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The thread on longevity and health

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mccoy
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« Reply #15 on: Sep 29, 2016 11:59 am »

The 8 drivers of longer and enhanced life According to Dr Peter Attia, MD

1.   Diet
a.   inhibit mTor signaling
b.   IGF lower
i.   Less Methionine
ii.   Less insuline
c.   AMPK more active
d.   RAS less active
•   Efficient glucose disposal at the lowest level of insuline possible
•   No hyperinsulinemia.
o   Minimize mean glicaemia
o   Minimize glicemic variability
o   Minimize AUC of insuline
→ Lowest proteins necessary to mantain efficiently muscle mass

•   Low IGF levels = good in the muscles and organs system
•   High IGF levels = good in the central system, cognitive area.

2.   Exercise
•   Build as much muscle mass as possible
•   Activate type IIB fibers

3.   Manage stress (cortisol causes high BS) : meditation
4.   Manage sleep
a.   7.5 or 8 hours per night
b.   Avoid blue light after sunset (f.lux app)
c.   Various substances
5.   Hormone replacement therapy (HRT)
6.   Drugs and supplements= 28 drugs according to individuals
a.   Metformin
7.   Social purpose
a.   Working beyond retirement increases cognitive functionality
b.   Help other people
8.   Avoid harmful behaviours
a.   Smoking
b.   Automotive accidents, texting while driving
i.   Don’t drive with alcohol in blood
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« Reply #16 on: Sep 29, 2016 12:01 pm »

The above suggestions on diet get down to:

1- Optimize (minimize according to individual strict needs and tolerance) carbs consumption
2- Optimize (minimize according to individual strict needs) proteins consumption

Pls. note, optimum protein intake for longevity and diseases prevention is pretty low, often less than the RDI of 0.8 gr of proteins per kg ideal bodyweight per day. Dr. rosedale says between 0.6 and 0.75.
Dr. Attia makes the most correct point to fine-tune intake according to individual needs, which is not easy.

Bottom line: the lesser carbohydrates and proteins we eat without starving ourselves, the longer we are probably going to live diseaseless.
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« Reply #17 on: Sep 29, 2016 12:02 pm »

FASTING has always been a favourite procedure of bodily and spiritual cleansing in Yoga, and in many religions. Now it has been proven that to the cleansing effect a real rejuvenating effect is achieved, by massive regeneration of the hematopoietic system.

Prolonged Fasting Reduces IGF-1/PKA
to Promote Hematopoietic-Stem-Cell-Based
Regeneration and Reverse Immunosuppression

http://www.cell.com/cell-stem-cell/p...909(14)00151-9
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« Reply #18 on: Sep 29, 2016 12:19 pm »

Now, the above reccomendations would seem pretty clear. I've made a dietary experiment on myself to test the 'eat less carbs + eat less proteins' points, or rather to optimize the quantitiy of carbs and proteins.

I just cut all natural sweets (honey, dried fruit, bananas) eating just fresh fruit, no more than one pound per day. I also cut all cereals, bread and so on.
I count all proteins and make sure not to eat too many of'em.

The result has been interesting but undesired to me, since I lost at least 5 pounds, starting from leanness. I do not wish to loose weight, rahter I'd like to increase some muscle mass. It was mainly water and fat but maybe a little muscle mass.
So I have to devise another strategy, maybe cutting animal proteins and resuming some bread.

A very interesting aspect which I noticed though is that I broke my former dependency on the sweet taste, even though I ate mainly natural sweets. I was a huge eater of honey, putting it in all hot beverages and sometimes on bread and butter. I also ate raisins together with almonds. Now a tiny amount of honey (I say almost microscopic) seems sweet to me, so the taste for sweetness has sharpened.
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« Reply #19 on: Sep 29, 2016 05:50 pm »

Now, the above reccomendations would seem pretty clear. I've made a dietary experiment on myself to test the 'eat less carbs + eat less proteins' points, or rather to optimize the quantitiy of carbs and proteins.

I just cut all natural sweets (honey, dried fruit, bananas) eating just fresh fruit, no more than one pound per day. I also cut all cereals, bread and so on.
I count all proteins and make sure not to eat too many of'em.

The result has been interesting but undesired to me, since I lost at least 5 pounds, starting from leanness. I do not wish to loose weight, rahter I'd like to increase some muscle mass. It was mainly water and fat but maybe a little muscle mass.
So I have to devise another strategy, maybe cutting animal proteins and resuming some bread.

A very interesting aspect which I noticed though is that I broke my former dependency on the sweet taste, even though I ate mainly natural sweets. I was a huge eater of honey, putting it in all hot beverages and sometimes on bread and butter. I also ate raisins together with almonds. Now a tiny amount of honey (I say almost microscopic) seems sweet to me, so the taste for sweetness has sharpened.


Mccoy you are fortunate you are able to afford such a diet. Do you realize what a diet of fresh fruits would cost in Michigan for most months of the year? All those fruits are shipped from thousands of miles away. At any rate this is by no means a topic that has been exhausted. i just think that the practicality of its implementation and how it fits each individual may be important as you have mentioned yourself. It may be difficult to put a square peg in a round hole.
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« Reply #20 on: Sep 30, 2016 12:52 am »

Mccoy you are fortunate you are able to afford such a diet. Do you realize what a diet of fresh fruits would cost in Michigan for most months of the year? All those fruits are shipped from thousands of miles away. At any rate this is by no means a topic that has been exhausted. i just think that the practicality of its implementation and how it fits each individual may be important as you have mentioned yourself. It may be difficult to put a square peg in a round hole.

All i can think is you must be sittin back laughing with the ocean nearby having luscious grapes handed to you on a plate.  We only have fresh fruit and vegetables at tops 3 months out of the year. Must be nice! As you grow younger send us a post card from time to time. Greetings to your wrinkly withered friends!
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« Reply #21 on: Sep 30, 2016 05:44 am »

Now, the above reccomendations would seem pretty clear. I've made a dietary experiment on myself to test the 'eat less carbs + eat less proteins' points, or rather to optimize the quantitiy of carbs and proteins.



There are conditions that lead to a lack of carbohydrates. For instance a lack of fiber (provided in whole wheat bread and flax seed) in diet which can lead to pancrea and liver problems and diebetes. There are also carbohydrates that are recommended. For instance Paramahansa Yogananda said that maple syrup stimulated brain activity.



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« Reply #22 on: Sep 30, 2016 07:57 am »

http://www.naturalhealth365.com/whey-protein.html/

http://healthyeating.sfgate.com/increase-protein-diets-elderly-2557.html

Should we consider these studies obsolete?
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« Reply #23 on: Oct 01, 2016 12:03 am »

Steve, thanks for reminding me not to take for granted the abundance of wholesome fresh fruit we enjoy in Italy. Actually, our present issue is distribution. Sometimes fruit is not so fresh and comes from north Africa or from other faraway parts of the world.

I've been lucky in that I found a Sicilian guy in my area who provides mostly fresh produce he directly grows or selects from his region. Sicily is far south and has an ideal climate for fruit and many vegetables. I ate some oranges and tangerines which were of such an exquisite and sattvic taste that after you eat them youthink you can die satisfied.
Some currents of dietary thoughts now in America affirm that fruit contains too much fructose which is heavy on liver metabolism. It is also rich in simple carbs, which are allegedly bad for blood sugar. Well, I'm an an experimenter at hearth, so I cut my fruit intake and even measured my fasting blood sugar and after a fruit +yogurt meal. The variation in blood sugar content was minimal. I tried that twice. That means that in people who are tolerant to carbs, like myself, fruit causes no significant peaks in blood sugar. Some other people who tend to obesity may have a metabolic syndrome, also called insuline resistance. If they wish to loose weight, many of them must relinquish fruit together with all carbs but the few contained in vegetables. At least until their balance is reestabilished (it may take years).
Apparently, it all depends on our individual variations. This is from the site of my Sicilian friend:






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« Reply #24 on: Oct 01, 2016 12:13 am »

Mccoy you are fortunate you are able to afford such a diet. Do you realize what a diet of fresh fruits would cost in Michigan for most months of the year? All those fruits are shipped from thousands of miles away. At any rate this is by no means a topic that has been exhausted. i just think that the practicality of its implementation and how it fits each individual may be important as you have mentioned yourself. It may be difficult to put a square peg in a round hole.
All i can think is you must be sittin back laughing with the ocean nearby having luscious grapes handed to you on a plate.  We only have fresh fruit and vegetables at tops 3 months out of the year. Must be nice! As you grow younger send us a post card from time to time. Greetings to your wrinkly withered friends!

I just thought that in America the distribution system was such to grant affordable fresh fruit everywhere. That's another myth about America which crumbles down.

I'd be happier if I might share with you such natural delicacies. Also, we must always remember that the mind gives for granted what is given in abundance.ùù

Also, I do not think that fruitarianism can rejuvenate you. Many fruitarians, like Gandhi, got ill. A balance is alway needed. Pure fruit is the best choice only when we'll be able to take advantage of the pranic energy.
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« Reply #25 on: Oct 01, 2016 12:20 am »

Wow it looks great! Sometimes i could get fruit in California almost all year long abd i lived on it and Mexican Restauarants which always had loads of salsa with tomatoes celentro and onions but nothing like i see in the picture. The farmers always complained about drought and a lack of water for their fruits and vegetables. Here in Michigan we only have a 3 month growing season at the time you can live on fresh frruits and vegetables but at times like this in late September we have to rely on an occasional sale or canned fruits. You are truly fortunate!
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« Reply #26 on: Oct 01, 2016 12:22 am »

Quote
(NaturalHealth365) Whey protein benefits are not exclusively intended for athletic people. The truth is whey protein appears to be able to halt a host of pathologies including cancer and HIV. Whey, the major protein found in milk, is also known for restoring and sustaining cellular energy.
New studies show whey to be a powerful cancer inhibitor, which makes it both a preventive agent and a supplement that profoundly affects the growth rate of cancerous cells. Interestingly, whey protein has the ability to temper free radical bioactivity of cancer cells – as proven by its ability to behave like a chemotherapy agent.
If you want to make your body an “unfriendly” environment for cancer cells to grow – then you may want to consider adding whey protein into your diet. Just be sure the source of your whey protein is from grass-fed cows and don’t eat any (unwanted) non-organic milk by-products or food additives.

As far as I've understood from my recent studies, whey protein upregulates insuline with its anabolic effect. This is probably due to its high content in methionine, which also stimulates the strong growth factor IGF-1,  or Insulin-like growth factor 1. These two guys are called the IIS (insuline+IGF-1 Signal).
the IIS is oen of those biological master switches which triggers growth + proliferation. Growth + proliferation means a mroe favourable environment for the reproduction of cancer cells.

Besides, whey proteins are also rich in leucine, and aminoacid which triggers mTOR, another master switch which if activated may promote cancer proliferation.

Last but not least, even if coming from grass fed cattle, whey powder is not fresh whey, it has been processed in some manner.

I do not know about the statements in the article. My info would suggest that taking whey proteins is a very bad idea for cancer prevention and prevention of degenerative diseases.
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« Reply #27 on: Oct 01, 2016 12:39 am »

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Older adults need more protein than many younger adults, according to a review published in a 2004 edition of the “Journal of the American College of Nutrition.” The review reports that although the recommended dietary allowance, or RDA, for protein is 0.8 grams per kilogram of body weight, older adults require at least 1 gram of protein per kilogram, or about 0.45 grams of protein per pound of body weight each day, and even more protein during times of physiological stress. Due to difficulty chewing or concerns about high food costs, high-quality protein foods may be less accessible in the elderly population.

In one of his recent articles on 'Cell metabolism' Prof Longo and his team have observed that, after age 65, the body does need more proteins. So his suggestion is not to moderate proteins too much (without going to the opposite direction though). I think he suggests 1 grams /kg ideal weight/day of proteins. More than that, you may be triggering mTOR and the IIS which you do not want.

However, he does suggest a fast mimicking diet (FMD) in between his longevity diet (which is vegan based + fish twice ir thrice a week). His FMD is an700 to  800 calories daily regimen (vegan, mainly vegetables) extended throughout 4 or 5 days. It has been proven to regenerate the immune system and is believed to make up a natural shield for healthy cells while chemiotherapy hits the cancer cells (experiments on rats plus clinical trials on men).
That's a very interesting longevity diet + regimen which I'm going to study and modify accordinbg to my needs.

I'm definitely going to start a FMD, the fact that it can cause a rejuvenation of the immune system by hemopoietic stem cells regeneration is incredible. The biological effects are similar to an only water fast, according to prof. Longo, an authority on longevity who presently is 47 but just looks younger.



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« Reply #28 on: Oct 01, 2016 12:49 am »

I have Valter Longo's book, which as far as I know has not been published in the English language yet.
I'm going to post a few significant references on his longevity diet and FMD. He has done every manners of studies from the diet of populations with many centenaries to the factors which trigger mTOR and ISS. In the following pic he's portrayed together with a woman affected by Laron's syndrome in Ecuador. These people have a genetic lack of IGF-1, so they do not grow and remain dwarfs. However, lack of the IFG-1 signal makes them pretty immune to degenerative diseases and they live very long (although some commit suicide).


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« Reply #29 on: Oct 01, 2016 12:51 am »

An interesting interview with Longo focusing on his FMD, which is a form of intermittent fasting:

http://michelsonmedical.org/2014/12/26/igf-1-fasting-discussion-valter-longo/
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