Prof. Serge Jurasunas Biological Aging vs. Chronobiological Aging Part 2.pdf Topics in Part 2: Food Diet and Healthy Lifespan The Okinawa Food Model List of the Best Anti-Aging Foods Supplements that enhance Anti-Aging and Mitochondria

1. Biological Aging versus Chronobiological Age - An Important
Role for the Mitochondria
Part II
Professor Serge Jurasunas N.D. M.D. (hc) M.D. (Hom)
sergejurasunas@gmail.com
Blog: https://naturopathiconcology.blogspot.com
Introduction
Can we increase healthy lifespan and slow down age-related
diseases in the elderly using nutritional factors? Everyone ages
but depending on many factors aging can be delayed or
accelerated. In recent decades research has focused heavily on the
processes of aging to reveal potential targets for prolonging health
and lifespan. Several factors associated with a healthy lifespan
and against aging include a food diet, low caloric restriction,
lifestyle, exercise, and meditation (1, 2, 3, and 4). There is also
growing evidence regarding the therapeutic potential of natural
compounds that can restore mitochondrial function and promote
healthy aging (5, 6). I learned much about nutrition and aging
with Dr. Bernard Jensen, one of the greatest pioneers in nutrition
of the past century when I met him over 60 years ago when I spent
much time at his Hidden Valley Health Center and kept in close
contact with Dr. Jensen until its death.
Food Diet and Healthy Lifespan
Food diet has been shown to increase healthy lifespan up to 100
years of age and more often without the common diseases of the
western world. There is a huge difference between the health
status of average people in modern society and healthy people,

2. especially centenarians from different countries such as Okinawa.
The difference is associated with food style, lifestyle, and
philosophy of food. Our western food style is based on
industrially transformed food, excess of bad fat, sugar, salt, animal
proteins, etc., which contain much fewer nutrients and health
benefits. For instance, our immune system needs a battery of
nutrients to be correctly activated, so as we age the immune
defense decline is less efficient while healthy food and nutrition
play a key role by enhancing immunity in aging (7). Most
Elderly lack nutrients and their immune defense has lost efficacy
resulting in increased vulnerability to disease, infection, cancer,
and susceptibility to an age-related inflammatory reaction. An
American study published in the Lancet magazine, in November
1992, concluded that elderly people are deficient in vitamins and
trace elements and have a decrease in their immune defense (8).
Today science is making a very serious study about two typical
models of food diet that increase healthy lifespan and against
diseases such as heart and cancer. We know how vegetables,
fruits, and whole grains are important in our daily diet while a
recent US Center for Disease Control and Prevention (CDC) study
found that only 12% of adults consume 1 1/2 of fruit each and
only 10% of Americans eat the recommended 2 to 3 cups of
vegetables each day, including legumes. About 50% of grain
consumption should be whole grains, yet over 95% of Americans
fail to meet that goal, instead eating processed grains, which have
been milled to remove the grain, bran, and many nutrients
including fiber. Over 50% of Americans fail to eat the 5 grams (a
teaspoon) of recommended nuts and seeds each day and we know
how walnuts for example are important for good brain function.
With wrong food intake year after year, we push our bodies to
premature aging and age-related disease. According to a recently
published new study, if a woman began eating optimally at 20
years of age she could increase her lifespan by over 10 years and a

3. man could add 13 years to his life. What is interesting to note in
this study is by starting at 60 years of age a woman could increase
her healthy lifespan by eight years and even at 80 years of age
changing to a better diet would improve her health condition.
During my lifetime practice, I was lucky to accompany patients
for a period of up to 48 years. In 1983 I treated a 7-year-old boy
with a huge 7cm Wilm's tumor with no surgery or chemotherapy
and the family started to change their food style. Today the boy is
a 43-year-old man and still healthy. Some of the oldest patients
that I treated over several decades are today 87 years of age, with
good physical appearance and brain function. One of my patients,
today a 79-year-old female came to see me for the first time in
2008. She complained of serious cognitive disorders such as loss
of orientation, and very poor memory on the way to Alzheimer’s
disease, but in 2022 after 14 years she is none the worse, even
physically feeling much better from following my dietary advice
and supplementation.
The Okinawa Food Model
This model is quite similar to the healthy Mediterranean diet
(Md) linked with reduced mortality, healthy aging and reduced
onset of multiple chronic diseases. The Md has its origin in
countries that include Greece, Crete, Southern Italy and even
Turkey and is characterized by increased intake of vegetables,
fruits, legumes, fish, olive oil, nuts, capers, goat cheese and
reduced consumption of red meat, dairy products and saturated
fats. Md is not only a food diet but a way of life to enjoy eating
with the family and be healthy. Okinawan food serves as a good
model of food style leading to healthy aging and longer lifespan
since natives live over 100 years of age and keep working in fields
at an advanced age (9). Although according to scientific studies

4. the maximum life span in humans is 100 -120 years, however
even now we have 150 years (10).
Singh, a British Indian ran the Boston Marathon at 100 years old,
then at 104 years the marathon in Bombay. Today at 111 years
Fauja does not run anymore because he suffers from a bad hernia
but still walks 8 km per day. Now the Okinawa model is based
upon a diet rich in fruits, high fiber, and green and yellow
vegetables all rich in antioxidants. It includes daikon radish (very
rich in antioxidants), okra, pumpkin, sweet potatoes (also very
rich in antioxidants), including wild vegetables, root vegetables,
herbs, whole grains, mushrooms, seaweed such as fucoidan,
Figure #1: Okinawa Food Pyramid

5. millet, noodles, and only a little rice. Differently than the Md,
they consume tofu, natto, miso, seitan. They eat more fish, and a
small quantity of meat. They use no saturated fats, sugar, or pro-
cessed foods.
Vegetables: 58%-60%
Grain: (33%)
Soy food: (5%)
Meat and seafood: (1-2%)
Fat: no saturated fat (6%)
Okinawans have a low protein and high carb diet and much less
protein with a ratio of 10-1. They follow a diet based on low
calories but rich in nutrients (11) so the body is less busy repairing
damaged DNA since this limits oxidative stress. In fact this whole
diet model is very rich in antioxidants, polyphenols, anthocyanins,
quercitin, lycopene, selenium, vitamins, minerals, enzymes, etc.,
that help keep cells and mitochondria young and healthy, helping
further to slow down or reverse the aging clock. Japan has the
highest life expectancy of any country, with 90 years for women
and 80 years for men (12-13). Okinawa has 400 centenarians.
List of the Best Anti-Aging Foods
Broccoli, avocado, pumpkin, nuts, red and yellow peppers,
watercress, carrots, pomegranate, red onions, grapes, virgin 100%
cold pressed olive oil, virgin walnut oil, beets, sweet potatoes
garlic, red onions, daikon radish, yellow and green peppers,
artichokes, fermented garlic, black garlic, mushrooms, sprouted
vegetables, and seaweed. Other important foods include black and
red rice, red and black quinoa, lentils, millet, barley, chickpeas,
sesame foods, and chia seeds, all rich in vitamins, minerals, and

6. proteins. Anti-aging foods that also feed your microbiome include
tofu, miso, natto, Kombucha, fermented foods like sauerkraut or
Figure #2: Okinawa Typical Diet
red beets, kefir, and buttermilk. Reduce the intake of red meat that
damages the good bacteria of your microbiome and favors bad
bacteria.
According to Nobel Laureate (1908) Elie Metchnikoff,
bacteriologist and immunologist, there is a link between gut
microbes and the intake of fermented foods, fermented milk, fresh
vegetables, and fruits, to health and longevity (14). According to
him, toxic bacteria and auto-intoxication of the colon are

7. associated with mental health and the aging process but good
bacteria and lactic acid bacteria can increase lifespan with better
health (15). The microbiome composition changes with
chronological age but lifestyle and food style can balance the gut
microbiome and thus may contribute to the good health of an
aging person. According to researchers, food style and
environmental effects on the microbiome can delay or accelerate
unhealthy aging (16). The gut changes as the hostages, being
altered according to the food style and age-related diseases.
However according to a new study done by Chinese with a cohort
of more than 1,000 healthy Chinese individuals ranging in age
from 3 to 100 years, surprisingly they found that the overall
microbe composition of the healthy aged group was similar to that
of people decades younger (17). They speculated that this
similarity is a direct consequence of a healthy lifestyle and diet
since in some provinces Chinese natives eat a food diet almost
similar to the people in Okinawa. This is the same characteristic
with the Md diet that stimulates healthy gut microbiota (Ghosh
T.S et al 2020). Now lifestyle-linked factors such as diet, stress,
and meditation influence the not only aging process but also the
gut. In older people, the gut microbiome deteriorates so it needs
some combined approaches including dietary intervention.
A new study done at a Korean University has shown that an
altered microbiome in the elderly increases the risk to be infected
with Covid-19 and mortality. In fact 80% of mortality from the
covid-19 is with people over 65 years of age which of course is
also associated with a brutal decrease of the Natural Killer cell
(NK cell) activity. Several reports have shown that activation of
the NK cells is one important target to treat Covid-19.
The Okinawan diet follows low calories with a rule not to eat over
indulgently but to finish a meal when the stomach is only 80% full

8. and not 100% (18). This is similar to low-calorie diets that are
now widely accepted as a factor that increases lifespan. Calorie
restriction is a potent modulator of longevity in multiple species
including rats and macaques monkeys. Low-calorie does not mean
lower nutrients, but to the contrary natural food and organic
vegetables contain more nutrients.
Emerging evidence suggests that numerous biologically active
compounds alone or combined may be beneficial to improve age-
related decline with specific benefits on mitochondria function by
increasing the respiratory chain, decreasing ROS activity, and
substantially increasing free ATP level production. Restoration of
the gut microbiome is also a major step since it modulates the
immune system and associates with aging.
To conclude we cannot neglect the intoxicated colon and wrong
foods that produce excess toxins that I mentioned in part I and
also in this article when mentioning about the work of Elie
Metchikoff, since it is also a factor of premature aging (see my
book Health and Disease Begin in the Colon Featuring Professor
Serge Jurasunas Natural Medicine-available on Amazon).With
aging and decreasing levels of detox enzymes, such as
glutathione, for instance, toxins and chemicals build up within the
body, tissues, and intoxicate cells and even mitochondria since
intoxicated blood carries not only oxygen but also toxins to
mitochondria.
Supplements and Natural Compounds that Increase
Mitochondrial Function and Help You to Maintain Healthier
Aging
Coenzyme Q10

9. Co-Q10 plays a vital role in the production of chemical energy
ATP in mitochondria. Co-Q10 is an essential component of the
Mitochondrial Transport Chain located in the inner membrane and
is an essential carrier to transfer electrons between complexes I,
II, and III of the mitochondrial respiratory chain. Deficiency
causes a decline in activities of complexes II+III and complex V.
Co-Q10 reduction occurs during the aging process but
supplementation can delay or restore functional decline,
particularly regarding Parkinson's disease since Co-Q10
deficiency was observed at a higher frequency in Parkinson's
disease (19-20). Co-Q10 also works as a potent lipid-soluble
antioxidant and therefore plays a key role in mitochondria against
the deleterious effect of ROS. One of the essential targets of Co-
Q10 is to protect the heart against failure and to reduce
cardiovascular mortality especially (21). A new important study
from Scandinavian researchers was the first population-based
study measuring the effect of long-term intervention with a
combined of CoQ10 (200 mg. per day and selenium (200
micrograms per day) during 42 months preserved telomere length
and prevented cardiovascular mortality, as I have explained in part
I of the article. Less telomere shortening during the following
period was associated with significantly longer survival (22-23).
Overall Co-Q10 is highly indicated not only to retard age-related
disease but as a possible treatment for neurodegenerative disease
(24). Supplementation can delay functional decline, particularly in
Parkinson's disease. In part one related to pregnant women and
oocytes that concentrate in a high number of mitochondria it has
been shown that Co-Q10 restores the mitochondrial function and
thus improves fertility and combats aging that may start in the
embryo (25).
NADH

10. NADH (Nicotinamide adenine dinucleotide) is a high-energy
electron carrier found in every cell and is critical to boosting the
production of ATP and DNA repair. NADH starts at complex I for
the transport of electrons generated by the Krebs cycle and the
ETC. The more NADH a cell has available the more ATP is
produced. NADH supplement leads to an extension of the lifespan
and vitality of cells, tissues, and organs. NADH which is also a
strong antioxidant possibly slows down and restores some
function in diseases such as Parkinson’s, Amyotrophic lateral
sclerosis, and Alzheimer’s disease. NADH declines with age and
is associated with physical and brain decline.
It was the Austrian researcher, George Birkmayer who discovered
the therapeutic value of NADH and managed to have it
synthesized in supplement form under the brand name ENADA.
When I first met him many years ago at his Institute for
Parkinson’s Therapy in Vienna, he already had successfully
treated Parkinson’s disease even at its advanced stages (26).
Curcumin
Curcumin, well known for its anti-cancer properties is also very
useful for the brain, being first a strong antioxidant with anti-
inflammatory properties and may have a good effect on healthy
aging and Alzheimer’s disease (27). Curcumin decreases beta-
amyloid plaques (28), delays the degradation of neurons, and
decreases lipid peroxidation and microglia formation. Overall
memory in patients with Alzheimer’s disease has improved when
taking curcumin. Curcumin is considered an anti-aging factor and
increases lifespan in several species (29-30). In other studies,
curcumin was able to extend the lifespan of such organisms as
fruit flies and mice, alleviating symptoms of some diseases
including age-related ones.

11. PQQ
Pyrroloquinoline Quinone (PQQ): A very important molecule
close to the vitamin B group was discovered in 1979 and found in
soil, mammalian tissues, plants, and human beings is associated
with various biological processes. PQQ has received an increasing
amount of attention because of several health benefits, mostly
attributed to its ability to enhance mitochondrial biogenesis (31)
and increase the NADH level, therefore playing a major role in
the aging process. PQQ is also known to act as a powerful
antioxidant, more efficient than any other antioxidant, and
protects mitochondria against ROS activity; however, PQQ is
more than an antioxidant. PQQ has potential health benefits, such
as improved metabolic flexibility and immune and
neuroprotection when associated with dietary supplementation.
PQQ may act vitamin-like, with strong potential as a potent
therapeutic nutraceutical (32). Daily supplementation with 20mg
PQQ optimizes mitochondrial biogenesis in human subjects,
notably cognitive function and memory also are improved,
following PQQ supplementation of 10-20mgr per day (33). What
makes an enormous difference from other compounds is the fact
that PQQ can modulate the quantity and function of new
mitochondria, especially in aged cells (34). It is interesting to
note that PQQ could be necessary for the life of eukaryotes cells
on this planet since NASA identified PQQ as a component of
interstellar dust. It may have been present throughout the early
biological conception and evolution of life on the planet. Several
foods and anti-aging fermented foods that we have suggested such
as tofu and natto are rich in PQQ, along with kiwi, papaya, green
pepper, green tea, and parsley( very rich in PQQ), however, Natto
is the richest source (35). In truth, PQQ is considered as a real
Fountain of youth since it generates more new mitochondria and

12. ATP. PQQ supplementation is suggested for a more easier intake,
but it’s been shown that natural food is fundamental for our good
health status.
Resveratrol
Resveratrol is a natural phenolic compound exclusively found in
more than 70 species of fruits and vegetables such as blueberries,
strawberries, grapes, peanuts, etc., demonstrating many
physiological effects in laboratory animals including
immunomodulatory, anti-inflammatory, and antioxidant.
Resveratrol is efficient in the prevention and management of
neurodegenerative disease, cancer, diabetes, obesity, osteoporosis,
and cardiovascular disease. Cumulative studies revealed that
resveratrol could extend lifespan and extend healthy aging (36).
Resveratrol exerts many effects in the body such as relieving
inflammatory reactions, improving mitochondria function by
scavenging ROS activity and decreasing oxidative stress
throughout, and inducing higher levels of SOD1, SOD2, catalase,
and GXP activity (37-38). In fact, resveratrol can inhibit the
formation of ROS that can gradually compromise the structures
and function of cells giving rise to cell senescence and
accelerating aging thus exerting anti-aging effects. Resveratrol
exerts a direct effect on mitochondria by inducing the expression
of nuclear-encoded genes for mitochondrial biogenesis.
Resveratrol has neuroprotective effects in neurovegetative
diseases. In some preclinical studies, resveratrol decreases the
amount of beta-amyloid protein in the cells that grow in the lab
and the brain of mice promoting the breakdown of the protein and
protecting against Alzheimer’s disease or retarded symptoms (39-
40). Now one of the well-known actions of resveratrol is to mimic
the effect of restricting caloric diet by activating a class of

13. enzymes known as Sirtuins (SRIT1) that is expressed in the adult
mammalian brain, predominantly in the neurons.
Figure #3: Microbiome Modulates Mitochondria
Sirtuins are a class of nicotinamide adenine dinucleotide (NAD)
consuming enzymes that are implicated in numerous pathways,
originally the subject of studies of the lifespan-extending gene.
Deregulation of sirtuins links to disorders in mitochondrial
function and has been implicated in various diseases such as
neurodegeneration and cardiovascular disease (41). When
overexpressed, sirtuins play an important role in neural protection
as it regulates ROS, pro-inflammatory cytokines, and AB peptides
and expression in the brain of AD patients (42). Activation of
Sirtuins by resveratrol may prevent AB peptide-induced

14. microglial death and contributes to improved cognitive function
(43). Besides protecting the neurons Sirtuins control the
biogenesis of the metabolism of mitochondria and resveratrol has
the same effect (47). Now a low-calorie restriction appears to
activate sirtuins and resveratrol supplementation mimics the same
effect increasing energy metabolism (44-45). Thus Sirtuins
mediate beneficial effects elicited by such diets. Okinawans
follow a calorie-restricted diet and have 40% more centenarians
and much less sickness than the rest of Japan. Calorie restriction
delays or prevents age-related disease and extends lifespan in a
number of species, and quality of life in humans. It also
contributes to increased lifespan in such animals as mice and
monkeys (46). Some studies found that microbiota dysbiosis is
found to be closely related to neurodegenerative disease (Shen et
al 2017). Accumulated studies show an interaction between
resveratrol and gut microbiota and definitely resveratrol can
protect from several age-related diseases and extend lifespan (47-
48). Now besides mitochondria being one of the most important
factors of aging, the gut microbiome is also known to modulate
healthy aging. In older people, the gut microbiome deteriorates
although in healthy aged people the gut microbiome is similar to
one of younger ones (see reference 17). So the gut microbiota
composition is shaped by diet in healthy elderly (49) and dietary
intervention with resveratrol supplementation is mostly indicated
as routine in healthy life or for an aged person as an anti-aging
intervention (50-51). Overall Resveratrol modulates mitochondrial
function and biogenesis, protects against neurodegenerative
disease and cardiovascular disease, retards the aging process, and
extends lifespan.
EGT

15. Ergothioneine (EGT): Ergothioneine is an amino acid and
powerful antioxidant (52) with several physiological properties
found specifically in mushrooms that I have listed as important
anti-aging foods. According to researchers at Penn State
University USA, the high amount of EGT and glutathione in
mushrooms give them anti-aging potential however EGT has a
stronger effect to scavenge free radicals compared to glutathione
or other conventional antioxidants (53). Two portions or more of
mushrooms a week reduce mild-cognitive impact by 43%. One of
the effects of EGT is to concentrate in mitochondria and
accumulate in the brain through the OCTN1 transporter which
makes it particularly effective to protect from cognitive disorder
and age-related disease, but also accumulate in other organs that
need antioxidants against oxidative stress. Recent studies done in
Singapore found that eating mushrooms more than 2 times a week
contributes to improving the cognitive levels and extending the
life of patients (54). In the elderly, especially in patients with
neurodegenerative disease, the level of EGT is significantly
decreased in the brain and plasma (55). One other important
action of EGT is to protect from the shortening of telomeres (56),
thus preventing early aging. Naturally, however, EGT levels in
whole blood and plasma decrease with age which is considered to
be related to a change in dietary habits. This predicts cognitive
and functional decline (57). The country with the lowest intake of
EGT is the USA (58) which has a lower average life expectancy
compared to Italians who ingest more than a four times greater
amount of EGT daily. Plants don’t synthesize EGT, and neither
can the body, but mushrooms contain high levels of EGT that vary
between different mushroom species, thus it is suggested that EGT
supplementation from mushroom extracts might be necessary to
maintain neuronal cell function and prevent neurodegeneration to
some extent.

16. Many other natural compounds have demonstrated similar effects
to prevent or reduce cognitive disorders and anti-aging properties.
These include quercitin, anthocyanins, lycopene, catechins, Alpha
Lipoic Acid, ginkgo biloba, green tea, EGCG, genistein,
catechins, apigenin, melatonin, etc. However, to keep healthy
aging I do believe that first we change our dietary style and
introduce new conceptions or philosophies in our life. There are
some new rules we can introduce in our daily lifestyle and food
style and this is what I teach to my patients. However, I do believe
that dietary supplementation can help to support the body against
age-related diseases. Here is the list of combination supplements
that reinforce their efficacy according to the need.
Co-Q10+selenium. (Protection of the length of the telomeres)
Co-Q10+PQQ. (To increase the number of new mitochondria
Co-Q10+NADH. (Prevention or delay of Parkinson's symptoms)
Co-Q10+resveratrol. (For cardiovascular disease or protection)
Co-Q10+curcumin. (Protection or delay Alzheimer’s disease)
Curcumin+resveratrol+NADH. (Prevention or delay cognitive
disorder in Alzheimer’s disease)
Curcumin+melatonin. (Increases the expression of the level of
complexes I, II, and V in the ETC of mitochondria.
EGT+NADH. (Anti-aging potential, cognitive disorder)
Of course, we need high-quality supplements which mean
choosing wisely among so many available companies online. My
favorite ones for quality are from Life Extension
(www.lifeextension.com)
900 N. Federal Hwy
Fort Lauderdale, FL 33304
954-766-8144 , 888-895-4771

17. Now Foods (Nowfoods.com)
244 Knollwood Drive
Bloomingdale, IL 60108
Telephone: 888-669-3663
Thorne (thorne.com)
152 West 57th Street, 44th Floor
New York, New York 10019.
support@thorne.com
1 800 228 1966
Doctor’s Best (drbvitamins.com)
Sold through I Herb (Iherb.com)
301 N Lake Ave. Pasadena, CA 91101
951-616-3600 https://www.iherb.com/info/globalshipping
For more information:
sergejurasunas@gmail.com
Blog: https://naturopathiconcology.blogspot.com
Websitewww.Sergejurasunas.com
Skype: serge jurasunas
Phone: 351-912565038
References are available online at www.townsendletter.com
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