Posts Tagged ‘longevity’

Designing a joint training program

I have made a couple of posts along the lines that at 49 it is a good idea for me to create a new training regimen aimed primarily at joint development.

Anybody like me that has trained for 30 plus years has a foundation of extensive muscular development.

With andropause comes collagen deterioration which is directly related to hormonal decline. One can dose on colostrum, antler and other supplements.

But there is an array of hormones and other biochemicals at play plus years of accumulated micro injury (and in some cases macro).

So having torn and now largely healed my RC I have spent a year doing shoulder joint physiotherapy. Basically its bodybuilding for your connective tissue.

So its a real good idea to do this for the entire body – right?

Jaw, Neck, Back, Hips, Shoulders, Knees, Elbows, Wrists & Ankles.

All points where disability comes up in masters athletes.

Obviously this requires a paradigm shift as so much time will be involved there is not going to be time for a standard bodybuilding routine.

But my body is built & on this routine I can maintain mass & strength – maybe even make gains.

Certainly much of what we call bodybuilding & power training can be a part of this routine.

However there will be much more derived from physiotherapy exercises for the specific joints.

For the shoulders you must train like you had a torn RC, same for all the rest following the carefully designed protocols to develop the integrity of those joints.

If you do this for two years training specifically for joint integrity you will have transformed the internal structure of your body allowing you to periodize with power lifting & bodybuilding as a masters athlete.

I have the shoulder routine down now & even as recently as 3 months ago I was still finding important new information after months of intensive research on shoulder rehab.

Next I will introduce hip & glute training – again it will take months to get down, then I will add back & spine.

Eventually a year or two from now I will have my own training system totally focused on my joints & connective tissue.

I’m doing this for longevity.

Now as a part of this longevity I must add the correct cardio vascular protocol HIIT – which I already do.

I must add qigong & yoga methods, herbalism and other modalities to enhance my longevity.

Once I finally move from New Zealand to the UK I will indulge in peptides, SARMs, hormone replacement & stem cells.

It wont happen over night but I will develop a proper athletic conditioning system for older athletes.

Where we all seem to falter is the joints primarily with cardio vascular coming second.

I am also an avid cognitive enhancement enthusiast so that too is part of the program.

My goal: To still be an athlete with good health & a good physique well past 60 & by 2038 even beyond 70.

At present I call it “joint centric training”

Longevity Supplements

The following supplements have scientifically proven benefits for extending lifespan:

IGF-1 found in colostrum and deer antler. The affect of IGF on elderly and seniors in pronounced. Greater strength and musculature, better connective tissue and general youthfulness.

DHEA and 7-KETO again these are of great benefit to seniors enhancing androgenic profile found in small amounts in pine pollen.

Pterostilbene & Resveratrol. You most probably have heard of resveratrol, pterostilbene is a super derivative that activates more mitochondrial factors. If you want more mitochondria that work much better take both.

NAD+ is a derivative of niacin vitamin B3.

— Promote Sirtuin Gene Activation (using SIRT1 and SIRT3)

— Enhance The Growth And Efficiency Of Mitochondria, Which Boosts Physical And Mental Energy Throughout The Body

— Optimize Metabolism

— Enhance Cognitive Health And Reverse The Effects Of Aging On The Brain

— Promote Insulin Sensitivity And Encourage Healthy Blood Sugar Levels

— Repair DNA

OK so these represent a good basic anti aging regimen with an emphasis on mitochondria and hormonal profile. There are of course 50-100 supplements you can take to enhance anti aging and brain function.

When you eat food you get a full range of nutrients just in too small of a quantity for any pharmacological effect.

When taking supplements expect the same. A larger range of carefully chosen supplements will be better than just a few.

Spermadine & Resveratrol increase lifespan 10% in lab tests

Spermadine & resveratrol are autophagic – meaning they assist the cell to clean out waste tissue and cellular damage. This promotes longevity of the cells.

Autophagy mediates pharmacological lifespan extension by spermidine and resveratrol
Although autophagy has widely been conceived as a self-destructive mechanism that causes cell death, accumulating evidence suggests that autophagy usually mediates cytoprotection, thereby avoiding the apoptotic or necrotic demise of stressed cells. Recent evidence produced by our groups demonstrates that autophagy is also involved in pharmacological manipulations that increase longevity. According to the study by the INSERM, exogenous supply of the polyamine spermidine can prolong the lifespan of (while inducing autophagy in) yeast, nematodes and flies. Similarly, resveratrol can trigger autophagy in cells from different organisms, extend lifespan in nematodes, and ameliorate the fitness of human cells undergoing metabolic stress. These beneficial effects are lost when essential autophagy modulators are genetically or pharmacologically inactivated, indicating that autophagy is required for the cytoprotective and/or anti-aging effects of spermidine and resveratrol. Genetic and functional studies indicate that spermidine inhibits histone acetylases, while resveratrol activates the histone deacetylase Sirtuin 1 to confer cytoprotection/longevity. Although it remains elusive whether the same histones (or perhaps other nuclear or cytoplasmic proteins) act as the downstream targets of spermidine and resveratrol, these results point to an essential role of protein hypoacetylation in autophagy control and in the regulation of longevity

Organismal lifespan can be extended by genetic manipulation of cellular processes such as histone acetylation, the insulin/IGF-1 (insulin-like growth factor 1) pathway or the p53 system. Longevity-promoting regimens, including caloric restriction and inhibition of TOR with rapamycin, resveratrol or the natural polyamine spermidine, have been associated with autophagy (a cytoprotective self-digestive process) and in some cases were reported to require autophagy for their effects. We summarize recent developments that outline these links and hypothesize that clearing cellular damage by autophagy is a common denominator of many lifespan-extending manipulations.

Spermadine is found in grapefruit & resveratrol in red grape.

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