one of the most impactful changes you can make for your health.

Why Aerobic Fitness is a Lifesaver:

Aerobic exercise boosts your heart’s ability to pump blood, improves lung capacity, and enhances oxygen delivery to muscles and organs. These changes don’t just keep you fit, they protect you against the leading causes of death, including cardiovascular disease, cancer, and stroke.

How to Boost Your VO2Max (Without Overwhelming Yourself):

You don’t have to become an endurance athlete to reap the benefits. Even small, consistent efforts can make a massive difference:

  • Start Walking: If you’re not active now, begin with brisk walks. Walking 20–30 minutes most days of the week can significantly improve your aerobic fitness.

  • Try Interval Training: High-Intensity Interval Training (HIIT), alternating short bursts of effort with periods of rest, can quickly boost your VO2Max. For example, 30 seconds of sprinting, jump rope, or boxing, then rest for 30-60 seconds, then repeat.

  • Track Your Progress: Many fitness wearables estimate VO2Max, giving you a tangible way to see your fitness improving over time.

The Bottom Line:

Aerobic fitness isn’t just about looking or feeling good, it’s about living longer and better. Moving from sedentary to average fitness cuts your risk of death in half. That’s a survival benefit no pill or treatment can match.

The best time to start was yesterday. The second-best time is today. Lace up your shoes and take that first step. It’s one of the most powerful investments you can make in your future health.

Vitamin D, K2, and Calcium: Finding the Right Balance for Your Health 💊

If there’s one supplement everyone seems to talk about, it’s Vitamin D. And for good reason. Vitamin D plays a critical role in our health, impacting everything from our bones to our immune system. But here’s the catch: while treating a deficiency can make a huge difference, taking mega-doses to push your levels into the stratosphere? Not so much.

Let’s break it down and make sense of the science together.

Why Vitamin D Matters:

Vitamin D helps your body absorb calcium, which is essential for keeping your bones strong and preventing fractures as you age. It also supports your immune system and has been linked to better cardiovascular health. But here’s the thing: more isn’t always better.

If your Vitamin D levels are low, and many people’s are, especially if you live in northern climates or don’t get much sunlight, supplementing can significantly improve your health. But if your levels are already in the normal range, boosting them higher doesn’t seem to offer additional benefits.

The Role of K2 and Calcium:

This is where things get interesting. Calcium is the building block of your bones, but without Vitamin K2, it can end up in the wrong places, like your arteries, where it contributes to plaque buildup and increases your risk of heart disease. Vitamin K2 acts like a traffic cop, directing calcium into your bones and away from your blood vessels.

Think of it this way:

  • Calcium builds your bones.

  • Vitamin D helps you absorb calcium.

  • Vitamin K2 ensures calcium goes where it’s needed (and nowhere else).

How to Know If You Need Supplements:

Here’s my advice: don’t guess, test. A simple blood test can measure your Vitamin D levels and let you know if you need to supplement. Aim for a level of 30–50 ng/mL, which is generally considered optimal for most people.

If your levels are low, a daily supplement of 1,000–2,000 IU of Vitamin D3 is a safe starting point. Combine it with Vitamin K2 (usually 100–200 mcg) to ensure your body handles calcium effectively.

What About Calcium?

Most people get enough calcium through their diet, especially if you eat dairy, leafy greens, or fortified foods. If you don’t, a calcium supplement can help, but keep it moderate, 500–1,000 mg per day at most. Too much calcium, especially without adequate K2 and D, can cause more harm than good.

Key Takeaway:

The goal isn’t to overdo it but to find balance. Treating a Vitamin D deficiency can have a huge impact on your health, but there’s no need to chase sky-high levels. Get tested, supplement smartly if needed, and focus on maintaining that sweet spot where your body thrives.

As always, I recommend talking to your doctor before starting any new supplements. Your health is personal, and a tailored approach is always best.

Metformin And Aging: Why the TAME Trial Matters. 🧪

A lot of buzz surrounds the idea of using existing drugs to combat aging, and one of the most promising candidates in this space is metformin. You might know it as a medication for type 2 diabetes, but researchers have long suspected it could do much more.

That’s where the TAME trial comes in. This groundbreaking study is designed to determine whether metformin can actually slow down the aging process and extend human healthspan.

What is the TAME Trial?

The Targeting Aging with Metformin (TAME) trial is a large-scale, multi-center clinical study spearheaded by Dr. Nir Barzilai, a leading researcher in aging science. The trial aims to enroll 3,000 older adults, aged 65–79, and follow them for six years to see if metformin can reduce the onset of age-related diseases like cancer, cardiovascular disease, and dementia.

Unlike most clinical trials, TAME isn’t looking at just one disease. It’s examining how metformin might delay the biological aging process itself.

Why Metformin?

Metformin has been used for decades to treat type 2 diabetes, and it’s known to be safe and inexpensive. But researchers noticed something curious:

  • People taking metformin for diabetes seemed to live longer and had lower rates of age-related diseases compared to non-diabetics.

  • Animal studies have shown that metformin can extend lifespan in mice and improve markers of healthspan.

Metformin is believed to work by improving insulin sensitivity, reducing inflammation, and influencing cellular pathways like AMPK, which plays a role in energy regulation and aging.

Current Status of the TAME Trial

The TAME trial has faced delays due to funding and logistical challenges, but progress is being made. As of now, recruitment is underway, and the first results are expected in the coming years.

If successful, TAME could provide the first concrete evidence that a drug can target aging itself, something that would be a game-changer for longevity research.

What Could This Mean for Aging Research?

The implications of TAME go far beyond metformin:

  • If the trial shows positive results, it could pave the way for regulatory bodies like the FDA to recognize aging as a treatable condition.

  • This would open doors for developing other interventions aimed at slowing aging, fostering innovation in geroscience and drug development.

  • On a practical level, it could mean longer, healthier lives for millions, with reduced rates of age-related diseases and improved quality of life.

Key Takeaway:

The TAME trial is one of the most exciting developments in aging research. While we don’t yet know if metformin will live up to its promise, the trial represents a major step forward in understanding how we can target aging at its roots. Whether or not metformin becomes a standard tool for longevity, the knowledge gained from this study will undoubtedly shape the future of how we approach aging.

Keep an eye on this one, it could mark the beginning of a new era in medicine.

What Else is Happening This Week? 🤔

Every week, I come across some truly fascinating resources that inspire me, challenge my thinking, or give me new ideas to share with you. Here are a few standouts from this week that I think you’ll enjoy:

And that’s a wrap for this week’s ThriveWire! 💡

Thanks for spending a little time with me this week. I hope you found something here that sparks inspiration for a small step forward on your journey to better health. Longevity isn’t about perfection or quick fixes; it’s about those steady, intentional choices that shape our future selves.

I’d love to hear from you, whether it’s a question, a topic you’d like to see covered, or just a quick note about what resonated with you. ThriveWire is all about community, and your input helps make it a better resource for everyone.

If this week’s edition struck a chord, why not pass it along to a friend or family member? The more we share, the stronger our community becomes, and I’m grateful to have you on this journey with me.

"The secret of getting ahead is getting started." – Mark Twain

Stay healthy,
Andrew Courtney
Founder, ThriveWire

Sent this newsletter by a friend?

How did we do with todays Newsletter?

Your feedback helps us make ThriveWire better.

Login or Subscribe to participate in polls.