Tuesday, September 21, 2021
Cold Thermogenesis

“Lifespan: Why We Age – and Why We Don’t Have To” Part 2: The Present – Summary & Analysis 📖



PART 1 can be found here: https://youtu.be/g0f72VnJN1c

In this video I’ll discuss part 2 “What We Can Do Right Now” which is the most practical part of the book. I summarized it in 7 points which are as follows:
1) Fasting – this can be done intermittently with periodical fasting following protocols like 16:8, 5:2, Eat-Stop-Eat, or week long quarterly fasts
2) Decrease animal protein – I personally eat vegetarian or vegan weekends (so 2 days a week); ideally this would be flipped around 5 days vegan with 2 days animal products
3) HIIT workouts – 10 to 15 minutes of HIIT workouts at least 5 days a week, with your HR between 70-85% MAX
4) Cold Thermogenesis – cold showers (5 minutes, 20s cold/20s; ice baths 5-15 minutes; lower home temperature; short sleeve shirts and shorts in the cold; chilipad; no sheets when sleeping with windows open if cold outside; cryotherapy; ice packs
5) Heat Therapy – utilizing the sauna for 20 minutes at least 2x a week between 160-190 degree Fahrenheit; heating pads
6) Avoid Epigenetic Risks – pollution, pesticides, chemical solvents, radiation, plastics, etc.
7) Supplements:
-Blood sugar regulators (ceylon cinnamon, bittermelon extract, berberine, metformin)
-Sirtuin Activating Compounds (STACS) like resverotrol, Psterostilbene, Fisetin)
-NAD+ or boosters like niacin, NMN, NR
-Senolytics (quercerin, curcumin, pepperine, luteolin)

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