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Master trainers and athletes + youth hacks, morning wood
Theories of ageing
Although it’s obvious that we age, the primary determining factors in how, why and how quickly we age are not known for certain. Several theories have been proposed.
If you are pushed for time here’s the quick ‘need to know’ list.
1. Stay lean
2. Train hard but recover harder
3. Lower inflammation
4. Protect your cells
5. Eat loads of veggies
6. Chill out
7. Guard against deficiencies
8. Take B-vitamins
9. Eat oily fish and use fish oils
10. Keep your hormones maxed out
11. Sleep loads for natural GH release
If you want to learn more about the process and theories of aging read on, this is part 1 of a 3 part series.
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Free Radicals Theory
This theory simply proposes that the primary driver of ageing is oxidative damage (free radical damage) to components of our cells such as the mitochondria. As damage accumulates with age, eventually cells and organs stop functioning. Preventing excessive oxidative stress is important.
DNA Damage Theory
This theory proposes that damage to the genetic integrity of the body’s cells is the driver of ageing. As we go through life, DNA sustains repeated damage. While most of this damage is repaired, not all of these repairs may be complete – or the repair may not be able to keep up with the rate of damage. Cells that do not divide (such as nerve cells) are more vulnerable. Although these also can be restored through neurogenesis (fasting and juggling help) This is covered in the AMPK article I wrote a little while ago.
Cross-linking theory
The cross-linking theory of ageing is based on the observation that with age, our proteins, DNA and other structural molecules develop inappropriate attachments or cross-links to one another. This damages cells and tissues, decreasing elasticity and mobility and preventing repair.
Most specifically, it is proposed that the binding of glucoseto protein is the primary mechanism of damage. Diabetes is known to cause accelerated ageing, and it’s been reported that diabetics have two to three times the numbers of cross-linked proteins when compared to non-diabetics.[3]
Cross-linking treatment of brain proteins has been proven to change young proteins to resemble old, crosslinked protein. [2] Cross-linking has been shown to be at least partially responsible for ageing skin [4]; and in the lens of the eye, cross-linking is at least partially responsible for age-related cataract formation [5].
Telomere theory
Telomeres are sequences of nucleic acids at the end of chromosomes. They can be imagined like the plastic tips on shoelaces – they prevent the chromosome ends from fraying and losing the information within.
According to the telomere theory, each time a cell divides, the telomeres get shorter. When they get too short, the cell can no longer replicate and becomes inactive or dies. Some cells, such as egg and sperm cells, use an enzyme called telomerase to restore telomeres to the end of their chromosome, ensuring that cells can continue to reproduce. But most adult cells lack this capacity.
Telomeres can be influenced by many dietary and lifestyle factors, including but not limited to;
1. Fish oil and oily fish consumption.
2. Adequate vitamin D levels.
3. B-vitamin consumption and the role these play in keeping homocysteine down through supporting methylation (more in this in another post).
4. Oxidative stress is related to shortened telomeres = eat more veggies.
5. Inflammation is related to shortened telomeres.
6. Obesity is also related to shortened telomeres.
7. Vitamin E and C help preserve telomere length making a quality multi vitamin essential.
8. Carotenoids are also associated with keeping telomeres longer.
A good multi vitamin covers many of these basis, vitamin D, E, C, antioxidants, b-vitamin complex etc.
Endocrine theory
This is the theory that hormonal changes dictate ageing. Levels of many hormones reduce as we get older, including growth hormone and insulin-like growth factor. In men, a declining level of testosterone can increase symptoms of ageing such as cognitive decline, reduced libido, reduced muscle mass, depression and lethargy [6]. The drop of oestrogen in women at menopause is also associated with bone loss and increased risk of heart disease.
There’s plenty we can do to keep T levels high. Quick fixes include my Male Plus Formulas alongside Vinitroplus to bring up NO2 levels. R5 Aminos help with deep sleep and GH levels. Generally, get inflammation down cause it lowers T levels really quickly. Morning wood is a good way to assess free T levels are high enough.
Don't worry I'm working on a female specific hormone balancer and enhancer. You'll know when it's ready.
Immunological theory
The immune system declines over time, leading to increased vulnerability to disease. Immune imbalances are also linked to inflammation, cardiovascular disease, autoimmune diseases and cancer. Supporting the immune system generally I’ll be talking more about later in September.
Sarcopenia
Sarcopenia describes the gradual loss of muscle mass that can start from our 30s and is accelerated if we don’t do enough of the right physical activity. This is not really a ‘theory of ageing’, as it is more likely a result of other processes that are occurring in the body – such as the decline in hormone levels, or increased oxidative damage. However, it’s a primary factor in the decline in health of older adults, as it can lead to impaired physical performance, frailty and weakness, falls, increased risk of disability, and even increased risk of cardiovascular disease.
It is estimated that people who are physically inactive can lose 3 to 5% of their muscle mass per decade after age 30.
One of the best ways to limit sarcopenia is to eat protein and train with weights. The nutrient Creatine is also excellent for older (and younger folk) seeking to gain and retain quality lean mass.
A really easy way to trial some of the core range of Amino Man products is to purchase our new ‘Revive In 5’ box. This contains 5 days supply of Fish Oils, Multi-Vitamins, Metabolic Optimizer, Focus Formula, R5 Aminos and Metabolic Amino Complex. It’s everything you need to reboot, refresh and push your training and energy levels to a new place.
Other Special Easter Offers:
40% off Organic Plant Protein with code: PROTEIN40
50% off Amber Aminos with code: AMBER50
If you like these and know anyone who would also like them, please forward the message and get them to sign up here for more updates and newsletters.
Will post the second part of this article over the weekend.
Till next time and thanks for reading.
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