Your Weekly Cure

Good night! Here’s some refreshing news: you don’t need a pricey supplement stack or the latest TikTok health hack to live longer, feel better, and protect yourself from chronic disease. This week’s roundup proves that everyday choices—like what’s on your plate, how much you walk, and who you connect with—pack more punch than you think.

Mediterranean Diet + Lifestyle = 31% Less Diabetes Risk

If you thought the Mediterranean diet was already good for you, Spain’s PREDIMED-Plus trial just upped the ante. Over six years, older adults who paired the diet with calorie control, regular exercise (think brisk walks), and coaching support slashed their risk of type 2 diabetes by 31%.

They also lost ~7 lbs and trimmed their waistlines by more than an inch—without extreme restrictions. The key? Whole grains, fruits, veggies, legumes, nuts, and olive oil…plus movement and accountability.

Takeaway: Don’t just eat like a Mediterranean—live like one.

9 Foods Your Gut Will Thank You For

Harvard- and Stanford-trained gastroenterologist Dr. Saurabh Sethi shared his “gut nine”—foods that keep your digestion smooth and your microbiome happy:

1. Slightly green bananas (resistant starch FTW)

2. Rice (yes, it belongs!)

3. Antioxidant-loaded berries

4. Chia seeds

5. Probiotic yogurt

6. Nuts (heart + brain bonus)

7. Leafy greens

8. Olive oil

9. Plenty of water

👉 Gut check: If your cart looks like this, your gut bugs will throw a party.

Five Free Longevity Hacks

Want to add years to your life without spending a dime? Research says these habits can do the trick:

Walk 7,000–10,000 steps/day instead of doomscrolling

Swap 2 ultra-processed foods for fruits/veggies

Sleep 7+ hours (quality > quantity)

Stay socially connected (friends, volunteering count)

Practice optimism (linked to 15% longer lifespan!)

 Try this week: Replace one scroll session with a walk, text a friend, and swap chips for berries. Small wins, big payoffs.

Used by Execs at Google and OpenAI

Join 400,000+ professionals who rely on The AI Report to work smarter with AI.

Delivered daily, it breaks down tools, prompts, and real use cases—so you can implement AI without wasting time.

If they’re reading it, why aren’t you?

Join 400K+ pros

Your challenge: Pick one gut-friendly food to add, one longevity hack to try, and aim for a Mediterranean-style dinner this week. Future you will thank you.

Nature the cure