My Longevity Playbook

I can’t count how often patients have told me, “Don’t get old.” When I first started practising in my late 20s, aging was so far from my mind that hearing that every week didn’t faze me. Now that I have experienced some age-related changes, I can respect where they were coming from. Full disclosure: I am now in my mid-forties but don’t consider myself midlife. You can only be midlife if you set an expiration date on yourself. I plan to get old, and I am excited about it. 

In my clinical practice, I strive to help my patients understand how aging can be a challenging journey that motivates even the hardest of hearts. Rather than focusing on lifespan, I focus on health span. Longevity should have nothing to do with prolonging life because we want to reach a certain decade. Rather, it should refer to a life that embraces healthy growth and change while harnessing meaning and health.

My longevity playbook has seven core strategies that focus on the day-to-day nutrients necessary to achieve my goals for a lengthy health span. Nerding out on geroscience helped me tailor this routine with carefully chosen players using evidence-based research.

Replenish

Checking for nutrient deficiencies is important. I encourage patients to get tested for vitamin D. One-third of Canadians and 42% of Americans have insufficient vitamin D levels, so knowing where you sit in the range can help you determine your daily required intake. One recent study found that supplementing with 1000 IU of vitamin D3 encapsulated in a unique delivery system – LipoMicel – raised levels close to seven times higher than taking 1000 IU of a standard vitamin D3.

Revive

When I first noticed a bout of brain fog that didn’t go away, I was concerned. This small scare encouraged me to dive deeper into the science of cognitive health, where I found magnesium L-threonate. Magtein® is an MIT-developed form of magnesium L-threonate that is highly effective in crossing the blood-brain barrier. Once there, it supports synaptic (brain cell connection) density. In one study, supplementation with Magtein magnesium L-threonate for 12 weeks led to a 20% improvement in executive function and a 13% improvement in working memory, equating to a remarkable nine-year reduction in brain age. So, it was a no-brainer for me!

Reduce

A.k.a. anti-oxidize • cellular energy generation. Antioxidants scavenge free radicals directly, and one that you likely already have in your cabinet is vitamin C. Others include vitamin E, CoQ10, and N-acetyl-L-cysteine (NAC). NAC is a precursor to our master antioxidant, glutathione. It plays key roles in detoxifying compounds, including heavy metals and persistent organic pollutants (POPs), and it directly scavenges free radicals. Low levels of glutathione have been associated with chronic exposure to chemical toxins and alcohol, macular degeneration, and neurodegenerative disorders.

Rebalance

After combating several significant stresses in my life, I knew I had to find balance. Two things that work well for me are slowing down and practising gratitude. Engaging in twenty minutes of daily mindfulness exercises promotes self-compassion and is linked to improved mental health, well-being, and quality of life. Practising gratitude helps me reflect on the positive things in my life while changing the perspective of the not-so-positive and finding silver linings. When I need more support, I reach for the adaptogenic herbal extract, KSM-66® Ashwagandha, from the herb’s root KSM-66 can support a reduction in blood cortisol levels and perimenopause symptoms, including both psychological (mood, irritability, anxiety, and exhaustion) and physical aspects (hot flashes, night sweats), as well as improve overall quality of life.

Regenerate

Another nutrient that I have relied on to help balance cortisol levels is phosphatidylserine (PS). And, this fat-based compound also plays a key role in neuron cell structure and function, improving memory, mood, and stress-coping mechanisms because of its ability to act exclusively on brain cell membranes. When it comes to supplements, especially fat-based ones, look for those derived from non-GMO sources and with proof of contaminant testing. These are both signs of high quality and purity – exactly what your brain deserves. 

Resist

It sounds apocalyptic, but as we age, zombie cells are on the rise. Also known as senescent cells, these cells no longer divide but promote inflammation and play a role in developing age-related diseases. Nutrients, including curcumin, found in turmeric; quercetin, found in onions and apples; and resveratrol, found in red grapes and red wine, are senolytic, meaning they help clear these cells, reducing age-related cellular damage.

Restore

Nicotinamide mononucleotide (NMN) is a biologically active form of vitamin B3 that the body relies on to make the anti-aging metabolite nicotinamide adenine dinucleotide (NAD+). NAD+ is found in every cell in the body and is essential for hundreds of metabolic processes. By middle age, the body’s NAD+ levels fall to half their youthful levels. Declining NAD+ is a known factor in many metabolic and age-related health problems, contributing to underlying conditions such as muscle and hearing loss, fatigue, and cognitive decline. As a direct precursor to NAD+, supplementing with NMN helps replenish age-related declines, which is why it’s a key feature offensive player in my longevity game.

After more than two decades in medicine and being a mother of a toddler in my forties, I have learned much about aging. But I embrace that my best years can start right now. My longevity playbook’s defensive and offensive moves are ultimately individualized medicine, so what works for me may not be anyone else’s healthy aging solution. I encourage you to find your blueprint to healthy longevity as you take note of the aches and strengths in your body and soul.