Longevity science is moving fast, and some of the most impactful discoveries come from everyday habits like food, exercise, vision, and lifestyle choices.
This week, four very different studies highlight that theme: a traditional Korean staple showing measurable effects on important metabolic and cardiovascular indicators; a molecular explanation for why sprint workouts kill your appetite (and what that means for metabolic health); an emerging non-surgical option for age-related vision loss; and a behavioural shift where more people are swapping alcohol for low- and no-alcohol alternatives.
1) Kimchi might be more than a side dish
The headline: A new systematic review in Nutrition Reviews suggests that fermented kimchi can nudge several markers of metabolic and cardiovascular health in the right direction.
What researchers did: A UConn-led team analysed nine human studies (2011–2023) on fermented kimchi (not the raw ingredients). Across the pooled data, kimchi eaters saw average improvements in:
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Fasting glucose: −1.93 mg/dL
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Triglycerides: −28.88 mg/dL
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Blood pressure: systolic −3.48 mmHg, diastolic −2.68 mmHg
Why that’s interesting: Diet changes rarely move blood pressure without weight loss or medication, so seeing a few mmHg from a food is notable. Even more intriguing: this happened despite kimchi’s sodium, hinting that fermentation (beneficial microbes, bioactive compounds) may offset sodium’s usual effect.
Caveats: All included studies were conducted in Korea. Results may not fully generalise to other populations or eating patterns. We still need US/Europe trials with diverse participants and standardised kimchi doses.
Takeaway for your routine: If your gut tolerates fermented foods, a small daily serving (think a few forkfuls with lunch or dinner) is a low-effort way to add microbial diversity and potentially support healthier energy and cardiovascular function. If you’re sensitive to salt or on BP medication, check with your clinician and balance sodium from other foods.
2) Exercise appetite curb
The headline: A multi-institution team (Baylor/Stanford/Duncan NRI) in Nature Metabolism mapped how N-lactoyl-phenylalanine (Lac-Phe), a metabolite that rises after intense exercise, suppresses appetite in mice.
What researchers did:
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Injected Lac-Phe into mice → animals ate less without signs of disease.
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Tracked brain activity and found a two-step pathway: Lac-Phe quiets AgRP “hunger” neurons in the arcuate nucleus, which disinhibits PVH neurons that reduce feeding.
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Identified the mechanism: Lac-Phe opens KATP channels on AgRP neurons to dial down their firing. Blocking those channels removed the effect.
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Confirmed that the post-exercise dip in feeding depends on inhibiting AgRP neurons.
Why that’s interesting: Appetite suppression from exercise isn’t just “I burned calories, now I don’t want food.” There’s a discrete, druggable pathway. Lac-Phe surges most after sprinting > resistance > endurance, matching real life: acute intense effort often kills hunger for a bit.
Caveats: Mouse work ≠ human therapy (yet). We still need human dosing, safety, and whether replicating Lac-Phe’s action leads to sustainable fat loss outside the lab.
Takeaway for your routine: If you train for weight management, consider adding short, hard intervals (as appropriate for your fitness). They may amplify that natural “I could eat less now” window, then use it to choose protein- and fiber-rich meals that keep you satisfied when appetite returns.
3) Eye drops for near vision
The headline: At the ESCRS Congress, an Argentinian team reported that pilocarpine + diclofenac eye drops improved presbyopia (age-related near-vision blur) in 766 patients, with many reading 2–3+ extra Jaeger lines within an hour and benefits lasting up to two years for many users.
What researchers did:
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Retrospective single-centre study; twice-daily dosing (optional third).
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Compared 1%, 2%, 3% pilocarpine formulas (all with diclofenac).
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Most participants improved near vision quickly; ~83% maintained useful near vision at 12 months. Reported side effects were generally mild (temporary dimness, irritation, headache), and no serious events were recorded in this cohort.
Why that’s interesting: Non-surgical, on-demand vision improvement would be a huge quality-of-life win for people who misplace readers every hour.
Caveats (important):
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Retrospective and single centre → potential selection bias.
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Pilocarpine can cause night-vision dimming, photophobia, focusing issues, and rare retinal events; chronic topical NSAIDs can stress the cornea.
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Ophthalmology leaders emphasised the need for multi-centre, long-term trials before broad adoption.
Takeaway for your routine: If you’re presbyopic and curious, see an eye-care professional. This is not DIY. For now, think of it as an emerging option that may suit certain patients, pending stronger evidence and individual risk-benefit discussions.
4) Low- and no-alcohol drinks
The headline: A BMJ Public Health analysis of 9,397 adults in Great Britain (2020–2024) found that among people drinking at riskier levels who tried to reduce intake, the use of low-/no-alcohol drinks rose from 35% → 44% (serious attempts) and 26% → 39% (any attempt).
Why that’s interesting: Substitution strategies seem to be gaining traction, especially in older adults, where growth was steepest. That aligns with the explosion of low-/no-alcohol options in the UK and public campaigns like Dry January.
Caveats:
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Observational, self-reported use; doesn’t prove these drinks actually reduce total ethanol consumption.
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Some may interpret “alcohol-free” as kombucha/sodas, muddying the category.
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Use of evidence-based supports (meds/behavioural programs) remained low (~10%).
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Socioeconomic gaps persist; benefits may skew toward the more affluent.
Takeaway for your routine: If you’re cutting back, like-for-like swaps (beer → 0.0% beer, wine → NA wine) can help in social settings. Track total intake honestly; the goal is substitution, not addition. If you struggle to change, consider proven supports (coaching, medications, or structured programs) alongside substitutes.
What this means for your longevity stack
A pattern emerges across these studies:
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Microbiome & fermentation (kimchi) can influence systemic markers: small, daily habits matter.
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Acute intensity (Lac-Phe) changes brain signalling: your workout style shapes appetite later.
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Targeted, personalised tools (eye drops) may solve specific age-related friction points, but evidence and medical guidance come first.
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Harm-reduction strategies (low/NA drinks) can meet people where they are - behaviour change is easier with realistic swaps.
Together, they point to a pragmatic longevity plan: layer simple, repeatable behaviours (fermented foods, smart training, sleep, sunlight, movement), then add tools where they genuinely lower friction.
Product Spotlight
If you’re building a simple, stick-with-it routine while the research evolves, Essentials Plus is our go-to foundation:
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Lion’s Mane to support neuroplasticity and mental clarity.
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L-Theanine + Rhodiola + Panax Ginseng for calm focus and stress resilience, useful on sprint days when you want performance without jitters.
Use Essentials Plus as your daily baseline, then layer lifestyle moves (fermented foods, intervals, sleep) on top. Small changes compound.
