9 bí mật của những người trẻ lâu, sống thọ, không bệnh tật

Hello and welcome to Tom's channel Today Tom will share something with you Nine essential principles for achieving a healthy body long life and freedom from illness Refer to insights from the book by author Molly Maloof This book focuses on numerous methods to boost energy extend lifespan and stay free from illness How can your body become healthy and youthful from within How healthy are you really How long will your life span be How youthful is your inner body Can you easily overcome illness All of this relates to mitochondria You can imagine that each mitochondrion is like a tiny battery generating energy for your cells How many mitochondria does your body have What would you do to increase their number Most importantly how can they work effectively So let's begin today's story with Tom The 9 most powerful science-backed methods to boost mitochondria and obtain abundant energy The ninth rule for having a healthy body living a long life and staying free from illness is brain fog during physical activity And the first method to boost mitochondrial power which Tom believes we all know is exercise This method is very familiar isn't it dear viewers But don't worry you can rest assured In this video Tom won't be sharing tips that everyone already knows Tom will revisit the name of this method the brain-boosting effect of physical exercise When do you think of physical activity Is it early in the morning when you make time to exercise outdoors After work on some afternoons do you squeeze in a quick gym session Or do you set aside time each day for a run Of course it would be wonderful if you could do those things However if you currently don't have a habit of exercising No time to go for a run or exercise you're just too busy these days or even if you've been exercising but still want a healthier body So what should we do That means treating every bodily movement as an exercise For example when you walk from room to bathroom When doing housework carrying items or rising and sitting down think of each movement as a form of exercise According to a study by Stanford University if we consider every movement of the body as exercise The body will boost energy consumption beyond normal levels You see mitochondria are like energy -producing workers for your body Suppose today the power plant employee generates 10 volts of energy for you But if your boss were you and didn't move lying still all day These 10 volts go unused and are wasted When the mitochondria employee realizes the energy he produces is being wasted he thinks Goodness I've worked so hard yet the product I created is being wasted by my boss without use What do you think he'll do now Mitochondria will instantly become sluggish He slows down and reduces energy production because you've been resting all day Just like when you put effort into preparing a nutritious meal for your husband only for him to complain it's not worth eating if this continues for several days In the end you'll just end up with a single bowl of instant noodles Because if your husband isn't going to eat what's the point of cooking so much right Our bodies are no different The less we move and rest the more sluggish our mitochondria become ceasing to produce energy As a result despite getting plenty of rest the body becomes increasingly fatigued lacks energy and becomes more susceptible to various illnesses On the contrary when moving the body requires a great deal of energy At this moment your mitochondria even if they wanted to be lazy are pulled out of their resting state and begin actively working to generate energy That's why the more you develop a habit of physical activity the more vigorously your mitochondria function and your body will gradually gain more energy to live positively and stay away from illness And the good news for us is Many studies have shown that even everyday movements are enough to actively stimulate mitochondria In a study involving hotel housekeeping staff the employees were asked to view their daily work as a form of physical exercise They view making the bed wiping tables and washing cups as beneficial physical exercises Once they become aware that daily chores are a form of exercise their bodies increase energy expenditure leading to higher mitochondrial levels And these employees became healthier than usual So even if you don't have time for exercise simply becoming aware and treating every movement in your daily life as a form of exercise The more you activate these mitochondria the healthier they become You'll notice sluggish energy-drained behaviors slowing down each day will be replaced by strong dynamic movements that boost energy for the mitochondria This is secret number eight o give you a healthy youthful body from within extend your lifespan and stay away from illness you can generate energy for your body Even on busy days when exercising is impossible Tip number 8 to boost energy extend lifespan and stay away from illness: cough 10 times daily Oh by now you're probably starting to feel a bit strange aren't you Don't worry Today's secret is what I'm about to reveal to you These are unfamiliar yet biologically highly effective ways to boost mitochondria Whether you're in good health or not Coughing intentionally about ten times a day will give you more energy and reduce fatigue Have you ever wondered why deliberately coughing actually helps keep your body healthy To survive humans need oxygen Tom will delve into the issue of why your body requires oxygen to sustain life The reason is that the mitochondria in your cells require oxygen Mitochondria generate energy for life and the essential fuel mitochondria use to produce energy is oxygen In other words if you deliver oxygen effectively through breathing mitochondria will generate powerful energy That's why the author of the book recommends that you deliberately cough a few times throughout the day This might come as a bit of a surprise to many of us right Usually we only cough when we have a cold or aren't feeling well And Tom admitted those relentless coughs were indeed exhausting Yet when you're feeling well deliberately coughing a few times a day That's precisely how you supply oxygen to the cells When you cough you're not just expelling air Between coughs you inhale a large amount of air This strengthens your respiratory function Your lung capacity increases and your ability to absorb oxygen improves Additionally each time you deliberately cough Carbon dioxide is continuously released When carbon dioxide builds up in the body the internal environment of the cells becomes more acidic Your mitochondria will weaken in an acidic environment Therefore if you intentionally expel carbon dioxide by coughing your mitochondria will become stronger Moreover coughing offers an unexpected benefit: it helps regulate the autonomic nervous system When you deliberately cough you automatically stimulate the autonomic nervous system and enhance the function of the parasympathetic nervous system When the parasympathetic nervous system is active Your body will release itself from stress and anxiety returning to a state of calm damaged cells will be repaired and the energy within the cells increases Intentional coughing about ten times a day brings many surprising benefits Cough slowly and calmly without rushing Between coughing fits take slow deep breaths Afterward you'll notice your breathing has become deeper In the long term your lungs and respiratory muscles become stronger More powerful mitochondria lead to abundant energy throughout the body This is a habit that will help you build a healthy body and extend your lifespan Dear viewers join Tom as he reveals the seventh most powerful science-backed secret to boosting energy Extend lifespan and stay away from illness Eating this spice daily promotes healthy cells and a longer life Among the dishes there is a spice with a powerful effect that will help you activate your mitochondria Generate a body full of energy and free from fatigue That’s Himalayan pink salt Many of you are surely already familiar with this type of rock salt This type of salt contains valuable minerals So why does it activate your body's inner vitality Pink salt contains all the essential minerals that activate mitochondria This type of salt is rich in minerals such as iron magnesium calcium and manganese During daily meals we don't always consume sufficient amounts of these essential minerals yet your mitochondria require a variety of them o generate energy Tom can say this is the strongest type of salt to help support energy production for your cells Additionally Himalayan pink salt contains a small amount of iodine You know iodine is famously essential for thyroid gland function And this practice has the wonderful function of increasing the number of healthy mitochondria That is by consuming Himalayan pink salt It supports healthy thyroid function which in turn promotes mitochondrial proliferation The iodine in Himalayan pink salt is naturally sourced This type of rock salt can be considered a powerful seasoning that helps you create healthy mitochondria It helps create a more energetic body and reduces the risk of illness You'll want to include this mineral-rich natural salt in your daily diet for long-term health You're not imagining it Tom just said to walk while holding your breath Yes many of you are probably thinking exactly that Oh it's another strange method again Tom is it really effective However please rest assured This mitochondrial-boosting sauna method is world-famous Let's explore it together with Tom As Tom explained mitochondria require oxygen to produce energy and it is the red blood cells in the blood that deliver oxygen to the mitochondria You can picture red blood cells as delivery workers transporting oxygen to the mitochondria From there mitochondria generate energy that keeps you healthy less fatigued and protected from serious illnesses Therefore dear friends to maintain a youthful body and fewer illnesses You need not only healthy mitochondria but also a sufficient number of healthy red blood cells to transport oxygen So how can we increase the number of healthy red blood cells in our blood Have you ever heard how professional marathon athletes are trained They will train live walk exercise and run in high-altitude areas with thin air Hey why do marathon runners train in places with such high altitudes That's because they deliberately place themselves in a temporarily oxygen-deprived environment When in a temporarily low-oxygen environment such as high-altitude mountain regions with thin air The body will strive to make the most of the limited oxygen available At that point just inhaling a little oxygen causes a sharp increase in red blood cells enabling the body to make maximum use of the oxygen Imagine each red blood cell as a delivery worker waiting only for an oxygen package to arrive at a mitochondrion to generate energy When the body needs more oxygen it maximizes the number of red blood cells to carry as much oxygen as possible To achieve optimal results these marathon athletes' training camps must last a minimum of three weeks For us modern people wanting healthy red blood cells spending three weeks up in the mountains is quite a challenge isn't it Recently altitude-training masks that can simulate low-oxygen environments have emerged By wearing this training mask and performing intermittent exercises The purpose is to create an environment with thin air and low oxygen levels similar to those found at high altitudes However this method requires using a finger-worn pulse oximeter to monitor oxygen levels As Theo observed it seemed quite difficult and expensive to implement So how can ordinary people like us continue to work and carry on our daily lives You don’t need to live in the mountains or wear expensive training masks to produce healthy red blood cells To keep the body flexible full of energy and free from illness Tôm will introduce you to Wim Hof who combines deep breathing with breath-holding This Wim Hof breathing technique is simple and you can practice it while walking outdoors every day While walking try holding your breath and continue walking as many steps as possible And when you reach the point of holding your breath exhale keep walking and resume normal breathing Continue breathing normally until your breath stabilizes Then hold your breath again and keep walking Simply repeating this four times will significantly boost your red blood cells and enhance your body's oxygen efficiency The Wim Hof method is widely recognized for its ability to prevent illness and extend lifespan With this method Tom and you can practice it while taking your daily walks We don’t need to go up into the mountains and live there for three weeks That's very simple isn't it ladies and gentlemen This is truly an easy method and you'll experience significant results The fifth secret to boosting energy extending lifespan and staying free from illness Hold the balance steady with the ground every approximately 20 minutes By now you've surely heard Tom say many times that mitochondria require oxygen to supply energy Indeed to keep your body strong and full of energy you must consistently supply sufficient oxygen to your mitochondria Yet modern people today have habits that leave their bodies oxygen-deprived almost all day long The most common habit leading to oxygen deficiency among modern people is poor posture The more modern life becomes with electronic devices the more likely human posture is to deteriorate You've probably seen the device known as a pulse oximeter This is what the device looks like It's clipped onto your finger to measure blood oxygen levels This device has been widely used especially during the Covid-19 pandemic The ideal blood oxygen level measured by this device is 100% That means having sufficient oxygen circulating in the blood But many modern people fail to achieve this level Even while sitting relaxed and breathing normally oxygen levels still drop below 100% Why could people easily achieve 100% oxygen saturation thirty years ago whereas now many can't reach that level The main cause is poor posture When posture is poor the body curves forward and the spine becomes misaligned In this position our lungs are compressed Your lungs act like pumps drawing in oxygen When the lungs are compressed you can't take in enough oxygen no matter how hard you breathe That's why poor posture reduces oxygen levels preventing sufficient oxygen supply to mitochondria Or Tom could say the opposite Simply maintaining the correct posture helps your mitochondria gradually regain their strength The method for maintaining proper posture is very simple Pay attention to keeping your hands parallel to the ground Simply being aware of this simple principle will elevate your life and make your breathing effortless If you're not used to it you can set a timer and adjust your grip every 20 minutes Maintaining proper posture not only makes breathing easier and ensures adequate oxygen supply to the mitochondria but also boosts testosterone production and enhances mood When the mind is weary stress accumulates easily and damages mitochondria You'll notice that people with good posture tend to feel less tired and more energetic Since they provide adequate oxygen to the body their mitochondria are strong and they experience less stress than those with poor posture At first many of us may find maintaining a straight posture a bit challenging But that could be a sign that your posture has been poor all along Your body might be sending a signal that you're lacking oxygen whispering gently for you to make changes so you can be healthier in the future Our bodies are remarkably wise Sometimes are you ignoring the signals your body is trying to send you The long-term benefits of improving your posture are truly significant So it's definitely worth giving it a try isn't it The fourth most powerful scientifically backed secret to a healthy body long life and freedom from illness is throwing stones into a pond or river As a child have you ever thrown stones into a river or pond if your home was near one Have you ever seen that movie where a father teaches his child to skip stones across the water If you've ever done that you've inadvertently activated your mitochondria to produce a younger healthier body Hey everyone are you surprised Why is throwing stones into a pond or river such a fantastic way to activate mitochondria Our muscles come in various types Some are associated with endurance while others are linked to explosive movements Your calf muscles contain a type known as FT muscle This is the type associated with explosive movements Numerous studies have demonstrated that contraction of FT muscle significantly enhances mitochondrial biogenesis When you perform explosive movements like throwing a stone into a river or tossing a ball in an open field you're using your FT muscle This will activate a type of protein enzyme called AMPK and promote an increase in mitochondria You might be wondering what AMPK is Since explaining it would be somewhat academic and hard to grasp Tom will keep it simple AMPK is a type of protein kinase enzyme in your body We all have this enzyme but not everyone can activate it However those who live longer and maintain a youthful appearance for extended periods are typically the ones who frequently activate this enzyme If AMPK is consistently active you may prevent chronic diseases as well as cancer This enzyme is frequently mentioned in research on longevity and maintaining youthfulness Scientists are researching which nutrients and lifestyle factors activate AMPK to promote long-term youthful health Tom will provide a detailed exploration of this topic in a separate video focused on nutrition for inner rejuvenation Today you’ve learned a way to activate AMPK to create a younger healthier body Those are explosive movements like throwing objects forcefully Are you surprised When discussing explosive movements exercises like the Bench Press come to mind However this exercise carries a risk of injury if performed by older adults Moreover Tom knew not everyone enjoyed going to the gym and the hassle of actually visiting a fitness center didn't suit most people However if you're just tossing a frisbee into a river or throwing a ball in an open field this is a worthwhile activity you can easily do on the weekend Performing explosive movements like throwing objects forcefully is not simply a matter of throwing—it involves much more It's also a full-body workout that activates longevity enzymes and boosts healthy mitochondria Now dear viewers try imagining the motion of throwing something far—how would your body move We can't throw far if we're just standing straight and using only our arms can we To throw farther you'll pull your leg back stabilize your body firmly and engage your entire body Thus while throwing an object may seem easy to perform it is actually a highly complex full-body exercise Through this movement not only your FT muscle but also your nervous system is stimulated You'll activate your sympathetic nervous system and increase the release of neurotransmitters such as adrenaline Increased levels of these neurotransmitters are also known to promote mitochondrial proliferation However Tom wanted to point out that recklessly throwing objects in a confined space could be extremely dangerous if they hit someone And don't throw stones at your neighbor's dog— it's not only disruptive to public order but also deeply pitiful for the poor animal If you live near an open field or a baseball diamond you might want to try throwing the ball there Or if you live near a river or pond try tossing a stone into the water while strolling one morning That's all it takes—morning walks will become dramatically more effective The most powerful science-backed secret to achieving a healthy body long life and freedom from illness is Avoid pesticides and toxic substances that damage mitochondria Yes ladies and gentlemen it's about avoiding hazardous chemicals from pesticides Modern society is highly convenient and has freed us from living a self-sufficient isolated life However the downside is that the market is flooded with mitochondrial toxins that harm precious mitochondria in the body You know when mitochondria are damaged the risk of illness increases immunity weakens and the likelihood of cancer rises Alcohol processed foods like sausages and chronic stress all impair mitochondrial function However this is not the worst Among them pesticides and insecticides cause the greatest damage to mitochondria Organic phosphorus and pyrethroid insecticides are particularly the worst We should minimize contact with them as much as possible These drugs inhibit the activity of the enzyme that activates the mitochondrial electron transport chain The toxin will explain it more simply: pesticides completely prevent mitochondria from producing energy Conversely reducing your exposure to pesticides and herbicides will help keep your mitochondria healthy and enable them to produce energy more efficiently Moreover harmful insecticides possess a terrifying potency: they destroy the mitochondria's own DNA When mitochondrial DNA is damaged mitochondria can no longer increase in number You know mitochondria are like workers in a factory producing energy for the body Without an increase in the number of workers you won't be able to scale up the factory to generate additional power Your body will stop producing energy at a certain limit unable to increase further and your physical strength will also be difficult to improve If someone wants to improve their physical fitness to have a body full of energy to be healthy and free from illness yet placed themselves in environments regularly exposed to pesticides and insecticides Going home the risk of illness will significantly increase If you're not directly exposed to pesticides that's truly something to be glad about Otherwise all we can do is minimize indirect contact with them All the vegetables you buy outside are at risk of having been treated with pesticides Does anyone here think that eating can lead to death just as surely as not eating can Actually what's truly on your mind That's how you stay healthy and avoid the suffering caused by illness How to maintain a youthful body to enjoy an active life whether you're young or old Limiting exposure to pesticides is a lifestyle choice that can help you achieve that goal If purchasing vegetables that carry a risk of pesticide use Please rinse thoroughly and soak in salt water or baking soda After about 15 minutes baking soda will significantly reduce the amount of pesticide At the surface of vegetables and fruits it removes many harmful substances adhering to them If you get the chance try to eat plenty of homegrown vegetables and leafy greens Tom will take a few minutes to share with you some information about the cancer-fighting vegetables drawn from the book The Cancer Resolution The solution is for Mr Linton's letter as translated Before 1940 almost everyone consumed food grown without synthetic pesticides Since 1940 organic food has gradually been replaced by non-organic food The rate of male infertility also rose sharply and remarkably from this point onward coinciding with agriculture's shift to pesticide and additive-laden farming practices A 2003 study showed that foods containing pesticides were 35 to 80 percent less nutritious compared to the food consumed in the 1940s In some cases certain vitamins have completely disappeared In other words our bodies today receive fewer nutrients and less plant-based antioxidants than before 1940 Researchers discovered that the dried fish had lost nearly 100% of its vitamin A and 57% of its vitamin C Green cabbage has declined by 80% The copper content in vegetables has also dropped significantly compared to 1940 Originally this was a year when pesticide use in agriculture was not yet widespread The same applies tomatoes In 1991 ten tomatoes contained the same amount of copper as just one tomato in 1940 Dear friends in your mind what benefits do you associate with eating vegetables regularly It doesn't just help you reduce exposure to pesticides but also provides your body with more nutrients Imagine having to eat 10 tomatoes grown with pesticides from 1991 Replenished energy equivalent to just one tomato grown in the 1940s Although grown hydroponically homegrown vegetables are often more expensive and less appealing in appearance than conventional produce But sometimes we need to focus on inner quality rather than quantity or outward appearance don't we ladies and gentlemen The most powerful science-backed secret to having a healthy body living longer and staying free from illness That's the method of tongue scraping once a day Do you habitually brush your tongue every day along with brushing your teeth I hope you'll add tongue scraping to your morning routine to activate healthy mitochondria in your body Do you feel a sense of anticipation when tasting the broth In fact that very feeling of anticipation is proof dicates that your vagus nerve is being stimulated The vagus nerve is a type of parasympathetic nerve Stimulating this nerve promotes the production of healthy mitochondria And as many of you know the more healthy mitochondria you have the more energy vitality and freedom from illness your body will enjoy Moreover tongue scraping helps reduce cortisol the stress-related hormone Moreover it has recently been discovered that tongue scraping helps regulate breathing and improves oxygen levels in the body When multiple layers of congestion block the nose our body compensates by breathing through the mouth which reduces the amount of oxygen in the body On the other hand simply remove the buildup on your tongue each day by routinely cleaning it with your tongue scraper making nasal breathing easier When you strengthen nasal breathing your body produces more nitric oxide Your blood vessels dilate allowing more oxygen to be delivered through your bloodstream The final benefit I want you to know is that tongue cleaning habits help improve gut health The plaque on your tongue harbors a large amount of harmful bacteria If your gut contains a bacterial system Our mouths also harbor a community of bacteria including both beneficial and harmful types Oral bacteria play a crucial role in gut health When oral microbiota become imbalanced When harmful bacteria dominate the gut environment also becomes more favorable for harmful bacteria Therefore cleaning your tongue daily helps maintain a healthy digestive system However frequently licking your tongue can have the opposite effect—it completely eliminates the diversity of bacteria in your mouth and disrupts the balance Overcleaning the tongue is actually harmful Limit tongue scraping to once a day Either in the morning or in the evening that's the key The ultimate secret to having a healthy body living a long life and staying free from illness is this method Tap your finger on the point just above the navel To further boost healthy mitochondria acupuncture is a highly effective method However it may not be suitable for those who cannot tolerate pain and also reduces travel time Not everyone can make it to an acupuncture session weekly Numerous studies show you can achieve similar results using a simpler method That's tapping technique a method of gently tapping acupressure points with your fingers Numerous studies have shown that pressing acupressure points can help reduce cortisol levels a hormone associated with stress For centuries traditional medicine has shown that tapping acupoints helps regulate energy And today from a scientific perspective stimulating the acupressure point helps reduce stress and activates the parasympathetic nervous system ransition the body from a state of stress to relaxation and repair damaged cells In particular gently pressing areas that regulate energy such as the crown or lower丹田 will produce remarkably powerful effects The lower dantian is located at the navel area while the baihui point is the highest point on the top of your head Each day try taking a moment to gently tap your middle finger on those areas and see how it feels Just doing it ten times a day can boost overall blood circulation and enhance energy flow This pinching technique should be performed before going to bed Tom would like to add one more point Among the body's acupoints the area that enhances the parasympathetic nervous system is located between the neck or the palm of the hand To boost your energy gently tap the crown of your head or the lower abdomen And in the evening when you want to unwind before bed gently tap the center of your neck or the palm of your hand Dear viewers let's take a moment with Tom to review all nine tips for boosting your mitochondria Fuel your energy build a healthy illness-free body Every daily activity is a form of exercise Cough deliberately ten times daily Add a pinch of Himalayan pink salt to your daily meal along with mitochondrial activators Walk while holding your breath Check your grip position roughly every 20 minutes Or simply do it whenever you remember Please adjust the grip to be parallel with the ground Compared to doing nothing even a small effort yields cumulative benefits It will gradually and steadily help you absorb more oxygen into your body Perform the movement explosively like throwing a stone into a pond or hurling an object far away Limit exposure to pesticides and insecticides to prevent toxins from damaging mitochondria And if possible eat more organic foods A daily habit of tongue scraping Practicing tapping techniques Tap the acupoints with your fingers to improve blood circulation and stimulate the parasympathetic nervous system Thank you for watching See you next week for Tom's next video on building comprehensive wellness