Healthy Food As Medicine

HOW MUCH SHOULD WE EAT? 

•CR or 70% Calories  

•All studies showed CR extend lifespan, cheap and effective. Yeast, fly, mouse.

•UW 25-year studies, CR group lives 30 % longer, 2.9 x less disease.

•Study show lifestyle changes made for 8 weeks turn back age 3 years.

•MOA: increased activity of sirtuins, FOXO proteins, AMPK, and Nrf2, while cellular adaptations include increased autophagy, DNA repair, and immunosurveillance, among others.

What Should I Eat?

•Fiber rich, all colors, kind of vegetable, low carb, fish.  (Mediterranean diet, keto diet, vegetarian etc.)

•Whole food, avoid processed food, Sugar, Fructose. Using Monkfruit sugar substitute.  

•Health Fat:  EVO,  Avocado, flaxseed oil Coconut.

•Polyphenol in plant helping fight aging related diseases.

When Should We Eat

•IMF: 6-8 hours food intake and fasting 16-18 hours.

•Fasting (trigger mTOR to a survival mode, autophagy, keto metabolism, increase stem cells, and body repair).

•Starving Cancer cells by fasting (Dr.  Valter Longo at USC.)

Good Sleep

Do This

  • Keep cool temperature in bedroom.

  • Keep Dark and quiet while sleep.

  • Avoid sedentary lifestyle, exercise in daytime.

Why Is Sleep Important?

  • Our brain’s blood supply comes from veins and arteries, not from the lymphatic system. Our brain shrink by as much as 20% closed system, leading to a “Brain Wash” procedure every night

  • Which is extremely important for cleaning and removing metabolites in brain tissue

  • 7-8 hours

  • 5-6 hour cycle of rem or non rem sleep

Don’t Do This?

✕Don’t eat 4 hours before sleep.

✕Don’t use cell phone or computer(blue light) 1 hour before sleep

✕No Cell phone, computer, TV or book in bedroom。

✕Don’t drink coffee 9 hours before sleep

✕Avoid excessive daytime napping

Excercise

Why Exercise?

BENEFITS

•Increase BNDF 3 times by cardio exercise, which help Cardio, pulmonary, musculoskeletal, metabolism, CNS, immune system

•Stimulate genes: Sirtuin, insulin sensitivity

•Increase autophagy, stem cell,  growth hormone, muscle masses 

•Decrease fat content

WHAT TYPE & QUALITY

•Cardio 
Jogging, Cycling, Dancing, Swimming

•Strength  Push Ups, Weight Lifting, Squats, Lunges

•Flexibility
Yoga, Stretching, Taichi

HOW OFTEN

Three times a week  

•150 minutes of moderate/week  150

•75 minutes of intensive/week