“Dude,” Borges says Praise of the Shadow“It may be our time of happiness.” It is not always easy to accept the passage of time, but those who do so increase their wisdom and they joyfully preserve memories, experiences and accumulated treasures that no one can take away from them.
The passing of 50 years should not be viewed as a regret, especially today when life expectancy has increased There are methods that help to reshape everyday habits and thus prolong physical and mental well-being.. The psychologist takes care of that Biohacker Marcos Apud, reference in the world of well-being and longevity specialist.
His path began more than 20 years ago at a psychotherapy congress in Rome He was shocked to hear that “if you are a psychotherapist, you will live ten years less.” After getting over the shock, he set out to prove that that sentence didn’t have to be true. Apud, author of Much more than human and from Neurolongevity: a brain that lasts a hundred years, spoke to LA NACION Decipher the principles of how chop the brain to improve the quality of life.
–How do you define it? Biohacking?
–It’s a lifestyle, We change habits that are connected to our core pillars of wellnesssuch as sleep, nutrition, physical activity, stress management, nutritional supplementation, connection with nature and electromagnetic hygiene.
There are three things we strive for:
–What are the main goals?
–The Biohacker They try to restore the habits of their ancestors – such as exposure to cold and heat, sun and nature – in combination with modern technology. He Biofeedback That’s it: science, technology and lineage combined to maximize your biology and mentality. We use the body as a personal laboratory, Measure with tracker how different changes in diet, sunlight, exercise, supplementation or sleep affect our biology. The idea is to use science to support practices that our grandparents already knew: cold showers, walking barefoot or a light dinner. Today, these routines are known to improve immunity, mental clarity, inflammation and calmness and are part of a lifestyle aligned with our natural rhythms.
–What are they? Hacks?
–Short interventions, small shortcuts that most people can use and that have a high systemic impact. They bring about changes in all areas of your being: body, mind, emotions, energy and soul.
– Can you give examples?
-Fast It is a chop very powerful which means leaving a window of time without eating. It has physical, mental and emotional benefits and can be used at any time in life. The effect is systemic and benefits the body, mind and soul.
–Why is it important? Biohacking?
– It’s about restoring old, ancestral habits that our natural plan gave us, but which we have forgotten over the last 40, 50 or 60 years due to a kind of ancestral amnesia. These are the decades in which we have ruined our natural strength as a species with urban lifestyles in the excessive search for comfort.
-How?
–With different types of sedentary lifestyle: that of silence, the thermal (avoiding extreme temperatures) and the cognitive, with the loss of mental and cognitive abilities that can worsen with the help of technologies such as artificial intelligence if we do not take care of our abilities. One super ability that a person will have in four or five years is thinking.
–What is the habit or chop What has the greatest impact on quality of life?
–Sleep on an empty stomach. To achieve this, you need to eat three hours before bedtime. In Biohacking We believe that if we go back to sleep on an empty stomach, we will certainly regain the great regenerative and sustaining capacity that arises during these magical hours of sleep and rest. It would be ideal to have dinner at 7 p.m. so you can sleep between 10 and 10:30 p.m.. In this way we respect the circadian cycle and can wake up naturally between 6:30 and 7:00. It is not only important to sleep the required number of hours, but also to do so in accordance with the circadian cycle. When we stop sending signals to the body through screens and blue light that “it’s daytime” when in reality it’s already nighttime, we significantly improve our sleep quality.
–Is it advisable to use? blue blockers?
-Yes, These glasses block some of the artificial blue light. There are several colors: orange or red are intended for night time, while transparent or slightly tinted colors are used during the day. to work with computers. They help keep the circadian rhythm more stable. Changing these cycles affects the natural production of melatonin and we cannot recover properly. That’s why we live drained: without energy, we wake up physically and mentally tired, with mental fog. This is because we are exposed to high levels of stress without being able to recover overnight.
–How do you increase productivity?
–To be more productive, It is important to use methods high performance to complete tasks during the day. This requires a high cognitive level. The idea is Finish the most demanding intellectual work before 6 or 7 p.m.. The circadian cycle works something like this: between 4 a.m. and 4 p.m everything rises; It’s the ideal time to give it your all. From 4 p.m. to 4 a.m., however, everything goes down; and the call begins switch offwhich means a reduction in speed. First, productivity and cognitive demands fall, then physical demands fall. Therefore, it is not advisable to exercise at night. It is also recommended to gradually reduce exposure to light. In addition, it is advisable not to consume any liquids in the hour before going to bed.
–Why limit liquids to nighttime?
–You don’t need to drink any fluids at night. We are designed to keep you well hydrated during the day. I recommend drinking sea water. I combine mineral water with sea water or sea salt so I have minerals and salt. The appropriate combination is a third of salt water in a glass of mineral water.
– Are there any other important habits?
One of the most recommended habits is Smart fasting, which involves fasting from 7:00 p.m. to 7:00 a.m., not 11:00 a.m. to 11:00 a.m. Other chop Cold exposure is very effective: a 1 to 3 minute cold shower at the end of your morning bath. This strengthens the immune system, increases energy, improves concentration, elevates mood and reduces anxiety. It can be a tub of ice, dunking your face in a bowl of ice and water, or even dipping your wrists in cold water. These strategies activate the vagus nerve, which improves calm, relaxation, and stress reduction.
–What training do you recommend?
–The vigorous and systematic physical training of Violence. After the age of 40, many people enjoy their Zumba class, swimming, jogging or elliptical training. All of this is good for the heart, but if you don’t do strength training, sarcopenia, or loss of muscle mass, increases significantly with age. Almost 5% of muscle mass is lost every decade. The goal is not to do 40 reps with light weight. What counts is between 5 and 8 reps with a challenging weight. You can strength train three times a week, with sessions lasting about 30 minutes.
–What is the relationship between longevity, Biohacking and brain health?
–When we talk about the longevity of an organ as important as the brain, we know that certain practices can promote its long-term health and function. One of them is the anti-inflammatory diet; Another is the systematic practice of fasting and also strength training This not only improves physical condition, but is also related to preventing the loss of brain mass associated with aging.
–Does strength training increase brain plasticity?
-Yes. Strength training stimulates BDNF production (Brain-derived neurotrophic factoror brain-derived neurotrophic factor), a protein that increases brain plasticity, promoting neurogenesis and the creation of new neuronal connections. Neuroscience shows that the youth of the brain depends more on physical activity than on cognitive work. Like I said: “Less Sudoku, more sweat.”
–What else can be done to improve longevity?
–Increase cognitive reservewhich acts as a kind of “savings bank” for the brain. By training our cognitive functions, we strengthen them. It is important to train visual and auditory memory and expand vocabulary by learning new words. Strong cognitive reserve can delay the symptoms of neurodegenerative diseases such as dementia, Parkinson’s or Alzheimer’s, allowing the brain to function optimally for years, even if it is already showing signs of deterioration. This is a central finding in neuroscience.
–How is a solid cognitive reserve achieved?
–You need to constantly challenge your mind: learn new things, have stimulating intellectual conversations, and seek out activities that challenge you mentally. Cold exposure also plays an important role in brain longevity. Another effective method is contrast therapy, which involves alternating heat and cold. For example, a sauna session to detoxify the body, eliminate heavy metals and strengthen the immune system, followed by exposure to extreme cold. This can improve vital functions and protect the cardiovascular system. It is recommended to use the sauna three times a week for at least 20 minutes.
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