The Secret to Anti-Aging and Longevity?
Balancing Mammalian Target of Rapamycin
Who doesn't want to age more gracefully and “turn back the clock” so-to-speak?! It is estimated that Americans spend over 1.5 billion each year on anti-aging skincare products alone (1). This number isn’t decreasing either. In fact, “the 2023 ASPS Procedural Statistics highlight a 5 percent increase year over year in overall cosmetic surgery procedures” (2).
While some are looking for a quick fix and are willing to spend hundreds- to well over thousands of dollars each year for it, some are looking for a more natural and inexpensive way to reverse the clock and improve their health. If your approach to anti-aging resonates more with the ladder, then this article is for you!
The Secret?
Could the answer be Mammalian Target of Rapamycin?
Now you might be wondering, what exactly is Mammalian Target of Rapamycin and how could it possibly help slow aging and increase longevity?! Mammalian Target of Rapamycin or as it is often referred to, mTOR, is a protein complex that helps to regulate cellular growth and aging. This is done through its ability to respond various signals resulting from nutrients, growth factors, and energy levels, to determine whether cells should grow and divide or conserve resources.
mTOR participates in two distinct complexes, mTOR complex 1 (mTORC1) and mTOR complex 2 (mTORC2). mTORC1 integrates energy, nutrients, stress and growth factors and, in response to these stimuli, it drives the growth of cells, organs and whole organisms. mTORC2, which is activated by growth factors, promotes cell proliferation and survival. Emerging science indicates that mTOR is also linked to processes related to mitochondrial dysfunction (read more on how to optimize your mitochondria here) and stem cell function (3).
While the science on mTORC1 and mTORC2 can be very complex, it is without a doubt interesting to read. Due to its complexity, I will keep the rest of the information in this article as simple as possible but will include additional resources below should you want to dive deeper into the science of it all.
Reasons to Keep mTOR Balanced
Too much mTOR has been linked to a shortened lifespan, cancers, and many chronic health conditions like cardiovascular disease, Alzheimer’s and Parkinson’s (4). However, too little mTOR could cause other health issues such as liver problems, muscle atrophy, delayed healing, and disrupted insulin sensitivity (5).
Some Factors that Increase mTOR Activity
High Protein Intake: Consuming a lot of animal protein, especially those high in leucine, can activate mTOR. Moderation is key!
Overeating: Consistently eating more calories than your body needs can keep mTOR constantly active, leading to various health issues.
High Sugar Intake: Eating lots of sugary foods and drinks increases insulin levels, which in turn can boost mTOR activity.
Sedentary Lifestyle: Lack of physical activity can lead to higher mTOR activity as a result of not using up energy and nutrients efficiently.
Poor Sleep: Inadequate sleep disrupts many body processes, including mTOR regulation. Aim for 7-9 hours of quality sleep each night.
Growth Hormones: High levels of growth hormones, often due to certain medical conditions or the use of supplements, can increase mTOR activity.
Inflammation: Chronic inflammation from poor diet, lack of exercise, or other health issues can keep mTOR active.
Certain Medications: Some drugs, particularly those related to hormones and steroids, can elevate mTOR activity.
Excess Alcohol Consumption: Drinking alcohol on even a semi-regular basis can lead to increased mTOR activity and various health problems.
Ways to Help Inhibit mTOR
Caloric Restriction: Eating fewer calories without malnutrition has been shown to lower mTOR activity. Taking a good multivitamin, getting adequate intake of protein, fruits and veggies without overdoing the caloric intake is beneficial.
Intermittent Fasting: Fasting for certain periods can reduce mTOR activity. Popular methods include the 16/8 method (fasting for 16 hours and eating within an 8-hour window) or the 5:2 method (eating normally for five days and restricting calories for two days). This should be evaluated on a person-to-person basis as some people cannot tolerate prolonged fasting very well (6).
Adequate Protein Diet: Having a healthy balance of animal protein from grass fed and finished animals, and plant-based proteins can be beneficial at helping to maintain healthy mTOR levels. Animal protein intake seems to work best in combination with resistance exercise.
Exercise: Regular physical activity helps regulate mTOR. Both aerobic exercises (like walking, running, swimming) and resistance training (like lifting weights) are beneficial.
Polyphenols: Natural compounds found in foods like fruits, vegetables, and tea can inhibit mTOR. Examples include resveratrol in grapes and epigallocatechin gallate (EGCG) in green tea.
Omega-3 Fatty Acids: Found in fish oil and flaxseeds, omega-3 fatty acids can reduce mTOR activity and are good for overall health. You want to make sure you are intaking wild caught fish, or using a supplement that states it is using wild caught fish and has an EPA to DHA ratio of 2:1.
Vitamin D: Adequate levels of vitamin D, obtained from sunlight and certain foods, help modulate mTOR activity.
Quality sleep: As noted previously, poor sleep impacts mTOR negatively. Trying to get a solid 7-9 hours of sleep each night is extremely beneficial for overall health.
Your mTOR Levels
While reviewing studies and information on mTOR, I was curious, how does one test the health of their mTOR levels??
The answer was not as straight forward as I had hoped, but it appears there are a few ways this can be done via a blood test. Here is what I found:
ELISA: Quantify levels of mTOR and p-mTOR in isolated peripheral blood mononuclear cells (PBMCs) following insulin stimulation.
Western blot analysis: Detect mTOR and p-mTOR in the cytoplasm and nucleus of cells.
Activation of the mTOR pathway: Elevated levels of p-PI3K, p-Akt, p-mTOR, and p-p70S6k indicate pathway activation.
Conclusion
While there is still much research being done regarding mTOR pathways, evidence shows that these pathways, especially mTORC1 has a significant impact on one’s health. Trying to maintain balance of mTOR levels via a balanced diet, exercise, adequate sleep, intermittent fasting, etc., appears to be quite beneficial in helping to decrease the speed of aging and increase longevity.
**Additional notes from the author: One may also want to consider the health of one’s cells in conjunction with mTOR. Zombie cells can lead to many of the same issues mTOR imbalance can cause. Testing your A1C, LDH (Lactate Dehydrogenase), RDW, GlycA, and monitoring your fasting insulin can all help determine how your cells are functioning. Any ranges outside of optimal can indicate zombie cells. The good news is that many of the suggestions in regard to keep your mTOR balanced also apply to riding your body of zombie cells!
For more information on testing and to determine your overall health, please contact me to schedule a meeting.
Resources
The mTOR Longevity Pathway Explained | What is it? | Purovitalis
mTOR signaling and its roles in normal and abnormal brain development - PMC
Additional resources:
mTOR Signaling in Growth, Metabolism, and Disease: Cell