1 00:00:08,840 --> 00:00:12,280 Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays, and 2 00:00:12,360 --> 00:00:16,720 Speaker 1: today we are looking at the third installment about the 3 00:00:16,760 --> 00:00:19,200 Speaker 1: major hallmarks of aging and what we can actually do 4 00:00:19,280 --> 00:00:19,720 Speaker 1: about it. 5 00:00:20,079 --> 00:00:23,800 Speaker 2: So this week we're going to talk about epigenetic alterations, 6 00:00:23,800 --> 00:00:26,960 Speaker 2: which takes us into the fascinating world of gene expression, 7 00:00:27,520 --> 00:00:31,480 Speaker 2: how your genes are turned on or off like light switches. 8 00:00:32,120 --> 00:00:34,560 Speaker 2: And so in week one, you remember we talked about 9 00:00:34,640 --> 00:00:38,879 Speaker 2: genomic instability, which is damage to our DNA and we 10 00:00:39,000 --> 00:00:42,720 Speaker 2: know that whilst your DNA sequence is fixed, the way 11 00:00:42,720 --> 00:00:46,080 Speaker 2: that your body uses that DNA can be shaped by 12 00:00:46,120 --> 00:00:47,080 Speaker 2: your lifestyle. 13 00:00:47,760 --> 00:00:49,480 Speaker 1: So think of epigenics. 14 00:00:49,479 --> 00:00:51,400 Speaker 2: There's a number of different analogies you could use, but 15 00:00:51,800 --> 00:00:56,319 Speaker 2: one that I quite like is that your DNA has 16 00:00:56,400 --> 00:00:59,960 Speaker 2: basically a massive instruction manual for your body to tell 17 00:01:00,080 --> 00:01:02,320 Speaker 2: the cells what to do, how to behave, what sales to. 18 00:01:02,400 --> 00:01:04,080 Speaker 1: Turn into, and all those sorts of things. 19 00:01:04,520 --> 00:01:08,600 Speaker 2: Epigenetics is like a series of bookmarks and highlights in 20 00:01:08,640 --> 00:01:14,840 Speaker 2: that manual, determining which instructions get red and which stay hidden. 21 00:01:14,959 --> 00:01:19,200 Speaker 2: And that's really really important because it can tell genes 22 00:01:19,280 --> 00:01:21,720 Speaker 2: what to do, when to switch on, when to switch off, 23 00:01:21,720 --> 00:01:25,680 Speaker 2: and as we age, these markers actually change, and scientists 24 00:01:25,720 --> 00:01:30,559 Speaker 2: can actually measure these changes to determine your biological age, 25 00:01:30,640 --> 00:01:33,080 Speaker 2: which might be different from your chronological age. And you 26 00:01:33,120 --> 00:01:36,680 Speaker 2: might have seen a number of these epigenetic clocks that 27 00:01:36,720 --> 00:01:41,319 Speaker 2: are out there, such as the hove Art clock and 28 00:01:41,480 --> 00:01:45,520 Speaker 2: the dun Eden clock. And we've actually myself and Denise 29 00:01:45,520 --> 00:01:48,680 Speaker 2: who's been on the podcast several times, we actually did 30 00:01:48,680 --> 00:01:51,200 Speaker 2: a study on biological aging, which I'm going to talk 31 00:01:51,240 --> 00:01:54,760 Speaker 2: about in a few weeks with Denise. But anyway back 32 00:01:54,800 --> 00:01:59,080 Speaker 2: to this weeks, so, just to recap, epigenetics refers to 33 00:01:59,200 --> 00:02:03,120 Speaker 2: changes in gene expression that can occur without altering the 34 00:02:03,200 --> 00:02:07,640 Speaker 2: underlying DNA sequence, and these changes are controlled by mechanisms, 35 00:02:07,640 --> 00:02:12,040 Speaker 2: several mechanisms such as DNA methylation. Think of these as 36 00:02:12,160 --> 00:02:16,520 Speaker 2: chemical tags called methyl groups, which attached to the DNA 37 00:02:17,000 --> 00:02:20,040 Speaker 2: and silence certain genes when they need to be silenced. 38 00:02:20,400 --> 00:02:24,639 Speaker 2: Then we have his stone modification. This is the DNA 39 00:02:24,720 --> 00:02:29,160 Speaker 2: is wrapped around these proteins called his stones, and modifications 40 00:02:29,160 --> 00:02:34,400 Speaker 2: to histones can actually tighten or loosen this wrap, affecting 41 00:02:34,639 --> 00:02:38,200 Speaker 2: access to the genes. And then the third one is 42 00:02:38,280 --> 00:02:43,680 Speaker 2: what's called non coding RNA, and these small RNA molecules 43 00:02:43,720 --> 00:02:46,200 Speaker 2: help to regulate which genes are expressed, so it's a 44 00:02:46,240 --> 00:02:51,040 Speaker 2: pretty complicated process. But anyway, as I said earlier, as 45 00:02:51,040 --> 00:02:55,480 Speaker 2: we use these epigenetic patterns become disrupted and genes that 46 00:02:55,520 --> 00:02:59,600 Speaker 2: should remain silent may be turned on, and important protective 47 00:02:59,680 --> 00:03:03,239 Speaker 2: genes may also be turned off just from little errors. 48 00:03:03,560 --> 00:03:08,040 Speaker 2: And these disruptions can lead to inflammation, impert cellular function, 49 00:03:08,639 --> 00:03:14,079 Speaker 2: and age related diseases such as cancer, diabetes, and neurodegenerative diseases. 50 00:03:14,720 --> 00:03:19,120 Speaker 2: So let's talk about what we can actually do, and 51 00:03:19,240 --> 00:03:22,280 Speaker 2: that you won't have to be a rocket scientist to 52 00:03:22,919 --> 00:03:27,359 Speaker 2: think that. The first thing is exercise, Yes, spokes, surprise, surprise. 53 00:03:28,080 --> 00:03:31,480 Speaker 2: The exciting use is that regular physical activity can positively 54 00:03:31,560 --> 00:03:36,880 Speaker 2: influence epigenetic processes by a few different mechanisms. First is 55 00:03:37,160 --> 00:03:42,440 Speaker 2: reprogramming DNA methylation, So exercise has been shown to reverse 56 00:03:43,080 --> 00:03:48,760 Speaker 2: harmful DNA methylation patterns. For example, it can silence inflammatory 57 00:03:48,840 --> 00:03:53,400 Speaker 2: genes and activate genes involved in antioxidant defense. When we 58 00:03:53,440 --> 00:03:57,080 Speaker 2: talked about the impact of that last week on your televisions, 59 00:03:57,200 --> 00:04:00,040 Speaker 2: and I think you'll see as we go through the 60 00:04:00,120 --> 00:04:03,160 Speaker 2: twelve major hallmarks of aging that quite a lot of 61 00:04:03,200 --> 00:04:07,160 Speaker 2: them are interrelated with each other, hence why the solutions 62 00:04:07,520 --> 00:04:12,200 Speaker 2: are often repeated weekend, week out. The second one is 63 00:04:12,560 --> 00:04:16,679 Speaker 2: improving histone modification. This is the second mechanism, so physical 64 00:04:16,680 --> 00:04:20,919 Speaker 2: activity helps to modify histones in ways that keep the 65 00:04:21,120 --> 00:04:25,599 Speaker 2: DNA accessible for the expression of protective genes. 66 00:04:26,160 --> 00:04:27,800 Speaker 1: And then the third one. 67 00:04:28,080 --> 00:04:31,680 Speaker 2: Is regulating that non coding RNA that I talked about 68 00:04:31,720 --> 00:04:36,839 Speaker 2: earlier on. Exercise influences the production of non coding RNAs, 69 00:04:36,880 --> 00:04:40,480 Speaker 2: some of which help to reduce inflammation and improve mitochondrial function. 70 00:04:41,120 --> 00:04:44,760 Speaker 2: And there's a growing evidence that exercise impacts epigenetics in 71 00:04:44,880 --> 00:04:49,080 Speaker 2: powerful ways. A twenty twelve study in the journal's Sale Metabolism, 72 00:04:49,120 --> 00:04:52,000 Speaker 2: which is a real quality journal, so that after just 73 00:04:52,240 --> 00:04:57,120 Speaker 2: one session of cycling, participants had changes in DNA methylation 74 00:04:57,320 --> 00:05:01,320 Speaker 2: in genes related to energy, metabolism and inflam positive changes. 75 00:05:01,400 --> 00:05:06,160 Speaker 2: That was Another study found that a six months cardiovascar 76 00:05:06,200 --> 00:05:10,719 Speaker 2: exercise program and older adults significantly altered DNA methylation patterns 77 00:05:10,760 --> 00:05:15,320 Speaker 2: associated with aging, promoting healthier gene expression. And in research 78 00:05:15,360 --> 00:05:20,720 Speaker 2: on resistance training, individuals who participated in strength training workouts 79 00:05:20,880 --> 00:05:25,960 Speaker 2: showed favorable changes in histone modifications, enhancing cellular resilience. So 80 00:05:26,000 --> 00:05:30,120 Speaker 2: we see again that cardiovascular and strength training kind of 81 00:05:30,200 --> 00:05:33,560 Speaker 2: independent and synergistic benefits, and that's why it's important to 82 00:05:33,600 --> 00:05:38,000 Speaker 2: do both things. Then let's talk about diets. So there's 83 00:05:38,040 --> 00:05:41,719 Speaker 2: a number of things in our diet that can really 84 00:05:41,880 --> 00:05:46,000 Speaker 2: help because they support these epigenetic patterns. 85 00:05:46,800 --> 00:05:48,479 Speaker 1: We know polyphenols. 86 00:05:48,800 --> 00:05:52,440 Speaker 2: These are compounds found in foods like berries, green tea, 87 00:05:52,800 --> 00:05:55,840 Speaker 2: dark chocolate, and lots of other things. They have been 88 00:05:55,880 --> 00:06:00,279 Speaker 2: shown to influence DNA methylation patterns. A study into twenty 89 00:06:00,440 --> 00:06:04,440 Speaker 2: twenty two twenty twenty three in the Journal of Nutritional 90 00:06:04,480 --> 00:06:10,640 Speaker 2: Biochemistry found that regular consumption of polyphenols was associated with 91 00:06:10,800 --> 00:06:15,560 Speaker 2: slower epigenetic aging. And the Mediterranean diet again, there's our 92 00:06:15,640 --> 00:06:18,520 Speaker 2: special mention here because it's rich in olive oil, fish, 93 00:06:18,640 --> 00:06:23,800 Speaker 2: vegetables and has been linked to more favorable epigenetic patterns. 94 00:06:23,800 --> 00:06:27,440 Speaker 2: It also has heaps of polyphenols in it as well, 95 00:06:27,880 --> 00:06:31,080 Speaker 2: and the amiga three fatty acids in fatty fish are 96 00:06:31,120 --> 00:06:37,960 Speaker 2: particularly interesting as they not only influence our epigenetic markers, 97 00:06:37,960 --> 00:06:40,760 Speaker 2: but they also help with telemere. So here we get 98 00:06:40,760 --> 00:06:47,120 Speaker 2: this crossover effect again. And we also know really important 99 00:06:47,360 --> 00:06:53,600 Speaker 2: in epigenetics is certain nutrients like foliate and B vitamins. 100 00:06:53,680 --> 00:06:55,280 Speaker 1: They along with. 101 00:06:55,279 --> 00:06:59,560 Speaker 2: Polyphenols, they act as methyl donors and they influence that 102 00:06:59,760 --> 00:07:04,200 Speaker 2: d methylation. So having lots of foods like broccoli in 103 00:07:04,240 --> 00:07:08,920 Speaker 2: the entire broccoli family, keel, Brussels sprouts, all of those things, 104 00:07:09,040 --> 00:07:14,640 Speaker 2: cabbage as well as excuse me, berries tumoric, it's really 105 00:07:14,680 --> 00:07:18,760 Speaker 2: really useful for DNA methylation and green tea, they're all 106 00:07:18,840 --> 00:07:24,280 Speaker 2: particularly beneficial. And now if we move outside of nutrition, 107 00:07:24,360 --> 00:07:27,600 Speaker 2: oh actually, but before I move out of that, when 108 00:07:27,680 --> 00:07:31,400 Speaker 2: we eat matters as well. So research recent research are 109 00:07:31,400 --> 00:07:36,520 Speaker 2: intermittent fasting and time restricted feeding has actually shown promising results. 110 00:07:36,920 --> 00:07:42,520 Speaker 2: And these eating patterns appear to activate cellular rappair processes 111 00:07:42,840 --> 00:07:48,120 Speaker 2: and influence epigenetic regulators called sirtuins. So when we're just 112 00:07:48,400 --> 00:07:55,160 Speaker 2: constantly firing up our metabolic processes and particularly our nutritional processes, 113 00:07:55,480 --> 00:07:58,480 Speaker 2: the body doesn't actually get time to do the repair work. 114 00:07:58,520 --> 00:08:02,239 Speaker 2: It does the rappair work when that stuff is switched off. 115 00:08:02,520 --> 00:08:06,080 Speaker 2: So making sure that you're going at least ten hours 116 00:08:06,120 --> 00:08:11,840 Speaker 2: overnight without eating, I think is really really important. There 117 00:08:11,920 --> 00:08:15,080 Speaker 2: and a few other things that play into as well. 118 00:08:15,120 --> 00:08:18,080 Speaker 2: And again you will see this stuff coming up again 119 00:08:18,160 --> 00:08:23,240 Speaker 2: and again. Managing stress because stress drives inflammation, and inflammation 120 00:08:23,920 --> 00:08:27,000 Speaker 2: does all sorts of horrible shit in our body, including 121 00:08:27,120 --> 00:08:33,520 Speaker 2: negatively affecting epigenetic markers, particularly change related to metabolism and inflammation. 122 00:08:34,080 --> 00:08:40,240 Speaker 2: And then and toxins, just your overall toxin exposure from smoking, pollution, 123 00:08:40,600 --> 00:08:44,640 Speaker 2: excessive alcohol consumption, putting lots of shit on your skin, 124 00:08:44,800 --> 00:08:48,880 Speaker 2: being exposed to lots of microplastics. All of these things 125 00:08:49,040 --> 00:08:53,080 Speaker 2: induce harmful epigenetic changing changes. And once you can't avoid 126 00:08:53,120 --> 00:08:57,600 Speaker 2: all toxins, we can certainly reduce our exposure to these 127 00:08:57,640 --> 00:09:02,200 Speaker 2: sorts of things. And the old goldilocks and three burrs 128 00:09:02,240 --> 00:09:05,240 Speaker 2: comes into play as well. And when it comes to sunlight, 129 00:09:05,320 --> 00:09:08,160 Speaker 2: because we know we need a further of sunlight to 130 00:09:08,280 --> 00:09:10,559 Speaker 2: manufacture vitamin D, and if you've got low vitamin D, 131 00:09:10,679 --> 00:09:15,080 Speaker 2: you're in trouble. But excessive exposure to sunlight can actually 132 00:09:15,200 --> 00:09:20,080 Speaker 2: damage our methylation processes. So not too much, not too little, 133 00:09:20,200 --> 00:09:22,280 Speaker 2: it's got to be just right. And then one last 134 00:09:22,280 --> 00:09:26,560 Speaker 2: thing that's actually come out recently that has been really 135 00:09:26,720 --> 00:09:30,880 Speaker 2: useful in terms of epigenetics is social connections. Studies have 136 00:09:30,920 --> 00:09:35,760 Speaker 2: shown that strong social relationships are associated with more favorable 137 00:09:35,920 --> 00:09:41,240 Speaker 2: epigenetic patterns. Loneliness and social isolation, on the other hand, 138 00:09:41,440 --> 00:09:45,600 Speaker 2: can accelerate biological aging. So before we wrap up, just 139 00:09:45,640 --> 00:09:49,680 Speaker 2: a quick summary and making sure you're exercising regularly, focusing 140 00:09:49,720 --> 00:09:53,000 Speaker 2: on that nutrient rich diet, high and polyphenols and amiga 141 00:09:53,000 --> 00:09:56,920 Speaker 2: three fatty acids, maybe considering some form of time restricted 142 00:09:57,040 --> 00:10:00,160 Speaker 2: feeding as well, then trying to minimize. 143 00:09:59,720 --> 00:10:02,120 Speaker 1: Your overall toxic load. 144 00:10:02,640 --> 00:10:06,960 Speaker 2: And lastly is making sure you have really good social connections. 145 00:10:07,160 --> 00:10:09,360 Speaker 2: That's it for this week, folks, catch you next time.