A cellular process that breaks down and recycles damaged cells and cellular components, helping to maintain overall cellular health.

Simple explanation: Autophagy is like our body's clean-up crew. It takes old, broken cell parts, breaks them down, and uses the pieces to build new, healthy parts. This helps keep our cells working well and keeps us healthy.

Tips: To boost autophagy, try practicing intermittent fasting or time-restricted eating. Exercise regularly and include foods rich in polyphenols, like berries and green tea, to support the process.

Supplements and medications that have been suggested to promote autophagy:

1. Rapamycin
2. Resveratrol
3. Curcumin
4. Quercetin
5. Spermidine
6. NAD+ boosters like NMN
7. Metformin
8. Berberine
9. Green tea extract (tea extract contains a larger dose of these beneficial compounds compared to just drinking green tea, but both support autophagy)

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A biological phenomenon where low levels of stress or exposure to toxins can lead to a beneficial response, promoting adaptation and resilience.

Simple explanation: Hormesis works by giving our body a little challenge. When we experience mild stress or encounter small amounts of toxins, our body responds by activating its defense mechanisms. This helps to strengthen our cells, making them better prepared for future challenges. It's like training our body to become tougher and more adaptable.

Tips: Experience hormesis through activities like regular exercise, brief cold exposure (like cold showers), heat stress (sauna), microneedling and even moderate fasting. These practices can help build a stronger, more adaptable body.

Let’s use sauna and microneedling as examples to explain it even better:

1. Using the sauna often gives our body a little heat challenge, which makes our cells work harder. This helps them get stronger and better at handling stress. As a result, our heart health improves, we have less swelling, our body gets rid of harmful stuff more easily, and we just feel healthier and happier overall.
2. Microneedling is a skincare technique where we use tiny needles to make small, harmless injuries to the skin. These little injuries tell our body to start its natural healing process. In response, our skin makes more collagen and elastin, which help our skin look fresh, smooth, and young, while reducing scars, wrinkles, and fine lines.

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mTOR is a protein that regulates cell growth and metabolism. Suppressing mTOR activity can slow aging, promote longevity, and reduce the risk of age-related diseases.

Simple explanation: mTOR is a special protein in our body that works like a manager for our cells, helping them grow and use energy. When we quiet down this manager a bit, it allows our cells to focus on repairing and maintaining themselves instead of just growing. This repair process helps us stay healthier and live longer.

Tips: You can achieve this by practicing intermittent fasting, consuming a plant-based diet rich in fruits, vegetables, and whole grains, and engaging in regular exercise, such as strength training and aerobic workouts.

Supplements and medications that can help suppress mTOR:

1. Rapamycin
2. Metformin
3. Resveratrol
4. Berberine

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AMP-activated protein kinase (AMPK) is an enzyme that regulates cellular energy balance. Activating AMPK can improve metabolism, promote cellular repair, and extend lifespan.

Simple explanation: AMPK is like a smart energy switch for our cells. When it's turned on, it helps our cells use energy more efficiently and fix themselves. Active AMPK helps our cells clean up waste and damage, making our body run more smoothly and last longer.

As a result - turning on this switch can help us live longer and feel better.

Tips: Activate AMPK through regular exercise, practicing calorie restriction. These lifestyle changes and supplements can support a healthy metabolism and cellular energy management.

Supplements and medications that can help activate AMPK:

1. Metformin
2. Berberine
3. Quercetin
4. Resveratrol

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A family of proteins that regulate cellular health and play a crucial role in aging. Activating sirtuins can improve DNA repair, reduce inflammation, and promote longevity.

Simple explanation: Sirtuins are like a team of helpers for our cells, keeping them healthy and strong. When we activate sirtuins, they help repair any damage to our DNA, lower swelling in the body, and maintain the overall balance in our cells - thus support a longer, healthier life.

Tips: Boost sirtuin activity by eating a nutrient-dense diet, exercising regularly, and consuming resveratrol-rich foods like grapes and red wine. You can also try supplements like NMN to support sirtuin function.

Supplements and medications that can boost sirtuin activity:

1. Resveratrol
2. NAD+ boosters like NMN
3. Curcumin
4. Quercetin

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The process of generating new mitochondria, the cell's energy-producing organelles. Enhancing mitochondrial biogenesis can improve cellular energy production, reduce oxidative stress, and promote overall health and longevity.

Simple explanation: Mitochondrial biogenesis is like adding more power plants to our cells, which helps create more energy. When our cells have more energy, they can work better, handle stress more easily, and keep us feeling healthier. In the long run, having more of these tiny power plants can contribute to a longer and healthier life.

Tips: Support mitochondrial health with regular exercise and calorie restriction. These habits can help your cells produce energy more efficiently and protect against damage.

Supplements to support mitochondrial biogenesis:

1. CoQ10 (Coenzyme Q10)
2. Alpha-lipoic acid (ALA)
3. PQQ
   

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Reducing calorie intake without malnutrition has been shown to extend lifespan in various organisms. Caloric restriction can improve metabolic health, reduce inflammation, and promote cellular repair.

Simple explanation: Caloric restriction means eating fewer calories while still getting all the nutrients our bodies need. 

Caloric restriction works by putting our body into a more efficient state. When we eat fewer calories, our body starts to use energy and resources more effectively. This leads to a decrease in inflammation and better cell repair because our body is focusing on maintaining itself rather than just processing excess food. As a result, our cells are healthier and more resilient, which helps us live longer and healthier lives.

Tips: Eat less by choosing foods that are full of good stuff (nutrients) but low in calories, keep an eye on how much you're putting on your plate, and skip the extra snacks. Fasting-mimicking diet (FMD) and Intermittent fasting are especially recommended.

Adding some exercise to the mix will make your body even happier and help you live a long, healthy life.

Supplements and medications that can boost caloric restriction:

1. Resveratrol
2. Spermidine
3. Metformin
4. Rapamycin

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Telomeres are protective caps at the ends of chromosomes that shorten with each cell division. Maintaining telomere length can delay cellular aging and promote longevity.

Simple explanation: Telomere maintenance is like keeping the protective tips on our shoelaces. These tips, called telomeres, are on the ends of our chromosomes and get shorter each time a cell divides. When telomeres get too short, the cell can no longer divide and function properly. This can lead to aging and age-related diseases. 

By taking care of these protective tips (maintaining the length of our telomeres), we can keep our cells healthier for a longer time. Healthier cells mean our body can work better and resist age-related problems, which ultimately helps us live longer and enjoy a better quality of life.

Tips: Keep your telomeres happy by eating lots of colorful fruits and veggies, staying active, practicing mindfulness and meditation, and getting a good night's sleep. These good habits will help protect your DNA and keep your cells healthy.

Supplements to help keep your telomeres in good shape:

1. Astragalus root extract
2. Vitamin D
3. Omega-3 fatty acids

They'll give your telomeres a boost and keep them from wearing out too fast, so you can stay healthy for longer

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Chronic inflammation contributes to aging and age-related diseases. Reducing inflammation can improve overall health and extend lifespan.

Simple explanation: Lowering long-term inflammation is like putting out a fire that can damage our body. If we control inflammation, we can protect our body from wear and tear caused by aging and diseases related to aging. This helps us stay healthier, feel better, and live longer.

Tips: Reduce inflammation by eating an anti-inflammatory diet rich in omega-3 fatty acids, fruits, and vegetables. Incorporate regular exercise, manage stress through practices like yoga or meditation, and consider supplements like curcumin or fish oil to support a healthy inflammatory response.

Supplements and medications that can help reduce inflammation:

1. Omega-3 fatty acids
2. Curcumin
3. Green tea extract
4. Resveratrol
5. Quercetin
6. Ginger
7. Spirulina

Oxidative stress results from an imbalance between the production of reactive oxygen species (ROS) and the body's ability to neutralize them. Managing oxidative stress can protect cells from damage and contribute to a longer, healthier life.

Simple explanation: Managing oxidative stress is like having a good defense system against rust in our body. When we keep this defense strong, we can protect our cells from damage caused by harmful molecules called ROS. These molecules can damage our cells, leading to health problems and aging.

By managing oxidative stress, we help our body's natural defense system work better, which can prevent cell damage, keep our organs functioning well, and slow down the aging process. This, in turn, helps us live a longer and healthier life.

Tips: To keep oxidative stress in check, eat lots of colorful fruits and veggies, like berries, spinach, and almonds. Also, move your body often, stay away from harmful stuff like pollution.

Supplements:

1. vitamin C
2. vitamin E
3. CoQ10

They're like little bodyguards that protect your cells from damage.

The study of heritable changes in gene expression that don't involve changes to the underlying DNA sequence. Epigenetic modifications can influence aging and contribute to age-related diseases.

Simple explanation: Epigenetic regulation is like having switches on your genes that can be turned on or off without changing your DNA. These switches can control your body functions, how your body ages and whether you develop certain age-related diseases. 

By managing these tags, we can make sure our body works efficiently and stays healthy, which can help us live longer.

Tips: To keep your genes in good shape, eat well, exercise often, and stay at a healthy weight. Don't forget to manage stress and get enough sleep, so your genes can work in the best way possible to help you live a long and healthy life.

Supplements that that can support epigenetic regulation:

1. Folate: B vitamin
2. Vitamin B12
3. Omega-3 fatty acids
4. Curcumin
5. Green tea extract
6. Resveratrol

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The process by which cells lose their ability to divide and function correctly, leading to a decline in tissue and organ function. Targeting and removing senescent cells can improve health and potentially extend lifespan.

Simple explanation: Senescence is when cells get old and can't divide or work properly anymore, which can cause our organs and tissues to not work as well. If we can find ways to remove these old cells, we can help our body stay healthier and possibly live longer.

Tips: Clear senescent cells with senolytic supplements like quercetin and fisetin, engage in regular exercise, and consume a nutrient-dense diet. These practices can help maintain cellular health and prevent the accumulation of senescent cells that contribute to aging.

Supplements and medications that may help with senescence:

1. Senolytics
2. NAD+ boosters like NMN
3. Antioxidants: Supplements like Resveratrol, vitamin C, and vitamin E can help manage oxidative stress, which may contribute to cellular aging.
4. Curcumin

It's important to note that while these supplements may show promise in promoting overall health and potentially targeting senescence, more research is needed.

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The ability of cells to respond to insulin, a hormone that regulates glucose metabolism. Maintaining insulin sensitivity can prevent metabolic disorders like diabetes and contribute to overall health and longevity.

Simple explanation: When your body has good insulin sensitivity, it can use insulin more effectively to help keep your blood sugar levels in check. This means that your cells can better absorb and use sugar from the bloodstream for energy, keeping your blood sugar levels stable.

When your blood sugar levels are stable, you're less likely to develop health problems like diabetes, which can lead to other complications. By preventing these health issues, maintaining good insulin sensitivity can contribute to a healthier and longer life.

Tips: Improve insulin sensitivity with regular exercise, a low-glycemic diet rich in whole foods, and maintaining a healthy weight. You can also consider supplements like chromium, magnesium, and alpha-lipoic acid to further support insulin sensitivity and metabolic health.

Supplements and medications help improve insulin sensitivity and support overall metabolic health:

1. Berberine
2. Magnesium
3. Chromium
   
4. Cinnamon
5. Metformin

Technology: I strongly recommend to use a CGM (continuous glucose monitor) for a month or more - to see how your body reacts to the foods you eat and the lifestyle you have. This can provide you with amazing insights and improve your diet and lifestyle.

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The regulation and maintenance of cellular protein levels, including the processes of protein synthesis, folding, trafficking, and degradation. Maintaining proteostasis can prevent the accumulation of misfolded or damaged proteins and contribute to overall cellular health.

Simple explanation: Proteostasis is all about keeping the proteins in your cells in tip-top shape. It makes sure proteins are created, folded, and broken down properly. By keeping this process running smoothly, your cells can stay healthy and avoid having any messed-up proteins hanging around.

Tips: To keep your proteins in tip-top condition - enjoy a range of nutritious foods, stay active, and get plenty of sleep. Make sure to eat foods rich in amino acids, which are the building blocks of proteins, and antioxidants. It will help your body maintain a healthy protein balance and prevent cellular damage.

Foods that contain all nine essential amino acids are: beef, poultry, fish, eggs, dairy, soy, quinoa. Foods that contain some but not all the essential amino acids include nuts, seeds, beans and some grains.

Supplements to help maintain healthy proteins in your body:

1. Amino acid supplements
2. Antioxidants (like vitamin C, E, and NAC (N-acetylcysteine))
3. Curcumin

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A collection of processes that repair damage to DNA, preventing the accumulation of mutations that can lead to cellular dysfunction, cancer, and aging. Enhancing DNA repair mechanisms can support genome stability and promote longevity.

Simple explanation: DNA repair is like having a handyman inside your body that fixes any damage to your DNA. This helps prevent mistakes from piling up, which could cause problems like sickness and aging. By making our DNA repair team stronger, we can help keep our bodies healthier for longer.

Tips: To help your body's repair team fix your DNA, eat lots of colorful fruits and veggies, which have antioxidants. Exercise regularly, be careful with too much sun.

Supplements that can help support DNA repair:

1. NAC (N-acetylcysteine) - a helper for your body to make a powerful antioxidant called glutathione
2. Zinc - a mineral that plays a role in fixing DNA damage
3. Vitamin C - a well-known antioxidant that fights off harmful molecules
4. Vitamin E - another antioxidant that protects your cells

This can give your body extra support to fix any damage and keep you feeling great!

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"Sarcopenia" refers to the loss of skeletal muscle mass and strength that occurs as a part of the aging process. It's a condition commonly seen in older adults and can significantly impact their physical function and overall quality of life.

Sarcopenia can lead to increased risk of falls, frailty, and reduced ability to perform daily activities. 

Simple explanation: "Sarcopenia: It's not just a medical term, it's a reality of aging that often goes unnoticed. Picture this: as we age, our bodies embark on an unannounced journey of losing skeletal muscle mass and strength. This isn't merely a concern for the elderly; it starts subtly around the age of 30. Yes, right when many of us are in the prime of life!

Consider the numbers: After hitting their muscle mass peak in their late 20s to early 30s, adults gradually lose about 3-5% of muscle mass every decade. But there's a twist – after 50, this rate accelerates to about 1-2% per year. And if you're not much for exercise or have chronic health issues, these figures can jump even higher.

Muscle strength? It's on a faster downhill slope than muscle mass. From the age of 50, we're looking at a 1.5% to 3% annual decrease in muscle strength. Over a decade, especially post-50, one might lose 10-20% of muscle mass if they're not actively countering it with measures like resistance training and a protein-rich diet.

Tips: Sarcopenia isn't an inevitable part of aging. It's not a foregone conclusion but a challenge to overcome. With regular physical activity and a mindful diet we can significantly slow down the progression of sarcopenia. Here are top tips to overcome it:

1. Flex Your Muscles with Strength Training:

Think of resistance exercises as your muscles' best friends. Whether it's lifting weights, stretching resistance bands, or doing push-ups and squats, these activities are like a fountain of youth for your muscles. Aim for strength training at least twice a week – it's a game-changer!

2. Keep Moving, Keep Shining:

Aerobic exercises aren't just for heart health; they're muscle saviors too. Walk, swim, bike – whatever keeps you moving! Regular aerobic activity (about 150 minutes of moderate exercise or 75 minutes of something more intense weekly) is the secret sauce for overall muscle maintenance.

3. Protein: Your Muscle Building Block:

Your muscles crave protein, and feeding them enough is key. Diversify your protein sources – lean meats, dairy, beans, and nuts are all great choices. As we age, our protein needs increase, so consider chatting with a nutritionist to nail that perfect protein plan.

4. The Dynamic Duo: Vitamin D and Calcium:

These aren't just good for bones; they're muscle heroes too. Low vitamin D levels can mean weaker muscles, so soak up some sun (sensibly!) and enjoy vitamin D and calcium-rich foods. This duo works together to keep your muscles and bones in top shape.

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These processes and definitions are essential for understanding the mechanisms of aging and longevity. By understanding and taking action on these 16 essential processes, we can make a significant impact on our health and longevity. Let's start making these positive changes together and create a brighter, healthier future for all of us!

Please remember to consult with your doctor or healthcare professional before starting any supplement or medication to make sure it's appropriate for your needs. Especially if you have pre-existing medical conditions or are taking other medications.