Longevity…Simplified: Living A Longer, Healthier Life Shouldn’t Be Complicated
Last read June 26, 2022
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20 highlights.
These straightforward, easy strategies are: Create a caloric deficit, then stay lean. Get sleep. Eat real food. Move often, throughout the day. Push and pull heavy things. Socialize. Have a sense of purpose.
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The ultra-processed foods that are omnipresent and eaten to enable our busy lifestyle contribute to the fact that we are not living longer than the generation before us for the first time in history.
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Your healthspan is the number of years that you live relatively disease-free—free of neurocognitive decline and free of a chronic disease burden that threatens your quality of life.
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Should extending our lives to increase our lifespan be the focus? Or should improving our healthspan and enhancing our ability to stay healthy and free of chronic disease longer be our primary goal? Our quality of life should matter more.
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You are metabolically healthy when you have ideal blood sugar levels, insulin levels, blood pressure, blood lipids (triglycerides, high-density lipoprotein (HDL), cholesterol), and no abdominal obesity.
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Being metabolically fit lowers your risk for developing heart (cardiac) disease, cognitive decline (dementia), stroke, type 2 diabetes, and cancer. These chronic diseases all have a basis or foundation in poor metabolic health. Certain habits like smoking, stress, poor dietary habits, lack of sleep, and exercise also contribute.
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Many non-physical factors are also important, such as stress management, optimism, laughing, being socially connected, and feeling a sense of purpose and community.
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of your DNA isn’t actively utilized at the same time. Only a small portion is. Your diet, health, exercise patterns will affect which genes in your DNA are turned on and which are turned off.
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A telomere is a protective cap on the end of a strand of your DNA. The longer the protective cap, the safer your DNA is from being damaged.
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This is why we always say that you can’t outrun, out-exercise, or medicate away a poor diet.
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The biomarkers listed below are ones that we should check annually to help determine your metabolic health. Talk with your doctor about these tests: Waist Circumference: <102 cm for men or 88 cm for women/<40 inches for men or 35 inches for women. Systolic Blood Pressure: <120 mmHg (when it comes to your blood pressure readings, systolic matters the most). Diastolic Blood Pressure: <80 mmHg. Fasting Glucose: <100 mg/dL. HbA1c: <5.7%. Triglycerides: <150 mg/dL. HDL-C: >=40/50 mg/dL men/women. Cholesterol preferably under 180. Lp(a): Responsible for perhaps 15% of heart attacks at a young age. Normal levels are under 30 mg/dl. ApoB vs. LDLc: ApoB tracks your risk of heart disease better than LDL- levels under 70 are optimal. Uric acid: Uric acid levels can indicate high blood pressure and issues other than only gout. Levels under 5 are optimal. Homocysteine: Some studies speak to the risk of dementia and arterial damage if these levels are high. In a healthy person, homocysteine levels are around five to 15 micromoles per liter (mcmol/L). Resting pulse: In general, the lower your resting heart rate, the healthier you are.
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metabolic syndrome is the combination of insulin resistance, hypertension, high triglycerides, and abdominal obesity.
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Step 1. Calculate your basal metabolic rate (BMR)
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Weight loss can be achieved with low-fat diets, high-fat diets, high-carb diets, and low-carb diets. As we will discuss later, the key is to eat real food and leave the ultra-processed foods in the store.
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For males, use the following equation to calculate your basal metabolic rate (BMR): 66 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.76 x age) = Basal metabolic rate for males.
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For females, use the following equation: 65.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age) = Basal metabolic rate for females.
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Step 2. Factor in the additional calories you burn.
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The activity level factors are as follows: 1.2 if you are sedentary (little to no exercise). 1.375 if you are lightly active (light exercise 1–3 days per week). 1.55 if you are moderately active (moderate exercise 3–5 days per week). 1.725 if you are very active (challenging exercise 6–7 days per week). 1.9 if you are extra active (very hard exercise, training, or work a physical job).
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Step 3. Determine how many calories you need every day—at the most—to maintain your current weight Putting everything together: BMR x activity level = the calories you need to maintain your current weight.
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Resistance exercise is a must for increasing our healthspan because it helps to ward off sarcopenia.
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