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Speaker 1: I'm Kitty Kuric, and this is Next Question. Everywhere you look,

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Speaker 1: everyone is talking about longevity, and the focus on living

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Speaker 1: longer and staying healthy is not just the purview of

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Speaker 1: Silicon Valley Bros. Sporting whoop watches. Now everyone wants to

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Speaker 1: better understand not only how they live longer, but how

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Speaker 1: they live better. I know that's something at sixty eight

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Speaker 1: I'm very interested in. So I'm so excited to chat

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Speaker 1: with doctor Ronda Patrick, an expert on longevity and aging

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Speaker 1: well Her evidence based insights are the basis of her

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Speaker 1: popular wellness platform, found my Fitness, and there are so

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Speaker 1: many things I'm excited to talk to her about. Doctor

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Speaker 1: Ronda Patrick, Great to see you. How are you.

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Speaker 2: Great to see you as well?

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Speaker 3: I was just telling you off camera about how last

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Speaker 3: time I saw you, you were crushing it at pickleball

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Speaker 3: Way to Go.

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Speaker 1: So hopefully I am an example of healthy aging, but

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Speaker 1: I want to learn more and that's why I'm so

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Speaker 1: excited to talk to you. You have a PhD in

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Speaker 1: biomedical science, so you're not only a wellness influencer and

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Speaker 1: pot cast host, You're a researcher, Ronda, with decades of

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Speaker 1: experience investigating aging. And I'm curious, how did you get

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Speaker 1: into the business of aging? How did this topic really

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Speaker 1: capture your imagination?

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Speaker 2: Oh?

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Speaker 3: Yeah, that's a great question. I mean, who isn't interested

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Speaker 3: in aging, especially as we're aging, right? I mean, everyone

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Speaker 3: I know is interested in aging. But I was actually

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Speaker 3: obsessed with aging back in my twenties, and it happened

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Speaker 3: when I joined a lab at the Salk Institute for

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Speaker 3: Biological Studies in the Juya California, and the lab was

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Speaker 3: a lab that was researching aging, and they were using

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Speaker 3: these little nematode worms called C.

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Speaker 2: Elegance.

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Speaker 3: Their genome had been sequenced decades ago, so you know,

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Speaker 3: all the genes were known, and it turns out, you know,

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Speaker 3: there's a lot of what are called homologous genes in

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Speaker 3: these worms that you know, shared with humans. So for example,

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Speaker 3: they have an insulin receptor. They have this whole insulin

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Speaker 3: signaling pathway. And I mentioned that pathway because that's the

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Speaker 3: pathway I.

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Speaker 2: Was manipulating in these worms.

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Speaker 3: And if you can, you imagine a young twenty year

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Speaker 3: old looking at these seligan worms, and they're really a

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Speaker 3: great model for aging because their life expectancy is only

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Speaker 3: fourteen days, so you can do a lot of manipulations

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Speaker 3: and turnovers quick, right unlike a human like eighty years,

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Speaker 3: Like that's too long to wait to do an experiment.

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Speaker 3: So you can do a lot of genetic manipulation with

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Speaker 3: these worms and see how that affects their life span

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Speaker 3: and how it affects their vitality their health. And as

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Speaker 3: I was doing these experiments where I would just decrease

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Speaker 3: insulin signaling, so you're imagine like decreased insulin response for

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Speaker 3: us that you know, we all can relate to eating

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Speaker 3: less refined sugar. Glucose is what causes an insulin response

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Speaker 3: will in the worms. If you genetically do that and

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Speaker 3: turn it down, it extends their life's expectancy from fourteen

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Speaker 3: days to thirty days.

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Speaker 2: So you're you're talking like one hundred percent right.

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Speaker 3: And not only that, they were youthful throughout their life.

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Speaker 3: So typically these worms, you put them on a little

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Speaker 3: petri dish. They're eating equal A bacteria. You're looking at

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Speaker 3: them under a microscope because they're only half a millimeter

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Speaker 3: in size. And as they start to age, they start

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Speaker 3: to move slower. They don't really feed as you know well,

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Speaker 3: and they're just very slow. But when you damp in

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Speaker 3: that insulin signaling, they're useful. They move around. It's like

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Speaker 3: they're you know, two days old, you know, all the

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Speaker 3: way up until late in life. And that to me

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Speaker 3: was this moment where it was like, Wow, I have

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Speaker 3: this gene, I have an insulin receptor if I you know,

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Speaker 3: if this is happening in this worm, how does that

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Speaker 3: relate to me? And that's kind of when I became

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Speaker 3: obsessed with with aging was during my time there doing

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Speaker 3: research with these little worms.

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Speaker 1: Which is fascinating and of course leads me to ask

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Speaker 1: how much of this is in your genes, like the

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Speaker 1: whole nature versus nurture argument, and how much of aging

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Speaker 1: is really in our control? You were able to manipulate

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Speaker 1: that gene in that worm, but not all of us

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Speaker 1: or the science hasn't gotten to a point yet where

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Speaker 1: we can manipulate many of the genes that are responsible

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Speaker 1: for the aging process. So I guess the question is,

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Speaker 1: if that's the case, Ronda, how much control do we

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Speaker 1: really have over our own aging process?

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Speaker 3: We have a tremendous amount of control, actually, so I

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Speaker 3: think the last I checked, the statistics were about eighty

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Speaker 3: percent of your diet and lifestyle choices really play a

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Speaker 3: role and regulate like the way you age versus about

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Speaker 3: twenty percent of genetics. And when I talk about like

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Speaker 3: the way you age, you know, I'm not talking about

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Speaker 3: life expectancy, so how long you live, So the number

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Speaker 3: of years that you live, you know, the number of

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Speaker 3: years from when you're born to when you die, right, like,

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Speaker 3: that's your life expectancy. I'm talking about the quality of

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Speaker 3: your life. So that really does depend on your lifestyle. Diet, exercise,

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Speaker 3: avoiding smoking, avoiding excess alcohol consumption, not being obese, you know,

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Speaker 3: being physically active. All those things are really important in

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Speaker 3: controlling how healthy you know you're aging. And we can

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Speaker 3: talk about what healthy aging is in a minute, but

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Speaker 3: I think when it comes to genetics, there are certain

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Speaker 3: genes that do regulate your life expectancy and how well

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Speaker 3: you can handle the stress of aging. And so you know,

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Speaker 3: people that live to be one hundred years old or older, like,

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Speaker 3: you're not going to get that if it's not in

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Speaker 3: your genes, Like you can have the healthiest life ever,

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Speaker 3: and you're not going to live to be one hundred

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Speaker 3: even with that like completely healthy lifestyle. So there is

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Speaker 3: a genetic potential you know that you have, and I

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Speaker 3: think the reality is is that most of us are

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Speaker 3: not reaching that genetic potential because of our lifestyle not

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Speaker 3: being good enough, right, And so that's kind of I

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Speaker 3: don't know if that answers your question, but.

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Speaker 1: Yes, no, I think when you say eighty percent has

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Speaker 1: to do with your lifestyle and twenty percent your your genes.

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Speaker 1: But you're right, you know, sometimes you see people smoking

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Speaker 1: and living to be one hundred and two, and then

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Speaker 1: you see people who never smoked my like my late

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Speaker 1: husband who died of colorectal cancer at forty two. So

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Speaker 1: it makes you wonder. I guess it's both your genetic

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Speaker 1: makeup and then how those genes interact with your lifestyle choices.

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Speaker 3: Right, right, there's a big interaction between genetics and lifestyle.

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Speaker 3: And you know, if there is like a family history

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Speaker 3: of cancer or cardiovascular disease, or you know, any of

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Speaker 3: these really age related diseases that we sort of get

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Speaker 3: later in life, that's really important to know because that's

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Speaker 3: when you have to realize, Look, it's really really important

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Speaker 3: for me to dial in my lifestyle, you know, my diet,

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Speaker 3: what I'm eating. Cancer screenings for ex ample, particularly in

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Speaker 3: the case of people that have a genetic you know,

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Speaker 3: or a family history of breast cancer or cold and cancer,

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Speaker 3: the kinds of cancers that we do have great screenings for. Right,

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Speaker 3: So yeah, very important to like, it's important to know

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Speaker 3: what your your family history is and what your if

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Speaker 3: your genetics are. Like, there are you know, third party

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Speaker 3: testing sites now that you can go and get a

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Speaker 3: lot of genes measured and know if you have some

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Speaker 3: of these genetic risk factors for colorectal cancer or for

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Speaker 3: breast cancer, for example.

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Speaker 1: I wanted to talk to you about sort of our

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Speaker 1: impressions of what it means to age, because it feels

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Speaker 1: like perhaps baby boomers not wanting to get old. I

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Speaker 1: am a baby boomer myself, but our concept of aging

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Speaker 1: has really changed. Sixty may not be the new thirty,

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Speaker 1: but sixty today doesn't feel like sixty felt when our

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Speaker 1: parents were that age. And I'm curious how and why

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Speaker 1: you think our views on aging have changed so much much?

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Speaker 2: Absolutely, and it's so true.

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Speaker 3: I mean, I'm, you know, forty seven, and I feel like,

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Speaker 3: you know thirty right Like there's it's definitely like every

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Speaker 3: it seems like we've all shifted back a decade or more.

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Speaker 3: And so when we think about aging, oftentimes we think

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Speaker 3: about chronological age. I just told you my age, right

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Speaker 3: like this, this number of years. We're counting the years

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Speaker 3: since we were born until we die, and that is

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Speaker 3: our life span. And that's classically how we thought about

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Speaker 3: aging for a long time. But as science has progressed

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Speaker 3: and we started to have new biomarkers and ways of

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Speaker 3: measuring health, we started to realize, oh, people can age

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Speaker 3: at very different rates depending on how healthy or not

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Speaker 3: healthy they are. So that number that sort of signifies,

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Speaker 3: you know, how long you've been alive, doesn't actually mean

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Speaker 3: that much in terms of how you're aging. So we

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Speaker 3: have this new term now, which is our you know,

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Speaker 3: health span versus our life span, right, and our health

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Speaker 3: span is really talking about the quality of our life. Right,

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Speaker 3: So we want to be healthy, we want to be

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Speaker 3: physically functioning independent, and have disease if it happens at all,

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Speaker 3: happen at the very very end of our life rather

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Speaker 3: than the last fifteen to twenty years of our life.

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Speaker 1: Right.

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Speaker 3: So I think now aging is just it's it's really

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Speaker 3: different because it's not just that number, it's actually just

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Speaker 3: how well you're taking care of yourself. And so healthy

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Speaker 3: aging is something that we have a lot of control of,

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Speaker 3: and that's something that comes down to that eighty percent, right, Like, yes,

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Speaker 3: there are people that hit the genetic jackpot and they

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Speaker 3: can smoke and drink and live to be one hundred

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Speaker 3: and ten because they have genes that help them deal

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Speaker 3: with a lot of stress. But most of us don't

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Speaker 3: have that.

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Speaker 1: Right.

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Speaker 3: It's kind of an out you're an outlier. If you're

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Speaker 3: able to do that. You know this health this concept

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Speaker 3: healthy aging. Now you know, we know what that means,

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Speaker 3: and what it means is we want to be physically independent.

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Speaker 3: We want to be able to play with our grandchildren.

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Speaker 3: We want to be able to carry groceries. We want

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Speaker 3: to be able to do all the things that are

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Speaker 3: important to us, whether that's dancing or pickleball or tennis

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Speaker 3: or whatever it is. You want to be able to

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Speaker 3: do that in the later decades of your life. And

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Speaker 3: you can do that right there, are there. You can

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Speaker 3: absolutely do that. So having that independence, compressing that disease,

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Speaker 3: you know, morbidity into the very very end. So this

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Speaker 3: is cardiovascuar disease, cancer, metabolic disease. You know, also being sedentary,

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Speaker 3: that's a disease, neurodegenerate disease like Alzheimer's and Parkinson's, Like

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Speaker 3: you don't want those to You don't want to get

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Speaker 3: those in your sixties. Like if they happen, you want

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Speaker 3: them to happen at the very very end of your life.

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Speaker 3: So you know, that is healthy aging in a sense.

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Speaker 1: From a clinical standpoint. What really moves the needle on

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Speaker 1: extending a healthy lifespan is it mostly about lowering our

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Speaker 1: risk as you mentioned, of major diseases as much as possible.

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Speaker 3: Yes, it is about lowering those disease risks that I

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Speaker 3: just mentioned, so very very important. Part of it also

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Speaker 3: maintaining your cognitive reserve and your muscle reserve. So if

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Speaker 3: you do get sick, you want to you want to

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Speaker 3: be able to handle it well. Right, So if you're

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Speaker 3: cognitively functioning well, if you have you know, muscle mass

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Speaker 3: like these things are very important, that's also part of it.

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Speaker 3: But really what moves the needle clinically, I would say

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Speaker 3: first and foremost is physical activity exercise, and there are

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Speaker 3: two components to that. There's the aerobic exercise and then

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Speaker 3: there's the resistance training. There though, that itself moves the

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Speaker 3: disease risk for all those diseases in the right direction.

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Speaker 3: So it's going to delay all those diseases, cardiovascular disease,

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Speaker 3: Alzheimer's disease, metabolic disease, all that is going to happen.

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Speaker 3: And why is that important? So why do you need both? Well,

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Speaker 3: aerobic exercise is really working your cardio respiratory system, and

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Speaker 3: we now can measure we have biomarkers of our cardio

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Speaker 3: respiratory fitness. This is called VO two max. It's the

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Speaker 3: maximum amount of oxygen that you can take up during

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Speaker 3: physical activity. It's one of the most important biomarkers of

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Speaker 3: healthy aging and longevity. In fact, people with like the

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Speaker 3: highest cardio respiratory fitness have a five year increased life

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Speaker 3: expectancy compared to people with the lowest. And so you're

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Speaker 3: talking about a really big difference here. How do you

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Speaker 3: improve that? While you engage in aerobic exercise, whether that's jogging, cycling, rowing,

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Speaker 3: those are great things to do. If you can't jog,

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Speaker 3: you really want to mix in some kind of If

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Speaker 3: you're a walker, you really want to mix in some

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Speaker 3: interval walking there. What I mean by that is you

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Speaker 3: want to get your heart rate up. You don't just

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Speaker 3: want it to be like a the kind of exercise

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Speaker 3: that you can hold a conversation while doing it right.

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Speaker 3: You want to mix in that high intensity interval training.

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Speaker 3: So for some people that's getting on a peloton bike

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Speaker 3: and really going after it hard. You know, twenty seconds

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Speaker 3: on hard and then twenty seconds off or a minute on.

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Speaker 3: So there's a lot of different ways you can do that.

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Speaker 3: Not everyone is to that point yet you know, some

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Speaker 3: people if they are just you know, getting they're new

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Speaker 3: to physical activity. You can walk, but even studies have

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Speaker 3: shown if you walk and then you pick up the

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Speaker 3: pace really fast for like a short period and then

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Speaker 3: go back to your slower walking, even that has much

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Speaker 3: more benefits in terms of improving metabolic health, cardio respiratory fitness.

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Speaker 3: So that's really one component to exercise, and the other

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Speaker 3: is muscle mass.

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Speaker 2: Like you want to be.

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Speaker 3: Engaging in resistance training. The guys have already figured that out.

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Speaker 3: They've been interested in the muscle, you know, for more

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Speaker 3: esthetic reasons for a long time. Women have sort of

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Speaker 3: been i would say more the cardio junkies. Like in

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Speaker 3: my experience, you see women sort of shy away from

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Speaker 3: resistance training and strength training in that they don't want to.

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Speaker 1: Bulk up, right, they don't want to bulge, and that

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Speaker 1: doesn't happen.

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Speaker 2: It doesn't. It's hard to bulk up. It's really hard

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Speaker 2: to bulk up.

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Speaker 3: So women should be engaging in I would say the

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Speaker 3: minimum for anyone would be about sixty minutes a week.

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Speaker 3: And why is that important? Because if you think about

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Speaker 3: contributing to your retirement fund, you start at an early age.

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Speaker 3: Right when you retire, you don't want to just rely

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Speaker 3: on social Security, Like that's going to be really a hard,

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Speaker 3: hard to live a life, right, So you're contributing to

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Speaker 3: your retirement fund that way, once you retire, you're going

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Speaker 3: to be pulling from that fund. You have to think

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Speaker 3: of your health the same way you have to think

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Speaker 3: of your muscle mass. You need to contribute to that

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Speaker 3: muscle mass retirement fund because once you start to reach

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Speaker 3: fifty sixty years old, you start to lose muscle mass

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Speaker 3: at a much higher rate. And you know you can

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Speaker 3: counter it as much as you can with resistance training,

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Speaker 3: but you're going to lose more than you did when

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Speaker 3: you were forty or thirty, and so you want to

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Speaker 3: have more reserve there. That way, when you're losing, when

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Speaker 3: it's being taken from you, you had more to start with, right,

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Speaker 3: so you want to engage in that resistance training. We

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Speaker 3: know that cyclopenia, which is the age related loss and

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Speaker 3: muscle mass. We know that people that are experiencing that

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Speaker 3: have a sixty percent higher mortality risk all cause mortality

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Speaker 3: risk that's pretty high. They're also twice as likely to

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Speaker 3: have a serious fall or fracture which totally degrades your

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Speaker 3: quality of life. Right, So resistance training, when I say that,

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Speaker 3: I don't mean just doing single joint exercises like bicep

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Speaker 3: curls or tric of kickbacks, the stuff that makes you

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Speaker 3: look toned and nice. Although that's great, you want to

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Speaker 3: be doing multi joint exercises. You want to be doing

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Speaker 3: things that are working multiple joints at once. So what

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Speaker 3: I'm talking about here is more compound lifts. Rowing is

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Speaker 3: a good one, you can do dead lips is a

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Speaker 3: good one, Squats, so these are all really important to

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Speaker 3: improve muscle mass function but also in density. So you're

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Speaker 3: getting a lot, a lot of bang for your buck there.

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Speaker 3: And that's why I like, do you know talking about

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Speaker 3: the compound lifts?

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Speaker 1: So when you say how many minutes of that a

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Speaker 1: week should you be doing?

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Speaker 3: Minimum sixty's that's doable, right. I mean, it doesn't have

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Speaker 3: to be all at once. It can be ten minutes

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Speaker 3: one day, ten minutes, you know, it could be ten

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Speaker 3: minutes six days a week. It could be twenty minutes,

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Speaker 3: twenty it doesn't. We now know that the exercise doesn't

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Speaker 3: have to be all in one bout. It can be

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Speaker 3: you know, the shorter bouts of exercise because they add up.

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Speaker 3: And there's now multiple studies showing this same goes for

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Speaker 3: the aerobic Guess what, There's all these studies now coming

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Speaker 3: out showing that the short bursts of more you know,

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Speaker 3: vigorous exercise where you're getting that heart right up. Maybe

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Speaker 3: you're sprinting around the yard with your dog or your

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Speaker 3: new puppy, or your grandkids, or the things that you

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Speaker 3: don't really think of as exercise.

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Speaker 2: You're not counting it. They count, they count, and they

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Speaker 2: add up. They're additive. So engage in those sorts of

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Speaker 2: activities because they really are important for your health.

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Speaker 1: My doctor told me to work out or to raise

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Speaker 1: my heart rate above one hundred for thirty minutes, three

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Speaker 1: times a week. Does that sound right to you?

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Speaker 2: Yeah, so, depending on your age.

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Speaker 3: I think ultimately what your doctor is saying is like,

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Speaker 3: you want to get your heart rate up to a

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Speaker 3: vigorous intensity zone.

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Speaker 2: And what that means for most.

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Speaker 3: People is you're about eighty percent your max heart rate

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Speaker 3: right or more. And that is really a lot of

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Speaker 3: people can relate to that. If they don't have a

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Speaker 3: wearable device, if they're not measuring their heart rate.

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Speaker 2: The talk tests.

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Speaker 3: So you want to be able to not be able

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Speaker 3: to have a conversation while you're working out, and that's

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Speaker 3: the way to know that you're actually getting into that

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Speaker 3: zone that you're talking about, and it is. It is,

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Speaker 3: And I think if we talk about exercise intensity, or

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Speaker 3: maybe we can talk about it now, it's probably one

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Speaker 3: of the most important points that I could make is

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Speaker 3: that getting into that vigorous intensity exercise that could be jogging,

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Speaker 3: a you know, like there's cycling, there's a lot of

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Speaker 3: ways to do that, but getting to that point where

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Speaker 3: you're really getting your heart rate up to that like

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Speaker 3: for years saying one hundred beats per minute, but getting

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Speaker 3: you know, for me, it's it's more than that. But

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Speaker 3: you want to get to that point where you're about

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Speaker 3: seventy five to eighty percent of what your maximum heart

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Speaker 3: rate is. That's really important. And there's some new studies

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Speaker 3: that have come out that have really taken I mean

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Speaker 3: this whole the exercise guidelines right that we know about

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Speaker 3: these exercise guidelines which say, hey, you want to do

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Speaker 3: one hundred and fifty to three hundred minutes a week

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Speaker 3: of aerobic exercise moderate intensity or seventy five minutes to

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Speaker 3: one hundred and fifty minutes of high intensity. So it's

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Speaker 3: kind of like this one to two ratio, right, The

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Speaker 3: idea is, well, if you're doing a moderate intensity when

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Speaker 3: I mean moderate, you know, it's more of a like

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Speaker 3: all faster walking pace instead of a jogging pace. Right,

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Speaker 3: jogging would be the higher intensity. This new study just

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Speaker 3: came out, it was published in Nature Communications, and it

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Speaker 3: really turned that whole idea on this on the head.

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Speaker 3: So basically this one to two ratio out the door.

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Speaker 3: So essentially that was all based on energy expenditure, so

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Speaker 3: how many calories that you burn, so you burn twice

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Speaker 3: as many calories when you're doing a more vigorous intensity

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Speaker 3: exercise versus moderate, but no health outcomes were looked at.

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Speaker 3: Cardiovascular disease, all cause mortality, cancer, metabolic disease, those weren't

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Speaker 3: actually looked at. They're kind of just these estimations that

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Speaker 3: are based on questionnaires people talking about how frequently the exercise,

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Speaker 3: trying to remember back and then looking at the outcomes. Well,

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Speaker 3: new data has come out actually empirically measuring that. So

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Speaker 3: people were wearing these accelerometers where they can measure how

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Speaker 3: fast they're moving and it turns out when you actually

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Speaker 3: measure empirically people's physical activity and you look at health

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Speaker 3: outcomes those were looked at, it turns out vigorous intensity

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Speaker 3: for every one minute a vigorous intensity exercise think jogging

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Speaker 3: right or you know, sprinting to play with your puppy,

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Speaker 3: you your grand grandkid, for every one minute of that,

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Speaker 3: you had to do four minutes of modern intensity exercise

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Speaker 3: to get the same effect on reducing all cause mortality.

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Speaker 3: You had to do eight minutes of modern intensity exercise

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Speaker 3: for every one minute of vigorous to get the same

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Speaker 3: effect on reducing cardiovascular related mortality. And you had to

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Speaker 3: do ten minutes of modern intensity exercise for every one

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Speaker 3: minute of vigorous to reduce the risk of having type

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Speaker 3: two diabetes. So I mean, it's just enormous change and

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Speaker 3: very efficient if you are going to be able to

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Speaker 3: get that heart rate up and really move a little

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Speaker 3: bit faster. And I know, I'm sorry I went on

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Speaker 3: a long tangent, but I think it's now that's okay point.

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Speaker 3: It sounds like I need to do more vigorous exercise.

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Speaker 3: Can you come to New York and be my personal trainer?

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Speaker 3: There's so many great trainers and you know programs out

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Speaker 3: there for people, but it really is important to get

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Speaker 3: that heart rate up. And like I said, you're talking

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Speaker 3: about I mean anywhere between like four to ten times.

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Speaker 3: You're getting more out of that one minute if you're

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Speaker 3: just if you just push a little harder, right. And

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Speaker 3: I know we were talking about clinical end points here

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Speaker 3: and what really moves, what really moves the needle, and

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Speaker 3: I went on a tangent with exercise because it really

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Speaker 3: is the most important thing. There are other factors, you know, diet,

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Speaker 3: eating a healthy diet, avoiding the ultra process foods, like

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Speaker 3: we were talking about, you know, making sure that you

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Speaker 3: are avoiding obesity overweight, like if you are losing weight,

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Speaker 3: like that's a really important thing to do because obesity

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Speaker 3: takes seven years off your life expectancy in extreme cases

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Speaker 3: fourteen years off, so very important to you know, lose weight,

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Speaker 3: try to stay at a healthy body weight. That's if

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Speaker 3: you can stay out healthy body of weight, you're fifty

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Speaker 3: percent there.

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Speaker 1: Truly, I want to talk more about sort of food

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Speaker 1: and nutrition, but I wanted to ask you about heart health.

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Speaker 1: Is a healthy heart the key randa to healthy aging.

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Speaker 3: It's a huge component of it, and I would argue

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Speaker 3: that yes, it probably is the key. I mean, if

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Speaker 3: you think about your heart and vascular health, your heart

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Speaker 3: is pumping blood to all the organs in your body,

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Speaker 3: including your brain. And what is in the blood, well,

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Speaker 3: the blood is, you know, the blood is. This vascular

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Speaker 3: system is a delivery system, right, You're delivering oxygen, You're

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Speaker 3: delivering glucose, fatty acids. This is substrates to make energy.

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Speaker 3: You're delivering vitamins, minerals, amino acids for proteins to be made.

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Speaker 3: I mean, you are delivering everything you need to have

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Speaker 3: energy to feel good and to age better. And so

435
00:23:59,680 --> 00:24:04,400
Speaker 3: you to have a very healthy functioning heart and vascular

436
00:24:04,440 --> 00:24:07,920
Speaker 3: system to be able to do that. And you know,

437
00:24:08,680 --> 00:24:10,720
Speaker 3: I know I'm like belaboring the point here when I

438
00:24:10,800 --> 00:24:14,320
Speaker 3: keep talking about exercise, but it's never too late to

439
00:24:15,200 --> 00:24:17,560
Speaker 3: improve your heart health. And I think that's an important

440
00:24:17,600 --> 00:24:20,080
Speaker 3: point to make because some people may be listening to

441
00:24:20,119 --> 00:24:22,000
Speaker 3: this and they may be fifty years old, and they

442
00:24:22,000 --> 00:24:23,960
Speaker 3: may be sixty years old, and they may think, wow,

443
00:24:24,560 --> 00:24:29,120
Speaker 3: I've not engaged in exercise, I haven't really taken care

444
00:24:29,160 --> 00:24:29,800
Speaker 3: of myself.

445
00:24:29,840 --> 00:24:32,080
Speaker 2: It's too late, and I'm already at this age, it's

446
00:24:32,160 --> 00:24:33,040
Speaker 2: not true.

447
00:24:33,520 --> 00:24:36,399
Speaker 3: There's actually a study that was done by a doctor

448
00:24:36,400 --> 00:24:41,040
Speaker 3: ben Levine out of ut Southwest in Dallas, Texas where

449
00:24:41,040 --> 00:24:45,080
Speaker 3: he took fifty year olds who had never really engaged

450
00:24:45,080 --> 00:24:48,720
Speaker 3: in that kind of physical active structured physical activity. But

451
00:24:48,760 --> 00:24:51,040
Speaker 3: they didn't have any other diseases otherwise, So they didn't

452
00:24:51,040 --> 00:24:53,439
Speaker 3: have cardiovascar disease or Typewo diabetes or any of these

453
00:24:53,480 --> 00:24:57,159
Speaker 3: other diseases yet, but they hadn't really been physically active,

454
00:24:57,840 --> 00:25:01,240
Speaker 3: and he put them on a two year exercise protocol

455
00:25:02,040 --> 00:25:04,240
Speaker 3: and then wanted to look at how that affected their heart.

456
00:25:04,400 --> 00:25:08,280
Speaker 2: So as as we age, our heart.

457
00:25:07,760 --> 00:25:11,320
Speaker 3: Shrinks and it stiffens, and that plays a role in

458
00:25:11,359 --> 00:25:14,440
Speaker 3: cardiovascular disease. So a shrinking heart and a stiffening heart,

459
00:25:14,480 --> 00:25:17,080
Speaker 3: you don't want that. Stiffening of the heart is very bad.

460
00:25:17,119 --> 00:25:20,119
Speaker 3: So exercise is one of the best things that you

461
00:25:20,160 --> 00:25:22,199
Speaker 3: can do to counter that.

462
00:25:22,680 --> 00:25:22,880
Speaker 1: Right.

463
00:25:23,680 --> 00:25:26,080
Speaker 3: So these healthy fifty year olds I say healthy, they

464
00:25:26,119 --> 00:25:28,720
Speaker 3: were sedentary and I would argue that's not healthy. But anyways,

465
00:25:28,800 --> 00:25:31,639
Speaker 3: they didn't have these other diseases. They engage in this

466
00:25:31,680 --> 00:25:34,639
Speaker 3: two year exercise protocol, which was pretty intense. It was

467
00:25:34,680 --> 00:25:38,040
Speaker 3: a progressive workup, so that means, you know, first six months,

468
00:25:38,080 --> 00:25:40,040
Speaker 3: they started off slow. By the time they got to

469
00:25:40,080 --> 00:25:43,520
Speaker 3: the six months, they were engaging about five hours of

470
00:25:43,520 --> 00:25:46,320
Speaker 3: physical activity per week, which is quite a lot. That's

471
00:25:46,359 --> 00:25:49,720
Speaker 3: on the high end for most people. And their exercise

472
00:25:49,920 --> 00:25:52,960
Speaker 3: was a lot of aerobic exercise. They also did about,

473
00:25:53,040 --> 00:25:55,439
Speaker 3: you know, at least sixty minutes of the resistance training,

474
00:25:55,800 --> 00:25:58,000
Speaker 3: but they were doing a large portion of what we

475
00:25:58,000 --> 00:26:00,199
Speaker 3: were talking about, which getting their heart right up. They

476
00:26:00,240 --> 00:26:02,399
Speaker 3: were doing more of this type of exercise where they

477
00:26:02,480 --> 00:26:05,679
Speaker 3: really couldn't have a conversation while they were exercising. It

478
00:26:05,680 --> 00:26:09,520
Speaker 3: was vigorous intensity and so they were jogging. They were

479
00:26:09,560 --> 00:26:13,360
Speaker 3: doing this high intensity interval training, and by the end

480
00:26:13,359 --> 00:26:16,760
Speaker 3: of the two years, compared to the control group, which

481
00:26:16,800 --> 00:26:21,400
Speaker 3: was like stretching, types of exercise, exercises, yoga, things like that,

482
00:26:22,840 --> 00:26:26,080
Speaker 3: they had reversed the aging of their heart by twenty years.

483
00:26:26,119 --> 00:26:30,440
Speaker 3: I say reversed because their hearts looked like thirty year

484
00:26:30,480 --> 00:26:33,120
Speaker 3: olds compared to fifty year olds. So they started off

485
00:26:33,160 --> 00:26:36,159
Speaker 3: looking like fifty year olds and they ended after the

486
00:26:36,200 --> 00:26:38,159
Speaker 3: two years looking like thirty year olds in terms of

487
00:26:38,200 --> 00:26:41,080
Speaker 3: the structural changes in their hearts. So they were able

488
00:26:41,119 --> 00:26:43,639
Speaker 3: to grow their heart in size and get rid of

489
00:26:43,680 --> 00:26:47,440
Speaker 3: this stiffening of their heart. Okay, so that is phenomenal.

490
00:26:48,000 --> 00:26:53,560
Speaker 3: And so the exercise is really important for vascular health

491
00:26:53,560 --> 00:26:57,760
Speaker 3: and heart health, which ultimately is regulating everything. It's regulating

492
00:26:57,800 --> 00:27:00,560
Speaker 3: cardiovascular disease that's the number one killer in the United

493
00:27:00,600 --> 00:27:03,320
Speaker 3: States and most developed countries to be honest, but it's

494
00:27:03,359 --> 00:27:07,720
Speaker 3: also regulating brain health because you need blood to get

495
00:27:07,720 --> 00:27:10,800
Speaker 3: to your brain, you need oxygen, you need glucose, you

496
00:27:10,840 --> 00:27:13,320
Speaker 3: need all of these goodies to be delivered to your brain.

497
00:27:13,680 --> 00:27:16,080
Speaker 3: And if your heart isn't functioning and if your vascular

498
00:27:16,080 --> 00:27:18,960
Speaker 3: system is all clogged up with plaque, then you're not

499
00:27:18,960 --> 00:27:21,400
Speaker 3: going to be able to get that blood flow correctly

500
00:27:21,400 --> 00:27:25,280
Speaker 3: to the brain. Actually, there's there's some studies that have

501
00:27:25,640 --> 00:27:28,800
Speaker 3: shown that, you know, the breakdown of the blood brain

502
00:27:28,840 --> 00:27:32,719
Speaker 3: barrier is one of the earliest signs of Alzheimer's disease

503
00:27:32,720 --> 00:27:36,800
Speaker 3: in dementia, and that happens decades before any clinical symptoms.

504
00:27:37,320 --> 00:27:39,360
Speaker 3: And why do I mention the breakdown of the blood brain

505
00:27:39,440 --> 00:27:42,840
Speaker 3: barrier because it all comes down to vascular health. Our

506
00:27:42,840 --> 00:27:45,760
Speaker 3: blood brain barrier is made up of these tiny little vessels,

507
00:27:46,240 --> 00:27:50,280
Speaker 3: and these tiny little vessels need oxygen they need to

508
00:27:50,320 --> 00:27:53,200
Speaker 3: get these nutrients, and they're so they're like the size

509
00:27:53,200 --> 00:27:55,920
Speaker 3: of a hair follicle, you know, like you thinking about

510
00:27:55,920 --> 00:27:59,239
Speaker 3: your hair follicle and hair. They're super super tiny. And

511
00:27:59,320 --> 00:28:02,320
Speaker 3: so the only way they're going to get that oxygen

512
00:28:02,359 --> 00:28:06,200
Speaker 3: and the nutrients is if the blood is pumping harder

513
00:28:06,720 --> 00:28:08,919
Speaker 3: and you have to engage in physical activity to do that.

514
00:28:09,119 --> 00:28:12,439
Speaker 3: And when you don't, those tiny blood vessels start to

515
00:28:12,480 --> 00:28:15,119
Speaker 3: fall off and that breaks down your blood brain barrier.

516
00:28:15,160 --> 00:28:18,919
Speaker 3: And so we're talking about, you know, problems with neurodegender

517
00:28:19,000 --> 00:28:21,840
Speaker 3: disease on top of the cardiovascular disease. Right, So it's

518
00:28:21,840 --> 00:28:25,240
Speaker 3: like a twofold punch here. Nobody wants to get Alzheimer's disease.

519
00:28:25,280 --> 00:28:28,240
Speaker 3: That's a terrible disease for yourself but also your family.

520
00:28:28,920 --> 00:28:30,960
Speaker 3: So yes, to answer your question in a very long

521
00:28:30,960 --> 00:28:34,600
Speaker 3: winded way, heart health really is at the key to

522
00:28:35,160 --> 00:28:37,280
Speaker 3: it's really at the heart of at the heart of

523
00:28:37,320 --> 00:28:38,000
Speaker 3: healthy aging.

524
00:28:38,560 --> 00:28:40,760
Speaker 1: What happens when you don't take care of your heart.

525
00:28:40,920 --> 00:28:43,000
Speaker 3: So what happens when you don't take care of your

526
00:28:43,040 --> 00:28:46,160
Speaker 3: heart is you start to get a lot of heart

527
00:28:46,200 --> 00:28:48,120
Speaker 3: related problems. Right, So you're going to start to have

528
00:28:48,760 --> 00:28:51,080
Speaker 3: high blood pressure, you're going to start to get coordinary

529
00:28:51,160 --> 00:28:55,360
Speaker 3: artery disease, chronic heart failure, there's a lot of different

530
00:28:55,880 --> 00:28:59,280
Speaker 3: you know, cardiovascular disease, right, you get athloscrosis, Like, these

531
00:28:59,280 --> 00:29:01,800
Speaker 3: sorts of things are going to start to happen and

532
00:29:02,280 --> 00:29:06,360
Speaker 3: ultimately will degrade the quality of your life and end

533
00:29:06,440 --> 00:29:09,640
Speaker 3: up in your early death. Right, And so the question

534
00:29:09,800 --> 00:29:14,560
Speaker 3: is what do you do to prevent that from happening?

535
00:29:15,000 --> 00:29:15,160
Speaker 2: Right?

536
00:29:15,200 --> 00:29:17,959
Speaker 3: And we already talked about exercise being one of the

537
00:29:18,000 --> 00:29:19,880
Speaker 3: most important things that you can do.

538
00:29:20,480 --> 00:29:20,720
Speaker 1: Right.

539
00:29:21,120 --> 00:29:24,560
Speaker 2: There's also a lot of screenings that I think can

540
00:29:24,600 --> 00:29:26,600
Speaker 2: be done, things that you can sort of take action

541
00:29:26,640 --> 00:29:28,840
Speaker 2: instead of just waiting and waiting and waiting until all

542
00:29:28,880 --> 00:29:32,080
Speaker 2: of a sudden, you're fifty sixty, sixty years old, and

543
00:29:32,120 --> 00:29:34,800
Speaker 2: then all of a sudden, like your doctor comes to

544
00:29:34,840 --> 00:29:36,240
Speaker 2: you and says, hey, we got to get you on

545
00:29:36,280 --> 00:29:39,280
Speaker 2: this drug because your cholesterol is so high, and if

546
00:29:39,280 --> 00:29:41,520
Speaker 2: you don't, you're likely going to have a heart attack

547
00:29:41,560 --> 00:29:42,600
Speaker 2: in the next five years.

548
00:29:42,680 --> 00:29:42,920
Speaker 1: Right.

549
00:29:43,000 --> 00:29:45,840
Speaker 2: You want to avoid that scenario. So there are things

550
00:29:45,840 --> 00:29:51,160
Speaker 2: that you can do, you know, preventatively to I would say,

551
00:29:51,200 --> 00:29:52,400
Speaker 2: be more proactive to.

552
00:29:52,360 --> 00:29:55,880
Speaker 1: Catch these things early. Right, Right, what kind of screening

553
00:29:55,960 --> 00:29:59,640
Speaker 1: should everyone do like starting at what age?

554
00:30:00,360 --> 00:30:03,000
Speaker 3: Yes, I mean, I would say I would argue that

555
00:30:03,640 --> 00:30:07,400
Speaker 3: you know, you can start screening things in your twenties,

556
00:30:07,960 --> 00:30:11,040
Speaker 3: and there's no reason you should not do that, particularly

557
00:30:11,280 --> 00:30:13,200
Speaker 3: if you have a family history. But you may not

558
00:30:13,240 --> 00:30:15,520
Speaker 3: even know about your family history, and so it's really

559
00:30:15,600 --> 00:30:18,880
Speaker 3: important to start early. You can monitor your own blood

560
00:30:18,880 --> 00:30:21,040
Speaker 3: pressure at home, get a blood pressure cuff, Like you

561
00:30:21,080 --> 00:30:25,240
Speaker 3: want your blood pressure to be below one twenty over eighty. Like,

562
00:30:25,280 --> 00:30:28,920
Speaker 3: I would say, that's that's pretty standard. And we know

563
00:30:29,000 --> 00:30:34,120
Speaker 3: that twenty percent of young adults have hypertension, and so

564
00:30:34,280 --> 00:30:36,080
Speaker 3: I mean, and then when you get into the older adults,

565
00:30:36,120 --> 00:30:38,160
Speaker 3: it's like it's much higher. Right, you're talking about like

566
00:30:38,200 --> 00:30:42,080
Speaker 3: half the population. So blood pressure screening you want to get.

567
00:30:42,120 --> 00:30:44,600
Speaker 3: When I say cholesterol, I'm going to be more specific

568
00:30:44,600 --> 00:30:47,520
Speaker 3: here because that's a very generic term. You want to

569
00:30:47,560 --> 00:30:51,800
Speaker 3: get something measured called APO B. It's APO lipoprotein B,

570
00:30:52,600 --> 00:30:57,040
Speaker 3: and that is a protein that is present in LDL cholesterol.

571
00:30:57,680 --> 00:31:03,520
Speaker 3: LDL cholesterol is the type of cholesterol that can get

572
00:31:04,720 --> 00:31:09,760
Speaker 3: lodged into your arteries, and that happens when ApoB That

573
00:31:09,880 --> 00:31:13,840
Speaker 3: protein sort of gets obstructed and it gets lodged into

574
00:31:13,880 --> 00:31:18,040
Speaker 3: your arteries and that is the start of an athoscrootic plaque.

575
00:31:18,360 --> 00:31:20,800
Speaker 3: So you want to get your ApoB measured because that

576
00:31:21,240 --> 00:31:25,240
Speaker 3: measures the actual particle number of LDL particles, and you

577
00:31:25,320 --> 00:31:28,720
Speaker 3: want that number, I would argue to be below sixty,

578
00:31:30,080 --> 00:31:33,720
Speaker 3: but especially if you have a family history of cardiovascular disease.

579
00:31:35,360 --> 00:31:38,000
Speaker 3: There's no you know, history of cardiovascular disease. Some people

580
00:31:38,000 --> 00:31:41,800
Speaker 3: will say eighty, you know, is being below eighty is okay,

581
00:31:41,880 --> 00:31:45,280
Speaker 3: But like really, if you really are just your obsessive

582
00:31:45,640 --> 00:31:47,960
Speaker 3: you know, getting that number below sixty is important. We

583
00:31:47,960 --> 00:31:51,000
Speaker 3: can talk about ways to do that, but that's another

584
00:31:51,080 --> 00:31:56,480
Speaker 3: really important biomarker to measure for cardiovascular health as well.

585
00:31:57,120 --> 00:31:58,920
Speaker 3: And then you also want to you also want to

586
00:31:58,960 --> 00:32:02,680
Speaker 3: look at your metabolic markers because that plays a very

587
00:32:02,680 --> 00:32:05,680
Speaker 3: important role in cardiovascular health, believe it or not. When

588
00:32:05,680 --> 00:32:09,920
Speaker 3: you have chronic elevations in blood glucose, so I mean,

589
00:32:09,960 --> 00:32:11,920
Speaker 3: obviously this is the case for people on the extreme

590
00:32:12,000 --> 00:32:14,640
Speaker 3: man with type two diabetes, when they're where they're just

591
00:32:14,680 --> 00:32:17,080
Speaker 3: not regulating their blood sugar as you know as well.

592
00:32:17,440 --> 00:32:21,720
Speaker 3: But these elevations and blood glucose cause a reaction to

593
00:32:21,800 --> 00:32:24,240
Speaker 3: happen inside your body called glycation.

594
00:32:25,080 --> 00:32:26,840
Speaker 2: And when this happens.

595
00:32:27,000 --> 00:32:30,480
Speaker 3: It happens inside your vascular system, and it happens on

596
00:32:30,640 --> 00:32:35,520
Speaker 3: the myocardium and the perycardium that surround your heart. The

597
00:32:35,560 --> 00:32:39,160
Speaker 3: collagen that makes that up gets glycated and that causes

598
00:32:39,240 --> 00:32:41,320
Speaker 3: the stiffening of the heart that I was talking about

599
00:32:41,360 --> 00:32:44,960
Speaker 3: with age. So you don't you want to avoid that,

600
00:32:45,000 --> 00:32:48,480
Speaker 3: and so you want to get your blood glucose levels

601
00:32:48,600 --> 00:32:51,080
Speaker 3: monitored and measured routinely. And the way to do that

602
00:32:51,120 --> 00:32:54,160
Speaker 3: would be the HbA one C marker. It's more of

603
00:32:54,240 --> 00:32:58,360
Speaker 3: a long term marker of your blood glucose levels. You

604
00:32:58,400 --> 00:33:01,200
Speaker 3: definitely want to have that below five fiveo point five percent.

605
00:33:01,360 --> 00:33:03,080
Speaker 2: I would say even below five percent.

606
00:33:03,720 --> 00:33:06,920
Speaker 3: If you're engaging in routine physical activity, you're gonna you're

607
00:33:06,920 --> 00:33:10,800
Speaker 3: gonna probably be good because that does cause glucose to

608
00:33:10,800 --> 00:33:14,080
Speaker 3: be taken up into muscles. And that's why exercise helps

609
00:33:14,120 --> 00:33:17,040
Speaker 3: prevent this stiffening of the heart, because that glucose isn't

610
00:33:17,080 --> 00:33:20,320
Speaker 3: sitting around in your vascular system. So I would argue

611
00:33:20,320 --> 00:33:22,520
Speaker 3: that you want to monitor that as well. You can

612
00:33:22,560 --> 00:33:25,120
Speaker 3: go a little deeper and you know monitor you know,

613
00:33:25,160 --> 00:33:27,760
Speaker 3: fasting blood glucose, you can monitor, you can do an

614
00:33:27,880 --> 00:33:31,680
Speaker 3: oral glucose tolerance test. I mean, if you're really on

615
00:33:31,720 --> 00:33:35,040
Speaker 3: the metabolically unhealthy side, you want to get your body

616
00:33:35,040 --> 00:33:38,120
Speaker 3: composition measured, so very important. I talked about, you know,

617
00:33:38,160 --> 00:33:43,720
Speaker 3: OBEs overweight, So going just a little bit deeper into that,

618
00:33:43,840 --> 00:33:46,160
Speaker 3: you know, you want to make sure that you don't

619
00:33:46,200 --> 00:33:49,080
Speaker 3: have what's called visceral fat. This is the kind of

620
00:33:49,080 --> 00:33:52,440
Speaker 3: fat that is lining your organs. Now you can get

621
00:33:52,840 --> 00:33:56,840
Speaker 3: that measured directly, or you can just get you you know,

622
00:33:56,960 --> 00:34:01,840
Speaker 3: typically the waste circumference, your your BMI and your waste

623
00:34:01,840 --> 00:34:04,040
Speaker 3: circumference can kind of give you a gauge and like

624
00:34:04,600 --> 00:34:08,839
Speaker 3: how much visceral fat you have. Ultimately, visceral fat is

625
00:34:09,840 --> 00:34:13,200
Speaker 3: that deep fat that's lining your organs. Oftentimes you'll see

626
00:34:13,239 --> 00:34:17,840
Speaker 3: it around the abdominal area outwardly, that kind of fat

627
00:34:18,120 --> 00:34:22,120
Speaker 3: increases the risk of cardiovaster disease, metabolic disease, and cancer.

628
00:34:22,520 --> 00:34:26,400
Speaker 3: So that type of fat is it's not it's not inactive.

629
00:34:26,440 --> 00:34:30,560
Speaker 3: It's actually it's actually secreting bad things in your body,

630
00:34:30,640 --> 00:34:35,560
Speaker 3: like inflammatory side of kinds that are causing you know, aging,

631
00:34:35,760 --> 00:34:38,680
Speaker 3: accelerating aging, and so you want to so that would

632
00:34:38,680 --> 00:34:40,880
Speaker 3: be another thing to I would say monitor as well.

633
00:34:41,239 --> 00:34:44,200
Speaker 3: Those are some of the most easy and important things

634
00:34:44,200 --> 00:34:48,960
Speaker 3: to monitor starting early obviously, like going into your you know, fourth, fifth,

635
00:34:48,960 --> 00:34:52,200
Speaker 3: sixth decade, definitely something you want to be doing and

636
00:34:52,200 --> 00:34:53,960
Speaker 3: and you know, stay on top of it. Don't wait

637
00:34:54,000 --> 00:34:57,640
Speaker 3: for your your primary care physician to do it for you,

638
00:34:57,719 --> 00:35:00,160
Speaker 3: like do ask for it. You know, monitors some of

639
00:35:00,200 --> 00:35:02,799
Speaker 3: these things at home, like the blood pressure, and be

640
00:35:02,920 --> 00:35:05,040
Speaker 3: proactive about it, talk to your physician about it.

641
00:35:05,840 --> 00:35:08,520
Speaker 1: And when you talk about visceral fat, I know that

642
00:35:08,640 --> 00:35:11,799
Speaker 1: you can also be what we call tophi thin on

643
00:35:11,880 --> 00:35:15,279
Speaker 1: the outside fat on the inside. So it doesn't necessarily

644
00:35:15,360 --> 00:35:19,120
Speaker 1: mean being overweight. Is can't you have sort of a

645
00:35:19,160 --> 00:35:23,480
Speaker 1: lot of fat around your organs and still be visually thin.

646
00:35:24,400 --> 00:35:25,120
Speaker 2: To some degree.

647
00:35:25,200 --> 00:35:28,000
Speaker 3: Yeah, those are those are people that we that are

648
00:35:28,360 --> 00:35:33,120
Speaker 3: they look lean, but they're metabolically unhealthy. And I wouldn't

649
00:35:33,120 --> 00:35:35,600
Speaker 3: say they are more of the outlier, but again it

650
00:35:35,640 --> 00:35:39,840
Speaker 3: does come down to their metabolic health and their visceral fat.

651
00:35:40,280 --> 00:35:45,799
Speaker 3: And the best way to reduce visceral fat is one exercise.

652
00:35:45,960 --> 00:35:47,600
Speaker 3: That's one of the best ways that you can reduce

653
00:35:47,880 --> 00:35:52,279
Speaker 3: the visceral fat. And also like cutting cutting out on

654
00:35:52,480 --> 00:35:57,560
Speaker 3: the refined processed foods, that's another way to really cut

655
00:35:57,600 --> 00:36:01,960
Speaker 3: down on the visceral fat. So yeah, something important to

656
00:36:02,000 --> 00:36:04,239
Speaker 3: keep in mind and monitor because it is the most

657
00:36:04,320 --> 00:36:05,320
Speaker 3: dangerous type of fat.

658
00:36:06,520 --> 00:36:09,560
Speaker 1: Well, let's talk about diet because I think I'm going

659
00:36:09,640 --> 00:36:12,239
Speaker 1: to go exercise as soon as I'm finished with this

660
00:36:12,360 --> 00:36:16,880
Speaker 1: conversation at a vigorous rate, because I feel like I

661
00:36:16,920 --> 00:36:26,319
Speaker 1: don't do that enough. This episode of Next Question is

662
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664
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669
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670
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676
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Speaker 1: Doctor Rohnda Patrick, I know that you've spent a lot

677
00:37:36,400 --> 00:37:40,759
Speaker 1: of your career studying the effects of key micronutrients on

678
00:37:40,840 --> 00:37:45,399
Speaker 1: the human aging process. So first of all, what are

679
00:37:45,560 --> 00:37:49,480
Speaker 1: micro nutrients exactly, Rhonda, and what impact do they have

680
00:37:49,600 --> 00:37:50,880
Speaker 1: on your overall health?

681
00:37:51,640 --> 00:37:58,160
Speaker 3: Micronutrients unlike macronutrients we always talk about macronutrients fat carbohydrates,

682
00:37:58,239 --> 00:38:06,839
Speaker 3: protein nutrients are It's about thirty or forty escentral vitamins, minerals,

683
00:38:07,400 --> 00:38:11,080
Speaker 3: fatty acids, and amino acids that we have to get

684
00:38:11,080 --> 00:38:14,160
Speaker 3: from our diet because our body cannot make them and

685
00:38:14,200 --> 00:38:18,760
Speaker 3: we need them to stay alive and to age healthy.

686
00:38:19,200 --> 00:38:23,480
Speaker 3: So these are really important vitamins and minerals and fatty

687
00:38:23,480 --> 00:38:25,319
Speaker 3: acids and mini acids that we have to get from

688
00:38:25,360 --> 00:38:28,000
Speaker 3: our diet, which means we have to be eating a

689
00:38:28,040 --> 00:38:30,440
Speaker 3: good quality diet to get them. And if we are

690
00:38:30,480 --> 00:38:32,879
Speaker 3: not eating a good quality diet, then we are going

691
00:38:32,920 --> 00:38:37,440
Speaker 3: to be insufficient and deficient in some of these micronutrients.

692
00:38:37,440 --> 00:38:40,200
Speaker 3: And they do play a role in how we age.

693
00:38:40,200 --> 00:38:43,080
Speaker 3: So I did my postdoc with doctor Bruce Aims, the

694
00:38:43,160 --> 00:38:46,960
Speaker 3: late doctor Bruce Ams, who is the pioneer in this field.

695
00:38:47,040 --> 00:38:51,400
Speaker 3: He also pioneered the Aims carcinogicity test, you know, which

696
00:38:51,960 --> 00:38:55,560
Speaker 3: it was an amazing breakthrough back in the eighties and

697
00:38:55,880 --> 00:38:58,680
Speaker 3: determining whether or not something was a carcinogen in our environment.

698
00:38:58,760 --> 00:39:02,600
Speaker 3: He was responsible for getting flame retardans out of children's pajamas,

699
00:39:03,600 --> 00:39:05,440
Speaker 3: things that cause cancer.

700
00:39:05,120 --> 00:39:06,319
Speaker 2: That we didn't know of back then.

701
00:39:06,760 --> 00:39:09,680
Speaker 3: So then you got into diet because he realized that

702
00:39:09,880 --> 00:39:12,680
Speaker 3: not having some of these micronutrients were also causing cancer,

703
00:39:12,719 --> 00:39:14,640
Speaker 3: and he thought, well, I got to get into this

704
00:39:14,680 --> 00:39:18,960
Speaker 3: because this is very important. So micronutrients, I'll talk about

705
00:39:19,000 --> 00:39:21,480
Speaker 3: a few of the important ones that why say they're

706
00:39:21,480 --> 00:39:25,520
Speaker 3: important because they're widespread in terms of insufficiency and because

707
00:39:25,520 --> 00:39:31,719
Speaker 3: they are very and they have a very important role in.

708
00:39:30,160 --> 00:39:32,040
Speaker 2: The way we age. I'll just put it that way.

709
00:39:32,080 --> 00:39:35,640
Speaker 3: So for one, I would say a really important one

710
00:39:35,640 --> 00:39:41,080
Speaker 3: is magnesium. Magnesium is at least sixty percent of the

711
00:39:41,200 --> 00:39:45,239
Speaker 3: US population doesn't get enough magnesium in their diet. Magnesium

712
00:39:45,280 --> 00:39:48,719
Speaker 3: is at the center of a chlorophyll molecule. Chlorophyll gives

713
00:39:48,760 --> 00:39:51,719
Speaker 3: plants their green color. So magnesium is high in dark

714
00:39:51,800 --> 00:39:54,560
Speaker 3: leafy greens. What does that mean? Most people are not

715
00:39:54,600 --> 00:39:58,600
Speaker 3: eating their dark leafy greens right, So why is magnesium important?

716
00:39:58,680 --> 00:40:03,920
Speaker 3: Why does that matter? Magnesium is an essential cofactor for

717
00:40:04,000 --> 00:40:08,640
Speaker 3: over three hundred different biological processes inside of your body,

718
00:40:09,160 --> 00:40:13,800
Speaker 3: and everything from making energy, using energy and making energy

719
00:40:14,280 --> 00:40:19,120
Speaker 3: to repairing your DNA after damage has happened so that

720
00:40:19,160 --> 00:40:22,239
Speaker 3: you don't get a mutation that can cause cancer. What

721
00:40:22,400 --> 00:40:25,560
Speaker 3: happens is and this was from my mentor. My mentor

722
00:40:25,600 --> 00:40:28,720
Speaker 3: proposed this. It's called the triage theory, where your body

723
00:40:28,760 --> 00:40:33,080
Speaker 3: has strategically found a way to ration these micronutrients when

724
00:40:33,120 --> 00:40:38,799
Speaker 3: you're in a insufficient state, to make sure the biological

725
00:40:38,840 --> 00:40:42,919
Speaker 3: processes that are important for short term survival get their

726
00:40:42,960 --> 00:40:45,520
Speaker 3: share before the ones that are important for long term

727
00:40:45,520 --> 00:40:48,440
Speaker 3: surviv will do. So I'll give you an example with magnesium,

728
00:40:48,719 --> 00:40:51,120
Speaker 3: you needed to make energy. Well, if you can't make energy,

729
00:40:51,440 --> 00:40:54,480
Speaker 3: you won't die. You won't You'll die like immediately.

730
00:40:54,560 --> 00:40:54,719
Speaker 2: Right.

731
00:40:54,760 --> 00:40:57,279
Speaker 3: This isn't an age related disease that's going to crop

732
00:40:57,400 --> 00:40:58,360
Speaker 3: up in eighties.

733
00:40:58,480 --> 00:41:00,000
Speaker 2: You know, this is something that you need right now.

734
00:41:01,080 --> 00:41:03,960
Speaker 3: Cancer, on the other hand, isn't something that's going to

735
00:41:04,040 --> 00:41:06,759
Speaker 3: happen right now. That's going to take five to six

736
00:41:06,840 --> 00:41:11,680
Speaker 3: decades before it rears its ugly head. And so, you know,

737
00:41:11,760 --> 00:41:15,440
Speaker 3: repairing damage to DNA, while it's important, it's not important

738
00:41:15,520 --> 00:41:18,839
Speaker 3: for right now survival. It's important for fifty years from now.

739
00:41:18,920 --> 00:41:23,280
Speaker 3: Right right Magnesium is required for repairing damage to DNA.

740
00:41:23,440 --> 00:41:26,319
Speaker 3: DNA damage is happening every second. It's happening right now

741
00:41:26,360 --> 00:41:29,440
Speaker 3: as we're talking. Every time we eat food. You know,

742
00:41:29,480 --> 00:41:34,839
Speaker 3: our metabolism causes something called reactive auction species or oxidation.

743
00:41:34,880 --> 00:41:37,439
Speaker 2: You probably heard that damage is our DNA.

744
00:41:37,560 --> 00:41:40,960
Speaker 3: Sometimes it happens in an area that's not really important,

745
00:41:41,000 --> 00:41:43,200
Speaker 3: and sometimes it happens in an area that may lead

746
00:41:43,239 --> 00:41:45,560
Speaker 3: to cancer. But you want to repair that damage, and

747
00:41:45,600 --> 00:41:47,440
Speaker 3: so you want to make sure you have enough magnesium

748
00:41:47,480 --> 00:41:47,839
Speaker 3: to do that.

749
00:41:48,280 --> 00:41:49,640
Speaker 2: So that's magnesium.

750
00:41:49,719 --> 00:41:52,640
Speaker 1: Wait, can I show a question should I be? Should

751
00:41:52,680 --> 00:41:55,440
Speaker 1: I be taking or should people not? Just me? This

752
00:41:55,520 --> 00:41:59,279
Speaker 1: isn't all about me. Should people be taking magnesium supplements

753
00:41:59,280 --> 00:42:02,320
Speaker 1: if they're not ain't enough leafy green vegetables?

754
00:42:02,840 --> 00:42:06,080
Speaker 3: Yes, yes, I do think people should be, and that

755
00:42:06,200 --> 00:42:09,880
Speaker 3: is because it is hard to meet magnesium requirements. So

756
00:42:10,160 --> 00:42:12,640
Speaker 3: for women you need to get about three hundred and

757
00:42:12,680 --> 00:42:15,680
Speaker 3: fifty miligrams a day of magnesium. For men, you need about,

758
00:42:15,920 --> 00:42:19,400
Speaker 3: you know, four hundred and fifty. So three hundred to

759
00:42:19,440 --> 00:42:21,320
Speaker 3: three hundred and fifty is more of the range for women.

760
00:42:21,360 --> 00:42:23,680
Speaker 3: Four hundred to four to fifty is the range for men.

761
00:42:24,040 --> 00:42:26,439
Speaker 3: If you're physically active, those demands go up even higher

762
00:42:26,480 --> 00:42:31,200
Speaker 3: because you actually lose magnesium magnesium through sweat. So to

763
00:42:31,239 --> 00:42:33,279
Speaker 3: get that you do have to eat a lot of

764
00:42:33,360 --> 00:42:36,840
Speaker 3: leafy greens. Nuts like almonds are high and magnesium oats

765
00:42:36,880 --> 00:42:38,840
Speaker 3: are high in magnesium. But you have to be eating,

766
00:42:39,200 --> 00:42:41,880
Speaker 3: you know, a pretty balanced diet and you really have

767
00:42:41,960 --> 00:42:44,400
Speaker 3: to calculate how much of those that you need to

768
00:42:44,400 --> 00:42:44,759
Speaker 3: get that.

769
00:42:45,200 --> 00:42:47,640
Speaker 2: It's always good insurance to take magnesium.

770
00:42:47,960 --> 00:42:50,759
Speaker 3: And the only side effect with magnesium is if you

771
00:42:50,800 --> 00:42:53,040
Speaker 3: take a really high dose, that has a laxative effect.

772
00:42:53,640 --> 00:42:56,960
Speaker 3: Some people like that, but you know, not everyone does.

773
00:42:57,000 --> 00:42:59,560
Speaker 3: And so you know, if you're taking like one hundred

774
00:42:59,560 --> 00:43:02,440
Speaker 3: and fifty to two hundred milligrams a day, that's getting

775
00:43:02,480 --> 00:43:05,400
Speaker 3: you about halfway to your requirement, right and you should

776
00:43:05,400 --> 00:43:08,120
Speaker 3: be able to meet that other fifty percent with your

777
00:43:08,160 --> 00:43:12,000
Speaker 3: salad and you know your your almonds and some oats, right,

778
00:43:12,080 --> 00:43:15,160
Speaker 3: So I think that magnesium is important. The best type

779
00:43:15,200 --> 00:43:18,600
Speaker 3: of magnesium to take are the organic salts. So you

780
00:43:18,640 --> 00:43:23,600
Speaker 3: want to take for example, magnesium malleate, magnesium citrate, magnesium tarnate,

781
00:43:23,960 --> 00:43:25,400
Speaker 3: or magnesium glycinate.

782
00:43:25,880 --> 00:43:30,600
Speaker 2: Those are all more bioavailable than the old magnesium oxide

783
00:43:30,600 --> 00:43:33,279
Speaker 2: that people used to take that's not very bioavailable. So

784
00:43:33,360 --> 00:43:35,319
Speaker 2: that's the best form to take.

785
00:43:35,360 --> 00:43:37,640
Speaker 3: And again, if you're doing one hundred and fifty milligrams

786
00:43:37,680 --> 00:43:40,440
Speaker 3: two hundred milligrams a day, you can even go up,

787
00:43:40,600 --> 00:43:43,680
Speaker 3: especially if you're physically active and you're sweating a lot.

788
00:43:43,920 --> 00:43:45,640
Speaker 2: If you're doing the sauna, for example.

789
00:43:45,640 --> 00:43:47,600
Speaker 3: On top of that, you need to go up ten

790
00:43:47,640 --> 00:43:49,840
Speaker 3: to twenty percent because you do lose a lot of

791
00:43:49,880 --> 00:43:51,120
Speaker 3: magnesium through sweat.

792
00:43:51,280 --> 00:43:53,040
Speaker 1: Wow, I'm going to have to write all this down

793
00:43:53,040 --> 00:43:55,440
Speaker 1: and make it available for people because I'm going to

794
00:43:55,480 --> 00:43:59,440
Speaker 1: forget the names of all these tests and all these supplements,

795
00:43:59,480 --> 00:44:02,880
Speaker 1: and what if out omega three fatty acids. You know,

796
00:44:03,280 --> 00:44:07,040
Speaker 1: fish oil supplements. You're a big fan of those two,

797
00:44:07,120 --> 00:44:07,520
Speaker 1: aren't you.

798
00:44:07,880 --> 00:44:10,520
Speaker 2: I am. I'm a huge fan of that fish oil.

799
00:44:10,960 --> 00:44:11,120
Speaker 2: You know.

800
00:44:11,120 --> 00:44:16,120
Speaker 3: I'm an associate researcher at the Fatty Acid Research Institute

801
00:44:16,160 --> 00:44:18,839
Speaker 3: where I've you know, I'm doing research on the role

802
00:44:18,920 --> 00:44:23,800
Speaker 3: of omega threes and brain health and you know, cardiovascular health.

803
00:44:24,080 --> 00:44:27,960
Speaker 3: So omega three fatty acids, you know, there's three types.

804
00:44:28,040 --> 00:44:31,840
Speaker 3: There's EPA and DHA those are found in marine sources

805
00:44:31,880 --> 00:44:35,600
Speaker 3: like fish, and then there's a LA alphaalin olic acid

806
00:44:35,640 --> 00:44:38,160
Speaker 3: that's the plant source, found in things like walnuts or

807
00:44:38,200 --> 00:44:41,560
Speaker 3: flax seeds or chia seeds. The most important thing is

808
00:44:41,600 --> 00:44:45,080
Speaker 3: the EPA and DHA. Ala gets converted into those and

809
00:44:45,120 --> 00:44:48,880
Speaker 3: that's why you know, some people get you know, use ala,

810
00:44:49,000 --> 00:44:52,200
Speaker 3: but I would say that the most important is EPA

811
00:44:52,280 --> 00:44:54,040
Speaker 3: and DHA. And in fact, there was a study out

812
00:44:54,040 --> 00:44:56,160
Speaker 3: of Harvard back in two thousand and nine that identified

813
00:44:56,600 --> 00:45:01,080
Speaker 3: not eating enough seafood was one of the top six

814
00:45:01,360 --> 00:45:05,799
Speaker 3: preventable causes of death, up there with not having diabetes,

815
00:45:06,280 --> 00:45:10,040
Speaker 3: not having cardiovasca disease, not smoking, right, these things that

816
00:45:10,040 --> 00:45:13,239
Speaker 3: we've been talking about, Well, not eating seafood was in

817
00:45:13,280 --> 00:45:14,200
Speaker 3: the top six.

818
00:45:14,440 --> 00:45:16,160
Speaker 2: Why is that, You know, people.

819
00:45:16,000 --> 00:45:18,960
Speaker 3: Don't think about they don't think about the how what

820
00:45:19,000 --> 00:45:22,200
Speaker 3: they're not getting in their diet is affecting the way

821
00:45:22,280 --> 00:45:24,239
Speaker 3: they age and is affecting their disease risk.

822
00:45:24,280 --> 00:45:25,319
Speaker 2: But it really is.

823
00:45:25,440 --> 00:45:30,080
Speaker 3: It's not just all about avoiding things, avoiding smoking, avoiding alcohol.

824
00:45:30,320 --> 00:45:33,000
Speaker 3: It's also about what do we need, what do we

825
00:45:33,080 --> 00:45:36,040
Speaker 3: need to run our body right? So, Amega three fatty

826
00:45:36,080 --> 00:45:41,400
Speaker 3: acids are hugely important and in fact now been a

827
00:45:41,480 --> 00:45:44,640
Speaker 3: variety of studies out of Bill Harris's group. He's the

828
00:45:44,680 --> 00:45:48,480
Speaker 3: founder of the Fatty Acid Research Institute that have shown

829
00:45:48,560 --> 00:45:52,800
Speaker 3: you can actually quantify people's Omega three fatty acid levels.

830
00:45:52,840 --> 00:45:56,040
Speaker 3: It's called an Omega three index. You can measure how

831
00:45:56,120 --> 00:45:59,880
Speaker 3: much EPA and dha is in their red blood cell membranes.

832
00:46:00,239 --> 00:46:02,920
Speaker 3: It's a long term marker of your Omega three status.

833
00:46:03,440 --> 00:46:06,640
Speaker 3: People that have a high level would be eight percent

834
00:46:06,760 --> 00:46:10,680
Speaker 3: or higher of their Omega three index have a five

835
00:46:10,800 --> 00:46:14,360
Speaker 3: year increased life expectancy compared to people with a low

836
00:46:14,400 --> 00:46:17,200
Speaker 3: Omega three index that would be four percent or lower.

837
00:46:17,560 --> 00:46:20,840
Speaker 3: They are ninety percent less likely to die from sudden

838
00:46:20,880 --> 00:46:24,440
Speaker 3: cardiac death than people with a low Omega three index.

839
00:46:25,000 --> 00:46:28,279
Speaker 3: And even furthermore, if you take these people with a

840
00:46:28,320 --> 00:46:31,160
Speaker 3: high Omega three index versus low Omega three index and

841
00:46:31,200 --> 00:46:33,799
Speaker 3: then you look at their smoking status, this is going

842
00:46:33,840 --> 00:46:34,520
Speaker 3: to blow your mind.

843
00:46:34,560 --> 00:46:35,040
Speaker 2: Katie.

844
00:46:35,800 --> 00:46:40,520
Speaker 3: Smokers with a high omega three index have the same

845
00:46:40,600 --> 00:46:45,360
Speaker 3: life expectancy as non smokers with a low omega three index.

846
00:46:46,000 --> 00:46:50,080
Speaker 3: So in other words, smoking was like not having enough

847
00:46:50,120 --> 00:46:53,960
Speaker 3: omega three in terms of their life expectancy exactly the same. So,

848
00:46:54,120 --> 00:46:56,680
Speaker 3: really omega threes are important for heart health. I say

849
00:46:56,719 --> 00:46:59,480
Speaker 3: that because smoking is terrible. Everyone thinks about cancer and

850
00:46:59,520 --> 00:47:02,279
Speaker 3: lung cancer or smoking. One of the worst things that

851
00:47:02,440 --> 00:47:05,240
Speaker 3: you can do for your heart is smoke, So smoking

852
00:47:05,360 --> 00:47:08,239
Speaker 3: is really bad for cardiovascular health. Well, omega threes are

853
00:47:08,239 --> 00:47:11,280
Speaker 3: really important for cardiovascular health as well, for a variety

854
00:47:11,280 --> 00:47:15,439
Speaker 3: of reasons. One, the inflammation process. Inflammation plays a role

855
00:47:15,520 --> 00:47:21,719
Speaker 3: in atherosclerosis atheroscrotic cardiovascular disease, and omega threes are constantly

856
00:47:21,760 --> 00:47:24,840
Speaker 3: resolving that inflammation so it never spirals out of control.

857
00:47:25,040 --> 00:47:28,080
Speaker 3: And if you have a lifelong habit of consuming omega

858
00:47:28,120 --> 00:47:32,120
Speaker 3: threes through fish and or supplementation, then you are really

859
00:47:32,239 --> 00:47:34,080
Speaker 3: dampening that inflammation process.

860
00:47:34,280 --> 00:47:35,120
Speaker 2: That's number one.

861
00:47:35,600 --> 00:47:40,120
Speaker 3: Number two, Omega three fatty acids are incorporated into your

862
00:47:40,160 --> 00:47:44,160
Speaker 3: cell membranes and they play a role including all the

863
00:47:44,239 --> 00:47:47,759
Speaker 3: endothelial cells lining your vascular system, and it plays a

864
00:47:47,840 --> 00:47:50,440
Speaker 3: role on how flexible those membranes are, and you want

865
00:47:50,520 --> 00:47:53,040
Speaker 3: them to be flexible. You don't want them stiff. Think

866
00:47:53,040 --> 00:47:55,440
Speaker 3: about transfats. We all know transfats will give you a

867
00:47:55,440 --> 00:47:58,760
Speaker 3: heart attack and no time. Well, transfats do the opposite.

868
00:47:58,840 --> 00:48:02,480
Speaker 3: They stiffen the cell membranes, and so lega threes are

869
00:48:02,480 --> 00:48:05,520
Speaker 3: doing the opposite right, they're making inflexible. So omega threes

870
00:48:05,520 --> 00:48:08,200
Speaker 3: are really important for cardiovascular health. I just mentioned the

871
00:48:08,239 --> 00:48:12,160
Speaker 3: five year increased life expectancy, and that's not just cardiovascular health,

872
00:48:12,160 --> 00:48:15,319
Speaker 3: it's also brain health. There's also studies showing that, you know,

873
00:48:15,400 --> 00:48:17,799
Speaker 3: people that are supplementing with omega threes have a much

874
00:48:17,880 --> 00:48:22,279
Speaker 3: lower risk of Alzheimer's disease and dementia. So it's very

875
00:48:22,360 --> 00:48:26,920
Speaker 3: important to get omega threes supplementation. It comes down to you,

876
00:48:27,000 --> 00:48:29,120
Speaker 3: like whether or not you're going to eat enough seafood.

877
00:48:30,000 --> 00:48:32,240
Speaker 3: Are you Eating salmon would be a good one because

878
00:48:32,239 --> 00:48:35,200
Speaker 3: salmon is high in omega threes and salmon is low

879
00:48:35,360 --> 00:48:38,879
Speaker 3: in some contaminants like mercury. So eating salmon three times

880
00:48:38,920 --> 00:48:41,440
Speaker 3: a week is a great start. But I would go

881
00:48:41,480 --> 00:48:43,760
Speaker 3: a step further and say you should get an omega

882
00:48:43,760 --> 00:48:47,000
Speaker 3: three index test, and that is something that again, it's

883
00:48:47,040 --> 00:48:49,640
Speaker 3: the omega three fatty acid levels measured in your red

884
00:48:49,719 --> 00:48:52,560
Speaker 3: blood cell membranes. You can ask your physician about it

885
00:48:52,960 --> 00:48:56,720
Speaker 3: and that you want to be in an eight percent range.

886
00:48:56,800 --> 00:48:58,040
Speaker 2: How do you get to that range?

887
00:48:58,239 --> 00:49:01,040
Speaker 3: There's studies that have shown these are clinical studies and

888
00:49:01,080 --> 00:49:04,080
Speaker 3: people people that have the low omega three index of

889
00:49:04,080 --> 00:49:08,120
Speaker 3: four percent that supplemented with anywhere between one point five

890
00:49:08,239 --> 00:49:11,680
Speaker 3: to two grams of omega three per day could go

891
00:49:11,800 --> 00:49:14,200
Speaker 3: from a four percent up to the eight percent high

892
00:49:14,280 --> 00:49:19,080
Speaker 3: level in just three months, So easy to do. Two

893
00:49:19,120 --> 00:49:21,880
Speaker 3: grams a day's safe level if you think about you

894
00:49:21,880 --> 00:49:27,040
Speaker 3: know people that are prescribed high dose LOVESA or vesipa.

895
00:49:27,080 --> 00:49:29,880
Speaker 3: These are the purified forms of omega three that doctors

896
00:49:29,880 --> 00:49:34,320
Speaker 3: will prescribe to patients for high trechlystrides and cardiovascular health.

897
00:49:34,520 --> 00:49:36,920
Speaker 3: They're prescribed four grams a day, so it's much higher

898
00:49:36,960 --> 00:49:39,239
Speaker 3: than two. So two grams a day is really a

899
00:49:39,320 --> 00:49:41,719
Speaker 3: safe level for most people to take.

900
00:49:42,000 --> 00:49:45,799
Speaker 1: Do most doctors know all this? Are they telling patients this?

901
00:49:46,080 --> 00:49:49,919
Speaker 1: Are they giving these tests? Are they suggesting these supplements?

902
00:49:50,000 --> 00:49:54,239
Speaker 1: Because I don't think a lot of doctors do.

903
00:49:56,120 --> 00:50:00,920
Speaker 3: Unfortunately currently no I would say, you know, and I

904
00:50:00,960 --> 00:50:05,000
Speaker 3: do and I say this not trying to put down physicians.

905
00:50:05,040 --> 00:50:07,000
Speaker 3: I have respect. I know it's a lot of work,

906
00:50:07,000 --> 00:50:10,120
Speaker 3: and I have many friends that are physicians. But unfortunately,

907
00:50:10,880 --> 00:50:14,520
Speaker 3: as physicians go through medical school and their training, they

908
00:50:14,560 --> 00:50:18,799
Speaker 3: maybe have one, you know, class on nutrition, and it's very,

909
00:50:18,920 --> 00:50:24,040
Speaker 3: very brief. They're not educated in a way such that

910
00:50:24,120 --> 00:50:27,640
Speaker 3: they're looking at prevention. They're not looking at how diet

911
00:50:27,680 --> 00:50:31,480
Speaker 3: and lifestyle and things like micronutrients affect cardiovaster disease and

912
00:50:31,520 --> 00:50:34,680
Speaker 3: Alzheimer's disease and cancer. They of course know that a

913
00:50:34,680 --> 00:50:36,960
Speaker 3: healthy diet is important and exercise, and it's kind of

914
00:50:37,080 --> 00:50:40,799
Speaker 3: like that common knowledge, but like being trained, there's a

915
00:50:40,840 --> 00:50:43,360
Speaker 3: lot of evidence out here. This is evidence based stuff

916
00:50:43,360 --> 00:50:45,879
Speaker 3: that I'm talking about. You know, this isn't This isn't

917
00:50:45,920 --> 00:50:48,480
Speaker 3: stuff that's you know, I'm just pulling out of nowhere.

918
00:50:48,760 --> 00:50:51,360
Speaker 3: So you know, the problem is is that their physicians

919
00:50:51,400 --> 00:50:54,440
Speaker 3: are not trained in it, and then once they graduate

920
00:50:54,440 --> 00:50:58,000
Speaker 3: from medical school and begin you know, their residency and practicing,

921
00:50:58,360 --> 00:51:01,279
Speaker 3: they're too busy to keep up with all the information

922
00:51:01,480 --> 00:51:02,920
Speaker 3: and research that's being published.

923
00:51:03,000 --> 00:51:04,400
Speaker 2: Right, So there's a big problem.

924
00:51:04,920 --> 00:51:09,840
Speaker 3: I do think nowadays with the younger generation of medical students,

925
00:51:10,200 --> 00:51:13,720
Speaker 3: they are listening to podcasts. We now have evidence based

926
00:51:14,080 --> 00:51:18,160
Speaker 3: podcasts out there, right, we have there are there are

927
00:51:18,680 --> 00:51:23,080
Speaker 3: it's easier to get this information from a reliable source.

928
00:51:23,200 --> 00:51:26,080
Speaker 2: And so I do have hope that that's going to change.

929
00:51:26,440 --> 00:51:28,920
Speaker 3: And then of course with AI, I feel like, you know,

930
00:51:29,040 --> 00:51:32,480
Speaker 3: that's got to change, right, So it is. It is

931
00:51:32,480 --> 00:51:35,400
Speaker 3: something right now that people have to be proactive about.

932
00:51:35,480 --> 00:51:38,080
Speaker 3: They have to take it on themselves. You really have

933
00:51:38,160 --> 00:51:41,200
Speaker 3: to educate yourselves and be proactive about it. And I

934
00:51:41,200 --> 00:51:43,080
Speaker 3: think that if you are, your physician's going.

935
00:51:43,000 --> 00:51:43,680
Speaker 2: To be ecstatic.

936
00:51:43,880 --> 00:51:46,480
Speaker 3: They're going to be like, great, yes, tell me more

937
00:51:46,520 --> 00:51:49,560
Speaker 3: about this, Like I want to, let's work together. But

938
00:51:49,680 --> 00:51:51,359
Speaker 3: it's not something that you can just go to your

939
00:51:51,360 --> 00:51:55,320
Speaker 3: doctor and you know, expect them to tell you everything.

940
00:51:55,920 --> 00:51:58,600
Speaker 1: I wanted to ask you one more question about supplements,

941
00:51:58,600 --> 00:52:02,360
Speaker 1: and then about diet and then about stress. For supplements,

942
00:52:02,400 --> 00:52:06,400
Speaker 1: do you recommend a multi vitamin? Is that a good idea?

943
00:52:06,880 --> 00:52:07,120
Speaker 2: Yeah?

944
00:52:07,160 --> 00:52:10,400
Speaker 3: I love this question, Katie, because I think you know

945
00:52:11,560 --> 00:52:13,600
Speaker 3: over it was like twelve years ago I put out

946
00:52:13,600 --> 00:52:15,920
Speaker 3: this video. It was one of the first, you know,

947
00:52:16,000 --> 00:52:18,520
Speaker 3: my first YouTube videos, and it was there was a

948
00:52:18,520 --> 00:52:20,359
Speaker 3: study that came out to you know, twelve years ago,

949
00:52:20,400 --> 00:52:23,400
Speaker 3: it was called enough Is Enough. Multi vitamins are not

950
00:52:23,840 --> 00:52:28,800
Speaker 3: only you know, useless, they're harmful. And it was published

951
00:52:28,840 --> 00:52:31,440
Speaker 3: in the Annals of Internal Medicine, and it was basically

952
00:52:31,520 --> 00:52:36,200
Speaker 3: saying that multi vitamins are useless and potentially harmful. And I,

953
00:52:36,480 --> 00:52:39,960
Speaker 3: as a scientist, you know, studying micronutrients and all these

954
00:52:40,000 --> 00:52:44,520
Speaker 3: vitamins and minerals, went through every study and just took

955
00:52:44,560 --> 00:52:49,160
Speaker 3: it apart and talked about why this was bad science.

956
00:52:49,760 --> 00:52:53,080
Speaker 3: And ultimately it came down to the fact that nothing

957
00:52:53,160 --> 00:52:56,080
Speaker 3: was measured in blood. You know, nutrition is different than drugs.

958
00:52:56,120 --> 00:52:59,000
Speaker 3: Like you with the drug you have a randomized control trial,

959
00:52:59,280 --> 00:53:01,080
Speaker 3: you don't have to measure or anything because no one

960
00:53:01,120 --> 00:53:02,960
Speaker 3: has the drug in their blood at the start of

961
00:53:02,960 --> 00:53:05,960
Speaker 3: the trial. We all have different levels of nutrients, and

962
00:53:06,000 --> 00:53:08,319
Speaker 3: we have genes that regulate how much we absorb them

963
00:53:08,360 --> 00:53:10,200
Speaker 3: and all these things. That's you have to always measure

964
00:53:10,640 --> 00:53:13,640
Speaker 3: your filling the blank nutrient, whether it's vitamin D or

965
00:53:13,640 --> 00:53:15,920
Speaker 3: Omega three or whatever it is that you're giving someone

966
00:53:16,239 --> 00:53:19,800
Speaker 3: before and after a trial. Fast forward now ten years

967
00:53:20,239 --> 00:53:23,440
Speaker 3: and we have three large randomized controlled trials that have

968
00:53:23,520 --> 00:53:26,880
Speaker 3: come out the part of the COSMO studies, and these

969
00:53:26,920 --> 00:53:29,960
Speaker 3: studies have given multivitamins to older adults.

970
00:53:29,960 --> 00:53:32,120
Speaker 2: So these age sixty five and older.

971
00:53:32,440 --> 00:53:35,839
Speaker 3: And they've given them these multivitamins for I can't remember

972
00:53:35,880 --> 00:53:39,480
Speaker 3: it was a year or two years, but after you know,

973
00:53:39,520 --> 00:53:42,920
Speaker 3: getting the multi vitamin versus a placebo for that period

974
00:53:42,920 --> 00:53:47,160
Speaker 3: of time, it had a very massive effect on reducing

975
00:53:47,280 --> 00:53:50,040
Speaker 3: brain aging. So in fact, people that got the multi

976
00:53:50,120 --> 00:53:55,239
Speaker 3: vitamin reduce their brain aging by about two years. And

977
00:53:55,680 --> 00:53:59,600
Speaker 3: on top of that, they reduce their episodic brain aging.

978
00:54:00,000 --> 00:54:05,160
Speaker 3: Episodic memory is the kind of memory that you're remembering experiences,

979
00:54:05,320 --> 00:54:08,400
Speaker 3: you're remembering you know, people and things like that, the

980
00:54:08,480 --> 00:54:10,719
Speaker 3: kind of memory that goes with age. Right as you

981
00:54:10,760 --> 00:54:13,120
Speaker 3: get older, you stop, you start not remembering that stuff

982
00:54:13,200 --> 00:54:18,920
Speaker 3: very well. Well, their episodic aging was basically reversed by

983
00:54:19,040 --> 00:54:23,239
Speaker 3: five years five years from a multi vitamin. And when

984
00:54:23,239 --> 00:54:25,680
Speaker 3: I say a multi vitamin, I mean your standard run

985
00:54:25,680 --> 00:54:28,200
Speaker 3: in the mill. It was centrum silver. It was it

986
00:54:28,239 --> 00:54:30,719
Speaker 3: was like an affordable this is not your bougie you

987
00:54:30,760 --> 00:54:32,600
Speaker 3: know thing. This is something that you can go to

988
00:54:32,640 --> 00:54:37,719
Speaker 3: Walmart and get. So now I just I feel I

989
00:54:37,760 --> 00:54:40,239
Speaker 3: feel like vindicated in a way, you know where it's

990
00:54:40,239 --> 00:54:44,320
Speaker 3: like great. Now we have these three large, randomized controlled trials.

991
00:54:44,360 --> 00:54:46,560
Speaker 3: It's what all the doctors talk about being the gold

992
00:54:46,600 --> 00:54:50,680
Speaker 3: standard showing that just taking a multi vitamin really does

993
00:54:50,760 --> 00:54:54,840
Speaker 3: improve cognitive aging and brain aging. I think everyone should

994
00:54:54,880 --> 00:54:58,480
Speaker 3: be on it. I think you know, get your parents', grandparents, us, everyone.

995
00:54:58,520 --> 00:55:00,880
Speaker 3: There's no reason plus your you know, what happens is

996
00:55:00,920 --> 00:55:04,960
Speaker 3: you're getting that insurance. You're getting those micronutrients that you're

997
00:55:05,000 --> 00:55:07,799
Speaker 3: not getting from your diet. So it's a really just

998
00:55:07,920 --> 00:55:09,719
Speaker 3: an insurance pill in a way.

999
00:55:09,920 --> 00:55:12,680
Speaker 1: It doesn't necessarily negate the need for some of the

1000
00:55:12,760 --> 00:55:17,520
Speaker 1: other micronutrients we talked about about no omega three fatty

1001
00:55:17,560 --> 00:55:21,560
Speaker 1: acids or magnesium and some of the other things that

1002
00:55:21,640 --> 00:55:22,719
Speaker 1: you think are important.

1003
00:55:23,760 --> 00:55:26,279
Speaker 3: I'm glad you brought that up, Katie, because you know,

1004
00:55:26,440 --> 00:55:30,279
Speaker 3: just from a you know, production standpoint, like magnesium, it's

1005
00:55:30,480 --> 00:55:33,680
Speaker 3: it's got a very high molecular weight. You can't cram

1006
00:55:33,800 --> 00:55:37,839
Speaker 3: enough magnesium into a multivitamin, get enough magnesium. In fact,

1007
00:55:37,920 --> 00:55:40,879
Speaker 3: most multivitamins don't even have magnesium, and if they do,

1008
00:55:41,000 --> 00:55:45,080
Speaker 3: it's it's a negligible amount. Because of that reason, same

1009
00:55:45,080 --> 00:55:47,520
Speaker 3: with the omega three fatty acids. Fish oil like have

1010
00:55:47,600 --> 00:55:48,600
Speaker 3: you seen fish oil pills.

1011
00:55:48,600 --> 00:55:51,000
Speaker 2: They're big. You can't you can't get enough. You can't

1012
00:55:51,000 --> 00:55:53,400
Speaker 2: get two grams of fish oil in a multi vitamin.

1013
00:55:53,440 --> 00:55:55,200
Speaker 2: It's not going to happen. I wish it would, but

1014
00:55:55,239 --> 00:55:58,560
Speaker 2: it is just it's physically impossible. So yeah, it doesn't.

1015
00:55:58,800 --> 00:56:01,480
Speaker 3: The multivitamin is on of that and it you know,

1016
00:56:01,520 --> 00:56:04,400
Speaker 3: it has to do with There are a few supplements

1017
00:56:04,400 --> 00:56:06,840
Speaker 3: that I think give you the biggest bang for your buck. Okay,

1018
00:56:07,120 --> 00:56:11,160
Speaker 3: multi vitamin easy to do again. It's the brain aging,

1019
00:56:11,239 --> 00:56:13,560
Speaker 3: it's insurance for some of the trace elements and things

1020
00:56:13,600 --> 00:56:15,680
Speaker 3: as well as selenium. You're getting some of that in

1021
00:56:15,680 --> 00:56:19,160
Speaker 3: your multi vitamin. You're getting lutine, xoxanthin. These are things

1022
00:56:19,160 --> 00:56:22,280
Speaker 3: that are important for your eye. It you know, delays

1023
00:56:22,360 --> 00:56:25,799
Speaker 3: macular degeneration. It's also important for the brain. And then

1024
00:56:25,960 --> 00:56:28,319
Speaker 3: your fish oil pills. So I say fish oil. There

1025
00:56:28,360 --> 00:56:31,239
Speaker 3: are people that are vegetarians and they can take what

1026
00:56:31,239 --> 00:56:34,319
Speaker 3: are called micro algae. I would I would say that

1027
00:56:34,560 --> 00:56:37,120
Speaker 3: the flaxed oil is not going to cut it because

1028
00:56:37,480 --> 00:56:40,799
Speaker 3: it's very inefficient to convert that ala into the really

1029
00:56:40,840 --> 00:56:43,880
Speaker 3: important forms that we're talking about here. So fish oil

1030
00:56:44,040 --> 00:56:46,520
Speaker 3: or microalgae oil, the key is like you want to

1031
00:56:46,560 --> 00:56:48,600
Speaker 3: get about one point five to two grams of those

1032
00:56:48,640 --> 00:56:52,960
Speaker 3: omega threes from those pills. The magnesium again, I mean

1033
00:56:53,000 --> 00:56:55,719
Speaker 3: you can go anywhere between one fifty milligrams a day

1034
00:56:55,800 --> 00:56:58,360
Speaker 3: up to you know, three hundred or more four hundred.

1035
00:56:58,440 --> 00:57:02,600
Speaker 3: So it all depends on on your physical activity and

1036
00:57:03,040 --> 00:57:03,719
Speaker 3: your lifestyle.

1037
00:57:04,360 --> 00:57:05,880
Speaker 2: And then vitamin D is the last one.

1038
00:57:05,920 --> 00:57:08,799
Speaker 1: That's yeah, we didn't mention vitamin D and I know

1039
00:57:08,920 --> 00:57:13,800
Speaker 1: that is important. I am on vitamin D supplements right now.

1040
00:57:14,160 --> 00:57:16,720
Speaker 1: Why is that so important in the aging process?

1041
00:57:17,960 --> 00:57:22,320
Speaker 3: So, vitamin D is important because it's actually so much

1042
00:57:22,360 --> 00:57:26,000
Speaker 3: more than a vitamin. Vitamin D three gets converted into

1043
00:57:26,040 --> 00:57:31,960
Speaker 3: a steroid hormone. What that means, So it's essentially converted

1044
00:57:32,000 --> 00:57:36,920
Speaker 3: into a hormone that is regulating five percent more than

1045
00:57:37,040 --> 00:57:42,080
Speaker 3: five percent of your protein encoding human genome. It's turning

1046
00:57:42,120 --> 00:57:46,000
Speaker 3: on genes, it's turning off genes in a coordinated way.

1047
00:57:46,520 --> 00:57:51,000
Speaker 3: It's activating genes that are involved in fighting off viral infections.

1048
00:57:51,000 --> 00:57:55,800
Speaker 3: It's activating genes that are involved in neurotransmitter synthesis. It's

1049
00:57:55,840 --> 00:58:01,280
Speaker 3: activating longevity genes like CLOTHO involved in preventing neurodegenerate disease.

1050
00:58:01,760 --> 00:58:06,320
Speaker 3: You know, it's it's really really important because it's not

1051
00:58:06,400 --> 00:58:12,160
Speaker 3: just a vitamins. It's ultimately regulating our genome. It's hugely important.

1052
00:58:12,400 --> 00:58:15,880
Speaker 3: Think of steroid hormones, right, estrogen, testosterone, these these are

1053
00:58:15,920 --> 00:58:19,440
Speaker 3: doing similar things. They're activating many genes. Vitamin D does

1054
00:58:19,480 --> 00:58:23,200
Speaker 3: the same thing. And why is this so important because

1055
00:58:23,520 --> 00:58:27,680
Speaker 3: vitamin D three typically you get vitamin D three from

1056
00:58:28,240 --> 00:58:33,240
Speaker 3: UVB radiation from sun exposure, right, and that is all

1057
00:58:33,320 --> 00:58:35,520
Speaker 3: fine and dandy back you know one hundred years ago

1058
00:58:35,560 --> 00:58:38,760
Speaker 3: when we were outdoors all the time and not sitting

1059
00:58:38,800 --> 00:58:42,400
Speaker 3: inside our office and archepical and you know, working inside

1060
00:58:42,440 --> 00:58:45,200
Speaker 3: all the time. Most people are not outside all the time.

1061
00:58:45,440 --> 00:58:48,200
Speaker 3: And even if you are outside, it really depends on

1062
00:58:48,240 --> 00:58:51,320
Speaker 3: the time of year. So you have to be in

1063
00:58:51,360 --> 00:58:55,640
Speaker 3: a time of year where UVB radiation is reaching the atmosphere. So,

1064
00:58:55,680 --> 00:58:59,720
Speaker 3: depending on where you live in the world, many months

1065
00:58:59,760 --> 00:59:03,520
Speaker 3: out of the year no UVB rays or reaching the atmosphere,

1066
00:59:03,520 --> 00:59:06,080
Speaker 3: which is great for skin aging, but terrible for vitamin

1067
00:59:06,160 --> 00:59:08,240
Speaker 3: D three because you're not going to be making any

1068
00:59:08,240 --> 00:59:11,760
Speaker 3: of it. It also depends on your melanin content and

1069
00:59:11,840 --> 00:59:14,840
Speaker 3: sunscreen they do the same thing. So sunscreen blocks the

1070
00:59:14,880 --> 00:59:17,720
Speaker 3: burning rays. It also blocks the ability to make you

1071
00:59:18,280 --> 00:59:22,080
Speaker 3: make vitamin D three well melanin, which is that pigmentation,

1072
00:59:22,240 --> 00:59:27,160
Speaker 3: that dark pigmentation that protects people that live in equatorial regions.

1073
00:59:27,560 --> 00:59:31,200
Speaker 3: You know, whether we're talking about Africa or South America

1074
00:59:31,320 --> 00:59:35,080
Speaker 3: or Southeast Asia. You know, people typically have darker skin

1075
00:59:35,160 --> 00:59:38,360
Speaker 3: color because they're living in a more equatorial region, which

1076
00:59:38,400 --> 00:59:42,120
Speaker 3: protects it's a natural sunscreen. Well, turns out there have

1077
00:59:42,120 --> 00:59:44,080
Speaker 3: been studies, like there's one out of the University of

1078
00:59:44,160 --> 00:59:49,160
Speaker 3: Chicago that people that move and migrate from their home

1079
00:59:49,240 --> 00:59:53,800
Speaker 3: country to another country, for example Chicago or Sweden or

1080
00:59:53,840 --> 00:59:58,600
Speaker 3: some northern latitude where UVB rays aren't as abundant certain

1081
00:59:58,640 --> 01:00:02,680
Speaker 3: times of the year. It turns out that, for example,

1082
01:00:02,720 --> 01:00:06,120
Speaker 3: African Americans have to stay in the sun six to

1083
01:00:06,280 --> 01:00:09,520
Speaker 3: ten times longer than a Caucasian to make the same

1084
01:00:09,560 --> 01:00:13,000
Speaker 3: amount of vitamin D three. This was in Chicago. So

1085
01:00:13,800 --> 01:00:17,400
Speaker 3: you know, sunscreen and melanin also player role blocking that.

1086
01:00:17,440 --> 01:00:20,000
Speaker 3: Why am I talking about this because about seventy percent

1087
01:00:20,080 --> 01:00:23,480
Speaker 3: of the US population has insufficient levels of vitamin D.

1088
01:00:24,080 --> 01:00:25,160
Speaker 2: Seventy percent.

1089
01:00:25,560 --> 01:00:28,680
Speaker 3: That's a lot of people that are walking around without

1090
01:00:28,760 --> 01:00:32,560
Speaker 3: enough vitamin D. And like I mentioned it's regulating so much,

1091
01:00:32,920 --> 01:00:33,960
Speaker 3: and how regulating so much?

1092
01:00:34,000 --> 01:00:36,520
Speaker 1: How much do you need ronda to take a day of.

1093
01:00:36,400 --> 01:00:38,280
Speaker 2: That great question.

1094
01:00:38,400 --> 01:00:40,880
Speaker 3: So there have been studies that have investigated that and

1095
01:00:40,920 --> 01:00:44,000
Speaker 3: have found that people that are Let's talk about what.

1096
01:00:43,920 --> 01:00:45,720
Speaker 2: Insufficient and sufficient is.

1097
01:00:45,880 --> 01:00:50,880
Speaker 3: First, So vitamin D deficiency, which is like severe when

1098
01:00:50,920 --> 01:00:55,160
Speaker 3: you're talking about deficiency, that's levels that are below.

1099
01:00:55,160 --> 01:00:59,800
Speaker 2: Twenty nanograms per millileter. If you were insufficient, that is

1100
01:01:00,360 --> 01:01:05,880
Speaker 2: twenty one to twenty nine. So basically below thirty nanograms

1101
01:01:05,880 --> 01:01:09,880
Speaker 2: per milli leader is insufficient. To be sufficient, you want

1102
01:01:09,880 --> 01:01:12,040
Speaker 2: to be above that. You want to be above thirty

1103
01:01:12,120 --> 01:01:15,040
Speaker 2: nanograms per milli leader. I say the sweet spot is

1104
01:01:15,040 --> 01:01:18,440
Speaker 2: about forty to sixty nanograms per mili leader, So how

1105
01:01:18,440 --> 01:01:19,240
Speaker 2: do you get there?

1106
01:01:19,400 --> 01:01:21,360
Speaker 3: There have been studies that have found people that are

1107
01:01:21,400 --> 01:01:25,200
Speaker 3: deficient in vitamin D if they supplement with about four

1108
01:01:25,400 --> 01:01:29,400
Speaker 3: thousand I use a vitamin D per day, they can

1109
01:01:29,440 --> 01:01:32,840
Speaker 3: go from a deficient level to a sufficient level. Whether

1110
01:01:32,960 --> 01:01:37,160
Speaker 3: about forty nanograms per milli leader and four thousand I

1111
01:01:37,240 --> 01:01:41,520
Speaker 3: use a day is the safe upper tolerable intake that's

1112
01:01:41,520 --> 01:01:45,000
Speaker 3: been sort of you know, the Institute of Medicine has

1113
01:01:45,560 --> 01:01:48,160
Speaker 3: claimed that is a safe level to take, so really

1114
01:01:48,800 --> 01:01:50,680
Speaker 3: shouldn't be any problems with that. And in fact, there

1115
01:01:50,760 --> 01:01:54,240
Speaker 3: was a study that was done in African Americans that

1116
01:01:54,280 --> 01:01:57,080
Speaker 3: were overweight or ob so I didn't mention overweight and

1117
01:01:57,160 --> 01:02:01,080
Speaker 3: obesity also causes people to have low levels of vitamin

1118
01:02:01,160 --> 01:02:04,960
Speaker 3: D Because vitamin D three is a fat soluble vitamin.

1119
01:02:05,000 --> 01:02:07,480
Speaker 3: It's stored in your fat, it has to be released

1120
01:02:07,480 --> 01:02:08,480
Speaker 3: into the blood stream.

1121
01:02:08,880 --> 01:02:10,840
Speaker 2: It goes to the.

1122
01:02:10,240 --> 01:02:12,600
Speaker 3: Liver and then to the kidneys, and in the kidneys

1123
01:02:12,640 --> 01:02:15,720
Speaker 3: is where it's converted into the act of hormone. Well,

1124
01:02:15,840 --> 01:02:18,240
Speaker 3: when you're fat, the more fat you have, the less

1125
01:02:18,280 --> 01:02:21,360
Speaker 3: bioavailable that vitamin D three is to be released into

1126
01:02:21,360 --> 01:02:25,600
Speaker 3: the bloodstream, about fifty percent less bioavailable actually, so people

1127
01:02:25,600 --> 01:02:27,840
Speaker 3: that are obese or overweight. And then you add on

1128
01:02:27,880 --> 01:02:30,520
Speaker 3: top of that, like that natural sunscreen, the melanin, which

1129
01:02:30,520 --> 01:02:34,360
Speaker 3: is what many African Americans have. You're talking about a

1130
01:02:34,400 --> 01:02:37,120
Speaker 3: disaster for vitamin D deficiency if you're not supplementing.

1131
01:02:37,520 --> 01:02:37,919
Speaker 2: And so.

1132
01:02:39,360 --> 01:02:42,640
Speaker 3: There was a study that measured what's called their epigenetic

1133
01:02:42,760 --> 01:02:47,680
Speaker 3: age before and after the four thousand IUS supplementation, and

1134
01:02:48,000 --> 01:02:51,560
Speaker 3: after supplementing four thousand ius, they were going from a

1135
01:02:51,600 --> 01:02:54,880
Speaker 3: deficient to a sufficient state, they reversed to their epigenetic

1136
01:02:54,960 --> 01:02:59,040
Speaker 3: age by about two years. So vitamin D deficiency can

1137
01:02:59,080 --> 01:03:04,080
Speaker 3: accelerate the biological aging process again because it's regulating you know,

1138
01:03:04,160 --> 01:03:06,520
Speaker 3: over one thousand genes, over a thousand genes, and so

1139
01:03:06,560 --> 01:03:09,520
Speaker 3: it makes sense that if you're deficient or insufficient, you're

1140
01:03:09,560 --> 01:03:12,480
Speaker 3: going to be accelerating the aging process. So if you

1141
01:03:12,520 --> 01:03:15,080
Speaker 3: can get to a sufficient status, then you're going to

1142
01:03:15,120 --> 01:03:17,720
Speaker 3: be able to kind of reverse some of that aging.

1143
01:03:17,880 --> 01:03:20,600
Speaker 3: And it is possible to reverse some of the aging things,

1144
01:03:20,680 --> 01:03:23,920
Speaker 3: especially if you're coming from a starting point of being unhealthy.

1145
01:03:24,360 --> 01:03:26,840
Speaker 1: Got it. Okay, we only have a couple of minutes left,

1146
01:03:26,880 --> 01:03:30,200
Speaker 1: so let me just touch really quickly on diet. You

1147
01:03:30,280 --> 01:03:34,120
Speaker 1: say to avoid ultra process foods, So that's things that

1148
01:03:34,160 --> 01:03:36,520
Speaker 1: have a lot of chemicals that are in boxes and

1149
01:03:37,040 --> 01:03:40,600
Speaker 1: bags and you know, aren't kind of farmed a table

1150
01:03:40,680 --> 01:03:43,960
Speaker 1: if you will. What are other things that people should

1151
01:03:44,040 --> 01:03:48,680
Speaker 1: be doing for a healthy or for their health span

1152
01:03:48,840 --> 01:03:52,840
Speaker 1: if you will, when it comes to diet, Rhanda.

1153
01:03:52,960 --> 01:03:55,400
Speaker 3: When it comes to diet, I really think the best,

1154
01:03:55,520 --> 01:03:57,880
Speaker 3: first and foremost principle that people should have in their

1155
01:03:57,880 --> 01:04:01,320
Speaker 3: minds is what do I need to fuel my body

1156
01:04:01,360 --> 01:04:03,920
Speaker 3: in a healthy way. And what you're going to come

1157
01:04:03,920 --> 01:04:06,960
Speaker 3: to the conclusion is I'm going to need protein. I'm

1158
01:04:07,000 --> 01:04:10,040
Speaker 3: gonna need some healthy fats. I'm gonna need vitamins and minerals.

1159
01:04:10,680 --> 01:04:12,720
Speaker 3: And how am I going to get that? Well, you're

1160
01:04:12,760 --> 01:04:14,880
Speaker 3: gonna have to eat a diet that is high in

1161
01:04:14,960 --> 01:04:19,400
Speaker 3: vegetables and fruits. Those are the vitamins and the minerals.

1162
01:04:19,680 --> 01:04:22,400
Speaker 3: You're gonna want healthy lean meats. You're gonna want things

1163
01:04:22,440 --> 01:04:26,960
Speaker 3: like fish and fish, sorry, fish and chicken, and you know,

1164
01:04:27,160 --> 01:04:30,919
Speaker 3: lean red meat occasionally as well. I say healthy lean,

1165
01:04:31,040 --> 01:04:34,880
Speaker 3: because a lot of saturated fat can increase that APOBE

1166
01:04:35,040 --> 01:04:37,760
Speaker 3: number that we were talking about, particularly in people that

1167
01:04:37,960 --> 01:04:42,200
Speaker 3: are susceptible to high ApoB or have a family history

1168
01:04:42,200 --> 01:04:46,040
Speaker 3: of cardiovascua disease. So really more of like a Mediterranean

1169
01:04:46,200 --> 01:04:50,640
Speaker 3: ish type of diet. Sometimes I call it paleoish as well,

1170
01:04:50,680 --> 01:04:54,000
Speaker 3: because you're really the paleo diet is avoiding a lot

1171
01:04:54,040 --> 01:04:55,640
Speaker 3: of the packaged and processed foods.

1172
01:04:55,800 --> 01:04:57,400
Speaker 2: Those foods take away.

1173
01:04:57,200 --> 01:05:00,160
Speaker 3: All the fiber, they take away, all the protein, they

1174
01:05:00,160 --> 01:05:01,920
Speaker 3: take away, all the vitamins and minerals, and all you're

1175
01:05:01,960 --> 01:05:06,040
Speaker 3: getting is salty, savory sweet things that taste good and

1176
01:05:06,120 --> 01:05:09,440
Speaker 3: activate the dopamine pathway and your brain rewarding pathways in

1177
01:05:09,480 --> 01:05:11,400
Speaker 3: your brain and making you were more addicted to eating

1178
01:05:11,400 --> 01:05:14,440
Speaker 3: more of them, so and they're not satiating, so you

1179
01:05:14,440 --> 01:05:17,520
Speaker 3: eat more, right, So I think I think the key

1180
01:05:17,600 --> 01:05:19,520
Speaker 3: here is you want to eat a diet that has

1181
01:05:19,560 --> 01:05:21,400
Speaker 3: a lot of fiber, that is high.

1182
01:05:21,280 --> 01:05:23,120
Speaker 2: In protein and vitamins and minerals.

1183
01:05:23,120 --> 01:05:27,000
Speaker 3: And that really does come down to mostly that balanced

1184
01:05:27,000 --> 01:05:29,200
Speaker 3: diet that your grandma told you about. You know, you

1185
01:05:29,200 --> 01:05:31,680
Speaker 3: hear about it. It's more of a Mediterranean like diet,

1186
01:05:31,800 --> 01:05:34,400
Speaker 3: right right. The fiber is important for the gut, it's

1187
01:05:34,440 --> 01:05:37,840
Speaker 3: important for satiety, it's you know, the protein's important for

1188
01:05:37,960 --> 01:05:41,200
Speaker 3: muscle mass, and the vitamins and minerals are important for

1189
01:05:41,240 --> 01:05:44,480
Speaker 3: all these little biological aging processes that we talked about.

1190
01:05:44,760 --> 01:05:46,800
Speaker 3: So I think I think that's an easy rule, is

1191
01:05:46,880 --> 01:05:49,480
Speaker 3: just you know what do I need and that you

1192
01:05:49,600 --> 01:05:51,400
Speaker 3: go from there and what do I do this?

1193
01:05:51,640 --> 01:05:55,000
Speaker 1: What don't alture process foods? As you mentioned? And finally

1194
01:05:55,160 --> 01:05:58,480
Speaker 1: in the last minute, let's talk about the role of

1195
01:05:58,560 --> 01:06:02,600
Speaker 1: stress on longevity. How do you feel, I mean, I'm

1196
01:06:02,800 --> 01:06:05,680
Speaker 1: I am one of those people. I think I thrive

1197
01:06:06,040 --> 01:06:10,800
Speaker 1: in stressful situations. But when do you know you're under

1198
01:06:10,840 --> 01:06:13,880
Speaker 1: too much stress and how do you mitigate that to

1199
01:06:13,960 --> 01:06:16,960
Speaker 1: make sure it's not impacting you physiologically?

1200
01:06:18,120 --> 01:06:20,680
Speaker 3: Right, So there's that chronic type of stress that you're

1201
01:06:20,720 --> 01:06:25,200
Speaker 3: talking about, which is you know, psychological stress, emotional, financial,

1202
01:06:25,400 --> 01:06:25,720
Speaker 3: you know.

1203
01:06:25,640 --> 01:06:26,400
Speaker 2: Work related.

1204
01:06:26,800 --> 01:06:30,160
Speaker 3: Like that type of like chronic stress that you're having

1205
01:06:30,280 --> 01:06:33,160
Speaker 3: every day is the bad kind of stress that does accelerate.

1206
01:06:33,680 --> 01:06:37,000
Speaker 3: It causes inflammation, It causes oxidative stress, and this is

1207
01:06:37,040 --> 01:06:40,760
Speaker 3: sort of insidiously damaging everything in your body and accelerating

1208
01:06:40,800 --> 01:06:41,600
Speaker 3: the aging process.

1209
01:06:41,720 --> 01:06:41,880
Speaker 2: Right.

1210
01:06:42,120 --> 01:06:45,360
Speaker 3: So, for example, caregivers of some disease, like someone with

1211
01:06:45,400 --> 01:06:48,040
Speaker 3: a disease like Alzheimer's disease, they are under a lot

1212
01:06:48,040 --> 01:06:50,360
Speaker 3: of stress, and there are studies that have measured their

1213
01:06:50,400 --> 01:06:54,040
Speaker 3: biological age and it looks much older. They're they're experiencing

1214
01:06:54,040 --> 01:06:58,880
Speaker 3: what's called age acceleration. Even though they're chronologically younger, it

1215
01:06:58,880 --> 01:07:01,320
Speaker 3: seems like they're older because all the stress. There are

1216
01:07:01,360 --> 01:07:04,440
Speaker 3: studies that have shown there are other types of stress

1217
01:07:04,520 --> 01:07:07,120
Speaker 3: that are good types of stress that can help you

1218
01:07:07,320 --> 01:07:10,920
Speaker 3: mitigate the effects of bad stress, and that is called

1219
01:07:11,040 --> 01:07:13,120
Speaker 3: you stress. And these types of stress are things that

1220
01:07:13,160 --> 01:07:16,760
Speaker 3: we've been talking out throughout this episode, right exercises the

1221
01:07:16,800 --> 01:07:19,880
Speaker 3: big one. Another one would be like sauna for example,

1222
01:07:19,960 --> 01:07:24,800
Speaker 3: polyphenols from you know, fruits is another one. These are

1223
01:07:24,840 --> 01:07:27,960
Speaker 3: types of stress that are short bursts of stress that

1224
01:07:28,560 --> 01:07:31,880
Speaker 3: we're exposing our body to. It's not this long chronic stress.

1225
01:07:32,040 --> 01:07:35,000
Speaker 3: And what happens is, for example, with exercise, it's a

1226
01:07:35,040 --> 01:07:38,560
Speaker 3: short burst of stress. It's stressful on the body. But

1227
01:07:38,600 --> 01:07:41,440
Speaker 3: what happens is your body goes, oh, I'm experiencing this

1228
01:07:41,600 --> 01:07:44,600
Speaker 3: type of stress. I need to adapt and so it

1229
01:07:44,680 --> 01:07:50,680
Speaker 3: activates all these stress responds, genes, anti inflammatory, antioxidant, stem

1230
01:07:50,720 --> 01:07:54,640
Speaker 3: cell production, all these things get activated and it helps

1231
01:07:54,640 --> 01:07:56,880
Speaker 3: you not only deal with the stress of that exercise

1232
01:07:57,000 --> 01:08:00,720
Speaker 3: or that short term stressor that you're posing yourself to.

1233
01:08:01,320 --> 01:08:04,320
Speaker 3: It's activated for a long period of time. So all

1234
01:08:04,400 --> 01:08:06,880
Speaker 3: the other chronic type of stress that's in your life,

1235
01:08:07,240 --> 01:08:09,760
Speaker 3: you're dealing with it better. And that's also been done

1236
01:08:09,800 --> 01:08:13,000
Speaker 3: for example, with these that caregiver study I'm talking about,

1237
01:08:13,320 --> 01:08:16,280
Speaker 3: it was shown in the individuals that were care for

1238
01:08:16,600 --> 01:08:20,360
Speaker 3: caring for a person with Alzheimer's disease, if they were

1239
01:08:20,720 --> 01:08:24,920
Speaker 3: engaging in physical activity and exercise, their biological age still

1240
01:08:24,920 --> 01:08:27,799
Speaker 3: looked younger even though they were under that stressful situation

1241
01:08:28,120 --> 01:08:31,120
Speaker 3: compared to the caregivers that were not exercising. So it

1242
01:08:31,160 --> 01:08:35,920
Speaker 3: buffers that stress by activating all the stress response pathways.

1243
01:08:35,520 --> 01:08:37,360
Speaker 2: That our body. Our bodies are able to handle stress.

1244
01:08:37,400 --> 01:08:39,479
Speaker 2: We just have to we have to activate them.

1245
01:08:39,560 --> 01:08:42,920
Speaker 3: We were meant to eat polyphenols and vegetables and fruits,

1246
01:08:42,920 --> 01:08:45,120
Speaker 3: and we were meant to exercise and move around.

1247
01:08:45,160 --> 01:08:47,040
Speaker 2: That's a good type of stress. And if you're not

1248
01:08:47,120 --> 01:08:50,320
Speaker 2: engaging in that stress, you're not flipping that genetic switch

1249
01:08:50,360 --> 01:08:53,120
Speaker 2: that's supposed to be switched on, and so you're not

1250
01:08:53,160 --> 01:08:54,560
Speaker 2: going to age as well. And so you want to

1251
01:08:54,600 --> 01:08:55,559
Speaker 2: flip on that switch.

1252
01:08:55,560 --> 01:08:58,080
Speaker 3: You want to activate in that good type of stress

1253
01:08:58,280 --> 01:08:59,920
Speaker 3: so that you can deal with the chronic stress of

1254
01:09:00,120 --> 01:09:03,240
Speaker 3: just aging and life, because life is stressful, for no

1255
01:09:03,560 --> 01:09:04,200
Speaker 3: doubt about it.

1256
01:09:04,760 --> 01:09:10,360
Speaker 1: Well, I have learned so much in this conversation, doctor

1257
01:09:10,479 --> 01:09:13,960
Speaker 1: Ronda Patrick. I have so much work to do, so

1258
01:09:14,040 --> 01:09:17,879
Speaker 1: many supplements to buy, so many things to think about,

1259
01:09:18,000 --> 01:09:21,040
Speaker 1: so much exercise that I really need to focus on.

1260
01:09:21,479 --> 01:09:25,120
Speaker 1: I can't thank you enough for really all this incredibly

1261
01:09:25,240 --> 01:09:29,439
Speaker 1: helpful advice and information. Thank you so much.

1262
01:09:30,840 --> 01:09:33,840
Speaker 2: Well, thank you, Katie. It was really a pleasure talking

1263
01:09:33,880 --> 01:09:34,120
Speaker 2: to you.

1264
01:09:34,200 --> 01:09:37,080
Speaker 3: I love your curiosity and your genuine interest and passion,

1265
01:09:37,160 --> 01:09:39,879
Speaker 3: and thank you for all you do in your journalism

1266
01:09:39,960 --> 01:09:42,560
Speaker 3: and getting the important word out there to people to

1267
01:09:42,600 --> 01:09:45,479
Speaker 3: stay healthy and to be proactive about their health.

1268
01:09:45,760 --> 01:09:48,360
Speaker 1: Honestly, you're such a wealth of information. I'm going to

1269
01:09:48,400 --> 01:09:51,280
Speaker 1: make sure I spread it far and wide. So thank you,

1270
01:09:51,439 --> 01:09:52,200
Speaker 1: so so much.

1271
01:09:52,880 --> 01:09:54,360
Speaker 2: Thank you, Katie. It was a pleasure.

1272
01:09:59,200 --> 01:10:02,439
Speaker 1: Thanks for listening. Everyone. If you have a question for me,

1273
01:10:02,840 --> 01:10:05,320
Speaker 1: a subject you want us to cover, or you want

1274
01:10:05,360 --> 01:10:08,719
Speaker 1: to share your thoughts about how you navigate this crazy world,

1275
01:10:09,080 --> 01:10:12,320
Speaker 1: reach out send me a DM on Instagram. I would

1276
01:10:12,360 --> 01:10:15,400
Speaker 1: love to hear from you. Next Question is a production

1277
01:10:15,520 --> 01:10:20,000
Speaker 1: of iHeartMedia and Katie Couric Media. The executive producers are Me,

1278
01:10:20,320 --> 01:10:24,960
Speaker 1: Katie Kuric, and Courtney Ltz. Our supervising producer is Ryan Martz,

1279
01:10:25,479 --> 01:10:30,320
Speaker 1: and our producers are Adriana Fazzio and Meredith Barnes. Julian

1280
01:10:30,360 --> 01:10:35,480
Speaker 1: Weller composed our theme music. For more information about today's episode,

1281
01:10:35,680 --> 01:10:38,040
Speaker 1: or to sign up for my newsletter, wake Up Call,

1282
01:10:38,520 --> 01:10:41,400
Speaker 1: go to the description in the podcast app or visit

1283
01:10:41,520 --> 01:10:44,680
Speaker 1: us at Katiecuric dot com. You can also find me

1284
01:10:44,760 --> 01:10:48,479
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1285
01:10:48,560 --> 01:10:53,880
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1286
01:10:53,920 --> 01:10:58,519
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1287
01:10:58,600 --> 01:11:01,439
Speaker 1: Next Question is brought to you by coco Via, the

1288
01:11:01,520 --> 01:11:07,480
Speaker 1: leader in cocoa flavinyl supplements. Cocoaflavanyls are naturally occurring compounds

1289
01:11:07,520 --> 01:11:10,160
Speaker 1: found in cocoa beans, but don't go reach it for

1290
01:11:10,200 --> 01:11:13,559
Speaker 1: a chocolate bar thinking you'll get the benefits. Most cocoa

1291
01:11:13,560 --> 01:11:20,040
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Speaker 1: this episode of Next Question. Cocoa Via supplements are backed

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