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How You Age Is More Important Than When
When Do You Start To Feel The Effects Of Aging? Let’s begin with the inconvenient truth no one quite tells you in your twenties - aging doesn’t wait for a big moment. It doesn’t throw you a surprise party with a cake shaped like a knee brace or wake you up on your 40th birthday with a sore back and no explanation. Instead, what it actually does is tiptoe in quietly and play around with your cellular blueprint while you’re busy living your life. It does this by making subtle adjustments to your energy, skin, digestion, mood and metabolism until one day you’re squinting at a screen you once read with ease or wondering when you became the kind of person who checks restaurant menus for fibre content. But here’s where the plot twist lives. Just because you can’t see aging happen, doesn’t mean it’s not negotiable, because it absolutely is and the question worth asking isn’t when it starts, but how you’re dealing with it when it does. Aging Genetics vs. Lifestyle Sure, your DNA might hand you a few cards at the table, but lifestyle is how you play those cards and that includes the meals you eat when no one's watching, how often you move your body when it’s tempting to stay horizontal, how well you sleep when scrolling is easier than resting, and how you speak to yourself when things don’t go your way. Your choices, more than your chromosomes, shape the speed and the flavour of your aging. Healthy Longevity Habits Let’s clear something up quickly - you don’t need to drink green sludge, lift tyres or start every morning with a cold plunge in order to age well, because longevity isn’t built in extremes. It’s built in the subtle, almost invisible choices that quietly stack up behind the scenes, like choosing to take the stairs when the lift groans too slowly, or swapping your fourth cup of chai for a glass of water because your kidneys also deserve some attention. When it comes to food, think less about diet trends and more about food traditions - like the ones where fermented things were normal and fibre wasn’t something you had to Google; where a handful of soaked nuts in the morning did more for your body than half the supplements you bought on sale, and where chewing slowly was not mindful eating but just common sense taught by your grandmother. And perhaps most importantly, let go of the perfection myth - you do not need to do all of this perfectly, you just need to keep doing it consistently, imperfectly, quietly, and with enough curiosity to notice that the days you treat your body well are usually the days it behaves less like a moody teenager and more like a team player. Mindful aging Practices Now while we’re all busy moisturising our faces and counting our macros and micros, let’s not forget that aging doesn’t happen just in your body - it happens in your breath, your thoughts, your reactions, and the way you carry your disappointments. This is why mindful aging is not a buzzword or a Pinterest aesthetic but an actual, practical strategy for keeping your inner landscape as fresh as your outer glow. Mindful practices like journaling, breathwork, meditation, or even just watching the sky without checking your phone are not indulgences; they are manual resets for a system that was never designed to be switched on 24/7. Conclusion - The quality, as it turns out, is not measured by how much you’ve accomplished or accumulated, but by how well you’ve listened to your body, how kindly you’ve treated your mind, how often you’ve chosen nourishment over numbing, and how bravely you’ve kept evolving. Because, ultimately, every single day, your cells are aging, choices are being made, your future is being built and you are the architect, the caretaker and the entire design team rolled into one. So the next time someone asks your age, maybe smile and say it proudly, not as a number but as a story in progress - one where you’ve chosen to age slowly, wisely, and on your own beautifully unhurried terms. FAQs- 1. What is the most important thing to do as you age? The most important thing is to stay consistent with small, healthy habits. Regular movement, nutrient-rich meals, good sleep and stress regulation help your body maintain function and reduce age-related decline. 2. Can lifestyle choices impact how you age? Yes. Lifestyle factors such as diet, exercise, sleep, and stress management have a greater impact on how you age than genetics. Making conscious, daily choices helps slow physical and cognitive decline significantly. 3. How do supplements support healthy aging? Supplements can fill nutritional gaps, support energy production, improve brain and heart health, and help repair cellular damage. They are especially useful when diets fall short or absorption decreases with age. 4. Is it possible to slow or reverse aging? While reversing aging is not entirely possible, slowing it is. Through consistent habits, reduced inflammation, nutrient support and mindful living, you can delay many of the visible and internal signs of aging. 5. What role does inflammation play in aging? Chronic inflammation accelerates aging by damaging cells, tissues and organs. It contributes to diseases like arthritis, diabetes, and heart conditions. Managing inflammation through diet, stress control and antioxidants helps support graceful aging.
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The Longevity Molecule That Mimics Fasting
Introduction We have all heard of this line- move! Exercise! Get going or you will not age well. That is definitely true, but what about people who genuinely cannot move freely or suffer from neurodegenerative disorders like Parkinson’s or Alzheimer’s or have to deal with dementia- where they forget intricate, little details that make their whole day a normal, routine occurrence? Movement by itself is a massive effort and getting enough exercise on a regular basis can feel like an insurmountable trek to the summit of Mt. Everest. But, researchers have finally found a work-around for such folks- they are testing the viability of using a compound that amps up metabolism to a super high level, minus the dehydration and extreme physical exhaustion. This is LaKe- a compound that breaks down to form lactones and ketones in the blood and studies have shown that an increase in the level of both of these molecules can cause the body to rev up its metabolism- as it is super similar to engaging in intermittent fasting and strenuous exercise (like running for 10 km straight, without breaks on an empty stomach). What is LaKe? Researchers at the Aarhus University in Denmark have developed LaKe- an ester-based compound that breaks down to give lactones and ketones in the body. With greater levels of both molecules in the blood, there is a marked downward shift in the production of ghrelin- a hormone that causes you to get hungry and can increase your appetite. With ghrelin mostly out of the picture, you don’t eat as much and your body assumes that you are fasting and begins to break down fat to use as fuel for energy. This directly translates to lesser amounts of free fatty acids in the blood and better heart health in the long term. How Can LaKe Help? Three researchers- Thomas Poulsen, Professor Mogens Johannsen and Thomas Poulsen, Professor Mogens Johannsen who have studied metabolism in great detail over the last decade decided to work together to synthesise a compound that would be a good supplement to take regularly, for people with weak hearts or who suffer from movement disorders. These individuals need exercise but cannot get it daily. Even a well managed diet can only give a very minute, finite amount of lactones and ketones for the body to work with. This concentration by itself is not enough for promoting better fat metabolism. The lactones themselves can also possibly help individuals who suffer from dementia or other neurodegenerative disorders- as a key feature is low cellular energy with such conditions. This can worsen forgetfulness or cognitive decline too over time. The lactones can break down to give lactate- which is a great alternative source of energy for the brain to use, instead of depending solely on glucose (whose levels begin to wobble because of poorer metabolism with advancing age). Since LaKe breaks down to give ketones like beta-hydroxy butyrate, it can indirectly influence the NAD+/NADH ratio in cells and cause an increase in the amount of NAD+ available to cells for usage. This is also how LaKe simulates the positive effects of intermittent fasting. So, using LaKe may help in increasing NAD+ reserves in the body and promote better cellular healing and longevity related mechanisms too. Conclusion Supplementing with LaKe can be a boon for folks who cannot exercise on a regular basis, but still need the regular movement to keep their heart and brain healthy. LaKe breaks down to give lactones and ketones and this can increase fat breakdown and reduce ghrelin production. The one crucial aspect of fasting is the increase in autophagy related pathways. Studies with LaKe on mice have been extremely promising, which is why human clinical trials have begun now. It hence remains to be seen how these human clinical trials with LaKe progress and if supplementing additionally with NMN can help magnify the positive effects of LaKe itself. While they won’t interact directly with each other, there is enough evidence to show that they can indirectly influence metabolism in a good way and that is what we ultimately want, right? FAQs 1. How does LaKe replicate the benefits of fasting? LaKe breaks down to give lactones and ketones- which help reduce ghrelin production and increase lipolysis in the body- which is why it is so heart friendly and good for your metabolism too. 2. What are the anti-ageing effects of LaKe? Lactones can break down to give lactate- which is a good source of alternate fuel for the brain. Ketones like BHB can help increase NAD+ levels indirectly, by influencing the NAD+/NADH ratio. All of these translate to better cellular health and longevity for you. 3. Does LaKe work without dietary changes? LaKe can help increase lactone and ketone levels, which are otherwise present in very low amounts if you eat a balanced diet daily. Hence, there is no need for severe caloric reduction or prolonged fasting either, as these dietary restrictions don’t help older folk with chronic ailments. 4. Who should consider LaKe for longevity and metabolic health? Anyone who suffers from heart issues or has movement and neurodegenerative disorders may be an ideal candidate for regular supplementation with LaKe. But, please remember that this molecule is NOT presently available for usage by the general public. It is still being studied. 5. Are fasting mimetics safe to take long-term? You should talk to your doctor about taking any additional supplement. Plus, any substance that will influence your metabolism should NOT be taken long term and should be cycled appropriately. This is so that you don’t gain excessive weight when you are off it or your blood glucose levels don’t go all over the place and your body does NOT become overly dependent on it.
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What 10,000 Steps Don’t Tell You (But Your Mitochondria Will)
Has Anyone Lost Weight Walking 10,000 Steps A Day? Walking 10,000 steps each day has become a celebrated benchmark in wellness culture, a milestone on digital trackers that feels like proof you are active, but the maths of weight loss simply does not add up in most cases- for example you may hike through bustling streets, step-counting zealously while scarfing down late evening samosas because the calories still outpace your modest burn, leaving you frustrated and stuck on the scale. What that popular 10k target does NOT communicate is that it rewards movement quantity but may fall short in stimulating the kind of cellular change necessary for real metabolic improvement. So if someone reports weight loss by hitting their step goal, it may often be tied to changes in diet or overall calorie reduction rather than step count alone. This is why coaches now stress that 10,000 steps will feel helpful, but will not tell you anything about whether your fat-burning engines are actually upgrading themselves behind the scenes. Exercise For Mitochondrial Health Let’s imagine your mitochondria as tiny personal trainers inside every cell, whispering “Keep going” as you climb stairs, jump, lift or resist gravity, and when you stick with merely gentle walking your mitochondria stay cozy but uninspired. Subtle shifts in your exercise routine that introduce zone 2 cardio, short bursts of exertion or resistance stimuli will challenge those mitochondria into making more copies of themselves, increasing density, improving resilience and elevating your basal metabolic rate without drama, pain or the need for intense marathon training. Deep Energy Optimisation Tips Now you might ask - how do I provide my mitochondria with the kind of nutritional, movement-related stimuli they love most-and not just in theory but amid long commutes, irregular meals and family chaos. So, here are deep optimisation tips that target cellular energy production rather than just surface‑level movement which are surprisingly feasible in Indian daily life, even with reasonable constraints. Prioritise nutrition rich in antioxidants and mitochondrial co‑factors, common in Indian diets like spinach, turmeric, ginger, lentils, small portions of fatty fish or eggs if non‑vegetarian, high‑fibre legumes and nuts on a daily basis and try to include most of these food groups in each meal. Nutrients such as CoQ10, magnesium, B‑group vitamins and polyphenols will support enzymatic reactions that help mitochondria generate ATP more efficiently, reducing fatigue and supporting slow metabolism reversal, without reliance on one‑dimensional step tracking and for that- you could think about taking good quality supplements (after your doctor gives you the okay, that is). Functional Fitness For Energy Next let’s talk about functional fitness, a concept many Indians resonate with even if they haven’t heard the term- because functional movement is embedded in daily lives: bending to pick up a baby, hauling shopping bags, scrubbing floors or cycling through a market, and when these actions combine with resistance and variation they become mini strength training sessions that help your mitochondria thrive far more than repetitive treadmill steps could ever hope to. Functional fitness includes squats, pushing motions, carrying weight in varied postures, rotational movement and vertical engagement such as climbing or balancing. All of these actions fire multiple muscle groups and signal to your muscle cells that energy demand will be irregular- and that your mitochondria should prepare accordingly by building capacity, responsiveness and endurance, making energy production richer, cleaner and more sustainable in the long run. Conclusion So here’s what 10,000 steps really tells you- it tells your device you moved your legs a lot, it gives you a quick dopamine hit, and it may make you feel virtuous, but if you truly want lasting energy, improved metabolism and resilience then your mitochondria must be your real focus. The reason is simple and incredibly fundamental- they hold the power to determine how well your body uses fuel, recovers from stress and prevents gradual metabolic decline. By thinking of mitochondria as mini engines needing care rather than defaulters giving passive mileage, you shift from counting to caring, from short-term points to sustainable potential, and from accidental movement to intentional, intelligent energy design. So walk, yes, but walk with purpose. Move, yes, but move with depth. Support your mitochondria, because they are the unsung heroes of your daily vitality- and they speak the language steps can never even begin to accurately measure. FAQs 1. Can strength training improve mitochondrial density? Yes. Strength training involving resistance lifts or functional movements signals muscle cells to increase mitochondrial density, supporting greater energy production, improved recovery and elevated metabolic flexibility, especially effective when resistance is paired with endurance work. 2. What’s better: steps or zone 2 cardio for energy health? Zone 2 cardio, such as brisk walking or easy cycling at a moderate heart rate, triggers mitochondrial biogenesis more effectively than random step‑count alone. Steps count movement, but zone 2 improves cell energy production more deeply. 3. How can I optimize workouts for cellular health? Include a mix of moderate endurance, tempo or interval resistance, varied postures and recovery periods. Add nutrient‑rich whole foods, hydration, sleep and rest days so your mitochondria have signals and resources to build efficiently. 4. What are signs of poor mitochondrial function despite daily steps? Persistent fatigue, muscle weakness, difficulty recovering, brain fog, blood sugar swings or poor endurance indicate mitochondria are not efficient, even if you hit step goals regularly. 5. Can HIIT or resistance training enhance mitochondrial function? Absolutely. HIIT and resistance training stress mitochondria via short bursts that demand quick energy responses, prompting them to adapt by improving density and function beyond what steady walking alone can achieve.
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You Age Daily. Your Supplement Stack Should Match That Energy!
Supplements To Slow Aging- Let’s stop pretending that aging shows up with a drumroll and grey hair on your fortieth birthday, because the truth is, it arrives like a quiet houseguest, slowly changing things in the background while you go about your business. It subtly drains your energy, slows your recovery, dulls your skin and invites a parade of small complaints that feel too minor to take on seriously, yet are too persistent to ignore. This is exactly why waiting for visible signs of decline before taking action is like fixing your roof only after the rain gets in. Supplements, especially those aimed at longevity, are not emergency tools that swoop in when the damage is done. They are more like quiet daily assistants, working in the background while your brain handles life’s bigger chaos. For us Indians juggling irregular schedules, nutrient-depleted produce, air that tastes like exhaust, and stress that comes pre-installed with adulthood, this becomes less about optimisation and more about basic upkeep. Daily NAD+ Support- The problem is that NAD+ doesn’t last forever, and by your late twenties, your natural levels begin to drop, slowly at first but eventually quite noticeably, especially if you are someone who is running on coffee, processed food, screens, sleep debt and general overcommitment, which, let’s be honest, describes most of us. NMN supplements act as precursors to NAD+, helping your body naturally produce more of it without reinventing the wheel. Unlike quick energy fixes that spike and crash, NMN fuels deeper cellular processes supporting everything from sharper brain focus to faster muscle recovery. Best Combination Of Vitamins To Take Daily- There is no shortage of flashy supplements trying to promise better skin, sharper brains or eternal youth, but the truth is, your body runs on the fundamentals, no matter how advanced your wellness routine may get. Add magnesium, preferably in glycinate or citrate form, because it supports over 300 enzymatic reactions in the body - including sleep, muscle recovery, hormone balance and stress regulation, yet most people remain chronically deficient without realising it until the symptoms show up as fatigue, irritability or poor recovery. Vitamin C supports more than just your immune system; it plays a role in collagen synthesis, skin health, wound healing and antioxidant protection, while omega-3 fatty acids help reduce inflammation, support cardiovascular function and keep your brain from feeling like a rusted processor at 3pm. Longevity Protocol For Energy- Longevity-driven energy comes from the mitochondria, the tiny powerhouses inside your cells that convert food into usable fuel. Like everything else, they slow down with age unless you give them specific support through nutrients like CoQ10, L-carnitine and alpha-lipoic acid. Hydration also plays a role, and while plain water is great, adding trace minerals or electrolytes can elevate your energy by improving cellular function, supporting nerve signalling and preventing the kind of low-grade fatigue that no amount of caffeine can fix. Especially in the Indian context, where modern living puts a strain on biology in ways we barely notice until it’s too loud to ignore, building a supplement stack that reflects your reality is one of the most intelligent forms of self-care you can practise, not because it’s trendy, but because it works. Conclusion You do not age once a year, you age every morning when your cells wake up and decide how well they’re going to handle today’s demands, and that decision is shaped not by your skincare or your gym streak but by the nutrients, molecules and compounds you give your body as tools to perform, repair and regenerate on its own timeline. If you understand this, then supplements stop being optional; they become daily instruments of self-respect, small choices that reinforce the idea that your future health is being built right now, meal by meal, scoop by scoop, moment by moment. You don’t need perfection, you don’t need to take twenty capsules a day or follow a Silicon Valley influencer’s protocol. You just need to choose wisely, stay consistent and listen to what your body is asking for before it gets too late. FAQs- 1. Do you need supplements as you age? Yes. As you age, your body’s ability to absorb nutrients decreases while cellular wear and tear increases. Supplements help bridge nutritional gaps and support energy, cognition, immunity and recovery. 2. What supplement gives you the most energy? NAD+ precursors like NMN or NR, along with CoQ10 and magnesium, offer sustained energy by improving mitochondrial function. These help your body produce energy more efficiently rather than relying on stimulants. 3. Can I mix all my supplements together? It depends. Some supplements pair well together, like vitamin D3 and K2, while others may interfere with absorption. It's best to space out minerals like iron and calcium and consult a healthcare provider if unsure. 4. How does NAD+ support daily aging defenses? NAD+ fuels cellular repair, DNA protection and energy production. As NAD+ levels drop with age, replenishing it helps your body fight fatigue, inflammation and cognitive decline from the inside out. 5. What’s the ideal time to take longevity supplements each day? Morning is ideal for most energy-boosting supplements like NAD+ precursors and B vitamins, while magnesium, TMG, melatonin or adaptogens are better taken in the evening for rest and recovery.
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Trans-resveratrol vs Resveratrol - Which one is better for you?
Introduction Resveratrol is a polyphenolic compound that plants produce when they are attacked by pests. A very well known source is the Japanese Knotweed plant, which produces large amounts of this compound for self-defense. So, think of it as something that improves plant immunity. Dr. David Sinclair - a giant in the longevity and wellness scene is a huge advocate for resveratrol and its potent benefits. Since it is a very good antioxidant, the production of superoxides is reduced- meaning less damage to cellular DNA and better functioning of cells is a given. What Is The Difference Between Trans-Resveratrol And Resveratrol?Resveratrol is a compound that comes in 2 different orientations- towards the left and the other one towards the right. They are called the cis- and trans-forms of compounds. Normally, even if they are structurally the same, the difference in orientation can mean a huge change in how they will be taken up by cells- ie. their bioavailability. The trans-form of resveratrol is 30 times more bioavailable than the normal cis-from. The trans-form is more commonly found in yoghurt, while the cis-form is easily available in grapes and berries- especially their skin and in peanuts, in dark chocolate and in pistachios. Resveratrol is well known for its beneficial effects on the heart, the circulatory system - all of which can help the brain, the heart, the liver and kidneys work better. Trans-resveratrol is more potent in general and so has marked anticancer, antioxidant and anti-inflammatory properties and it is what is added in supplements. Trans-Resveratrol vs. Resveratrol Absorption RateTrans-resveratrol is more easily absorbed by the body, when compared to the cis-form, but absorption and bioavailability studies have shown that oral bioavailability is normally on the lower end, even if almost 75% of the given dose is absorbed readily. Trans-Resveratrol vs. Resveratrol For LongevityHundreds of studies have shown that resveratrol is a natural compound that does a lot of good in chronic conditions - especially when there is chronic inflammation involved. Longevity is a great goal to be working towards for sure, but just living long is never enough. You need to live for long AND stay disease-free. Now, that should be a priority. Both forms are good for the ventricles of the heart, for better cerebral blood flow, helps the liver cells function better due to its high antioxidant content, helps protect the beta cells of the pancreas- which is how glucose levels will be regulated and insulin insensitivity will get better over time. They also has this innate ability to activate proteins called Sirtuins- short for SIRT, that are responsible for ensuring that cellular DNA does not get damaged, it promotes autophagy, helps reduce active inflammation, helps in vascular remodelling and lastly- regulates cell death and function. SIRT1 is a specific protein that is activated by both, and low levels have been linked to greater levels of inflammation and metabolic disease. Autophagy is a process where dysfunctional cells are removed and their parts or organelles are recycled- all in an effort to improve cellular health. Trans-Resveratrol vs. Resveratrol For Inflammation-Both forms are effective against inflammation, which is why it is a great treatment option for autoimmune conditions like rheumatoid arthritis, diabetes, lupus, inflammatory bowel disease etc. ConclusionResveratrol is a compound that is a stilbene- which is an aromatic hydrocarbon that is made by many plants. It is mostly employed in immunity, though the scope for use is much wider when it is used as a supplement. Thousands of pre-clinical studies have shown that resveratrol is a compound that has anti-inflammatory and antioxidant properties - all of which ensure that there is minimal cellular damage. It is especially pretty useful for menopausal women who deal with bone loss and heart disease due to a massive reduction in hormones. Resveratrol is normally found as two isomeric forms, but the trans-form is more easily taken in by cells, when compared to the cis-form, due to the slight difference in orientation. But, it doesn’t mean that the cis-sibling is useless. FAQs1. What is the difference between Trans-Resveratrol and regular Resveratrol?Trans-resveratrol is one kind of isomer of resveratrol, while the cis-from is the other one. Their orientations differ, which is why one form is more easily absorbed by cells while the other one is not. 2. Which form of Resveratrol is more bioavailable and effective?The trans-form is more bioavailable, which means it can be absorbed more easily, when compared to the other isomer. 3. Can both forms of Resveratrol help with brain function and cognitive health?Yes, both cis and trans forms of resveratrol are helpful for the brain. A 75 mg/day dose was supposed to be pretty effective in improving blood flow to the brain in both diabetic and postmenopausal individuals. 4. Are there any major differences in dosage recommendations for each form?Trans-resveratrol is more often found in supplements, while the cis-form is found in smaller concentrations. A minimum dose of 75mg/day is beneficial, though most supplements come in much higher dosages- like 250 mg for example. 5. Are there any side effects or risks associated with either form?Trans-resveratrol can improve blood flow and hence it should not be used when someone has blood clotting disorders and since it is chemically similar to oestrogen - which means it can make hormone dependent cancers worse than before.
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All You Need To Know About Ca-AKG
Introduction We all know that the mitochondria is the powerhouse of the cell - we had to learn it by rote in school. Alpha ketoglutarate is a necessary metabolite for a number of processes that occur in the body- production of ATP, protein synthesis from amino acids, DNA regulation and expression, the ability of cells to stay as stem cells or to differentiate into specialised types and to help reduce the production of superoxide radicals, just to name a few. Since it is mainly required in the energy production department, the muscle cells which are metabolically very active benefit the most, when you supplement with AKG. But, AKG by itself is very unstable, which is why it is sold as a mineral salt- Ca-AKG or calcium salt of AKG is a great way to ensure that you get enough calcium and AKG to meet your nutritional needs because AKG, like NAD+ levels tend to reduce dramatically as you age. PLus, Ca-AKG is way more bioavailable than when you take just AKG alone. Does Ca-AKG Improve Mitochondrial Health? Yes, since AKG helps kickstart the Krebs cycle, more energy can be produced efficiently, while also helping the mitochondria function better by reducing oxidative stress. The mitochondrial membrane needs to have a particular potential and environment to work in. Also, Ca-AKG can help cells recycle old and damaged cell parts like mitochondria by a process called ‘mitophagy’. This ensures that the mitochondria already present are in good shape to work well. Best Time To Take Ca-AKG For An Energy Boost Ca-AKG can be taken in the morning after breakfast, so you get a boost in energy, but it can also be taken just before a workout, to give your muscles a chance to work better and to help them recover faster after a punishing workout. The only thing to remember is that you will need to take it at the same time everyday for the best results. How Does Ca-AKG Support Cellular Health? Ca-AKG helps mitochondria work better, and ensures that amino acids get broken down in the right way. Inflammatory pathways are normally regulated by cytokines like NF-kappa B and interleukins. Ca-AKG actively tries to reduce inflammation by influencing their synthesis itself. Muscle cells have better respiratory response and hence they can move better. Ca-AKG For Improving Metabolic Health Recent studies have shown that Ca-AKG can help in regulating blood glucose levels. It definitely does have some kind of therapeutic potential. Conclusion Ca-AKG has been used in medical settings to help people who deal with hyperparathyroidism, which can cause dangerously high levels of phosphate ions to accumulate in the blood. It is also very helpful for people who want to build muscle, as it can help increase calcium concentrations that decrease due to whey supplementation. It has also been used to treat kidney disease. Combine this with its anti-inflammatory and antioxidative properties and you have a powerful supplement that has potential anti-aging effects on your cells. Its effects have been well studied in animal models anyway and when humans supplement with at least 1000 mg per day for 7 months, there was a significant lifespan increase that was noted- almost years more for women and 8 years longer for men. FAQs 1. What is Ca-AKG, and how does it work in the body?The Calcium salt of Alpha ketoglutarate is helpful for regulating and even reducing chronic inflammation. Ca-AKG does this by reducing the amounts of inflammatory cytokines produced by cells- notable IL10. It also provides a framework for energy to be produced by the mitochondria, as it is a raw material needed to make ATP. It also helps in regulating DNA expression and has potent antioxidative properties. 2. Can Ca-AKG be taken with other supplements like NMN or resveratrol?Yes, when taken together, all these supplements work pretty synergistically- they help the body make more energy, help in promoting repair mechanisms and are especially useful in ensuring that muscles work well and have all the resources needed for their function, as they are super metabolically active cell types. 3. Who should avoid taking Ca-AKG—are there any contraindications?If you are on medications that reduce blood pressure or are on calcium channel blockers, then you should definitely talk to your doctor before taking this medication. The additional calcium can mess with the kidneys, heart and brain in a lot of ways, but these are considered very rare. 4. When is the best time to take Ca-AKG—morning, pre-workout, or night?Ca-AKG is great for promoting muscle function and gets you off to a flying start because of how it can help your cells make energy. So, you should take it 30 minutes before a workout or after breakfast- whatever works for you. 5. What is the recommended dosage of Ca-AKG for different health goals?You can take 500 mg per day - it is safe for use as it is a versatile supplement which will help you achieve all of your health goals- more energy, better muscle recovery, better cellular health and less inflammation.
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8 Longevity Supplements You Need To Know Of, Stat!
Introduction We all know that aging is an inevitable process and while we hope to mature and shoulder more responsibilities, we often think that there is nothing we can do to age better or slow its rate. That is where most of us go wrong- we give up in the face of inevitability. There are a lot of people who say that age is just a number but it is high time you believe it. You may have heard stories of an old man running a marathon with ease, or an old woman giving birth to children, when she is in her late 50s. That begins by paying close attention to the food we eat, understanding the importance of being physically active and knowing when to pause and rest. The good news is - healthy aging does NOT need to be a myth and here are 8 reasons you need to know of- in the form of supplements, that are designed to help you achieve most of your health goals, if you put in the effort that is really needed at each stage of life. Top 8 Longevity Supplements For Healthy Aging and Peak Performance Supplements have long been doubted for their ability to actually be of any help. We do agree that supplements will not help you out exclusively, but if you do almost everything right in a day, then supplements will definitely give you a healthy push to achieve more. Let’s look at 8 different supplements that are actually great for your body- simply because they are the same compounds that are innately synthesised within, most of the time. Other supplements help your body synthesise those necessary compounds, as they function as important precursors. NMN - Nicotinamide Mononucleotide is a precursor molecule for NAD+ that is normally synthesised in your body by all cells for proper functioning. You may wonder why supplementing with NAD+ is not recommended. The reason is simple- due to its large molecular size, it does not enter cells, which is why supplementing with the precursors makes more sense. These compounds are way smaller in size and once they enter cells, they can be rearranged to form NAD+, which can then be used to run a variety of cellular processes- the most important ones being DNA synthesis and repair, while serving as an energy source in general. NAD+ levels tend to stagnate as we get older, but they get used up in increasing amounts, as maintenance gets costlier. This is why it is a good idea to supplement with NMN- as you are giving your body a fighting chance and the resources to take care of itself. A dosage of 500 mg-1000 mg is safe enough to be consumed on a daily basis, but beginning with the lower dose is always a good idea. Resveratrol - Resveratrol is a plant based polyphenol that is mostly found in certain fruits and nuts- especially their skin in some cases. Many studies have shown that resveratrol has 2 configurations- cis- and trans- forms respectively and that it has potent anti-inflammatory and antioxidative properties. Trans- resveratrol is more easily absorbed by the gut as it is way more bioavailable, when compared to the cis-form. This compound is pretty famous because it is commonly found in wine- which is where the saying ‘a glass of wine everyday is good for your heart’ comes from. Resveratrol is great for circulation in general. Igt plays an important role in conferring immunity in plants, which is why it is a great immunity booster for you too. Trimethylglycine- Betaine TMG or TriMethylGlycine is a triple-methylated version of glycine- the smallest amino acid that can be derived from your diet and is synthesised in the body too. Betaine TMG can give away all of its methyl groups, which are used extensively in hundreds of reactions and pathways in the body. One of its main functions revolves around regulating levels of another amino acid in the body- called homocysteine. An increase in homocysteine can mean trouble in the body. But, with the addition of a methyl group, homocysteine gets converted into methionine- an amino acid which is pretty harmless. Glycine also functions as an inhibitory neurotransmitter in the brain, helping you relax, which is why TMG is a great addition to our routine if you would like to destress. Apigenin - Apigenin is also a plant based flavonoid that can be found in herbs like parsley, thyme, oregano, in flowers like chamomile and in greens like spinach, onions, tomatoes and in some fruits like cherries, oranges and grapes. Apigenin is good at ensuring that NAD+ reserves are retained because it can stop the expression and subsequent activity of CD38- a protein that is found on the surface of many cells. CD38 normally brakes NAD+ to handle other cellular signalling requirements, but with apigenin in place, this does not happen. More NAD+ means more energy for you, which translates to better everyday performance. Ca-AKG - Calcium salt of Alpha Ketoglutarate (AKG) is a molecule that is necessary for the mitochondria to produce energy in the form of ATP molecules, efficiently. But, AKG by itself is very unstable, which is why coupling it with calcium extends its shelf life and improves its bioavailability. Ca-AKG behaves like a hormetin- which means it triggers cellular stress related pathways, that can then promote healing - if it is given in low doses. High doses can be harmful, which is why Ca-AKG is safe for regular consumption at 500 mg per day, for 3 years continuously. It may be safe even afterwards too, but no long term studies have been done yet. Creatine - Creatine is a natural compound that is made from a combination of 3 amino acids - methionine, glycine and arginine respectively. Over 50% of your creatine needs are fulfilled in house- by the liver, pancreas and kidneys and most of it goes to the muscles only (like 95%). Think of creatine as essential fuel for your muscles to move and flex well, which is why it is made in larger amounts whenever you work out. The rest is shunted off to other places like the heart and the brain. Creatine monohydrate is a common supplement that is safe enough to be used on a regular basis, though the dosage may vary- depending on your needs. Quercetin - Quercetin is a plant flavonoid- which is a group of compounds that give produce their vibrant colours. They are well known for their antioxidative properties - which means they are adept at getting rid of free radicals and keeping cells safe from oxidative damage. The good news is most of us get enough quercetin if we eat multiple servings of fresh fruits and vegetables everyday. Some of its benefits include improving immunity, providing cells with more energy and to help combat chronic inflammation. Quercetin also helps blood vessels relax, hence helping people deal with hypertension. It is also good for improving insulin sensitivity and diabetic individuals. Quercetin is better absorbed by the body if taken with resveratrol, Vitamin C or bromelain. CoQ-10 - Coenzyme Q10 is a compound that is produced in your body naturally. But, levels begin to drop a lot when you reach your 30s- just like NAD+, AKG or other compounds. Like NAD+, low levels of CoQ-10 mean your body will not be able to combat chronic disease well. CoQ-10 is oxidised to ubiquinone and reduced to ubiquinol regularly for cellular processes to occur- and this back and forth is important as it helps cells produce energy in the form of ATP (Adenosine Triphosphate). It also has potent antioxidative activity, with CoQ-10 being present in high amounts in the heart, pancreas, liver and kidney. Studies have shown that supplementing with CoQ-10 is good for people who are older and that it especially benefits folks who have heart failure. CoQ-10 is also good for improving fertility- in improving sperm and egg quality in both men and women. So, here you go- 8 absolutely important supplements you need to know of - as they will help your body work more efficiently, the older you get. These compounds help you achieve peak performance by improving symptoms of brain fog, chronic fatigue, improving immunity and by giving your body resources so that you have enough energy to get through a day, with plenty left when you need to rest too. But, we caution against becoming over-dependent on them. You should instead use them along with a well planned diet- to derive the maximum benefits that both have to offer.
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Why is Glycine Good For You?
Introduction Glycine is the smallest amino acid there is, which means it can be used to synthesise protein, break down fats, DNA and RNA synthesis and even to produce a few enzymes. It is also an important inhibitory neurotransmitter synthesised by the brain to help you sleep or cease activity. Amino acids are of two types- essential and non-essential- meaning we can get the former from our diet alone, while the latter can be made in our body itself. This tiny molecule also has great anti-inflammatory properties - which means it can get rid of chronic inflammation in the body, if taken in the right amounts. The receptors for glycine are found in diverse organs- like the brain, heart, muscles, liver, skin and may also help with Type 2 diabetes. Let us learn more about the benefits of glycine, when taken daily. How Does Glycine Help With Anxiety? Glycine is great for the brain in general, so let’s not focus on anxiety alone. Studies have shown that glycine can help improve cognitive function in older folk, help improve sleep quality as it would help your muscles relax- naturally telling your brain to shut down and get some much needed rest. People with anxiety and depression have lower levels of glycine than usual, which may contribute to their symptoms. So, supplementing with glycine everyday is thought to be helpful. Glycine Benefits For Gut Health Glycine has pronounced effects on the gut- from the stomach lining, the intestinal cells that help with nutrient absorption, to the colon- by helping systematically reduce stomach acidity, acting on inflammation in the gut which can cause conditions like IBS or even help regulate blood glucose levels. It does this mainly in the form of glutathione- which is a major player in getting rid of free radicals that cause oxidative damage. We all know gastric ulcers or IBS are associated with high levels of inflammation due to chronic stress. Glutathione can also protect the stomach lining and prevent ulcers from forming. Is Glycine Good For Heart Health? Glycine somehow helps your blood vessels and the heart utilise a gas called Nitric oxide better- which means the muscles in the blood vessels will relax and your blood pressure will lower too, placing less stress on your heart in the long term. People with higher glycine levels also had a better lipid profile when compared to others who did not supplement regularly, or eat enough protein. So, it can help prevent atherosclerosis, if you focus on a good diet and get enough exercise everyday. Glycine Benefits For Skin Glycine is the main amino acid found in collagen- which is a structural protein found in skin, blood, bones, cartilage, muscles etc. Most of us skincare buffs rush to get products or treatments that promise us everlasting youth, great looking, bouncy skin. The elastic property of skin can be attributed to collagen. But, collagen doesn’t stay on forever and keeps breaking down. So, when you replenish glycine reserves, you are ensuring that collagen is also produced- which just means better skin all around! Does Glycine Help With Muscle Growth? Muscle function is dependent on a number of factors - one of which is the growth and maintenance, along with recovery that has to happen after any intense activity. Since glycine can be used to make protein, it can help your body form muscles better too. Glycine can be used by muscles to make creatine - which is like high energy fuel for your muscles. It also has anti-inflammatory and anti-oxidative properties, which means your muscles can recover better from stress. Glycine can also ask your pituitary gland to make more of human growth hormone (HGH)- which naturally means more muscle mass. Conclusion Glycine is a molecule that wears many hats and performs all those activities with great élan! It can help your cardiovascular system work better, your brain slow down and kick start sleep inducing activity in the body, while also helping your liver heal better, regulate blood glucose levels and help your muscles recover after a particularly punishing workout. You get about 2-3 mg of glycine everyday from a normal diet, but if you do decide to supplement, do so with doctor’s orders and you will NOT be disappointed with the results you see! FAQs- 1. How does glycine improve sleep quality? Since it is an inhibitory neurotransmitter - which means it helps prepare the body to slow down and begin to rest. It primarily does this by lowering the core body temperature and helping muscles relax- 2 processes that occur when you are asleep, and when you get a headstart, you sleep better. You also spend more time in the deep sleep stage, which is why you will wake up feeling well rested. 2. Can glycine help with muscle growth and recovery? Yes, glycine is good for the muscles as it can come in the form of protein. It can also form creatine and help provide an explosive start for your exercise routine, while also helping you retain energy and form through the routine. Finally, it also aids in muscle recovery. 3. How does glycine benefit skin, hair, and nails? Glycine is the most commonly found amino acid in collagen- which is present in almost all kinds of tissue in the body- from blood to bone to skin and muscle. Collagen gets broken down regularly, for proper tissue upkeep and if you replenish with enough glycine, then you won’t have to deal with loss of structural integrity and elasticity in any of these tissues. 4. Can glycine help reduce inflammation in the body? Yes, it primarily does this by reducing the amounts of free fatty acids from being released. It also interacts with pro-inflammatory cell types like macrophages and neutrophils and reduces active inflammation. It also helps reduce TNF-α- which is an important cytokine that upregulates inflammation in the body. 5. What are the best dietary sources and supplements for glycine? Foods rich in protein contain glycine too. This means you can eat dairy, meat, beans, greens, lentils and sprouts to get your daily glycine requirements sorted.
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Guava Seeds Benefits
Introduction Guavas have generally been considered great snackage in India- especially when sold by street hawkers. The fruits are sliced in an appealing manner, and then seasoned with a heady chilli powder and salt mix- that just brings out the sweeter and nuttier profiles of the fruit to life. They are also consumed in the form of jams, jellies, candies, for flavourful and savoury cocktails and mocktails and as fruit butters. Though the fruits themselves have long been known to be great sources of dietary fiber, vitamins and minerals- the seeds themselves cannot be ignored as something that provides the gritty texture profile to the fruit. The seeds are chock full of nutrients too, and eating some everyday is very good for you. Since they spoil rather quickly as table fruit, they are more readily processed into other edible forms as mentioned above. With the processing comes the wastage- about a metric ton of guavas will give you less than 100 kg of waste by-products- most of which are the seeds and the peel. Using the seeds again means there is less wastage of resources. Are Guava Seeds Good For Health? Yes, totally! Guava seeds are storehouses of proteins, lipids, polysaccharides, minerals, vitamins, carotenoids, phenolic compounds and fiber, along with anti-nutrients - which are present in minute amounts. When eaten in moderation, they are a fantastic nutritive source of goodness for the body. But, many people may face issues like bloating or indigestion due to the high amounts of fiber- which can lead to diarrhoea. It is also pretty high in potassium- which means people with kidney disease should be especially careful when eating them. Some of the most prominent health benefits include the following- They are super rich in Vitamin C- one guava will give you as much Vitamin C as two oranges. This vitamin is well known as an antioxidant and helps the immune system function better. Vitamin C is obviously great for the skin as well. They are high in fibre, low in calories and are pretty nutritious- which means they will be a great addition to your daily diet. It can also help you with your weight loss goals. The soluble dietary fiber found in the seeds and the fruit can help relieve your constipation or any other gut related issues, while also helping you regulate blood glucose levels by keeping you feeling fuller for longer. For women who deal with severe cramps every month, guava seeds are said to help lessen the degree of pain - as it is gut friendly in general. Since guava seeds are rich in potassium, cardiovascular health can be improved. Blood glucose levels go down, HDL cholesterol levels increase and LDL cholesterol levels decrease- all of which are signs of a properly working heart and circulatory system. Nutritional Value Of Guava Seeds- Guava seeds are a very good source of protein as they contain almost all amino acids, except for lysine. With respect to minerals- they are rich in magnesium, phosphorus, sodium, potassium, calcium, zinc, copper, manganese and iron respectively. These seeds also contain lots of essential fatty acids like palmitic acid, linoleic acid and oleic acid., They are rich in quercetin and resveratrol- both of which are prized for their anti-aging properties. They help protect cellular function and reduce biological age by increasing the concentration of sirtuins- which are guardian proteins that take care of longevity related processes in the body. Since, Vitamin C is present in high amounts too, the anti-inflammatory properties cannot be understated. Eating them without processing them in any way is the best way for you to get all the goodness- without any filter or loss. Do Guava Seeds Have Antioxidants? Definitely! Let us go into more detail about the antioxidant properties in this section. Guava seeds are good reserves of flavonoids, carotenoids, polyphenols, vanillin and vanillic acid. They also help in reducing the production of oxidized intermediaries and the production of free radicals. The last two compounds have excellent neuroprotective, anti-cancer and anti-aging properties- all of which help cells age better and slower. Conclusion Guava seeds are powerhouses of nutrients - as they are rich in Vitamin C, a variety of polyphenols and essential fatty acids, many vitamins and minerals and so much more. They have a host of health improving benefits- better heart health, kidney and gut health, along with a systemic effect in helping all cells function better. This is done with the help of anti-senolytic or anti-apoptotic effects that are conferred by specific bioactives like catechin, gallic acid, quercetin, resveratrol, chlorogenic acid, avicularin, apigenin, myricetin, hyperin etc. Most of these are potent antioxidants too, in their own right and are actually more active than the Vitamin C itself, that is abundantly found in the fruit and seeds. So, what are you waiting for? It is time you include guava seeds in some form daily- as they are plain great for you! FAQs 1. Are guava seeds safe to eat?Yes, they are super safe for regular consumption- in fact, daily is good too. They are not harmful unless you are allergic to the fruit. 2. Do guava seeds help with digestion?Definitely! Guava seeds have high amounts of fibre in them, which means you will feel fuller for longer. You will also not get constipated as they can help bulk your stool. The fats, vitamins and minerals found in the fruit are good for your body as a whole. 3. Are guava seeds good for skin health?The seeds have oil in them which can help moisturise your skin, if applied externally or used as an exfoliating pack. The fruit and seeds themselves are rich in antioxidants, so your skin cells stay protected. Some compounds are also anti-microbial in nature, which means you may not have as much acne either. 4. Do guava seeds help regulate blood sugar levels?Yes, firstly because the fruit itself is low in sugar content, second- due to its high fibre - both of which means there won’t be any glucose spikes in the blood. You won’t feel hungry very soon either, so it is a good option to snack on. 5. How can guava seeds be consumed for maximum benefits?Each fruit has hundreds of seeds in it, depending on the size and it is pretty impossible for you to remove them all. Instead, you can just chop them up and eat them or you make them into juices and smoothies. Guava seeds alone are available these days, so you can toast them and use them as a topping of sorts for salads or into fruit yoghurt.
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