Episode 16: How to Achieve Healthy Aging

During this episode you will learn about:

1. What things speed up aging? [3:50]

• Certain habits, such as cigarette smoking, speed up the aging process [4:05]

2. Oxidative stress is a major aging pathway [4:30]

• Rancid fats and free radicals [5:13]
• Free radicals accumulate and damage tissue over time [5:40]
• Damage caused to mitochondria [5:55]

3. Free Radical Theory of Aging [6:30]

• Some free radicals can actually be good for you [6:56]
• Antioxidants like vitamin C and zinc don’t exert the kind of activity that slows down aging [7:15]
• It depends on the kind of free radical – free radicals from toxic chemicals and cigarette smoke are the kind of free radicals that speed up aging [7:57]

4. Plant compounds in green tea, broccoli, turmeric, red wine, and grapes can activate the body’s internal antioxidant defenses [8:33]

5. You can’t eliminate oxidative stress – but you can keep it at bay [9:05]

6. Chinese Medicine and Ancient Wisdom [9:41]

• While a little stress can be good for the body [10:30]
• Chronic stress can be bad [10:40]

7. Fasting [11:00]

• Can have a positive impact on body biochemistry [11:35]
• Time-restricted eating, and 16-hour interval fasting [12:10]
• Fast-mimicking diet [12:20]
• Fasting and its impact on biomarkers [13:30]
• Data shows fasting for 14 hours is when you start seeing benefits [15:15]

8. Blood Sugar and Fasting [15:40]

• Blood sugar, like cigarette smoke, can accelerate aging [16:15]

9. Mechanistic Target of Rapamycin (MTOR) and Fasting [17:08]

• Restricting protein and the amino acid leucine [17:25]
• MTOR accelerates aging [17:58]
• Animal proteins stimulate MTOR [18:40]
• An all-vegetarian or an all-meat diet is not the answer [20:24]

10. Plant Phytonutrients [21:38]

• Phytoalexins [22:34]

11. Wisdom of nature [24:00]

12. Questions from the community [25:39]

• Keeping muscle tone after menopause [25:50]
• Sarcopenia: loss of muscle mass due to aging [26:40]
• Supplements for sarcopenia [28:05]
• Using plant proteins [29:33]

Resources to topics mentioned in this episode:

1. Will Exercise Extend Your Lifespan?
2. 6 Things You Can Do To Age Better
3. How These Little Known Proteins Impact Healthy Aging
4. What’s Your Actual Age? Chronological vs. Biological Age

Get access to Dr. Lipman’s in-depth analysis for optimizing the natural aging process in his newest book The New Rules of Aging Well: A Simple Program for Immune Resilience, Strength, and Vitality. Order your copy today at DrFrankLipman.com.

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