Improve Your Healthspan With These Four Routines

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Improve Your Healthspan With Four Routines

Your healthspan is the length of time you're healthy, not just alive. No one wants to live to be 100 without being able to enjoy life. Which reminds me of a lecture given by world renowned anti-aging geneticist Dr. David Sinclair. He asked the audience for a show of hands by those who wanted to live to 100. Very few raised their hands. Then he tweaked the question a bit:

How many of you would like to reach 100 if you were as healthy as you are now?

Nearly everyone's hand shot up.

This is because healthspan is what people want, not necessarily a longer lifespan, because a long life bereft of some measure of vitality, autonomy and health isn't worth it; not for most of us anyway.

The good news is that scientists have shown us what we need to do to increase our healthspan, In other organisms, from yeast to monkeys, they also know how to increase average lifespan as well, but these same interventions (some of which I'll address below) haven't been proven to lengthen the overall lifespan of humans.

And for now that's OK, because increasing healthspan is our focus. Conceptually, it looks like this:



The green line in the above illustration shows how most of us live: the older we get, the steeper the slope of that line indicating the faster does our health decline. The red line is a shift to the right indicating a slower rate of health decline, and thereby more healthy and active years.

The best person I know of who exemplifies healthspan optimization is Jack LaLanne. He died at the age of 96 after a brief illness (pneumonia), and yet, as the tale is told, was still able to perform his daily workout routine up until the week before his death, although I imagine with less than usual vigor.

Jack had been sick for only one week. He epitomized the healthy lifestyle, which for him included plenty of exercise, fresh, diverse food, vegetable juice and a great mental attitude.

This amazing example of what's possible in extending healthspan was not due to great genes or a winning demeanor. Jack said he was addicted to sugar and junk food in his youth. From time to time he experienced violent episodes directed against himself and others, describing himself as “a miserable goddamn kid...it was like hell." He suffered from headaches and bulimia and temporarily dropped out of high school at age 14. [1]

Despite that, Jack was able to string together a set of habitual lifestyle routines that enabled him to live a long, strong, healthy life and become a legend in the process. You may not be able to become a legend, but the living long and strong part is entirely within your control.

Let's find out how.

Healthspan Routine #1: Restorative Sleep

restorative sleep contributes to a longer healthspan

These three declarations are indisputable:

  1. Everyone needs to sleep,
  2. Everyone does, but
  3. Many do a pretty poor job of it.

Let's begin with how poorly many of us are doing with getting enough restorative sleep.

Key Findings and Statistics about American Sleep Habits from TheGoodBody.com:

  • 35% of Americans don't get the recommended seven hours of sleep each night.
  • Americans currently get on average 6.8 hours of sleep each night.
  • In 1910 the average person slept 9 hours a night.
  • Roughly 20% of Americans have a sleep disorder.
  • Since 1985 the percentage of adults getting less than six hours sleep each night has increased by 31%.
  • 97% of teenagers get less than the recommended amount of sleep.
  • 7 out of 10 college students don't get adequate sleep.
  • Sleep deprivation costs the US $411 billion annually.

And there's more... according to SleepAdvisor.org:

  • 50 to 70 million people in the US suffer from one or several sleep disorders.
  • 48% of people in the U.S. reported snoring problems.
  • 7% reported falling asleep or nodding off while driving in the preceding month.
  • 9% of people reported unintentionally falling asleep during the day or at work in the last 30 days.

And, as reported by the Washington Post, America is the fourth most sleep deprived population in the world, trumped by the UK, the most sleep-deprived of the 12 countries sampled, with people in Singapore and Australia rounding off the top three ahead of the US.

This is a problem. None of us can thrive without adequate sleep, and none can consistently survive on five hours of sleep or less without suffering health impairments, such as these:

  • Less Testosterone: Men who sleep five to six hours a night have the same average testosterone level as men six to ten years their senior.
  • Less Cancer Inhibition: One study tracked for just one night sleep-deprived individuals that typically get only four hours of sleep per night and found that they experienced a 70% reduction in critical anti-cancer-fighting cells (natural killer cells, or cytotoxic lymphocytes that are critical to the innate immune system).
  • More Risk for Chronic Disease: Every disease that's killing us in the developed world now has a causal link to insufficient sleep, says sleep expert Dr. Matthew Walker. This includes cancer, Alzheimer's disease, stroke, cardiovascular disease, diabetes, obesity, depression, anxiety, and suicide.
  • More Calories Consumed: With less sleep, leptin gets suppressed, and ghrelin gets ramped up.

• Leptin is the body's main satiety hormone; it tells our brains we're full. Ghrelin does the opposite; it's the hunger hormone.
• People sleeping four to five hours a night will on average eat 200 to 300 extra calories each day, adding up to 70,000 extra calories per year, and ten to 15 pounds of extra body mass.

  • More Accident Prone: With just six hours of sleep, you're 33% more likely to get into a traffic accident.
  • Shorter Life Expectancy: The shorter your sleep, the shorter your life – a lack of sleep predicts all-cause mortality. If you're regularly getting five hours of sleep or less, you have a 65% increased risk of dying at any moment in time, relative to people getting eight hours of sleep or more.

Your Restorative Sleep Routine

  • Get consistent: It's best to go to bed at the same time every night. If you shift your sleep by a few hours, you're going to miss certain stages. Usually sleepers pass through four stages: 1, 2, 3 and REM (rapid eye movement) sleep. These stages progress cyclically from one through REM then begin again with stage 1. A complete sleep cycle takes an average of 90 to 110 minutes, with each stage lasting between five to 15 minutes.
  • Get cold: Keep your room cold - 65°F (18°C)or lower is a good number, or as cold as you can tolerate.
  • Get off the cell one hour before bedtime: One hour of cell phone use will delay your body's production of melatonin by three hours or so. Your peak level (usually occurring around 2:00 AM) will be 50% less than normal.
  • Block blue: Wear blue light blocking glasses a few hours before going to bed – excess blue light exposure (from phones, TVs, and computer screens) prevents melatonin levels from rising
  • Less caffeine: Caffeine has a half-life of five to six hours; meaning, about five to six hours after drinking caffeine, half of it will remain in your system. It's best to avoid caffeine after 12:00 PM so that it doesn't negatively affect your sleep.
  • Try melatonin: Quicksliver's Liposomal Melatonin is an antioxidant hormone naturally produced in the body. Melatonin supports a healthy sleep-wake cycle and normal circadian rhythms.
  • Measure/Manage: Good sleep trackers include Fitbit (2,200 ratings of 3.9 of 5, but that doesn't tease out the sleep track function from heart rate and fitness tracking capabilities), and Withings Sleep Tracking Pad (99 ratings averaging 3.8 of 5).

Healthspan Routine #2: Time Your Nutrition

Healthspan is improved by consuming nutrient dense foods and caloric restriction

There's an old and sage adage:

You can't outrun your fork.

Of course, there are exceptions. Competitive marathon runners, for instance, can probably eat as much of anything they want and they will not gain weight. If you're not one of them, it matters what you eat, how much you eat and when you eat. This is particularly true if we're talking healthspan as opposed to body composition; after all, you can be skinny and unhealthy.

When it comes to optimizing healthspan, use these three guideposts to create your diet:

  1. What not to eat
  2. What to eat
  3. When to eat.

Don't eat this:

  • Sugar and sugar proxies such as aspartame, splenda, saccharin and similar sugar proxies. If sugar's your thing, do yourself a favor and use limited amounts of erythritol (what I use sparingly), xylitol or stevia (my mother's favorite). [2]
  • Soda and other sweetened drinks (even fruit juice!) [3]
  • Vegetable oils (canola, safflower, and sunflower oil) [4]
  • Processed/fast foods. (you know what these are)

Do eat this:

  • Dark/leafy greens: As much as you can.
  • Fibrous fruits: Berries, apples.
  • Raw nuts and seeds: Almonds, walnuts, pistachios, sunflower seeds, hemp seeds, chia seeds and flax seeds are good snack food but be aware that they're calorically dense, so don't eat them with wild abandon.
  • Avocados: A great omega-3 rich healthy fat.
  • Wild-caught salmon: Pacific or Alaskan is superior to Atlantic.
  • Grass-fed beef: Less is more.
  • Healthy oils: organic, extra virgin, cold pressed olive and avocado oil.

When to eat:

  • Fewer hours each day: Limit your feeding to between eight and 12 hours each day, say from 7:00 AM to 7:00 PM (12 hours), or better yet, from 11:00 PM to 7:00 (eight hours).
  • Fewer days each week: Eat the foods suggested above five days per week, eat much less (about 500 calories) or nothing (lots of green tea and pure water is OK) for two days per week, the so-called “5:2 Diet".
  • Fewer weeks per year: Fast or eat per a fasting mimicking program, such as Dr. Valter Longo's ProLon Program.

Now that you have an idea of what not to eat, what to eat and when to eat, I want to dig into why caloric restriction is the proven way to increase your healthspan; maybe even lifespan.

As Dr. Peter Attia repeatedly emphasizes:

Fasting is the single most potent tool in our toolbox of nutrition.

Fasting activates several cellular longevity pathways, such as the upregulation of autophagy. Understanding the importance of autophagy and how to regulate it is what gave Dr. Yoshinori Ohsumi his Nobel Prize in Physiology or Medicine in 2016. He discovered how cells recycle their content, a process known as autophagy, a Greek term for “self-eating", and that process was activated by fasting.

In reporting his award, The New York Times said this about Dr. Ohsumi's discovery:

Autophagy is a crucial process that's critical for cells to survive and to stay healthy. During starvation, cells break down proteins and nonessential components and reuse them for energy. Cells also use autophagy to destroy invading viruses and bacteria, sending them off for recycling. And cells use autophagy to get rid of damaged structures. The process is thought to go awry in cancer, infectious diseases, immunological diseases and neurodegenerative disorders. Disruptions in autophagy are also thought to play a role in aging.

Know this about autophagy:

  • It improves healthspan;
  • Fasting activates it:, but
  • It's difficult to know the minimum “dose" of fasting is needed to activate autophagy with therapeutic benefit.

As a first step just stop eating all the time. Think about it - most of us start nibbling on something as soon as we arise from bed and don't stop until we return to bed. This means that our cells only get a rest from dealing with food and drink when we're sleeping. That's not enough down time for autophagy to happen and persist long enough to do us good.

Once you win the battle against non stop snacking and settle into just three meals a day, drop a meal. For me the easiest meal to drop is breakfast. Yes, I know you've heard that “breakfast is the most important meal". That assertion, however - and the studies that support it - is often based upon what tends to happen to those who skip breakfast. What happens is that they wind up consuming more calories later, often too close to bedtime when the body is at rest and the calories are not needed for energy, so they get stored as body fat. If you drop breakfast, or any other meal, make sure you don't overeat later.

Even though we don't really know the ideal time-restricted window for autophagy (other than total fasting for two-plus days), we do know that doing all your eating and drinking (other than black unsweetened coffee, tea and water) during an eight hour time frame increases insulin sensitivity, improves blood sugar levels, lowers blood pressure, reduces overall levels of inflammation in the body, and often makes it easier to reduce your total calorie intake. All of these biometrics conspire to lengthen your healthspan.

Once you feel comfortable fasting for 16 hours (this includes sleep time) and eating for eight, pick a day or two to extend the fast period. When you become familiar with eating just one modest meal over a 24 hour period, try experimenting with a prolonged fast of a full day, then two days, then three. Of course, you can lengthen the fasting period from there. Dr. Peter Attia does a seven day fast once per quarter. This may be the sweet spot when it comes to optimizing for longevity.

The last point I want to make about “when to eat" is when to stop. We covered various periods of time when you don't eat, but very important is what time each day that you stop eating all together. Many scientific studies indicate that when you eat is more consequential than what you eat, and none are so convincing as those done by Dr. Satchidananda Panda, the Professor of Regulatory Biology Laboratory a the Salk Institute where he studies the genes, molecules and cells that keep the whole body on the same circadian clock.

Dr. Panda's research shows that:

When you eat (and when you don't) is more important to your health than what and how much you eat!

Based on the research about optimizing our feeding windows relative to our circadian clocks, researchers like Dr. Panda advise that the last food you pop into your mouth should occur no later than 7:00 PM. Here's Dr. Panda's TED Talk explaining why this is true:

 

Your Nutrition Timing Routine

  • The easiest way to put your eating on the clock is to gradually eat dinner earlier. In each succeeding week, drop the time you eat your last meal, or drink your last drink (other than herbal tea and water) by one-half hour until you get to 7:00 PM, or earlier. Right after your last meal, brush your teeth with a strong tasting toothpaste that will make eating something unappealing; Tom's brand no fluoride Fennel is a good choice.
  • Once you've acclimated to ending the feeding frenzy by 7:00 PM, choose a meal to drop each day (or most days) to extend the time period during which you're fasting, or select one or two days per week that you restrict calories (men 800 calories; women 500 calories), or don't eat at all on those days.

Healthspan Routine #3: Consume NAD+ Boosting Supplements

Activating sirtuins by boosting NAD+ lengthens healthspan

By now you get that caloric restriction is a sure-fire way to extend your healthspan. In all animal models tested, caloric restriction - or mimicking it - also extends healthy lifespan. The difference between healthspan and healthy lifespan is that in the case of the former (healthspan), average lifespan is the same even though the health of an organism (including us) lasts longer; whereas in the case of the latter (healthy lifespan), the average lifespan is is both extended, and is healthy.

We know that caloric restriction improves the healthspan of humans, but we're unsure if it also confers longer life overall. Humans are long-lived, and none will willingly subject themselves to a life resembling that of a lab mouse. Research on such mice tell us that various modes of caloric restriction do confer longer life, and from such results many scientists presume that caloric restriction, or their mimics, might also lengthen healthy human lifespan.

You already are familiar with various caloric restriction modalities, and now it's time to look at what molecules - some available in over-the-counter supplements - that mimic caloric restriction without you actually needing to reduce calories (although that's always helpful).

To understand how this all works, we need to learn about sirtuins.

Sirtuins, the Longevity Genes Vital To Healthspan

Sirtuins, nicknamed “the longevity genes", are a family of protein enzymes involved in regulating cellular processes, including the aging and death of cells and their resistance to stress. They remove acetyl tags from histones and other proteins and, by doing so, change the packaging of your DNA, turning genes off and on when needed. These critical epigenetic regulators sit at the very top of cellular control systems, controlling our reproduction and our DNA repair.

DNA breaks in chromosomes distract the sirtuin complex resulting in genes that inappropriately get turned on. You may recall from your high school biology that chromosomes are threadlike structures of nucleic acids and protein found in the nucleus of most living cells. They carry genetic information in the form of genes. Mammals like us have seven sirtuins.

Insults to the genome, such as a double strand break, distract sirtuins from their job of responding to various cellular stresses as they go into gene repair mode. Over the term of, say, an 80-year life, the cumulative damage caused by gene expression (getting turned on when they should not) is a good part of what makes us old.

Simply put:

Sirtuins are genes which protect all organisms (like us) from deterioration and disease.

Much of the research done by Dr. David Sinclair's research work (and that of his mentor and post doctoral advisor, Dr. Lenny Guarente) is focused on the role that sirtuins have in how we age, and how we can support their function. (As you'll soon see, this led Dr. Sinclair to his NMN supplement research.)

The focus of the research on sirtuins is to find out how to make them more robust, and then see how that affects the aging process. In all the animal models studied, improving sirtuin function extended both health and lifespan, but what about in humans? We don't know for sure, but that hasn't stopped researchers like Sinclair and Guarantee (and myself and thousands of others) to take the supplement compounds that worked so well in animal models.

The problem with sirtuins is that they depend on the coenzyme NAD+ (nicotinamide adenine dinucleotide) to function. That's a problem because the older we get, the less NAD+ is produced by our body. By age 50 people have about half as much NAD+ in their bodies as they did at age 20, and by age 80 NAD+ levels drop to 10% expressed in youth, or less. [5]

NAD+ is responsible for hundreds of critical biological processes, including creating energy, regulating sleep/wake cycles, and maintaining healthy DNA. If you didn't have NAD+ in your body, you'd be dead in about 30 seconds. Although that doesn't happen, what does is that our NAD+ gets depleted as we get older, which is why so many of us seek to boost it back up to more youthful levels.

I want to tell you how that might happen.

NR and NMN - Two NAD+ Precursors That May Improve Healthspan In Humans

There is a silver lining to this declining NAD+ story. Apparently, at least two widely available molecules in supplement form - NR and NMN - boost NAD+ levels. I say “apparently" because although this has been proven in various animal models, such as with mice, only limited human trials have been conducted and published for NR, with human trials on NMN underway, but not completed and published.

Such uncertainty has not stopped a booming subset of the supplement industry making NR and NMN and selling it to a public that eagerly consumes it, including many of the scientists who study these molecules (and their families), such as Drs. Sinclair, Guarente and Attia, and tens of thousands of regular folk, me among them.

Basically, we're taking the chance that the NAD+ precursors NMN (nicotinamide mononucleotide) and NR (nicotinamide riboside) that are so effective with mice and other organisms will likewise work for us. There's no reason we know of that these two precursors won't increase our NAD+ through a series of chemical transformations, just as it does for other animals.

The two brands that seem to dominate the NR supplement market are Dr. Lenny Guarente's Basis, produced by his company, Elysium Health, and Tru Niagen, which is sold here at ProHealth Longevity. Assuming that the NR ingredient in each is of the same purity, the obvious difference in the two products is that Basis also contains pterostilbene; whereas, Tru Niagen does not. Of course, that can be remedied by adding our very well-absorbed Pterostilbene Supreme, which also contains resveratrol, curcumin and vitamin D3.

Similar to resveratrol, pterostilbene is a powerful polyphenol created by plants to protect against internal and external stress. It's available in the human diet in certain types of berries, but only in trace amounts. Pterostilbene is more bioavailable than other plant-derived compounds in the same family, such as those in resveratrol, meaning that it's more readily absorbed by the body. Lab studies have shown that pterostilbene may improve metabolic health, in particular by activating sirtuins. [6]

Now, let's turn to NMN.

There's a raging debate about which is the better NAD+ activator, NMN or NR. I've read several mouse studies about NMN and NR, and more importantly, have read the conclusions of scientists who have read studies of both NMN and NR. I can tell you that the respective sellers of each have their own axe to grind when attesting their respective superiority, but that there's no definitive science proving which is better. (For an insightful comparison of NMN vs NR read NMN and NR: How These NAD+ Precursors Measure Up.)

That said, a world renowned anti-aging researcher is putting his money, sorta speak, on NMN. Dr. David Sinclair is a tenured professor in the world's leading genetics department at Harvard University. He's also the Founding Director of the Paul F. Glenn Laboratories for Aging Research, a group that now includes four labs at Harvard and a consortium of 11 universities across the country. One of the primary areas of all the research done by his labs and this consortium is on NMN. (More about Dr. Sinclair here.)

Dr. Sinclair told podcaster Joe Rogan about his NMN research and personal healthspan longevity habits in a rambling two-plus hour podcast. Here's what he had to say about his use of NMN:

  • Sinclair takes one gram of NMN powder every morning mixed in yogurt so the fat in the yogurt to improve NMN assimilation. He also takes 500 mgs of resveratrol mixed in the yogurt and an unknown amount of metformin, but probably between 500 and 1,000 mgs.
  • His confidence in this NMN molecule comes from the many studies he's done for his NMN supplement research on various animal models, such as mice. With mice, taking NMN has proven to make them appear more youthful, and “they get the benefit of exercise without having to exercise", such as increasing the amount of time and distance run.
  • Like Sinclair and the rest of his (adult) family, his 80 year-old father takes NMN, metformin and resveratrol. It's anecdotal, but his father attributes his ability to regularly exercise vigorously to his NMN supplementation. To showcase his growing prowess, he recently climbed 40 flights of stairs in just 15 minutes, boasts his son, David.
Metformin: the diabetes drug repurposed for healthspan longevity

Metformin is a long-used, safe prescription drug developed to lower blood glucose levels in type 2 diabetics. Researchers discovered that in addition to lowering blood sugar, metformin also was protective against heart disease, cancer, Alzheimer's, and other chronic conditions associated with aging and diminishing healthspan. Scientists like Nir Barzilai, PhD began studying metformin as an anti-aging drug, and the results so far are promising.

Here are a few quotes from worldwide news resources as reported by Life Extension Magazine:

  • Although it might seem like science fiction, researchers have already proven that the diabetes drug metformin extends the life of animals, and the Food and Drug Administration in the US has now given the go-ahead for a trial to see if the same effects can be replicated in humans.
  • I have been doing research into aging for 25 years and the idea that we would be talking about a clinical trial in humans for an anti-aging drug would have been thought inconceivable...20 years ago, aging was a biological mystery. Now we are starting to understand what is going on.
  • Scientists think the best candidate for an anti-aging drug is metformin, the world's most widely used diabetes drug, which costs just 10p [15 cents] a day. Metformin increases the number of oxygen molecules released into a cell, which appears to boost robustness and longevity.
  • If we can slow aging in humans, even by just a little bit, it would be monumental. People could be older, and feel young.
  • This would be the most important medical intervention in the modern era, an ability to slow aging.

Dr. Simon Melov of the Buck Institute for Research on Aging said about Metformin:

You're talking about developing a therapy for a biological phenomenon which is universal and gives rise to all of these diseases. And if you've got a therapy for this thing, these diseases just go away.

And Dr. Peter Attia adds his perspective:

The more metabolically ill you are, the more benefit you probably get from metformin. [7]

Other Healthspan Longevity Supplements

Consuming a mitoquinol/chromium picolinate formula, ceylon cinnamon, apple cider vinegar, berberine, amla, fenugreek and bitter melon extract can lower your blood glucose levels. Low fasting blood sugar is thought to aide healthspan. [8]

Ashwagandha and rhodiola are adaptogens that can reduce chronic stress, which if not treated can become a disease-amplifier through its impact on neuroendocrine, autonomic, immune and metabolic mediators. [9]

Fisetin (found in wild strawberries) and Quercetin (found in wild apples) are sirtuin-activating compounds which protect your mitochondria and help reduce senescent cells, which are considered to be a big part of unhealthy aging.

Curcumin and krill oil can reduce chronic inflammation, now thought by scientists to be the instigator or amplifier of most chronic diseases that are nearly unavoidable as we age, and strongly contribute to a shorter healthspan. [10]

Your NAD+ Supplement Boosting Routine

  • Begin to fast regularly, say one to two days per week, or seven days every quarter as Dr. Peter Attia does. It's smart to start out slowly, so first try dropping a meal a few times a week, and then reducing the calories of the remaining meals from time to time. Once you become familiar with the feeling of hunger, try to fast for a day. Drink as much herbal tea and water as you want.
  • Choose either an NR product like Tru Niagen, or any of ProHealth Longevity's NMN products. How much you take of either NAD+ booster may be dependent on your budget. If you can afford it and your doctor doesn't demur, start with 250 mgs of one, or 125 mgs of each if taking both, and gradually work your way up to Dr. Sinclair's dose of 1 gram. If you decide on Tru Niagen, also take pterostilbene and resveratrol (ProHealth's Pterostilbene Supreme contains both).

Healthspan Routine #4: Exercise, the quickest anti-aging formula

Vigorous exercise improves your healthspan and quality of life.

It's really very simple - humans were made to move, not to sit still.

There's a reason that scientist coined the phrase:

Sitting is the new smoking.

Here are a few points to drive home the point that you must exercise if you want to extend your healthspan:

  • Exercise is the single most important thing you can do to preserve brain health.
  • There have been multiple studies showing aerobic exercise helps with executive function and long-term planning.
  • Strength training has been shown to prevent muscle atrophy (the wasting away of muscle), and lower the incidence of cancer.
  • Resistance training has been proven to have a significant effect on reducing symptoms of depression and anxiety.
  • Lifting weights turns your muscles into, in effect, a sponge that enables them to suck glucose out of the blood and thereby lower your blood glucose.
  • Aerobic exercises has been proven to boost brain-derived neurotrophic factor (BDNF), which helps to support the survival of existing neurons and encourages the growth, regeneration, and creation of new neurons and synapses. In other words, exercise keeps your brain young.
  • Resistance training has been proven to speed up the body's metabolism and help you burn more calories.

Your Exercise Routine

  • If you haven't been off the couch for awhile, grab a friend and go for a walk. Do it every day. Once you get used to it, walk up hills. If there's no hill, walk faster. If your knees cry out, bike, or swim. The friend thing is important, because you'll hold each other accountable. Choose someone you won't let down.
  • After you've walked for awhile, or if you haven't been hugging the couch exclusively for the last decade, go to Youtube and learn how to do some body weight exercises (calisthenics) and/or weight lifting, or use resistance bands. Again, do this with a friend until it becomes a habit.
  • Once you get familiar with resistance training (weights, calisthenics, etc.), try some high intensity interval training (HIIT). HIIT will actually drive up your growth hormone, just one reason that exercise intensity confers healthspan benefits. I've written a lot about HIIT; one of these articles will get you going.

Your Takeaway

Scientists aren't exactly sure what will definitely increase a human's lifespan, but they know that healthspan - the years over which you're healthy - can be increased.

Do these six things habitually to increase your healthspan longevity:

  1. Get restorative sleep;
  2. Reduce the time period within which you eat;
  3. Don't eat past 7:00 PM;
  4. Boost your NAD+ (that then will activate sirtuins) via fasting, or supplements such as NMN and NR, and perhaps metformin;
  5. Reduce senescent cells with senolytics, such as fisetin and quercetin; and
  6. Exercise - regularly and with intensity, at least sometimes.

Begin today and make Jack LaLanne proud.

Show references
  1. https://en.wikipedia.org/wiki/Jack_LaLanne#Early_life
  2. https://www.nutritionaction.com/daily/sugar-in-food/sugar-in-food-which-sweeteners-are-the-safest-and-which-should-you-avoid/
  3. https://www.garmaonhealth.com/1-soda-60-minutes-harm/
  4. https://time.com/4291505/when-vegetable-oil-isnt-as-healthy-as-you-think/
  5. https://www.lifeextension.com/Magazine/2018/2/Anti-Aging-Effects-Of-NAD/Page-01
  6. https://www.elysiumhealth.com/en-us/basis/how-basis-works
  7. https://podcastnotes.org/2019/06/24/attia-7/
  8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5166514/
  9. https://www.ncbi.nlm.nih.gov/pubmed/28856337
  10. https://www.ncbi.nlm.nih.gov/pubmed/25879284

 

 

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One thought on “Improve Your Healthspan With These Four Routines

  1. avatar Ed Brison says:

    For those of us who practice time restricted eating already, how about giving us a product without added sweetener? If you take the NMN during the day when you’re not eating, you’re getting that sugar boost from your supposed helpful supplement.

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