After an amputation, the brain remembers the body’s lost limb : Shots
A new study finds that the brain does not appear to significantly rewire its map of the body after an amputation.
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A rare circulatory problem required Emily Wheldon to have her left arm amputated three years ago. Her brain still thinks it’s there.
“Most days, it just feels like I’ve got my arm next to me,” she says.
The perception is so compelling that Wheldon had to train herself not to rely on the missing limb.
“When I first had the amputation,” she says, “I was trying to put my arm out to stop myself from falling.”
Now, a study of Wheldon and two other people with arm amputations may help explain why they are living with phantom limbs.
Brain scans showed that in all three, “the phantom hand representation is exactly similar to the pre-amputated hand representation,” even five years after surgery, says Hunter Schone, a postdoctoral associate at the University of Pittsburgh who started the project as a doctoral student at University College London.
The finding, which appears in the journal Nature Neuroscience, challenges decades-old research in monkeys and people suggesting that after losing sensory input from a limb, the brain dramatically reorganizes the areas linked to that limb.
“I’m not sure the [new] study really negates that research,” says Dr. Krish Sathian, the chair of neuroscience at Penn State Health, who was not involved in the research. “But the plot thickens, which is always the case in science.”
Sathian and Schone agree the finding bodes well for people who rely on a surgically implanted brain-computer interface to control a prosthetic or robotic limb. The interface depends on the brain maintaining for many years the circuits once used to move an arm, hand, or leg.
A brain map of the body
The news study involved three people who knew they were going to have an amputation because of cancer or some other disease.
Researchers performed MRI scans before and after the amputation to look for changes in the somatosensory cortex, an area of the brain that maintains a detailed map of the body.
“When you touch something with your hand, a certain region’s activated,” Schone says. “If you feel something with your toes, a different region is activated.”
Before the amputation, participants in the scanner would move their fingers, allowing scientists to see which brain regions responded. Up to five years after the amputation, participants imagined moving their missing fingers.
Earlier studies had suggested that after the loss of a hand, the brain would shift the borders of its body map. The area responding to the missing hand would shrink, while the neighboring area linked to the lips would expand.
But that’s not what the team found.
“There’s no evidence that the map of the lips is changing,” Schone says, “which goes completely against all of those old studies that suggest if you lose this body part, this region of the brain is going to completely reorganize.”
Earlier studies were limited because they compared the brains of people who’d already lost a limb with the brains of typical people. The new study appears to be the first to look at the same person’s brain before and after an amputation.
Prosthetic arms and phantom limb pain
Like many people who’ve had an amputation, Wheldon often feels pain in her phantom arm and hand.
“It’s like a throbbing pain that becomes quite unbearable at times,” she says. Sometimes it feels like her wrist is sore, other times it’s like her fingers are cramping.
Previous research suggested phantom limb pain was the result of changes in the brain’s body map. But the new study suggests it occurs because the map hasn’t changed, and the brain is still expecting signals from the missing body part.
“Imagine if you had a nerve that was receiving a highly detailed information for the body and suddenly now it’s receiving some strange, atypical input,” Schone says. “How the brain would deal with something like this?”
It might interpret the input as pain, he says.
If so, he says, the solution may lie in finding a new home for a nerve ending, rather than just leaving it exposed.
An unchanging body map could be a huge boost for the emerging field of brain-computer interfaces, which can allow a paralyzed person to speak or move a robotic arm.
Many of these interfaces place electrodes in the same area of the brain that maintains the body map. So they depend on that map remaining constant over many years.
The new evidence for this “offers a lot of hope for patients with neurological conditions,” Sathian says.
Emily Wheldon isn’t seeking a brain-computer interface that could control a prosthetic left arm.
But she says it’s helpful just to have a scientific explanation of why her missing limb still seems like it’s attached, and sometimes hurts.
“A lot of people don’t realize that you can actually still feel the limb,” she says, “and they’re shocked when I say I’m suffering from phantom pain.”
Wheldon has been able to control that pain with electrical stimulation and a therapy that uses a visual representation of the missing limb. And she says the phantom pain is much less severe than the pain she felt when her arm was still there.
“Back then, the pain was so intense I couldn’t look after my newborn daughter,” she says. Now she’s back at work and able to help her kids get dressed and ready for school.
To Everything There Is a Season | Letter from the Editor(s)
Niteangel Natural Wooden Insect Hotel, Garden Insect House for Ladybugs, lacewings, Butterfly, Bee, Bug
Fine Gardening receives a commission for items purchased through links on this site, including Amazon Associates and other affiliate advertising programs.
The insect nest box provide a safe environment where garden creatures can shelter, hibernate and lay their eggs, the insect house can also keep insects from entering your warm room. The insect hotel makes it easy to find and observe fascinating creatures. the butterfly, bees and ladybugs can use this product as habitat. Dry wood and Bamboo can be home to many insects such as ladybirds and lacewings which eat aphids and help keep your plants pest-free. the insect hotel improve the growth of plants in your yard by attracting beneficial insects. The iron design on the top can keep the insect house from rainwater. Let the insect house have a longer useful life and make the insects more comfortable. If you only have a balcony or yard, the hanging garden shelter is ideal as it provides a choice of suitable habitats in a small area.
How Do You Dry Rosemary Leaves – 4 Different Methods
Rosemary is one of the most versatile and resilient herbs you can grow at home. With its needle-like leaves and woody stems, this Mediterranean native has earned a permanent spot in kitchens and gardens around the world.
Its piney fragrance and earthy, slightly minty flavor complement everything from roasted potatoes and bread to marinades, soups, and even teas.
But here’s the catch: if you grow rosemary, you’ll often find yourself with more sprigs than you can use fresh. And while the plant is hardy, it won’t survive in freezing conditions outdoors. That’s why drying rosemary is one of the best ways to preserve its flavor for months, ensuring you can enjoy that fragrant touch in your cooking all year long.
Unlike delicate herbs such as basil or cilantro, rosemary is tough—it holds onto its essential oils and flavor even after drying. The key is choosing the right method for your climate, kitchen setup, and how quickly you want results.
Harvesting Rosemary
Drying rosemary starts long before you hang it up or pop it into the oven—it begins with the harvest. If you harvest at the right time and in the right way, you’ll lock in maximum flavor.
When to Harvest?
- The best time is just before the plant flowers, when essential oils are at their peak.
- Harvest in the morning, after dew has dried but before the sun gets strong. This is when oils are most concentrated.
How to Harvest?
- Use sharp scissors or pruning shears to cut 6–8 inch sprigs.
- Always cut just above a leaf node. This not only gives you sprigs to dry but also encourages bushier growth.
- Don’t take more than one-third of the plant at a time—your rosemary will stay healthier and continue producing.
How to Dry Rosemary Leaves?
If your rosemary sprigs have a bit of dust on them, give them a quick rinse, but don’t let them soak in water. Gently pat them dry with a towel and leave them to air dry fully—any lingering moisture can cause mold as they dry.
Once the sprigs are completely dry, you’re ready to start the process. There are four easy methods you can use—air-drying, oven-drying, dehydrator-drying, or microwave-drying—so you can pick the one that fits your time and tools best.
Also Read: How to Dry Fresh Basil Naturally?
Method 1: Air-Drying Method
This is the most traditional way to dry rosemary, relying on natural air circulation instead of artificial heat. It’s simple, cost-free, and helps the herb retain much of its natural aroma and oils.
By bundling sprigs together and hanging them upside down in a dry, ventilated space, rosemary gradually loses its moisture while keeping its earthy, pine-like fragrance intact.
- Gather 6–8 rosemary sprigs and tie them together with string or a rubber band.
- Hang the bundles upside down in a warm, dry, well-ventilated area out of direct sunlight (such as a pantry, attic, or unused room).
- To keep dust away, cover the bundles loosely with a paper bag punched with small holes.
- Allow the rosemary to dry for 10–14 days, depending on humidity. It’s ready when the leaves are crisp and crumble easily.
Method: 2 Oven-Drying Method
Oven-drying is a quick and practical way to dry rosemary, especially if you live in a humid area where air-drying may not work well. Using gentle heat, this method removes moisture faster while still preserving most of the herb’s flavor and aroma.
By spreading sprigs in a single layer and drying them slowly at low temperatures, you can have crisp rosemary ready to store within just a couple of hours.
- Preheat your oven to the lowest setting, ideally between 170–200°F (75–95°C).
- Arrange rosemary sprigs in a single layer on a baking sheet lined with parchment paper.
- Keep the oven door slightly ajar to allow moisture to escape during drying.
- Check the rosemary every 20 minutes; drying usually takes 1–2 hours.
- The rosemary is ready when the leaves are brittle and crumble easily once cooled.
Method: 3 Dehydrator-Drying Method
Using a food dehydrator is one of the most reliable ways to dry rosemary, especially if you regularly preserve herbs. This method ensures steady airflow and controlled temperature, which helps retain the herb’s essential oils and flavor with minimal effort.
By laying the sprigs in a single layer and letting the dehydrator do its work, you’ll have perfectly dried rosemary in just a few hours.
- Wash rosemary sprigs lightly if needed, then pat them completely dry.
- Arrange the sprigs in a single layer on dehydrator trays, leaving space for air circulation.
- Set the dehydrator to a low temperature, ideally between 95–115°F (35–46°C).
- Dry for 2–4 hours, checking periodically.
- The rosemary is ready when the leaves are crisp and crumble easily between your fingers.
Method: 4 Microwave-Drying Method
If you’re looking for the fastest way to dry rosemary, the microwave method is your go-to. It’s especially handy when you only need a small batch and don’t want to wait hours or days. While not as gentle as air-drying or dehydrating, it still preserves much of the herb’s flavor and aroma.
By microwaving short bursts at low power, the rosemary quickly loses moisture without burning.
- Rinse the rosemary lightly if needed and pat completely dry with a towel.
- Spread 2–3 sprigs in a single layer between two sheets of paper towel.
- Microwave on low power for 30 seconds at a time.
- Check after each interval and repeat until the leaves are dry and brittle (usually 1–3 minutes total).
- Let them cool before storing to ensure no residual moisture remains.
How to Store Dried Rosemary?
Storing dried rosemary the right way helps preserve its natural oils, aroma, and flavor for as long as possible. Once the sprigs are fully dry, a few simple steps will ensure your herb stays fresh and potent in your kitchen.
Also Read: How to Dry Fresh Lavender From Your Garden?
Tips for Storing Dried Rosemary
- Strip the leaves from stems: Remove the brittle leaves from their woody stems once dry. For best flavor, keep them whole and only crumble when cooking, as whole leaves retain oils longer.
- Choose the right container: Store rosemary in airtight glass jars, metal tins, or food-safe plastic containers with tight lids. Avoid paper bags or loosely sealed jars that let air and moisture in.
- Protect from light: If possible, use dark-colored glass jars to shield the leaves from light, which can fade both aroma and strength.
- Pick the right location: Keep containers in a cool, dry place like a pantry or cabinet, away from direct sunlight, stoves, or dishwashers. Heat and humidity quickly degrade dried herbs.
- Know its shelf life: Rosemary keeps its best flavor for about a year, though it can last longer. Always do a quick sniff test before using.
- Label and date: Mark the jars with the harvest or drying date to track freshness and know when to replace your supply.
With these simple steps, your dried rosemary will stay fragrant and ready to flavor your roasted vegetables, stews, and breads long after the growing season ends.
How to Use Dried Rosemary?
Dried rosemary is a kitchen staple that brings bold, earthy flavor to countless dishes. Even though it’s stronger than fresh rosemary, it’s easy to use once you know how to balance it. From savory mains to homemade seasonings, here are some of the best ways to enjoy your dried rosemary.
- Cooking: Add to roasted potatoes, chicken, lamb, fish, or vegetables. A pinch also elevates soups, sauces, and bread dough. Since dried rosemary is more concentrated than fresh, use about one-third the amount.
- Seasoning blends: Mix with oregano, thyme, garlic powder, and chili flakes for Mediterranean or Italian-style herb blends. Perfect for pasta, marinades, and meat rubs.
- Herbal tea: Steep 1 teaspoon of dried rosemary in hot water for 5–7 minutes. Optional: add lemon or honey for a soothing, digestive-friendly tea.
- Infused oils & butters: Blend rosemary into olive oil and let it steep for a week to create aromatic drizzle for bread or salads. Or mix into softened butter with garlic for a flavorful spread.
- Homemade crafts: Beyond the kitchen, dried rosemary can be used in potpourri, bath salts, or sachets for a refreshing herbal aroma.
With just a few sprinkles, dried rosemary can transform simple meals into fragrant, flavorful dishes—making it one of the most versatile herbs you can keep in your pantry.
Final Thoughts
Drying rosemary is simple, and the method you choose really depends on your needs. If you enjoy traditional gardening practices, air-drying is the gentlest option. For quicker results, the oven or microwave can get the job done, while a dehydrator is perfect if you often preserve herbs and want consistent, reliable results.
No matter which method you go for, having a jar of dried rosemary in your pantry means you’ll always have that earthy, piney flavor ready to enhance your cooking—even when your garden is resting through the winter.
Khaja Moinuddin, a computer science graduate, finds joy in gardening and homesteading. Join him on this blog as he shares his experiences in homesteading, gardening, and composting
Here are 5 things to know about the leadership shakeup at the CDC : Shots
Jim O’Neill is the new acting director of the CDC. Here, HHS Secretary Robert F. Kennedy Jr. swears him in as deputy secretary of HHS on June 9. O’Neill will serve in both roles.
Amy Rossetti/Department of Health and Human Services via AP
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Amy Rossetti/Department of Health and Human Services via AP
It’s been a week of turmoil at the Centers for Disease Control and Prevention. For employees at the public health agency headquartered in Atlanta, the first inkling that something was amiss came on Monday when a planned all-staff meeting was cancelled.
Here’s how events unfolded from there.
1. CDC Director Susan Monarez is out.
CDC Director Susan Monarez led the agency for less than a month. She was confirmed by the Senate in late July, sworn in on July 31, led the agency through a gunman’s attack on Aug. 8, and was forced out of the job this week.
Her attorneys, Mark Zaid and Abbe Lowell, said in a statement that she was targeted because she “refused to rubber-stamp unscientific, reckless directives and fire dedicated health experts.”
Sources who were not authorized to speak publicly on the matter told NPR that Monarez had a meeting that went very badly last week with Health and Human Services Secretary Robert F. Kennedy Jr. That kicked off the drama that played out this week.
The Washington Post broke the story, then HHS confirmed Monarez was out in a social media post on the agency’s X feed. Later, White House press secretary Karoline Leavitt said that she had been fired.
Monarez’s attorneys say that the firing has not been communicated to her by President Trump, and that is necessary because it is a position confirmed by the Senate.
2. Meet CDC Acting Director Jim O’Neill.
Kennedy tapped one of his top advisors to be acting director of the CDC. Jim O’Neill will continue in his role at HHS, while leading CDC. Kennedy announced the move on Thursday in an email to staff obtained by NPR.
O’Neill previously served various roles at HHS under President George W. Bush. Since then he’s mostly run investment funds for billionaire tech investor Peter Thiel. He had a senate hearing for his current role in HHS.
O’Neill was an early supporter of Kennedy’s Make America Healthy Again movement and a vocal critic on social media of the CDC’s role during the pandemic. His social media handle on X is @HHS_Jim.
In the past, he has expressed very strong libertarian views. For instance, he has said he thinks people should be able to be compensated for donating human organs to help incentivize more supply. He made that point in a speech to The Seasteading Institute in 2009: “Eleven people every day die while waiting for a kidney that could save their life. And there are plenty of healthy spare kidneys walking around, unused.”
It’s notable that he’s not a physician or a scientist. Monarez, who held other roles in government, has a doctorate in microbiology, and most CDC directors have had medical degrees. O’Neill’s background concerns Dr. Deb Houry, the chief medical officer of the CDC who resigned this week.
“You can be a great administrator but you do need to at least have a knowledge of how you’d handle an outbreak or an emerging pathogen,” Houry told NPR.
HHS did not immediately respond to NPR’s request for comment.
CDC employees and supporters gathered outside the agency’s headquarters in Atlanta Thursday to rally in support of three leaders who resigned in protest of the firing of CDC director Susan Monarez.
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3. More CDC leaders resigned in protest.
Besides Houry, two other top CDC leaders resigned this week. Dr. Demetre Daskalakis led the National Center for Immunization and Respiratory Diseases, and Dr. Dan Jernigan led the National Center for Emerging and Zoonotic Infectious Disease.
Houry says it became clear very quickly after Monarez was sworn in that she wasn’t going to be able to implement her policy ideas on vaccines.
A key issue for Houry, Daskalakis and Jernigan are the actions Kennedy has taken that align with the views of anti-science activists. Houry told NPR that ethically they couldn’t abide the direction the agency is taking, and she said they wanted to time their departures for impact after the news broke that Monarez was being fired.
“We said, ‘OK, this is our time,'” Houry says. “And we decided to do it together because when a single senior leader leaves, you know, it gets a little blip. But for us, we care about the agency and the people. And this is the way we could make that strong statement.”
4. Rank-and-file CDC employees have been through the wringer.
On August 8, a gunman fired more than 500 rounds of ammunition into the buildings of the CDC and killed Dekalb County Police Officer David Rose. The gunman was motivated by “discontent” with the mRNA covid vaccine and died by a self-inflicted gunshot wound, authorities said. The incident happened after Kennedy’s action on Aug. 6 suspending $500 million in mRNA research grants.
The gunman’s attack also came on the heels of a chaotic and confusing layoff process at CDC, and a radical change in philosophical direction for the agency to focus solely on infectious disease. Kennedy reiterated that change in direction in an email to all CDC staff obtained by NPR.
While infectious disease has always been a priority for the agency, CDC has also tried to mitigate other things that kill Americans, such as injuries and chronic diseases. Kennedy is changing that without a clear explanation of how the federal health infrastructure will address these issues in the future.
5. Eyes are on congress next.
The Senate HELP Committee gave Monarez her hearing, and that committee is chaired by Republican Sen. Bill Cassidy of Louisiana.
Cassidy is a physician who spoke about his personal experiences seeing the devastating illnesses that can happen to unvaccinated children during Kennedy’s confirmation hearing. He said he voted to confirm Kennedy after Kennedy promised to maintain federal vaccine policies — which is not what Kennedy has done.
Cassidy said this week that his committee will conduct oversight of these CDC resignations. The ranking Democrat on the same committee, Sen. Bernie Sanders of Vermont, has called for a hearing on the leadership shakeup. Cassidy has yet to confirm whether that will happen.
Cassidy has, however, called for an important meeting on vaccines to be postponed. The Advisory Committee on Immunization Practices, known as ACIP, announced Thursday that its fall meeting would be Sept. 18-19. Cassidy asked for that to be pushed back.
Kennedy fired all members of the ACIP committee and replaced them with his own roster of people who do not have the same expertise as the fired panel.
Gisele Grayson contributed to this report.
19 of the Best Broccoli Varieties to Grow (Plus 3 Bonus Options!)
1. Belstar
‘Belstar’ is a hybrid variety that is known for growing well in the south in the winter.
With six-inch blue-green heads that reach maturity in about 65 days, this crop can be grown for harvest in both the spring and the fall.
Compact and heat-tolerant, this variety produces plenty of side shoots after the initial crowns are picked.
You can find seeds available in a variety of packet sizes at High Mowing Seeds.
2. Burgundy
‘Burgundy’ is a hybrid sprouting type that grows 24 to 30 inches tall with a spread of about 24 inches.
It matures in roughly 40 days after transplanting, producing a small central cluster followed by abundant side shoots.
The florets are a striking deep purple with pale green stems, adding both color and flavor to the harvest. Tender and mild, they’re excellent fresh in salads or lightly cooked.
You can find this cultivar in bundles of six plants available at Burpee.
3. ButterStem
‘ButterStem’ is a compact hybrid sprouting type that grows about 14 to 16 inches tall and wide.
It forms a small, loose central cluster in about 85 days, then continues to produce numerous slender side shoots for a long harvest.
Both the florets and the buttery-yellow stems are tender and sweet, excellent for quick cooking in stir-fries, roasting, or steaming.
You can find ‘ButterStem’ seeds in packets of 50 or pick up bundles of six plants at Burpee.
4. Calabrese
‘Calabrese’ is an heirloom variety, and a prime selection for Zones 3 to 10. It’s an old Italian type that produces medium to large green heads.
This variety matures in about 65 days and is renowned for its prolific sprouting side shoots following the first harvest.
‘Calabrese’ seeds are available from Eden Brothers in packages of 500 seeds, one ounce, quarter-pound, or one pound.
5. Covina
‘Covina’ is a hybrid heading broccoli that matures in about 75 days.
Plants reach 24 to 30 inches tall and produce compact, tightly domed heads six to eight inches across.
It performs reliably in variable weather, tolerating both heat and cool spells, and carries resistance to Fusarium yellows with intermediate resistance to black rot and white rust.
The firm, uniform heads are ideal for harvesting in late summer or fall and are excellent steamed, roasted, or frozen for later use.
You can find ‘Covina’ seeds available in a variety of packet sizes at High Mowing Organic Seeds.
6. Destiny
‘Destiny’ is a hybrid that has been bred for exceptional heat tolerance in Zones 7 to 11. It produces small to medium green heads tinged with purple in 70 to 75 days.
‘Destiny’ seeds are available from True Leaf Market in quantities of 15 or 1000.
7. Di Ciccio
This is an Italian heirloom suited to Zones 3 to 10 that produces small to medium blue-green heads of non-uniform maturity.
This means that plants will produce heads at different rates, which is nice for a home garden.
Expect to see your first mature heads in as little as 50 days, with more to follow from energetic side shoots.
‘Di Ciccio’ seeds are available from Eden Brothers in packages of various sizes.
8. Eastern Magic
This hybrid was tailored for the colder northeastern regions of the US and Canada, and does well in both the spring and the fall. It produces very large blue-green crowns with superb flavor.
‘Eastern Magic’ also remarkably heat tolerant, allowing those in the colder regions to extend their growing season into the summer. It’s a fast grower that matures in 60 to 65 days.
Burpee sells packets of 100 seeds as well as live plants.
9. Fiesta
‘Fiesta’ is a reliable hybrid heading broccoli that matures in about 65 to 75 days.
Plants are compact and produce uniformly tight, dome-shaped heads approximately six to seven inches across.
This cultivar performs well in both warm days and cool nights, making it adaptable for spring and fall growing, while offering good resistance to Fusarium yellows, black rot, and white rust.
The firm, flavorful heads are ideal for fresh meals or freezing for later use.
You can find ‘Fiesta’ seeds available at High Mowing Organic Seeds.
10. Marathon
‘Marathon’ is a hearty heading broccoli hybrid that reaches 24 to 30 inches tall with a 40- to 45-inch spread.
It forms firm, dome-shaped heads about six inches wide in roughly 70 to 75 days.
Exceptionally cold-tolerant and adaptable, it performs well in both spring and fall plantings, often overwintering in milder climates.
The dense, deep-green heads hold their shape when harvested, perfect for steaming or freezing.
You can find seeds available at Burpee.
11. Montebello
A vigorous sprouting type, ‘Montebello’ is a hybrid between broccoli and Chinese sprouting that reaches about 28 to 30 inches tall with a 20 to 24 inch spread.
Reaching maturity in roughly 75 to 80 days from transplant, this cultivar produces a modest central floret cluster followed by lots of tender side shoots for prolonged harvest.
The stems and florets are exceptionally sweet and buttery.
This broccolini-like plant thrives through warm summer into cool fall and is particularly appealing in salads, stir-fries, or simply steamed.
You can find bundles of six plants for transplanting available at Burpee.
12. Purple Sprouting
This is a very cold-hardy heirloom that produces multiple small, purplish florets on each plant instead of a single large head.
Purple sprouting is suitable for Zones 2 to 11. In areas without particularly steamy summers or harsh winters, you may be able to plant in early spring, midsummer, and early fall, for three successive harvest periods.
Its ability to “winter over” and come up in early spring is a noteworthy feature.
You may serve the florets with leaves and stems attached, as all are quite tender. Also, don’t be surprised when the purple turns to green during cooking!
Heirloom purple sprouting seeds are available from Eden Brothers in package sizes ranging from one ounce to one pound.
13. Purplelicious
A tenderstem hybrid, ‘Purplelicious’ sports purple stems with green leaves and purplish-green florets, rich in antioxidants.
Ready to harvest in about 70 days, the compact, upright plants are approximately 24 inches tall with a similar spread.
‘Purplelicious’ produces a bounty of sweet, colorful side shoots, extending the harvest. The stems are versatile and flavorful, ideal for steaming, roasted, or fresh in colorful salads.
You can find six-plant bundles available at Burpee.
14. Rasmus
‘Rasmus’ is an open-pollinated heading broccoli that matures in 65 to 70 days.
Plants stand about 24 to 30 inches tall and form compact, globe-shaped heads six to eight inches wide.
After the main head is cut, the plant continues to produce side shoots, extending the harvest. The dense, uniform heads are well suited for steaming, roasting, or freezing.
Head to High Mowing Organic Seeds to find seeds in a variety of packet sizes.
15. Romanesco
This ancient Italian heirloom boasts unique chartreuse pointed spiral florets. Grow it in Zones 3 to 10, but beware – it bolts at the slightest hint of high temps.
Start seeds indoors and get them into the ground ASAP in early spring, or sow in late fall, but avoid midsummer heat.
With a gorgeous texture like sea coral, it’s no surprise that this kind has an equally interesting flavor, best described as “nutty.”
What a conversation piece for both the veggie garden and the dinner table!
Romanesco seeds are available from Burpee in packages of 320.
Find more tips on growing Romanesco here.
16. Royal Tenderette
‘Royal Tenderette’ is a sprouting broccoli hybrid that sends up multiple tender stems topped with small, tight florets.
Plants reach about 24 to 30 inches tall with a 12- to 18-inch spread and mature in approximately 50 to 60 days.
Each plant offers two to three harvests over about a month, making it ideal for fresh snacking, salads, or quick sautés.
You can find packets of 50 seeds or bundles of six plants available at Burpee.
17. Santee
‘Santee’ is a purple-sprouting broccoli hybrid that matures in about 80 to 100 days.
It grows approximately 16 to 20 inches tall and forms clusters of purple florets on sturdy green stems.
After the central buds are cut, the plant continues producing side shoots over several weeks, making it ideal for late-fall or overwinter harvests in mild climates.
The tender florets are especially vibrant in salads or quick-roasted dishes.
Find seeds available at High Mowing Organic Seeds.
18. Sun King
This cultivar is a Burpee exclusive that is known for its heat tolerance, and it can be grown successfully in Zones 1 to 11.
Known for its delicious flavor, ‘Sun King’ will produce blue-green heads of six to eight inches in diameter, with plenty of side shoots. These will reach maturity in about 70 days.
Seeds or packs of six plants are available from Burpee.
19. Waltham 29
This heirloom, which was enjoyed by Thomas Jefferson, is noted for its cold tolerance, large blue-green main heads, and proliferation of side shoots.
Perfect for Zones 3 to 10, it matures in a non-uniform fashion for continual harvesting throughout the growing season. Allow 85 days to reach maturity.
Organic ‘Waltham 29’ seeds are available from Eden Brothers in a variety of packet sizes.
In addition to the nine varieties described above, let’s look at three closely related types:
Broccoli’s Delicious Cousins
Here are a few “non-heading” relatives with which you may be familiar. They are cool weather crops that mature quickly in most growing zones.
1. Broccoli Raab
Another type of brassica altogether, broccoli raab (B. ruvo) is also known as broccoletti, Italian broccoli, rabe, and rapini.
Its dark green leaves dominate slender stems with small flower clusters, and its taste is quite bitter.
While resembling broccoli in appearance, botanically it is more closely related to turnips.
Harvest stems with leaves and budded florets in 40 to 60 days, or when they reach about six inches in height. You will be able to enjoy multiple yields throughout the growing season.
Raab seeds are available from High Mowing Seeds in a variety of packet sizes.
Read more about growing broccoli rabe here.
2. Chinese Broccoli
Heirloom Chinese broccoli (B. oleracea var. alboglabra) is also called gai-lan, jie lan, or kai-lan/kailaan.
It, too, is leaf dominant, and boasts shades of glossy blue-green to dark green. Stems are thick, florets are small, and the taste is on the bitter side.
Harvest in 50 to 70 days, or when stems reach about six inches in length and have budded florets.
Kai-lan seeds are available from High Mowing Seeds.
Find Chinese broccoli growing tips here.
3. Broccolini™
Broccolini (B. oleracea aspabroc hybrid) comes to us from Japan.
Though it’s sometimes confused for baby broccoli, it is actually a cross between B. oleracea var. italica and gai-lan (B. oleracea var. alboglabra) that makes for a sweet, thin-stemmed, dark leafy green with small florets.
The name “aspabroc” is derived from the unique flavor that resembles a mixture of asparagus and broccoli.
Expect these to reach maturity in about 60 days. Harvest when stems reach about six inches in length, and before buds open.
Broccolini seeds are available via Amazon in packages of 25.
Read more about growing broccolini here.
It’s Time to Grow Your Own
Though specific planting requirements can vary depending on your local climate, suitable cultivars are available for every region.
Fresh from the garden, this is going to be one of your favorite crops to add to stir-fries, salads, side dishes, and more.
Ready to add delicious broccoli to your garden? What variety will you choose? Share your questions and stories with us in the comments section below!
And for more advice on growing this nutritious cruciferous vegetable at home, check out our other guides:
Biological age tests: Should you get one?
If you’ve heard of billionaire Bryan Johnson, you’ve likely encountered the phrase “bio age testing.”
Johnson, the subject of the Netflix documentary Don’t Die, says he’s on a quest to achieve the lowest possible “biological age” (also known as bio age).
He reportedly spends millions each year on anti-aging treatments—dozens of daily supplements, weekly acid peels for his skin, injections to boost collagen production, hyperbaric oxygen therapy, and plasma infusions extracted from his 17-year-old son’s body.
To determine what’s working, Johnson has undergone numerous tests to assess his bio age. Johnson says these tests show his age is now 5.1 years younger than when he embarked on his anti-aging quest.
Apparently, he’s aging in reverse.
Granted, not everyone’s buying it. A New York Times exposé, for example, claims Johnson’s biological age, in reality, has increased by 10 years.1
Still, Johnson’s “don’t die” crusade is gaining traction.
Bio age tests are a frequent topic on popular podcasts by Peter Attia, Joe Rogan, and Andrew Huberman. Google “bio age testing” and you’ll see dozens of ads for mail-order blood or urine testing kits that claim to reveal your biological age, pace of aging, and more. With prices tumbling into affordability, it’s natural to wonder…
Should you or your client sign up for bio age testing?
If so, which test is best? Just as importantly, what should you do with the information?
In this story, you’ll learn:
What is your bio age?
Your biological age (bio age) refers to how your cells function. It’s not necessarily the same as your chronological age, which refers to the number of candles on your birthday cake.
For example, let’s say Chang, a 50-year-old man, works at a desk, spends his free time in front of the TV, lives in the most polluted city in the world, eats a candy bar for lunch, and smokes. On the other hand, Jabari, a different 50-year-old man, hits the gym several times a week, lives in the mountains, doesn’t smoke, relishes his five servings of veggies a day, meditates, and spends most evenings in his garden.
Genetics aside, you’d be wise to wager that Jabari’s bio age is younger than Chang’s.
How do these tests measure bio age?
Bio age testing kits measure one or more biological markers of aging, also known as biomarkers.
For example, some tests focus on the size of your telomeres, the protective caps at the ends of chromosomes. Others measure DNA methylation, a physiological process that chemically alters DNA.
Once a company isolates and measures these markers from your blood or urine, it plugs the bio data into a formula that calculates your bio age.
However, if you see a doctor with any regularity, you’re likely already tracking some biomarkers of aging. For example, biomarkers such as blood pressure, cholesterol levels, and blood glucose can help predict your risk of future cardiovascular disease, a leading cause of premature death.
What’s the point of biomarker testing?
Biomarker testing can help you monitor your wellness proactively rather than waiting for disease symptoms to appear.
For some, it also serves as a motivator. If you learn you have the bones of someone 20 years older, this may give you the nudge you need to start strength training consistently.
In addition, biomarkers provide objective data, allowing you to track and evaluate various health-related actions quantitatively. By monitoring your blood pressure, you might learn that consistent exercise helps, but your late-afternoon energy drink does the opposite.
5 FREE biomarker tests
You don’t have to be a billionaire (or even a millionaire) to track biomarkers of aging.
In this section, we’ll cover several massively underappreciated, scientifically validated tests you can use to gain insight into your bio age—for FREE.
Before scientists developed high-tech blood-based bio age tests, researchers used these free tests to calculate the pace of aging in the people they studied.
FREE biomarker test #1: Get off the floor
People who are fitter and stronger tend to live longer.2
That’s because muscles do more than just move us around. They also secrete anti-inflammatory substances, help to regulate blood sugar, slow cellular aging, protect the lining of the arteries, and more. All this helps reduce the risk of age-related diseases, such as type 2 diabetes, high blood pressure, and heart disease, a phenomenon we explore in our article, The New Science of Muscle.
Related to strength, your ability to balance is also key. If you’re middle-aged or older and can’t stand on one foot for at least 10 seconds, your risk of dying in the next seven years is double that of someone who can stand for longer, according to a study of 1,700 people.3
The Sitting-Rising Test (SRT) is one way to assess both strength and balance at the same time.
People with low scores on this test have a higher risk of dying from cardiovascular disease, according to a 12-year study of 4,200 adults between the ages of 46 and 75.4
▶ How to measure it
Lower yourself to the floor with your legs in a crisscross position. Then, with your legs in the same position, stand back up. As you stand, notice if you must use a part of your body—hand, shin, knee—as leverage.
To score yourself, start with 10 points. Then, for each body part you used to stand, deduct a point. Subtract a half point if you became unsteady or lost your balance.
Keep in mind that this (and other tests) serve as a proxy for your fitness. A low score indicates that your balance and coordination, muscle strength and power, and mobility may all require some attention.
FREE biomarker test #2: Squeeze a ball
Like the SRT test, your grip strength provides insight into your overall fitness. If the muscles in your hands are weak, the muscles throughout your body are more likely to be weak, too.
Poor grip strength can also predict future muscle weakness. In one study, people with a weak grip were more likely to walk slowly and be unable to rise from a chair, complete rigorous housework, or climb a flight of steps 25 years later.5
Low grip strength has also been associated with:6
- Low bone mineral density
- Increased risk of falls
- Poor nutritional status
- Depression
- Poor sleep, cognitive function, and/or quality of life
- Increased risk of heart disease, cancer, and premature mortality
According to one study, grip strength was a better indicator of longevity (or lack thereof) than blood pressure.7
▶ How to measure it
Grab a standard tennis ball, and squeeze as hard as you can, for as long as you can.
If you can manage 15 to 30 seconds before your grip fatigues, you’re doing fine. Ninety seconds puts you well above average—anything over 90 ranks you solidly in the upper-third percentile.
If you’re below 15, keep in mind that this test is also just one indicator of your overall strength. (And squeezing balls to improve grip strength without training the rest of your body is unlikely to make significant improvements in your overall health and fitness.)
A hand-held dynamometer—available for use at most occupational therapists’ and some gyms—can also test grip strength. (If you’re willing to shell out some cash, you can buy your own for somewhere between $100 and $500.)
FREE biomarker test #3: Stand on one foot
An ability to balance on one foot for an extended period can help reduce your risk of falls, one of the leading causes of injury-related death among older adults.
In addition, many different bodily systems—the eyes, inner ear, skeletal muscles, and brain—must work together to help you stay upright.
Conditions like diabetes, heart disease, and cancer can all affect balance. As a result, an inability to stand on one foot can serve as a warning sign for eroding health and fitness.8
▶ How to measure it
Stand near a wall or chair for safety. Keep your eyes open and hands on your hips. Then, lift your dominant leg and start timing yourself. Once you put your foot down, stop the clock. Repeat the test with your non-dominant leg.
Once you have your times, compare them to the following averages, from a study out of Duke University, to see how you did compared to your age-matched peers.9
| Age | Seconds on one leg (males) | Seconds on one leg (females) |
|---|---|---|
| 30-39 | 59 | 56 |
| 40-49 | 56 | 55 |
| 50-59 | 42 | 48 |
| 60-69 | 40 | 38 |
| 70-79 | 27 | 25 |
| 80+ | 13 | 11 |
FREE biomarker test #4: How you feel
Sometimes you know why you’re tired, such as the morning after binge-watching the last few episodes of a thriller. Once you catch up on your sleep, the weariness lifts.
That’s not the same thing as fatigue, which describes persistent exhaustion that worsens over time and interferes with life. In addition to feeling physically tired, someone who’s fatigued feels mentally dull and emotionally exhausted.
Think of fatigue as an early sign that something’s off, especially if you don’t know the cause.
Let’s say you’ve already ruled out the usual suspects like too much caffeine, dehydration, too much alcohol, medication side effects, chronic stress, or too much or too little exercise. What’s left is likely a sleep disorder or a developing health problem such as anemia, obesity, depression, cancer, or diabetes, to name a few.
If you’re 60 or older, fatiguability—or how worn out you feel after an activity—can also predict longevity.
According to research out of the University of Pittsburgh Medical Center, the higher someone scores in fatiguability, the higher their risk of death in the future.10 Other research has linked high fatiguability with declines in gait speed, walking ability, and other tests of fitness.11
▶ How to measure it
To measure fatigability, use a tool called the Pittsburgh Fatigability Scale. Using a 0 (no fatigue) to 5 (extreme fatigue) scale, rate how fatigued you think you would feel after completing the following activities:
| Activity | Duration | Score (0 to 5) |
|---|---|---|
| Leisurely walking | 30 minutes | |
| Brisk or fast walking | 1 hour | |
| Light household activity | 1 hour | |
| Heavy gardening or yard work | 1 hour | |
| Watching television | 2 hours | |
| Sitting quietly | 1 hour | |
| Moderate-to-high intensity strength training | 30 minutes | |
| Participating in a social activity | 1 hour | |
| Hosting a social event for 60 minutes | 1 hour | |
| High intensity activity | 30 minutes | |
| Add all scores: | ||
If you score less than 15, you’re doing well. Scores between 15 and 24 are a warning sign. Anything 25 and above is regarded as severe, and worth mentioning to your healthcare professional.12
FREE biomarker test #5: Body composition
Despite popular belief, both too little and too much body fat can influence health for the worse, as we explore in our infographic, Is body fat good or bad for you?
| Too much fat raises the risk for: | Too little muscle raises risk for: |
|---|---|
| Heart disease | Heart disease |
| High blood pressure | High blood pressure |
| Cancer | Cancer |
| Fatty liver disease | Stroke |
| Insulin resistance | Insulin resistance |
| Type 2 diabetes | Faster cellular aging |
| Inflammation | Inflammation |
| Joint distress | Depression and anxiety |
| Sleep apnea | Falls and loss of balance |
Your muscle mass also plays a role, which is why someone’s body composition matters more than their weight.
The gold standard methods that estimate body composition—underwater weighing, air displacement (Bod Pod), and dual-energy X-ray absorptiometry (DEXA)—certainly aren’t free.
However, a recent study determined that a good old-fashioned (and cheap) tape measure can provide a comparably accurate estimate of body composition.13
▶ How to measure it
To use a tape measure to keep track of your body fat percentage, measure:
- The widest part of your neck
- The narrowest part of your waist (For some people, this will be at the navel. For others, it might be slightly above the navel)
- The widest part of your hips
Ensure the tape is snug but not so tight that it cuts into the skin. Once you have your measurements, plug those numbers—along with your age, sex, height, and weight—into our FREE Body Fat Calculator, which will take it from there.
Doctor-approved biomarker tests
Depending on where you live in the world, the following tests may not be free. However, as part of routine preventative care, your insurance might cover them.
Doctor-approved test #1: Blood panel
If your primary care doctor recommends yearly blood work, it’s for good reason.
By keeping tabs on several blood markers, you can see if your health is trending toward type 2 diabetes or heart disease, both leading causes of premature mortality.
Many blood markers can also be influenced relatively quickly (within 6 to 12 weeks) through lifestyle changes, supplement protocols, or medications. This makes them practical tools for monitoring whether various lifestyle or medical modifications are working.
▶ How to measure it
If you’re not already doing so, consider having the following blood markers tested annually. Then, talk to your health care professional about what your numbers mean. They might use the following numbers, along with your blood pressure, to calculate a cardiovascular disease risk score.
| Blood marker | Optimal range |
|---|---|
| Total cholesterol | < 200 mg/dL* |
| LDL | < 100 mg/dL for those without heart disease < 70 mg/dL for those with a history of heart attack or stroke |
| HDL | > 60 mg/dL |
| Triglycerides | < 150 mg/dL |
| Alipoprotein B (Apo B) | < 133 mg/dL (males) < 117 mg/dL (females) |
| Lipoprotein (a) | < 30 mg/dL |
| C-reactive protein | < 2.0 mg/L** |
| Fasting glucose | < 100 mg/dL |
| Hemoglobin A1C | < 5.7% |
*Milligrams per deciliter of blood
**Milligrams per liter
Doctor-approved test #2: Bone density
When researchers study healthy super-agers aged 90 and older, strong bones are one of their defining features.14
That may be because, like muscles, bones are live organs that secrete substances that may be beneficial to overall health and longevity.15
For example, bones secrete osteocalcin, a hormone that plays a role in bone remodeling. When osteocalcin circulates in the body, it’s thought to play a role in everything from helping muscles to produce ATP to regulating brain neurotransmitters.
Because of these varied roles, it’s thought that, as bones wear away, osteocalcin levels drop, contributing to many age-related health problems, including diabetes, low muscle mass, and cognitive issues.16 17 (At least, that’s the theory. Most of this research has been done on mice.)
Osteocalcin aside, loss of bone density can, of course, lead to fractures, which can increase your risk of death for up to 10 years after a break.18
It’s especially important to keep tabs on bone health if you’re in any of these high-risk categories:
- You’re female and went through menopause before age 45.
- You’ve been sedentary most of your adult life.
- You take medications such as diuretics or stomach-acid blockers, which are linked with an increased risk of osteoporosis.
- You have a history of nicotine use or excessive alcohol consumption.
- You have a medical condition, such as diabetes or thyroid disease, that raises your risk.
- You have a family history of osteoporosis.
▶ How to measure it
Dual-energy X-ray absorptiometry (DEXA) scans are a type of X-ray that measures the amount of bone mineral content packed into a square centimeter of bone.
Insurance often won’t cover these scans for people younger than 65 unless there’s a documented risk of developing osteoporosis. Out of pocket, the average cost is about $300.
When you receive your DEXA results, you’ll see a T-score that represents how your bone density compares to the average bone density of a young adult with peak bone mass. A T-score of +1.0 to -1.0 means you have normal bone mineral density for someone your age. Anything below -1.0 means you might have osteopenia (low bone mineral density) or osteoporosis (porous bones that are prone to fracture).
Commercial bio age tests
If you have some money to burn, you can learn an awful lot about your body.
Here, you’ll find a quick run-down on some of the more high-tech tests you can get and what they can tell you.
However, before we get into the details, we want to point out a few caveats:
▶ Biological age can vary over time, and by organ. Someone may go through a period of accelerated aging—saying, during a period of intense stress—then their rate of aging may slow as they focus more on recovery. Additionally, organs can age at different rates. For example, someone with heart disease may have a relatively older heart than their kidneys. (Not all tests measure individual organ age, but it’s becoming more common.)
▶ Commercial tests won’t always accurately reflect the changes you’re making. Until more research supports the reliability of these tests, evaluate your behaviors over isolated test results. If you’re eating more fruits and veggies, exercising more consistently, managing stress, and otherwise slaying the healthy lifestyle department, don’t sweat your results. Focus on doing the things we know improve health.
▶ If a company pairs your test results with a hard sell for a proprietary and expensive supplement protocol, be wary. It’s better to share and discuss your results with a trusted health professional than take health advice from a profit-seeking stranger over the internet.
Commercial test #1: DNA methylation
DNA methylation is a biological process that chemically alters DNA. Because the rate of methylation accelerates with aging, it can be used to estimate someone’s biological age and life expectancy, finds research.19 20 21
The Horvath Clock and DunedinPACE both measure specific biomarkers that can be used to better understand someone’s methylation rate. Scientists developed these tests to help other scientists study how various lifestyle factors, environmental exposures, and medicines affect aging. They didn’t develop the tests as a way for the average person to pinpoint their biological age. (Which hasn’t stopped companies from selling DNA methylation testing kits to the public.) They cost about $300.
If you decide to get one of these tests, keep in mind your results won’t give you a complete picture of your health and longevity. Aging typically occurs at varying rates throughout the body. Your liver might age faster than your heart or brain, for example. So if you measure DNA methylation in your blood, that’s all you know about. Put another way, a DNA methylation test isn’t a substitute for your annual wellness checkup or blood work.
Commercial test #2: Telomere analysis
Telomeres—the protective caps on the ends of chromosomes—wear away with age. The length of a telomere can predict how many times a specific cell can divide before dying.
Abnormally short telomeres are associated with several genetic diseases. For this reason, when physicians suspect someone might have inherited a genetic disease, they’ll order a specific type of telomere test—the flow-FISH test—to measure the telomere length in all the cells in a blood sample.22 23
It’s more debatable whether telomere tests can predict aging in healthy people.
Just as importantly, the telomere test marketed to the public, known as the qPCR telomere test, isn’t used in research or medicine. These $100 tests are fine if you’re merely curious—just don’t base health and fitness decisions on your results.
Commercial test #3: VO2 Max
For years, only elite athletes cared about VO2 max, which describes the maximum amount of oxygen that your body can use during exercise.
More recently, however, some experts have suggested that VO2 max can serve as a measure for athletes and non-athletes alike to track the rate at which their bodies are aging.
People with high VO2 max tend not only to be more physically fit but also less likely to develop heart disease, diabetes, cancer, or stroke.24 25 26 27
In an observational study that followed the health outcomes of 5,107 Danish men over 46 years, men with above-average V02 max during middle age lived an average of five years longer than men with below-average V02 max. Each unit increase in VO2 max was associated with a 45-day increase in longevity. The researchers suggested VO2 max may more accurately predict all-cause mortality than high cholesterol, obesity, high blood pressure, and insulin resistance.28
You might think of V02 max as a canary and your aging body as a coal mine.
As you age, your chest wall becomes more rigid, the muscles that surround the lungs weaker, and the oxygen-carrying blood vessels calcified and less elastic. The heart also squeezes with less force, max heart rate drops, muscle mass and strength decline, the mitochondria in cells and muscles lose their effectiveness, among other differences.
In addition to raising your risk for many different diseases, these changes can also affect VO2 max, which tends to decline 10 percent per decade starting around age 30.29 30
In the past, the only way to reliably measure VO2 max was in a fitness lab.
You would wear a metabolic mask and a heart monitor while you ran or cycled to exhaustion. The mask collected your expired carbon dioxide and monitored how much oxygen you sucked into your lungs. This lab-based testing is still the most accurate way to measure V02 max as well as other key fitness metrics such as:
- Max heart rate, or the highest number of times your heart can beat per minute during exercise
- Ventilatory threshold 1, or the point during exercise when the body switches from mainly using fat for fuel to using a combination of fat and glucose or glycogen (stored glucose) for fuel.
- Ventilatory threshold 2, or the point where your body moves away from aerobic metabolism (which uses oxygen) to anaerobic metabolism (which doesn’t use oxygen).
- Tidal volume is the amount of air inhaled or exhaled during each breath
Depending on where you live, you might be able to get your VO2 max tested for around $150.
However, if you don’t have access to a VO2 max clinic, three somewhat less accurate options exist.
▶ The 1-mile walk test
Wear a heart rate monitor as you walk one mile on a flat surface, such as a treadmill or running track. As soon as you complete the mile, record your heart rate and walk time. Then, plug it into the following formula to calculate your VO2 max:
132.853 — (0.0769 × Weight) — (0.3877 × Age) + (6.315 × Sex) — (3.2649 × Time) — (0.1565 × Heart rate)
If that feels like too much math, you can also use a free online tool.
▶ The smartwatch test
Many smartwatches will estimate your VO2 Max for you based on information the watch gathers from your workouts, sex, and age. Compared to in-office testing, smart watches can over- or underestimate V02 max, especially in people who are very out of shape or extremely fit.31
Because of this, you don’t necessarily want to use your smart watch measurement to determine your current state of health. However, it can help you to see trends. For example, does your VO2 estimate drop after a few weeks of skipping your usual spin class? If so, that’s good information to have.
▶ The PR test
Fitness performance correlates with longevity. If you’re getting faster at running a certain distance or can go a longer distance than before, you’re getting fitter and increasing your chances of living a long, healthy life.
One way to test this: the 12-minute run test, also known as the Cooper test. (This is a validated way to estimate VO2 max—and shows about a 90 percent correlation with lab-based measurements.)
Here’s how it works:
Run as fast as you can on a flat surface, such as a treadmill set at a 1 percent incline or running track, for 12 minutes. After 12 minutes, record your distance. Then, plug it into one of the following formulas to calculate your VO2 max.
| Distance in Miles | Distance in Kilometers | |
|---|---|---|
| VO2 Max = | (35.97 x distance in miles) – 11.29 | (22.351 x distance in kilometers) – 11.288 |
In lieu of doing math, you can also use a free online calculator.
How to change your biological age
Try to think of the information you gather about your body as just that—information.
It’s not a moral judgment of who you are as a person.
Just as importantly, it’s not a permanent situation.
- If you’re weaker than other people your age, you can grow stronger.
- If your cholesterol or blood glucose levels are high, you can take steps to lower them.
- If your body is aging faster than your birthdays, consider exploring key lifestyle changes that may help turn the situation around.
You have options. However, most people make two big mistakes when it comes to longevity-related lifestyle changes.
Mistake #1: Ignoring evergreen, big-impact strategies
It’s the simple, boring, “I’ve heard this a million times before” health practices that, when done consistently, add up to a long, healthy life.
We’re talking about things like…
- Eating more minimally processed foods and fewer ultra-processed foods
- Consuming more brightly colored fruits and veggies
- Moving your body regularly
- Getting enough rest and sleep
- Enjoying community, time in nature, and other activities that make life meaningful
- Keeping alcohol intake moderate
- Not using tobacco
- Wearing sunscreen
- Flossing
And that’s just a partial list.
According to thousands of studies, people who practice these and other high-impact strategies not only live longer, but also live better. They’re stronger, happier, and less likely to spend their later years disabled or in pain.
(If you’d like to see where you stand when it comes to big impact health and longevity strategies, check out our FREE Longevity Assessment.)
However, when it comes to health, fitness, and longevity, many people pursue options with minimal impact (at best). They reach for the latest, trendy supplement rather than taking steps to quit smoking, as just one example.
Here’s the thing: Big rock strategies require changes in behavior. If daily physical activity were as easy as popping a pill, walkers and cyclists would clog up the streets in your neighborhood.
(It’s precisely this reason why so many people need the support of a certified health coach who has undergone training in the science of behavior change.)
Mistake #2: Not turning data into action
The data gathered from biomarker aging tests can give you a sense of control.
However…
Data, in isolation, doesn’t lead to a longer life.
Gathering data without changing your behavior is like checking your reflection in the mirror, seeing spinach wedged between your incisors, and leaving it there.
You need to remove the spinach for the mirror check to be worthwhile.
Biomarker testing is the same.
If you don’t use your bio data to inform behavior change, you’re wasting your money and time.
Consider your biomarker data as a baseline or starting point.
Then, use it to assess whether various lifestyle changes or medical interventions are moving you closer to your goal of living a longer, healthier life.
References
Click here to view the information sources referenced in this article.
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Deborah’s Mountain Garden on Vancouver Island
Happy Friday, GPODers!
We’re closing out the week in Canada, as Deborah Sanders shares the trials and tribulations that led her to creating this luscious garden on Vancouver Island in British Columbia. If gardening on an island with a very unique ecosystem wasn’t enough, her property on a small mountain with lots of towering trees added to the one-of-a-kind conditions. However, some trial and error along the way has given her the vibrant, charming, and unique garden she has today.
Hello,
I live on Triangle Mountain, located just outside of Victoria on Vancouver Island, BC, Canada. I often joke that I do yoga in the garden, having made a couple of big mistakes early in planting my garden. When the mountain was developed, they knocked down a few trees, brought in loads of fill, and built the houses in the trees. The front “slope” was in the deep shade of cedars and Douglas fir trees (Pseudotsuga menziesii, Zones 4–6), with only English ivy (Hedera helix and cvs., Zones 5–11) growing. I had a brilliant idea and ripped out all of the ivy and planted seeds. Not a thing grew. We then cut down a cherry, cedar, and two Douglas firs. Yikes—every weed seed saw daylight and grew. While I still had cedars and Douglas firs giving me full shade through part sun, I ran with it.
I bought one of everything and started planting. Going up the slope is challenging, as is coming back down without stepping on anything. Did I say yoga? The first mistake was not terracing; the second is taking the Master Gardeners course after I planted one of everything, only to learn about continuity!
A photo from 2017, when we were using soaker hoses on a sand base, to now with an irrigation system installed with the help of my hubby and friend
The continuity came along with a waterfall of Japanese forest grass (Hakonechloa macra, Zones 5–9) coming down through the rhododendrons.
Another view of the Japanese forest grass waterfall from underneath one of Deborah’s rhododendrons—such a lush scene of greenery.
Then I put in microclover (Trifolium repens var.‘Pipolina’ and ‘Pirouette’, Zones 3–10) instead of grass and have since developed the lower garden around a slate patio, where I can sit and watch my garden grow.
It’s been a journey of learning, exposures, soils, and falling in love with so many species of plants. Many are now in pots spread around the property. Japanese maples—who knew deer love them, hence the pots on decks—peonies, and rhodos: Can you have too many? I have much more, but this is my start and what has kept me busy and agile.
If planting on this extreme slope wasn’t enough, Deborah also made a point to inject extra personality and color with some garden art. A fun metal flower adds even more flair to a colorful section of foxgloves (Digitalis purpurea, Zones 4–9) and orange Peruvian lilies (Alstroemeria aurea, Zones 7–10).
Bright magenta peony and dianthus flowers with silvery blue foliage is a captivating combination in this vignette.
Another fun piece of metal garden art, a funky blue heron, is the perfect complement to the bright yellow blooms of upright wild ginger (Saruma henryi, Zones 5–8).
One last photo, looking down from Deborah’s slope on some bright red poppies (Papaver orientale, Zones 3–7) and a chartreuse Japanese maple: A peek of the small circular patio in the top corner shows what an excellent vantage point that seating area is for enjoying great views of the garden.
Thank you so much for sharing your vibrant and lively garden with us, Deborah! Despite your very challenging conditions, you have managed to create a beautiful landscape that has tons of personality and lots of exciting plant combinations.
How do you manage your garden’s conditions? Are you a meticulous planner, writing to-do lists and crafting site plans? Or do you work on a trial and error basis like Deborah has in her garden? Let us know in the comments, or considering sharing your garden journey with the blog. Follow the directions below to submit photos via email, or send me a DM on Instagram: @agirlherdogandtheroad.
We want to see YOUR garden!
Have photos to share? We’d love to see your garden, a particular collection of plants you love, or a wonderful garden you had the chance to visit!
To submit, send 5–10 photos to [email protected] along with some information about the plants in the pictures and where you took the photos. We’d love to hear where you are located, how long you’ve been gardening, successes you are proud of, failures you learned from, hopes for the future, favorite plants, or funny stories from your garden.
Have a mobile phone? Tag your photos on Facebook, Instagram, or Twitter with #FineGardening!
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Fine Gardening Recommended Products
Planting in a Post-Wild World: Designing Plant Communities for Resilient Landscapes
Fine Gardening receives a commission for items purchased through links on this site, including Amazon Associates and other affiliate advertising programs.
Featuring gorgeous photography and advice for landscapers, Planting in a Post-Wild World by Thomas Rainer and Claudia West is dedicated to the idea of a new nature—a hybrid of both the wild and the cultivated—that can nourish in our cities and suburbs.
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