How Ordinary People Can Live Longer

How Ordinary People Can Live Longer

1. Suppress chronic inflammation. Through anti-inflammatory diet and adequate sleep.
2. Maintain insulin sensitivity. Eat in order: vegetables first, then protein, carbs last; strength training twice a week to maintain muscle mass — muscle is the buffer for blood sugar.
3. Protect telomeres. Regular cardio. Eliminate all chronic stress. Stay socially active and avoid isolation.
4. Protect the brain. Continuous cognitive challenges to maintain neuroplasticity.
5. Find a reason to get out of bed. Make yourself happy to open your eyes, have a sense of purpose, don’t linger in bed. When you can perceive the meaning of your existence in this world, you will be healthy.

普通人如何长寿

1. 慢性炎症压下去。通过抗炎饮食和充足睡眠。
2. 维持胰岛素敏感性。饮食顺序，先吃蔬菜再吃蛋白质最后碳水；每周两次力量训练，维持肌肉含量，肌肉是缓冲血糖的容器。
3. 保护端粒。规律的有氧。不要有任何慢性压力。保持社交活跃，不要有孤立感。
4. 保护大脑。持续的认知挑战，维持神经可塑性。
5. 找到让你愿意起床的理由。让自己睁开眼就很开心，有目标感，不会赖床，你能感知自己存在于这个世界的意义，你就会健康。

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