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Aging ~ Fitness ~ Longevity
● Age-Related Muscle Decline: Muscle Mass - The Key to Longevity Longevity pathway regulators (AMPK, mTOR, and sirtuins) are all modulated in the right direction by exercise; and muscle mass is the key to longevity. Sitting is the new smoking, so, stand, walk and move.
● Age-Related Muscle Decline: get-stronger-as-you-age-mercola.pdf After 3 weeks of resistance training, NAMPT is boosted by about 127% (a key enzyme that regulates useage and production of NAD--we get a 50% decrease in NAMPT
between the ages of 45 and 60. NAMPT, Nicotinamide Phosphoribosyltransferase, is a protein coding gene. Diseases associated with NAMPT issues include aging, gestational diabetes, cancer, lupus, sepsis, etc).
● Age-Related Muscle Decline: getting-stronger-building-muscle-while-aging.pdf
● Age-Related Muscle Decline: Why KAATSU Is a Fitness Game Changer, and the Easiest and Best Way to Stop Aging - Interview with Steven Munatones. As you age, your muscles and muscle strength decline as your mitochondria become depleted, damaged and dysfunctional. The traditional therapy is resistance training with heavy weights. Now, there's a much easier and safer way to halt muscle decline, build muscle back, and grow more blood vessels at the same time.
● Aging & Brain Health: how-aging-affects-mitochondria-in-brain-cells-mercola.pdf: Your brain, being the most energy-dependent organ, is particularly susceptible to impaired energy production due to faulty mitochondria, and researchers now suggest this is what makes the human brain susceptible to age-related diseases in the first place. Free radicals formed at the level of the mitochondria are typically extremely harmful, which is why you need to minimize them. Effective strategies include cyclical ketosis, calorie restriction (fasting), meal timing, exercise and EMF avoidance. XTRA20
● Gut Health; one good quick overview read is: Parkinsons-gut-bacteria-mercola.pdf
*************************** GOAL: Daily Routine ********************************
Lifespan will naturally be positively influenced by:
*********************************** FITNESS ~ EXTRA INFO ***********************************
TRE: Time restricted eating. Eating all meals within 4--6 hours/ day is optimal. If you're metabolically inflexible, insulin resistant and unable to easily switch between burning sugar and fat as your primary fuel, then a TRE program may be quite beneficial. Don't do TRE more than a month at a time. Once you are no longer insulin resistant, it is best to vary your eating window between 8 and 12 hours, or else when being deprived of glucose for too long will stimulate your liver to
produce cortisol
which can contribute to chronic inflammation and cellular damage.
9 Easy Stretches to Release Lower Back and Hip Pain; Modern lifestyles are generally sedentary, and this causes tightness and pain in the shoulders and weakens the lower back, abdominals, and glutes. The psoas is the deepest flexor in the body, which is directly linked to the lumbar spine, and if tight, it causes stiffness, aches, and hip pain. Fortunately, you can relieve hip and lower back pain in a completely natural way, by using the beneficial effects of stretching... good tips, good illustrations, good article.
Should You Stretch Before or After Exercise, or Both?
You're told stretch, stretch, stretch - but the bulk of scientific evidence doesn't actually support this theory. To the contrary, in fact: Most injury occurs as a result of one key factor (most injuries occur during eccentric contraction within normal range of motion), and stretching appears to increase pain tolerance, which can actually invite injury. Replace stretching with this; it works: The benefit seen in studies that support stretching before exercise as a way to avoid injury appears to be due to the warmup sequence, not the stretching. The purpose of the warmup is to increase circulation and blood flow to your muscles, and there are many simple ways to do this with aerobic exercises such as squats, jumping jacks, cycling and even walking. Similarly, stretching after exercise to prevent pain and injury, is also not the best choice. A more beneficial option is active recovery or active cool-down, such as light weightlifting, mild yoga, cycling, walking, rowing or swimming.
How Low Can You Go? Forgotten Benefits of Deep Squats.
Squatting is a long-forgotten skill in Western cultures. Yet, this self-imposed cultural norm means you don't enjoy the many health benefits linked to squatting. Many health benefits
are associated with deep squats, including improved bowel
elimination, production of synovial fluid
in the hips and knees, muscle growth that is
associated with glucose metabolism and insulin sensitivity, improved balance and better
communication between your brain and muscle groups.
Dr. Mercola and Phil Campbell on Using An Elliptical Trainer (15:26) Phil Campbell demonstrates the Peak Fitness routine
Training Strategies for Endurance and Maximum Longevity: Millions Tragically Overdo This Exercise. Do You?
Contrary to popular belief, the benefits of this type of exercise plateaus at a certain point and pushing past it doesn't give you any additional benefit. Do this instead - it's incredible for your heart and twice as effective at reducing risks of all-cause mortality. (Siim Land video 15:30)
For an instant adrenal re-charge, get your hips above your heart! This "anti-gravity" action switches the adrenals off and is very useful to remember if you are suffering from excess stress or adrenal fatigue. This is the same reason why inversions in yoga are so beneficial. So... the next time you are feeling overwhelmed and exhausted, find a wall or get upside down!
*********************************** most crucial SUPPLEMENTS ************************************
While supplementation can be very valuable, it's not a magic bullet. In most cases, supplementation needs to be done in conjunction with other healthy lifestyle changes for lasting, optimal results.
● Fiber: take tablespoon Soluable Fiber a day.
● GHK-Cu: De-Aging Peptide Drs Mark & Michelle Sherwood [3% GHK-Cu Copper Peptides Serum]
● Glycine Supplement: Tastes Like Sugar, Boosts Lifespan and Mood. Gelatin and/or glycine supplementation, can help counteract muscle breakdown in the elderly. Research shows that women given 20 grams of gelatin daily have a drastic decline in biomarkers for muscle breakdown. Taking 3 teaspoons of glycine a day is a veritable fountain of youth - it reduces wrinkles and turns on collagen synthesis, the 'glue' that strengthens bones, arteries and ligaments and holds you together. Plus, it's protective against a host of chronic diseases, including metabolic syndrome. amazon
● Magnesium Oil & DMSO Better than Botox (0:53) For skin health and rejuvenation, detoxing the skin and restoring eye health; use magnesium and DMSO. Wash your face. Then apply magnesium oil. For eyes the best way is to lay down eyes closed; spray magnesium oil first then 99% DMSO onto the face; blink a bit to allow some into the eyes. It will sting a little, but not too much.. Do at night before sleep. Cures glaucoma, cataracts, etc. So... (1. Wash Face; 2. Lay down; 3. close eyes; 4. Spray magnesium; 5. spray 99% DMSO; 6. blink; 7. close eyes; 8. sleep)
● Melatonin The Most Important, Powerful Antioxidant is Melatonin, NOT Glutathione (12:29) Jan 2022. New Information: This video is a summary of an important paper (that blew me away). Learning, brain function, LED, firelight, incandescent light, blue light, vitamin D, disease, benefit of sun, infrared light.
● melatonin detox against 5G (don't use extended release form) is an anti-inflammatory and antioxidant chemical our bodies produce to help regulate the sleep–wake cycle. It also supports the gut lining, which promotes healthy immune function. For health maintenance, take 1 mg of melatonin at bedtime; for active illness take 6-10mg.
● Niacinamide. NAD+ (nicotinamide adenine dinucleotide) is one of the most important biomolecules in your body. It repairs DNA damage in tissues, it's involved in the conversion of food to energy, maintaining DNA integrity and ensuring proper cell function, to help protect against or delay aging and disease. With age NAD declines; we lose 50% every 20 years, and, the amount of DNA damage (that needs repair) increases. One of the key enzymes that repairs this damage is called PARP1. Poly ADP ribose polymerases (PARPs), especially PARP1, repair DNA. For that enzyme to work, it needs NAD as a fuel. Also, Low-Dose Niacinamide Has Striking Antiobesity Effects. It is likely because of financial interests that niacinamide, the single best NAD+ precursor is not recommended more frequently, over niacin, NR or NMN. This is because it costs less than one cent a day and as a result there is simply no money to be made in promoting it. Spending $11 on 250 grams of niacinamide powder will give you a nearly four year supply of niacinamide. That pencils out to 23¢ a month or less than one penny a day. It is basically free. Ideal dosing of niacinamide is from 25 to 50 mg three times a day. [For comparison: 1/6 tsp = 500mg]. Buy niacinamide powder - only take 1 to 1/2 of 1/64 of a teaspoon three times a day (25-50 mg). You will need special measuring spoons to measure this small a dose. This is important as more is most definitely not better and much worse. If you use too much you will actually inhibit sirtuins which are important longevity proteins.
● Nitric Oxide (13:04) Supplements to take that convert into N-O are: L-Arginine; or L-Citrulline which converts into L-Arginine. Nitric Oxide is an incredible molecule. It is the spark of life, it is the source of vascular health by interfacing between the blood and the endothelial cells. By the age of 60, we are producing only 15% N-O that we did when age 20. It can reverse what is going on in the medical profession. Some professionals and athletes say, if they took only one supplement, it would be this one. N-O helps support healthy blood pressure, cholesterol, circulation, helps open blood vessels, oxidize blood, heal wounds, divide cells, build muscle, release hormones and regulate blood pressure. For building muscle, a dose should be taken 30-60 min before and right after a workout. For GH stimulation, to burn fat, increase muscle growth and improve cell repair, take a dose before bedtime. Take dose in morning for energy increase. A 6g (6000mg) dose during day activates the N-O production inside your body. Do not take it with juice, or within half an hour before/ after a meal. L-Arginine should be taken continuously for 2-3 months. The recommended range is between 2-30 grams / day, starting out low & slow. A dose of 5-6 grams can then be taken 2-3 times / day. After you take it for 2-3 months, rest for 2 months before resuming it again for the next 2-3 months cycle. If you overdose, there are side-effects like diarrhea, nausea or weakness.
I keep a large, comprehensive glossary with links on most all supplements here.
*********************************** anti-AGING STRATEGIES ************************************
● Alzheimers: Is It Contagious ~ Can You "Catch" It? Analysis by Tessa Lena | May 20, 2023
● HEART ATTACK PROTOCOL.pdf
● Iron Toxicity. Top 4 Reasons to Check Your Iron Level, Not Your Cholesterol. Most of Us Need to Donate Blood. Make sure you don't have high iron levels. Most men and postmenopausal women have high iron, largely thanks to so many processed foods being "fortified" with dangerous forms of iron like iron filings, and the fact that your body has no pathway eliminate iron other than blood loss. Stored iron is incredibly damaging to all of your tissues as it promotes oxidative stress that can damage your mitochondrial DNA, cell membranes and electron transport proteins. If left untreated, it can damage your organs and contribute to cancer, heart disease, diabetes, neurodegenerative diseases and many other disorders. It's also one of the most common causes of fatigue because of how it impairs your mitochondrial production of energy. Iron has a terminal destination in the mitochondria from where it must be recycled. However, for that to occur, you must have enough copper, and most people don't. As a result, the iron gets "stuck" and cannot be recycled. So, a low ferritin level is not necessarily a sign that you need iron. You more than likely already have too much stored in your tissues that are simply unavailable due to low availability of copper, which is typically the result of retinol deficiency. The average person accumulates about 1 milligram of iron a day, and if it's not being recycled due to a copper deficiency, you end up in a vicious cycle. You may be told you low iron and need iron supplementation, but the problem is really a copper deficiency. So, you keep loading in iron, and your health suffers as a result. The serum ferritin test measures stored iron that has seeped out into your blood, but it doesn't indicate tissue iron stores. I strongly recommend all adults to get this test done on an annual basis. Ideally, your serum ferritin should be between 20 and 40 ng/mL. If your ferritin level is above 80 ng/mL, the solution is to donate your blood. If it's over 200 ng/mL, a more aggressive phlebotomy schedule is highly recommended. If donating a full pint (half a liter, 500 ml or about 16 ounces) of blood three to four times a year is problematic, you can remove blood in smaller amounts once a month as so: Men, 150 ml, postmenopausal women 100ml, premenopausal women 50 ml. If you have congestive heart failure or severe COPD, you should discuss this with your doctor, but otherwise this is a fairly appropriate recommendation for most. I (Dr. Mercola) personally remove 60 cc or 2 ounces of blood once a week, which is about 7 pints per year. This is a large amount but because it is done slowly it is far better tolerated.
● Statins & Heart Health: How Statins, Pesticides and Wireless Radiation Affect You (01:10:23) Interview with Stephanie Seneff, Ph.D., a senior research scientist at Massachusetts Institute of Technology (MIT). Even if your doctor advises it, odds are more than 100 to 1 that you don't need statins. Statins can also turn your muscles to mush and shut down your DNA repair forces. Don't be duped just because it's popular or your doctor peddles it. The price of compliance is too steep. Exposure to glyphosate and electromagnetic fields from wireless technologies also harm your health, especially your heart. Seneff touches on both of these issues in this interview, noting that each also has a tendency to worsen the effects of the other. “I think glyphosate messes up your natural electrical system, which makes you much more susceptible to EMFs,” she says.
● STROKE stroke-prevention-1st-aid-recovery-mercola.pdf?
● STROKE treatment w/ DMSO “DMSO—What-Is-It?” 4 pg pdf article by Dr James R. Walker, with directions how to alleviate a stroke. “So, within 12 minutes and at a cost of less than ONE DOLLAR, I had cured my stroke at home with my own non-toxic natural formula from God's own pharmacy, which had no side effects, will safely mix with any other ingredients, and is suitable for anyone. You can buy DMSO at your local farm feed store or tack shop for around $6.50 a pint (16 ounces). Be sure that it is 99.7--99.9% pure. At your health food store it will cost around $25 a pint. At your pharmacy it will cost around $30. You can buy medical grade DMSO for about $60 per pint, but that is not necessary. It is overkill. DMSO has not been found unsafe for humans. Any side effects are merely minor irritations. If it is rubbed on the skin, it may cause a slight stinging sensation. It imparts a smell to your body which some people find unpleasant, but will last for only about 3 days. This can be reduced by adding a few drops of peppermint oil to your mixture.”
● urinary-incontinence-in-older-adults.pdf
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