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== Transcript ==
== Transcript ==
=== Intro ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:00
| well of course we can there is no law that says we have to age uh right now there's a limit because
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:06
| that's what we've seen happens but the people that live over 100 typically don't take care of themselves
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:12
| a lot of them smoke and some of them smoke and drink and don't eat good food [Music]
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:23
| marcus aurelius said death smiles at us all all we can do is smile back and i feel like you sort of get up in the
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:29
| morning and you look at the god of death and you simply say not today i do that
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:34
| actually i do bounce out of bed thinking every day is a miracle to be a functioning living
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:41
| organism and i know that time is short we we live for not even a blink of an eye
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:47
| in geological time and so uh i live my life like that carpe diem is another
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:52
| motto that i would say to myself many times a day actually and working on aging
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 0:59
| and for stalling ill health and death certainly does uh act as a motivating force
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05
| not so much for myself um honestly you know i'm not really afraid of dying but i am aware that every day over 100 000
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12
| people die from aging itself and it's something that uh i'd like to alleviate if not extend
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18
| lifespan by a century what i would like to do is to at least have people live another 10 20 years in good health what
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23
| is aging biologically speaking and why is it a problem it's one of the largest
|}
=== What is aging? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29
| costs in to our economy globally
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:35
| it's more sick care than health care there's a huge amount of suffering for the individual and of families anyone
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:42
| who's seen someone die understands that it's often not a pleasant process
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:50
| and it can take many years and the final moments are extremely stressful for everybody and
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:55
| and often painful so you know that that's in itself enough motivation
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:01
| um but you know the economic reasons are are really important though we just calculated with i have colleagues in
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:07
| london who are economists and they calculated that the us alone just by
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:12
| slowing down aging by one year and making people productive more productive for one year
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:18
| would save over the next three decades 86 trillion dollars which we waste now
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:24
| on just keeping people alive in a sick state um and they're not productive of course
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:29
| and so if you do it for 10 years it's 365 trillion dollars that's a lot of money that can be used for
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:36
| education uh additional research healthcare and even combating things like uh global
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:42
| warming climate change so you know again i can't think of a more important thing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:48
| to be tackling right now as a species on this planet what happens in our body as we age yeah so that there's a
|}
=== What happens in our body during aging? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 2:56
| growing consensus that what happens is we lose information that we got in the womb
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:03
| now part of it was from uh genetics right we're we're carrying one copy in every cell of our mother and
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:10
| father's chromosomes but we're also in fact largely determined by what's
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:18
| called not the genome which is the dna but the epigenome and the epigenome are the control systems that tell
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:25
| the cell which genes to turn on and off and there's 20 something thousand genes but they only use a few thousand to to
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:32
| specify how to be a nerve cell versus skin cell and this all gets laid down as where embryos and
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:39
| eventually born and this epigenomic information that tells cells how to behave we think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:44
| breaks down over time and that results in diseases tissue dysfunction so you know
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:50
| you start to look older you can't clear toxins you can't think well your nerve cells don't work well you become
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 3:57
| less able to see at night eventually you get diseases that kill you and
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:03
| that's really the major cause of suffering on this planet and what we've done as a medical community
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:09
| um is to look at the end stage of this process and we call these things diseases
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:14
| and try to treat them with drugs and you're basically putting band-aids on the problem forgetting what got us to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:20
| that point in the first place which is aging itself which i have proposed and is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:27
| increasingly thought to be the case that it's disruption of that epigenetic
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:32
| control system that tells the cells which genes to turn on and off and that's sort of the information loss and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:38
| i think one of the analogies you've used before is like a dvd player and a dvd getting scratched for those of us over
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:44
| 40 i guess yeah uh i didn't realize you're over 40 you look young yourself so whatever you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:51
| doing keep doing that the um yeah so the dvd or the cd analogy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 4:58
| works well to older with older people but anyone who doesn't remember these were plastic discs with um
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:05
| foil that had little pits uh that represented zeros and ones and this is digital information and that digital
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:12
| information in the cell is dna and it's not zeros and ones it's atcg
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:18
| chemicals and they're strung out about six feet long of dna in every cell
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:24
| and that's about the same amount of information that you can fit on a dvd okay so our cells are dvd
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:29
| but what aging is i've proposed is that it's like scratches that disrupt
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:35
| the ability of the machine the laser beam to read the right songs at the right time or the movie
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:41
| and you get a horrible cacophony of music and what we've discovered is that
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:46
| there are ways to well we discovered one of the main causes of scratches that's broken
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:52
| chromosomes which happens all the time in our bodies extreme cell damage also does that if we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 5:58
| crush nerves but we've also figured out and recently published
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:03
| that there's a way we think to polish those scratches so that we can play that
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:08
| beautiful music of youth again let's talk a little bit about sort of like reducing our biological age
|}
=== How fasting decreases aging ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:15
| and i think we're all interested to some extent some people more than others and living a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:21
| long time but we all want that time to be full of vitality and productivity and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:27
| not just living longer for the sake of living longer and i think that's where the biological age versus your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:33
| chronological age sort of becomes important one of the ways that i've heard you talk about before is fasting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:40
| and it's super interesting because fasting isn't new i mean it used to be a necessity for us but now we're starting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:46
| to learn about why it's helpful can you talk a little bit about the benefits of fasting and how it relates to slowing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:52
| down or even reversing aging yeah well these systems that tell cells
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 6:58
| how to read the genes at the right time this epigenome there are gene there are factors that
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:03
| control that and so a little very little bit of biology here
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:09
| uh dna isn't just floating around the cell it's actually looped into
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:15
| big loops that tell genes to be switched on uh and genes that should be switched off are bundled up tightly um and we call
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:23
| this stuff chromatin and those those loops of genes that are on and bundles of genes that are off
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:29
| are controlled in part by a set of genes called the sirtuins
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:34
| and those genes make proteins that cause these loops and bundles particularly they create these bundles to keep genes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:40
| switched off because you don't want a liver liver gene or a skin gene coming on in the brain
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:45
| but that's what happens with aging we find and so one way to make sure this process goes slower
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 7:52
| is to turn on these sertuan epigenetic regulators to use a more technical term
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:00
| and there are seven of these uh epigenetic regulators the the things that prevent the scratches
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:06
| and we can turn them on with gene therapy uh in mice we do this and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:13
| if you do it in the brain of a mouse they'll live longer do it in the body they can live longer but we can't genetically modify
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:19
| ourselves so what we can we've also found is that these genes get turned on by adversity
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:24
| adversity or at least perceived adversity if our body thinks we're going to run out of food or we need to run away from a sabretooth tiger or we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:32
| chasing a mastodon then our body says oh you know times might be tough
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:37
| don't put all our energy and resources into growing bigger muscles in fact put that
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:43
| some of that energy into surviving hunkering down and defending the body against
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:49
| toxins against damage and that we know leads to longer life it slows down this clock of epigenetic
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 8:56
| changes uh which we can measure uh and we also know that um
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:02
| the ways to mimic adversity include skipping meals uh eating less protein in
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:09
| general being hot and cold um and then the big one
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:14
| um is eating the right types of food that uh we all know a healthy mediterranean type
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:21
| diet and there are actually chemicals within those foods of a mediterranean diet in olive oil and red wine
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:27
| that we found in my lab to activate these sirtuins and probably also slow down the clock but they certainly
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:33
| improve health and then the last thing i think is really important is what i'm working on is not about keeping
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:38
| people older at the end of life and alive for longer it's the opposite we're keeping animals
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:45
| and increasingly we're showing with people that you can keep them younger for longer so that when you're 80 you
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:51
| can actually be 60. is there are there's so many different directions i want to go in here but is
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 9:56
| there a point where fasting becomes i mean there is a point unhelpful right like if you don't eat you will die
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:02
| eventually is it sort of like you skip one meal is good do you skip two meals is great you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:08
| skip six and you're back to good again or is there sort of like some sort of limit that we should think about in
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:15
| terms of maximizing the benefit if we are going to pass yeah well there's some real key points
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:20
| to hear here one is we're not talking about malnutrition or starvation that would not be
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:26
| beneficial and in fact when you know 10 000 years ago or more people were not living a long time from
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:33
| fasting because they were not getting enough nutrition but in our world now we can have any not energy drinks but drinks
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:41
| that contain enough nutrients we can make sure that we're not deficient we can measure things with blood tests
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:46
| and we can make sure that we're not deficient but the optimal the second point is that the optimum is
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 10:53
| different for everybody in part because we have different tolerances for not eating but also because we have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:00
| different micro microbiomes with different genders and
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:05
| we just are genetically different and we know from studies in mice that you can take
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:10
| regular lab mice and mix up their like breed them in a way that you get a
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:17
| little bit of diversity in these lab mice and give them caloric restrictions so you don't feed them
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:23
| more than i think it was 40 what they would normally eat and some mice breeds strains we call them lived a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:31
| lot longer some of them died earlier so you then practically what should you do well
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:38
| it seems to be a rule that if you fast at at least
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:43
| 14 hours you'll have a lot of health benefits better metabolic stability lower blood
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:49
| sugar levels better cholesterol these kind of things kick in a popular one is the um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 11:58
| what 16 8 go for 16 hours so you skip one meal a day and have a late lunch or an
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:05
| early lunch depending on which one you're skipping and that uses the period of sleep as a fasting state and then
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:11
| what i do is i skip breakfast and often i skip skip lunch as well and so i'm getting actually more like 20 hours of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:18
| fasting on a good day i will say that today i had a little bit of avocado for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:24
| breakfast because i had to get up really early so i'm not perfect and i don't think anyone should strive to be perfect
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:30
| but you do what you can now there are other people that do uh a week long fast
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:36
| now now that's the other extreme i wouldn't go further than a week actually uh given what i know but once you've
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| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:42
| gone more than three days there's a special type of uh recycling of proteins that's very beneficial called autophagy or autophagy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:50
| and that takes about three days now i've never done that myself i'm pretty wimpy when it comes to uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 12:55
| to these kind of things i'm a hedonist by nature and very lazy but i think that if you can go three
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:01
| days or four days that would be occasionally not it not of course not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:06
| every week but you could do that every few weeks and if you do a week-long fast um you want to do that maybe four times
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:13
| a year and those are the the rough guidelines and if we if we like if we fast for two
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:20
| meals and then on the third meal we eat as many calories as we would have eaten
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:26
| during the rest of the day normally are we still getting benefits of fasting yes or does it sort of yes yes yes we are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:33
| that's the great news that so take me for example i have big dinners um because i'm making up for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:40
| the lack of food during the day and so i'm not losing weight once you've hit a set point and you've got your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:46
| your body weight and during covert i dropped from 150 pounds to 132 i'm now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 13:52
| steady at that 132 feeling great eating tons of food that i always wanted but it's packed into an hour or two of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:00
| feeding now how do we know that works well we know from blood tests in humans that it looks like it's beneficial you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:06
| get the kind of changes that are seen in younger people things like i mentioned blood glucose
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:12
| and then there's hormone levels and stress levels which i've been measuring in myself for a decade so i can tell you for me it works
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:18
| um but the the other thing that's important is that from animal studies that have been done over the last 100 years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:25
| in mice and rats and dogs it's very clear that it's not just what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:30
| you eat it's when you eat and there's a very famous study that was done by a colleague of mine
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:35
| rafael de cabo at the nih in bethesda and he made three different types of diets for mice one that had a lot of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:42
| protein the other had carbs the other had fat and he thought he would find the optimal diet for the mice
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:49
| turns out it didn't make any difference what mattered was when he gave the food and if he gave it to them just within
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 14:54
| this short hour-long window every day they live dramatically longer thirty percent longer that's that's fascinating where
|}
=== On eating three meals a day ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:01
| does the notion that we should even eat three meals a day come from i suspect and i want to research this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:07
| for my next book it's i think it's the the uh the food producers that they want
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:13
| that uh it become you know a saying that breakfast is the most important meal of the day and and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:20
| then you've got the the the bars the uh the food the snacks that we now eat in between meals for some reason
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:28
| doctors nutritionists were either educated or misinformed or both that the body is best when it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:36
| never hungry and we know that is not the case and uh just one point on the hunger
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:42
| i typically am not hungry now if if you start fasting and you've never done it before you will feel
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:48
| hungry there's a hormone called ghrelin which will cause that of course it's not real hunger is just
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 15:53
| mental state but after three weeks you find i found that the state of hunger goes away so during the day i'm not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:00
| not peckish you know i might eat some nuts or whatever just to suppress a little bit of twang but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:07
| i'm not starving by any means and i actually really really enjoy my dinner as a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:12
| result but you know i tell you this shane and your listeners because if you try to do what i do
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:19
| tomorrow you will fail you need to slowly work up to it and learn the tricks like drinking water drinking tea
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:25
| fill your stomach with hot or cold water and uh fluids and that will help i i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:31
| found when i used to eat out a lot before kobe because i used to travel a lot and i was always found myself in a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:36
| restaurant i always found that i'd eat more in a restaurant for whatever reason than i would at home so i i've always
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:42
| used this thing where i have two glasses of water before a meal and that was a way to slow down or sort
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:47
| of at least reduce how much i was eating in the restaurant yeah well that's a that's a trick you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:52
| can use every day i do it i'm drinking for those that are listening i'm drinking uh some water here right now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 16:59
| actually it's a it's a supplement drink but yeah that's a really good trick and also you want to eat your carbs after
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:05
| you have protein because that'll prevent your glucose from shooting up too high and glucose
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:11
| i wouldn't say it's poison we need glucose to survive but this typical western diet of spiking
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:16
| glucose after breakfast and then it shoots back down and becomes now your hypoglycemic as it's called you start to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:23
| get the jitters brain fog now you eat again and this cycle throughout the day which is a typical western diet
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:30
| is really not very enjoyable once you realize that when you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:36
| do what i do your liver is making glucose throughout the day at a perfect level and it doesn't go up and down much and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:43
| you can focus and you're not worried about where your next meal is and your brain's really optimal
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:49
| and that to me i wish i'd started 20 years ago um eating less often because it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 17:55
| you don't just look better you actually can perform better as well i like that a lot and it's not just physical
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:00
| performance it's also mental performance right 100 you know i'm not a physical guy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:05
| right i'm sitting and typing mostly and using my brain and i i'm way
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:11
| i wouldn't say smarter but i'm way more focused than i was i don't get distracted i don't have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:17
| memory loss and i'm also not wasting money and time on meals during the day either
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:23
| but yeah it's it's fascinating and it's been shown in mice to be true as well and i think what's also likely is that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:30
| my brain activity and health will be maintained for a decade or more longer by adopting this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:37
| kind of diet so let's talk a little bit about what we eat in terms of reducing aging or
|}
=== The best things to eat to reduce aging ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:45
| sort of reducing that that biological clock what what are the best things to eat um we sort of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 18:53
| yeah what are the best things to eat yeah well i know it sounds a little bit repetitive but it is individual but you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:01
| can make some generalizations so first of all the individual differences are obvious there's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:06
| um your body type but also your gender and i think just as important
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:13
| your physique if you are into bodybuilding or you're an athlete professionally
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:18
| that's very different than someone like me who's just using their brain and their fingers to make a living
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:23
| so that there's that consideration and there are there are hacks that i'm helping develop that allows you to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:30
| be in the adversity state which is what we're describing eating less
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:35
| consuming less protein and that's the adversity state that's longevity but then have periods where
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:41
| you can have an abundance state and so perhaps i would suggest trying
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:48
| on days that you work out assuming you're not a professional athlete um having some extra protein eat a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 19:55
| little bit of fish for example but mostly for that adversity state you want to be focused on plants
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:01
| why is that because plants have less available amino acids your body has to work harder to get them out but they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:07
| also have a ratio of amino acids that turns on some of these defenses that i'm talking
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:13
| about a very important one is called mtor little m capital t or and it's there to sense how much protein
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:19
| you're taking in and if it's always sensing that you're eating protein it will not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:25
| turn on the survival pathway that leads to longevity so you'll look good if you're always eating protein because
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:32
| your body is yeah i got plenty of energy let's go for it let's grow but if you never have that state of want
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:38
| that adversity um i'm convinced and the data shows it from population studies that a carnivorous
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:45
| diet isn't longevity uh isn't a longevity producing diet in the in the long run right but in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:52
| the short run of course you'll feel better uh and a lot of people argue with me saying i feel great how could this be
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 20:58
| wrong but you know remember life is long you want to look look at ways that will extend your lifespan two three four
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:04
| decades from now but i think you can have both i think that it's all about pulsing it doing adversity and then occasionally having
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:12
| the abundance as well and you mentioned a mediterranean diet earlier is there anything that we've
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:18
| learned about what we know about what we eat and like high fat versus low carb versus all of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:24
| the stuff that to maximize our longevity yeah so the the amazing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:30
| thing about the state of knowledge of humanity right now is that over the last few thousand years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:36
| humans have figured out to eat less often there are states of fasting most religions do that but also
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:42
| the types of foods mediterranean diet is a good example there's a okinawan diet which is a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:48
| japanese island that has mostly plants and a little bit of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:53
| uh of fish but mostly it's not overeating and there's not huge amounts of animal fat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 21:59
| and animal products and dairy in a typical long-lived population
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:05
| uh that i just described so that we've known for a long time and you know it's crazy that we're debating
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:11
| this mediterranean diet is just known to be healthy and vegetarian and vegan diets are also conducive to longevity
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:19
| um but the other thing that's amazing about our state of knowledge is that people like me have discovered genes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:25
| that control aging sortuns are the ones that we work on this mtor gene that i mentioned
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:31
| those diets are turning on those defenses that we discovered not because we were
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:36
| studying diets because we were starting yeast cells and worms and fruit flies but now we understand in this unified
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:42
| theory of aging that by eating these types of foods you're making the body think that times
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:47
| are tough turning on the defenses that for the long run will be conducive to longevity and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:53
| fostol these diseases that will kill us and in the short run you'll actually feel better
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 22:58
| um and in the term in terms of um body composition will actually look better too now now assuming we're eating like
|}
=== Organic v non-organic foods ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:05
| let's say a green pepper or red pepper is there a difference between
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:10
| organic and inorganic or ones that have undergone stress and ones that haven't undergone stress in terms
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:17
| of how our body processes that yeah for sure the other reason to be focusing more on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:23
| plants is that they make molecules that are very healthy for us and again we scientists have figured out
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:30
| that those molecules aren't just being antioxidants you know that's the theory of the 1980s what we've
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:37
| realized is that in addition to be being antioxidants they actually turn on those longevity pathways the sirtuins they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:44
| work on mtor there's another one called ampk which senses blood sugar and energy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:51
| and by eating plants that in general make these molecules and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 23:56
| especially plants that are stressed themselves or have adversity which heightens the amount of these molecules
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:03
| we can ingest them and trick our bodies into thinking that there is adversity right we've evolved i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:11
| believe this is my theory with conrad howard's is that we're sensing the plant world and when our food supply might run
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:17
| out we need to defend our bodies against the environment and that leads to longer
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:22
| life and the theory came from our discovery that resveratrol from red wine
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:28
| and 19 other plant molecules that are produced by plants when they're stressed turn on these sertuan defenses and we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:34
| trying to figure out how is that possible is it just a coincidence and then we came up with this theory that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:40
| we've evolved to sense our food supply i want to come back to resveratrol later
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:46
| but just for people listening don't run out and grab a glass of red wine i think you'd need like a hundred glasses of red
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:51
| wine to get the the amount that you would you would we'll come back to supplements in a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 24:57
| second is it our organic plants stressed more than inorganic plants or unorganic
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:03
| i don't even know what the opposite of organic is i suppose it's non-organic but um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:10
| plants are definitely organic but yeah they're grown organically so they're they're under more stress they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:15
| wouldn't have as many uh purpose uh well pesticides on there they're not grown in perfect conditions
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:21
| the best ones are locally grown ones that are in a local garden where the environment the temperatures the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:27
| there's diseases uh there's caterpillars that's the best kind of environment to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:33
| get your food from and if they don't look pretty that's not a bad thing often the other thing you should look for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:39
| is bright colors nutritionists have known this for years that they're very healthy if you eat those bright orange dark green
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:46
| red fruits and vegetables the reason that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:51
| i think colors are good is that they're indicators of of stress if you stress a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 25:56
| fruit or a leaf you've probably seen it changes color gets brighter and those
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:01
| are chemicals that protect the plant but also are produced in combination with what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:06
| these these um health promoting molecules um uh are involved in uh you know i wanted
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:14
| to mention a word that may be foreign to to your audience which is xenohormesis
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:19
| and this is a coin a term that conrad and i coined xeno means across species
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:26
| and hormesis is this idea that what doesn't kill you makes you live longer and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:31
| i mentioned that word because if you can remember it you'll you'll live that lifestyle you want to induce
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:39
| hormesis which is a state of want adversity and you can also get that from other species as well
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:45
| as do it yourself by like doing what we said don't eat as much
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:50
| eat plants that don't have as much uh protein which is being sensed and then
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 26:57
| other things that you can do like temperature changes uh and exercise these all put the body in that state i like the idea of
|}
=== Should we only eat food that's "in season?" ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:04
| adversity and i want to explore that in different paths including exercise and some other ways that we cause adversity
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:10
| there's two things i want to i want to go into on food before we move to a new topic one is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:16
| is there a notion to eating things in season like i go to the grocery store apples are there
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:23
| 365 days a year but they're not ripe on a tree 365 days a year they have a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:28
| season they have a time should we be eating with that season or is that a good thing that these
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:34
| plants and fruits are available 24 7 365 now yeah well so the it's knowing that if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:41
| the plants are in season um and um otherwise healthy they're they're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:46
| actually they have the energy to produce these molecules um so yeah in season but but grown under
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:52
| conditions that are not perfect okay um the offseason apples the the the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 27:58
| ones that are a little bit flowery i would avoid those they don't have the abundance of nutrients and chemicals
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:03
| that we want but yeah it's um so organic in season vegetables and fruits is is the way to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:10
| go and that's what i have turned to in my lifestyle increasingly so as i get older and then
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:16
| increasingly regretful that i didn't do it earlier um shane
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:21
| for those of you who are not watching this on on video i'm now drinking a cup of hot matcha tea the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:29
| green tea the very concentrated green tea those leaves that are grown often in japan
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:34
| they come from green tea plants that are put in shade conditions before they're picked and it's that lack of light
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:41
| that causes it to become bright green but also produces molecules that are healthy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:46
| there's one called for short ecgc which is known to be a xenohermetic
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:52
| molecule to turn on the body's defenses and pretty much every morning i start my day with one of these
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 28:58
| and it's a great way to start because there's of course no sugar in here it's boosting uh my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:04
| body's defenses but it's also filling up my stomach so i don't feel the need to eat breakfast though i as i admitted i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:09
| ate a little bit of avocado today just because i felt like but usually i don't when you say boosting defenses you mean
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:16
| from the antioxidants no actually so ecgc is slightly antioxidant but it's actually
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:23
| it inhibits and turns on the right enzymes that are known to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:29
| invoke longevity in animals and probably in ourselves as well it's another one of these xeno-hermetic
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:34
| molecules in the same class as resveratrol olive oil or components of olive oil and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:41
| there's a whole bunch of them and you know we can talk more about these when you want to get to the supplementation
|}
=== On sugar ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:46
| let's talk about sugar before we get into some other adversity states what do we know about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 29:53
| sugar and its effect on our biological age not that much so the biological age
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:00
| right now is measured a number of ways you can do a panel of 40 blood tests
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:07
| inside trackers is just one that i use the so that's one way the other more more
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:14
| [Music] epigenetic related so back to the scratches on the cd you can measure
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:19
| those scratches it's called the dna methylation clock or the horvath clock named after stephen horvath a scientist
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:27
| at ucla and these are the the chemicals that get added or subtracted from the dna
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:32
| molecule that tell genes to be on or off and the sirtuins that i work on help
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:38
| control that process and you can read these with a dna sequencing machine and dna sequences
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:45
| you know we're using all the time now in the lab and by reading those chemicals where they are and how they've changed over
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:50
| time for instance chain i could take your blood or a cheek swab and tell you biologically how old you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 30:57
| are relative to others your age and so your birthdays don't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:02
| matter as much for your health as your actual dna methylation age or your scratches now we can measure that but to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:08
| your point we haven't known about the clock long enough to know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:14
| if glucose or sugar directly impacts that clock what i can say is that people that eat a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:20
| mediterranean diet have a slower ticking clock and people that exercise and do the kind
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:26
| of things that i'm telling everybody today to do in general have a lower biological age
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:32
| than those who do all the terrible things don't exercise smoke
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:38
| become obese these are ways to greatly accelerate the rate of aging how would a listener go about testing their
|}
=== How to test your biological age ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:45
| biological age uh well it's there are some companies that have just started up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:51
| that measure this from a blood sample uh uh it's fairly expensive it's a few
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 31:56
| hundred dollars at least my student one of my students at harvard has developed a technology where we can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:02
| measure this clock very cheaply for at least 10 times less than that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:08
| and we're about to release a product uh in this sometime this year that would be a cheek swab which is far easier than
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:16
| a blood test of course and so just for a lot less money and hopefully more more
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:21
| often you can look at your biological age and say well is my new diet affecting my age have i slowed it down
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:28
| am i reversing my age which is increasingly doable um and so that um there's a website if people want to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:35
| sign up i hope it's okay if i've mentioned that people often want to know so that the company is called tally
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:40
| health t-a-l-l-y health dot com and there's a wait list but get on that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:46
| because we're also looking for people to help us try and figure out
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:51
| through experimentation what happens when you eat certain things or take certain supplements
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 32:56
| and so we'll guide you through that we'll give you your credit score for your body and then the goal is to use science to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:04
| slow down and reverse the ticking of everybody's individual clock so that you know getting 14 15 years extra life is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:11
| not that difficult just by doing the things that i'm talking about today you'll get an extra 14 15 years on average but then i want
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:17
| to help people get 20 years 30 years beyond what they would have otherwise had you mentioned
|}
=== Using exercise effectively ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:23
| exercise and i know some people love exercise i'm not one of those people i sort of um do it but i don't love it i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:30
| don't look forward to it i um is there any hope for me like is there a point at
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:35
| which i can maximize the advantages of exercise but not not anymore like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:41
| declining utility yeah well i feel for you i'm the same um i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:47
| lazy as i mentioned so let's see so so what what's recommended
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:53
| by doctors who know what they're talking about it's you want to have two types of exercise
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 33:58
| at least three if you can so what are they there's there's yoga pilates that's you know for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:04
| joint stretch that's the basics important for longevity you don't want to break bones if you fall over
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:09
| the other is weight lifting you want to exert your muscles grow muscles at least maintain your muscles
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:16
| by the time you're my age you know i'm 52 now i'm losing more than one percent of my muscle mass every year
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:22
| if i don't exercise so lifting weights that's important then the third type is aerobic
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:27
| and the minimum amount to have benefits um pretty substantial benefits though would
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:34
| be to lose your breath at least once a week preferably three times a week for 10 minutes so that's not a lot but even
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:40
| that i'll admit is hard for people like you and me to do but it's not as though you have to go
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:45
| running for an hour or cycling for 100 miles it just a little bit goes a long way and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:51
| what's happening when you exercise is that again it's turning on these defenses that your body
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 34:56
| uh thinks is needed to survive but you know i'll tell you something
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:02
| more personal and this is this is not medical advice it's not science
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:07
| but i do everything really well except two things
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:13
| sleep and exercise those are my advices i try to sleep but i work a lot i travel a lot
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:20
| um but i know i'd be better if i could sleep seven hours a night i'm more like five to six
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:26
| the other thing that i don't do that i prescribe or recommend is exercise and i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:31
| rarely lose my breath i try i used to have a treadmill pre-covered and i would do that but because of the pandemic i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:37
| not doing a lot of that so i probably lose my breath maybe two days a week not not as much as i'd
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:43
| like but my biological age is still getting younger so i think it's possible to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:49
| to hack it some of the molecules that we work on resveratrol there's one called nmn which
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 35:55
| we can talk about later but it's a nad boosting molecule that also turns on sort of i've been taking that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:01
| um and so my health has never been better you could argue maybe it would be even better if i exercised more but i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:08
| pretty happy with my biochemistry my blood biochemistry is equivalent to a 20 year old i'm a 52
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:13
| so i think there is hope for us that's a long answer to uh to your question but wait isn't sleep super important to
|}
=== Sleep and aging ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:20
| longevity like as we age okay so here's some notions that i bring to this right like my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:25
| baggage with sleep is like as we age we tend to sleep less and everything that i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:30
| know about sleep tends to tell me that sleep is super important for mental functioning for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:36
| age aging well for all of these like health benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:41
| associated with sleep and you're telling me you get four or five hours and you're 52 and you have a 20 year old biological
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:47
| clock so maybe sleep isn't that important um maybe maybe i i'm i might be 15 years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 36:55
| old if i could get more sleep but uh we will never know but i i what i know is that those sort of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:02
| genes that i talk about all the time and i've been studying for 30 years they control the clock and then the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:08
| disrupted clock affects them because it's a big cycle and if you get that out of whack in an
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:14
| animal they will if you don't let them sleep they will age prematurely if you stop a rat from sleeping for just two
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:20
| weeks it will develop diabetes it's really important so i don't think there's any argument that sleep is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:26
| important but can you hack your way around it maybe that's what i'm showing but i don't want to give the impression
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:32
| that i think that that's the best way to live life i mean i got i got up at 5 30 this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:37
| morning i went to sleep probably at one o'clock um that's not a good way to live i i am
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:43
| tired um i i do find i've got caffeine i've got my nad boosters which do help me get
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:50
| through the day in the morning but ideally i would want more sleep i think i'd have better memory and focus if i did that there are two hacks that i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 37:56
| doing that allow me to get away with less sleep now um i've included meditation at night
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:01
| into my daily life most days um and that's been very helpful um and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:07
| the second is that i have a bed that reduces my body temperature in the middle of the night and i get
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:13
| deeper sleep which also seems to help are you using innate sleep i am yeah what's your setting profile on that i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:19
| use one too what's your what's your do do you do warm cold warm or are you like cool
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:26
| cold warm like how do you set that up depends on the season um i'm in winter
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:32
| now in boston which is my my apartment's very cold but so these days i i started
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:38
| out a bit warmer than usual but what i normally do would say i get into a coolish bed
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:45
| and then the next stage is drop me down lower and lower and then half an hour before waking up it'll shoot up to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:51
| um as warm as i can handle it but yeah i like to drop the temperature down and i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 38:56
| sleep better that way so coming into this conversation one of the notions that i had is one of the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:02
| reasons that we we tend to age or accelerate aging as we get older is that we tend to sleep less
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:09
| and i guess that's not the case right because i always thought oh like you know i see this with my parents right now right like they're sleeping
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:16
| less than they used to and i just assumed that that was part of aging but also what accelerated
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:23
| our aging yeah i think you're right and and that's the problem once you start like getting less sleep you will age and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:30
| your age will give you less sleep and that's why it's important to to maintain
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:35
| that that you know sleep health and uh but you know nmn which is this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:40
| nad boosting molecule that i mentioned earlier that is part of the sleep wake cycle
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:47
| and one of the hacks that i i think is is really beneficial is that by taking nmn in the morning
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:54
| i'm simulating or stimulating the morning response and i get the alertness
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 39:59
| and the energy that i would have had if i'd had more sleep and i can reset jet lag
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:04
| you know i'm a scientist so people might say david you can't mention anecdotes but i'm going to do it anyway
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:10
| i haven't had jet lag for a decade because i've been able to modulate my own
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:16
| body clock by using these chemicals which as i mentioned are activating sirtuins and controlling
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:21
| the clock now most people don't know that but um i think if if you uh have paid attention
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:28
| to the kind of things that i'm saying out there uh you would know that um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:34
| it is possible to hack the clock i want to go back to the theory of adversity before we come to supplements and sort
|}
=== The benefits of saunas and hot tubs ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:40
| of like some of the stuff that you do and with adversity there's other ways that we can introduce stress to our bodies
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:46
| like hot tubs or saunas what do we know about saunas and hot tubs like there seems to be a strong
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:53
| correlation at least with saunas to longevity why is that um well so i'll
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 40:59
| admit when i started writing uh my book which is um [Music]
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:04
| which was a number of years ago uh the editor said oh you should talk about saunas and hot tubs and i said
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:10
| this is a serious book come on i'm not going to put that fashion in there but i was wrong
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:17
| actually there's now a lot of evidence that being in a sauna is good for heart health at a minimum there's a lot of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:23
| studies of thousands of mostly men in finland that do sauna bathing as they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:28
| call it and they are protected dramatically like excess they are exercising but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:33
| how does that work well you know there's lots of theories it's hard to prove but one theory is that we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:39
| have what are called heat shock proteins in our body that get turned on when the body's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:44
| too warm and we know actually if you turn on heat shock proteins in animals they live longer and they do that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:49
| because they help fold proteins correctly and misfolded proteins and the recycling of proteins
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 41:55
| is very very important it's one of the reasons that i eat a plant-based diet mainly is to turn over that protein
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:03
| cycle but yeah so that's one cold is different we think it's working through a process that is called browning of fat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:11
| we have white fat on our back that turns beige or brown by being cold
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:16
| and then that revs up our metabolism and this brown fat also seems to secrete
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:21
| uh little signals that make the rest of the body healthy but it's still early days we only
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:26
| discovered we scientists only discovered that brown fat exists in humans about a decade ago so we're really not sure how
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:33
| this works but i can tell you from having talked to a lot of people that do saunas sauna bathing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:39
| cold tubs and myself included that it does have benefits on blood by
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:46
| chemistry and even if it doesn't you feel great um and you know these kind of things if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:52
| they make you feel great you know why not do those with the potential to extend lifespan as well i feel like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 42:58
| we've been doing some form of like hot therapy for thousands of years through baths and saunas and you know we're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:05
| quick to dismiss this stuff but i also feel like there's a reason that it sticks around uh even if we can't even
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:11
| if we don't understand that reason at this point that we still use it i use a sauna like two or three times a week and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:18
| it it's super helpful for not only my mental health but my sleep and i feel like it has a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:24
| huge impact on my physical health but feelings aren't scientific right so right right but you know that i would
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:31
| say there's enough data to say yeah you're probably protecting yourself at a minimum against cardiovascular disease
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:37
| by doing that but i also find that that my my lungs benefit from bringing breathing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:43
| in that really hot air in the sauna and yeah in my case i walk out and it's like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:50
| minus 30 celsius so i get the hot and the cold right away so i i'm trying to live forever here
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 43:57
| and if you don't it'll feel that way but yeah it's all about stressing the body and and sometimes it's it's it's the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:03
| differential that counts there's a therapy called hyperbaric oxygen therapy where you go into high
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:10
| pressure and breathe in oxygen and then they cycle it off often they cycle it not always where you go high
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:16
| pressure and then low and high and what i think is going on is that it's not the high pressure that's important it's the decrease that you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:24
| becoming pseudo-hypoxic your body thinks it's running out of oxygen when it's just coming down from a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:29
| high level and my lab has shown in mice that pseudohypoxia
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:34
| is a real thing and uh and is probably mimicking exercise and the kind of benefits that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:41
| people are reporting are similar to exercise except you're lying down i've done it a few times it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:47
| it's really quite enjoyable you get to watch it i you know you'd appreciate this i watch shit's creek on uh while
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 44:53
| i'm in one of these tubes uh and you know i'm getting seemingly a workout just by lying down
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:00
| well so physical stress is good what about mental stress does mental stress have a benefit or you know i tend to
|}
=== The relationship between stress and aging ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:06
| think it would only be a drawback like this low level of persistent mental
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:12
| stress would be bad for you but maybe if it's intensity and it comes in intensity
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:17
| and then dies to nothing and then comes again it would be good for you how do we think about the relationship between
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:23
| stress mental stress in this case and longevity yeah well it's important not to mix up the two
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:29
| were the two uses of the same word um so stress that i'm talking about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:36
| hormesis is biological stress making your body and your cells think that there's adversity
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:41
| psychological stresses are just a different beast it's not it shouldn't even be called the same word
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:47
| um but let's focus on that now we know that a little bit of excitement
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:52
| and thrill is very beneficial um but you can have chronic stress depression
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 45:59
| [Music] you know just the kind of stress that leads to cortisol surging through your body
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:05
| this is not healthy at all and would reduce lifespan we know from animal studies that those that are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:10
| under social stress will be unhealthy and die sooner so if you are experiencing that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:19
| try to figure out how to reduce your psychological stress meditate breathing exercises
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:25
| just try to avoid worrying too much this is really important and i can speak again from experience i was a very
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:32
| agitated anxious person in my teens and twenties by my thirties
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:38
| i went to harvard and i thought if i continue worrying like i have been i am going to die young and that's not going
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:43
| to be a good look for someone who works on aging so i've learned to not worry so much
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:49
| i focus on what i can do in the day i focus on the fact that i'm never probably ever going to run out of food
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 46:56
| because i live in a wealthy country i'm not going to run out of shelter i'm going to have friends and family and that's all i need
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:03
| to exist so what's the worst that can happen still not that bad and that's a good way to live life i think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:09
| yeah i think it was buffett warren buffett who who at one point said something along the lines of the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:15
| key to his age was the fact that he has no stress in his life and i thought that that was a really
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:20
| interesting yeah when you look at centenarians the people that live over 100
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:26
| they have that in common they have a good sense of humor they don't worry too much in their lives on average and they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:32
| also have good partners it's been shown by studying hundreds of people over their lifetimes that one of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:38
| the most important if not the most important factor is to have a reliable partner
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:44
| a pet can substitute for that if you don't have one of those at the time but yeah you want companionship
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:50
| that really does reduce your stress levels and leads to longevity it's been proven does attitude affect our biological age
|}
=== How positive attitude impacts lifespan ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 47:57
| like would a positive outlook help you live longer than a pessimistic one it does it does well we don't know cause
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:04
| and effect we're looking at associations but people who live a long time tend to have a sense of purpose
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:09
| are driven by mission and so that is great advice is to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:15
| work towards a goal and you know clearly you and i are like that and i think that also helps
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:22
| focus the mind reduce stress if you're actually working towards something bigger than yourself
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:28
| you'll have that mental state and you won't be so focused in on yourself and anxious i don't want to go too deep on
|}
=== NMN, Athletic Greens, and resveratrol ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:35
| supplements i think you talk at length for over an hour in lifespan which is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:40
| your podcast on supplements the third episode i think i do want to talk about three in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:46
| particular that seem to keep coming up across a lot of people i know who are super focused on health you bring up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:52
| animen resveratrol and athletic greens and you take those every day talk to me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 48:57
| about those three and why you take them and what they do to your body in the context of slowing or reversing aging
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:05
| right uh so let's take them one by one resveratrol is a small what's called a polyphenol
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:12
| it's produced by many plants to survive it's produced by grapes and it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:17
| concentrated in red wine it should be a white powder it shouldn't be brown if you buy it and it's brown
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:22
| throw it away um i take a gram of it every morning
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:27
| with rare exceptions when i'm traveling i forget it but i mix it with a little bit of yogurt because it just a little
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:34
| bit like a couple of teaspoons or today i had a bit of avocado because resveratrol is insoluble in water
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:41
| and often people take it and it doesn't get absorbed so do that why does it work well we we have shown
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:47
| in many animal studies and people now shown in human studies that it's activating
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:53
| uh one of the main sertuan pathways called sir t1 and it does that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 49:59
| like an accelerator pedal the chemical residual will bind to the enzyme and make it work faster
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:05
| now that's the accelerator pedal for t1 the gas or the petrol is nad
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:11
| nad is a molecule that we need for life without it we're dead in 30 seconds and nad
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:17
| isn't something that you can um well you can swallow it but the best bang for the buck is to eat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:24
| molecules that the body uses to make this nad molecule and the one that i choose to take is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:31
| called nmn short for nicotinamide mononucleotide but think of it as m ms but just flip
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:37
| the letters around don't eat m m's you won't live longer you can eat m m's but if you want to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:44
| live longer don't do that but the the nmn is important because it's the immediate precursor
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:50
| to make nad and the body makes nad very rapidly and i know from clinical trials that i've been involved with
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 50:57
| that taking a gram of nmn which i do every day raises nad levels in whole blood in the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:03
| cells in the blood probably in the rest of my body as well it's hard to test that without a tissue sample i'm not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:08
| going to give up my brain anytime soon but the doubling of that nad is important
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:14
| because as we get older we make less of this chemical we have about half the levels of nad in our skin for example as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:21
| i i have half the levels if i didn't supplement that i would have made when i was 20.
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:27
| um and so i boost those levels back up to being youthful and then the idea is that the sirtuin defenses are activated
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:34
| and that's enhanced by the diet that i have as well as a little bit of exercise
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:40
| now the third one you mentioned is athletic greens because i'm on a vegetarian vegan
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:45
| diet i describe myself as a newbie struggling vegan
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:50
| um i need nutrients and so athletic greens is uh full of vitamins and and plant-based
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 51:58
| whole foods that ensures that i don't lack those nutrients because if you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:03
| just eating a vegan diet and i've also given up dairy you want to make sure that there's adequate nutrition so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:10
| you know i'm i'm on one meal a day basically oh mad but i want to add another couple of letters which is a n o mad a n i just
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:18
| made that up by the way shane so trademark that madden let's call it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:23
| adequate nutrition put that on the end and that's what athletic greens does for me um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:29
| i do take one other drug called metformin which is a type 2 diabetes drug that has been shown to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:36
| associate with longer life and less diseases in old age by looking at type 2 diabetics and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:41
| there's a stunning stunning fact that type 2 diabetics that would normally have a short lifespan when they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:47
| take metformin typically at 2 grams a day i'm on one gram a day by the way
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:52
| they actually have less diseases and live longer than people that don't have type 2 diabetes why did you give up
|}
=== Why David quit dairy (and did it matter?) ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 52:58
| dairy you mentioned that you stopped stop dairy what what caused you to do that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:03
| and then did that have any impact because you i know you monitor your body quite a bit did that have any impact on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:08
| you uh seemingly it did yeah and so i change one or two things at a time and have a look how it goes
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:14
| and i'm an experimenter i love dairy i was eating a lot of cheese and red wine my diet
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:20
| two or three days a week was a cheese board and a couple of glasses of red wine maybe more and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:26
| uh my my partner she was looking at what i uh eat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:32
| and she actually uh said uh that's not very healthy and uh so i've
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:39
| adopted her lifestyle which is not so much um meat cheese dairy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:45
| um and i've looked at my blood biochemistry and i'm actually now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:50
| younger and healthier than i've ever been since i've been measuring it over a decade now it's more like 14 years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 53:57
| and i can plot various parameters testosterone glucose the list goes on inflammation
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:03
| blood type blood cell composition and uh for most of those markers i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:09
| better than a 20 year old for for health and and i think a lot of that's due to my new diet that i've adopted because i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:16
| can just see things getting better and better over time i interviewed alan campbell who was the former personal
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:22
| chef for tom brady and gisele bundchen and we talked at length and sort of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:28
| about diet and eating for peak mental and physical performance and it's interesting to me that you mentioned
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:33
| cutting out dairy and seeing this go because the three things that he mentioned carry the most bang for the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:39
| buck for for cutting out were gluten dairy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:45
| and sugar in terms of your sleep your physical performance your mental performance
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 54:53
| do you have any thoughts on that yeah i do i really do um so i'm i'm i'm a lazy guy i like me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:01
| right so i'm an average person uh and so i've i've done this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:08
| over time i'm not great at it and i i'm just mentioned that because sometimes people say i can never give up alcohol i could
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:13
| never give up meat it's not true and so i at least i found it not to be true
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:20
| first thing i cut out was a lot of carbohydrates i used to eat bread every day i would just put if i ate
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:27
| something it would be on toast okay that's my life i cut that out and i found immediate improvements in my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:33
| biochemistry levels particularly my glucose levels the next thing i cut out was uh was meat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:40
| i worked towards a mediterranean diet had fish and eventually now i'm i'm no meat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:46
| and and that improved my numbers even better cholesterol what do you call it triglycerides all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:53
| came down and i have a familial history genetics of heart disease i have what's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 55:59
| called lp little a high levels lp little a is the worst about 30 of us have this and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:06
| we're destined if we don't do something to have a short lifespan but though that was very important was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:11
| the cutting out meat and it's not just the protein it's also the fat that comes along with the steak and whatever that i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:17
| was eating and then the third change was the the dairy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:23
| i did that just to see what would happen i figured it wouldn't matter i'm not allergic to dairy i'm not lactose intolerant but it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:30
| did have an effect it made things even better and what i think is going on shane is that i was eating a large
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:36
| amount of protein not just fat but eggs and all that stuff and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:41
| and now that i have less protein i think that mtor pathway that's really important for longevity
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:48
| um in animals and probably people is really kicking in in a way that had never done so before that's really
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:53
| interesting and the only other thing i want to mention about alan campbell and just out of uh just so people don't get
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 56:59
| the wrong idea he's also super plant forward with a little bit of fish so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:04
| it's mostly plant-based diet and it's just interesting how you you've both sort of like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:10
| come into the same sphere i guess if you will from very different approaches uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:16
| in terms of that and i always find that stuff interesting because it makes me think that there must be something there
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:21
| well i don't like plants um i mean i'm now learning how to enjoy plants but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:26
| for me they were a side dish but here's the thing there's a lot of debate especially on social media about meat
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:32
| versus plants i would love meat to be lifespan extending that would be heaven but it's not you just look at those
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:39
| populations and people that live a long time they are generally smaller
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:45
| women who don't eat much who eat vegetarian i mean that's the fact we can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:51
| debate it all day but there are these scientific facts that we have to pay attention to shrink to live that's a good title of a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 57:58
| book is it ever too late or too
|}
=== When should you start slowing your aging process? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:03
| soon to sort of like start to slow the effects of aging if not like how do the how do you stage interventions at
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:10
| different points in your life i would say speaking myself because i'm not a professional nutritionist but i do know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:16
| the science i would if it was me start doing the meal skipping in my 20s but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:22
| make sure i've got enough calories coming in i'd start the supplements in my late 20s
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:29
| before that you've got a lot of nad already your body's already defending itself when you're young it's your late
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:34
| 20s 30s things start to kick in um and then but what about your question
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:40
| which is more important which is when is it too late for people um i've never seen it too late there are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:45
| animal studies you can that i could point to that show that you can have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:50
| effect this mtor pathway with a drug called rapamycin that extends their lifespan even if they're the equivalent
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 58:56
| of 70 years old and um no there's a point where you're so frail and so sick you're probably on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:03
| death's door that it's unlikely you know just that you should start exercising
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:09
| and fasting probably though that's really at the final stages if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:14
| you're still let's say a relatively healthy 70 80 year old my father is a good example
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:21
| these changes to your lifestyle can have rapid benefits but do it in consultation with a doctor
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:27
| because you might not you know benefit from fasting if you need body weight if you have other
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:32
| existing conditions it's important to take those into consideration as well so talk to me a little bit more about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:38
| your father is he eating mostly a plant-based diet too yeah yeah so he and i are very similar i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:45
| people think i'm experimenting on my dad but i'm not he's a scientist he reads the science and we've come up with this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:51
| protocol which is the uh very low glucose we don't eat a lot of sugar we try to avoid desserts
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 59:58
| low carb um don't eat a lot of meat he would eat meat very occasionally but mostly it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:03
| plants um he doesn't eat much during the day he mainly eats dinner and he's he's lean
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:10
| now and what else he does more exercise than i do so he's better at that he does aerobics i goes a couple of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:17
| times a week to the gym and does rowing and weightlifting what else is he takes the supplement so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:23
| he's on resveratrol nmn metformin and that's his cocktail
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:28
| he doesn't take athletic greens just yet uh but he's a super healthy 82 year old he was not on that path in his 50s my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:36
| age he was overweight he had high cholesterol looking at dying in his 70s
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:41
| in his mid 70s he went on this protocol and is now an 82 year old that's fitter than most people that age he has no
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:48
| diseases perfect mental health his eyesight hasn't changed in all that time and so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:53
| yeah i mean we're looking forward to this experiment being a successful one but if nothing else he's a beacon of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:00:59
| hope that you can start late and have big effects you mentioned teenagers is there a link
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:04
| between when we start puberty like that that sounds to me when we think of puberty it sounds like rapid aging
|}
=== On puberty and aging ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:11
| almost like a concentrated dose of aging oh no you're like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:18
| is there a link between when we start how long we live and is that true that puberty is sort of like this rapid dose
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:24
| of aging well i'm gonna speak um as a scientist with an opinion
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:29
| okay um and that opinion is based on all the science that i've read and i read a lot of papers i before i get out of bed i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:36
| reading science science papers so that here's what i believe now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:41
| i don't want parents to get upset with me i certainly don't want people to worry but here's what i think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:47
| will turn out to be the case the biological clock this the scratches on the cd that we talked about earlier
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:01:55
| they start at conception the egg and the sperm come together even an embryo even a fetus and a young
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:02
| baby they're aging we can measure this on this clock and certainly teenagers are aging now we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:10
| know that obesity and lack of exercise lack of nutrition lack of plants
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:16
| is unhealthy and i would not be surprised if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:21
| the teenagers are by the time they hit their 20s on average or older biologically than they
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:27
| were 20 30 years ago when i grew up because we are we were moving we were generally not so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:34
| overweight we were not eating as much sugar and that's probably accelerating our kids aging rate
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:39
| meaning that 20 30 years from now 40 years from now that is still going to echo in their
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:44
| health because the clock unless you do something radical doesn't go backwards
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:50
| you track a lot of your data right with uh you have an aura ring on i think you
|}
=== Are biological problems becoming engineering problems? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:02:56
| use an eight sleep uh you're testing your biological age are we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:03
| starting to think of biological problems almost like engineering problems where
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:08
| we optimize for specific data points in the hope that those data points are correct well absolutely that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:16
| there's a growing number of people uh you know i was at the forefront i was kind of this biohacking guy
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:22
| scientist interested and i was out on a limb as one of you know maybe 50 people in the world that do what i did
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:28
| now there's millions of people around the world that monitor themselves with rims
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:33
| with beds with apple or you know i shouldn't say brands but you know with watches um there's plenty of fitness trackers
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:40
| you'd be aware of they're all part of this global movement to not fly blind with our health
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:47
| we can track things we can see what works what doesn't and it was crazy that for up until recently
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:53
| we would be driving the equivalent of driving a car without a dashboard
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:03:58
| who would do that you know you might have a check engine light you could overheat same with our bodies and and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:04
| going to the doctor once a year for an annual checkup now that we can monitor ourselves every
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:09
| hour soon every every second eventually every thousandth of a second
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:15
| that world that we're entering makes this old world of going to the doctor once a year see medieval and it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:21
| is what can happen in a year you could get cancer you could have heart disease you could have a heart attack
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:27
| now we have the devices some of us use them increasingly eventually everyone will have them
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:33
| we'll know ahead of time if we have cancer if we have heart disease if we can have a heart attack next week and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:39
| stave off those things and prevent them from happening and that is a revolution separate from what i'm working on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:46
| that will extend lifespan i believe by another decade it's super interesting to me because we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:52
| have all of the tools available to us now we're not using them where i could walk into my doctor's office and i could
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:04:58
| tell them what i'm feeling or the symptoms that i'm experiencing but then they could pull up on their ipad or
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:04
| whatever like all of my biomarkers to see and to gather more data but we don't we choose
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:10
| not to use that at this point or we're not ready for it i mean privacy concerns aside but how do you think about that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:16
| like we will get to this point where i have like a device in me i'm sure during our lifetime that i'm
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:22
| showing up at a hospital and instead of filling out paperwork or answering questions they're just looking at it and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:27
| they're being like okay now we have the data to back up some of these decisions 100 there's no question um you can take
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:35
| that to the bank that that's the world that's coming um and i wrote about it a few years ago
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:40
| and and covert 19 has accelerated that i was predicting
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:45
| telemedicine and um you know wellness at home and this whole revolution i thought that would be
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:50
| 10 years away and and it's here now so why isn't it so common well partly it's education and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:05:58
| podcasts like this are helpful but it's also that it's expensive so we tend to forget that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:04
| these watches and rings are hundreds of dollars and these tests these blood tests are also hundreds of dollars
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:09
| and our doctors are reticent to be doing all these tests because the health
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:15
| care systems want to save money ultimately right forgetting that ultimately they will save money by
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:20
| keeping people alive and healthier for longer but in what's what's fascinating is that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:26
| i have this collection of data that i can call up on my phone and it's all graphed by this inside tracker group but you can
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:33
| you can do others and my doctor i thought he would say oh i don't want to trust that data i only
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:39
| trust the data that i gather on you but the opposite was true i actually i was zooming with him because we don't tend
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:45
| to go to the doctor as much anymore and i called up my data on the screen and he loved it he was into it he said oh this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:51
| is so great i wish i had this on every one of my patients but yeah you're right that they the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:06:56
| doctors generally don't do that because it's expensive but we can now do that and then show our doctors and they're grateful
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:02
| well it's so interesting because it it it's expensive in the moment but it's super preventative
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:08
| if we go with the assumption that most medical care costs are at the end of life or from chronic diseases that we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:15
| might be able to avoid that then this these costs tend to be up front and they're massively preventative
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:22
| so they actually would save health care systems lots of money in the long run but we we never look at that because we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:28
| look like to treat things and so like as a computer scientist i look at this and i'm like not only can we prevent
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:34
| problems before they happen but now we can start to get this amazing quantity of data where i can be like you're
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:41
| showing up with this thing and you feel this way what we know from 20 million other people who've shown up
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:48
| with this thing in this way that it's not what you think and it's something different and then we can save a lot of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:07:54
| money and time there as well for sure and those technologies exist
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:00
| i've been wearing what's called a bio button i have no affiliation so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:05
| if you want to look them up they're called bio intellisense and this is an fda approved device that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:11
| doctors can send home with their patients after surgery to monitor their heart as well as their movement their
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:16
| vibration their temperature and that data that comes in is actually very informative beyond the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:22
| heart they can tell if you've got a flu versus a common cold
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:28
| versus depression covert 19 and that's can the world will be you have something stuck on or under
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:34
| your skin that will tell a nurse or a doctor or some sort of ai system that something is wrong and it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:41
| needs fixing well before you would ever have a problem noticeable by yourself or a doctor a lot
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:48
| of money seems to be going into life extension recently i'm thinking of altos labs with jeff
|}
=== Using drugs to reverse aging ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:08:54
| bezos and some others committed about 3 billion which is the biggest seed investment i've ever seen in my life and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:01
| they hired some of the world's top scientists it it seems like it's set up to commercialize
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:07
| i can't even say this that yema yamakata factors yamanaka how do i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:12
| say that yamanaka how do i say yamanaka factors for cellular reprogramming for age
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:19
| reversal now that's different than sort of the area that we've been talking about a lot today but the initial
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:24
| results from that those biomarkers seem to indicate that we're on to something with a shoot
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:30
| a few short bursts of these drugs at least in the mice
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:35
| how do you think about that and is that also the future so that we control sort of like part of our aging and then what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:42
| we don't control we can use drugs to reverse or slow down yeah well so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:50
| we were working on this for a while based on the idea that we could find genes that would polish the scratches on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:09:55
| the dvd um and we came across a set of three genes called o s and k for short which are
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:02
| three of the six or so yamanaka factors um and about a year ago we published
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:08
| that we could reverse the age of an animal and we restored eyesight to a blind old mouse
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:14
| and cured glaucoma in that animal and we are now working towards human clinical trials in canada we have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:21
| um a non-human primate study for safety to see how that goes and within the next 18 months if
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:27
| all goes well we will be reversing aging in a human if all goes well so that's going well and then so that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:33
| discovery in part you know there are a few other colleagues that are in this but not a lot led to a huge interest in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:40
| this epigenetic information theory of aging that we started off talking about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:46
| and the idea is that we can truly reset the age of the body and diseases of aging like alzheimer's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:52
| and heart disease and even cancer will go away if we become young again and so yeah i have my company is called
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:10:59
| life biosciences it's here in boston altos has come along three years later
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:04
| and they're working on this too but the goal is is a great one i wish them all the best of luck i hope that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:10
| they are hugely successful because it could be transformational for our species on the planet the ability to finally control
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:17
| the rate at which we age not just in the forwards direction but in reverse as well i want to switch gears a little
|}
=== On lyme disease ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:24
| bit and talk about lyme disease your daughter had lyme disease i had lyme disease in the summer to the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:30
| point where i couldn't even get out of bed basically i had full on bell's palsy i like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:37
| couldn't open my jaw i couldn't stand still for more than 15 seconds without being in massive amounts
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:43
| of pain and to going to the medical system just
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:48
| briefly um we're about preventative care so you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:53
| show up and it's like oh you have bell's palsy it's on a heart attack here take some pregnancy and like go home and it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:11:58
| like well no i'm a healthy you know 40 something year old male what's causing this like why aren't we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:05
| going deeper to figure this out and i'm curious as to what research you did and what you learned about lyme
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:11
| um during the process that most people don't know uh my middle child
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:17
| contracted lyme i think it was about seven years ago now and i was exposed to the how the medical
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:24
| system works when you have an infection uh first of all it was very hard to diagnose she had headaches who knows
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:29
| what's causing that right and um i i googled it i searched it and i said it's probably lyme disease
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:37
| uh we took it to emerg the emergency room and uh they said well it might be this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:43
| might be that could be leukemia or whatever you know but we'll do a lime test
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:48
| okay i think i had to insist but they did a lyme test but the problem with the system was
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:12:54
| that it took uh three days to get a result that was out that was ambiguous because it's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:00
| using 1980s molecular biology technology it's primitive it's called a western blot which we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:07
| don't even use anymore much and then because it was ambiguous the insurance
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:13
| company said no we have to have a definitive result before we start treating your daughter with antibiotics meanwhile
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:20
| natalie is losing her eyesight you know you like you've said you you can't focus
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:26
| and she got to the point where i i've now been told that she had a chance of dying that was pretty high 40 50 at that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:33
| point it was in her brain and we were not treating her because the test wasn't definitive
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:38
| so that was that was disturbing and i also told the doctors give me a sample of her dna or you know spinal fluid
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:46
| and i've got my lab across the street i'll go sequence the dna and i'll find this organism if it's there
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:52
| and they refuse to give me a sample so you know i'm traumatized at this point
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:13:58
| as a parent and i when you traumatized you you'd like to do something about it and so i started a company
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:04
| that was a spin out of ai that we were doing in my lab we built our own little mini supercomputer out of gpu
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:11
| uh you know graphic processing units um and we were able to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:16
| figure out how to find any organism in the blood of a human being and this company now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:22
| has a product that is being used for example by liver transplant patients that are immunocompromised because of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:28
| the drugs and we can track the infections that they have like viruses that come out of their liver and rest of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:34
| the body so that's now a reality it's not mainstream but eventually it will be
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:40
| and when that's possible you know you go to a go to a shop a pharmacy or you go to your doctor or
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:46
| at home you do an immediate test you don't know what's causing the problem it'll say oh we've detected lyme disease
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:53
| and by the way three months ago you had the rhinovirus whatever you know you can see all that stuff now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:14:59
| and that's going to be a world that's almost here but when it arrives mainstream the idea of waiting four five
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:04
| six days for a result for something that could kill you i mean that again is medieval science and medicine
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:11
| on the the same whale i mean i had to advocate for a test and it was only actually a friend who gave me a test my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:18
| family physician wouldn't give me a lyme disease test um despite all the symptoms that i had
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:24
| did your daughter end up taking doxycycline right it was so severe she had to have an iv treatment
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:31
| for many weeks i think it was at least three weeks that were it was delivered at home um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:37
| by her mom to get rid of it how did you treat yours uh doxycycline yeah so i just did a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:45
| cycle of that i mean it seemed to instantly not instantly but over a period of maybe two weeks like it went
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:51
| back to you know gradually like i had facial paralysis on half my face and you know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:15:58
| so it started with uh i could stand again i could open my jaw a little bit more the last thing to come back was sort of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:04
| the facial paralysis and it was scary i mean it was really and it was scary that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:09
| you had to be an advocate of your own health too in a system which
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:14
| you don't know how to navigate which i also thought you know as a parent you feel as somebody who shows up at a merge
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:21
| with like a face that doesn't work you also feel it in a different way um is there any lifespan effect of lyme
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:27
| disease after treatment no one knows don't know um
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:33
| doxycyclin um in my my recollection i have to check on this uh people who listening can search for
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:40
| this in in pubmed.org uh is lifespan extending so maybe
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:46
| it's a short course that you took but um maybe there's some upsides but the problem with lyme is particularly if you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:52
| don't get it early it can become chronic it it lives in your joints comes out
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:16:58
| causes a lot of joint pain that would be not a state that would be conducive to longevity any increase in
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:03
| chronic inflammation is anti-longevity i i like the notion you mentioned yoga earlier i'm just circling back to that
|}
=== On hip-replacement and increased death rates ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:09
| now but like you sort of mentioned well there's there's exercise in terms of like lifting weights and running and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:14
| exerting yourself that way but there's also preparing today to live
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:20
| a much longer life that might be well into your hundreds and part of that preparation is you need
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:28
| to stretch and have joint flexibility and because it doesn't like hip surgery
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:34
| correlate to death like you break your hip and it you basically like there's a strong correlation to p people who do that and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:41
| then their lifespan is is almost over at that point it is uh yeah the chances of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:47
| dying after you break your hip as an older person uh is about as bad as late stage cancer
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:17:53
| and every 19 seconds in the u.s at least someone breaks their hip so it's a massively uh
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:00
| untalked about problem a colleague of mine at harvard
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:05
| made i guess unnecessary light of it but his motto is the secret to living longer is hanging
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:12
| onto the handrail and these points well taken really that that it's pretty easy to prevent
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:18
| deaths sometimes my grandmother who i wrote about in my book was really influential in my life
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:24
| died that way she tripped on a little bump in her rug broke her upper femur
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:30
| um went to surgery not enough oxygen in the brain and then the next five years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:35
| which was basically a vegetable and then died um you know not a very pleasant way so
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:41
| yeah it's avoidable right if you maintain your hip strength if you can muscles
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:47
| flexibility you also want to make sure your household doesn't have ripples in the carpet and don't walk on stairs
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:18:53
| don't climb ladders that kind of thing can save lives you know and it's not that difficult and and
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:00
| shane this is this is the point i want to make is 80 percent of our longevity
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:05
| and our health in the future is in our own hands only 20 is genetic which we cannot yet do much about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:12
| and some of these changes are very simple skip breakfast have tea instead
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:18
| work out maintain your muscle strength do yoga flex a little bit touch your
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:23
| toes in the shower if you can these can add years if not decades to your life just by changing things
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:30
| in a small way you don't need high tech to make a big difference yeah it's interesting we always look for that one
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:36
| thing right that that causes somebody that decision the drama the movie moment
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:41
| that you know causes somebody to be successful or get results or live longer and what we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:47
| you know what we miss is the magic that happens on a daily basis that's this slow
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:53
| incremental progress that is too too little to notice in the moment but by
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:19:58
| the time you notice it it's so great that you're looking for that one magical moment that one factor that that caused
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:05
| it yeah it is a lot of work i'll admit you know it's been daily since my 30s but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:11
| it's been worth it it was an experiment i should say but um i didn't know if it was going to work so far so good right i'm 52 i'm not dead
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:18
| yet but it's it's every day making the right decisions or better decisions about what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:23
| to eat of course what not to eat going to the gym or your you know your home gym when you don't really feel like
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:30
| doing it that's really hard but these are the the decisions every day that need to be made to reap the decades of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:37
| benefits later in life and there is no instant cure yet we're working on it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:42
| reset the age with a pill gene therapy working on that but that's not there yet and the other thing that that really is
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:48
| important to know is that their additive there are additive benefits
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:54
| if you eat exercise do hot and cold therapy mental
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:20:59
| state if you do all of that plus the supplements they're additive it's not that take a supplement and you don't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:05
| need to do any of the others in the animal studies in my lab if we give let's give you a concrete example when
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:12
| we gave nmn this molecule that i take every day to a mouse that was um sedentary didn't have a wheel didn't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:18
| run it could run further okay and we actually have human data that's looking really promising in that direction as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:24
| well but if we exercise the mice and gave them the nmn then they could run
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:29
| double that again and so if you really want to optimize you've got to do more than just take a pill
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:35
| and it's about consistency right most of us try it for a couple weeks and then we're like i haven't seen the results and then we quit and it's sort of like
|}
=== How to think about aging before it's too late ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:42
| the equivalent of sisyphus like rolling that boulder up a mountain getting halfway there and then you know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:48
| just like putting your hands up in the air watching it roll down back to the bottom you have to be consistent over a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:53
| long period of time and and to that point like growing old seems like a distant event in the future i mean it
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:21:59
| happens slowly and then all at once we don't seem to think about it until we're really late in the game or we have
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:07
| a loved one or somebody goes through something why is that is there anything that you
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:12
| you've seen effective at bringing that forward for people uh well this is what i what my mission
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:18
| is the reason i'm talking to you today is to wake people up and realize that you shouldn't just wait till
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:25
| something traumatic happens in your life whether you get sick or your parents or your grandparents
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:30
| um and it's important to realize now that you can do things for those people in your lives um your life and and yourself you know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:38
| typically i we we wait until it's it's it's too late for those people my
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:45
| parents my mother is a good example my mother died young from lung cancer she was a smoker who
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:50
| didn't take care of her body at all and i watched her live
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:22:55
| the last 20 years of her life in a really painful state she had one of her lungs taken out through her ribs that's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:01
| not what you want for your mother i wish that i had the knowledge that i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:07
| have today that i'm applying with my father to her life and she might even be around
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:12
| today if we had done that that's the hope right but you have to want to make the changes too i think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:17
| that that's that's the key point a lot of people don't right they they they want to for whatever reason they don't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:23
| want to act on it so to sum up maybe like and get a little
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:28
| more philosophical here a little bit like our average lifespan right now i think he's about 80 if we do the right
|}
=== What's the ultimate age we can live? ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:35
| things in our life like we eat healthy food and not too much of it we get enough sleep and we stress our bodies a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:40
| bit with exercise or saunas and we don't get too much mental stress we add i think about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:47
| another 10 to 15 years to our lifespan that's right yeah 14 is the number that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:52
| was in that harvard study um that i was referring to yeah
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:23:57
| is there anything that you've seen that says that there's a physical limit on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:02
| like that we have to actually die like can we ultimately live to 200
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:08
| 250 well of course we can there is no law that says we have to age
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:14
| uh right now there's a limit because that's what we've seen happens but the people that live over 100 typically
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:20
| don't take care of themselves a lot of them smoke and some of them smoke and drink and don't eat good food
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:27
| so what happens when you have great genes which is 20 plus people who do the optimal lifestyle
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:34
| and take the optimal supplements and take the optimal drugs there's no reason why 120
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:39
| needs to be the maximum human lifespan there is nothing in biology that says that there is a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:45
| limit and there are many species that live a lot longer than us not just trees that live that thousands of years but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:51
| warm-blooded mammals take the bowhead whale that can live over 200 years
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:24:56
| that's very similar to us our genes are almost identical compared to you know a banana and a yeast cell these are living
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:04
| breathing mammals with you know milk and they're they're conscious beings and they live two centuries or more
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:11
| why why can't we we just need to learn how they do it and i think it's all about slowing down these scratches
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:16
| slowing down that clock and we know that by looking at whales and other species that live a long time the ticking of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:21
| that clock goes very slowly now they they don't you know they don't have supplements they don't have to do the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:28
| kind of things that we do we're trying to hack our bodies right now to give us some of the benefits that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:33
| whales naturally have do you think like that we you will see a person live to 150 today
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:39
| oh gosh uh i think the odds are against me but i do think that somebody born today
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:46
| will live that long because the technology is just going so quickly and remember they're going to live into the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:51
| 22nd century who knows what that's going to be like we can only imagine um i would like to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:25:57
| i'm not in any rush to leave this planet i'm having a lot of fun i think i'm helping people doing my best at least
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:04
| but you know realistically and nobody's asked me that question shane but honestly i think the chances of me
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:11
| making it beyond 150 are slim i was born probably one generation too early
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:16
| but our kids and their kids are going to reap these benefits that we're talking about now when you think about it what's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:21
| your expectation of your age realistically well you know i haven't set a goal i i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:28
| you must have one though no i don't i mean i'm not worried about my own
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:34
| death i mean i'm not a fan of being a burden on my kids or suffering but
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:40
| i really don't mind if i die tomorrow i'm not going to cry about it obviously but i live my life
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:46
| like every day is a blessing and i'm happy to have every day now if you forced me to give you a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:52
| number i'd love to live beyond 100 i wouldn't say no to 120 and i wouldn't
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:26:57
| say no to 150 and i wouldn't say no to a thousand years a thousand years isn't that much actually
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:02
| geologically speaking i'm 50 years old now that's just 20 times my lifetime
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:08
| 50 years went by in a blink of an eye so what's 20 blinks not that much so i i
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:13
| would love to live centuries i don't think it's likely i think eventually people will
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:19
| um but you know i'm a fairly um let's say i i have high levels of the fu
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:26
| gene um and i do like to show the naysayers uh to be wrong
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:33
| and i would love to be able to live to 130 just so i could say
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:39
| hey remember when you said it was impossible too and that you know that's my rebellious gene in me but no that's not
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:46
| why i do this obviously um hello i do i do joke that you know i've had plenty of naysayers and enemies over
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:52
| the years and i do like to joke and it's serious it's it's actually a joke i don't believe this but it is fun to to think
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:27:59
| about that uh one way of uh getting ahead of your enemies in the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:06
| naysayers is to outlive them and uh there is a little bit of truth to that
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:11
| that science progresses one funeral at a time and as
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:16
| the old god is dying off we're seeing more rapid progress in the way
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:22
| scientists and doctors think about what we can do for patients well that's an interesting implication of if we all
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:28
| start living longer too because we then we start to hold on to old theories a bit longer and
|}
=== Second-order effects of living longer ===
{| style="padding-top: 1em;"
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:34
| have you thought much about the implications of living longer and like what that means for society and housing
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:40
| and money and fiscal policy and politics and [Music] yeah well lots you know
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:46
| i'm working on a whole bunch of things that i i think are necessary for the world to exist with people living 120
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:51
| and beyond housing shelter food i work on preserving food
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:28:57
| right now i have a patent that i just wrote on that but um yeah it's important i think about
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:03
| it a lot and we need to have less impact on the planet i think that technology can solve anything we want we just need
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:10
| to put our minds to it and and that includes being being able to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:16
| grow food that isn't wasting water using up too much land degrading the soil we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:22
| can do this we have that knowledge it's just a matter of investment and willpower and incentives and capitalism
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:28
| being you know conducive to to making that happen but yeah we we waste a lot half of the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:34
| food in the u.s by the way is thrown out so to say that we have a food shortage is is ignorant of that fact but what we
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:41
| want to do is to produce food and not throw it away and that's one of the reasons i've focused recently on
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:46
| shelf life of vegetables but that that's just one small part of a whole load of things that needs to happen
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:53
| one thing that always comes up from a crowd that i would talk to about this is what about overpopulation
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:29:59
| and if you do the math it turns out that even with slowing down aging and making
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:04
| us live 120 we're not going to overpopulate we're going to level out at about 10 billion people
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:10
| uh whether we live longer or not the big impact is reducing fertility or fertility rates birth rates and that's
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:17
| plummeting across the planet particularly in the developed uh developing world and already in the
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:23
| developed world where you and i shane live us for example replacement rates of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:29
| children are now negative without immigration that's true for europe uh it's true for australia
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:35
| japan really bad for that bad in for the economy that is and china
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:41
| increasingly worried about replacing their population so staying alive for longer in a productive way not an
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:47
| unproductive unhealthy way but productive people who have wisdom who have knowledge
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:52
| and who can impart that wisdom and be leaders of the community rather than burdens on the community
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:30:58
| that's a massive change that we will see probably in our lifetimes of people
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:03
| being you know centenarians and still running companies that will come back in trillions of
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:08
| dollars in benefits to the economy and just the u.s economy alone my my hunch
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:13
| is that we're gonna if you could live to 120 like i feel like we're just gonna leap frog things
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:20
| right like we're not gonna go from average lifespan of 80 to 81 to 82 to 83
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:26
| to 84. i feel like we're going to go from like 80 to 110 to like 150 because
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:31
| technology is also going to progress over all of these years right so if you if you get the the first wave of this
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:38
| you might actually be able to ride the technological boom to over 200. yeah
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:43
| well it's a fact that for every year that you stay alive you get to tack on another three months
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:50
| of life but that's going to change we're gonna get an extra four five six months of life
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:31:55
| if the age reprogramming work that altos is doing and i'm doing works
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:01
| you could get an extra year of life every birthday and what does that mean that that's a
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:08
| very interesting world um a little out there i want to mention now we can measure the blood clock there
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:14
| are treatments that include stem cells there's some hormones so dhea metformin growth
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:20
| hormone combination and others that i'm aware of not yet published that purport to reverse aging
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:26
| more than a year in a year there was a publication just now of a molecule called uh what
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:34
| alpha ketoglutarate that molecule seems to control the clock that according to this blood clock send
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:40
| people back eight years in age biologically in just seven months now
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:46
| there's a lot of skepticism it needs to be repeated but even if that's partly true we are going to be in a very
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:51
| different world where we can control the age that we are in a way that we only dreamed of that's beautiful
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:32:58
| thank you so much for your time today david this was a fascinating and insightful conversation it was great to
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:33:03
| chat and i thought the questions you asked were really spot on and i thought our
|-
| style="min-width:4em; color: grey; text-align: right; padding-right: 1em; vertical-align: top;" | 1:33:09
| conversations can be very useful for a lot of people thanks again
|}
=== Intro ===
=== Intro ===
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{| style="padding-top: 1em;"
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