Anti-aging and Preventative Medicine | 抗老生活和预防医学

Anti-aging and Preventative Medicine | 抗老生活和预防医学


中文版 (English Version Follows Below.)

为什么有的人60岁看起来像40-50岁，而有的人40岁看起来像50-60岁？ 我觉得对多数的普通人包括我来说，50%是基因，50%是生活习惯，两者是个天平，相互影响。


池古敏郎是日本著名的循环系统专家，他用30年的临床经验告诉我们一个事实，人的衰老的速度，不是年龄决定的，而是血管和肠道决定的，这得从生活习惯开始。


他的《抗老生活，好习惯胜过好医生》强调了“预防医学”的核心，主张通过调整日常微小习惯来对抗衰老。以下是他书里的10个重点：

1. 饮食保持七分饱

不要吃到撑，维持轻微的饥饿感能启动身体的修复基因，延缓细胞老化。看我的16/8 轻断食篇。

2. 摄取优质蛋白质

肌肉流失是衰老的开始，应通过豆、鱼、蛋、肉类确保足够的蛋白质，以维持体能与代谢。看我是如何吃各种豆子把蛋白质占了40%的。还有一点是很多人都不知道的，就是要从吃健康的油开始，保护肝脏和肾，看我的吃油篇。

3. 减少精制糖与精碳水

过多的糖分会导致身体“糖化”，不仅让人长皱纹，还会诱发各种慢性炎症。我的总结就是尽量不吃市面上的一般甜点和零食，主食少吃大白米饭、面条、馒头等。

4. 坚持规律的负重运动

除了走路，更要增加阻力训练来保护骨密度和肌肉量，这是防老最有效的“天然良药”。增加肌肉是最好的抗老运动和能治“百病”，看我的力量锻炼篇，45-50岁是最有的黄金窗口了。

5. 保证充足的高质量睡眠

睡眠是身体排毒和自我修复的黄金时间，长期熬夜会加速大脑和内脏的退化。看我的失眠和早醒篇，中医和西医的2个方法。

6. 维持肠道菌群平衡

肠道是人体最大的免疫器官，多吃膳食纤维和发酵食物，肠道健康人才会显得年轻。看我的几个非常简易自己做发酵食物的方法。

7. 积极管理压力与情绪

长期的慢性压力会产生大量自由基，保持乐观心态能显著降低身体的氧化损伤。 我觉得人要不停地培养反省和翻篇的能力，活得通透一点会开心和淡定一点。看我的名人智语言。

8. 定期进行精准体检

不要等生病才看医生，通过科学检测早期发现潜在风险，在疾病露头前就将其扑灭。

9. 保持社交与大脑活跃

持续学习新事物并与人交流，能预防认知功能下降，让大脑保持年轻的神经塑性。这一点我有所保留，这世界上烂人烂事太多，一定只和契合度和有边界感的人交往，要不然自己独处会更舒服。

10. 习惯胜过昂贵的补品

抗老不是靠吃名贵药材，而是将以上良好的生活细节融入血液，变成像呼吸一样自然的习惯。这一点我严重同意，也是我这个网站的主旨，从生活的一些微习惯开始，积少成多才能有转折点。

English Version


Anti-Aging Lifestyle and Preventative Medicine

Why do some 60-year-olds look like they are 40–50, while some 40-year-olds look like they are 50–60? I think for most average people, including myself, it’s 50% genetics and 50% lifestyle. They are like two sides of a scale, constantly influencing each other.


Dr. Mitsuru Ikegaya, a famous Japanese cardiovascular specialist, uses 30 years of clinical experience to tell us a simple fact: the speed of human aging is not determined by chronological age, but by the condition of your blood vessels and intestinal tract.


In his book, Anti-Aging Lifestyle: Good Habits are Better Than Good Doctors, he emphasizes the core of "preventative medicine," advocating for the fight against aging through the adjustment of small daily habits.

10 Key Points from the Book:

1. Eat until you are 70% full

Don't eat until you are stuffed. Maintaining a slight feeling of hunger can activate the body's repair genes and delay cellular aging. (Refer to my guide on 16/8 intermittent fasting).

2. Intake high-quality protein

The loss of muscle mass marks the beginning of aging. You should ensure adequate protein intake through beans, fish, eggs, and meat to maintain physical strength and metabolism. See how I increased my plant-based protein to 40%.


Many people know this, but they don't realize they should start with healthy oils. (Refer to my guide on healthy oils to expecially protect liver and kidney).

3. Reduce refined sugar and refined carbohydrates

Excessive sugar leads to "glycation" in the body, which not only causes wrinkles but also triggers various chronic inflammations. My summary: try not to eat common commercial desserts and snacks; for your staple food, eat less white rice, noodles, and steamed buns.

4. Stick to regular resistance training

Beyond just walking, it is essential to add resistance training to maintain bone density and muscle mass—this is the most effective "natural medicine" against aging. Increasing muscle is the best anti-aging exercise and can treat "a hundred illnesses." The ages of 45–50 are the golden window for this. (Refer to my guide on strength training).

5. Ensure Sufficient High-Quality Sleep

Sleep is the "golden time" for the body to detoxify and repair itself. Staying up late over the long term will accelerate the degeneration of the brain and internal organs. Refer to my guides on insomnia and waking up early, covering both Chinese and Western medical approaches.

6. Maintain Balanced Gut Microbiota

The intestinal tract is the body's largest immune organ. Eat more dietary fiber and fermented foods; only those with a healthy gut will look young. (Refer to my guide on several very simple ways to make your own fermented foods).

7. Actively Manage Stress and Emotions

Long-term chronic stress produces many free radicals. Maintaining an optimistic mindset can significantly reduce oxidative damage to the body. I believe people need to constantly cultivate the ability to self-reflect and "turn the page." Living a more transparent life will make you happier and more composed. (Refer to my collection of famous wise quotes).

8. Undergo Regular Precision Health Checkups

Don't wait until you are sick to see a doctor. Use scientific testing to detect potential risks early, "extinguishing" diseases before they even show their heads.

9. Maintain Social Interaction and an Active Brain

Continuously learning new things and communicating with others can prevent cognitive decline and keep the brain's neuroplasticity young. I have some reservations here: there are too many toxic people and messy situations in the world; you must only associate with people you are compatible with and who have a sense of boundaries—otherwise, being alone is more comfortable.

10. Habits are Better Than Expensive Supplements

Anti-aging isn't about eating expensive medicinal herbs; it’s about integrating the excellent lifestyle details mentioned above into your very blood, turning them into habits as natural as breathing. I strongly agree with this point—it is the core mission of this website. Start with small daily habits; small changes accumulate into a turning point.