Why Time Speeds Up as We Age

Body Wisdom

Why Low-Intensity Exercise Is for Everyone

In the last issue, we talked about the importance of increasing your VO2 Max[vee-oh-too maks]nounA measurement of how much oxygen your body can use during exercise.Learn MoreClose for healthy longevity[lon-jev-i-tee]nounLiving a long life; influenced by genetics, environment, and lifestyle.Learn MoreClose. Today, we’re building on that by saying you can’t have a peak without a strong foundation. Enter Zone 2 cardio[zohn too kar-dee-oh]nounLow-intensity endurance training that builds metabolic health.Learn MoreClose, lower-intensity exercises that build endurance and support metabolic health. Zone 2 refers to 60-70% of your maximum heart rate—a sweet spot where your body burns fat for energy, sparing muscle glycogen. Zone 2 improves mitochondrial efficiency, reduces insulin resistance[in-suh-lin ri-zis-tuhns]nounA condition where cells in the muscles, fat, and liver don’t respond properly to insulin, leading to impaired insulin sensitivity and potentially prediabetes or type 2 diabetes.Learn MoreClose, and boosts glucose processing by up to 97%.

The trick to Zone 2 is to make sure the exercises are challenging enough to make a difference but gentle enough to do regularly without overexertion. Zone 2 workouts should be easy to recover from, making them perfect for consistent practice. Use the “talk test” to find your Zone 2—exercise at a pace where you can speak short sentences without losing your breath. That’s your Zone 2. Aim for 20-30 minutes of this longevity-boosting cardio, 3-5 times a week. It’s the base of your fitness pyramid, supporting both health and performance.

Did You Know?

Time Speeds Up As We Age

Ever feel like the years fly by faster as you age? There’s a scientific reason for that. Studies suggest that our perception of time speeds up with age because we experience fewer “firsts.” When we’re young, life is full of novel experiences—our first job, first love, first trip abroad—which create vivid memories and make time feel slower. As these firsts become rarer, days blur into routine, and time seems to accelerate.

A 2019 study in Trends in Neuroscience found that novel experiences activate the hippocampus, the brain’s memory center, creating richer, denser memories. Without novelty, fewer memory “landmarks” are created, making time feel shorter in retrospect.

‍You can slow down your perception of time by seeking out new experiences. Travel to unfamiliar places, spend time in nature, learn a new skill, or break daily routines with small changes—like taking a different route to work. Want to slow time without leaving your house? Research also shows that looking at awe-inspiring nature imagery can also slow your perception of time. Novelty doesn’t just enrich life; it also stretches it.

Eat Well

Your Body’s Secret Defense Squad

Polyphenols[pol-ee-fee-nawlz]nounPlant compounds that act as antioxidants.Learn MoreClose are tiny plant compounds with superhero powers—they fight inflammation[in-fluh-mey-shuhn]nounYour body’s response to an illness, injury or something that doesn’t belong in your body (like germs or toxic chemicals).Learn MoreClose, neutralize free radicals, and boost your health at the cellular level. And they also hold the key to living longer and moving better. A Journal of Nutrition study found that older adults with the highest polyphenol live longer! And it gets better. A 9-year follow-up study linked high polyphenol intake to better physical performance, potentially due to how they improve muscle efficiency, reduce inflammation, and boost your body’s defenses. Essentially, they act like a protective shield for your body, keeping you resilient and strong.

‍Get your daily dose of longevity through polyphenol-rich foods like blueberries, green tea, walnuts, spinach, and olive oil—they’re an investment in your strength, mobilitymoh-bil-i-tee]nounThe ability to move freely and easily through a full range of motion.Learn MoreClose, and longevity.