Aging causes what I call 'chronic jet lag syndrome'

It's a perma debuff that reduces the amplitude in circadian hormones, sleep duration, deep sleep and recovery.

Ultimately, you start aging much more rapidly after this happens

Here's a thread to postpone this⬇️⬇️ With age, the body's circadian rhythms go through many changes:

- dampening of circadian hormones like melatonin and cortisol (less fluctuations)
- reduced circadian signaling through the eyes and brain
- shorter sleep and more fragmented sleep

= NOT GOOD

PMID: 28145903

The oldest man in history

Jiroemon Kimura is a Japanese man who holds the record for the longest lifespan in males (116 years, 54 days)

He lived throughout 3 centuries (1897-2013) and was the last pre-20th century-born man

Here are some amazing insights from his story⬇️⬇️ Jiroemon was born into a family in a fishing village and worked as a farmer until the age of 90

He had good longevity genes

His youngest brother lived to 100 and four of his other siblings made it past 90

Magnesium is the one supplement almost all doctors and longevity experts recommend

Why? Because it's the master mineral involved in hundreds of processes

And about 50% of people don't meet the recommended daily intake

Here's all you need to know about magnesium⬇️⬇️ Magnesium is the master mineral that's needed for countless essential processes in the body

- energy (ATP) production
- DNA repair
- neurotransmitters
- glucose regulation
- electrolyte balance
- heart function
- endothelial function
- blood pressure

And much more⬇️⬇️

The man who defies aging

Chuando Tan is a 58-year-old man from Singapore who looks like he's in his 20s or 30s

Here's a breakdown of his diet, exercise, and other routines⬇️⬇️

Chuando was born in 1966

He's been a model for decades and also does photography

He recently became popular on social media due to his youthful appearance despite being 58

The most jacked out of your mind 70-year old Polish man Wojciech Węcławowicz

He transformed his body in his 60s to a physique that puts most 20-year-olds to shame

Probably with the help of TRT but goes to show what's possible in your 70s⬇️⬇️ Wojciech isn't just about looks - he also maintains an impressive level of athleticism

He competed in the Polish Ninja Warrior

And won the silver medal in Pentathlon at the Masters World Championships in 2019

Exercise is known to be good for us, but how much exercise and is there something like too much exercise?

Exercise is often seen to have a J-shaped curve with mortality risk - not enough is bad but too much is also harmful (PMID: 32848273)

How much is optimal then?⬇️⬇️ The guidelines recommend adults get 150-300 min/week of moderate exercise or 75-150 min/week of vigorous exercise

Meeting that vs not is linked to a 36% lower odds of being overweight and 48% lower odds of being obese (PMID: 37773071)

However, exercising more than that is linked to a reduced risk of mortality

How to be healthier than 90% of people:
1. Stop alcohol/smoking
2. Exercise 3x a week
3. Don't drink sugar-sweetened beverages
4. Eat 80% whole foods
5. Sleep 7-8 hours

These are the fundamentals that most of the population doesn't meet, but there's more to optimize⬇️⬇️ How to be healthier than 95% of people:
1. Blood panel for the basic markers once a year and improve them
2. Weights 3x a week, cardio 2x a week
3. Regular bedtime and wake-up time
4. Eat higher protein (1.6 g/kg/day)
5. Time for relaxation

Want to get to the 1%?⬇️⬇️

Two markers everyone should test at least once in their life:

1. APOE gene - biggest genetic risk factor for Alzheimer's

2. Lp(a) - strongest genetically determined atherogenic lipoprotein in heart disease

⬇️⬇️ The APOEε4 gene allele is the biggest genetic risk factor for Alzheimer’s disease

APOEε4/ε4 is considered the highest risk, ε2/ε3 the lowest, and ε3/ε3 intermediate risk

Richard Morgana is a 93-year-old Irishman who’s a 4-time world champion in indoor rowing

He’s got the VO2 max of a 40-year-old and trains for 30 kilometers per week

Here's how his training and diet routine look like⬇️⬇️: They did a study on Richard and found something amazing

His maximum heart rate was found to be 153 beats/min, whereas for someone his age it would normally be only 128

archive.is/c4KuJ

I stay lean year-round

- without counting calories
- without restricting any food group
- without working out for hours
- without feeling hungry or deprived

Here are the main ways I do it⬇️⬇️: First off, obesity is one of the worst things for your health

It increases the risk of all chronic diseases and shortens your life expectancy by 10-20 years

Metabolically healthy obesity is a misnomer with metabolic syndrome increasing with BMI (PMID: 37237531)

Blood flow restriction training is epic

It's been found to trigger muscle hypertrophy response at only 20-30% of one rep max, whereas regular weightlifting usually is 70-80%

You basically trick your body into thinking you're lifting heavier than you really are

PMID: 26463594 Blood flow restriction training can:
- promote muscle growth
- accelerate recovery from injuries
- alleviate age-related muscle loss
- minimizes injury risk
- improve tendon structure and stiffness
- grow new blood vessels

PMID: 31725362; PMID: 2646359416333

Glutathione is often called the master antioxidant, but it’s actually regulated by melatonin (PMID: 20868358)

Besides sleep, melatonin also regulates inflammation, immunity, antioxidant activity, and autophagy the process of cell recycling Melatonin co-ordinates vital rejuvenation processes in your sleep:
- the largest surge in growth hormone during the 24h cycle
- increased mitochondrial SOD (powerful antioxidant)
- NAD recycling through sirtuins
- autophagy and clearance of cell debris
- DNA repair

Just did a comprehensive 181 bloodmarker test at my retreat in a longevity clinic

Everything was great, except a bit high cortisol from jet lag and low T3 from recent lower calorie intake

Here are some of the most important markers: Glucose panel

Glycine + NAC (GlyNAC) supplementation shows promise for longevity and increased healthspan

The only supplement that's repeatedly shown to reverse hallmarks of aging in humans

PMID: 35975308 A 2023 randomized clinical trial found that supplementing GlyNAC for 16 weeks in older adults improved glutathione deficiency, oxidative stress, mitochondrial dysfunction, inflammation, physical function, and 7 hallmarks of aging (PMID: 35975308)

Chronically high phosphate intake nukes your kidneys and promotes vascular calcification

- faster decline in kidney function
- heart disease
- higher risk of mortality

In both healthy people and kidney disease patients

link.springer.com/article/10.100…
Higher phosphorus intake is associated with an increased risk of cardiovascular disease mortality even among people with normal kidney function

pubmed.ncbi.nlm.nih.gov/24225358/

Glycine has a lot of longevity benefits
1. Mimics methionine restriction
2. Increases autophagy and glutathione
4. Collagen synthesis
5. Inhibits advanced glycation end-products (AGEs)
6. Lowers blood sugar
7. Promotes good sleep quality

PMID: 37004845 Glycine is considered a non-essential amino acid because the body can synthesize it

However, the body makes only 3 grams a day, which is not enough for optimal collagen turnover and other vital functions

Magnesium is the master mineral

A deficiency in magnesium can secretly undermine your overall health

Yet, about 50% of people don't meet the RDA for magnesium Magnesium activates ATP, which is essential for energy production and cell function

ATP is required for heart muscle contraction and life overall

Loss of autophagy is one of the hallmarks of aging

Autophagy is also central to the other hallmarks of aging

Autophagy is the process of recycling old and dysfunctional cell components

PMID: 34563704 Aging and age-related diseases decrease autophagic activity and promote its dysfunction (PMID: 31144030)

Reduced cellular recycling and accumulation of waste inside the cells are common to all aged cells (PMID: 16874025)

NAD depletion promotes many age-related diseases

Aging is a common reason for declining NAD levels, but it's not the root cause

Here's a thread on the things that deplete your NAD pool⬇️⬇️

PMID: 33609766 CD38 is the main consumer of NAD and the primary reason NAD declines with age

CD38 is a glycoprotein that rises during inflammation

CD38 levels increase 2-3-fold during aging, which is paralleled by a decrease in NAD

PMID: 27304511

Low NAD is at the core of all the hallmarks of aging

NAD levels appear to decline with age and this promotes all the other hallmarks of aging

However, there's one critical mistake almost everyone makes when boosting NAD

(PMID: 32097708; DOI:10.1016/j.tma.2018.08.003) The salvage pathway is the main source of your body’s NAD and it recycles NAD and its precursors

NAMPT is the rate-limiting step of the salvage pathway

NAMPT creates NMN from nicotinamide, which then gets converted into NAD

(PMID: 29514064)

Epic pre-workout stack:
1. Sodium (1,000-2,000mg with 8oz water)
2. Citrulline (5g)
3. Creatine (3g)
4. Caffeine (100mg)
5. Glycine (3g) As a bonus, if your goal is tendon and bone density then a 30g collagen dose might be more effective than 15g

https://twitter.com/siimland/status/1720462518856892753?t=gUFHUdBkHCsMpbtgb_foRA&s=19