Plastic surgery, good genetics, diet, exercise, and more… All are credited with helping people look and feel younger than they are. But what really works? What moves the needle when it comes to healthy ageing?
#1: Hacking Your Diet To Live Longer
We cannot deny that diet plays a major role. Much debate is up about which diet is best for ageing. However, you can look to the Blue Zones for a less restrictive, general guideline on how to eat for longevity.
The Blue Zones are zones of villages around the world where longevity rates skyrocket. Researchers Michel Poulain, Anne Herm, and Gianni Pes expanded these studies to outline general rules for a longevity diet. What does this look like? You can see the guidelines here. We don’t believe in restrictive eating or not enjoying yourself from time to time, yet this Blue Zones framework helps a lot.
Fill your plate with fruits, vegetables, healthy grains, and plant-based protein. Sprinkle in your favourite animal protein less frequently. Then, avoid processed foods and sugary drinks. Eat like this at least 80% of the time to set yourself up for a long life.
#2: Sleep Your Way To Longevity
Other than diet, the most overlooked piece of longevity happens during sleep. Sleep may be the number one determinant of lifespan that we can measure. If you don’t want to sleep 9 hours every night, that’s okay. These tips work even if you only squeeze in 6!
One study found that poor sleep quality and duration are linked to 80% of cardiovascular issues later in life. That means good sleep equals a longer lifespan. The Natural Sleep Foundation recommends 7-9 hours of quality sleep if possible.
To sleep like a baby, you can start by shutting off screens an hour before bed. If that sounds like a drag, at least wear some blue light-blocker glasses. Turn the temperature in your bedroom a bit colder (ideally 18-22 degrees Celsius). Then make sure you get sunlight first thing in the morning to reset your circadian rhythm. This trick is heavily recommended by neuroscientist Dr. Andrew Huberman.
If you need a helping hand try taking a melatonin supplement a few hours before bed.
#3: Get On The Biohacking Train
There is no doubt that science and technology will help us live longer. While “biohacking” trends may seem obscure or rooted in little evidence, it’s smart to at least pay attention. Every year, a new trend becomes a heavily researched rule that may improve lifespan.
One of the biggest breakthroughs is the research around NAD+.
According to its leading research institution: “NAD+ stands for nicotinamide adenine dinucleotide. From single-cell organisms like bacteria to sophisticated multicellular ones like primates, NAD+ is one of the most abundant and crucial molecules.”.
However, NAD+ slowly declines as we age! That’s why famous doctors such as Dr. David Sinclair of Harvard Medical School have written about the importance of NAD+. Some doctors believe heavily in supplementing this molecule into the diet whenever possible or even getting an NAD+ IV drip.
Whether NAD+ or the next wave of scientific breakthroughs, stay close to science and biohacking news to see what’s on the horizon. We’ll keep you updated too.
