We have seen some folks live longer – like to 100 years and beyond, and we also observed their children living longer – like also to 100 years and longer. And we expect that the grand children will also live long. And we ascribed the longevity in the family to their genes. But by this logic, a very small number of us would seem to have these so called longevity genes – there are only about 573,000 centenarians among us today (about 0.0073% of the world population!) So barring this elite, who appeared to have the so called longevity genes, the rest of us, it appeared, were doomed to a shorter lifespan!
But there is hope!
Researchers and Geroscientists have been studying longevity very seriously over the last 20-30 years and they are now able to conclude that longevity is determined only about 20-25% 1 by our genes, lifestyle and environment factors have been shown to have the balance impact! More importantly, unlike the genes, lifestyle and environment factors are under our direct control. And so a number of studies got started on lifestyle and the other factors to enable us to live long – and they identified: not smoking, diet, exercise, sleep, low alcohol, low stress, living with purpose, being social, low hazardous exposures, etc., as primary lifestyle factors which would enable a healthy long life. We know this and I have shared details of these conclusions and recommendations in previous blogs. 2
But would it not be nice if we had our genes also working in our favour – for the other 20-25% impact? Researchers have been studying centenarians to identify these longevity genes. Current understanding, in this evolving science of longevity, is that there are a number of genes which appear to impact longevity, and there is also something called network effects – impact one of them and others also respond positively! As per current understanding, the most important longevity genes are SIRTUINS 3 4, FOXO3 5 , inhibition of the mTOR 6 pathway and activation of the AMPK 7 pathway. As humans, each of us have these genes, but we need to make them work for us, to positively impact our longevity.
Here’s how:
We can stimulate sirtuin and activate FOXO3 by:
- regular physical activity – as in aerobic exercise / HIIT (High Intensity Interval Training),
- intermittent fasting and calorie restriction (or simply eating less),
- your diet: maintain a low sugar and low carbohydrate diet, with moderate proteins and good fats. Food suggestions: have mixed nuts, olive oil (EVOO), dark chocolate, coffee, dark greens, mixed berries, seaweed, algae, wild caught sea food or wild caught meats.
- voluntary exposure to strong temperature variations: hot and cold, by taking heated steam / sauna, cold showers, etc.
- taking molecules – such as resveratrol, quercetin, pterostilbene, berberine, astaxanthin, turmeric, green tea or EGCG, NAD stimulators like Nicotinamide Riboside, DHA from omega 3 – directly, or as supplements.
Many of the factors suggested above also help inhibit the mTOR pathway and activate the AMPK pathway.
Further, we can specifically inhibit mTOR by:
- taking rapamycin 8(its dosage for longevity effects in humans is a contentious issue – though most researchers suggest 2-5mg / 7 days)
And activate the AMPK pathway by:
- taking metformin 9(most agree on a dosage of 500mg twice a day, going upto 1500mg/day)
The two above – rapamycin and metformin, are prescription drugs, but deserve special mention, as they have a huge impact on the respective pathways.
Some of the other major factors which determine your lifespan are:
- your weight / BMI / fat ratio – people whose numbers / ratios are within ideal range will live longer
- your gender – woman live longer than men
- your income – people with higher incomes live longer
- your education – people with higher education tend to live longer
- your health check up protocol – people who take a complete health check up every year along with a fitness test, live longer
With our current understanding of – impacting longevity genes positively, living a longevity fostering lifestyle and in a conducive environment, and controlling other relevant factors, we can look forward to leading a long and healthy life. (That is until CRISPR or some other direct intervention makes it even easier for us to get there!)
But why should we be interested in doing all of the above and living longer?
Simply to wait for the Human Age Reversal technologies to get into motion. Getting there will be in 3 steps – First: we should not die of any preventable causes, Second: we need to live longer, waiting for these technologies to go live, Third: we can then benefit from (by then) proven Age reversal technologies.
So that’s the goal post – Age reversal, not just living longer! But living longer maybe a necessary part we need to work on, before we get there.
Cheers to a long, healthy and youthful life!
Akkshay Mehta
(Age Reversal Evangelist)
This blog is my effort to inspire you with the latest developments in the space of healthspan, lifespan and age reversal. In simple English! Do share and Stay tuned.
I would love to hear from you. I can be reached at agm@growyoungtech.com
1 https://medlineplus.gov/genetics/understanding/traits/longevity/
2 Available on growyoung@substack.com
3 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5514220/
4 https://www.harvardmagazine.com/2017/09/anti-aging-breakthrough
5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6606898/
6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6611156
7 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6941559/
8 a drug used as an immunosuppressive agent for organ transplant recipients
9 drug used to treat type 2 diabetes
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