Former bodybuilder and author Ben Greenfield discusses biohacking tools for better health, longevity, and mental wellbeing. Topics include healthy soda alternatives, neurofeedback technology, self-experimentation, nootropics, longevity-enhancing supplements, grip strength, muscle-centric medicine, and cooking techniques for organ meats.
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Quick takeaways
Peptide bio regulators and autophagy-inducing agents can be used to enhance anti-aging and longevity.
Grip strength, walking speed, and the ability to get up without assistance are important physical parameters for longevity.
Incorporating strength training exercises, optimizing protein intake, and supporting digestion are crucial for maintaining muscle mass and preventing frailty as you age.
Deep dives
Top Anti-Aging Approaches
To enhance anti-aging and longevity, I have started using peptide bio regulators, which target specific organs for healing and regeneration. I take them in 10-day protocols a couple of times a year. I also use Rapa Miason, a potent autophagy-inducing agent, at a lower dose once a week. Grip strength, walking speed, and the ability to get up from the ground without assistance are important physical parameters for longevity. I focus on exercises and activities that improve grip strength, walk at a faster pace, and work on balance. These measures can be easily implemented and are accessible to most people.
Importance of Grip Strength
Grip strength serves as a measurable indicator of overall strength and can be used to gauge whole-body strength. While it may not directly correlate to how much weight one can deadlift or squat, it provides insight into overall strength levels and functional abilities. It is also a simple and accessible metric for tracking strength and can serve as an indicator of muscle mass and functional abilities as one ages.
The Role of Hand Grip Strength Testing
Hand grip strength testing is often used as a general measure of strength and can be a useful tool for assessing overall muscle health. While there may be other factors at play, such as genetics and engagement in functional activities, hand grip strength has been associated with decreased risk of chronic diseases and better overall health. It is an easy and convenient test that can provide insight into an individual's strength and functional abilities.
Stay Strong as You Age
Maintaining strength and muscle mass as you age is crucial for longevity and overall health. Strength training exercises and activities that support grip strength, walking speed, and balance can help improve functional abilities and reduce the risk of chronic diseases. By incorporating these activities into your routine, you can enhance anti-aging efforts and promote a healthier, more active lifestyle well into your later years.
Importance of Strength Training for Aging
Maintaining muscle strength and preventing frailty is crucial as you age. Regular strength training exercises, even at an advanced age, can help build and maintain muscle. Research suggests that individuals aged 85 and older can still experience muscle growth with three full-body workouts per week, consisting of three sets, eight to 12 repetitions. Contrary to the belief that intense gym workouts are necessary, simple and shorter workouts can be effective in maintaining strength. Consistency, along with activities like walking and sporadic sports participation, can form an effective fitness regimen to combat muscle loss and ensure better aging outcomes.
Nutritional Support for Muscle Maintenance and Growth
As people age, digestive enzyme production decreases, hindering the breakdown and absorption of proteins. To support muscle maintenance with age, it is important to ensure an adequate protein intake and optimize digestion. Consuming about 0.7 to 0.8 grams of protein per pound of body weight is recommended. Digestive enzymes or substances like apple cider vinegar can aid in protein digestion. Including amino acids, gelatin, and collagen in the diet can also help. Additionally, certain supplements like vitamin D, fish oil, and creatine, in combination with protein, may contribute to muscle growth. Timing protein intake throughout the day and keeping amino acid levels elevated are vital for activating muscle protein synthesis.
Ben Greenfield is a former bodybuilder, Ironman triathlete, pro obstacle course racer, human performance consultant, speaker and author of thirteen books. Ben has been voted by the NSCA as America’s top Personal Trainer and by Greatist as one of the top 100 Most Influential People in Health And Fitness.
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