#21

The interesting thing is that there is diversity yet overlap. This topic is turning into a really good read/reference. :slight_smile:

4 Likes
#22

Fiber is HUGE. We don’t talk about that enough here.

https://www.sciencedirect.com/science/article/pii/S0261561423003631#:~:text=Random-effect%20meta-analysis%20shows,0.68%2C0.87))%2C%20respectively.

14 Likes
#23

I try to focus on what I want to improve, not the specific interventions or the methods used to improve the functions. Exercise, diet and good sleep improve many of the targets.

Since the human biology is so complex, when one system is improved, it will induce changes in other systems. For instance, when I improve my glucose metabolism, I will also reduce the formation of AGEs. And Taurine will have effect on the microbiota and so on. Here I try to bring my attention on what might be the most accessible and important “up”-stream areas to improve.

So my top 5 Physiological targets when aiming to rejuvenate the body.

  1. Managing glucose metabolism. Reduce insulin/IGF signaling,
  2. Activate AMPK - inhibit overactive mTOR signalling
  3. Reducing APOb
  4. Improve circulation (endothelial function, cellular oxygen exchange and normalize age-dependent low NO, and reduce hypo-perfusion of the brain and other organs)
  5. Mithophagy –and improving the function of the mitochondria.

Runner ups:
6. Normalize age-dependent low levels of Taurine to more youthful levels.
7. Normalize the age-dependent low levels of glutathione in different organ systems.
8. Improve the microbiota in the mouth and Gut
9. Rejuvenate ECM- Extra cellular matrix and inhibit the formation of AGEs.
10. Increase the levels of Creatine in the body
11. Reducing or rejuvenating senescent cells:
12. Reduce age-dependent increase of Inflamm-aging.
13. Improve known deficiences like (Mg)

Sitting at the bench:
14. Attenuate the negative impact of old blood.
15. Arginase inhibition
16. Improve the levels of H2S
17. Inhibit overactive CD38

18 Likes
#24

Ok what are your other list then?

#25

How do you take rosemary?

#26

Best one so far, exelent summary

#27

Luke, may i ask what TRT methode you do as in gel or injections enanthate or other?
Thanks

1 Like
#28

I do test cypionate injections of 20mg every morning with a small insulin needle (140mg weekly dose). That keeps my total and free testosterone levels at the very top of the normal range

6 Likes
#29

To me the best above all else is Exercise.

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#30

I take creatine as well but there is a downside, it plays havoc on my tummy.

1 Like
#31

When you do calorie restriction, are you still able to get enough protein?

#32

Sometimes I barely meet the us rda of 0.8 grams per kilogram and on many days I don’t. I’m in my mid sixties. I’m told I have beautiful skin, no wrinkles or sagging; estimate my hair to be at Norwood 2; have naturally very strong and muscular legs. I exercise every day for about one hour that includes upper body exercises such as push-ups. In summary, low calorie and low protein diet does not seem to have any negative impact on me.

2 Likes
#33

Luc Van Loon says that people who eat low protein become more efficient at using protein…so they need less protein. I’m counting on this as I transition away from a high protein diet. The question remains whether the protein efficiency reduces the IGF-1 / mTOR lowering benefit of lower protein intake.

3 Likes
#34

Works for old people … NOT.

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#35

I suspect that you are right that the body becomes more efficient in recycling protein. I have been doing the cr for many years, so my body had plenty of time to get used to it. My bit of concern here is that if somebody else tries to do it e.g. starting at my age or in the seventies, they may hurt themselves due to insufficient nutrition and their bodies not being able to cope with sudden change.

3 Likes
#36

What do you mean by not working? Any studies, you would like to include showing a negative impact on the health span and lifespan? As I said one has to be careful be it exercise or calorie restriction if undertaken in “older” age if there is no prior experience. Also certain people due to genetics may respond very negatively to any form of treatment be it the cr, rapa or even excessive for them exercise.

#37

I think the key is the exercise. I wouldn’t hope for retention (or even less, building) of muscle mass by merely eating more protein. Exercise to signal a need for muscle. If the muscle doesn’t come, perhaps more protein is needed.

#38

right. This make sense. Bodies don’t operate in vacuum. Through exercise you are telling your body that you need muscles to be able to do whatever you are doing. The exercise may be even allowing a person to get better at recycling old protein too. One thing I would be careful about is pushing your body to build too much extra muscle. This may depend on your body type/ genetics and the amount of body muscle that you can add safely and can vary. What I would really like to see in the future are studies (+tools) which would give us insights that based on person’s individual genetics/ epigenetics, age, etc. given form of exercise and how much (or any other intervention like protein intake or CR actually) is beneficial for health span and lifespan.

2 Likes
#39

I’ll add to what you said…there is more to aim for than just living longer in a healthy state. Sometimes we (me) want to have a certain lifestyle or activity level that requires more / higher / different functionality (strength, endurance, resilience, etc). Such a physiology may require more protein to build and sustain.

1 Like
#40

I am taking Solaray vital extracts 20% Rosmarinic Acid 275 mg caps. I take 1 -2 caps a day. Take it with a little olive oil. I also put some fresh rosemary in warm water and drink it during the day.