overrated /underrated longevity

{NAME}, Everyone has their own take on longevity. I’m not going to say that these things are going to make you live a longer life. But I am going to share what I’ve learned over the past 7-8 years and what I now consider to be the most important tools in MY LIFE for longevity. (No particular order) ONE: Polyphenols I love this one because it flies in the face of basic theory. Basic metabolic theory tells us that it’s just energy balance (which is important but sometimes neglects micronutrients). I think we are beginning to see an unbelievable amount of research in the world of flavanols, polyphenols, phenolic compounds, etc as far as how they impact cells. When you think about it, it makes sense. Modern pharmaceuticals are essentially driven from naturally occurring compounds synthesized to have various effects in the body. It’s reasonable to accept that what we’re deriving from our food (fruits, veggies, some nuts and seeds and even micronutrient content in meats) contain a lot of what we need to have powerful longevity effects. That being said we need to be open to the research of concentrated amounts of these as well. Without going into detail. It’s worth looking into the following: Quercetin, zeaxanthin, spermidine, luteolin, just to make a few. TWO: Periodic Breaks from food alongside Surpluses If you’re going to fast, you need to feast too. For too long we’ve looked at only the caloric restriction side of the coin for longevity. We need repair too! Repair cannot happen without MTOR and a growth signal. Which means for every time you fast, you should be having a surplus too. Look at your calories over the course of a week, not daily!! Protein causes aging?? Not sure. Research is all over the place. Fasting increases longevity? Seems to. But not 100% of the time. Protein triggers cell repair, critical for longevity? Seems to as well. See the conundrum here? Occasional aggressive fasting like 18-36 hours alongside protein surpluses might be what we need to capitalize on the balance of both of these. Fasting is great for Autophagy, mitophagy, NAD, mitochondrial biogenesis, etc. But we need the repair too. BTW- highly recommend [Timeline Nutrition’s MitoPure]( for a potential way to stimulate Autophagy of the mitochondria USE CODE THOMAS10 VERY cool research on a specific compound extracted from pomegranates. Well worth checking out their data and possibly applying their compound to your fasting regime. [Here’s a link for 10% off using code]( THOMAS10 Cutting edge stuff. Not Thomas’ woo woo witch doctor stuff. Legit research published in JAMA as well. THREE: Stress with a fine line. I think we’re overdoing some stressors like cold plunges. I think healthy longevity is a balance of a TAD MORE recovery than stress. Which means we need to factor the intensity of some stressors. As we age, we should slightly taper the intensity of our stressors so that our bodies can actually adapt. 10 mins of cold plunge? No. 2-3 minutes for a quick shock as we get older? Sure. Same with exercise. The DOSE MAKES THE POISON. Stop listening to people that want you to be extreme well into your 50s. It may be fun. But it’s not sustainable. And you need recovery. Every time you elicit stress. You need recovery from the oxidative stressors. If you’re working out adequately, you’re probably stressing your body enough to where you don’t need to be cold plunging every single morning. I think that people way over-sensationalize it and it causes people to do it more than they should. Is it good for recovery? Possibly, but the jury is still out on that. There is a reason why professional athletes don’t do it every day either… remember this. Opt for a Sauna instead. FOUR: Train Your VO2m (Maximum Volume of Oxygen) Without getting overly granular on the research, we are starting to see that VO2m is a very strong indicator of longevity. In other words, it is not just about training in lovely zone 2-3 all the time… Nope. You need to push it hard. We’re seeing that the higher someone’s VO2max, the better their longevity markers. But the tough part is balancing this with muscle mass as THIS is also a huge marker for lifespan as well. So, HIIT anyone? Doing some exercise to focus on tension on the muscle and good, solid resistance training session along with some good, hard rowing, skiERG or bike (or run) to really throttle the lungs now and then. I recommend 2-3 Days of HIIT training per week and 3 days of easy cardio (before or after a workout) along with at least 3 days of full body resistance training. Check out some of my recent videos on this topic as well. This past week has had a number of them! See you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States