The study titled *“Association of dietary fiber intake with all-cause and cardiovascular mortality in U.S. adults with metabolic syndrome”* (PMCID PMC12460082) examined 10,962 U.S. adults diagnosed with metabolic syndrome from the NHANES 1999–2018 dataset, with a median follow-up of about 102 months. Researchers found that higher dietary fiber intake correlated with lower risks of all-cause and cardiovascular mortality: every additional 5 g of fiber below ~21.7 g/day was linked to a 7% reduction in all-cause mortality (HR = 0.93, 95% CI: 0.91–0.96, p < 0.0001), and those in the highest fiber-intake tertile had a 20% lower all-cause mortality and 39% lower cardiovascular mortality compared with the lowest tertile. Importantly, the protective effect appeared to plateau around ~22 g/day of fiber. The authors conclude that for adults with metabolic syndrome, reaching moderate fiber intake may confer significant survival benefits, particularly in reducing cardiovascular risk. https://pmc.ncbi.nlm.nih.gov/articles/PMC12460082/

Download a free chapter from our forthcoming book, The Vital Being. Go to the classroom here: https://www.skool.com/hololife-academy/classroom/5817d6fb?md=deb55c827a554f03b0a0809c88a24872 🔑 The Core 9 Hallmarks (López-Otín, 2013) 1. Genomic instability – DNA damage from ROS, replication errors, toxins. 2. Telomere attrition – Chromosome shortening leading to senescence. 3. Epigenetic alterations – Disrupted DNA methylation, histone modification, chromatin remodeling. 4. Loss of proteostasis – Protein misfolding/aggregation (e.g., Alzheimer’s). 5. Deregulated nutrient sensing – Overactive mTOR/insulin vs. protective AMPK, sirtuins. 6. Mitochondrial dysfunction – Declining ATP, mtDNA mutations, oxidative stress. 7. Cellular senescence – Accumulation of pro-inflammatory “zombie cells.” 8. Stem cell exhaustion – Reduced regenerative capacity. 9. Altered intercellular communication – Inflammaging and impaired immunosurveillance. 🚀 Expanded Hallmarks (2021–2023) - Dysbiosis – Gut microbiome imbalance driving systemic inflammation. - Chronic inflammation – Persistent cytokine activity (IL-6, CRP). - Disabled autophagy – Failure to clear damaged proteins/organelles. - ECM stiffening – AGE cross-links reduce tissue elasticity. - Altered mechanical properties – Mechanobiological decline in tissue resilience. - Cellular enlargement – Senescent hypertrophic cells with impaired function. - Splicing dysregulation – RNA processing errors linked to cancer and metabolic disease.

Hi! Would you have any tips where to buy a good, small red light&NIR device (preferebly from Finland or EU)? The small devices are sold out in the Hololife center shop, and I am not sure which other supplier to use for a good quality equipment. I have been in knee surgery just few days ago, so I would like to use the light on my knee and hopefully speed up recovery. And then afterwards build up daily habits on red light use to help to boost energy levels through the dark winter period.

What books would you recommend on the concept of holos? 🙌

Free e-book download alert! :) Download your free copy of our Brain Nutrition Guide here: https://www.skool.com/hololife-academy/classroom/5817d6fb?md=69f0bdb2839445bfbdff83892175da0f The brain is the seed of your energy, emotions, and behavior. The potential to improve your mood, productivity and energy levels lies in the positive signals you feed your body and mind each day. Science has revealed general links between nutrition and brain function, which are outlined and thoroughly researched in this book. Biohacker's Brain Nutrition Guide is written by a successful health author, Dr. Olli Sovijärvi (MD), and a neuropsychologist, Inka Land (MSc). This over 160-page guide covers, among other things: - Gut, neurotransmitters, and the vagus nerve - The blood-brain barrier and nutrient transportation to the brain - Different types of brain food categories - Top 10 brain foods - Neuroprotective herbs & foods - Antidepressant foods - Essential micronutrients for brain health and cognitive functions - Five most important links between the brain and the gut - Brain immunity and protection - Brain-protecting dietary habits such as intermittent fasting and calorie restriction