Metabolically healthy aging
In brief
Section titled “In brief”- Healthy aging = maintaining metabolic resilience
- Not age, but visceral fat predicts vitality
- Disrupted metabolism accelerates aging
- TCR, exercise, sleep and stress are the pillars
- Supplements can support, lifestyle remains foundation
Introduction
Section titled “Introduction”Healthy aging means not so much avoiding diseases, but maintaining metabolic resilience — the body’s ability to smoothly switch between fat and glucose burning.
A disrupted metabolism accelerates aging; restoring metabolic balance slows it.
The metabolic basis of aging
Section titled “The metabolic basis of aging”Aging is partly the result of:
- Cellular damage from oxidative stress
- Low-grade inflammation
- Lack of recovery moments
With high insulin levels
Section titled “With high insulin levels”| Effect | Consequence |
|---|---|
| Loss of fat burning capacity | Energy from fat is blocked |
| Less efficient mitochondria | Lower energy production |
| Slowed recovery | Cells regenerate less well |
A metabolically healthy lifestyle restores precisely these processes — without medication or expensive supplements.
Key processes in healthy aging
Section titled “Key processes in healthy aging”| Process | Effect |
|---|---|
| Lowering insulin | Reduces inflammatory activity |
| Sufficient fat burning | Prevents fat storage in liver and muscles |
| Mitochondrial recovery | Increases energy and endurance |
| Autophagy | Clears damaged cells, promotes regeneration |
Nutrition as metabolic therapy (TCR)
Section titled “Nutrition as metabolic therapy (TCR)”Therapeutic carbohydrate restriction (TCR) lowers insulin load and activates fat burning.
It’s not a temporary diet, but a sustainable way of eating that restores energy metabolism.
Practical principles
Section titled “Practical principles”| Advice | Effect |
|---|---|
| Avoid processed food | Fast carbohydrates and seed oils |
| Use natural fats | Olive oil, butter, ghee, fatty fish |
| Sufficient protein | 1.2-1.6 g/kg body weight per day |
| Fermented products | Healthy microbiome |
| Periodic fasting | 16:8 or 24h per week stimulates autophagy |
Goal: stable blood sugar, less oxidative stress, more energy.
TCR and supplements
Section titled “TCR and supplements”| Target area | TCR lifestyle | Supplements |
|---|---|---|
| Energy & mitochondria | Fats as fuel, fasting, exercise | NMN, PQQ, CoQ10 |
| Inflammation & oxidation | Fewer seed oils, omega-3 from fish | Curcumin, astaxanthin |
| Cell repair & autophagy | Fasting, sleep, stress recovery | Quercetin |
| Metabolism & insulin | Carbohydrate restriction, muscle training | Berberine |
| Muscle strength & recovery | Protein-rich diet, strength training | Creatine, magnesium |
Daily lifestyle habits
Section titled “Daily lifestyle habits”| Domain | Core action | Effect |
|---|---|---|
| Sleep | 7-8 hours per night, fixed times | Recovery, hormone balance |
| Nutrition | Unprocessed, fat- and protein-rich, fermented | Lower insulin, less inflammation |
| Exercise | Strength training, walking, outdoors | Better fat burning |
| Stress | Rest moments, breathing, cold/heat | Cortisol balance |
| Social | Engagement, purpose | Mental resilience |
Summary
Section titled “Summary”Veelgestelde vragen
What determines healthy aging?
Not age, but the amount of visceral fat and metabolic resilience. Visceral fat promotes inflammation, oxidation and insulin resistance. Restoring metabolic balance slows aging.
What is metabolic resilience?
The body's ability to smoothly switch between fat and glucose burning. With persistently high insulin, the body loses this ability, mitochondria become less efficient and recovery slows.
How does TCR support healthy aging?
Therapeutic carbohydrate restriction lowers insulin, activates fat burning, restores mitochondria and stimulates autophagy. It's not a temporary diet but a sustainable way of eating.
Which supplements support aging?
Supplements can be useful but lifestyle remains the foundation. Options: NMN, PQQ, CoQ10 (energy), curcumin, astaxanthin (inflammation), quercetin (cell repair), berberine (metabolism), creatine and magnesium (muscles).
Medische Disclaimer: De informatie van Stichting Je Leefstijl Als Medicijn over leefstijl, ziektes en stoornissen mag niet worden opgevat als medisch advies. In geen geval adviseren wij mensen om hun bestaande behandeling te veranderen. We raden mensen met chronische aandoeningen aan om zich over hun behandeling goed door bevoegde medische professionals te laten adviseren.
Medical Disclaimer: The information provided by Stichting Je Leefstijl Als Medicijn regarding lifestyle, diseases, and disorders should not be construed as medical advice. Under no circumstances do we advise people to alter their existing treatment. We recommend that people with chronic conditions seek advice regarding their treatment from qualified medical professionals.