LONGEVITY 2020 Update
March 6, 2020 Donald J. Porter
My Longevity
research, includes identifying “blue zones” the five regions identified as
having populations who live healthier and longer lives than others (they are Okinawa in Japan, Sardinia in Italy, the Nicoya peninsula in Costa Rica, Loma Linda in CA and Ikaria in Greece). The
diets of those living in these regions, consist almost entirely of minimally processed
plant-based foods – mostly wholegrains, greens, nuts, tubers and beans. Meat is
eaten, on average, five times a month. They drink mostly water, herbal teas,
coffee and some wine. They drink little or no cow’s milk.
Many longevity experts have added different ideas to the ideal mix. Sufficient sleep and a sense of
purpose are important but exercise is key – at least 150 minutes of moderate or
75 minutes of vigorous aerobic activity each week, plus twice-weekly
muscle-strengthening sessions, to reap health and longevity benefits.Having
said that, short
bouts of light physical activity, such as walking and cleaning, have
been shown to increase the lifespans of older people. And a study published recently
found that simply moving instead of sitting for 30 minutes each day could
reduce the risk of early death by 17%. Some research suggests
that club sports such as tennis and soccer are best for longevity because they
also encourage social interaction, another vital ingredient to longevity.
What other ideas
are there for prolonging healthy life? At conferences on longevity, it is
immediately obvious during the morning breaks that the buffets remain largely
untouched – and that everyone drinks their tea and coffee inky black,
disdaining even a drop of milk. Most serious seekers of longevity also practice
both calorific fasting and intermittent fasting. In a nutshell, the approach is to eat 30%
fewer calories and fast for 16 hours a day, though this may not be appropriate
for certain vulnerable groups. In essence, it means skipping breakfast and not
making up for the missed meal during the day.
No one knows quite why intermittent fasting works. The best guess is
that it has something to do with metabolic switching and cellular stress
resistance causing the body to increase production of antioxidants.
Repeated studies
on mice going back a century seem to prove that it works – on rodents, at
least. Last Dec. 2019, the New England Journal of Medicine reviewed all the studies in this area and concluded that a combination of
fasting and calorific reduction does slow ageing, extend lifespan and
counteract age-related disorders, including cardiovascular disease, cancers,
diabetes and neurological disorders such as Alzheimer’s, Parkinson’s and
stroke. “Animal models show that intermittent fasting improves health
throughout the lifespan,” the paper concluded.
The problem with
gauging its efficacy on humans is that, as the paper said: “It remains to be
determined whether people can maintain intermittent fasting for years and
potentially accrue the benefits seen in animal models.”
Are there any
anti-ageing drugs in the pipeline? US scientists/Venture Capitalists are
raising funds to launch a five-year clinical trial of a product called
metformin, commonly prescribed for pre-diabetics and diabetics. Longevity
advocates believe it may have a side effect slowing the development of
age-related diseases. “I’m not telling anyone to go out and take it until these
clinical trials proves it does what I believe it does,” said Dr Nir Barzilai,
the director of the Institute for Ageing at New York’s
Albert Einstein College of Medicine. “But if our trials come back with the
results I expect then, yes, I believe everyone should take this drug.” Even more niche are the promises of Dr
Aubrey de Gray, a gerontologist who founded the Sens (Strategies for Engineered
Negligible Senescence) Research Foundation with the goal of “undoing ageing”. “Sens is defined by a focus on repairing
molecular and cellular damage rather than on merely slowing down its
accumulation,” he said. The logistics of indefinitely healthy ageing will, he
believes, be simple and affordable: “Mostly it’ll be injections once a decade.”
I find the book by David Sinclair, “Lifespan”
the Highest Quality, Current Longevity protocol, available today !
David Sinclair
Takes:
·
Metformin
(prescription drug) – 1g/daily in the evenings – except on days when exercising
·
Multivitamins?
Only vitamin D3 with K2, he aims to get the rest from his diet
·
Statin
(prescription drug) – taken since his early 20s due to family history of
cardiovascular disease
·
Aspirin
– 83mg daily (Family history)
·
–
Started taking resveratrol around 2004, and added NMN & Metformin
approximately 3 years ago
– Resveratrol 1 d daily, NMN, 1g/daily & Metformin 1 g/daily in the P.M – except on days when exercising
– Resveratrol 1 d daily, NMN, 1g/daily & Metformin 1 g/daily in the P.M – except on days when exercising
·
Daily
vitamin K2, D3
