Editor’s Note: This article is re -printing. Originally published on July 21, 2024.
I talked about SIIM Land, the author of the new book “The Longevity Leap,” and the main factors to optimize health and life. Maintaining “biological youth” is the most important factor of the longevity, but the problem is a way to achieve this as you get older.
LAND’s Book is 500 pages and there are 8,000 reference, so it’s a good idea to get out of the strategy that helps to maintain your biologically youth. He is a leader in the longevity and walks. He is a great example of taking care of biology by embodying the program he is talking about. In chronology, Estonia’s land is 29 years old, but his organs’ biological age is a 9 -year -old liver.
These estimates are relatively new based on the new epigenetic and biological age tests, but it is not yet known whether the results are interpreted as longer. I personally believe that they do not trust them much and they are defective. Land Description:1
“What do you mean if you have a 9 -year -old liver? Do you mean that you will live longer than others? We don’t have that data yet … I will not emphasize much of the test itself. I will see traditional biomarkers such as glucose and inflammation.”
Historically, many mistakes focused on longevity studies, especially on extreme calories, carbohydrates and protein restrictions.2
“The actual result is that you eat very little food and become very weak and dry, but in the real world, we have begun to know that weakness is a great risk to early death and mortality, and the malnutrition itself increases the risk of many other diseases, all cause mortality and neuropathy.
Now, I think this field has begun to understand more practical and functional results, such as muscle strength and body configuration. Other biomarkers that move more in terms of theoretical aspects of biological aging “
Optimal protein and carbohydrate intake for life
Land and I agree that most adults are ideal for 0.8 grams of protein per pound (now you are not weight right now) or European, about 1.76 grams of protein per kilogram, proper muscle maintenance and growth.
“If you eat too much, it can be a problem in terms of kidney health and homocysteine levels. If you eat too little, there is a risk of vascular reduction and weakness.” Regarding carbohydrates, we agree that low -carb diets are not usually optimized for longevity.
Land cites studies that show that medium carbohydrate intake is associated with the lowest risk of mortality. “If you have carbohydrates, eating too many carbohydrates will not be good for your health. At least, at least 40% to 55% of your calories are the opposite because the carbohydrate is associated with the lowest risk.”3
Land argues that low -carb diets can be beneficial in the short term for certain individuals, but long -term carbohydrates can damage metabolic flexibility.4
“In the short term, someone may have an insulin resistance before diabetes or in the short term, and in the short term, it is reasonable to slightly control carbohydrate intake to restore part of insulin sensitivity in the short term.
In fact, appropriate carbohydrate intake is important for the optimal mitochondrial function and overall health. It is the best fuel for mitochondria, but most people do not consume healthy carbohydrates. If the metabolism is healthy, most adults need at least 200 to 250 grams of carbohydrates every day, but active individuals are closer to 400 grams. Chronic carbohydrates can increase stress hormone production and muscle destruction.
Many people experience initial health improvement in low -carb diet, but these benefits are usually not sustainable in the long run. Since the intestines are no longer supplied with harmful bacteria, short -term benefits are generated, reducing the production of my toxins that can damage the overall health. However, if you do not eat enough healthy carbohydrates in the long run, it will make it difficult for mitochondrial health.
Low -carb diets temporarily relieve symptoms by hungry of harmful bacteria, but they do not solve the fundamental mitochondria and intestinal health problems. A more sustainable approach is like dealing with the root cause. It supports the improvement of mitochondrial function, reduced exposure to environmental toxins, including seed oil, and the balance of endocrine destruction chemicals and healthy intestinal microbial cluster balance in plastic and electromagnetic fields (EMF).
The most powerful intervention to maintain biological youth
When asked how to maintain biological teenagers, the land says that exercise is the most powerful intervention.5
“Perhaps the most powerful thing for biological aging is a medium degree of exercise. Just by maintaining physical activity, it aims to all characteristics of aging in a positive manner. It improves all long -term functions and improves the risk of these chronic diseases.
As emphasized in the groundbreaking study of Dr. James O’Keefe6 Too active exercise can be a harm, so it’s important to find the right balance. Land seems to be about 140 to 200 minutes per week for intense exercise such as resistance training.
The land has adjusted his daily life based on this data. “I’m about 180, perhaps 150 ~ 180 minutes, resistance training, and trains three times a week. It circulates between the upper body, lower body or push pool legs.”7
In addition, the resistance training has been reduced to three days a week, depending on the potential risk of excessive training. But most people have to exercise more. Appropriate robbery movement, such as walking, is an ideal form of physical activity.
Protein quality and the importance of collagen
The important thing is not only the protein, but also the quality and amino acid balance. Often overlooked glycin and collagen are the most important. Land Description:8
“Glycine is not required for conditional, but the body makes three grams of glycine a day. But this three grams will be used for things such as creatine synthesis, but there are 12 grams of glycine for collagen turnover, such as optimal collagen turnover.”
Most people are lacking because they only eat only 0 to 1 grams of collagen protein every day. Since one -third of the entire body protein is collagen, it is important to eat appropriate collagen in foods such as bone broth containing bonalgia or grass.
The prevalence of insulin resistance and metabolic disorders
The homeostasis evaluation of the insulin resistance (HOMA-IR) is a test found in 1985 and is a gold standard for measuring insulin resistance. If you use HOMA-IR data, up to 99%of the US population can have some insulin resistance. Using this test is a simple way to assess metabolic health.
Two simple tests (fasting blood sugar you can do at home) and fasting insulin levels can be used to find out Homa-IR. This is a cheap test. If you are in the United States, divided into 405 if you are in the United States, and if you are in Europe, you have different units from the United States and need to be divided into 22. If the result is less than 1, there is no insulin resistance. Less than 1% of the population does not have insulin resistance.
The land agrees that this is a useful marker, but emphasizes the importance of seeing multiple biomarkers to evaluate metabolic health.
The importance of sunlight and vitamins d
We also discussed the importance of exposure to sunlight and maintaining the optimal vitamin D. Land in high -level Estonia maintains vitamin D levels through the combination of solar exposure, diet and supplementation if possible.
Sun is one of the most important factors of life and is probably similar to exercise. If sun exposure is not enough, it is almost impossible to maintain healthy health. One way to help rewards if you live in an area where sunlight exposure is not practical all year round is to use topical Lanolin.
Lanolin is added to the skin before entering the sun, which helps to improve vitamin D production and reduce skin drying, cracks, wrinkles and cracks.
However, if the diet is rich in vegetable oil, it should be careful with the sun exposure. This oil contains high -level linoleic acid (LA), which is an omega -6 fatty acid that is easily oxidized when exposed to UV light. If the sunlight interacts with the skin with this oil, it causes a breakdown, causing inflammation and DNA damage.
Therefore, if you eat this oil, it is recommended to limit the initial or subsequent sun exposure of the PM. Identively abstinded until the seed oil is removed for 4-6 months.
Practical recommendations for longevity
Mitochondrial function and intestinal health to exercise and nutritional balance can be focused on the basic aspects of health, which can greatly improve long -term health results. Here are some of the main strategies for optimizing health and lifespan in the interview:
• Exercise regularly, including proper strength activities such as walking and resistance training of about 150 to 180 minutes per week.
• To support metabolic health, take appropriate carbohydrates (200 ~ 400g every day for most adults) in all food sources.
• Priority priority priority is set aimed at about 0.8g per pound of collagen sources.
• Receive regular solar exposure and keep the best vitamin D levels.
• Focus on the intestinal health through diet, lifestyle and target intervention.
• Minimize exposure to environmental toxins including seed oil, endocrine disturbance and EMF
• Use simple tests such as HOMA-IR to evaluate metabolic health regularly.
• Prioritize sleep, stress management and overall lifestyle balance
For more information in the Land ‘S Book “The Longevity Leap,” a comprehensive outline for these topics supported by a wide range of scientific reference. As he explains:9
“I have dealt with a lot of certain chronic diseases. There are three chapters about kidney disease, metabolic syndrome, heart disease, heart disease, and actually about nerve degeneration and inflammation. I enter a lot of deep diving with these many conditions.”
As research on longevity science research continues to develop, it is clear that prevalent and comprehensive approaches to health are important. The length of the longevity seems to be consistent on the willingness to adapt to evidence -based health practices, regular self -monitoring and new information instead of finding a single magic bullet.
