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Welcome to Lifespan. A show where we discuss the cutting-edge A show where we discuss the cutting-edge science of aging and how to live science of aging and how to live healthier at any stage of life. healthier at any stage of life. I'm David Sinclair, a scientist and I'm David Sinclair, a scientist and professor working on understanding why professor working on understanding why we age and discovering new ways to slow we age and discovering new ways to slow and even reverse the aging process. On this show, I share an insider's look at the latest from my lab, the field, at the latest from my lab, the field, and what's just around the corner. When we launched Lifespan season 1, it was intended as an eight-episode was intended as an eight-episode experiment to explore whether there was experiment to explore whether there was demand for understanding the science of demand for understanding the science of aging and how to apply it in everyday aging and how to apply it in everyday life. What happened next surprised me. life. What happened next surprised me. The show became the number one ranked The show became the number one ranked health and fitness podcast and helped health and fitness podcast and helped spark a global interest in longevity spark a global interest in longevity science. Since then, while I've been science. Since then, while I've been running my lab to understand how age
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running my lab to understand how age reversal works reversal works and getting the first age reversal drug and getting the first age reversal drug into humans, almost every day someone into humans, almost every day someone has asked me, "When is season 2 coming?" has asked me, "When is season 2 coming?" Now that both those endeavors are on Now that both those endeavors are on track, I'm bringing Lifespan back for track, I'm bringing Lifespan back for season 2. We're kicking things off with season 2. We're kicking things off with two special rewind episodes. This one is two special rewind episodes. This one is about how to live longer and healthier about how to live longer and healthier featuring some of the most important and featuring some of the most important and unexpected insights from season 1. From unexpected insights from season 1. From what to do and what to avoid for a what to do and what to avoid for a longer, healthier life to some of the longer, healthier life to some of the most surprising discoveries about aging most surprising discoveries about aging and what affects it. and what affects it. Longevity is driven by daily habits, not Longevity is driven by daily habits, not complexity, complexity, just consistency, and I'm going to guide just consistency, and I'm going to guide you through it. you through it. Even if you watched season 1, Even if you watched season 1, go watch these rewinds I have. It's very go watch these rewinds I have. It's very relevant to our lives today and will relevant to our lives today and will prepare you for season 2. prepare you for season 2. Importantly, every insight meets Importantly, every insight meets Lifespan's rigorous scientific Lifespan's rigorous scientific standards, standards, meaning the science we're revisiting meaning the science we're revisiting remains as true today as it was at the remains as true today as it was at the time of recording. time of recording. This show is actually part of something This show is actually part of something much bigger.
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much bigger. I'm launching Lifespan, a global I'm launching Lifespan, a global community designed to connect you with community designed to connect you with me and other thought leaders with me and other thought leaders with evidence-based insights and the latest evidence-based insights and the latest advances in longevity research. I've advances in longevity research. I've hired a team of PhDs to produce Lifespan hired a team of PhDs to produce Lifespan magazine, the most accurate source of magazine, the most accurate source of information to live better longer that information to live better longer that you'll find anywhere. you'll find anywhere. At Lifespan, we will support each other At Lifespan, we will support each other in our journeys and learn what actually in our journeys and learn what actually works together. works together. Lifespan is also very proud to support Lifespan is also very proud to support medical research and the careers of medical research and the careers of young scientists. young scientists. If you'd like to go deeper, go to If you'd like to go deeper, go to lifespan.com to sign up for early access lifespan.com to sign up for early access and get bonus show content, Lifespan and get bonus show content, Lifespan magazine, exclusive ask-me-anything magazine, exclusive ask-me-anything sessions with me, sessions with me, a book club, and much more to come. a book club, and much more to come. This show is for informational purposes This show is for informational purposes only and is not medical advice. Please only and is not medical advice. Please consult a qualified health care provider consult a qualified health care provider as individual results may vary. as individual results may vary. Views expressed are my own and not those Views expressed are my own and not those of Harvard University or Harvard Medical of Harvard University or Harvard Medical School. School. Full disclaimer is in the show notes.
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Full disclaimer is in the show notes. The one starting place The one starting place is, wait for it, drum roll. Drum roll. is, wait for it, drum roll. Drum roll. For lon- For longevity, the one starting For lon- For longevity, the one starting place is eat less often. Those three place is eat less often. Those three words, eat less often. Okay. And And words, eat less often. Okay. And And this means this doesn't mean eat fewer this means this doesn't mean eat fewer calories necessarily. It can and that's calories necessarily. It can and that's good. good. >> That's good. >> That's good. But a lot of people struggle to But a lot of people struggle to do that, to eat fewer calories. Well, it do that, to eat fewer calories. Well, it comes naturally. If you're down to one comes naturally. If you're down to one meal a day, which I am now, meal a day, which I am now, uh you shed weight and then you you you uh you shed weight and then you you you get your 20-year-old body back. That's a get your 20-year-old body back. That's a nice bonus. But then you you maintain nice bonus. But then you you maintain that weight, you have a larger dinner, that weight, you have a larger dinner, which is what I do to make sure I'm not which is what I do to make sure I'm not becoming becoming mal- malnourished. Clearly, we're not mal- malnourished. Clearly, we're not talking about malnutrition or starvation talking about malnutrition or starvation here. It's about packing your calories here. It's about packing your calories into a shorter period of time. That's into a shorter period of time. That's because packing your meals into a because packing your meals into a shorter period almost inevitably means shorter period almost inevitably means less calories, but it's not less calories, but it's not That's not really what's happening here,
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That's not really what's happening here, right? It's not just about less right? It's not just about less calories. It's about what eating less calories. It's about what eating less often does inside of our bodies. often does inside of our bodies. >> Right, and we'll get to that, but really >> Right, and we'll get to that, but really it's not just about the period of it's not just about the period of eating, it's the period of not eating eating, it's the period of not eating that's so important for boosting the that's so important for boosting the body's defenses against aging to body's defenses against aging to maximize longevity. And we'll talk about maximize longevity. And we'll talk about what how that actually works in a in a what how that actually works in a in a minute, but you can still have a large minute, but you can still have a large body body and fast and get the benefits. In my and fast and get the benefits. In my lab, we've looked at mice that are obese lab, we've looked at mice that are obese and tricked them into thinking that and tricked them into thinking that they're fasted, and they live just as they're fasted, and they live just as long as a skinny mouse. So, really it's long as a skinny mouse. So, really it's about getting your body into this state about getting your body into this state of defense of defense at any weight. Though, I would say that at any weight. Though, I would say that there are certain optimal body weights there are certain optimal body weights that it's clear that if you're carrying that it's clear that if you're carrying excess weight, excess weight, you're going to accelerate your aging you're going to accelerate your aging clock. clock. >> What we don't want people to do is get >> What we don't want people to do is get the idea though that, "Oh, good. This the idea though that, "Oh, good. This works even if you're overweight, and so works even if you're overweight, and so I can stay overweight, and then as long I can stay overweight, and then as long as I fast a little, it's going to be as I fast a little, it's going to be fine." That's That's not what you're
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fine." That's That's not what you're saying also. saying also. Right, there are certain body weights uh Right, there are certain body weights uh waist-to-height ratios that are optimal waist-to-height ratios that are optimal for humans is about 0.5. for humans is about 0.5. Um but yeah, losing weight is is Um but yeah, losing weight is is helpful. Interestingly, as a side effect helpful. Interestingly, as a side effect of eating less often, you will lose of eating less often, you will lose weight. I did. I've shed about 15 lb weight. I did. I've shed about 15 lb since uh the beginning of the pandemic. since uh the beginning of the pandemic. And I look better, I feel better. And I look better, I feel better. Um and it's a nice side effect. Let's Um and it's a nice side effect. Let's get back to the this um time-restricted get back to the this um time-restricted feeding. feeding. Uh you want to have at least 16 hours of Uh you want to have at least 16 hours of not eating or not eating very much. not eating or not eating very much. And then you can have 8 hours. So, And then you can have 8 hours. So, typically that means having a late lunch typically that means having a late lunch if you skip breakfast, or if you prefer if you skip breakfast, or if you prefer to skip dinner, uh skip that. to skip dinner, uh skip that. >> Because we got to remember here is that >> Because we got to remember here is that we there's a period of sleep in which we there's a period of sleep in which you are not eating, and so you're really you are not eating, and so you're really doing is tacking on hours to the front doing is tacking on hours to the front of that and tacking on hours to the back of that and tacking on hours to the back of that. That's right. So, when people of that. That's right. So, when people say I'm skipping lunch, that's not as say I'm skipping lunch, that's not as helpful. helpful. Uh and so, what I I've done in my life, Uh and so, what I I've done in my life, let's just use me as an as an as an let's just use me as an as an as an example of an average human being cuz
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example of an average human being cuz I'm I'm I'm pretty lazy and um I'm not that I'm pretty lazy and um I'm not that driven. What I started out in my life driven. What I started out in my life was not to eat breakfast. was not to eat breakfast. And that pretty I've pretty much been And that pretty I've pretty much been doing that since I was a teenager. doing that since I was a teenager. Um and that for me works because I'm not Um and that for me works because I'm not really hungry in the morning. I have a really hungry in the morning. I have a cup of tea or a cup of coffee and I cup of tea or a cup of coffee and I still do that. A little bit of yogurt to still do that. A little bit of yogurt to mix my supplements with to dissolve mix my supplements with to dissolve them. But, that's it. them. But, that's it. >> not you're not doing the yogurt. And >> not you're not doing the yogurt. And I've actually seen you do this. The like I've actually seen you do this. The like the amount of yogurt that you put into the amount of yogurt that you put into your little bowl is really minimal. It's your little bowl is really minimal. It's basically just to mix up your spoon. basically just to mix up your spoon. Yeah. Yeah. >> That's That's it. That's not going to be >> That's That's it. That's not going to be a big deal for the rest of the day. a big deal for the rest of the day. And I try not to eat at all until And I try not to eat at all until dinner. And then I have a really dinner. And then I have a really enjoyable large-ish dinner. But, it's enjoyable large-ish dinner. But, it's certain type of food. But, that gives my certain type of food. But, that gives my body this long window body this long window um more than 20 hours of not having um more than 20 hours of not having glucose circulating from the external glucose circulating from the external world. Partners of the Lifespan Show allow us to make it freely available as an to make it freely available as an educational resource to everyone around educational resource to everyone around the world, while also supporting medical
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the world, while also supporting medical research. We only collaborate with research. We only collaborate with partners whose products are grounded in partners whose products are grounded in strong science and that I have strong science and that I have personally used for many years, and who personally used for many years, and who also want to help support young also want to help support young researchers. researchers. So, on that note, let me tell you about So, on that note, let me tell you about one of our partners, a drink I've used one of our partners, a drink I've used for many years called Ketone IQ. for many years called Ketone IQ. We all want to perform at our best. When We all want to perform at our best. When you're exercising, power is one of the you're exercising, power is one of the most important elements of performance. most important elements of performance. It reflects how quickly you can generate It reflects how quickly you can generate force and convert your body's energy force and convert your body's energy into movement. In the short term, when into movement. In the short term, when you increase your muscle power and you increase your muscle power and reduce fatigue, you improve performance, reduce fatigue, you improve performance, of course. of course. But, over the long run, if you keep it But, over the long run, if you keep it up, this can lead to sustained up, this can lead to sustained improvements in both cardiovascular improvements in both cardiovascular health and strength, two key pillars of health and strength, two key pillars of longevity. longevity. Ketone IQ is a drink whose active Ketone IQ is a drink whose active ingredient is called R-1,3-butanediol. ingredient is called R-1,3-butanediol. It's a ketone precursor that your liver It's a ketone precursor that your liver converts into a compound called converts into a compound called beta-hydroxybutyrate.
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beta-hydroxybutyrate. It's a ketone that your body uses for It's a ketone that your body uses for energy, especially your muscles and your energy, especially your muscles and your brain. brain. While there's more research to be done, While there's more research to be done, a 2025 randomized placebo-controlled a 2025 randomized placebo-controlled trial tested Ketone IQ in healthy trial tested Ketone IQ in healthy college-age adults. college-age adults. They performed 10-second sprints on They performed 10-second sprints on stationary bikes. stationary bikes. Each participant consumed half a gram of Each participant consumed half a gram of R-1,3-butanediol per kilogram of body R-1,3-butanediol per kilogram of body weight per day for a week. Amazingly, weight per day for a week. Amazingly, Ketone IQ improved peak power by 10% and Ketone IQ improved peak power by 10% and average power by 16% average power by 16% and a whopping reduction in fatigue of and a whopping reduction in fatigue of 30% with a statistical p-value of less 30% with a statistical p-value of less than 0.01. than 0.01. So, if you'd like to try this, Ketone is So, if you'd like to try this, Ketone is offering Lifespan listeners 30% off your offering Lifespan listeners 30% off your first monthly order. So, you can just go first monthly order. So, you can just go to ketone.com/lifespan to ketone.com/lifespan or use the code lifespan. Did you ever make any mistakes in fast like when it comes to fasting itself?
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like when it comes to fasting itself? Cuz you've tried different kinds of Cuz you've tried different kinds of fast. Which one fast. Which one really, really didn't work for you? really, really didn't work for you? Um well, they they were all Um well, they they were all beneficial. Skipping the breakfast was beneficial. Skipping the breakfast was was good. was good. Um I think what what Um I think what what got me into trouble is when I tried to got me into trouble is when I tried to do it do it without preparation. So, I said, "Okay, without preparation. So, I said, "Okay, I'm going to just skip lunch and go to I'm going to just skip lunch and go to dinner." without knowing how to do that dinner." without knowing how to do that or being in the right mindset. And I I or being in the right mindset. And I I had to quit multiple times. I spent had to quit multiple times. I spent years trying to do this. I could never years trying to do this. I could never get rid of my love handles. get rid of my love handles. Um and this final time that worked for Um and this final time that worked for me worked because I found a trick. me worked because I found a trick. And that trick And that trick I'm not going to tell you. I'll tell I'm not going to tell you. I'll tell you. you. >> No, you have to The trick is that you >> No, you have to The trick is that you want to fill your body with fluids. For want to fill your body with fluids. For me Mhm. constant coffee, tea, hot water me Mhm. constant coffee, tea, hot water um all the way through the day. Being um all the way through the day. Being hydrated and filled with liquid takes hydrated and filled with liquid takes away any feeling of hunger. Um away any feeling of hunger. Um also nuts. If you really are really also nuts. If you really are really you need to eat something, a bit of you need to eat something, a bit of protein is known to take away the protein is known to take away the feeling of hunger rapidly. Yeah, this is
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feeling of hunger rapidly. Yeah, this is what the my my buddy the cardiologist what the my my buddy the cardiologist John Day tells his patients when he's John Day tells his patients when he's working with them is like look, if you working with them is like look, if you got to eat just start start with a got to eat just start start with a handful of nuts. handful of nuts. And and just give me 20 minutes after And and just give me 20 minutes after that. that. You're not going to be hungry after 20 You're not going to be hungry after 20 minutes. So there's an interesting story minutes. So there's an interesting story about the role of protein and hunger and about the role of protein and hunger and it was uh it was uh first discovered by a friend of mine first discovered by a friend of mine Stephen Simpson in Australia and he was Stephen Simpson in Australia and he was studying locusts and he found out that studying locusts and he found out that what turns a locust into a swarm was a what turns a locust into a swarm was a lack of protein and when they get too lack of protein and when they get too low in protein they go crazy. A locust low in protein they go crazy. A locust get hangry. get hangry. And they start eating each other. It's And they start eating each other. It's that bad. Yeah, and everything else in that bad. Yeah, and everything else in their sight. Yeah, and we even see this their sight. Yeah, and we even see this in the mice that we in the mice that we have on low protein diets. They get have on low protein diets. They get super mad and they even attack each super mad and they even attack each other. other. So you don't you don't want to be too So you don't you don't want to be too low in anything. You don't want to be low in anything. You don't want to be hangry. hangry. But getting back to what really works But getting back to what really works for me is I'll I'll keep drinking for me is I'll I'll keep drinking liquids and if I get really hungry I'll liquids and if I get really hungry I'll nibble on some nuts and that for me has nibble on some nuts and that for me has worked really well. I've got my worked really well. I've got my 20-year-old body back for the first time
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20-year-old body back for the first time in my life. But you are going to be in my life. But you are going to be hungry. Anybody who starts this they're hungry. Anybody who starts this they're going to be hungry at first. going to be hungry at first. >> They're going to be hungry at first. >> They're going to be hungry at first. >> easy. I'm not saying that it's going to >> easy. I'm not saying that it's going to be easy but it's worth it. And there is be easy but it's worth it. And there is an important point to make here because an important point to make here because we're not talking about starvation. we're not talking about starvation. We're talking about um intermittent We're talking about um intermittent fasting with adequate nutrition. That fasting with adequate nutrition. That adequate part's really important. Yeah, adequate part's really important. Yeah, so the acronym would be so the acronym would be I fan. I fan. All right, trademark that one. All right, trademark that one. I fan. Uh let's call it um I fan. Uh let's call it um the new type of dieting. It's important the new type of dieting. It's important that we add the AN at the end because that we add the AN at the end because when we need the adequate nutrition, when we need the adequate nutrition, glucose, particularly fructose, is also glucose, particularly fructose, is also pernicious. pernicious. And if you give animals lots of glucose, And if you give animals lots of glucose, um and especially fructose, they will um and especially fructose, they will get fatty liver disease, they'll get get fatty liver disease, they'll get diabetes. It's really bad. And this one diabetes. It's really bad. And this one is like absolutely not controversial, is like absolutely not controversial, right? Like we're going to talk about right? Like we're going to talk about meat later and people are going to be meat later and people are going to be like really up in arms, but if you say like really up in arms, but if you say like the big killer is sugar, there's like the big killer is sugar, there's not like a not like a group of people who's going to come hunt
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group of people who's going to come hunt us down. Like sugar is bad. It is. And us down. Like sugar is bad. It is. And and and And why? Why? And why? Why? >> Well, why? Well, there are two reasons >> Well, why? Well, there are two reasons that glucose is bad when it spikes. that glucose is bad when it spikes. Three if you include the brain fog, but Three if you include the brain fog, but let's just talk about physiology here. let's just talk about physiology here. Uh one is that you're going to have Uh one is that you're going to have glucose attached to proteins that makes glucose attached to proteins that makes them them glom up. Think of it like caramelized glom up. Think of it like caramelized body parts. This will ultimately lower body parts. This will ultimately lower your longevity, reduce the longevity, your longevity, reduce the longevity, give you type two type two diabetes and give you type two type two diabetes and probably cardiovascular disease on top probably cardiovascular disease on top of that. So, that's one. Keep those of that. So, that's one. Keep those glucose levels down, but also what glucose levels down, but also what glucose is going to be doing to you at glucose is going to be doing to you at high levels is shutting off those high levels is shutting off those protective mechanisms. Remember, protective mechanisms. Remember, particularly AMPK and the sirtuins, they particularly AMPK and the sirtuins, they get switched off by sugar. get switched off by sugar. So, by having that up for most of the So, by having that up for most of the day, if you're eating three meals plus day, if you're eating three meals plus snacks, your defenses against disease snacks, your defenses against disease and aging are going to be working at a and aging are going to be working at a minimum. So, minimum. So, sort of like the the first step, sugars. sort of like the the first step, sugars. Let's get rid of the sugars. Yeah, on Let's get rid of the sugars. Yeah, on that note by the way, I gave up dessert that note by the way, I gave up dessert at age 40. at age 40. Though occasionally I steal it and it Though occasionally I steal it and it doesn't count.
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doesn't count. >> steal it, right? No, I I think there's >> steal it, right? No, I I think there's like a special little pocket it goes like a special little pocket it goes into that doesn't count against anyone, into that doesn't count against anyone, right? right? >> the point. Um >> the point. Um you can quit something, but you don't you can quit something, but you don't have to be draconian about it. I still have to be draconian about it. I still like to steal a little, you know, a few like to steal a little, you know, a few scoops of ice cream if I see it, but I'm scoops of ice cream if I see it, but I'm not going to eat a giant bowl of ice not going to eat a giant bowl of ice cream every night. That's, you know, a cream every night. That's, you know, a quick way to to shorten lifespan. We're quick way to to shorten lifespan. We're not trying to ruin everybody's joy. No, not trying to ruin everybody's joy. No, not at all. Often when I give talks at not at all. Often when I give talks at dinners, people skip dessert after I'm dinners, people skip dessert after I'm I've spoke. I feel bad about that. Well, I've spoke. I feel bad about that. Well, you know you remember we were talking you know you remember we were talking about doing an experiment where we would about doing an experiment where we would we would have a conversation around a we would have a conversation around a table with people and then have the table with people and then have the servers come with like a birthday cake servers come with like a birthday cake or something and just like watch them. or something and just like watch them. We still should do that. We still should do that. Uh but yeah, so glucose is a bad one. Uh but yeah, so glucose is a bad one. Um something else to avoid is super high Um something else to avoid is super high protein uh because mTOR protein uh because mTOR it can be activated, but you don't want it can be activated, but you don't want it activated all the time cuz it's not it activated all the time cuz it's not going to turn on the autophagy, the going to turn on the autophagy, the defenses to recycle proteins. And this defenses to recycle proteins. And this one is going to piss a lot of people one is going to piss a lot of people off. off. Well, yeah, I mean there's a lot of Well, yeah, I mean there's a lot of people who believe that carnivore diets
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people who believe that carnivore diets are the best for longevity. And for for are the best for longevity. And for for for some people, a lot of aminos are for some people, a lot of aminos are appropriate. appropriate. Well, certainly if you're an athlete or Well, certainly if you're an athlete or you want to bulk up, you want to bulk up, there are short-term gains. You'll there are short-term gains. You'll obviously have the protein to build up obviously have the protein to build up that muscle. that muscle. But we can go through the evidence. When But we can go through the evidence. When you look at populations of what they eat you look at populations of what they eat and how long they live, as well as the and how long they live, as well as the short-term effects when you eat a high short-term effects when you eat a high protein protein uh carnivorous red meat-based diet, uh carnivorous red meat-based diet, those changes are will be good in the those changes are will be good in the short run, but long-term, there's no short run, but long-term, there's no evidence. In fact, I would say there's evidence. In fact, I would say there's counter evidence to that being counter evidence to that being beneficial for longevity if that's your beneficial for longevity if that's your goal. The sirtuins will also get goal. The sirtuins will also get switched off by high protein as well. switched off by high protein as well. The So, aminos are important. The So, aminos are important. We have to have them. If we don't have We have to have them. If we don't have them, we die. But you can get aminos them, we die. But you can get aminos from plants as well as from animals. from plants as well as from animals. Yeah, it it it's funny when I say I've Yeah, it it it's funny when I say I've gone vegetarian recently, which is a
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gone vegetarian recently, which is a fact. fact. >> to get your protein? >> to get your protein? >> Yeah, where do you get protein from? >> Yeah, where do you get protein from? Well, what do you think plants made of? Well, what do you think plants made of? It's it's also mostly protein. Now, It's it's also mostly protein. Now, they're not as bioavailable, so you're they're not as bioavailable, so you're getting like 2/3 the amount as you would getting like 2/3 the amount as you would from a steak because from a steak because >> to work a little harder for it. Great. I >> to work a little harder for it. Great. I want my body to work harder. It's good want my body to work harder. It's good for it. It's also activating these for it. It's also activating these defenses as we mentioned. So, I'm now defenses as we mentioned. So, I'm now trying out this a full vegetarian diet. trying out this a full vegetarian diet. I'm not yet vegan, but that actually I'm not yet vegan, but that actually probably works even better for longevity probably works even better for longevity as the science will tell. as the science will tell. How How's it working for you? You How How's it working for you? You feeling? feeling? Um I Do you miss me? Um I Do you miss me? Uh I do. I I love meat. Uh I think meat Uh I do. I I love meat. Uh I think meat tastes great. But um tastes great. But um I'm more and more inclined to enjoy I'm more and more inclined to enjoy vegetables as well. Let's vegetables as well. Let's bring this all together now. bring this all together now. Eat less often. Yeah. And don't snack. Eat less often. Yeah. And don't snack. And don't snack. And don't snack. >> Yep. Avoid sugary drinks and foods. >> Yep. Avoid sugary drinks and foods. Okay. Eat less often when you do eat Okay. Eat less often when you do eat kill the sugar. Yeah. Yeah. I I focus on kill the sugar. Yeah. Yeah. I I focus on I try to eat naturally occurring I try to eat naturally occurring sweeteners. Okay. sweeteners. Okay. Start working toward reducing your meat
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Start working toward reducing your meat intake. If you're If you're If you're intake. If you're If you're If you're dieting If you If your diet is aimed at dieting If you If your diet is aimed at longevity longevity very likely you're going to need to drop very likely you're going to need to drop your your meat intake. your your meat intake. Yeah. I It causes a lot of uh concern Yeah. I It causes a lot of uh concern with people who are pro meat. But the with people who are pro meat. But the data is the data. Reducing the amount of data is the data. Reducing the amount of red meat and in particular processed red meat and in particular processed meats uh is beneficial for long-term meats uh is beneficial for long-term health and even prevention of cancer. health and even prevention of cancer. Uh one of the things that's not Uh one of the things that's not appreciated about red meat There's a appreciated about red meat There's a molecule molecule called TMA that is in in the meat that called TMA that is in in the meat that goes into the bloodstream and the liver goes into the bloodstream and the liver turns it into a toxic molecule called turns it into a toxic molecule called TMAO. TMAO. And this TMAO is shown at least in And this TMAO is shown at least in animals to enhance accelerate animals to enhance accelerate cardiovascular disease. And so what we cardiovascular disease. And so what we want to do is to limit the preserved want to do is to limit the preserved meats. If you like a good steak meats. If you like a good steak shh By all means, eat one. It's not shh By all means, eat one. It's not going to kill you. But if you try to going to kill you. But if you try to just push yourselves towards a more just push yourselves towards a more plant-based plant-focused diet plant-based plant-focused diet and maybe have some olive oil with oleic
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and maybe have some olive oil with oleic acid it which activates sirtuins as acid it which activates sirtuins as well. well. The Mediterranean diet is the one that I The Mediterranean diet is the one that I think is is likely to be the most the think is is likely to be the most the easiest to do in the Western world and easiest to do in the Western world and have the biggest bang for the buck. Um have the biggest bang for the buck. Um you can go a little bit further like I you can go a little bit further like I have. have. Don't eat meat. Oh, and eventually maybe Don't eat meat. Oh, and eventually maybe I'll give up everything but dairy and I'll give up everything but dairy and eggs. eggs. But the Mediterranean diet is a very But the Mediterranean diet is a very enjoyable diet. I lived on it for over a enjoyable diet. I lived on it for over a decade. decade. And one of the things that's not well And one of the things that's not well known is that there are studies of known is that there are studies of Mediterranean diet Mediterranean diet versus Western diet. versus Western diet. And it's a massive difference. There's And it's a massive difference. There's one here that that was published in just one here that that was published in just 2000. 2000. There was a reduction in mortality In There was a reduction in mortality In 2000 or In 2000, the year 2000. Uh 20 2000 or In 2000, the year 2000. Uh 20 years ago. years ago. >> 20 something years ago. 20 something >> 20 something years ago. 20 something years ago, but there are a lot of years ago, but there are a lot of studies since. There's at least five studies since. There's at least five studies that have backed this up. studies that have backed this up. If you switch to If you switch to a Mediterranean diet a Mediterranean diet if you're under 80 and you do that you
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if you're under 80 and you do that you reduce your mortality reduce your mortality chances of death on any given day by chances of death on any given day by 31%. 31%. I like it like if you're under 80, which I like it like if you're under 80, which means you can still take advantage of means you can still take advantage of this even if you're way deep into your this even if you're way deep into your life. Right. And I would say probably in life. Right. And I would say probably in this study they just didn't include this study they just didn't include people over 80. So I don't know for a people over 80. So I don't know for a fact that it wouldn't work on 80 year fact that it wouldn't work on 80 year olds. olds. But yeah, that's the point that's really But yeah, that's the point that's really important. When often when I give talks important. When often when I give talks to crowds they are are elderly. to crowds they are are elderly. And often the question comes up, is it And often the question comes up, is it too late for me? too late for me? The answer is it's never too late. The answer is it's never too late. Uh dietary changes in older people uh Uh dietary changes in older people uh can have massive benefits. can have massive benefits. Some people say, "Oh, you need to have a Some people say, "Oh, you need to have a carry a bit of fat on people that carry a bit of fat on people that if you're over 80 you should have a if you're over 80 you should have a little bit of body fat." little bit of body fat." >> There was there was a study that a lot >> There was there was a study that a lot of people latched onto that they got of people latched onto that they got really excited about because it was really excited about because it was like, "Oh, if you're older you can be like, "Oh, if you're older you can be fat." Yeah, well it turns out that's not fat." Yeah, well it turns out that's not true. When when those studies had be re true. When when those studies had be re have been redone have been redone being lean as an as an older person is being lean as an as an older person is also beneficial. If you look at go to a
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also beneficial. If you look at go to a nursing home, I don't know how many nursing home, I don't know how many people listening have been to a nursing people listening have been to a nursing home, but when you go there home, but when you go there look around, who's alive? look around, who's alive? They're not They're not giant men who are obese. giant men who are obese. They're little women who are skinny. They're little women who are skinny. There's an experiment right there. It's There's an experiment right there. It's obvious, right in plain sight. obvious, right in plain sight. Okay. So, Okay. So, eat less, eat less, start working toward fasting, start working toward fasting, cut the sugar, cut the sugar, cut the meat, cut the meat, eat the veggies, and if you are going to eat the veggies, and if you are going to eat the veggies and you can find ones eat the veggies and you can find ones that have been stressed out that have been stressed out and are enjoying a little xeno-hormetic, and are enjoying a little xeno-hormetic, you might you may enjoy a little you might you may enjoy a little xeno-hormetic effect from that. That's xeno-hormetic effect from that. That's great. And there's even an order which great. And there's even an order which you can eat your meals to reduce the you can eat your meals to reduce the blood sugar spike. You can put the sugar blood sugar spike. You can put the sugar at the end of at the end of the meal. Uh so, dessert is fine if you the meal. Uh so, dessert is fine if you but put it at the end. Don't start with but put it at the end. Don't start with sugar. Don't start with a carbohydrate sugar. Don't start with a carbohydrate because that will immediately spike your because that will immediately spike your glucose. glucose. >> you are going to go back to that like >> you are going to go back to that like second and third point, if you are going
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second and third point, if you are going to eat sugar, eat it at the end of the to eat sugar, eat it at the end of the meal. Right. What you eat during the meal. Right. What you eat during the meal meal and which in which order it also makes a and which in which order it also makes a difference. Start with the protein. difference. Start with the protein. >> That's referring to the day. That's just >> That's referring to the day. That's just >> Oh, my goodness. Eating candy during the >> Oh, my goodness. Eating candy during the day is is just going to make you feel day is is just going to make you feel lethargic when that sugar goes away. lethargic when that sugar goes away. Nutrition is foundational, but it's only Nutrition is foundational, but it's only one side of the longevity equation. The one side of the longevity equation. The other is movement. And as we'll see, other is movement. And as we'll see, simply getting your body out of a simply getting your body out of a sedentary state can have profound sedentary state can have profound effects on aging. effects on aging. But the point here is that sitting down But the point here is that sitting down is bad for us. You atrophy. You have is bad for us. You atrophy. You have less muscle and you become, less muscle and you become, you know, in pain. That's not a good you know, in pain. That's not a good thing. But ultimately, if you have not a thing. But ultimately, if you have not a lot of muscle in your hips particularly, lot of muscle in your hips particularly, you can break your bones when you fall you can break your bones when you fall over when you're older. And all of that over when you're older. And all of that means means you need to get off your butt, stand up, you need to get off your butt, stand up, even better, go for a walk, even better, even better, go for a walk, even better, go for a run or cycle to get what we go for a run or cycle to get what we call a hypoxic state going. Your body call a hypoxic state going. Your body needs to suck in more oxygen, and that needs to suck in more oxygen, and that has remarkable health benefits. We
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has remarkable health benefits. We actually have to actively like pursue actually have to actively like pursue opportunities to do this to get this to opportunities to do this to get this to get exercise to promote this adversity get exercise to promote this adversity mimetic effect because our lives are mimetic effect because our lives are built around comfort and sedentaryness. built around comfort and sedentaryness. Yes, that's true. And what I think most Yes, that's true. And what I think most people don't appreciate is that exercise people don't appreciate is that exercise isn't just beneficial for your fitness isn't just beneficial for your fitness and for your vitality. It actually can and for your vitality. It actually can stop diseases in their tracks. stop diseases in their tracks. Um exercise can slow down cancer. In Um exercise can slow down cancer. In fact, it can prevent up to 23% of all fact, it can prevent up to 23% of all cancers from occurring. cancers from occurring. Um that's true for cardiovascular Um that's true for cardiovascular disease. In fact, it has an even bigger disease. In fact, it has an even bigger effect on that. 30% reduction just by effect on that. 30% reduction just by doing moderate exercise every week. doing moderate exercise every week. 50 minutes is is sufficient or three 50 minutes is is sufficient or three times a week with 10 minutes. I love times a week with 10 minutes. I love this idea of of connecting the idea of this idea of of connecting the idea of all-cause mortality with aging because all-cause mortality with aging because as we've presented here, as you've been as we've presented here, as you've been arguing for quite some time, um most arguing for quite some time, um most diseases,
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diseases, um which bring us toward the end of our um which bring us toward the end of our lives, are really just an accumulation lives, are really just an accumulation of the symptoms of aging. And so, if you of the symptoms of aging. And so, if you bring down the disease rate bring down the disease rate across various diseases, which is across various diseases, which is bringing down all-cause mortality, bringing down all-cause mortality, you're really just it's just a a another you're really just it's just a a another way of saying we're way of saying we're bringing down aging. We must be. bringing down aging. We must be. Exactly. And we can also now measure Exactly. And we can also now measure that with the biological clock, the that with the biological clock, the so-called Horvath clock, named after my so-called Horvath clock, named after my good friend Steve Horvath. good friend Steve Horvath. That is a now a measure of the process That is a now a measure of the process that leads to all of these diseases that that leads to all of these diseases that kill us. And one way that we know for a kill us. And one way that we know for a fact to slow down the ticking of that fact to slow down the ticking of that biological clock biological clock is exercise. What's the best kind of is exercise. What's the best kind of exercise? Well, exercise? Well, there isn't It's the exercise you're there isn't It's the exercise you're going to do. It's what you love doing. going to do. It's what you love doing. Uh and it can be a sport. Uh it could be Uh and it can be a sport. Uh it could be um windsurfing, it could be sailing, but um windsurfing, it could be sailing, but just move. That's the main thing. just move. That's the main thing. There's even There's even sex, which is There's even There's even sex, which is Mhm. We We actually looked this up. It's
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Mhm. We We actually looked this up. It's not as good as we thought. not as good as we thought. >> We were hopeful when we looked this up, >> We were hopeful when we looked this up, but it burns like 4 calories a minute or but it burns like 4 calories a minute or something. It's It's not as good as something. It's It's not as good as Well, I'm sure it depends on the Well, I'm sure it depends on the individual, right? I mean, you can make individual, right? I mean, you can make sex more aerobic. sex more aerobic. You can make it part of your exercise You can make it part of your exercise regimen, but you have to have a partner, regimen, but you have to have a partner, a consenting willing partner who also a consenting willing partner who also wants to make it part of their exercise wants to make it part of their exercise regimen. regimen. >> 4.2 calories per minute, which and on >> 4.2 calories per minute, which and on and we also looked up the average and we also looked up the average length of length of sex, and it's about 5 minutes. Right. sex, and it's about 5 minutes. Right. >> So, that's not a lot. >> So, that's not a lot. >> burn 20 calories if you're an average >> burn 20 calories if you're an average person. Right. I'll burn 10. So, in person. Right. I'll burn 10. So, in instead of that, you probably need to go instead of that, you probably need to go for a longer walk afterwards to to for a longer walk afterwards to to really burn off those calories and and really burn off those calories and and get your blood flowing. And however you get your blood flowing. And however you get your exercise, be it running or get your exercise, be it running or sailing, apparently, or sex, uh both the sailing, apparently, or sex, uh both the World Health Organization and the Mayo World Health Organization and the Mayo Clinic recommend at least 75 minutes of Clinic recommend at least 75 minutes of vigorous exercise a week. So, that's vigorous exercise a week. So, that's 15 minutes a day. 10 minutes And it's
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15 minutes a day. 10 minutes And it's better if you spread it out over the better if you spread it out over the week. Right. Yeah, don't don't do it all week. Right. Yeah, don't don't do it all at once. Um but that's that's the at once. Um but that's that's the starting point, and most people can do starting point, and most people can do that. You can be the busiest person in that. You can be the busiest person in the world. You can be the most unhealthy the world. You can be the most unhealthy person in the world. person in the world. You can get your heart rate and your You can get your heart rate and your breathing up for 10 minutes a day. breathing up for 10 minutes a day. Sure you can, and the benefits will be Sure you can, and the benefits will be huge. You'll feel better. You'll look huge. You'll feel better. You'll look better. Um and you'll also have a better better. Um and you'll also have a better resting heart rate. That's one of the resting heart rate. That's one of the best measures of your fitness. best measures of your fitness. Um if you're less than 50 for a resting Um if you're less than 50 for a resting heart rate, that's really good. Uh for heart rate, that's really good. Uh for someone my age in my 50s, mine mine's someone my age in my 50s, mine mine's usually around mid-40s. usually around mid-40s. That's a good indication of of how well That's a good indication of of how well you're doing. And if you've got a high you're doing. And if you've got a high heart rate, heart rate, um it's you're either too stressed or um it's you're either too stressed or you're unfit. Try to bring that down you're unfit. Try to bring that down again. You can measure your heart rate again. You can measure your heart rate pretty easily. Just put your hand on on pretty easily. Just put your hand on on your arm, but you could also either wear your arm, but you could also either wear a ring or new fitness These These a ring or new fitness These These fitness apps are on fitness apps are on >> kinds of wearables now that are going to >> kinds of wearables now that are going to help you do this. Yeah, and I'm a big help you do this. Yeah, and I'm a big proponent of measuring things, right? proponent of measuring things, right? Cuz otherwise you're flying blind.
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Here at Lifespan, one of our most important missions is to support medical important missions is to support medical research. So down the line, all of us research. So down the line, all of us can lead longer and healthier lives. can lead longer and healthier lives. We're grateful to you, our community, We're grateful to you, our community, who supports us in this effort. who supports us in this effort. We're also grateful to our partners who We're also grateful to our partners who help us in this mission. help us in this mission. So speaking of which, one of the most So speaking of which, one of the most consistent findings in longevity science consistent findings in longevity science is that small and measurable behaviors is that small and measurable behaviors add up over time. add up over time. For example, in 2011, a study was For example, in 2011, a study was published in The Lancet, a very published in The Lancet, a very reputable journal, reputable journal, where researchers followed over 400,000 where researchers followed over 400,000 individuals. individuals. What they found was that just 15 minutes What they found was that just 15 minutes of moderate exercise per day of moderate exercise per day was associated with a roughly 3-year was associated with a roughly 3-year increase in life expectancy. increase in life expectancy. Sleep shows a similar pattern. Sleep shows a similar pattern. Large-scale analysis published in the Large-scale analysis published in the Journal of the American Heart Journal of the American Heart Association Association showed that both too little and too much showed that both too little and too much sleep are both associated with increased sleep are both associated with increased cardiovascular and mortality risk. cardiovascular and mortality risk. So this brings me to a wearable that I'm So this brings me to a wearable that I'm particularly fond of, particularly fond of, mostly because of its scientific
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mostly because of its scientific foundation, foundation, both here at Harvard, where I work, but both here at Harvard, where I work, but also the founder's own research and also the founder's own research and scientific rigor. scientific rigor. They're only a couple of blocks away They're only a couple of blocks away from the studio up the street. And from the studio up the street. And whenever I visit, I see a thriving whenever I visit, I see a thriving company that's mission-oriented to help company that's mission-oriented to help people live better, longer lives, people live better, longer lives, including all of us. including all of us. And of course, I'm talking about Whoop. And of course, I'm talking about Whoop. The Whoop band, which is the one that I The Whoop band, which is the one that I rarely take off my wrist. rarely take off my wrist. This wearable to health and fitness This wearable to health and fitness coach that gives me insights into my coach that gives me insights into my sleep and my recovery, and also my sleep and my recovery, and also my body's strain, so I can see really how body's strain, so I can see really how my daily behaviors are impacting my my daily behaviors are impacting my health day-to-day. health day-to-day. For example, wearing the Whoop over the For example, wearing the Whoop over the last 2 months, I've seen dramatic last 2 months, I've seen dramatic improvements in my personal biomarkers improvements in my personal biomarkers indicating that the changes that I'm indicating that the changes that I'm making to my lifestyle, including a much making to my lifestyle, including a much healthier diet, cutting out a lot of the healthier diet, cutting out a lot of the the extra carbs that I was eating and a the extra carbs that I was eating and a bit more exercise, they definitely were bit more exercise, they definitely were having positive effects on my body. having positive effects on my body. And I was talking about this with Andrew
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And I was talking about this with Andrew in the studio here about my resting in the studio here about my resting heart rate, which has gone down heart rate, which has gone down to 45 to 45 and my heart rate variability, which you and my heart rate variability, which you want to be higher, want to be higher, this HRV number this HRV number has shot up to 90, putting me in the top has shot up to 90, putting me in the top percent or so for my age. It's not only percent or so for my age. It's not only interesting and useful on a daily basis, interesting and useful on a daily basis, but I'm building up a record about my but I'm building up a record about my body that I can aim for when I'm older. body that I can aim for when I'm older. So, when I'm 90, I can go back to being So, when I'm 90, I can go back to being 50 or younger. 50 or younger. As I mentioned earlier, Lifespan and I As I mentioned earlier, Lifespan and I only partner with companies like WHOOP only partner with companies like WHOOP who we really believe in and these are who we really believe in and these are products we use daily and also who align products we use daily and also who align with our mission of supporting medical with our mission of supporting medical research. research. You, our Lifespan community and You, our Lifespan community and listeners, can get a free WHOOP band and listeners, can get a free WHOOP band and 1 month off membership by going to 1 month off membership by going to join.whoop.com/lifespan or using the code lifespan. Let's put a wrap on exercise, but let's put a wrap on exercise, but let's have a few takeaways here. And And
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have a few takeaways here. And And there's really there's there's three big there's really there's there's three big ones. Um ones. Um the first is a low level of exercise and the first is a low level of exercise and And this is just steps, right? And this is just steps, right? >> Get off your butt. Get off your butt and >> Get off your butt. Get off your butt and take Yeah. take Yeah. >> But, standing desk or a a desk with a >> But, standing desk or a a desk with a treadmill, walk around the block after treadmill, walk around the block after dinner or lunch. Those are the simple dinner or lunch. Those are the simple things. And you don't have to hit 10,000 things. And you don't have to hit 10,000 steps, but shoot for four. Four. Four's steps, but shoot for four. Four. Four's great. great. >> Yeah. Okay. All right. And um then >> Yeah. Okay. All right. And um then that's the the low-intensity exercise that's the the low-intensity exercise that everybody should be getting that everybody should be getting throughout the week, every single day. throughout the week, every single day. You should also get high-intensity You should also get high-intensity exercise. For sure. A few times a week, exercise. For sure. A few times a week, 10 or 15 minutes, lose your breath. It 10 or 15 minutes, lose your breath. It can be the form of hit, high-intensity can be the form of hit, high-intensity interval training, or running on a interval training, or running on a treadmill. That will get your blood treadmill. That will get your blood vessels flowing and your mitochondria vessels flowing and your mitochondria amplifying. amplifying. >> 10 to to minutes a day. >> 10 to to minutes a day. Yeah. That's enough. 75 minutes a week. Yeah. That's enough. 75 minutes a week. Yeah, that's that's what all the experts Yeah, that's that's what all the experts recommend. Okay. All right, and then recommend. Okay. All right, and then uh uh muscle building. Yeah. muscle building. Yeah. Weights, that's just as important. So, Weights, that's just as important. So, maintain that muscle mass, exercise the maintain that muscle mass, exercise the big muscles, particularly don't forget
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big muscles, particularly don't forget about those. Don't just work on your about those. Don't just work on your upper arms so you look good. But, it's upper arms so you look good. But, it's pretty simple. You don't need a gym in pretty simple. You don't need a gym in your bedroom like I do. You can do your bedroom like I do. You can do push-ups, sit-ups, push-ups, sit-ups, uh or just have some weights lying uh or just have some weights lying around. That's sufficient. around. That's sufficient. >> All of this is aimed toward the goal of >> All of this is aimed toward the goal of longevity through alerting your genes, longevity through alerting your genes, your cells to a state of adversity. your cells to a state of adversity. Yeah, the adversity mimetics. Yeah, the adversity mimetics. Exercise is one way to challenge the Exercise is one way to challenge the body, but it's not the only way. There body, but it's not the only way. There are other forms of controlled stress are other forms of controlled stress that can activate these same longevity that can activate these same longevity pathways, including something a bit more pathways, including something a bit more extreme, cold. extreme, cold. And cold therapy, people call it And cold therapy, people call it cryotherapy. cryotherapy. You've done this before, right? You did You've done this before, right? You did this with Rogan, didn't you? this with Rogan, didn't you? >> Yeah. Yeah, Joe said let's go do that >> Yeah. Yeah, Joe said let's go do that after the show, which I did. Um it was after the show, which I did. Um it was pretty chilly. I had to strip down into pretty chilly. I had to strip down into my down to my underwear and put gloves my down to my underwear and put gloves on and socks and whatever, but on and socks and whatever, but um um I you get to play music at least. I got I you get to play music at least. I got to choose Help by The Beatles, which was to choose Help by The Beatles, which was quite appropriate because by the end of quite appropriate because by the end of those 3 minutes You wanted out. Well,
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those 3 minutes You wanted out. Well, the first 2 minutes I'm like, "What's the first 2 minutes I'm like, "What's the problem? This isn't cold." But, that the problem? This isn't cold." But, that last minute last minute I really thought I was going to get I really thought I was going to get hypothermia and my ears might break off. hypothermia and my ears might break off. >> You're chattering and shaking. >> You're chattering and shaking. >> start to to shiver, which is your body's >> start to to shiver, which is your body's way of generating heat by moving your way of generating heat by moving your muscles. Uh but, it was it was really muscles. Uh but, it was it was really enjoyable. I found afterwards I felt enjoyable. I found afterwards I felt stimulated. Um I felt lucky to be alive. stimulated. Um I felt lucky to be alive. And I felt good for a number of days And I felt good for a number of days afterwards, which is probably because my afterwards, which is probably because my mitochondria were revved up. The the one mitochondria were revved up. The the one thing I think it's worth pausing here to thing I think it's worth pausing here to talk about is why would you do this now? talk about is why would you do this now? Why don't you wait till you're old to do Why don't you wait till you're old to do cold therapy? And what's been found at cold therapy? And what's been found at least in mice is that least in mice is that old mice don't make brown fat as well as old mice don't make brown fat as well as young mice. So, what you want to do is young mice. So, what you want to do is middle age, do these treatments. Um and middle age, do these treatments. Um and that you're ready for old age when it that you're ready for old age when it becomes harder. Just like right now we becomes harder. Just like right now we need to be doing vigorous exercise. We need to be doing vigorous exercise. We can't wait until we're old to do can't wait until we're old to do vigorous exercise. Yeah, but it's never vigorous exercise. Yeah, but it's never too late. We do find that things work in too late. We do find that things work in elderly mice and elderly people, but it elderly mice and elderly people, but it doesn't work as well if you start doesn't work as well if you start mid-life or even earlier. Okay, and
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mid-life or even earlier. Okay, and maybe that's like the cryotherapy stuff maybe that's like the cryotherapy stuff is sort of akin to a vigorous exercise, is sort of akin to a vigorous exercise, but you still have to have that low but you still have to have that low level of perceived adversity just like level of perceived adversity just like we have to get like lots and lots of we have to get like lots and lots of steps in every day. Um, but we live in steps in every day. Um, but we live in these environments, these temperature these environments, these temperature controlled environments where it's like controlled environments where it's like 68 to 72. That's not how our ancestors 68 to 72. That's not how our ancestors lived at all. lived at all. No, we were shivering probably most of No, we were shivering probably most of the time during the ice age for sure and the time during the ice age for sure and our bodies recognize that. We've got our bodies recognize that. We've got those genes that respond and they keep those genes that respond and they keep us healthy. So, there are a number of us healthy. So, there are a number of ways you can if you don't have a ways you can if you don't have a cryotherapy center near you, what do you cryotherapy center near you, what do you do? do? Well, you can take cold showers. Some Well, you can take cold showers. Some people do that. I don't. I find that people do that. I don't. I find that unpleasant, but you can do that. It's unpleasant, but you can do that. It's very cheap to do that. Um, or you can do very cheap to do that. Um, or you can do something that I do actually do which is something that I do actually do which is sleep with very few covers on my bed and sleep with very few covers on my bed and lower down my body temperature and lower down my body temperature and that's also been shown to activate these that's also been shown to activate these uncoupling proteins and build brown fat. uncoupling proteins and build brown fat. The opposite side of this is heat. The opposite side of this is heat. Right, taking your body out of its Right, taking your body out of its comfort zone. And so the All of these comfort zone. And so the All of these things are about taking your body out of things are about taking your body out of its comfort zone, right? its comfort zone, right? >> They are and some of them are really
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>> They are and some of them are really enjoyable. I think sauna bathing is enjoyable. I think sauna bathing is called in Europe is super enjoyable. Um, called in Europe is super enjoyable. Um, and it also is good for your skin. You and it also is good for your skin. You get to sweat and get get those pores get to sweat and get get those pores unclogged. But this is one of the most unclogged. But this is one of the most ancient therapies for longevity. ancient therapies for longevity. Uh, even before Roman times they were Uh, even before Roman times they were bathing in these saunas. Though, the bathing in these saunas. Though, the Romans would use fires under the under Romans would use fires under the under the floor. the floor. But this is something that Europeans But this is something that Europeans still carry on as a tradition still carry on as a tradition particularly in Finland and other particularly in Finland and other Scandinavian countries where these Scandinavian countries where these studies are typically performed on men studies are typically performed on men for some reason, but the data that I've for some reason, but the data that I've looked at is that there's absolutely no looked at is that there's absolutely no doubt that men who partake in sauna doubt that men who partake in sauna bathing a few times a week, often at bathing a few times a week, often at home cuz they build this into their home cuz they build this into their houses, houses, have a dramatic reduction up to 20% in have a dramatic reduction up to 20% in the rate of cardiovascular disease and the rate of cardiovascular disease and mortality caused by heart attacks. This mortality caused by heart attacks. This isn't happening for the same reason as isn't happening for the same reason as cold therapy work. This has nothing to cold therapy work. This has nothing to do with brown fat. There's another thing do with brown fat. There's another thing that's going on here, right? that's going on here, right? >> It's different in this case. What we >> It's different in this case. What we think goes on in the sauna is you're think goes on in the sauna is you're activating HSPs. And these heat shock activating HSPs. And these heat shock proteins are helping to fold proteins
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proteins are helping to fold proteins correctly and also stimulate pathways correctly and also stimulate pathways that are beneficial such as building new that are beneficial such as building new blood vessels, making more mitochondria. blood vessels, making more mitochondria. And one of the reasons that I believe And one of the reasons that I believe it's true is that in model organisms, if it's true is that in model organisms, if take a worm, if you turn up heat shock take a worm, if you turn up heat shock proteins um either by giving them a lot proteins um either by giving them a lot of heat or genetically modifying them, of heat or genetically modifying them, they also live longer. Before the the they also live longer. Before the the pandemic, I used to go at least once a pandemic, I used to go at least once a week and and do multiple bouts of week and and do multiple bouts of the heat shock in the sauna for about 15 the heat shock in the sauna for about 15 minutes and then jump in an ice bath, minutes and then jump in an ice bath, which was nearby, for 4 minutes and then which was nearby, for 4 minutes and then cycle that. And I I would cycle that. And I I would >> consult your doctor before you do that. >> consult your doctor before you do that. I would, definitely. Uh and I did. Uh I would, definitely. Uh and I did. Uh but yeah, it can put some stress on the but yeah, it can put some stress on the on the body, certainly on the heart. But on the body, certainly on the heart. But yeah, the idea though is to shock the yeah, the idea though is to shock the body, heat, cold, heat, cold. And that body, heat, cold, heat, cold. And that way you have I think you get the maximum way you have I think you get the maximum benefit from these adversity mimetics. benefit from these adversity mimetics. And again, you don't necessarily need to And again, you don't necessarily need to have access to a sauna to do this. I have access to a sauna to do this. I mean, some people can build them into mean, some people can build them into their home. Some people have them in
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their home. Some people have them in their gyms. That's kind of a point of their gyms. That's kind of a point of privilege. Most people have a bath privilege. Most people have a bath or shower. or shower. >> shower. I I certainly do that. Uh I like >> shower. I I certainly do that. Uh I like to turn the heat way up. There are a to turn the heat way up. There are a variety of different saunas. There's the variety of different saunas. There's the old-fashioned type, which is the cedar old-fashioned type, which is the cedar planks sitting in there and you just planks sitting in there and you just throw water on hot rocks. That's throw water on hot rocks. That's traditional. There are new ones such as traditional. There are new ones such as infrared saunas. And the infrared light infrared saunas. And the infrared light actually penetrates the skin and is actually penetrates the skin and is thought and there's some evidence, a thought and there's some evidence, a real believable evidence, that it also real believable evidence, that it also in the skin layer uh can reverse aspects in the skin layer uh can reverse aspects of aging as well and including improve of aging as well and including improve hair growth. So, let's talk about a hair growth. So, let's talk about a basic protocol with the caveat that we basic protocol with the caveat that we always make, which is everybody's going always make, which is everybody's going to be a little bit different, but to be a little bit different, but if we're trying to get sort of, you if we're trying to get sort of, you know, like exercise, cold, heat, and and know, like exercise, cold, heat, and and hyperbaric, hyperbaric, um um what are what's a good way to do that? what are what's a good way to do that? Well, as I mentioned, I I used to do and Well, as I mentioned, I I used to do and I will do again the cycling of the heat I will do again the cycling of the heat and the cold
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and the cold about five times during one day of the about five times during one day of the week. This was on a Sunday with my son week. This was on a Sunday with my son Benjamin, but I would say more is Benjamin, but I would say more is better. There's no evidence that you can better. There's no evidence that you can overdo this. Um overdo this. Um you could even do it every day. If you you could even do it every day. If you don't have access to a gym, you can don't have access to a gym, you can always use your your house. You can turn always use your your house. You can turn down the temperature um or you can use down the temperature um or you can use your shower. Uh and that will work your shower. Uh and that will work almost as well as as dunking yourself almost as well as as dunking yourself into a cold bathtub. Uh or you could do into a cold bathtub. Uh or you could do what what Gabby Reece and Laird Hamilton do, which Gabby Reece and Laird Hamilton do, which is shove us into an ice bath with is shove us into an ice bath with literally with ice in it. I think that, literally with ice in it. I think that, you know, you don't need to do that you know, you don't need to do that every day. But didn't you almost drown? every day. But didn't you almost drown? Uh I did, but that was that was Uh I did, but that was that was different. That was hyper hypoxemia. different. That was hyper hypoxemia. What they do is they make you do What they do is they make you do exercise exercise with weights at the bottom of a pool with weights at the bottom of a pool below your height, so you're underwater below your height, so you're underwater and you have to jump up with those and you have to jump up with those weights to get a breath of air. weights to get a breath of air. >> not recommending that at this time. >> not recommending that at this time. Uh no, I think everybody should go knock Uh no, I think everybody should go knock on their front door and do it with them. on their front door and do it with them. No, it's but you can get hypoxemia from No, it's but you can get hypoxemia from exercise. It's very similar.
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exercise. It's very similar. So, we've talked about hot and cold. The So, we've talked about hot and cold. The hyperbaric is is more of an issue. I hyperbaric is is more of an issue. I think that think that >> There's not a lot of these centers >> There's not a lot of these centers around and it's expensive. It's hundreds around and it's expensive. It's hundreds of dollars per treatment, but that's in of dollars per treatment, but that's in the future. I think that that I wanted the future. I think that that I wanted to mention that because it's really to mention that because it's really interesting how it's so similar to interesting how it's so similar to exercise and hypoxemia at the molecular exercise and hypoxemia at the molecular level, but for the most people right now level, but for the most people right now that's out of reach. Beyond lifestyle, that's out of reach. Beyond lifestyle, there's growing interest in molecules there's growing interest in molecules that may amplify these longevity that may amplify these longevity pathways. pathways. While this area is still evolving, I'll While this area is still evolving, I'll share what I personally take and the share what I personally take and the science behind it. science behind it. When you started investigating When you started investigating resveratrol, you also started taking resveratrol, you also started taking resveratrol. resveratrol. Um Um how did you know how much to take though how did you know how much to take though because you were giving resveratrol to because you were giving resveratrol to yeast and eventually to mice. Well, it's yeast and eventually to mice. Well, it's not a one-to-one. It's not like you not a one-to-one. It's not like you should take 3,000 times as much as the should take 3,000 times as much as the mouse had. Because we're 3,000 times mouse had. Because we're 3,000 times bigger than a mouse is. bigger than a mouse is. >> Right. Right. It's not It's not just >> Right. Right. It's not It's not just proportional. It's actually more related proportional. It's actually more related to our surface area and how much the to our surface area and how much the drug can get into our bodies versus the
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drug can get into our bodies versus the mouse. mouse. And the calculation for a mouse, which And the calculation for a mouse, which is called the allometric scaling, is is called the allometric scaling, is about 12. So, you multiply, let's say if about 12. So, you multiply, let's say if the mouse has 100 mg, 1.2 g for a human. the mouse has 100 mg, 1.2 g for a human. For a rat, it's three. For a mini pig, For a rat, it's three. For a mini pig, it's one-to-one. Turns out we have about it's one-to-one. Turns out we have about the same surface area as as a mini pig. the same surface area as as a mini pig. And so, you take about a gram of And so, you take about a gram of resveratrol every day? Uh I do and I've resveratrol every day? Uh I do and I've been taking that since about 2004. been taking that since about 2004. And I but I but like I said, it's you And I but I but like I said, it's you can't just put it in water and drink it. can't just put it in water and drink it. >> add some fat to it. Yeah, so I I >> add some fat to it. Yeah, so I I typically have some yogurt, a couple of typically have some yogurt, a couple of spoonfuls, not a lot cuz I'm trying to spoonfuls, not a lot cuz I'm trying to fast until dinner. Uh but I could mix it fast until dinner. Uh but I could mix it with olive oil. Olive oil recently, as with olive oil. Olive oil recently, as we mentioned earlier, um seems to be we mentioned earlier, um seems to be really good for activating sirtuins, but really good for activating sirtuins, but also you can dissolve resveratrol in it. also you can dissolve resveratrol in it. So, you get a twofer. You do. Uh I don't So, you get a twofer. You do. Uh I don't have a lot of it. There's a lot of have a lot of it. There's a lot of calories in olive oil. I don't want to calories in olive oil. I don't want to break the fast uh severely. But uh you break the fast uh severely. But uh you know, mix it with bit of vinegar and know, mix it with bit of vinegar and basil leaves and it doesn't taste too basil leaves and it doesn't taste too bad. Okay. So, resveratrol, you're bad. Okay. So, resveratrol, you're taking about a gram a day in the taking about a gram a day in the morning. Uh also in the morning, you
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morning. Uh also in the morning, you take NMN. I do. And there you don't have take NMN. I do. And there you don't have to worry about food. It's dissolved to worry about food. It's dissolved easily. You can put it in water or easily. You can put it in water or swallow it. Put it under your tongue. swallow it. Put it under your tongue. Um and so, I do that. That's my main Um and so, I do that. That's my main combo in the morning. How much uh NMN combo in the morning. How much uh NMN are you taking in the morning? are you taking in the morning? >> Um again, it's a gram, but that's not a >> Um again, it's a gram, but that's not a guess. That's actually based on the guess. That's actually based on the human studies that we've done that show human studies that we've done that show that a gram over 10 days raises your NAD that a gram over 10 days raises your NAD levels about twofold. And that's sort of levels about twofold. And that's sort of the dosing amount that we're seeing in a the dosing amount that we're seeing in a lot of the human studies now. There's lot of the human studies now. There's both the past studies and and the both the past studies and and the current studies that are ongoing. current studies that are ongoing. >> take 1 g of NMN every every morning >> take 1 g of NMN every every morning along with my resveratrol. The reason is along with my resveratrol. The reason is in humans we know that that doubles NAD in humans we know that that doubles NAD levels, which is important because levels, which is important because someone my age has half the levels of someone my age has half the levels of NAD than I did when I was 20. But you NAD than I did when I was 20. But you can go as high as 2 g and triple the can go as high as 2 g and triple the amount. amount. It's important to mention that I take It's important to mention that I take these at a certain time of day based on these at a certain time of day based on science as well. science as well. I take these in the morning because I take these in the morning because that's when the natural rise in NAD and that's when the natural rise in NAD and sirtuin activity should happen. sirtuin activity should happen. And we actually know this that the And we actually know this that the sirtuin NAD cycle is part of our body's sirtuin NAD cycle is part of our body's natural 24-hour clock. Sirtuin regulates
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natural 24-hour clock. Sirtuin regulates a protein called Bmal that controls the a protein called Bmal that controls the genes that tell us whether it's night or genes that tell us whether it's night or day, should we be hungry or not, whether day, should we be hungry or not, whether we should have whether we have jet lag we should have whether we have jet lag or not. or not. And I do find anecdotally that NMN And I do find anecdotally that NMN is remarkably good at preventing jet lag is remarkably good at preventing jet lag as well. I can reset my body's clock as well. I can reset my body's clock sensibly through the sirtuin Bmal sensibly through the sirtuin Bmal pathway. You're also taking metformin. pathway. You're also taking metformin. Yes. How much? When? Uh I take 800 mg at Yes. How much? When? Uh I take 800 mg at night. Okay. And you take that at night night. Okay. And you take that at night because because Well, because doctors tell me that it's Well, because doctors tell me that it's a good time to sim- simulate a fast. Um a good time to sim- simulate a fast. Um I take it with my dinner just after and I take it with my dinner just after and then through the night I'm presumably then through the night I'm presumably having low levels of glucose and my body having low levels of glucose and my body has all the benefits of stimulating has all the benefits of stimulating those repair pathways, those survival those repair pathways, those survival genes. And that's the most recent thing genes. And that's the most recent thing that you've added to your regimen? It that you've added to your regimen? It is. Actually, what happened was uh I had is. Actually, what happened was uh I had terrible blood biochemistry. I was terrible blood biochemistry. I was eating badly, I gained weight, I wasn't eating badly, I gained weight, I wasn't sleeping, I was stressed, and those sleeping, I was stressed, and those numbers just went through the roof. And numbers just went through the roof. And I said, "I got to do something." So, I I said, "I got to do something." So, I went on NMN and things were somewhat
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went on NMN and things were somewhat rectified and then I added metformin and rectified and then I added metformin and they really got back to my optimal. they really got back to my optimal. We mentioned earlier uh some concerns We mentioned earlier uh some concerns about uh exercise and metformin. Uh about uh exercise and metformin. Uh your practices where that's concerned? your practices where that's concerned? Yeah, I pulse metformin. It doesn't sit Yeah, I pulse metformin. It doesn't sit well in my stomach anyway. So, on days well in my stomach anyway. So, on days where I know next day I'm going to where I know next day I'm going to exercise and lift weights, I might skip exercise and lift weights, I might skip metformin that night before. metformin that night before. Um and then there's also uh spermidine. Um and then there's also uh spermidine. There is. You can buy it now. Okay, so There is. You can buy it now. Okay, so that's not That's not something you've that's not That's not something you've adopted and you're like, I'm definitely adopted and you're like, I'm definitely sticking with it. This is I'm adopted sticking with it. This is I'm adopted and I'm testing it out to see how it and I'm testing it out to see how it works. I am. How much of that are you works. I am. How much of that are you taking? Uh a gram as well. Okay. taking? Uh a gram as well. Okay. You are also periodically taking fisetin You are also periodically taking fisetin and quercetin and quercetin uh aimed at uh senescent cells. There uh aimed at uh senescent cells. There are clinical trials being run out of the are clinical trials being run out of the Mayo Clinic for fisetin and for Mayo Clinic for fisetin and for quercetin. These are high doses. They're quercetin. These are high doses. They're typically 2 g taken typically 2 g taken one day a week for a matter of months.
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one day a week for a matter of months. I'm myself, I'm on a maintenance dose. I I'm myself, I'm on a maintenance dose. I take about half a gram of each uh every take about half a gram of each uh every day. Let's take this morning through day. Let's take this morning through night just really quickly. Resveratrol, night just really quickly. Resveratrol, 1 g. In the morning with yogurt or olive 1 g. In the morning with yogurt or olive oil. NMN as well. A gram, yep. Fisetin oil. NMN as well. A gram, yep. Fisetin and quercetin. Half a gram in the and quercetin. Half a gram in the yogurt. Spermidine. Definitely yogurt. Spermidine. Definitely spermidine, yeah, in the morning, about spermidine, yeah, in the morning, about a gram. And then in the evenings, if a gram. And then in the evenings, if you're not working out the next day, you're not working out the next day, metformin, how much? 800 mg. Okay. metformin, how much? 800 mg. Okay. That's it? That's it. That's it? That's it. Now, you're not most people. A lot of Now, you're not most people. A lot of other people are going to be different. other people are going to be different. You don't advise people, but it might be You don't advise people, but it might be a good place for people to start their a good place for people to start their conversation with their doctor though, conversation with their doctor though, yeah? yeah? I think so. I think so. Most doctors are open to hearing about Most doctors are open to hearing about the latest science. It's very difficult the latest science. It's very difficult for them to keep up with it. It's one of for them to keep up with it. It's one of the reasons we're doing this podcast in the reasons we're doing this podcast in the first place. Of course, supplements the first place. Of course, supplements are just one layer. For some, the next are just one layer. For some, the next step involves medical interventions, but step involves medical interventions, but these require a very different level of these require a very different level of caution and oversight.
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caution and oversight. People need to have a naturally healthy People need to have a naturally healthy level of hormones in their bodies. level of hormones in their bodies. >> And there are ways to do that naturally. >> And there are ways to do that naturally. So, for testosterone, you can work out So, for testosterone, you can work out the bigger muscles in your body, and the bigger muscles in your body, and that'll also help with growth hormone. that'll also help with growth hormone. So, I I work out my thighs and my back So, I I work out my thighs and my back particularly, keep those nice and particularly, keep those nice and strong, and I found my natural strong, and I found my natural testosterone levels go up to normal testosterone levels go up to normal levels with that. So, that That's a way levels with that. So, that That's a way to do it with growth hormone, to do it with growth hormone, it's all about eating at the right time it's all about eating at the right time and sleeping. So, if you eat um not too and sleeping. So, if you eat um not too close to sleep time, and then you rest close to sleep time, and then you rest through the night and have a good through the night and have a good night's sleep, that's the best way to night's sleep, that's the best way to improve your growth hormone levels. And improve your growth hormone levels. And if you're doing all of that and you're if you're doing all of that and you're still struggling to keep these levels still struggling to keep these levels up, that's the time to talk to your up, that's the time to talk to your doctor about supplementation. But, that doctor about supplementation. But, that supplementation needs to be aimed not at supplementation needs to be aimed not at uh hyper-increasing the levels of these uh hyper-increasing the levels of these in your body, but just keeping them at in your body, but just keeping them at that sort of like that natural healthy that sort of like that natural healthy level. Well, exactly. But, I would level. Well, exactly. But, I would encourage everyone to try it naturally encourage everyone to try it naturally first. Interestingly, many of these first. Interestingly, many of these internal processes don't just affect how
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internal processes don't just affect how long we live, they influence how we long we live, they influence how we look. And the skin offers a visible look. And the skin offers a visible window into biological aging. window into biological aging. largest organ in the human body is the largest organ in the human body is the skin. And skin. And it's sizable. it's sizable. Well, it's 1/6 of your your total body Well, it's 1/6 of your your total body weight, which is massive, and it's the weight, which is massive, and it's the barrier to the world. Um and the health barrier to the world. Um and the health of your skin is super important for the of your skin is super important for the health of the rest of your body and vice health of the rest of your body and vice versa. And monitoring the health of your versa. And monitoring the health of your skin can give you a lot of insights into skin can give you a lot of insights into the health of your body. Uh when we were the health of your body. Uh when we were talking before, I likened this to going talking before, I likened this to going to the grocery store and looking at a to the grocery store and looking at a piece of fruit. Right. If you see some piece of fruit. Right. If you see some bruises and some some damage on there, bruises and some some damage on there, you can assume that you can assume that it wasn't handled handled very well, but it wasn't handled handled very well, but also it might be old. So, you give it a also it might be old. So, you give it a squeeze, you see how it is, and we can squeeze, you see how it is, and we can we'll talk about ways to do that with we'll talk about ways to do that with our own bodies to really have a quick our own bodies to really have a quick test and even some molecular test as test and even some molecular test as determine determine how molecularly old determine determine how molecularly old we actually are.
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we actually are. If you've listened to this show or heard If you've listened to this show or heard me on stage, you've probably heard me me on stage, you've probably heard me say say you can't optimize what you don't you can't optimize what you don't measure. That's what we do as measure. That's what we do as scientists. It's true also when it comes scientists. It's true also when it comes to body metrics. to body metrics. Many people only measure their total Many people only measure their total body weight body weight if anything, but this only tells a small if anything, but this only tells a small part of the story. part of the story. You don't know if you're losing fat or You don't know if you're losing fat or muscle or even where the fat is being muscle or even where the fat is being lost from. For instance, visceral fat, lost from. For instance, visceral fat, what I call the evil fat that sits what I call the evil fat that sits around your organs. It's associated with around your organs. It's associated with increased risk of cardiovascular increased risk of cardiovascular disease, diabetes, and death. disease, diabetes, and death. Getting rid of visceral fat, or at least Getting rid of visceral fat, or at least minimizing it, can have a strong impact minimizing it, can have a strong impact on your long-term health and longevity. on your long-term health and longevity. Since they first came out with their Since they first came out with their Wi-Fi scale over 13 years ago, Wi-Fi scale over 13 years ago, I've actually been using Withings I've actually been using Withings devices. devices. And if you've never heard of Withings, And if you've never heard of Withings, they make some of the coolest devices they make some of the coolest devices that you can measure yourself with. The that you can measure yourself with. The scale is one of the devices that I scale is one of the devices that I particularly love. I've got all the particularly love. I've got all the valuable data over 13 years on my scale
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valuable data over 13 years on my scale and on my phone, along with those of my and on my phone, along with those of my kids as they were growing up. Let me kids as they were growing up. Let me show you what my body looks like in 3D, show you what my body looks like in 3D, my digital twin. my digital twin. There I am. Uh you can see that on my There I am. Uh you can see that on my arms, 11 and 1/2% fat, legs, 10.7% and arms, 11 and 1/2% fat, legs, 10.7% and torso, 13%. Um I'm pretty happy with torso, 13%. Um I'm pretty happy with this. I'd like to be a little bit more this. I'd like to be a little bit more cut uh on my torso, but it's telling me cut uh on my torso, but it's telling me that I'm doing well and that I'm doing well and I'm on the lower end compared to other I'm on the lower end compared to other people in my age range. And you can do people in my age range. And you can do this for muscle as well. And I've this for muscle as well. And I've actually watched watched my muscle grow actually watched watched my muscle grow as I've changed my exercises. This is as I've changed my exercises. This is just one motivational and very fun thing just one motivational and very fun thing to have on your phone, and it's fun to to have on your phone, and it's fun to show others as well. In the past couple show others as well. In the past couple of months, by changing my diet and my of months, by changing my diet and my exercise regimens, exercise regimens, I've lost over 12 lb, and importantly, I I've lost over 12 lb, and importantly, I was able to ensure that it that I didn't was able to ensure that it that I didn't also lose any of my muscle mass, which also lose any of my muscle mass, which is a common problem. is a common problem. And though I didn't use a GLP-1 drug, if And though I didn't use a GLP-1 drug, if you do you one, a Withings scale can
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you do you one, a Withings scale can help ensure that you lose fat, not help ensure that you lose fat, not muscle. muscle. So, Withings is really cool. It's the So, Withings is really cool. It's the only smart scale that comes with an only smart scale that comes with an FDA-cleared FDA-cleared ECG that can analyze your heart rhythm ECG that can analyze your heart rhythm and even detect atrial fibrillation, a and even detect atrial fibrillation, a heart condition that can cause stroke heart condition that can cause stroke and heart failure. and heart failure. As a Lifespan listener, we invite you to As a Lifespan listener, we invite you to join us, learn more about Withings, or join us, learn more about Withings, or get a scale, or one of their other cool get a scale, or one of their other cool smart devices at withings.com/lifespan, smart devices at withings.com/lifespan, or use the lifespan code for discounts. or use the lifespan code for discounts. There's one you've been doing all There's one you've been doing all morning with this morning. Do you want morning with this morning. Do you want to do it now? to do it now? The skin pinch test? The skin pinch test? >> Yeah. >> Yeah. Uh sure. Um well, so what you do is you Uh sure. Um well, so what you do is you rest your hand on a table, so it'll be rest your hand on a table, so it'll be relaxed normally, and then you grab the relaxed normally, and then you grab the back of your skin, pinch it up, back of your skin, pinch it up, and it should, if you're young, pop and it should, if you're young, pop straight down in less than 2 seconds. straight down in less than 2 seconds. Someone in their 30s and 40s, it'll pop Someone in their 30s and 40s, it'll pop straight down. Once you get into your straight down. Once you get into your 50s, it's going to take many seconds. 50s, it's going to take many seconds. And the the chart that you found, and I
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And the the chart that you found, and I don't know what the, you know, what the don't know what the, you know, what the scientific basis for this is, but the scientific basis for this is, but the chart that you found said, like, when chart that you found said, like, when you get into your like 80s and 90s, it you get into your like 80s and 90s, it can take well, like, 20, 30 seconds, can take well, like, 20, 30 seconds, something like that? something like that? >> Oh, even worse. Um so, for for people >> Oh, even worse. Um so, for for people like us, we're in our 40s and 50s, it like us, we're in our 40s and 50s, it should be less than 10 seconds. By the should be less than 10 seconds. By the time you're 60, time you're 60, it typically takes 10 to 15 seconds to it typically takes 10 to 15 seconds to come down. Over 70, come down. Over 70, between half and a whole minute to go between half and a whole minute to go down. Okay, and you're 50 and yours went down. Okay, and you're 50 and yours went down right away, so that's that's good. down right away, so that's that's good. >> Well, I've been doing the right stuff >> Well, I've been doing the right stuff for a number of years, but uh that's for a number of years, but uh that's pretty good for someone my age. It looks pretty good for someone my age. It looks like yours is good. like yours is good. >> the video. >> the video. Yeah, Yeah, it also helps if you tense your hand. It it also helps if you tense your hand. It should be relaxed. should be relaxed. >> like it it we don't probably even need >> like it it we don't probably even need to say this, but like it's it's just to say this, but like it's it's just obvious, like, I am aging faster than obvious, like, I am aging faster than you are aging, but I'm still I'm I'm you are aging, but I'm still I'm I'm doing okay on the the skin pop-up test. doing okay on the the skin pop-up test. You are. You mentioned earlier sun You are. You mentioned earlier sun damage. Staying out of the sun is really damage. Staying out of the sun is really important. Smoking is really bad for important. Smoking is really bad for your skin. your skin. That's probably the fastest way to
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That's probably the fastest way to accelerate aging in your body and it accelerate aging in your body and it shows up on your skin. There's no shows up on your skin. There's no question. You can even even see the question. You can even even see the difference in people. A lot of people difference in people. A lot of people don't know this, but alcohol also don't know this, but alcohol also shown in research to be pretty bad for shown in research to be pretty bad for our skin. So, if you don't need Right, I our skin. So, if you don't need Right, I didn't know that. I only recently gave didn't know that. I only recently gave up alcohol and up alcohol and haven't seen that study. And haven't seen that study. And sort of like along those same lines, sort of like along those same lines, smoking, alcohol, bad food, eating smoking, alcohol, bad food, eating processed foods, eating foods that are processed foods, eating foods that are like rich in fats and chemicals and all like rich in fats and chemicals and all that gross stuff. that gross stuff. >> Yeah, it's amazing how much your food >> Yeah, it's amazing how much your food can affect the aging of your body and can affect the aging of your body and your skin. You can see the big your skin. You can see the big difference. If you've ever had a pet and difference. If you've ever had a pet and you change the diet of the dog, for you change the diet of the dog, for example, we see this in our mice. We example, we see this in our mice. We feed them good food and their skin and feed them good food and their skin and their hair changes radically. And there their hair changes radically. And there and that's the important transition and that's the important transition point there. The hair also changes as point there. The hair also changes as well. What's good for your skin well. What's good for your skin generally is good for your hair, too. generally is good for your hair, too. So, we've covered a lot today. The big So, we've covered a lot today. The big takeaway is that we're on the verge of takeaway is that we're on the verge of being able to reverse aging in the body being able to reverse aging in the body internally, but also externally. internally, but also externally. And that'll be a world where people not
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And that'll be a world where people not just live longer, but just live longer, but feel better about themselves as well. feel better about themselves as well. We've talked about injectables, edibles, We've talked about injectables, edibles, smearables. There's a lot of ways of smearables. There's a lot of ways of getting these molecules getting these molecules into the body, not just ingesting them, into the body, not just ingesting them, but putting them on the surface and but putting them on the surface and getting them into the layers where they getting them into the layers where they needed to slow down or reverse aging. needed to slow down or reverse aging. And there's a lot to talk about about And there's a lot to talk about about the the future of the the future of all of this development and what we're all of this development and what we're going to be seeing in the next 5 to 10 going to be seeing in the next 5 to 10 years as well, which we'll cover in a years as well, which we'll cover in a later episode. You thought it was a later episode. You thought it was a superficial topic. superficial topic. >> I did. I thought it was a superficial >> I did. I thought it was a superficial topic and I can admit when I'm topic and I can admit when I'm wrong. Rarely, but yeah. Rarely. wrong. Rarely, but yeah. Rarely. Once in a while. Um, this Once in a while. Um, this isn't just about looking good. isn't just about looking good. >> moral of this episode is if you can keep >> moral of this episode is if you can keep yourself looking good by doing the right yourself looking good by doing the right things, you'll probably end up living things, you'll probably end up living longer, too. We've talked previously longer, too. We've talked previously about the Mediterranean diet and one of about the Mediterranean diet and one of the reasons is that it's very clear in the reasons is that it's very clear in over a dozen studies that a over a dozen studies that a Mediterranean type diet protects the Mediterranean type diet protects the brain from aging and can even reverse brain from aging and can even reverse aspects of aging in the elderly with
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aspects of aging in the elderly with mild cognitive impairments. Yeah, mild cognitive impairments. Yeah, there's a study from a really large there's a study from a really large international research group. It was led international research group. It was led by Tomasso Ballerini. It showed higher by Tomasso Ballerini. It showed higher adherence to a healthy diet, in this adherence to a healthy diet, in this case the Mediterranean diet, is case the Mediterranean diet, is associated with less amyloid beta, less associated with less amyloid beta, less tau, larger gray matter volume. If some tau, larger gray matter volume. If some of these words are sounding familiar, of these words are sounding familiar, it's because they're all associated with it's because they're all associated with Alzheimer's disease. And there was a Alzheimer's disease. And there was a second study that I found fascinating. second study that I found fascinating. This one was by Anastasio et al 2017 This one was by Anastasio et al 2017 and it was over a thousand, actually and it was over a thousand, actually close to 2,000 people and there was a close to 2,000 people and there was a 10% reduction in dementia risk 10% reduction in dementia risk for people on the Mediterranean diet. for people on the Mediterranean diet. And the And the >> actually a 10% risk risk reduction for >> actually a 10% risk risk reduction for each Mediterranean diet score, which each Mediterranean diet score, which means the more means the more Mediterranean your diet, the better you Mediterranean your diet, the better you were doing. Right. And so that includes were doing. Right. And so that includes olive oil in the diet olive oil in the diet and not a lot of red meat. Yeah. And not and not a lot of red meat. Yeah. And not surprisingly, this is a research team surprisingly, this is a research team from Greece. They from Greece. They really like the Mediterranean diet for really like the Mediterranean diet for obvious reasons. Yeah, what I want to
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obvious reasons. Yeah, what I want to get into later um get into later um and hopefully we will is what is it in and hopefully we will is what is it in that diet chemically that can help the that diet chemically that can help the brain? Uh well, I don't know that we brain? Uh well, I don't know that we need to wait too long to get into that. need to wait too long to get into that. Let's talk about that. Like what is it Let's talk about that. Like what is it in that in that diet chemically that can in that in that diet chemically that can help the brain? Um well, there are a help the brain? Um well, there are a number of things. I I would put them number of things. I I would put them into a few different buckets. That there into a few different buckets. That there are vitamins that can be deficient. That are vitamins that can be deficient. That we we we need to talk about about the we we we need to talk about about the clock later. Polyphenols, resveratrol is clock later. Polyphenols, resveratrol is one of those and my lab has been working one of those and my lab has been working on resveratrol for many years. And that on resveratrol for many years. And that directly activates SIRT1. It makes the directly activates SIRT1. It makes the enzyme enzyme it's like a Pac-Man and it's controlling it's like a Pac-Man and it's controlling genes and it works faster. So, genes and it works faster. So, resveratrol is clearly been shown to be resveratrol is clearly been shown to be beneficial and also prevents cancer not beneficial and also prevents cancer not just has metabolic and brain enhancing just has metabolic and brain enhancing effects. The other component of effects. The other component of Mediterranean diet that works on SIRT1 Mediterranean diet that works on SIRT1 is olive oil. is olive oil. Um and Doug Massenik recently showed Um and Doug Massenik recently showed that if you add oleic acid, which is a that if you add oleic acid, which is a major component of olive oil, to major component of olive oil, to sulforaphane in avocados and other good sulforaphane in avocados and other good foods like that, can also directly foods like that, can also directly activate the enzyme by sticking to it activate the enzyme by sticking to it and making this Pac-Man I don't know if
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and making this Pac-Man I don't know if everyone knows what a Pac-Man is. This everyone knows what a Pac-Man is. This little puppet creature on an electronic little puppet creature on an electronic game uh chomp faster. Um and there's game uh chomp faster. Um and there's probably other molecules. We talked probably other molecules. We talked previously in another episode about previously in another episode about xenohormetic molecules. Plants make xenohormetic molecules. Plants make these molecules to survive stress and these molecules to survive stress and when we eat them, we get the benefits of when we eat them, we get the benefits of that stress because we worry our bodies that stress because we worry our bodies worry that our food supply might run worry that our food supply might run out. out. >> One of the and that's sort of the >> One of the and that's sort of the overarching nature of a plant-based overarching nature of a plant-based diet, whether it's Mediterranean diet or diet, whether it's Mediterranean diet or some other diet, is that it is mimicking some other diet, is that it is mimicking adversity. Your body's got to work a adversity. Your body's got to work a little harder to get everything that it little harder to get everything that it needs. That's sending the signals that needs. That's sending the signals that maybe times aren't so great and we need maybe times aren't so great and we need to activate these longevity pathways. to activate these longevity pathways. Well, that that's the difference between Well, that that's the difference between a Mediterranean diet and a high-fat a Mediterranean diet and a high-fat carnivorous diet and a typical Western carnivorous diet and a typical Western diet. They're full with calories, full diet. They're full with calories, full with a whole bunch of stuff that tells with a whole bunch of stuff that tells the body times are good, it's a bounty, the body times are good, it's a bounty, no need to protect ourselves. Let's just no need to protect ourselves. Let's just burn the candle at both ends and forget burn the candle at both ends and forget about life later. about life later. And that's not what you want. What you And that's not what you want. What you want to do is to have
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want to do is to have the perception of adversity. And the the perception of adversity. And the Mediterranean diet, as well as in Japan Mediterranean diet, as well as in Japan that what's called the Okinawan diet, that what's called the Okinawan diet, which has low levels of uh protein and which has low levels of uh protein and mostly plant-based, those two mostly plant-based, those two trick the body into thinking that the trick the body into thinking that the food supply sucks and could run out any food supply sucks and could run out any minute. minute. And and these diets aren't perfect, And and these diets aren't perfect, right? Let's talk about some of the right? Let's talk about some of the things that you need to make sure that things that you need to make sure that you're getting enough of if you are you're getting enough of if you are eating this plant-based diet. eating this plant-based diet. >> Right. Well, one of the first things to >> Right. Well, one of the first things to worry about if you if you're just worry about if you if you're just focusing on plants only is a deficiency focusing on plants only is a deficiency uh in vitamin B12. There are other B uh in vitamin B12. There are other B vitamins that are also important to make vitamins that are also important to make sure that you have enough of vitamin B6 sure that you have enough of vitamin B6 and B3. We've talked about B3 as a early and B3. We've talked about B3 as a early component that's building up that NAD component that's building up that NAD for the sirtuins. for the sirtuins. So, B vitamins, especially if you're on So, B vitamins, especially if you're on a plant-based diet, but for everybody, a plant-based diet, but for everybody, don't be deficient in these. Why? don't be deficient in these. Why? Because the B vitamins are one are the Because the B vitamins are one are the ones that make sure you have the the ones that make sure you have the the methyls that are added and subtracted methyls that are added and subtracted from the DNA that controls the DNA from the DNA that controls the DNA methylation clock. If you have low
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methylation clock. If you have low levels of B12, it's known that you have levels of B12, it's known that you have deficiency in the ability to methylate deficiency in the ability to methylate DNA, and that will mess up your DNA, and that will mess up your epigenome and very likely epigenome and very likely accelerate the clock in a way that accelerate the clock in a way that causes aging. And there are a lot of causes aging. And there are a lot of studies that have shown that studies that have shown that deficiencies in B12 accelerate a variety deficiencies in B12 accelerate a variety of diseases. Heart disease in is the of diseases. Heart disease in is the major one, but also dementia in the in major one, but also dementia in the in the brain. the brain. And the main reason I think what's going And the main reason I think what's going on is that aging is being accelerated on is that aging is being accelerated when you don't have enough of these B when you don't have enough of these B vitamins. And if there's one factor that vitamins. And if there's one factor that ties all of this together, nutrition, ties all of this together, nutrition, exercise, brain health, it's sleep. exercise, brain health, it's sleep. Because without it, many of these Because without it, many of these longevity pathways simply don't function longevity pathways simply don't function as they should. as they should. As you get older, you lose your ability As you get older, you lose your ability to sleep. And if you don't sleep well, to sleep. And if you don't sleep well, you'll lose your ability to fight aging. you'll lose your ability to fight aging. And it's just a a feed forward disaster. And it's just a a feed forward disaster. So, you've got to intervene. You can So, you've got to intervene. You can intervene with the kind of things we intervene with the kind of things we talk about here, which is eating well, talk about here, which is eating well, exercising, and intervening with the exercising, and intervening with the kind of things that you can take perhaps kind of things that you can take perhaps as a supplement. But now let let's talk
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as a supplement. But now let let's talk about what do we do to make sure we about what do we do to make sure we sleep well sleep well and we have the right rhythm. And one of and we have the right rhythm. And one of the key things that I use is NMN. NMN is the key things that I use is NMN. NMN is going to raise NAD levels in the going to raise NAD levels in the morning. I take a gram of it then. morning. I take a gram of it then. Uh but I also Uh but I also when I travel, I use it to reset my when I travel, I use it to reset my body, and I I definitely feel that I can body, and I I definitely feel that I can avoid jet lag if I do that. There's some avoid jet lag if I do that. There's some other supplements that a lot of people other supplements that a lot of people take. Uh magnesium. That's good for take. Uh magnesium. That's good for sleep. L-theanine is another one that sleep. L-theanine is another one that people try. I I've used it. Seems to people try. I I've used it. Seems to help me. help me. Um Um but essentially, you just want to calm but essentially, you just want to calm down at night. Don't do your emails too down at night. Don't do your emails too late. Uh relax your brain. And then, I late. Uh relax your brain. And then, I think a little counterintuitive, one of think a little counterintuitive, one of the best things that you can do for the best things that you can do for sleep at night is actually not something sleep at night is actually not something you do before you go to sleep, it's you do before you go to sleep, it's something you do right away when you something you do right away when you wake up. You mean go outside? Get some wake up. You mean go outside? Get some >> Well, you got to get you got to get >> Well, you got to get you got to get light, right? You got to reset your light, right? You got to reset your circadian rhythms, and the best way to circadian rhythms, and the best way to do that is put yourself in a situation do that is put yourself in a situation where your body knows it's daytime. Try where your body knows it's daytime. Try to get some light early in the morning to get some light early in the morning cuz that always gives you an energy cuz that always gives you an energy boost and helps you reset your circadian
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boost and helps you reset your circadian rhythms if they're not perfectly in rhythms if they're not perfectly in sync. What are the like five biomarkers sync. What are the like five biomarkers that you would want to have? If I just that you would want to have? If I just said, "You can only have five this said, "You can only have five this week." What are the five that you would week." What are the five that you would want? want? >> Well, I'm already measuring a lot of >> Well, I'm already measuring a lot of those. What would you want to be able to those. What would you want to be able to monitor constantly, right? monitor constantly, right? >> So, I would want one of these devices to >> So, I would want one of these devices to not just tell me glucose. Uh I want it not just tell me glucose. Uh I want it to include heart uh function, which I'm to include heart uh function, which I'm doing as well. doing as well. Uh but I also would include Uh but I also would include inflammation, so inflammation, so there's a molecule called CRP, which I there's a molecule called CRP, which I always want to keep low cuz that's a always want to keep low cuz that's a really good predictor of really good predictor of cardiovascular disease. cardiovascular disease. >> CRP is uh C-reactive protein. Yeah. Um >> CRP is uh C-reactive protein. Yeah. Um and so, we've got glucose, C-reactive and so, we've got glucose, C-reactive protein, infla- inflammation, so this protein, infla- inflammation, so this would be TNF alpha or IL-16. These are would be TNF alpha or IL-16. These are also predictive of longevity. also predictive of longevity. Uh I want cortisol, keep my stress Uh I want cortisol, keep my stress levels down, or also tell telling me if levels down, or also tell telling me if I over-exercise. I over-exercise. >> I would love to see your cortisol chart. >> I would love to see your cortisol chart. I have it all. I've got 10 years of I have it all. I've got 10 years of data, dude. Like, no, I would love to data, dude. Like, no, I would love to see your like minute-by-minute cortisol see your like minute-by-minute cortisol chart. chart. >> yeah. >> yeah. Hanging out with you raises it, for
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Hanging out with you raises it, for sure. sure. If somebody wants to partake in this If somebody wants to partake in this future, and they're of any age right future, and they're of any age right now, now, they actually have to put in the work. they actually have to put in the work. It's not just going to be handed to them It's not just going to be handed to them in the next in the next few years. Well, in the next in the next few years. Well, no, it's not just simple as uh take two no, it's not just simple as uh take two pills and and call me in the morning pills and and call me in the morning kind of stuff, or call me in the next kind of stuff, or call me in the next decade. It is hard work. You don't get decade. It is hard work. You don't get anything for free. You can't just yet anything for free. You can't just yet pop a pill and go back 20, 30 years. pop a pill and go back 20, 30 years. Though, maybe in the future we will. Though, maybe in the future we will. But for now, the best recipe for long But for now, the best recipe for long life, greater health, and ensure that life, greater health, and ensure that you make it past 80, 90, maybe even into you make it past 80, 90, maybe even into your hundreds is to do the right things. your hundreds is to do the right things. There's eat the right way. Okay, eat the There's eat the right way. Okay, eat the right of kind of diets. right of kind of diets. Don't eat as often. Have some period of Don't eat as often. Have some period of fasting. Get some type of exercise. Even fasting. Get some type of exercise. Even better, do multiple different types of better, do multiple different types of exercise. exercise. Stretch your body out a little bit. Give Stretch your body out a little bit. Give it some hormesis. These are adversity it some hormesis. These are adversity mimetics. So, a bit of cold, bit of mimetics. So, a bit of cold, bit of heat, those kind of things. heat, those kind of things. The other thing we talked about is some The other thing we talked about is some supplements and these new technologies supplements and these new technologies we've talked about today, the monitoring
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we've talked about today, the monitoring and other things that will actually and other things that will actually allow us to live longer. And you might allow us to live longer. And you might say, "Well, do I care about living say, "Well, do I care about living longer?" Well, absolutely you should. longer?" Well, absolutely you should. Why? Because the longer you live, the Why? Because the longer you live, the longer you will live. Right now, if we longer you will live. Right now, if we live a year an extra year, live a year an extra year, we get another 3 months of life because we get another 3 months of life because these technologies are going so fast. these technologies are going so fast. And soon, And soon, we'll have another 6 months of life we'll have another 6 months of life every year we live. And eventually, a every year we live. And eventually, a another year for every year we live. And another year for every year we live. And that's when things get super that's when things get super interesting. To learn more and join our community, visit lifespan.com visit lifespan.com where you can get early access to future where you can get early access to future episodes, the Lifespan magazine, and episodes, the Lifespan magazine, and detailed show notes, transcripts, and detailed show notes, transcripts, and links to the papers we've talked about links to the papers we've talked about today. today. If you found this episode valuable, do If you found this episode valuable, do hit the subscribe button wherever you're hit the subscribe button wherever you're listening from today. listening from today. And for the latest discoveries on a And for the latest discoveries on a daily basis in longevity science, daily basis in longevity science, follow us on Instagram @lifespan and on follow us on Instagram @lifespan and on X @joinlifespan.
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X @joinlifespan. From all of us at Lifespan, thank you From all of us at Lifespan, thank you for being part of this growing for being part of this growing community. And remember, community. And remember, life is short. Let's change that life is short. Let's change that together.
