The Essential Guide to Aging
Click the play button below to listen to this article!Summary
Aging is a disease that sits at the root of most other diseases, and we can slow and reverse the process.
Why We Age
DNA is tightly packaged. Like a cassette tape, only a tiny portion of the information is readable at a given time. This readable portion is the gene. Over time the spool begins to unwind, and more information becomes readable. More genes are read in the cell leading to cellular confusion. Instead of that gene being read as highly specialized; it becomes generalized (known as ex-differentiation). This discovery is profound because this process underlies all diseases at a root level. Example- Dementia & Alzheimers: Brain cells lose their identity as brain cells, Type 2 Diabetes: Cells that line the blood vessels to pull blood glucose out of the bloodstream (GLUT 4 Proteins) lose their function. As a result, glucose stays in the bloodstream leading to toxic effects.
The process of ex-differentiation is one of if not the root cause of aging.
Why focus entirely on these downstream effects when you can pull levers to improve the root cause, aging.
1) Root Causes- The Information Theory of Aging
CD analogy- Aging is like having scratches on a CD where songs are played in different spots simultaneously (info is lost). Slowing aging is figuring out how to slow the scratches and also fill in those scratches.
Three Types of Genes that Drive Aging
mTOR (mammalian target of rapamycin)
A Longevity gene that makes a protein that senses amino acids. Example- Eat protein -> Activate mTOR -> Build muscle
Low mTOR activity is desirable for greater longevity
AMPK (AMP-activated protein kinase)
A Gene that is activated through fasting and reduction in food intake
It is a sensor of low energy and protects the body as a survival mechanism.
It helps to regulate other longevity genes, downregulates mTOR, activates other longevity genes.
Why is this good?
It ramps up mitochondria activity.
It pulls the glucose out of the bloodstream helps regulate blood glucose levels.
High AMPK activity is desirable for longevity.
Sirtuins (Silent Information Regulators) Epigenetic Regulators of Aging
A family of 7 genes (Example: SIR2)
Three exist in the nucleus to help with the spooling process and packaging of the genome.
Activated by exercise, fasting, and other lifestyle improvements
A note on Adversity and Abundance
The body responds well to experiencing cycles of adversity and abundance. Today’s modern environment provides a surplus of abundance, so it is beneficial to introduce manufactured adversity into our daily lives to help stimulate the longevity-promoting genes discussed above. Many are also looking to substances that can mimic the effects of adversity and abundance (memetics). A few examples are outlined below.
Adversity Memetic- mimics lack of food and exercise
Example: Metformin, berberine, NMN
Abundance Memetic- Testosterone, HGH, etc. (Not necessarily beneficial to longevity)
You can trigger these more healthily by working out big muscle groups (Test), eating 3 hours before bed, and resting well overnight (HGH).
2) Discover Your True Age- Biological Vs. Chronological Age
As discussed in an earlier blog, we have an inner age that can be measured through a process called DNA methylation. In this process, changes occur in a predictable fashion in your DNA that can be read to determine your biological age (inner age). Put simply; we have a biological credit score that we have the ability to change. The best way to get started is to discover your inner age. For example, I’m currently 27 years old at the time of this publication, and my inner age is 21 years old. InsideTracker is a good option as they provide an inner age test that provides you with the results and gives you lifestyle recommendations to lower your inner age over time. Getting this baseline is helpful because you then have a starting point and can retest to see how lifestyle factors improve your biological age.
3) Levers- Factors We Can Control
Food- Eat Less Often
By keeping your food intake contained to a smaller eating window, you allow your body more time to fast during each 24-hour cycle. Extended fasting period results in a healthy stimulus for the body that up-regulates the longevity genes AMPK and Sirtuins. This doesn’t mean that you need to limit your nutrient intake; it simply means that there is a benefit to shortening your eating window to allow for more fasting each day. For more info on nutrition, strategies to improve your metabolic health check out our blog on the subject.
Recovery- Where your hard work is transformed into results.
Sleep is vitally important to all systems of the body. It acts as the foundation for health, as it’s when we clean and repair many of the organ systems in the body. It is also unique because we can create hormones of abundance (as mentioned above) like human growth hormone in natural and balanced proportions alongside this cleansing and repairing. We recently published a two-part guide on optimal sleep that you can view here.
Fitness- Move More
Exercise leads to the up-regulation of the Sirtuin family of longevity genes alongside a bundle of other benefits including, regulating blood glucose, improving brain health, and boosting cardiovascular fitness. Including both weight lifting and aerobic activity have been shown to provide an outsized positive impact on health and longevity. Our Limitless and Strength & Conditioning Programs focus on providing an optimal balance between different types of training to promote health.
Environment- Experience Adversity
Both heat and cold exposure therapy are shown to help boost longevity-promoting genes (sirtuins). Practices including steam rooms, saunas, and other heated environments increase heat shock proteins, inducing many downstream benefits. Implements such as ice baths, cold showers, cold plunges, and different cold environments help with the production of brown fat and also stimulate longevity-promoting genes, turning on epigenetic switches for healthy aging. For more tips on the benefits of cold exposure check out our blog on the topic, and if you’re looking to dive right in, I’ve recently published a DIY guide on how you can build an ice barrel for under $100.
4) Process- How to make progress
Take a scientific approach. You can test and discover what works best for your body. To best understand which lifestyle interventions are making a difference, it is essential to test them one variable at a time. I know this can seem tedious, but it’s tremendously important because it allows you to hear the signal through the noise. In other words, you can determine what works and then build on top of that success. Equally important is by taking this approach, you can determine what is not working and remove it from your daily routine. Keep what works; discard the rest.
Another helpful principle is to go for the big wins first. The 80/20 principle states that outsized benefit typically comes from a small group of behaviors. It can be helpful to find the 20 percent of total behaviors that yield 80% of the total result. In this case, prioritizing quality sleep, hydration, nutrition, and fitness are the core focus.
Finally, keep it consistent and sustainable. 80% of the body’s organ system is influenced by a circadian rhythm (24-hour sleep-wake cycle). This is referred to as chronobiology, and it is related to why it’s essential to take a sustainable approach. By creating consistent habits, you send your body information at the right time to promote optimal health.
5) Have Fun and be Present!
What’s the point of living a longer and healthier life if you aren’t enjoying the time that you have. Find ways to keep things fun. It’s not just about the amount of quality time we have on this Earth (or in space); the energy and presence that we bring to our remaining time are what truly matters. Here’s to a longer, healthier, and more vibrant life ahead!
Until Next Time,
-Shiloh at Whealth
PS: If you are struggling with pain, persistent injury, or just want to improve your health and performance, we can help you! Check out what Professional Baseball Player Adam McCreery has to say about Whealth:
