Last year, I wrote about 10 of the most interesting predictors of longevity. Many of them were subjective, but, as we all know, the objective physiological processes that occur in the human body also predict how long we live. Luckily, we can measure most of them. Some are standard at doctor’s checkups. Some require more involved (and expensive) testing. Some you can complete yourself at home with simple household objects.
But if you care at all about how well you’re doing in the longevity game, it’s worth paying attention to some of them.
There are straightforward, pharmaceutical methods for altering specific hormones, and, as I showed in last week’s testosterone replacement therapy post, they can really help. But a safer intervention for your overall endocrine environment is a systemic one. Some might call it scattershot approach in that one input affects multiple endocrine targets. I’d say, “That’s the whole point.”
Today, I’m going to give you some tried and true methods for helping to normalize your endocrine health. These are things that apply to everyone, as far as I can tell. They won’t fix every problem, but they’re good places to start. Whether you’re a post-menopausal woman, a 21-year-old bodybuilder worried about overtraining, or a thyroid patient, these interventions can’t hurt and will probably help.
After I turned 60, a routine checkup showed that I had lower-than-normal free testosterone levels. I hadn’t noticed anything that would have alerted me. No symptoms. No indication. Everything worked well. But it nagged at me. I knew testosterone did much more for a man’s health than just “build muscle”—which I had no real interest in at this point—so I decided to explore TRT, or testosterone replacement therapy.
I did a careful survey of the literature, coming away pleasantly surprised. The evidence was almost uniformly in favor, with the well-constructed studies showing major benefits for TRT. This is TRT, mind you. Not “juicing,” not steroid abuse. Restoration of biologically-appropriate levels of testosterone. Thus began my experiment….
There are some who hold the view that at birth, each of us is allotted a finite supply of energy which exercise depletes, thus hastening our demise. An intense regimen like CrossFit, in this paradigm, would hasten a person’s demise.
That’s wrong, of course. Those who remain sedentary their entire lives often have short, miserable ones, while regular exercisers enjoy better health throughout their time on earth. Exercise has real potential to prolong life and compress morbidity. But it is a major stressor that, if applied incorrectly or excessively, can reduce health and overall wellness.
I’ve been writing about bone broth for a long time. I’ve been drinking it even longer. I’m not sure you can get anything much more primal than a heap of bones cooked for hours into rich, gelatinous glory. Ritual and taste aside, however, I count quality bone broth as an important supplemental food. The copious health benefits are simply too substantial to pass up.
Some of you, I know, are bone broth fans—a few even connoisseurs. You’ve been making your own for decades, maybe with recipes you learned in your grandparents’ kitchen. But what does the average Primal type need to know about bone broth? What goes into making it? What are the distinct health advantages? Are there risks or downsides? What are the alternatives? Finally, what about some recipes? I’m glad you asked….
At the heart of every building is its framework. That latticework of timber, concrete or steel is what holds the entire structure up. Without it, there’d be no building at all. I think of that phrase some people use when they look at a house and declare, “It’s got good bones.”
Considering how essential bones are to our existence, it’s surprising how most people take them for granted. A lifetime of neglect can suddenly reveal to us just how sensitive and integral this living framework is. Yet, there’s so much more to this truth than we commonly assume.
Sure, the skeletal system provides the stable foundation upon which our muscles, organs and fascia are constructed. But that’s just the half of it. Bones also secrete hormones, interact directly with the brain (ever heard of the bone-brain axis?) as well as other organs and fat cells, and even play a key role in immunity. I’ve covered many of the basics of bone health before, and I’d definitely recommend checking those out to augment these suggestions. For today, however, let’s look at some of these lesser known and appreciated functions—as well as some additional tips for supporting bone health throughout the life cycle.
I’ve written about extending your life by slowing down the apparent passage of time. I’ve written about some interesting predictors—but not necessarily causes—of longevity, and the common characteristics of centenarians. Today, I’m going to describe several unconventional causal means of extending your life.
I’m talking about cold, hard days, weeks, and months. Ticks on a clock. Objective measurements of time. Not just the perception of time, although that matters too.
For all the focus on hearts and arteries, brain tissue and muscle mass, we tend to neglect one critical part of the body with dramatic influence over how we fare in later decades. It’s little surprise really. Feet don’t exactly garner much attention, let alone media time. Yet, the stakes are big.
For example, research shows that foot conditions like hallux vagus (HV, a common forefoot deformity in older people commonly referred to as “bunions”) was directly associated with marked decreases in quality of life. Foot pain, reduced foot function, lowered social capacity, and even degraded general health. That sort of thing.
But that’s just one foot condition, right? Yes…and no. The picture of averages looks rather bleak.
It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. In fact, I have a contest going right now. So if you have a story to share, no matter how big or how small, you’ll be in the running to win a big prize. Read more here.
I’ve been intending to write this for some time but was waiting for some milestone. I guess that 75 years is a good one. My birthday was last Saturday.
Basic statistics. At present I am 5’8″ tall, weigh between 176 and 180 lbs. with a 32″waist. Before I discovered the paleo lifestyle I was 205 lb with a 39″ waist. I was also asthmatic, arthritic, grumpy, and on the verge of diabetes.
My doctor told me straight: lose weight or go onto medication. Great. I had been struggling with weight gain for forty years. In my twenties I had given up smoking, in my thirties I was gaining weight steadily, so I took up jogging seriously. It worked for a while, but inevitably injuries accumulate. At forty I looked scrawny, but with a bit of a tummy. I gave up jogging and became a gym rat. I enjoyed lifting. I never liked aerobic classes, but did a lot of walking, skiing, scuba diving and tramping apart from the gym, and that seemed to work. I realise now that I had become what they call muscular fat.
For today’s edition of Dear Mark, I’m answering a few questions about exercising for seniors. Last week’s post drew a lot of comments, and a few questions about how seniors should train. First, I’ll explore isometrics as an alternative for building strength and power. Can you get away with only trying to move weight? Next, I show how yoga can be an effective strength-builder in older adults. Then, I discuss how aging affects recovery. Many people notice that their recovery time goes way up the older they get. I’ve noticed it myself. Why does it happen?