The Longevity Thread...

[troph 24929]

We have the getting old sucks thread and several on specific ailments, illnesses and diseases, we also have the weight loss/work out thread. They all sort of touch on longevity but indirectly so hey, someone said we might need specific longevity thread in one of those threads recently. I had already been thinking about it so here goes...

topics could include - diet, nutrition, health hacks, supplements, exercise, stretching, things to do and not do to avoid specific ailments, new research on degenerative conditions, really anything.

I'll start with a question - what supplements and vitamins do you take and why?

I'll answer my own question later.

[UTGrad98 2326]

Great thread. I am about 3 months from being on the wrong side of 50 and I have finally started taking my health and longevity seriously. I am now in what Im calling my "body preservation" stage of life. I am probably doing what most would consider beneficial to not only live longer but also have more quality of life years. Ill start with the more common sense things I am doing and move towards more....non traditional things. For me I ask myself, what can I die from before my body gives out and then I try to prevent those things from happening to me as best as I can.

1. I am eating the best I ever have. Oatmeal, bananas, avocados, chicken breast, beans. I have cut out most fast food but I still splurge from time to time. As far as vitamins go, if I dont eat enough fruits, vegetables and whole grains the day before, Ill take 1 multi vitamin that next day. If I do eat all of those things, I dont take one. If Im getting what I need nutrient wise, why add it artificially as well.

2. I am sleeping at least 4 sleep cycles per night and usually 5. That translates to 6-7.5 hours of sleep. Sleep is mostly sound and uneventful. If I drink a bunch of water closer to bed, Ill most likely get up in the middle of the night and sometimes it can be hard to go back to bed. So I avoid late night drinks as much as possible.

3. I dont drink or smoke and havent done either in a long long time. I may have a glass of wine every 6 months with my wife but she knows I dont do those things and there are no issues. Its been that way for about 20 years now.

4. I meditate and work out as much as I can. This one is still a work in progress but Im trying to improve on both. This would include stretching and cardio. And just being outside for my morning coffee and relaxing for about 30 minutes each morning.

5. I walk my dog at least twice a day for about 30 minutes a go. And while Im out with him, each morning I ask myself "why am I happy today" and then I go about listing everything that I am happy about whether its days off from work, my good health, my family's good health, Texas finally being good again, my wife and I getting along, my morning coffee and breakfast choice etc. I list about 8-10 things a day I am happy about for that day.

6. I keep my stress levels super low if at all possible which for the most part are about 10% of where they used to be which leads to and is because of my next thing....

7. I work part time now and most of that is for living longer and creating less stress in my life. It has helped more than I ever thought possible.

8. I read a book every day I am not working and have specific goals in my life which keep me motivated such as learning spanish and making a video game. I am a goal oriented person and I feel having goals later in life are important and are most overlooked by people when it comes to happiness and living longer.

9. I will be getting yearly full body MRIs here in dallas moving forward at the cost of about 2500 a year to minimize cancer risks. (yes I know. Its a little crazy but I see no downsides except cost.) Specifically for the shitty cancers like pancreatic which 1 relative died from.

10. There have been a couple of studies now showing people age at a faster pace at specific years in their lives. Both studies have shown cells degrade faster at ages 44, 60 and 75. You can probably extrapolate that out to 90 too. Therefore, Im taking those upcoming years off work and stress wise. I will be acutely aware of those years and plan to really focus on my body and mind, almost to a fault.

All of this to say, while I cant eliminate getting cancer, getting hit by a bus, having a heart attack etc, I can certainly minimize those chances and that is what I have been doing and what I will continue to do. I am actively working to live as long as I can and be as healthy as I can. Its not bad at all actually. Working part time I will tell you helps the most as I sleep better because of it, eat better because of it, have less stress because of it, and it all ends in a positive snowball effect for me.

[troph 24929]

Here’s a reference to accelerated aging…

Quote

• While aging is often seen as a steady progression, a new study from Stanford University has found that there are, on average, spikes in the process around the ages of 44 and the early 60s due to molecular changes. 
• The study examined 108 participants who donated blood and other biological material over the course of years. 
• Scientists aren’t sure if these moments of rapid aging are biological, behavioral, or a mixture of the two.

https://www.popularmechanics.com/science/health/a61890164/humans-rapidly-aging-at-44-and-60-years-old/?utm_source=google&utm_medium=cpc&utm_campaign=mgu_ga_pop_md_pmx_hybd_mix_us_18343789675&gad_source=1&gbraid=0AAAAADCyiSm9tjQmfnHKhurZsesPOGgGf&gclid=Cj0KCQiA6Ou5BhCrARIsAPoTxrBHoqXy5GvM-qZtCud4TGV351HZzLcdAyQjoBmqfiSFis6ZzEKp-UIaAo1OEALw_wcB

 

i think this thread would greatly benefit from a preference that we all show our work. Not a criticism, just acknowledging that we all probably are reading and researching so sharing that work would be beneficial to all of us. 

[South Austin 52746]

A lawyer friend of mine just recommended this book on the longevity lifestyle:  Outlive: The Science and Art of Longevity.  I may check it out.

For me (I turn 50 in 22 days as a reference), here's what I've been doing over the past several years to keep the angel of death at bay:

1.  Exercise.  I lift weights about 4-5 days a week and work in at least a day of HIIT cardio.  Rest days are good to let the body recover.  I went back to the gym just before hitting 40 after about a decade of little exercise, and it made me feel like a different person.  And I never skip leg day; in fact, I've read studies that show lower body workouts are beneficial to longevity, especially those that help with balance (think step ups and split squats).  I also recently incorporated the 10-minute walk after dinner on the recommendation in some other Surly thread (I think @troph mentioned it), and I also try to do this after lunch if I can get out of the office for a brisk walk around my building.  

2.  Diet.  I eat a ton of fiber, try to get as many servings of greens as I can, cut down on red meat, eat a handful or two of healthy-fat nuts (walnuts, almonds, cashews), and consume about 150 grams of protein a day.  I stay away from shit processed food, and minimize my carb intake outside of whole grains.  Thankfully, I've never been much of a sweet tooth, so keeping sugars low is not a challenge.  I also drink a ton of water throughout the day.  I cheat at times, but it's the exception and not the rule.  My only dietary negative is alcohol.  For the past decade or so I've avoided alcohol Monday through Thursday, but tend to tie one on during the weekend, especially during football season.  The best approach to alcohol is to not drink at all, but I don't do that.  I've stayed away from tobacco since a few stupid cigarettes in my teens.

3.  Sleep.  The studies about the importance of sleep for longevity, especially as it pertains to reducing odds of dementia and cognitive decline, only grow.  I try to get 7-8 hours a day, but that can be hard.  I take melatonin and l-theanine to help with sleep.

4.  Supplements.  I don't go crazy with the supplements, as I'm a believer that if you maintain a healthy diet of whole foods, you get most of the nutrients your body needs.  But, I take an omega 3 supplement (because I don't eat as much fish as I should), zinc, vitamin D, calcium/magnesium, CoQ10, L-citruilline, and beat chews (the latter two for circulation and blood pressure).  I also add tumeric and ginger to a daily protein/fiber/greens shake for anti-inflammatory benefits.  

5.  Annual physical.  I see the doc once a year and go over my bloodwork to make sure everything looks good, particularly the cholesterol, as I have relatives with some heart issues.  I also got my first colonoscopy this year at age 49, and recommend everyone should get one when they hit 45.  And I try to pay attention to my body and see a doctor if anything is off.  Case in point:  Earlier this year I noticed something that looked like a blemish or something on my cheek that wasn't going away.  Made an appointment with a dermatologist, and last month got a piece of carcinoma carved out of my face.  I do need to see a cardiologist, not because of any physical symptoms and my cholesterol is low, but as I mentioned some of the men in my family have had heart issues, and I'd like to have a baseline check as I enter my 50s.  I hear too many stories of people (mostly men) in great shape who drop dead of a heart attack from an undetected heart condition that the best of lifestyles can't avoid.   

6.  Socializing.  I gather with friends often.  It's a rare weekend when my wife and I aren't doing something with some friend group.  Studies on longevity also talk about the benefits of socializing.  Go out and be active with friends.  

7.  Sex.  I'm not sure if lots of sex helps with longevity, but I tell my wife that it does!!!

The main problem I have is stress.  I'm a lawyer, and the stress of the job has not waned over time.  I'd like to retire before 65 if possible, and 60 might be too early.  Hopefully working out helps counter the work stress.  

Good thread, and I look forward to hearing from others.

[troph 24929]

background info on the 10 minute walk after a meal...

Quote

Repeated hyperglycemia after meals causes hyperinsulinemia and a resultant resistance to insulin, which is problematic for people who have mild diabetes mellitus or are at risk for diabetes mellitus, and for people with obesity, because insulin is the obesity hormone.¹ Suppressing hyperglycemia after a meal will suppress insulin hypersecretion, helping to suppress the storage of internal fat and thus preventing obesity from worsening.² People often walk to decrease their weight or to maintain a healthy weight. However, walking is not necessarily effective. Based on the fact that the blood sugar (BS) increase after a meal causes an increase in the blood insulin level, it was hypothesized that walking after a meal would prevent the BS level from increasing, because walking consumes BS. Changes in BS levels without walking after a meal and with walking at various times after a meal have previously been reported.³ BS is at its highest 30–60 minutes after a meal and reaches its lowest 2–3 hours after a meal in normal people (Figure 1). This schedule was confirmed in our trials. Accordingly, if walking is started as soon as possible after a meal, the increase in BS level will be limited by BS consumption during walking, and the insulin increase that occurs in response to a meal load will be restricted as well.

research on health benefits of walking after a meal

I'm not the only one that has mentioned the walk, forget who else but there's a great video from a weight lifting fella who instituted the 10 min walk 3x a day and loves it.  I forgot last night but went on the walk about 45 mins later anyway.

Edited November 18 by troph

[South Austin 52746]

3 minutes ago, troph said:

there's a great video from a weight lifting fella who instituted the 10 min walk 3x a day and loves it. 

Yep.  That's the one I watched from some other thread.

[Reagan1k 3026]

Great topic.

In the last year, I've started seeing a physician specifically targeting my longevity and quality of life in later years - as defined in a personal interview with the doc.

My goals are to be able to travel and enjoy an active lifestyle later in life, and to ward off the preventable ailments and conditions....to age gracefully without contributing to my own demise, and to prevent anything that is within my control.

Everything started with a baseline round of testing to determine from where we were starting.

1. Large scale blood testing
2. Infinite Allergy Testing for nutrition and inflammation
3. Grail Muti Cancer Early Detection Test
4. Genova NutrEval Plasma test (cellular health)
5. Dutchtest  Hormone Testing
6. GI Map - DNA Stool Analysis
7. BostonHeart Cholesterol Balance Test
8. Cleerly Coronary Imaging
9. Periodic composition tracking on InBody

Most of the focus right now is on cellular health/rejuvenation, reducing inflammation, and keeping blood sugar optimized as those three go hand in hand.

I track sleep, stress, activity, etc.  

Interestingly enough, I'm now taking fewer supplements because I'm only taking what I need.  Previously I was scattershooting, but with the testing I only take what's indicated.  

Big ones that are more general would be a high quality Omega3, B-Complex, D3, turmeric, and a magnesium complex.  Couple more specific to my needs.

Using the Pure Encapsulation brand for most things.

Supplement fiber with Tomorrow's Nutrition SubFiber

 

[gofuckyourself 8701]

1) I am a believer in is eating organic as much as possible. Chemicals and shit are all over our planet already, but directly eating them is bound to have some cumulative and nasty effects.

2) Avoid Texas game threads. That live-action, high-speed car crash will knock years off your life.

I'm pretty good at #1 but still get sucked in to #2.

I think my life insurance may cancel on me if I don't stop soon.

[troph 24929]

My supplement routine is based on the idea that first our food sources sometimes lack potency and second that at any given time though I might eat healthy I could still have a deficiency in a nutrient that is otherwise critical to optimal functioning and during my post covid experience it became abundantly clear to me even minor deficiencies can add up when you are playing from behind.

My supps:

B complex
a niacin derivative for NAD+ cellular support
Omega 3 (fish oil)
coQ10
vitamin C *
Vit D3
Calcium and Magnesium (day time / half dose)
magneisum glycinate (for sleep)
Zinc *
Curcumin and Quercetin *
Fenugreek (temporarily) **
50-200 mg high quality hemp oil (50 during the day, 50-150mg for sleep) ***
Valerian Root (as needed/PRN for sleep) ****

Body Health - "Reds and Greens" https://bodyhealth.com/collections/reds-greens *****

Body Health - Sleep https://bodyhealth.com/products/sleep-enhanced-with-perfect-amino ******

* I found in my covid research that Zinc + C + Quercetin has a dampening effect of the cytokine storm (in mice) that is a primary theory for post-covid/long covid complications. I will probably take this combo in perpetuity as Zinc and C are critical to immune function. Curcumin as well as Quercetin are super supplements on the anti-inflamatory anti-cancer, longevity front. I take C separate from B Complex to aid in absorption.

** I take fenugreek right now for further support of my lung/respiratory recovery from post-covid. it has shown to help with inflammation, mucous support, and clearing congestion.

*** I think supplying cannabionoids to the ECS is highly, highly underrated. In fact hemp oil has been a foundational aspect of my post covid healing. It has significant anti-inflammatory benefits, even has preventative value in covid cases. the anti-anxiety component is also well known.

**** Valerian root - sleep, muscle relaxant, anti anxiety effects has been a godsend during my sleep recovery. I do intend to remove this eventually.

***** I really like the Body Health "Reds and Greens" I alternate daily. They do not taste like grass and generally help include micro nutrients from various sources I might not take daily.

****** I really like Body Health sleep, only draw back is small dose of melatonin, but my sleep cycle has been so bad the last 4 months that I actually think I benefit from melatonin support.

For sleep - I used to take nothing and I'm in recovery from a 16 week bout of severe sleep disturbance so it's not really representative of what i would normally take, but magneisum glycinate, hemp oil and a supp like Body Health sleep without the melatonin is probably where I'll land.
 

I'll share my diet approach later...

[troph 24929]

research on the zinc + C + Quercetin combo to dampen the cytokine storm...

Link

Quote

The study concluded that quercetin complexes (with zinc and buffered ascorbic acid) has a protective effect against tissue damage induced by a cytokine storm in mice. This result may be attributed to the quercetin complex being responsible for regulating inflammation through downregulating IL-1 and IL-2, as summarized in Figure 4, and this may make this complex have a great therapeutic value against cytokine storm.

* I added the bold italics for context

 

[troph 24929]

2 hours ago, Reagan1k said:

Interestingly enough, I'm now taking fewer supplements because I'm only taking what I need.  Previously I was scattershooting, but with the testing I only take what's indicated. 

 

I was too, I still take a lot but I've reduced some weird shit I was taking and focused on better diet and foundational adds + longevity supps (my sleep routine should even out and simplify greatly soon).

I think eliminating processed foods, eliminating added sugars and saturated fats from animal sources is more critical than taking a mushroom powder or colostrum or whatever other fad supplement is the going rage.  I can attest that while I was still recovering I could almost feel the difference with 5 grams or less per day of added sugar compared to a previous target of 20 grams or less.  it actually freed me up to enjoy fruit based sugars which have the added benefit of some of the most powerful anti-oxidants, anti-inflammatory and anti-aging compounds nature can provide.

[Rimbo 26464]

I don't know if there's anything that will actually extend your life, beyond avoiding activities that actively shorten it (like smoking, going home from a party with Ted Kennedy, getting involved in a land war in Asia, etc).

What I do know is that exercise seems to be damn near a panacea for so many ailments. It won't make me live longer, but it means I'll be able to enjoy so many more of those years.

 

[Rimbo 26464]

1 hour ago, gofuckyourself said:

Avoid Texas game threads. That live-action, high-speed car crash will knock years off your life.

this is so true

[South Austin 52746]

58 minutes ago, troph said:

I will probably take this combo in perpetuity as Zinc and C are critical to immune function.

I've taken Zinc for quite awhile.  Not for immune function, though I know that helps, but because it helps with testosterone production.  I haven't gotten my numbers checked, but I'm sure as a middle-aged man my testosterone numbers have been on the decline.  Rightly or wrongly, I'm leery of taking testosterone, so I opt for supplements and foods that help with the body's natural production.  Garlic, avocado, and spinach are foods I regularly consume that reportedly help with testosterone production.  

[MonkeyDoughnut 10476]

3 hours ago, South Austin said:

5.  Annual physical.  I see the doc once a year and go over my bloodwork to make sure everything looks good, particularly the cholesterol, as I have relatives with some heart issues.  I also got my first colonoscopy this year at age 49, and recommend everyone should get one when they hit 45.  And I try to pay attention to my body and see a doctor if anything is off.  Case in point:  Earlier this year I noticed something that looked like a blemish or something on my cheek that wasn't going away.  Made an appointment with a dermatologist, and last month got a piece of carcinoma carved out of my face.  I do need to see a cardiologist, not because of any physical symptoms and my cholesterol is low, but as I mentioned some of the men in my family have had heart issues, and I'd like to have a baseline check as I enter my 50s.  I hear too many stories of people (mostly men) in great shape who drop dead of a heart attack from an undetected heart condition that the best of lifestyles can't avoid.   

For anyone nearing the 50 mark and not seeing a GP annually, it needs to be at top of the list no matter how healthy you think you are now. Many things have likely built up over the years that you have no clue of.  Adding to what many have already mentioned, it's important to know what needs addressing before you actually can address it. Having a yearly baseline for things is extremely helping in later years.

If men in your family have heart issues... obviously tell your GP about this history but also tell them you think you might have been having chest pains too or shortness of breathe (they need to hear you say it for insurance)... Not wanting to "lie" per se - everyone has had shortness or breath at some point right??  Anyway saying those key words will allow them to request a Cornoary Angiogram that insurance will cover.  It will give you piece or mind of a plan of action either way.  From personal experience I went from running Houston marathon not feeling 100% to... oh yeah you have near 90% blockage of your windowmaker artery.  

[South Austin 52746]

Just now, MonkeyDoughnut said:

For anyone nearing the 50 mark and not seeing a GP annually, it needs to be at top of the list no matter how healthy you think you are now. Many things have likely built up over the years that you have no clue of.  Adding to what many have already mentioned, it's important to know what needs addressing before you actually can address it. Having a yearly baseline for things is extremely helping in later years.

If men in your family have heart issues... obviously tell your GP about this history but also tell them you think you might have been having chest pains too or shortness of breathe (they need to hear you say it for insurance)... Not wanting to "lie" per se - everyone has had shortness or breath at some point right??  Anyway saying those key words will allow them to request a Cornoary Angiogram that insurance will cover.  It will give you piece or mind of a plan of action either way.  From personal experience I went from running Houston marathon not feeling 100% to... oh yeah you have near 90% blockage of your windowmaker artery.  

Thanks for the advice.  I'll be sure to mention that to my doc at next year's physical.  I got a CT scan several years ago and my doctor at the time (he retired a couple years ago), said my score was great and I don't need one for another 5 years.  But I've learned that a CT scan can give you relatively superficial information about your heart health.  So I need to get to a cardiologist to dig deeper, for peace of mind at the very least.

And on the annual physical, I say it's a must when you hit 40.  If really talking about increasing longevity, I think you need to start doing the real work (exercise, diet, etc., all that stuff in my post above) well before you approach 50. 

I've had a couple issues show up in bloodwork over the years; for example, cholesterol creeping up and high creatine levels.  My doctor noted them, I made some adjustments, and my numbers improved the following year.    

[Goofyboy 3323]

My father is 93. He still walks as much as he can. He used to get 2 to 3 miles a day all through his retirement years. Also, don’t over eat. Between those two things, he’s in pretty good health.

[troph 24929]

7 minutes ago, South Austin said:

Thanks for the advice.  I'll be sure to mention that to my doc at next year's physical.  I got a CT scan several years ago and my doctor at the time (he retired a couple years ago), said my score was great and I don't need one for another 5 years.  But I've learned that a CT scan can give you relatively superficial information about your heart health.  So I need to get to a cardiologist to dig deeper, for peace of mind at the very least.

And on the annual physical, I say it's a must when you hit 40.  If really talking about increasing longevity, I think you need to start doing the real work (exercise, diet, etc., all that stuff in my post above) well before you approach 50. 

I've had a couple issues show up in bloodwork over the years; for example, cholesterol creeping up and high creatine levels.  My doctor noted them, I made some adjustments, and my numbers improved the following year.    

I had a chest CT for covid that ended up commenting on quite a few aspects of heart health, and ended up at the cardiologist too for the basic testing, stress test in December but assuming it goes as it is expected, I'm in pretty good shape heart wise. I have mild plaque build up that frankly started from the get go (we all have some). so at 50 with no issues on the horizon is pretty great imo.

I think by 50 you should have a baseline on all major functions.  so I've got lungs, heart covered. I've been doing annual blood work since I started my transition so that's now almost 15 years of it and I know my HDL/LDL/total/ratio for cholesterol is consistently normal. triglycerides too. A1C is 4.9, etc. etc.  I also ended up with a full CBC from the pulmonologist that showed normal immune function too. I hated having to do all that for covid but I'm now glad I have a really solid baseline at age 49/50.

[troph 24929]

45 minutes ago, Rimbo said:

I don't know if there's anything that will actually extend your life, beyond avoiding activities that actively shorten it (like smoking, going home from a party with Ted Kennedy, getting involved in a land war in Asia, etc).

What I do know is that exercise seems to be damn near a panacea for so many ailments. It won't make me live longer, but it means I'll be able to enjoy so many more of those years.

 

sleep, diet and exercise is almost all of it.  I think longevity has more to do with health span and cause of death for me. honestly I want to be traveling, fishing and playing tennis until i'm at least 85. I hope to either just not wake up or to die of a sudden old age heart attack. fuck long term care and hospital stays, fuck that shit all to hell.

Edited November 18 by troph

[HouTex 1902]

I think I posted this on the other health/age related threads, but I recommend the book Younger Next Year.  It was written by a retired NYC lawyer from an old white shoe firm and his internist.  Basically, it's eat healthy (no white starches, especially fried ones-ever, and eat lean protein and lots of fruits and veggies), exercise every day (30-45 minutes of cardio such as spinning), and lift weights 4-5 days a week to maintain strength.  I follow my doctor's advice on supplements--he's big on vitamins C, D, and zinc to boost your bodies' natural immune system.  The only time I got Covid he said to take mega doses of zinc, quercetin, and vitamins C and D.  And get an annual physical and full body exams by a dermatologist at least once a year.   Oh, and lose weight if you are overweight.  My doctor friends say there's a reason you never see really old fat people.  

[South Austin 52746]

One comment on longevity in the context of challenges when you hit 50 -- women face a whole other ballgame with menopause. 

My wife entered perimenopause right when she hit 50.  She has a healthy diet, takes all the supplements, and works out a lot.  But that hormonal shift is working a number.  It's really fucked with her sleep, and is making it hard to keep the pounds off.  She's seen a few doctors, has run several tests, and tried different medications, but it's still been tough.  I feel bad for her, and thankful I have a penis.  She has an older friend in her early 60s who has tried to assure her that life is much so better on the other side of menopause.  

[HouTex 1902]

2 minutes ago, South Austin said:

One comment on longevity in the context of challenges when you hit 50 -- women face a whole other ballgame with menopause. 

My wife entered perimenopause right when she hit 50.  She has a healthy diet, takes all the supplements, and works out a lot.  But that hormonal shift is working a number.  It's really fucked with her sleep, and is making it hard to keep the pounds off.  She's seen a few doctors, has run several tests, and tried different medications, but it's still been tough.  I feel bad for her, and thankful I have a penis.  She has an older friend in her early 60s who has tried to assure her that life is much so better on the other side of menopause.  

The female thing is a whole different ball game.  Menopause has done a number on my wife--especially in the libido department.  It really sucks.  That said, every woman is different.  I have some friends whose wives are doing fine with hormone supplements or whatever it is they are taking.  They still enjoy an active sex life.  Others, not at all.  

[South Austin 52746]

Just now, HouTex said:

Menopause has done a number on my wife--especially in the libido department.  

Thankfully her libido has not been affected.  Yet.

[troph 24929]

43 minutes ago, South Austin said:

One comment on longevity in the context of challenges when you hit 50 -- women face a whole other ballgame with menopause. 

My wife entered perimenopause right when she hit 50.  She has a healthy diet, takes all the supplements, and works out a lot.  But that hormonal shift is working a number.  It's really fucked with her sleep, and is making it hard to keep the pounds off.  She's seen a few doctors, has run several tests, and tried different medications, but it's still been tough.  I feel bad for her, and thankful I have a penis.  She has an older friend in her early 60s who has tried to assure her that life is much so better on the other side of menopause.  

 

37 minutes ago, HouTex said:

The female thing is a whole different ball game.  Menopause has done a number on my wife--especially in the libido department.  It really sucks.  That said, every woman is different.  I have some friends whose wives are doing fine with hormone supplements or whatever it is they are taking.  They still enjoy an active sex life.  Others, not at all.  

HRT is their friend. @tigol will have a lot to say about it, and there are two women in our house that take exogenous estrogen/progesterone.

[troph 24929]

50 minutes ago, HouTex said:

I think I posted this on the other health/age related threads, but I recommend the book Younger Next Year.  It was written by a retired NYC lawyer from an old white shoe firm and his internist.  Basically, it's eat healthy (no white starches, especially fried ones-ever, and eat lean protein and lots of fruits and veggies), exercise every day (30-45 minutes of cardio such as spinning), and lift weights 4-5 days a week to maintain strength.  I follow my doctor's advice on supplements--he's big on vitamins C, D, and zinc to boost your bodies' natural immune system.  The only time I got Covid he said to take mega doses of zinc, quercetin, and vitamins C and D.  And get an annual physical and full body exams by a dermatologist at least once a year.   Oh, and lose weight if you are overweight.  My doctor friends say there's a reason you never see really old fat people.  

he's dead on right about this...

[0xdeadbeef 1654]

Dr. Peter Attia's book (Outlive) listed upthread was my gateway into focusing on longevity almost 2 years ago.  His day job is to charge $100K to consult really rich folks who want to live long.   He has a podcast (The Drive) that is also pretty good. More so than a lot of podcasts he usually is clear about what science studies are strong about, and what new science studies are hinting at.  A lot of podcasts take one new studies and proclaim to to be the solid gold truth.     One of his big talking points is not just lifespan, but also healthspan, living a long quality life.  

Diet, sleep, reduce stress, reduce alcohol, and keep blood pressure in check are all big, but two others I put a lot of time an energy into are: 

Building Strength. Old people need to be in the weight room far more than young people need it.  Any serious podcast, book, or video about longevity should stress the need to do strength training. Sarcopenia is age related muscle loss; you want to live long, you have to fight sarcopenia by building muscle while you can and using it when you still have it.  An 80 year old who breaks a foot and goes into a wheelchair is probably never getting out of it.  When you get old and stop doing things like walking around the block, you quickly lose the ability to ever do it again. The more strength you start with the longer you can keep going.

V02 Max.  Runners have focused on VO2 Max for decades, but the Outlive book brought it to my attention as an important variable in longevity. V02 Max is a measure of your bodies ability to move oxygen through your bloodstream.  As you age, your Vo2Max goes down; when it falls below a certain level, you can no longer walk up stairs, get up from a chair, or get up off the floor.  If you want to be independent when you are older, you need to push it higher in your 50s or 60s. How do you get it higher?  Unfortunately they only way is hard cardio that gets your heartrate up really high for minutes at a time. 

 

As for supplements. If, and that is sometimes a big if, your diet is well balanced, multi vitamins should do nothing for you. But I see it like an insurance policy, so I take a multivitamin. I also take Magnesium Citrate that I started when I began weight training; supposedly it helps with connective tissue repair. And I take Creatine which has a minor down sides and helps with strength training.         While not a supplement exactly, I also do Testosterone injections since my natural Testosterone fell off a cliff around age 52. 

 

Edited November 18 by 0xdeadbeef

[Parliament 14390]

Glucosamine, condroitin, fish oil and prune juice.  And +8 hours of sleep/night.

[troph 24929]

26 minutes ago, 0xdeadbeef said:

Dr. Peter Attia's book (Outlive) listed upthread was my gateway into focusing on longevity almost 2 years ago.  His day job is to charge $100K to consult really rich folks who want to live long.   He has a podcast (The Drive) that is also pretty good. More so than a lot of podcasts he usually is clear about what science studies are strong about, and what new science studies are hinting at.  A lot of podcasts take one new studies and proclaim to to be the solid gold truth.     One of his big talking points is not just lifespan, but also healthspan, living a long quality life.  

Diet, sleep, reduce stress, reduce alcohol, and keep blood pressure in check are all big, but two others I put a lot of time an energy into are: 

Building Strength. Old people need to be in the weight room far more than young people need it.  Any serious podcast, book, or video about longevity should stress the need to do strength training. Sarcopenia is age related muscle loss; you want to live long, you have to fight sarcopenia by building muscle while you can and using it when you still have it.  An 80 year old who breaks a foot and goes into a wheelchair is probably never getting out of it.  When you get old and stop doing things like walking around the block, you quickly lose the ability to ever do it again. The more strength you start with the longer you can keep going.

V02 Max.  Runners have focused on VO2 Max for decades, but the Outlive book brought it to my attention as an important variable in longevity. V02 Max is a measure of your bodies ability to move oxygen through your bloodstream.  As you age, your Vo2Max goes down; when it falls below a certain level, you can no longer walk up stairs, get up from a chair, or get up off the floor.  If you want to be independent when you are older, you need to push it higher in your 50s or 60s. How do you get it higher?  Unfortunately they only way is hard cardio that gets your heartrate up really high for minutes at a time. 

 

As for supplements. If, and that is sometimes a big if, your diet is well balanced, multi vitamins should do nothing for you. But I see it like an insurance policy, so I take a multivitamin. I also take Magnesium Citrate that I started when I began weight training; supposedly it helps with connective tissue repair. And I take Creatine which has a minor down sides and helps with strength training.         While not a supplement exactly, I also do Testosterone injections since my natural Testosterone fell off a cliff around age 52. 

 

I would add stretching and balance exercises, core strength too to the weight training and vo2 max. but these are really great.

[South Austin 52746]

Oh hell yeah on stretching.  I find that I have less injuries or discomfort over the last few years as I've taken stretching more seriously.  That, and I don't go for heavy volume and low reps anymore.  I focus on form around the 10-rep range.  

Edited November 19 by South Austin

[Reagan1k 3026]

My guys is in lock step with Attia on most things and for good reason.  Attia is on the Mount Rushmore of longevity clinicians.

You can get into the weeds of why pretty fast with Attia's work.  Lots of technical data.  I mostly care about how.  Don't need to know how the sausage is made.

He's the goat for the foreseeable future for sure.  Grip strength and the correlation to healthspan was one of the first things that struck me as how much of it is uncommon common sense.

It doesn't take much to improve outcomes.  A minor correction in course by one degree expands over time and becomes a big deal in the future.

Even at the level when you're looking at oxidative stress and mitochondrial dysfunction, minor things can impact the process positively, or to lessen the impact of negative influences.

Focusing on living as if you were actually in a blue zone is a great overall strategy to mimic that lifestyle until it becomes ingrained.

[HouTex 1902]

1 hour ago, 0xdeadbeef said:

Dr. Peter Attia's book (Outlive) listed upthread was my gateway into focusing on longevity almost 2 years ago.  His day job is to charge $100K to consult really rich folks who want to live long.   He has a podcast (The Drive) that is also pretty good. More so than a lot of podcasts he usually is clear about what science studies are strong about, and what new science studies are hinting at.  A lot of podcasts take one new studies and proclaim to to be the solid gold truth.     One of his big talking points is not just lifespan, but also healthspan, living a long quality life.  

Diet, sleep, reduce stress, reduce alcohol, and keep blood pressure in check are all big, but two others I put a lot of time an energy into are: 

Building Strength. Old people need to be in the weight room far more than young people need it.  Any serious podcast, book, or video about longevity should stress the need to do strength training. Sarcopenia is age related muscle loss; you want to live long, you have to fight sarcopenia by building muscle while you can and using it when you still have it.  An 80 year old who breaks a foot and goes into a wheelchair is probably never getting out of it.  When you get old and stop doing things like walking around the block, you quickly lose the ability to ever do it again. The more strength you start with the longer you can keep going.

V02 Max.  Runners have focused on VO2 Max for decades, but the Outlive book brought it to my attention as an important variable in longevity. V02 Max is a measure of your bodies ability to move oxygen through your bloodstream.  As you age, your Vo2Max goes down; when it falls below a certain level, you can no longer walk up stairs, get up from a chair, or get up off the floor.  If you want to be independent when you are older, you need to push it higher in your 50s or 60s. How do you get it higher?  Unfortunately they only way is hard cardio that gets your heartrate up really high for minutes at a time. 

 

As for supplements. If, and that is sometimes a big if, your diet is well balanced, multi vitamins should do nothing for you. But I see it like an insurance policy, so I take a multivitamin. I also take Magnesium Citrate that I started when I began weight training; supposedly it helps with connective tissue repair. And I take Creatine which has a minor down sides and helps with strength training.         While not a supplement exactly, I also do Testosterone injections since my natural Testosterone fell off a cliff around age 52. 

 

Good stuff here.  At my annual physical last month my VO2Max was just above 47.  At age 62 this in the “superior” category.  So I have that going for me, which is nice. 

[Reagan1k 3026]

Something everyone can do that costs zero dollars and takes no brain power - just discipline....is to chew your food.

On average, we don't come close to properly chewing our food and it impacts gut health and nutritional absorption which leads to all kind of side effects.

Digestion starts in the mouth and the digestive tract is a precision instrument that needs the proper input to function.

If I haven't chewed my food properly, then I'm hitting my gut and those secretions with stuff it isn't built for or prepared to fully digest. 

It's like putting bad gas in a race car.  It's going to backfire, belch, smoke, and run like shit.

People see incredible benefit and resolution of GI issues, along with better health due to increased absorption of nutrients when they are intentional about chewing.

Plus, there is also a beneficial psychological effect that takes place when we slow down, enjoy the food, and are mindful of eating...especially if they can conjure up some gratefulness about the food - again something that is common place in blue zones.

It's a mini meditation in its own right to go through the full chewing process. 

 

[Chewbacca 7794]

3 hours ago, 0xdeadbeef said:

Building Strength. Old people need to be in the weight room far more than young people need it.  Any serious podcast, book, or video about longevity should stress the need to do strength training. Sarcopenia is age related muscle loss; you want to live long, you have to fight sarcopenia by building muscle while you can and using it when you still have it.  An 80 year old who breaks a foot and goes into a wheelchair is probably never getting out of it.  When you get old and stop doing things like walking around the block, you quickly lose the ability to ever do it again. The more strength you start with the longer you can keep going.

It's amazing to me that more healthcare professionals aren't screaming this from the rooftops.  Muscle mass and strength training is so critical as we get older, as you say.

I started strength training seriously about a decade ago.  Now at age 49, I'm stronger than I've ever been in my life.  I can bench 305#, squat 425# and deadlift 425#. I'm sure that's not much to some folks here, but I'm damn proud of it.  I'll keep strength training as long as I'm able. I also take creatine daily along with vitamin D.

[tigol 2421]

5 hours ago, South Austin said:

Thankfully her libido has not been affected.  Yet.

Have you checked out the menopause thread?  Has your wife checked out https://bywinona.com/?

I HIGHLY recommend that service.  Perimeno fucked me up mentally, but HRT, therapy, and hard workouts got me back on track.  My husband is much happier.

[troph 24929]

We can give a second rec for by Winona …

[troph 24929]

1 hour ago, Chewbacca said:

It's amazing to me that more healthcare professionals aren't screaming this from the rooftops.  Muscle mass and strength training is so critical as we get older, as you say.

I started strength training seriously about a decade ago.  Now at age 49, I'm stronger than I've ever been in my life.  I can bench 305#, squat 425# and deadlift 425#. I'm sure that's not much to some folks here, but I'm damn proud of it.  I'll keep strength training as long as I'm able. I also take creatine daily along with vitamin D.

I was neck deep in the healthcare system with my bout with Covid. None of them really do much other than run tests and prescribe meds. It’s shockingly bad and I’m not even close to a critic of modern medicine. 

[Zepol87 9263]

Timely thread. Not quite as old but just got my yearly physical panel back. Everything in standard range except lipid panel. Right outside the standard range on everything. Kind of freaking out a bit never had this issue before 

[Chewbacca 7794]

3 minutes ago, Zepol87 said:

Timely thread. Not quite as old but just got my yearly physical panel back. Everything in standard range except lipid panel. Right outside the standard range on everything. Kind of freaking out a bit never had this issue before 

Welcome to getting older.  Statins will bring that right back in line.

[South Austin 52746]

1 hour ago, tigol said:

Have you checked out the menopause thread?  Has your wife checked out https://bywinona.com/?

I HIGHLY recommend that service.  Perimeno fucked me up mentally, but HRT, therapy, and hard workouts got me back on track.  My husband is much happier.

I didn’t know there is a menopause thread. Which forum? I can’t find it with the search function.

[Goofyboy 3323]

I didn’t know there is a menopause thread. Which forum? I can’t find it with the search function.

I’d also be interested in this. Wife is in peri-menopause.

[0xdeadbeef 1654]

Remember the game Chutes and Ladders.  My wife went from peri-menopause to having a Hysterectomy with ovary removal which is a shortcut to full Menopause overnight. That was fun.  No ovaries, no estrogen.  Titrating HRT took months longer than I would have expected; not sure if it's always that way. 

This is a football board; we wouldn't know a menopause thread if it kicked us in the logo.

[troph 24929]

Here you go…

 

[tx 3 putt 77955]

costco has the best prices on supplements, and they go on sale 

[tigol 2421]

9 hours ago, South Austin said:

I didn’t know there is a menopause thread. Which forum? I can’t find it with the search function.

 

9 hours ago, Goofyboy said:

I’d also be interested in this. Wife is in peri-menopause.

 

[troph 24929]

Got my walk in after dinner, dog was too busy gnawing on a bone to come so it was alone. but with teenage boys it was spaghetti and meatballs for dinner (so good). Drank some wine (so fucking good) and just said fuck it last night. Didn’t stretch before bed. I got 8 hours though which was soooooo amazing! So so evening, day time was good though, ate a bowl of fruit and plain yogurt and various seeds, then a banana peanut butter spinach smoothie for lunch. Capped off with a vigorous tennis work out after a robust day of working. I’d score it a 6 out of 10, with huge deductions for dinner even if it was heirloom pasta. If I’m scoring based on my journey to healing from the summer it was a bombshell 10 out of 10. God I love good sleep.
 

speaking of tennis, I read somewhere spatial recognition which tennis would certainly qualify is a thing to watch for early signs of dementia related diseases and that sports that require spatial intelligence help the brain stay young. I like it.

Edited November 19 by troph

[Herbie Hancock 7393]

I'm not the only one that has mentioned the walk, forget who else but there's a great video from a weight lifting fella who instituted the 10 min walk 3x a day and loves it.  I forgot last night but went on the walk about 45 mins later anyway.

[troph 24929]

It was that guy! 
 

[Reagan1k 3026]

11 hours ago, troph said:

I was neck deep in the healthcare system with my bout with Covid. None of them really do much other than run tests and prescribe meds. It’s shockingly bad and I’m not even close to a critic of modern medicine. 

I'm no big critic either because they do a ton of good in general, but you are 100% correct and most of those medicines are designed to alleviate symptoms of the underlying issue and not to correct the issue itself.

I don't begrudge them b/c we all chase the money in our professions to one degree or another, but the pharmaceutical companies can make a hellua lot more money soothing chronic symptoms (and then the symptoms those meds cause, and those meds cause....) than they can fixing the problem.

Back to my earlier post about chewing......The vast majority of the drugs (both prescription and OTC) in the digestive health space for fixing heartburn, acid reflux, gut problems, etc. are just soothing symptoms that could otherwise be resolved by fixing the underlying gut health issues and resetting the digestive process to its natural state.  But, they can offer symptom-fixers to a generally lazy population that doesn't want to be disciplined in how they eat....who choose to pop a pill after eating rather than modify how, what, and when they consume food.

That's just one example.

I don't blame them, but I have a choice as to whether I participate in that cycle of commerce and lifestyle.

The docs are especially in a bad spot b/c if they told patients the truth, they'd most likely be blasted on social media and otherwise labeled as uncaring, shaming and hurtful instead of "fixing" the problem.

[South Austin 52746]

5 minutes ago, Reagan1k said:

but the pharmaceutical companies can make a hellua lot more money soothing chronic symptoms (and then the symptoms those meds cause, and those meds cause....) than they can fixing the problem.

[troph 24929]

53 minutes ago, Reagan1k said:

I'm no big critic either because they do a ton of good in general, but you are 100% correct and most of those medicines are designed to alleviate symptoms of the underlying issue and not to correct the issue itself.

I don't begrudge them b/c we all chase the money in our professions to one degree or another, but the pharmaceutical companies can make a hellua lot more money soothing chronic symptoms (and then the symptoms those meds cause, and those meds cause....) than they can fixing the problem.

Back to my earlier post about chewing......The vast majority of the drugs (both prescription and OTC) in the digestive health space for fixing heartburn, acid reflux, gut problems, etc. are just soothing symptoms that could otherwise be resolved by fixing the underlying gut health issues and resetting the digestive process to its natural state.  But, they can offer symptom-fixers to a generally lazy population that doesn't want to be disciplined in how they eat....who choose to pop a pill after eating rather than modify how, what, and when they consume food.

That's just one example.

I don't blame them, but I have a choice as to whether I participate in that cycle of commerce and lifestyle.

The docs are especially in a bad spot b/c if they told patients the truth, they'd most likely be blasted on social media and otherwise labeled as uncaring, shaming and hurtful instead of "fixing" the problem.

I think the vast majority is symptom relief but not all of it.  the entire notion of antibiotic treatment for bacterial infections is not symptomatic relief but cure focused. I think either way, the biggest issue with modern medicine is that if you let things go to far you have to short circuit the natural healing process and that comes at a cost - usually in the form of side effects and withdrawal symptoms.  In other cases, there is no cure so symptomatic relief is all you'll get.

I also think next gen cancer treatments and the biologics for auto immune disorders are getting really close to migrating toward solving underlying condition where before symptomatic relief was the goal.

I'll also say that the stellate ganglion block I had was the closest thing to a true treatment of the underlying condition than anything else I've ever experienced in healthcare. It was shockingly on point for an hyperactive immune system. within days I was seeing drastic improvement at the origin of the problem. It was as close to a medical miracle as anything I've ever experienced.

 

Edited November 19 by troph