10 WAYS TO LIVE LONGER

Dr. Joseph Mecola has a new article out, titled "10 Ways to Live Longer."  According to Mercola, 

Centenarians are the fastest-growing segment of the U.S population, with numbers doubling every decade; by the year 2050, the number of people who will have reached the century mark is expected to pass 1 million.

This makes longevity topical.  Mercola cites the study conducted at the University of Arizona on centenarians.  

I liked the concept of alternating, or cycling, between high protein days and fasting.

It’s also important to cycle high and low protein intake. Ideally, combine protein restriction with fasting, followed by increased protein intake on strength training days.

Fasting 16 to 18 hours each day is ideal, as this allows your body to deplete the glycogen stores in your liver to a greater degree.

The benefits of fasting are the suppression of mammalian target of rapamycin (mTOR) and the activation of autophagy, both of which play a role in disease prevention and longevity.

But this cycling may not work for everyone since we've all got different metabolisms and different daily routines.  Some folks sit in a truck and drive all day.  Not much expenditure of energy there due to the sitting, so protein requirements won't be as great.  Others work in repetitive motion jobs.  Some in highly stressful environments.  So gauge for yourself what your protein requirements are but certainly make time for intermittent fasting in your day or week.  Like so many concepts that get great press or go viral, many of us, including myself, don't always question or examine the benefits of something.  The goal of fasting is fat burning.  Some like the keto diet, where your protein consumption is high.  I prefer to the more fatty diets, like cheese and butter.  I just like the effects on my energy with these foods and on my hormones.  I get immediate stress relief from these foods.  Mercola points out that  

Fasting 16 to 18 hours each day is ideal, as this allows your body to deplete the glycogen stores in your liver to a greater degree.

FYI, Resveratrol mimics calorie restriction, so even if you eat a regular two to three meals a day, if you consume Resveratrol, you're going to enjoy the benefits of calorie restriction without sacrificing anything in your day.  The most tested Resveratrol is Bill Sardi's Longevinex.  

Centenarians were interviewed.  Certain themes came up time and time again when asked to explain why they've lived so long.  In no particular order, these are the 10 most common reasons they gave for their long lives.  

1.  Keeping a positive attitude.

2.  Participating in moderate exercising like walking, gardening, swimming, etc.

3.  Living independently. Having a circle of friends.  I like Michael Malice's rejection of friends as being too loosely defined to be meaningful.  Not friends but associates, acquaintances, and allies.  Making these people an integral part of our lives and important decisions is a great achievement.  Finding them at work is also a benefit.  You can have work friends.  I mean isn't that where we find most friends to begin with?  

4.  Having faith/spirituality.

5.  Eating good food.  Don't mistake this command for eating rich foods.  Instead, focus on foods that increase circulation, like ginger, garlic, onions, Brussel sprouts, spinach, and broccoli.  If cooked right, you won't have to cringe at the thought of these foods.  With my morning omelet, I prepare broccoli with garlic and butter.  It's a terrific complement to a mere starchy breakfast of bacon, eggs, and toast or English muffin.  Does it take extra effort?  Oh, sure.  Nobody is going to peel the garlic for me.  

6.  Living clean (not smoking or drinking excessively).  For some, like myself, I cannot drink at all, even wine gives me headaches. 

7.  Having family to interact with.  You meaning having family to fight with?  LOL.  There are some family members that I love and get along with.  Others, not so much. 

8.  Being born with good genes.  I got some good genes, but not in the teeth department. 

9.  Staying mentally active and constantly learning.  Oh, yeah, this is a big one.  In fact, reading helps to build psychological resilience against the trauma of ritual abuse and m'fers. 

10.  Staying mentally active and never stop learning something new.  I find this to be the most important thing.  A couple of folks I know don't always like learning new things because of the traps or the utility of the thing learned.  Maybe it takes too much time, and that is definitely a factor.  Reading itself is the best way to learn new things.  One of the things that I like about the blockbuster HBO hit series Breaking Bad was when Jessie, tasked with buying all the ingredients for a cook, tells Walt that he had trouble getting any methylamine.  Walt's response was exquisite.  He doesn't panic or get upset but instead asks "What kind of trouble?"  That is the best way to approach most questions or problems.  Ask yourself what kind, for not all problems are life and death ones.  Well, I thought it was good.  

What about sleep?  Well, Mercola comments on that too.  

Getting adequate sleep is an important part of both mental and physical health. Too much or too little can lead to metabolic issues, as well as changes in mood and your ability to focus. Your circadian rhythm, which affects your sleep/wake cycle, holds implications for your brain, body temperature, hormones and cell regeneration among other things.  

Bill Sardi points out some more severe consequences of poor sleep 

Insomnia weakens the immune system, temporarily erases memories and impairs recall

Melatonin is an excellent sleep aid.  Actually, so is IP6.  I like the 1 milligram because you have more control over how much you take.  You can start out at 1mg, then work your way up to 2mgs or 3.  You'll find your limit or threshold or the most effective dose on your own.