Rebuild Yourself
We can rebuild ourselves. We have the technology. Our body constantly replaces old cells with new ones.
What is aging?
Aging is a complex process that slowly degrades what our body can do. As we age, the ends of our DNA get frayed, and some cell processes slow down.
Rebuilding Cells
One meaningful way to slow down aging is by taking damaged cells apart and replacing them with new ones. In the body this is called autophagy. It is like renovating your house. Old stuff is taken down, and new stuff is put in its place. In the case of the body, all the old stuff recovered from damaged cells is recycled into new cells. As we get older, this renovation process slows down.
Start Renovations
Renovation schedule
Several processes trigger cell renovation. The key ones are exercise, sleep, and fasting. The renovation teams in our body operate on a schedule. Our body processes vary throughout the day, and different bodily functions work on different shifts. A regular schedule keeps the shifts on track.
Exercise
Exercise triggers renovation. About an hour or two after a workout, the renovation team is in full swing. Exercise is critical to keep muscles, heart, and liver up to date. The parts of the brain that relate to movement also get refreshed after a workout. Hours after exercise, the renovation process still operates faster than if we just sat around. This rebuilding process is a big part of the benefits of exercise. To trigger a strong renovation effect, exercise should last at least 30 minutes, more benefits come from an hour. Both types of exercise, cardio and strength training, have this benefit.
Sleep
Sleep is also critical for renovation. While sleeping, the body ramps up renewal, removing damaged cells and sending the parts back for reuse. At about midnight, this process peaks. Our brain, in particular, is cleaned up during sleep. Harmful proteins that build up are removed. Lack of sleep interrupts the renovation process. Many days of poor sleep slow down renovation. Also, during sleep, the liver’s blood sugar levels are optimized. That is why long-term sleep disturbances cause problems with blood sugar. Alcohol in the liver at night interrupts this renewal process and damages the liver.
Diet
Food signals
What and when we eat impacts our bodies’ renewal processes. After not eating for a while, our blood sugar level falls, as does the level of protein building blocks. Fasting triggers the body to recycle old and damaged cells to recover the protein building blocks. After 12—16 hours of fasting, the markers that signal the renovation are much higher than right after eating. This is one benefit of not eating after supper and limiting our daily eating window to 8 hours. It gives your body extra rest from eating so cell renovation can run at high speed. Sleep combined with fasting accelerates renewal.
Longer fast, more renos
About 24 hours after eating, the renovation cycle is even faster, so a one-day fast can clear out a lot of older, damaged cells. Depending on the individual, a peak renovation rate is reached after 48 hours of fasting. Every day, your body rebuilds billions and billions of cells. Some cells, like digestive tract cells, are replaced every week. Your skin is replaced on a three-week cycle.
Restrict calories
A calorie-restriction diet will also increase the level of renewal. This is likely the reason why low-calorie diets prolong life in most mammals. The problem with a calorie-restrictive diet is that it is very unpleasant and impossible to maintain. And once you follow a low-calorie diet, returning to normal eating results in ballooning weight.
Limit carbs
Limiting our carb intake also assists in triggering tissue renewal. High insulin level after eating carbs slows down renovations. Eating carbs or proteins puts the renovation process on a short-term hold. When plenty of new materials are coming in, the body doesn’t have to break down older, damaged cells for raw materials.
Increase your Renewal Speed
To speed up cell renewal, follow these steps.
1. Food. Restrict eating to an 8-hour window every day, and do 24 to 48 hour fasts a few times a month. This speeds renewal.
2. Exercise. 2 hours after exercise, our body is in full renovation mode.
3. Sleep. A good night’s sleep lets your body rebuild itself.
These steps will help your body fight off aging and keep your body younger.
