Fasting creates a metabolic process known as autophagy, where cells digest old proteins and other genetic material for metabolism. This is cellular decluttering. Fasting activates longevity pathways, according to Dr. David Sinclair, Harvard Professor of Molecular Genetics and author of Lifespan: Why We Age and Why We Don’t Have To. “One surefire way to stay healthier longer and maximize lifespan:  eat less. Not malnutrition or starvation, but allowing our bodies to exist in a state of want is unquestionably good for our health and longevity.” 

If you look at the world’s longevity regions known as the Blue Zones, fasting is practiced periodically throughout the year. There are many ways to fast. Time restricted eating aka intermittent fasting is currently popular, with fasting times between 7pm-12noon. The idea is to eat within a 7-8 hr window.  Skip a meal every day, eat less, and eat when hungry not because it’s time to eat.  Hunger activates genes that extend lifespan.  You can also fast by drinking your veggies and greens.  Humanity is being called to fast.  This is a win/win for our health and for our planet.  By fasting, we reduce consumption levels, alleviate the strain on the broken global supply chain, and we live longer, healthier lives.

Breathwork.  Oxygen is the most important nutrient.  We take an average of 20,000 breaths per day, and our bodies rely on oxygen for just about everything.  Breathing even plays a role in crooked teeth, and proper breathing is the foundation of Dr. Steven Lin’s Dental Diet. He wrote that “the flow of air through the nasal passage stimulates the maxilla (upper jawbone) to keep growing outward and helps to lower and broaden the palate….  A normal nasal passage is designed to slow down airflow in the sinuses; to warm and humidify the air; and to allow it to mix with nitric oxide, which increases oxygen intake in the lungs.  When people breathe through the mouth, their lungs get dry, unfiltered air and no nitric oxide.  That means their body is constantly starved of oxygen, the lack of which can damage their heart muscles, brain tissue, and potentially every cell in their body.”   Practicing better ways of breathing can strengthen our jaws and airways, and get more oxygen in our lungs and body. Increasing oxygen can change the biochemistry in bodily fluids and also help make bones and teeth grow properly. Sleep with your mouth closed!

Connected or circular rhythmic breaths that engage the diaphragm and upper chest include techniques such as transformational breathing, holotropic breathwork, and the Wim Hof method. Hof, also known as the Iceman, holds 21 Guinness World Records for extreme athletic feats, and has shown that he can directly influence his immune system. In a 2011 Radboud University study, Hof was injected with E. Coli bacteria and did not get sick.  Other breathing exercises to explore are yogic pranayama such breath of fire, alternate nostril breathing, or pausing with inhalation and exhalation. 

Exposure to hot and cold temperatures is extremely good for you.  Less than comfortable body temperatures get you out of the thermonuclear zone, the small range of temperature that doesn’t require your body to do extra work. Sweating reduces blood pressure and helps flush out toxins such as plastics.   Additionally, the cold activates longevity genes known as Sirtuins.  Take a cold shower.  Goose bumps and chattering teeth are good for you. 

Vigorous exercise engages the greatest number of longevity genes, according to Dr. Sinclair.  Exercise lengthens telomeres, the endcaps of chromosomes that protect the DNA from damage. 

Eat a plant rich diet.  Avoid eating mammals.  Everyday, eat cruciferous vegetables such as broccoli, cabbage, cauliflower, brussel sprouts, broccoli sprouts, and bok choy, as recommended by Dr. Tom O Bryan’s How To Fix Your Brain and The Autoimmune Fix protocol.  They also fit nicely with Dr. Sinclair’s view that molecules found in cruciferous veggies help boost longevity genes. 

Reduce glucose intake. Yeast cells with reduced glucose have exceptionally compact DNA and live longer.   Stay away from refined sugary foods and drinks.  Soda is like drinking from the fountain of aging.  Drink water, at least 1/2 oz per body weight. A 100 lb person should drink approximately 50 oz of clean water each day. Make sure you’re getting enough absorbable micronutrients, especially Vitamin D, A, C, K2, Calcium, Zinc, and Omega 3 Fatty Acids.

Also, remember to wash hands and get a good night’s sleep. Stay healthy. Be well.

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