based on the science we have now we understand the basic causes of disease and aging we understand the basic ingredients for health the science of creating health and that young forever is simply a road map that guides you through how your body works that you were never given it’s like the owner’s manual and you know it’s like you know your car you don’t know all the features you don’t have to use all the things but the basic stuff to get around navigate and do what you got to do you got to learn how to do and a massive transformative purpose is what you’re telling the world it’s like this is who I am this is what I’m going to do this is the dent I’m going to make in the universe everybody Peter D mandis here just had the privilege of sitting down with a dear friend of mine here at the Bold offices for a special episode of moonshots and mindsets talking about one of my favorite subjects and hopefully yours longevity my guest uh was none other than Dr Mark Heyman Mark is one of the leading thinkers on longevity and functional medicine uh he’s got one of
[00:01:01] the top podcasts on health called The Doctor’s Pharmacy he’s a regular on many TV shows CBS uh this morning today show Good Morning America The View CNN I just wrote a book that’s coming out very shortly called Young Forever the secrets to living your longest healthiest life and in this episode we’re going to talk about the basics food diet exercise sleep we’re going to talk about what are The Cutting Edge uh Therapeutics that have a chance to extend the healthy lifespan talk about how a lot of the things that you think might be healthy for you probably are not and why in fact going back to some of the younger earlier practices of Health in the human species is so fundamental uh we talk about the nine Hallmarks of Aging what they are and how to combat them so uh if you want some incredible wisdom uh from someone who’s brilliant uh please join me for this next episode of moonshots and mindsets with Dr Dr Mark Hyman hey
[00:02:01] Mark great to see you buddy welcome to Santa Monica it’s great to be here Peter last time I saw you you and I were floating together at zero we were yeah with your girlfriend back then now you’re a fiance congratulations thank you yeah we were floating high it was so fun yeah yeah did you enjoy your zero g flight it was the most unbelievable experience I mean like going to Antarctica seeing the gorillas and the zero g flight were top of the list experience that’s the way to romance girl off her feed literally uh so you know we’re gonna dive into the idea of longevity and slowing stopping aging I want to ask you about what you think around the idea of reversing aging but um how long have you been well let me ask you a different question how long has the conversation about longevity really been vibrant out there in the world because it feels relatively new feels new yeah I mean I think you know clearly everybody’s been thinking about the fountain of Youth since Methuselah
[00:03:02] yeah it’s been a few thousand years the holy grail and all that and everybody’s looking for The Elixir and all the Alchemist of old we’re all looking for the source of longevity so this is not a new idea but I think medicine has really ignored the idea that we could do anything about aging and it’s not been a subject of research it’s not been a subject of exploration from any rigorous point of view and so it sort of was on the back burner as a sort of non- entity until recently when billions of dollars sort of point into the longevity research field and we started making discoveries about the root causes and how we begin to think differently about this so I think we’re in this extraordinary moment that we haven’t been in before and I can see you know even when I when I wanted to publish this book young forever I said to my publisher I want to write this book this was like you know three or four years ago he oh no it’s not a Hot Topic most of these books don’t do well and I’m like listen listen I know what’s going on and I can tell you that that this is going to be very big and it is I mean is it fair to say that uh I don’t know 5 years ago maybe Seven 8 maybe it was 10
[00:04:03] that if you were a credible physician or scientist talking about slowing and stopping and even reversing aging that it would have been a black mark against you absolutely I mean even talking about reversing disease is a black mark against you as can I reverse heart disease can you reverse diabetes can you reverse dementia no but actually yes yeah so I think medicine’s really in this cataclysmic change this Paradigm Shift where the old ideas of what we thought were true about disease are shifting and now we’re understanding the underlying mechanisms of things that go wrong that underly all disease and so that’s the exciting part of aging research is it’s pointing to what I’ve been looking at for a long time which is the body as a system it’s systems theory systems biology systems medicine clinically applied through the lens of functional medicine but most of most of the practitioners have no education in this and we’re learn reductionist medicine which you did and I did in a medical school yeah I mean so I want to define a few things uh function medicine
[00:05:00] what is that and you’re I mean you’re credited with being one of the fathers one of the individuals who have been speaking about that for for for many years uh I know certainly the noisiest well well and and many are following I mean we’re incorporating that into into Fountain life um so what is functional medicine well I always joke I say it’s the opposite of dysfunctional medicine at a high level it’s really about understanding the body as an integrated ecosystem where everything is connected and everything is determining everything all the time so it’s about looking at root causes it’s about treating the system not the symptoms it’s about understanding the why not the what not not what disease do you have and what drug do I get but why is this happening and how do I understand the biology underneath it so it’s it’s very much um taking sort of the advances that are happening in sistance biology and sistance medicine and trying to create a clinically useful methodology ology to
[00:06:00] apply these ideas and that’s what it is and it’s not it’s not a new specialty it’s not a new sort of alternative therapy it’s basically a new methodology for interpreting data through the lens of the body as an ecosystem where you have to look at root causes and you have to treat the body and create health so I mean it seems kind of obvious it’s obvious right it’s obvious I mean it’s really the science of creating Health as opposed to treating disease yeah and that’s interesting right because most of medicine we talk about health care but it’s really sick care and you and I have jammed on this uh much it’s like the system out there you know unfortunately sort of perpetuates chronic disease and only pays attention to you after you’re sick right one of the things I I I think that’s interesting is the body doesn’t a damn good job at hiding disease yeah I mean I say the disease is the body’s best attempt to deal with a bad set of circumstances you Reas those you remove those circumstances and the body has this extraordinary powerful inate healing
[00:07:00] system that rep repairs regenerates renews and that’s what we learn how to activate in Long in longevity medicine we’re understanding how to activate these ancient longevity switches that are embedded us that are supposed to Keep Us Alive and healthy as opposed to turning on all the disease switches which we do through our modern lifestyle yeah I mean so let me check this out with you because it it seems amazing that people don’t realize this you know people think when they got sick it happened that morning right right so uh you know we when you have symptoms of cancer uh depending which cancer it is it’s really later on right stage three stage 4 that you have a physiological response and you’re in pain or you look you look bad and you’ve missed everything at stage zero stage one stage two I remember someone said if you have Parkinson’s which is a loss of of neuronal function in substanti that it only gets you only have the parkinsonian uh trembling when like 70% of the neurons are gone so your body is constantly countering this
[00:08:01] and and trying exactly but so if you don’t look you don’t find you don’t find it right the baloa heart study which looked at kids and plaque in their arteries found that kids as young as you know 10 8 nine were having plaque in their arteries and that predicted their wow evidence of their heart disease and risk later on so these diseases start very early I mean even in utero in the epigenetic environment in which the baby is bathed from what the mother’s doing her diet her lifestyle Expos toxins all determine the risk of obesity diabetes heart disease cancer even before birth so we we actually now know that the exposome which is the sum total of all the things we’re exposed to in our life whether it’s our mother’s diet or stress or traumas or toxins or diet or lack of exercise all the things that are washing over microbiome are driving the changes that lead to chronic disease so 90% of chronic disease is caused by the exposome not the genome and even single Gene disorders like can’t be modified
[00:09:01] through lifestyle I mean it’s crazy story I was in a blue bottle of coffee the other day and I walked in this guy goes Dr hman Dr like hi he’s like you saved my life I’m like I never met you he’s like yeah well I have sick of cell anemia and I started following the changes in diet and cleaning everything up and I was going from having a Sickle Cell crisis every month to maybe a mild one once a year W and I’m like wow that’s a sing that’s like having Down syndrome and like yeah fixing it and so even single genus hor can be modified by the environment that is that is spectacular I mean what what brings us here together at this moment is your new book and let me just take a second uh to to shouted out Young Forever the secrets to living your longest healthiest life um sounds like a plan it it sounds like you know it’s like listen I let me let me jump in here how long do you want to live I want to live as long as I can do whatever the freck I want to do I want to be able to ski ride horses make love hike do all
[00:10:00] the things that I love to do and if it’s 120 or 150 or 180 I’ll keep going until I’m done so I I think realistically for me I I think 120 is a good Target I think for sure I’m going to get to 100 I I mean my dad and my mom got to like 90 and they they ate crap and they smoke when they were younger and my mother always just say whenever I get the urge to exercise I lie down till it goes away so know I think I got I’ve been exercising some 14 and I’ve been steady at it and I’ve been eating well pretty much most of my life so I think uh you know I might have had two or three Cokes in my entire life yeah that’s that’s that is fascinating I mean and biologically I’m 43 so you know even though I’m 63 chronologically according to the DNA methylation test I’m 43 which means you know at least another you know 60 years and that gets me to 120 so and we’ll we’ll get in we’ll get into this because I you know the Challen the thing
[00:11:01] that most people don’t realize is if you can add uh 30 healthy years onto where you are today during those 30 years the breakthroughs we’re going to see are extraordinary yeah you know it doesn’t like science isn’t like stopped and taken a break for 30 years it’s it’s accelerating and so the breakthroughs that we’ll see in a whole range of things we’ll we’ll talk about um so the book Forever Young Young Forever Bob Bob Dylan was the forever sorry another Jewish guy but anyway so uh Young Forever is uh is out on pre-order now and depending when you’re listening to this podcast it may be available on Amazon um and the pre-orders have have shot through the roof yeah uh what’ you say it was 10 tenfold every other book I’ve done which is all done very well that’s awesome well uh I’m I’m excited to uh to be able to support you’re going to be coming and speaking at abundance 360 this year which I’m really excited about um let’s
[00:12:01] talk about why you wrote this well I mean aside from the fact that I’m getting older and and I’m you know everybody’s favorite radio station is wifm which is what’s in it for me I I felt that you know it was important to write this book Because as I began to look at the the field of longevity research and Longevity science I felt like there was something missing and and what’s what what isn’t missing is this reimagination of disease according to the h marks of Aging which we can get into what those are what they mean and we’ll we’ll dive into that but these Hallmarks of Aging are the things that seem to go wrong as we get older that we can influence and reverse and literally reverse our biological age and that are are the reasons why we see all the diseases from heart disease to diabetes to cancer to dementia all the age related diseases are the result of these fundamental biological processes that go arai now what what what what that is is a huge advance in understanding of targets for treatment whether it’s
[00:13:01] through Pharmaceuticals or lifestyle or meditation or stem cells or whatever but the the truth is that what was missing was the question of why why do these things go wrong what is the cause of the Hallmarks so the Hallmarks are the cause of disease and diseases are the cause of Aging what’s the cause of the Hallmarks and so functional medicine gives us a way to think about that and it’s really comes down to really two simple questions that I learned from my mentor Sid Baker which is you know what do you have too much of that your body doesn’t like you need to get rid of toxins allergens microbes stress poor diet Etc and what are the things you need to thrive what are the ingredients for health the right food nutrients the right balance of hormones light a clean water exercise sleep connection meaning love purpose all these things are the ingredients for health so you’re either dying of too much of something or dying of not enough of something right and so that was what I wanted to highlight was was take a look at where the longevity field is what what actually could be
[00:14:01] helping it to actually even accelerate further the results that people get from a biological standpoint and how do we not just go back into a reductionist model of treating the Hallmarks of Aging with reductionist therapies this episode is brought to you by levels one of the most important things that I do to try and maintain my Peak vitality and Longevity is to monitor my blood glucose more importantly the foods that I eat and how they Peak the glucose levels in my blood now glucose is the fuel that powers your brain it’s really important High prolonged levels of glucose what’s called hypoglycemia leads to everything from heart disease to alzheimer’s to sexual dysfunction to diabetes and it’s not good the challenge is all of us are different uh all of us respond to different foods in different ways like for me if I eat bananas it spikes my blood glucose if I eat grapes it doesn’t if I eat bread by itself I get this prolonged spike in my blood glucose levels but if I dip that bread in olive
[00:15:01] oil it blunts it and these are things that I’ve learned from wearing a continuous glucose monitor and using the levels app so levels is a company that helps you in analyzing what’s going on in your body it’s continuous monitoring 24/7 I wear it all the time really helps me to stay on top of the food I eat remain conscious of the food that I eat and to understand which foods affect me based upon my physiy ology and my genetics you know on this podcast I only recommend products and services that I use that I use not only for myself but my friends and my family that I think are high quality and safe and really impact a person’s life so check it out levels. l/ Peter give you two additional months of membership and it’s something that I think everyone should be doing eventually this stuff is going to be in your body on your body part of our future of medicine today it’s a product that I think uh I’m going to be using
[00:16:01] for the years ahead and hope you’ll consider as well so when I think about why we age I sort of think go back 100,000 years ago when we were getting pregnant at age 12 or 13 and having a baby and by the time you were 26 or 27 you’re a grandparent and before food was abundant before you know McDonald’s was around the last thing you wanted to do to perpetuate the species was steal food from your grandchildren right and so there was no Advantage for you being around longer than age 30 at that point in fact it might have been a disadvantage I’m just wondering you know and there was never any selective pressure to I mean I think if if we could reproduce into our 80s 90s hundreds that we would have been living longer does that make Jager had a kid at 75 Picasso had one I think at 80 true women is harder but yeah I mean I
[00:17:03] so it’s it’s interesting you know you you refer to the way we currently age uh gradual decline increased illness chronic disease uh as abnormal yeah um how should we be aging what is what would you consider normal well you know Peter I I um you look around and you go to the average hospital or you know see old people which we kind of hide them in this culture which is very strange hospitals are a terrible Place terrible place for old people to be totally but but we see decrepitude Frailty disability disease and and People’s Health span is far shorter than their lifespan maybe the last 20 years of their life are in poor health that means your health span’s let’s say 60 but you live to 80 that means you’re you’ve lost 20 years of of Health span and and that’s what we come to think of as normal in this culture but I’ve been to places like Sardinia where people are 100 years old or 95 years old and they’re still hiking five miles up the
[00:18:00] mountain and straight up as an arrow and booming voices and clear minds and I’m like this is impressive so I think I think we we come to accept what we see around us as normal but it’s really not and and there are many examples around the world where people are practicing Habits by default not because they’re into longevity but just by default their cultures have created an environment that promotes longevity and as soon as they move to a Western World they get the same rate of death and disease as we do so these are the Blue Zone blue zones yeah like I was in Sardinia and ni Korea and you know um and ni Peninsula and Costa Rica I mean there’s a guy like who’s like riding his horse straight up an arrow at 101 years old in Costa Rica I’m like man most people even wouldn’t wouldn’t want to walk around the street without a walker at 100 years old let’s jump up on a horse you know and so is it all about just lifestyle and and diet and uh mindset what is it what are the principal elements here cuz you we talk about the Hallmarks of Aging which I I do want to get into these feel like
[00:19:01] cellular subcellular physiological uh elements of uh of systems running down right entropy M um yeah but enty can be get accelerated or decelerated depending on what you do if you put energy in a system you can change entropy right entropy happens without putting any energy in a system and the and the the reasons I think that we see this sort of acceleration is because of the habits we have and the lifestyle we have but if we actually change those and look at what are the biggest drivers for these Hallmarks of Aging it’s food you know I think there’s the the hierarchy they’re not all created equal these Hallmarks and one of the most important is this deregulated nutrient sensing which is how we sample the food we’re eating and how it influen these longevity switches which there are four two of them basically detect too much stuff and the other detect too little so mtor and Insulin signaling detect too much you know protein and sugar and carbs and Insulin does the
[00:20:00] same it’s more mostly sugar and carbs and mpk and cerin detect not enough scarcity and then they get activated so when the when these switches are properly managed and it’s not like you can have them all on or on off I think a lot of people get confused oh Mt is bad let’s shut off M well no if you do that you’re going to end up without any muscle or you to synthesize proteins so if food is the biggest driver and so when you look at our diet it’s the incredibly high amounts of starch and sugar and processed food that we so I want to I want to hit on all of these during the course of this conversation uh for folks who are listening and want to take away you know real nuggets that can change their life because it it doesn’t take a lot to make a substantial change in your life and i’ I I’ll share mine but I want to hear yours and what you’re teaching here so let’s let’s hit on food let’s begin with food right now cuz you know the idea of food is medicine I’ll begin with the number one thing I’ve learned to appreciate is sugar is a poison yeah yeah it really is
[00:21:00] you know well the dose makes the poison right so having a little bit of sugar is not going to kill you but it’s the fact that we eat the equivalent of about a pound a day per person of sugar and flour and below the neck sugar and flour in your body are the same in fact the glycemic index of bread is 100 that’s the gold standard sugar is 65 which is better than bread that’s because it has fructose which lowers the doesn’t Spike glucose but that it basically bread and sugar are the same and we eat about 152 lounds of sugar and 133 pounds of flour on average per person that’s average now I’m not having that much so some people having a lot more and that’s driving the fact that we have you know 93% of Americans that are metabolically unhealthy which means they have high blood pressure high cholesterol high blood sugar or they’re overweight or they have had a heart attack or a stroke that’s like 6% of us basically or 6.8% of us are in good metabolic Health that’s terrifying to me and that’s driven by our diet primarily so you know someone once said that sugar is more addicting than C cocaine um and you know
[00:22:00] whether that’s ever been scientifically proven or whatever it’s in rats it’s it’s addicting I just you know every year uh with my abundance Community I do a 22-day sugar fast right and the entire Community goes on in a WhatsApp group and we drop all sugar and high glycemic index Foods no pasta no rice no bread and so forth and it’s difficult in the beginning right but when you’re doing it with others it’s achievable and towards the end um you’re off the addiction people stop wanting it yeah yeah so I’m in that I’m in that phase now I’m C you know for me it’s all about high value protein and plant Foods I mean so what if you’re not eating bread pasta rice sugar desserts and so forth what are you eating well that’s great question I think I think if you look at the science of of levity there there are like many cultures with many different diets whether the innu or the Messi who eat primarily animal based diets or you’ve got you know maybe cultures where they eat more plant-based
[00:23:01] diets like in okanawa but they still have pork and they still have meat I think it’s really about the the quality of the information you’re putting in because you know as we talked about the these you know and David David Sinclair talks about the information Theory of Aging food is information and it’s signals so everything that you do whether it’s what you eat how you move what how you sleep your level of stress toxins your microbiom all is washing over your biology and creating inputs this is the exposome that influence everything that’s happening and the and the remarkable thing is Peter the rapidity of change of your biology when you change those things is so fast like you could be type two diabetic on insulin and in three days you’re off insulin you know in three months you’re you know makes your blood sugars normal and you reversed all your diseases so that’s the power of food and so when I think about food it’s about having high amounts of these plant-rich phytochemical diets and I think some people argue with that
[00:24:00] but should be a carnivore but I’m not sure that’s the best idea I think high quality protein is really important this is a highly debatable subject in longevity because many longevity experts are talking about you being vegan or actually eliminating animal protein as a way to extend life and and that really comes from this whole theory about mtor being u a problem and that we need to inhibit mtor which means B million Target of Rapid we’ll get into rapid but the idea is that this this longevity switch is in every cell in your body when you overstimulate it it creates over stimulated by eating too much protein okay or eating all the time protein that it will cause overgrowth of tissues and Cancers and heart diseases and all the all the problems that we see with aging the problem is it’s like anything else you know if you inhibit it all the time you you waste away and you fail and you die like if your calorie restriction which is what this does induce mtor inhibition right calorie restriction is the thing that actually
[00:25:00] everybody agrees will lengthen your life by a third if you eat a third or less calories you’ll be miserable and scrawny and have no sex drive and your hair’s falling out but you’ll live longer the question the big hack is how do we mimic calorie restriction well the idea is if you you don’t you know stimulate mtor with high levels of animal protein then you can extend your life and there’s some rationale to that but you also need muscle because muscle is the currency of longevity and if you don’t have muscle and and we’re going to get to that because I’m on a right now for me my biggest number one objective is muscle growth yes I am like I’m like in the gym constantly um you know and I’m taking my creatin but I’m also I’ve also massively increased my protein intake yeah so I want to understand where you are cuz this is all you know I take R mein so there’s this like increased animal protein working out ROM and try so this triangle here how do you slow it down explain it to folks who understand all those terms but and what
[00:26:00] do you recommend at the end so it’s the goldilux problem you want it turn it on so you can build muscle you want to turn on what mour okay and you also want to give it a break so you can do cleanup and repair so think about your body has own recycling cleanup mechanism it’s called autophagy which means self-eating self-cannibalism and it’s basically like a little Pacman that runs around and gobbles up old proteins and parts and I mean think of it if you’re starving your body still needs to get proteins and it still needs to do stuff and make things but if you’re not eating what are you going to do so you basically go around and you recycle all the old parts and you make new stuff which is basically what your body does it’s brilliant and the way it does it is through this process called autophagy which is essential to clean up prepare renewal regeneration and also activates all these other longevity Pathways like reducing inflammation increasing mitochondrial function so everything you need to do to survive if you’re starving so you don’t die it kind of turns it on which is great and that’s an important thing to do every day so you can do that by not eating eating for 12 hours between dinner and breakfast if you want
[00:27:00] to go to 14 that’s great so that means eating at 6:00 and night and having breakfast at 8: in the morning that’s not a hard thing to do right or 10 if you want to do 16 hours so that’s that’s a really simple way every day to induce autophagy the other is to um activate mour in the right way which means not eating all the time like not eating you know bed night snacks and flooding with all this stuff and then eating a big load of protein in the morning when you wake up in a fasted State and that and my favorite way to do it cuz you know I don’t necessarily want a steak for breakfast is I have a I have my healthy aging Shake which I talk about in the book Young Forever essentially it’s got regeneratively raised goat way I use i s of used some other pumpkin seed powders just to little plant proteins in there and I and I put in creatin I put in something called uthan a which is an incredible mitophagy compound that comes from Pomegranate and helps build muscle and a few other things like adaptogenic mushrooms and you know some some things for my gut and I kind of make it like a healthy shape but basically you’ve got
[00:28:01] this you know 30 40 grams of protein in the morning to kick you off yeah to kick you off and then you know having 30 at least per meal usually you know this is the problem with protein if you look at the data we say oh you should eat8 grams per kilo this is the RDA now that people don’t understand what that is that’s the minimum you need to not get protein deficiency like how much vitamin C do you need to not get scurvy m like 60 milligrams how much V you know how much vitamin D do you need to not get rickets 30 units well how much vitamin D do you need for Optimal Health maybe 2,000 4,000 right so it’s very important to understand what these are and so when you’re and particularly older it actually is important for you to eat more protein because there’s something called anabolic resistance meaning it’s harder to build muscle and the worst thing you can do is not exercise throughout your life and then end up you know at 65 being the same weight that you were when you’re 25 but you’re twice as fat because your all
[00:29:01] your muscles get marbled like a big re wagu ribey and then and then they’re metabolically super unhealthy and drive inflammation low cortisol low testosterone I’ll put a I’ll I’ll put a a fine point on this we’ll come back to it later on on exercise but the the number one correlate between length of life and Longevity is your muscle mass absolutely right and so there’s a number of reasons thought first of all uh if you are older and you are you fall and break your hip or your pelvis it’s a like 70% of people over the age of 65 who have that fall die within a year it’s crazy my father passed that way terminal cancer yeah it’s it’s it’s awful so you need the muscle mass to be able to hold yourself from falling and having that accent but also muscle mass uh is a supply of stem cells uh and and blood uh blood volume where your metabolism is and yeah and so ultimately you want want to maximize your muscle mass so um if you’re in your 20s 30s 40s
[00:30:02] go for it if you’re in 50s you need to put the time in yeah yeah that’s true and I think I think when I just want to kind of put a point on this people say you know you know you can do this with plant proteins and what I typically found is that people who are vegan who are jacked and I’ve studied this they actually eat a lot of process plant protein so they actually have to supplement with plant protein and you have to eat enormous amount I was just in Rwanda and we saw the gorillas now gorillas are huge and they’re and they’re vegans they’re vegans and they’re ma like they’re massive and I’m like what do they eat I was like what do they eat they eat 55 pounds of food a day they can extract from that plenty of protein but they have different digestive systems but they have digestive systems are like 10 times longer than ours like huge and they’re big you like these giant bellies it’s not because they’re fat is because their their intestines are enormous because it takes forever to digest all this stuff and extract the food and we have they have much longer large intestines where you can start to sort of ferment and and
[00:31:01] break down these foods and start to absorb them so we we have shorter uh intestines we have um you know the ability to actually use animal protein which they they don’t really they they eat insects but they’re massive and the key about muscle building is you need a certain amount of a particular amino acid called Lucine now Lucine is what we call rate limiting amino acid it means if you don’t have this amino acid it’s hard to turn on muscle synthesis it’s like turning on a light switch so plant proteins are typically low and loosing so you can get enough by eating tons of plant protein but you need like a lot more than you could possibly eat you’re not going to eat 55 pounds of food a day and so you know especially as you’re older you need about the size of your palm depending on your if you’re Shaquille O’Neal or if you’re a little lady it’s going to be a different Palm size of a protein but basically you need probably one 2 to 1.6 even 2 gam per kilo if you want to build muscle and get strong stronger and you need to have high Lucine protein now you can take plant
[00:32:00] proteins and supplement with Lucine you know I call them like jacked up plant proteins and that’s fine if you if you are committed vegan you want to do that but you can’t ignore the fact that you’re going to have to eat a lot this processed proteins and that and that meat has you know carnosine and also creatine and and carnitine which are incredibly helpful compounds that are not in plant proteins that are required for so let’s go back to what do you what do you eat right now personally personally yes well my day if like I’m at home I’ll have like a my healthy aging Shake I’ll usually have a 14-hour fast minimum I’ll usually work out yep do band resistance training which is great so I can do anywhere don’t hurt myself and then I have my healthy aging Shake yep well actually I do some hormesis practice first which is essentially uh uh Steam and then an ice bath and then and then and then I have my shake and I take my supplements and then uh lunch can be a combination of things but it can be usually a salad with like protein so put in sardines or can salmon or like that nuts and seeds avocado pumpkin seeds so do a lot of fat
[00:33:02] and protein and veggies and then dinner will typically be you know grass or regally fed beef or lamb or organic chicken or past chicken or different kinds of fish that are low in mercury and then I’ll usually have like maybe I I’m I’m kind of very low body fat and I have a I don’t do well if I don’t need a little bit of carbohydrates so I have like a Japanese sweet potato all you have some side of sh mushrooms and lots of high quality protein and plant just Basics and again going back to will I have a piece of chocolate occasion yeah but but still it’s it’s minimizing uh minimizing sugar intake yeah and it’s um uh you know let’s talk about the impact of sugar it’s an inflammatory agent right it it like it it it makes all the proteins in your bloodstream sticky yeah I mean so let’s just walk through it so when you eat sugar what happens or when I say sugar I mean any kind of starch that that will raise your blood sugar you produce insulin and insulin is a special kind of hormone
[00:34:01] that’s produced by your pancreas that is designed to put blood sugar into your cells but but when you have high levels of sugar you have to make more insulin and Insulin not only drives the fat into the fat cells to store but it also shuts off the release valve so you can’t actually burn the fat so it shuts down lipolysis which is the burning of fat it slows your metabolism down and it increases your hunger hormones so your hungrier you’re gaining weight you can’t burn the fat and your metabolism is slower so it totally screws you up and then it produces the special kinds of fat cells in your belly called adapin adipocytes which are producing adipocytic kindes which are inflammatory compounds so you basically have a fire in your belly spewing out all this inflammation throughout your body it lowers your hormon so males their testosterone drops way down their sex dve and function goes down women get all kinds of other hormonal disregulation affects your brain you get um increased cortisol and adrenaline with sugar and
[00:35:02] cortisol causes literally shrinkage of your hippoc campus which is the memory Center so it’s just it’s just bad news and then and then it does this thing which which we we you were just hinting at which it it kind of the too much sugar goes around and and forms Globs with proteins called glycation products and when you measure hemoglobin MC which is what we do to measure how your blood sugar is controlled if you’re diabetic you get high levels of these glycated hemog Lins but it happens to all these proteins it happens in your brain they’re called ages literally the name of it is called ages Advanced glycation end products and they bind a receptors called rages so you’re aging and raging when you eat sugar yeah and and really just driving heart disease and uh and neurogenerative disease it’s just it’s just bad stuff the human body call type dementia now type 3 diabetes most cardiovascular heart disease is driven by metabolic syndrome pre-diabetes the lipid panels that are the worst are the ones that are really driven by too
[00:36:00] much sugar and starch not fat and uh of course diabetes you know I think and cancer people just realize yeah it’s the fuel for cancer uh that we never had sugar as we were evolving 100,000 years ago this is a recent development as is all the food companies that are pushing on us uh so if if I could say if you if you remember nothing else from this podcast minimize sugar and maximize exercise which everybody knows already it’s not like you know break through science but it’s like reminder try it yeah you can take all these supplements do all these hacks take all the stem cells you want but if you’re if you don’t have the basics right you know a brief note from our sponsors let’s talk about sleep sleep has become one of my number one longevity priorities in life you know getting eight deep uninterrupted hours of sleep is one of the most important things you can do to increase your vitality and energy and increase the health span that you have here on Earth you know when I was in medical school years ago I used to pride myself on how little sleep I could get
[00:37:01] you know used to be 5 5 and 1 half hours today I pride myself on how much sleep I can get and I shoot for 8 hours every single night now usually I’m great at going to sleep if I’m exhausted you know I’ve worked a hard day I’m right out but if I’m having difficulty and it occurs I’m having insomnia or my mind’s overactive and I need help to get that 8 hours I turned to a supplement product by life force called Peak rest now Peak rest has been formulated with an extraordinary scientific depth and background includes everything from long lasting melatonin to magnesium to L glycine to Rosemary extract just to name a few this product is about creating a sense of rest and really giving you the depth and length of sleep that you need for Recovery it’s a product I hope you’ll try it works for me and I’m sure it will work for you if you’re interested go to myli force.com back/ SL Peter uh to get a discount from life force on this product but you’ll also
[00:38:01] see a whole set of other longevity and vitality related supplements that I use we’ll talk about them some other time but in terms of sleep Peak rest is my go-to supplement hope you’ll enjoy it go to myli force.com Peter for your discount all right we talked about the Hallmarks of Aging how many do you uh do you believe there are yeah I sort of Imagine remember there was like nine hallmart nine original ones yeah I think I added one okay add one but I added one called the microbiome I think the gut plays such a huge role increasing wow we know that’s been another area of explosive knowledge so let’s pick a few of them that are your favorites and talk about them well I think the deregulated nutrients testing is so important because you know um so by the way the nine Hallmarks of Aging now with 10 with with Mark’s microbiome these were what are the underlying causes of why we age that’s right and I just go listen through them quickly so we can talk about it briefly
[00:39:00] but there’s the the nutrient sensing problem which leads to um problems with these four longevity switches which is insulin too much insulin sugar mtor which is over stimulation with too much you know food in general and protein uh cins which are really important in DNA repair which which if you’re always eating never get turned on and and that’s why we talking about NAD uh ampk which also is is regulating glucose and mitochondrial function that’s what people are taking metformin for to sort of regulate that so these are really important and I talk a lot about them in the book then the next one is um that we see is thing and in no particular order there’s telr shortening which are little caps at the end of your uh chromosomes that open up so you can basically replicate like a copy machine your DNA and we replicate like I don’t know some quadrillion amount of times for our life it’s ridiculous but sometimes that goes wrong and you end up or shortening your tele Mir and you end up with shorter life because you have shorter telr and that’s highly influenced by your lifestyle what you do uh ccent cells also known as zombie cells zombie cells
[00:40:01] are produced in part sometimes by this problem DNA replication that goes wrong and cells instead of being like exploded and dying we call apoptosis they turn into these zombie cells that never die and run around your body sping inflammation and kind of almost infecting other cells and so you get this runaway ccent inflammation and there’s some really cool things that are out there that can can regulate those some compounds like fistin from strawberries there’s things like hyperbaric oxygen therapy this been shown to you know kill zombie cells there’s all these sort of good things about killing zombie cells um and then uh we have mitochondrial dysfunction the mitochondria are the cellular energy powerhouses and when those go wrong we just lose energy why does a three-year-old run around like a You Know Jack Rabbit and you know 90-year-olds like moving super slow it’s because their mitochondria are running at different rates they’re less mitochondria they’re poor functioning mitochondria so keeping your mitochondria healthy is a key part of healthy aging there’s also proteins that get damaged we just talked about that the the glycated proteins and you get all proteins are threedimensional
[00:41:01] structures have to be you know are they like the information super high with your body and there’s peptides there’s proteins and they have to be functioning in the right shape and the right size and in the right kind of amino acid sequence and when they’re not right they cause all kinds of damage and you get these old funky proteins and so things like um saunas for example increase heat shock proteins in your body which help kind of fix these damaged proteins increases autophagy helps that um and even uh transfer plasma exchanges where you kind of filter out the old blood and the plasma you can get rid of a lot of this stuff so there’s all these cool therapies that are coming to Vixie we also see um in addition DNA damage so DNA damage is something that happens all day you got a thousand 100,00 little cut cuts a day and your body has a whole DNA repair system yeah that TNS suit TNS that are activated by NAD and by the right diet and screwed up by Sugar by the way and and those uh mechanisms you know might miss a couple here and there to
[00:42:01] repair it’s amazing it does as well it does but there’s ways of improving that and then we have also the tiring of your stem cells your stem cells kind of poop out stem cell exhaustion yeah so you know that that also has to do with um our lifestyle and so forth so many ways to sort of activate your stem cells there’s some really cool things looking at you know I’m not going get into it’s kind of wacky but like using different kinds of light and stuff in your pineal gland to activate different stem cells and harvest them and they’re doing the stuff in Costa Rica it’s kind of wacky but um that there’s ways of dealing with that uh and then we also have um the the problem of inflammaging which is in a sense the final common pathway for that either causes or is a consequence of almost all these things so inflammation in the body is is driving almost all the chronic diseases of Aging whether it’s arthritis or Dementia or cancer or heart disease or diabetes or all these are inflammatory problems and and so we we have to understand the cause of inflammation we have to become an inflammology and if you fix a lot of
[00:43:01] these other things like you know and some we can’t do anything about right we we live in a sea of toxins like you know 200 years ago we didn’t have all the crap we make all the petrochemical toxins what was in The Graduate he says plastic that’s the thing right plastic so that’s my pure chemicals and you know heavy metals are more in the ocean because of coal and lead I mean so I see a lot of these things that aren’t people’s fault that are the result to environmental stresses but we can deal with those and so thinking and and the last Hallmark I talked about is the is the microbiome I think I got all 10 I don’t know if I didn’t the microbiome is is this whole ecosystem of bugs in your gut that’s so critical for regulating immunity for regulating cancer risk heart disease risk diabetes uh even dementia your mood everything is controlled by the microbiome and it and you know we may be just carrying a carrying vessel for this kind of glob of bacteria that live in us that is 10 almost 100 times as much DNA as our own
[00:44:02] DNA or maybe more and you’re you’re 40 trillion human cells and you got you know 100 trillion bacteria V and fungi on you yeah it’s quite amazing and and what’s interesting is that we’re now measuring your metabolome which is sum total of all the metabolizes in your blood and and a huge portion of these come from the microbiome and they’re regulating everything so so one of the cool things in the book I talk about is how if you e pomegranate and you have the right bacteria the metabolite of pomegranate is called uthan a and this compound which you have to have the right gut back chair which most of us don’t actually is an anti-aging compound it enhances Fitness V2 Max Muscle ma um uh building and fitness Fitness and also mitophagy without even exercising okay what’s not like uh it all did I miss any I think no I think you hit them all um um uh oh I know epigenetic changes that was the one I missed okay that Dr
[00:45:00] Sinclair that’s a really important one yes yeah because that can I just finish so so the epigenetic one is is is really um a way we’re now understanding that aging occurs at a metal level that your genome is basically fixed and youve talked about this with Tony in your book The genome is fixed you’ve got a certain amount of genes that doesn’t change but what genes get turned on or off which gets expressed is determined by everything washing over those genes you’re expose them like you talk about the piano player and how the piano player can play you know rag time Jazz classical rock on the same genes right and so we we have to understand that most of the insults that we do to ourselves you know too much stress lack of sleep poor diet lack of exercise exposure toxins all these things influence our epome and and we’ll put little little tags and determine which genes get rid or not but those are changeable yeah i’ like I’d like to say listen you got the same 3.2 billion letters from your mom and your dad when you’re born when you’re 20 when you’re 60 when you’re 80 when you’re 100 so why
[00:46:00] don’t you look like you’re ripped when you’re 20 when you’re 80 right what what is different if your genes are the same and it’s not the genes you have it’s which genes are on and off right and that’s Epi from the Greek word above is that control and what we’re seeing is a lot of science this is coming from David Sinclair’s lab it’s coming from George Church’s lab it’s coming from Sal Institute uh about being able to potentially slow stop and reverse aging maybe go back to those earlier epigenetic markers do you believe that’s going to happen yes I mean look we we now for the first time and and clearly needs to be refined but we have a biomarker that we didn’t have to track influences of whatever we want to do whether it’s our diet or lifestyle or medication on our biological age so our biological age is different than our chronological age I’m 63 I was born 1959 nothing can do do about that let’s I go out in outer space and whatever uh I think Einstein would help
[00:47:01] with that but but basically that’s what I got but biologically I’m 43 according to DNA methylation testing so DNA methylation is how our epome is regulated in mostly there’s a few other ways but essentially that’s how our epome is determined and and so we can now do an intervention and see what happens and so in the book I talk about some of the early studies where they’re giving coratin or datinb or whether they’re using vitamin D or whether they’re using a Mediterranean diet and they’re all seeing changes from you know months to years and one of the studies that was most impressive was a functional medicine study looking at a very aggressive functional medicine diet which is is way more than just like a Mediterranean diet but it’s super anti-inflammatory it’s very rich in phytochemicals very rich in methylating compounds combined with a simple Lifestyles things and they found within eight weeks they were able to change their DNA methylation patterns reverse their biological clock in eight weeks by by three years wow so you know there’s this guy who’s like uh this was I might
[00:48:00] have read about this who spent $2 million I know I go there and you know like you know he got he got five years I got like 20 years so I think I think we have the ability to to Really influence these things and then track what we’re doing over time so that’s what’s exciting to me you can use intermediate biomarkers you know like inflammation markers cholesterol and other things which are helpful and insulin levels and hormone levels and all this stuff and I think that’s important but but you know that’s variable you don’t really know what’s happening to your EP genome with that but you can now measure directly the EP genome and that’s what’s so exciting it is an exciting time I mean there’s this concept called Longevity escape velocity which you know of write about in the book I first heard it from Ray KW and Au de gray and um it’s the idea that today science is extending your life for a quarter quarter of a year for a year your Al and that it may be possible at sometime in the future that science will extend your life for more than a year for every year of your Liv so it becomes Divergent and I asked Ry when he thinks uh it’s going to be
[00:49:02] and I asked uh I asked George Church when he thinks he’s going to uh uh do you know what they what they said I I think think I think Ray was like 10 15 years I think George was kind of squishy about it yeah he he was about 15 to 20 years yeah uh do you have a s do you do you believe we’re going to reach that point do you think that science can actually add uh meaningful decades onto our life I think yeah meaningful decades healthy decades is the is the key uh descriptor but I I I do think that there’s some things coming down the road that you talk about uh that that are kind of weird and wacky things that are more sci-fi they’re not the basics that we’re talking about that I think are are safe and effective and it has to do with with genetic manipulation like the yamanaka factors and I think that that stuff’s really interesting to me uh I mean it’s still not ready for prime time but basically this is just Discovery by this guy yamanaka from Japan who won the Nobel Prize for understanding that these
[00:50:00] four transcription factors that seem to help embrionic cells differentiate into their mature cells so how does your nose become a nose or your kidney become a kidney or your brain become a grain like there’s a thing and then it stops it doesn’t just keep developing right and so if you can go back and somehow modify or insert these transcription factors into the body and then have a switch externally that you turn them on so let’s say you’re 50 and your hair’s a little gray your joints are good your erections aren’t so good your muscle wasting a little bit you go oh I’m going to just take this thing and switch it on I’m going to turn back to 25 that that’s not out of the realm of possibility based on my understanding but it’s it’s like I think you know it has a lot more mice and other animals have to try other people so let’s be clear there are the basics today it is Diet it is exercise it is sleep uh it is mindset is important right huge huge right huge you know if if I think if you you can Will yourself to death and you can Will yourself to life yeah and we’ve all seen
[00:51:01] examples about that one of the most exciting uh things that I’ve seen is the data on meaning and purpose if you look at if we cured heart disease and cancer from the face of the planet we might extend Life by 5 to seven years like if we got rid of all of it from everywhere and there was and these are the number one and two killers yes if you have meaning and purpose in life your life extension is seven years yeah if you play tennis it’s seven years too okay good I’m playing once a week and God knows I’m filled as are you with with meaning and purpose and that’s what I teach it’s like the most important thing you can have is be have a purpose-driven life yeah but I do think there’s also the idea of a longevity mindset um that uh and I’m just curious if you have how you think about that terminology a longevity mindset I mean I feel like I have it I mean I I most of my friends are now in their 30s and 40s uh and I do all the same things you do you know it’s bomb down the mountain at you know stupid miles an
[00:52:00] hour or you know ride my bike what I I feel like it’s really an idea the the concept of of slowing down of aging’s idea now things happen like you I have more I’ve had back injuries and I have more little aches and pains but but those but I’ve used regenerative medicine to help me deal with those which we can talk about and I I think for me I I’m feel like I’m just beginning my life I mean honestly Peter I feel like 63 and I finally figured my out I figured out what it takes to be happy I’m like kind of not struggling and suffering and figure out what how to love properly when I saw you with your fiance I was like there is a happy man and a happy couple she was equally uh glowing but it’s it’s interesting right because uh if you have that mindset um uh it’s just the most exciting time ever to be alive it’s my my dear friend Dan Sullivan says it’s important to have a future that’s bigger than your past mhm yeah I think that’s a very important statement because most of
[00:53:00] us you know I can see that some of my friends are like winding down and I’m like why are you winding down I’m winding up I’ve had some people say they’re bored it’s like really oh my God what bored with what do you not realize the Incredible World we’re living into this incredible video game that we’re we’re part of so you know I think about again the the basics food diet sleep exercise mindset the other thing I put on the list is not dying from something stupid all right uh wear your helmet when you’re skiing put on your seat belt uh you’re been an adviser for Fountain life go and have yourself digitally uploaded every year look and see if there’s anything going on because most of us are optimists about what’s going inside our bodies but we don’t actually have an idea what’s going on inside our bodies by the time you feel something it’s too late another stat we wrote about 20 I wrote about in uh in life force I’m curious you’re thinking on it cuz it feels barbaric is is that the delay between there being a breakthrough and it showing up in your Physician’s office is
[00:54:00] like 17 years oh it’s yeah it’s terrible that was from I think a bill fris article in the New England Journal years ago and I I agree I mean I think maybe even more I mean you know it took semov viice who basically was this Austrian physician who decided you know he’s watching all these women give birth and seeing all the people who are women who were taken care of by doctors were dying of childbirth fever but all the women who were taken care by midwives weren’t and he noticed that midwives W washed their hands and he was like maybe we should wash our hands and the doctors the medical committee was you know up in arms they thought this was just heresy they banished him they got rid of him how could you ever imply that doctors be causing their patients harm and turned out he was right we have to wash our hands before surgery you know that took 50 years so I think I think we are unfortunately but why does it take so long what is the mindset that is that is inherent that stops this progression I I think you know uh um Thomas talked about this whole idea of normal science
[00:55:00] which is in his book um the structure of scientific revolutions and he talked about this term the paradigm shift and how hard it is to change paradigms from Newtonian physics to quantum physics from you know kind of creation Theory to you know Evolution from you know Galileo saying hey guys the Earth is not the center of the universe and got put in jail for that you know like it’s really tough to change all ideas and then you know my daughter’s in medical school now and and they’re learning good stuff but it’s still the old Paradigm it’s all sick care it’s like the old Paradigm of disease-based Paradigm and now with with these Hallmarks it’s an opportunity go wait a minute this whole framework of disease is wrong we we cannot be studying diseases we need to be studying mechanisms and causes and then we need to be working on those because if we’re just dealing with basically dealing with the downstream effects of all these causes that we can do think about we’re just like people are I’m going to let’s find the drug for Alzheimer’s good luck with that let’s find the drug to cure heart disease good luck with that we’re better managing it we’re maybe reducing
[00:56:01] deaths we’re having better treatments I mean look at look at this whole treatment for diabetes with OIC this is like makes me so crazy Peter like yes he gp1 agonists are helpful and if you you’ll help you lose weight and help if you’re really Advanced diabetic but I can take someone who’s got a human gol and of 11 and in a few six weeks get them to five with no drugs with food if that’s the best treatment we should be using it I I love this this cartoon that’s uh we’ve all seen on one side uh there’s a line of people and the window says uh uh you know sign up for surgery on the other side there’s a window with no one in line that says you know lifestyle change right it’s like we all want that the pill or the um yeah which is why people are taking Rapa mice and a m foran and and a men and all these compounds for longevity but if you’re not dealing with the basics it’s a waste of time hey everybody this is Peter a quick break from the episode you know I’m a firm believe believer that science and technology and how entrepreneurs can change the world is the only real news
[00:57:01] out there worth consuming I don’t watch the crisis News Network I call CNN or Fox and hear every devastating piece of news on the planet I spend my time training my neural net the way I see the World by looking at the incredible breakthroughs in science and technology how entrepreneurs are solving the world’s Grand challenges what the breakthroughs are in longevity how exponential Technologies are Transforming Our World so twice a week I put out a Blog one blog is looking at the future of longevity age reversal biotech increasing your health span the other blog looks at exponential Technologies AI 3D printing synthetic biology AR VR blockchain these Technologies are transforming what you as an entrepreneur can do if this is the kind of use you want to learn about and shape your neural Nets with go to Dem andis.com back/ blog and learn more now back to the episode all right so let’s actually
[00:58:00] go to some of those uh longevity Therapeutics because there are a number of them people may have read about heard about a number uh I’m using and and and doing uh and I’m curious what your what your thinking is so uh you listed some let’s begin with uh with metformin okay so metformin is a drug that was found in 1957 it’s been used for diabetes forever it it helps with improving insulin sensitive AC ity it has some side effects some GI side effects which sometimes are temporary but also has some long-term mitochondrial issues um there’s a large trial going on called the tame trial targeting aging with metformin and the idea is that if we can use this drug to optimize ampk function amk when it’s properly activated will induce autophagy will help with DNA repair will stimulate sortu will cause um the the uh Improvement in glucose regulation all these things we want to happen with aging but does that mean it’s the right treatment you know like that joke about the the farm Vermont
[00:59:00] farmer he says how’s your wife he goes compared to what you know so isn’t it foring compared to nothing yeah but is it better than lifestyle I don’t think so and here’s why there was a big trial it’s hard to do randomized control trials in medicine and people with large amounts of people in you know with lifestyle it’s just hard but they did this trial called the diabetes prevention trial back in the9 when the food pyramid was big and we were told to eat 6 to 11 servings of bread rice on pasta day and that was the best diet which is a low-fat diet so it was not the optimized diet for diabetes but they took these pre-diabetics and they basically said okay you’re going to get lifestyle or you’re going to get meformin or you’re going to get nothing so nothing you know basically was whatever and then metformin reduced the risk of progression of Diabetes by 31% lifestyle was 58% and that was in my view the wrong diet and so if a crappy diet would work better than this drug shouldn’t we be like doubling down on the sugar stuff and the lifestyle stuff
[01:00:00] because is it going to add is it if you optimize your insulin your insulin level is under two and you’re exercising and you’re low on the car carbohydrates and stuff is myform going to create added value I don’t know I don’t I my got feeling is no and so that’s one I’m I’m on a respectful pause with I don’t recommend it I’m I’m I’m waiting to hear what the tame trial says but I I kind of have a a more of a bias against it because of some of this data do you how do you come out on calorie restriction not severe but limiting your calories per day let’s say your calories are coming from uh from high quality protein and plants um and you’re avoiding high glycemic index foods do you still think you need to limit your your caloric intake well I mean I met this guy once and he was from the calorie restriction society and he wanted to live a long time and I was like calories hanging out with this guy I’m like so what do you have for breakfast he’s like I have five pounds of celery and I’m like uh no thanks and I think you know the the the idea that we can restrict our calories
[01:01:01] to extend our life is a good one but the question is what else happens you know what happens to your hormones what happens to your muscle mass what happens to your mood what happens to your sex drive what happens to a lot of things and they did those biosphere experiments where they where they showed I was there I my my friends were in the biosphere yeah did the Cal restriction and they had improvements in their cholesterol all these biomarkers and everything but they also were not very happy and they miserable and was not great in many ways for their health so I think it’s a mixed bag the real question is how do we how do we find the goldilock solution which is how do we mimic or hack calorie restriction without actually starving ourselves so it could be time restricted eating it could be perod have you tried the uh uh uh the uh fasting mimicking diet prolon yeah so prolon is great and prolin is is a way to eat 800 calories a day for 5 days and and it makes it very manageable very easy to do and and the data is really impressive and volter is doing great work on this and I I think it’s just showing how when we over
[01:02:02] stimulate our all of these Pathways that our longevity switches by food our bodies don’t like it and it needs a break so yes whether you do fasting diet or whether you you don’t eat for 24 hours once a week or you do a three-day fast once a quarter like there’s lots of ways to do it but the the easiest way is just to you know have something called breakfast which means you’re breaking you’re fast which means you don’t eat for 12 to 14 hours every night that that’s just a no-brainer for everybody and I think uh in terms of you know the the amount I don’t think we should be overeating for sure and I think we need to be you know lean and muscular is the best strategy for longevity and if you’re gaining belly fat that’s that’s the death Andel I mean that’s the indication that you’re yeah eating too much of the wrong thing yeah let’s go to let’s go to rapy next so Rapa is you know this compound that was found in rapanui the Easter Island and basically in the 60s these scientists went and they scraped the stuff off the back of
[01:03:01] one of the statues that were delivered by aliens or something I don’t know what and and they found oh maybe this is going to be a good drug compound it was kind of a shitty antifungal and then they they found it maybe has some immune modulating property so it’s been used in transplant medicine it’s not an immune suppressive but it but it it does it does have benefits in reducing inflammation and then people started researching around longevity and finding that it inhibits mtor in fact this pathway mtor which already talks about longevity means Maman Target of Romy so literally it’s named after this drug from rap it’s hilarious it’s great and I think you know the animal studies are very promising the mechanism is really interesting so instead of calor restriction this is a drug that could induce calorie uh restriction without actually starving yourself so it induces the benefits like autophagy so I think taking it at night there’s different people experimenting with it you know I mean I just talked to debach choer he takes you know 6 milligrams once a week there’s people take it 2 milligrams three times a week for five weeks eight
[01:04:00] weeks off there’s a million different regimens we’re all guessing we’re all guessing it’s all a giant experiment it’s all a giant experiment and depending on your your adventurousness and you’re willing for risk tolerance you know you might be willing to try it maybe you want to try it I try it I’m on six once a week yeah so that’s an interesting thing and and it’s it’s uh it it kind of makes sense but I I wonder why six once a week why not more intermittent shorter doses you know what what actually are we kind of basing on I think we need more data we need more human studies and the trials are just beginning now yeah so I I think we need to pour money into that and I you know I think there are there are maybe other compounds that have modulating effects that inhibit mtor and they’re a lot in the plant kingdom so they’re a lot of compounds in the plant kingdom that do this as well all right so we’ve covered uh metformin and rapy let’s go next to uh to exogenous stem cells so uh you one of the things that is very true when you know when we’re born in in utero uh we are basically the the placenta is
[01:05:00] generating stem cells and populating your body and all of the tissues differentiating when you’re born you have the highest percentage of stem cells in your body that you have and as you grow older your stem cell population is all downhill in fact for those wondering you know it’s pretty clear that after you’re mid to late 20s it’s downhill across almost all systems your thymus your stem cell populations your growth hormone everything so we really were designed to live till age 30 to get our uh our children up to reproductive age and then yeah anyway but having said that our stem cell populations drop by 100 to a thousandfold uh as we get older and the idea is could we supplement it to regenerate repair yeah I mean there are there interesting some interesting early data on certain therapies that can induce stem cell production whether it’s hyperbaric oxygen therapy or ozone therapy so there are exogenous
[01:06:00] treatments that without getting a stem cell transplant which is stupidly expensive you could you could actually stimulate your own stimulate your own and there may be more and more data on how we do that through lifestyle and I think there’s some really interesting things around how we can make that happen I do I do think that that you know there’s intermediate steps like exosomes which may be the Active Components in stem cells that are much cheaper that are easily able don’t you have to suck your bone marrow or your fat cells and you don’t have to like go to Panama to do it and so I think those are by the way is this going to be like you know leeches were you know back in the old days like you think they they really used to do that oh my God that’s crazy maybe yeah you know I don’t know I think I think that uh that exosomes are interesting I’ve had a few experience with exosomes one was uh um I had colitis from getting ciff which is a caused by a bacteria that I got after taking antibotic for a root canal it was bad and I was a mess and then I got C and then I got severe ulcer of colitis
[01:07:01] afterwards and through a different my usual tricks weren’t working and then I tried exosomes you okay yeah okay I tried my usual tricks and then I tried exosomes and it literally sort of got rid of it and this is IV exosomes intravenous exosomes and so exosomes for everybody is the product that comes out of a stem cell a stem cell is is a little think of it as a a factory of growth factors and and healing factors repair factors regen micro Ras and it just pumps it out in little vacul of materials yeah yeah think think of it like think of Messengers think of like you know think of like uh the the the the S cells is like a big aircraft carrier and they bring in all the like the special forces and then they the Special Forces go out and do all the work well the FedEx truck and the FedEx package is coming out exactly whatever you want to call it exactly and and exosomes it’s great because you can basically take the placenta you make sure it’s all clean no
[01:08:02] disease or anything and you can culture the lab and you can grow the stem cells in there and then you can extract the exosomes and you can get billions and billions and billions there’s no limit the amount you can get um another thing I had with exosomes was uh when I had a back issue and I had back surgery that went bad and I was having tons of inflammation in my spine cuz I had bleeding in my spine bad news and uh my friend mat injected 30 cc’s of exosomes right up my spinal cord and it was amazing the pain went away immediately uh and and then I had covid and and these of course these are all anecdotal but and I’ve used these with patients as well and seen results and I had severe brain fog depression like I don’t get depressed I’m like wow now I get why people get depressed like you know I had depression my time from like divorce or things like that but like I just felt like physiologically depressed and inflamed and Co affects the brain and causes tons of inflammation in the brain and so I kind of got a shipment to my house and I gave myself an IV because I’m a doctor and it was like boom the
[01:09:02] lights turned on and my brain fog went away my brain came back so I think they have a real value and and again this is the early one of my companies that you know cellularity Bob hurry uh we are producing placental derived stem cells and exosomes and just now entering the scientific studies to look at can we prove the impact it has and yeah you know you have a choice of where you get your stem cells from you can either get it from your own fat your own bone marrow or you can get it uh from a placenta or umbilical cord uh in the afterbirth but end of the day that’s getting it from a placenta or from umbilic cord is not legal in the United States because the science isn’t there so um right now uh when I hear someone’s looking for stem cell therapies I’m sending them down to Costa Rica to regenerative medicine Institute down uh down there with uh with GM Papa exactly and but the science will will bear out the data over the
[01:10:02] next few years hopefully within this decade so we can have it available domestically safely with the science behind it yeah I mean it’s pretty exciting and it’s being used in orthopedic medicine a lot it’s being used by athletes I know when I I had I had uh uh a reconstruction my right shoulder and my left shoulder about 10 years apart my left shoulder after I had done uh uh the Reconstruction I had two different exosome injections and it healed so much faster so fast right yeah I mean I had back pain for 30 years after surgery I was 30 and you know Matt put all this stuff in my placental Matrix with healing factors and exosomes and I’m like sitting here really with no pain which I I couldn’t even sit before without being off I managed it I just dealt with it I massaged I yoga and everything but it’s like now I I was sort of shocked to believe that this field of regenerative medicine has these solutions that you know most orthopedic doctors don’t know about or or scoff at but when I was told I needed back
[01:11:01] surgery and I needed to and I needed to have like metal rods put in and a whole spinal fusion and reconstruction I’d be in bed for a year and I’m like you know I just got back from skiing in Switzerland you know going full blast down the mountain you know so I I I didn’t do that not very good I mean right now one of the things that I’m I’m proud of that we’re doing at at at Fountain life is we’re searching the world for anything that sounds promising and then vetting it to identify is it safe is it low risk is it high high efficacy and then trying to make that available to our members and so hopefully it’ll be uh the exosomes are available the stem cells are not yet domestically yeah um a few other things total plasma exchange tpe now this is fascinating and oil oil changes some might have heard of like you know that’s right that TV show at Silicon Valley and they had this one episode called blood boy where where the Silicon Valley entrepreneur was like getting some young
[01:12:00] guy and getting his blood and making him Younger You Know M Tong used to take the blood of Young Red Army soldiers and transfuse it into himself for longevity you know so but but there’s this bunch of studies that were done on animals that are called parabiosis and essentially what they did was they took old mice and young mice and they kind of wired their circulations together and they watch what happened and the old mice became Young and the young mice so the question was what was it it was it the old mice’s blood that was bad that was you know they were giving to the young like well was going on so they kind of reverse engineered the study a little bit and and they found that if they just did plasma cleaning of the old mice that they would get the same longevity benefits now plasma freis is a a medical treatment that’s been around for a long long time it’s using autoimmune diseases it’s us in various neurologic conditions it’s it’s really a wellestablished medical treatment but it’s being explored as a longevity therapy and and can be done in in ways that aren’t as aggressive like you don’t take your whole plasma out but you can
[01:13:00] take a lader or two out and essentially idea is you’re filtering your blood you’re filtering out all these old proteins and all these inflammatory compounds and who knows what else is in there and whatever you’re put in there and you either throw back some albumin which is kind to Recon your blood by the way your plasma is mostly this protein albumin and some saline and some yeah yeah yeah but there’s all this other gunk in there that seems to we get and I I’ll tell you another story I I had Co second time and I it was kind of rougher than the first and I had terrible postco syndrome of like arthritis so I developed my hand blew up and I was really swollen and painful I couldn’t make a fist and I felt like crap again I went to see Matt Cook and they got this PL freis and they always the blood went went in yeah and literally the next day I was good as new my hand was normal had full energy and I went like to I love hook he’s awesome yeah and I’m like God this stuff is amazing so I I mean honestly I if I had my perfect world I’d get like a plasma
[01:14:00] FIS once a month I do ozone every month I do hyperbarics once a year for 30 40 treatments I mean I would I kind of all right let’s talk let’s go to hyperbarics next so uh all of the experiments in Israel that show if you’re uh if you’re spending like 3 hours a day for how many days like what they did was they took uh people who who were about I think it was 60 people or so they gave them uh I think UH 60 to 90minut treatment at about two atmospheres of 100% oxygen 100% oxygen but actually the protocol was kind of questionable because they I know somebody who knows the Israeli scientists and he was telling me what they did and they basically would would kind of raised um and lower the press the oxygenation so it was not just steady but basically the idea is you go in this pressure chamber that they use for scuba divers who you know come up too fast and it hyper oxygenates your tissues now it’s being used in wound repair people can’t heal a wound or diabetic ulcer strokes and I’ve had
[01:15:00] incredible results of stroke patients although it’s not really approved for that but but it’s being researched used for autism for Alzheimer’s for all kinds of stuff um Lyme disease and when you hyper oxinate the body and you do it under pressure it seems to be very healing for a lot of things and so what they did was they measured telam ears and they measured zombie cells and it had a bigger impact on length T and killing zombie cells than any other known treatment so I think it’s very promising and I just was with uh uh in Dubai with a gentleman who’s the chairman of uh uh DP world and and has a a hyperbar chamber facility there and he you I try to remember exactly the numbers but you have to goiv was it seiv no um it it the the facility name it might it might have it might have been it’s based on this Israeli guys it’s based on called the and they have one in Dubai and one in Florida yes exactly that’s right that’s right and so uh I I gather you go 5 days a week for like 6
[01:16:04] weeks for like 90 sessions it’s 90 days over three months you do like what so you’re in you’re in there for like how long a per session an hour an hour and a half yeah it’s a lot of time it’s a lot of time it’s a lot of time I mean and you’re not sitting there sleeping or reading or working no you could they actually have Mas and you can like read and you can watch yes but you’re supposed to be like actually doing mental exercis mental exercises to to drive things right so you’re you’re assigned work while you’re in there and what he was saying apparently was that uh it brings your neuronal oxygenation level expectations up to a point that when you’re outside of the hyperbaric chambers your brain is is is creating more a larger vascular Supply um do you know what the cause of it is why has more from the mechanism hyperbarics or the brain exercises no Hy
[01:17:00] I’m just one of the one of the concerns I had is you know hyper oxygenation is also bad for you yeah yeah it’s I mean it’s oxidative stress on your on your body yeah so I I feel like the like the uh we may haven’t heard the whole story I think I think this a very important point you bring up because in our minds we think antioxidants Health longevity oxidation bad right and I think it depends and how much and when and with what so so yes you’re getting potentially an increase in oxidative stress but your body in order to heal stuff and kill stuff has its own oxidative stress mechanisms when your white blood cells want to kill something they make hydrogen peroxide ozone like literally and so we have our own like kind of chemical systems yeah yeah so uh the these help us stay healthy and young and kill all kinds of infections so infections are really not happy about the high oxygen and a lot of lowr infections we can have that create chronic inflammation whether viruses or
[01:18:00] whether hsv1 which herpes in the brain for dementia so I think there’s something about the the infection rate I also think that the the um the dose and the length of time matters right if you’re at high 100% oxygen for a long time it’s super dangerous but if you have a pulsed amount for a short time it kicks in the body’s own healing system and this is I want to talk about hormesis we have a few minutes left but I think it’s such a this is this are hormetic therapy so basically the idea of hormesis is what doesn’t kill you makes you stronger and so when when we now live in this perfectly regulated environment it’s 68 degrees we never have to deal with any stresses we always have food and so we don’t we’re not starving we’re not we have to use our bodies which is a stress we don’t have to run from Tigers anymore we we we know we we are have uh it’s a cush lifestyle cush lifestyle and so the truth is as human beings we we are learned to live in in tough environments and we have great systems for dealing with that so
[01:19:01] hormesis is like coal therapy or you know saunas or coal plunges or ozone or hyperbaric oxygen or exercise or calorie restriction or time restricted eating these are all different forms of hormesis low oxygen States hypoxia states which are really a whole another interesting therapy for longevity and so we have all these potential tools to use and I try to incorporate them as much as I can exercise obviously timer eating is easy I do hot and cold therapies whenever I can I did Hot Yoga yesterday like and it was like really hot but I felt so good after I take a cold shower every morning and it’s painful at first and they get used to it yeah cold shower is great ice bath is just tough for me right now I mean you know it’s better if you go from sauna to cold punch it’s better but I think I think these these uh you know Wim Hoff does these whole training programs and a lot you know breath breath work these are different kinds of hormetic therapies and we can induce these in our modern lifestyle in a way that activate
[01:20:00] these ancient healing systems so at the bottom line the message here is that we’re doing everything to screw up our ancient healing systems there’s so much we can do to activate our body’s own in healing longevity repair and healing systems yeah um there’s one last on the list for me it’s cytic medicine so you talked about you know the notion that we have these zombie cells grou men cells you know cells uh there’s something called The haick Limit as you know that cells will replicate a certain number of times and then they should have the decency to die yeah sometimes become cancers sometimes they stick around and pump out inflammatory and there are a variety of these senolytics that are meant to kill these scile cells yeah uh you mentioned coron andab as as one there are others uh do you uh use any of them yes I mean I I take fistin I take coratin I take extract of Himalayan Tarter buckwheat which has all 132 different phytochemicals and bioflavonoids cortin routin asperin all
[01:21:01] these compounds that how many pills a day do you take oh you know it’s a good handful I think I’m it’s not a bowl full but it’s a handful I remember talking to Ray cwi’s wife and she said yeah Ray is a superpower pill taking yeah I’m good I can like I one at a time if I had to do that I would no I take a whole bag full yes I’m up to about 60 right now which is crazy um so a lot um and I I think to summarize you know what you’ve been preaching is there’s certain things that you can do that are basic and are really going back to uh what it is to live a healthy lifestyle yeah yeah you know we talked a lot about a lot of crazy eser stuff that is coming on the Pike but the truth is the the 8020 on this is stuff that is free accessible it’s literally understanding how your bodies were designed and working with them and basically getting rid of the bad stuff
[01:22:00] putting in the good stuff and that’s really why I wrote Young Forever was a road map it’s not you know you know deep dives into all the science although the science is there it’s really about taking the science and and creating an interpretive map for people to design their lives and include what they like and leave what they don’t but build these practices on a daily level that keep you feeling better and younger longer I mean my goal is to die young as late as possible yes I love I love that I love that uh let me ask you for a summation here at the end so those of you uh who are going to go out there and buy Young Forever please do uh those of you who are going to eventually go and buy it please do but in the meantime yeah all right buddy what’s what’s your summation here what should you remember I think the key thing to remember is that is that it’s not that hard that that based on the science we have now we understand the basic causes of disease and aging we understand the basic ingredients for health the signs of creating health and that young forever
[01:23:01] is simply a road map that guides you through how your body works that you were never given it’s like the owner’s manual and you know it’s like you know your car you don’t know all the features you don’t have to use all the things but the basic stuff to get around navigate and do what you got to do you got to learn how to do and and it Maps out what to eat how to exercise how to hack your sleep how to discharge stress how IDE with trauma what the latest and you know most sort of useful nutriceuticals are and supplements are what’s coming down the pike the hormesis therapies that are easy to use so it’s it’s really a practical users guide to your body yeah that’s great uh where can people find you anywhere and everywhere uh just go to uh all the social medias Dr Markman that’s Dr Markman my website’s drhyman.com it won’t be hard to find me all right buddy thank you so much for what you do it’s a pleasure to call you a friend and uh thanks for joining me on moonshots and mindsets my pleasure it’s great let’s do it again we just I feel like we just scratched the surface we we we did we
[01:24:00] got another five or six years of work to to report back on soon take [Music] care