News
Coffee, Kaapi or The Humble Joe- You Do You To Live Longer!
Introduction Coffee was first introduced to us Indians a few centuries ago- by Baba Budan- who as the lore goes managed to smuggle 7 beans when he was on a pilgrimage to Mecca. He had to hide them in his beard to get them here safely. Fast forward to now, and we have hundreds of coffee estates and plantations growing these jewel red beans for its prized muddy brown decoction that we all call ‘coffee’ or ‘kaapi’. Some of us drink coffee in the morning- strong, black, with milk, espresso, latte, decaf, with or without dairy, etc. - however our preference- for innumerable reasons- to wake up, to socialise, to poop, to fill a void, to stave off an existential crisis or genuinely just enjoy a nice, strong cup of coffee. What if we told you that you could add one more reason to the list- i.e. you could live longer because of the blessed cuppa? Research Says Coffee Is Good For You We can do this by looking at 4 large-population based studies based in different parts of the world. They are all observational in nature- which means scientists looked at lots of data that was already collected, to come to some important conclusions. They did not add, manipulate or try to induce any condition in any of these instances. They tend to collect all information over a fixed period of time - like a few decades for example. 4 Observational Studies From 3 Continents Let us look at what some esteemed scientists from Harvard and other universities all over the world have to say about coffee being linked to longevity. The latest and first study from the University of Coimbra in Portugal looked at 85 previously done studies to check if there was any link between regular consumption of coffee and its associated health benefits, along with longevity. They found that if you had about 3 cups of coffee everyday, you lived 1.84 years longer than the average non-coffee drinker. The second study was done in the UK - where over 500,000 Britons gave permission for their data to be used by the UK Biobank, the results of which were published in JAMA Internal Medicine. These individuals were followed over a 10 year period from 2006-2016. They asked participants to fill in highly detailed questionnaires- like how many cups of coffee they consumed daily (from 0-8 or above) and which kind they preferred (ground, instant, decaf, caffeinated, espresso, and so on). A detailed medical history was taken- like age (38-73 years range), weight, height, heart disease risk, diseases they already suffered from and specific parameters for people who smoked or drank alcohol.They wanted to see if the caffeine present was conferring all the positive effects attributed to coffee. Then they tried to check if people who were not able to digest caffeine properly were also able to derive the same benefits as normal folk. Their findings were rather surprising- people who drank decaf were still able to derive all the benefits that a cup of coffee could give! These remained even when the coffee was processed in a specific manner- instant, ground, filter, etc. When these results were compared to people who were not coffee drinkers, they found an inverse relationship between mortality and daily coffee consumption. One important thing to remember is - this study looked at all probable causes for mortality. The third one we will focus on was done at the Baker Heart and Diabetes Research Institute in Melbourne, Australia. The results were published in the European Journal of Preventive Cardiology. They looked at over 450000 individuals who did not have any cardiac issues like atrial fibrillation (irregular heartbeat), heart disease, heart failure when the study began. They were followed for a 12 year period, after which results were looked at. About 27800 died during the course of the study. For the rest, it was seen that people who drank coffee in some form had a lower risk of suffering from heart issues when compared to people who did not. The last study (and one of the oldest) we will look at is a Harvard study conducted by Dr. Frank Hu, who headed a 20 year old study. They looked at data from 1976-1996, and had over 210000 people in the study. In it, they tried to see if disease incidence or prevalence was lower with regular coffee consumption or not. The results were very encouraging- you had a lower risk of suffering from Type 2 Diabetes, liver and endometrial cancers, neurodegenerative disorders and depression. Another point of interest was this- people who did NOT smoke seemed to derive the maximum benefits from a cuppa, as opposed to people who smoked. Plus, everyone reacts to caffeine in a different way. Conclusion Why do you think coffee is such a versatile and healthy drink? This same question has puzzled scientists for millenia and the one answer they all seem to agree on is- the caffeine present has very little to do with all the health benefits that coffee has to offer. Coffee has thousands of chemicals present- many of which are good antioxidants. It also contains minerals and compounds that all work together in a synergistic manner. The main point of focus for all of these studies was hinging on coffee’s purported effects on longevity. The answer was a resounding yes! People tended to fall ill a lot less and hence lived much longer! This totally means that coffee was and is a drink for the ages!
Learn more
Virat Kohli and the Daily Routine Behind His Success
The journey from being a chubby boy to being called a once-in-a-generation player required more than skills for Virat Kohli. Behind the flamboyant cover drives, swift running between the wickets, and stellar athleticism, lies a meticulous daily routine. This article delves into the intricate details of Kohli's daily habits. Let’s explore the pillars that support his success: fitness, nutrition, mental resilience, and holistic well-being. Mental Resilience: The year 2012 gave him a poor IPL season, which he admits was his breaking point. He had to fight his indiscipline eating and fitness habits to build an unshakable mental fortitude. He clearly understood that it all starts in the mind and committed to self-care. He incorporates meditation and mindfulness practices. He prioritizes quality time with loved ones and shares crucial emotional support. This significantly spikes Kohli's mental strength on and off the field. Dietary Discipline: Kohli champions clean eating. He collaborates with nutritionists and tailors his diet for his specific needs and activity levels. Mostly a low-carb, high-protein plan along with precise nutrition intake. And he also is super mindful of what he consumes. For example, he opts for healthier alternatives like wheat crackers over processed snacks. In 2018, Kohli made a huge shift. He transitioned to a vegetarian diet, motivated by health concerns, and his wife Anushka Sharma's advocacy. Virat Kohli's switch to a plant-based diet serves as an inspiration for athletes and individuals alike. Nutritional Essentials: Kohli prefers small and frequent meals throughout the day. This ensures a consistent supply of energy and prevents energy crashes. He incorporates seasonal fruits and vegetables into his diet. This provides his body with a diverse range of essential micronutrients. Additionally, his choice of nut butter with gluten-free bread serves as a convenient source of protein and fats, fueling his demanding training sessions. Hydration Practices: He recognizes the importance of optimal hydration. For athletic performance, he prefers the purity and natural sourcing of Evian Natural Spring water to make sure he replenishes his body with the best. Kohli is an ardent green tea and black coffee lover. Green tea is rich in antioxidants, promoting metabolism and aiding in weight management, while black coffee offers a caffeine boost that can enhance alertness and focus. He drinks several cups of either every day for their potential health benefits. Building Strength and Endurance: Kohli's dedication to fitness is truly remarkable. “He is a fitness freak”, remarks his coach Basu Shankar. Basu Shankar also mentions, “He asked me to train him like an Olympic athlete. I’ve never seen someone like him who can do the simple, most boring things every day” He incorporates a variety of exercises. Strength Training: ● Focus on core development. ● Emphasis on lower body strength. Agility Drills: ● Geared towards enhancing movement efficiency. ● Designed to improve overall agility. Endurance Training: ● Aimed at building stamina. ● It likely involves cardiovascular exercises to enhance endurance. This comprehensive approach ensures that he is physically strong, agile, and has the stamina necessary to dominate for a longer time on the field. Rest and Recovery: Kohli rates his rest and recovery highly in maintaining peak performance. He makes sure to get adequate sleep for optimal physical and mental recovery Additionally, he incorporates active recovery measures like yoga and stretching into his routine. This promotes his flexibility and further accelerates his recovery process. Supplement Usage: Kohli reportedly utilizes protein powders and creatine supplements in his regimen. Protein powders support his high-protein diet, promoting muscle growth and repair. Whereas, creatine aids in quick energy production during high-intensity workouts. These supplements make it slightly easier to achieve his nutritional goals. Here’s a link to the top creatine supplements in the market in case you’re looking for one: However, it is important to note that individual needs and responses to supplements vary. It is always better to get professional guidance before incorporating them into your routine. To Conclude, Everybody and every body is different. This is Virat Kohli's daily routine which is specifically tailored for him. One can incorporate one or a few key aspects of his routine but not the entire. “Not everyone can follow Virat Kohli’s fitness routine or diet”, said Yuvraj Singh, a former cricketer. This mentions that one does not need to follow such an intense routine unless they have a specific goal in front of them. So, train smart, train adequate.
Learn more
How Does Mandira Bedi Stay Fit in Her Fifties?
Mandira Bedi, the multi-faceted actress, host, and fitness icon, continues to impress us with her timeless allure and boundless energy well into her fifties. This naturally provokes a question in everyone's mind - “How does she maintain such a remarkable level of fitness?” Well, this blog is about to answer that question for you and take you on a detailed exploration into the factors that contribute to Mandira Bedi's fitness success. A Passion for Movement At the core of Mandira's fitness journey is an authentic love and genuine passion for movement. Exercise, for her, is not merely a chore but a lifestyle embraced with joy and enthusiasm. Whether engaging in a vigorous High-Intensity Interval Training (HIIT) session, peaceful yoga, or swimming, Mandira lives every moment of physical activity with authenticity. High-Intensity Workouts Mandira stands as a staunch advocate for High-Intensity Interval Training (HIIT). She rates the efficiency and effectiveness of HIIT highly. HIIT involves short sets of highly intense exercise followed by brief periods of rest. This effectively burns calories and boosts metabolism. Her routine features a mix of squats, lunges, burpees, and plyometric exercises, ensuring that her workouts remain both challenging and engaging. This commitment to high-intensity workouts contributes significantly to her toned physique and overall fitness. If a toned physique is your goal, we highly recommend High-Intensity Interval Training (HIIT). Yoga and Mindfulness Beyond the physical aspects, Mandira highly prioritizes inner well-being through the practice of yoga and meditation. Yoga, renowned for increasing flexibility and strength, also serves as a conduit for mental clarity and stress reduction. Mindfulness enables her to stay present in the moment, facilitating conscious decisions regarding her health and lifestyle. A holistic fitness journey should be a harmonious blend of physical and mental well-being. Mandira Bedi nails it for that matter. A Balanced Diet A meticulously balanced diet, featuring whole foods, fruits, vegetables, and lean protein stands as a base in Mandira’s quest for well-being. She advocates for home-cooked meals, steering away from processed foods and sugary beverages. Her daily meals include items such as black coffee, veg sandwiches, seasonal fruits with chia seeds, and grilled chicken or fish with roasted vegetables or dals for lunch and dinner. She incorporates mindful eating habits so that she doesn’t over-consume. Mandira's Supplement Use: Mandira Bedi uses Max Protein Plant Protein in her daily routine. This plant-based supplement, cherished for its 22g of protein, 2X absorption, and probiotics, aligns with her commitment to a balanced and nourishing diet. The flavours including Swiss Chocolate, Cold Coffee, and Banana Caramel, make it a delightful addition to her day. If you’re looking for a quality protein bar, check out the top protein bars in the market down below: Healthify Me’s Help: Mandira Bedi uses the HealthifyMe app as her ultimate wellness ally. This personalized app and her Personal Trainer play a vital role in planning her workout routines, tracking nutrition, and providing expert guidance. With real-time monitoring, HealthifyMe supports her to make informed decisions, that align with her fitness and health objectives. This tech-savvy inclusion makes sure that she has the tools and support needed for precision and efficiency. Hydration is Key Staying hydrated is a non-negotiable for Mandira. She carries a reusable water bottle as a constant companion throughout her day. This ensures that she meets her daily water intake requirements. Beyond sustaining energy levels, proper hydration plays a pivotal role in supporting her digestive health and the radiant glow of her skin. This simple yet crucial aspect underscores the interconnectedness of hydration and overall well-being. Drink at least 3 to 4 litres of water every day for optimal hydration. Prioritizing Sleep Recognizing the restorative power of quality sleep, Mandira prioritizes 7-8 hours of nightly rest. Adequate sleep allows her body to recover, rejuvenate, and prepare for the demands of the upcoming day. The significance of quality sleep extends beyond physical recovery. It encompasses the regulation of hormones, boosting immunity, and enhancement of mood. To conclude By incorporating elements of Mandira Bedi’s approach into your life, you can embrace a healthier, more active, and happier lifestyle. Remember, it is crucial to recognize that Mandira's routine is tailored to her unique needs and preferences. What works for her may not be universally applicable. Before making substantial changes to your diet or exercise routine, always seek guidance from healthcare professionals.
Learn more
It’s Never Too Late: Taking Anti-Aging Compounds Early or Late in Life Thwarts Physical Decline and Heart Aging, Study Shows
Decoding Longevity: Acarbose and Rapamycin's Impact on Aging As the relentless march of time unfolds, the intricate process of aging unveils itself as an inexorable journey that befalls every living organism. This temporal progression intricately intertwines with a discernible and systemic deterioration in physical well-being, ushering in an augmented susceptibility to an array of health complications. Recent strides in scientific inquiry have cast a spotlight on two bioactive compounds, Acarbose (ACA) and Rapamycin (RAP), celebrated for their pharmacological potential in counteracting the multifaceted repercussions of the aging process. These compounds, lauded for their discernible anti-aging attributes, have exhibited substantive promise in not only prolonging life but also in ameliorating the deleterious consequences associated with age-related physiological and cardiac decrepitudes. A recent scholarly exploration, emanating from the hallowed halls of the University of Michigan and disseminated within the esteemed confines of the Journals of Gerontology: Biological Sciences, meticulously scrutinizes the nuanced impacts of early and late-life intervention with ACA and RAP on the physiological dynamics of motor function and cardiac health in murine models. This scientific endeavor endeavors to unravel the intricacies of these interventions, elucidating their potential in reshaping the trajectory of aging at both the molecular and functional levels. Unveiling Anti-Aging Secrets: ACA and RAP Physical decline, characterized by diminishing coordination, strength, and endurance, is a common thread in the tapestry of aging. ACA and RAP, two compounds celebrated for their anti-aging potential, have piqued the interest of researchers exploring ways to mitigate these challenges. The study by Herrera and colleagues reveals that whether treatment began early in life, mirroring a 25-year-old human, or later, reflecting a 52-year-old human, mice treated with ACA or RAP at 22 months of age (equivalent to a 65-year-old human) experienced significant enhancements in motor function, endurance, and coordination. A Glimpse into Indian Lifestyle Drawing parallels to the Indian lifestyle, where a rich tapestry of traditions, diet, and practices has fostered longevity, the study prompts reflection on how compounds like ACA and RAP might align with these cultural dynamics. India, with its diverse cuisine and traditional practices like yoga and Ayurveda, has long been associated with holistic well-being. As we delve into the scientific realm of anti-aging, it becomes intriguing to consider how these compounds might complement the existing ethos of longevity ingrained in the Indian way of life. Bridging Cultures In the context of India's vibrant culture, known for its emphasis on balance and harmony, the study on ACA and RAP opens avenues for cross-cultural discussions on aging and well-being. It invites us to ponder whether these compounds could find resonance with the principles already embedded in the Indian lifestyle, potentially contributing to the ongoing dialogue on healthy aging. The Heart of the Matter: ACA and RAP as Guardians Against Aging Beyond the realm of physical function, ACA and RAP have shown prowess in influencing cardiac aging, specifically in reducing cardiac hypertrophy. This condition, linked to heart dysfunction, remains a critical aspect of aging. The study from Michigan brings forth the revelation that both early and late-life treatments with ACA or RAP equally succeeded in reducing cardiac hypertrophy in both male and female mice, suggesting that the timing of treatment initiation does not compromise the compounds' efficacy in delaying cardiac aging. Navigating Indian Hearts In a nation where heart health is a paramount concern, given the prevalence of cardiovascular issues, the insights from this study beckon attention. As India grapples with lifestyle-related health challenges, understanding how interventions like ACA and RAP may impact cardiac aging opens up dialogues on preventive health practices. Integrating these findings into discussions around heart health in the Indian context could provide a fresh perspective on aging gracefully. Timing Isn't Everything: A Holistic Perspective While the study uncovered sex-specific effects in improving physical function with late-life RAP treatment, it's vital to note that these differences did not extend to changes in cardiac hypertrophy. Both early and late-life treatment with ACA or RAP produced similar beneficial effects in male and female mice, emphasizing that implementing interventions later in life can still mirror the heart-boosting effects of lifelong treatment. Conclusion: A Prescription for Longevity in an Indian Context In conclusion, the study sheds light on the potential of ACA and RAP in preserving physical function and cardiac health, sparking hope for healthier aging. As India navigates the complexities of modern lifestyles, integrating insights from this research into the broader conversation around longevity and well-being could pave the way for a more comprehensive approach to aging gracefully. ACA and RAP, being prescription drugs, merit consideration in consultation with healthcare providers. As the scientific journey continues, these compounds may offer a bridge between traditional practices and modern interventions, contributing to India's ongoing quest for a healthier and longer life.
Learn more
How Fit Tuber Stays Fit: A Glimpse into His Healthy Lifestyle
Have you ever wondered how your favorite fitness mentor, Fit Tuber, manages to stay incredibly fit and maintain that energetic vibe? Vivek Mittal, better known as Fit Tuber, is a popular fitness enthusiast and YouTuber who has inspired millions of people to lead a healthy lifestyle. He shares valuable insights on fitness, diet, and healthy living. He emphasizes incorporating physical activity into everyday life, regardless of your fitness level. Let's dive into how Fit Tuber practices what he preaches, unveiling his daily routine, diet preferences, supplement usage, and habits that keep him in top form. His Daily Routine: When it comes to fitness routines, Vivek believes in the power of simplicity and consistency. Vivek's day usually kicks off with a refreshing morning routine, which includes drinking plenty of water charged by a copper container. Along with that he also incorporates simple stretches, a brief yoga session, or a brisk walk to energize his body and mind. Throughout the day, he ensures to stay active, whether it's through regular exercises, calisthenics, or any other physical activity. He believes in enjoying a variety of activities that bring joy and are sustainable in the long run. His workouts aren't about complex routines but rather finding what suits him best and can fit into his day seamlessly. Diet Preference and Habits: When it comes to diet, Fit Tuber is a firm advocate of vegetarianism. He believes that a diet rich in fruits, vegetables, whole grains, and legumes can provide all the necessary nutrients for a healthy body. Vivek often shares delicious and easy-to-make recipes that are not only nutritious but also environmentally friendly. His diet philosophy revolves around keeping it natural, steering clear of processed foods and focusing on homemade, nutrient-rich meals. He emphasizes the importance of mindful eating, embracing every bite, and staying hydrated throughout the day. Supplement Usage: While Fit Tuber primarily advocates obtaining nutrients from whole foods, he acknowledges the role of supplements in certain situations. If you’re looking for the best creatine supplement in the market, find them below: However, he urges his viewers to consult healthcare professionals before incorporating any supplements into their routines. Vivek considers supplements as complements to a balanced diet, not substitutes for wholesome foods. Healthy Lifestyle: Aside from fitness and dietary preferences, Fit Tuber emphasizes the significance of healthy habits. He underscores the importance of quality sleep, stress management, and adequate hydration. Vivek believes that a holistic approach to both physical and mental well-being, is crucial for leading a healthy lifestyle. Vivek Mittal firmly believes that a holistic approach involves nurturing every aspect of the body, including eyes, liver, ntestine, and likewise. His content often includes tips and remedies that specifically target these areas, ensuring a well-rounded understanding of health. By covering topics like eye exercises, liver detoxification, and gut-friendly foods, Fit Tuber offers practical insights into maintaining optimal health beyond conventional fitness and dietary advice. Vivek's dedication to addressing these specific health aspects highlights his commitment to providing comprehensive guidance for his audience's overall well-being. Conclusion The key takeaways aren't about blindly replicating his routine, but rather drawing inspiration to craft your own path to well-being. Start small, incorporate the practices that resonate with you, and embrace the joy of movement. Fuel your body with fresh, mindful meals, and prioritize your mental well-being alongside physical activity. With Fit Tuber's guidance and your own commitment, you too can unleash your inner fitness journey towards a healthier, happier you. Important Note: Prior to integrating any new supplements into your routine, it's crucial to seek expert advice to ensure your safety and well-being.
Learn more
A Peek into the Fitness Regimen of Nithin Kamath - a Billionaire CEO
Nithin Kamath, one of the main men behind Zerodha, stands out not just for his business prowess but for his unwavering commitment to health. The ardent advocate of health follows a routine that isn’t too complicated, and says “Looking fit is not the same as feeling fit.” Let’s peel the layers of his routine, diet, supplement usage, and mindset. Health - A Priority: For Nithin, health isn't just a checkbox on the to-do list; it's a core value that underpins every aspect of his life. He recognises the profound impact of health on overall well-being, and he places it at the forefront of his priorities. That’s also a reason why he does it first thing in the morning. A Morning Ritual of Strength: Nithin’s day starts at 5 am with a cup of black coffee as his pre-workout. At 5:30 am, Nithin Kamath and his professional trainer begin his daily workout routine. The first 15 to 20 minutes are dedicated to stretching, preparing his body for the more intense challenges ahead. This is followed by a robust 45-minute session of strength training to build a healthy amount of muscles. His workout regimen focuses on different body parts on different days for enhanced strength and injury prevention. To further elevate the heart rate, he dedicates 10 minutes to High-Intensity Interval Training (HIIT). Around 7 am, post-workout, he enjoys a protein shake. Supplement Habits: Talking about protein shakes, Nithin Kamath uses Whey Protein to amplify his daily protein quest. Not just protein shakes, his commitment to robust health includes a strategic use of supplements. At the core is Athletic Greens - a comprehensive daily supplement that provides essential vitamins and nutrients. He also uses Vitamin D supplements to address potential sunlight exposure challenges, promoting bone health and immune function. Though he consumes fish, he uses Omega-3 Fatty Acids for better heart and brain health. The efficiency of Multivitamins acts as a nutritional safety net, while BCAAs (Branched-Chain Amino Acids) aid his muscle recovery post-strength training. Nithin’s approach underscores the importance of a nutrient-dense diet, with supplements serving as targeted enhancements. He deliberately avoids dependency-inducing supplements like Melatonin, aligning with his sustainable health philosophy. He funnily remarks, “I’m not sure how much of it (supplements) is Placebo and how much works”. If you’re looking for the best BCAAs, here’s a list of the best in the market: Seek professional supervision before deciding to choose any supplement. Your health matters. Breakfast: Every day at 8 am, Nithin savours a breakfast that reflects his South Indian roots. Eggs, paired with a traditional South Indian dish, make his breakfast. All his meals are well-rounded, and each begins with a nutrient-packed salad. Green vegetables take centre stage, filling him up first, so he doesn’t consume anything more than required. He maintains a disciplined diet. He makes a conscious effort to minimize reliance on outside food. Nithin also occasionally indulges in chamomile tea and green tea for their wholesome health benefits. Fitness Beyond the Gym: Fitness for Nithin isn't confined to the four walls of a gym. He understands the importance of variety and plays a sport like running, cycling, and swimming at least once or twice a week. Furthermore, an Apple Watch and Nithin’s wrist are best companions. It serves as a multifaceted tool to track his activities, calories, steps, and even sleep. The constant monitoring motivates him to stay on his feet, avoiding prolonged periods of sitting. Weekend mornings are dedicated to yoga sessions which serve as active rest days. Digital Detox and Early Bedtime: Nithin values the importance of unplugging. By 7:30 pm, he kills all the devices and lays them to rest. This ensures him a restful night. Early bedtime is not just a choice but a conscious decision to prioritize quality sleep. He also mentions it’s his way to avoid binge-watching or binge-eating. He draws inspiration from various sources, including the Andrew Huberman Podcast. By incorporating some of the suggested routines, he fine-tunes his lifestyle to align with the latest insights in health and performance. Well-being with Yoga Nidra: After spending quality time with his son, at the end of the day, Nithin surrenders himself to Yoga Nidra. Recognizing the importance of rest, Nithin ensures he gets a good night's sleep, aiming for 7 to 8 hours on most days. Sleep is a non-negotiable part of his routine, contributing to both physical and mental recovery. Stress Management: He admits he hasn’t mastered the art of stress management. But instead, has matured in every other aspect. He tries to strike a balance between challenges and enjoyment. He says he doesn’t have crazy goals. He often visits the sea and considers it to be a meditative space where he finds solace and tranquillity. Experiments with Health Challenges: The CEO is also known for his ever-experimenting spirit. He tries different habits for a short period and incorporates them into his routine if they prove to be beneficial. To wrap up, Nithin Kamath's approach to fitness and health is not just a routine; it's a lifestyle. Such a commitment undoubtedly fuels his success in the dynamic world of finance and all his other endeavours. For those aspiring to achieve similar heights, perhaps the first step is to take a leaf out of Nithin Kamath's fitness playbook.
Learn more
He is 58 but looks like he is 28! Meet Chuando Tan
At 58, he looks no older than 28! The fashion photographer, model, actor, and author from Singapore, has captured global attention for his remarkably youthful appearance that defies conventional aging. This youthful appearance is not because of Wizardry, Sorcery, or Magic! All credit goes to... You guessed it… good old discipline, and a healthy lifestyle. As boring as it sounds, a disciplined lifestyle centered on strategic exercise, mindful nutrition, and stress management has enabled Tan to develop a comprehensive approach to promoting longevity and preserving his youthful vitality. His regimen offers invaluable insights into the potential mechanisms underlying aging and longevity, providing a roadmap for those seeking to maintain their youth and vitality as they age. Tips for Preserving Youth and Promoting Longevity: Incorporate a balanced exercise routine that combines strength training, cardiovascular workouts, and low-impact activities like swimming to support overall physiological health, reduce inflammation, and enhance metabolic function. Prioritize a protein-rich, low-carbohydrate diet focused on whole, nutrient-dense foods like eggs, oatmeal, fish, and lean proteins like chicken. Avoid processed sugars, refined carbohydrates, and highly processed foods, as they can contribute to inflammation and accelerate aging. Manage stress levels through fulfilling creative pursuits, mindfulness practices, or other activities that promote emotional well-being, as chronic stress can lead to oxidative damage and accelerated aging. Establish a consistent skincare routine that includes gentle cleansing, moisturizing, and sun protection to maintain skin health and prevent premature signs of aging. Stay hydrated by drinking an adequate amount of water throughout the day, as proper hydration supports skin elasticity and overall bodily functions. Consider the potential influence of genetics on longevity and healthy aging, as individual responses to lifestyle interventions can vary based on genetic factors. Now, if you’re thinking: well, nothing special about this routine, think again. Remarkable results can be achieved through the simplest of practices, much like a master artist's work – they may use normal brushes and paints, but the result is a breathtaking masterpiece. While Tan's approach aligns with conventional health practices, his remarkable ability to maintain a youthful appearance at 58 highlights the profound impact that a holistic lifestyle can have on promoting longevity and preserving vitality as we age.
Learn more
Can a Natural Molecule from Coffee Improve Muscle Function in Aging?
If I told you that a cup of coffee could make you stronger, would you laugh or call me ridiculous? Well, it turns out there's some truth to it. Hear me out for a second! Trigonelline, a compound found in coffee, decreases in our bodies as we age. However, increasing its levels can enhance physical performance. Researchers from Nestlé Research in Switzerland and the Yong Loo Lin School of Medicine at the National University of Singapore (NUS Medicine) with other institutions, have discovered that trigonelline can help combat SARCOPENIA! No, that’s not a new cuss word (though it sounds like it could be). It’s actually much worse—it refers to the gradual loss of muscle mass and function, a significant health issue, especially among older adults. Scary, huh? But, the really cool thing is, that Trigonelline is not only found in the body but also in foods like coffee and fenugreek seeds. And if you’re thinking… I’ve got you covered. I’m gonna get a tad bit technical here! As we age, our cells change, including reduced mitochondrial function and lower levels of nicotinamide adenine dinucleotide (NAD+), a molecule essential for energy production. These changes lead to muscle weakening. The researchers found that lower trigonelline levels are linked to sarcopenia in older people. In studies with animals, giving trigonelline helped improve some effects of sarcopenia. It increased NAD+ levels, boosted mitochondrial activity, and helped maintain muscle function. This suggests that trigonelline could be used as a supplement to help prevent muscle decline with age. Now, let’s quickly look at the key findings of the study! In the tiny worm C. elegans, trigonelline improved mitochondrial function, reduced muscle loss, and increased lifespan and mobility. In male mice, trigonelline improved muscle strength and reduced fatigue. These results are a clear indication that trigonelline could be a useful supplement for addressing age-related muscle decline. So, the question is: will drinking coffee alone suffice? Because, in that case, I’m sold, I could dive right in! But, unfortunately, that is not the case! Drinking coffee alone won’t be enough, but trigonelline supplements might help. This molecule plays a crucial role in cellular metabolism and aging processes. Assistant Professor Vincenzo Sorrentino from NUS Medicine said: “Our findings show that trigonelline is a new way to boost NAD+ levels. This could lead to new treatments for healthy aging and age-related diseases.” “We found that a natural molecule from food can interact with key aging processes. The benefits of trigonelline on cell metabolism and muscle health during aging are very promising,” said Jerome Feige, Head of the Physical Health department at Nestlé Research. While we may not be able to rely solely on our morning brew to turn us into muscle-bound superheroes, there's undeniable potential in the power of trigonelline. So, next time you sip your coffee or sprinkle fenugreek seeds on your salad, remember you’re not just indulging in a tasty treat—you're giving your muscles a little extra love. But let's not forget: no supplement can replace the importance of a healthy lifestyle. With more research and development, who knows? Maybe one day we’ll have coffee-flavored fenugreek supplements lining our shelves, offering a tasty and effective way to combat the woes of aging muscles. Until then, keep sipping, keep moving, and keep believing in the magic of science and a good cup of joe.
Learn more
Namita Thapar - The Daily Routine of the Shark
Time is often the scarcest resource. Namita Thapar emerges as a true exemplar of how one can use her time wisely to blend a thriving professional life with an unwavering commitment to health and fitness. As an entrepreneur, investor, and television personality (Shark Tank India), Namita's journey is not confined to boardrooms and television studios. It extends to the gym, the yoga mat, and the dining table. Let's delve into the intricate fitness routine of Namita Thapar, her dietary preferences, and the valuable lessons for striking a balance between successful career and personal well-being. Fitness Routine: A Symphony of Cardio, Strength, and Serenity Namita's fitness routine is a blend of cardio, strength training, and yoga. Her dedication to a healthy lifestyle is evident in the diversity of her workouts. From heart-pounding runs and cycling sessions to the tranquillity from yoga, Namita relishes an approach that tests her physically and nurtures her mental well-being. Fitness Regimen: Cardiovascular Training: Namita's cardio includes running, cycling, swimming, and elliptical training. Strength Training: Namita incorporates a variety of exercises, ranging from bodyweight movements to free weights, resistance bands, and machine-based workouts. This diversity ensures a balanced development of strength and endurance. Yoga for Mind-Body Harmony: Namita engages in various forms of yoga, namely Vinyasa, Hatha, and Yin yoga. This not only enhances flexibility and balance but also counterbalances the intensity of her other workouts. Outdoor training: Namita loves outdoor activities like hiking and swimming adding a refreshing dimension to her routine. What sets her apart is the wisdom to listen to her body, incorporating rest days when needed. Dietary Habits: A key pillar of Namita's health is her dietary discipline. Her nutritional choices are rooted in a balanced diet. She adds plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. She avoids processed foods, sugary drinks, and foods with excessive saturated fats. Namita adheres to a dietary philosophy that sacrifices sense-gratification for long-term well-being. Are you looking for a customized diet plan? Find the top dieticians in the country down below: Motivation Tips: Insights for Aspiring Fitness Enthusiasts Namita Thapar's journey is not merely a testament to physical prowess. She is also a source of inspiration for fitness enthusiasts. Here are some tips drawn from her approach: Joy in Movement - Find joy in your workouts; Don’t treat exercise like a chore. Realistic Goal Setting - Set achievable goals to avoid overwhelming yourself. This is THE approach for sustainable progress. Consistency is Key - Dedicate time daily. Even 30 minutes every day can significantly impact. Companionship in Fitness - It’s always better to have a workout partner. This drives mutual motivation and accountability. Track Your Progress - Seeing your achievements is a powerful motivator and helps you see where you lack progress. Additional Tips: Beyond Namita's fitness routine and dietary choices, there are a few other things that contribute to her well-being: Adequate Sleep - Prioritize sleep. Aim for 7-8 hours per night. Stress Management - Implement stress management techniques such as meditation or visiting a calm location to safeguard mental health. Hydration - Stay hydrated. Consume at least 3 to 4 litres of water throughout the day. Listening to Your Body - Above all, listen to your body. Recognise and respect when it craves rest. This prevents burnout and enhances recovery. In Conclusion: Namita Thapar’s fitness regimen covers all the necessary areas of well-being. Her commitment to balanced dietary choices and motivational insights reflects on her career as we can all see. Her approach of emphasizing joy in movement, realistic goal-setting, and self-care, stands as an inspiring guide for aspiring fitness enthusiasts looking to achieve professional and personal goals.
Learn more