5 Things Longevity Doctors Never Do (and you shouldn’t either)

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There is no supplement, there's no injection that can like literally take your cells from this age to this age just with like one treatment.
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As a longevity doctor, name like five things either you don't do or you don't let your kids do.
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I don't follow the latest biohacking trends.
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The reality is that's all just icing on the cake.
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If you don't have your basics down first, none of that stuff is going to work or it's going to be just minimally successful.
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I had multiple medical diagnoses due to stress, poor diet, not sleeping and never exercising.
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What are sort of the three highest yield things they should consider doing?
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I would say, number one, spend your money on...
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There's one thing that most of you listening or watching do every single night that the top longevity doctor in the country says could be shortening your lifespan.
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And it's not what you think.
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I'm Dr. Reena Malik, urologist and pelvic surgeon, and welcome back to the Reena Malik MD podcast.
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your trusted guide for leveling up your health, relationships, and sex life with evidence-based tools.
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Today, I'm joined by Dr. Darshan Shah, a board-certified trauma surgeon who operated for 20 years before founding NextHealth, one of the world's largest health optimization and longevity clinics.
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We go through the five things longevity doctors actually avoid.
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Why blood work is the key to understanding your health and inflammation.
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What pulled Dr. Shah out of the operating room and into longevity medicine?
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And can you really age in reverse?
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We go through it all.
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I hope you guys love this episode.
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Let's get into it.
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All right.
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Dr. Darshan Shah, thank you so much for being here.
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I'm so excited.
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I'm so excited to talk about longevity medicine because we haven't had that on our podcast yet.
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And I think it is so important.
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And there's so many misconceptions about what it means to have a long life.
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And what I really want to start with is I think people are always like, what should I do?
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But what are things that they should never do?
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So you personally, as a longevity doctor, name like five things either you don't do or you don't let your kids do.
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Yeah, that's a really good question.
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So I would say, number one, I don't follow the latest biohacking trends.
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You know, I think some of them do work.
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Like I'm not saying that things don't work that people are talking about on social media.
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But I think there's this misconception that that's a shortcut to get to healthy or to a longer life.
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And the reality is that's all just icing on the cake.
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If you don't have your basics down first, none of that stuff is going to work or it's going to be just minimally successful.
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And the worst thing is it can drain your pocketbook and also cause other problems.
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Right.
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And so this is where I think people get that wrong a lot.
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And I think.
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Always, whenever I get to a place where I feel that, you know, I don't got the basics down again, because, you know, we go through phases in our life, seasons in our life, seasons in our month to month schedule.
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There's seasons of the of the planet, of course.
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And your longevity routines will change.
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Right.
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Depending on where you live and what's going on in your life as well.
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And so I think whenever I get to a place where I don't have my basics down, I kind of put the other stuff on hold.
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And then when my basics are down, I'm feeling really, really good.
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That's when I start doing like the cryotherapy and the hyperbaric oxygen and all that other stuff.
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Yeah.
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Yeah.
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So I think that's number one.
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Always have your basics down.
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Number two, I would say not managing your breakfast.
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Okay.
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Because I think that that meal is so incredibly important every single day to get right.
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more than the other meals, right?
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And I think if you get it wrong, it throws off your metabolic health.
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It throws off your hunger patterns for the rest of the day, all of it, right?
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And we can dive into that further because I think metabolic health is so foundational to our longevity.
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When you start having problems with erections, it's a sign that something is wrong, not just in the bedroom, but potentially with your heart and your hormones.
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And
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It's an opportunity to make changes before your health takes a wrong turn.
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What do you think about people who are fasting?
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I don't think fasting is right for everybody.
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I think it's right for some people.
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And I actually used fasting for many years, and it helped me.
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And then I got to a place where it was actually a detriment.
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And so we could talk about fasting, but I don't think it's right for everybody.
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And I do think that you have to see what season, again, of your life you're in.
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So if you're fasting, maybe your first meal needs to be foundational.
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And if you're not, then breakfast.
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Yeah.
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Yeah, I think there's a good way to flip it, actually.
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And look, there are some people that when they eat breakfast, like it throws off their whole day, no matter what they eat, right?
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But I think that if you're one of those people that you're just trying to control calories right now, maybe skipping breakfast is okay for the time period where you're trying to actually lose fat.
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But you can also get into a problem where you skip breakfast and you eat more throughout the rest of the day and you snack more and then it actually is counter-calorie.
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productive, right?
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So you asked me five things.
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Okay.
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So third thing is I never skip my supplements in the morning.
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All right.
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So I know that, you know, there's sometimes backlash against supplements because like, oh, you should get it from your diet.
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You should get it from eating well and eating whole foods.
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And look, I eat well and I eat whole foods, but the reality is probably not all the time.
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Probably the foods I'm eating are not as nutrient dense as I need for my body.
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And
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And so I'm constantly finding myself, because I measure a lot, I'm constantly finding myself low vitamin D when I'm just not taking my supplements.
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Low B vitamins when I'm not taking my supplements.
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Higher levels of inflammation when I'm not taking my supplements.
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So I just say, you know what, if my body doesn't need it, it's probably going to eliminate it.
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So I'm just going to do it every single day and just make it my routine, you know?
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Number four is going to bed with my cell phone next to me.
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OK, so that that's something that I would say, like, don't go to bed with your cell phone next to you, even if it's off.
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It's a source of anxiety and stress.
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And so I always try to park my cell phone at the farthest corner of the house from me to create that mental connection.
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And physical space between me and my phone every night, which also translates into morning time.
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Yes.
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Right.
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So you're not like scrolling in the morning when you wake up.
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It's so easy to pick up your phone and just start scrolling.
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So easy.
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Because there's like all these notifications.
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Yeah, or someone messaged you and you're like, oh, and you're stressed immediately when you wake up.
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I used to pick up my phone, start scrolling, and then put off going to the bathroom.
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Not good from a urology perspective.
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Exactly.
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I knew you would have something to say about that.
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Okay, so that's four I got.
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And then I think the fifth one would be skipping my morning routine.
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I try to never skip my morning routine.
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Sometimes it ends up happening when I'm switching time zones.
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But my morning routine is so foundational for my overall health.
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I think that if I skip it one day, it ends up becoming four days, it ends up becoming a month.
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And so, like, that's also critical for me.
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So it sounds like a lot of these things are morning specific.
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So avoiding making sure you have a good breakfast, making sure that you take your supplements and you have a morning routine.
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So dive into what supplements you take, what's your morning routine, and what do you eat for breakfast?
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Yeah, great question.
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So, you know, my morning routine is really what I talk about all the time when I go on stage.
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I'm like, this is what changed my life.
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I don't know how much of it is morning versus just a routine.
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But for me and the way I'm built, my morning time is when I am the most on fire.
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Like I wake up, I jump out of bed, and I have the maximum amount of energy and I would say creativity in my brain as well.
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And then when it comes to nighttime, I have no control.
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myself anymore.
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We're like dead.
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I'm dead.
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I'm like ready to go to bed and I'm like, don't even talk to you about anything.
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And so in the morning is when I basically, I read this book called Miracle Morning.
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It's by Hal Elrond.
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Great book.
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And you know, I like the structure.
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You like split it up into different activities that you kind of like habit stack, which is a very powerful technique in Atomic Habits by James Clear.
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He talks about like if you have one habit down, putting other habits on top of it, make
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easier to accomplish those habits together.
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And so my morning routine is basically one for my brain, which is I read every single morning about 30 minutes.
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Secondly is something physical.
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So I always, I have like a big hill that goes up to my street.
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I walk up and down that hill and then I go into my gym for like 20 minutes and lift some heavy weights.
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And thirdly is like, is something like spiritual.
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And so I always like pray first thing in the morning and try to do like a little like quiet time for my brain as well.
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Now, on top of that, I've stacked things like doing my supplements, right, making sure I get my water in, all of that stuff.
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But those are the three fundamentals.
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And then, you know, breakfast, of course, is also like part of the morning routine.
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But I don't consider that like my self-care routine.
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My morning routine is my self-care.
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And then supplements and eating breakfast, all that stuff is just like a normal part of my morning.
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Yeah.
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Yeah, and I think for people listening, it doesn't have to be all those things.
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You can start with something really small.
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Yes, absolutely.
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And I always tell my patients this, it has to be something just like Atomic Habits, so easy that you can't ignore.
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Right.
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So if it's like, I'll do seven push-ups in the morning, or something super simple, and then you can build on it.
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But I think when you hear this, you're like, oh, my God, you're like –
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you know, you're doing it all, but you know, you can get there, but it's certainly difficult when like on days I operate, I'm not going to do a morning routine.
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I'm going to get up and I'm going to go.
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Right.
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But like, if I can add a few minutes of like calmness into my morning, it makes, it makes things better.
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Yep.
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And when I started my morning routine, it was never this built out.
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It was like exactly like you said.
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It was super small.
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I think I started with just like something like you said, like five push-ups, five sit-ups, you know, and that's it.
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And like then it kind of built up over time.
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Yeah, absolutely.
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And then tell me about your supplements in the morning.
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What supplements are you taking?
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Yeah.
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So, you know, I have a combination of different supplements that I found to be very effective for me.
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And it comes from years of measuring my data and knowing myself.
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And when I talk to patients, I always ask them, are you one of those people that don't wanna take any supplements because you don't believe that they work?
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Or are you one of those people like, I want everything Andrew Huberman and Brian Johnson is taking, and they take three baggies to work with them of supplements, right?
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I truly believe that the answer is very much in the middle.
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There's some certain basics that everyone needs to take, and then certain other ones that depending on
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how much you want to take, you can take, right?
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So the basics are always going to be my omegas, my vitamin D3, K2, my creatine, magnesium.
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To me, those are fundamentals and basics that everyone should have.
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And so I get my basics.
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Another thing about me, which is unique to, I think, half the individuals, is I don't like to take a lot of pills.
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And so I take pills.
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my basics in powder form.
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I use IM8, which is a powder packet that you can like put in your water.
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And they have two different powders.
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Actually, they have like a basics essentials and a longevity packet.
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I love that.
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It tastes great.
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So easy.
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Then I take from Momentus.
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I take their creatine because it's like the purest form.
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I love their creatine.
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I mix that in.
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I take a vitamin D3K2 on top of that as well because the powder doesn't get me to where I want to be.
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I want to be at like a level of about 80, my vitamin D. And so I take another momentous creatine.
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For my caffeine, I don't drink coffee anymore.
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I just drink mostly decaf first thing in the morning.
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I know you saw me drink coffee here.
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That's my podcast, Energy Boost.
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But I use this energy drink called Magic Mind.
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It's like a mushroom combination with a little bit of caffeine in it.
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And, yeah, I mean, I think those are the main ones I take.
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At nighttime, I do take, like, another magnesium supplement as well.
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You know, if I'm traveling time zones, I will do a small amount of melatonin a night just to get my sleep on the right time zone.
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But pretty simple.
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That's it.
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Take a handful of pills and my powders.
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Yeah.
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You know, it's so funny.
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In my book, those are the exact supplements I write about.
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Come on.
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Are you serious?
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The only one I added that you didn't mention is fiber.
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Yeah, I do fiber as well.
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Yes.
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00:12:41.767 --> 00:12:43.849
So I do fiber every morning.
224
00:12:44.269 --> 00:12:50.332
I do fiber and creatine every morning, and then I take my vitamin D later in the day and my omegas later in the day and magnesium before bed.
225
00:12:50.572 --> 00:12:51.733
That's so amazing.
226
00:12:51.773 --> 00:12:51.993
Yes.
227
00:12:52.553 --> 00:12:53.554
We're on the same wavelength.
228
00:12:53.574 --> 00:12:54.954
We're on the same wavelength, yeah.
229
00:12:55.114 --> 00:12:57.095
And then what's the makeup of your breakfast?
230
00:12:57.115 --> 00:13:01.738
Do you do the same breakfast every day, or do you sort of have just a kind of protocol?
231
00:13:02.220 --> 00:13:02.500
Yeah.
232
00:13:02.981 --> 00:13:04.742
For me, it just has to be super simple.
233
00:13:05.222 --> 00:13:08.565
I take eggs anyway, you know, with some avocado.
234
00:13:08.905 --> 00:13:12.548
And sometimes like, you know, like a piece of sourdough bread.
235
00:13:12.708 --> 00:13:15.630
And, you know, that's pretty much it.
236
00:13:15.811 --> 00:13:18.433
Every single morning is eggs anyway with something else.
237
00:13:18.553 --> 00:13:18.733
Yeah.
238
00:13:18.933 --> 00:13:19.113
Yeah.
239
00:13:19.593 --> 00:13:20.294
Well, I think it's good.
240
00:13:20.654 --> 00:13:22.376
Making it simple is really the key there.
241
00:13:22.396 --> 00:13:30.422
I think, you know, figure out like what you like to eat for breakfast and what fills the need like to get your fiber, to get your protein, to get your –
242
00:13:30.722 --> 00:13:33.164
you know, your nutrients that you need to get you going in the morning.
243
00:13:33.244 --> 00:13:34.865
And I think that's really important.
244
00:13:34.885 --> 00:13:35.906
And so for, you know.
245
00:13:36.086 --> 00:13:36.307
Yeah.
246
00:13:36.367 --> 00:13:37.588
I miss one thing about my fiber.
247
00:13:37.628 --> 00:13:39.949
I always mix it into a little cup of yogurt in the morning.
248
00:13:40.050 --> 00:13:40.170
Yeah.
249
00:13:40.190 --> 00:13:40.730
That's how I dig it.
250
00:13:40.750 --> 00:13:41.190
Yeah, yeah, yeah.
251
00:13:41.451 --> 00:13:41.591
Yeah.
252
00:13:41.611 --> 00:13:43.712
And like, you know, I'm not saying the way I do is right.
253
00:13:43.793 --> 00:13:44.733
It just works for me.
254
00:13:44.753 --> 00:13:44.933
Right.
255
00:13:44.953 --> 00:13:46.014
It's tasty.
256
00:13:46.114 --> 00:13:46.815
It's easy.
257
00:13:47.275 --> 00:13:48.656
It's fast.
258
00:13:48.897 --> 00:13:49.837
Like, this is like...
259
00:13:50.938 --> 00:13:58.548
makes it easy for me to accomplish this every single day, which is, once again, we keep referring back to habit formation, right?
260
00:13:58.928 --> 00:14:04.715
The less friction you can put between you accomplishing what you need to every day, the better.
261
00:14:05.116 --> 00:14:07.519
And so this is the least friction way for me to do it.
262
00:14:07.837 --> 00:14:09.638
Yeah, and I think that's so important, right?
263
00:14:09.678 --> 00:14:11.039
Because I also like powders.
264
00:14:11.079 --> 00:14:12.640
Like I don't like to take a lot of pills.
265
00:14:12.720 --> 00:14:19.543
And I think it's easy to make like some days when I don't have time for breakfast, I'll take a protein shake and I'll mix my fiber and my creatine in it and I'm good.
266
00:14:19.884 --> 00:14:21.244
You know, I'm ready to go for the morning.
267
00:14:21.344 --> 00:14:23.345
And then, you know, I have my other supplements in the evening.
268
00:14:23.405 --> 00:14:27.248
So I think it's useful to just have something that's your go-to that's easy to do.
269
00:14:28.508 --> 00:14:30.829
I think, you know, you have a very interesting story.
270
00:14:30.950 --> 00:14:35.832
So you actually trained as a trauma surgeon, worked as a trauma surgeon for years, and then sort of pivoted.
271
00:14:35.912 --> 00:14:37.053
So tell me that journey.
272
00:14:37.752 --> 00:14:38.312
Yeah, yeah.
273
00:14:38.332 --> 00:14:40.773
So I trained, you know, just like you, we did surgery residency.
274
00:14:40.933 --> 00:14:41.973
I love surgery.
275
00:14:42.053 --> 00:14:46.674
You know, it was so incredible and a privilege to be in people's bodies and operating on them.
276
00:14:46.734 --> 00:14:48.195
I consider it a massive privilege.
277
00:14:48.435 --> 00:14:51.375
But it's also very hard in the surges, right?
278
00:14:51.455 --> 00:14:55.576
Because you have to work at, you know, surgery starts at 6am, right?
279
00:14:55.616 --> 00:14:56.297
And so you're there.
280
00:14:57.257 --> 00:15:00.298
Surgery takes a lot longer than anticipated, almost every single time.
281
00:15:00.398 --> 00:15:01.638
Almost every single time.
282
00:15:01.678 --> 00:15:02.078
Exactly.
283
00:15:02.739 --> 00:15:04.540
So then you're there for 12, 14 hours.
284
00:15:05.080 --> 00:15:09.024
And then, you know, you're also, you can't just operate on someone and never see them again.
285
00:15:09.044 --> 00:15:10.165
You have seen them before and after.
286
00:15:10.185 --> 00:15:11.025
So then you have clinics.
287
00:15:11.546 --> 00:15:13.367
And so this really got to wear on me.
288
00:15:13.648 --> 00:15:28.780
And about 15 years ago, I found myself where it had worn on me both mentally and physically to the point where, like, I had multiple medical diagnoses from due to stress, poor diet, not sleeping and never exercising.
289
00:15:28.860 --> 00:15:29.180
Right.
290
00:15:29.501 --> 00:15:32.344
So what does this add up to in almost everybody?
291
00:15:32.844 --> 00:15:39.091
Metabolic disease, being overweight, overfat, under muscled and also hypertensive.
292
00:15:39.291 --> 00:15:39.552
Right.
293
00:15:39.672 --> 00:15:40.853
High cholesterol levels.
294
00:15:41.334 --> 00:15:42.134
The typical.
295
00:15:43.362 --> 00:15:45.024
American syndrome, I hate to say.
296
00:15:45.064 --> 00:15:47.607
Like I had totally fallen squarely into it.
297
00:15:48.288 --> 00:15:52.873
And it's so weird for me because I was super healthy during medical school and residency.
298
00:15:52.894 --> 00:15:54.135
Like I'd worked out all the time.
299
00:15:54.916 --> 00:15:57.399
And I remember checking blood tests back then to myself.
300
00:15:57.439 --> 00:15:58.240
Everything was perfect.
301
00:15:58.740 --> 00:16:00.402
And now everything was opposite of perfect.
302
00:16:01.003 --> 00:16:05.124
And so, you know, I just decided 15 years ago that I was gonna get healthy.
303
00:16:05.284 --> 00:16:09.266
And so I did what I told my patients to do.
304
00:16:09.386 --> 00:16:12.787
Like, you know, when we do surgery, we have to send them for medical clearances.
305
00:16:12.847 --> 00:16:18.588
So we send them to their doctor to get them cleared because if they're too unhealthy to do surgery, the doctor's gonna get them cleared.
306
00:16:19.309 --> 00:16:20.909
But here's the realization I had.
307
00:16:21.349 --> 00:16:26.991
A lot of those patients I sent back to their primary care doctor to get cleared for surgery and get healthy enough for surgery,
308
00:16:27.771 --> 00:16:28.532
They never came back.
309
00:16:28.672 --> 00:16:29.812
Like they just kind of disappeared.
310
00:16:29.953 --> 00:16:30.593
Yeah.
311
00:16:30.653 --> 00:16:30.973
Yeah.
312
00:16:31.574 --> 00:16:31.834
Right.
313
00:16:31.874 --> 00:16:33.295
And do you ever notice that in your practice?
314
00:16:33.335 --> 00:16:33.935
They can't get healthy.
315
00:16:33.955 --> 00:16:34.796
They can't get healthy.
316
00:16:34.956 --> 00:16:35.236
Right.
317
00:16:35.516 --> 00:16:42.341
You can't get healthy by piling on more medication, which is our typical Western model of how do we create health.
318
00:16:42.661 --> 00:16:43.342
That's not health.
319
00:16:43.362 --> 00:16:44.503
That's symptom management.
320
00:16:44.623 --> 00:16:45.123
Exactly.
321
00:16:45.243 --> 00:16:45.463
Yeah.
322
00:16:45.503 --> 00:16:46.284
Absolutely.
323
00:16:46.464 --> 00:16:47.105
So I did that.
324
00:16:47.245 --> 00:16:51.307
I went to my primary care doctor, which was a concierge medical doctor, and I said, hey, I need to get healthy.
325
00:16:51.327 --> 00:16:52.548
Like, this is not happening.
326
00:16:52.588 --> 00:16:53.489
This is really bad.
327
00:16:53.549 --> 00:16:54.449
I feel terrible.
328
00:16:54.790 --> 00:16:56.771
Oh, and had autoimmune disease develop as well.
329
00:16:57.051 --> 00:17:00.113
Yeah, they put me on methotrexate for this horrible autoimmune disease.
330
00:17:00.173 --> 00:17:01.014
Right, exactly.
331
00:17:01.934 --> 00:17:08.439
And so my concierge doctor wanted to put me on three more medications, another blood pressure medication.
332
00:17:08.459 --> 00:17:15.784
So I'd be on three blood pressure meds, methotrexate, and then Prozac because I was depressed about the whole situation I was in.
333
00:17:15.804 --> 00:17:19.087
Like very typical Western mentality.
334
00:17:19.307 --> 00:17:20.247
And then I was like –
335
00:17:21.428 --> 00:17:22.409
That's not health.
336
00:17:22.429 --> 00:17:27.615
Like now I know why no one ever came back for surgery after I sent them to their primary cares.
337
00:17:27.635 --> 00:17:29.497
Not all primary cares are like this, right?
338
00:17:29.898 --> 00:17:31.379
Obviously, there's some really good ones.
339
00:17:31.420 --> 00:17:36.185
But even my concierge doc only had like 30, 40 minutes with me and just gave me more meds.
340
00:17:36.530 --> 00:17:37.371
I mean, that's the problem.
341
00:17:37.391 --> 00:17:38.832
There's not enough time, right?
342
00:17:38.872 --> 00:17:43.957
Like the modern medical system doesn't give doctors enough time to even talk about prevention.
343
00:17:44.297 --> 00:17:48.060
And because, to be honest, they see patients who just don't do it, right?
344
00:17:48.100 --> 00:17:50.162
So then they're like, well, what's the point of talking about it?
345
00:17:50.363 --> 00:17:55.908
They treat every patient the same and say, well, most of my patients don't do dieted exercise, so I'm not even going to talk about it.
346
00:17:56.028 --> 00:17:56.648
Right, right.
347
00:17:56.688 --> 00:17:57.189
Exactly.
348
00:17:57.309 --> 00:17:57.749
Exactly.
349
00:17:58.089 --> 00:17:58.850
And I can see why.
350
00:17:58.930 --> 00:17:59.511
Because it's true.
351
00:17:59.531 --> 00:18:00.352
Because it took me...
352
00:18:01.092 --> 00:18:05.118
going to courses on nutrition, because I knew nutrition was a big part of my problem.
353
00:18:05.598 --> 00:18:10.825
I yo-yo dieted off of a thousand different diets for a decade, you know?
354
00:18:10.885 --> 00:18:12.608
And so I was like, I'm just going to learn about nutrition.
355
00:18:13.148 --> 00:18:17.294
And when I took a nutrition class, what I had learned is that...
356
00:18:18.355 --> 00:18:26.646
Really, you know, nutrition and metabolic health and hormonal health and inflammation are so intimately related.
357
00:18:27.007 --> 00:18:28.028
And I never realized that.
358
00:18:28.449 --> 00:18:30.131
No one teaches us that in medical school.
359
00:18:30.231 --> 00:18:31.433
No one even talks about that.
360
00:18:31.513 --> 00:18:32.915
Individual units separated, right?
361
00:18:32.935 --> 00:18:33.656
Exactly.
362
00:18:34.237 --> 00:18:35.278
I'm like, wait a minute.
363
00:18:36.219 --> 00:18:41.703
You're talking, you're taking every specialty and saying they really come down to these root causes.
364
00:18:42.264 --> 00:18:45.486
And I was having this discussion with a nutritionist sitting next to me in a class.
365
00:18:45.906 --> 00:18:47.688
And she's like, yeah, you're talking about functional medicine.
366
00:18:47.768 --> 00:18:48.808
I'm like, what do you mean function?
367
00:18:48.828 --> 00:18:49.309
What is that?
368
00:18:49.769 --> 00:18:50.990
And like, oh, yeah, functional medicine.
369
00:18:51.010 --> 00:18:53.091
It's like this whole new way of thinking about medicine.
370
00:18:53.792 --> 00:18:55.473
And so I researched it.
371
00:18:55.573 --> 00:18:57.295
I took some courses in functional medicine.
372
00:18:57.315 --> 00:18:59.116
And it was super eye-opening for me.
373
00:18:59.736 --> 00:19:07.780
that yes, I need to change my diet, but I also need to check my testosterone and my hormones, and I also need to look at my inflammatory markers, right?
374
00:19:08.101 --> 00:19:18.586
I also need to look at my hemoglobin A1C and understand that just because I'm at a 6.5 doesn't mean, or 6.4 doesn't mean that I'm healthy.
375
00:19:18.726 --> 00:19:20.067
That's not healthy, that's just like,
376
00:19:20.507 --> 00:19:21.908
barely diabetic, right?
377
00:19:22.168 --> 00:19:26.812
I hate these like, oh, 6.2 is okay, but 6.3 is, you know what I mean?
378
00:19:27.092 --> 00:19:28.754
It's not just like there's this cutoff.
379
00:19:28.774 --> 00:19:30.635
These are cuts we've made arbitrarily.
380
00:19:31.476 --> 00:19:33.598
To prescribe medications.
381
00:19:33.958 --> 00:19:38.702
You get metformin once you're at 6.5, but if you don't get it, if you're not, that kind of a thing.
382
00:19:39.502 --> 00:19:44.387
So then I learned so much in like a year and I got myself much better.
383
00:19:44.407 --> 00:19:46.108
It took me a couple of years, actually.
384
00:19:46.148 --> 00:19:49.392
But in a year, I turned around like 80 percent of it.
385
00:19:49.972 --> 00:19:51.954
I got off my hypertensive medications.
386
00:19:52.414 --> 00:19:55.197
I got off my diabetic medications.
387
00:19:55.317 --> 00:19:58.300
And most importantly, I got off the methotrexate.
388
00:19:58.800 --> 00:20:01.141
Which I told, I was told I was going to be on for the rest of my life.
389
00:20:01.281 --> 00:20:03.101
Yeah, because autoimmune diseases, right?
390
00:20:03.121 --> 00:20:03.881
That's what people think.
391
00:20:03.961 --> 00:20:04.501
Yeah, yeah.
392
00:20:04.841 --> 00:20:07.742
But it turns out autoimmune disease is reversible, you know?
393
00:20:08.362 --> 00:20:14.883
And look, like for the listeners of your podcast, like if you have an autoimmune disease, obviously work with a rheumatologist.
394
00:20:15.203 --> 00:20:19.024
But also think about getting yourself healthy, right?
395
00:20:19.304 --> 00:20:20.824
Don't just take yourself off medications.
396
00:20:20.844 --> 00:20:24.945
Get healthy first and then talk with your rheumatologist about can I now get off this medication?
397
00:20:24.965 --> 00:20:25.105
Yes.
398
00:20:25.325 --> 00:20:28.687
You might not be able to, but for me, it was game changing.
399
00:20:29.367 --> 00:20:34.030
And here's the magic that happened was I started telling my patients what I was doing.
400
00:20:34.050 --> 00:20:35.931
Because even my patient was like, Dr. Shaw, what's going on?
401
00:20:35.951 --> 00:20:36.872
You're like losing weight.
402
00:20:37.132 --> 00:20:37.892
You look great.
403
00:20:37.932 --> 00:20:39.233
You seem like you have energy.
404
00:20:39.513 --> 00:20:40.614
You were so grumpy before.
405
00:20:40.634 --> 00:20:42.335
You're not grumpy anymore.
406
00:20:42.655 --> 00:20:44.336
And I would tell them what I was doing.
407
00:20:44.416 --> 00:20:45.497
And they started doing it.
408
00:20:45.597 --> 00:20:47.278
And they actually started getting healthy.
409
00:20:47.838 --> 00:20:53.846
And then once they got healthy, they could do their surgeries or sometimes they didn't even need their surgeries anymore, which is awesome.
410
00:20:54.026 --> 00:20:54.186
Yes.
411
00:20:54.727 --> 00:20:57.009
And so it was a revelation.
412
00:20:57.029 --> 00:20:59.072
And that's kind of what changed my career path.
413
00:20:59.672 --> 00:21:00.753
I mean, it's so great.
414
00:21:01.474 --> 00:21:04.397
I think that it is so challenging.
415
00:21:04.437 --> 00:21:08.941
And in medicine, especially in surgery, our lifestyles are very stressful.
416
00:21:09.301 --> 00:21:09.782
It's interesting.
417
00:21:09.862 --> 00:21:11.704
I got diagnosed with breast cancer recently.
418
00:21:11.924 --> 00:21:19.051
And I found out that female physicians are at almost double the risk of the average population to get breast cancer.
419
00:21:19.471 --> 00:21:19.852
And I was...
420
00:21:20.212 --> 00:21:22.273
thinking about this and I was like, well, we don't sleep well.
421
00:21:22.714 --> 00:21:24.515
We have really stressful occupations.
422
00:21:25.375 --> 00:21:27.237
And I definitely think that plays a role.
423
00:21:27.617 --> 00:21:33.321
And I think that definitely in medicine, we are so busy taking care of everyone else that we often don't take care of ourselves.
424
00:21:33.341 --> 00:21:35.302
And that's why our patients look at us like, why should I listen to you?
425
00:21:35.362 --> 00:21:36.283
You don't look that healthy.
426
00:21:36.423 --> 00:21:41.406
And I really do feel like there's a space and a need for all of what you're doing.
427
00:21:41.767 --> 00:21:43.048
Yeah, I agree.
428
00:21:43.068 --> 00:21:46.711
And I think, you know, we talk about how the health care system is broken.
429
00:21:47.531 --> 00:21:58.740
It's broken in many ways, but it's definitely not broken as far as taking care of people with like cancer or people that have a heart attack or people that have trauma and end up in the emergency room.
430
00:21:59.541 --> 00:22:01.202
That system was built for that.
431
00:22:01.542 --> 00:22:01.822
Correct.
432
00:22:01.902 --> 00:22:06.027
Emergencies, end stage scenarios, complete disasters, right?
433
00:22:06.507 --> 00:22:09.670
Is broken in another way, which is it is not preventative.
434
00:22:10.191 --> 00:22:15.216
It is not focused on reversing chronic disease and getting you off medications, right?
435
00:22:15.296 --> 00:22:16.958
It's not focused on lifestyle.
436
00:22:17.578 --> 00:22:23.144
All of the things that we consider really what health is, is not our health care system.
437
00:22:23.355 --> 00:22:27.181
Well, it all goes back to the billing of how things are billed.
438
00:22:27.301 --> 00:22:32.189
Because you can't, as a physician, there's certain things you can bill for, and Medicare sort of sets the stage for that.
439
00:22:32.589 --> 00:22:34.071
And you can't bill for counseling.
440
00:22:34.172 --> 00:22:34.392
No.
441
00:22:34.692 --> 00:22:35.293
Do you know what I mean?
442
00:22:35.794 --> 00:22:37.497
It changes the level of your visit.
443
00:22:37.597 --> 00:22:38.658
And so it's-
444
00:22:39.159 --> 00:22:41.520
We're not incentivized, which is terrible.
445
00:22:41.580 --> 00:22:45.743
But at the end of the day, medicine is a for-profit model in the United States.
446
00:22:45.843 --> 00:22:47.984
And so it is really tragic.
447
00:22:48.384 --> 00:22:53.127
And also the people making these decisions are not doctors who actually take care of patients, right?
448
00:22:53.167 --> 00:22:56.829
So they are just forced to see a patient every 15 minutes.
449
00:22:56.930 --> 00:23:00.832
And you just really can't do much than say, hey, this is the pill that's going to help you in 15 minutes.
450
00:23:01.252 --> 00:23:01.452
Right.
451
00:23:01.773 --> 00:23:01.973
Right.
452
00:23:02.053 --> 00:23:02.553
Absolutely.
453
00:23:03.034 --> 00:23:03.895
It's really backwards.
454
00:23:03.935 --> 00:23:09.340
And I think, you know, so I started a new business called Next Health, which is our clinic system.
455
00:23:09.881 --> 00:23:14.145
And this is my way of kind of fixing the system is not to fix it.
456
00:23:14.205 --> 00:23:15.507
It's just to start a new system.
457
00:23:15.967 --> 00:23:21.533
I think what we're doing is creating a new system that is health focused, is focused on reversing chronic disease.
458
00:23:22.133 --> 00:23:25.594
And when you have a new system, you don't have to worry about fixing the old system.
459
00:23:25.974 --> 00:23:32.756
The hope is to unburden the old system to make it so that people use the old system less frequently.
460
00:23:32.776 --> 00:23:38.678
Because people are going to the old system to reverse chronic disease and not getting it.
461
00:23:39.078 --> 00:23:40.198
So there needs to be something new.
462
00:23:40.478 --> 00:23:41.159
Absolutely.
463
00:23:42.339 --> 00:23:53.968
So you obviously have this amazing health system available to your clients here and all the patients here, but not everyone has access to the funds to see someone like you or to join a membership or things like that.
464
00:23:54.428 --> 00:24:00.793
When someone is like, hey, look, I am dialed in, I'm doing the diet, I'm doing the exercise, I'm doing the stress management, I'm sleeping well.
465
00:24:01.153 --> 00:24:06.416
Now I want to sort of dip my toe into these sort of longevity practices.
466
00:24:06.797 --> 00:24:08.498
What is the biggest bang for your buck?
467
00:24:08.518 --> 00:24:14.141
And what is like what you would say is like this is probably the things you should have and then the things are nice to have.
468
00:24:14.381 --> 00:24:14.621
Yeah.
469
00:24:15.102 --> 00:24:20.165
I think the biggest and best thing that you can do is you can get a set of biomarkers done.
470
00:24:20.605 --> 00:24:21.446
OK.
471
00:24:21.626 --> 00:24:24.468
It's becoming incredibly less expensive to do this now.
472
00:24:24.548 --> 00:24:25.568
You can do it at home.
473
00:24:26.369 --> 00:24:28.270
You can go to a lab and get your blood test done.
474
00:24:29.010 --> 00:24:40.754
And what I really want to emphasize to people is that there are thousands of biomarkers out there, but it's probably about 15 or 20 of them that everyone should kind of know what they are and understand how to affect them.
475
00:24:40.914 --> 00:24:43.175
Now, it's more than just getting the numbers done.
476
00:24:43.395 --> 00:24:50.117
This is step one in you taking personal responsibility and knowledge over your own health journey.
477
00:24:51.157 --> 00:24:56.300
We were raised in a system where this was totally outsourced to your primary care doctor.
478
00:24:56.760 --> 00:24:57.581
You go to your doctor.
479
00:24:58.301 --> 00:25:00.202
They tell you what kind of labs you can get.
480
00:25:00.803 --> 00:25:02.604
And then you're at their mercy.
481
00:25:02.704 --> 00:25:04.104
Some of them might not check any labs.
482
00:25:04.124 --> 00:25:09.407
Some of them might check the most basic disease management labs to make sure you're not dying.
483
00:25:10.288 --> 00:25:15.551
Very few of them check markers that I recommend checking to understand what is your state of health.
484
00:25:16.111 --> 00:25:24.180
So I think it's more than just getting the numbers is admitting to yourself that you're not going to do that anymore and you're going to take personal responsibility.
485
00:25:24.820 --> 00:25:28.865
Now, these 15 biomarkers or 20 biomarkers are very readily available.
486
00:25:29.725 --> 00:25:37.033
We could talk about some of them if you like, but on my website, drsha.com slash biomarkers, there's a free PDF download.
487
00:25:37.914 --> 00:25:45.278
and that PDF will give you those markers, what they mean and why they're important and how to change them if you need to.
488
00:25:45.338 --> 00:25:45.538
Right.
489
00:25:45.938 --> 00:25:49.781
And we're going to aim for is the optimal levels, not the disease levels.
490
00:25:50.141 --> 00:25:50.941
Right.
491
00:25:50.961 --> 00:25:59.126
So these are biomarkers on metabolic health, inflammation, hormones, cardiovascular risk, and a couple of others like vitamin levels.
492
00:25:59.787 --> 00:26:02.088
And I think those make a massive difference.
493
00:26:02.500 --> 00:26:06.641
Yeah, I think there's really a lot of value in understanding your blood work.
494
00:26:06.681 --> 00:26:06.821
Right.
495
00:26:06.841 --> 00:26:12.562
I think you get sent a bunch of labs and then to be honest, sometimes you'll send it and the doctor will say, okay, everything's normal.
496
00:26:12.882 --> 00:26:13.182
That's it.
497
00:26:13.202 --> 00:26:13.602
Goodbye.
498
00:26:14.002 --> 00:26:16.002
And, and, you know, you may say, well, what about this?
499
00:26:16.022 --> 00:26:17.003
And they're gonna be like, oh, it's fine.
500
00:26:17.443 --> 00:26:18.723
You know, and that's all you're going to get.
501
00:26:18.743 --> 00:26:24.144
So I think understanding your values and your trend over time is extremely valuable.
502
00:26:25.064 --> 00:26:26.384
In terms of inflammation.
503
00:26:26.404 --> 00:26:28.525
So I think inflammation is like this big trigger word, right?
504
00:26:28.765 --> 00:26:30.045
Some inflammation is necessary.
505
00:26:30.065 --> 00:26:30.165
Yeah.
506
00:26:30.745 --> 00:26:33.946
So what should people be looking for when it comes to inflammation?
507
00:26:33.986 --> 00:26:35.846
What is actually negative inflammation?
508
00:26:36.106 --> 00:26:37.946
Yeah, you said it, the trend, right?
509
00:26:38.366 --> 00:26:45.148
So inflammation at one point in time doesn't really mean a lot unless it's like really, really high, right?
510
00:26:45.508 --> 00:26:56.789
However, if you're trending to where you're always inflamed and is getting worse over time, there's something going on in your system that you're not feeling or understanding or maybe you just normalized, right?
511
00:26:57.130 --> 00:26:59.590
I think a lot of people normalize how they feel.
512
00:27:00.250 --> 00:27:02.391
Inflammation shows up in many different ways.
513
00:27:02.811 --> 00:27:08.213
It could be bloating, it could be brain fog, it could be tired but wired all day long.
514
00:27:08.633 --> 00:27:12.474
It could even be like I can't get to bed or I wake up in the middle of the night.
515
00:27:12.814 --> 00:27:20.837
There's so many ways it can manifest itself and we normalize it and we blame it on stress or we blame it on just our lifestyle.
516
00:27:20.877 --> 00:27:23.018
But really there's something going on inside.
517
00:27:23.518 --> 00:27:25.178
So how do you know if you have inflammation?
518
00:27:25.218 --> 00:27:27.139
There's a couple biomarkers.
519
00:27:27.159 --> 00:27:31.100
The ones I like are HSCRP, highly sensitive C-reactive protein.
520
00:27:31.860 --> 00:27:34.441
That should be as close to zero as possible.
521
00:27:34.961 --> 00:27:38.162
But definitely if it's over one or two, there's a problem.
522
00:27:38.242 --> 00:27:39.342
There's something going on.
523
00:27:40.122 --> 00:27:41.342
Usually that's in your gut.
524
00:27:41.642 --> 00:27:44.043
Your gut is where 90% of your immune system lives.
525
00:27:44.603 --> 00:27:51.526
When your gut is being constantly exposed to toxins, it gets chronically activated, which means you have chronic inflammation.
526
00:27:52.267 --> 00:27:55.929
The second place inflammation can occur is in your oral cavity.
527
00:27:56.229 --> 00:27:56.429
Right.
528
00:27:56.469 --> 00:27:58.710
If you don't see the dentist enough and you don't get your teeth clean.
529
00:27:59.290 --> 00:28:03.212
But thirdly, just being metabolically unhealthy can also cause inflammation as well.
530
00:28:03.853 --> 00:28:07.136
And so I think inflammation is like one of those root causes I was talking about.
531
00:28:07.176 --> 00:28:13.502
Inflammation can lead to cardiovascular disease, neurodegenerative diseases like Alzheimer's, even cancer.
532
00:28:13.982 --> 00:28:19.668
So catching it early can precede a diagnosis by 10, 20 years.
533
00:28:20.068 --> 00:28:21.589
So why would you not want to know, right?
534
00:28:21.629 --> 00:28:24.252
So that's how I kind of think of inflammation.
535
00:28:24.272 --> 00:28:24.372
Yeah.
536
00:28:24.472 --> 00:28:27.494
It's interesting, CRP when we were training was like, oh, you ignore that.
537
00:28:27.754 --> 00:28:33.537
That's like a very nonspecific, but now this high sensitive CRP, they're even using it for cardiac markers.
538
00:28:33.817 --> 00:28:38.120
So I think there's definitely some value in understanding that, and we've come a long way.
539
00:28:38.549 --> 00:28:38.769
Yeah.
540
00:28:39.089 --> 00:28:39.669
We've come a long way.
541
00:28:39.689 --> 00:28:40.170
Yeah, you're right.
542
00:28:40.210 --> 00:28:42.971
In medicine, like you wouldn't even really order it when I went to medical school.
543
00:28:42.991 --> 00:28:43.651
It was like a room.
544
00:28:43.771 --> 00:28:46.072
It was a room for rheumatologic diseases.
545
00:28:46.112 --> 00:28:47.392
Yes, yes, exactly.
546
00:28:47.412 --> 00:28:48.933
Now we know it's tied to everything.
547
00:28:49.073 --> 00:28:49.313
Yeah.
548
00:28:50.033 --> 00:28:55.455
And, you know, the gut, we had a dentist on our podcast and it was actually very helpful because, I mean, it's obviously connected to your gut.
549
00:28:55.475 --> 00:29:04.438
But the oral microbiome is so important, like your dental health and all the inflammation that occurs in your mouth can affect everything, including your gut and your sexual health.
550
00:29:04.690 --> 00:29:10.413
Well, I mean, there's a huge tie-in also with poor oral health and your rate of development of Alzheimer's disease.
551
00:29:10.873 --> 00:29:17.977
So, you know, we know that if your mouth is chronically inflamed, that inflammation does translate into brain inflammation.
552
00:29:18.297 --> 00:29:18.898
Yeah.
553
00:29:18.938 --> 00:29:19.318
Yeah.
554
00:29:19.498 --> 00:29:20.038
It's scary.
555
00:29:20.319 --> 00:29:20.619
It is.
556
00:29:20.979 --> 00:29:21.679
It's scary.
557
00:29:21.959 --> 00:29:24.581
And the reason it's scary is most people don't know it's happening.
558
00:29:24.921 --> 00:29:25.041
Right.
559
00:29:25.081 --> 00:29:33.166
And so unless you get your blood tests and you understand them yourself, to your point, we were taught that HSCRP is something you don't measure.
560
00:29:33.186 --> 00:29:33.966
Right.
561
00:29:34.186 --> 00:29:38.049
And remember, most doctors that are out there practicing right now, they were taught when we were taught.
562
00:29:38.189 --> 00:29:38.349
Right.
563
00:29:38.389 --> 00:29:38.889
But guess what?
564
00:29:39.010 --> 00:29:44.513
I know for a fact in medical school right now, because I have friends that have kids in medical school, I talk to them.
565
00:29:44.734 --> 00:29:46.955
Do they get taught about inflammation in medical school?
566
00:29:47.496 --> 00:29:47.696
No.
567
00:29:47.836 --> 00:29:50.217
It's still not being taught as a root cause of disease.
568
00:29:51.118 --> 00:29:52.238
It's crazy.
569
00:29:52.318 --> 00:29:53.119
It's crazy.
570
00:29:54.079 --> 00:30:00.541
So if someone has some money, what are sort of the three highest yield things they should consider doing?
571
00:30:01.161 --> 00:30:04.402
Let's say their biomarkers come back with inflammation.
572
00:30:05.022 --> 00:30:06.643
What can they do to improve that?
573
00:30:07.727 --> 00:30:08.228
Great question.
574
00:30:08.248 --> 00:30:13.173
Okay, I would say number one, spend your money on good whole food, right?
575
00:30:13.493 --> 00:30:16.016
Let's stop eating processed food and packaging.
576
00:30:16.516 --> 00:30:27.448
Let's make sure that we get to the point where we are focused on nutrient-dense vegetables and protein, good sources of protein.
577
00:30:28.068 --> 00:30:35.991
And spend your money on good food that comes from organic supermarkets, preferably, but definitely not from like the fast food restaurants and the packaging aisles.
578
00:30:36.051 --> 00:30:36.271
Yeah.
579
00:30:36.351 --> 00:30:39.773
And if you don't know how to cook it, like if you have the money, hire a chef.
580
00:30:39.813 --> 00:30:43.374
I mean, it's actually become very affordable to like get catering.
581
00:30:43.794 --> 00:30:46.355
That is like someone comes to your house and like cooks for the week.
582
00:30:46.435 --> 00:30:47.676
Meal delivery services.
583
00:30:47.696 --> 00:30:47.996
Yeah.
584
00:30:48.036 --> 00:30:51.877
Like there's at this point in time, they've made so many options for us.
585
00:30:52.057 --> 00:30:53.038
Yeah, absolutely.
586
00:30:54.319 --> 00:30:59.586
Secondly, I would say spend your money on getting a trainer at the gym.
587
00:31:00.567 --> 00:31:08.237
Or if you can't get to the gym or go to, you know, for any reason, get yourself some sort of setup at home where you can work out.
588
00:31:08.658 --> 00:31:11.462
You have to reduce the friction between you and exercise.
589
00:31:12.182 --> 00:31:22.324
And I think, you know, whether it's a treadmill, whether it's just a set of weights, if it's at your home because you can't go to the gym, then it's going to you're much more likely to utilize it.
590
00:31:22.344 --> 00:31:23.484
This is true for me.
591
00:31:23.644 --> 00:31:23.924
Right.
592
00:31:24.985 --> 00:31:35.467
And if you do go to the gym, I see so many people at the gym that just wander around aimlessly or they don't know, like, what is the right routine for them or they're doing something wrong that could injure them.
593
00:31:41.988 --> 00:31:54.637
preferably one that has some training and longevity and they understand like how to train for longevity, not necessarily training for like a sport or training for a marathon, right?
594
00:31:54.717 --> 00:31:56.558
It's a different workout almost, right?
595
00:31:56.878 --> 00:32:09.886
But even if you if like so for me, I when I first started, I joined like a virtual sort of program where I would like take videos of me lifting and send it to my trainer because I don't have time to like go with a specific trainer at a specific time.
596
00:32:10.186 --> 00:32:12.728
And so that gave me enough to say, OK, this is what I need to do.
597
00:32:13.048 --> 00:32:15.429
And now you can like go on AI and be like, hey, I want to train this.
598
00:32:15.810 --> 00:32:17.310
Help me make my plan.
599
00:32:17.431 --> 00:32:19.772
Or you just download a free app and it'll help you do that.
600
00:32:19.792 --> 00:32:21.333
You can get so many options.
601
00:32:22.273 --> 00:32:32.379
But I think if you don't have access to those things, like, again, put it into AI and say, hey, I want to train for longevity with muscle health and cardiovascular health, and you'll get something reasonable.
602
00:32:32.440 --> 00:32:32.840
You will.
603
00:32:33.040 --> 00:32:33.700
Absolutely.
604
00:32:34.040 --> 00:32:39.264
AI is very helpful in creating a workout routine based on what your desires are.
605
00:32:40.064 --> 00:32:43.748
And then lastly, I would say is invest in some sort of wearable technology.
606
00:32:44.508 --> 00:32:45.389
I wear a Whoop band.
607
00:32:45.429 --> 00:32:46.610
I used to wear an Oura ring.
608
00:32:47.251 --> 00:32:48.092
There's Fitbits.
609
00:32:48.172 --> 00:32:49.033
There's Apple watches.
610
00:32:49.053 --> 00:32:50.995
There's all sorts of different things available.
611
00:32:51.375 --> 00:32:54.498
I like mine to not have a screen on it, so I'm not distracted by it.
612
00:32:54.538 --> 00:32:55.959
I'm not overwhelmed with the data.
613
00:32:56.440 --> 00:33:01.505
But I think collecting the data and looking at trends over time is what's really important.
614
00:33:01.905 --> 00:33:05.769
Number one, it helps avoid the dating anxiety of like waking up, bad sleep score.
615
00:33:05.789 --> 00:33:07.111
Oh, my day is going to suck.
616
00:33:07.391 --> 00:33:10.294
You know, I don't look at my sleep score day to day at all.
617
00:33:10.694 --> 00:33:15.259
What I do instead is once a week, I'll look at my trend for the week.
618
00:33:15.519 --> 00:33:16.440
I'll see what affected it.
619
00:33:16.901 --> 00:33:18.422
And then once every six weeks.
620
00:33:19.183 --> 00:33:26.430
I'll sit down with a practitioner and we'll look at everything together in the context of what's going on with my blood work and my habits and all of that.
621
00:33:26.470 --> 00:33:29.673
And so I think some level of data collection is a good idea.
622
00:33:29.693 --> 00:33:33.617
And if you're one of those people that just like it's too much data, I don't want to do it.
623
00:33:33.777 --> 00:33:34.197
I get it.
624
00:33:34.818 --> 00:33:36.259
You don't have to look at it yourself.
625
00:33:36.359 --> 00:33:42.205
Look at it with some health coach, nutritionist, trainer that can help kind of like you get in the right place.
626
00:33:42.465 --> 00:33:45.707
Yeah, I think like it's obvious when you sleep badly and you're like, oh, I don't want to look at it.
627
00:33:46.507 --> 00:33:47.948
I slept for like five hours last night.
628
00:33:47.968 --> 00:33:48.508
Not great.
629
00:33:49.169 --> 00:33:51.950
But I think, you know, sometimes it's like, oh, I feel really good.
630
00:33:51.990 --> 00:33:54.852
Let me look at my markers and see what made me feel good.
631
00:33:54.872 --> 00:33:56.333
Like maybe there was something that happened.
632
00:33:56.353 --> 00:33:59.694
Maybe I actually rested the day before and it made a difference.
633
00:33:59.754 --> 00:34:00.035
Right.
634
00:34:00.055 --> 00:34:00.715
Things like that.
635
00:34:00.735 --> 00:34:02.876
But I think you don't necessarily pay attention to.
636
00:34:03.076 --> 00:34:03.356
Right.
637
00:34:03.416 --> 00:34:04.057
Exactly.
638
00:34:04.077 --> 00:34:04.417
Yeah.
639
00:34:05.458 --> 00:34:08.460
And sleep is, you know, I think one of the pillars of longevity.
640
00:34:08.841 --> 00:34:10.762
But a lot of people are like, I'll sleep when I'm dead.
641
00:34:11.723 --> 00:34:19.970
How do you work with your patients on like, how can we work through like chronic sleep deprivation and improving that and prioritizing sleep?
642
00:34:20.900 --> 00:34:26.363
Yeah, I think, you know, number one is breaking through that mindset of I'll sleep when I'm dead, right?
643
00:34:26.403 --> 00:34:32.367
I think most people now, you know, we've been hearing a lot about sleep in the last five, eight years.
644
00:34:32.427 --> 00:34:36.209
And I think most people understand that that's probably not true, right?
645
00:34:36.269 --> 00:34:41.392
And however, I will say the younger generation still kind of believes that, like people in college and in their 20s.
646
00:34:41.872 --> 00:34:46.035
And I think, but people are learning now about the importance of sleep.
647
00:34:47.235 --> 00:34:51.276
The I sleep when I'm dead is like, yeah, you're going to be dead a lot sooner if you don't sleep well, right?
648
00:34:51.336 --> 00:34:52.436
So, yeah.
649
00:34:52.496 --> 00:35:01.739
And then I think secondly is understanding that most of sleep is really getting your sleep routine and your sleep environment right, right?
650
00:35:01.779 --> 00:35:06.540
And so getting your sleep environment right, it just takes one swoop in your bedroom, right?
651
00:35:06.560 --> 00:35:07.040
You just got to...
652
00:35:07.420 --> 00:35:09.602
Get a good air purifier in your room.
653
00:35:09.702 --> 00:35:11.444
It's incredibly important for sleep.
654
00:35:11.624 --> 00:35:13.806
Secondly is make sure it's cooled down.
655
00:35:14.306 --> 00:35:23.915
If you have trouble with your significant other finding the right temperature, there's great mattress pads available now that can cool you individually.
656
00:35:24.435 --> 00:35:25.796
Thirdly is making sure it's quiet.
657
00:35:25.876 --> 00:35:27.057
Fourth is there's no light.
658
00:35:27.177 --> 00:35:28.738
Five, there's no cell phone in the room.
659
00:35:29.159 --> 00:35:31.380
And then there's other things you can do to go down the rabbit hole further.
660
00:35:31.400 --> 00:35:37.385
I would say sixth is really important, making sure your mattress and pillow are fairly new and comfortable for you, right?
661
00:35:37.725 --> 00:35:41.848
I think you do those things, that's a massive improvement in your sleep, right?
662
00:35:42.408 --> 00:35:43.749
And then last is routine.
663
00:35:43.769 --> 00:35:49.390
And the critical thing about routine is going to sleep at the same time every single night no matter what.
664
00:35:49.510 --> 00:35:49.731
Right?
665
00:35:49.751 --> 00:35:49.931
Yeah.
666
00:35:50.791 --> 00:35:58.273
And if you struggle with that, at least waking up at the same time every day because then your body gets tired around the same time every day.
667
00:35:58.333 --> 00:35:58.514
Right.
668
00:35:58.554 --> 00:35:58.934
Exactly.
669
00:35:58.974 --> 00:36:02.175
And your brain sort of starts making all the changes it needs to make.
670
00:36:02.335 --> 00:36:02.595
Yeah.
671
00:36:02.955 --> 00:36:07.499
And I do want to say one more thing about that is like getting your bedroom right is not that hard.
672
00:36:07.519 --> 00:36:12.684
Like it's just like you just got to put some effort towards it one time and it'll be right for a long time.
673
00:36:13.865 --> 00:36:19.750
I hate to say this, but I think it's not that hard to get your routine right either.
674
00:36:19.870 --> 00:36:20.111
Right.
675
00:36:20.151 --> 00:36:22.753
And I know people will be like, oh, speak for yourself.
676
00:36:22.833 --> 00:36:27.998
You know, I have young kids at home and I have these challenges, but I have young kids at home, too.
677
00:36:28.098 --> 00:36:28.338
Right.
678
00:36:28.458 --> 00:36:28.578
But.
679
00:36:29.739 --> 00:36:37.125
If you look at the routine not just being your routine but a family routine, it can be beneficial to everybody in your family, right?
680
00:36:37.185 --> 00:36:40.828
So I think just putting some effort towards it is really important.
681
00:36:41.215 --> 00:36:49.704
Yeah, and the other thing I would add is if you may have sleep apnea, so if you're a snorer, if you have a larger neck circumference, get evaluated for sleep apnea.
682
00:36:49.724 --> 00:36:53.969
I think it's completely underdiagnosed, and it can transform your sleep.
683
00:36:53.989 --> 00:36:54.750
Absolutely.
684
00:36:54.990 --> 00:36:57.132
And a lot of other health markers if you get it treated.
685
00:36:57.433 --> 00:36:57.993
Absolutely.
686
00:36:58.193 --> 00:36:59.595
Yeah, yeah.
687
00:37:00.196 --> 00:37:02.278
If someone asks you, like, hey, what are –
688
00:37:02.848 --> 00:37:13.581
the things you've talked about, like whole foods and generally exercise, but are there certain things that you think are like really helpful in terms of foods and exercise that you think everyone should incorporate to some degree?
689
00:37:14.493 --> 00:37:14.753
Yes.
690
00:37:14.913 --> 00:37:15.233
Okay.
691
00:37:15.253 --> 00:37:17.854
So I think on food, we already talked about what to eat.
692
00:37:17.894 --> 00:37:19.134
I think it's pretty intuitive to people.
693
00:37:19.154 --> 00:37:20.734
They should be eating vegetables and protein, right?
694
00:37:20.754 --> 00:37:30.096
I think most people know that, but what people kind of miss is what's just as important in my opinion is the order in which you sequence your meal.
695
00:37:31.476 --> 00:37:37.658
In my opinion, the best sequence is fiber, vegetables first, protein second.
696
00:37:37.718 --> 00:37:39.258
I know a lot of people like protein first,
697
00:37:39.838 --> 00:37:41.721
I like protein second, but a close second.
698
00:37:42.321 --> 00:37:45.866
And then the carbohydrates are the last thing you eat on your plate.
699
00:37:46.126 --> 00:37:47.728
Okay.
700
00:37:47.748 --> 00:37:50.051
So when the bread comes, send it back.
701
00:37:50.131 --> 00:37:51.532
When the chips come, send it back.
702
00:37:51.953 --> 00:37:54.156
Instead, order something off the vegetable sides.
703
00:37:54.796 --> 00:37:56.118
Throw that in your system first.
704
00:37:56.495 --> 00:37:56.735
Right.
705
00:37:57.416 --> 00:38:00.119
Secondly, get the well source of protein in.
706
00:38:00.139 --> 00:38:05.064
And by the time you get through that, you're going to be, number one, more full.
707
00:38:05.104 --> 00:38:08.849
So you're not going to need a lot of like low nutrient density carbohydrate.
708
00:38:09.649 --> 00:38:14.355
But secondly, the fiber has slowed down the absorption of sugar.
709
00:38:15.115 --> 00:38:18.098
And everything else is moving slower through your gut.
710
00:38:18.559 --> 00:38:21.221
So your gut bacteria have time to eat.
711
00:38:21.682 --> 00:38:26.546
Your brain gets a chance to catch up with the amount that you've eaten.
712
00:38:27.888 --> 00:38:29.509
And you take less calories.
713
00:38:29.609 --> 00:38:32.973
And the calories you already put into you are nutrient dense.
714
00:38:33.513 --> 00:38:36.336
It's transformative just to do that one thing.
715
00:38:36.676 --> 00:38:36.977
Absolutely.
716
00:38:36.997 --> 00:38:39.620
And when you're hungry and you put vegetables in front of you, you'll eat them.
717
00:38:39.701 --> 00:38:46.110
So like if you have picky eaters, like for my kids, we'll try to just put the vegetables in front first and they'll eat those because they're hungry.
718
00:38:46.190 --> 00:38:48.934
And then they'll be like, oh yeah, I still want the other food, but they'll eat less of it.
719
00:38:49.148 --> 00:38:49.348
Yeah.
720
00:38:49.808 --> 00:38:54.650
My kids are now so used to going straight to the sides menu instead of the appetizer menu.
721
00:38:55.111 --> 00:39:05.375
The appetizers are there to keep you hungry, you know, and the sides menu, which is the vegetables, they taste great when they come out first because you're so hungry, to your point.
722
00:39:05.555 --> 00:39:05.835
Right.
723
00:39:06.075 --> 00:39:06.316
Right.
724
00:39:06.336 --> 00:39:06.996
They really do.
725
00:39:07.376 --> 00:39:10.357
And then certain exercises that you think everyone should include.
726
00:39:10.918 --> 00:39:11.438
Yeah.
727
00:39:11.558 --> 00:39:11.758
So.
728
00:39:12.860 --> 00:39:21.525
I also think exercise, analogous to food, is the order in which you put your exercise, especially after you hit the age of 40.
729
00:39:21.545 --> 00:39:25.387
I think you have to start with strength training because that's critically important.
730
00:39:26.208 --> 00:39:33.692
Having a good strengthening routine where you're really reaching for your one rep max on all your sets is critical.
731
00:39:34.012 --> 00:39:35.913
That also improves your VO2 max.
732
00:39:36.133 --> 00:39:39.535
I think that a lot of us don't have a lot of time to spend in the gym.
733
00:39:40.115 --> 00:39:44.577
And what time we do have, sometimes we're trying to rush through all the different kinds of workouts.
734
00:39:44.997 --> 00:39:59.683
But if you can get that strength training routine in first and use like more full body exercises and more functional movements, like pushing the sled or doing pull ups and stuff like that, rather than isolation machines, you'll accomplish a lot in a little bit of time.
735
00:40:00.203 --> 00:40:04.025
What also happens when we go to the gym is, you know, we start off with the best intentions and, you know,
736
00:40:04.645 --> 00:40:07.807
As we get through some of our workout, we start slowing down.
737
00:40:07.827 --> 00:40:08.927
It gets really tempting.
738
00:40:08.947 --> 00:40:09.767
And then we run out of time.
739
00:40:09.787 --> 00:40:10.848
We're like, I gotta get out of here.
740
00:40:11.168 --> 00:40:18.231
And then you end up doing whatever's last in your workout, you end up doing it least frequently, unfortunately.
741
00:40:18.351 --> 00:40:19.412
It's just human nature.
742
00:40:19.872 --> 00:40:22.493
And so I always save my cardio to the end.
743
00:40:22.573 --> 00:40:24.194
And my cardio is quick.
744
00:40:24.254 --> 00:40:24.914
I do sprints.
745
00:40:25.835 --> 00:40:30.517
And then I try to prioritize getting a lot of walks in during the week.
746
00:40:31.417 --> 00:40:32.698
as much as possible.
747
00:40:33.038 --> 00:40:35.460
And that builds cardio over time.
748
00:40:35.480 --> 00:40:37.501
Yeah, so that's what I think.
749
00:40:37.601 --> 00:40:42.624
Strength training, mobility, functional movements is critical in doing that first in your routine.
750
00:40:42.644 --> 00:40:46.126
Yeah, and I think also if you have a day where you just phone it in, that's okay.
751
00:40:46.186 --> 00:40:47.466
Don't beat yourself up over it.
752
00:40:47.546 --> 00:40:48.907
You went, you did something.
753
00:40:49.968 --> 00:40:51.368
Something is better than nothing.
754
00:40:51.489 --> 00:40:51.949
Absolutely.
755
00:40:51.969 --> 00:40:55.411
And so if you're there and you did the chest press and you're like, I'm tired now, okay,
756
00:40:56.071 --> 00:40:57.292
You know, you did at least you did that.
757
00:40:57.392 --> 00:40:58.792
Like, I don't beat yourself up.
758
00:40:58.812 --> 00:41:04.815
I think there's, you know, there are stories of like bodybuilders who would just throughout the day, like, you know, go and do a couple exercises here and there.
759
00:41:04.875 --> 00:41:06.516
And, you know, they just keep it going.
760
00:41:06.536 --> 00:41:07.396
They would do something.
761
00:41:07.436 --> 00:41:09.577
And so I think something is better than nothing.
762
00:41:09.617 --> 00:41:13.919
But I love that idea of, you know, prioritizing first the big compound movements.
763
00:41:13.999 --> 00:41:20.682
And then and then I love doing like a very concerted, difficult cardio because it's like I can do anything for seven minutes.
764
00:41:20.742 --> 00:41:20.902
Right.
765
00:41:20.922 --> 00:41:22.303
Or I can do anything for 10 minutes.
766
00:41:22.563 --> 00:41:24.744
Like so you can't give yourself an excuse.
767
00:41:24.904 --> 00:41:25.584
Exactly.
768
00:41:25.624 --> 00:41:33.889
And I think that's critical because I do sprint routines, sprint interval training, and it only takes me seven minutes.
769
00:41:33.969 --> 00:41:37.031
And I've got a really good cardio workout done by that.
770
00:41:37.091 --> 00:41:39.312
Sometimes I'll do like an incline instead.
771
00:41:39.793 --> 00:41:47.857
But I think where people kind of like get themselves into trouble with their exercise routine is that they plan an hour at the gym, right?
772
00:41:47.897 --> 00:41:48.318
And I think...
773
00:41:49.378 --> 00:41:53.521
It's really hard for most people to find an hour to go to the gym three or four times a week.
774
00:41:53.541 --> 00:41:55.982
And then you end up giving up because you can't spend an hour at the gym.
775
00:41:56.363 --> 00:42:00.265
Instead, I say to people, have a 30-minute gym routine.
776
00:42:00.345 --> 00:42:02.386
And then if you get more in, that's fantastic.
777
00:42:02.426 --> 00:42:05.388
But at least have a 30-minute, three-times-a-week gym routine.
778
00:42:05.648 --> 00:42:08.170
And that's achievable for most.
779
00:42:08.230 --> 00:42:10.211
If it's not three times a week, even two times a week.
780
00:42:10.872 --> 00:42:12.693
And then you set yourself up for success.
781
00:42:12.713 --> 00:42:12.833
Yeah.
782
00:42:12.913 --> 00:42:16.135
And like you said, if it has to be at home, like you can use your body weight.
783
00:42:16.215 --> 00:42:18.576
You can buy a very cheap set of bands.
784
00:42:18.616 --> 00:42:24.839
You can whatever you like, but you can get something easily at home, like an adjustable dumbbell or kettlebells.
785
00:42:24.879 --> 00:42:26.940
And you can get a pretty good workout.
786
00:42:27.161 --> 00:42:28.041
Absolutely.
787
00:42:28.061 --> 00:42:31.603
Yeah, those adjustable dumbbells and kettlebells are pretty cool.
788
00:42:31.783 --> 00:42:32.083
Yeah.
789
00:42:32.123 --> 00:42:33.905
And they're I mean, they're they're useful.
790
00:42:34.086 --> 00:42:36.008
I'm like, you can get them shipped to your house the next day.
791
00:42:38.170 --> 00:42:41.594
So what about the person who's listening who is like, I'm pretty healthy.
792
00:42:41.734 --> 00:42:43.116
I want to be proactive.
793
00:42:44.457 --> 00:42:47.881
What does that look like for that person when they come in to see you?
794
00:42:48.371 --> 00:42:51.433
Yeah, so I believe in what I call hyper-preventative medicine.
795
00:42:51.533 --> 00:42:53.534
So we add medicine right now.
796
00:42:53.614 --> 00:42:55.495
You know, we talk a lot about preventative medicine.
797
00:42:55.916 --> 00:42:58.377
It means get your mammograms, get your colonoscopy.
798
00:42:58.858 --> 00:43:03.540
It means do a skin cancer check once a year, check a PSA level.
799
00:43:03.881 --> 00:43:07.363
There are four or five things that we do with preventative medicine pretty well, right?
800
00:43:08.003 --> 00:43:12.567
Those are four or five things out of 50 or 60 things that we should be doing.
801
00:43:12.667 --> 00:43:12.907
Right.
802
00:43:13.308 --> 00:43:21.675
And the other 50 or 60 things are not done because at a population level, it would be extremely expensive to do all those things.
803
00:43:21.895 --> 00:43:22.075
Right.
804
00:43:22.275 --> 00:43:27.560
However, as an individual, you can consider doing some of these things yourself and you might have to pay out of pocket.
805
00:43:28.040 --> 00:43:36.863
But I'm a huge believer in, I look at the top 10 reasons that humans will die on the CDC's website.
806
00:43:36.883 --> 00:43:37.683
I look at this every year.
807
00:43:38.104 --> 00:43:43.045
If you look up CDC reasons you're gonna die on Google, you'll see the top 10 list.
808
00:43:43.105 --> 00:43:45.246
Number one is always cardiovascular disease, right?
809
00:43:45.746 --> 00:43:49.167
Okay, so what are we doing for cardiovascular disease in regular medicine right now?
810
00:43:49.207 --> 00:43:50.368
We're checking cholesterol levels.
811
00:43:50.728 --> 00:43:56.870
We're checking LDL, HDL, and we're trying to predict or guess as to what is your risk.
812
00:43:57.470 --> 00:44:03.755
And, you know, most doctors will guess if your LDL is high, you need to be on a statin, and therefore there's risk reduction.
813
00:44:04.095 --> 00:44:07.398
But you're still guessing because you don't know what's really going on in your heart.
814
00:44:08.138 --> 00:44:11.341
And what I would say to people is that's preventative medicine.
815
00:44:11.841 --> 00:44:18.506
Hyperpreventative medicine is instead looking at ApoB, which is a marker of all of the bad forms of cholesterol.
816
00:44:18.926 --> 00:44:19.887
It's a critical marker.
817
00:44:19.987 --> 00:44:21.068
It's much better than LDL.
818
00:44:21.088 --> 00:44:21.288
Yeah.
819
00:44:21.768 --> 00:44:27.549
Secondly, is looking to LP little a and making sure that that is not high and you have a genetically high risk.
820
00:44:27.589 --> 00:44:29.250
That's missed in most cholesterol panels.
821
00:44:29.610 --> 00:44:32.431
But thirdly, and most importantly, is getting a scan of your heart.
822
00:44:32.831 --> 00:44:34.611
So I'm a huge believer in calcium scores.
823
00:44:36.051 --> 00:44:37.852
They're a quick radiology test.
824
00:44:38.692 --> 00:44:40.492
You can do it in like 15 minutes.
825
00:44:40.552 --> 00:44:42.073
It's $150 out of your pocket.
826
00:44:42.113 --> 00:44:43.653
Insurances usually don't pay for it.
827
00:44:44.173 --> 00:44:46.254
But it tells you if you have plaque developing.
828
00:44:46.294 --> 00:44:51.015
And I can't tell you the number of people life saved because of this test, right?
829
00:44:51.115 --> 00:44:51.335
Yes.
830
00:44:51.795 --> 00:44:55.518
I think the only thing I would say is if it's zero, it doesn't mean you're out of the risk.
831
00:44:55.818 --> 00:44:57.339
So yes, it's a great test.
832
00:44:57.379 --> 00:44:59.460
But even if it's zero, it doesn't mean you have no risk.
833
00:44:59.560 --> 00:45:01.942
So I think it's really important to look at that.
834
00:45:01.982 --> 00:45:08.866
And then I actually, my primary care told me that doing an angiogram, he found actually more disease than a calcium score.
835
00:45:08.886 --> 00:45:12.148
Now, that's not based on like guidelines or anything.
836
00:45:12.188 --> 00:45:14.890
But he had told me that that was an interesting thing to think about.
837
00:45:14.910 --> 00:45:15.010
Yeah.
838
00:45:15.130 --> 00:45:21.933
Yeah, but what I do now for all my patients is if they're at any high risk, I actually get what's called a clearly scan.
839
00:45:22.133 --> 00:45:22.394
Okay.
840
00:45:22.494 --> 00:45:24.875
A clearly is a CT angiogram.
841
00:45:24.895 --> 00:45:29.777
So it's not an angiogram like where they inject dye into your veins and make a thing to your heart.
842
00:45:29.797 --> 00:45:31.198
It's a CAT scan angiogram.
843
00:45:31.218 --> 00:45:32.218
Yeah, that's what he's talking about.
844
00:45:32.338 --> 00:45:33.159
Yes, yes, yes.
845
00:45:33.499 --> 00:45:34.459
And clearly is AI.
846
00:45:35.800 --> 00:45:58.802
you use to interpret the data it actually lays out all your blood vessels for you all four major cardiac vessels and so as you soft and hard plaque right and so this is the this is the the um cadillac of the testing i would say yeah i just had mine done last week actually so yeah it's i do it once every three or four years just to make sure you know being indian we're at much higher risk
847
00:45:59.663 --> 00:46:01.924
Um, and then, um, yeah.
848
00:46:01.944 --> 00:46:05.186
And so, so that's like something also you should talk to your doctor about clearly scans.
849
00:46:05.226 --> 00:46:05.466
Yeah.
850
00:46:05.486 --> 00:46:05.706
Yeah.
851
00:46:06.546 --> 00:46:11.629
Uh, one of the questions that kept coming up when I told my audience, I was going to interview you was, can you reverse age?
852
00:46:12.769 --> 00:46:17.472
So, you know, there's all these things like, let me guess your age and are you younger than stated age?
853
00:46:17.492 --> 00:46:18.532
Are you going backwards?
854
00:46:18.652 --> 00:46:19.392
Is that real?
855
00:46:19.933 --> 00:46:22.394
And you know, what markers are they using to determine your age?
856
00:46:22.434 --> 00:46:22.614
Yeah.
857
00:46:22.934 --> 00:46:24.776
It's a great question, so let's unpack that a little bit.
858
00:46:25.176 --> 00:46:42.112
You have chronological age, which is your birthday, and then you have biological age, which is looking at your data points and comparing you to all of the individuals in your chronological age group versus individuals in older and younger age groups
859
00:46:42.852 --> 00:46:44.893
where does your markers fit, right?
860
00:46:44.933 --> 00:46:46.454
And now you can do this with blood tests.
861
00:46:47.215 --> 00:46:54.538
You can do this with even like measurements of like your VO2 max or your strength, like using a grip dynamometer.
862
00:46:55.399 --> 00:47:07.625
And I can say, okay, like for you, Dr. Malik, your chronological age is this, but using the grip test, your biological age is actually five years younger.
863
00:47:07.785 --> 00:47:08.586
That's awesome.
864
00:47:08.986 --> 00:47:10.327
But that's only for that one measurement.
865
00:47:10.507 --> 00:47:10.787
Yes, exactly.
866
00:47:10.967 --> 00:47:18.832
Because then we can look at your blood test and then we can be like, oh, like you're older than your chronological age here as well.
867
00:47:19.492 --> 00:47:29.318
So the reason I say all of that is because it's a little bit of just statistical analysis and statistical comparison of your biological age, your chronological age.
868
00:47:29.858 --> 00:47:37.500
Now, if you were to find out that your grip strength was five years older than your chronological age, what are you going to do?
869
00:47:37.520 --> 00:47:43.581
You're going to go to the gym, you're going to start lifting weights, you're going to start basically exercising more.
870
00:47:44.021 --> 00:47:47.502
And then what happens in like six months is your grip strength will get stronger.
871
00:47:48.002 --> 00:47:52.143
And now we've reversed your biological age as far as your grip strength is concerned.
872
00:47:52.163 --> 00:47:52.403
Got it.
873
00:47:52.603 --> 00:47:53.403
Same with your blood work.
874
00:47:53.423 --> 00:47:58.185
We can improve your blood work by eating less carbohydrates and walking after meals.
875
00:47:58.205 --> 00:48:02.087
And then your hemoglobin A1C goes out and your ApoB goes out and we reversed you, right?
876
00:48:02.367 --> 00:48:06.988
So it's only possible in that statistical analysis kind of a way.
877
00:48:07.529 --> 00:48:08.729
There is no supplement.
878
00:48:08.789 --> 00:48:15.612
There's no injection that can like literally take your cells from this age to this age just with like one treatment.
879
00:48:15.632 --> 00:48:16.692
That's not out yet.
880
00:48:17.172 --> 00:48:18.033
Yes, not yet.
881
00:48:18.173 --> 00:48:18.493
Yes.
882
00:48:19.093 --> 00:48:26.577
And I think the other thing is they're looking, a lot of the, some of these things are looking at like epigenetic changes in your DNA, right?
883
00:48:27.178 --> 00:48:33.981
But then again, we still have to see if those changes actually are consistent with longevity, right?
884
00:48:34.001 --> 00:48:39.865
Like I think it's an interesting marker, but we have yet to see if these things actually mean that you're going to live longer.
885
00:48:40.585 --> 00:48:42.926
And that's the fallacy here, right?
886
00:48:42.966 --> 00:48:45.407
It's like it's the same statistical analysis.
887
00:48:45.847 --> 00:48:51.569
Now we're just using those same statistics on what switches are turned on and off on your DNA.
888
00:48:51.609 --> 00:48:54.490
These are these methylation tests that are out there.
889
00:48:54.910 --> 00:49:00.572
And basically we're just comparing what switches your DNA is turning on and off to other people in your age group, right?
890
00:49:01.152 --> 00:49:05.173
And it tells us only that data is how you compare to other people in your age group.
891
00:49:05.193 --> 00:49:06.654
It doesn't tell you you're going to live longer.
892
00:49:06.934 --> 00:49:08.495
Yeah, yeah.
893
00:49:08.595 --> 00:49:09.255
It's interesting.
894
00:49:09.315 --> 00:49:13.596
I think people are very like, I think there's a lot of talk about like, oh, I want to live forever.
895
00:49:13.656 --> 00:49:17.217
I want to, I want to, I'm 20 years old, and I'm 40.
896
00:49:17.277 --> 00:49:20.998
And like, I think that the more important thing is how are you feeling?
897
00:49:21.159 --> 00:49:25.780
And how do your numbers look in terms of like your risk for all the diseases we talked about?
898
00:49:26.030 --> 00:49:26.891
Yeah, absolutely.
899
00:49:26.911 --> 00:49:29.953
You know, people ask me all the time, oh, you run longevity centers.
900
00:49:29.973 --> 00:49:31.414
You're trying to get people to live to be 150.
901
00:49:31.534 --> 00:49:32.935
I'm like, no.
902
00:49:34.176 --> 00:49:40.581
The reality is to me is there's three ways that you can live longer and get more life, right?
903
00:49:41.142 --> 00:49:42.603
What we want is more life, right?
904
00:49:43.063 --> 00:49:52.371
And what is the definition of life is to me, it's being able to move, think, love, eat, do all the things that we love to do, right?
905
00:49:52.851 --> 00:49:53.732
So how do you get more life?
906
00:49:53.892 --> 00:49:57.515
Number one is you live more in the moment right now, right?
907
00:49:57.895 --> 00:50:06.882
I think we spend so much time every day squandering our time to pursuits that don't matter, stresses that don't matter, living in the past.
908
00:50:06.922 --> 00:50:09.884
And so if you add more life to today, you're getting more life.
909
00:50:10.144 --> 00:50:10.325
Yeah.
910
00:50:10.685 --> 00:50:13.267
Secondly is to age without disability.
911
00:50:14.328 --> 00:50:16.930
getting your health span to match your lifespan.
912
00:50:17.491 --> 00:50:18.231
What does that do?
913
00:50:18.331 --> 00:50:23.156
That gets you to live in the moment more in the future as well, right?
914
00:50:23.316 --> 00:50:31.763
And so now if you can still recognize your friends and family, you can walk around without a walker or a wheelchair, you're going to get more life, right?
915
00:50:32.284 --> 00:50:35.307
And then thirdly is to add years to the end of your life.
916
00:50:35.967 --> 00:50:42.831
Now, if you do more of number one and number two, you will automatically add more years to the end of your life, right?
917
00:50:43.351 --> 00:50:47.514
And so, you know, we don't have any way right now of living past 120.
918
00:50:48.695 --> 00:51:00.421
But if you're lifting heavy weights right now, you're living in the moment and you're not stressed and you are eating well and you're exercising and all these things, guess what?
919
00:51:00.702 --> 00:51:02.363
You're going to live potentially –
920
00:51:03.283 --> 00:51:07.346
If your lifespan was going to be 75, you're going to live to like 78, maybe even 80, right?
921
00:51:07.366 --> 00:51:09.987
You're just going to add more years automatically.
922
00:51:10.147 --> 00:51:10.368
Yeah.
923
00:51:10.428 --> 00:51:17.792
So the focus needs to be on number one and number two, not like what's the magic pill to add more years on somehow magically chronologically.
924
00:51:18.032 --> 00:51:18.272
Yeah.
925
00:51:18.393 --> 00:51:20.014
And living better in the end of your life.
926
00:51:20.034 --> 00:51:24.656
Like I work at the VA and I will see, okay, this is a new patient coming in and they're 87.
927
00:51:25.637 --> 00:51:37.382
And I can have the 87-year-old who walks in like on their own, no device, looks pretty healthy, tells me I do 100 push-ups every day and I'm really, you know, I'm just here because I'm having this issue.
928
00:51:37.822 --> 00:51:45.985
And I can have the 87-year-old who's in a wheelchair, obese, and very, very sick, has like 10 diseases on, you know, 20 medications.
929
00:51:46.266 --> 00:51:49.707
And so I think what person do you want to be and how do we build that?
930
00:51:50.218 --> 00:51:51.839
The VA is such an interesting place, isn't it?
931
00:51:51.879 --> 00:51:52.499
So interesting.
932
00:51:52.519 --> 00:51:52.699
I know.
933
00:51:53.059 --> 00:51:59.482
I worked at the VA in San Diego, La Jolla, for a year when I was going through residency.
934
00:51:59.902 --> 00:52:01.543
And you're absolutely right.
935
00:52:01.623 --> 00:52:03.324
There's such a stark difference.
936
00:52:03.344 --> 00:52:03.584
There is.
937
00:52:03.604 --> 00:52:04.364
With people in their 80s.
938
00:52:04.504 --> 00:52:05.385
In the same waiting room.
939
00:52:05.565 --> 00:52:05.925
Same waiting room.
940
00:52:05.945 --> 00:52:06.725
In the same waiting room.
941
00:52:06.785 --> 00:52:11.167
And these are like guys who were at some point the fittest they ever, compared to anybody, right?
942
00:52:11.187 --> 00:52:14.269
They started off all really fit and healthy and serving our country.
943
00:52:14.849 --> 00:52:16.910
And they go down very different pathways.
944
00:52:17.090 --> 00:52:17.330
Yeah.
945
00:52:17.470 --> 00:52:18.231
That's so true.
946
00:52:18.371 --> 00:52:18.651
Yeah.
947
00:52:19.151 --> 00:52:23.932
So I think it just tells you that those choices you make along the way really make a difference.
948
00:52:24.092 --> 00:52:24.992
Yeah, absolutely.
949
00:52:25.312 --> 00:52:28.273
And the choices are the choices you make every day that make a difference, right?
950
00:52:28.353 --> 00:52:29.673
It's the daily choices.
951
00:52:29.714 --> 00:52:38.996
It's not going to be, you know, I chose to, you know, this one year on this one day, I went and got this scan done.
952
00:52:39.756 --> 00:52:43.977
It's good to do that, but it's also like the daily choices that really add up to longevity.
953
00:52:43.997 --> 00:52:44.517
Right, right.
954
00:52:44.757 --> 00:52:47.644
So I ask a few questions at the end of the podcast to all of our guests.
955
00:52:48.125 --> 00:52:50.430
So it doesn't have to be about longevity, but it can.
956
00:52:51.011 --> 00:52:53.677
What's something you know now in life that you wish you knew earlier?
957
00:52:54.122 --> 00:52:59.585
The one thing I've been thinking about a lot lately is the pursuit of possessions.
958
00:53:00.446 --> 00:53:02.207
It's so temporary and just in the moment.
959
00:53:02.487 --> 00:53:05.308
You can lose them at any moment.
960
00:53:05.448 --> 00:53:11.532
And so life should be shifted from the pursuit of possessions to the pursuit of experiences.
961
00:53:11.612 --> 00:53:19.696
And so I think the more you fixate on creating experiences in your life, and it doesn't need to be like, oh, I'm born in Africa.
962
00:53:19.716 --> 00:53:21.137
I'm not those experiences.
963
00:53:21.577 --> 00:53:24.439
experiences even just like having dinner with your family, right?
964
00:53:24.799 --> 00:53:29.663
Those are so much more beneficial than just collecting a bunch of stuff.
965
00:53:29.963 --> 00:53:35.627
Yeah, I think it's easy to get caught up in the rat race of what my friends are doing, what they're doing, what they're spending money on.
966
00:53:35.667 --> 00:53:37.548
Everyone's got this, got that.
967
00:53:37.808 --> 00:53:45.153
And especially, you know, we both grew up from immigrant parents, and that was how you showed wealth, which was the pursuit of things.
968
00:53:45.493 --> 00:53:48.035
And I think we're very different in our generation.
969
00:53:48.295 --> 00:53:52.818
And I think hopefully my kids' generation is going to be even less obsessed with material things.
970
00:53:53.538 --> 00:53:58.821
But, you know, it is easy to look at the shiny object and say that's going to make my life better.
971
00:53:59.181 --> 00:54:02.844
But how many times do you buy something and then, you know, a year later you've forgotten all about it?
972
00:54:02.964 --> 00:54:03.244
I know.
973
00:54:03.504 --> 00:54:04.064
Exactly.
974
00:54:04.284 --> 00:54:04.725
Exactly.
975
00:54:05.265 --> 00:54:08.467
What's a story that you would share about a personal failure you had?
976
00:54:08.647 --> 00:54:18.478
Yeah, you know, I think it's kind of the story I shared a little bit earlier is when I got really unhealthy, I consider that a huge personal failure of mine.
977
00:54:18.518 --> 00:54:21.822
Because for me, it just seemed like I blinked my eyes and this happened.
978
00:54:21.842 --> 00:54:22.923
And it wasn't a blink of an eye.
979
00:54:22.983 --> 00:54:25.546
It was 10 years of living horribly unhealthy.
980
00:54:25.746 --> 00:54:31.788
And I remember looking at myself in pictures of when I was in residency, which is arguably a very stressful time.
981
00:54:31.848 --> 00:54:33.608
Also, we have the least amount of time.
982
00:54:34.148 --> 00:54:35.889
But I still always made it to the gym.
983
00:54:36.389 --> 00:54:41.450
I still always kind of, you know, did the things I needed to do to stay extremely healthy.
984
00:54:41.490 --> 00:54:43.871
Like I had a six pack back when I was going through residency.
985
00:54:44.591 --> 00:54:47.852
And I completely gone the opposite direction.
986
00:54:48.052 --> 00:54:50.593
And it was really a failure of sleep.
987
00:54:51.053 --> 00:55:00.202
me respecting myself, you know, and having the, I would say having the respect for myself to do any self-care, you know?
988
00:55:00.262 --> 00:55:00.822
Yeah.
989
00:55:00.842 --> 00:55:03.725
I love that, the way you phrase it, the respect for yourself.
990
00:55:03.785 --> 00:55:03.925
Right.
991
00:55:03.945 --> 00:55:07.168
Because I think we feel, sometimes people feel stuck.
992
00:55:07.188 --> 00:55:07.328
Right.
993
00:55:07.628 --> 00:55:09.789
in, in the way things are.
994
00:55:09.869 --> 00:55:22.293
And they don't realize like every time they make a goal for themselves that they don't follow through that it's actually like you're showing your own self that you're not going to, you're, you're not reliable and you're not, you're not, you're not respecting yourself.
995
00:55:22.373 --> 00:55:23.513
You're not showing up for yourself.
996
00:55:23.593 --> 00:55:24.234
Right.
997
00:55:24.294 --> 00:55:24.494
Yeah.
998
00:55:25.074 --> 00:55:28.315
If you couldn't be a doctor or a trauma surgeon, what would you be?
999
00:55:29.555 --> 00:55:29.915
Oh, wow.
1000
00:55:29.955 --> 00:55:30.555
That's a good one.
1001
00:55:31.216 --> 00:55:34.557
A teacher in like my kids.
1002
00:55:34.837 --> 00:55:39.218
My kids are so cute right now, like they're 12 and nine and all their friends.
1003
00:55:39.238 --> 00:55:44.060
And they're so receptive to ideas and learnings.
1004
00:55:44.100 --> 00:55:49.902
And they look up to like all their adult individual, all adult individuals, but especially their teachers.
1005
00:55:49.942 --> 00:55:52.783
And I think I'd be a teacher in grade school, just all the subjects.
1006
00:55:54.184 --> 00:55:54.904
It's a tough job.
1007
00:55:55.024 --> 00:55:55.684
It's a tough job.
1008
00:55:55.704 --> 00:55:56.464
But it is.
1009
00:55:56.604 --> 00:55:57.625
I mean, the kids are great.
1010
00:55:58.365 --> 00:56:02.508
Um, and for someone who wants to find out more about you, where can they find you?
1011
00:56:02.888 --> 00:56:04.249
What's the best place to learn more?
1012
00:56:04.529 --> 00:56:04.949
Yeah.
1013
00:56:04.989 --> 00:56:07.871
So, um, my social media is at DershanshahMD.
1014
00:56:08.311 --> 00:56:10.032
My website is drshah.com.
1015
00:56:10.072 --> 00:56:12.574
I mentioned, you know, I have a lot of tools on my website that are free.
1016
00:56:12.994 --> 00:56:20.419
I really like getting people to, um, have the tools available at no cost because that's what's really going to move the needle for people.
1017
00:56:20.779 --> 00:56:27.263
And then my podcast, which you've been on, Extend, um, it's, uh, on all the podcast platforms.
1018
00:56:27.283 --> 00:56:27.383
Yeah.
1019
00:56:27.423 --> 00:56:28.505
Yes, and then Next Health.
1020
00:56:28.806 --> 00:56:30.028
And Next Health, that's right.
1021
00:56:30.068 --> 00:56:31.891
My clinical practice is Next Health.
1022
00:56:31.911 --> 00:56:33.274
We have locations all over the country.
1023
00:56:33.750 --> 00:56:34.111
Absolutely.
1024
00:56:34.131 --> 00:56:34.912
Well, thank you so much.
1025
00:56:35.173 --> 00:56:36.234
Thank you, Dr. Malik.
1026
00:56:36.515 --> 00:56:39.660
I love giving you guys this podcast completely free.
1027
00:56:40.081 --> 00:56:44.468
We get guests from all over the country to bring you the information that you ask about.
1028
00:56:44.789 --> 00:56:46.412
So I ask one thing in return.
1029
00:56:46.692 --> 00:56:50.278
Do me a favor and leave a review on Apple or Spotify.
1030
00:56:50.559 --> 00:56:56.909
Let people know that this podcast is helping you in some way, shape, or form so we can get this out to more people around the world.
1031
00:56:57.310 --> 00:56:59.995
And as always, we're going to take care of yourself because you are worth it.