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Part of the beauty of sourdough is that you dont have to go far to hunt down ingredients to bake it from scratch, nor do you have to be a professional pastry chef to nail it. At a minimum, you just need water, flour, starter, and a little patienceall of which helped it become the one of most popular pandemic pastimes.

According toDan Buettner, a National Geographic Fellow and one of the world's leading experts on regions in the world where people live the longest (areas he has deemed the Blue Zones), sourdough bread also has some very important longevity-boosting benefits. In fact, according to Buettner, sourdough bread is consumed at almost every meal in the Blue Zone region of Ikaria, Greece. Some goes for Sardinia, Italy: In the Barbagia of Seulo region, in fact, a range of double-leavened fermented sourdough breads (including pane civraxiu and moddizzosu) are served daily.

How does sourdough bread play a role in healthy aging, exactly? Read on for expert intel from an registered dietitian below.

For starters (no pun intended), sourdough is a good source of carbohydrates, and therefore a readily-available energy source. For the most nutrient-rich version, make sure to look for whole-wheat sourdough, which will have more energy-boosting fiber and protein than refined white flour.

What makes sourdough truly unique among breads, however, is that it's considered a fermented food. Thanks to the probiotics (aka good gut bacteria) that result during the process of fermentation, this category of foods has many microbiome-balancing benefits to offer. For one, studies have shown that fermented foods like sourdough can help fight inflammation and boost your immune system, both important parts of healthy aging. Fermented foods are also great for maintaining a healthy digestive system,boosting your overall intestinal and respiratory health, and even slashing your risk for chronic conditions like type 2 diabetes and heart disease.

The role that a well-balanced gut microbiota plays in human health is extensive," says Jinan Banna, RD, PhD. "Eating more fermented foods helps your digestive system absorb key vitamins and other nutrients, strengthens your body's immune response, and offers you protection from harmful pathogens. There is also supporting research that sourdough can actively slow starch digestibility compared to other non-fermented forms of bread, which leads to a lower glycemic response and therefore more stable blood sugar.

We already knew that bread makes us happy, but there's actual science to back this. This is due to what's known as the gut-brain connection. To break this down, we call on research published in Integrative Medicine: A Clinician's Journal that uncovered that our gastrointestinal system actually has its own "brain" known as the enteric nervous system (ENS). The ENS, the researchers found, communicates with your central nervous system (CNS)of which the brain is a partto influence your mood, cognition, and mental health. The gut-brain connection is additionally linked by way of your hormones and immune system.

In Sardinia, Buettner found that the oldest folks had half as many bone fractures than those in other Italian regions. Because maintaining bone strength is a key part of longevity, getting a daily dose of minerals like magnesiumwhich aids in the regulation of blood calcium, a vital nutrient for bone strengthonly boosts those efforts.

"When you consume fermented foods, it becomes easier for your digestive system to absorb important minerals such as zinc, magnesium, and iron that are key for maintaining healthy bones as you age. This is because the phytate present is broken down, and phytate impairs mineral absorption, says Banna. Studies have suggested that this mineral absorption bioavailability increased after consumption of sourdough bread specifically. While more research is needed, existing science does suggest that sourdough improves absorption.

The same, Banna says, can be said for the bioavailability of B vitamins. Yeast fermentation has been shown to increase folate content in the baking process of wheat and rye sourdough breads. Fermentation may also lead to an enrichment of the content of riboflavin," she says. But again, more research is needed on sourdough, as each starter is unique."

The takeaway? Clearly, there are a few important sourdough bread benefits that can certainly play a role in longevity. However, to Banna's point, keep in mind that not all sourdough breads are created equal. The quality of the starter and grains used to bake the bread will determine both the overall nutritional composition as well as the flavor of your loaf. Time plays a role in sourdough's healthfulness, toofrom the age of sourdough starter (in Sardinian culture, starters are often shared between neighbors and families) to when it was last fed. Finally, the temperature in which a loaf ferments is key: One study highlights sourdough fermentation at 77 degrees is ideal for developing those gut-boosting enzymes.

At the end of the day, longevity aside, we'll keep appreciating the delicious flavor of sourdough breadit's certainly something worth living (to 100-plus years old) for.

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Why Sourdough Bread Can Boost Your Longevity, According to a Registered Dietitian - Well+Good

When Epik High took the stage in Toronto in mid-March, frontman Tablo had a few words for the audience. There are definitely some of you in there, hiding that you want to cry a little bit before you party. Sometimes in order to never cry again, you have to let yourself cry now, he said. We will help you throw out that one tear youve been holding back.

Messages like that from Tablo have long comforted the many fans that have followed him for over a decade and more. Sharing a lifetime with fans, I think, is a luxury that many musicians dont get to have, he said over a Zoom call a week later from Raleigh, North Carolina, where Epik High were in the middle of its North American tour. We appreciate it just as much as they do.

Before Korean acts like Big Bang and BTS, there was Epik High. Formed in 2001 in Seoul, South Korea, the triomade up bymembers Tablo, Mithra Jin and DJ Tukutzis widely credited for being one of the first acts to infuse hip-hop and rap into mainstream music in the country. Theyre also known for tackling themes such as mental health and depression in their music, something seen as rare in Korean society.

Tablo, also known as Daniel Seon-Woong Lee, was born in Seoul, grew up in Vancouver, and was educated at Stanford University. While his career has lasted over 20 years, there was a time when he thought he could lose it all. During the height of his career in 2010, an online smear campaign turned his life upside down when a group of anti-fans questioned the legitimacy of Tablos university education. The rumour led to him taking a two year hiatus. It had an impact on his own mental health and exacerbated his fathers deteriorating health until he died in 2012. The only weapon Tablo had against the anti-fans was simply the truth. Eventually, police ended up confirming Tablo did indeed graduate from Stanford, and that he was not lying.

Twelve years later, Tablo delves deep into this period of his life on a new VICE podcast called Authentic The Story of Tablo, which premiered February 24. Epik Highs latest studio album Epik High Is Here , Pt. 2 also references these moments. This weekend, the group will perform at Coachella for the second time since 2016, becoming the first Korean act to be invited back multiple times.In an interview with Complex Canada, Tablo opened up about mental health, the rumour that almost ended his life, and the fans that have stayed with him over the years.

(This interview has been edited and condensed for clarity.)

Whats it like to perform for fans who have stuck with you for over a decade?Its interesting, because some of our fans have been with us for two decades, some have been with us for one decade. And when we first saw them, they were like, in middle school. Some of them were in elementary school. So as time passes, sometimes we will recognize a fan weve already seen. Theyll be with a boyfriend. And then, well do a show again a few years later, and then theyll be married, theyll be pregnant, and then one day, theyll come with a kid. We have a lot of fans like that.

We also have new fans coming in every year with our new songs. We always have middle school kids and high school kids at our shows in Korea as well.When I see them, its not like, Hey, we keep getting new fans! The first thought that I have is, I would like to be able to do music as long as possible so that I can see these fans also become dads and moms and also accomplish all the things that they are dreaming about at the moment.

Did you see yourself having this kind of longevity?Ah, no. I also didnt ever imagine that Id be doing what Im doing for more than three years when we started. You know, I thought this was just something that I was really passionate about, but wasnt sure that I wanted to make it a lifetime profession. It was just something perfect for me at the time in my early 20s. You know, I was still a kid when I started, and never did imagine that this would become like a career like this.

Weve dedicated 20 years of our lives to Epik High. Were not going to ever disband or stop doing music or stop being Epik High. This is just who we are now, but I think its OK to explore what more we can be.

Youve also been with Mithra Jin and DJ Tukutz for over 20 years. Do you remember your first meeting?Yeah, we met at a pho place in Korea. It was like finding other people that love the same music you do. At the time, it wasnt just about whether or not we would make it, it was about whether or not hip-hop could ever make it in Korea. Doing hip-hop was like a recipe for failure. It was nearly impossible to get mainstream attention. It was like, very underground, very low key. I mean, we were a very small minority of hip-hop lovers and now its the biggest genre in Korea.

Even more rare, is rapping about mental health in Korea. Is that something you see as unusual, or has it changed since?When we did it on our first album, I dont think people were ready for that kind of conversation. I think it was a shock at first, and some people just kind of didnt get it. Some people thought it was very fresh. We just did it because thats just who I am. Ive been interested in human emotion and the human condition for pretty much all of my life. Now its more commonplace. I think thats a good thing.

As Asians its hard to even talk about your emotions within the home. My personal experience, my parents, they got mad at me if I told them that I was depressed. Its almost as if it was like a fault or it was wrong to feel a certain way, or ungrateful. We cant control these things. I think its a great thing that celebrities young people can look up to can have open conversations about these topics with them.

Now on the topic of mental health, a new podcast delves into the controversy you were put into over your Stanford education. What was it like to revisit those darkest moments?Much of whats on the podcast, Im sharing for the first time with all of you. Many of the details are surprising to me as well. It was a tough decision to decide at all to participate. Its not an easy story for me to tell. As a result of the story, I almost lost my life. I lost a family member, and all of that is irreversible. I had spent more than 10 years not wanting to talk about it.

But, I felt like first and foremost, my daughter is 11, about to turn 12. She is living in a world where its impossible for her to not be online. I just wanted to make sure that there was a body of work that she could listen to, if God forbid, something even remotely similar to that, or even a tiny fraction of that happens to her. I would hope that she could listen to her dads story, and maybe itll help guide her through it. Then also to all of my fans who have a huge presence online, I wanted them to be able to prepare because its called Authentic: The Story of Tablo. But sadly, its not the story of me. Its literally the story of everyone living in 2022. Even if it seems like something that just couldnt possibly happen to you, it very well could.

My memories of Vancouver are very, I mean, its a rainy place to begin with. But even if it wasnt, it would be raining for me.

By doing this podcast, did you think it could help save someones life?Yes. I thought that my losses would go to waste if it didnt end up helping at least one person. At the same time, Im also hoping that some people who may go on to do these evil things, will listen to the podcast and think, Hey, you know, what is a joke to me, what is just a meme to me, can really damage a persons life, and possibly even take someones life. Hopefully, theyll just stop.

Certainly, on your latest album, you do reference a lot of these darker moments in your life. Would you consider this one of your most personal pieces of work?This album didnt start off being a personal album. But I think during COVID, we all had some time to look back and reflect about our lives and also plan for the future. It was impossible not to be personal. Like, theres a song called I Hated Myself on the album where I talk about how I was growing up, there were huge expectations on me academically, and I was beat to keep up. I dont think Ive ever mentioned that part of my childhood in any of my songs. So when it came out of my mouth as I was trying to write the verse for the song, I think I was surprised. Do I really want to be mentioning these things? But its just what is real.

You also end the album saying Epik High was here and it kind of feels like an ending. Whats next for Epik High? Is 10 albums a good body of work that you feel like you could try other things?Were wondering the same. We dont know whats in store for Epik High, but we feel like 10 albums is a good record of who Epik High is, and at the same time, who Epik High was. Moving forward, were hoping that we can explore other sides or other facets of like, who Tablo can be, who Mithra can be, who Tukutz can be. But more importantly, who Daniel Seon-Woong Lee is, Jin Choi and Jeong-sik Kim can be. Weve dedicated 20 years of our lives to Epik High. Were not going to ever disband or stop doing music or stop being Epik High. This is just who we are now, but I think its OK to explore what more we can be.

You spent a lot of your life in Canada. What do you remember about your time growing up in Vancouver?I was pretty miserable when I was in Vancouver because my parents moved every year and they put me in a new school every single year that I was there. And so, I was always the new kid and as soon as I had some friends that I didnt want to say goodbye to, I had to. It was just this constant, hello and goodbye to the point where I eventually stopped wanting to make friends because I knew that I would have to lose them very soon. Then eventually, I went to a boarding school, and my entire family was elsewhere. My brother and sister were in the United States in college, my mom and dad went back to Korea. I was completely alone in a dormitory. I think thats where I sort of became who I am. Thats when I started writing a lot. My memories of Vancouver are very, I mean, its a rainy place to begin with. But even if it wasnt, it would be raining for me.

Youre playing Coachella for the second time. Is it wild to see Korean acts being invited to play at a music festival?I think its kind of crazy that were being invited again. And to be invited again, that means that not just Korean acts, but Asian acts have way more demand now, right? I think thats great.

And I see other names like Peggy Gou, like Tokimonsta on the roster, and I love it. I would love to see more Asian American musicians and Asian musicians at these festivals because, face it, people love it and were good at what we do. Were great at entertaining, and were great at putting on a show, and we deserve to be there.

A lot of fans say, your music has helped them get through school or life because of the themes you discuss. Is there anything you would like to say to someone, a fan who might be going through a difficult time now?Yeah, at our meet and greets, I get that a lot. It makes me very happy to hear that.

I think its very important to know what is important and isnt. Not everything a lot of adults say is important. And by adults, Im including their parents, teachers, priests, pastors, social leaders. A lot of what they say is important, really, is just important to them. Its not even about you. A lot of what they say is good for you, is simply just good for them. So learn to ignore some of it, learn to look at things and recognize that some things are just bullshit.

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Epik Highs Tablo on Longevity, Mental Health, and the Truth About His Stanford Controversy - Complex

April 12, 2022

Analysis of data from 140 countries suggests many rich countries could use less energy per capita without compromising health, happiness or prosperity. Countries struggling with energy poverty may be able to maximize well-being with less energy than previously thought.

By Josie Garthwaite

A good, long life requires energy: to illuminate hospitals, homes and schools, and make it possible to work, cook meals and study without inhaling toxic smoke or spending a full day collecting fuel. But at some point, energy stops being the limiting factor for well-being.

A child studies by lantern light. Globally, 1.2 billion people live without access to electricity. (Image credit: Triloks/iStock)

New research from Stanford University suggests that point the threshold beyond which greater energy use loses its link to national-level improvements in measures of health, economy and environment is surprisingly low.

The results, published April 12 in Ecosphere, suggest nations with high per capita energy use, such as the United States and Canada, could scale back consumption while maintaining or even improving well-being. Countries where energy poverty remains a challenge, meanwhile, may be able to maximize national health and prosperity with far less energy than scholars once thought.

The authors found todays average global energy consumption of 79 gigajoules per person could, in principle, allow everyone on Earth to approach the maximum health, happiness and environmental well-being of the most prosperous countries today, if distributed equitably.

Other scholars have sought for decades to pin down the bare minimum of energy supply required per capita to achieve a decent quality of life. Early estimates suggested a range of 10 to 65 gigajoules per person. Its one thing to identify where people dont have enough energy; its another to identify what our target might be, said lead study author Rob Jackson, professor of Earth system science at Stanfords School of Earth, Energy & Environmental Sciences (Stanford Earth). How much additional energy needs to be provided?

Answering this question is not just an academic exercise. It is central to mapping out how the world can achieve international climate goals while building out modern energy services for the 1.2 billion people who live without electricity and the 2.7 billion who cook on stoves linked to 3.5 million premature deaths each year from household air pollution.

We need to address equity in energy use and greenhouse gas emissions. Among the least sustainable ways to do that would be to raise everyone to the levels of consumption we have in the United States, said Jackson, who is the Michelle and Kevin Douglas Provostial Professor at Stanford and a senior fellow at the Stanford Woods Institute for the Environment and at the Precourt Institute for Energy. Even using renewables, that would have serious, possibly catastrophic consequences for the environment, because of the materials, land and resources required to supply hundreds of gigajoules per year for each of the 8.5 billion people projected to inhabit Earth in 2030.

Reducing global population size would also tamp down total energy and resource needs, Jackson said. But there are other ways to close the global energy gap with fewer emissions. The new research provides a gauge for measuring some of the human impacts of one of them: reducing per capita energy use in what Jackson called energy profligate countries, while raising the rest of the worlds energy supply to comparable levels.

The new conclusions derive from statistical analysis of energy-use data for 140 countries from 1971 to 2018, as well as global data for nine metrics related to human well-being. Many of those metrics align with the United Nations Sustainable Development Goals, a set of objectives aimed at ending an array of inequities while taking the risks of climate change into account.

The researchers looked at the primary energy supply, which includes all energy production minus exports, international marine and aviation bunkers, and changes in the amount of fuel held in storage, for each of the 140 countries. They then separated out the total energy that goes into increasing well-being from the energy that is wasted or employed for other purposes, such as trade.

Recognizing that well-being is likely to be limited by multiple factors, including income and GDP, the authors examined whether per capita energy use could decline in some countries while maintaining quality of life.

Across most metrics, including life expectancy, infant mortality, happiness, food supply, access to basic sanitation services and access to electricity, the authors found performance improved steeply, then peaked with annual energy use averaging 10 to 75 gigajoules per person. Thats less than the 2018 world average of 79 gigajoules per capita, and, at the higher end of the range, about a quarter of the U.S. average of 284 gigajoules per person.

U.S. energy use per capita has fallen slightly since the late 1970s, largely because of improvements in energy efficiency, but it remains high in part because of the nations outsize demands for energy for transportation.

In most countries that consume much more energy than the global average, further increasing energy use per capita might only marginally improve human well-being, said coauthor Chenghao Wang, a postdoctoral scholar in Jacksons lab and also a research fellow at the Stanford Center for Longevity.

The new study reveals at least 10 countries punching above their weight, with greater well-being than most other countries using similar amounts of energy per capita. The high performers include Albania, Bangladesh, Cuba, Denmark, Finland, Iceland, Malta, Morocco, Norway and Sri Lanka.

Air quality stands apart from the other metrics examined by the authors, in that across 133 countries, it continued to improve with per capita energy use as high as 125 gigajoules. Thats on par with the annual per capita energy use of Denmark in 2018, and slightly higher than that of China. One reason may be that the early stages of energy development have historically been dominated by dirtier fossil fuels.

In the U.S., energy use rose steeply after World War II decades before federally imposed limits on pollution from tailpipes and smokestacks spurred improvements in the nations air quality. Wealthier countries like the U.S. tend to clean up their air only after they have built up wealth and the populace demands action, Jackson said.

Past research has shown that higher income doesnt necessarily lead to better and happier lives, said study co-author Anders Ahlstrm, a climate scientist at Lund University who worked on the research as a postdoctoral scholar in Jacksons lab at Stanford. Energy supply is similar to income in that way: Excess energy supply has marginal returns.

Co-authors are affiliated with Stockholm University, Princeton University and Jadavpur University.

This research was supported by Stanfords Center for Advanced Study in the Behavioral Sciences and the Stanford Center on Longevitys New Map of Life initiative.

To read all stories about Stanford science, subscribe to the biweeklyStanford Science Digest.

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Stanford study finds high energy use provides little benefit for health and well-being in richer nations - Stanford University News