Table of contents for Issue 2 in Longevity LO₂ Max

Ricette e Ricordi di Nonno not only holds the practical ingredients for a healthy life, but it is the inspiring story of a simple 16 year old Italian immigrant who, in 1921, left his small town near Naples to move to New York City, where he gave us the recipe to become a centenarian. Frank Iovine was born and raised in New York City, where food has always been at the center of his life. His passion for cuisine began at a young age in the kitchen of his Nonno and Nonna, where he first learned the power of flavor, tradition, and storytelling through food. That passion deepened when he began working at a German deli owned by Bruno, a chef who had escaped East Germany. Bruno taught him how…

Vita Equilibrata (Balanced Life) is a comprehensive one-week holistic health retreat set in the breathtaking landscape of Sicily. This immersive experience combines ancient wisdom with modern wellness practices, offering participants a transformative journey toward physical vitality, mental clarity, and spiritual balance. The retreat weaves together yoga practice, Mediterranean culinary traditions, stoic philosophy, and Italian language introduction—all within the inspiring context of Sicilian culture and natural beauty. LAND OF LONGEVITY & HOLISTIC WELLNESS Sicily offers the perfect backdrop for a holistic health retreat for several compelling reasons: Mediterranean Climate Enjoy mild, pleasant weather year-round, ideal for outdoor yoga practices and wellness activities. Natural Therapeutic Spaces The island provides extraordinary variety of natural environments that promote deep reconnection with life's essential rhythms, wild coastlines, vineyardcovered hills, olive groves, and mountain trails. Authentic…

Nestled in the sapphire waters of the Aegean Sea, about 30 miles off the coast of Turkey, lies a sleepy, sun-drenched island with a secret: people here live so long, they practically forget to die. Welcome to Ikaria, one of the world's five Blue Zones, places where people routinely live past 90, often free of chronic disease, full of energy, and with a quiet kind of joy that's contagious to anyone who visits. Ikaria doesn't follow the rules. Time slows down. Schedules fade. People wake when they're rested and sleep when they're tired, often taking an afternoon nap and staying up into the night dancing or sipping wine under the stars. The roads wind along steep hillsides, past terraced gardens and tiny white churches. In the villages, elders sip herbal…

Magnesium is a vital macromineral, one of the seven essential minerals the body requires in relatively large amounts to function optimally. Often called the “miracle mineral,” magnesium plays a critical role in over 300 biochemical reactions throughout the body, making it indispensable for health and longevity.15 It is the fourth most abundant mineral in the human body and is present in every cell, highlighting just how essential it is for life. About 60% of the body's magnesium is stored in the bones, helping to maintain their strength and structure. The remaining magnesium is found in the muscles, soft tissues, and bloodstream, where it supports vital processes like muscle contraction, nerve signaling, energy production, and heart rhythm regulation. Despite its abundance, magnesium is often overlooked, yet a deficiency can contribute to…

Your microbiome might be the key to a longer, healthier life! The Second Human Genome In recent years, scientists have uncovered one of the most promising frontiers in health and longevity: the gut microbiome. Far from being limited to digestion, the gut is now recognized as a central hub for overall well-being, affecting everything from immune function and brain health to chronic disease risk and the aging process itself.23 The gut microbiome refers to a vast, dynamic ecosystem of trillions of microorganisms, bacteria, fungi, viruses, and more, that inhabit your digestive tract. Often called the “second human genome,” this microbial community is increasingly viewed as a separate organ due to its profound metabolic and immune-related roles.24 When this ecosystem is balanced and diverse, it works in harmony with your body,…

When it comes to living longer and feeling better, we often chase the latest hightech breakthroughs, fancy supplements, and biohacking hacks. But what if the most powerful medicine for your body and soul has been waiting for you all along, just outside your front door? Nature, in its purest forms holds healing powers that no lab can replicate. For thousands of years, humans have instinctively turned to these elements for vitality and renewal. Now, science is catching up, confirming what we've always known: spending time in nature supercharges your health, sharpens your mind, and adds vibrant years to your life. This isn't just about feeling calm or relaxed. Nature doesn't merely soothe us, it rewires us, resets our biology, and reconnects us to the very essence of being alive. Ready…

These small, oily fish are one of the most nutrient-dense foods on the planet— and a quiet superfood when it comes to longevity and vibrant aging. Packed with essential fats, proteins, and minerals, sardines support everything from heart health and brain function to skin vitality and joint resilience. Here's why sardines should have a place in your diet if you're thinking long-term. Rich in Omega-3 Fatty Acids Sardines are one of the best natural sources of omega-3 fatty acids (EPA and DHA)—critical fats your body cannot produce on its own. Benefits for longevity: Reduce systemic inflammation (a major driver of aging and chronic disease) Support brain health and reduce cognitive decline Lower the risk of heart disease by improving cholesterol and blood pressure Enhance mood and emotional wellbeing Natural Source…

Thanks to a concept called neuroplasticity, your brain can change, grow, and strengthen throughout your entire life.53 The key to unlocking this potential lies in your daily habits. Here's how small, intentional activities can transform your brain health and boost your cognitive longevity: Move Your Body Exercise isn't just for your muscles, it's one of the most powerful brain boosters out there. Even a daily walk increases blood flow to the brain, delivering oxygen and nutrients that encourage the growth of new neural connections. Physical activity also releases moodenhancing chemicals like endorphins and serotonin, reducing stress and protecting your brain from decline. Challenge Your Mind Keeping your brain sharp means constantly learning and problem-solving. Puzzles, reading, learning a new language or skill, these activities stimulate neural pathways and promote mental…

In recent years, research has increasingly highlighted the critical role that social relationships play in promoting longevity.58 Strong social bonds contribute to a longer, healthier life, making the quality of our relationships just as important as our physical habits. Social connections can help reduce stress, lower blood pressure, and decrease the risk of chronic illnesses such as heart disease. This is because meaningful relationships provide emotional support, reduce feelings of loneliness, and enhance mental resilience. Additionally, socializing and engaging with others can encourage healthier lifestyle choices, such as exercising, eating better, and managing stress. Conversely, isolation and loneliness have been linked to a variety of negative health outcomes, including increased inflammation, weakened immune function, and a higher risk of premature death. The effects of loneliness on health are comparable to…

Genetics 1 https://medlineplus.gov/genetics/understanding/howgeneswork/epigenome/ 2 https://www.ncbi.nlm.nih.gov/books/NBK532999/ 3 https://academic.oup.com/ageing/article-abstract/41/5/581/47543?redirectedFrom=fulltext 4 https://www.cd-genomics.com/blog/epigenetic-modification-types-applications-diseases-development/ 5 https://pubmed.ncbi.nlm.nih.gov/40345145/ 6 https://www.sciencedirect.com/science/article/pii/S089062381630363X 7 https://pubmed.ncbi.nlm.nih.gov/36595699/ 8 https://www.medicalnewstoday.com/articles/256912#1 The Blue Zones 9 https://www.bluezones.com/ Greek Mountain Tea 10 https://pmc.ncbi.nlm.nih.gov/articles/PMC6116054/ 11 https://pubmed.ncbi.nlm.nih.gov/29914017/ 12 https://www.mdpi.com/1420-3049/25/16/3763 13 https://www.ema.europa.eu/en/documents/herbal-report/final-assessment-report-sideritis-scarca-griseb-sideritis-clandesti-na-bory-chaub-hayek-sideritis-raeseri-boiss-heldr-sideritis-syriaca-l-herba_en.pdf 14 https://www.sciencedirect.com/science/article/abs/pii/S0378874114000695 Magnesium 15 https://www.medicalnewstoday.com/articles/286839#:~:text=Magnesium%20plays%20a%20role%20in,which%20the%20skeletal%20system%20stores. 16 https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/#:~:text=Mg%20deficiency%20can%20have%20profound,%2C%20oste-oporosis%2C%20and%20migraine%20headaches. 17 https://pubmed.ncbi.nlm.nih.gov/10506126/ 118 https://pmc.ncbi.nlm.nih.gov/articles/PMC6024559/ 19 https://pmc.ncbi.nlm.nih.gov/articles/PMC9944083/ 20 https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/ 21 https://pmc.ncbi.nlm.nih.gov/articles/PMC4549665/ 22 https://pmc.ncbi.nlm.nih.gov/articles/PMC11557730/#:~:text=Mg%20deficiency%20can%20have%20profound,%2C%20oste-oporosis%2C%20and%20migraine%20headaches. Gut Longevity 23 https://www.frontiersin.org/journals/microbiology/articles/10.3389/fmicb.2022.999001/full 24 https://pmc.ncbi.nlm.nih.gov/articles/PMC8712374/ 25 https://www.uclahealth.org/news/article/want-to-boost-immunity-look-to-the-gut 26 https://pmc.ncbi.nlm.nih.gov/articles/PMC7589951/ 27 https://pmc.ncbi.nlm.nih.gov/articles/PMC8712374/ 28 https://pmc.ncbi.nlm.nih.gov/articles/PMC5127273/ 29 https://www.nia.nih.gov/news/unique-gut-microbiome-patterns-linked-healthy-aging-increased-longevity 30 https://pmc.ncbi.nlm.nih.gov/articles/PMC3601187/15 31 https://pmc.ncbi.nlm.nih.gov/articles/PMC8712374/ Glow from Within 32 https://www.webmd.com/diet/collagen-health-benefits 33 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108?p=1 34 https://www.health.com/foods-high-in-collagen-7972020 Opuntia 35 https://pubmed.ncbi.nlm.nih.gov/36942614/ 36 https://pubmed.ncbi.nlm.nih.gov/29142394/ 37 https://pubmed.ncbi.nlm.nih.gov/38350502/ 38 https://www.sciencedirect.com/science/article/pii/S0753332224009120 39 https://www.mdpi.com/2673-4389/4/2/21 Nature as Medicine 40 https://pmc.ncbi.nlm.nih.gov/articles/PMC4378297/ 41 https://pmc.ncbi.nlm.nih.gov/articles/PMC6751071/ 42 https://pmc.ncbi.nlm.nih.gov/articles/PMC9665958/ Vitamin D 43 https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ 44 https://www.niams.nih.gov/health-topics/calcium-and-vitamin-d-important-bone-health 45 https://newsinhealth.nih.gov/2023/04/digging-into-vitamin-d 46 https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ 47 https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ 48 https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792 49 https://ods.od.nih.gov/factsheets/VitaminD-Consumer/ 50 https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-d-toxicity/faq-20058108?p=1 Emotional Health 20-51 https://med.stanford.edu/depressiongenetics/mddandgenes.html#:~:text=Heritability%20is%20probably%2040%2D50,(-psychological%20or%20physical%20factors). 52 https://aihcp.net/2024/01/26/neurotransmitters-and-mental-health/#:~:text=Neurotransmitters%20such%20as%20sero-tonin%20(5,disorders%2C%20including%20depression%20and%20anxiety. 53 https://www.verywellmind.com/what-is-brain-plasticity-2794886 54 https://pmc.ncbi.nlm.nih.gov/articles/PMC10355843/ 55…

This article is an exclusive preview from the Urban Longevity Blueprint ebook After years of a peaceful life in the quiet countryside of Germany, I made a bold decision, one that would turn my world upside down. I swapped the serene landscape of rural life for the bustling streets of Palma de Mallorca, Spain. It was a complete shift, a leap into the unknown, but I was ready to dive headfirst into the electric pulse of city life. And truth be told? I've never looked back. Living in Palma has been nothing short of a whirlwind. The city hums with a rhythm on its own, a vibrant fusion of cultures, languages, and lifestyles. People from every corner of the globe converge here, creating a dynamic mosaic of energy and opportunity.…

Greek Mountain Tea, (tsai tou vounou) traditionally known as sideritis, is a wild herbal infusion made from a flowering plant that grows high in the rugged, rocky mountains of Greece. The name sideritis comes from the Greek word sideros, meaning iron. In ancient times, it was believed to heal wounds caused by iron weapons, and even Hippocrates, the father of medicine, praised it for its powerful immune-supporting properties. Grown at elevations above 1,000 meters, the plant flourishes in mineral-rich soil and pure mountain air. These conditions give sideritis its uniquely high levels of antioxidants and essential oils. The tea has a mild, earthy, and slightly floral flavor, and is naturally caffeine-free, making it perfect for any time of day. It's often enjoyed plain or with a touch of honey and…

In ancient times, beauty was not only about appearance. It was considered a reflection of something deeper, something divine. It was intertwined with values like wisdom, strength, and virtue. To be beautiful was to live with purpose, integrity, and connection to the natural world. Today, the idea of beauty is often filtered through modern media, trends, and ideals of symmetry. While aesthetics still play a role, we're also witnessing a quiet shift, a return to something ancient, something true. Across cultures and centuries, there has always been one constant: beauty as a reflection of health and well-being. In ancient Greece, Egypt, and across the Mediterranean, glowing skin, bright eyes, and strong posture were seen not just as attractive, but as evidence of vitality and inner harmony. And that understanding is…

Your Glow-Up Begins At The Cellular Level In the pursuit of beauty and longevity, collagen has become a key focus. Often dubbed the “scaffolding” of the body, collagen is the most abundant protein in the human system, providing structure, strength, and elasticity to the skin, joints, bones, and connective tissues.32 The body naturally produces collagen using amino acids from protein-rich foods. However, as we age, natural collagen production declines, leading to visible signs of aging like wrinkles, sagging skin, and joint stiffness. But collagen's role goes far beyond aesthetics. Emerging research suggests that maintaining healthy collagen levels may be key not only to youthful appearance, but also to overall resilience, mobility, and cellular repair, making it a vital player in the science of healthy aging and long-term vitality.33 Whether through…

Raise your hand if you dream of recipes for a healthy and long life. In our era of technology it is very easy to have all of the information just a click away; however, nobody really knows what the right ingredients for longevity are. History, experience and science tell us the importance of genetics and lifestyle, including a healthy diet, working out both our bodies and our minds, and being actively involved in the world around us. Nonno Angelo Iovine, born in 1903, did not have our same contemporary “lifestyle” concept; in fact, he was not even aware of the potential of the long life elixir he used to practice daily. It was his grandson, Frank Iovine, who spotted the great quality of his grandfather's life. He wanted to share…

A sacred day to reconnect with your essence through the timeless rituals of Mediterranean beauty and longevity. We invite you to pause, nourish your inner light, and awaken ancient wisdom through the skin, the senses, and the soul. This is not a spa day. It is a ritual of remembrance, a sensory journey rooted in ancient beauty, holistic wellbeing, and Mediterranean grace. An invitation to replenish, restore, and return to yourself, in presence, in softness, in radiance. HIGHLIGHTS The Science of Radiant Aging The Soul of Mediterranean Glow Gut–skin connection Glow from the inside out Inflammation & Aging: The silent beauty blockers Collagen, nutrients, and “beauty sleep” Hands-on Ritual: Face yoga & Gua Sha for radiance Ancient Beauty Rituals from Egypt, Greece & Rome Discover oils revered through centuries: Rose,…

Delicious, nutrient-dense and packed with health benefits. Ingredients: Serves: 2-3 200g halloumi cheese 2 large handfuls of arugula (rucola) 1 cup cherry tomatoes, halved 1/3 cup black olives, pitted and halved (Kalamata work well) 2 tbsp extra virgin olive oil 1 tbsp balsamic glaze or lemon juice (optional for dressing) Freshly ground black pepper, to taste Pinch of chili flakes (optional, for a kick) Instructions: 1. Prepare the Salad Base In a large bowl, toss the arugula, cherry tomatoes, and black olives together. Drizzle with 1 tablespoon of olive oil and a splash of lemon juice or balsamic glaze if desired. Set aside. 2. Grill the Halloumi Heat a non-stick grill pan or skillet over medium-high heat (no oil needed; halloumi won't melt). Add the halloumi slices and grill for…

There's something truly special about homemade body scrubs, their beauty lies in their simplicity. Made with everyday kitchen ingredients like sugar, salt, coffee grounds, and nourishing oils such as coconut, olive, or almond, these scrubs are not only effective but incredibly easy to tailor to your skin's unique needs. Sugar scrubs provide gentle exfoliation, making them ideal for sensitive skin, while salt scrubs offer a deeper cleanse, perfect for rougher areas like elbows, knees, and feet. With just a few basic ingredients and a little time, you can create a luxurious, spa-like experience in the comfort of your own home. Here's what you'll need to get started on your DIY body scrub: Spoons for mixing Mixing bowl Measuring spoons or cups A carrier or base oil, such as coconut oil,…

Opuntia Opuntia, also known as prickly pear cactus (Opuntia ficus-indica), belonging to the family Cactaceae is gaining global recognition not just as a traditional food, but as a powerful ingredient in the pursuit of health, longevity, and radiant skin. Native to arid regions, this hardy plant is packed with antioxidants, vitamins, and anti-aging compounds that support both inner vitality and outer beauty.35 Longevity from the Inside Out Opuntia may contribute to healthy aging thanks to its rich profile of bioactive compounds: High in antioxidants – combats oxidative stress, a key driver of cellular aging36 Anti-inflammatory – may reduce chronic inflammation linked to age-related diseases37 Supports metabolic health – shown to aid in blood sugar regulation and cholesterol balance38 Protects liver and cardiovascular function – helps detoxify and improve circulation39 Oxidative…