Health
Finding the sleep ‘sweet spot’ could help you live longer, study suggests
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How long you sleep could be linked to how long you’ll live.
A new study, published in the journal Nature, found that people who slept too little or too long showed signs of “older biology.”
Researchers from Columbia University in New York used global biobank data from about 500,000 people who disclosed self-reported sleep duration in a 24-hour period, including naps.
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Reported sleep times were compared with 23 biological aging clocks, estimating whether various parts of the body looked biologically older or younger than the individual’s actual age.
Short and long sleep were both linked with signals of a higher biological age. They were also associated with a higher risk of future diseases and all-cause mortality, the researchers found.
According to study results, short sleep and long sleep were both linked with signals of higher biological age. (iStock)
In nine of the aging clocks, the researchers found “statistically significant” links between sleep and aging, including in the brain, heart, immune system and skin.
Those with the “lowest biological age gap” were women who slept for 6.5 to 7.8 hours and men who slept for 6.4 to 7.7 hours, according to the study.
Longer sleep had a stronger link to psychiatric-related outcomes, while short sleep had more physical impacts on cardiovascular, metabolic, musculoskeletal, psychiatric, neurological, pulmonary and gastrointestinal conditions.
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The U-shaped results also showed that shorter sleep led to a 50% higher relative risk for all-cause mortality, while longer sleep had about a 40% higher risk.
The researchers noted that self-reported sleep poses a limitation to the study. As it was observational in design, it does not prove that sleeping exactly six to eight hours will slow aging.
Both women and men who slept roughly six to eight hours showed the lowest signals for biological aging. (iStock)
Saema Tahir, MD, a New York-based board-certified sleep medicine physician, reflected on these findings in an interview with Fox News Digital.
“Sleep is really when the body does its most critical repair work, including cellular restoration, immune regulation, hormonal balance, and even clearing out metabolic waste from the brain through what we call the glymphatic system,” said Tahir, who was not involved in the study.
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“When sleep is consistently too short or too long, those processes get disrupted. Over time, that disruption accumulates at the cellular level.”
This effect is proven in increased inflammatory markers and cellular changes, which are “hallmarks of accelerated aging,” Tahir noted.
“So, the relationship isn’t just correlational; there are real physiological mechanisms connecting poor sleep to the body aging faster than it should.”
“Sleep is really when the body does its most critical repair work,” the doctor noted. (iStock)
Tahir cautions her patients not to treat the six- to eight-hour recommendation as a “rigid prescription,” as sleep is individualized.
For example, a healthy 25-year-old and a 70-year-old with cardiovascular disease have “very different sleep architecture and needs,” according to the expert.
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“What I tell my patients is to use that range as a starting framework, but pay attention to how you feel,” she advised. “Are you waking up refreshed? Can you stay alert throughout the day without caffeine propping you up? Those functional cues matter just as much as the number on the clock.”
For certain people, like pregnant women, athletes and people recovering from illness, these sleep needs can shift “considerably.”
As sleep is individualized, a rigid six- to eight-hour framework may not work for everyone. (iStock)
“Sleep duration is important, but … getting adequate sleep and REM sleep that allows our bodies to heal, clear, process and repair is much more important,” Tahir said.
Regardless of sleep time, those who don’t achieve quality sleep often struggle, she shared.
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“I’ve seen patients who log seven hours but spend most of that time in light sleep, barely touching the deep slow-wave or REM stages that are most restorative,” Tahir said. “They age just as poorly, sometimes worse, than someone getting six hours of genuinely consolidated, high-quality sleep.”
Deep sleep is the phase when growth hormone is released and tissue repair peaks, and REM sleep is “critical” for cognitive health and emotional regulation, according to the expert.
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“So, chasing hours without addressing sleep fragmentation, sleep apnea or poor sleep architecture is missing the bigger picture,” she said.
The takeaway from this study, according to Tahir, is that sleep is not a “lifestyle luxury,” but a “biological necessity with measurable consequences for how we age and how healthy we are.”
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There’s still a cultural tendency to see sleep deprivation as a “badge of productivity,” which she pushes back against. “But I also want people to avoid the other extreme — health anxiety about their sleep can actually make sleep worse.”
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The sleep expert concluded that “consistent, good-quality sleep is one of the most accessible tools we have for healthy aging.”
“It doesn’t require a prescription or expensive intervention — it requires prioritization.”
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As GLP-1 weight-loss medications gain traction, the peptide market is experiencing a surge in interest.
A variety of peptides — commonly marketed for weight loss, muscle building, injury recovery and other uses — have emerged as largely unregulated drugs sold through both licensed compounding pharmacies and unverified vendors.
The U.S. Food and Drug Administration is set to evaluate whether to loosen regulations on several peptides during a meeting this summer.
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Peptides are short chains of amino acids — the building blocks of proteins — that play key roles in biological functions, according to the National Institutes of Health. Peptide drugs are lab-made versions of natural molecules in the body that are designed to mimic or influence biological signals to treat disease, experts say.
GLP-1s are “incredibly effective at what they do when it comes to changing body composition, benefiting metabolic health, cardiovascular health [and] neurologic health,” the expert said. (iStock)
Though the peptide market has been described as the “Wild West,” demand remains strong, potentially challenging pharmaceutical giants that dominate the GLP-1 market.
Dr. Alex Tatem, an Indiana-based board-certified urologist with expertise in men’s health and peptides, discussed how “life-changing” GLP-1s kicked off the rise of peptides.
“These were all medications that were designed to help people live well and live as healthy as possible.”
“They are incredibly effective at what they do when it comes to changing body composition, benefiting metabolic health, cardiovascular health [and] neurologic health,” he said. “These are truly miracle compounds, and as a result we’ve seen an explosion of interest – not just on the pharmaceutical side or the doctor’s side, but from the general public.”
According to Tatem, the challenge is that nearly all commercial GLP-1 products are administered in a single-dose weekly pen, which works for the “overwhelmingly majority” of patients, but not for everyone.
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“There are patients I can prescribe tirzepatide to and they can do OK with a once-a-week [dose], but they end up developing nausea with that initial injection – and then by the end of the week, they’re hungry again.”
Because some patients respond better to smaller, more frequent doses — an option not offered by commercial drugs — compounding, or the customization of medications, has grown in popularity, Tatem said.
Several GLP-1 weight loss medications have been approved by the FDA with positive results from consumers. (iStock)
“We’ve had compounding pharmacies that have now developed compounded versions of semaglutide and tirzepatide that allow that sort of dosing flexibility,” he said.
“The reason compounders had to do this was because there was so much demand for GLP-1s that there was actually a national shortage.”
Current legislation allows compounders to step in during widespread national shortages, according to Tatem, prompting the industry to invest millions of dollars into developing and manufacturing these drugs.
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Once commercial pharmaceutical companies could catch back up, compounders continued making these medications in smaller batches for custom doses, allowing for more patient accessibility.
“That creates a huge clash between commercial pharmaceutical companies and compounders, because commercial pharmaceutical companies view that as an infringement of their property,” Tatem noted.
The expert noted a “huge clash” between pharmaceutical companies and compounding pharmacies in peptide production. (iStock)
Tatem raised concerns about the FDA’s regulation of compounding pharmacies, warning that it could limit patients’ access to customized medications.
“That is a real concern for clinicians like me who really care more about patient access, making sure we can get the right medication to the right patients at the right time,” he said.
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Some peptides have been widely administered for more than a decade without major health complications like toxicity or cancer, according to Tatem.
“These are compounds that haven’t gone through the full FDA approval process that you would normally see for a commercial drug, [yet] we didn’t see anything adverse,” he said.
The FDA plans to consider loosening restrictions on several peptides during a summer 2026 meeting. (Issam Ahmed/AFP)
In September 2023, the FDA “quietly” tightened regulation of 19 peptides, making them illegal to manufacture and cutting off patient access.
“They seemed to be working and seemed to be efficacious for patients, and all of a sudden they were banned, which inadvertently ended up contributing to this surge in interest,” Tatem said. “We kind of saw the same thing happen with peptides that we saw with prohibition.”
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While the rising popularity of GLP-1 drugs has fueled growing public and regulatory interest in peptides, most of the so-called “trendy” peptides still are not available by prescription, according to Tatem.
They may help with injury recovery, skin rejuvenation, sleep improvements and boosting of natural growth hormones, he said.
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“These were all medications that were designed to help people live well and live as healthy as possible,” the doctor told Fox News Digital. “And in reality, that was also their downfall in the American healthcare system, because if you are going to get a drug approved and to market, it has to treat a disease state.”
“These were all medications that were designed to help people live well and live as healthy as possible,” Tatem told Fox News Digital. (iStock)
Tatem confirmed that he’s seen a shift in patients confronting more than just baseline ailments, seeking advice on how to feel their best through new modes like testosterone therapy.
“The desire to function at our highest level is something that we all feel,” he said.
While nothing replaces the fundamentals — getting eight hours of sleep, eating a high-protein diet and maintaining a fitness routine that blends resistance training and cardio — Tatem said individualized treatments such as peptides may help support those healthy habits.
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“If you end up pulling a tendon or pulling a hamstring, and you’re just now starting to get some momentum in the gym, that’s really where peptides start to step in,” he added.
Experts advise consumers to avoid gray-market products, to work only with qualified physicians and reputable pharmacies, and to treat peptides as part of a broader health plan — not a shortcut or risk-free supplement.
Semaglutide (GLP-1) weight-loss drug Wegovy, made by pharmaceutical company Novo Nordisk, is designed to treat type 2 diabetes, but is widely known for its effect on weight loss. Picture date: Wednesday, October 16, 2024. (James Manning/PA Images via Getty Images)
In a statement shared with Fox News Digital, a Novo Nordisk spokesperson said the drugmaker is committed to working with regulators, law enforcement and “other key stakeholders” to ensure “affordable access to safe, effective and FDA-approved GLP-1 obesity medication like Wegovy and to protect patients from unapproved and untested knockoff drugs.”
“The desire to function at our highest level is something that we all feel.”
“Novo Nordisk supports FDA’s recent thorough scientific analysis and conclusion that there is no medical basis or clinical need for the continued mass compounding of unapproved semaglutide and liraglutide drugs,” they went on.
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“The agency’s decision reaffirms that compounding is meant to be a rare and limited exception to FDA’s gold-standard drug approval framework that ensures that medicines in the U.S. are safe and effective.”
Fox News Digital reached out to the FDA and Eli Lilly for comment.
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During a recent episode of her podcast, Gwyneth Paltrow spoke with neuroscientist Dr. Andrew Huberman about retatrutide, a new advancement in GLP-1 (glucagon-like peptide-1) therapies.
In recent years, GLP-1 receptor agonists have become a major focus in discussions around biohacking, longevity and wellness – but they’re not without a multitude of side effects.
Huberman noted that while first-generation weight-loss drugs curbed users’ appetites, they frequently plunged them into massive, rapid caloric deficits.
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Without aggressive resistance training, a high percentage of that lost weight came directly from lean muscle. “People would lose a ton of weight, but they would also lose muscle mass,” Huberman told Paltrow.
In clinical trials, retatrutide is administered as a once-weekly subcutaneous injection. (iStock)
That is where retatrutide comes in, he said. Unlike older single- or dual-action medications, retatrutide is a triple agonist.
That means it activates the body’s receptors for glucose-dependent insulinotropic polypeptide (GIP), glucagon-like peptide-1 (GLP-1) and glucagon – three hormones involved in regulating blood sugar, appetite and metabolism.
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“Retatrutide is a more mild agonist of GLP-1,” said Huberman. “It also increases glucagon and … GIP. So, it hits three different pathways, each a bit more subtly.”
In clinical trials, retatrutide is administered as a once-weekly subcutaneous injection.
Without aggressive resistance training, a high percentage of lost weight can come directly from lean muscle mass, said Andrew Huberman. (iStock)
Because of its balanced, multi-receptor approach, Huberman said the drug has a “lower side effect profile” while still allowing people to lose up to a third of their body weight “across a year or so.”
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Most importantly for fitness and longevity advocates, the doctor pointed out that retatrutide seems to have “some muscle sparing effect.”
Because the drug is still moving through official pipelines, a massive gray market of compounding pharmacies and online peptide suppliers has cropped up to meet the growing demand.
Retatrutide is an investigational molecule that is legally available only to participants in Lilly’s clinical trials, according to Lilly’s website, and the company is currently “evaluating its safety and efficacy” in these clinical studies. (iStock)
Huberman issued a strict warning regarding these unregulated online sources, noting that these options “can say 99% purity, but that 1% means there could be some LPS,” referring to lipopolysaccharides, a type of bacterial toxin.
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“LPS will cause inflammation,” he cautioned. “One injection isn’t gonna do it, but multiple injections over time, I could see where that could become problematic.”
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Paltrow echoed the safety concerns, comparing the current “wild-west” peptide craze to the landscape of supplements in the 90s, “where there’s really no third-party testing and it’s kind of word of mouth.”
“Multiple injections over time, I could see where that could become problematic.”
Both agreed that anyone exploring these therapies should avoid unverified online sources and prioritize working with a medical doctor.
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Retatrutide is an investigational molecule that is legally available only to participants in Lilly’s clinical trials, according to the manufacturer’s website. The company is currently “evaluating its safety and efficacy.”
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The drug has not been reviewed or approved by any regulatory agency, and no one should consider taking anything claiming to be retatrutide outside of a Lilly-sponsored clinical trial, experts advise.
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