Two weeks after my 80th birthday, at Fitness19 in Simi Valley, while coaching a client I sometimes take the liberty to work in with, I “showed him” how to go for a new max. The idea is to warm up with something light, then in about three intermediate loads (like adding six more plates at a time) do about 3 reps per step, saving energy and strength until going for a max rep set at the new max load. I managed 11 reps, a little cautious at first, and then reasonably deep for the last 5 or 6. I’ve always had a habit of having my hands on my hips in case something rips – a decade ago my right quad gave out, with a slight pull, doing squats and I’m mindful of that tear reoccurring – it didn’t this time.
This was 900 lbs of plates on a 100 lb sled, so a 1000 lb load, but at a 45 degree angle so 707 lb static pressure on the feet. Accelerating the load up the ramp increases that force, as does stopping it at the bottom, but no clue as to how much. I confess my knees are angry with me for a week or so, but they always heal up and let me keep doing it, so far.
I’m at the point in life where my primary technical interest is the aging process, how it works and how to optimize it. Most of my study involves non-drug supplements designed to forestall the onset of muscle loss, dementia, cancer and frailty in general. The most promising areas of research are:
- Removal of senescent cells: This can stop a process that rapidly accelerates inflammation and promotes of rapid aging and disability and death. Self-experimenters are using high doses of phytosomal or liposomal versions (much higher absorption) of Quercetin, Curcumin, Fisetin and Piperlongumine, typically taking a month’s supply of these in divided doses over two or three days. The results are all over the map because there is no cheap test for any change in population of these cells. Experimenters have widely varying manifestations of perceived changes. Studies on animals are very promising, suggesting that around 30% increase in life/health-spans are realistic. Long term studies are in the works, so maybe even better outcomes will be realized. Personal opinion; This strategy has the most potential for increasing both life and health span, because it can be repeated throughout life for continued effect. Search on Senolytic compounds for the latest data
- Boosting NAD+ levels, preventing their decline with age: Taking NMN (Nicotinamide mononucleotide) or NR (Nicotinamide Riboside) has been shown to dramatically slow the aging process by increasing energy production (everything heals/repairs faster), increasing production of Nitric Oxide (better blood flow to all parts of the body/brain); literally everything works more like it does in your 30s. I’ve been using 1/2 gram of sublingual NMN per day, 5 out of 7 days, for about a year. I sure don’t feel like I’m 80, compared to folks around me in that age range I’m pretty functional. If you buy from the NMN link, use FRANK10 for a 10% discount code.
- Boosting anabolic hormone production: Supplements abound that raise production of our own anabolic hormone levels in both men and women, letting us stay more muscular and stronger for decades longer than usual, while reducing body fat accumulation normal to aging. Higher anabolic hormone levels speed up repair and boost stamina in both sexes. Add weight training to build strength and postpone frailty for decades.
- Weight Training: Progressive weight training makes anyone of any age stronger! Considering that the day we can’t get out of a chair is the day we need assistance in living, which is expensive and very limiting, it make certain sense to make this form of exercise a regular practice. If we never stop doing it, our years of independent living can get pushed far into the future.
- Stem Cell replacement and Cultured Medium injections: Stem cell therapy is now a standard for many types of repair, while still not covered by most insurance. An exciting out come of this therapy is that few stem cells actually integrate into the tissue they are targeting, but rather appear to secrete growth and repair chemicals that actually promote our body to do the repair work. Studies are being done to culture stem cells in a medium promoting their multiplication while allowing their secretions to be harvested from the cultured medium. Factors in the medium pose none of the DNA matching requirements of the stem cells themselves, meaning the cost of marketable cultured medium could be quite low, and might even be available as a supplement in the near future.
Keep your eye on these strategies over time; Their promise is great for a more productive, less disabled late life. And if you live in the Simi Valley CA area, consider using me as your personal aging coach at Fitness19, M,T – Th,F from 1 to 5 PM: (805) 323-3919.
To your Greater Health and Fitness,