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Sleep Better

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The benefits of a bedtime routine

How to improve your sleep quality

How to create a relaxing sleep environment

Sleep Better

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Other supplementation

  • High blood sugar is bad for brain activity and leads to dysfunction in all tissue.
  • Metformin has had good success in improving brain health.
  • Taking 250mg of nicotinamide riboside (NR) daily will likely increase NAD and decrease inflammation.
  • Nicotinamide mononucleotide (NMN) seems to be more effective than NR at improving vascular tissue


533 reads


Three main longevity factors that respond to adversity

Three main longevity factors that respond to adversity

  • mTOR, responds to low amounts of amino acids, particularly leucine, isoleucine, valine.
  • AMPK pathway. AMPK senses low energy, low glucose levels, and makes more energy, more mitochondria, boost NAD.
  • Sirtuins. The sirtuins req...


614 reads

B vitamins and omega 3s

B vitamins and omega 3s

  • If you eat a plant-based diet, supplement with vitB12, B6 and B3. These B vitamins ensure you have the methyls that control the DNA methylation clock.
  • Low levels of B12 can cause deficiency and errors in DNA methylation and can accelerate heart disease and dementia.
  • Omega-3s ...


486 reads

Diet and Exercise

Diet and Exercise

A good Mediterranean-type diet protects the brain from ageing and can even reverse aspects of ageing in the elderly.

A Mediterranean diet includes olive oil in the diet, red wine, and very little red meat.

  • Red wine has polyphenols that directly activate SIRT1.


487 reads


All three pathways play a role in autophagy (cleaning out damaged cells), but mTOR is the most potent. mTOR responds to insulin signalling and fasting. In response, it mobilises proteins to be recycled and made into new proteins when you’re hungry. 

When we get older, we have misfiled prote...


442 reads

Dr David Sinclair's introduction

Dr David Sinclair is a professor of genetics at Harvard, a co-director of the Paul F Glenn Centre for Biology of Aging Research, and an author.

His research and biotech companies focus on understanding why we age and how to slow its effects.


959 reads

The role of sirtuins when it comes to ageing in the brain

While your body clock is ticking away, the loops and bundles of the DNA are getting messed up. When a cell is overstressed and damaged, the sirtuins have two jobs:

  1. They have to make bundles of DNA and ensure the cell has its identity. When the chromosomes break or you crush a cell, th...


483 reads

Why we age

The new idea of ageing is that it’s not just random stuff in your body going wrong. There’s actually a program that starts at birth. The Horvath clock or epigenetic clock is the biological clock that is ticking all the time. The clock is measured by the methylation of the DNA. A chemical called m...


755 reads

The brain ages different to the body

The brain ages different to the body

The brain age ages slower than the rest of the body. The brain has super protective mechanisms that keep the brain younger for longer. 

After the age of 40, the volume of the brain reduces about 5% per decade. However, you can slow that process down and even reverse it later in life.


715 reads

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Yoga and other forms of exercise

Yoga and other forms of exercise

Although the research on yoga is still weak, based on the available findings, Yoga is probably just as good for your health as many other forms of exercise. 

It seems particularly promising for improving lower back pain and — crucially — reducing inflammation in the body.


  • How bad is sugar? Sugar creates hormonal insulin swings and causing inflammation. People with a diet overloaded with sugar have poor cholesterol and are at risk of high blood pressure and other chronic conditions.
  • Can it be good? Sugar is a carb, a...

Being overweight affects the brain

A diet high in saturated fats and sugars affects your blood pressure, cholesterol, and blood sugar levels. It also affects the parts of the brain that are important to memory.

  • A 2015 study found obese children performed worse on memory tasks than children who weren't overweight. ...


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