Imagine if we lived to be 100 years old, and our bodies and brains remained alive and healthy for those 100 years.
This is not just a dream, but the book "Beyond 100 Years: The Science and Art of Longevity" shows us what is possible.
This book is the result of studies on centenarians, animal experiments, understanding of aging at the cellular level, and a variety of experiments.
"We live in an era of rapid technological development, and advances in medicine have allowed us to live longer. But is longevity really just about living long? Through in-depth research and a wealth of case studies, this book reveals to us the science and art behind longevity. ”
The author, Peter Attia, is a Stanford University M.D., a renowned health expert, and founder of Attia Medical, a medical research institute for longevity applied sciences.
The book not only discusses the lifestyle habits of centenarians, but also touches on animal experiments and the understanding of aging at the cellular level. For example, the book mentions that adequate sleep, a balanced diet, a good mood, and moderate exercise are the keys to maintaining good health.
Practical plan
The authors note that unless something unexpected happens, most people are most likely to encounter one of the "Four Horsemen" of chronic aging diseases: heart disease, cancer, neurodegenerative diseases, or type 2 diabetes and related metabolic dysfunction.
To live longer and better – we must understand and face up to the causes of these chronic diseases – and prevent them in advance.
By the end of the book, you will be given a detailed plan of action.
First of all, the intake of carbohydrates and fats can be adjusted arbitrarily, but protein should never be discarded. Eat more protein to prevent muscle loss (and of course, exercise). Muscle can't be made from carbohydrates and fat, so once you give up protein, you will lose a lot of muscle as you age, and more health problems will occur.
Second, make a reasonable exercise plan, whether it's running, swimming, or yoga, and find a way of exercise that you enjoy and can stick to. Exercising 90 minutes a week, or less than 15 minutes a day, can reduce mortality by 14% for all diseases. People with regular exercise habits can live an average of 10 years longer.
Zone 2 training, which refers to the intensity zone of aerobic exercise. At this time, the heart rate is at 70% to 85% of the maximum heart rate, and you can barely talk while exercising. At this intensity, mitochondria become more numerous and stronger. Train for 45 minutes at least three times a week in Zone2.
Strength training focuses on weights that work large muscle groups, and targets to increase hand grip strength and improve hip control. Farmer walking, deadlifting, squats and step kicks are recommended.
High-intensity interval training, where the goal is to increase maximal oxygen uptake. Do this at least once a week, using the "4x4x4" pattern each time — run at maximum intensity for 4 minutes, walk slowly for 4 minutes with a break, and repeat 4 cycles.
In addition, it is important to get enough sleep and be in a good mood.
Here is a summary of some of the practical tips mentioned in the book:
- Personal health management: Be the first person responsible for your own health.
- Avoid obesity: Control your weight and reduce the health risks associated with obesity.
- Regular medical check-ups: Early detection of health problems through medical check-ups.
- Social activities: Stay socially active and improve your mental health.
- Avoid sitting for long periods of time: Get up and move regularly to avoid the health problems that come with sitting for long periods of time.
If you don't cure the disease, that's what you say
"The Yellow Emperor's Neijing" once recorded: "Shanggong cures the disease, and does not cure the disease, which is also said." "Preventive treatment" is a disease prevention and health preservation strategy put forward as early as the "Yellow Emperor's Neijing".
"Beyond 100 Years is not just a book about longevity, it's more like a guide to how to live better. It teaches us that longevity is not just a biological miracle, but a possibility that each of us can achieve through scientific methods and a healthy lifestyle. The value of this book is that it not only provides knowledge, but also inspires us to think and act. ”
As the book says, 'Longevity is not the goal, living well is the key'.
Our goal: to be able to cook for yourself at the age of 80 and to go out for a walk instead of being in a wheelchair at the age of 90.