9 ways to live longer and look better naked

1. drink coffee

Drink 3 to 4 cups of regular or decaffeinated coffee every day and you could live longer. Coffee is a bit of a mystery in that we're not really sure how it does some of the things it does. However, one thing is for sure: the more coffee you drink, the better off you'll be. In fact, the more coffee you drink, the longer you will live.

In a mortality study of 400,000 people published in the New England Journal of Medicine, the mortality rate for coffee drinkers was 6 to 16% lower than average. A Japanese study published in the American Journal of Clinical Nutrition found that coffee drinkers had a 24% lower risk of death over the 19-year study period.

The optimal amount appears to be in the range of 3 to 4 cups of regular or decaffeinated coffee, but a study involving the consumption of 6 cups of coffee per day saw a reduction in diabetes diagnoses in the range of 33%. Other conditions that were positively impacted included liver cancer, fatty liver, alcohol-related liver disease, heart disease, stroke, depression, Alzheimer's and Parkinson's.

2. keep your testo levels high

Low androgen levels are associated with a higher mortality rate - and they will also make you fat.

You probably know that male hormones play a role in muscle building, strength, libido, energy and low body fat levels, but adequate levels of these hormones are also important for simply staying alive. Contrary to what some people want to tell you about high testosterone levels, it's not high testosterone levels, but low testosterone levels that are the real problem.

Low androgen levels have a strong correlation with the following problems:

• Increased risk of cardiovascular disease
• Narrowing of the carotid arteries
• Abnormal ECG
• More frequent occurrence of heart failure
• Increased incidence of angina pectoris
• Increased body mass index (BMI)
• Type 2 diabetes
• Metabolic syndrome
• Insulin resistance
• Higher mortality rate from all causes including cardiovascular disease

You may have looked twice at the last entry on the list. You should too. A study of 858 male subjects found that study participants with low androgen levels were 88% more likely to die from all causes, even when variables such as age, disease and body mass index were taken into account.

Are you immune to low levels of male hormones because you train with heavy weights? No. Male athletes often have lower testosterone levels than untrained men. One study found that weightlifters had testosterone levels that were 60 to 85% lower than non-athletic men.

Some scientists attribute this difference to changes in the liver and muscle metabolism of androgens, which cannot be compensated for by the athletes' testicles. However, I suspect that this phenomenon has something to do with an as yet unexplained training-induced increase in steroid hormone binding globulin (SHGB), which makes androgens less available in the tissue. Low androgen levels appear to be reaching epidemic proportions in strength athletes. Sure, androgen levels usually rise after an intense training session, but this increase is short-lived and levels often drop below normal afterwards.

So keep your androgen levels high. Use herbal testo boosters and consider medically supervised hormone replacement therapy if your levels are very low.

3. keep your estrogen levels under control

High estrogen levels can increase the risk of degenerative diseases and premature death.

It's becoming increasingly obvious that a lot of doctors are idiotic islanders. A prime example is the large estrogen study published in the Journal of the American Medical Association.

The scientists monitored the estrogen levels of a large group of men. They found that men whose estradiol levels (a form of estrogen) were in the normal range between 21.80 and 30.11 pg/mL had the lowest risk of death over the three-year study period. Men with the highest levels (above 37.99 pg/mL) had a 133% higher risk of death during the same period. However, men with the lowest estrogen levels (below 12.90) were worst off and had a 317% higher risk of death.

Some doctors concluded from this study that men need estrogen, so they don't want to give their patients anything that lowers estrogen levels. In other words, many doctors ignore the far more common problem of high estrogen levels and therefore refuse to prescribe anti-estrogen drugs. The problem is that as estrogen levels rise, so does the risk of degenerative disease. The risk of arteriosclerosis increases and the same applies to the risk of stroke. The prostate grows. And the risk of death also increases.

If you are an athlete, high oestrogen levels also affect your ability to build strength and muscle and make it harder to get lean. Certainly estrogen needs to be kept under control. If you suffer from high estrogen levels, you can consider a natural supplement to lower estrogen levels, or - if the problem is really serious - consult a doctor who can prescribe an estrogen-lowering medication.

4. stop cooking yourself from the inside.

Eating too many meals spread evenly throughout the day keeps blood sugar levels high throughout the day, which leads to a number of complications.

Exposing meat to heat causes it to brown. This is simply the result of sugar combining with protein, also known as the Maillard reaction. This is fine if you're frying a pork chop, but it's not so good if you're doing this to your internal organs. Cooking yourself sounds like a pretty unlikely scenario.

However, it's exactly what happens when you habitually keep your blood sugar levels above 85mg/dl. If you "cook" yourself long enough, this will lead to kidney disease, joint damage, stiffening of the connective tissue, arteriosclerosis and insulin resistance, which can ultimately lead to type 2 diabetes. In addition, you will become chubby.

Scientists have estimated that one in three Americans will end up either undercooked or well-done by the middle of the century. This is simply the logical consequence of our current lifestyle, which includes dietary excesses in general, eating too many fast-digesting carbohydrates for too long, and too little exercise and physical activity. Surprisingly, simply eating several small meals throughout the day can lead to insulin resistance and problematically high blood sugar levels.

These multiple meals, contrary to what most people think, cause multiple insulin surges throughout the day, which in turn make the cells more insulin resistant. Over time, more and more insulin will be released to compensate for the insulin resistance until it eventually loses the battle. Blood sugar levels will rise and remain elevated.

Many doctors will tell you to keep your fasting blood sugar levels below 100, as anything higher than this (up to 126 mg/dl) is a sign of a pre-diabetic state. Once your fasting levels are above 126, you are considered diabetic. However, the Maillard reaction starts at or above 85 mg/dl.

There are a few things you can do. You can start eating fewer meals per day (3 or 4 instead of 6), making sure that the meals are glycemically correct (high in protein and healthy fats with low carbohydrates or at least low in simple, fast-digesting carbohydrates).

5. take curcumin every day

Curcumin is a powerful anti-inflammatory, but its other effects range from pain management to benefits that affect nearly every organ in the human body.

Curcumin can:

• Improve cardiovascular health
• Reduce body fat
• Support healthy cholesterol levels
• Slow the decline of cognitive abilities
• Act as an aromatase inhibitor
• Reduce the build-up of plaque in the arteries
• Reduce the risk of diabetes

And like almost everything that comes from a plant, curcumin also has antioxidant effects. Curcumin is found in the spice turmeric and larger quantities of this spice are consumed in India than anywhere else in the world. Considering the seemingly endless health benefits of curcumin, you would think that Indians would be the healthiest people in the world. Unfortunately, the body does not absorb curcumin very well. Simply consuming curcumin as the main ingredient in curry powder will not have much effect, regardless of the amount used.

To benefit from the effects of curcumin, you need to take it as part of a formula containing piperine, which increases the absorption of curcumin by up to 2000%. Take a few grams a day. Curcumin is one of the few compounds that you will consciously feel better after using.

6. eat nutrient dense chili

Cook and eat things that are nutrient dense.

Most of us eat the same junk every week - why not make sure at least some of the stuff we eat all the time has a ton of nutrients? This chili is high in protein, has a low glycemic index, and contains several foods that are high on the ANDI (Aggregate Nutrient Density Index) scale - a scale that ranks foods by their nutrient density.

This chili is so nutritious that you could probably eat it exclusively for an extended period of time. Oh yeah, it tastes pretty darn good too. The following recipe should make enough meals for most of the week.

Nutrient dense chili recipe:

1. 3 ground beef from grass-fed beef or turkey
2. 1 to 2 medium sized chopped onions
3. 2 red bell peppers, diced
4. 5 carrots, diced
5. 2 cups spinach
6. 2 cloves of garlic
7. 900 grams peeled tomatoes with juice
8. 1.3 liters hot V8 juice
9. 500 grams red kidney beans, drained
10. 500 grams white beans, drained
11. 2 tablespoons iodized salt (to protect you from a widespread iodine deficiency)
12. 2 tablespoons oregano
13. 5 tablespoons of chili powder
14. ¾ tablespoon cayenne pepper
15. 1 cup raw cashews, ground
16. Optional: 125 grams beef liver, finely chopped (this small amount will not affect the taste)

Preparation:

1. Fry the ground beef (and liver, if desired) in a large pot, removing it after frying.
2. Fry onions, peppers, carrots and garlic in oil in the same pot.
3. Add the tomatoes, V8 juice, beans, all the spices and the ground cashews and stir well.
4. Leave to simmer for at least two hours, stirring occasionally. Add the spinach about 10 minutes before eating.

7 Moderate your antioxidant intake

Too many antioxidants are no better than too few and can do more harm than good.

The theory, which was put forward in 1972, was as follows: Free radicals impair the function of cells' mitochondria and set in motion a cascade of enzymes that dismember and kill the cell, ultimately leading to organ failure and possibly systemic failure of bodily functions. This is why you need to protect yourself with antioxidants to be impervious to attacks from chemicals, poor diet, too much sunlight, radioactive radiation, pollution, internet trolls, etc. This is the reason that almost everyone in the civilized world blindly believes that eating as many antioxidants as possible is a good thing.

However, it is quite likely that we are all wrong. Yes, reducing free radical production is a good thing...up to a point. The problem is probably one of dosing, incorrect timing, the wrong antioxidants or too many antioxidants. If you completely shut off the release of free radicals by antioxidants, then the membrane potential of the energy producing organelles known as mitochondria will collapse and cell-dissolving proteins will be distributed throughout the cell. If a whole bunch of mitochondria do this, then the cell dies. When many cells die, organ health and overall health will suffer.

Free radicals are important to health because - in addition to telling the cell when or when not to "commit suicide" - they also fine-tune cellular respiration, known as ATP production (the cell's energy currency). ATP is essential to your body's existence. If you mess with these mechanisms too much by using antioxidants, you may not feel a conscious difference, but you could be destroying yourself bit by bit on a cellular level.

Of course you should take antioxidants, but probably not individual antioxidants in tablet or capsule form. Nutritional science, in its hubris, has cherry-picked individual antioxidants and megadosed them under the assumption that they act alone, rather than in concert with dozens, hundreds or even thousands of other antioxidants. This is the reason for reports that too much vitamin E or C can cause serious health problems.

Consider a humble sprig of thyme. This sprout alone contains 30 different antioxidants. Isn't it possible that perhaps - and only perhaps - their purported benefits come when they are all taken together, rather than cherry-picking just one or two of these antioxidants? For this reason, it's smarter to take your antioxidants in the form of fruits and vegetables, or perhaps in the form of a freeze-dried fruit and vegetable formula that contains thousands of antioxidants combined with myriad phytochemicals. This way, you'll likely get the right amount of antioxidants for optimal free radical control - enough to prevent premature aging or damage to the body, but not so much as to promote cell suicide.

8. train sprints

Sprinting not only makes you look hot, but also improves mitochondrial health and performance.

If only people would sprint instead of using cardio machines. Think of all the space this would free up for weights, racks and machines.

The benefits of sprinting include the following:

• Preferential burning of fat and increasing fat oxidation by 75% after exercise.
• Builds muscle in the legs and core.
• Builds significant amounts of muscle in women (in women, protein synthesis increases by 222% after sprinting, while in men it only increases by 43%).
• Improves insulin sensitivity.

In addition, sprinting improves mitochondrial health and performance. Intense exercise like sprinting increases the number of mitochondria within cells, which is good for performance and overall systemic health (since mitochondrial count - the higher the better - correlates strongly with performance, heart health, prostate health, liver health, etc.).

9. take aspirin.

Aspirin can help control free radicals, improve health, extend lifespan, and potentially even burn fat.

You may know the link between aspirin and heart attacks. In people over 50, taking one baby aspirin (80 mg) results in a 22% reduction in heart attack risk and a 25 to 80% reduction in stroke risk. In addition, there is evidence that taking a baby aspirin every day leads to a substantial reduction in the risk of bowel cancer.

But these may not be the most important reasons for taking aspirin regularly - which is especially true if you're in your forties, thirties or even your twenties. Aspirin has been found to be a mild respiratory uncoupler, which may explain some of its mysterious health benefits. Uncoupling is a cellular process that allows a constant flow of electrons down the respiratory chain (i.e. ATP production) into the energy-producing mitochondria. This process limits the flow of free radicals without completely eliminating them and could theoretically improve health, increase longevity and even burn fat.

Complete deactivation of free radical production, which can occur when you overdose on antioxidants, can lead to cell death, which is pretty much the opposite of what you want to achieve by taking antioxidants. So respiratory decoupling, which is what aspirin does, is a good thing.

Consider taking a baby aspirin, but also keep in mind that aspirin can cause stomach bleeding in a small percentage of the population.

Source: https://www.t-nation.com/living/9-ways-to-live-longer-and-look-better-naked

From TC Luoma