Exclusive: Longevity expert Prashant Desai reveals scientific methods to live longer. (Image: Youtube/@RajShamani)
Aging is a process that we cannot deny, however, we can always delay it by following a healthy diet. lifestyleIn an exclusive conversation with Times Now Digital, longevity sherpa and nutrition expert Prashant Desai He talked about scientific ways to live a longer, fuller life.
“There are 9 out of 12 hallmarks of ageing. Behind all of them is the damage we cause to the genome (DNA), which causes the wrong genes to be activated or deactivated. Think of ageing as scratches on a DVD. The more scratches, the older you are inside. To live longer, accumulate fewer scratches. The strategy should be to delay disease and therefore death,” says the expert.
Scientific methods for living a long life
The four leading causes of death worldwide are heart attacks and strokes, cancer, respiratory complications and Alzheimer’s. The risk for all of these increases with age. More people will die of heart attacks and cancer later in life than at earlier stages. We have two ages: chronological (as in the passport) and biological (from within). The former is easier to measure. For the latter, there is a scoreboard derived from metabolic health. Most diseases accumulate due to a dysfunction of metabolism. Its manifestation is what we now call metabolic syndrome.
According to the expert, if you want to live a long life, make sure you take care of these things.
- Triglycerides <100 mg/dl
- Fasting blood glucose <100 mg/dl
- HDL cholesterol >50 mg/dL for men and >40 mg/dL for women
- Waist circumference <38 inches for men and <34 for women
- Blood pressure <120/80
If you are not able to maintain any of these three things, then your biological age is older than your chronological age (you will get the disease soon and probably die soon too). “Behind these five things is an x-factor: hyperinsulinemia, which makes you insulin resistant, leading to obesity and type 2 diabetes. It is the last stop before your train crashes into all the diseases. To live longer, healthier and disease-free, you must avoid hyperinsulinemia at all costs. And it all comes down to fundamental habits,” he added.
Some other factors to consider for a longer life are:
- SleepGetting 7 to 9 hours of consistent sleep each night is non-negotiable.
- Muscle mass:Make sure you maintain your muscle mass, strength and power. Muscle is an organ of longevity and a reservoir for glucose removal (metabolism). Sarcopenia (muscle loss) appears after age 40. To reduce its severity, do strength training three times a week. Lift weights by joining a gym.
- Nutrition:Always remember that nutrition is the key. So, make sure to balance your diet with more protein and good fats. Avoid simple refined carbohydrates and limit ultra-processed foods.
- Five habits we should avoid:Alcohol, Sugar, Smoking, Seed oil, Stress.
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