Quick. Manage protein. Eat healthy fats, more salt and magnesium. Enjoy coffee, tea, red wine.
You are watching: The longevity solution: rediscovering centuries-old secrets to a healthy, long life
And it was definitely worth all the waiting. It can not provide you a miracle pill or a solution for eternal youth, and it doesn’t make any kind of sensational claims yet it does bring together all the existing scientific research on the topic of longevity nutrition, that is optimized for life AND health span, not simply for more years of incredibly questionable top quality as standard clinical advice does.
First, it made me realize one very important concept — youth and also longevity are not the same. What you desire in your prime years — more expansion, much faster metabolism, even more sex hormones, more acute stressors to teach your immune mechanism and also optimize your defense units — every one of that can not be such a good principle for longevity, when the development period is over. More growth can intend more cancer cells, much faster metabolism could intend ineffective power intake and inadequate energy supply to your important organs and also units — and also through that comes previously death. More sex hormones will optimize your body for proproduction and better mating pool, not for longevity and also peace of mind. And more stressors, inflammation, training and “opportunities” for injures and also infections will expect taking sources from repairing and restorative procedures to “fight and also defend” mode.
You could be reasoning longevity is around continuing to be young — I supplied to think that. But longevity is not around stopping the moment and also prospering inabsolutely — that will never before occur, you deserve to not stop the moment or flourish indefinitely. Longevity is about helping our body to get better at repair (cellular, DNA damage), maintaining and also making use of wisely what we have (energy, body organ, tissue and body parts’ functions) and also designing our hormonal environment to accommoday all these processes better.
In youth, you desire to, pretty much, obtain your hands on as a lot healthy nutrition, proteins and also other nutrients, as you have the right to, controlling to the finest of your capacity to maintain enough growth and development. In longevity, on the other hand also, you want to teach your body, your metabolism and hormones, just how to conserve and also regain what you have, with consistent fasting and also protein cycling. At the same time, you don’t want to starve yourself, as you might require more nutrients to maintain tworries and cells, since the body is obtaining not as efficient and efficient at it, once we acquire older.
It’s a breakable act of balance — longevity way of living.
I don’t understand about you, however I setup to stack all the cards in my favor to preserve my body in the best possible problem, till our science numbers out some easy method to make us live healthy as lengthy as we desire, enjoying every moment of this life to the fullest.
The Longevity Equipment book is around substances we can consume — proteins, salt and also magnesium, tea, coffee and wine, fats and also fatty foodstuffs and also about fasting.
A few of them aid our cells to do much better repair job-related (fasting and also protein management), some of them aid our cells to become stronger and “tougher”, enin the time of anything, that life throws our means (tea, coffee, wine and all the polyphenols aka plant anti-oxidants, that activate our longevity genes, that safeguard us from stress and anxiety and also damages of all sorts, via the power of hormesis aka acute anxiety, that makes us stronger), and various other substances simply keep our vital cellular attributes (sodium and also magnesium, healthy fats ), without them we can not successfully live lengthy and also healthy and balanced.
What’s really cool around this book?
Most of the practices in the book are easy, most of them are basic to perform, except perhaps for fasting (that does end up being easier with practice), the advice given is convenient and also a lot cheaper than any kind of anti-aging treatment. Some methods are likewise pretty enjoyable — who doesn’t love their everyday cup of coffee or tea? A glass of excellent red wine via a nice meal?
The results you have the right to feel and also view virtually instantly, as soon as you start adhering to the arrangement 100% through consistency.
All the science, details of the study, references to even more information, evaluation of Blue Zones aka locations where world live the longest — all that you deserve to uncover in the book.
Let’s together jump right into it! Let’s learn and also start using the the majority of essential — the longevity solution arrangement itself.What and How.
The Longevity Systems Plan for your Longer and also Healthier Life. (Till our scientists number out the immortality pill point.)
Tip 1. Regular Fasting.
Food restriction VS eating as a lot as you want all the moment has prstove itself many type of many type of times, it’s prstove to extend life and also increase your health expectancy. Fasting is the the majority of helpful and also the most basic method to restrict our food usage. You don’t should count calories or be on any specific diet. Even though eating nutritionally well balanced meals is the various other component of the equation to promote healthy and balanced and also long life. Malnourishment is not cool for longevity. So you desire to quick and also then eat nutritious foodstuffs. That exactly how it functions.
HOW:12–14 hours of daily fasting.16:8 fasting. 16 hrs (overnight) of not eating. Eat your meals in 8-hour eating home window.Alternating day fasting. Eat one meal between 12–3 PM one day. The next day eat generally. Eat one meal a day the day after that aacquire. Repeat.Prolonged fasting (even more than 24 hours). For various wellness conditions, particularly through different cases of metabolic disease.
Tip 2. mTOR/Protein.
HOW:Aim to obtain 50% of your protein from animal resources. 50% from plant resources prefer beans, nuts, vegetables. Mostly from entirety foods items. Try to go organic for health and wellness factors. 25% of your pet protein consume from seafood.Aim for 1.6g to 2.2g of protein (not food yet actual protein, examine protein content of foods) per 1 kg of body weight. Best distributed in between meals. For resistance training and also older (after 65) adults.
*It was unclear for me from the book, but it seems, that experienced athletes, endurance or toughness, could need even more protein for repair and also recovery processes.Aim for 1.2g of protein per 1 kg of body weight. For nonresistance training human being.
*From my suffer, it makes sense to consume even more protein on training days and roughly your training, than in other situations.Supplement through 20–60 g of hydrolyzed collagen or 10–15 g of glycine for healthy tendons, joins, skin.
*it wasn’t precisely clear for me, how you regulate all that with different fasting protocols and training. More research study is essential.
Tip 3. Coffee, Tea and also Wine.
HOW:Coffee and also tea: small amount of cream and also milk is enabled, no sweeteners.Coffee: 1–5 cups a day of brewed coffee. Depends on your personal caffeine/coffee tolerance and also preferences. Depends on the amount of caffeine and also, obviously, the size of your cup.
*Drink responsibly. Caffeine can interrupt your sleep, if you don’t know exactly how to drink it for good night sleep. I finish my coffee by 2 PM.Tea: drink plentifully. Brewed green, black, oolengthy and also various other teas. Green tea enriched via catechins seems to be the a lot of valuable for longevity, health and wellness and also weight loss/weight management.Wine: Only in moderate amounts, 2 drinks for men, 1 drink for womales, 1 drink is around 3 oz.
Preferably high-resveratrol wines such as Brazilian Pinot Noir or Lambrusco.
Preferably low in sugar such as Dry Farm Wines.
Preferably an organic variation to avoid pesticides.
Consume wine with the largest meal of the day.
Consume day-to-day little quantities fairly than carry out binge drinking.
Many benefits in wine appears to come from polyphenols, not alcohol, quercetin and also resveratrol. So, non-alcoholic wines can be a great option.
*I drink 2–3 cups of coffee, 1L of freshly brewed green tea, and I take green tea supplements. Not a wine drinker (no alcohol), but considering it.
Step 4. Salt-Sodium and also Magnesium.
HOW:Consume 2 to 4g of EPA + DHA from wild seafood and/or supplement via up to 4g of high top quality fish, krill or algae oils.Consume omega-3s from plants as well. favor chia, hemp or flax SEEDS, tarobtain to 30–60g per dayConsume great top quality herbal animal fats — pastured butter, ghee, lard and tenable.Consume omega-6s from entirety food sources choose nuts, seeds, pastured eggs and chicken. Keep the ratio Omega-6s:Omega-3s, 4:1 or much less.
*My personal exercise. I eat a lot of of my fats from seafood, pastured eggs or olive/coconut oils. Nuts and also seeds 1–2 handfuls a day. That takes treatment of my fat proportion.Consume 1–2 tablespoons of extra virgin olive oil or a handful of oresides.
As a personal advice from my professional and personal exercise, to enaffluent and amplify this longevity solution nutrition for better health and weight management, good looks and awesome feelings and also overflowing energy — perform this:Sleep 8–9 hours on a continuous schedule day-to-day.Ditch included sugars for good, eat fruit for sweetness, usage your sugar wisely — desserts on rare unique occasions.Ditch processed food and processed grains.Ditch vegetable oils — canola, cottonseed, corn, soybean, sunflower, safflower.Ditch dairy for non-animal options.Add 4 servings of green and colorful vegetables to most of your meals.