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Of the 9 hallmarks of aging, half or more can be modulated by one factor: better insulin sensitivity.

Having good insulin sensitivity, and low fasting insulin, is arguably the best way to a long life free of chronic disease.

sciencedirect.com/science/articl…
How to get good insulin sensitivity?

1. Good body composition, i.e. a relatively high amount of muscle, and a low amount of fat mass, especially visceral fat.

Anything that promotes good body composition therefore fights aging.
2. A diet of whole, minimally processed foods, especially one free of seed oils, sugar, and refined grains.

Ketogenic diet (very low carbs) has additional longevity benefit.

sciencedirect.com/science/articl…
3. Exercise. High-intensity exercise especially depletes glycogen and leads to better insulin sensitivity because of that.

Resistance training leads to better body composition. (See item no. 1)

link.springer.com/article/10.100…
4. Intermittent fasting. Leads to increased autophagy (as does exercise), and that's a requirement for life extension.
jci.org/articles/view/…
There are many other things you can do, but these are the Pareto 80 of longevity in our world of overnutrition, underactivity, and high body fat.
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P. D. Mangan 🇺🇸
@Mangan150
A banana has 1 gram of protein.

98% of calories are from sugar and starch.

Cost is over $1.00 a pound after you've thrown away the peel.

Useless.
One banana affects blood sugar the same as 6 teaspoons of table sugar.
The recommended intake of fruit is one of the greatest marketing campaigns of the past few decades.

by @FructoseNo

Read 4 tweets
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P. D. Mangan 🇺🇸
@Mangan150
Devastating paper for nutritional epidemiology, on which dietary guidelines and most nutritional science is based.

Dietary recall methods are LESS THAN WORTHLESS.

Faulty memories and deliberate lies form the basis of most nutritional "science"

sciencedirect.com/science/articl…
The largest set of US nutritional data, NHANES, shows that average reported calorie intake couldn't keep anyone alive, and everyone would starve to death.

Memory-based dietary assessment is "pseudoscience".
@nntaleb
Read 3 tweets
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P. D. Mangan 🇺🇸
@Mangan150
Just how important is insulin sensitivity to health and long life?

Very important, as I continue to emphasize. Let’s take a look.

FGF21 is commonly known as the “starvation hormone”. It increases during prolonged fasting in animals and humans.
When scientists added an extra gene for FGF21 to mice, they lived much longer than normal mice.

That’s all they did, just extra FGF21 produced.

FGF21 did not affect food intake, NAD+ metabolism, AMPK, or mTOR, all of which are the usual suspects in lifespan extension.
It did increase insulin sensitivity, however.

And that was enough to extend their lifespan, by a lot, an average of 36%.

Until we humans have FGF21 injections available, we’ll have to do something else to increase insulin sensitivity.
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It is generally around these festival days I miss my hometown very much -ಜನವರಿಯ ಜಾತ್ರೆ. ನೆಹರೂ ಬಟರ್ ಸ್ಟೋರ್. ಮಂಗಳವಾರ ಸಂತೆ. ಚಳಿಗಾಲದ ಕಾವಳ. ಅದರ ಜೊತೆಗೆ ಸೊಗಡಿನ ಅವರೇಕಾಯಿ.ರಾತ್ರಿ ಓಡಾಡುವಾಗ ಜೀವವೇ ಬಾಯಿಗೆ ಬರುವಂತೆ ಬೊಗಳುವ ಬೀದಿ ನಾಯಿಗಳು. ಸುಧಾ ಹೋಟೆಲ್ಲಿನ ಮಸಾಲೆ ದೋಸೆ. ಕಟ್ಟಿನ ಕೆರೆಯ ಬಸ್ ಸ್ಟಾಂಡ್. (1/n)
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