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Optimal Fasting Window, Fermented Dairy and Heart Health, Exercise Snacks
Why fermented dairy lowers heart risk, how five daily “exercise snacks” slash mortality, and the 'Goldilocks' fasting zone.
Tash Jamieson
September 19, 2025
Superpower Signals — 19 September, 2025
Hi readers 🧀 Cheese lovers, runners, and ravers unite. This week: fermented dairy reduces heart risk, five fast bursts that add up, and the ‘Goldilocks’ fasting window.
One number:
This is a huge increase from 34.0% in the 1990’s [study: PMC10228788]. If you can, breastfeeding is linked with fewer infant infections and a lower risk of breast cancer for mothers [PMID: 26869575].
🍦The Goldilocks zone for eating is 11–12 hours
A large U.S. study found the lowest mortality risk among people who ate within an 11–12 hour window. Eating in under 8 hours increased risk by 34%, while stretching meals across 15+ hours raised it by 25 [the study].
Our take: A 12:12 window might not be the sexiest fasting option, but it’s simple, sustainable — and now linked to better longevity. The “best” fasting window still depends on your age, sex, activity, and goals. But for women especially, a moderate 12:12 approach often does more to protect hormones and energy than stricter fasts.
🥨 Exercise “snacks” slashes death risk
A new U.S. study of 3,293 adults found that just five one-minute bursts of vigorous activity per day (climbing stairs, sprinting, push-ups) was linked to a 44% lower risk of early death, even in people who did no structured exercise [the research].
Our take: Exercise snacks are particularly beneficial for us office workers, who are most at risk not moving for hours on end. Short exercise bursts can flip on genes tied to learning and brain plasticity, while also undoing some of the damage from long hours of sitting [Rhonda Patrick on this]. Next time you are on a 5 min “snack” around the block, listen to Season 1 of Body Electric for more insights [the podcast].
🧀 Fermented dairy linked to lower heart risk
A Finnish study tracking nearly 2,000 men over 20 years found that those who ate more fermented dairy (like yogurt, kefir, and sour milk) had a 26% lower risk of heart attack. Regular milk, on the other hand, was tied to higher risk [the study].
Our take: We often recommend fermented foods in Superpower Action Plans, and for good reason. Adding fermented foods increases gut microbiome diversity and reduces systemic inflammation in as quickly as 10 weeks! Much faster than adding fiber to your diet alone. So if you tolerate it, talk to your doctor about adding a couple servings per week of kefir, yogurt, kimchi, and sauerkraut to your diet to help boost your gut health, support healthy immune function, lower inflammation, and promote longevity [the science]!
“Our take” is a quick, off-the-cuff perspective on the health trends catching our eye this week. It might be a personal anecdote, a gut-check, or a philosophical lens. It’s not medical advice, just our two cents. Read with nuance.
Superpowered by you: Techno for peak performance.
We all know the feeling: You’re on the last mile, the last set, or racing a deadline. Your favorite track hits and suddenly you find another gear. 🚀
Turns out it is not just you. It’s science.
Across a meta-analysis of 139 studies, music was shown to consistently help people perform a little better. You tend to go a bit faster or farther, your mood lifts, and the same effort feels lighter. It can even modestly improve your oxygen efficiency [the research].
Audric, one of Superpowers epic software engineers, started DJing last week and is on the hunt for a stage name…
House and techno usually sit around 115 to 140 BPM. That “fast” range is where researchers see the most benefit for pace, power, and motivation.
So before your next workout, load up a playlist and let’s go 🏃♀️💨
🎧 Got a favourite workout track? Hit reply and we’ll put it on our Superpower Spotify. 🎧
Superpower members have the best life hacks and health stacks. Got one? Reply and we might feature it in the newsletter 🔦
The lab note:
Optimal range: 6–15 ng/mL
What it tests for: Prolactin (pituitary lactation hormone)
What it tells you about your health: Lactation (breastfeeding), fertility, menstrual regularity, sexual function, mood and stress response.
Come join us for a jog (while the weather is still glorious). We’re hosting the next Superpower Run Club on Sunday 5 October!
🏃♀️ Superpower Run Club (Mom's Edition)
📆 Sunday, October 5
📍Marina District, San Francisco
🏃♀️ Distance: ≈4km
💌 RSVP HERE
Leaving you with my all-time favourite running track: Promises - NERO.
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DISCLAIMER: The information provided in this newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making any changes to your health or wellness routine.