'As a physician, here's my wellness routine for a longer, healthier life.'

Despite a recent Harvard study suggesting that humans may have reached their maximum lifespan, people are still likely to continue attempting to prolong their lives.

Many people are unsure of where to begin when it comes to spending money to live longer, despite a recent poll revealing that 81% of respondents expressed a willingness to do so.

AgelessRx's co-founder and chief medical officer, Dr. Sajad Zalzala, is dedicated to assisting individuals in achieving not only a long life but also a healthy one in Detroit, Michigan.

Zalzala, a physician with a background in functional medicine, focused on identifying and treating the underlying causes of symptoms and illness, leading him to explore the field of longevity.

In 2019, he introduced AgelessRx with the goal of "unraveling the mystery of aging."

Planet Chronicle Digital interviewed Zalzala about the characteristics of aging and the essential elements of a longer, healthier existence.

The hallmarks of aging

Researchers have identified some "common denominators" of cellular and molecular aging, which Zalzala shared with Planet Chronicle Digital.

According to the doctor, genomic instability results from damaged DNA and can lead to diseases such as cancer, while also impairing the body's ability to heal.

The shortening of telomeres (DNA sequences at the end of a chromosome) leads to visible aging signs such as wrinkles and slower cell regeneration.

Zalzala explained that epigenetic alterations, resulting from environmental factors, can speed up skin aging and metabolic problems.

"Age-related diseases like Alzheimer's are linked to the accumulation of misfolded proteins," the doctor explained.

According to Zalzala, mitochondrial dysfunction results in decreased energy production, causing fatigue and muscle weakness.

The doctor stated that the dysfunction in regulating metabolism and controlling energy production is the reason for aging.

Cellular senescence is the process where cells cease to divide, resulting in aging symptoms such as wrinkled skin and age spots.

Gray hair and slower tissue repair are consequences of reduced stem cells, according to Zalzala.

The doctor claims that impaired communication between cells can harm tissue health and immune responses.

According to ScienceDirect, the process that supplies metabolites and energy to cells is slowed down when macroautophagy is disabled.

Experts agree that as people age, an increase in inflammation is directly linked to the development of many diseases and aging effects.

An imbalance in the microscopic organisms within the body can lead to negative health impacts, as stated by Cleveland Clinic.

Many of these hallmarks can be addressed through behavioral changes, Zalzala said.

""A sedentary lifestyle with a highly processed diet promotes inflammation, which accelerates the aging process," he stated."

5 cornerstones of health

The doctor disclosed some of his habits in each of the five categories of healthy living.

1. Eating right

Zalzala adheres to a "Paleo-style" diet that primarily includes whole foods such as vegetables, low-glycemic fruits, and lean protein.

He avoids highly processed foods, excessive sweets, and foods with high starch or simple sugar content, he stated.

"Eating a highly processed diet, not exercising and being sedentary promotes inflammation and accelerates the aging process."

Zalzala avoids grains due to the ongoing debate about their health benefits.

He stated that, from a health standpoint, they have little nutritional value.

According to Zalzala, not all fruit are equal when it comes to their qualities.

"Opt for low-glycemic fruits like berries and cherries instead of high-glycemic bananas and grapes."

The doctor also abstains from drinking alcohol.

""Alcohol consumption may not contribute to longevity, and it's best to limit it," he advised."

2. Staying active

Zalzala acknowledged the significance of physical activity in slowing down aging, despite not being a big fan of exercise.

He spends a couple of hours each day doing martial arts classes with his teenage son in his office, which has a walking desk.

The doctor engages in a daily exercise routine that involves a mix of activities, including cycling, rowing, and weightlifting, for 20 to 30 minutes.

Zalzala aims to incorporate both cardio and weight resistance training into her daily routine.

3. Choosing the right medications

Zalzala stated that he feels "very comfortable" with medications, but it is crucial to prescribe them with caution, taking into account each person's unique health objectives.

He frequently takes metformin, a medication used to manage type 2 and gestational diabetes.

The doctor stated that some research indicates that metformin may enhance longevity and improve health outcomes, according to certain studies.

Zalzala began taking it primarily for preventive purposes, as she has consistently struggled with her weight.

The doctor has recently started taking rapamycin, an immunosuppressive drug that has been praised for its potential to increase lifespan.

"Having some way to measure and monitor sleep is very important."

Zalzala sometimes takes acarbose, an anti-diabetic medication that helps regulate blood sugar.

He stated that when he consumes starches and carbs, he takes acarbose to regulate blood sugar spikes and enhance the microbiome.

Recently, Zalzala began taking atorvastatin (Lipitor) to manage his cholesterol levels.

He stated that he had a family history of heart disease and despite trying to lower his LDL cholesterol through diet and exercise, he was unable to achieve it.

The doctor occasionally supplements with NAD+, a coenzyme that regulates metabolism.

He takes NAD+ to combat fatigue caused by aging or disease.

"Research has consistently demonstrated the benefits of maintaining youthful energy levels, which is why I incorporate it into my routine for mitochondrial support and overall longevity."

4. Supplementing for health

Zalzala has always been an advocate of supplements to promote healthier living.

"I've experimented with various supplements over time, always eager to test them out and observe their effects."

Vitamin D is among the most important supplements, he said.

Research indicates that vitamin D supplements can enhance bone health, cognitive function, and immune system performance, among other advantages.

DHEA, a hormone produced in the adrenal gland, is another of his top picks. Some research suggests that DHEA can help reduce abdominal fat, improve insulin resistance, and decrease inflammation in the arteries.

The doctor supplements with Coenzyme Q10, an antioxidant, to mitigate the possible side effects of his heart medication.

If someone is disease-free, most supplements, when taken intelligently, could potentially do no harm and offer benefits.

Before beginning a new medication, supplement, or exercise regimen, it is crucial to consult with a doctor, as emphasized.

5. Improving sleep hygiene

Sleep, according to Zalzala, is one of the most important and often overlooked aspects of health.

Getting enough sleep is crucial because it affects your metabolism and hormones, according to what he said on Planet Chronicle Digital.

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"Measuring and monitoring sleep is crucial."

It is crucial to discuss sleep improvement strategies with a doctor if someone has sleep apnea or another sleep disorder, advised the doctor.