📖 longevity lexicon four‑pillar glossary
key terms from Dr. Voss · Prof. Hale · Coach Trent · Dr. Reyes
🍽️ nutrition (Dr. Voss)
🧠 cognitive (Prof. Hale)
💪 physical (Coach Trent)
autophagy
Cellular self‑cleaning process where old, dysfunctional proteins and organelles are degraded and recycled. Activated by fasting, exercise, and hormetic phytochemicals.
🔬 16h fast triggers mild autophagic flux.
BDNF
Brain‑Derived Neurotrophic Factor — a protein that supports neuron survival, neuroplasticity, and long‑term memory. Boosted by HIIT, learning, and omega‑3s.
⚡ high‑intensity intervals increase BDNF.
telomere
Protective caps at chromosome ends that shorten with each cell division and under chronic stress/inflammation. Longer telomeres correlate with slower biological aging.
🧘 mindfulness & omega‑3 may slow attrition.
HRV
Heart Rate Variability — the variation in time between heartbeats. High HRV reflects adaptable autonomic nervous system & recovery; low HRV indicates stress or fatigue.
⌚ wearable HRV guides training readiness.
ikigai
Japanese concept “reason for being” — the intersection of what you love, what you’re good at, what the world needs, and what you can be paid for. Associated with purpose‑driven longevity.
🎌 Okinawans cite ikigai for active life past 100.
sarcopenia
Age‑related loss of muscle mass, strength, and function. Primary target of resistance training and adequate protein intake.
🏋️ progressive overload is the main countermeasure.
Zone 2
Aerobic training at 60‑70% of max heart rate (conversational pace). Optimizes mitochondrial efficiency, fat oxidation, and cardiovascular health.
🚴 150+ min/week Zone 2 builds mitochondrial base.
polyphenols
Micronutrients from plants (berries, tea, olives) with antioxidant and anti‑inflammatory effects. Many activate hormetic pathways (Nrf2).
🍷 resveratrol, curcumin, EGCG are polyphenols.
neuroplasticity
Brain’s ability to reorganize — form new neural connections throughout life. Enhanced by novelty, learning, aerobic exercise.
🧩 dual n‑back training & language learning drive plasticity.
inflammaging
Chronic, low‑grade inflammation that accumulates with age, driving many age‑related diseases. Mitigated by diet, stress reduction, social connection.
🩸 CRP (hs‑CRP) is key marker.
NMN / NR
Nicotinamide Mononucleotide / Riboside — precursors to NAD⁺, a coenzyme that declines with age. Supplementation aims to boost cellular repair & energy metabolism.
🧪 human studies ongoing; promising for NAD+ boost.
grip strength
Simple measure of overall muscle strength and powerful predictor of all‑cause mortality, cognitive decline, and disability. Easily tracked with dynamometer.
💪 low grip = higher risk; train with farmer's carries.
cognitive reserve
Brain’s resilience to neuropathological damage. Built through education, complex occupations, lifelong learning, and social engagement.
📚 multilingualism contributes to reserve.
Blue Zones
Regions with highest concentration of centenarians: Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), Loma Linda (California). Their lifestyle integrates plant‑slant diet, natural movement, purpose, and strong social ties.
🌍 plant‑based, community, ikigai.
HIIT
High‑Intensity Interval Training — short bursts (30 sec‑4 min) near max effort, interspersed with recovery. Boosts VO2 max, insulin sensitivity, and BDNF.
⚡ 1:2 work:rest ratio, 20% of weekly training.
homocysteine
Amino acid linked to cardiovascular and cognitive risk when elevated. Lowered by B‑vitamins (folate, B12, B6). Optimal level <8 µmol/L.
🧪 blood marker often included in longevity panels.
HbA1c
Glycated hemoglobin — average blood glucose over 2‑3 months. Key marker of metabolic health; lower levels (5.0‑5.4%) correlate with slower aging.
🍬 <5.4% ideal for longevity.
CGM
Continuous Glucose Monitor — wearable sensor that tracks glucose in real time. Helps personalize nutrition and avoid glycemic spikes.
📉 trending in biohacking community.
CRP (hs‑CRP)
C‑reactive protein, marker of inflammation. High‑sensitivity CRP <1.0 mg/L indicates low cardiovascular risk and inflammaging control.
🩸 part of basic longevity blood panel.
MAF
Maximum Aerobic Function — training at 180 − age (in beats per minute) to enhance aerobic efficiency and fat burning. A way to stay in Zone 2.
🏃 180‑age HR, used by Dr. Maffetone.
hormesis
Beneficial stress that strengthens cellular defenses. Examples: exercise, cold exposure, polyphenols, fasting. Triggers autophagy and antioxidant pathways.
🌶️ sulphoraphane from broccoli sprouts hormetic.
neurofeedback
Real‑time display of brain activity (EEG) to learn self‑regulation of brainwave patterns. Used to enhance attention, reduce stress, and improve cognitive flexibility.
🧠 trains focus & emotional control.
mitochondria
Cellular powerhouses that convert nutrients into ATP. Mitochondrial dysfunction is a hallmark of aging; biogenesis stimulated by Zone 2, cold, and certain polyphenols.
⚡ “mitochondrial health = vitality”.
sirtuins
NAD⁺‑dependent proteins that regulate cellular health, DNA repair, and inflammation. Activated by fasting, exercise, and molecules like resveratrol.
🧬 longevity genes.
VO₂ max
Maximum rate of oxygen consumption during exercise; gold standard for cardiorespiratory fitness. Higher VO2 max strongly predicts longevity.
📈 improved by Zone 2 + HIIT.
— Dr. Elena Voss, Prof. Marcus Hale, Coach Liam Trent, Dr. Sofia Reyes
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