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Blink 3 of 8 - The 5 AM Club
by Robin Sharma
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How Not to Age summary
The Scientific Approach to Getting Healthier as You Get Older
20 mins
Brief summary
How Not to Age delves into the science of aging, offering evidence-based advice on diet, lifestyle, and medical practices to help prolong a healthy and vibrant life, grounded in rigorous research and practical recommendations.
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How Not to Age
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What is aging?
In 2013, the world's leading researchers in the biology of the genetics of aging came together for a workshop in Italy. The goal? To finally answer the question: what is aging?
In the two years of collaboration that followed, these scientists came to a consensus about the essential biological processes that make up the experience of “aging”. Their paper, “Interventions to Slow Aging in Humans”, identifies eleven essential processes that make up the experience of “aging”.
Whilst we don’t have time to go into all eleven, let’s look at four of the most important biological phenomena that might help us understand this whole “growing older” thing. They are oxidative stress, autophagy, telomeres, and senescence.
Let’s start with oxidation. If you were to cut open an apple and leave it on your kitchen bench, there’s a good chance it would’ve gone brown when you came back. When the enzymes inside your apple are exposed to air, they react with oxygen to trigger certain chemical compounds to break down. This process is called oxidation, and it happens everywhere in nature – including within your body.
Oxidative stress is caused by reactive oxygen species, or ROS, which are byproducts of normal cellular metabolism. While ROS are essential for certain cellular functions, excessive ROS can damage DNA, proteins, and lipids. Over time, this damage culminates within the body to cause cellular dysfunction, contributing to aging and various age-related diseases.
Whilst oxidation is making a mess of your body, autophagy is your metabolism’s housekeeping service, cleaning out unwanted or damaged proteins that your body has in storage. Basically, the cells and proteins in our body are constantly being damaged or deteriorating. When we are receiving excess nutrients, the body can build their replacements from fresh ingredients and the old proteins build up.
But when an enzyme sensor called AMPK alerts your body that it no longer has excess fuel, the cleanup process kicks in. The mechanisms of autophagy begin scrapping the built-up proteins for spare parts. The breakdown products, such as amino acids and fatty acids, are released back into the cell where they can be reused to build new cellular components or used for energy.
Here’s the thing, though – AMPK levels and autophagy both decrease over time, just as the results of oxidative stress start to accumulate. Damaged proteins build up in our body, and we start to see signs of aging. Dysfunctional autophagy has even been linked to various diseases, including cancer, neurodegenerative disorders like Alzheimer's and Parkinson's disease, and infections.
Later, we’ll look at what we can do to reduce oxidation and boost autophagy, but first, let’s cover two more essential mechanisms in the aging process.
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What is How Not to Age about?
How Not to Age (2021) delves into the scientific understanding of the aging process, exploring biological mechanisms and lifestyle choices that can influence longevity and vitality. It offers a comprehensive look at research-based strategies, from diet and exercise to sleep and stress management, to slow down aging and improve overall health. Get practical advice, debunk the myths, and discover effective, scientifically grounded approaches to aging well.
How Not to Age Review
How Not to Age (2021) by Michael Greger is a book that offers practical advice on how to maintain our health and avoid aging-related diseases. Here's why it's worth reading:
- With its well-researched information, the book empowers us to make informed choices about our diet and lifestyle, helping us live longer and healthier lives.
- By presenting scientific evidence and real-life stories, Greger captures our attention and makes the complex subject of aging enjoyable and accessible.
- Through engaging storytelling, the book presents a comprehensive approach to aging gracefully, igniting our curiosity and motivating us to take action.
Who should read How Not to Age?
- Health enthusiasts
- People who plan to live past 100
- Anyone curious about separating myth from fact in the anti-aging industry
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How Not to Age FAQs
What is the main message of How Not to Age?
The main message of How Not to Age is to adopt a healthy lifestyle to slow down the aging process.
How long does it take to read How Not to Age?
The reading time for How Not to Age varies, but it typically takes a few hours. The Blinkist summary can be read in just 15 minutes.
Is How Not to Age a good book? Is it worth reading?
How Not to Age is a valuable read. It provides practical insights and strategies to help you age gracefully and maintain your health.
Who is the author of How Not to Age?
The author of How Not to Age is Michael Greger.
What to read after How Not to Age?
If you're wondering what to read next after How Not to Age, here are some recommendations we suggest:
- How Not to Die by Michael Greger and Gene Stone
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- Young Forever by Mark Hyman
- The Negativity Fast by Anthony Iannarino
- The Richest Man in Babylon by George S. Clason
- SuperLife by Darin Olien
- Impromptu by Reid Hoffman with GPT-4
- The Algebra of Wealth by Scott Galloway
- Super Human by Dave Asprey