Why Muscles Make You Live Longer - 004

What’s Featured Today

• The importance of keeping muscle mass as we age

• Are you a faster?

• Anti aging expert Bryan Johnson’s recent experience with plasmid gene therapy

• What Dr. Paul Conti and Peter Attia have to say about how emotional health impacts longevity

Defy Aging: Increase Muscle Mass and Protein Intake to Fight Sarcopenia

As we age, many of us notice our muscles aren’t as strong, and our stamina isn’t what it used to be. This could be due to a hidden condition called sarcopenia, the age-related loss of muscle mass and strength. But here’s the good news – it’s preventable and reversible with the right approach.

Dr. Roger A. Fielding from Tufts University emphasizes, "The loss of muscle mass and strength with aging is a major cause of disability and loss of independence in older adults. Understanding the mechanisms underlying this loss and developing interventions to prevent or reverse it is critical for promoting healthy aging."

What exactly is sarcopenia? It’s a geriatric syndrome that affects 5-13% of adults aged 60-70 years and up to 50% of those over 80. It can lead to falls, fractures, and a decline in quality of life. But don’t worry – with regular exercise and proper nutrition, you can combat it effectively.

Here’s how to fight back:

Exercise Regularly:

• Resistance Training: Incorporate exercises like weightlifting or body-weight exercises (e.g., push-ups, squats) at least twice a week.

• Aerobic Exercise: Walking, swimming, or cycling can improve overall fitness.

Prioritize Nutrition:

• Protein Intake: Dr. Gabrielle Lyon recommends 1.6 grams of protein per kilogram of body weight daily. Aim for 1 gram of protein per pound of ideal body weight.

• Vitamin D Supplementation: Ensure adequate vitamin D, aiming for 800-4000 IU per day.

• Omega-3 Fatty Acids: Include omega-3 rich foods like salmon, flaxseeds, and walnuts in your diet.

Combining regular exercise with a nutritious diet is more effective than either intervention alone. Simple changes like taking the stairs, walking short distances, and standing up regularly can also make a big difference.

Sarcopenia may be a silent thief, but you can fight back. Start today and regain your strength and vitality, feeling younger and more energetic with each step you take. Click here to learn more.

Bryan Johnson's Anti-Aging Journey Takes Him to Roatan and Minicircle

On Friday we talked about Minicircle and plasmid gene therapy. Turns out Bryan Johnson, a pioneer in the tech and anti-aging fields just completed a treatment.

Best known for founding Braintree and now leading Kernel, Bryan has embarked on a groundbreaking initiative called Project Blueprint. This ambitious project aims to reverse his biological age through a meticulously structured lifestyle, including caloric restriction, intermittent fasting, and a daily intake of over 100 supplements. His dedication to optimizing health has even involved unconventional treatments like blood plasma transfusions.

In a recent video update, Bryan shared his results with Minicircle’s plasmid gene therapy. After just six months, he has:

• Increased his muscle mass by 7%

• Boosted his follistatin levels by 160%

• Achieved a new personal best in biological aging, aging just 0.64 years per chronological year

To watch Bryan get the procedure, click here (it’s short, about 9 minutes).

Cultivating Emotional Health for a Better, Longer Life

In this enlightening conversation, Dr. Peter Attia and Dr. Paul Conti (author of Trauma: The Invisible Epidemic) explore how emotional health is not just a component but a cornerstone of a longer, healthier life. They emphasize the importance of introspection and understanding one's internal dialogue to enhance overall well-being. By prioritizing health span over lifespan, they highlight the interconnectedness of cognitive, physical, and emotional health in optimizing quality of life.

Top 3 Takeaways for Your Life:

1. Self-Reflection for Emotional Health:

   • Begin by looking within to understand your emotions and feelings. Analyze your inner dialogue to determine if it is self-critical or nurturing.

2. Health Span vs. Lifespan:

   • Focus on health span for quality of life benefits. Emotional health significantly impacts your overall well-being and happiness.

3. Curiosity for Self-Exploration:

   • Foster curiosity about your internal motivations and emotional responses. Recognize patterns that may indicate emotional imbalance or self-defeating thought patterns.

To delve deeper into this topic and explore more insights from Dr. Attia and Dr. Conti, click here to watch the full video (it’s 2 hours and 30 minutes).

Be Timeless!

Mary and John

Publishers, AgeBetter.news