Jul 21, 2024
by Yesha Karmeli

Longevity: Telomeres, Mitochondria and More: A Comprehensive Guide to Longevity and Prevention

Jul 21, 2024
by Yesha Karmeli

Longevity: A comprehensive look at longevity and its impact on society

**Introduction** : Longevity refers to the ability to live a longer and healthier life. This discipline examines the factors that contribute to extending lifespan and improving quality of life. It focuses on prevention, nutrition, physical activity, and holistic diagnostics. In this article, we will explore the history of the longevity movement, its societal impact, and specific biochemical and physiological aspects.

History of the Longevity Movement The roots of the longevity movement go back a long way, but it gained momentum in the 20th century due to scientific advances and improved healthcare. Early studies focused on extending lifespan through diet and lifestyle. In recent decades, research has expanded to molecular and genetic levels to better understand the mechanisms of aging.

Social Impact of the Longevity Movement: A longer and healthier life can have significant positive effects on society. These include:

Reducing healthcare costs: Prevention and early diagnosis of diseases can reduce healthcare costs.
Improved quality of life: People can remain active and productive longer, leading to a more fulfilling life.
Economic benefits: Older people can work longer and contribute to the economy.
Social stability: Healthier older people are better able to take care of family matters and provide support.

Causes of modern diseases and their impact on longevity

1. Telomere Wear Telomeres are the end caps of chromosomes that protect DNA. With age, telomeres become shorter, compromising genomic stability and disrupting cellular function. Shortened telomeres can lead to increased genomic instability, which in turn increases the risk of various diseases.

2. Genomic Instability The genome contains all of a cell's genetic information. DNA mutations caused by environmental factors such as oxidative and nitrosative stress, as well as exposure to toxins, lead to genomic instability. With increasing age, the efficiency of DNA repair mechanisms decreases, leading to damage to DNA and stem cells.

3. Epigenetic Changes Epigenetic mechanisms regulate the activity of our genes. This regulation occurs through methylation, which turns genes on or off. With age, this process can get out of control, resulting in beneficial genes being switched off and harmful genes being activated.

4. Chronic Inflammation Chronic inflammation is caused by exposure to toxins, bacteria, and viruses, as well as a lack of repair mechanisms. Poor diet, lack of exercise, and a decline in mitochondrial activity promote inflammatory processes that can lead to cardiovascular disease, diabetes, and neurodegenerative diseases.

5. Disrupted intracellular communication. Signaling within cells is crucial for the cellular response to external signals. Disruptions in this communication, often due to age-related changes, can lead to cell dysfunction and impair health.

6. Mitochondrial Dysfunction Mitochondria are responsible for energy production in cells. Age-related mitochondrial dysfunction leads to reduced energy production and increased cell damage. Essential substances such as pyruvate, lactate, ATP, as well as vitamins (B complex, C, E), minerals (magnesium, iron), and amino acids (L-carnitine) are necessary for optimal mitochondrial function.

7. Regulated Nutrient Stability Age-related metabolic disorders can impair nutrient absorption and utilization. This leads to deficiencies in important nutrients, which negatively impacts overall health and longevity.

8. Macrophagy Deactivation Macrophagy refers to cellular self-cleaning. When this function is disrupted, damaged cell debris cannot be effectively removed, leading to an accumulation of cellular damage and dysfunction. Reduced macrophage activity impairs the body's ability to cleanse itself and maintain health.

Longevity and Prevention Prevention is a key aspect of longevity. Through regular exercise, a balanced diet, and holistic diagnostics, many age-related diseases can be prevented or delayed. Prevention also includes avoiding risk factors such as smoking and excessive alcohol consumption.

Nutrition and Longevity: A balanced diet rich in amino acids, vitamins, and minerals is essential for longevity. What else is important?

Muscle activity: Essential amino acids are necessary for muscle building and maintenance. Hormones such as testosterone, growth hormone, and insulin are crucial for muscle mass and vitality.
Neurotransmitter function: Vitamins such as B6, B12 and folic acid play a key role in the synthesis of neurotransmitters.
Energy production: Minerals such as magnesium and iron are important for mitochondrial function and energy production.

Holistic Diagnostics and Longevity Holistic diagnostics consider the entire body, not just individual symptoms. It can help detect and treat health problems early through advanced testing and analysis. This includes:

Hormone analysis: To evaluate hormone levels that are important for metabolism and energy balance.
Gut health: Analyzing the microbiota to improve digestion and the immune system.
Liver function: Tests to check detoxification capacity and general liver health.

Physiological aspects of longevity

1. Muscle activity and hormones Muscle activity is crucial for overall health and longevity. Hormones play a central role:

Testosterone: Promotes muscle growth and strength.
Growth hormone: Supports cell regeneration and growth.
Insulin: Regulates glucose levels and influences muscle function. Regular physical activity promotes hormonal balance, improves muscle strength, and contributes to vitality.

2. Mitochondria and energy production Mitochondria are the "power plants" of cells and play a crucial role in energy production:

Metabolic pathways: Pyruvate and lactate are central metabolites in energy metabolism.
ATP production: Adenosine triphosphate (ATP) is the main energy source of cells.
Essential nutrients: Vitamins (B complex, vitamins C, E), minerals (magnesium, iron), and amino acids (L-carnitine) are necessary for optimal mitochondrial function. A healthy oxygen supply is also crucial for mitochondrial function and thus for energy production and overall vitality.

3. Neurotransmitters and stress regulation Neurotransmitters are chemical messengers that enable communication between nerve cells:

Important neurotransmitters: serotonin, dopamine, noradrenaline and GABA.
Balance: A balance between stress hormones (such as cortisol) and relaxing neurotransmitters is important for well-being.
Parasympathetic nervous system: This part of the autonomic nervous system promotes relaxation and regeneration. A balanced neurotransmitter profile contributes to emotional stability, mental clarity, and general well-being.

4. Digestion and intestinal health Intestinal health is a central aspect of longevity:

Absorption capacity: A healthy intestinal mucosa is necessary for the effective absorption of nutrients.
Leaky Gut: A leaky gut can lead to inflammation and chronic diseases.
Liver function and detoxification: The liver plays a key role in glutathione metabolism, which is important for detoxification. Essential nutrients such as methionine and selenium support this process. Optimal digestion and intestinal health are crucial for nutrient absorption, the immune system, and detoxification capacity.

5. Emotional and mental aspects Emotional and mental health are essential components of longevity:

Orientation and focus: A clear life goal and calling give life meaning and structure.

Inner strengths: Focusing on inner resources and strengths helps to overcome challenges.

Conflict resolution: Resolving emotional and unresolved conflicts promotes mental and physical health. A fulfilling and meaningful life supports overall health and contributes to longevity.

Conclusion: Longevity is a comprehensive concept that encompasses many aspects of health and well-being. Through preventive care, a balanced diet, regular exercise, and holistic diagnostics, we can not only live longer, but also healthier lives. Advances in longevity research promise to further improve the quality of life in the future and maximize the societal benefits of longevity.

Sources from American research on longevity

National Institutes of Health (NIH): Studies on the role of diet and physical activity in extending lifespan.
Harvard TH Chan School of Public Health: Research on the importance of vitamins and minerals for health.
Mayo Clinic: Investigations into the role of hormone balance and mitochondrial function in longevity.
Centers for Disease Control and Prevention (CDC): Prevention strategies to promote longevity.
American Academy of Anti-Aging Medicine (A4M): Holistic approaches to promoting longevity through prevention and lifestyle changes.

Yesha Karmeli

https://ory-berlin.de

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- Aug 18, 2024
- by Yesha Karmeli
Longevity and happiness: The three dimensions of age – living healthily and fulfilling oneself into old age

Many people today feel constantly exhausted, in pain, sleep poorly, or notice that their body isn't regenerating as well as it used to. They may even exercise, pay a little attention to their diet – but still lack energy and make no progress. What many don't realize is that the body is often in a state known as "catabolic." This means that it is primarily operating in breakdown mode – rather than building up.

The body has two basic functional states: anabolic and catabolic. The anabolic state represents building, regeneration, healing, and renewal. This is where muscles are built, hormones are produced, and damaged cells are repaired. This is the state in which we recover from exertion, in which we become healthier, stronger, and more resilient. The catabolic state, on the other hand, represents breakdown – here the body switches to generating energy by breaking down its own reserves. This makes sense in the short term, for example during acute stress, fasting, or intense physical exertion. It becomes problematic when the body remains in this breakdown mode permanently – and that is exactly the case for many people today.

A major cause of this is chronic stress. Whether it's professional pressure, constant availability, inner restlessness, or unresolved emotional issues – all of this keeps the nervous system in what's known as sympathetic mode, or the "fight or flight" response. The body releases increased amounts of cortisol, a stress hormone that, in high doses over the long term, inhibits muscle growth, disrupts sleep, and promotes inflammation in the body. This has direct consequences: Muscles are broken down, joints regenerate more slowly, and the immune system is weakened.

Lack of sleep also plays a major role. The most important anabolic processes take place during deep sleep. Growth hormones are released, cells are repaired, and tissue is built. Those who sleep poorly—or too little—lose precious regeneration time night after night. In the long term, this can lead to muscle loss, hormonal imbalances, and chronic fatigue.

Another often overlooked factor is lack of exercise. If you don't move enough in your daily life, you don't stimulate your body to build muscle. Your muscles aren't sufficiently stressed, which pushes your body into a catabolic state. At the same time, you lack the movement to activate your metabolism, stimulate lymph flow, and regulate your nervous system. The body falls into a kind of "standstill" that has nothing to do with true recovery.

And then there's the issue of nutrition and micronutrient deficiencies. Our cells need protein, vitamins, minerals, and healthy fats to repair and rebuild. If these building blocks are missing—for example, due to an unbalanced diet, frequent diets, or poor intestinal absorption—the body simply lacks the material it needs to stay healthy. Older people or people with chronic inflammation in particular often have what's known as anabolic resistance—meaning that even when the body receives stimuli, it can no longer respond well to them because it lacks the right conditions.

In addition, many people suffer from silent inflammation that spreads unnoticed throughout the body. This inflammation blocks important rebuilding processes and also keeps the body in a state of breakdown. Typical causes include a leaky gut, sugar, trans fats, environmental toxins, and chronic stress.

When all these factors come together, the body gradually loses its ability to regenerate. Muscles stop growing, joints heal poorly, skin ages faster, hair falls out—even thinking becomes more difficult. Energy is lacking, strength diminishes, and the joy of life fades.

But it doesn't have to stay that way. The good news is: The body can rebuild itself – if we create the right conditions for it. This primarily means reducing chronic stress, getting good, deep sleep again, exercising regularly – but in moderation and with targeted muscle stimulation – and providing the body with all the nutrients it needs. This also includes identifying and treating inflammation, for example, through gut health, a low-inflammatory diet, and targeted micronutrient therapy.

In functional medicine, this is referred to as an integrative strategy: We look not just at individual symptoms, but at the bigger picture. We strengthen the autonomic nervous system, promote energy metabolism in the mitochondria, and support the body's detoxification systems. This allows body, mind, and emotions to return to balance – and regeneration becomes possible again.

When the body returns to an anabolic state, not only do the muscles recover. Joints, connective tissue, the immune system, and even our mental clarity also benefit. It's a sign that a person is no longer just "surviving," but truly living.

A body under constant stress can't rebuild. It needs rest, nutrition, and exercise—but in the right amounts. Only then can it regenerate, build muscle, heal joints, and regain strength.

Catabolic = breakdown | Anabolic = build-up
The body constantly oscillates between these two states:

Catabolic: Stress, fasting, overtraining, inflammation, nutrient deficiency → muscle breakdown, cellular stress
Anabolic: Regeneration, deep sleep, muscle building, healing, cell repair. These phases alternate in a healthy balance.

But many people today are permanently catabolic:

Chronic stress (cortisol) inhibits anabolic signaling pathways (e.g. mTOR).
Inflammation triggers catabolic processes.
Insulin resistance, lack of exercise and malnutrition block anabolic stimuli.
In old age, anabolic resistance also occurs – the body no longer responds sufficiently to building stimuli.

What can you do? – Ways back to the rebuilding state

This is where functional medicine helps – it asks: What blocks the anabolic state?

And how can we specifically get back into regeneration?

This includes:

(breathing exercises, nature, sleep rituals)
(Muscle stimulation, but not too much – less is often more!)
(e.g. magnesium, B vitamins, amino acids, omega-3)
(Gut health, low-inflammatory diet)
(at least 7–8 hours, sleep hygiene, evening rituals)

1. Movement with building impulse

Strength training (progressive) activates mTOR and IGF-1 – both anabolic signaling pathways.
Short, intense, regenerative – not too much (avoiding training stress).

2. Eat protein-rich food – with rhythm

High-quality amino acids (especially leucine, glutamine, glycine).
Protein-dense meals in anabolic time windows (e.g. after training or in the morning).
HMB, Collagen, Creatine, BCAAs, Ashwagandha, Zinc, Magnesium, Omega-3
mTOR activators: insulin (targeted!), leucine, resistance training

Anabolic substances: The solution: Back to building mode

3. Reduce micro-inflammations

Silent inflammation inhibits anabolic signaling pathways and promotes muscle breakdown.

Measures:

Anti-inflammatory diet (omega-3, curcumin, polyphenols)
Gut health: Avoid leaky gut

Strengthen detoxification: Glutathione, bitter substances, lymph flow

4. Switch the autonomic nervous system

Construction occurs in the parasympathetic nervous system.
Ways to get there:
Breathing exercises, meditation, vagus nerve stimulation
Biofeedback, cold therapy, contact with nature

Integration of functional medicine

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1. Autonomic nervous system

Constant stress keeps us in the sympathetic nervous system (catabolic).
Only in the parasympathetic nervous system can the body build: sleep, digestion, cell healing.

2. Mitochondria & Energy Metabolism

Mitochondria are central players in the structure.
Anabolic phases require energy – without ATP there is no cell growth.
Support: Q10, NADH, B vitamins, carnitine, targeted ketosis/carb cycles3.

Detoxification Toxic load keeps the system catabolic.

Glutathione, sulfur compounds, fasting cycles activate autophagy – help in the transition to anabolic regeneration.

Consciousness & Relationships Those who are stuck in catabolism often also experience mental deterioration: anxiety, irritability, lack of motivation.

A consciously designed anabolic lifestyle (exercise, good food, relaxation) not only strengthens the body – it leads to a clearer mind and more self-confidence.
In relationships, differences become apparent immediately: people in the development mode are more creative, more approachable, and more productive.

The most important points:

Catabolism dominates in cases of chronic stress, inflammation, and deficiency.

Anabolic buildup requires targeted stimuli, proteins, and parasympathetic activation.

Functional medicine provides tools for diagnostics and targeted intervention. You aren't designed for constant stress—your body wants to grow, heal, and renew itself. Give it the chance to do so: with mindful movement, nourishing nutrition, and inner peace. Every muscle, every cell, every feeling can be rebuilt.

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