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okaysogetthisweredivingdeeptodayintotheworldoflivinglongerandhealthierretaltalkingpeterter
zias
bookoutlive
anditsnotyourtypical
youknowlivetoahundredcanofbook
not
notallasheisadoctor
longevityexpert
andhereallychallengesalot
lotthetypicalthinkingaboutaging
andwhatsreallysortofacceptthatweregoingtodedeclinerightyeah
hesdescriptonthatandwhatsreallyinterestingishowum嗯
heuseshisownexperiencesinthebook
hedoesntjustyouknowpreachthescience
hetalksabouthisownstruggles
soforsurelikehehadthiswakeupcallyeah
tellmeaboutthatsopicturethisheswimstwentyonemilesrightcrazyfityoudthensuperhuman
butevenwithallthathefindsout
hesonthepathtotypetwodiabetes
wow
seriousrealitychecktotally
andthats
whenhereallystarteddiggingintothiswholelongevitything
herealizedthatyouknowwehavealotmorecontroloverhowlongwestayhealthy
notjusthowlongweliverightthatshehealthedyeah
yeah
exactlyhealth
spspan
notlilifespansobreakitdownforme
whatsthedifferenceandwhyshouldwecaremoreabouthealthspan
okaysolifespanissimply
howlongyoulivethenumberofyearsrightokaygotithealthspanishowmanythoseyearsyoureactuallyliving
wellyouknow
withoutbeingdraggeddownbichononddragsordisabilities
oh
itsaboutqualityoflifenotjustquality
bingoeighthesaysthegoalstoextendthathealthspan
thosegoodyearsmakestotalsense
whowantstolivetoahundrediftheycanandenjoyitright
hewantsustolikesquarethelongevitycurve
makethatperiodofdecline
shorterandstretchoutthosehealthyyearslovethatimage
soitsnotjustaddingyearsitsaddinglifetothoseyears
exactly
okaysoagtalksaboutthisideaofmedicinethreepointocanyouexplainwhathemeansbythatyeah
soheseesitisthisbigshiftinhowwethinkabouthealthcare
youknowrightnowitsalotofreactingyougetsick
yougotodoctctortreatyouyeahputtingupfiresexactly
butmedicinethreepointoismoreaboutpreventingthosefiresinthefirstplace
itsaboutoptimizingyourhealthbeforeproblemmspoapasobeingproactiveyesowningyourhealth
understandingyourrisks
makingchoicesthatsupportyouknowlivingwelllonger
soitslikeinsteadofbeingapassengerinyourhealth
yourethedriverlolothatanallogysohavingagpsforyourhealthrightexactlyyouseewhereyoureheaded
andyoucanmakeadjustmentsalongthewaysowhatisHSseeasthebiggestroadblockstothiskindofproactivehealth
hetalksaboutthelimitsofwhathecallsmedicinetwopointouttwopointokay
which
whichisknowallallthemazstmentswevedoneintreatingacuteillnesseslikeeabrooxvaccinesurgerythosehavesavedsomanylives
yeah
absolutely
wheremedicinetwopoinofallshortiswiththosechronicdiseases
thattendtohitusasweagesoweregoodatdealingwiththeemergencies
butnotsomuchatpreventingthesloburn
rightandthatswheremedicinethreepointnocomesinfocusingonwhatscausingthosechronicdiseasesandgivingpeoplethetools
是的 是的
toactuallypreventthem
gotitnowhyoutalksalotaboutcenteninearithosethosefolksliveveaonehundredoroldyyrefascinatewhatcancanwelearnfromthosewhohaveyouknowseemingcrackedthecodeoflongevity
wellonethingistheydontallfollowthosetypicalhealthrules
somesmoke
somedranks
somehaddiets
thatyouknowtodaywouldyarenotsohealthy
wow
reallysowhatstheirsecretjustgoodgenes
genesdefinitelyplayapart
forsuretheyseemtohavethisbuiltinresilience
liketheywantthegeneticlottery
butheresthegoodnewslifestylechoicescanchangehowareworksoevenifwedidntwinthelottery
wecanstillinfluencehowourgenesexpressthemselves
yes
thatswhereeighyearsfivekeydomainsofhehealth
spcoming
exexerissenutrition
sleep
emotionalhealth
andthenthoseexhaginousmolecules
thinksupplements
medicationsokay
imdefinitelyintriguebythatlastone
butwecandigintothatmorelaborabsolute
buthesveryclearthatallthesediommainstheyreconconnectedhyeah
theyallworktogether
improvementsinoneareacanlikehavethisrippleeffectontheotherstotalitsthewholesystemapproach
youknowitsnotaboutjustfocusingononething
butweavethemalltogether
nowimcuriousabouttheseexaggerousmolecules
ithinkalotofpeoplearewonderingaboutsupplements
medications
thingsthatmightslowdown
agingingorpreventdiseasetohotopiccforasia
really
reallytststhisyouknow
exploringboththepotentialbenefitsandtherisksofdifferentsubstances
hedoesoneofthemostinterestingones
hetalksabouthisrapofmicsonokay
yeah
iveheardthatwhatsthedealwithwrapofmicsonandlongevity
soitsadrugtherewasfirstdevelopfororgantransplantpatientokay
butitsbeenshowntoactuallyextendlifespaninmammalsspecificallymicebyinhibitingthisproteincalledmtour
mtourthatringsablbutrerefresmymemory
whatisitandwhywould
wouldwantwantinhihiititsuresomtourisbasicallythisproteinthatsinvolvedincellgrowthismetabolism
whenyouhavelotsofnutrientsmtourtellslsourselvestogrowanddivideokay
butwhennutrientsarescaresmtouractivitydropsandthecellsshiftintothislikerecyclingmodecalledautotogigyautology
solikethecelliscleaninghouse
gettingridofoldjunk
exactlyinthisprocess
scientiststheyitsabigpartofwhyweageandwhatcausesthoseitsteddidiasesinterestingandwrapmicinitssortofmimics
thiseffectrightyeahlikeashortcuttothebenefits
youmightgetfromcolororretorerrestrictionlikeeatinglesssorapimmicsoncouldbeawaytogetthosebenefitswithoutactuallyhavingtoyouknowstveyourselfthatstheidea
buthisveryupfrontaboutboththepotentialandthechallenges
therearesideeffectsandmoreresearchisneededespeciallyinhuman
yeahofcoursemakesense
hetalkedaboutthisdogageingthandogs
whicharestudyingrapmicsonindogs
yeah
dogsareamuchbettermodelforhumanagingthanmicerightthatmakessense
definitelyastudytowatchsoletswitchgearabit
andtalkaboutsomethingthatithinkaffectsalotofpeoplemetablicokahthisishugeatacallsitthecrisisofabundance
whichisaprettystrikingphrase
itis
anditreallygettothisdisconnectbetweenourancientgenesandthemodernworldweliveinwhatdoyoumeanbythatwellthinkaboutourgenesevolvedbackwhenfoodwasscarceright
ourbodieshadtobereallygoodatstoringfattosurvivethoseleantimemakesense
butnowwehavefoodeverywhere
butthosesuperficientfastoringgenesarekind
kindworkingagaininstus
ourbodiesarestillinthatfesterfaminemode
butthefamminenevercomesrightacase
sheactuallystartsthischapter
withastoryaboutbeingasurgeonandseeingpatientswithfattyliverdisease
fttyliverdiseasethatsserious
rightyeah
andthethingistheseoneofpeoplewhowerelikeheavydrinkers
itreallygothim
thinkingabouthowourbodiesarejustnotequippedtohandletheamountofcaloriesandprocessfoodwereexposedtonowsoitsnotjustovereating
itsthetypesoffoodwereeating
exactlyhetalksaboutfruptosinparluecoknowitsatypeofsugarthatsinatonofprocessfoodsanddrink
yeahitseverywhere
anditsmettabozeddifferentlyinbluecose
anditcanleadtofatbuildupintheliverandotherorgans
sobasically
ourbodiesareoverwhelmedbyallthisfruptosprettymuchitsthismetablicdisfuntoitstherootofsomanychronicdiseases
typetwodiabetesheartdisease
evenalltimers
wowitsallconnected
hetalksaboutmetaablasyndrome
whichisthisclusterofconditions
likehighbloodpressure
hightricglsorized
highfastinglulucose
andyoucanbethin
andstillhavemetaabxsyinerome
rightitsnotjustaboutyourway
exactlyitsreallyawakeupcalltoapayattentivedoor
metaabahealth
evenifwelookhealthyontheoutside
sowhatcanwedoisthereanyhopeforthoseofus
whoyouknowliveinthisworldofabundance
osheisoptimistic
hereallybelievesthatlifestylechangescanmakeahugedifferencelikewhatdietexercisesleepgettingbacktobasics
reallyeatingrealfood
movingourbodiesprioritisingsleepsimplebutnotalwayseasnttrue
buttheycanhaveaprofoundimpactonourmedicablehealth
soitsnotaboutdeprivation
itsaboutmakingchoicesthatsupportourbodies
exactlynowthisbringsustoanotherbigoneheartdisease
yeahagecallsitapreventablekiller
有andreallychallengeshowweususuassessssheartdiseaserisk
howsowellwetendtofocusonshorttermriskrightwelookatthingslikecllesterallevelsbloodpressure
ifthosenumberslookokay
wethinkweregoodright
butagehesaysweneedtoshiftourthinkingtolongtermpreventionwaitinguntilsomeonehasaheartattackisyouknowwaytoolate
sothinkingabouthearthealthdecadesinadvance
evenifwefeelfinine
exactlyheemphasizesearlydetectionandprevention
andhehighlightsthesetwomarkersforheartdiseaseriskthatoftengetoverlookedabbobandLPAimnotfamiliarwiththosewhataretheyokay
soabobisaproteinthatsfoundonLDLcollestralparticles
thebadcollestralhigherAOBlevels
higherriskofheartdiseseaseitsnotjustabouttotalLLL
butthenumberoftheseababbparticticrightandLPAisanothertypeoflevelofprotein
thatsespeciallybadforhearthealth
highLPAmeansamuchhigherriskofheartattackandstrokeandlotofpeopledontevenknowtheyhavehighLPAuntiltheyyouknowhaveaproblem
wow
thatsscary
sohesayingweshouldaskingyourdoctorsforthesetests
eveniftheyrenotroutinelyofferedhesabigadvocateforbeing
proactedforpushingforthesetests
evenifyourdoctorisntorderingthem
hepointsoutthattheyrerelativelyinexpensiveandcouldliterallysaveyourlife
itsabouttakingcontrolofourhealth
notjustwaitingforthingstohappen
absolutely
nowthisbringsustoanotherbigone
thatithinkalotofpeopleareafraidofcancer
yeah
cancerstoughhheapproachesitwiththislikerealisticoptimism
heknowsitscomplexinchallenging
buthealsoseesalotofhope
bothforearlytotectionandnewtreatments
hestartsoffwiththestoryaboutsteverosenberg
whoseacancerresearcher
right
rosenbergwasinspiredbythispatientwholivedthreeyearswithmetastheticcancer
eventhougheveryonethoughtshouldhavediedmuchsooner
sosomethingwasdifferentaboutthiscancer
itseemedlikehisoldimmunesystemwasfightingbackagainstthecancer
wow
sothathowamutherapycameaboutexactlyrosenbergsworkledtothedevelopmentofimunaltherapy
whichisbasicallyharnessingthepoweroftheimmunesystemtoattackimcancercellsandimunotherapyhasbeenagamechangeforsomecancers
right oh
absolutely
weveseenamazingresultswiththingslikecartytherapyinchequininhibitters
givinghopetopeople
whodidnthavemanyoptionsbeforeforsure
butitseightidpoints
immuntherapyisnotperfect
itdoesntworkforeveryone
andeventhosewhoresponditsnotalwaysacurecancer
reallygood
atyouknowevolvinginfindingwaysaroundourtreatments
unfortunately
yeah
andthatswhyideempmphasizeearlydetectionsomuch
thesooner
youcatchcancer
thebetteryourchancesarehesabigadvocateforscreenmeaningslikecolonocopesandmammograms
andevennewertechnologieslikeliquidbiopsiies
yeah
thatswheretheycandetectcancercellsinyourblood
wow
thefuturesheresowhiletheresnoeasyansforforcancer
itsoundslikeaiisoptimisticabouttheprogressweremakingyes
heseesalotofpotentialandnewtreatmentsthattargetcancersmetaboliismfor
forexamhesonotjustjustkilkilthecancercells
butunderstandinghowtheyfunctionandfindingways
waystodisruttrighthebeliebelieweweremovingtowardsthefuture
wherecancermightnotbecompletelyeradicated
对
butitcouldbemanagedmoreeffectivelymaybeevenbecomechronicillnessratherthanadeathsentence
nowthatsafutureimonboardwithokaywevevecoveredalotofground
herefrommetaolicdisaggintotoheartdiseasetocancer
itsclearthatasiaistakingaverydifferentapproachtohealthamonjevitydefinitelyheschallengingustothinkdifferentlytobemoreproactivetivetohetakeownershipofourhealthdestiny
andhesgivingusthetoolstodoitnowtheresanothermajorhealthchallengethathaventtouchedonyet
andthatsaltheimerousdisease
itssomethingthatthatsalotofpeopleworryaboutespeciallyastheygetolder
ifthebigoneforsure
thethoughtoflosingourmemoriesisourcomgetitiababilities
itsterrifyingitsabsolutelyasiaframesinthischapterastheimportanceofpreventionreallyemphasizingthatweneedtobethinkingaboutalltimersrisklongbeforewestartseeingsymptoms
hetellsthisstoryaboutstephanyapatient
whofoundoutshehadthisgenetheappoiEEEforourinotypeandthatgene
itincreasesyourriskofalzhmasrightsignificantly
butthisdiscoveryitdidntmakestephanegiveuphopeinsteaditmostvatedhertotakecontrorolanddoeverything
shecouldtomitigateherrisk
soevenwithageneticpredisposition
itsnotaguaranteethatyoullgetalzhmas
exactlyageshebelievesthatlifestylechoicescanmakeabigdifference
eveninthefaceofgeneticriskfactors
likehetalksaboutdietexercisesleepthesamethingsthataregoodforourhearts
andommettablismsarealsogoodforourbrains
itsallconnectedright
andhehighlightsthesefascinatingconnections
likethelinkbetweenhearinglossandcognitivedecline
itturnsoutthatifyoudonttrereehearingloss
itcantosocialisolationandlessmentalstimulation
whichcancontributetocognitivedecline
sogettingyourehearingcheckedregularlyandaddressinganyproblemsisanimportantpartofstayingsharp
exactlyanyeventalksaboutthelinkbetweengumhealthandbrainhealth
waitwhatgumhealthyeahakeymentionesthisbacteriathatcausesgumhesease
anditsactuallybeenfoundofthebrainsofpeoplewithalzeimererssobrushingandflossingarentjustaboutaprettysmile
theycouldbeprotectingourbrainsaswellexactlyitsallaboutstackingtheoddsinourfavormakingthoselifestylechoicesthatsupportbrainhealth
evenifwehavesomegeneticriskfactors
wecantchangeilovethat
sowevecoveredalotlotofground
thisfirstfirstpartofourdeepdiveintooutlife
wevetalkedaboutthelimitationsoftraditionalmedicine
theimportanceofextendinghealthspanandthosefivekeyareas
thatinfluencehowweagewevealsoexploitssomemajorhealthchallenges
metabolilicdisffunction
heartdisease
cancer
altieimersandhisapproachtopreventionandtreatment
itsalottotakeagain
forsureitis
butitsalsoincrediblyempowering
andwerejustgettingstartedinparttwo
weregoingtogodeeperintoasioustacticalrecommendationsforeachofthosefivedomainsofhealthspan
exercise
nutrition
sleep
emotionalhealthandtheuseofexoggisfollecules
soifyourereadytolearnhowtoputallthisknowledgeintoaction
andstartoptimisingyourownhealthspan
staytunedforparttwoofourdeepdiveintooutlifewellcomecomeback
wererevevingrightbackinaputerrediesalive
readytogettactical
letsdoitinpartone
welidthegrounddworkthescienceinthebigpicture
nowimreadytogetintothehowtooyouknowwhatcanacactuallydoput
putthisthisexactitialsoofagreatplacetostartanexercise
ethitgoesdeeponinhowexerciseact
actaging
andhegivesusthisblueprintforaworkoutroutinedesignforlongjevity
gotablowsupthatwholecardioversweiightsdebate
yehesaysitsnotaboutpickingoneortheother
itsaboutdoingbothrightforthatwellroundoffitness
thatsupportsyouknowagingwellsowhatsomeofthespecifictypesofexercise
herecommendssotalweealotaboutaboutrobbconconterance
thatsbasically
howefficientlyyourbodyusesoxygenok
andthatsworrezonetotrainingcomesentexactlythatsweetspotwhereyourepushingyourself
butyoucanstillholdaconversation
yeah
itsallthatfindingthatbalanceilladmit
imalittlefuzzyonyzonetoasospecial
itallcomesdowntomedacontrohealthandremedacountry
thatthereslittlepowerhousesinourselves
righttheyturnfoodintoenergy
andasweagetheydontworkaswellokaysozonetotrainingislikegivingyourmedicconcountryatoonaptheygetbetterproducingenergyburningfatallthatgoodstuffinteresting
healsotalksaboutvideotwomax
whichisumameasureofhowmuchoxygenyourbodycanuserightexexactlyofitasasggaugeofthatgoodcupfitness
thehigheryourvideotwoacxthebetteryourbodyisatdeliveringoxygentoyourmuscles
especiallyduringexercise
okaysohighervideotwomaxbetterfitness
buthowdoesthattranslatetolivinglongerstudieshavefoundthatpeoplewithahigherviotwomax
havealowerriskofdyingfromwellprettymuchanything
wowreallysoitsnotjustaboutlikerunningamarathon
itsasignofoverallhealth
rightsohowdoweimproveourviootwomax
whatkindofexerciseshouldwebedoingageyourrecommendsincorporatinghighintensityintervaltrainingorheighthiitokaythoughshortburstsofintenseeffortfollowbyrecoveryperiods
yeahiveheardthosearereallyeffective
theyaregreatforboostingcardivasascuerfitnessandpushingvideotomaxupokaysowevegotzonetotraining
wevegothigh
whataboutstrengthtraining
especiallywegetolderderwesemumuleleassassrightitscalledsaropinionanditsabigdeal
whycantwejustlikelivewithalittlelessmuscle
asweatewellitsnotjustabout
howyoulookthatlossofmuscleislinkedtoweaknessfallsevenahigherriskofdying
sostrengthtrainingiscrucialforlag
maintainingareindependent
exactlyyouwanttobeabletomovefreelyanddothethingsyouenjoyasyouagerightabsolutely
sowhatkindofstrengthtrainingisasiarecommendhelikesamixofcompoundexerciseswhichworkmultiplemusclegroupsatoncelikesquats
deblivesthoseareperfectexamples
andthenisolationexerciseswhichtargetspecificmuscles
solikebiyupcorlescaffeers
esexactly
heemphasizesliftingheavyenoughtochallengeyourmuscles
butnotsoheavythatyouenjoyyourself
andhetalksaboutprogressiveoverload
progressiveoverloadthatsgraduallyincreasingtheweightwrepsorsetsasyougetstronger
yougotit
itsaboutkeepingyourmoveelguessingmakingthemadadaptinggrow
soitsnotaboutfindingacomfortableroutineandstickingwithitforeveryougotkeeppushingyourself
exactly
nowinadditiontostrengthaghetalksalotaboutstability
stability
iadmit
iusuallyfocusmoreandgettingstronger
whyisstability
soimportant
thinkofitishavingasolidfoundationbeingabletocontrolyourmovements
itshugeforpreventingthoseeximppainesthatconcreteupaswegetolder
heusestheanalogyofaniceberg
yeah
ilovethatone
theinjuryyouseeisjustthetip
buttheunderlyingweaknessorinstabilityisthemuchbiggerproblem
exactlyitswhatsgoingonbeneaththesurface
sowhatkindofexercisesimprovestability
herecommendsthingslikeyogabeneathtichiokay
soitsnotjustabouthitthegymandliftingweightsrightitsaboutmovinginwaysthatchallengeyourbalanceandcoordination
healsotalksaboutbreathingtechniquesandposture
yeahengagingyourcoremaintaininganeutralspine
thosethingscanmakeabigdifferenceinhowyoumove
andhowyoufeelsomuch
thinkaboutadioamakesexercise
soundlessaboutyouknowpunishingourselves
andmoreaboutbuildingthisfoundationforlongtermhealth
thatsagreatwaytoputit
anditsnevertoolatetostartnomatterwhatyourageorfitnesslevelilovethatokaysowevecoveredexercise
readytotacklenutrition
oh boy
nutritionitsamindfieldouttheretellaaboutitsomanydiet
somanyopinions
itsenoughtomakeyourheadspin
addiotgetstsheactuallystartsthis
thissectionacacknowledginghowoverwhelmingandconfusingallthenutritiondevicecanbeitsrefreshingtohearanexperadmit
thatheevensays
hereadstalkingaboutdietatparties
ifeelthatsohowdoeshecutthroughallthenoise
andhelpusfigureoutwhattoactuallyeat
headvocatesforasciencespaceapproach
youknowfocusingonhowfoodintervoacteswithourindividualbiochemistry
对对对
hewantsustomovebeyondthosegenericdietlabelslikeveganorkeketo
soitsnotaboutthelabel
butaboutthequalityofthefood
itselfright
hewantsustoaskourselves
threekeyquestionsareyouundernourishedorovernourished
areyouundermuscledoradequatelymuscled
areyoumetbalicallyhealthyornotthosearegreatquestions
theyreallygetyouthinkingaboutthebiggerpicture
notjustwhatyoureeatingatthismoment
exactlyandnotsurprisingly
heemphasizesprotein
especially
asweagewetalkabouthowwelosemuscle
aswegetolder
soproteiniscrucialformaintainingthatmuscleright
absolutelyeightyactuallysuggestaimingforatleastonepointsixgramsofprotein
perkilogramofbodyweightperday
wow
thatsalothigherthanithoughtillhavetorethinkmyproteinintake
andhesstressesspreadingthatproteinoutthroughouttheday
notjustgettingitallatdinner
okaygoodtoknowwhataboutfat
forsolongfatwastheenemy
butnowitseemslikesomefatsaregoodforyou
wheredoesadiststandonthathesdefinitelyprohealthyfats
mooinsaturatedfatslikethoseinolioilavocats
notnotcedsdsthosegreatgreatthatssomedelicious
healsorecommendspolyonsaturatedfatsespeciallymakethreefattyassetswhichyoufinditfattyfishlikesalmonandacrookaysohealthyfactsareinwhataboutsaturatedfat
headviseshismoderationwithsaturatedfatespeciallytohaveanyheartdiseaseriskfactorsmakesense
healsodebunsbmththaboutcollestraorightyeah
heexplainsthatthecollessroalyouedoesntalwayshaveadirectimpactonyourbloodcollestraolevelitsmorecomplicatedthanthatitsmoreaboutthetypeoffat
youreeatingthemjustaboutnolittleountoffat
nowimcuriousabouthistakeonfasting
itseemslikeeverybodystalkingaboutintermititton
fastingthesedaysasiaacknowledgesthattheremightbesomebenefitslikecalorierestrictionandboostingthatselelluacleaningprocesswetalkedaboutautophgy
buthesnotlikeahugeproponentofitright
hescautious
hesaysitsnotamagicbullet
anditcanactuallybeharmful
ifyoudoitwrong
hesstressseslisteningtoyourbodyandtalkingtoyourdoctor
beforejumpingonanyfastingbandwagongoodadvicenowalliagoesbeyondjusttheyeatthisnotthatanyadvicedoesntifbetalksaboutpersonalizednutrition
hesabigananofcontinuouslulucosemonitoringorCGMCGM
whatsthatallaboutitsadevice
thattracksyourbloodsugarlevelsurverday
itbasicallyshowsyouhavehowbodyresponsetodifferentfood
soinsteadoffollowingtheselikenericdietrulesyoucanseeinrealtime
howyourbodyreacttospecificfoodsandmakeadjustmentsexactlytakesallthegueasworkoutofnutrition
soletsyoupersalizeyourdiet
andletsyourownuniqueresponses
thatsamazingitsoundslikethefutureofnutrition
sotosuupupideasapproachtonutrition
focusonqualitywholefoodsgetenoughproteinchoosehealthyfacts
considerCGMforthatpersonalizedguidance
andbecautiouswithfaststingsoundslikeasolidplan
whatsnextonourlongevityjourney
letstalkaboutsleep
ahsleepsomethingweallneed
butoftensacrificesotrueeightyreallyemphasizesthesleepisntaluxury
itsabsolutelyessentialforhealthinlongevityweallknowwhatwefeelafterabadnight
sleeprightruggyjuitablecantfocused
butwhatsactuallyhappeninginourbodies
butwerechronicallysleepdeprivedaccexplains
thatitgoeswaybeyondjustfeelingtireditmesseswithourhormones
disruptsourmetabolism
wekensourimmunesystem
impparesbrainfunction
wow
soitaffectsprettymucheverything
yeahitsabigdeal
sohowmuchsleepdoweactuallyneed
andwhatcanwedotoimproveoursleepqualitywellfirstofallempmphasizeconsisiency
hahavingregularsleepschedulegoingtobedhawakingupempsisametimeeachdaythatskeyevenonweekendsideallyyeah
ithelpsregulatebodysnaturalsleeportcycleokaythatmakessenseanyothertips
healsorecommendscreatingarelaxingbedtimeroutineliketakingabath
readingabook
dimingthelightsexactlysignaltoyourbody
thatitstimetowinedownnoscrollingthroughsocialmediainbed
butdefinitelynotthebluelightfromthosedevicescanactuallyinterferewithyoursleep
iveheardthatwhataboutcaffeineandbecacaineinealcoholcanbothdisruptsleep
sobemindfulofwhenyoureconsumingthoseokayiknowisleepterribly
whenihavecaffeineintolateintheday
andgetsomesunlightduringtheday
thathelpsresetyournaturalsleepwithcyclemakesense
nowiveheardaboutdifferenttypesofsleeplikeremsleepanddeepsleep
whatarethoseallaboutasiaexplainsthatwecyclethroughdifferentsleep
stagesthroughoutthenightandeachstagehasadifferentpurposeokay
remsleepiswhendredreamahthefunpartrightrightdeepepleepsissuperimportantforphysicalrestorationandmemoryconsolidation
soweneedenoughofbothramanddeepsleeptofunctionatourbest
whatifyoustrugglewithsleeparethereanylikehatsorstrategiesasiarecommendshesgotawholetoolboxoftips
avoidinglargemealsorstanuuousexerciseclosetobedtimeokaymakesense
makingsureyourbedroomiswellvanolatedusingawhitenoisemachinetoblockoutdistractingsounds
ilovemywhitenoisemachine
itreallyhelpsmedrownoutofthecitynoise
andifyoureallywanttogetgeekaboutyoursleep
youcantrackyoursleeppatterns
usingawearablededevor
asleepapp
ilovetrackingdata
itcanbereallyiopeningtoseehowmuchsleep
youreactuallygettingandidentifyareasforimprovement
soagesmessagesclearsleepisnonnegotiable
itsnotoptionalitsaninvestmentinourhealthandlongevity
socouldsetabettermyselfokay
sowevecoveredexercisenutritionsleep
nowletstalkaboutsomethingthatithinkoftenitsoverkedindiscussionsabouthealthandlongevity
emotionalhealth
whyisitssoimportant
asiamakesareallycompellingcaseforwhyemotionalwellbeingisjustascriticalasphysicalhealthforlongevity
anditdoesntjusttalkaboutit
heshareshisownstruggles
yeahhessopenabouthisexperiexpericeswithangeraddiction
andhowwerealizedhebeenneglectinghisemotionalhealthforalongtime
itssocouragesousofhimtosovulnerableandsharethosepersonalstory
itmakeskessomuchmorerelatableright
itmakeskesrealiortthatyouknowthesearethingsthatweallstrugglewithabsolutely
andhetalksabouttheimportortancebutaddressingpasttraumaconfrontofshame
learningtoforgiveourselves
theresatoughtopicsbutsoimportant
yeahitseasy
hedidsweepthosethingsundertherug
buttheyoftenmanifestinunhealthyways
sohesayingweneedtofacethosethings
headonhetalksabouthowtherapyspecificallydialeticicalthhaviortherapyorDBT
itshelpedhimdevelopptootionsformanaginghisemotions
DBT
iveheardofthat
itsaboutlearningtoregulateyouremotions
rightexactlyitsaboutbreakingfromthosenegativetiveoupatatterns
thatweallgetstuckinsometimesthererapyisntjustforpeoplewhoareyouknowmentallyillorsomethingitsawaytobuildemotionalresilience
nomatterwhoyouare
exactly
healsoemphasizestheimportanceofcultivatingpositiverelationships
buildingastrongsupportsystemanddoingthingsthatbringusjoyandmeaning
itsaboutnurturingoursoul
exactly
andheeventalksaboutmindfulnessandmeditation
ahmindfulnessofeventryingtodomorethatsamazing
howmuchcommerifeelwhenijusttakeafewminutestobepresent
yeah
mindfulnessispowerful
itsaboutbeingawareofyourthoughtsandfeelingswithoutjudgment
soitisadvocatingforthiswholepersonapproachtoemotionalhealth
therbysupportiverelationships
meaningfulactivities
mindfulness
itsnotjustonething
itsaboutweavingitalltogether
right
anditsanongoingprocess
right
emotionalhealthisntsomethingyouachieve
andthenyouredone
exactly
itsajourneyofpractice
nowinadditiontothesefourpillars
hehealspanexexercisenutritionalsleep
emotionalhealth
eacharealsotouchesontheroleofexaginousmolecules
whatarethoseagainthoseare
thingsweintroducedintoourbodiesfromoutsidesources
okaythingslikesupplements
medications
evenhorsponreplacementtheerbesothingsthatcangiveourbodiesalittleextraboostsoticiate
yeah
exactly
hiscautiouslyoptimisticabouttheseinterventions
heacknowledgesthattheycanplayaroleinoptimizinghealthandlongevity
buthesalsocarefultoemphasizethattheyshouldbeused
carefullyandundertheguidanceofaqualifiedhealthcareprofessional
itseasytogetcaughtupinthehypeofthelatestsupplementorantiagingdrug
butitsoundslikeagesurgingcautial
hesnotagainstusingthesetools
buttheyshouldntovershadowthosefundamentaleestoppractices
wetalkedexercisenutrition
sleep
emotionalhealth
thosearethefoundation
exactlyhetalksaboutsomeoftheresearchonpotentiallongerityintervenventionslikemforformanadiabetesdrugthatshownsomeanttiagingeffectsandsynyticics
whicharedrugsthattargetandeliminatethosesynssencells
thatcontributetoagingsysynessencells
thosearetheznssecells
righttheonesthatstopdividingbutjusthangaroundandfa
informationanddamagethatsthembuthiaemphasizesthatitsstillearlydaysfortheseinterventionsthatresearchisneeded
dontgorushingouttobuympformanorsennalytics
justyetrightitsaboutstayinginformedandhavingrealisticexpectations
soaswewrapupparttwoofourdeepdiveintooutoutline
wevecoveredalotofground
hisgivenusaroadmapforoptimizingexercisenutrition
sleepandemotionalhealth
hesprovidedinsightsintothoseexerginousmolecules
itsalottodigest
butitsprettyamazing
itsempoweringtorealizeitswehavemorecontroloverourhealthdestinythanwemightthink
anditsnevertoolatetoaremakingkinggesabablutelywhetheryourejustbeginningyourlongevityjourney
oryourewellonyourwaytheresalwayssomethingnewtolearn
andwaystocontinueoptimizingyourhealthspan
nowinthisfinalpart
wegoingtoshiftyearsabitandexplorewhatagehecallsthesentenariantocaffeanheintroduceshisconceptoftrainingforfunctionalstrengthnotjustforaestheticsperforforance
butformaintainingourindependenceandabilitytodothethingsweloveasweagehepaintsthispictureoflikeaseriesofeverydaychallengesthatweneedtobeabletohandlethingslikegettingabovethefloor
carryinggroceryisclimbingstairs
yeah
thosethingsweoftentakeforgranteduntilwecantdothemanymore
exactly
soitsnotjustabouthittingthegymandliftingweights
itsabouttrainingforreallifemovementsilovethat
itsaboutstayingfunctional
notjustlookinggoodexactly
andaswrapupourdeepdividoutlivelohopeyouhaventjustgaayknowledge
youfounditspiration
eightysbookisacalltoactionachallengetotakeownershipofourhealthandlongevityandlivethoseextrayearstothefullestnotmemberlalongbodyisntadestination
itsajourney
anditsajourneyworthtakingthanksforjoiningusseethenexttimeonthedeepdive
werebackforthefinalpartofourdeepdiveintooutlive
andyouknowwevecoveredalotofground
wehavethescience
thestrategies
thebigpicture
butnowithinkitstimetostepbackandreflectabityeah
goodideawevegottenreallytacticalright
butattheendoftheday
eighyearsbookookaboutmorethanjustyouknowbiohackingourwaytoalongerlife
itsaboutlivingthoseextrayears
wellexactly
itsnotaboutjustclingingtoexistence
itsaaboutvitalitypurposemeaning
hegetsprettyphilosophalonthebook
youknowreallychallengesustothinkaboutwhywewanttolivelonger
hedoesintheepilgue
hetalksabouthisownjourney
howhestartedoutwiththislikefearofdeath
fthinkhelotofuscanrelatetothat
oh
forsure
andthatfearitinitiallydrovehimtofocusonyouknowhackinghisbiologyoptimizeeverything
butherealizedthatwasntenough
righthecametothisrealization
thatallthebiohackingintheworldwouldntmatterifhewasntaddressingliketheemotionalandspiritualsizeofhislife
itsagoodreminderthattruelongevityisaboutmorethanjustthephysicalabsolutelyhetalksabouthowbecomingafather
reallyintensifiedhisfearofdying
butitalsomadehimrealizedtheimportanceoflivingalifeworthliving
yeahnotjustextendingitforthesakeofexandingququover
ququtity
exactly
andhetellsthisreallypowerfulstlivingisendrerealilius
oh yeah
irememberthisone
alliuswasontheUSairwaysflightthatlandedinhutsonriver
rightthemiracleonthehudson
yeah
imagine
thinkingyoureabouttodie
itdefinitelyputthingsintoperspective
forsure
soalliancetoldatearthatpeoplegetold
whentheystopthinkingaboutthefuture
umthats
thatsinteresting
hesaidifyouwanttoknowsomeonestrueagelistentothem
iftheyrealwaystalkingaboutthepast
theyvegot
gotknowif
ifyrestilldreamingyoulllookingforwardtowhatsnexttheyreyoung
thatsapowerfulwaytothinkaboutit
itsnotaboutthenumberofyears
butourmindsetexactlyareoutlookonlife
soatea
justjneyhasledhimtoaplace
wherehesnotrunningfromdeath
butreallyembracinglife
heshiftedhisfofocufromfromexextenhishisfespantolivingalifefilledwithmeaningandconnection
enjoytoodontforgetjoy
oh yeah
thatsessentience
heencouragesustodothesameyouknowtoaskcaraelsethistoughquestions
whydowewanttolivelonger
whatdowewanttodowiththoseexayears
itsnotaboutaccumulatingmoretime
butusingthetimewehavewiselymakingadifferencecontributingtotheworld
leavingbehindapositivelegacy
soaswewrapupthisdeepdiveintooutlife
wehopeyouvecomeawaywithmorethanjustknowledge
wehopeyourefeelinginspired
wehopeyourethinkingabouthowyoucanapplytheseideastoyourownlife
howyoucanextendnotjustyourlifespend
butyourhealthspendthoseyears
wearetrulyththinit
physically
mentallyemotionally
agisgivenusaroadmap
atookkit
heshownusthatwehavemorecontroloverourhealthdestinythanwemightthink
anditsnevertoolatetostartmakingchanges
thanksforjoiningasinthisjneneyllseeyounexttimeonthedeepdive
