The best path to improving your own longevity outcomes

By Dr. Ashley Riskin, MD

Are you on a path to achieving your best longevity outcomes? Join us as we follow the latest science, where both emerging and entrenched research is leading the way. 

In the last few months, longevity researchers made news headlines by showing how aging is never a straight line. In their research, the team showed some consistent nonlinear patterns in molecular markers of human aging. 

Specifically, the research highlighted two key stages of adult life when known molecular markers of aging show substantial dysregulation. These clear and notable molecular downgrades occurred, in both sexes, around the age of 44 and again at 60. 

At the 44-year transition, research noted a measurable shift in several distinct molecules and functional pathways that were related to cardiovascular disease, lipid and alcohol metabolism.

 At the 60-year transition, distinct molecules and functional pathway changes were more associated with immune regulation and carbohydrate metabolism. 

This emerging research also demonstrates how the functions and risks of aging (and its related diseases) are being unraveled and revealed to our eventual benefit. 

As with all science, it’s up to us to use the findings to better chart our own paths to achieving longevity success. 

Chart a tactical path 

With research leading the way, let’s chart a path to longevity; the science suggests that it’s all about our tactics. 

To chart a path of actionable tactics, let’s further define longevity as a functional combination of lifespan and healthspan. 

Lifespan is the length of our lives. Healthspan is how long we live in good health. The goal is to lengthen both; to enjoy a long and healthy life. 

So, what should we do? 

In no particular order, the variables we must tactically adjust on the path to improved longevity include: what we eat, how we sleep, how we exercise, how we manage distress, what drugs and supplements we take, and our ability to learn new behaviours. 

Clearly, the science is evolving rapidly, and we know that our knowledge in these areas is changing all the time. We also know that, and that recommendations must be specific to the individual person. But broadly speaking, here are some of the most tactical and actionable insights in some of the most critical categories. 

Nutrition 

The current state of nutritional intake is not yet optimal and mainstream nutritional recommendations are lacking. The typical North American diet is still one of the worst in human history. So, any improvement on the nutrition front will be of benefit to all. 

Our individual macronutrient needs depend on our sleep, stress, exercise levels and the microbiome of our gut. 

Here is what we know: 

• Carbohydrates: reconsider your daily intake. All carbs break down into sugar. The goal here is to keep your glucose in a mid-normal range with the least number of spikes as possible. This helps keep insulin secretion in check and avoids the yo-yo’ing of insulin/glucose that can be detrimental. 

• Protein: think about your daily intake. We are learning that amino acids engage in nutrient sensing pathways (longevity pathways) and that too much protein on a regular basis can be a problem. The trade off is that too little protein will lead to muscle wasting as we age. The take home message is that too much protein over time is not good and may be counterproductive. 

• Fats: there is both good and bad fat. Good fats should play a key role in your nutritional intake. We now know that good fats are not to be feared like we once thought—even some dietary saturated and cholesterol rich fats have their place. But staying away from conventional vegetable oils and all oxidized (fried) fats is vitally important. 

• Diets: there are so many! Paleo vs keto vs vegan vs Mediterranean vs high-fat-low-carb (HFLC). Again, a general recommendation is not simple and always depends on how you personally utilize nutrients, along with the other factors already noted above. In general, the trend is certainly a move away from processed carbohydrates and toward increasing healthy fats, and to a quality over a quantity approach to protein. 

• Fasting: this is the removal of food for a specific period. And it appears to be one of the most profound interventions available to us today. As a rule, we should all strive to have longer periods of not eating within each day than we currently do. And we should consider implementing longer fasts (or modified fasts) on a regular basis throughout the year. 

Sleep 

Often overlooked or just glossed over, sleep is one of our innate behaviours that is highly conserved — meaning after years of evolution, we have not been able to reduce the need for sleep despite it occupying one-third of our lives. 

Obtaining adequate, restorative sleep must be non-negotiable. As we age, sleep tends to deteriorate, and we should do all we can to address this. 

The impact of inadequate sleep on glucose, hormones (sex-hormones, cortisol, insulin and more) and memory is detrimental. In my medical practice, we have moved toward using sleep trackers to assist in quantifying patient sleep patterns, and to in-home screening to rule out obvious sleeping disorders. 

Exercise 

The importance of moving your body cannot be overstated. We already know the facts on the benefits to immune function, mood, sleep, and hormones. 

• From a lifespan perspective, exercise plays a key role in glucose disposal. Apart from the liver, which has a finite capacity to store glucose, we know that muscle plays a key role and has potentially much larger abilities to store glucose as glycogen. Exercising improves muscle mass which allows for better glucose disposal with less insulin requirements. 

• From a healthspan perspective, exercise leads to preservation of muscle mass and muscle stability as we age. Exercise also yields structural benefits including injury prevention. And since aging without pain is a key goal, the bottom line is that exercise is imperative, not optional. Strength training, when done correctly, is possibly the most important focus. 

Distress tolerance 

This is mindfulness. Our ability to be resilient in stressful situations is important. Socially, we tend to be in a reactive state — always on edge and with constant low-grade stress. We did not evolve to be in this over-stimulated environment with constant texts, alerts, traffic, bills and more! 

Our autonomic nervous system views all these stimulants as threats. And in reality, most of the over-stimulation is insignificant and will not have any bearing on our survival, yet our bodies don’t know this, and we remain in a highly sympathetic (stressed) state. 

Our challenge is to be still and be more present. We must seek new ways to be more mindful. We must choose to calm our systems. 

Supplements and other compounds 

Supplements, drugs, and even hormones can be a part of an overall longevity strategy. I encourage you to speak to a doctor to see what’s right for you. 

The tactical take home 

There’s now a clearer path to improved longevity outcomes. While the science of longevity is evolving rapidly, the notion that we can improve our healthspan and enjoy our lives for a longer portion of time is already attainable. With careful screening, lifestyle modification and introduction of certain hormones, supplements, and medications, we can make impressive strides. The future looks long, happy and healthy!  

Dr. Ashley Riskin, MD, is clinical co-director and co-founder of Connect Health Centre for Integrative and Functional Medicine. 

connecthealthcare.ca