Good morning! 🌞 

Today we have a fascinating article about mid-life fitness and the impact it has on health and longevity. We also feature the UK and Ireland’s National Geographic Photography Competition which has some stunning pictures.

Health Science

Reversing 20-Years of Aging

Exercise recently made headlines for its role in lowering the risk of colon cancer, but another study - quietly gaining attention thanks to health influencer Dr. Rhonda Patrick - may have even more profound implications. Published seven years ago, the research found that middle-aged adults could reverse 20 years of heart aging with a consistent two-year exercise regimen. Sedentary 55-year-olds who completed the program ended with heart function similar to active 30-year-olds, according to detailed heart monitoring data.

This study, described by its authors as the longest randomized controlled trial on structured exercise and cardiovascular health, followed 61 participants over two years. The program began with light activity, ramped up during months 6 to 10, and tapered into a long-term maintenance phase. Participants performed two interval training sessions per week and one hour of moderate exercise such as hiking or cycling. At the peak, they trained 5–6 hours weekly, which later dropped to about 4 hours during maintenance. “Exercise should be thought of as personal hygiene—to be done with the same routine urgency as brushing one’s teeth or showering,” said study author Benjamin Levine on Dr. Patrick’s show.

Researchers emphasized that midlife fitness is a strong predictor of heart failure risk. Lifelong exercisers typically maintain heart function closer to that of a 30-year-old—but even those starting at 50 can make significant gains in just two years. Still, timing matters. For people who wait until age 65 or later, structural changes to the heart—like stiffening and shrinkage—appear to be irreversible. The bottom line for both doctors and patients: midlife may be the most critical, and perhaps final, window to dramatically improve heart health through consistent, intensive exercise.

World News

NatGeo Photography Competition

The winners of the 12th annual National Geographic Traveller (UK edition) Photography Competition have been announced, celebrating outstanding travel photography from across the word, taken by photographers from the UK and Ireland. Open to both amateur and professional photographers, the contest accepted entries taken within the last 12 months and awarded prizes in six categories: People, City Life, Landscape, Wildlife, Food, and Portfolio.

The top image in the City Life category was captured by Scott Antcliffe, who sought to highlight Singapore’s quieter natural spaces. “I was keen to capture Singapore’s more unassuming areas of natural beauty,” he shared. “After being recommended this spot by the hotel receptionist, I made my way there early in the morning to avoid the potential crowds and relentless humidity. Upon arrival, I was struck by the sheer density of the foliage. Vines have completely enveloped the supporting walls, but the view of the Yellow Rain Tree at the top was simply stunning and utterly mesmerizing.” The Grand Prize went to Justin Cliffe for his portrait of a woman and her great-granddaughter in Vietnam. “The Red Dao minority people of Lao Cai Province are one of Vietnam’s most distinctive ethnic groups, largely due to their headdresses,” he explained.

Other winners included Victoria Andrews, who took the Wildlife category with a striking image of a fox chasing an owl in the heat of a Spanish summer. “The fox came closer and closer still, until they were almost nose to nose. I was clicking like crazy, while all the time praying I had got all my camera settings correct,” she said. In the Landscape category, Pawel Zygmunt’s drone image of Iceland’s Hveravellir geothermal area resembled a sapphire-blue eye and captured the raw power of nature. Wildlife runner-up highlights included Jo Noon’s snow buntings in Alberta, Canada, and Hari Kumar Prasannakumar’s rare photo of an endangered lynx in Spain, with a honey bee hovering near its ear. “The 18 finalists — who made the cut from thousands of entries — have really elevated the level of travel photography with their ingenuity and skill,” said Pat Riddell, contest judge and editor of National Geographic Traveller (UK).

Lifestyle

12-Year Old Businesswoman

At just 12 years old, Arabella Duffy has turned a creative hobby into a growing business, making thousands by crafting and selling miniature dollhouses and accessories. What began as an interest in polymer clay two years ago has grown into a full-fledged venture—one that sees Arabella spending up to six hours on a single piece, whether it’s a croissant, cookie, or strawberry shortcake. After showcasing her work on TikTok and Instagram, her inbox was flooded with praise and purchase requests. To date, she’s sold over 400 pieces and makes around £2,000 a year ($2,500). Her next goal? Expand the business and save up for college, where she dreams of studying Egyptology.

“She sits in her attic making stuff all night,” said her mother, Sophy Smith, an artist in London. “The end product is unbelievable.” Arabella, who is homeschooled, benefits from the freedom to focus on her craft. “Because she is home-schooled and doesn’t attend school, it has been great for her. She is doing things she loves and has a business. I’m so proud of her,” Sophy added. “The reaction to her work has been inspiring; other people have been inspired and created their own miniature items.” The family is opening a shop in Hampstead this month, where Arabella will have her own section featuring her dioramas, matchbox paintings, and mini rooms. Creativity runs in the family—her mother paints watercolors, her father works in film, and even Sophy occasionally asks her daughter for advice.

Arabella holds her work to exacting standards and won’t sell anything she’s not fully proud of. “She made some clay cookies the other day, and because the chocolate didn’t look like it was melting in the end, she didn’t sell them. She can get frustrated sometimes because she won’t get it right away,” said Sophy. History plays a big role in her artistic inspiration. “She is so into history. She loves Frida Kahlo and all the designs she did. She’s recreated a lot of artists’ studios and lots of these (miniature) rooms. It’s very accurate.” Arabella even built a Marie Antoinette scene, meticulously researched for historical detail. Her miniature rooms—crafted from tiny suitcases, furniture, and fabrics—take several days to complete. Items range from £18 for fake food to £30 for mini rooms, with her most expensive piece so far being a candy-filled shelf that sold for £55. “When I sell a piece of work, part of me is sad that it is gone,” Arabella said. “But I’m happy that someone is going to cherish it. The English breakfast creation is one of my favorites. I think it’s my best work to date.” She added, “I like to push my limits and see how far I can push myself, and I want to inspire the younger generation.” You can see her work on Instagram @arabellaloulou_.

Mind Stretchers

❓️ 

Simple nearly beyond compare.
He is noble. He is rare.
He makes you squeak! Quiescent! Light!
Bright coloured things He brings to flight!
For all of that (so we are told)
He can be amazingly cold.
Who is He?

Yesterday’s Mind Stretchers:

I sleep in silence, dressed in stone,
But stir my depths, and hear me moan.
I burn with rage beneath the crust,
Then roar to life in smoke and dust.
What am I, feared yet grand—
A force of fire that shapes the land?

Answer: A volcano! 🌋 

Rick got the correct answer first!

Be the first to send us the correct answer for today’s mind stretcher for a shout-out with the answer tomorrow. Just send us the answer and your name to [email protected]

If you have any uplifting stories and experience you might want to share, send those over to [email protected] for the chance to be featured.