WEBVTT - #1995 Young For Your Age - Dr. Denise Furness 0:00:00.640 --> 0:00:04.680 Okay, eighteen, it's it's Tiff, it's it's the dock, and 0:00:04.720 --> 0:00:06.480 it's a fatty harps a bloke in the middle on 0:00:06.519 --> 0:00:10.600 my screen. Anyway, we hope you're fucking great because it's 0:00:10.600 --> 0:00:14.200 how we are. I mean we we just every night, 0:00:14.280 --> 0:00:17.040 the three of us get together, well sometimes Denise unless 0:00:17.040 --> 0:00:19.560 she's got stuff on, but we say, dear, sweet baby Jesus, 0:00:19.680 --> 0:00:23.320 just look after the flock, Just protect them, hold them 0:00:23.320 --> 0:00:26.279 in your hand, just love them. And it's it's how 0:00:26.320 --> 0:00:29.960 we roll. Tip. We're all about love and compassion, aren't we. 0:00:29.960 --> 0:00:33.199 We are until you bang on way too close to 0:00:33.240 --> 0:00:35.360 the mic and I get upset with you, and then 0:00:35.720 --> 0:00:37.840 there's a little bit less than compassion. 0:00:38.040 --> 0:00:41.640 Okay, so just today, all through the podcast, I just 0:00:41.680 --> 0:00:44.480 want you to go too close when I get too close? 0:00:44.680 --> 0:00:45.480 Okay, too close? 0:00:45.840 --> 0:00:46.960 Am I too close? Now? 0:00:47.200 --> 0:00:49.880 As soon as we started, you settled on up there 0:00:50.000 --> 0:00:51.360 and blew the. 0:00:53.320 --> 0:00:54.840 Trying to start with a bit of warmth and a 0:00:54.840 --> 0:00:55.480 bit of love and. 0:00:55.440 --> 0:00:59.760 A feeling excitement. It's just the excitement and the enthusiasm 0:00:59.760 --> 0:01:02.280 because you love this so much, you just get in there. 0:01:02.760 --> 0:01:05.880 I dig it, I dig it. It's like people like, oh, 0:01:05.959 --> 0:01:07.760 you work so much I go this is the bit 0:01:07.800 --> 0:01:09.400 of the day that doesn't feel like work. 0:01:09.959 --> 0:01:12.520 Yes, and when you love it, because that's what I 0:01:12.640 --> 0:01:16.160 keep telling myself. You can perform at a very high 0:01:16.240 --> 0:01:18.920 level and do five, six hundred and eighty two things 0:01:19.319 --> 0:01:20.080 in a week. 0:01:20.120 --> 0:01:22.920 Can you? Though? But we really we did talk about 0:01:22.959 --> 0:01:26.119 over commitment before we went live, and you did put 0:01:26.200 --> 0:01:29.280 up your hand and say, yeah, that's me. But next 0:01:29.360 --> 0:01:32.080 year it'll be different, and Tiff laughed in your face. 0:01:32.120 --> 0:01:35.119 And when fucking everyone says that, but it's never any different. 0:01:35.440 --> 0:01:38.480 Maybe we can direct doctor Denise ti Yesterday's podcast on 0:01:38.520 --> 0:01:39.800 the psychology of enough. 0:01:41.319 --> 0:01:42.720 Maybe we can do that. 0:01:42.800 --> 0:01:45.600 I can listen to it on the plane I have 0:01:45.840 --> 0:01:49.640 though I chose this, I asked the universe for it, 0:01:49.880 --> 0:01:51.920 so there's no complaints. But there's a little bit of 0:01:51.960 --> 0:01:55.080 like I have seven more trips between now and the 0:01:55.160 --> 0:01:57.400 end of the year, two more to the US, another 0:01:57.440 --> 0:02:01.880 one to London, Hong Kong, Dublin and quick back here 0:02:02.000 --> 0:02:05.360 you know, Sydney. Gig Like it's a lot, but it's 0:02:05.400 --> 0:02:08.720 such an exciting time. People are pumped for this information. 0:02:09.160 --> 0:02:12.919 I love sharing it. There's such huge events, like since 0:02:12.960 --> 0:02:15.000 I've seen you so many amazing things have happened. I've 0:02:15.000 --> 0:02:17.160 got an invite to Westminster Palace. 0:02:17.400 --> 0:02:18.240 Did you know that. 0:02:19.680 --> 0:02:22.080 I was chatting to King Charles's doctor. I didn't know 0:02:22.120 --> 0:02:24.720 it was King Charles's doctor, which maybe is a good 0:02:24.720 --> 0:02:26.960 thing because I might have then been a weirdo because 0:02:26.960 --> 0:02:30.600 I would have been like, you know, like intimidated or 0:02:30.639 --> 0:02:33.239 feeling a little bit out of my my sir, But 0:02:33.280 --> 0:02:34.600 I didn't know who he was. I knew he was 0:02:34.600 --> 0:02:36.520 an important doctor. He was kind of running the event 0:02:36.560 --> 0:02:41.120 at the Palace with the ex advisor, the Surgeon General 0:02:41.160 --> 0:02:45.119 to Biden. Amazing people talking about changing healthcare. But there's 0:02:45.200 --> 0:02:47.120 all this exciting stuff going on in the world and 0:02:47.160 --> 0:02:48.680 I just want to be a part of all of it. 0:02:48.720 --> 0:02:52.440 But when you live in Australia, you are so far 0:02:52.520 --> 0:02:55.000 away from all the good shit. 0:02:56.080 --> 0:02:58.440 Yeah we are, but I mean there is some good 0:02:58.440 --> 0:03:00.400 shit here. But I get what you say saying but 0:03:00.520 --> 0:03:02.840 you have the opportunity to bring the good shit back, 0:03:02.919 --> 0:03:05.120 to share it on the good ship Lollipop that is 0:03:05.160 --> 0:03:09.600 the you project, and download some of try and keep 0:03:09.600 --> 0:03:11.280 it user friendly with you because TIF and I are 0:03:11.320 --> 0:03:13.760 not the sharpest tools in the shed. Our audience are 0:03:13.800 --> 0:03:15.920 all journey I, but we're too dumb. Fuck, So if 0:03:15.960 --> 0:03:18.639 you can kind of keep it at our level, that'd 0:03:18.680 --> 0:03:23.080 be great. So what are people taking you or dragging 0:03:23.120 --> 0:03:28.800 you overseas? Four Like, is it just you know, like 0:03:28.919 --> 0:03:34.520 personalized guiding and medicine and all of that stuff broadly 0:03:34.639 --> 0:03:37.200 or is it specific topics where you're doing like a 0:03:37.280 --> 0:03:38.000 one off at a. 0:03:37.960 --> 0:03:41.440 Conference, a couple of different things. When I become a 0:03:41.480 --> 0:03:43.560 smarter business woman, it might be a one off and 0:03:43.560 --> 0:03:45.640 then I'm delivering the same thing and it's not such 0:03:45.760 --> 0:03:47.800 an effort at the moment. There's at are different things. 0:03:47.880 --> 0:03:51.160 But so what I was doing just before I opped 0:03:51.200 --> 0:03:53.840 on the podcast was actually an article for Men's Health. 0:03:53.880 --> 0:03:58.200 So I've published the study that that healthy aging study 0:03:58.240 --> 0:04:03.440 I did back in twenty twenty three, and we had 0:04:03.480 --> 0:04:06.520 some great results with three and six month interventions around 0:04:06.600 --> 0:04:09.720 whole food, diet, exercise. Paul Taylor was in there as 0:04:09.760 --> 0:04:13.520 the exercise physiologist and using his app to help people 0:04:13.560 --> 0:04:16.080 with the exercise part. So we had dietary stuff and 0:04:16.080 --> 0:04:18.920 supplements all these things, and we had great results. Testing 0:04:19.160 --> 0:04:21.640 biological age and I think you and I have talked 0:04:21.640 --> 0:04:26.039 about this on previous podcasts. So chronological age is your birthday, 0:04:26.240 --> 0:04:29.320 but you have this sort of cellular age biological age, 0:04:29.320 --> 0:04:32.680 which we now have testing for and in Australia at 0:04:32.680 --> 0:04:35.920 the end of twenty twenty two, the first tests were 0:04:36.279 --> 0:04:40.760 really launched here and I jumped on that one because 0:04:40.760 --> 0:04:43.280 I was asked by the company to do some education, 0:04:44.400 --> 0:04:46.719 but also because I love this area. But I hadn't 0:04:46.800 --> 0:04:49.599 used the test and was probably discussed on an earlier 0:04:49.640 --> 0:04:52.200 podcast because I know we talked about meed sort of 0:04:52.240 --> 0:04:54.960 doing this and moving into this area, But I said 0:04:55.000 --> 0:04:57.960 to the distributor, even though I know epigenetics and have 0:04:57.960 --> 0:05:01.000 a PhD in methylation, I've not used these tests. So 0:05:02.040 --> 0:05:04.440 within a very short amount of time with my ideas, 0:05:04.520 --> 0:05:07.279 Ding Ding Ding, I was like, oh, we'll get ten people, 0:05:07.320 --> 0:05:09.080 and then we'll get thirty people, and we ended up 0:05:09.120 --> 0:05:13.280 enrolling sixty people to do this test, put together an 0:05:13.279 --> 0:05:16.560 intervention and see if we can actually improve biological age, 0:05:16.600 --> 0:05:19.479 because I thought, well, I'm not going to one do 0:05:19.720 --> 0:05:22.119 education on it if I don't know it, but also 0:05:22.200 --> 0:05:25.520 two can we actually even change biological age in a 0:05:25.520 --> 0:05:28.480 certain timeframe, Like as a practitioner, do I think this 0:05:28.520 --> 0:05:30.479 is a test that's worthy to bring in and do 0:05:30.640 --> 0:05:33.320 with my patients because there's a lot of hype online, 0:05:33.880 --> 0:05:37.080 but you know, can we actually change improve biological age? 0:05:37.080 --> 0:05:39.440 And the results were great. It's taken me this long 0:05:39.480 --> 0:05:41.440 to get it out to the world. I only analyze 0:05:41.440 --> 0:05:45.359 the data last Christmas. But there's a huge interest in 0:05:45.400 --> 0:05:48.400 longevity at the moment. So there's that part that I'm presenting, 0:05:48.400 --> 0:05:52.560 which is exciting. But then also this personalized medicine because 0:05:52.560 --> 0:05:56.560 I do all the genetics and we're looking at differences 0:05:56.560 --> 0:06:00.160 and diets, personalized nutrition, and that is a huge which 0:06:00.200 --> 0:06:03.440 thing at the moment. So one of the conferences I 0:06:03.440 --> 0:06:06.840 went to, which was completely different, It was fascinating in Singapore, 0:06:07.320 --> 0:06:11.320 was a little bit more business orientated, and part of 0:06:11.360 --> 0:06:13.960 me loved it. Part of me was frustrated as hell 0:06:14.120 --> 0:06:17.760 because as the scientist, I like the science the mechanism. 0:06:18.040 --> 0:06:20.000 Because it was a bit more business ye sometimes that 0:06:20.080 --> 0:06:21.640 you didn't give you all the information. They just want 0:06:21.680 --> 0:06:24.680 to sell stuff to you in a sense. There was 0:06:24.720 --> 0:06:28.640 a guy talking about drinks with neurotropics, you know, how 0:06:28.640 --> 0:06:31.440 to make you smarter and concentrate. 0:06:30.960 --> 0:06:34.360 More, sure do it's one of my favorite topics and neutropics. Yeah, 0:06:34.440 --> 0:06:34.960 so he was. 0:06:34.960 --> 0:06:36.400 There and you know, and me when I go to 0:06:36.440 --> 0:06:39.200 these conferences and me who ship tells everyone everything. I'm like, 0:06:39.400 --> 0:06:41.320 tell me the ingredients, tell me what's in it. But 0:06:41.320 --> 0:06:44.479 he sort of gave you half the story. But everyone 0:06:44.600 --> 0:06:48.000 kind of needs it. But anyway, the point of telling 0:06:48.000 --> 0:06:51.200 about that conference is they made it really clear the 0:06:51.200 --> 0:06:54.080 top three areas of health at the moment of personalized nutrition, 0:06:54.839 --> 0:06:58.599 slized medicine what I do, longevity, which is obviously the 0:06:58.640 --> 0:07:02.120 space we're moving into iological age, and then GLP one 0:07:02.240 --> 0:07:05.040 weight loss, which we all know. So they're the big 0:07:05.080 --> 0:07:08.800 three areas. And I work really closely in two of those. 0:07:09.680 --> 0:07:13.240 And have you know, with my background genetics epigenetics for 0:07:13.280 --> 0:07:15.920 twenty years, so all of a sudden, the knowledge I 0:07:15.960 --> 0:07:20.120 have and the things I'm doing a really interesting interesting. 0:07:21.200 --> 0:07:23.680 I just accidentally blocked Denise. 0:07:23.720 --> 0:07:30.640 I'm sorry, unblocker, Denise, you've been muted. Perhaps has muted you. 0:07:30.680 --> 0:07:34.120 Denise. This is a thing, Denise, you just need to 0:07:34.160 --> 0:07:36.880 press the unmute thing. I didn't do it. Yes, stay tip, 0:07:36.920 --> 0:07:37.400 I promise. 0:07:37.640 --> 0:07:39.320 I now I can't believe you. 0:07:39.520 --> 0:07:44.480 I'd promise, I promise, and we're back. Sorry, everyone, I 0:07:44.560 --> 0:07:47.560 just accidentally muted the doc when she was so. 0:07:47.600 --> 0:07:50.680 He muted me and said you talk too fucking much, 0:07:50.720 --> 0:07:52.560 and I haven't had space to say anything. 0:07:52.880 --> 0:07:55.880 No, I did not say now, you're a fucking fibber dibber. 0:07:57.200 --> 0:08:00.240 You know you're way more interesting than me. Nobody including me, 0:08:00.600 --> 0:08:03.240 wants you to stop, So keep going, keep going. 0:08:03.880 --> 0:08:06.280 Well, actually you probably did me a favor because I'm 0:08:06.320 --> 0:08:08.480 not sure when you muted me, but I was trying 0:08:08.520 --> 0:08:10.440 to spit something out and I said it about four 0:08:10.440 --> 0:08:11.880 times and about it stumbling. 0:08:11.920 --> 0:08:14.680 That's at the point that I thought you muted yourself 0:08:14.720 --> 0:08:16.920 when that happened because you were struggling. 0:08:17.000 --> 0:08:20.600 No, I was trying to say, yeah, because when I 0:08:20.640 --> 0:08:23.040 do speak an event, then there's an interest in what 0:08:23.200 --> 0:08:25.440 I do. And I kept saying interesting, but I want 0:08:25.440 --> 0:08:27.960 to say they're interested, and then that leads to the 0:08:28.000 --> 0:08:30.080 next thing, the next thing. And a lot of these 0:08:30.120 --> 0:08:33.079 events I've been at have been very high caliber, as 0:08:33.080 --> 0:08:36.120 I said in London, and I've got Longevity Fest in 0:08:36.160 --> 0:08:39.000 the US, and I'm going over in October for another 0:08:39.000 --> 0:08:41.120 trip to the US as a thought leader with some 0:08:41.240 --> 0:08:45.240 amazing practitioners, so wonderful opportunities to talk about how we 0:08:45.280 --> 0:08:50.280 can move medicine healthcare forward. Moving to a proactive model. 0:08:50.600 --> 0:08:54.160 So lots of really fantastic conversations and I love being 0:08:54.200 --> 0:08:56.920 a part of it. I feel blessed. But it's a 0:08:56.960 --> 0:08:59.240 lot when you're a mom, and it's lots of flights 0:08:59.280 --> 0:09:01.280 and clinic and all that kind of stuff. 0:09:02.280 --> 0:09:05.400 It is. It's funny because you talk about high performance 0:09:05.400 --> 0:09:08.720 and longevity and cognitive function and eutropics and all things 0:09:08.840 --> 0:09:11.880 optimal you but in the middle of talking about all 0:09:11.920 --> 0:09:13.840 of these things, all three of us who kind of 0:09:13.840 --> 0:09:18.000 work vaguely in that different areas but overall same, how 0:09:18.000 --> 0:09:20.040 do we think better, do better, be better, look, you know, 0:09:20.200 --> 0:09:23.520 be biologically more efficient and all of those things. It's 0:09:23.520 --> 0:09:27.640 funny you can run yourself down well ironically talking about 0:09:27.679 --> 0:09:31.000 how to be optimal to others. So I guess self management, 0:09:31.120 --> 0:09:34.040 self awareness and self regulation is important for you in 0:09:34.120 --> 0:09:36.440 terms of your own body and your own mind and 0:09:36.480 --> 0:09:37.240 your own energy. 0:09:37.840 --> 0:09:41.000 Huge, huge, and I have to take really good care 0:09:41.080 --> 0:09:44.679 of myself. And I think we had a really random 0:09:44.760 --> 0:09:47.199 chat on one of the last podcasts about how when 0:09:47.240 --> 0:09:49.000 I was in Jubai at the end of last year 0:09:49.040 --> 0:09:50.240 and I had what I thought was a bit of 0:09:50.240 --> 0:09:53.679 a hot flash with perimenopause, but then realized when I 0:09:53.720 --> 0:09:56.080 went through a menopause doctor, actually it was more likely 0:09:56.120 --> 0:09:58.920 to be an anxiety like a panic attack, because I 0:09:58.920 --> 0:10:00.439 said to her it was the end of the I've 0:10:00.440 --> 0:10:03.440 done multiple talks that come from Saudi tod Jubai. I've 0:10:03.440 --> 0:10:05.640 got this hot flash. I just couldn't get my breath. 0:10:05.679 --> 0:10:08.280 I was up there and she said, oh, that's that's 0:10:08.280 --> 0:10:11.800 actually a panic attack, that's common in perimenopause. You're like wonderful. 0:10:13.440 --> 0:10:17.240 So since then, I really have made a big effort 0:10:17.480 --> 0:10:20.439 to rest as much as possible. And I'm lucky I'm 0:10:20.440 --> 0:10:22.800 flying business class. I wouldn't go. I couldn't do it 0:10:22.840 --> 0:10:25.360 any other way. So I'm resting on the plane. But 0:10:25.800 --> 0:10:29.400 I'm very strict, actually probably stricter with sort of taking 0:10:29.440 --> 0:10:31.480 care of myself when I'm away than when I'm at home. 0:10:31.520 --> 0:10:33.319 So in the morning, I'm having my greens powders. I'm 0:10:33.320 --> 0:10:36.000 trying to get out and walk see the sun straight away, 0:10:36.120 --> 0:10:39.040 kind of get that circadian rhythm sorted, going to bed 0:10:39.080 --> 0:10:42.120 to de decent now and not drinking alcohol. And even 0:10:42.120 --> 0:10:45.280 if there's been a few no's to even dinners, like 0:10:45.360 --> 0:10:48.120 sometimes they'll put on an event for me because I've 0:10:48.120 --> 0:10:50.440 come and I'm actually better now at just saying I'm 0:10:50.440 --> 0:10:54.040 really sorry, I'm really tired. I need to rest so 0:10:54.080 --> 0:10:55.599 that I can be at my best when I'm on 0:10:55.640 --> 0:10:58.600 stage tomorrow or whatever it may be. So, yeah, just 0:10:58.640 --> 0:11:01.320 being very conscious of mind energy output. 0:11:02.200 --> 0:11:04.679 I feel like sometimes when you're talking about all these 0:11:04.720 --> 0:11:08.840 high level things like neutropics and you know, genetic optimization 0:11:09.240 --> 0:11:13.960 and all of which are important and fascinating and moving forward, 0:11:14.000 --> 0:11:16.480 going to be a big part of how we operate 0:11:16.600 --> 0:11:21.200 and optimize our health, I guess. But at the same time, 0:11:21.240 --> 0:11:23.440 if we go down to level one, the basement, you know, 0:11:23.440 --> 0:11:27.520 where we're talking about sleep, we're talking about managing anxiety, 0:11:27.559 --> 0:11:31.079 we're talking about good nutrition, we're talking about moving your body, 0:11:31.080 --> 0:11:34.200 we're talking about lifting a few weights. I feel like 0:11:34.280 --> 0:11:37.040 some people want to bypass the basement stuff to get 0:11:37.080 --> 0:11:39.680 to level two. You know, it's like, you know what's 0:11:39.720 --> 0:11:44.520 great for cognitive function? Sleep? Yeah? Oh what neotropic? How 0:11:44.520 --> 0:11:47.480 about you fucking the sleep? Let's try that, because that 0:11:47.640 --> 0:11:51.640 is overwhelmingly the best thing you can do for your brain. Second, 0:11:52.040 --> 0:11:54.840 cut down on booze because that's fucking up your neurons. 0:11:54.840 --> 0:11:59.040 That's fucking up your brain. Thirdly, don't be dehydrated also 0:11:59.120 --> 0:12:01.480 makes you stupid, Like I forget the numbers, but you 0:12:01.480 --> 0:12:04.240 could probably tell us it's a small percentage of being 0:12:04.320 --> 0:12:08.240 dehydrated as she drinks some water that decreases our IQ 0:12:08.559 --> 0:12:10.280 do you know what I mean? And it's so funny 0:12:10.280 --> 0:12:13.200 when I talk about this in a corporate gig. I 0:12:13.240 --> 0:12:16.680 talk about the impact of consistent or regular dehydration on 0:12:16.720 --> 0:12:20.000 your body and tears drinking as well. And then all 0:12:20.040 --> 0:12:21.760 of a sudden, there's two hundred people in a room, 0:12:21.760 --> 0:12:23.880 one hundred and ninety five of drinking water, and they 0:12:24.000 --> 0:12:26.600 don't they don't even laugh, They don't even realize that 0:12:26.640 --> 0:12:29.000 they're but they all recognize, or a lot of them 0:12:29.040 --> 0:12:31.839 recognize that they don't. They literally don't drink enough. And 0:12:31.880 --> 0:12:34.880 it makes you stupid because your brains whatever ninety percent water. 0:12:35.960 --> 0:12:38.840 It's so true, and the sleep part of it. I 0:12:38.880 --> 0:12:42.280 have my little routine now, and this is definitely not 0:12:42.440 --> 0:12:45.240 for every listener because we're all different and shod work 0:12:45.240 --> 0:12:47.640 with a practitioner. But my little routine that just works 0:12:47.679 --> 0:12:54.240 so beautifully for me is Elthenine or love ealthine. Chiff's nodding. 0:12:54.280 --> 0:12:55.680 Do you take lthene as well? 0:12:55.920 --> 0:12:58.200 Yeah? I take two and gabber for me. 0:13:00.160 --> 0:13:02.160 Yeah, there's a nice product that I picked up, which 0:13:02.160 --> 0:13:03.840 actually I think we can get here in Australia now, 0:13:03.840 --> 0:13:08.160 and it's got elthenine, gabba rodiola, a few other little 0:13:08.200 --> 0:13:11.640 things in it. But even just straight elthenine, it has 0:13:11.679 --> 0:13:13.839 to be at least two hundred milligrams, so I track. 0:13:13.880 --> 0:13:16.520 I just took my whoop off because you get too 0:13:16.559 --> 0:13:19.400 close to your microphone. I bang my hands and then 0:13:19.440 --> 0:13:21.439 it hits on there and I did that. I was like, 0:13:21.520 --> 0:13:24.200 I'll take that off because my husband always lets me 0:13:24.200 --> 0:13:26.520 know how annoying it is when I bang the microphone 0:13:26.559 --> 0:13:29.640 and hit my hands on there and make noises. But 0:13:29.679 --> 0:13:32.520 when I have lthanine, I see that my deep sleep 0:13:32.960 --> 0:13:35.439 increases one hundred milligrams, which is often what they say 0:13:35.480 --> 0:13:37.800 you need. I don't have any change. I personally need 0:13:37.840 --> 0:13:40.760 two hundred milligrams. I know some people have more than that, 0:13:40.880 --> 0:13:42.679 but you know, definitely don't want to have more than 0:13:42.679 --> 0:13:45.320 the recommend a dose unless you're working with someone. But 0:13:45.360 --> 0:13:49.760 the lthenine magnesium glacinate and very low melatonin like one 0:13:49.760 --> 0:13:53.200 point five milligrams, And that's obviously for when I'm traveling 0:13:53.200 --> 0:13:56.320 in a different time zones, but that is just beautiful. 0:13:56.360 --> 0:13:58.480 I sleep really well. So now I've got my little 0:13:58.559 --> 0:14:00.559 thing where I know I can get and it doesn't 0:14:00.559 --> 0:14:02.240 matter what time of day it is, if I can 0:14:02.320 --> 0:14:05.239 just be calm, because it's not just taking the supplements. 0:14:05.280 --> 0:14:07.240 If you've been jumping around and you're on the screen, 0:14:07.679 --> 0:14:10.079 that's obviously going to affect you. It is about sort 0:14:10.080 --> 0:14:13.240 of winding down doing the lifestyle stuff as well. But 0:14:13.320 --> 0:14:16.520 that little combination works, and maybe it's even a bit 0:14:16.600 --> 0:14:18.360 of a placebo, like I know all those things work, 0:14:18.400 --> 0:14:21.320 but it makes me think I'm going to sleep, because 0:14:21.320 --> 0:14:23.920 one of my biggest issues with all the international travel 0:14:24.440 --> 0:14:26.440 was that I wouldn't sleep. You're on the other side 0:14:26.480 --> 0:14:30.000 of the world and it's daytime in Australia and I'm 0:14:30.040 --> 0:14:32.160 not sleeping, and then I've got to get up and perform. 0:14:32.200 --> 0:14:35.760 Whereas now my sleep is much much better when I travel. 0:14:35.760 --> 0:14:38.000 But I also walk as much as I can. I 0:14:38.080 --> 0:14:40.960 try to make time if I can in the morning 0:14:40.960 --> 0:14:43.080 and seeing a bit of sunlight, like just getting out 0:14:43.120 --> 0:14:45.360 and moving my body as well. Once upon a time, 0:14:45.640 --> 0:14:47.480 I'd be so tired, I'd be like, oh, just stay 0:14:47.480 --> 0:14:49.760 in the hotel room. I'm just going to cheer. I'm 0:14:49.760 --> 0:14:52.479 going to unpack my bag, have a shower, and just hibernate. 0:14:52.600 --> 0:14:54.400 Now I'm like, get it. If it's daytime, it's like 0:14:54.440 --> 0:14:57.720 get outside, like it doesn't matter how you feel, move 0:14:57.880 --> 0:15:00.000 my body and it's and I sleep so much better 0:15:00.080 --> 0:15:00.440 as well. 0:15:01.200 --> 0:15:03.160 Can you tell us a little bit about the protocol 0:15:03.200 --> 0:15:06.120 for the biological age evaluation? What does that look like? 0:15:06.160 --> 0:15:07.920 What is that? What are the bits and pieces. 0:15:09.040 --> 0:15:14.400 So it's from a dietary perspective, relatively high protein because 0:15:14.520 --> 0:15:18.280 there's the assumption that everyone's exercising at least thirty minutes 0:15:18.320 --> 0:15:21.040 a day, and there's three strength training sessions. So the 0:15:21.120 --> 0:15:24.880 protein was one point six to two grams of protein 0:15:25.000 --> 0:15:27.680 per kilo of ideal body weight, so it doesn't mean 0:15:27.680 --> 0:15:30.440 your total body weight. If you are ten kilos overweight, 0:15:30.520 --> 0:15:34.400 then a little bit less. So relatively high protein with 0:15:34.520 --> 0:15:36.760 the assumption that we are building some muscle, and we 0:15:36.840 --> 0:15:39.240 had people do DEXes and they did lose weight and 0:15:39.280 --> 0:15:43.920 build muscle. From a vegetable perspective, it's six serves of 0:15:44.040 --> 0:15:49.320 veggies a day for those listening, a serve of cooked vegetables. 0:15:49.320 --> 0:15:51.280 So let's say you got your sweet potato or your broccoli. 0:15:51.320 --> 0:15:53.400 It's half a cup. It's not very much at all. 0:15:53.920 --> 0:15:58.040 So six serves in total, and that is including two 0:15:58.080 --> 0:16:03.720 serves of chrysiferous chrysiferous things like broccoli, cauliflower, brussel sprouts, 0:16:03.880 --> 0:16:05.920 so they've got things in them that really support what 0:16:05.960 --> 0:16:09.360 we call liver health and detoxification and things like that. 0:16:09.440 --> 0:16:13.480 Great for metabolizing hormones and stuff as well for women 0:16:13.520 --> 0:16:17.400 that need that so chrysiferous. Two serves of greens. One 0:16:17.440 --> 0:16:20.040 of the biggest questions is if I have broccoli, is 0:16:20.080 --> 0:16:22.480 that a serve of greens as well? The answer is no, 0:16:22.760 --> 0:16:24.960 you need to have two serves of greens, whether that's 0:16:25.440 --> 0:16:28.360 spinach or other leafy greens, and then two serves of 0:16:28.400 --> 0:16:32.000 colored so red, orange, yellow. All those what we call 0:16:32.080 --> 0:16:35.960 phitronutrients in the colors are amazing antioxidants. You know a 0:16:36.000 --> 0:16:38.640 lot of people supplement with all of these crazy things, 0:16:38.680 --> 0:16:41.800 but the truth is you get them in these colored vegetables. 0:16:41.840 --> 0:16:44.120 So the different colors, the different types of veggies, you 0:16:44.120 --> 0:16:46.680 get all these things to support your gut, all these 0:16:46.760 --> 0:16:51.000 natural antioxidants, all this beautiful fiber. So six serves of veggies, 0:16:52.000 --> 0:16:55.560 it's not a ketogenic diet. There is whole grains, fermented 0:16:55.600 --> 0:16:58.080 food if people can tolerate it, at least one server 0:16:58.080 --> 0:17:01.360 a day, as many and spices as you want, and 0:17:01.400 --> 0:17:04.680 a serve of nuts and seeds and two serves of fruit. 0:17:04.760 --> 0:17:06.880 So it's quite a lot of food. We had some 0:17:06.960 --> 0:17:09.760 people saying this is a lot of food. We had 0:17:09.800 --> 0:17:12.000 others who didn't think it was much because they were 0:17:12.000 --> 0:17:13.879 getting rid of all the carbs and all of a 0:17:13.920 --> 0:17:16.560 sudden they felt like they needed to eat more. But 0:17:16.640 --> 0:17:22.040 it's definitely not a low food diet in the sense of, yeah, 0:17:22.440 --> 0:17:25.879 plenty of whole foods. That's the food component. We got 0:17:25.920 --> 0:17:30.120 the exercise component, the supplements, and again, of course work 0:17:30.200 --> 0:17:32.359 with a practitioner or at least speak to a pharmacist 0:17:32.520 --> 0:17:35.160 or someone before you jump in. I definitely don't recommend 0:17:35.680 --> 0:17:39.400 self prescribing. But we had a bee complex, and that 0:17:39.560 --> 0:17:43.439 was a methylated bee complex to support something called methylation, 0:17:44.040 --> 0:17:46.680 which is sort of all the epigenetic stuff there things 0:17:46.680 --> 0:17:51.639 sitting on the DNA, so methylated bees ubiquanol, which is 0:17:51.680 --> 0:17:55.320 an active form of co Q ten. This supports your mitochondria, 0:17:55.440 --> 0:18:00.000 your batteries. That was two hundred milligrams. So the research 0:18:00.000 --> 0:18:02.840 which most of the research shows that around one hundred 0:18:02.880 --> 0:18:06.920 milligrams to three hundred milligrams is really beneficial for cardiovascular health, 0:18:07.880 --> 0:18:10.480 you know, longevity, reducing oxidative stress. So I sort of 0:18:10.520 --> 0:18:14.359 went in the middle two hundred milligrams and then I 0:18:14.400 --> 0:18:18.479 had nigotinamide ribocide. So for those of your you'll have 0:18:18.560 --> 0:18:20.160 probably a ton of listeners that are sort of fitt 0:18:20.160 --> 0:18:25.960 into that almost biohackery lito, MNN and the NAD precursors. 0:18:26.000 --> 0:18:29.720 So the only one that's regulated and approved here in 0:18:29.760 --> 0:18:32.679 Australia so far with TGA out of all those different 0:18:32.680 --> 0:18:36.200 things that everyone sees online is called nicotimind riboside NR. 0:18:37.160 --> 0:18:40.200 Very low dose one hundred milligrams, So for those people 0:18:40.240 --> 0:18:42.920 that do look at online these supplements sometimes there's really 0:18:43.000 --> 0:18:45.280 high doses. Everything I did was sort of standard or 0:18:45.320 --> 0:18:49.159 lower dose, something called rerisperratrol, and then a bit of 0:18:49.200 --> 0:18:52.640 a complex that had NAC sulfur of fame which comes 0:18:52.680 --> 0:18:55.000 from the chrysiferous vegetables, and a few things to support 0:18:55.040 --> 0:19:01.240 liver health. So those five supplements, and if someone was 0:19:01.320 --> 0:19:05.639 not eating oily fish, so we recommended a couple of 0:19:05.680 --> 0:19:09.520 serves of oily fish, particularly small oily fish, sardines. If 0:19:09.520 --> 0:19:11.960 people like them, I know lots of people don't. I 0:19:12.040 --> 0:19:15.600 don't either. Unfortunately, do you eat sardines. 0:19:17.000 --> 0:19:18.520 Them, Tiff, Yeah, I'm. 0:19:20.200 --> 0:19:24.440 Just because they're good for me. All the Amiga three 0:19:24.600 --> 0:19:28.840 because they're small fish, they don't accumulate all the environmental pollutants. 0:19:28.840 --> 0:19:30.679 They're not getting the mercury, they're not getting all the 0:19:30.680 --> 0:19:32.680 crap that we threw in the ocean. So they're really 0:19:32.680 --> 0:19:34.800 a good source of protein and amiga threes. But if 0:19:34.800 --> 0:19:38.920 people aren't eating small oily fish, we educated them on 0:19:38.960 --> 0:19:41.119 the importance of amiga threes. A lot of people aren't 0:19:41.119 --> 0:19:43.640 getting enough. And there's this issue and I think you've 0:19:43.640 --> 0:19:47.359 had many speakers on your podcast before great talking about 0:19:47.359 --> 0:19:50.439 that Amiga six Amiga three ratio, the importance of healthy, 0:19:50.600 --> 0:19:54.520 healthy fats, so reducing those you know, seed oils, Amiga 0:19:54.520 --> 0:19:58.359 six's improving your Amiga threes. And then vitamin D was 0:19:58.520 --> 0:20:03.040 not Stan did supplement, but we did do blood testing 0:20:03.040 --> 0:20:06.440 and if someone was deficient in iron or vitamin D, 0:20:06.080 --> 0:20:10.880 we would talk about that with them. So and then mindfulness, 0:20:11.119 --> 0:20:13.840 which is up your alley five to ten minutes of 0:20:13.880 --> 0:20:17.720 mindfulness a day. There were some guided meditations and mindfulness 0:20:18.760 --> 0:20:23.600 suggestions and apps provided and most of them did it. 0:20:23.640 --> 0:20:25.680 To be honest, this was not part of the protocol 0:20:25.720 --> 0:20:30.200 initially but got thrown in and most people loved it. 0:20:30.240 --> 0:20:32.080