Tag: longevity

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person holding black barbell to work on muscle fitness
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Why Muscle Fitness Is Essential

Peter Attia stated in his recent book Outlive: “The strong association between cardiorespiratory fitness and longevity has long been known. It might surprise you, as it did me, to learn that muscle may be almost as powerfully correlated with living longer.” 

Indeed, when we start losing muscle mass and strength (clear signs of sarcopenia) and do not do anything about it or not enough, this can lead to numerous other problems. This can give rise to frailty and issues with mobility, falls and fractures, lower activity levels, loss of independence, weak bones, and possible weight gain from not moving enough throughout the day. When it comes to our metabolism, sarcopenia can lead to a lower resting metabolic rate, which can bring about insulin resistance and hypertension, among other things. 

woman doing push ups to enhance muscle fitness
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The Importance of Strength Training Exercises

As explained in Questions and Answers: A Guide to Fitness and Wellness, between the ages of 25 and 30, muscle mass and strength begin to decline. This is mostly due to lower levels of key hormones and a tendency to lessen overall physical activity. But if we make an effort to do regular strength training exercises between the ages of 20 and 60, then the peak we usually reach around age 30 can be maintained until we reach our sixties. Otherwise, by age 40, our muscle strength is already less than what it was at age 20. After the age of 60, even though key hormones are still declining, we can continue to enjoy consistent muscle fitness if we apply ourselves to diligently do strength training exercises on a regular basis (even without prior real experience), whatever our age, even if close to 99 (consult your personal physician first, of course). Check out the Primal Blueprint Fitness Pyramid for more guidance.

man lifting dumbbell in gym to increase muscle fitness
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On a Final Note

Being in my fifties, I am highly motivated to do what it takes to keep my muscle mass and strength for as long as possible. I actually intend to improve my current state as I never really focused on strength training exercises per se. I want to postpone sarcopenia and anything that could be related to it. Improving bone density and having better blood glucose transport are also very important to me. As we can start strength training at any age, whether with free weights, resistance bands, and/or simple bodyweight exercises, I am confident this will be a great addition to the cardio and stretches I have done for years. Muscle fitness is truly essential. 

Until next time!

​​References​ 

Attia, P. (2023). Outlive: The Science and Art of Longevity. Harmony Books. 

Liguori, G., & Carroll, S. (2023). Questions and Answers: A Guide to Fitness and Wellness (6th ed.). McGraw-Hill Education.  

Price, A. (2016, February 22). 10 Ways to Stave Off This Weakening Condition. Dr. Axe. https://draxe.com/health/sarcopenia/ 

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keto vegetable salad in bowls
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Eating Healthy

Eating healthy this year by watching the amount of sugar you consume on a daily basis has never been easier. You can start by eating a primal/paleo diet as summed up in the Primal Blueprint Food Pyramid. And if sugar is really to limit, eating keto or borderline keto, like I do most of the time, is probably the best next step. Check with your doctor and give it a try! Dr. Frank Lipman said in a recent tweet, “If you make only one change this year, let it be cutting sugar and starches from your diet. Sugar is extra harmful as we age. It weakens the immune system and feeds diseases we all fear: type 2 diabetes, heart disease, cancer, and Alzheimer’s, to name a few.”

What to Buy When Eating Keto (as outlined at Mark’s Daily Apple)

  • Leafy Greens: spinach, Swiss chard, romaine, red/green lettuces, purslane, dandelion greens, watercress, beet greens, endive.
  • Cruciferous Vegetables: broccoli, cauliflower, cabbage (red and green), kale, arugula, brussels sprouts, collard greens, bok choy, broccoli sprouts, etc.
  • Other Veggies: mushrooms, zucchini, summer squash, asparagus, green beans, fiddlehead ferns, broccolini, cucumbers, leeks, spaghetti squash, onions (red, white, yellow), okra, eggplant, artichokes, tomatoes, bell peppers, hot peppers, rhubarb.
  • Lower Carb Fruits: avocados, lemons, limes, berries, apricots (fresh, not dried).
  • Dairy (pastured or organic): Emmental, cheddar, gouda, Swiss, parmesan, brie, feta, blue, queso, goat cheese, cream cheese, creme fraiche, full-fat cottage cheese, full-fat plain Greek or regular yogurt, heavy whipping cream, half & half.
  • Seafood: sardines, wild trout, sockeye salmon, bivalves (oysters, mussels, clams, scallops), wild-caught shrimp, summer flounder, Petrale sole, wild tilapia, Haddock, Mahi Mahi, bass, and anchovies, to name a few. Find out about the best picks each year at seafoodwatch.org.
  • Packaged Fish: wild sardines, anchovies, canned herring, wild salmon.
  • Meats & Poultry: chicken, turkey, duck, lamb, grass-fed beef, pastured pork, pastured and organic organ meats. ButcherBox and US Wellness Meats make finding good-quality meat easier.
  • Cured Meats (sugar-free): sausage, bacon, prosciutto, ham, beef jerky, salami.
  • Eggs (pastured and organic if possible): chicken eggs, duck eggs, quail eggs, goose eggs.
  • Nuts and Nut Products: coconut butter, no-sugar cashew or almond butter, macadamia nuts, Brazil nuts, pecans, hazelnuts.
  • Other Packaged Foods: salsa, broths, olives, refrigerated fermented foods like sauerkraut.
  • Healthy Fats and Oils: butter (if possible pastured and organic), ghee, avocado oil, extra virgin olive oil (cold-pressed, dark bottled varieties), macadamia nut oil, coconut oil, duck fat, pastured and organic lard and tallow.
  • Herbs and Spices: Himalayan pink salt, sea salt, black pepper, cinnamon, turmeric, ginger, cayenne, cumin, cilantro, basil, thyme, sage, bay leaf, oregano, dill, rosemary, parsley, chives, chili powder, saffron, cardamom, paprika.
  • Cooking/Baking Supplies: coconut flour, almond flour, hazelnut flour, shredded and/or shaved unsweetened coconut, flax seeds, chia seeds, cocoa powder, stevia, monk fruit extract, 85-100% dark chocolate. I like to shop at Thrive Market for some of these.
  • Beverages: unsweetened nut milks (like almond milk or cashew milk), unsweetened full-fat coconut milk, unsweetened tea and coffee, broths.

Happy shopping!!

Until next time!

Reference

“Keto Shopping List.” Mark’s Daily Apple, http://www.marksdailyapple.com/keto/shopping-list/. Accessed 7 Jan. 2023.

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Kettlebell swings to help strengthen your bones
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Preserving Bone Health

With another year just around the corner, strengthening your bones can be one of your top new year’s resolutions. Bones make up our skeletal system, which provides our body support and shape, shields our vital organs, and facilitates movement by offering a rigid structure for muscle attachment. According to recent research, preserving bone density as we age can have a beneficial effect that goes beyond bone health, helping to modulate muscular, metabolic, and cognitive health. So what to do? The two main strategies to strengthen your bones are everyday movement/exercise and eating healthy foods.

Everyday Movement and Exercise

Any weight-bearing activity will stimulate the body to make more bone. It can be as simple as walking because each step we take (moving our body with gravity in the equation) helps to cue the body to strengthen the bones. Taking long walks is a plus. You can add some brisk walking, jogging, or running. I also like using a jump rope at home and stairclimbing at the gym. 

Body weight exercises are needed too. Choose whichever ones are easy for you to do on a regular basis. Try the four Primal Essential Movements (planks, pushups, squats, and pullups)! Weight-lifting, whether at home with some light dumbbells/kettlebells or at the gym, is yet another great option. According to the Primal Blueprint Fitness Pyramid, strength training doesn’t have to be more than twice a week for 10-30 minutes at a time.

Beneficial Foods

Having an overall healthy diet, with no ultra-processed foods and minimal sugar intake, is the main thing. To this, keep in mind that consuming collagen (a protein building block of bones and other tissues) found in bone broth, for instance, and leafy greens (a significant source of calcium and vitamin C) will benefit your bones a great deal. And don’t forget foods high in omega-3 fats that enhance bone health such as sardines, anchovies, flaxseeds, chia seeds, and walnuts. Last, thinking about nourishing your joints goes hand in hand with the health of your bones.

Have a Wonderful New Year!!

References

Lipman, D. F. (2022, December 12). 7 Ways to Save Your Bones and Keep them Healthy. Frank Lipman MD. https://drfranklipman.com/2022/12/12/7-ways-to-save-your-bones-and-keep-them-healthy/

Lippert, L., & Hurrell, J. (2017). Clinical kinesiology and anatomy. (p. 13) F.A. Davis Company.

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Working Out as a Daily Habit

Even though a lot of us think about tackling a new exercise program when the new year starts, summer can also be the perfect time to build new simple exercise habits. The nicer weather can make it easier to start moving more throughout the day. Maybe take a few breaks from work, enjoying a stroll around the block. Maybe plan some new fun outdoor adventures on the weekend that you meant to do a long time ago. With its numerous health benefits, exercise is a powerful tool at your disposal, not to dismiss.

Exercise Health Benefits

  • Enhances your happiness levels
  • Helps lessen your risk of heart disease
  • Can help you sleep better
  • Gives you an energy boost
  • Increases strength and flexibility
  • Helps better memory
  • Can boost self-confidence and increase performance at work
  • Helps strengthen your immune system
  • Can help improve your life span

On a Final Note

Working out can be so beneficial to your health and wellness. Don’t forget that in order to build a new habit for good, you want to take steps that are easy to implement on a regular basis. And of course, consult your personal physician to make sure the exercise regimen you want to do is the right one for you. As Stanford professor Andrew Huberman recently stated in a Joe Rogan podcast, “Being physically active is superb at extending your life and improving your life.”

Until next time!

References

“#1842 – Andrew Huberman. The Joe Rogan Experience Podcast.” Open.spotify.com, 12 July 2022, open.spotify.com/episode/2BGyj7ukaq8aA29BsA1Yuk. Accessed 16 July 2022.

Dr. Axe. “11 Benefits of Exercise … Start Working out Today! – Dr. Axe.” Dr. Axe, 12 Sept. 2017, draxe.com/fitness/benefits-of-exercise/. Accessed 16 July 2022.

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The Health Benefits

Proteins, these long chains of amino acids, are indispensable for all metabolic processes. Consuming enough protein every day provides a host of health benefits. Among other things, it boosts healthy brain function and learning, aids with maintaining strong bones, protects heart health, slows aging, and helps with longevity.

Boosts Healthy Brain Function and Learning

Proteins are necessary in order to make enzymes, hormones, and neurotransmitters – all crucial for cognitive function. The brain needs a number of amino acids to perform at its best – concentration, focus, and energy-wise.

Aids with Maintaining Strong Bones

When we eat enough protein from good-quality, whole, nutrient-rich foods, this supports the prevention of bone weakness, fractures, and also osteoporosis by enhancing calcium absorption and aiding with bone metabolism.

Protects Heart Health

As mentioned in the previous post, when we consume foods with enough protein, it increases satiety to a greater extent, along with having a minimal effect on blood glucose levels – it can actually slow down the absorption of sugar during a meal. This aids with preventing heart disease-related causes such as diabetes and obesity.

Slows Aging and Helps with Longevity

High-protein foods aid the body synthesize glutathione, the “master antioxidant.” Glutathione, found in our cells, aids with detox and with lessening carcinogens that age us.

In older adults, amino acid deficiencies can eventually give rise to eye problems like cataracts, heart problems, muscle loss, weakness, and mood changes. 

In Summary

Making sure to consume enough protein-rich foods is of primordial importance if we want to maintain a healthy body weight, increase muscle mass, support strong bones, and preserve high cognitive and immune functions. 

Stabilizing our blood sugar levels and bettering our mood go hand and in hand with keeping our energy levels up. Protein intake also impacts our heart health and how well we may age.

All you have left to do is to see how much protein is ideal for you to consume depending on your body weight, gender, age, and level of activity or exercise. And don’t forget to ask your personal physician for advice!

Until next time!

Reference

Dr. Josh Axe. “23 High-Protein Foods (for Weight Loss and Muscle Gain).” Dr. Axe, 6 Apr. 2021, draxe.com/nutrition/protein-foods/. Accessed 25 Sept. 2021.

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