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Thank you for coming along on learning more about YOU, and how your next decades can become your NEXT BEST DECADES.
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OUR LONGEVITY ARTICLES OF THE WEEK: May 9, 2025
Move the Big Rocks First
Overwhelm with information, and then not being able to fully understand the words causes you to not take any action. This is a classic way to get you to do nothing. This is a classic way to get you to actually do things that are NOT good for you and to keep on doing things that are not healthy for you because you have 'tried' something new, or worse, 'looked into' something new and thought to yourself "this is way too much", or "I don't even know where to start".
ON THE SIDE PANEL
Food producsers have been doing the name game for decades in the anticipation that you will get confused by the words, and just give up and buy the product anyways even if you have no idea what is in it. Take a look at the side panel now on produced products and see the long list of ingredients that you either 1. can not correctly pronounce, or 2. have no idea what it is. They have played that game for decades. Let's look at SUGAR.
There are more than 61 different terms used to represent sugar on food labels, according to the UCSF SugarScience. These include familiar names like sucrose and high-fructose corn syrup, as well as less common terms like dextrose, maltose, and barley malt.
Here's a more detailed breakdown:
- Simple Sugars: Dextrose, fructose, galactose, glucose, lactose.
Solid/Granulated Sugars: Beet sugar, brown sugar, cane sugar, cane juice crystals.
Liquid/Syrup Sugars: Agave nectar/syrup, barley malt, blackstrap molasses, brown rice syrup, corn syrup, fruit juice concentrate, honey, maple syrup, molasses.
Other: Barley malt syrup, corn syrup solids, dehydrated cane juice, fruit juice solids, glucose syrup, high-fructose corn syrup, invert sugar, lactose, maltodextrin, mannitol, sorbitol, sucrose
THE NAME GAME
How many of those names are you able to recognize as sugar? Yeah, me either. Although some of these may be 'natural' or even 'organic' in some cases does not mean they do not spike your insulin levels or produce the sugar buzz of sweetness. One of the mos critical aspects for you to reach LONGEVITY is to monitor your insulin levels and make sure they are at healthier measures.
GETTING TESTY
It is imperative to have your insulin levels at healthy levels.
Healthy fasting insulin levels generally fall between 3 and 10 μU/mL, reports Veri and the Fairfax Times. Lower levels are often associated with better metabolic health. A fasting insulin level below 10 μU/mL is often considered optimal.
INSULIN AND LONGEVITY
"In humans, hyperinsulinemia and concomitant insulin resistance are
associated with an elevated risk of age-related diseases suggestive of a
shortened healthspan. Age-related disorders include neurodegenerative
diseases, hypertension, cardiovascular disease, and type 2 diabetes.
High ambient insulin concentrations promote increased lipogenesis and
fat storage, heightened protein synthesis and accumulation of
non-functional polypeptides due to limited turnover capacity. Moreover,
there is impaired autophagy activity, and less endothelial NO synthase
activity. These changes are associated with mitochondrial dysfunction
and oxidative stress." insulin & longevity
HEAD ON
OK, so having high blood insulin levels is BAD. What can you do to minimize, even reverse this problem?
None of these steps are world shaking, but have been shown to lower your blood insulin levels and help you to be healthier for more years.
Diet:
- Reduce processed carbs: Excess carbs, especially refined ones, can lead to spikes in insulin levels.
- Increase fiber intake: Fiber slows down the absorption of sugar, helping to regulate blood sugar levels.
- Choose whole foods: Focus on vegetables, fruits, whole grains, lean proteins, and healthy fats. Limit sugary drinks: Sugary drinks contribute to high blood sugar and can worsen insulin resistance. Consider intermittent fasting: This diet may improve insulin sensitivity by allowing the body to rest and lower insulin levels.
- Exercise:
- Regular physical activity: Exercise helps your muscles use glucose more efficiently, improving insulin sensitivity.
- Resistance training: Weightlifting can also improve insulin function.Aim for 150 minutes per week: This includes a combination of moderate and vigorous intensity exercise, according to the CDC.
- Weight Management:
- Lose weight: Even modest weight loss can improve insulin sensitivity.
- Focus on healthy habits: Combine diet and exercise to achieve sustainable weight loss.
- Stress Management:
- Reduce stress: Chronic stress can lead to increased insulin production.
- Practice relaxation techniques: Meditation, deep breathing, and yoga can help manage stress.
- Sleep:
- Get enough sleep: Poor sleep can disrupt hormones and worsen insulin sensitivity. None of these steps are difficult. They are just different. Take one at a time.
Longevity is YOU doing daily healthy things.
-Dr. J.
There is no one single bullet to make your longevity a reality. It takes small steps done every day, consistently for years. Yes, it seems daunting, but the benefits are outrageous. - Dr. J.
