How to live to 100
Here are 9 ways to:
• Extend health span
• Delay the onset of chronic disease
• Optimize your chances of becoming a centenarian.
Here are 9 ways to:
• Extend health span
• Delay the onset of chronic disease
• Optimize your chances of becoming a centenarian.
Before we dive in...
EXERCISE is considered the strongest, most evidence-based longevity intervention available.
In fact, it positively impacts every one of the 9 "hallmarks" of aging.
Here's how...
EXERCISE is considered the strongest, most evidence-based longevity intervention available.
In fact, it positively impacts every one of the 9 "hallmarks" of aging.
Here's how...
1 Genomic instability
Daily exposure to the world leads to breaks in DNA that need to be repaired. This is normal, but the modern environment has increased the rate at which these repairs are needed
Exercise improves DNA repair mechanisms which helps prevent genomic instability
Daily exposure to the world leads to breaks in DNA that need to be repaired. This is normal, but the modern environment has increased the rate at which these repairs are needed
Exercise improves DNA repair mechanisms which helps prevent genomic instability
2 Telomere attrition
Exercise can increase the length of telomeres, which are protective caps on our chromosomes.
Longer telomeres can help protect DNA and extend the life of cells.
Studies looking at telomere length and longevity in humans have been mixed, however.
Exercise can increase the length of telomeres, which are protective caps on our chromosomes.
Longer telomeres can help protect DNA and extend the life of cells.
Studies looking at telomere length and longevity in humans have been mixed, however.
3 Epigenetic alterations
Epigenetic alterations are signals form "above the gene" that cue genetic expression.
Exercise positively influences epigenetic changes, improving gene expression and reducing the risk of age-related diseases.
Epigenetic alterations are signals form "above the gene" that cue genetic expression.
Exercise positively influences epigenetic changes, improving gene expression and reducing the risk of age-related diseases.
4 Loss of proteostasis
Proteostasis is regulation of proteins within cells to maintain the health of the cell & the organism itself
Exercise increases autophagy and re-establishes proteostasis, preventing protein aggregates from forming which are linked to many chronic diseases
Proteostasis is regulation of proteins within cells to maintain the health of the cell & the organism itself
Exercise increases autophagy and re-establishes proteostasis, preventing protein aggregates from forming which are linked to many chronic diseases
5 Deregulated nutrient sensing
This is when proteins stop detecting the nutrients that activate them leading the proteins to stop working, impairing cellular function, leading to mutations & cell death.
Exercise improves nutrient sensing, reducing onset of many diseases
This is when proteins stop detecting the nutrients that activate them leading the proteins to stop working, impairing cellular function, leading to mutations & cell death.
Exercise improves nutrient sensing, reducing onset of many diseases
6 Mitochondrial dysfunction
Mitochondrial dysfunction reduces the cells ability to produce the energy needed for proper function and repair
Exercise improves mitochondrial biogenesis & function, reducing the risk of onset of many age-related chronic deseases
Mitochondrial dysfunction reduces the cells ability to produce the energy needed for proper function and repair
Exercise improves mitochondrial biogenesis & function, reducing the risk of onset of many age-related chronic deseases
7 Cellular senescence
Senescent cells don't die off when they can no longer replicate, instead they remain and trigger a pro inflammatory response
Exercise reduces the number of senescent cells in the body, promoting healthy aging and reduced inflammation
Senescent cells don't die off when they can no longer replicate, instead they remain and trigger a pro inflammatory response
Exercise reduces the number of senescent cells in the body, promoting healthy aging and reduced inflammation
8 Stem cell exhaustion
Aging-induced loss of stem cell functions may play a key role in the pathophysiology of various aging-associated disorders.
Exercise improves stem cell function in muscle and brain promoting tissue repair and regeneration
Aging-induced loss of stem cell functions may play a key role in the pathophysiology of various aging-associated disorders.
Exercise improves stem cell function in muscle and brain promoting tissue repair and regeneration
9 Altered intercellular communication
The diminished ability of cells of different tissues types to communicate their status and behavior to each other.
Exercise improves intercellular communication, reducing inflammation and promoting healthy aging
The diminished ability of cells of different tissues types to communicate their status and behavior to each other.
Exercise improves intercellular communication, reducing inflammation and promoting healthy aging
These are the 9 hallmarks that pharmaceutical companies are spending billions of dollars to develop drugs to target.
They are trying to emulate exercise.
And you can do it today, right now, and its free of cost...and side effects!
They are trying to emulate exercise.
And you can do it today, right now, and its free of cost...and side effects!
I know I said I would give you 9 ways to:
• Extend health span
• Delay the onset of chronic disease
• Optimize your chances of becoming a centenarian.
But instead, I am giving you one that optimizes all 9 of these pro aging mechanisms
Can't be any simpler!
• Extend health span
• Delay the onset of chronic disease
• Optimize your chances of becoming a centenarian.
But instead, I am giving you one that optimizes all 9 of these pro aging mechanisms
Can't be any simpler!
But remember, incorporating exercise into your daily routine doesn't have to be complicated.
Walking, jogging, cycling, swimming, and resistance training... with bodyweight or a gym... are all great ways to get moving and promote healthy aging.
Walking, jogging, cycling, swimming, and resistance training... with bodyweight or a gym... are all great ways to get moving and promote healthy aging.
Aim for at least 150 minutes of moderate-intensity exercise per week
Don't be afraid to mix it up with different activities to prevent boredom
But your ultimate goal should be to add as much overall movement to your day and lifestyle as you safely and reasonably can
Don't be afraid to mix it up with different activities to prevent boredom
But your ultimate goal should be to add as much overall movement to your day and lifestyle as you safely and reasonably can
When you see bio hacking/longevity gurus trying to peddle pills, powders & devices while bragging about how little they exercise
I suggest thinking twice about how well they are able to interpret data
Doing minimal exercise is the starting point, not the goal
I suggest thinking twice about how well they are able to interpret data
Doing minimal exercise is the starting point, not the goal
If you enjoyed this thread:
1. Follow me @jerryteixeira for more of these
2. RT the tweet below to share this thread with your audience
1. Follow me @jerryteixeira for more of these
2. RT the tweet below to share this thread with your audience
Check out the BWS community for complete programs
All they require is:
• Your bodyweight
• Minimal equipment
• And a small space to work out
body-weight-strength.mn.co
All they require is:
• Your bodyweight
• Minimal equipment
• And a small space to work out
body-weight-strength.mn.co
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