Together with Nucleus Genomics, where DNA insights meet personalized longevity planning.
Good morning. It’s July 30th, and Happy Gilmore is back 30 years later to make us all feel old again. Next up; Billy Madison enrolls in medicare.
The rundown for this week:
🚶🏾♀️ Study shows 7,000 steps a day is the benchmark to hit.
💪🏽 NOVOS debuts all-in-one bar.
🤠 Clint Eastwood is thriving at 95.
🦴 Breakthrough in bone density trial.
Let’s get to it. 👇
Fox News - Biohacker Gary Becka joins Fox to discuss the health crisis, and how Americans are micro-poisioning themselves. (Read more)
Women’s Health - The 5 best pilates moves to future-proof your body. (Read more)
HELLO Mag - Clint Eastwood is living his best life at 95. Here’s his protocol. (Read more)
TechCrunch - Twitter founder, Jack Dorsey, debuts app to track sun exposure and vitamin D intake. (Read more)
CBS News - Are you skipping leg day? Longevity and leg strength go hand-in-hand . (Watch Video)
Coveteur - All the details from inside a secret Austrian biohacking resort. (Read more)
FemtechInsider - Menstrual relief goes high-tech, with wearable device from OhmBody. (Read more)
Bonus… Look like Bryan Johnson is teasing a hair-loss protocol for both men and women. First look over here.
IN THE NEWS
Study Debunks 10,000 Step Myth
Good news for all those stuck in a cubicle all day.
10,000 steps a day is officially OUT. The fitness gold standard was cooked up in the 1960s, not because the science said so, but because a Japanese company needed a snappy marketing gimmick for their product, the first commercial pedometer, “Manpo-Kei”.
“Manpo-Kei” literally means “10,000 steps meter” in Japanese, and the number was chosen arbitrarily to get people to use the device.
Holy s*hit is right. Feeling duped?
Time to bust some myths!
Researchers have reviewed data on over 160,000 people from 57 studies between 2014 and 2025, finding that just 7,000 steps a day can deliver clinically meaningful improvements in health outcomes.
Turns out walking 7,000 steps a day slashes your risk of dying prematurely by nearly 47%.
Even better, the data showed:
✅ 38% less dementia risk
✅ 25% less cardiovascular risk
✅ 22% less depression risk
✅ 14% less diabetes risk
And the benefits start at just 4,000 steps. You don’t need to pace the block at midnight to hit an arbitrary number.
Just a little movement, and lot of consistency.
TOGETHER WITH NUCLEUS GENOMICS
Stop Guessing, Start Sequencing
If you’re tracking sleep, steps, macros, HRV (and your ex’s new relationship)…
…why not track your actual disease risk?
Nucleus gives you the inside scoop on your DNA, so you can understand where you're at risk and where you’ve got genetic superpowers. Their genome-test provides clinically validated insights into how your DNA affects everything from inflammation to cognitive decline, helping you understand blind spots, and more importantly, what to do about them.
👉🏾 Ready to jump in? You can get started with a whole-genome test with 10% off utilizing our code.
IN THE NEWS
The First “Longevity” Bar Has Arrived
Meet the snack that’s trying to outsmart Father Time.
NOVOS just launched the first “longevity bar,” blending 140 calories with a cocktail of science-backed ingredients: astaxanthin, taurine, reishi mushroom, cordyceps mushroom, lion’s mane mushroom, and a fruit & veggie blend (broccoli, kale, spinach, sweet potato, sunflower seed, cranberry, chlorella, maitake mushroom, shiitake mushroom).
Does it actually help you live longer? TBD.
But if eating your way to better mitochondria is the path to 100+, at least this one doesn’t taste like chalk.
Did you know that up to 20% of bone mass can be lost in the five to seven years after menopause?
For women, who are disproportionately affected by osteoporosis, losing bone density means more than just brittle wrists or achy hips.
It means increased risk of fractures, decreased mobility, and faster biological aging.
But here’s the good news: bone loss isn’t inevitable.
You can fight back.
A few evidence-backed ways to keep your bones strong:
Lift heavy things (your bones love resistance)
Get enough calcium & vitamin D (yes, mom was right)
Avoid ultra-processed foods (they can leach minerals)
Minimize alcohol & smoking (duh)
Consider supplements or HRT (talk to your doc)
And last bust not least, the future looks bright for osteoporosis patients. 👇
Bones/Muscles Strenght Breakthrough
Exciting breakthrough from Leipzig University.
Scientists discovered that activating a key receptor, GPR133, supercharges bone and muscle strength. Using a powerful compound called AP503, they boosted bone density in mice, even those with
— #Dr Singularity (#@Dr_Singularity)
9:30 AM • Jul 29, 2025
