Longevity is the goal, but aging gracefully remains a challenge.
Is there a way to defy the natural aging process and regain our youthful vitality?
Emerging scientific breakthroughs have identified potential paths to counteract aging, prompting us to wonder if we can truly reverse it.
Learn how to slow down aging naturally with effective strategies for longevity and vitality. Explore science-backed methods to age gracefully and enhance your quality of life.
Redefining aging perceptions
What’s your ideal lifespan?
Defining a suitable age limit often overlooks a critical aspect – quality of life.
We commonly associate age with increased illness and frailty.
While we accept growing older, we resist the idea of growing weaker.
Imagine retaining the vibrancy of your 40-year-old self even in your 90s – it’s a game-changer.
The key is to reimagine aging, projecting your current mental and physical state into the future.
This perspective can make the thought of living beyond a century a lot more appealing.
Understanding the aging process
Aging results in the malfunction of 9 functions:
- DNA degradation
- telomere shortening
- dysfunction of mitochondria
- loss of proteostasis
- epigenetic alterations
- cellular degeneration
- altered intercellular communication
- stem cell depletion
- irregular nutrient detection
All of these functions progress differently over the years but are united to result in aging.
But their common point highlighted by researchers is the lack of information.
There are two sources of genetic information:
- the DNA that is responsible for 20% of aging
- the epigenetics which is responsible for 80% of aging
During youth, all these processes work normally, each cell has its own identity because proteins are produced correctly.
When we get older, everything deteriorates appears a loss of identity due to lack of communication and a certain confusion of functions that no longer know very well how to manage normal organic functioning.
Combatting aging: Strategies and insights
Researchers have determined that despite the damage caused by the years, all the information necessary for the optimal functioning of the organism is retained in memory.
The avenue for the future is to remove the methyl group on cytosines from DNA (methylation) to go back every 10 years or even modify the stem cells so that they return to their initial state.
But we’re not there yet.
Anti-aging lifestyle approaches
How to slow down aging to maintain the same quality of life, and the same state of health while living longer?
You surely know that there is good stress and bad stress and this factor has a strong effect on aging.
Researchers have shown that intense short-term stress is adapted to humans.
It is part of his identity because man is made for the challenge and his organism is ready to face it without flinching.
This stress is beneficial for hormonal balance, and overall health.
Chronic stress is unfortunately what humans are most exposed to.
It has no benefit for his organism, it slowly kills him.
High-intensity exercise and intermittent fasting
Intense physical activity (high-intensity exercise) and intermittent fasting are two great ways to turn on genes.
Pushing the organic functions to their limits by accelerated breathing and heart rate over a very short period regularly helps to keep your youth.
Like a high-intensity workout, intermittent fasting activates genes through NAD (nicotinamide adenine dinucleotide), which is the fuel for sirtuins, the enzymes in charge of cellular metabolism.
Note that increasing the NAD rate is essential because it declines from the age of 50 and is a major factor in aging.
What is the best anti-aging supplement?
Vitamin D’s impacts
The vitamin is thought to be only useful for bone health but the more it is studied the more they realize its major impact on the organism.
For example, a substantial study based on the follow-up of more than 10,000 individuals for 9 years has shown that an insufficient level of vitamin D is the cause of heart disease, myocardial infarction, and premature death.
It is possible to absorb the active form of vitamin D through food but its production is mainly through the skin and exposure to UV rays from the sun.
If you fear sun exposure because its rays can cause oxidative damage, you can opt for a vitamin D3 supplement (ad).
The recommended dosage is between 2000 and 4000IU daily to achieve a blood level of approximately 30ng/mL, with a maximum of 70ng/mL.
It’s important not to go overboard as some research suggests that too much is just as harmful as too little.
Unlocking vitamin K2
Here too, it is possible to benefit from vitamin K2 through food but without ever obtaining the necessary quantity for an anti-aging effect.
Vitamin K2 is essential for the functioning of the Matrix Gla protein (MGP) which is anti-calcifying.
It is therefore essential to avoid the formation of calcium in the arteries but also to improve coagulation.
The best way to fight calcium and its perverse effects is to consume vitamin K2.
It can be found in different forms, but vitamin K2-MK7 (ad) is proven to be the most active.
The recommended dosage is 100mcg per day.
Within our cells, there is a coenzyme called NAD (nicotinamide adenine dinucleotide) which is essential for many biological reactions.
It plays a vital role in metabolism, aging, cell death, it repairs DNA and acts on genes.
The older we get, the lower the NAD rate.
But since NAD is a fairly large molecule, we have trouble absorbing it.
So you have to take a precursor to be absorbed and converted to NAD.
Mouse trials have shown remarkable results for this precursor, nicotinamide mononucleotide, which is a form of vitamin B3.
Supplementation showed a clear reversal of age-associated declines.
However, it is recommended to prefer nicotinamide riboside chloride (ad) to increase NAD levels as human trials have shown to be safe.
The recommended dosage is 100-300mg per day.
Metformin and Berberine are both activators of AMPK, an enzyme that plays a crucial role in energy metabolism and therefore longevity.
Metformin has been used to treat type 2 diabetes for over 60 years.
In the early 2000s, studies were conducted that determined that Metformin prolonged good health and therefore life in the tested mice.
Observational studies have even concluded that diabetic individuals treated with Metformin live longer than individuals without diabetes.
The problem is that this is a medicine and a prescription is needed.
So you can get Berberine which also activates AMPK.
It is important not to take Berberine after physical activity because the activation of AMPK is one of the benefits of sport.
You may consider a Berberine supplementation (ad), 500mg two to three times a week.
Antioxidants are always put forward to preserve health but studies do not seem to show a very significant impact.
It thus appears that taking antioxidants that directly counter oxidants is not a winning strategy.
The solution is to activate our defenses against oxidants.
So we need to find an indirect antioxidant.
The nrf2 gene is generally described as being the activator of cellular defenses, the initiator of the oxidation-reduction reaction, and the guarantor of longevity.
Thus, by activating this gene, a chain reaction ensues and acts through antioxidant effects.
One of the main nrf2 activators is sulforaphane, the active ingredient in broccoli, a natural substance well known for its antioxidant and anti-inflammatory action, and its role in cell protection.
However, this molecule is unstable.
If we take a supplement, it is very likely to degrade before being assimilated.
We must therefore look for precursors to sulforaphane and in particular glucoraphanin which is also an active substance of crucifers or myrosinase (ad) which is an enzyme ensuring the defenses of these same crucifers.
Of course, we also benefit from their virtues by consuming broccoli.
Hyaluronic acid support
Hyaluronic acid is a major component of anything extra-cellular.
So it helps bind our cells together and some studies show that hyaluronic acid supplementation (ad) has a very beneficial effect on pain.
Its role is crucial in supporting cartilage.
Some trials also determine that it may have a preventative role against cancer.
The recommended dosage is 200mg per day in two doses.
When we talk about melatonin, we think of sleep.
It is often confined to its role as a sleep hormone and is produced by the pineal gland.
Unfortunately, as we age, the pineal gland calcifies and thins out until it no longer produces enough melatonin.
This malfunction causes nocturnal awakenings or morning awakenings, and the body no longer has time to regenerate.
Taking a melatonin supplement (ad) in small doses (1mg) two hours before bedtime solves this problem.
Resveratrol and pterostilbene (ad) are powerful natural antioxidants that activate a group of enzymes that preserve DNA.
Similarly, oleic acid seems to be just as effective.
You can get enough oleic acid in virgin olive oil.
Live longer and healthier
In your pursuit of a complete anti-aging regimen, remember – every effort today safeguards your future.
While we might not uncover the ‘eternity gene,’ scientific strides promise a brighter aging trajectory.
Embrace self-care now to capitalize on forthcoming discoveries that could redefine human longevity.