Last week I heard an amusing story from a client.

She told me she was never a confident dancer, and she took private lessons to cure her ‘2-left-feet’ syndrome before the big father-daughter dance at her wedding.

She was proud of her training, and as she made her first few steps on the dance floor she realized who she inherited her left feet from.

Only a minute in and her father stepped on her dress - she heard a rip and stared down in horror as her $3000 dress tore!

It turns out, it takes two to tango!

That’s right, NAD+.

It turns out that NAD+ is an important tango partner to another set of proteins called sirtuins, which are highly dependent on NAD+ to function effectively.

Read on to learn more about sirtuins, and why its so important that NAD+ and sirtuins dance in sequence to keep the body aging with grace.

---

CONCEPT: SIRTUINS

Sirtuins are like the guardians of our cells, working tirelessly to maintain DNA stability, repair damaged DNA, and support mitochondrial health. They also play a crucial role in regulating inflammation, metabolism, and stress response.

Sirtuins are the protectors that help keep our bodies running smoothly and aging gracefully.

As we age, NAD+ levels tend to decline, which can lead to decreased Sirtuin activity. This decline in sirtuin function is closely associated with various age-related conditions, including metabolic disorders, neurodegenerative diseases, and cardiovascular problems.

If you are interested in knowing if your sirtuin activity and NAD+ levels are high enough – Get in touch with our office, lets get you tested.

Previously, we discussed how you can boost your NAD+ levels - which will also boost sirtuin activity! This week we’ll discuss further strategies to support sirtuins for promoting healthy aging and increasing longevity.

---

ACTION 1: INTERMITTENT FASTING

By now, if you are a patient and have been listening to me for years, you know that intermittent fasting has come up as a strategy for improving longevity time and time again. In this case, intermittent fasting is a powerful strategy to support Sirtuin activity and promote healthy aging.

Here's a few options on how to incorporate it into your routine:

• 16/8 Method: Fast for 16 hours each day, and restrict your eating to an 8-hour window. For example, you might eat between 12:00 PM and 8:00 PM, fasting from 8:00 PM to 12:00 PM the next day.
• 5:2 Method: Consume your regular diet for five days a week and limit your calorie intake to around 500-600 calories on the remaining two non-consecutive days.
• Eat-Stop-Eat: Fast for a full 24 hours once or twice a week. For instance, you might have dinner at 7:00 PM and not eat again until 7:00 PM the following day.
• Alternate-Day Fasting: Alternate between days of regular eating and days of fasting or consuming very few calories.
• If you have yet to try out intermittent fasting, now might be the time to work up to one of these tactics!
• Remember to stay hydrated during fasting periods, and it's essential to consult with a healthcare professional such as myself before starting any fasting regimen, especially if you have underlying health conditions.

---

ACTION 2: QUALITY SLEEP

Quality sleep is another vital factor in supporting Sirtuin activity and promoting healthy aging.

Here are some tips to help you achieve restful and rejuvenating sleep:

• Establish a Consistent Sleep Schedule: Go to bed and wake up at the same times every day, even on weekends, to regulate your body's internal clock.
• Create a Relaxing Bedtime Routine: Engage in calming activities before bedtime, such as reading, gentle stretches, or meditation, to signal to your body that it's time to wind down.
• Create a Comfortable Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows.
• Don’t eat too close to bedtime: Avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.
• Exercise early, if possible: Regular physical activity can improve sleep quality, but try to finish your workout a few hours before bedtime.
• Limit Naps: If you need to nap, keep it short (20-30 minutes) and early in the day to avoid interfering with nighttime sleep.

By implementing these sleep tips, you'll be better equipped to enjoy restorative sleep, which can enhance Sirtuin activity and contribute to your overall well-being.

---

FUN FACT