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This week's evidence-graded reads
Weekly digest — 2026-11-08
This week at AgeGen: resistance training, potassium and blood-pressure news, GLP-1 body composition, ten diets linked to slower biological aging, and daily menu
Minestrone with Cannellini Beans & Whole-Wheat Pasta
A vegetable minestrone with cannellini beans, small whole-wheat pasta, carrot, zucchini and spinach in a tomato broth — 14 g of fibre and 18 g of protein for 445 calories.
Weekly 150 Minutes of Moderate Activity
The CDC and the NHS both set the adult aerobic target at 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity, or an equivalent mix.
Baked Sweet Potato Stuffed with Black Beans & Yogurt
A baked sweet potato split and filled with warm black beans, plain Greek yogurt, lime and pumpkin seeds — 16 g of fibre and ~1000 µg RAE of vitamin A for 480 calories.
Steel-Cut Oats with Apple, Walnuts & Cinnamon
Slow-simmered steel-cut oats with diced apple, chopped walnuts and cinnamon — a hot whole-grain breakfast with 10 g of fibre for 520 calories.
Talk It Over with Someone You Trust
Pick one person you trust and tell them how you are feeling — the NHS Every Mind Matters guide on naming trusted people in advance and opening the conversation.
Loving-Kindness Meditation — 10 min
Hold someone you love in mind and silently wish them well, then extend the same wishes to yourself, a neutral person, and eventually someone difficult.
Suitcase Carry Core Circuit 12 min
Walk holding a kettlebell or dumbbell in one hand, then switch — the uneven load makes the core work to keep you from leaning, a functional alternative to a typical ab exercise.
Pelvic Floor Exercises 10 min
A ten-minute routine of slow and quick pelvic floor squeezes, done sitting, lying or standing with no equipment — the NHS's own protocol for stronger pelvic floor muscles.
Vitamin A — What the Blood Level Shows
The vitamin A blood test measures retinol circulating in your blood, checking whether the level sits too low or too high — distinct from a beta-carotene test.
MCV — The Average Size of Your Red Blood Cells
Mean corpuscular volume measures the average size of your red blood cells, reported as part of a complete blood count and read alongside the rest of the panel.
Muscle-Strengthening — Two Days a Week
The CDC, NHS and WHO all set the same minimum: muscle-strengthening activity covering every major muscle group on at least 2 days a week, alongside aerobic exercise.