1 00:00:08,880 --> 00:00:12,280 Speaker 1: Everyone, Welcome to another edition of Wisdom Wednesdays, and this 2 00:00:12,800 --> 00:00:16,560 Speaker 1: is the fifth podcast in our series on the hallmarks 3 00:00:16,560 --> 00:00:20,000 Speaker 1: of aging and more importantly, what we can do about it. So, Terry, 4 00:00:21,680 --> 00:00:27,600 Speaker 1: the loss of proteostasis, which basically refers to high well 5 00:00:27,800 --> 00:00:32,720 Speaker 1: we manage our cells proteins, or the proteins within our cells, 6 00:00:33,640 --> 00:00:37,040 Speaker 1: whether we can keep them correctly folded and functional and 7 00:00:37,120 --> 00:00:42,000 Speaker 1: free from damage. So we know that and amino acids 8 00:00:42,000 --> 00:00:45,320 Speaker 1: are really the workhorses of our cells. So the proteins 9 00:00:45,360 --> 00:00:48,840 Speaker 1: are obviously made up of amino acids. But what proteins 10 00:00:48,840 --> 00:00:53,120 Speaker 1: do inside the cell is they build and repair our tissues, 11 00:00:53,680 --> 00:00:58,760 Speaker 1: and they transport molecules, they catalyze essential biochemical reactions and 12 00:00:58,840 --> 00:01:06,160 Speaker 1: do so. But as we age, our ability to maintain protostasis, 13 00:01:06,160 --> 00:01:12,039 Speaker 1: which basically means protein homeostasis or protein balance, that actually declines, 14 00:01:12,640 --> 00:01:15,720 Speaker 1: and this leads to the accumulation of what we call 15 00:01:16,000 --> 00:01:23,679 Speaker 1: misfolded and damage proteins, which contributes to Timer's disease, Parkinson's disease, cancer, 16 00:01:23,920 --> 00:01:28,679 Speaker 1: and general tissue degeneration. Now, the good news is that 17 00:01:28,760 --> 00:01:31,680 Speaker 1: there is lifestyle choices that we can make that can 18 00:01:31,760 --> 00:01:35,840 Speaker 1: slow this process down. And this loss of proteo stasis 19 00:01:35,880 --> 00:01:41,480 Speaker 1: and can actually enhance our protein maintenance and support. So 20 00:01:41,600 --> 00:01:43,039 Speaker 1: first of all, let's do a bit of a dive 21 00:01:43,080 --> 00:01:46,679 Speaker 1: into proteostasis and why it's important. So it is really 22 00:01:46,720 --> 00:01:52,640 Speaker 1: the delicate balance of protein production, folding, maintenance, and degradation 23 00:01:52,800 --> 00:01:55,720 Speaker 1: within our cells. And this system involves a number of 24 00:01:55,720 --> 00:01:59,320 Speaker 1: different things. So the first one is protein synthesis, so 25 00:01:59,400 --> 00:02:03,000 Speaker 1: this is about proteins from the building blocks of proteins, 26 00:02:03,040 --> 00:02:06,760 Speaker 1: which are amino acids. And then we have protein folding, 27 00:02:07,200 --> 00:02:10,880 Speaker 1: so this ensures that proteins take on the correct shape 28 00:02:10,919 --> 00:02:14,440 Speaker 1: to function properly, and the shape of the protein actually 29 00:02:14,480 --> 00:02:18,920 Speaker 1: determines its function. And then we have these protein quality 30 00:02:19,000 --> 00:02:25,160 Speaker 1: control mechanism mechanisms that detect and repair our misfolded proteins, 31 00:02:25,200 --> 00:02:27,040 Speaker 1: and we're going to talk about how we can upregulate 32 00:02:27,080 --> 00:02:30,040 Speaker 1: some of those. And then the last thing is about 33 00:02:30,120 --> 00:02:35,160 Speaker 1: protein degradation, So this is about removing damaged or dysfunctional 34 00:02:35,280 --> 00:02:41,079 Speaker 1: proteins through cellular cleanup mechanisms like autophogy, which you'll talk 35 00:02:41,160 --> 00:02:44,800 Speaker 1: about before, or are Another way to do this is 36 00:02:44,840 --> 00:02:49,799 Speaker 1: something called the ubiquitin proteosome system right bit complex, but 37 00:02:49,800 --> 00:02:54,080 Speaker 1: it's basically cellular cleanup. Now, when all these systems are 38 00:02:54,120 --> 00:02:58,239 Speaker 1: working well, our cells functioning optimally, they remain resilient to 39 00:02:58,360 --> 00:03:04,480 Speaker 1: stress and they can quick environmental changes. But when protostasis 40 00:03:04,520 --> 00:03:08,480 Speaker 1: breaks down, that's when we get these damage proteins accumulating, 41 00:03:08,600 --> 00:03:13,880 Speaker 1: leading to cellular dysfunction, inflammation, and chronic disease. Now, as 42 00:03:13,919 --> 00:03:17,120 Speaker 1: we aige, there's a number of things that interfere with 43 00:03:17,200 --> 00:03:21,320 Speaker 1: this protein balance. So the first of all, first is 44 00:03:21,480 --> 00:03:25,720 Speaker 1: decline in what we call molecular chaperones. So chaperones are 45 00:03:25,720 --> 00:03:29,760 Speaker 1: proteins that actually help other proteins fold correctly. They're like 46 00:03:29,800 --> 00:03:33,760 Speaker 1: the janitors of the cell. So aging reduces the activity 47 00:03:33,800 --> 00:03:38,520 Speaker 1: of these chaperones, increasing the risk of protein misfolding and aggregation. 48 00:03:39,040 --> 00:03:45,240 Speaker 1: And then the second is imperatophogy and proteosome function. So 49 00:03:45,400 --> 00:03:49,560 Speaker 1: autophogy is the process by which cells break down and 50 00:03:49,920 --> 00:03:53,120 Speaker 1: recycle damage proteins, and they actually it's very clever. They 51 00:03:53,480 --> 00:03:57,640 Speaker 1: recycle this stuff and actually use the energy for other 52 00:03:57,720 --> 00:04:02,360 Speaker 1: functions in the cell. And as we age, g starts 53 00:04:02,360 --> 00:04:05,280 Speaker 1: their system starts to slow down, which causes a buildup 54 00:04:05,320 --> 00:04:09,400 Speaker 1: of toxic protein aggregates as we see in Alzheimer's disease. 55 00:04:09,800 --> 00:04:11,680 Speaker 2: And then the proteosome. 56 00:04:11,960 --> 00:04:16,200 Speaker 1: That's another cleanup system that tags and removes faulty proteins, 57 00:04:16,440 --> 00:04:21,000 Speaker 1: and that also loses its efficiency over time. Then it 58 00:04:21,240 --> 00:04:26,240 Speaker 1: interferes with protein balances oxided of stress and inflammation, and 59 00:04:26,279 --> 00:04:29,440 Speaker 1: we talked about inflammating last week, and you see all 60 00:04:29,440 --> 00:04:33,640 Speaker 1: of these things are interrelated, right. So free radicals, which 61 00:04:33,640 --> 00:04:38,719 Speaker 1: you'll probably know, are unstable molecules, they actually damage proteins, 62 00:04:39,200 --> 00:04:43,680 Speaker 1: increasing our cellular cleanup systems. So what we're going to 63 00:04:43,760 --> 00:04:46,440 Speaker 1: do is try and improve the cellular cleanup system and 64 00:04:46,520 --> 00:04:49,320 Speaker 1: make sure it doesn't degrade too much, but then also 65 00:04:49,680 --> 00:04:54,120 Speaker 1: minimize the damage that's coming into the sale. And then 66 00:04:54,200 --> 00:04:58,839 Speaker 1: chronic inflammation then further disrupts this proteo stasis. After we 67 00:04:58,920 --> 00:05:03,000 Speaker 1: have these free radicals, the last thing is the accumulation 68 00:05:03,160 --> 00:05:09,240 Speaker 1: of these protein aggregates. So neurodegeneric diseases like Alzheimer's and Parkinson's, 69 00:05:09,760 --> 00:05:14,280 Speaker 1: we see these abnormal proteins. In an Alzheimer's disease, they're 70 00:05:14,279 --> 00:05:18,560 Speaker 1: called beta amyloid and tauel proteins, and in Parkinson's disease, 71 00:05:18,640 --> 00:05:24,000 Speaker 1: it's alphasin nuclear that accumulates, leading to neural damage. So 72 00:05:24,120 --> 00:05:27,039 Speaker 1: let's talk about the stuff that we can do. First, 73 00:05:27,040 --> 00:05:29,240 Speaker 1: cab off the rank. You'll not be surprised to hear 74 00:05:29,760 --> 00:05:32,400 Speaker 1: is exercise, and it is actually one of the most 75 00:05:32,480 --> 00:05:37,560 Speaker 1: powerful ways to enhance proteostasis and prevent the buildup of 76 00:05:37,640 --> 00:05:41,880 Speaker 1: damage proteins. So here's how it works. We know that 77 00:05:42,080 --> 00:05:46,480 Speaker 1: exercise boosts autophogy. There's a heap of research that shows 78 00:05:46,480 --> 00:05:50,279 Speaker 1: that it boosts autoplogy the cellular cleaner, particularly in muscle cells, 79 00:05:50,720 --> 00:05:53,600 Speaker 1: and it helps to clear out these misfolded or damage 80 00:05:53,640 --> 00:05:58,839 Speaker 1: proteins before they accumulate to onhealthy levels. And we know 81 00:05:58,920 --> 00:06:04,000 Speaker 1: that both high intents and endurance exercise are particularly effective 82 00:06:04,040 --> 00:06:09,120 Speaker 1: in stimulating utopogy, and some research suggests that exercising in 83 00:06:09,200 --> 00:06:14,080 Speaker 1: a fasted ste it can actually enhance that autophogy within 84 00:06:14,440 --> 00:06:18,800 Speaker 1: the muscle cells. The next way that exercise actually helps 85 00:06:19,040 --> 00:06:23,120 Speaker 1: is that it in what we call heat shop proteins. 86 00:06:23,440 --> 00:06:27,359 Speaker 1: So these are these molecular chaperones that I talked about, 87 00:06:27,360 --> 00:06:29,280 Speaker 1: and I've talked about heat shop proteins. 88 00:06:28,920 --> 00:06:30,719 Speaker 2: For years and I love them. 89 00:06:31,000 --> 00:06:34,719 Speaker 1: These are these molecular These are molecules or chaperoons that 90 00:06:34,800 --> 00:06:39,840 Speaker 1: assist in protein folding and repair and basically they get 91 00:06:39,880 --> 00:06:43,800 Speaker 1: RELI exercise and then they run around and look for 92 00:06:43,880 --> 00:06:47,680 Speaker 1: damage proteins and they band them into the correct shape 93 00:06:47,960 --> 00:06:51,880 Speaker 1: and then they hang around the cell to actually protect 94 00:06:51,920 --> 00:06:56,359 Speaker 1: against further damage. So every time you're exercising, you're increasing 95 00:06:56,400 --> 00:06:59,839 Speaker 1: the amount of janitors or workhorses within the cell to 96 00:07:01,440 --> 00:07:04,479 Speaker 1: and that and all these heat shock proteins help to 97 00:07:04,520 --> 00:07:08,360 Speaker 1: prevent protein aggregation, which is that major issue we talked 98 00:07:08,360 --> 00:07:12,160 Speaker 1: about in neurodegenera of diseases. Another reason that exercise is 99 00:07:12,240 --> 00:07:16,160 Speaker 1: useful is it reduces oxidative stress and inflammation. So on 100 00:07:16,160 --> 00:07:19,400 Speaker 1: one side of the ledger it's improving the cleanup and 101 00:07:19,480 --> 00:07:22,920 Speaker 1: then the other thing the amount of damage. So we 102 00:07:23,000 --> 00:07:27,640 Speaker 1: know that exercise produces free radicals, but it also stimulates 103 00:07:27,680 --> 00:07:33,400 Speaker 1: our antioxidant defense system and particularly are in dodgenous antioxidant defense, 104 00:07:33,440 --> 00:07:41,280 Speaker 1: so it upregulates glutotherrem parioxidase, catalas and superoxide dismutate the 105 00:07:41,440 --> 00:07:44,440 Speaker 1: special forces of your antioxidant defense system. 106 00:07:44,880 --> 00:07:45,440 Speaker 2: And it's been. 107 00:07:45,400 --> 00:07:50,760 Speaker 1: Shown that strength training, anaerobic exercise or endurance exercise lowers 108 00:07:50,880 --> 00:07:54,920 Speaker 1: levels of pro inframetory side of kinds such as interluting 109 00:07:55,040 --> 00:07:59,280 Speaker 1: six TNF alphon and C reactive protein, and therefore it 110 00:07:59,400 --> 00:08:03,960 Speaker 1: reduces in humleostasis system. And we know that exercise also 111 00:08:04,680 --> 00:08:08,720 Speaker 1: increases the activity of anti inflammatory side accounts such as 112 00:08:08,760 --> 00:08:13,800 Speaker 1: interlooking ten and then exercise. The fourth way that it 113 00:08:13,880 --> 00:08:18,200 Speaker 1: works is it supports our mitochondrial health. So our mitochondria 114 00:08:18,280 --> 00:08:22,880 Speaker 1: they generate atp or energy and aging in personal function, 115 00:08:23,360 --> 00:08:26,560 Speaker 1: and that leads to protein damage from excess free radicals. 116 00:08:26,840 --> 00:08:31,080 Speaker 1: We know that exercise not only enhances our mitochondrial efficiency, 117 00:08:31,680 --> 00:08:36,480 Speaker 1: therefore reducing protein ox oxidation and helping to support proteostasis, 118 00:08:36,840 --> 00:08:42,880 Speaker 1: but high intensity infoltraining actually drives out genesis brands spanking 119 00:08:43,000 --> 00:08:47,400 Speaker 1: new batteries in your sales. So exercise for me is 120 00:08:47,440 --> 00:08:51,240 Speaker 1: an absolute cornerstone for proteo stasis. But there's other things 121 00:08:51,320 --> 00:08:54,520 Speaker 1: that we can do to maintain proteostasis. Now, because this 122 00:08:54,640 --> 00:08:57,920 Speaker 1: is all of our proteins. Eating a high quality protein 123 00:08:57,960 --> 00:09:02,080 Speaker 1: diet is really really key. And I've said this many 124 00:09:02,120 --> 00:09:05,440 Speaker 1: times before, but I'll say it again, especially as we 125 00:09:05,520 --> 00:09:09,640 Speaker 1: get older, and when you're sick, you need more protein, 126 00:09:09,760 --> 00:09:14,280 Speaker 1: so we develop anabolic resistance as we get older. Now, 127 00:09:14,600 --> 00:09:22,520 Speaker 1: the old rdies referenced are the daily intakes that they 128 00:09:22,559 --> 00:09:26,800 Speaker 1: were not point eight grams per kilogram of protein of 129 00:09:27,480 --> 00:09:31,400 Speaker 1: not pointy eight grams of protein per kilogram of body 130 00:09:31,400 --> 00:09:36,640 Speaker 1: weights right now, those referenced nutrient intakes are like fifty 131 00:09:36,720 --> 00:09:41,920 Speaker 1: years old, and they were based on Dodge studies at 132 00:09:41,920 --> 00:09:45,240 Speaker 1: the time, and most researchers now I say that that 133 00:09:45,360 --> 00:09:49,200 Speaker 1: is way suboptimal. That we need between one point four 134 00:09:49,760 --> 00:09:53,560 Speaker 1: and two to two point two grams per kilogram of 135 00:09:53,720 --> 00:09:58,440 Speaker 1: protein of our body weight. So for me at eighty kilos, 136 00:09:58,880 --> 00:10:03,240 Speaker 1: that's about a to one hundred and sixty grams of protein, 137 00:10:03,400 --> 00:10:07,160 Speaker 1: and especially as you get older, you need that upper limit. 138 00:10:07,280 --> 00:10:12,800 Speaker 1: And making sure you're having good quality proteins and meat 139 00:10:12,960 --> 00:10:16,199 Speaker 1: is generally the best source if you're vegan, making sure 140 00:10:16,679 --> 00:10:21,720 Speaker 1: that you are vegetarian, that you're combining just like rice 141 00:10:21,760 --> 00:10:27,000 Speaker 1: and beans, and for a lot of people they also 142 00:10:27,160 --> 00:10:30,920 Speaker 1: need to probably take some sort of protein supplement in 143 00:10:30,960 --> 00:10:34,240 Speaker 1: a good quality, whether it's grass fed, wave protein or 144 00:10:34,280 --> 00:10:36,480 Speaker 1: a pay protein if you're vegetarian or vegan. 145 00:10:36,920 --> 00:10:37,840 Speaker 2: And making sure you're. 146 00:10:37,679 --> 00:10:44,080 Speaker 1: Having enough loucine because lousing that stimulates muscle protein synthesis. 147 00:10:44,200 --> 00:10:46,880 Speaker 1: You find that in eggs and dirty but also in legoons, 148 00:10:47,400 --> 00:10:51,000 Speaker 1: and that will really help. So we've got to have 149 00:10:51,160 --> 00:10:54,760 Speaker 1: that high protein diet and lots of people just do 150 00:10:54,960 --> 00:10:59,040 Speaker 1: not eat enough protein, especially as we age, and this 151 00:10:59,160 --> 00:11:00,120 Speaker 1: is an aging. 152 00:11:01,600 --> 00:11:03,960 Speaker 2: It should really underscore the importance of this. 153 00:11:04,840 --> 00:11:09,840 Speaker 1: Next is consuming anti inflammatory and antioxidant foods, so polyphenols 154 00:11:09,880 --> 00:11:14,600 Speaker 1: and flavonoids that we find in berries, green tea, dark chocolate, 155 00:11:14,679 --> 00:11:18,280 Speaker 1: but also fruits, lots of fruits and vegetables and gin. 156 00:11:18,400 --> 00:11:22,640 Speaker 1: Seeing all of these things they sort of stress. We 157 00:11:22,720 --> 00:11:27,240 Speaker 1: know the mega three fatty acids really reduce inflammation and 158 00:11:27,280 --> 00:11:31,480 Speaker 1: support brain proteo stasis. And curcumin which you get from 159 00:11:31,520 --> 00:11:35,480 Speaker 1: turmeric and particularly when taken with black pepper or peppering, 160 00:11:35,920 --> 00:11:41,319 Speaker 1: and that enhances autophagy, is anti inflammatory and reduce holding. 161 00:11:41,480 --> 00:11:42,679 Speaker 2: So making sure that. 162 00:11:42,640 --> 00:11:47,720 Speaker 1: We're having a good quality diet with lots of fresh 163 00:11:47,720 --> 00:11:51,600 Speaker 1: fruit and vegetables, things like berries, green tea, dark chocolate, gin, 164 00:11:51,720 --> 00:11:56,640 Speaker 1: sing ginger, those sorts of things will really and turmeric 165 00:11:56,960 --> 00:11:59,840 Speaker 1: our curcumin will really help. And then it's about getting 166 00:11:59,840 --> 00:12:04,880 Speaker 1: an because that is critical for protein repair and maintenance. 167 00:12:05,080 --> 00:12:09,520 Speaker 1: Most of our maintenance and repairer functions happen when we're sleep, 168 00:12:10,120 --> 00:12:13,960 Speaker 1: and when we don't have good sleep, it disrupts utophagy 169 00:12:14,320 --> 00:12:19,000 Speaker 1: and it disrupts this chaperum protein function. Which then accelerates 170 00:12:19,000 --> 00:12:24,800 Speaker 1: our protein damage. But in avoiding or minimizing your toxins right, 171 00:12:25,200 --> 00:12:30,280 Speaker 1: whether that's from smoking, vaping, pollution, and heavy alcohol use, 172 00:12:30,559 --> 00:12:34,000 Speaker 1: and they all increase oxidative stress leading to protein damage. 173 00:12:34,240 --> 00:12:38,239 Speaker 1: And then ultra process foods, they contain lots of additives 174 00:12:38,240 --> 00:12:42,280 Speaker 1: that are known to empower protein. It's another thing to 175 00:12:42,440 --> 00:12:47,400 Speaker 1: really think about. And then some targeted supplements. Nac nacetyl 176 00:12:47,440 --> 00:12:53,160 Speaker 1: systein is an absolute cracking supplement. It supports gluedothion production 177 00:12:53,240 --> 00:12:56,679 Speaker 1: that's the master or antioxidant in the body, and it 178 00:12:56,720 --> 00:12:59,120 Speaker 1: protects proteins from oxidative stress. 179 00:13:00,960 --> 00:13:02,240 Speaker 2: I've talked about that before. 180 00:13:02,320 --> 00:13:07,200 Speaker 1: That's a mix of knack and glycing, the amino acid glycing, 181 00:13:07,840 --> 00:13:11,920 Speaker 1: and research that I've talked about before shows that it's 182 00:13:12,000 --> 00:13:19,120 Speaker 1: anti It improves our antioxidant status. It also enhances lifespan 183 00:13:19,360 --> 00:13:23,920 Speaker 1: in mice. Not only does it improve antioxidant status, but 184 00:13:24,440 --> 00:13:27,440 Speaker 1: so A couple of research papers of note for this 185 00:13:28,440 --> 00:13:32,000 Speaker 1: one and the title of Atophogy and Aging Maintaining the 186 00:13:32,040 --> 00:13:37,120 Speaker 1: Proteum through Exercise that was produced in twenty twelve, and 187 00:13:37,160 --> 00:13:43,360 Speaker 1: it showed that endurance exercise increases arious tissues. And other 188 00:13:43,360 --> 00:13:46,360 Speaker 1: studies have shown that resistance training actually does the same thing. 189 00:13:46,920 --> 00:13:50,559 Speaker 1: And then another one about resistance training, the effect of 190 00:13:50,600 --> 00:13:55,160 Speaker 1: resistance training on heat shop protein response heat shop protein 191 00:13:55,280 --> 00:13:59,360 Speaker 1: seventy oxident of stress, inflammation, body composition, and metabolism in 192 00:13:59,400 --> 00:14:04,920 Speaker 1: Middle Ages, basically showed that a resistance training increases heat 193 00:14:04,960 --> 00:14:09,280 Speaker 1: chok protein, especially heat shop protein seventy, which is very 194 00:14:09,400 --> 00:14:14,280 Speaker 1: very protective, and that actually reminded me of other ways 195 00:14:14,320 --> 00:14:18,360 Speaker 1: to increase heat shok proteins. We know that sauna use, 196 00:14:18,559 --> 00:14:24,360 Speaker 1: regular sauna use, this is heat chok protein activity. And 197 00:14:25,360 --> 00:14:29,360 Speaker 1: it was particularly the research that I've seen was twenty 198 00:14:29,440 --> 00:14:32,400 Speaker 1: minutes at eighty degrees. Now this was in a traditional 199 00:14:32,480 --> 00:14:37,040 Speaker 1: Finish sauna, and I really wrestled over this when I 200 00:14:37,160 --> 00:14:39,280 Speaker 1: was getting a sauna because I wanted an infra red 201 00:14:39,400 --> 00:14:45,880 Speaker 1: barrel and I actually couldn't find any research to see 202 00:14:45,920 --> 00:14:48,520 Speaker 1: whether they actually did it, so I did my own experiment. 203 00:14:49,360 --> 00:14:51,880 Speaker 1: And what we know is that you need to increase 204 00:14:51,920 --> 00:14:55,960 Speaker 1: your core body temperature by one degree in order to 205 00:14:56,000 --> 00:14:57,240 Speaker 1: activate heat shock protein. 206 00:14:57,280 --> 00:14:59,000 Speaker 2: So lots of studies have shown that. 207 00:15:01,240 --> 00:15:04,080 Speaker 1: Being in there at seventy degrees on an infrared sauna 208 00:15:04,360 --> 00:15:07,800 Speaker 1: for twenty minutes increase my core body temperature by more 209 00:15:07,840 --> 00:15:08,560 Speaker 1: than one degree. 210 00:15:08,600 --> 00:15:10,480 Speaker 2: Now, this is an an equals one study. 211 00:15:11,520 --> 00:15:13,000 Speaker 1: If you're a little bit concerned if you've got an 212 00:15:13,000 --> 00:15:17,480 Speaker 1: infrared SONA, certainly exercising beforehand and then getting into your 213 00:15:17,480 --> 00:15:21,400 Speaker 1: infrared ZNA and then whacking up the heat that'll releasing 214 00:15:21,400 --> 00:15:24,920 Speaker 1: those heat shot proteins. Other research has shown that a 215 00:15:25,040 --> 00:15:30,360 Speaker 1: hot bath for about twenty minutes forty degrees centigrade hot bath, 216 00:15:30,400 --> 00:15:33,920 Speaker 1: I'm not sure what that is in American money, must 217 00:15:33,960 --> 00:15:38,480 Speaker 1: be around one hundred or so, but that activits heat 218 00:15:38,480 --> 00:15:43,440 Speaker 1: shot proteins as well. Another thing that activits heat shot 219 00:15:43,560 --> 00:15:48,960 Speaker 1: proteins and also cold shot proteins is cold water exposure. 220 00:15:50,520 --> 00:15:53,000 Speaker 1: And it's really it's thinking about these things, right. So 221 00:15:53,040 --> 00:15:57,520 Speaker 1: we know that exercise, heat exposure, and cold exposure in 222 00:15:57,800 --> 00:16:03,120 Speaker 1: various different species all heat chock proteins and then they 223 00:16:03,320 --> 00:16:07,760 Speaker 1: up regulate these protective mechanisms. So there's a number of 224 00:16:07,840 --> 00:16:10,440 Speaker 1: things that we can do in terms of nutrition, in 225 00:16:10,520 --> 00:16:16,320 Speaker 1: terms of supplements, exercise, hate exposure, and cold exposure to 226 00:16:16,360 --> 00:16:22,840 Speaker 1: help to minimize this loss of proteostasis proteins running well. 227 00:16:23,320 --> 00:16:26,240 Speaker 1: So that's it for this week, folks. Catch you next time, 228 00:16:26,240 --> 00:16:30,600 Speaker 1: and just remember a strong body starts at the cellular level, 229 00:16:30,880 --> 00:16:31,600 Speaker 1: See you next time.