9 Affordable Ways to Rejuvenate your Body as You Age
We live in a world with an increased demand for human productivity. We are asked and expected to do more, produce more, multitask, work long hours, and sleep less. This increases stress on our bodies, which means a higher probability of them aging faster and breaking down earlier.
The outcome is the incidence of a multitude of diseases. But there are things you can do to protect your body against the damage, slow down or possibly reverse aging, and learn how to rejuvenate your body. The following list is not exhaustive or in a particular order, but the interventions mentioned below should be stacked on top of each other for the best results. I routinely use most of them, with my rule of thumb being 2-3 times per week for each. I also need to point out that there are both environmental and lifestyle factors that affect the aging process, but the focus here will be only on lifestyle.
I also cycle through some of them depending on my work schedule ( I work 80+ hours per week) and the season. Because of this, I am in great physical and mental shape. My stress hormone levels have always been low, and I am taking blood tests to measure my biological age compared to my actual age (or chronological age )in an attempt to compete in the Rejuvenation Olympics.
How to rejuvenate your body
Sleep
“Make Sleep your number one life goal. There is nothing that influence your conscious existence more than sleep” Bryan Johnson, Tech mogul, Founder of the Project Blueprint and the “Dont Die” movement
Getting enough sleep is definitely the most important action you can take during this journey. Sleep allows the body to go into repair mode.
Lack of sleep has been negatively associated with cognitive function, physical health, brain health, and emotional health and also weakens immune function. You certainly know these facts, and there is plenty of scientific data to back them up.
My personal experience
Sleep is my weakest area. Because of my work schedule, I struggle to achieve the recommended 8 hours of sleep daily. Under ideal circumstances, I need seven to nine hours of sleep nightly. But I tend to go to bed late and wake up fairly early, averaging 5 to 7 hours daily.
Establishing a nightly sleep routine is very helpful and makes it easier to fall asleep and stay asleep. Let me know in the comments if you would like to see different variations of sleep routine so we can experiment together.
Exercise
Exercise is among the most impactful interventions one can undertake to slow aging. In fact, the research shows that no other health intervention has stood the test of time and scrutiny better than regular exercise when it comes to longevity, weight loss, etc…
Regular physical activity improves:
Cardiovascular markers (blood pressure for example)
Weight Management
Mental health
Cognitive function
Muscle strength, muscle mass, bone density.
Quality of sleep
My personal experience
Regular exercise is an area in which I have excelled. I exercise regularly (2-3 times a week ) and have done so for the past 10 years. It didn’t become second nature until I put in place a system that took the rigidity out of going to the gym. It is simple. I know that my work schedule is unpredictable. I start work at 7 am, but I finish my day anywhere between noon and midnight. Therefore I could not set exact days and times weekly to attend the gym.
However, I could set a goal of going to the gym two to three times a week. The time didn’t matter as long as I put in some work. Sometimes it is in the morning, other times in the afternoon, and most of the time in the evening whenever I get off work. I enjoy a mix of body weight movements and resistance training.
Diet
Disclaimer: I have no formal training in nutrition. This is the opinion of an average guy based on observation and trials of different diets over many years.
We all have heard sayings like “you are what you eat”, “you are what you absorb”, “the body is made in the kitchen”, and so on. The reality is that how we nourish the body is paramount. How we feed our body on a daily basis is probably the number 1 factor in how we age. The jury is still out on what diet is the best or the healthiest. Although there is no one size that fits all, some of the well-known dietary patterns are utter garbage. Notably, the Standard American Diet (SAD). Here are some facts we can all agree on:
There are 3 macro food groups: carbohydrates, protein, and fats.
Besides the macros, there are vitamins and minerals.
Every diet consists of a combination of the 3 macro food groups +/—the vitamins and minerals. They all differ by the proportions of carbohydrates vs. protein vs. fats.
Therefore, by jumping from one diet to the other, all we do is change the source and/or amount of the macronutrients. I believe we all have bodies that are unique in their own way. It is important to start a journey of self-experimentation to figure out the best combination of macro and micronutrients that will place you in the best state mentally and physically. One thing is certain: a diet that prioritizes protein intake above all, will give you the best odds for a defined physique and lower body fat. For more information, I highly encourage you to check out the P:E diet
My personal situation
After experimenting with keto, vegan, vegetarian, intermittent fasting, and carnivore over the past 7 years, I settled on a meat-centric approach. I get 75-80 % of my daily calories from meat + eggs, and the rest from dairy, vegetables, and sugar. In addition to my style of eating, I have taken a number of different supplements consistently for many years.
This has worked well for me for the past six or seven years and helped me keep my weight in a very tight interval. My energy level has been steadily high, and I sleep very well in general (although I need more time in bed).
Supplements
Dietary supplements are products intended to supplement the diet and provide additional nutrients, such as vitamins, minerals, herbs, amino acids, enzymes, or other substances. These supplements come in various forms, including pills, capsules, powders, liquids, and chewables. They are not meant to replace food but rather to complement a healthy diet by filling potential nutrient gaps or addressing specific nutritional needs.
There was a time when dietary supplements were seen as merely a scam that did not provide any health benefit whatsoever. That time has passed as the anti-aging and longevity field has grown tremendously. Numerous research have been done and are ongoing to identify the causes of aging and the role of supplements in restoring human vitality.
Here are some of the most widely used supplements to support aging, backed by scientific data. I have personally used all the molecules discussed below and share my personal experience with them. There are many others out there, and I would love your thoughts on them if you have used them.
Nicotinamide mononucleotide (NMN):
Nicotinamide mononucleotide (NMN) has garnered significant attention in longevity and anti-aging research.As a precursor to nicotinamide adenine dinucleotide (NAD+), a coenzyme involved in various cellular processes, NMN is believed to play a crucial role in maintaining cellular health and function.
Research suggests that NMN supplementation may help replenish NAD+ levels in the cells, which decline with age. This could potentially mitigate age-related decline and promote overall health and longevity. While NMN has shown promising results in animal studies, further research is needed to fully understand its effects on human health and aging. Nevertheless, NMN continues to be a subject of interest in scientific investigations and holds potential as a dietary supplement for supporting healthy aging.
My experience with NMN
I first took NMN about five years ago after watching David Sinclair on the Joe Rogan podcast. I figured it was a molecule to try and see what benefits I could get from it. After all, if it helps replenish the NAD, which is necessary for cellular energy production, I should expect a burst of energy after taking the so-called molecule.
It came in a powder form, with a small dosage scoop. I took the recommended dosage one evening after work. This was a mistake because soon after, I felt a burst of energy that I had never felt before. I was literally lit up. I did not sleep that night and spent the night right awake. When the morning came around I was ready to go to work and did not suffer fatigue and other.
I was hooked on NMN from that point on and have regularly taken it since then. I make sure to check my blood level at least once a year so as to stay within the therapeutic range.
Trimethylglycine (TMG):
Also known as betaine, is a naturally occurring compound found in various foods such as beets, spinach, and whole grains.
TMG plays a vital role in methylation processes within the body, serving as a methyl donor in biochemical reactions. Methylation is crucial for the regulation of gene expression, detoxification pathways, neurotransmitter synthesis, and overall cellular function.
Supplemental TMG is commonly used to support methylation processes, promote liver health, and maintain cardiovascular function. Additionally, TMG has been studied for its potential to reduce homocysteine levels, which are associated with an increased risk of cardiovascular disease.
TMG is also known to promote athletic performance and increase the blood level of testosterone.
My experience with TMG
I added TMG to my stack because it works synergistically with NMN. NMN causes the depletion of methyl groups while TMG supplies methyl groups, thus ensuring a proper usage of NMN by the cell.
Rapamycin:
It is a compound compound originally discovered in soil bacteria on Easter Island (Rapa Nui). It is used an anti cancer agent but has gained significant attention in the field of anti-aging research. It functions as an inhibitor of the mechanistic target of rapamycin (mTOR) pathway, which regulates cellular growth, metabolism, and aging.
By inhibiting mTOR, rapamycin modulates various cellular processes involved in aging, including protein synthesis, autophagy, and mitochondrial function. Preclinical studies have demonstrated that rapamycin extends lifespan and improves healthspan in various model organisms, including yeast, worms, flies, and rodents.
Additionally, rapamycin has shown promise in ameliorating age-related diseases such as cancer, neurodegeneration, and cardiovascular disease. Its ability to target fundamental pathways implicated in aging makes rapamycin a subject of great interest in the quest to combat age-related decline and enhance longevity.
My experience with Rapamycin
Unlike many longevity supplements which are available over the counter, rapamycin requires a doctor’s order for its acquisition. If I were asked to choose only one supplement for the rest of my life it would be Rapamycin. Its effect on my health and vitality is profound. I will dedicate a whole article to it in further writings
Lithium
Lithium is a naturally occurring element and commonly used medication for bipolar disorder and has garnered interest for its potential role in promoting longevity and healthy aging.
Research suggests that low-dose lithium supplementation may exert neuroprotective and anti-aging effects through various mechanisms, including modulating intracellular signaling pathways, reducing oxidative stress, and promoting neurogenesis.
Studies in animal models have demonstrated that lithium supplementation can extend lifespan and improve healthspan, delaying the onset of age-related diseases and cognitive decline.
Additionally, epidemiological studies have suggested an association between higher lithium levels in drinking water and lower rates of mortality and dementia in human populations.
My experience with lithium:
I have taken lithium pills sparingly 3-4 times/ week for the past 2 years. Although I can not attest to any specific benefit I have noticed, the supportive data is strong and I will continue to take it for brain health.
Cold/Hot therapy
Cold plunge therapy, often used in conjunction with hot therapy, offers a myriad of health benefits.
Sudden immersion into cold water triggers a cascade of physiological responses in the body, including vasoconstriction and decreased inflammation. These can alleviate sore muscles and promote faster recovery after intense physical activity.
Moreover, cold plunges have been shown to boost circulation and metabolism, enhance immune function, and even improve mood by stimulating the release of endorphins.
Regular exposure to cold water can also help strengthen the cardiovascular system and increase resilience to stress.
Overall, cold plunge therapy presents a natural and invigorating way to support both physical and mental well-being, making it a valuable addition to wellness routines for individuals seeking rejuvenation and vitality.
My experience with cold therapy.
I enjoy taking cold showers, especially in the summer and after my workouts. As you can guess, it is much easier to jump under cold water when you are sweating and your core temperature is higher. The feeling is great. But I still have to attempt a cold plunge, and I mean an ice bath. I set this as my challenge this year. I will keep you posted.
