Longevity Supplements I Wish I Started Taking Sooner - Start ASAP
Summary
TLDR本视频介绍了五种关键的补充剂,建议在20多岁时开始服用。首先是肌醇,有助于提高运动表现和血糖管理。其次是胶原蛋白,有助于预防皮肤老化和关节健康。第三是TMG,可改善甲基化和肌肉力量。第四是氨基葡萄糖,对关节健康和心血管有益。最后是甘氨酸,对胶原蛋白、谷胱甘肽和肌酸合成有益,且有助于睡眠和长寿。
Takeaways
- 💊 从24岁开始定期服用不同补充剂,但有些关键补充剂希望能早点开始服用。
- 🍇 第一个推荐的补充剂是肌醇(Inositol),它对运动表现和血糖管理有益,还能帮助肌肉生长和提高胰岛素敏感性。
- 🥜 肌醇可以从葡萄柚汁、花生酱和豆类中获取,有助于降低餐后血糖反应并改善胰岛素敏感性。
- 🥚 第二个补充剂是胶原蛋白,它不仅有助于抗老化和关节健康,而且从20岁开始胶原蛋白就开始流失。
- 🥩 第三个补充剂是TMG(三甲基甘氨酸),它有助于改善甲基化,增强肌肉力量和运动表现。
- 🏃♂️ TMG可以与肌酸一起使用,有助于支持肌酸的合成,特别适合20多岁和30多岁想要增强肌肉和力量的人。
- 🦴 第四个补充剂是氨基葡萄糖,它有助于关节健康,并且从20岁开始胶原蛋白就开始退化。
- 💊 氨基葡萄糖还可以作为预防心血管疾病的抗炎补充剂,有助于降低心血管疾病的风险。
- 🧬 最后一个推荐的补充剂是甘氨酸,它有助于胶原蛋白、谷胱甘肽和肌酸的合成,并且可以作为睡眠、代谢和胰岛素敏感性的补充剂。
- 📧 如果对逆转生物年龄或减缓衰老感兴趣,可以发送电子邮件到指定地址获取更多信息。
- 🔔 记得点赞、订阅并开启通知,以获取更多优化和增强的信息。
Q & A
什么是肌醇,它有哪些作用?
-肌醇是一种身体可以从葡萄糖合成的补充剂,对运动表现和血糖管理有好处。它还可以帮助将肌酸送入骨骼肌,将钙送入骨骼。肌醇对改善肌肉生长、胰岛素敏感性和运动表现都有帮助,并且有甜味,可以作为非人工的糖替代品。
肌醇如何影响心血管健康?
-补充肌醇可以改善胆固醇和血脂等心血管健康指标。
哪些食物含有肌醇?
-葡萄柚汁、花生酱和不同种类的豆类含有肌醇。
胶原蛋白为什么对20多岁的人也重要?
-胶原蛋白从20岁开始每年损失1%,到60或70岁时会损失近50%。补充胶原蛋白有助于维持皮肤、关节和骨骼的健康。
TMG是什么,它如何影响身体?
-TMG(三甲基甘氨酸)是一种氨基酸,可以改善甲基化过程,平衡甲基化和蛋氨酸。补充TMG有助于提高肌肉力量和运动表现。
为什么20多岁的人应该考虑补充葡萄糖胺?
-葡萄糖胺有助于关节健康,因为胶原蛋白从20岁开始退化。此外,它还可以作为抗炎剂,对有心血管疾病家族史的人来说是一个预防措施。
补充葡萄糖胺有哪些潜在的长寿益处?
-补充葡萄糖胺与降低总死亡率有关,并且与降低心血管疾病风险相关。这可能是由于其抗炎效果。
为什么作者推荐在20多岁时就开始补充甘氨酸?
-甘氨酸有助于胶原蛋白、谷胱甘肽和肌酸的合成,并且可以作为睡眠、代谢、胰岛素敏感性、运动表现和长寿补充剂。
作者提到了哪些补充剂可以提高肌肉力量?
-作者提到了肌醇、TMG和甘氨酸都可以提高肌肉力量。
作者提到了哪些补充剂有助于改善血糖管理?
-作者提到肌醇有助于改善血糖管理。
作者为什么认为补充这些补充剂可以延缓衰老?
-作者认为补充肌醇、胶原蛋白、TMG、葡萄糖胺和甘氨酸有助于维持关节和皮肤的健康,提高肌肉力量和改善代谢健康,这些都是延缓衰老的关键因素。
Outlines
💊 补充剂介绍:肌醇和胶原蛋白的重要性
视频脚本的第一部分介绍了几种关键的补充剂,首先是肌醇(Inositol),它是由身体从葡萄糖合成的,对运动表现和血糖管理有益。肌醇还能帮助将肌酸送入骨骼肌,以及将钙送入骨骼。此外,它对改善胰岛素信号和降低心血管病风险标志物如胆固醇和脂质有益。作者个人喜欢肌醇,因为它可以改善肌肉生长、胰岛素敏感性和运动表现,并且有甜味,可以作为非人工的糖替代品。其次,介绍了胶原蛋白,尽管它通常被认为是抗衰老补充剂,用于减少皱纹和关节问题,但胶原蛋白的流失从20多岁就开始了,因此从20多岁开始补充胶原蛋白对抗衰老和关节健康是有益的。
🏋️♂️ 运动补充剂:TMG和葡萄糖胺的益处
第三部分介绍了TMG(三甲基甘氨酸,也称为Betane),它是一种氨基酸,对甲基化有改善作用,并且有助于平衡甲基化和蛋氨酸。TMG补充剂可以改善肌肉力量和运动表现,尤其对年轻足球运动员有益。作者提到,TMG可以与肌酸结合使用,有助于支持肌酸合成。第四部分讨论了葡萄糖胺,通常被认为是老年人的补充剂,用于关节和关节炎,但作者认为从20多岁开始补充葡萄糖胺有助于维持关节和骨骼密度。此外,葡萄糖胺对心血管健康有益,可以降低心血管事件的风险。
🧬 长寿补充剂:甘氨酸的多重功效
第二部分继续讨论了甘氨酸,这是作者最喜欢的补充剂之一,尽管他直到两三年前才开始服用。甘氨酸有助于胶原蛋白、谷胱甘肽和肌酸的合成,并且可以作为睡眠、代谢、胰岛素敏感性、运动表现、长寿补充剂使用。它有助于增加自噬和模拟甲醇限制,从而有助于延缓衰老。作者还提到了甘氨酸对长寿的其他好处,并邀请观众通过电子邮件联系他以获取更多信息。视频最后,作者提醒观众点赞、订阅并开启通知,以获取更多优化和赋能的内容。
Mindmap
Keywords
💡肌醇
💡胶原蛋白
💡TMG(甜菜碱)
💡葡萄糖胺
💡甘氨酸
💡甲基化
💡胰岛素敏感性
💡自噬
💡同型半胱氨酸
💡谷胱甘肽
💡肌肉合成
Highlights
24岁时开始定期服用不同补充剂,但有几个关键补充剂希望能早点开始服用。
第一个补充剂是肌醇,也称为myoinositol,对身体有多种益处。
肌醇有助于提高运动表现和血糖管理。
肌醇还能帮助将肌酸输送到骨骼肌,以及将钙输送到骨骼中。
补充肌醇可以改善胰岛素信号,降低胰岛素抵抗。
肌醇对心血管健康有积极影响,可以改善胆固醇和脂质水平。
肌醇可以改善肌肉生长,提高运动表现,并且有甜味,可以作为糖的替代品。
可以通过食物如葡萄柚汁、花生酱和豆类来获取肌醇。
第二个补充剂是胶原蛋白,有助于抗老化、关节和皮肤健康。
从20岁开始,每年会损失约1%的皮肤胶原蛋白。
低分子量水解胶原蛋白肽有助于皮肤健康和抗皱纹。
第三个补充剂是TMG(三甲基甘氨酸),有助于平衡甲基化和蛋氨酸。
TMG补充可以提高肌肉力量和运动表现。
TMG与肌酸和肌醇结合使用,可以支持肌酸合成。
第四个补充剂是氨基葡萄糖,有助于关节和骨骼健康。
氨基葡萄糖对有心血管疾病家族史的人有抗炎作用。
氨基葡萄糖有助于软骨合成,对关节有保护作用。
补充氨基葡萄糖与降低心血管疾病风险有关。
最后一个补充剂是甘氨酸,有助于胶原蛋白、谷胱甘肽和肌酸的合成。
甘氨酸可以用作睡眠、代谢、胰岛素敏感性、运动表现和长寿补充剂。
甘氨酸有助于增加自噬和模拟甲醇限制,对长寿有益。
Transcripts
I started taking different supplements
regularly when I was 24 years old but
there are a few key supplements that I
wish I started taking sooner which I'll
be discussing in this video do it
alright the first supplement is inositol
or myoinositol many people haven't heard
about inositol before but it's actually
quite an amazing supplement myoinositol
also called just inositol is something
your body synthesizes from glucose
inositol has been found to have many
benefits for athletic performance and
glucose management inositol also helps
to drive creatine into skeletal muscle
as well as calcium into bone for blood
sugar management inocidal improves
insulin signaling and reduces incident
resistance supplementing with inositol
has been found to have insulin
sensitizing effects markers of
cardiovascular disease such as
cholesterol and lipids have also been
shown to get better after
supplementation with inositol personally
why I like inositol is that it can
improve muscle growth as well as
insensitivity and athletic performance
while at the same time having somewhat
of a sweet taste that you can use as a
sugar alternative that is not artificial
and it doesn't have any address effects
you can get inositol from certain foods
as well specifically grapefruit juice
regular grapefruit peanut butter and
different kinds of beans adding inocidal
containing foods or supplement to your
meal can lower the post perennial
glucose response as well as improve
insensitivity the second supplement is
collagen now usually collagen is
considered like an anti-aging supplement
for wrinkles and Joints which you know
you would think that why would you want
to take collagen in your 20s well the
issue is that collagen degradation
already starts in your 20s starting at
the age of 20 you lose about one percent
of your skin collagen every year and by
the time you're 60 or 70 years old you
have lost almost 50 percent of your
Skin's collagen content that's why even
in your 20s you kind of need to increase
your collagen intake for optimal
anti-aging and for optimal joint health
and skin Health especially now you can
get collagen from certain foods as well
but when it comes to the anti-aging
wrinkles and just the skin health
effects then generally that only works
if you take low molecular weight
hydrolyzed collagen peptides because
they're small enough to actually reach
the tissues pure how soft my skin is
number three is going to be TMG or
trimethyl glycine also known as betane
betane is an amino acid consisting of
glycine with three methyl groups added
B10 has slightly different effects than
Glycine and mostly improves methylation
trimethyl glycine supplementation also
helps to balance the methylation and
methionine if you're not getting enough
glycine or trimethylglycine then you
might get too much methionine which most
people generally are if they're eating
muscle meat and that can raise
homocysteine and cause methane
intoxicity which in excess has been
found to be associated with accelerated
aging in other animals but this is not
the only reason why I take DMG as a
supplement TMG has also been found to
improve muscle strength and muscle power
in young soccer players 14 weeks of BTN
supplementation increased predicted one
rep max VO2 max and repeated Sprint
ability performance in youth
professional soccer players and this
2013 study found and that six weeks of
beaten supplementation improved body
composition arm size bench press work
capacity and attenuated the rise in
urinary homocysteine theolactone and
also intended to improve power so as
someone in my 20s I already took
creatine at that time I was already
taking creatine in my early 20s and
something that I didn't take at that
time was TMG so TMG can be useful for
helping with creatine and you know you
combine it with inositol and glycine as
well which then support creatine
synthesis as well so it's just a good an
additional workout supplement that can
improve muscle strength specifically
which is kind of important to focus on
in your 20s and 30s where it's quite
easy to build muscle and strength number
four is going to be glucosamine which is
something that most people would also
think that it's like an old people
supplement because it it supposedly
helps with joints and arthritis and
things like that why would you want to
take it in your 20s now first of all I
believe that glucosamine does help with
joints and the same reason why we want
to take collagen your collagen or it
begins to deteriorate in your 20s and
there's no reason why you wouldn't want
to help with maintaining your joint and
bone density as well for as long as
possible but I personally have a family
genetic history of some cardiovascular
disease as well so that's why I do take
it as an anti-inflammatory and that is
something that boosts autology as a
preventive measure you know I don't see
any downside if I do have some genetics
in my family for heart disease then why
not take something that can counteract
that glucosamine is required for the
synthesis of cartilage which acts as
lubricant or shock absorber for the
joints glucosamine has many trials
showing efficacy for osteoarthritis
exercise also improves cordial content
and improves joint function but too much
exercise can also wear down the
cartilage so that's why supporting it
with some glucosamine and collagen is
just smart the optimal dose for
glucosamine is around 1.5 to 3 grams a
day and the many studies that find no
effect of glucosamine supplementation
generally take less than that but if you
take 1.5 to 3 grams then you do see a
positive effect besides the joint health
glucosamine has one also been found to
have many longevity benefits it's been
found that supplementing glucosamine is
associated with a 39 decrease in total
mortality among 16 000 U.S subjects in
the UK among 466 000 subjects without
cardiovascular disease habitual use of
glucosamine has been linked to a lower
risk of cardiovascular disease events
the reason for that is thought to be
glucosamines anti-inflammatory effects
if you don't use
and the last supplement on the list that
I wish I started taking sooner is
glycine of course this is a supplement
that is my favorite and I mentioned it
quite often but I only started taking
glycine as a supplement around two to
three years ago now the biggest reason
has to do with the benefits of collagen
as well as glutathione and creatine
synthesis but glycine also is one of the
ones that balances methionine so glycine
can be used as a sleep supplement it can
be used as a metabolic and insulin
sensitivity supplement can be used for
athletic performance it can be used as a
longevity supplement that helps with
increase autology and mimic methane
restriction and it also is a longevity
supplement in terms of boosting
glutathione so definitely check out my
other video about the longevity benefits
of glycine but if you do want to slow
down aging and live longer then I'm
looking for more people who want to
reverse their biological age if you're
interested then email me the word Health
to info siebenon.com and I'll send you
the details but other than that thanks
for watching this video make sure you
click like subscribe notification Bell
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