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Speaker 1: Hey, everybody, welcome to another edition of Wisdom Wednesdays. And

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Speaker 1: it is the new year, a time for New Year's resolutions,

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Speaker 1: and what better New Year's resolution could we have of

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Speaker 1: delaying the aging process to you? The next twelve weeks

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Speaker 1: are certainly going to be interesting because what I intend

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Speaker 1: to do is a series of Wisdom Wednesdays about how

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Speaker 1: to attenue it or slow down the aging process. Now,

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Speaker 1: this is all going to be based on a couple

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Speaker 1: of pretty seminal research papers. And the first one came

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Speaker 1: out in I think it was twenty and thirteen. It

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Speaker 1: was twenty thirteen, and the research paper was called The

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Speaker 1: Hallmarks of Aging. It was published in the journal Sale

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Speaker 1: and it is a pretty landmark paper because what the

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Speaker 1: researchers did was they identified nine different hallmarks of aging

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Speaker 1: that kind of interactive with each other that actually drive

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Speaker 1: mammalian aging. And there was a number of researchers who

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Speaker 1: were involved in this, call Us Lopez Otin and Maria Blasco,

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Speaker 1: Linda Partridge, Manuel Serrano, and Inguidochromer. And then a couple

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Speaker 1: of years ago I noticed another research paper that came

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Speaker 1: out in the same journal, and the title of this

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Speaker 1: was Hallmarks of aging an expanding universe, and what they

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Speaker 1: did the exact same researchers was that they then followed

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Speaker 1: up their original research and identified three other hallmarks of aging.

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Speaker 1: And really interestingly, since the first research paper was published

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Speaker 1: back in two thousand and thirteen, close to three hundred

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Speaker 1: thousand published articles were produced on the subject. So this

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Speaker 1: is an area that is really really ripe in terms

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Speaker 1: of research, and what I wanted to do first of

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Speaker 1: all on the first one is just to go through

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Speaker 1: the twelve hallmarks of aging, just to give us a

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Speaker 1: little bit of an overview and a little bit of

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Speaker 1: background so that you understand what they are. And then

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Speaker 1: every week for the next twelve weeks after this, I'm

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Speaker 1: going to go through each one in a little bit

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Speaker 1: more detail and talk about lifestyle factors that we can

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Speaker 1: do to attenuate or slow these down. So this is

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Speaker 1: just going to be a quick tour of these twelve

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Speaker 1: different hallmarks. So the first one is what's called genomic instability.

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Speaker 1: So how this works is that as we age, our

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Speaker 1: DNA accumulates damage from a variety of sources like environmental

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Speaker 1: toxins and also normal metabolic processes. We just get errors

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Speaker 1: in our DNA, and this damage leads to what's called

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Speaker 1: genomic instability, which increases the risk of diseases such as

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Speaker 1: cancer whenever you get errors in that DNA replicating. And

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Speaker 1: we are going to then go through the different mechanisms

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Speaker 1: by which that happens and then ways by which we

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Speaker 1: can actually reduce this. The second one is telling me attrition.

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Speaker 1: So teleomeres, these are the little protective caps at the

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Speaker 1: end of our chromosome. So your chromosomes contain your DNA.

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Speaker 1: And what do you think of this thing about leases?

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Speaker 1: If so, if you've got a pair of leases, just

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Speaker 1: have a look at the least and you'll see at

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Speaker 1: the end of the least there's the little plastic cap.

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Speaker 1: So every time your cells replicate, and what we can

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Speaker 1: really think of is there's a little snip off the

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Speaker 1: end of that plastic cap, and you're tellingmere actually shortens

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Speaker 1: and so as those cells cantinue to replicate, we get

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Speaker 1: this shortening of our telomeres and that can then lead

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Speaker 1: to cellular aging and dysfunction. So that's the second process.

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Speaker 1: The third process is epigenetic alterations. You've heard me talk

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Speaker 1: about epigenetics before, So epigenetic changes these are are changes

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Speaker 1: that can turn genes on or off without altering the

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Speaker 1: DNA sequence, So there's basically there's no change in your DNA,

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Speaker 1: but there are changes that tell the DNA or the

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Speaker 1: genes how to actually behave. And some of these epigenetic

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Speaker 1: changes happen because of certain lifestyle factors, and they can

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Speaker 1: accelerate aging and disease development. The fourth one is a

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Speaker 1: what's called a loss of proteostasis. So you'll have heard

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Speaker 1: me talk about this in kind of roundabout ways before.

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Speaker 1: Protostasis really refers to the balance and maintenance of the

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Speaker 1: body's proteins. So think about all of the amino acids,

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Speaker 1: and our amino acids are absolutely critical for all of

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Speaker 1: our cells, in all of our organs, and as we ege,

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Speaker 1: it can actually disrupt the balance of these proteins, leading

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Speaker 1: to this accumulation of damage proteins inside the cells, which

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Speaker 1: then contribute to lots of different diseases, both physical diseases

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Speaker 1: and neurological diseases like Alzheimer's disease as well. Then we

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Speaker 1: have the fifth one, which is disregulated nutrient sensing. So basically,

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Speaker 1: as you ege, your cells ability to sense and respond

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Speaker 1: to nutrients becomes less efficient with age, which then affects

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Speaker 1: our metabolism and our overall health. And I have talked

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Speaker 1: before about our protein turnover are basically how when we

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Speaker 1: get older and muscle protein turnover actually because less efficient

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Speaker 1: than we need more protein. But it's not just around protein,

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Speaker 1: this is just all of the different nutrients we get

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Speaker 1: this disregulated sensing. So we'll go into that in more

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Speaker 1: detail on what we can actually do about it. Then

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Speaker 1: the sixth one is mitochondrial dysfunction. So unless you've been

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Speaker 1: living under a rock, you've heard me talk about mitochondria.

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Speaker 1: They are the powerhouses, are the energy creators of the cells,

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Speaker 1: but they actually do a shitload more than just create

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Speaker 1: energy in the cell. Our mitochondria are involved in so

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Speaker 1: many cellular processes and their function actually declines with age,

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Speaker 1: leading to reduced energy production throughout the cells of your body.

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Speaker 1: And then that's when things really start to go wrong.

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Speaker 1: And we will dive into this around what's the sort

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Speaker 1: of things that drive mitochondrial dysfunction and a range of

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Speaker 1: different lifestyle factors that we can actually do to improve

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Speaker 1: the health of our magico and our magicndrey have been

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Speaker 1: implicated and pretty much most diseases, and not only physical

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Speaker 1: but psychological neurological diseases as well. Then the seventh one

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Speaker 1: we have is cellular senescence, so sinescence sales. Think of

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Speaker 1: these like zombie sales, right, So these are eed sales

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Speaker 1: that can no longer divide, and they're kind of supposed

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Speaker 1: to have committed suicide, but they kind of goes wrong

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Speaker 1: and they turn into zombie sales. If you've ever watched

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Speaker 1: Game of Thrones, think of these like the White Walkers.

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Speaker 1: And the issue is that they leak out in flammatory

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Speaker 1: molecules into the surrounding cells and tissues and actually cause

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Speaker 1: tissue damage. So we're going to talk about the ways

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Speaker 1: that are the lifestyle factors that increase cellular senescence uh

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Speaker 1: and and and ways that we can actually mitigate for that.

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Speaker 1: Then the next one is stem cell exhaustion. So you'll

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Speaker 1: obviously have heard of stem cells and they are essential

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Speaker 1: for our tissue ripper and our regeneration. But we know

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Speaker 1: that the function of our stem cells declines with age,

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Speaker 1: and there's been a research to show a number of

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Speaker 1: things that contribute to that, but also a number of

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Speaker 1: things that we can do to maintain the health of

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Speaker 1: our stem cells as we get older. The ninth one

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Speaker 1: of twelve is altered intercellular communication. So there is all

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Speaker 1: sorts of communication going on under the hood right now

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Speaker 1: between your sales, and when that cellular communication gets disrupted,

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Speaker 1: and that can lead to chronic inflammation at a cellular

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Speaker 1: level and our whole range of other issues. And again

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Speaker 1: we will go into how that happens and what we

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Speaker 1: can actually do about it. And then the next one

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Speaker 1: is disabled macro autophogy. So propogy is the process by

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Speaker 1: which sales recycle damage components. So right now there's thousands,

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Speaker 1: if not hundreds of thousands of your sales that are

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Speaker 1: kind of looking inside themselves and looking for damage components

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Speaker 1: of that sale. And what they actually do is really

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Speaker 1: bloody clever, is they take those damage components, whether it's

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Speaker 1: proteins or other things, and they actually recycle them into

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Speaker 1: energy and that helps with our overall cellular health. Now,

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Speaker 1: as we age, this process of autoplogy becomes less efficient,

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Speaker 1: and we're going to talk about stuff that we can

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Speaker 1: do to improve the efficiency of our autology. And the

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Speaker 1: next one is one of the new ones that these

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Speaker 1: guys have proposed in the last eight years, and that

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Speaker 1: is a compromise microbiome. I've done a number of different

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Speaker 1: to our podcasts and podcast guests, and the last one

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Speaker 1: was Jason Harlowick, which was a brilliant podcast on our

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Speaker 1: microbiome and how important it is for our health. And

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Speaker 1: we know that as we age, our microbiome becomes affected,

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Speaker 1: it becomes less varied, and there are changes in that

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Speaker 1: microbiome that can then drive drive disease processes. And then

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Speaker 1: the last one that we will talk about is chronic inflammation,

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Speaker 1: and that's low grade systemic inflammation at a cellular level

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Speaker 1: is a major hallmark of aging and actually contributes to

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Speaker 1: lots of ASU related diseases. And we're going to talk

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Speaker 1: about what you can do to reduce your levels of

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Speaker 1: chronic inflammation. Now, I know that was a shitload of

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Speaker 1: geeky inflation inflammation in formation, but hopefully that is giving

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Speaker 1: you a bit of an understanding about how we actually

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Speaker 1: age and wetted your appetite for some proven things that

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Speaker 1: we can actually do to attenduate every one of those

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Speaker 1: twelve major hallmarks of aging. So that's it for this week, folks.

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Speaker 1: Actually next week when we will go into the first

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Speaker 1: hallmark and what we can do about it. I tell

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Speaker 1: you then