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The 80:20

longevity strategy

Last updated June, 2020

alex pustov

TOUCHED WITH AGING

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What is this presentation?

This presentation is part of a series focused on human health & longevity

Links to other Google Slides presentations in this series are available on next page

In addition, there are Medium articles for each presentation offering more details and explanations (also linked on next page)

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Longevity Series - links

The 80: 20 Longevity strategy

Introduction: How to be like a bird and live to 200 years old?

Why humans age and how to reverse or at least minimize aging?

Longevity Principle 1: Sync with your daily clock

Longevity Principle 2: Pause growth mode

Longevity Principle 3: Protect mitochondria

Longevity Principle 4: Grow new mitochondria

Longevity Principle 5: Protect gut-blood barrier

Longevity Principle 6: Enrich gut microbiome

Longevity Principle 7: Detoxify

Longevity Principle 8: Protect genomic library

How to embark on the anti-aging journey?

Here is how I follow all this

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Coming soon

This deck

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YouTube presentation of this deck

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Today’s objectives

Provide a “magic pill” to stay healthy to 100

“Prescribe” you the best diet plan

Recommend you the best supplement list

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NOT today’s objectives

Provide a “magic pill” to stay healthy to 100

“Prescribe” you the best diet plan

Recommend you the best supplement list

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Today’s objectives

Get you excited about your own health

Explain the basics of aging and disease

Give you the 80/20 “longevity menu”

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Disclaimer

I’m not an MD -> take my (and anyone’s) advice with a grain of salt

I’m scientifically-minded (PhD in Economics) and like frameworks (former management consultant) -> the stuff you’ll hear is science-based but is simplified on purpose

I’m a health-nerd since the age of 15 but wasn’t satisfied with high level advice; hundreds of hours invested in learnings science of longevity over the last 2 years -> lots of learnings condensed into this seminar

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Do you want to live longer?

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Normal life stages?

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Normal life stages?

“Scary” part of living longer?

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Optimal life stages

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What is longevity?

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Longevity = being healthy + living longer

Poor

Strong

Health span (health quality)

Lifespan (age)

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100

0

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What is “normal”?

Poor

Strong

Health span (health quality)

Lifespan (age)

50

100

0

30

80

70

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How most people think about health choices

Poor

Strong

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100

0

Health span (health quality)

Lifespan (age)

The “prize” of being healthy is not worth it?

+1-2 years

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The real “prize” is bigger

Poor

Strong

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100

0

Health span (health quality)

Lifespan (age)

+0-20 years

+30-40% in health quality

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You get the “prize” by preventing disease

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So objectives are clear...

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Stay healthier for longer

Live longer

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...but how do we achieve that?

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How can we learn about longevity?

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A few ways to learn

Observations

Experiments

Self-experiments

4 hours into fast

48 hours into fast

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Bad news from centenarians

Centenarians mostly do not exhibit healthier behavior...

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Good news from centenarians

...but they prevent onset of chronic disease by having a few useful genetic qualities for:

Improved fat and glucose uptake
Inhibited growth hormones
Lower inflammation levels

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“So what” for us given that we can’t change our genes (at least for now)?

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We can adopt behavior upregulating the longevity pathways

Better glucose uptake and fat metabolism
Periods of deprived nutrients
Lower inflammation levels

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Glucose and insulin

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Good glucose and insulin regulation

Blood glucose level, mg/DL

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8 am

8 pm

8 am

200+

Average 85-90 mg/DL

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Good glucose and insulin regulation

Blood glucose level, mg/DL

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8 am

8 pm

8 am

200+

Average 85-90 mg/DL

Small “jumps” (standard deviation)

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Bad glucose and insulin regulation

Blood glucose level, mg/DL

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8 am

8 pm

8 am

200+

Average 85-90 mg/DL

Big “jumps” are bad even with a good average

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Why is elevated glucose and insulin bad?

Inflammation
Hunger and overeating
Fatigue and low cognitive energy
Inhibited melatonin secretion (bad sleep)
Higher risk of pancreas disease

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What is the “longevity” menu?

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Accelerated aging

Anti-aging

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But you can still enjoy treats

Organic almond/walnut flour, grass-fed butter, grass-fed cream, pasture raised eggs, vanilla, stevia, rapsreberries, carrots

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Nutrient sensing

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What is the right balance?

mTOR

IGF-1

AMPK

SIRT1

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Growth

Regression

mTOR is a nutrient responsive (i.e., it is inhibited or expressed based on nutrient availability) kinase (an enzyme that adds phosphate groups to other molecules) regulating cell growth and protein synthesis.

mTOR inhibition has been shown to extend lifespan in yeast and animals. While it’s much harder to show if mTOR inhibition leads to increased lifespan in humans because it’s hard to run an experiment, mTOR activation has been shown to be associated with advancing age in humans.

IGF-1 is a hormone similar to insulin (that’s why it’s called insulin like) which sends growth signals to your cells. IGF-1 is closely related to a more commonly known HGH (human growth hormone) with most of the HGH effects being mediated through IGF-1.

AMPK is an enzyme that acts as a sensor of the cellular energy state, at both the cellular and whole-body state, based on the changes in intracellular AMP levels or external cues such as nutrients and hormonal signals.

SIRT1 is a protein that acts as a sensor of the cellular energy state based on the levels of NAD+, a co-factor that is central to metabolism being involved in redox operations (carrying electrons from one operation to another)

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More regression is better for longevity

mTOR

IGF-1

AMPK

SIRT1

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Growth

Regression

Autophagy

mTOR is a nutrient responsive (i.e., it is inhibited or expressed based on nutrient availability) kinase (an enzyme that adds phosphate groups to other molecules) regulating cell growth and protein synthesis.

mTOR inhibition has been shown to extend lifespan in yeast and animals. While it’s much harder to show if mTOR inhibition leads to increased lifespan in humans because it’s hard to run an experiment, mTOR activation has been shown to be associated with advancing age in humans.

IGF-1 is a hormone similar to insulin (that’s why it’s called insulin like) which sends growth signals to your cells. IGF-1 is closely related to a more commonly known HGH (human growth hormone) with most of the HGH effects being mediated through IGF-1.

AMPK is an enzyme that acts as a sensor of the cellular energy state, at both the cellular and whole-body state, based on the changes in intracellular AMP levels or external cues such as nutrients and hormonal signals.

SIRT1 is a protein that acts as a sensor of the cellular energy state based on the levels of NAD+, a co-factor that is central to metabolism being involved in redox operations (carrying electrons from one operation to another)

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What is the “longevity” menu?

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Accelerated aging

Anti-aging

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Simple office meal for longevity

One avocado (~250 kcal)
Soaked walnuts, 10 halves (~150 kcal)
Steamed broccoli, 150gr (~50 kcal)
Steamed brussels sprouts, 150gr (~50 kcal)
Olive oil, 15ml (~130 kcal)
Blackberries, 75gr (~30 kcal)
Collard greens, 100gr (~30 kcal)

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Inflammation

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Our daily biological clock

12 am

6 am

Eating window

No eating

6 pm

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Our daily biological clock

12 am

6 am

7 am

7 pm

Eating window: 12 hours is OK, less is better

No eating

This is called time-restricted eating (a.k.a., intermittent fasting)

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Gut-blood barrier needs to be protected

Lectins: nightshades (bell pepper, tomato, eggplant, potato), most seeds including cashews, legumes including peanuts, whole grain products, etc.

Nonsteroidal anti-inflammatory drugs (NSAIDs): Ibuprofen, Advil

Fast foods and commercial breads containing azodicarbonamide (bleaching agent)

Foods with sulfur preservatives

Foods with dietary emulsifiers (a.k.a., artificial trans fats)

Acid blockers (proton-pump inhibitors)

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Remember about gut microbiome

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Accelerated aging

Anti-aging

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A few more things

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What about alcohol?

Decreases glutathione production
Leads to issues with DNA methylation and gene expression
Leads to NAD+ pool depletion
Sweetened drinks increase stress on liver

Hormesis - beneficial type of stress

Not clear how much alcohol is beneficial; 1 glass of wine likely OK

Resveratrol - longevity compound (found in red wine)

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Cons

Pros (possibly)

What’s clear:

1. Alcohol impedes your liver’s ability to produce glutathione, the master antioxidant. As a result, while your liver is busy processing alcohol, other functions are not performing as they should. Alcohol also leads to issues with DNA methylation and gene expression. As a result, inaccurate code may be used to produce proteins for your tissues and organs. It puts strong drinks out of the question.

2. Sweetened cocktails put an increased stress on your liver. They usually have a ton of fructose. Fructose largely doesn’t get absorbed by muscles, 90% goes straight into the liver. Long-term it leads to fatty liver disease. No whiskey cola, sorry.

3. Beer is often contaminated with molds which leads, among other things, to estrogen mimicking (aka guys growing girls’ appearance around chest). I would stay away.

Broadly speaking, we’re left with wine:

1. White wine has a lower risk of mold contamination because it uses the pulp of grapes but doesn’t use the skin (which has molds on it more often). So the only downside is the alcohol itself.

2. Red wine uses the skin too so one glass gives you 1-3 grams of resveratrol, a magic polyphenol which upregulates the SIRT1 longevity gene. Unfortunately, it may have molds from the grape skin.

There is also an opinion that alcohol in small amount leads to hormesis - the beneficial type of stress.

If you don’t drink, don’t start for longevity benefits. If you drink, stick with red or white wine in moderation.

I stopped drinking alcohol 2 years ago. I may occasionally sip 20 grams of wine to get the taste without the downside effects and take NAC supplement (a raw material or a precursor to glutathione) at the same time for extra assurance that my liver will be well supported.

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Toxicity vs. Benefits of Alcohol

High

Low

Toxicity

Benefits

Low

High

Red wine

White wine

Vodka

Whiskey

Beer

Red wine

Potential mold contamination from grape skin

?

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What about supplements?

B12 (methylcobalamin) + Folate (5-MTHF)
D3 (1.000 IU per 25 lbs of body weight) + K2 (likely)
Omega-3 (Fish/Krill oil) + Aspirin (81 mg enteric coated)
Curcumin
N-Acetyl-Cysteine

Can’t recommend but a few most critical to consider

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One last thing: don’t forget to exercise

Heavy muscle exercise is likely best because muscles help dispose glycogen

But remember that excess muscles accelerate aging; stay moderate

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Questions?

For more advanced stuff:

medium.com/@longefy

touchedwithaging.com

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