Learn more about food with this collection
Different types of fasting
How fasting can improve your overall health
How to prepare for a fast
The most critical things to slow down aging
- Eat the right way
- Eat less often
- Get exercise
- Get quality sleep
- Stress your body: adversity mimetics
- Supplements
- Track your data
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Three Longevity Genes
1. mTOR (Mammalian target of rapamycin)
Low levels of mTOR activates Autophagy (a signal that times are tough), the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier ones.
2. AMPK (AMP-activated protein kinase)
AMPK is a sensor of energy; low energy is a good thing for longevity. In response, it protects the body because it thinks it’s going to run out of food.
We get more AMPK through exercise and fasting.
3. Sirtuins
Sirtuins are a family of signaling proteins involved in metabolic regulation. They take care of DNA repair and stabilization of the epigenome.
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- Fasting inhibits mTOR and activates AMPK and the Sirtuins.
- Sugar spikes glucose. Glucose shut down sirtuins and AMPK.
- We should avoid high protein diets (specially red meat) for longevity.
- Exercise, Heat, Cold & Other Stressors are “Adversity Mimetics” - we want to trick the body into thinking it’s under threat of survival.
- Weight training maintains hormone levels, the ability to walk well and to have good posture, and also makes you look better, which can boost your confidence and reduce anxiety and stress.
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Ex-Differentiation
When the cells replicate, the best thing is that they replicate into the same type of cell (we have liver cells, skin cells, nerve cells, etc.).
As we age, the packaging of the DNA that allows a cell to remain of a certain type of cell forever starts getting lost.
This is the process that give birth to most diseases (Dementia, Alzheimer, Diabetes, Heart Disease). If you slow down Ex-differentiation, it means you are getting the cells to remember how to behave. And consequently, you reverse aging.
The 3 regulators (mTOR, AMPK and Sirtuins) slow down the Ex-differentiation process.
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Supplements - Dr. Sinclair’s Protocol
In the Morning:
- 1g of resveratrol with yogurt or olive oil
- 1g NMN
- Spermidine: 1g
- Fisetin
At night: 800mg Metformin, after dinner. Not the night before doing weightlifting.
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CURATED BY
CURATOR'S NOTE
This is a summary of the first season of the Lifespan Podcast. Need to listen to the whole thing.
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