Happy Thursday, Zapien 👋

With spring knocking at the door (at least in our corner of the world), we feel a lot more energized. What about you – are you ready to take up a new hobby that will let you live to a 100? We have a couple of suggestions!

Forever,
Lisa, Karol & Simon

P.S.: We're taking a break next week to learn Pickleball, but we'll be back with the next issue in mid-April.

TODAY’S ISSUE

LONGEVITY BEAT

Have you ever wondered which sport will help you live the longest?

According to various studies, it could be anything that involves a racket and an opponent. And isn't that a bummer: The author who brings this article to you is horrified because she can't hit anything that comes flying at her at a speed greater than 0.5 m/s.

But Tennis, Badminton, Squash, Paddle or Pickleball (had to look that one up, but it seems to be a huge trend) win the longevity game for a variety of reasons:

• They're multidimensional activities, meaning they combine many different aspects, including balance, strength, cardiovascular endurance and mental engagement.

• They require a lot of hand-eye coordination, which deteriorates with age (or sucks to begin with - yep, personal experience talking again) and thus challenge the brain.

• When done right, they incorporate bursts of HIIT exercise.

• Finally, and this is a big one, racket sports are social sports that bring people together and thus can combat social isolation (which is associated with higher mortality).

What remains a bit questionable in our eyes is the fact that racket sports (as well as ball sports like soccer or handball that also score high on the longevity board) are inherently injury-prone and put a lot of pressure on the joints.

Also, while racket sports are balanced in terms of different skills and muscles that are trained, they are one-sided (unless you train both sides by changing racket hands regularly).

Part of the answer, also hinted at in different studies, is that even though the sports win the longevity list, the positive effects may be greater if done in moderation rather than excess.

If you're not convinced (or prefer solitude while working out), solo-longevity sports on the list include cycling, swimming, running and calisthenics.

Before you re-string your tennis racket or start learning how to play Pickleball on YouTube, keep in mind that the studies mentioned are observational, so it's unclear if there's really a cause-and-effect relationship. People who play racket sports may live longer, but do racket sports actually keep them healthy and biologically young?

SHORT HACK, LONG LIFE

Check out this full body exercise that hits almost all of your muscles while challenging your mobility and coordination: The "Turkish Get-Up".

If you think it's just getting up off the floor with a weight, you're about to be humbled. The Turkish Get-Up makes past injuries and current imbalances painfully obvious. It's a great exercise for improving your overall healthspan in terms of practical strength and mobility.

What you need: Traditionally a kettlebell, but you can also use a dumbbell or simply hold a bottle of water.

How you benefit: Total body strength with emphasis on shoulder strength and stability & core rotation.

How it works:

1. Begin lying on right side with weight in right hand.

2. Roll onto your back and extend your right arm, lifting the weight above your head. Keep your eyes on it. On floor, extend left arm and leg at 45° angle. Bend right knee.

3. Press the kettlebell up and roll onto your left elbow, then straighten your left arm to a near-sitting position..

4. Raise hips to form a straight line from left shoulder to right knee, then sweep left leg back to kneel.

5. Stand up from the lunge, keeping the kettlebell overhead and your gaze on it.

6. Reverse steps to return to starting position.

7. Repeat on opposite side.

Did you get it? I didn’t from reading what I just wrote, and I strongly recommend to watch this video.

Practice slowly and focus on controlling the movement. Start with a light weight (or none at all) and gradually increase the load. Never take your eyes off the weight above your face and don't drop it.

RECOMMENDED

Have you ever traveled to a place without a gym and wondered how to do your resistance training? This is just one of the reasons why we recommend owning a set of resistance trainers. A very popular and high quality brand is TRX ("total body resistance exercise").

A suspension trainer set is probably one of the most versatile pieces of resistance training equipment. While pure bodyweight training without equipment is limited to a few "pushing against the floor" movements (e.g. push-ups, air squats, planks), suspension trainers greatly expand your options (without a gym or calisthenics park). All you need is an ancher point (e.g., a door or tree).

Costs: €$ 130+ (usually available via Amazon)

Product: The “Home2 system” is totally sufficient for most use cases. It comes with a training app with numerous exercise videos with a 30-day-trial.

How it works: You set up the strap system by either attaching the over-the-door anchor between a door and its frame, or by tying the suspension anchor around a pole or bar. You can then perform a variety of exercises by either holding the handles or placing your feet in the loops.

ZAPIEN PROTOCOL

Felicitas 🇩🇪 

➤ Workout:
I engage in 4 - 5 bootcamp training sessions per week. This high-intensity workout alternates between sprints (training speed and incline runs) and calisthenics. Additionally, I try to walk whenever possible.

➤ Nutrition & Supplements:
I am really into hormonal health. My passion for hormones led me to build a company called ‘Hormonella’, which is developing supplements for female health. Therefore, I mainly take our own products and swear by the following active ingredients:

• Plant extracts: Vitex agnus-castus, Rhodiola rosea, Melissa, and Alchemilla

• Micronutrients: Magnesium, Vitamin B6, and Folic Acid

Additionally, if needed, I take Omega 3 in the second half of my cycle. I try to eat regularly, avoiding skipped meals. During the week, my diet is mainly plant-based. During the second phase of my cycle, I try to add broccoli, cauliflower, kale, or other leafy greens to my diet.

➤ Sleep:
I am a horrible sleeper, as I regularly sleepwalk. Melatonin, in various dosages, has never helped. The only improvement in my sleep quality has come from taking magnesium in high doses just before bed. I am open to any tips or other suggestions :).

➤ KPIs:
I've just started tracking KPIs. For now, I mainly monitor my sleep, steps, and calorie burn via my Apple Watch.

HEALTH & LONGEVITY NEWS

BECAUSE WE LOVE NUMBERS

⚡️ 9.7 Years⚡️

The  Copenhagen City Heart Study analyzed more than 8000 people over a period of 25 years and found that statistically people playing tennis live nearly 10 years longer.

ABOUT US

Lisa has a PhD in Medical Biology. She was a researcher at Harvard Medical before developing D2C laboratory diagnostics.

Karol is a serial founder who helped thousands of people build healthy eating habits with Upfit.

Simon is a healthcare entrepreneur who brought the doctor online-booking service Doctolib to Germany.

WHEN YOU ARE READY, THIS IS HOW WE CAN HELP YOU

Health Disclaimer

New Zapien’s products and services are not intended to substitute for professional medical guidance. Our content and media offerings do not aim to diagnose, cure, or address any medical issues.