:::info @Arno(surfacew) 阅读 LifeSpans: Why we age and why we don’t have to 摘要。 :::

:::info ℹ️ 由于书籍是全英文的，并且部分专业词汇，所以这里尽量以英文摘录为主，部分关键理解和关联用中文表述。 :::

有趣的观点

  • DNA 中有基因表达修复蛋白，利于延缓衰老

“We mammals have seven sirtuin genes that have evolved a variety of functions beyond what simple SIR2 can do. Three of them, SIRT1, SIRT6, and SIRT7, are critical to the control of the epigenome and DNA repair. The others, SIRT3, SIRT4, and SIRT5, reside in mitochondria, where they control energy metabolism, while SIRT2 buzzes around the cytoplasm, where it controls cell division and healthy egg production.”

  • 自私的基因（繁衍意识的最小单元）
  • 真正衰老的因素不是基因等遗传信息的出错，而是「表达问题」
    • 克隆生物未衰老 Clone 是对衰老不是因为基因 miss 的最好证明
    • 自然衰老的修复和破坏（不可逆）的修复，比如癌细胞突变就不是数字级（digital）的，而是模拟级（analogs）的。
    • “Youth → broken DNA → genome instability → disruption of DNA packaging and gene regulation (the epigenome) → loss of cell identity → cellular senescence → disease → death.”
  • 癌症和 T 细胞（免疫系统），辐射对基因的破坏，当今的医疗技术可以选择性针对癌细胞做控制和防止其繁殖
  • 自然在设计基因表达的物种有两种规律：
    • breed fast but die young => 哺乳动物
    • Breed slow but live long => 昆虫
  • 人类已知的衰老因子

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（侵权立即删除，狗头 🐶 保命）

  • 酵母菌的生命周期类比人类的生命周期，是绝佳的简化研究工具（1 week v.s. * years）👈 工具人实锤了

续命三要素 😂

  • Eat less：fasting - allowing out bodies to exist in a state of want, more often than than most of us allow in our privileged world of plenty — is unquestionably good for our health and longevity.“And overwhelmingly that advice comes down to eating more vegetables, legumes, and whole grains, while consuming less meat, dairy products, and sugar.”
    • 使用间断性的节食来让身体激发 Survival Circuit. 让所谓的「长寿基因」去做清理工作。
    • Meat is murder, and alcohol is murder too on our bodies.
  • Sweat it: improve blood flow, those who exercised more has longer telomeres.
    • “Exercise, by definition, is the application of stress to our bodies. It raises NAD levels, which in turn activates the survival network, which turns up energy production and forces muscles to grow extra oxygen-carrying capillaries. The longevity regulators AMPK, mTOR, and sirtuins are all modulated in the right direction by exercise, irrespective of caloric intake, building new blood vessels, improving heart and lung health, making people stronger, and, yes, extending telomeres.” —— Excerpt From: Sinclair, David A. “Lifespan.” Apple Books.
    • High-intensity interval training significantly raises your heart and respiration rates that engages the greatest number of health-promoting genes.“You’ll know you are doing vigorous activity when it feels challenging. Your breathing should be deep and rapid at 70 to 85 percent of your maximum heart rate. You should sweat and be unable to say more than a few words without pausing for breath. This is the hypoxic response, and it’s great for inducing just enough stress to activate your body’s defenses against aging without doing permanent harm.3” —— Excerpt From: Sinclair, David A. “Lifespan.” Apple Books.
  • Cold Front: make body feel cold and engaged.
    • “goose bumps, chattering teeth, and shivering arms aren’t dangerous conditions—they’re simply signs that you’re not in Sydney. And when we experience these conditions often enough, our longevity genes get the stress they need to order up some additional healthy fat.” —— Excerpt From: Sinclair, David A. “Lifespan.” Apple Books.

辛克莱尔的 Recipes for Anti-Aging

  • I take 1 gram (1,000 mg) of NMN every morning, along with 1 gram of resveratrol (shaken into my homemade yogurt) and 1 gram of metformin.7
  • I take a daily dose of vitamin D, vitamin K2, and 83 mg of aspirin.
  • I strive to keep my sugar, bread, and pasta intake as low as possible. I gave up desserts at age 40, though I do steal tastes.
  • I try to skip one meal a day or at least make it really small. My busy schedule almost always means that I miss lunch most days of the week.
  • Every few months, a phlebotomist comes to my home to draw my blood, which I have analyzed for dozens of biomarkers. When my levels of various markers are not optimal, I moderate them with food or exercise.
  • I try to take a lot of steps each day and walk upstairs, and I go to the gym most weekends with my son, Ben; we lift weights, jog a bit, and hang out in the sauna before dunking in an ice-cold pool.
  • I eat a lot of plants and try to avoid eating other mammals, even though they do taste good. If I work out, I will eat meat.”
  • I don’t smoke. I try to avoid microwaved plastic, excessive UV exposure, X-rays, and CT scans.
  • I try to stay on the cool side during the day and when I sleep at night.”
  • I aim to keep my body weight or BMI in the optimal range for healthspan, which for me is 23 to 25.”

Excerpt From: Sinclair, David A. “Lifespan.” Apple Books.