Key Points - The article discusses two critical age milestones in the aging process: around 30 years old and between 45 to 55 years old, where significant biological changes occur in the body [2][3] - At around 30 years old, the adrenal tissue shows early signs of aging, and endocrine homeostasis may be disrupted, which could be an early driving factor for aging [2] - The age range of 45 to 55 years marks a milestone where most organ protein groups experience a "molecular cascade storm," indicating a significant biological transition towards systemic aging [3] - The article emphasizes the importance of maintaining a slight feeling of hunger by eating until 70-80% full, which can help delay aging and extend lifespan [5][8] - Research indicates that limiting food intake can rewrite aging genes and potentially extend lifespan by 35% by promoting autophagy and clearing aging cells [7] - It is advised to gradually reduce food intake to adapt to a new eating habit without feeling deprived [13]

Group 1 - The article challenges the traditional belief that breakfast is the most important meal of the day, suggesting that for some individuals, skipping breakfast can lead to various health benefits [2][14][15] - The author has not eaten breakfast for nearly 20 years, attributing improvements in energy levels, body composition, and overall health to this practice [2][14] - Intermittent fasting, which includes skipping breakfast, is presented as a lifestyle choice that can help address metabolic issues and improve health [3][15] Group 2 - The main reasons for skipping breakfast include reducing excess glucose in the blood to promote metabolic health and initiating autophagy to clear aging cells [4][15] - The author experienced chronic inflammation and weight gain from frequent snacking, which was alleviated by not eating breakfast [4][15] - Skipping breakfast has led to a more stable energy level throughout the day, avoiding the post-meal lethargy associated with eating breakfast [6][14] Group 3 - The article emphasizes the importance of replacing the breakfast habit with other beneficial activities, such as cold showers, exercise, and meditation, to maintain energy and mental clarity [7][8][12][13] - Cold showers are noted for their ability to enhance mood and energy levels, while exercise activates brain chemistry that supports well-being [10][12] - Meditation is highlighted as a practice that helps clear the mind and balance hormones, contributing to a sense of calm and reducing hunger [13][15] Group 4 - The author lists seven benefits experienced from not eating breakfast, including increased insulin sensitivity, weight loss, improved muscle retention, reduced chronic inflammation, and enhanced mental clarity [15][16] - The practice of skipping breakfast has reportedly led to a more enjoyable experience during subsequent meals, enhancing overall satisfaction with food [16]

中新网上海5月14日电 (记者 陈静)春末夏初，瘦身减重正当时。在体重管理中，营养、运动、睡眠如何 相互配合，才能发挥"三驾马车"的协同效应？ 她建议，18岁至65岁的成年人每天睡7小时至9小时，65岁以上人群每天睡7小时至8小时。白天补觉就可 以抵消透支的睡眠吗？乔颖说，睡眠没有叠加作用。"最佳睡眠时间，错过了便再也回不去。"她说，与 生物钟背道而驰的狂欢，需用余生的健康"分期偿还"。 这位专家表示，近年流行的"轻断食"提供一种新思路，肥胖症诊疗指南中也有推荐，常用的"5+2"模 式，每周5天正常饮食(不暴饮暴食)，非连续的2天热量控制在500千卡至600千卡(女性500千卡、男性600 千卡)。据介绍，断食日的热量限制可激活细胞自噬(清理老化细胞)，改善胰岛素敏感性，并促进脂肪分 解。研究发现，"轻断食"可有效减少体脂，调节血糖、血脂。但是，孕妇、哺乳期女性、未成年人、老 年人以及有低血糖、胃肠疾病史的人群避免尝试"轻断食"。 对网络平台常见的"减肥菌"，吴江解释，其中包含了具有减肥作用的益生菌和其他流行的减肥保健品。 她介绍，从机制来看大致分为三类。第一类，可溶性膳食纤维(如低聚果糖、菊粉)等有助增加饱 ...