What I’ve Learnt from LIFESPAN by David Sinclair
This article summarises my key takeaways from reading Lifespan by David Sinclair.
Summary
I enjoyed reading Lifespan, especially on the Part I and II, where Dr. Sinclair vividly explained the built-in system for human longevity and potential pathways and approaches we can utilise to slow down, stop or even reserve the ageing process.
As someone who intends to enjoy the most out of life for as long as possible, I find it exciting and encouraging that science is advancing rapidly to both understand underlying biological mechanisms and search for implementable methods to maximise health span.
Recommendation
If you are interested in getting the most out of life and living a healthy life into ‘old’ age, Lifespan could open the door for a brand new world for you to understand ageing and how to combat it.
Takeaway # 1 – Life Span vs Health Span
It is critical as a first step to differentiate life span from health span. Whereas life span is determined by the time leading to the eventual death, health span is defined as the number of years when someone can enjoy life as much as possible in an indepenent manner, and does not become a burden to others.
It is evident that over the past century, while life span has been extended by modern medicine and technological advancements, health span has not. Many people spend years or decades in the end in bed, or in hospitals, enduring pains caused by different chronic illnesses and unwillingly becoming a burden to the loved ones.
Therefore, it is important to shift focus to extending health span from life span, as it is not only more economically efficient in preventing compared to treating, but also more effective in achieving the the goal of maximising life.
This is why I follow a ketogenic diet with daily intermittent fasting. Among many things, staying away from carbohydrates and keeping blood sugar level in a normal low range is an effective way to extend health span.
Takeaway # 2 – Ageing Is A Disease
This is a radical change of concept for me.
Many believe that ageing is natural as time passes by. And belief is powerful, which means that those holding this notion sometimes or frequently choose to give up a fight and accept ageing. This is unfortunate as various actions can be taken regularly to effectively extend health span. That means a few years or even a decade more with your loved ones (your spouse, kids, grandkids and friends, for example) or enjoying the things you are passionate about.
Dr. Sinclair in the book pointed out that ageing is NOT inevitable and everyone of us, deep down in our DNAs, carries the tools to stay younger for longer, or even reserve the process. After all, there are already examples in nature that show us the possible paths forward. Immortal jellyfish, as its name implies, has an amazing regenerative ability like Deadpool
More importantly, recognising ageing as a disease means that we can either prevent it or treat it (see Takeaway # 3). That means we have a choice. Those in the finance world know it – options have value and often times a significant amount. You can choose not to exercise it but it is always good to have it in the pocket.
The author even goes one step further, stating that not only ageing is a disease, it is the mother of all diseases; so if we could nail down ageing itself, it could be a way to prevent or treat all sorts of illnesses, such as cancers, Alzheimer’s, and cardiovascular diseases.
Takeaway # 3 – Ways to Activate Internal Longevity Potential
Three pathways are mentioned in the book, activating or suppressing which have life lengthening effects. Those are
- Activating AMPK
- Activating longevity genes call Sirtuins
- Suppressing mTOR
While I am not going into details of each (though it is recommended for those interested to research deeper), it is suffice to say that there are adequate scientific backups to believe the above three points could extend health span by years, if not decades.
Below are the actions mentioned to trigger those pathways and the highlighted ones are what I try to implement regularly.
- Reduce sugar intake
- Caloric restriction – activating AMPK
- Fasting – activating AMPK and Sirtuins
- Less protein intake – suppressing mTOR
- Exercise, preferably HIIT – all three pathways
- Cold exposure – activating Sirtuins
- Supplements – resveratrol and NAD boosters
While I do not count calories and thus do not intentionally implement caloric restriction, my daily intermittent fasting and keto diet likely put me in a constant caloric deficit state.
Conclusion
道生一，一生二，二生三，三生万物
In Taoism, every thing originates from the Path and I find it amazingly interesting that Dr. Sinclair’s view of ageing as the single origin of all illness coincides with this ancient Chinese saying.
My personal N=1 experiments and all the researches available now let me believe the same thing – ageing is a choice and we have a reasonably high odds having the upper hand.
Immortality has been long sought after, as early as by Qin Shi Huang, the first emperor of a unified China. More than 2,200 years have since passed and we are finally gaining confidence that immortality may not be a dream after all.
Here is to a great start of 2021 and to a successful way forward to ease the pains in the world.
