Siim Land is a renowned fitness buff and longevity expert. He has a new book called “The Longevity Leap” which discusses key factors for optimizing health and lifespan. Maintaining “biological youth” is the single most important factor for longevity, but the question is how to achieve this as we get older. His book is 500 pages, with 8,000 references providing great resources and strategies that will help keep you biologically young.
As research evolves, many changes have been made in how to attain longevity, particularly when it comes to carbohydrates and protein intake. It is recommended that for most adults, about 0.8 grams of protein per pound of ideal body weight. That’s the weight one should ideally be, not necessarily the weight you are now. “If you eat too much protein, that could be problematic from the perspective of kidney health and homocysteine levels. If you’re eating too little, then there’s risk of sarcopenia and frailty,” Land notes. However, it’s not just protein quantity that’s important, it’s also the quality and amino acid balance. For example, glycine and collagen intake are important as well.
Most people are deficient when it comes to collagen intake, as they’re likely only consuming 0 to 1 gram of collagen protein daily. About one-third of total body protein is collagen, so it’s crucial to consume adequate collagen, from foods like bone broth or grassfed ground beef, which contains connective tissue, or glycine to support connective tissue health.
Regarding carbohydrates, low-carb diets are not typically optimal for longevity. Land cites research showing that moderate carbo-hydrate intake is associated with the lowest mortality risk. “With carbohydrates, it’s very commonly thought that eating too many carbs is going to be bad for your health. At least in observational studies, it’s the opposite” according to Land. “40% to 55% of calories as carbohydrates is linked to the lowest risk of mortality,” he says. Land argues that while low-carb diets can be beneficial in the short-term for certain individuals with pre-diabetes or insulin resistance, long-term carbohydrate restriction may impair metabolic flexibility. Adequate ‘healthy’ carbohydrate intake is crucial for optimal mitochondrial function and overall health. It’s the optimal fuel for your mitochondria.
Those that have tried low-carb diets, initially experienced some health improvements, but these benefits are typically not sustainable long-term. Understand, the short-term benefits occur because you’re no longer feeding harmful bacteria to your gut. In the long term, however, if you don’t consume enough healthy carbohydrates, your mitochondrial health will suffer. A more sustainable approach involves addressing the root causes by improving mitochondrial function, reducing exposure to environmental toxins, including seed oils, and supporting a healthy gut microbiome balance.
Beyond proper nutrition, the most powerful intervention to maintain biological youth is exercise! According to Land, “probably the single most powerful thing for biological
aging is moderate exercise.” He states, “maintaining physical activity, targets all the hallmarks of aging in a positive way. It improves all organ functions, as well as decreases the risk of many chronic diseases. It targets everything that you need to do when it comes to slowing down biological aging”.
Land suggests that for vigorous exercise like resistance training, the sweet spot appears to be around 140 to 200 minutes per week. However, the reality is, most Americans need to exercise much more, not less. Moderate-in- tensity exercise like walking is an ideal form of physical activity, as it’s very hard to overdo it. For more information, research Training Strategies to Optimize Cardiovascular Durability and Life Expectancy by Dr James O’Keefe, Missouri Medicine March 2023
Next, sunlight and vitamin D are critically important for longevity and biological youth. Land states, “it’s almost biologically impossible to be healthy if you don’t have enough sun exposure”. He suggests an easy way to enhance your vitamin D absorption is using topical lanolin. “Put lanolin on your skin before going in the sun and it will enhance vitamin D production from sunlight”. Side benefit, it helps reduce skin drying, cracks, wrinkles and fissures.
In a nutshell, by focusing on foundational aspects of health, you may be able to significantly improve your long-term health outcomes. Consider these strategies to optimize your health and longevity: 1. Exercise regularly, including moderate-intensity activity like walking and about 150 to 180 minutes of resistance training per week. 2. Consume adequate ‘healthy’ carbohydrates (200 to 400g daily for most adults) from whole food sources to support metabolic health. 3. Prioritize protein quality, aiming for about 0.8 g per pound of lean body mass, with roughly one-third coming from collagen sources. 4. Get regular sun exposure and maintain optimal vitamin D levels. 5. Focus on gut health through diet, lifestyle and possibly targeted interventions. 6. Minimize exposure to environmental toxins, including seed oils. 7. Prioritize sleep, stress management and overall lifestyle balance.
Rather than seeking a single magic bullet, the path to longevity lies in the consistent application of evidence-based health practices, regular self-monitoring and a willingness to adapt as new information emerges. At the end of day, a proactive and comprehensive approach to health is crucial to maintain biologically youthful. - Dr. Irma Palmer Resources: mercola.com, siimland.com
Comentarios