There are always some people around us who, despite being in their forties or fifties, are in an astonishingly good condition. They are full of energy and even look more vigorous than many young people.
Is there any secret hidden behind this?
There is indeed a scientific basis to this matter. At Harvard Medical School, there is a professor named David Sinclair, who is a top expert in the field of anti-aging research. Interestingly, he is already over 50 years old, but it is said that through a set of methods he has personally practiced, his physiological age test result is only in his early thirties.
As mentioned by Professor Sinclair in his research, there are four methods for maintaining a youthful state that are based on science, have low costs, and can be attempted by both you and me.
Our goal is not only about appearance, but also to restore vitality to the body at its cellular level.
Method 1: Give the cells a "cleaning" period - 16:8 intermittent fasting
Core principle: Initiate "cell autophagy"
You might be unfamiliar with the term "cell autophagy", but you can think of it as a major cleaning process within the cell. When we go without food for a while, the cells will activate this process, start removing the aging and damaged "junk parts" inside, and then recycle the useful materials to promote cell repair and renewal.
Specific operation: 16-8 fasting method：
- 16-hour fasting: For a full 24 hours, there are 16 consecutive hours during which no food with calories is consumed. Only water, black coffee, or tea can be consumed.
- 8-hour eating: All meal times are compressed into the remaining 8 consecutive hours.
Method 2: 15 minutes per day, activating the "energy factory" of cells - HIIT
When it comes to exercise, an efficient training method - High Intensity Interval Training (HIIT) - only requires about 15 minutes per day.
Core principle: Enhance the function of "mitochondria"：
Mitochondria, as we learned in our junior high school biology class, are the "energy factories" of cells. The efficiency of their operation directly determines whether our cells have vitality and is also closely related to the rate of aging.
Specific operation: Short bursts of intense effort followed by brief rest periods.
The HIIT pattern is "sprint - rest - repeat sprint".
You make your body perform an extreme sprint in a very short period of time (such as 30 seconds to 1 minute), for example, by doing rapid squat jumps , and then have a short rest or do low-intensity activities (such as 30 seconds), and repeat this cycle.
This short-term extreme challenge causes the body to experience a slight "oxygen deficiency" stress.
It is precisely this controllable stress that can effectively activate cells, enhance the efficiency and quantity of mitochondria, and raise the energy metabolism level of all cells throughout the body to a new level.
Method 3: Locate the "key switch" for cell repair - increase NAD+ levels
Core principle: NAD+ is the "all-purpose helper" of the cell
NAD+ is an extremely crucial coenzyme within the cell. You can think of it as a "universal helper". The cell uses it to produce energy, repair DNA damage, and almost all important life processes rely on it.
But the problem is that as we age, the level of NAD+ in our bodies drops sharply.
When the level of NAD+ decreases, two crucial proteins will "slack off":
- Longevity proteins (Sirtuins): The managers of cells, regulating a large number of genes related to aging.
- DNA repair enzymes: Responsible for maintaining the stability of our genes and preventing the accumulation of errors and damages.
Therefore, finding ways to maintain or increase the level of NAD+ in the body is considered one of the core strategies for initiating the internal maintenance programs of cells and delaying aging.
Method 4: Reduce "rusting" of the body at its source - Scientific Sugar Control
Eating too much sugar is not good for you. Its connection with aging is more direct than we might have imagined.
Core principle: Reduce "glycation reaction"
When we consume too much sugar, especially added sugar and refined sugar, these sugar molecules will cause "trouble" in our bodies. They react with the proteins in our bodies (especially the collagen that maintains skin elasticity), forming a harmful substance called "advanced glycation end products (AGEs)".
You can imagine that the sugar coats our proteins with a sticky and crispy "sugar layer", making the proteins harden and become brittle, losing their original functions. On the skin, this manifests as damaged collagen, loose skin, wrinkles, and dull, yellowish complexion.
Specific steps: Three practical suggestions for controlling sugar intake
- Strictly control added sugar: The sugar content in beverages, desserts, and milk teas should be strictly controlled. The World Health Organization suggests that the daily intake should be no more than 25 grams (approximately 6 teaspoons).
- Eat fruits in moderation: Although fruits are beneficial, they also contain a lot of fructose. It is recommended to limit the daily intake to around half a pound (250 grams).
- Optimize staple foods: Reduce the intake of refined carbohydrates such as white rice and flour-based products, cakes, and bread. Try replacing some of the staple foods with whole grains and starchy vegetables like sweet potatoes, corn, brown rice, and oats.