How To Use HEAT COLD THERAPY To Reduce Stress Increase LONGEVITY Dr Mark Hyman
00:00it's important to understand why we age it's important to understand why we age and once you understand that you're more and once you understand that you're more and once you understand that you're more motivated to go oh geez if I do this motivated to go oh geez if I do this motivated to go oh geez if I do this it's going to script this Hallmark you it's going to script this Hallmark you it's going to script this Hallmark you might think twice about it and then might think twice about it and then might think twice about it and then you're empowered to deal with the causes you're empowered to deal with the causes you're empowered to deal with the causes of it as well let's get into these of it as well let's get into these of it as well let's get into these Hallmarks of Aging these phenomena that Hallmarks of Aging these phenomena that Hallmarks of Aging these phenomena that scientists have come to understand are scientists have come to understand are scientists have come to understand are at the root at the root at the root of all diseases of Aging heart disease of all diseases of Aging heart disease of all diseases of Aging heart disease cancer diabetes dementia the things that cancer diabetes dementia the things that cancer diabetes dementia the things that we're spending billions of dollars we're spending billions of dollars we're spending billions of dollars researching to try to find the cures for researching to try to find the cures for researching to try to find the cures for we're never going to find the cures for we're never going to find the cures for we're never going to find the cures for because we're not looking in the right because we're not looking in the right because we're not looking in the right place for the solution where we should place for the solution where we should place for the solution where we should be looking is at these root cause be looking is at these root cause be looking is at these root cause problems problems problems that go wrong as we get older that we that go wrong as we get older that we that go wrong as we get older that we can do something about now I have a can do something about now I have a can do something about now I have a little bit of a different perspective little bit of a different perspective little bit of a different perspective than most longevity scientists about than most longevity scientists about than most longevity scientists about these Hallmarks the Hallmarks are really these Hallmarks the Hallmarks are really these Hallmarks the Hallmarks are really important because for example if we important because for example if we important because for example if we cured all heart disease and cancer just cured all heart disease and cancer just cured all heart disease and cancer just got rid of it from the face of the got rid of it from the face of the got rid of it from the face of the planet we would maybe live another five planet we would maybe live another five planet we would maybe live another five to seven years if we address these to seven years if we address these to seven years if we address these Hallmarks of Aging we might extend like
01:00Hallmarks of Aging we might extend like Hallmarks of Aging we might extend like by 30 or 40 years which means living to by 30 or 40 years which means living to by 30 or 40 years which means living to 120. 120. 120. now that's good but the question is if now that's good but the question is if now that's good but the question is if the Hallmarks are at the root of all the Hallmarks are at the root of all the Hallmarks are at the root of all aging what's at the root of the aging what's at the root of the aging what's at the root of the Hallmarks so we we really don't have to Hallmarks so we we really don't have to Hallmarks so we we really don't have to become decrepit and and dysfunctional as become decrepit and and dysfunctional as become decrepit and and dysfunctional as we age we can actually maintain our we age we can actually maintain our we age we can actually maintain our energy Vitality function very very old energy Vitality function very very old energy Vitality function very very old if we know what to do and the reason I if we know what to do and the reason I if we know what to do and the reason I go through these Hallmarks in the book go through these Hallmarks in the book go through these Hallmarks in the book is because it's important to understand is because it's important to understand is because it's important to understand why we age what's going wrong how do we why we age what's going wrong how do we why we age what's going wrong how do we work on it what are the reasons why we work on it what are the reasons why we work on it what are the reasons why we have to do the things we have to do in have to do the things we have to do in have to do the things we have to do in order to increase our health span and order to increase our health span and order to increase our health span and our lifespan and once you understand our lifespan and once you understand our lifespan and once you understand that you're more motivated to go oh geez that you're more motivated to go oh geez that you're more motivated to go oh geez if I do this it's going to script this if I do this it's going to script this if I do this it's going to script this Hallmark you might think twice about it Hallmark you might think twice about it Hallmark you might think twice about it and then you're empowered to deal with and then you're empowered to deal with and then you're empowered to deal with the root causes of it as well so what the root causes of it as well so what the root causes of it as well so what are the Hallmarks well scientists talk are the Hallmarks well scientists talk are the Hallmarks well scientists talk about 9 10 I talk about ten I added the about 9 10 I talk about ten I added the about 9 10 I talk about ten I added the microbiome because it's super important microbiome because it's super important microbiome because it's super important and many others do as well and many others do as well and many others do as well so is the underlying mechanisms or
02:00so is the underlying mechanisms or so is the underlying mechanisms or Pathways that are involved in aging Pathways that are involved in aging Pathways that are involved in aging um they're influenced by the others um they're influenced by the others um they're influenced by the others they're all interacting there's not they're all interacting there's not they're all interacting there's not necessarily all separate problems they necessarily all separate problems they necessarily all separate problems they are kind of dynamically connected like a are kind of dynamically connected like a are kind of dynamically connected like a web and functional medicine is about web and functional medicine is about web and functional medicine is about understanding the body as a system and understanding the body as a system and understanding the body as a system and treating the system not just the treating the system not just the treating the system not just the symptoms so and understanding the body symptoms so and understanding the body symptoms so and understanding the body of the network it's basically a network of the network it's basically a network of the network it's basically a network of networks and so these Hallmarks of of networks and so these Hallmarks of of networks and so these Hallmarks of Aging are parts of these biological Aging are parts of these biological Aging are parts of these biological networks and they're often themes you networks and they're often themes you networks and they're often themes you might have heard about in functional might have heard about in functional might have heard about in functional medicine like inflammation in the medicine like inflammation in the medicine like inflammation in the microbiome and mitochondria and there's microbiome and mitochondria and there's microbiome and mitochondria and there's and there's more right in in metabolic and there's more right in in metabolic and there's more right in in metabolic issues it's super important to remember issues it's super important to remember issues it's super important to remember that that that we can influence these Hallmarks of we can influence these Hallmarks of we can influence these Hallmarks of Aging through dealing with the root Aging through dealing with the root Aging through dealing with the root causes of them and there are also drugs causes of them and there are also drugs causes of them and there are also drugs and supplements and nutrients and and supplements and nutrients and and supplements and nutrients and lifestyle practices that also influence lifestyle practices that also influence lifestyle practices that also influence them but it's not going to be solved by them but it's not going to be solved by them but it's not going to be solved by finding the drug for each of these finding the drug for each of these finding the drug for each of these Hallmarks that is often what science Hallmarks that is often what science Hallmarks that is often what science likes to do is be reductionist but if likes to do is be reductionist but if likes to do is be reductionist but if you deal with the root causes of these
03:00you deal with the root causes of these you deal with the root causes of these Hallmarks often most of them will change Hallmarks often most of them will change Hallmarks often most of them will change or get better improved now we may need or get better improved now we may need or get better improved now we may need to go intervening and some of them here to go intervening and some of them here to go intervening and some of them here or there but that's okay so let's talk or there but that's okay so let's talk or there but that's okay so let's talk about what these are how how do they about what these are how how do they about what these are how how do they work what goes wrong what causes them to work what goes wrong what causes them to work what goes wrong what causes them to go wrong and then how do we begin to go wrong and then how do we begin to go wrong and then how do we begin to think about actually improving them so think about actually improving them so think about actually improving them so that we don't accelerate these Hallmarks that we don't accelerate these Hallmarks that we don't accelerate these Hallmarks of Aging so what's the first one the of Aging so what's the first one the of Aging so what's the first one the first one I think is is the most complex first one I think is is the most complex first one I think is is the most complex it's often the one that is it's often the one that is it's often the one that is influencing all the other ones so I like influencing all the other ones so I like influencing all the other ones so I like to talk about it first and this is to talk about it first and this is to talk about it first and this is called disrupted nutrient sensing and we called disrupted nutrient sensing and we called disrupted nutrient sensing and we can we can also think about it it's can we can also think about it it's can we can also think about it it's disrupted hormonal and nutrient disrupted hormonal and nutrient disrupted hormonal and nutrient signaling and essentially there's signaling and essentially there's signaling and essentially there's there's four longevity switches there's four longevity switches there's four longevity switches that are sensing your environment all that are sensing your environment all that are sensing your environment all the time they're sensing nutrient levels the time they're sensing nutrient levels the time they're sensing nutrient levels their sensing levels of amino acids of their sensing levels of amino acids of their sensing levels of amino acids of sugars sugars sugars protein and their protein and their protein and their either turning on or off and that
04:00either turning on or off and that either turning on or off and that influences our aging process so a number influences our aging process so a number influences our aging process so a number of years ago I was at a conference with of years ago I was at a conference with of years ago I was at a conference with Lenny guarte who's the scientist at MIT Lenny guarte who's the scientist at MIT Lenny guarte who's the scientist at MIT who discovered uh sirtuins along with who discovered uh sirtuins along with who discovered uh sirtuins along with David Sinclair which are these David Sinclair which are these David Sinclair which are these regulatory Pathways one of these regulatory Pathways one of these regulatory Pathways one of these longevity switches and he found that you longevity switches and he found that you longevity switches and he found that you know if you could actually properly know if you could actually properly know if you could actually properly activate these sirtuins you could extend activate these sirtuins you could extend activate these sirtuins you could extend Life by a third in animal models which Life by a third in animal models which Life by a third in animal models which is pretty cool so I said to him I said is pretty cool so I said to him I said is pretty cool so I said to him I said Lenny what what's really the deal with Lenny what what's really the deal with Lenny what what's really the deal with these for tunes and what is causing them these for tunes and what is causing them these for tunes and what is causing them to sort of accelerate aging uh when to sort of accelerate aging uh when to sort of accelerate aging uh when they're not properly regulated he said they're not properly regulated he said they're not properly regulated he said well sugar well sugar well sugar was basically his answer and I was like was basically his answer and I was like was basically his answer and I was like wow that's pretty amazing because it's wow that's pretty amazing because it's wow that's pretty amazing because it's what obviously we know causes most of what obviously we know causes most of what obviously we know causes most of the chronic diseases but I didn't the chronic diseases but I didn't the chronic diseases but I didn't realize it was so connected to these realize it was so connected to these realize it was so connected to these aging Pathways so we we basically sense aging Pathways so we we basically sense aging Pathways so we we basically sense all these things from moment to moment all these things from moment to moment all these things from moment to moment in our chemical environment and in our chemical environment and in our chemical environment and we either can activate the longevity we either can activate the longevity we either can activate the longevity switches in a way that makes us live switches in a way that makes us live switches in a way that makes us live longer and be healthier or
05:00longer and be healthier or longer and be healthier or regulate them in ways that are causing regulate them in ways that are causing regulate them in ways that are causing us to have more disease uh and if us to have more disease uh and if us to have more disease uh and if they're they're really they're they're really they're they're really um it's really important to understand um it's really important to understand um it's really important to understand that at the root of these there's a lot that at the root of these there's a lot that at the root of these there's a lot of this process we call autophagy of this process we call autophagy of this process we call autophagy autophagy is self-cleaning autophagy is self-cleaning autophagy is self-cleaning self-cannibalism it's how we recycle all self-cannibalism it's how we recycle all self-cannibalism it's how we recycle all proteins we also need to understand that proteins we also need to understand that proteins we also need to understand that we need to build new proteins as we age we need to build new proteins as we age we need to build new proteins as we age two we need muscle we need to make all two we need muscle we need to make all two we need muscle we need to make all kinds of proteins for our immune system kinds of proteins for our immune system kinds of proteins for our immune system our structural system so you want you our structural system so you want you our structural system so you want you know the construction crew and the demo know the construction crew and the demo know the construction crew and the demo crew both right the recycling crew and crew both right the recycling crew and crew both right the recycling crew and the building crew so uh how do we begin the building crew so uh how do we begin the building crew so uh how do we begin to think about these what are these to think about these what are these to think about these what are these longevity switches well there's four one longevity switches well there's four one longevity switches well there's four one is insulin signaling which is really is insulin signaling which is really is insulin signaling which is really important and this is the one that gets important and this is the one that gets important and this is the one that gets over stimulated the overabundance of over stimulated the overabundance of over stimulated the overabundance of sugar and starch over stimulates insulin sugar and starch over stimulates insulin sugar and starch over stimulates insulin signaling Pathways and that leads to signaling Pathways and that leads to signaling Pathways and that leads to more belly fat more inflammation lower more belly fat more inflammation lower more belly fat more inflammation lower sex hormones cognitive impairment sex hormones cognitive impairment sex hormones cognitive impairment dementia obviously diabetes cancer heart dementia obviously diabetes cancer heart dementia obviously diabetes cancer heart disease all are driven by these disease all are driven by these disease all are driven by these accelerated over supply of sugar and
06:00accelerated over supply of sugar and accelerated over supply of sugar and starch in our diet which is about 60 starch in our diet which is about 60 starch in our diet which is about 60 plus percent of our calories is ultra plus percent of our calories is ultra plus percent of our calories is ultra processed food and sugar and starch it's processed food and sugar and starch it's processed food and sugar and starch it's really really bad for us I don't know really really bad for us I don't know really really bad for us I don't know how to say it either way I've written how to say it either way I've written how to say it either way I've written many books about this and it's it's just many books about this and it's it's just many books about this and it's it's just one of those things that we can't ignore one of those things that we can't ignore one of those things that we can't ignore if we want to live a long healthy life if we want to live a long healthy life if we want to live a long healthy life so the key is to not over streaming like so the key is to not over streaming like so the key is to not over streaming like that pathway and basically below the that pathway and basically below the that pathway and basically below the neck your body can't tell the difference neck your body can't tell the difference neck your body can't tell the difference between a can of Coke and a bagel so between a can of Coke and a bagel so between a can of Coke and a bagel so make sure you understand that flour and make sure you understand that flour and make sure you understand that flour and sugar are the same when it comes to your sugar are the same when it comes to your sugar are the same when it comes to your body body body below the neck obviously and that you below the neck obviously and that you below the neck obviously and that you want to limit those in order to not over want to limit those in order to not over want to limit those in order to not over stimulate the insulin signaling pathway stimulate the insulin signaling pathway stimulate the insulin signaling pathway uh second is the mtor pathway the mtor uh second is the mtor pathway the mtor uh second is the mtor pathway the mtor pathway stands for mammalian Target of pathway stands for mammalian Target of pathway stands for mammalian Target of rapamycin which is named after a rapamycin which is named after a rapamycin which is named after a compound found on the island of Rapa Nui compound found on the island of Rapa Nui compound found on the island of Rapa Nui in Easter Island that seemed to be in Easter Island that seemed to be in Easter Island that seemed to be involved in various things like isn't involved in various things like isn't involved in various things like isn't any fungal but not very good one also any fungal but not very good one also any fungal but not very good one also regulates the immune system which is why regulates the immune system which is why regulates the immune system which is why it's used in the transplant medicine but
07:00it's used in the transplant medicine but it's used in the transplant medicine but also seems to inhibit mtor and also seems to inhibit mtor and also seems to inhibit mtor and inhibiting mtor is a good thing because inhibiting mtor is a good thing because inhibiting mtor is a good thing because it it stimulates autophagy autophagy at it it stimulates autophagy autophagy at it it stimulates autophagy autophagy at night and for example when you're not night and for example when you're not night and for example when you're not eating we'll clean up and recycle things eating we'll clean up and recycle things eating we'll clean up and recycle things it's super important longevity and one it's super important longevity and one it's super important longevity and one of the things that we know is a calorie of the things that we know is a calorie of the things that we know is a calorie restriction extends life it's one of the restriction extends life it's one of the restriction extends life it's one of the few things that scientists have found few things that scientists have found few things that scientists have found that it can extend like by it like a that it can extend like by it like a that it can extend like by it like a third and is reproducible over and over third and is reproducible over and over third and is reproducible over and over an animal so basically you you restrict an animal so basically you you restrict an animal so basically you you restrict your calories by a third your calories by a third your calories by a third and you extend your life by a third now and you extend your life by a third now and you extend your life by a third now you'll be miserable but it works so how you'll be miserable but it works so how you'll be miserable but it works so how do you do that without actually having do you do that without actually having do you do that without actually having to starve yourself well that's why to starve yourself well that's why to starve yourself well that's why things that inhibit mtor are really good things that inhibit mtor are really good things that inhibit mtor are really good like overnight fasting or time like overnight fasting or time like overnight fasting or time restricted eating but even drugs like restricted eating but even drugs like restricted eating but even drugs like graphomycin can do that so you want to graphomycin can do that so you want to graphomycin can do that so you want to do that for sure but do that for sure but do that for sure but um you also need to stimulate the right um you also need to stimulate the right um you also need to stimulate the right way so if we're always eating and eating way so if we're always eating and eating way so if we're always eating and eating all the time that's what we do in all the time that's what we do in all the time that's what we do in America and most World increasingly now
08:00America and most World increasingly now America and most World increasingly now and that over stimulates mtor and that and that over stimulates mtor and that and that over stimulates mtor and that can lead to cancer and all sorts of can lead to cancer and all sorts of can lead to cancer and all sorts of other problems when you over stimulate other problems when you over stimulate other problems when you over stimulate it and it also prevents autophagy so you it and it also prevents autophagy so you it and it also prevents autophagy so you want to stimulate in the right way want to stimulate in the right way want to stimulate in the right way by actually by actually by actually building muscle through the right kinds building muscle through the right kinds building muscle through the right kinds of amino acids in the right time in the of amino acids in the right time in the of amino acids in the right time in the right way and I go through all that right way and I go through all that right way and I go through all that young forever but you also want to give young forever but you also want to give young forever but you also want to give breaks from stimulating mtor breaks from stimulating mtor breaks from stimulating mtor through overnight fast or time through overnight fast or time through overnight fast or time restricting or even certain medication restricting or even certain medication restricting or even certain medication potentially like rapamycin even things potentially like rapamycin even things potentially like rapamycin even things like this new fatty acid called C15 like this new fatty acid called C15 like this new fatty acid called C15 which is pretty cool comes from dairy which is pretty cool comes from dairy which is pretty cool comes from dairy and it actually and it actually and it actually well it's a newly discovered a fatty well it's a newly discovered a fatty well it's a newly discovered a fatty acid it's been around for a long time we acid it's been around for a long time we acid it's been around for a long time we just figured it out recently and this just figured it out recently and this just figured it out recently and this also can inhibit mtor so there's a lot also can inhibit mtor so there's a lot also can inhibit mtor so there's a lot of ways to do this through supplements of ways to do this through supplements of ways to do this through supplements through medication through fatty acids through medication through fatty acids through medication through fatty acids through diet but but inhibiting mtor through diet but but inhibiting mtor through diet but but inhibiting mtor periodically is very very important so periodically is very very important so periodically is very very important so you want to sort of the Goldilocks you want to sort of the Goldilocks you want to sort of the Goldilocks problem you don't want to over stimulate problem you don't want to over stimulate problem you don't want to over stimulate it too much you don't want to uh inhibit it too much you don't want to uh inhibit it too much you don't want to uh inhibit it too much because if you just don't it too much because if you just don't it too much because if you just don't eat all the time you know you're going eat all the time you know you're going eat all the time you know you're going to starve to death so it's really about
09:00to starve to death so it's really about to starve to death so it's really about that Goldilocks uh perfect amount that's that Goldilocks uh perfect amount that's that Goldilocks uh perfect amount that's as mtor and Insulin signaling the next as mtor and Insulin signaling the next as mtor and Insulin signaling the next two pathways are two pathways are two pathways are ampk and sirtuins now ampk is a pathway ampk and sirtuins now ampk is a pathway ampk and sirtuins now ampk is a pathway uh uh you know identity monophosphate uh uh you know identity monophosphate uh uh you know identity monophosphate kinase is essentially a kinase is essentially a kinase is essentially a enzyme that detects low levels of energy enzyme that detects low levels of energy enzyme that detects low levels of energy ATP is your body's energy source when it ATP is your body's energy source when it ATP is your body's energy source when it gives up phosphorus it becomes ampk gives up phosphorus it becomes ampk gives up phosphorus it becomes ampk instead of ATP a amp which is it doesn't instead of ATP a amp which is it doesn't instead of ATP a amp which is it doesn't seem monophosphate instead of seem monophosphate instead of seem monophosphate instead of triphosphate a little bit technical triphosphate a little bit technical triphosphate a little bit technical error but basically ideas you're giving error but basically ideas you're giving error but basically ideas you're giving up a couple of phosphate molecules and up a couple of phosphate molecules and up a couple of phosphate molecules and your cells detect that they go oh I'm your cells detect that they go oh I'm your cells detect that they go oh I'm starving because there's not a food so I starving because there's not a food so I starving because there's not a food so I better do things to make myself live better do things to make myself live better do things to make myself live longer and preserve things that need to longer and preserve things that need to longer and preserve things that need to be preserved and reduce inflammation be preserved and reduce inflammation be preserved and reduce inflammation improve by mitochondrial function uh improve by mitochondrial function uh improve by mitochondrial function uh activate DNA repair and and improve activate DNA repair and and improve activate DNA repair and and improve insulin sensitivity and all these things insulin sensitivity and all these things insulin sensitivity and all these things that have to happen as we want to age that have to happen as we want to age that have to happen as we want to age well so we want to make sure we're well so we want to make sure we're well so we want to make sure we're properly regulating that and that's
10:00properly regulating that and that's properly regulating that and that's really also by not over stimulating by really also by not over stimulating by really also by not over stimulating by sugar and by very much the same kind of sugar and by very much the same kind of sugar and by very much the same kind of things we just talked about so and things we just talked about so and things we just talked about so and there's also supplements and herbs that there's also supplements and herbs that there's also supplements and herbs that do the same thing and Metformin which is do the same thing and Metformin which is do the same thing and Metformin which is one of the drugs that's being studied one of the drugs that's being studied one of the drugs that's being studied for longevity actually works on this for longevity actually works on this for longevity actually works on this pathway mpk so I would say I'm not a big pathway mpk so I would say I'm not a big pathway mpk so I would say I'm not a big fan of yet maybe I will be I'll I'm open fan of yet maybe I will be I'll I'm open fan of yet maybe I will be I'll I'm open to changing my mind mind but based on to changing my mind mind but based on to changing my mind mind but based on the data I think lifestyle is a far the data I think lifestyle is a far the data I think lifestyle is a far better regulator of ampk than than is better regulator of ampk than than is better regulator of ampk than than is metformin it works but compared to what metformin it works but compared to what metformin it works but compared to what you know like that's the question right you know like that's the question right you know like that's the question right compared to what compared to what compared to what um um um so I think I think the the next pathway so I think I think the the next pathway so I think I think the the next pathway is for twins and this is the final is for twins and this is the final is for twins and this is the final longevity switch I call Longevity switch longevity switch I call Longevity switch longevity switch I call Longevity switch which is which is which is um activated by NAD you might have heard um activated by NAD you might have heard um activated by NAD you might have heard about NAD or nmn or NR these are uh about NAD or nmn or NR these are uh about NAD or nmn or NR these are uh various things that the body uses to various things that the body uses to various things that the body uses to stimulate for tunings when there's a low stimulate for tunings when there's a low stimulate for tunings when there's a low energy state to activate DNA repair to energy state to activate DNA repair to energy state to activate DNA repair to shut off inflammation improve instance shut off inflammation improve instance shut off inflammation improve instance sensitivity uh and it's really improving sensitivity uh and it's really improving sensitivity uh and it's really improving mitochondrial function so certains are mitochondrial function so certains are mitochondrial function so certains are really important and I might have heard really important and I might have heard really important and I might have heard of Resveratrol being involved in
11:00of Resveratrol being involved in of Resveratrol being involved in longevity which comes from red wine longevity which comes from red wine longevity which comes from red wine don't drink please to do this because don't drink please to do this because don't drink please to do this because they gave the rats 1500 bottles of red they gave the rats 1500 bottles of red they gave the rats 1500 bottles of red wine equivalent in terms of Resveratrol wine equivalent in terms of Resveratrol wine equivalent in terms of Resveratrol you don't want to do that uh you'll die you don't want to do that uh you'll die you don't want to do that uh you'll die of liver failures certainly before you of liver failures certainly before you of liver failures certainly before you live very long but the key is that live very long but the key is that live very long but the key is that there's various phytochemicals that will there's various phytochemicals that will there's various phytochemicals that will activate these Pathways and a lot of as activate these Pathways and a lot of as activate these Pathways and a lot of as I talk about in my book what are the I talk about in my book what are the I talk about in my book what are the foods you can eat what are the foods you can eat what are the foods you can eat what are the phytochemicals that do this and how do phytochemicals that do this and how do phytochemicals that do this and how do we regulate these Pathways so really we regulate these Pathways so really we regulate these Pathways so really important to understand that diet and important to understand that diet and important to understand that diet and lifestyle play a huge role also a lot of lifestyle play a huge role also a lot of lifestyle play a huge role also a lot of the hermesis therapies we're going to the hermesis therapies we're going to the hermesis therapies we're going to talk about hermesis in an upcoming talk about hermesis in an upcoming talk about hermesis in an upcoming podcast which is uh based the idea that podcast which is uh based the idea that podcast which is uh based the idea that what doesn't kill you makes you stronger what doesn't kill you makes you stronger what doesn't kill you makes you stronger so using so using so using hormetic strategies can also activate hormetic strategies can also activate hormetic strategies can also activate these whether it's cold or hot therapy these whether it's cold or hot therapy these whether it's cold or hot therapy whether it's exercise and so on Exercise whether it's exercise and so on Exercise whether it's exercise and so on Exercise Works through many of these Pathways as Works through many of these Pathways as Works through many of these Pathways as well and we know exercise is basically well and we know exercise is basically well and we know exercise is basically the Fountain of Youth so there's a lot the Fountain of Youth so there's a lot the Fountain of Youth so there's a lot of ways we can use the science of of ways we can use the science of of ways we can use the science of Lifestyle phytochemicals even certain Lifestyle phytochemicals even certain Lifestyle phytochemicals even certain medications to regulate these four medications to regulate these four medications to regulate these four nutrient sensing Pathways and address nutrient sensing Pathways and address nutrient sensing Pathways and address this Hallmark of aging and help us
12:00this Hallmark of aging and help us this Hallmark of aging and help us extend life really really important so extend life really really important so extend life really really important so make sure you're eating plenty of make sure you're eating plenty of make sure you're eating plenty of phytochemicals lots of veggies and and phytochemicals lots of veggies and and phytochemicals lots of veggies and and making sure you're having the right making sure you're having the right making sure you're having the right timing and balance of protein the right timing and balance of protein the right timing and balance of protein the right quality of of timing of eating so all quality of of timing of eating so all quality of of timing of eating so all this is by the way in in the book in a this is by the way in in the book in a this is by the way in in the book in a very specific way so I encourage you to very specific way so I encourage you to very specific way so I encourage you to check it out so that's I literally could check it out so that's I literally could check it out so that's I literally could do a whole podcast just on the Hall of do a whole podcast just on the Hall of do a whole podcast just on the Hall of the first Hallmark of Aging but I want the first Hallmark of Aging but I want the first Hallmark of Aging but I want to cover all of them without kind of to cover all of them without kind of to cover all of them without kind of boring you too much the second Hallmark boring you too much the second Hallmark boring you too much the second Hallmark is something you're probably aware of is something you're probably aware of is something you're probably aware of which is DNA damage and mutations this which is DNA damage and mutations this which is DNA damage and mutations this happens all the time every day we get a happens all the time every day we get a happens all the time every day we get a death by a Thousand Cuts literally a death by a Thousand Cuts literally a death by a Thousand Cuts literally a hundred thousand little hits every every hundred thousand little hits every every hundred thousand little hits every every single day and our DNA has to repair single day and our DNA has to repair single day and our DNA has to repair itself now even if you repaired 99.9 of itself now even if you repaired 99.9 of itself now even if you repaired 99.9 of your DNA every day which we do there's your DNA every day which we do there's your DNA every day which we do there's still kind of this Rogue DNA damage still kind of this Rogue DNA damage still kind of this Rogue DNA damage and over time those accumulate and and over time those accumulate and and over time those accumulate and accelerate and they affect our accelerate and they affect our accelerate and they affect our you know reproduction of new cells and you know reproduction of new cells and you know reproduction of new cells and our mitosis and our ability to actually our mitosis and our ability to actually our mitosis and our ability to actually replicate the things we need to replicate the things we need to replicate the things we need to replicate so you know basically it's
13:00replicate so you know basically it's replicate so you know basically it's kind of wild but but you know their DNA kind of wild but but you know their DNA kind of wild but but you know their DNA is required to create uh all the things is required to create uh all the things is required to create uh all the things our bodies do and it's basically the our bodies do and it's basically the our bodies do and it's basically the blueprint in each cell blueprint in each cell blueprint in each cell um and and your DNA reproduces basically um and and your DNA reproduces basically um and and your DNA reproduces basically 10 quadrillion times 10 quadrillion times 10 quadrillion times every every time every time through cell every every time every time through cell every every time every time through cell division over your lifetime that's an division over your lifetime that's an division over your lifetime that's an enormous amount and it's like a copy enormous amount and it's like a copy enormous amount and it's like a copy machine and there are glitches on the machine and there are glitches on the machine and there are glitches on the copy machine and that and then your DNA copy machine and that and then your DNA copy machine and that and then your DNA blueprint can be produced with these blueprint can be produced with these blueprint can be produced with these glitches well what do you do to address glitches well what do you do to address glitches well what do you do to address that first you want to avoid the things that first you want to avoid the things that first you want to avoid the things that cause DNA damage which is that cause DNA damage which is that cause DNA damage which is what we just talked about the sugar what we just talked about the sugar what we just talked about the sugar processed food all that crap processed food all that crap processed food all that crap environmental toxins radiation environmental toxins radiation environmental toxins radiation by the way stress also will do it and by the way stress also will do it and by the way stress also will do it and second you can activate your DNA repair second you can activate your DNA repair second you can activate your DNA repair systems and the beautiful thing about systems and the beautiful thing about systems and the beautiful thing about the body is it has these innate healing the body is it has these innate healing the body is it has these innate healing systems it's got It's incredibly deep systems it's got It's incredibly deep systems it's got It's incredibly deep wisdom of what to do to heal repair and wisdom of what to do to heal repair and wisdom of what to do to heal repair and regulate itself we've just interfered regulate itself we've just interfered regulate itself we've just interfered with those systems which is why we have with those systems which is why we have with those systems which is why we have so much disease so doing that you can
14:00so much disease so doing that you can so much disease so doing that you can actually activate your DNA repair actually activate your DNA repair actually activate your DNA repair systems one of the ways is by activating systems one of the ways is by activating systems one of the ways is by activating for two ends for example with NAD or NR for two ends for example with NAD or NR for two ends for example with NAD or NR nmn and I go through all that in the nmn and I go through all that in the nmn and I go through all that in the book what's the next Hallmark uh book what's the next Hallmark uh book what's the next Hallmark uh telomere shortening telomeres are these telomere shortening telomeres are these telomere shortening telomeres are these little caps at the end of our little caps at the end of our little caps at the end of our chromosomes that prevent the chromosomes chromosomes that prevent the chromosomes chromosomes that prevent the chromosomes from unraveling and they have to be kind from unraveling and they have to be kind from unraveling and they have to be kind of opened up when we replicate and then of opened up when we replicate and then of opened up when we replicate and then they close back up well they kind of they close back up well they kind of they close back up well they kind of shorten as we age and then eventually shorten as we age and then eventually shorten as we age and then eventually become too short and ourselves can't become too short and ourselves can't become too short and ourselves can't replicate and they die this process replicate and they die this process replicate and they die this process called apoptosis which is good or they called apoptosis which is good or they called apoptosis which is good or they become zombie cells which is another become zombie cells which is another become zombie cells which is another homework of Aging we'll talk about which homework of Aging we'll talk about which homework of Aging we'll talk about which then just run around spewing then just run around spewing then just run around spewing inflammation everywhere in the body and inflammation everywhere in the body and inflammation everywhere in the body and and so so and so so and so so you know the the this problem is an you know the the this problem is an you know the the this problem is an issue for many people as they're issue for many people as they're issue for many people as they're telomere short and your life shortens uh telomere short and your life shortens uh telomere short and your life shortens uh but what causes them to shorten is our but what causes them to shorten is our but what causes them to shorten is our toxic processed diet sugar environmental toxic processed diet sugar environmental toxic processed diet sugar environmental toxins not exercising stress and the toxins not exercising stress and the toxins not exercising stress and the shorter your telomeres the shorter your shorter your telomeres the shorter your shorter your telomeres the shorter your life so
15:00life so life so um the beautiful thing is we know from um the beautiful thing is we know from um the beautiful thing is we know from the work of Elizabeth Blackburn and the work of Elizabeth Blackburn and the work of Elizabeth Blackburn and others is showing the Nobel Prize for others is showing the Nobel Prize for others is showing the Nobel Prize for this that we can actually increase the this that we can actually increase the this that we can actually increase the length of our telomeres even as we get length of our telomeres even as we get length of our telomeres even as we get older by changing our Lifestyle by older by changing our Lifestyle by older by changing our Lifestyle by avoiding toxins by doing various kinds avoiding toxins by doing various kinds avoiding toxins by doing various kinds of things like meditation even certain of things like meditation even certain of things like meditation even certain supplements can can actually extend the supplements can can actually extend the supplements can can actually extend the length of your telomere so there's a lot length of your telomere so there's a lot length of your telomere so there's a lot of good things you can do about your of good things you can do about your of good things you can do about your telomeres telomeres telomeres um the next Hallmark is damaged proteins um the next Hallmark is damaged proteins um the next Hallmark is damaged proteins you know proteins regulate everything in you know proteins regulate everything in you know proteins regulate everything in our body there's thousands thousand our body there's thousands thousand our body there's thousands thousand thousands of proteins thousands of proteins thousands of proteins um um I mean the whole purpose of your DNA is I mean the whole purpose of your DNA is I mean the whole purpose of your DNA is just to code for proteins and these just to code for proteins and these just to code for proteins and these proteins regulate everything your organs proteins regulate everything your organs proteins regulate everything your organs your tissues your cells are all made up your tissues your cells are all made up your tissues your cells are all made up of proteins all the messenger molecules of proteins all the messenger molecules of proteins all the messenger molecules in your body like hormones peptides in your body like hormones peptides in your body like hormones peptides immune molecules and neurotransmitters immune molecules and neurotransmitters immune molecules and neurotransmitters they're made up of proteins and they're they're made up of proteins and they're they're made up of proteins and they're basically the information superhighway basically the information superhighway basically the information superhighway facilitating trillions of chemical facilitating trillions of chemical facilitating trillions of chemical reactions reactions reactions every second in your body now what every second in your body now what every second in your body now what happens happens happens um over time is sometimes these proteins um over time is sometimes these proteins um over time is sometimes these proteins can get damaged and then the messages
16:00can get damaged and then the messages can get damaged and then the messages are kind of you know staticky or they are kind of you know staticky or they are kind of you know staticky or they don't really don't really don't really properly properly properly do the things we're supposed to do David do the things we're supposed to do David do the things we're supposed to do David Sinclair talks about aging as an Sinclair talks about aging as an Sinclair talks about aging as an information problem it's it's the information problem it's it's the information problem it's it's the information Theory of Aging and so we information Theory of Aging and so we information Theory of Aging and so we end up with these damaged proteins uh end up with these damaged proteins uh end up with these damaged proteins uh they don't really work properly and they they don't really work properly and they they don't really work properly and they become misshapen and proteins are become misshapen and proteins are become misshapen and proteins are basically strings of amino acids that basically strings of amino acids that basically strings of amino acids that are 20 or more and then they're folded are 20 or more and then they're folded are 20 or more and then they're folded in a certain three-dimensional structure in a certain three-dimensional structure in a certain three-dimensional structure and then they bind to receptors and they and then they bind to receptors and they and then they bind to receptors and they do all kinds of things so when they're do all kinds of things so when they're do all kinds of things so when they're funky and misshapen or damaged they funky and misshapen or damaged they funky and misshapen or damaged they don't work properly so how do we fix don't work properly so how do we fix don't work properly so how do we fix these damaged proteins well there's a these damaged proteins well there's a these damaged proteins well there's a lot of ways my favorite way is a sauna lot of ways my favorite way is a sauna lot of ways my favorite way is a sauna it actually is great because it it actually is great because it it actually is great because it stimulates something called heat shock stimulates something called heat shock stimulates something called heat shock proteins which repair and refold some of proteins which repair and refold some of proteins which repair and refold some of these damaged proteins also autophagy these damaged proteins also autophagy these damaged proteins also autophagy which is stimulated by inhibiting mtor which is stimulated by inhibiting mtor which is stimulated by inhibiting mtor through uh time-restricted eating or through uh time-restricted eating or through uh time-restricted eating or drugs like graphomycin or other drugs like graphomycin or other drugs like graphomycin or other phytochemicals basically stimulates the phytochemicals basically stimulates the phytochemicals basically stimulates the process of self-cleaning repair where it
17:00process of self-cleaning repair where it process of self-cleaning repair where it digests these damaged proteins that like digests these damaged proteins that like digests these damaged proteins that like a Pac-Man it gobbles them up and digests a Pac-Man it gobbles them up and digests a Pac-Man it gobbles them up and digests them and then it breaks them down and them and then it breaks them down and them and then it breaks them down and kind of gets the old Parts like you know kind of gets the old Parts like you know kind of gets the old Parts like you know hanging on an old barn and making a hanging on an old barn and making a hanging on an old barn and making a house out of it you got the old wood but house out of it you got the old wood but house out of it you got the old wood but you can make a new house it's like you can make a new house it's like you can make a new house it's like recycling those things so basically we recycling those things so basically we recycling those things so basically we need to prevent this sort of constant need to prevent this sort of constant need to prevent this sort of constant flow of food right so we need like at flow of food right so we need like at flow of food right so we need like at least a break from eating overnight from least a break from eating overnight from least a break from eating overnight from 12 to 14 hours we need to get rid of all 12 to 14 hours we need to get rid of all 12 to 14 hours we need to get rid of all the starch and processed sugar in our the starch and processed sugar in our the starch and processed sugar in our diet and processed foods and we need to diet and processed foods and we need to diet and processed foods and we need to actually stimulate autophagy and there's actually stimulate autophagy and there's actually stimulate autophagy and there's many ways to do this there are calorie many ways to do this there are calorie many ways to do this there are calorie restriction or autophagy generating restriction or autophagy generating restriction or autophagy generating phytochemicals that we can consume and I phytochemicals that we can consume and I phytochemicals that we can consume and I talked about those in the book uh also talked about those in the book uh also talked about those in the book uh also periods of like fasting overnight that periods of like fasting overnight that periods of like fasting overnight that we talked about all that can really help we talked about all that can really help we talked about all that can really help and and so there's ways to fix these and and so there's ways to fix these and and so there's ways to fix these proteins the next Hallmark is the proteins the next Hallmark is the proteins the next Hallmark is the epigenetic damage and epigenetics you epigenetic damage and epigenetics you epigenetic damage and epigenetics you might have heard about but basically you might have heard about but basically you might have heard about but basically you know think of your genes uh as a fixed know think of your genes uh as a fixed know think of your genes uh as a fixed set of instructions right it's like a set of instructions right it's like a set of instructions right it's like a piano keys you've got 88 piano keys you
18:00piano keys you've got 88 piano keys you piano keys you've got 88 piano keys you can't change them they just what they can't change them they just what they can't change them they just what they are but think of all the different are but think of all the different are but think of all the different things you can do on a piano you can things you can do on a piano you can things you can do on a piano you can make Jazz rock reggae Ragtime classical make Jazz rock reggae Ragtime classical make Jazz rock reggae Ragtime classical music right music right music right so the epigenome is like the piano so the epigenome is like the piano so the epigenome is like the piano player it means above Epi means above player it means above Epi means above player it means above Epi means above your genome and it regulates this sort your genome and it regulates this sort your genome and it regulates this sort of genes in which genes get turned on or of genes in which genes get turned on or of genes in which genes get turned on or off the disease genes or the health off the disease genes or the health off the disease genes or the health genes the longevity genes for the early genes the longevity genes for the early genes the longevity genes for the early death genes and so you can really death genes and so you can really death genes and so you can really regulate your IP genome in fact the regulate your IP genome in fact the regulate your IP genome in fact the measurement of biological age and in the measurement of biological age and in the measurement of biological age and in the book I talk about how you know I'm 63 book I talk about how you know I'm 63 book I talk about how you know I'm 63 but my biological age is 43 because I've but my biological age is 43 because I've but my biological age is 43 because I've learned how to regulate my epigenome and learned how to regulate my epigenome and learned how to regulate my epigenome and this is how they test for this they test this is how they test for this they test this is how they test for this they test for your epigenetic health through for your epigenetic health through for your epigenetic health through something called DNA methylation and something called DNA methylation and something called DNA methylation and that's beautiful because we can modify that's beautiful because we can modify that's beautiful because we can modify it we're changing our diet exercise it we're changing our diet exercise it we're changing our diet exercise stress sort of supplements my microbiome stress sort of supplements my microbiome stress sort of supplements my microbiome environmental toxin exposure sleep all environmental toxin exposure sleep all environmental toxin exposure sleep all these things influence our epigenome and
19:00these things influence our epigenome and these things influence our epigenome and we can regulate them so the key is to we can regulate them so the key is to we can regulate them so the key is to regulate our epigenome regulate our epigenome regulate our epigenome foreign foreign foreign strategies which are available to us at strategies which are available to us at strategies which are available to us at often very low cost and I do talk about often very low cost and I do talk about often very low cost and I do talk about them in great deal in the book so them in great deal in the book so them in great deal in the book so periods of fasting getting rid of periods of fasting getting rid of periods of fasting getting rid of processed food and sugar eating nutrient processed food and sugar eating nutrient processed food and sugar eating nutrient dense foods Stress Management exercise dense foods Stress Management exercise dense foods Stress Management exercise mindfulness getting rid of toxins all mindfulness getting rid of toxins all mindfulness getting rid of toxins all that really helps so the good news is we that really helps so the good news is we that really helps so the good news is we can can can actually regulate our epigenome and actually regulate our epigenome and actually regulate our epigenome and let's do a lot of the things that are let's do a lot of the things that are let's do a lot of the things that are involved in for example uh the other involved in for example uh the other involved in for example uh the other homeworks like the deregulated nutrient homeworks like the deregulated nutrient homeworks like the deregulated nutrient sensing if we fix that epigenetics gets sensing if we fix that epigenetics gets sensing if we fix that epigenetics gets better so that's really good news and we better so that's really good news and we better so that's really good news and we can track our results over time some can track our results over time some can track our results over time some Studies have shown that just in eight Studies have shown that just in eight Studies have shown that just in eight weeks of changing your diet doing a very weeks of changing your diet doing a very weeks of changing your diet doing a very kind of uh kind of uh kind of uh intensive anti-inflammatory diet a lot intensive anti-inflammatory diet a lot intensive anti-inflammatory diet a lot of functional medicine and a few other of functional medicine and a few other of functional medicine and a few other lifestyle factors we can reverse our lifestyle factors we can reverse our lifestyle factors we can reverse our biological age by three years and eight biological age by three years and eight biological age by three years and eight weeks which is pretty impressive so it's weeks which is pretty impressive so it's weeks which is pretty impressive so it's good news
20:00good news good news um the next Hallmark is about what we um the next Hallmark is about what we um the next Hallmark is about what we call zombie cells or senescent cells call zombie cells or senescent cells call zombie cells or senescent cells these are aging cells that when cells these are aging cells that when cells these are aging cells that when cells are supposed to be dying and we have a are supposed to be dying and we have a are supposed to be dying and we have a process for cells dying called apoptosis process for cells dying called apoptosis process for cells dying called apoptosis where they kind of explode and we where they kind of explode and we where they kind of explode and we recycle the parts recycle the parts recycle the parts um that doesn't happen all the time and um that doesn't happen all the time and um that doesn't happen all the time and the cells can become zombie cells and the cells can become zombie cells and the cells can become zombie cells and they just run around creating more they just run around creating more they just run around creating more problems and they create more problems and they create more problems and they create more inflammation they infect other cells not inflammation they infect other cells not inflammation they infect other cells not quite infect but they spread their quite infect but they spread their quite infect but they spread their zombiness to other cells and so pretty zombiness to other cells and so pretty zombiness to other cells and so pretty soon you get a body full of these aging soon you get a body full of these aging soon you get a body full of these aging senescent cells and the program cell senescent cells and the program cell senescent cells and the program cell that doesn't happen so that doesn't happen so that doesn't happen so um that's bad and and the reason is bad um that's bad and and the reason is bad um that's bad and and the reason is bad is because these senescent cells secrete is because these senescent cells secrete is because these senescent cells secrete something called cytokines these something called cytokines these something called cytokines these inflammatory compounds that damage inflammatory compounds that damage inflammatory compounds that damage nearby cells it damaged tissues that nearby cells it damaged tissues that nearby cells it damaged tissues that cause all the age-related disease and cause all the age-related disease and cause all the age-related disease and they it's really bad news so how do you they it's really bad news so how do you they it's really bad news so how do you regulate and get rid of zombie cells regulate and get rid of zombie cells regulate and get rid of zombie cells well well well um overnight fast is great we talked um overnight fast is great we talked um overnight fast is great we talked about 12 14 hour fast inhibit mtor for
21:00about 12 14 hour fast inhibit mtor for about 12 14 hour fast inhibit mtor for autophagy uh things that activate cert autophagy uh things that activate cert autophagy uh things that activate cert one that sirtuin Gene like for example one that sirtuin Gene like for example one that sirtuin Gene like for example NAD can help this exercise is great in NAD can help this exercise is great in NAD can help this exercise is great in fighting zombie cells uh working working fighting zombie cells uh working working fighting zombie cells uh working working out with with weights can really really out with with weights can really really out with with weights can really really help also some cool things for example help also some cool things for example help also some cool things for example like phycetin which is a derivative from like phycetin which is a derivative from like phycetin which is a derivative from strawberries it's a phytochemical and strawberries it's a phytochemical and strawberries it's a phytochemical and strawberries can kill zombie cells so strawberries can kill zombie cells so strawberries can kill zombie cells so can hyperbaric oxygen therapy which is can hyperbaric oxygen therapy which is can hyperbaric oxygen therapy which is where you go on a oxygen tanks there's a where you go on a oxygen tanks there's a where you go on a oxygen tanks there's a lot of the stuff I talk about on how we lot of the stuff I talk about on how we lot of the stuff I talk about on how we deal this in that in in the in the book deal this in that in in the in the book deal this in that in in the in the book the next is depleted energy you know our the next is depleted energy you know our the next is depleted energy you know our mitochondria which is the basic unit of mitochondria which is the basic unit of mitochondria which is the basic unit of producing energy in the body it takes producing energy in the body it takes producing energy in the body it takes food and oxygen and burns them inside food and oxygen and burns them inside food and oxygen and burns them inside your cells and little metabolic engine your cells and little metabolic engine your cells and little metabolic engine and it literally and it literally and it literally um is found everywhere in every cell and um is found everywhere in every cell and um is found everywhere in every cell and there's thousands to tens of thousands there's thousands to tens of thousands there's thousands to tens of thousands of these in some cells so these are the of these in some cells so these are the of these in some cells so these are the PowerHouse of the cell and when when we PowerHouse of the cell and when when we PowerHouse of the cell and when when we do all these bad things whether it's eat do all these bad things whether it's eat do all these bad things whether it's eat badly or don't exercise or toxin
22:00badly or don't exercise or toxin badly or don't exercise or toxin exposures or microbiomes a mess we end exposures or microbiomes a mess we end exposures or microbiomes a mess we end up damaging our mitochondria and we lose up damaging our mitochondria and we lose up damaging our mitochondria and we lose energy we lose function we lose muscle energy we lose function we lose muscle energy we lose function we lose muscle so we have to actually keep our so we have to actually keep our so we have to actually keep our mitochondria healthy so what do you do mitochondria healthy so what do you do mitochondria healthy so what do you do to keep your mitochondria healthy well to keep your mitochondria healthy well to keep your mitochondria healthy well get rid of the starch and sugar which get rid of the starch and sugar which get rid of the starch and sugar which are deadly for them eat a lot of are deadly for them eat a lot of are deadly for them eat a lot of phytochemically rich foods with colors phytochemically rich foods with colors phytochemically rich foods with colors and uh and and and and these many and uh and and and and these many and uh and and and and these many beneficial phytochemicals eat lots of beneficial phytochemicals eat lots of beneficial phytochemicals eat lots of good fats like olive oil avocados good fats like olive oil avocados good fats like olive oil avocados Omega-3s and and the right kinds of Omega-3s and and the right kinds of Omega-3s and and the right kinds of vitamins and minerals that regulate vitamins and minerals that regulate vitamins and minerals that regulate these Pathways so also do time these Pathways so also do time these Pathways so also do time restricted eating light plays a big role restricted eating light plays a big role restricted eating light plays a big role like red light therapy can be very like red light therapy can be very like red light therapy can be very effective getting off a blue light at effective getting off a blue light at effective getting off a blue light at night super important exercise I can't night super important exercise I can't night super important exercise I can't emphasize that enough but strength emphasize that enough but strength emphasize that enough but strength training and cardiovascular training training and cardiovascular training training and cardiovascular training through interval training can be super through interval training can be super through interval training can be super helpful I did for example uh an interval helpful I did for example uh an interval helpful I did for example uh an interval training set this morning which was 20 training set this morning which was 20 training set this morning which was 20 minutes super high intensity on my minutes super high intensity on my minutes super high intensity on my Peloton bike and then I did a strength Peloton bike and then I did a strength Peloton bike and then I did a strength training with bands for 30 minutes and training with bands for 30 minutes and training with bands for 30 minutes and that was my morning and then I of course that was my morning and then I of course that was my morning and then I of course I had hormesis which was a cold and hot
23:00I had hormesis which was a cold and hot I had hormesis which was a cold and hot a hot I mean a sauna and then a cold a hot I mean a sauna and then a cold a hot I mean a sauna and then a cold bath so I I kind of try to get that in bath so I I kind of try to get that in bath so I I kind of try to get that in every day certain supplements can be every day certain supplements can be every day certain supplements can be very helpful like uh CoQ10 and carnitine very helpful like uh CoQ10 and carnitine very helpful like uh CoQ10 and carnitine and and and lipoic acid and acetylcysteine the B lipoic acid and acetylcysteine the B lipoic acid and acetylcysteine the B vitamins there's a whole host of these vitamins there's a whole host of these vitamins there's a whole host of these we talked about in the book but but you we talked about in the book but but you we talked about in the book but but you can use usually help your mitochondria a can use usually help your mitochondria a can use usually help your mitochondria a lot through all these lifestyle lot through all these lifestyle lot through all these lifestyle practices plus supplements the next practices plus supplements the next practices plus supplements the next Hallmark is the gut and I talk a lot Hallmark is the gut and I talk a lot Hallmark is the gut and I talk a lot about this uh poor gut health is so about this uh poor gut health is so about this uh poor gut health is so common uh the seed of our health is our common uh the seed of our health is our common uh the seed of our health is our God Hippocrates talked about this a long God Hippocrates talked about this a long God Hippocrates talked about this a long time ago say all diseases begin to gut time ago say all diseases begin to gut time ago say all diseases begin to gut he was the father of modern medic well he was the father of modern medic well he was the father of modern medic well not modern medicine but he was like not modern medicine but he was like not modern medicine but he was like thousand years ago uh but he had a lot thousand years ago uh but he had a lot thousand years ago uh but he had a lot of things right food is medicine was of things right food is medicine was of things right food is medicine was attributed to him although who knows attributed to him although who knows attributed to him although who knows um and with the advances in science and um and with the advances in science and um and with the advances in science and medicine we have today we we really know medicine we have today we we really know medicine we have today we we really know that this is true so many of our that this is true so many of our that this is true so many of our metabolic and chronic diseases come from metabolic and chronic diseases come from metabolic and chronic diseases come from our unhealthy microbiome and it and it's our unhealthy microbiome and it and it's our unhealthy microbiome and it and it's it just drives everything else it can it just drives everything else it can it just drives everything else it can drive in some resistance it can drive drive in some resistance it can drive drive in some resistance it can drive mitochondrial dysfunction it can drive mitochondrial dysfunction it can drive
24:00mitochondrial dysfunction it can drive zombie cell production I mean just zombie cell production I mean just zombie cell production I mean just having an unhealthy microbiome is a bad having an unhealthy microbiome is a bad having an unhealthy microbiome is a bad idea so we want to make sure we keep our idea so we want to make sure we keep our idea so we want to make sure we keep our gut healthy and we get our digestion gut healthy and we get our digestion gut healthy and we get our digestion working right working right working right and I've written a lot about this in the and I've written a lot about this in the and I've written a lot about this in the book I do talk about how do we fix our book I do talk about how do we fix our book I do talk about how do we fix our guts guts guts how do we optimize our microbiome how do how do we optimize our microbiome how do how do we optimize our microbiome how do we heal a leaky gut which is basically we heal a leaky gut which is basically we heal a leaky gut which is basically so common where most of us don't even so common where most of us don't even so common where most of us don't even know we have it but it basically know we have it but it basically know we have it but it basically proteins and proteins and proteins and from food and bacterial toxins leak from food and bacterial toxins leak from food and bacterial toxins leak across our digestive tract and cause across our digestive tract and cause across our digestive tract and cause inflammation throughout the body and inflammation throughout the body and inflammation throughout the body and that that inflammation is is one of the that that inflammation is is one of the that that inflammation is is one of the Hallmarks we're going to come talk about Hallmarks we're going to come talk about Hallmarks we're going to come talk about in a sec which is also driving so much in a sec which is also driving so much in a sec which is also driving so much of the problems of aging and we call of the problems of aging and we call of the problems of aging and we call this inflammaging but inflammaging is this inflammaging but inflammaging is this inflammaging but inflammaging is really a downstream result of other really a downstream result of other really a downstream result of other things like poor nutrient intake or the things like poor nutrient intake or the things like poor nutrient intake or the wrong nutrients uh toxins microbiome wrong nutrients uh toxins microbiome wrong nutrients uh toxins microbiome changes those are so inflammation sort changes those are so inflammation sort changes those are so inflammation sort of Downstream to everything else but it of Downstream to everything else but it of Downstream to everything else but it is it is a huge factor in aging so kind is it is a huge factor in aging so kind is it is a huge factor in aging so kind of get rid of the things that tend to of get rid of the things that tend to of get rid of the things that tend to cause gut issues whether too much sugar cause gut issues whether too much sugar cause gut issues whether too much sugar gluten dairy alcohol add things that
25:00gluten dairy alcohol add things that gluten dairy alcohol add things that help heal your gut I I created something help heal your gut I I created something help heal your gut I I created something called gut food like a multivitamin for called gut food like a multivitamin for called gut food like a multivitamin for your gut which which is polyphenols your gut which which is polyphenols your gut which which is polyphenols prebiotics and probiotics really prebiotics and probiotics really prebiotics and probiotics really important so I would encourage you to important so I would encourage you to important so I would encourage you to check that out and and keep your gut check that out and and keep your gut check that out and and keep your gut healthy and by the way all this is just healthy and by the way all this is just healthy and by the way all this is just a super high level survey I just want to a super high level survey I just want to a super high level survey I just want to give you a flavor what's in the book a give you a flavor what's in the book a give you a flavor what's in the book a lot of this is just very practically lot of this is just very practically lot of this is just very practically loud on the book so you can if you loud on the book so you can if you loud on the book so you can if you follow it and fix the problems and follow it and fix the problems and follow it and fix the problems and actually heal feel some of these things actually heal feel some of these things actually heal feel some of these things the second to last Hallmark hallmark 9 the second to last Hallmark hallmark 9 the second to last Hallmark hallmark 9 is stem cell exhaustion now we all heard is stem cell exhaustion now we all heard is stem cell exhaustion now we all heard about stem cells they help us repair about stem cells they help us repair about stem cells they help us repair tissues we need them to kind of tissues we need them to kind of tissues we need them to kind of regenerate and rejuvenate but often they regenerate and rejuvenate but often they regenerate and rejuvenate but often they get pooped out as we get older so they get pooped out as we get older so they get pooped out as we get older so they secrete healing factors growth factors secrete healing factors growth factors secrete healing factors growth factors repair factors and it's critical you repair factors and it's critical you repair factors and it's critical you know we need these when you cut your know we need these when you cut your know we need these when you cut your skin why does your skin heal because it skin why does your skin heal because it skin why does your skin heal because it recruits stem cells makes new skin right recruits stem cells makes new skin right recruits stem cells makes new skin right if your bone breaks what happens you if your bone breaks what happens you if your bone breaks what happens you make new bone so that's really what the make new bone so that's really what the make new bone so that's really what the body does and it's brilliant but it body does and it's brilliant but it body does and it's brilliant but it doesn't happen so well as you can doesn't happen so well as you can doesn't happen so well as you can ultimate our skin doesn't heal as well ultimate our skin doesn't heal as well ultimate our skin doesn't heal as well if you cut a little kid they they're
26:00if you cut a little kid they they're if you cut a little kid they they're healed in a couple of days if you cut healed in a couple of days if you cut healed in a couple of days if you cut some old person it's going to take a some old person it's going to take a some old person it's going to take a long time so that's that's the long time so that's that's the long time so that's that's the difference so we we get our pooped out difference so we we get our pooped out difference so we we get our pooped out stem cells and and they're everywhere stem cells and and they're everywhere stem cells and and they're everywhere they're in our every cell in our in our they're in our every cell in our in our they're in our every cell in our in our fat tissue in our in our in our blood fat tissue in our in our in our blood fat tissue in our in our in our blood tissue and so forth so tissue and so forth so tissue and so forth so um what's causing stem cell exhaustion um what's causing stem cell exhaustion um what's causing stem cell exhaustion all the things we talked about diet poor all the things we talked about diet poor all the things we talked about diet poor diet lack of exercise stress poor sleep diet lack of exercise stress poor sleep diet lack of exercise stress poor sleep toxins allergens microbes all the things toxins allergens microbes all the things toxins allergens microbes all the things we have control over so what's really we have control over so what's really we have control over so what's really cool is now we can do things to help cool is now we can do things to help cool is now we can do things to help rejuvenate our stem cells through rejuvenate our stem cells through rejuvenate our stem cells through regenerative medicine through regenerative medicine through regenerative medicine through stem cell therapies and plasma exchange stem cell therapies and plasma exchange stem cell therapies and plasma exchange and exosomes and a lot of things we can and exosomes and a lot of things we can and exosomes and a lot of things we can do that are really kind of exciting even do that are really kind of exciting even do that are really kind of exciting even taking stem cells although that's not in taking stem cells although that's not in taking stem cells although that's not in the reach of most people it will be the reach of most people it will be the reach of most people it will be coming down in price last homework is coming down in price last homework is coming down in price last homework is inflammaging and this is the final sort inflammaging and this is the final sort inflammaging and this is the final sort of common pathway that affects affects of common pathway that affects affects of common pathway that affects affects aging and it's caused by all the other aging and it's caused by all the other aging and it's caused by all the other Hallmarks too so it's all one big
27:00Hallmarks too so it's all one big Hallmarks too so it's all one big mishmash network of dysfunctions and I mishmash network of dysfunctions and I mishmash network of dysfunctions and I you know I I joke as a functional you know I I joke as a functional you know I I joke as a functional medicine doctor I call myself an medicine doctor I call myself an medicine doctor I call myself an inflamologist because I try to figure inflamologist because I try to figure inflamologist because I try to figure out what's causing it not just to shut out what's causing it not just to shut out what's causing it not just to shut off the inflammation with some drug like off the inflammation with some drug like off the inflammation with some drug like steroids or like a steroids or like a steroids or like a an anti-inflammatory drug an anti-inflammatory drug an anti-inflammatory drug like uh Advil or aspirin but to find out like uh Advil or aspirin but to find out like uh Advil or aspirin but to find out what's really causing the inflammation what's really causing the inflammation what's really causing the inflammation and so what is the driver of most and so what is the driver of most and so what is the driver of most inflammation it's our diet uh it's our inflammation it's our diet uh it's our inflammation it's our diet uh it's our pro-inflammatory diet and one in pro-inflammatory diet and one in pro-inflammatory diet and one in particular I would say starch and sugar particular I would say starch and sugar particular I would say starch and sugar Ultra processed foods refined oils all Ultra processed foods refined oils all Ultra processed foods refined oils all the additives chemicals just terrible the additives chemicals just terrible the additives chemicals just terrible also we very low fiber which affects our also we very low fiber which affects our also we very low fiber which affects our microbiome we were depleted in nutrients microbiome we were depleted in nutrients microbiome we were depleted in nutrients which regulate inflammation like which regulate inflammation like which regulate inflammation like vitamins and minerals very very low vitamins and minerals very very low vitamins and minerals very very low phytochemicals in our diet which are phytochemicals in our diet which are phytochemicals in our diet which are full of anti-inflammatories like green full of anti-inflammatories like green full of anti-inflammatories like green tea or cumin all the colorful tea or cumin all the colorful tea or cumin all the colorful phytochemicals in our food I talk about phytochemicals in our food I talk about phytochemicals in our food I talk about them a lot in the book and then the them a lot in the book and then the them a lot in the book and then the microbiome is so affected by our diet microbiome is so affected by our diet microbiome is so affected by our diet and stress and toxins and that also
28:00and stress and toxins and that also and stress and toxins and that also leaves even more inflammation so since leaves even more inflammation so since leaves even more inflammation so since about 60 to 70 percent of our immune about 60 to 70 percent of our immune about 60 to 70 percent of our immune system is in our gut it's a huge it's a system is in our gut it's a huge it's a system is in our gut it's a huge it's a huge factor and then of course you add huge factor and then of course you add huge factor and then of course you add to that that load of toxic chemicals and to that that load of toxic chemicals and to that that load of toxic chemicals and our food water air and the cleaning our food water air and the cleaning our food water air and the cleaning products personal care products heavy products personal care products heavy products personal care products heavy metals and fish and you know it's just metals and fish and you know it's just metals and fish and you know it's just everywhere let it paint pollution coal everywhere let it paint pollution coal everywhere let it paint pollution coal burning plants arsenic I mean you know burning plants arsenic I mean you know burning plants arsenic I mean you know it's just a perfect storm for it's just a perfect storm for it's just a perfect storm for inflammation even psychological stress inflammation even psychological stress inflammation even psychological stress emotional stress relational stress lack emotional stress relational stress lack emotional stress relational stress lack of sleep overworking also drives of sleep overworking also drives of sleep overworking also drives inflammation so the question is how do inflammation so the question is how do inflammation so the question is how do we stop inflammation well we have to we stop inflammation well we have to we stop inflammation well we have to deal with the causes and that's what we deal with the causes and that's what we deal with the causes and that's what we just talked about but it's very possible just talked about but it's very possible just talked about but it's very possible to radically change your immune system to radically change your immune system to radically change your immune system and inflammation by cleaning up your and inflammation by cleaning up your and inflammation by cleaning up your diet by fixing your gut by lowering your diet by fixing your gut by lowering your diet by fixing your gut by lowering your toxic load by learning how to get enough toxic load by learning how to get enough toxic load by learning how to get enough sleep and dealing with stress reduction sleep and dealing with stress reduction sleep and dealing with stress reduction all that stuff will help to reduce all that stuff will help to reduce all that stuff will help to reduce inflammation inflammation inflammation if you loved that last video You're if you loved that last video You're if you loved that last video You're Gonna Love the next one check it out Gonna Love the next one check it out Gonna Love the next one check it out here one of the benefits of eating sugar
29:00here one of the benefits of eating sugar here one of the benefits of eating sugar is that it provides fuel to your brain is that it provides fuel to your brain is that it provides fuel to your brain your brain has to have glucose right I your brain has to have glucose right I your brain has to have glucose right I was trained that that's true in medical was trained that that's true in medical was trained that that's true in medical school except it's false in fact your school except it's false in fact your school except it's false in fact your body will make whatever sugar you need body will make whatever sugar you need body will make whatever sugar you need there are essential amino acids there's there are essential amino acids there's there are essential amino acids there's essential fatty acids