Steve Smithson - The Longevity Bible: Live a Long Healthy Life Through Lifestyle Changes, Diet Plan & Exercise

By Steve Smithson

Copyright 2019

Third Edition, License Notes

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Contents

The Longevity Bible: Live a Long Healthy Life through Lifestyle Changes, Diet Plan & Exercise

Many of us prefer to live for a long place, as long as we are healthy and happy. Fortunately, we could do use our current technology and knowledge for extending our lifespan. Although longevity is largely due to genetic components, there are lifestyle and therapy changes that can help to ensure long life.

No bad habitsrefrain from smoking tobacco, if it is difficult for you, you can change to vaping; drinking more than a standard drink in day, and do not drink too much of recreational drugs.

Do away with the surplus weight, get body fat that is below 23%. You can get this done with a hunger suppressing diet kind of lifestyle that you can keep up with indefinitely, be it low or high carb diet, a highly or elimination diet stick with an option that works best for you. One thing that can be very helpful is eating of sea food dailyfish oil doesnt have the advantages as seafood except you are allergic, you can go with a small oyster can daily?

Indulge in long fasts, for repairing DNA and cleaning up dysfunctional cells. For instance, you could fast for 3 to 5 consecutive daysit could take a while for autophagy to register properly. Fasting is very good for anyone who with an average body weight. The more you do it the better.

Exercise can help your lifespan and improve your health. If you are not sure where to begin, you could stick with a time-bound exercise like HIIT(high intensity interval trainings), as well as martial arts. Team spots are more fun than ordinary cardio. Perhaps you think you do not have time for exercise or you just havent created the time for it?

A strong circadian rhythm is very necessaryan inconsistent rhythm is never the best. You need enough bright light, eat high carb-protein breakfast when you wake up, a few days in a week this might not be applicable to ketogenic diets, which normally progresses the circadian phase. Take your dinner between 3 and 4 hours before going to bed. Take little melatonin, then make your nights dark turn off bright lights as from 8pm, make use of red LED type of lights instead, or take advantage of blue googles as well as rubylith films for blocking blue light.

Beef up energy product with water. This is easy with putting an ordinary rod and a little rod in your water! Always hydrate remember if you feel thirsty, or you are having dark urine, it means you are dehydrated already.

The Downside of Aging

The other section covers the varieties of problems encountered during again but do not think of them as being exclusive the categories are all interrelated.

Methylation refers to how the programming signatures in our body cells are expressed. So even if we do have a great code and the is not writing and reading it the way it should be, it will be difficult for the body to make adequate proteins, resulting in increased risk of diseases.

As we grow older, there is a frustration of global hypomethylation that is constrated by site-based hypermethylation. Generally, many tissues over-do it while other under-do it. When the tissues under-methylate, we experience underperformance that is age related, and when they over-methylate we bother about cancer growing in our bodies! So how can ensure that methylation keep running smoothly?

Consume enough B6, B12 and folate as well as other B vitamins.

Step upcholine and betaine (beets, leafy greens and egg yolks).

Reduce intake of methionine (soy and animal protein).

In the course of supplementing B vitamins, it is recommended that you take a balanced proportion of multi-B instead of specific vitamins, unless you have a medical reason not to do so.

The reactive oxygen species are not good for mitochondria as well as cellular DNA, and instigate metabolic and epigenetic changes. In our course of growing, these damages accumulate. We want hormesis induced for the restoration of endogenous antioxidants such as glutathione as well as beef up the antioxidant system for the mopping up of all reactive species. We can equally step down the reactive species of our body output.

Eat plenty of phytonutrients (plenty of colorful fruit, nuts, veg, seeds).

Eat plenty of organic sulfur (a lot of cruciferous plants such ascauliflower and broccoli).

Reduce methionine intake (soy and animal protein).

Get some energy from ketones (intermittent dietary ketosis, or consume medium chain triglycerides).

In the course of our lives, the sugars present in our blood binds to fats and proteins, causing advanced glycation end products. The accumulation of junks around and within our body cells is a significant cause why we age when a considerable amount of the bad molecules gather, the body begins to behave abnormally. We can result to preventing AGEs production in our bodies, prevent AGEs intake from our environment, or step up their removal from the body.

Control of Blood sugar.

Berberine and/or anthocyanidins (PBE).

Low and/or Slow carb diet.

Consume high-flavonoid foods (unprocessed plant foods).

Stay away fromartificial and high-fructose foods.

Do not overcook and brown your food.

Adequate sleep this is when the brain gets rid of debris).

Inflammation represents a multifaceted and complex group of interactions existing between cardiovascular system, immune system and molecular mediators. Perceive optimal inflammation as an act of balancing be modest about it, as well as avoiding excess chronic inflammation. Daily we want our immune system to be more alert without having to activate it directly, increase the response to infectious agents as we reduce chronically increased inflammatory cytokines, and reduce auto-immunity.

Follow a steady program of exercise activity.

Consume unprocessed plant-based diets.

Supplement deficiencies in your diet (confirmed by blood testing).