There is no way I can get to 3mph without destroying my left knee. I'll stay slower and steady in my forest bathing in the woods near me.
Brisk walking may reverse signs of brain aging, even in older adults
The findings builds on existing research that shows how exercise helps keep our brains sharp as we age. Older folks who exercise three times a week performed significantly better on tests that measure time management and information processing in the brain compared to inactive seniors, a 2018 review of nearly 100 studies indicated. Neuroscientists have found exercise stimulates the growth of neurons in the brain, leading to improved memory.
Others, like biotech entrepreneur Bryan Johnson, methodically prepare smoothies with compounds like creatine, spermidine, collagen peptides, and consume copious amounts of vegetables. Tech billionaires clearly don't have similar diets, or even goals for their health. Still, those like Johnson aren't abiding by fastidious nutrition plans simply to stay healthy — they're aiming to live longer.
And though there's certainly an overlap between eating for general health and eating for longevity, Dr. Anant Vinjamoori, chief medical officer of longevity-focused healthcare company Modern Age, told Insider there are also a few key differences.
Mind your protein intake
Vinjamoori suggests looking at protein intake as an example.
"Protein is essential for building and maintaining muscle mass, and having adequate muscle mass is important for healthy aging." At the same time, Vinjamoori said, "protein intake is also known to work against some of the beneficial, restorative pathways in our body."
That idea is corroborated by the work of Dan Buettner, who founded the longevity brand Blue Zones. Buettner spent years studying the habits of those in what are called "Blue Zones," regions of the world where people tend to live to the age of 100.
Across all five Blue Zones — Loma Linda, California; Nicoya, Costa Rica; Sardinia, Italy; Ikaria, Greece; Okinawa, Japan — Buettner and his team found that people consume less protein (especially animal protein) than the rest of the world.
Go vegetarian or vegan
David Sinclair, a Harvard Medical School professor and longevity researcher, takes the argument against animal protein one step further, contending that the best way to live longer is by dropping meat entirely.In an interview with The Knowledge Project Podcast last December, Sinclair said that high animal protein diets may help people look and feel great, but only in the short term.
"I'm convinced, and the data shows it from population studies, that a carnivorous diet is not a longevity producing diet in the long run," he said.
Several powerful figures in the tech industry don't eat meat either. OpenAI's Sam Altman is vegetarian while Twitter co-founder Biz Stone is vegan.
Breaking it down to the cellular level
Vinjamoori said that it can also be helpful to think about eating for longevity from the cellular level. "I start with the question of what cellular processes I want to optimize, determine which compounds have been shown in research to optimize those processes, and then to find foods that have high concentrations of those compounds," he said.
Insider set out to figure exactly which foods would optimize those processes, and ultimately, help you live longer. Read more, below.
The best part is you don't need to be a gym rat to get the anti-aging effects of exercise, as the new study suggested. Something as simple as brisk walking might shave 16 years off your biological age, an analysis of genetic data from 405,981 middle-aged UK residents suggested.
All in all, to keep our minds sharp as we age, "exercise does seem to be key," J. Carson Smith, a professor of kinesiology at the University of Maryland at College Park and the study's lead author, told the Washington Post.
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