5 Longevity Hacks That Take Under 5 Minutes Each скачать в хорошем качестве

5 Longevity Hacks That Take Under 5 Minutes Each

In this video, I break down 5 science-backed longevity habits that are simple, realistic, and actually move the needle for long-term health. These strategies are rooted in modern physiology, epidemiology, and longevity research, including how your metabolism, nervous system, and circadian rhythm respond to daily habits over decades. In this video, you’ll learn: • A very time-efficient technique for reducing metabolic disorders (diabetes, heart disease, cardiac and cancer related mortality) • How NEAT (non-exercise activity) quietly impacts metabolism and lifespan • Why over-activating growth pathways like mTOR may accelerate aging • What the Okinawan principle of Hara Hachi Bu really means (and how to apply it) • How consistent sleep timing helps stabilize your circadian rhythm and avoid “social jet lag” • Why stress management and mindfulness are not optional for longevity None of these are extreme. All of them are sustainable. ⸻ ⏱️ Chapters 0:00 – Why longevity doesn’t require extreme biohacking 00:37 – Why exercise is not enough 01:43 – 1 NEAT: the overlooked driver of metabolic health 03:12 – 2 Keep your brain young and healthy 04:00 - “The happiest man in the world” 05:48 - 3 VILPA 07:27 - Stimulus Control and Movement Snacks 08:06 – Hara Hachi Bu (80% rule) from Okinawa 09:04 - mTOR - More, More, More 10:12 – Circadian anchoring & avoiding social jet lag 12:38 – Putting it all together for long-term health 13:31 - Make all of this STICK ⸻ 🧠 Who this video is for: • Anyone interested in longevity, healthspan, and aging well • People who feel overwhelmed by extreme fitness or wellness advice • Those looking for simple, evidence-based habits that actually work ⸻ ⚠️ Disclaimer This video is for educational purposes only and does not replace medical advice. Always talk with your healthcare provider before making significant lifestyle changes. ⸻ Bibliography: Books: Daniel Goleman’s “Altered Traits” David Sinclair’s “Lifespan” Scott Hogan’s “Built from Broken” Articles: “Sedentary behaviour and risk of all-cause, cardiovascular and cancer mortality, and incident type 2 diabetes” Richard Patterson et al. Eur J Epidemiol. 2018 Sep. PMID: 29589226; PMCID: PMC6133005. “Sedentary Behavior and Cardiovascular Morbidity and Mortality: A Science Advisory From the American Heart Association” https://doi.org/10.1161/CIR.000000000... “Wearable device-based health equivalence of different physical activity intensities against mortality, cardiometabolic disease, and cancer” Nat. Comm. PMID: 41057301; PMCID: PMC12504536. “Estimating brain age using high-resolution pattern recognition: Younger brains in long-term meditation practitioners” Eileen Luders et al. Neuroimage. 2016. PMID: 27079530 ⸻ 🔔 If you found this helpful: • Like the video • Subscribe for evidence-based health and longevity content • Share it with someone who wants to live well — not just longer ⸻ 🔎 Suggested Tags / Keywords (paste into tags section) longevity healthspan longevity habits science of aging VILPA exercise NEAT activity mTOR aging hara hachi bu circadian rhythm social jet lag mindfulness and health stress and longevity evidence based health healthy aging metabolic health