Table of contents for Issue 3 in Longevity LO₂ Max

BIBIONE Where Coastal Beauty Meets the Soul of Italy Location: Bibione is located in northeastern Italy, in the Veneto region, directly on the Adriatic Sea, between the cities of Venice and Trieste. It is part of the municipality of San Michele al Tagliamento in the Province of Venice. Overview of the Location: Country: Italy Region: Veneto Province: Venice Coast: Adriatic Coast Distances to Major Cities: 90 km northeast of Venice 100 km west of Trieste 60 km south of Udine 650 km from Munich ✔ What Makes Bibione Special: One of the cleanest and widest sandy beaches in Italy ✔ Surrounded by nature and offering a peaceful atmosphere ✔ Home to a renowned thermal spa center (Bibione Thermae) ✔ Known as a family-friendly destination ✔ Ideal for active holidays with…

Ingredients: Serves: 4 800 g (about 1.75 lbs) potatoes (Yukon Gold or baby potatoes work great) 2–3 tbsp olive oil 2–3 sprigs of fresh rosemary, chopped (or 1–1½ tsp dried rosemary) 3 cloves garlic, minced or crushed (optional) Salt and pepper, to taste Optional: a pinch of paprika or chili flakes for extra flavor Instructions: Preheat oven to 200°C (400°F). Wash and cut the potatoes into halves or quarters, depending on their size. Try to keep them uniform for even cooking. No need to peel unless preferred. In a large bowl, toss the potatoes with olive oil, chopped rosemary, garlic salt and pepper. Spread the potatoes on a baking tray lined with parchment paper or foil. Make sure they are in a single layer for maximum crispiness. Roast in the…

5 Easy, nutrient-dense smoothies that will energize your day and nourish your body Green Glow Great for: Skin health and iron absorption Ingredients: 2 kiwis (peeled) 1 handful of fresh spinach ¼ red bell pepper (seeded and chopped) ½ banana (for sweetness and texture) ½ cup apple juice or water Juice of ½ lemon Instructions: Blend until silky smooth. Adjust sweetness with a splash of apple juice or a date if needed. Tropical Iron-Helper Great for: Boosting iron absorption with Vitamin C Ingredients: 1 small ripe guava (peeled and seeded) 1 cup kale (stems removed) ½ cup pineapple chunks ½ banana ½ cup orange juice 1 tsp chia seeds (optional) Instructions: Blend on high until smooth and vibrant green. Vitamin C Power Punch Great for: Overall wellness and hydration Ingredients:…

In a world that often equates busyness with worth and selflessness with virtue, saying “no” can feel like a radical act. But what if it’s not radical at all, just necessary? It’s about recognizing that your time, energy, and emotional bandwidth are finite, and worthy of protection. Every time you say “yes” out of obligation or guilt, you’re with-drawing from an internal bank account that, if ignored, will eventually run dry. Learning to say “no” is about honoring your limits, not out of selfishness, but out of self-respect. THE CONDITIONING WE CARRY For many of us, “no” was never presented as a valid option. We’ve been conditioned, often from a young age, to associate saying no with rejection, failure, or guilt. To say yes is to be helpful, kind, agreeable.…

BEAUTY FARM AND MEDICAL & LONGEVITY SPA Written by Elena and Melisa Koyunseven Photography Courtesy of Bibione Thermae On our recent trip to Bibione, a charming seaside town known for its wide sandy beaches and lush pine forests, we discovered an unexpected gem: Bibione Thermae. As Italy’s only thermal center located directly on the coast and open year-round, it offers a truly unique wellness experience. The thermal water, which rises from deep underground springs (approximately 400–500 meters below the surface) at temperatures of 50–52 °C, is alkaline and rich in bicarbonate, sodium, and fluorine. Its therapeutic properties are offcially recognized by the Italian Ministry of Health. Most impressive was experiencing the full spectrum of wellness offered by both the SPA Beauty Farm and the innovative Medical & Longevity Spa. Together,…

If you are wondering what it has to do with longevity, let us explain: You want to live a long, vibrant life, but you feel overwhelmed about where to start. You know you need to make healthier choices, but sticking with them consistently feels like an uphill battle. You start strong, but before you know it, you’ve reverted to old, unhealthy patterns. And let’s be honest, you’re tired of relying on sheer willpower to make these changes stick.…

Celebrated for its antioxidant and anti-inflammatory properties, resveratrol has been the subject of hundreds of scientific studies exploring its potential to promote heart health, longevity, and disease prevention.38 Resveratrol is a type of stilbenoid, a natural compound produced by certain plants as a defense mechanism against environmental stress, infections, and UV radiation.39 It is most famously found in: Red grapes (especially the skins) Red wine Blueberries and cranberries Japanese knotweed (a common supplement source) Peanuts and pistachios Its structure allows it to act as a potent antioxidant, helping neutralize free radicals in the body that can damage cells and accelerate aging.40 When most people hear the word resveratrol, their minds jump to red wine, and for good reason. Grapes, particularly their skins, are one of the richest natural sources of…

Not long ago, the idea of living to 100 seemed like something reserved for the pages of a science fiction novel or the rare, extraordinary individual. But today, thanks to groundbreaking advances in medicine, improved living conditions, and a greater focus on preventive health, this once-unthinkable milestone is edging closer to reality for many of us. For children born in the 21st century, living past 100 may soon be the rule, not the exception. The Rise of the Centenarian The term centenarian refers to someone who lives to 100 years or more. Right now, there are around 700,000 centenarians alive worldwide. According to projections by the United Nations, that number could grow to 3.7 million by 2050.57 These aren’t just impressive numbers, they represent a profound demographic shift. An entire…

Human connection is not just a nice-to-have, it’s essential! As social beings, we are wired for connection, and the quality of our relationships can have profound impacts on nearly every aspect of our well-being. Neuroscience and psychology provide powerful insights into why human connection is so vital. When we engage in positive social interactions, our brains release oxytocin, often referred to as the “bonding hormone.”61 This neurochemical plays a key role in reducing anxiety, fostering trust, and increasing feelings of closeness and safety. Moreover, connection stimulates the parasympathetic nervous system, which helps the body relax and recover. This is the opposite of the stress-induced “fight-or-flight” response. In essence, being around people who make us feel safe and seen can actually lower our stress hormones and bring our bodies back into…

ADD 7 EXTRA YEARS TO YOUR LIFE! Purpose doesn’t have to be grand, it just has to be yours Have you ever noticed how some people just radiate energy? They wake up with intention, move through their day with meaning, and seem to have a quiet kind of resilience. While it might look like positivity or discipline on the surface, there’s often something deeper at play: a strong sense of purpose. And here’s the truly incredible part, this inner compass isn’t just good for your mindset. It’s good for your longevity. According to a study published in Psychological Science, people with a strong sense of purpose in life may live up to seven years longer than those without one.69 Yes, you read that right. Seven extra years. But what exactly…

One of the biggest challenges is our comfort zone. Our brains are wired to seek what’s familiar and predictable. Change feels uncomfortable, and we naturally resist it. Another major reason habits fail is unrealistic expectations. People often set goals that are either too ambitious or too vague. Without a clear plan, it’s easy to lose direction and give up when results don’t come fast enough. We crave instant gratification, and when progress feels slow, we return to the habits that feel easy and familiar. While willpower and motivation might carry us forward for a short while, real, lasting transformation comes from developing habits that align with who we truly are and support our long-term vision. This is why we have to learn first how to implement small and positive changes…

The circadian rhythm is your body’s internal biological clock that runs on a roughly 24-hour cycle. It controls when you feel awake, when you feel sleepy, and much more, like when your body digests food, releases hormones, and even repairs cells. The word “circadian” comes from the Latin “circa diem”, which means “about a day.” That’s exactly how it works, it’s a daily rhythm that repeats itself over and over, guided mostly by light and darkness. At the core of your circadian rhythm is a part of your brain called the suprachiasmatic nucleus (SCN). It sits in the hypothalamus and is made up of about 20,000 nerve cells.1 The SCN acts like your master timekeeper. It coordinates all the other internal clocks found throughout your body, yes, your organs and…

Some facts Humans Can’t Make Vitamin C Unlike most animals, humans can’t produce their own Vitamin C. We have to get it from food or supplements, making daily intake essential. It Was The First Vitamin Discovered Vitamin C was the first vitamin ever chemically isolated, back in the 1930s. It helped unlock the entire field of nutritional science.27 It Prevented Scurvy In Sailors Before its discovery, sailors on long sea voyages often died of scurvy, a disease caused by Vitamin C deficiency. Once lemons and limes were introduced to their diets, the condition disappeared, giving rise to the nickname “limey” for British sailors. Your Body Doesn’t Store It Vitamin C is water-soluble, which means your body doesn’t store it. Any excess is excreted, so you need to replenish it daily…

We tend to imagine aging as something that begins at 70. But science keeps reminding us: cognitive decline starts in our 30s. Tiny changes, in memory, mental speed, decision-making, begin long before we notice them. By the time forgetfulness becomes visible, the process has already been unfolding silently for decades. So the real question is not “How do we fix aging when it arrives?” It’s “How do we preserve vitality before it slips away?” And that is where one of the simplest, and most over-looked, interventions comes in: Companionship. Not prescribed in pills. But in paws. The Science is Clear: Pets Slow Cognitive Decline In one of the largest studies to date, 7,945 adults over 50 were tracked for memory and mental performance over time. Those who lived with a…

What Is HIIT? HIIT stands for High-Intensity Interval Training. It involves short bursts of intense activity followed by brief recovery periods. For example, a 30-second sprint followed by a 30- to 60-second walk, repeated for 15–30 minutes. The idea is to push your heart rate close to its maximum during the work phase, then allow it to recover before repeating. Unlike steady-state cardio (think jogging for an hour), HIIT workouts are designed to be short but intense, and the results speak for themselves. Efficient Calorie Burn in Less Time HIIT is perfect for those who claim they “don’t have time” to exercise. In as little as 15–30 minutes, a HIIT session can burn more calories than an hour-long run. That’s because the intensity of the workout keeps your heart rate…