1
00:00:01,472 --> 00:00:04,394
Welcome everybody to this edition of the Gliden Longevity Podcast.
2
00:00:04,394 --> 00:00:05,185
I'm your host, Dr.
3
00:00:05,185 --> 00:00:09,409
Jeffrey Gliden, and I'm here today with Autumn Calabresi, co-hosting.
4
00:00:09,409 --> 00:00:10,570
Good to see you back.
5
00:00:10,570 --> 00:00:11,230
How you doing?
6
00:00:11,230 --> 00:00:12,443
Glenn, good to be back.
7
00:00:12,443 --> 00:00:14,850
Thank you again for having me as always.
8
00:00:14,850 --> 00:00:15,852
Yeah, absolutely.
9
00:00:15,852 --> 00:00:17,053
Always fun.
10
00:00:17,214 --> 00:00:22,162
So I think today we're going to be focusing on listener questions, if I'm not mistaken.
11
00:00:22,162 --> 00:00:24,606
oh Okay.
12
00:00:24,606 --> 00:00:28,392
And if I'm not mistaken, you have the list in front of you over there, which I don't.
13
00:00:28,806 --> 00:00:34,629
I do, I do, and we got some really great questions coming in that I think are gonna be
very helpful for people.
14
00:00:34,629 --> 00:00:43,183
So the first one is obviously in regards to May and being mental health awareness month
and how mental health and stress affect longevity.
15
00:00:43,183 --> 00:00:48,286
uh Chronic stress is linked to inflammation and faster biological aging.
16
00:00:48,286 --> 00:00:53,638
What is your approach to managing it through lifestyle, mindset, or supplementation?
17
00:00:54,188 --> 00:01:05,995
Yeah, I think, um you know, at Gladden Longevity, we have the life energy circle, right,
which is really the psychospiritual space, if you will, and mental health is one of the
18
00:01:05,995 --> 00:01:06,925
areas there.
19
00:01:06,925 --> 00:01:13,269
um The idea of being able to go back and heal trauma, right, because we're all living in
reaction to it.
20
00:01:13,269 --> 00:01:22,394
And I think that and being able to feel safe, right, I think when we don't feel safe, it
puts us under a lot of stress.
21
00:01:22,402 --> 00:01:27,785
And I think one of the insights that I've had is that nothing external to us can ever make
us feel safe.
22
00:01:28,025 --> 00:01:28,355
Right.
23
00:01:28,355 --> 00:01:37,230
So when you think about that, there's no money, there's no relationship, there's no
degree, there's no job, there's no even family that can ultimately make us feel safe.
24
00:01:37,671 --> 00:01:39,622
And how do you give yourself that?
25
00:01:39,622 --> 00:01:39,962
Right.
26
00:01:39,962 --> 00:01:50,068
So for me, it's really the psycho spiritual quest, if you will, to to get connected to
source energy and feel the safety that comes through that.
27
00:01:50,068 --> 00:01:50,888
Right.
28
00:01:51,158 --> 00:01:56,271
And then healing those traumas is really, it requires help.
29
00:01:56,271 --> 00:02:07,848
think um seeing somebody, a therapist or someone that can help you dissect what actually
went on so you can actually understand it, take responsibility for your part in it, my
30
00:02:07,848 --> 00:02:12,111
part in it, um and then forgive everybody involved, right?
31
00:02:12,111 --> 00:02:13,512
I think it's so helpful.
32
00:02:13,512 --> 00:02:17,750
And forgiveness for me was always such an abstraction for such a long time.
33
00:02:17,750 --> 00:02:23,222
Like if somebody said, I forgive you, I don't know, I didn't really feel, it's like, I
don't know what just happened, right?
34
00:02:23,222 --> 00:02:26,102
It doesn't feel like that much happened.
35
00:02:26,102 --> 00:02:34,435
And then I had this, um this kind of insight that, you know, we have unconditional
positive regard, right?
36
00:02:34,435 --> 00:02:34,665
Right.
37
00:02:34,665 --> 00:02:36,855
There's nothing, nothing blocking that.
38
00:02:36,855 --> 00:02:40,096
And if something happens, what happens is we put up a wall.
39
00:02:40,096 --> 00:02:46,548
It's like, I'm no longer going to receive or feel unconditional regard for this positive
regard for this other person.
40
00:02:47,072 --> 00:02:53,224
And I think forgiveness for me is when we get to a point where it's like, okay, it takes a
lot of psychic energy to hold that wall up.
41
00:02:53,624 --> 00:02:55,885
And I'm going to take that wall down.
42
00:02:55,885 --> 00:03:04,137
It doesn't necessarily mean I'm going to go to lunch with my, you know, X this or that or
whatever, but it does mean that I'm just going to allow positive energy to flow.
43
00:03:04,137 --> 00:03:07,168
And if there's anything coming back, I'll just go ahead and receive it.
44
00:03:07,568 --> 00:03:13,070
And when you, when you forgive, it just means all of a sudden there's less stress in your
system.
45
00:03:13,430 --> 00:03:14,540
And I think.
46
00:03:14,540 --> 00:03:21,105
It's really fascinating because it not only drives inflammation and aging, you know, just
look at every president, right?
47
00:03:21,105 --> 00:03:24,417
How much stress they're under and how they age in four years.
48
00:03:24,537 --> 00:03:34,544
But there was a recent study that looked at yogis when they're meditating that showed that
when they go into a deep theta state, which is like deep meditation, theta is the brain
49
00:03:34,544 --> 00:03:37,377
wave just above delta, delta is when you're asleep.
50
00:03:37,377 --> 00:03:41,870
So it's in that kind of hypnagogic state that almost right before sleep state.
51
00:03:41,870 --> 00:03:42,630
m
52
00:03:42,926 --> 00:03:52,606
What they found is that in the first 15 minutes, they had a 40 % increase in the release
of stem cells and dodging the stem cells into their system to facilitate healing.
53
00:03:52,966 --> 00:03:53,246
Right.
54
00:03:53,246 --> 00:03:54,886
Isn't that a massive.
55
00:03:54,926 --> 00:03:55,666
Right.
56
00:03:55,666 --> 00:04:03,286
So it's, it's the combination of being able to release stress and go into a deep
restorative meditative state.
57
00:04:03,286 --> 00:04:05,766
Those two things kind of work hand in hand.
58
00:04:05,766 --> 00:04:10,106
So I think, I think stress is massive on the.
59
00:04:10,924 --> 00:04:14,415
on the aging side, also think it represents a massive opportunity.
60
00:04:14,415 --> 00:04:23,544
um In fact, I think it's hard to really age well if you're still angry, resentful, know,
living in reaction to, right?
61
00:04:23,544 --> 00:04:25,480
What do you want to be an angry old person?
62
00:04:25,480 --> 00:04:27,920
Is that what you're going for, right?
63
00:04:27,941 --> 00:04:32,286
So I think you want to get to that more transcendent space, yeah.
64
00:04:32,286 --> 00:04:40,613
Yeah, I think coming from the fitness and nutrition expert side, I would say just when
you're looking at lifestyle, like some immediate things is just looking at are you
65
00:04:40,613 --> 00:04:45,438
exercising first of all, because movement can really help release stress.
66
00:04:45,438 --> 00:04:56,778
I know for me when I have a lot of stress or anxiety, just a walk like a walk out in
nature can really help release some of that feeling and that entered the adrenaline that I
67
00:04:56,778 --> 00:04:59,440
sort of feel pumping through my body.
68
00:04:59,452 --> 00:05:04,738
The infrared sauna can help with inflammation, breathing techniques, right?
69
00:05:04,738 --> 00:05:12,567
Slowing down the inhalation and the exhalation, getting out of the fight or flight and
into the rest and digest.
70
00:05:12,567 --> 00:05:20,448
When you're just talking about mental health, I do think being aware of the food that we
consume, like I don't...
71
00:05:20,448 --> 00:05:26,088
I don't see people attaching the food that we eat to our mental state very much.
72
00:05:26,088 --> 00:05:36,568
And I do think it has such a big impact on us and how we're eating and you know, if you're
over sugared and over processed food and under on the fiber and all the vitamins and
73
00:05:36,568 --> 00:05:45,758
nutrients and you have those deficiencies that so many other things can start to go out of
balance and the hormones go out of balance and
74
00:05:45,758 --> 00:05:54,137
You know, we're instantly looking for the drug to fix my mental state, but the drug just
might be the food that you're eating or not eating that could help.
75
00:05:54,137 --> 00:06:01,394
just, you know, more whole foods and real foods and less of the processed stuff, because
that puts less stress on your body as well.
76
00:06:01,394 --> 00:06:09,051
So I think all those things can be really helpful to incorporate along with this deep
healing that you're referencing.
77
00:06:09,051 --> 00:06:10,412
it's a great point that you make.
78
00:06:10,412 --> 00:06:16,597
And I think one of the things is that we tend to think of eating as being restorative,
right?
79
00:06:16,717 --> 00:06:21,511
Like we're going to sit down and eat and this will be restorative, but in actual fact,
it's actually stressful.
80
00:06:21,511 --> 00:06:23,423
It's a metabolic stress on the body.
81
00:06:23,423 --> 00:06:34,132
Um, and so, you know, in all the blue zones, they really have this, um, mantra of Hati
Hachi Buu, I believe is the term Hati Hachi Buu.
82
00:06:34,132 --> 00:06:36,886
I believe it's Japanese and
83
00:06:36,886 --> 00:06:46,559
It really is aligned with the idea of stopping when you're, you know, like 80 % full.
84
00:06:46,559 --> 00:06:48,299
Like you never eat until you're full.
85
00:06:48,299 --> 00:06:50,000
You only eat until you're not hungry.
86
00:06:50,000 --> 00:06:56,051
And that decreases the metabolic stress on the system as well.
87
00:06:56,252 --> 00:07:02,383
and then there are certain foods that can make you anxious, like foods high in glutamate
and things like that, that you can look up.
88
00:07:02,383 --> 00:07:04,084
So all that becomes super important.
89
00:07:04,084 --> 00:07:05,484
Yeah, very cool.
90
00:07:05,547 --> 00:07:09,078
I saw something recently too about forest bathing, right?
91
00:07:09,078 --> 00:07:18,221
This was a term I was unfamiliar with, but I was looking at it under the context of
stressful ah things and things that you can do about stress.
92
00:07:18,221 --> 00:07:26,654
And the idea of going out into the forest for two hours has a, has a impact on you for the
next week in terms of lowering inflammation and stress.
93
00:07:26,654 --> 00:07:29,035
So connection with nature, right?
94
00:07:29,035 --> 00:07:32,886
And then I think another thing that lowers stress is increasing oxytocin.
95
00:07:32,930 --> 00:07:42,143
right, which comes from personal contact with people, know, hugs, being intimate with
people, or just being very friendly with people, laughing and things like that raises
96
00:07:42,143 --> 00:07:42,964
oxytocin.
97
00:07:42,964 --> 00:07:44,086
So very cool.
98
00:07:44,086 --> 00:07:44,901
Yeah.
99
00:07:44,901 --> 00:07:50,805
so many things that we could do immediately to start helping with that process.
100
00:07:51,727 --> 00:07:57,412
The next question we got was oh in regards to blood pressure, blood pressure and longevity
link.
101
00:07:57,412 --> 00:08:00,294
uh Why normal isn't always optimal?
102
00:08:00,294 --> 00:08:05,980
uh What blood pressure markers matter most for long-term cardiovascular and brain health?
103
00:08:05,980 --> 00:08:07,941
And should we redefine what's normal?
104
00:08:07,941 --> 00:08:09,453
I'm gonna let you take this one away.
105
00:08:09,453 --> 00:08:11,054
That's your alley.
106
00:08:11,054 --> 00:08:16,257
Sure, so you know, we used to think 140 over 90 was normal.
107
00:08:16,257 --> 00:08:18,446
Then we thought, well, 130 is better.
108
00:08:18,446 --> 00:08:19,846
Now, do we know it's 120?
109
00:08:19,846 --> 00:08:26,322
What people should understand is that 120 over 80, what people should understand is that
it's really a linear risk model.
110
00:08:26,322 --> 00:08:28,974
So 115 is better than 120.
111
00:08:29,134 --> 00:08:31,234
110 is better than 115.
112
00:08:31,364 --> 00:08:35,950
And of course, you could get too low to the point where, you you're dizzy, but.
113
00:08:35,950 --> 00:08:45,390
But other than that, you know, if you're like at 105 over 64, that's actually better than,
you know, 115 over 75, right?
114
00:08:45,390 --> 00:08:53,470
So there seems to be this linear impact with blood pressure and you don't want to take it
too low, but that's really the issue.
115
00:08:53,590 --> 00:08:55,770
You know, there are a lot of things.
116
00:08:55,770 --> 00:09:01,370
So, so when you think about defining it, just think about what's the lowest blood pressure
I can run and actually feel good, right?
117
00:09:01,370 --> 00:09:04,150
I think that's maybe one way to think about it.
118
00:09:04,150 --> 00:09:06,070
The other thing is that
119
00:09:06,476 --> 00:09:08,987
You know, what constricts arteries, right?
120
00:09:08,987 --> 00:09:11,938
Well, what constricts arteries are stress, right?
121
00:09:11,938 --> 00:09:15,549
The sympathetic nervous system when it's dumping out stress squeezes the arteries, right?
122
00:09:15,549 --> 00:09:19,430
And so you could really raise your blood pressure and your heart rate that way.
123
00:09:19,570 --> 00:09:21,690
Well, what relaxes arteries?
124
00:09:21,750 --> 00:09:31,023
Well, obviously parasympathetic nervous system where you're in this deep meditative state
will relax arteries, but also nitric oxide releases or relaxes arteries, right?
125
00:09:31,023 --> 00:09:34,754
It's a molecule that causes your arteries to dilate and
126
00:09:35,444 --> 00:09:38,675
What does it take for nitric oxide to be released?
127
00:09:38,855 --> 00:09:41,996
Well, it takes a very healthy what's called glycocalyx.
128
00:09:41,996 --> 00:09:46,617
This is like a fuzz that's lining the inside of the artery that works as a sensor for
blood flow.
129
00:09:46,617 --> 00:09:50,618
When blood is flowing past it, think of it like the moss in the bottom of a creek.
130
00:09:50,618 --> 00:09:53,039
It senses that rate of blood flow.
131
00:09:53,099 --> 00:09:57,360
And when you start walking or exercising or doing something, the blood flow increases.
132
00:09:57,360 --> 00:10:04,896
So the moss recognizes that the glycocalyx and it basically signals the, the layer of
133
00:10:04,896 --> 00:10:11,199
cells just below it, the skin, the endothelium that lines the artery to make nitric oxide
so the artery will dilate.
134
00:10:11,199 --> 00:10:14,781
So you get more blood flow to your muscle or your heart or your brain or whatever you're
doing, right?
135
00:10:14,781 --> 00:10:25,386
So that's important, but you can't make nitric oxide if you don't have a glycocalyx and
you can't make nitric oxide if you have a glycocalyx, but you don't have the right tools
136
00:10:25,386 --> 00:10:28,237
to make it and you need dietary nitrate to do that.
137
00:10:28,237 --> 00:10:29,858
This is why plants
138
00:10:29,910 --> 00:10:38,415
like arugula and kale and beets and spinach that are rich in dietary nitrate actually help
you have the substrate to make nitric oxide from.
139
00:10:38,415 --> 00:10:45,539
So there are supplements that you can take called N101 oh that'll actually make you make
nitric oxide right now.
140
00:10:45,539 --> 00:10:48,470
And then there are supplements you can do to help protect the glycocalyx.
141
00:10:48,470 --> 00:10:50,662
Well, what destroys the glycocalyx?
142
00:10:50,662 --> 00:10:52,893
Well, it's destroyed by sugar, right?
143
00:10:52,893 --> 00:10:56,224
So sugar destroys the glycocalyx, right?
144
00:10:56,485 --> 00:10:58,550
And probably, you know,
145
00:10:58,550 --> 00:11:03,022
Some certain saturated fats could do it as well, but the glycocalyse can be destroyed very
quickly.
146
00:11:03,022 --> 00:11:14,697
There's been research done, Big Mac fries and the Coke will not only destroy it within a
matter of minutes, but it'll keep it destroyed for up to seven or eight hours, right?
147
00:11:14,998 --> 00:11:15,478
Right.
148
00:11:15,478 --> 00:11:16,138
So.
149
00:11:16,138 --> 00:11:25,591
It's our diet that's destroying the glycocalyx that's impairing nitric oxide production,
which raises blood pressure, decreases athletic performance, brain performance and sexual
150
00:11:25,591 --> 00:11:26,101
activity.
151
00:11:26,101 --> 00:11:29,102
Well, not activity necessarily, but certainly performance.
152
00:11:29,542 --> 00:11:29,932
Right.
153
00:11:29,932 --> 00:11:37,784
So what you want to do is to have a healthy glycocalyx and low stress and high dietary
nitrate intake.
154
00:11:37,784 --> 00:11:42,856
um If you do those things, you know, then you you're starting to live young for a
lifetime.
155
00:11:42,856 --> 00:11:44,238
You have a low blood pressure.
156
00:11:44,238 --> 00:11:44,632
You.
157
00:11:44,632 --> 00:11:50,645
can exercise well, have better cardiovascular performance, better sexual performance, and
life is fun.
158
00:11:50,645 --> 00:11:52,526
So that's the idea.
159
00:11:52,526 --> 00:11:54,767
So there's a couple of supplements that work really well.
160
00:11:54,767 --> 00:11:59,339
There's one called Revaska that actually regrows the glycocalyx.
161
00:11:59,339 --> 00:12:03,671
Another one called Artiracil, the two work together actually quite nicely to regrow it.
162
00:12:03,671 --> 00:12:06,172
And they can regrow it also in a matter of minutes.
163
00:12:06,172 --> 00:12:07,633
So that's pretty interesting.
164
00:12:07,633 --> 00:12:08,493
Yeah.
165
00:12:08,632 --> 00:12:13,416
What about the little bit of a follow-up question, because we had a second question about
blood pressure.
166
00:12:13,416 --> 00:12:26,144
um Supplements like magnesium, beet juice, potassium, where would those fall into play
around this level of normal?
167
00:12:26,377 --> 00:12:27,367
Also very important.
168
00:12:27,367 --> 00:12:30,008
We tend to get so much sodium in our diets, right?
169
00:12:30,008 --> 00:12:32,160
That that can drive blood pressure to go up.
170
00:12:32,160 --> 00:12:34,441
Potassium actually helps to relax the arteries.
171
00:12:34,441 --> 00:12:38,713
Magnesium also relaxes smooth muscle, which is the muscle in the artery, right?
172
00:12:38,713 --> 00:12:40,404
So those are very important.
173
00:12:40,404 --> 00:12:46,307
You can lower blood pressure by eating a higher potassium rich diet or magnesium rich
diet.
174
00:12:46,487 --> 00:12:47,468
So those are good.
175
00:12:47,468 --> 00:12:51,618
um And the beet juice is really just dietary nitrate.
176
00:12:51,618 --> 00:12:51,961
Right?
177
00:12:51,961 --> 00:12:53,509
So, yeah.
178
00:12:54,612 --> 00:13:00,314
Great, so I think that again, very helpful things that we can do and understand more right
now.
179
00:13:01,094 --> 00:13:04,535
Let's talk hormone and menopause.
180
00:13:04,635 --> 00:13:08,476
So this one is uh a question about estrogen.
181
00:13:08,476 --> 00:13:11,977
Estrogens role in protecting the heart and brain.
182
00:13:11,977 --> 00:13:17,959
And should more women be exploring HRT for long term vitality?
183
00:13:17,959 --> 00:13:21,340
I love this one, obviously this is something I have been.
184
00:13:21,854 --> 00:13:26,370
diving into quite a bit the last couple of years, hormonal health, especially for women.
185
00:13:26,370 --> 00:13:27,891
Yeah, absolutely.
186
00:13:27,891 --> 00:13:29,992
So I just finished a podcast.
187
00:13:29,992 --> 00:13:38,377
I was a little late to this one because I was just finishing a podcast on women's health,
um on hormone replacement therapy.
188
00:13:38,377 --> 00:13:40,047
Interestingly enough, right.
189
00:13:40,047 --> 00:13:40,858
We did it with Dr.
190
00:13:40,858 --> 00:13:41,838
Sarah Dacheret.
191
00:13:41,838 --> 00:13:44,280
um Really fascinating.
192
00:13:44,280 --> 00:13:47,021
It was on the Gluten Longevity podcast also.
193
00:13:47,021 --> 00:13:56,460
m But the, um you know, what we came away with was that there were a lot of hormone
disruptors in the environment.
194
00:13:56,460 --> 00:14:01,613
right, so many plastics and different chemicals that are disrupting hormone levels for men
and women.
195
00:14:01,613 --> 00:14:11,348
Even, you know, when you look at fertility rates and sperm count rates and testosterone
levels and estrogen levels and things like that, ah you know, the youth are kind of being
196
00:14:11,348 --> 00:14:14,240
beat up by the environment which we reside in, right?
197
00:14:14,240 --> 00:14:18,121
More so than certainly I think that I was growing up, you were growing up.
198
00:14:18,162 --> 00:14:26,188
And so uh very important, I think, to actually look at testing yourself with these toxins
and trying to
199
00:14:26,188 --> 00:14:29,199
get them out of your environment would be the first thing.
200
00:14:29,199 --> 00:14:39,222
Then the second thing was that we tend to think of hormone replacement therapy for people
when they're going through menopause or just after menopause.
201
00:14:39,482 --> 00:14:44,434
And the conversation was that, you know, we should be thinking about this a lot earlier,
right?
202
00:14:44,434 --> 00:14:48,975
Optimizing hormones a lot earlier, even in our 20s and 30s, optimizing hormones.
203
00:14:48,975 --> 00:14:50,306
And it's pretty easy to do.
204
00:14:50,306 --> 00:14:51,978
uh
205
00:14:51,978 --> 00:14:52,458
And Dr.
206
00:14:52,458 --> 00:15:03,271
Sarah was talking a lot about, she's a big fan of using transvaginal estrogen or
progesterone because they're well absorbed and it works well for the vaginal lining, but
207
00:15:03,271 --> 00:15:04,882
they also become systemic.
208
00:15:04,882 --> 00:15:09,583
And then maybe a little bit of oral DHEA if you want to boost testosterone after that.
209
00:15:09,583 --> 00:15:20,130
um And, and using those at early, uh early stages, there's so many people with PCOS and
people with endometriosis and things like that, that you can.
210
00:15:20,130 --> 00:15:22,492
help by rebalancing the hormones.
211
00:15:22,492 --> 00:15:30,027
And then of course for men, um you know, using testosterone and DHEA can be very
important.
212
00:15:30,027 --> 00:15:37,542
We also talked about the importance of looking at the hormone metabolites and the genetic
surrounding hormones to understand how you metabolize them.
213
00:15:37,602 --> 00:15:39,724
It says that you make sure that you do it safely.
214
00:15:39,724 --> 00:15:44,408
So I think hormones are central to the longevity equation.
215
00:15:44,408 --> 00:15:47,950
They're not enough, but they certainly you can't get there without them.
216
00:15:47,950 --> 00:15:49,054
So yeah.
217
00:15:49,054 --> 00:15:55,246
Yeah, well, let me ask you a follow up question to that just because I think it is such an
important uh conversation to be having.
218
00:15:55,246 --> 00:16:08,190
Like so many people are experiencing hormone disruption like we were talking about, but so
many people, I've heard this, who should they be looking to speak to doctor wise?
219
00:16:08,190 --> 00:16:12,764
Because unfortunately, not every doctor
220
00:16:12,764 --> 00:16:21,410
And obviously every doctor has specialties as it is, but you know, women especially will
go talk to their OBGYN and they don't necessarily have all the information.
221
00:16:21,410 --> 00:16:26,373
So where would somebody go to start to understand their hormones?
222
00:16:26,373 --> 00:16:31,010
Cause I think, I wish this was something we were taught more, but it's just not happening
yet.
223
00:16:31,010 --> 00:16:32,551
Yep, I think that's right.
224
00:16:32,551 --> 00:16:42,205
You know, think CHET GPT can actually give you more information than most doctors at this
point in time, especially if you're some of the more sophisticated models like 03 or some
225
00:16:42,205 --> 00:16:44,336
of the deep search models or things like that.
226
00:16:44,336 --> 00:16:56,561
think, unfortunately, physicians were trained that hormones were kind of an adjunct that
were used for symptoms and they weren't really used as a health optimizing um kind of
227
00:16:56,561 --> 00:16:57,892
technology, if you will.
228
00:16:57,892 --> 00:16:58,722
So...
229
00:16:58,784 --> 00:17:06,370
Most of your doctors, especially OB-GYNs that really were taught, well, you give estrogen
if somebody's having hot flashes and that's about the end of it, right?
230
00:17:06,370 --> 00:17:08,332
They weren't really taught about balancing hormones.
231
00:17:08,332 --> 00:17:13,826
And if you are going to take estrogen, you only take it for a year or two and then stop it
when you're through menopause.
232
00:17:13,927 --> 00:17:18,381
The problem is when you're hormonally depleted, your tissues don't do well.
233
00:17:18,381 --> 00:17:25,557
Skin, hair, brain, heart, blood vessels, all of that start to suffer, bones for that
matter.
234
00:17:25,557 --> 00:17:27,348
All of it starts to suffer.
235
00:17:27,530 --> 00:17:31,552
And it's really important to understand that men need estrogen, right?
236
00:17:31,552 --> 00:17:32,612
They need estrogen.
237
00:17:32,612 --> 00:17:39,175
So taking a testosterone shot and then taking an astrozole to block estrogen production is
really counterproductive.
238
00:17:39,175 --> 00:17:48,409
I mean, it may be important for certain people that are very fast metabolizers of
testosterone into estrogen, but for the majority of men, you want to have estrogen on
239
00:17:48,409 --> 00:17:48,699
board.
240
00:17:48,699 --> 00:17:52,120
It's really good for your brain, your blood vessels, everything else.
241
00:17:52,120 --> 00:17:55,462
And for women, having some testosterone is also good.
242
00:17:55,462 --> 00:17:56,642
um
243
00:17:56,642 --> 00:18:01,373
Progesterone will help with our DHEA will help there, but you want to have muscle mass.
244
00:18:01,373 --> 00:18:05,685
You want to have bone density and you need a combination of both testosterone and estrogen
to get that.
245
00:18:05,685 --> 00:18:06,005
Right.
246
00:18:06,005 --> 00:18:15,537
And so um I think you need to try to track down somebody that focuses on hormone
replacement therapy from a more holistic approach, right?
247
00:18:15,537 --> 00:18:24,450
Where they're looking at the genetics and they're looking at thyroid as well, because
thyroid, if it's not working properly, will make the hormones not work properly.
248
00:18:24,450 --> 00:18:25,920
um
249
00:18:25,920 --> 00:18:31,404
And I think if a doctor is only looking at blood tests to make decisions on thyroid,
they're missing the boat.
250
00:18:31,404 --> 00:18:35,037
You really need a resting metabolic rate to really know where your thyroid is set.
251
00:18:35,037 --> 00:18:42,704
So you've got to do your research to find a doctor that's really competent in thyroid and
hormone replacement therapy.
252
00:18:42,704 --> 00:18:46,487
And it's a bit of a struggle, quite honestly.
253
00:18:46,487 --> 00:18:52,431
Even people that advertise themselves as experts may not be going about it in the best
way.
254
00:18:52,431 --> 00:18:56,062
So, you know, it's a little tricky.
255
00:18:56,062 --> 00:19:01,095
Yeah, very important to do your research and to not just be out there.
256
00:19:01,596 --> 00:19:05,379
Let me get some testosterone and start injecting yourself or whatever it be.
257
00:19:05,379 --> 00:19:10,342
Really understanding how it all works and doing it supervised properly is key.
258
00:19:10,482 --> 00:19:11,503
Okay, let's see.
259
00:19:11,503 --> 00:19:18,588
ah Can you rewire an aging brain for youthful performance?
260
00:19:18,588 --> 00:19:24,852
How does brain flexibility change with age and can we practice things like meditation?
261
00:19:25,202 --> 00:19:27,931
or movement to reverse decline.
262
00:19:28,076 --> 00:19:31,148
Yeah, I'm a big fan of optimizing the nervous system.
263
00:19:31,148 --> 00:19:34,229
I think that the nervous system is the key to everything.
264
00:19:34,229 --> 00:19:42,714
And I think oh one of the, you've heard about people saying that they're old and fixed in
their ways, right?
265
00:19:42,874 --> 00:19:50,848
And what that means to me is that they've, they've basically landed on their answers and
they're, they're, they're just married to those answers.
266
00:19:50,848 --> 00:19:54,410
And I really think youthfulness is curiosity, right?
267
00:19:54,410 --> 00:19:56,021
So you want to be married to your questions.
268
00:19:56,021 --> 00:19:58,142
You want to be curious about everything.
269
00:19:58,350 --> 00:19:59,690
It's like, oh, well, that's interesting.
270
00:19:59,690 --> 00:20:01,090
Let me learn more about that.
271
00:20:01,090 --> 00:20:06,770
And you're constantly changing your answers to basically better serve your questions.
272
00:20:06,770 --> 00:20:09,210
And so we have five questions here, right?
273
00:20:09,210 --> 00:20:10,150
How good can we be?
274
00:20:10,150 --> 00:20:13,230
How do we make 100 to do 30, et cetera, et cetera?
275
00:20:13,230 --> 00:20:15,590
And it's those questions that drive all innovation.
276
00:20:15,590 --> 00:20:18,530
So as you're aging, you want to make sure that you stay curious.
277
00:20:18,530 --> 00:20:23,264
You want to make sure that you find your questions and that you keep asking them over and
over again.
278
00:20:23,264 --> 00:20:27,116
Even if you have an answer that you like, you can continue to iterate on it.
279
00:20:27,116 --> 00:20:31,486
Like for example, you love exercise, but there are ways to iterate on that, right?
280
00:20:31,486 --> 00:20:32,908
It's like, well, how do we do that better?
281
00:20:32,908 --> 00:20:35,199
How do I challenge my nervous system better?
282
00:20:35,199 --> 00:20:41,732
I was just at a conference speaking in Arizona and um there were a number of people in the
audience.
283
00:20:41,732 --> 00:20:43,623
All of them were very longevity minded.
284
00:20:43,623 --> 00:20:48,765
um And I was showing them how to walk in figure eights, right?
285
00:20:48,765 --> 00:20:50,316
With their eyes open.
286
00:20:50,636 --> 00:20:59,574
then walk backwards with their eyes open, then walk forwards with their eyes closed, then
walk backwards with their eyes closed as a challenge to the nervous system.
287
00:20:59,574 --> 00:21:04,737
So one of the things you want to do to keep your nervous system young is to constantly
challenge it.
288
00:21:04,738 --> 00:21:08,911
Because if the nervous system isn't challenged, it gets lazy, right?
289
00:21:08,911 --> 00:21:11,003
And it gets sort of fixed, if you will.
290
00:21:11,003 --> 00:21:12,414
So challenging yourself.
291
00:21:12,414 --> 00:21:19,212
It's one of the reasons I like your workouts is because my theory is you can never really
get in shape in a gym.
292
00:21:19,212 --> 00:21:24,316
You have to be in a context where there's variable things coming at you, right?
293
00:21:24,316 --> 00:21:35,895
Either the wind or the rocks or the tree you're climbing over or whatever it is or the
movement that you're doing that's creating some, what shall I say, some unexpected
294
00:21:35,895 --> 00:21:38,297
variations that you have to adapt to.
295
00:21:38,297 --> 00:21:43,410
Your nervous system stays young and healthy when it has to adapt and has to recognize the
environment and change.
296
00:21:43,410 --> 00:21:46,112
So you want to put yourself in new environments.
297
00:21:46,114 --> 00:21:49,897
where you're forced to adapt and change, where you're constantly learning new things.
298
00:21:49,897 --> 00:21:53,099
Learn how to dance, learn how to play an instrument.
299
00:21:53,099 --> 00:21:56,061
You've heard all these things, but you want to keep challenging the nervous.
300
00:21:56,061 --> 00:21:57,942
Make new friends for that matter, right?
301
00:21:57,942 --> 00:22:00,974
Have a new conversation about a topic you don't know anything about.
302
00:22:00,974 --> 00:22:03,105
That's a great way to learn something.
303
00:22:03,456 --> 00:22:07,039
I love that so many people were so afraid to go talk to new people.
304
00:22:07,039 --> 00:22:18,170
I actually just had people asking and on the other podcast that I host like, can you
please do a show about meeting friends after a certain age because in your four 30s 40s it
305
00:22:18,170 --> 00:22:19,391
gets so much harder.
306
00:22:19,391 --> 00:22:24,446
And we're also used to being on our phones that even striking up a conversation becomes
hard.
307
00:22:24,446 --> 00:22:29,000
are sort of losing this connected ability to talk.
308
00:22:29,000 --> 00:22:32,323
to each other or be in an uncomfortable situation.
309
00:22:32,323 --> 00:22:35,800
We don't even look up when we're crossing the street anymore.
310
00:22:35,800 --> 00:22:38,768
And I also think, you know, like you were saying, be curious.
311
00:22:38,768 --> 00:22:41,390
So it's like, you can have a fitness routine.
312
00:22:41,390 --> 00:22:43,392
Obviously, I love having a fitness routine.
313
00:22:43,392 --> 00:22:53,330
But I also especially this time of year, like getting outside and playing pickleball with
my son, that's something new that we've taken up and having to try to learn that.
314
00:22:53,780 --> 00:22:59,274
What are the techniques of pickleball and how does this work and what are we supposed to
do and the agility of it all.
315
00:22:59,274 --> 00:23:03,368
So, or getting in the pool and swimming and trying new things.
316
00:23:03,368 --> 00:23:04,979
it doesn't have to feel tedious.
317
00:23:04,979 --> 00:23:07,891
Yeah.
318
00:23:08,237 --> 00:23:08,437
Yeah.
319
00:23:08,437 --> 00:23:11,917
You know, you know, you're doing the right thing when it's fun, right?
320
00:23:11,917 --> 00:23:14,377
You know, you're doing the right thing when you feel like a beginner.
321
00:23:14,377 --> 00:23:22,256
And I think one of the things that works against us is that as we age, we start to
identify with the fact that we're competent.
322
00:23:22,697 --> 00:23:23,037
Right.
323
00:23:23,037 --> 00:23:26,777
We were told in school, well, you're getting good grades because you're competent at this.
324
00:23:26,777 --> 00:23:26,937
Right.
325
00:23:26,937 --> 00:23:28,237
And so now it is an adult.
326
00:23:28,237 --> 00:23:29,337
It's like, well, you're good at that.
327
00:23:29,337 --> 00:23:30,277
So now I'm competent.
328
00:23:30,277 --> 00:23:32,537
So now my identity is tied up with being competent.
329
00:23:32,537 --> 00:23:33,452
So we're
330
00:23:33,452 --> 00:23:38,175
We're reluctant to put ourselves in a situation where we're a novice and we have no idea
how to do this.
331
00:23:38,175 --> 00:23:38,436
Right.
332
00:23:38,436 --> 00:23:45,611
And so I tell people, imagine you're five years old and somebody just went by on a scooter
and it's like, Oh, I'm going to try that.
333
00:23:45,611 --> 00:23:47,832
You know, take that mindset, right?
334
00:23:47,832 --> 00:23:49,503
Take that mindset into everything.
335
00:23:49,503 --> 00:23:55,407
When you go to a gym, when you go out for a hike, when you whatever, and just be a kid
again, that's it's, it's fun.
336
00:23:55,407 --> 00:23:56,628
It's super fun.
337
00:23:56,914 --> 00:23:58,555
Yeah, I love that so much.
338
00:23:58,555 --> 00:23:59,646
That's such a great one.
339
00:23:59,646 --> 00:24:01,988
And then just finishing touching on that.
340
00:24:01,988 --> 00:24:13,236
um question of meditation or breath work or getting into that very deep relax, relax, sit,
relax, get your words out on them.
341
00:24:13,236 --> 00:24:18,183
Does that impact how our brain fires itself?
342
00:24:18,183 --> 00:24:19,223
It does.
343
00:24:19,264 --> 00:24:20,475
It really calms it down.
344
00:24:20,475 --> 00:24:22,427
It'll calm down neuroinflammation.
345
00:24:22,427 --> 00:24:25,429
um It enables things to actually work better.
346
00:24:25,429 --> 00:24:32,615
Like when we're so hyper-focused or anxious or worried, it decreases the ability to make
new memories.
347
00:24:32,615 --> 00:24:40,802
When we have a lot of cortisol in our system from stress, it decreases the hippocampus'
ability to actually put down new memories.
348
00:24:40,942 --> 00:24:45,774
And so super important, meditation, and I'm a big fan of brain tap.
349
00:24:45,774 --> 00:24:55,371
um It's a device where you wear like headphones with a visor, binaural beats,
photobiomodulation, and it can put you right into a meditative state in a matter of
350
00:24:55,371 --> 00:24:56,742
seconds, quite honestly.
351
00:24:56,742 --> 00:25:02,766
um And so doing that um is really restorative for your brain.
352
00:25:02,766 --> 00:25:06,079
There are other things to really improve cognitive abilities though, too.
353
00:25:06,079 --> 00:25:08,160
And that's another conversation altogether.
354
00:25:08,160 --> 00:25:13,854
We can deconstruct that later, but in general, you know, meditation is wonderful for that.
355
00:25:14,808 --> 00:25:20,601
I love anything that gets me into that relaxed state meditation.
356
00:25:20,601 --> 00:25:22,942
Because for me, stress is a big one.
357
00:25:22,942 --> 00:25:31,446
And you've said it to me many times that when it comes to all of my health and longevity,
manage your stress, Autumn, or we're only going to get so far.
358
00:25:31,446 --> 00:25:32,027
That's right.
359
00:25:32,027 --> 00:25:33,248
Well, yeah.
360
00:25:33,248 --> 00:25:36,241
I'll send you some information on Brain Tap.
361
00:25:36,241 --> 00:25:37,672
Maybe you can grab one.
362
00:25:38,434 --> 00:25:39,274
Yeah.
363
00:25:39,593 --> 00:25:42,259
all the questions that we got for this episode, Dr.
364
00:25:42,259 --> 00:25:42,830
Gladden.
365
00:25:42,830 --> 00:25:45,175
I think we gave great information.
366
00:25:45,175 --> 00:25:46,898
Is there anything else that?
367
00:25:47,746 --> 00:25:48,532
Hmm.
368
00:25:48,532 --> 00:25:51,042
We need to cover for everybody today.
369
00:25:51,042 --> 00:25:58,886
Well, we are finding out some really, really interesting uses for uh medications in the
longevity space.
370
00:25:59,987 --> 00:26:08,451
Medications that were originally developed for one purpose, but are now actually being
found to have significant impact on longevity itself.
371
00:26:08,872 --> 00:26:13,675
There's a category of diabetes medicines called SGLT2s that were introduced.
372
00:26:13,675 --> 00:26:20,108
Everybody's familiar with GLP1s like ozempic and things, but SGLT2s were also introduced
not long ago.
373
00:26:20,722 --> 00:26:28,014
And they don't have some of the side effects that GLP ones have like uh muscle loss and
bone density loss and things like that.
374
00:26:28,014 --> 00:26:32,755
They do control blood sugar by allowing people to excrete it out through the urine.
375
00:26:32,755 --> 00:26:36,397
It blocks the reabsorption of sugar through the kidney back into the bloodstream.
376
00:26:36,397 --> 00:26:39,287
So it's filtered out in the urine and not reabsorbed.
377
00:26:39,287 --> 00:26:45,799
So um it could potentially increase somebody's urinary tract infection risk if they were
prone to that.
378
00:26:45,799 --> 00:26:48,800
But it turns out now that it also
379
00:26:48,800 --> 00:27:02,607
increases autophagy, it activates AMPK, it decreases mTOR, so now it's like rapamycin plus
metformin, you know, and it's also increasing your ability to prune senescent cells from
380
00:27:02,607 --> 00:27:10,230
your body by decreasing a molecule that actually exposes them, and then it's activating
your natural killer cells to go prune them.
381
00:27:10,230 --> 00:27:14,582
So here's a medication that's actually has multiple...
382
00:27:14,614 --> 00:27:15,675
longevity benefits.
383
00:27:15,675 --> 00:27:23,825
So we're really excited to look at these and we now have new tests that can actually
measure um some of the things that this drug is actually doing.
384
00:27:23,825 --> 00:27:28,331
So lots of progress in terms of the true longevity stuff.
385
00:27:28,331 --> 00:27:29,772
Yeah, pretty cool.
386
00:27:30,614 --> 00:27:31,014
Sure.
387
00:27:31,014 --> 00:27:34,116
curious, because I think that's fascinating.
388
00:27:35,979 --> 00:27:45,468
I'm assuming it's still very much in the discovery phase of how it would be used for
longevity, but when it comes to somebody like who's already healthy and in good shape and
389
00:27:45,468 --> 00:27:54,296
an ideal weight or a healthy weight, would that be something that they would potentially
be able to use in a low dose or a micro dose for longevity?
390
00:27:54,325 --> 00:27:54,705
Yes.
391
00:27:54,705 --> 00:27:55,887
The answer is yes.
392
00:27:55,887 --> 00:27:56,547
Yeah.
393
00:27:56,547 --> 00:27:57,007
Yes.
394
00:27:57,007 --> 00:28:00,660
I'm going to start taking it actually and I'll let you know how it works out.
395
00:28:00,756 --> 00:28:04,762
I think that, yeah, I think that's really interesting to hear and learn more about.
396
00:28:04,762 --> 00:28:08,812
So we'll definitely have to touch base on that one again in a future episode.
397
00:28:08,812 --> 00:28:10,794
yeah, lots of really cool stuff coming.
398
00:28:10,794 --> 00:28:13,477
So, well, we really appreciate your questions.
399
00:28:13,477 --> 00:28:14,778
I hope that's helpful.
400
00:28:14,778 --> 00:28:17,642
And I'm always a pleasure.
401
00:28:17,642 --> 00:28:18,162
So.
402
00:28:18,162 --> 00:28:18,633
a pleasure.
403
00:28:18,633 --> 00:28:19,945
know I learned new things today.
404
00:28:19,945 --> 00:28:22,278
I hope everybody else did and always as always.
405
00:28:22,278 --> 00:28:23,946
Thank you for having me on doctor gladden
406
00:28:23,946 --> 00:28:24,576
absolutely.
407
00:28:24,576 --> 00:28:25,481
Okay.
00:00:01,472 --> 00:00:04,394
Welcome everybody to this edition of the Gliden Longevity Podcast.
2
00:00:04,394 --> 00:00:05,185
I'm your host, Dr.
3
00:00:05,185 --> 00:00:09,409
Jeffrey Gliden, and I'm here today with Autumn Calabresi, co-hosting.
4
00:00:09,409 --> 00:00:10,570
Good to see you back.
5
00:00:10,570 --> 00:00:11,230
How you doing?
6
00:00:11,230 --> 00:00:12,443
Glenn, good to be back.
7
00:00:12,443 --> 00:00:14,850
Thank you again for having me as always.
8
00:00:14,850 --> 00:00:15,852
Yeah, absolutely.
9
00:00:15,852 --> 00:00:17,053
Always fun.
10
00:00:17,214 --> 00:00:22,162
So I think today we're going to be focusing on listener questions, if I'm not mistaken.
11
00:00:22,162 --> 00:00:24,606
oh Okay.
12
00:00:24,606 --> 00:00:28,392
And if I'm not mistaken, you have the list in front of you over there, which I don't.
13
00:00:28,806 --> 00:00:34,629
I do, I do, and we got some really great questions coming in that I think are gonna be
very helpful for people.
14
00:00:34,629 --> 00:00:43,183
So the first one is obviously in regards to May and being mental health awareness month
and how mental health and stress affect longevity.
15
00:00:43,183 --> 00:00:48,286
uh Chronic stress is linked to inflammation and faster biological aging.
16
00:00:48,286 --> 00:00:53,638
What is your approach to managing it through lifestyle, mindset, or supplementation?
17
00:00:54,188 --> 00:01:05,995
Yeah, I think, um you know, at Gladden Longevity, we have the life energy circle, right,
which is really the psychospiritual space, if you will, and mental health is one of the
18
00:01:05,995 --> 00:01:06,925
areas there.
19
00:01:06,925 --> 00:01:13,269
um The idea of being able to go back and heal trauma, right, because we're all living in
reaction to it.
20
00:01:13,269 --> 00:01:22,394
And I think that and being able to feel safe, right, I think when we don't feel safe, it
puts us under a lot of stress.
21
00:01:22,402 --> 00:01:27,785
And I think one of the insights that I've had is that nothing external to us can ever make
us feel safe.
22
00:01:28,025 --> 00:01:28,355
Right.
23
00:01:28,355 --> 00:01:37,230
So when you think about that, there's no money, there's no relationship, there's no
degree, there's no job, there's no even family that can ultimately make us feel safe.
24
00:01:37,671 --> 00:01:39,622
And how do you give yourself that?
25
00:01:39,622 --> 00:01:39,962
Right.
26
00:01:39,962 --> 00:01:50,068
So for me, it's really the psycho spiritual quest, if you will, to to get connected to
source energy and feel the safety that comes through that.
27
00:01:50,068 --> 00:01:50,888
Right.
28
00:01:51,158 --> 00:01:56,271
And then healing those traumas is really, it requires help.
29
00:01:56,271 --> 00:02:07,848
think um seeing somebody, a therapist or someone that can help you dissect what actually
went on so you can actually understand it, take responsibility for your part in it, my
30
00:02:07,848 --> 00:02:12,111
part in it, um and then forgive everybody involved, right?
31
00:02:12,111 --> 00:02:13,512
I think it's so helpful.
32
00:02:13,512 --> 00:02:17,750
And forgiveness for me was always such an abstraction for such a long time.
33
00:02:17,750 --> 00:02:23,222
Like if somebody said, I forgive you, I don't know, I didn't really feel, it's like, I
don't know what just happened, right?
34
00:02:23,222 --> 00:02:26,102
It doesn't feel like that much happened.
35
00:02:26,102 --> 00:02:34,435
And then I had this, um this kind of insight that, you know, we have unconditional
positive regard, right?
36
00:02:34,435 --> 00:02:34,665
Right.
37
00:02:34,665 --> 00:02:36,855
There's nothing, nothing blocking that.
38
00:02:36,855 --> 00:02:40,096
And if something happens, what happens is we put up a wall.
39
00:02:40,096 --> 00:02:46,548
It's like, I'm no longer going to receive or feel unconditional regard for this positive
regard for this other person.
40
00:02:47,072 --> 00:02:53,224
And I think forgiveness for me is when we get to a point where it's like, okay, it takes a
lot of psychic energy to hold that wall up.
41
00:02:53,624 --> 00:02:55,885
And I'm going to take that wall down.
42
00:02:55,885 --> 00:03:04,137
It doesn't necessarily mean I'm going to go to lunch with my, you know, X this or that or
whatever, but it does mean that I'm just going to allow positive energy to flow.
43
00:03:04,137 --> 00:03:07,168
And if there's anything coming back, I'll just go ahead and receive it.
44
00:03:07,568 --> 00:03:13,070
And when you, when you forgive, it just means all of a sudden there's less stress in your
system.
45
00:03:13,430 --> 00:03:14,540
And I think.
46
00:03:14,540 --> 00:03:21,105
It's really fascinating because it not only drives inflammation and aging, you know, just
look at every president, right?
47
00:03:21,105 --> 00:03:24,417
How much stress they're under and how they age in four years.
48
00:03:24,537 --> 00:03:34,544
But there was a recent study that looked at yogis when they're meditating that showed that
when they go into a deep theta state, which is like deep meditation, theta is the brain
49
00:03:34,544 --> 00:03:37,377
wave just above delta, delta is when you're asleep.
50
00:03:37,377 --> 00:03:41,870
So it's in that kind of hypnagogic state that almost right before sleep state.
51
00:03:41,870 --> 00:03:42,630
m
52
00:03:42,926 --> 00:03:52,606
What they found is that in the first 15 minutes, they had a 40 % increase in the release
of stem cells and dodging the stem cells into their system to facilitate healing.
53
00:03:52,966 --> 00:03:53,246
Right.
54
00:03:53,246 --> 00:03:54,886
Isn't that a massive.
55
00:03:54,926 --> 00:03:55,666
Right.
56
00:03:55,666 --> 00:04:03,286
So it's, it's the combination of being able to release stress and go into a deep
restorative meditative state.
57
00:04:03,286 --> 00:04:05,766
Those two things kind of work hand in hand.
58
00:04:05,766 --> 00:04:10,106
So I think, I think stress is massive on the.
59
00:04:10,924 --> 00:04:14,415
on the aging side, also think it represents a massive opportunity.
60
00:04:14,415 --> 00:04:23,544
um In fact, I think it's hard to really age well if you're still angry, resentful, know,
living in reaction to, right?
61
00:04:23,544 --> 00:04:25,480
What do you want to be an angry old person?
62
00:04:25,480 --> 00:04:27,920
Is that what you're going for, right?
63
00:04:27,941 --> 00:04:32,286
So I think you want to get to that more transcendent space, yeah.
64
00:04:32,286 --> 00:04:40,613
Yeah, I think coming from the fitness and nutrition expert side, I would say just when
you're looking at lifestyle, like some immediate things is just looking at are you
65
00:04:40,613 --> 00:04:45,438
exercising first of all, because movement can really help release stress.
66
00:04:45,438 --> 00:04:56,778
I know for me when I have a lot of stress or anxiety, just a walk like a walk out in
nature can really help release some of that feeling and that entered the adrenaline that I
67
00:04:56,778 --> 00:04:59,440
sort of feel pumping through my body.
68
00:04:59,452 --> 00:05:04,738
The infrared sauna can help with inflammation, breathing techniques, right?
69
00:05:04,738 --> 00:05:12,567
Slowing down the inhalation and the exhalation, getting out of the fight or flight and
into the rest and digest.
70
00:05:12,567 --> 00:05:20,448
When you're just talking about mental health, I do think being aware of the food that we
consume, like I don't...
71
00:05:20,448 --> 00:05:26,088
I don't see people attaching the food that we eat to our mental state very much.
72
00:05:26,088 --> 00:05:36,568
And I do think it has such a big impact on us and how we're eating and you know, if you're
over sugared and over processed food and under on the fiber and all the vitamins and
73
00:05:36,568 --> 00:05:45,758
nutrients and you have those deficiencies that so many other things can start to go out of
balance and the hormones go out of balance and
74
00:05:45,758 --> 00:05:54,137
You know, we're instantly looking for the drug to fix my mental state, but the drug just
might be the food that you're eating or not eating that could help.
75
00:05:54,137 --> 00:06:01,394
just, you know, more whole foods and real foods and less of the processed stuff, because
that puts less stress on your body as well.
76
00:06:01,394 --> 00:06:09,051
So I think all those things can be really helpful to incorporate along with this deep
healing that you're referencing.
77
00:06:09,051 --> 00:06:10,412
it's a great point that you make.
78
00:06:10,412 --> 00:06:16,597
And I think one of the things is that we tend to think of eating as being restorative,
right?
79
00:06:16,717 --> 00:06:21,511
Like we're going to sit down and eat and this will be restorative, but in actual fact,
it's actually stressful.
80
00:06:21,511 --> 00:06:23,423
It's a metabolic stress on the body.
81
00:06:23,423 --> 00:06:34,132
Um, and so, you know, in all the blue zones, they really have this, um, mantra of Hati
Hachi Buu, I believe is the term Hati Hachi Buu.
82
00:06:34,132 --> 00:06:36,886
I believe it's Japanese and
83
00:06:36,886 --> 00:06:46,559
It really is aligned with the idea of stopping when you're, you know, like 80 % full.
84
00:06:46,559 --> 00:06:48,299
Like you never eat until you're full.
85
00:06:48,299 --> 00:06:50,000
You only eat until you're not hungry.
86
00:06:50,000 --> 00:06:56,051
And that decreases the metabolic stress on the system as well.
87
00:06:56,252 --> 00:07:02,383
and then there are certain foods that can make you anxious, like foods high in glutamate
and things like that, that you can look up.
88
00:07:02,383 --> 00:07:04,084
So all that becomes super important.
89
00:07:04,084 --> 00:07:05,484
Yeah, very cool.
90
00:07:05,547 --> 00:07:09,078
I saw something recently too about forest bathing, right?
91
00:07:09,078 --> 00:07:18,221
This was a term I was unfamiliar with, but I was looking at it under the context of
stressful ah things and things that you can do about stress.
92
00:07:18,221 --> 00:07:26,654
And the idea of going out into the forest for two hours has a, has a impact on you for the
next week in terms of lowering inflammation and stress.
93
00:07:26,654 --> 00:07:29,035
So connection with nature, right?
94
00:07:29,035 --> 00:07:32,886
And then I think another thing that lowers stress is increasing oxytocin.
95
00:07:32,930 --> 00:07:42,143
right, which comes from personal contact with people, know, hugs, being intimate with
people, or just being very friendly with people, laughing and things like that raises
96
00:07:42,143 --> 00:07:42,964
oxytocin.
97
00:07:42,964 --> 00:07:44,086
So very cool.
98
00:07:44,086 --> 00:07:44,901
Yeah.
99
00:07:44,901 --> 00:07:50,805
so many things that we could do immediately to start helping with that process.
100
00:07:51,727 --> 00:07:57,412
The next question we got was oh in regards to blood pressure, blood pressure and longevity
link.
101
00:07:57,412 --> 00:08:00,294
uh Why normal isn't always optimal?
102
00:08:00,294 --> 00:08:05,980
uh What blood pressure markers matter most for long-term cardiovascular and brain health?
103
00:08:05,980 --> 00:08:07,941
And should we redefine what's normal?
104
00:08:07,941 --> 00:08:09,453
I'm gonna let you take this one away.
105
00:08:09,453 --> 00:08:11,054
That's your alley.
106
00:08:11,054 --> 00:08:16,257
Sure, so you know, we used to think 140 over 90 was normal.
107
00:08:16,257 --> 00:08:18,446
Then we thought, well, 130 is better.
108
00:08:18,446 --> 00:08:19,846
Now, do we know it's 120?
109
00:08:19,846 --> 00:08:26,322
What people should understand is that 120 over 80, what people should understand is that
it's really a linear risk model.
110
00:08:26,322 --> 00:08:28,974
So 115 is better than 120.
111
00:08:29,134 --> 00:08:31,234
110 is better than 115.
112
00:08:31,364 --> 00:08:35,950
And of course, you could get too low to the point where, you you're dizzy, but.
113
00:08:35,950 --> 00:08:45,390
But other than that, you know, if you're like at 105 over 64, that's actually better than,
you know, 115 over 75, right?
114
00:08:45,390 --> 00:08:53,470
So there seems to be this linear impact with blood pressure and you don't want to take it
too low, but that's really the issue.
115
00:08:53,590 --> 00:08:55,770
You know, there are a lot of things.
116
00:08:55,770 --> 00:09:01,370
So, so when you think about defining it, just think about what's the lowest blood pressure
I can run and actually feel good, right?
117
00:09:01,370 --> 00:09:04,150
I think that's maybe one way to think about it.
118
00:09:04,150 --> 00:09:06,070
The other thing is that
119
00:09:06,476 --> 00:09:08,987
You know, what constricts arteries, right?
120
00:09:08,987 --> 00:09:11,938
Well, what constricts arteries are stress, right?
121
00:09:11,938 --> 00:09:15,549
The sympathetic nervous system when it's dumping out stress squeezes the arteries, right?
122
00:09:15,549 --> 00:09:19,430
And so you could really raise your blood pressure and your heart rate that way.
123
00:09:19,570 --> 00:09:21,690
Well, what relaxes arteries?
124
00:09:21,750 --> 00:09:31,023
Well, obviously parasympathetic nervous system where you're in this deep meditative state
will relax arteries, but also nitric oxide releases or relaxes arteries, right?
125
00:09:31,023 --> 00:09:34,754
It's a molecule that causes your arteries to dilate and
126
00:09:35,444 --> 00:09:38,675
What does it take for nitric oxide to be released?
127
00:09:38,855 --> 00:09:41,996
Well, it takes a very healthy what's called glycocalyx.
128
00:09:41,996 --> 00:09:46,617
This is like a fuzz that's lining the inside of the artery that works as a sensor for
blood flow.
129
00:09:46,617 --> 00:09:50,618
When blood is flowing past it, think of it like the moss in the bottom of a creek.
130
00:09:50,618 --> 00:09:53,039
It senses that rate of blood flow.
131
00:09:53,099 --> 00:09:57,360
And when you start walking or exercising or doing something, the blood flow increases.
132
00:09:57,360 --> 00:10:04,896
So the moss recognizes that the glycocalyx and it basically signals the, the layer of
133
00:10:04,896 --> 00:10:11,199
cells just below it, the skin, the endothelium that lines the artery to make nitric oxide
so the artery will dilate.
134
00:10:11,199 --> 00:10:14,781
So you get more blood flow to your muscle or your heart or your brain or whatever you're
doing, right?
135
00:10:14,781 --> 00:10:25,386
So that's important, but you can't make nitric oxide if you don't have a glycocalyx and
you can't make nitric oxide if you have a glycocalyx, but you don't have the right tools
136
00:10:25,386 --> 00:10:28,237
to make it and you need dietary nitrate to do that.
137
00:10:28,237 --> 00:10:29,858
This is why plants
138
00:10:29,910 --> 00:10:38,415
like arugula and kale and beets and spinach that are rich in dietary nitrate actually help
you have the substrate to make nitric oxide from.
139
00:10:38,415 --> 00:10:45,539
So there are supplements that you can take called N101 oh that'll actually make you make
nitric oxide right now.
140
00:10:45,539 --> 00:10:48,470
And then there are supplements you can do to help protect the glycocalyx.
141
00:10:48,470 --> 00:10:50,662
Well, what destroys the glycocalyx?
142
00:10:50,662 --> 00:10:52,893
Well, it's destroyed by sugar, right?
143
00:10:52,893 --> 00:10:56,224
So sugar destroys the glycocalyx, right?
144
00:10:56,485 --> 00:10:58,550
And probably, you know,
145
00:10:58,550 --> 00:11:03,022
Some certain saturated fats could do it as well, but the glycocalyse can be destroyed very
quickly.
146
00:11:03,022 --> 00:11:14,697
There's been research done, Big Mac fries and the Coke will not only destroy it within a
matter of minutes, but it'll keep it destroyed for up to seven or eight hours, right?
147
00:11:14,998 --> 00:11:15,478
Right.
148
00:11:15,478 --> 00:11:16,138
So.
149
00:11:16,138 --> 00:11:25,591
It's our diet that's destroying the glycocalyx that's impairing nitric oxide production,
which raises blood pressure, decreases athletic performance, brain performance and sexual
150
00:11:25,591 --> 00:11:26,101
activity.
151
00:11:26,101 --> 00:11:29,102
Well, not activity necessarily, but certainly performance.
152
00:11:29,542 --> 00:11:29,932
Right.
153
00:11:29,932 --> 00:11:37,784
So what you want to do is to have a healthy glycocalyx and low stress and high dietary
nitrate intake.
154
00:11:37,784 --> 00:11:42,856
um If you do those things, you know, then you you're starting to live young for a
lifetime.
155
00:11:42,856 --> 00:11:44,238
You have a low blood pressure.
156
00:11:44,238 --> 00:11:44,632
You.
157
00:11:44,632 --> 00:11:50,645
can exercise well, have better cardiovascular performance, better sexual performance, and
life is fun.
158
00:11:50,645 --> 00:11:52,526
So that's the idea.
159
00:11:52,526 --> 00:11:54,767
So there's a couple of supplements that work really well.
160
00:11:54,767 --> 00:11:59,339
There's one called Revaska that actually regrows the glycocalyx.
161
00:11:59,339 --> 00:12:03,671
Another one called Artiracil, the two work together actually quite nicely to regrow it.
162
00:12:03,671 --> 00:12:06,172
And they can regrow it also in a matter of minutes.
163
00:12:06,172 --> 00:12:07,633
So that's pretty interesting.
164
00:12:07,633 --> 00:12:08,493
Yeah.
165
00:12:08,632 --> 00:12:13,416
What about the little bit of a follow-up question, because we had a second question about
blood pressure.
166
00:12:13,416 --> 00:12:26,144
um Supplements like magnesium, beet juice, potassium, where would those fall into play
around this level of normal?
167
00:12:26,377 --> 00:12:27,367
Also very important.
168
00:12:27,367 --> 00:12:30,008
We tend to get so much sodium in our diets, right?
169
00:12:30,008 --> 00:12:32,160
That that can drive blood pressure to go up.
170
00:12:32,160 --> 00:12:34,441
Potassium actually helps to relax the arteries.
171
00:12:34,441 --> 00:12:38,713
Magnesium also relaxes smooth muscle, which is the muscle in the artery, right?
172
00:12:38,713 --> 00:12:40,404
So those are very important.
173
00:12:40,404 --> 00:12:46,307
You can lower blood pressure by eating a higher potassium rich diet or magnesium rich
diet.
174
00:12:46,487 --> 00:12:47,468
So those are good.
175
00:12:47,468 --> 00:12:51,618
um And the beet juice is really just dietary nitrate.
176
00:12:51,618 --> 00:12:51,961
Right?
177
00:12:51,961 --> 00:12:53,509
So, yeah.
178
00:12:54,612 --> 00:13:00,314
Great, so I think that again, very helpful things that we can do and understand more right
now.
179
00:13:01,094 --> 00:13:04,535
Let's talk hormone and menopause.
180
00:13:04,635 --> 00:13:08,476
So this one is uh a question about estrogen.
181
00:13:08,476 --> 00:13:11,977
Estrogens role in protecting the heart and brain.
182
00:13:11,977 --> 00:13:17,959
And should more women be exploring HRT for long term vitality?
183
00:13:17,959 --> 00:13:21,340
I love this one, obviously this is something I have been.
184
00:13:21,854 --> 00:13:26,370
diving into quite a bit the last couple of years, hormonal health, especially for women.
185
00:13:26,370 --> 00:13:27,891
Yeah, absolutely.
186
00:13:27,891 --> 00:13:29,992
So I just finished a podcast.
187
00:13:29,992 --> 00:13:38,377
I was a little late to this one because I was just finishing a podcast on women's health,
um on hormone replacement therapy.
188
00:13:38,377 --> 00:13:40,047
Interestingly enough, right.
189
00:13:40,047 --> 00:13:40,858
We did it with Dr.
190
00:13:40,858 --> 00:13:41,838
Sarah Dacheret.
191
00:13:41,838 --> 00:13:44,280
um Really fascinating.
192
00:13:44,280 --> 00:13:47,021
It was on the Gluten Longevity podcast also.
193
00:13:47,021 --> 00:13:56,460
m But the, um you know, what we came away with was that there were a lot of hormone
disruptors in the environment.
194
00:13:56,460 --> 00:14:01,613
right, so many plastics and different chemicals that are disrupting hormone levels for men
and women.
195
00:14:01,613 --> 00:14:11,348
Even, you know, when you look at fertility rates and sperm count rates and testosterone
levels and estrogen levels and things like that, ah you know, the youth are kind of being
196
00:14:11,348 --> 00:14:14,240
beat up by the environment which we reside in, right?
197
00:14:14,240 --> 00:14:18,121
More so than certainly I think that I was growing up, you were growing up.
198
00:14:18,162 --> 00:14:26,188
And so uh very important, I think, to actually look at testing yourself with these toxins
and trying to
199
00:14:26,188 --> 00:14:29,199
get them out of your environment would be the first thing.
200
00:14:29,199 --> 00:14:39,222
Then the second thing was that we tend to think of hormone replacement therapy for people
when they're going through menopause or just after menopause.
201
00:14:39,482 --> 00:14:44,434
And the conversation was that, you know, we should be thinking about this a lot earlier,
right?
202
00:14:44,434 --> 00:14:48,975
Optimizing hormones a lot earlier, even in our 20s and 30s, optimizing hormones.
203
00:14:48,975 --> 00:14:50,306
And it's pretty easy to do.
204
00:14:50,306 --> 00:14:51,978
uh
205
00:14:51,978 --> 00:14:52,458
And Dr.
206
00:14:52,458 --> 00:15:03,271
Sarah was talking a lot about, she's a big fan of using transvaginal estrogen or
progesterone because they're well absorbed and it works well for the vaginal lining, but
207
00:15:03,271 --> 00:15:04,882
they also become systemic.
208
00:15:04,882 --> 00:15:09,583
And then maybe a little bit of oral DHEA if you want to boost testosterone after that.
209
00:15:09,583 --> 00:15:20,130
um And, and using those at early, uh early stages, there's so many people with PCOS and
people with endometriosis and things like that, that you can.
210
00:15:20,130 --> 00:15:22,492
help by rebalancing the hormones.
211
00:15:22,492 --> 00:15:30,027
And then of course for men, um you know, using testosterone and DHEA can be very
important.
212
00:15:30,027 --> 00:15:37,542
We also talked about the importance of looking at the hormone metabolites and the genetic
surrounding hormones to understand how you metabolize them.
213
00:15:37,602 --> 00:15:39,724
It says that you make sure that you do it safely.
214
00:15:39,724 --> 00:15:44,408
So I think hormones are central to the longevity equation.
215
00:15:44,408 --> 00:15:47,950
They're not enough, but they certainly you can't get there without them.
216
00:15:47,950 --> 00:15:49,054
So yeah.
217
00:15:49,054 --> 00:15:55,246
Yeah, well, let me ask you a follow up question to that just because I think it is such an
important uh conversation to be having.
218
00:15:55,246 --> 00:16:08,190
Like so many people are experiencing hormone disruption like we were talking about, but so
many people, I've heard this, who should they be looking to speak to doctor wise?
219
00:16:08,190 --> 00:16:12,764
Because unfortunately, not every doctor
220
00:16:12,764 --> 00:16:21,410
And obviously every doctor has specialties as it is, but you know, women especially will
go talk to their OBGYN and they don't necessarily have all the information.
221
00:16:21,410 --> 00:16:26,373
So where would somebody go to start to understand their hormones?
222
00:16:26,373 --> 00:16:31,010
Cause I think, I wish this was something we were taught more, but it's just not happening
yet.
223
00:16:31,010 --> 00:16:32,551
Yep, I think that's right.
224
00:16:32,551 --> 00:16:42,205
You know, think CHET GPT can actually give you more information than most doctors at this
point in time, especially if you're some of the more sophisticated models like 03 or some
225
00:16:42,205 --> 00:16:44,336
of the deep search models or things like that.
226
00:16:44,336 --> 00:16:56,561
think, unfortunately, physicians were trained that hormones were kind of an adjunct that
were used for symptoms and they weren't really used as a health optimizing um kind of
227
00:16:56,561 --> 00:16:57,892
technology, if you will.
228
00:16:57,892 --> 00:16:58,722
So...
229
00:16:58,784 --> 00:17:06,370
Most of your doctors, especially OB-GYNs that really were taught, well, you give estrogen
if somebody's having hot flashes and that's about the end of it, right?
230
00:17:06,370 --> 00:17:08,332
They weren't really taught about balancing hormones.
231
00:17:08,332 --> 00:17:13,826
And if you are going to take estrogen, you only take it for a year or two and then stop it
when you're through menopause.
232
00:17:13,927 --> 00:17:18,381
The problem is when you're hormonally depleted, your tissues don't do well.
233
00:17:18,381 --> 00:17:25,557
Skin, hair, brain, heart, blood vessels, all of that start to suffer, bones for that
matter.
234
00:17:25,557 --> 00:17:27,348
All of it starts to suffer.
235
00:17:27,530 --> 00:17:31,552
And it's really important to understand that men need estrogen, right?
236
00:17:31,552 --> 00:17:32,612
They need estrogen.
237
00:17:32,612 --> 00:17:39,175
So taking a testosterone shot and then taking an astrozole to block estrogen production is
really counterproductive.
238
00:17:39,175 --> 00:17:48,409
I mean, it may be important for certain people that are very fast metabolizers of
testosterone into estrogen, but for the majority of men, you want to have estrogen on
239
00:17:48,409 --> 00:17:48,699
board.
240
00:17:48,699 --> 00:17:52,120
It's really good for your brain, your blood vessels, everything else.
241
00:17:52,120 --> 00:17:55,462
And for women, having some testosterone is also good.
242
00:17:55,462 --> 00:17:56,642
um
243
00:17:56,642 --> 00:18:01,373
Progesterone will help with our DHEA will help there, but you want to have muscle mass.
244
00:18:01,373 --> 00:18:05,685
You want to have bone density and you need a combination of both testosterone and estrogen
to get that.
245
00:18:05,685 --> 00:18:06,005
Right.
246
00:18:06,005 --> 00:18:15,537
And so um I think you need to try to track down somebody that focuses on hormone
replacement therapy from a more holistic approach, right?
247
00:18:15,537 --> 00:18:24,450
Where they're looking at the genetics and they're looking at thyroid as well, because
thyroid, if it's not working properly, will make the hormones not work properly.
248
00:18:24,450 --> 00:18:25,920
um
249
00:18:25,920 --> 00:18:31,404
And I think if a doctor is only looking at blood tests to make decisions on thyroid,
they're missing the boat.
250
00:18:31,404 --> 00:18:35,037
You really need a resting metabolic rate to really know where your thyroid is set.
251
00:18:35,037 --> 00:18:42,704
So you've got to do your research to find a doctor that's really competent in thyroid and
hormone replacement therapy.
252
00:18:42,704 --> 00:18:46,487
And it's a bit of a struggle, quite honestly.
253
00:18:46,487 --> 00:18:52,431
Even people that advertise themselves as experts may not be going about it in the best
way.
254
00:18:52,431 --> 00:18:56,062
So, you know, it's a little tricky.
255
00:18:56,062 --> 00:19:01,095
Yeah, very important to do your research and to not just be out there.
256
00:19:01,596 --> 00:19:05,379
Let me get some testosterone and start injecting yourself or whatever it be.
257
00:19:05,379 --> 00:19:10,342
Really understanding how it all works and doing it supervised properly is key.
258
00:19:10,482 --> 00:19:11,503
Okay, let's see.
259
00:19:11,503 --> 00:19:18,588
ah Can you rewire an aging brain for youthful performance?
260
00:19:18,588 --> 00:19:24,852
How does brain flexibility change with age and can we practice things like meditation?
261
00:19:25,202 --> 00:19:27,931
or movement to reverse decline.
262
00:19:28,076 --> 00:19:31,148
Yeah, I'm a big fan of optimizing the nervous system.
263
00:19:31,148 --> 00:19:34,229
I think that the nervous system is the key to everything.
264
00:19:34,229 --> 00:19:42,714
And I think oh one of the, you've heard about people saying that they're old and fixed in
their ways, right?
265
00:19:42,874 --> 00:19:50,848
And what that means to me is that they've, they've basically landed on their answers and
they're, they're, they're just married to those answers.
266
00:19:50,848 --> 00:19:54,410
And I really think youthfulness is curiosity, right?
267
00:19:54,410 --> 00:19:56,021
So you want to be married to your questions.
268
00:19:56,021 --> 00:19:58,142
You want to be curious about everything.
269
00:19:58,350 --> 00:19:59,690
It's like, oh, well, that's interesting.
270
00:19:59,690 --> 00:20:01,090
Let me learn more about that.
271
00:20:01,090 --> 00:20:06,770
And you're constantly changing your answers to basically better serve your questions.
272
00:20:06,770 --> 00:20:09,210
And so we have five questions here, right?
273
00:20:09,210 --> 00:20:10,150
How good can we be?
274
00:20:10,150 --> 00:20:13,230
How do we make 100 to do 30, et cetera, et cetera?
275
00:20:13,230 --> 00:20:15,590
And it's those questions that drive all innovation.
276
00:20:15,590 --> 00:20:18,530
So as you're aging, you want to make sure that you stay curious.
277
00:20:18,530 --> 00:20:23,264
You want to make sure that you find your questions and that you keep asking them over and
over again.
278
00:20:23,264 --> 00:20:27,116
Even if you have an answer that you like, you can continue to iterate on it.
279
00:20:27,116 --> 00:20:31,486
Like for example, you love exercise, but there are ways to iterate on that, right?
280
00:20:31,486 --> 00:20:32,908
It's like, well, how do we do that better?
281
00:20:32,908 --> 00:20:35,199
How do I challenge my nervous system better?
282
00:20:35,199 --> 00:20:41,732
I was just at a conference speaking in Arizona and um there were a number of people in the
audience.
283
00:20:41,732 --> 00:20:43,623
All of them were very longevity minded.
284
00:20:43,623 --> 00:20:48,765
um And I was showing them how to walk in figure eights, right?
285
00:20:48,765 --> 00:20:50,316
With their eyes open.
286
00:20:50,636 --> 00:20:59,574
then walk backwards with their eyes open, then walk forwards with their eyes closed, then
walk backwards with their eyes closed as a challenge to the nervous system.
287
00:20:59,574 --> 00:21:04,737
So one of the things you want to do to keep your nervous system young is to constantly
challenge it.
288
00:21:04,738 --> 00:21:08,911
Because if the nervous system isn't challenged, it gets lazy, right?
289
00:21:08,911 --> 00:21:11,003
And it gets sort of fixed, if you will.
290
00:21:11,003 --> 00:21:12,414
So challenging yourself.
291
00:21:12,414 --> 00:21:19,212
It's one of the reasons I like your workouts is because my theory is you can never really
get in shape in a gym.
292
00:21:19,212 --> 00:21:24,316
You have to be in a context where there's variable things coming at you, right?
293
00:21:24,316 --> 00:21:35,895
Either the wind or the rocks or the tree you're climbing over or whatever it is or the
movement that you're doing that's creating some, what shall I say, some unexpected
294
00:21:35,895 --> 00:21:38,297
variations that you have to adapt to.
295
00:21:38,297 --> 00:21:43,410
Your nervous system stays young and healthy when it has to adapt and has to recognize the
environment and change.
296
00:21:43,410 --> 00:21:46,112
So you want to put yourself in new environments.
297
00:21:46,114 --> 00:21:49,897
where you're forced to adapt and change, where you're constantly learning new things.
298
00:21:49,897 --> 00:21:53,099
Learn how to dance, learn how to play an instrument.
299
00:21:53,099 --> 00:21:56,061
You've heard all these things, but you want to keep challenging the nervous.
300
00:21:56,061 --> 00:21:57,942
Make new friends for that matter, right?
301
00:21:57,942 --> 00:22:00,974
Have a new conversation about a topic you don't know anything about.
302
00:22:00,974 --> 00:22:03,105
That's a great way to learn something.
303
00:22:03,456 --> 00:22:07,039
I love that so many people were so afraid to go talk to new people.
304
00:22:07,039 --> 00:22:18,170
I actually just had people asking and on the other podcast that I host like, can you
please do a show about meeting friends after a certain age because in your four 30s 40s it
305
00:22:18,170 --> 00:22:19,391
gets so much harder.
306
00:22:19,391 --> 00:22:24,446
And we're also used to being on our phones that even striking up a conversation becomes
hard.
307
00:22:24,446 --> 00:22:29,000
are sort of losing this connected ability to talk.
308
00:22:29,000 --> 00:22:32,323
to each other or be in an uncomfortable situation.
309
00:22:32,323 --> 00:22:35,800
We don't even look up when we're crossing the street anymore.
310
00:22:35,800 --> 00:22:38,768
And I also think, you know, like you were saying, be curious.
311
00:22:38,768 --> 00:22:41,390
So it's like, you can have a fitness routine.
312
00:22:41,390 --> 00:22:43,392
Obviously, I love having a fitness routine.
313
00:22:43,392 --> 00:22:53,330
But I also especially this time of year, like getting outside and playing pickleball with
my son, that's something new that we've taken up and having to try to learn that.
314
00:22:53,780 --> 00:22:59,274
What are the techniques of pickleball and how does this work and what are we supposed to
do and the agility of it all.
315
00:22:59,274 --> 00:23:03,368
So, or getting in the pool and swimming and trying new things.
316
00:23:03,368 --> 00:23:04,979
it doesn't have to feel tedious.
317
00:23:04,979 --> 00:23:07,891
Yeah.
318
00:23:08,237 --> 00:23:08,437
Yeah.
319
00:23:08,437 --> 00:23:11,917
You know, you know, you're doing the right thing when it's fun, right?
320
00:23:11,917 --> 00:23:14,377
You know, you're doing the right thing when you feel like a beginner.
321
00:23:14,377 --> 00:23:22,256
And I think one of the things that works against us is that as we age, we start to
identify with the fact that we're competent.
322
00:23:22,697 --> 00:23:23,037
Right.
323
00:23:23,037 --> 00:23:26,777
We were told in school, well, you're getting good grades because you're competent at this.
324
00:23:26,777 --> 00:23:26,937
Right.
325
00:23:26,937 --> 00:23:28,237
And so now it is an adult.
326
00:23:28,237 --> 00:23:29,337
It's like, well, you're good at that.
327
00:23:29,337 --> 00:23:30,277
So now I'm competent.
328
00:23:30,277 --> 00:23:32,537
So now my identity is tied up with being competent.
329
00:23:32,537 --> 00:23:33,452
So we're
330
00:23:33,452 --> 00:23:38,175
We're reluctant to put ourselves in a situation where we're a novice and we have no idea
how to do this.
331
00:23:38,175 --> 00:23:38,436
Right.
332
00:23:38,436 --> 00:23:45,611
And so I tell people, imagine you're five years old and somebody just went by on a scooter
and it's like, Oh, I'm going to try that.
333
00:23:45,611 --> 00:23:47,832
You know, take that mindset, right?
334
00:23:47,832 --> 00:23:49,503
Take that mindset into everything.
335
00:23:49,503 --> 00:23:55,407
When you go to a gym, when you go out for a hike, when you whatever, and just be a kid
again, that's it's, it's fun.
336
00:23:55,407 --> 00:23:56,628
It's super fun.
337
00:23:56,914 --> 00:23:58,555
Yeah, I love that so much.
338
00:23:58,555 --> 00:23:59,646
That's such a great one.
339
00:23:59,646 --> 00:24:01,988
And then just finishing touching on that.
340
00:24:01,988 --> 00:24:13,236
um question of meditation or breath work or getting into that very deep relax, relax, sit,
relax, get your words out on them.
341
00:24:13,236 --> 00:24:18,183
Does that impact how our brain fires itself?
342
00:24:18,183 --> 00:24:19,223
It does.
343
00:24:19,264 --> 00:24:20,475
It really calms it down.
344
00:24:20,475 --> 00:24:22,427
It'll calm down neuroinflammation.
345
00:24:22,427 --> 00:24:25,429
um It enables things to actually work better.
346
00:24:25,429 --> 00:24:32,615
Like when we're so hyper-focused or anxious or worried, it decreases the ability to make
new memories.
347
00:24:32,615 --> 00:24:40,802
When we have a lot of cortisol in our system from stress, it decreases the hippocampus'
ability to actually put down new memories.
348
00:24:40,942 --> 00:24:45,774
And so super important, meditation, and I'm a big fan of brain tap.
349
00:24:45,774 --> 00:24:55,371
um It's a device where you wear like headphones with a visor, binaural beats,
photobiomodulation, and it can put you right into a meditative state in a matter of
350
00:24:55,371 --> 00:24:56,742
seconds, quite honestly.
351
00:24:56,742 --> 00:25:02,766
um And so doing that um is really restorative for your brain.
352
00:25:02,766 --> 00:25:06,079
There are other things to really improve cognitive abilities though, too.
353
00:25:06,079 --> 00:25:08,160
And that's another conversation altogether.
354
00:25:08,160 --> 00:25:13,854
We can deconstruct that later, but in general, you know, meditation is wonderful for that.
355
00:25:14,808 --> 00:25:20,601
I love anything that gets me into that relaxed state meditation.
356
00:25:20,601 --> 00:25:22,942
Because for me, stress is a big one.
357
00:25:22,942 --> 00:25:31,446
And you've said it to me many times that when it comes to all of my health and longevity,
manage your stress, Autumn, or we're only going to get so far.
358
00:25:31,446 --> 00:25:32,027
That's right.
359
00:25:32,027 --> 00:25:33,248
Well, yeah.
360
00:25:33,248 --> 00:25:36,241
I'll send you some information on Brain Tap.
361
00:25:36,241 --> 00:25:37,672
Maybe you can grab one.
362
00:25:38,434 --> 00:25:39,274
Yeah.
363
00:25:39,593 --> 00:25:42,259
all the questions that we got for this episode, Dr.
364
00:25:42,259 --> 00:25:42,830
Gladden.
365
00:25:42,830 --> 00:25:45,175
I think we gave great information.
366
00:25:45,175 --> 00:25:46,898
Is there anything else that?
367
00:25:47,746 --> 00:25:48,532
Hmm.
368
00:25:48,532 --> 00:25:51,042
We need to cover for everybody today.
369
00:25:51,042 --> 00:25:58,886
Well, we are finding out some really, really interesting uses for uh medications in the
longevity space.
370
00:25:59,987 --> 00:26:08,451
Medications that were originally developed for one purpose, but are now actually being
found to have significant impact on longevity itself.
371
00:26:08,872 --> 00:26:13,675
There's a category of diabetes medicines called SGLT2s that were introduced.
372
00:26:13,675 --> 00:26:20,108
Everybody's familiar with GLP1s like ozempic and things, but SGLT2s were also introduced
not long ago.
373
00:26:20,722 --> 00:26:28,014
And they don't have some of the side effects that GLP ones have like uh muscle loss and
bone density loss and things like that.
374
00:26:28,014 --> 00:26:32,755
They do control blood sugar by allowing people to excrete it out through the urine.
375
00:26:32,755 --> 00:26:36,397
It blocks the reabsorption of sugar through the kidney back into the bloodstream.
376
00:26:36,397 --> 00:26:39,287
So it's filtered out in the urine and not reabsorbed.
377
00:26:39,287 --> 00:26:45,799
So um it could potentially increase somebody's urinary tract infection risk if they were
prone to that.
378
00:26:45,799 --> 00:26:48,800
But it turns out now that it also
379
00:26:48,800 --> 00:27:02,607
increases autophagy, it activates AMPK, it decreases mTOR, so now it's like rapamycin plus
metformin, you know, and it's also increasing your ability to prune senescent cells from
380
00:27:02,607 --> 00:27:10,230
your body by decreasing a molecule that actually exposes them, and then it's activating
your natural killer cells to go prune them.
381
00:27:10,230 --> 00:27:14,582
So here's a medication that's actually has multiple...
382
00:27:14,614 --> 00:27:15,675
longevity benefits.
383
00:27:15,675 --> 00:27:23,825
So we're really excited to look at these and we now have new tests that can actually
measure um some of the things that this drug is actually doing.
384
00:27:23,825 --> 00:27:28,331
So lots of progress in terms of the true longevity stuff.
385
00:27:28,331 --> 00:27:29,772
Yeah, pretty cool.
386
00:27:30,614 --> 00:27:31,014
Sure.
387
00:27:31,014 --> 00:27:34,116
curious, because I think that's fascinating.
388
00:27:35,979 --> 00:27:45,468
I'm assuming it's still very much in the discovery phase of how it would be used for
longevity, but when it comes to somebody like who's already healthy and in good shape and
389
00:27:45,468 --> 00:27:54,296
an ideal weight or a healthy weight, would that be something that they would potentially
be able to use in a low dose or a micro dose for longevity?
390
00:27:54,325 --> 00:27:54,705
Yes.
391
00:27:54,705 --> 00:27:55,887
The answer is yes.
392
00:27:55,887 --> 00:27:56,547
Yeah.
393
00:27:56,547 --> 00:27:57,007
Yes.
394
00:27:57,007 --> 00:28:00,660
I'm going to start taking it actually and I'll let you know how it works out.
395
00:28:00,756 --> 00:28:04,762
I think that, yeah, I think that's really interesting to hear and learn more about.
396
00:28:04,762 --> 00:28:08,812
So we'll definitely have to touch base on that one again in a future episode.
397
00:28:08,812 --> 00:28:10,794
yeah, lots of really cool stuff coming.
398
00:28:10,794 --> 00:28:13,477
So, well, we really appreciate your questions.
399
00:28:13,477 --> 00:28:14,778
I hope that's helpful.
400
00:28:14,778 --> 00:28:17,642
And I'm always a pleasure.
401
00:28:17,642 --> 00:28:18,162
So.
402
00:28:18,162 --> 00:28:18,633
a pleasure.
403
00:28:18,633 --> 00:28:19,945
know I learned new things today.
404
00:28:19,945 --> 00:28:22,278
I hope everybody else did and always as always.
405
00:28:22,278 --> 00:28:23,946
Thank you for having me on doctor gladden
406
00:28:23,946 --> 00:28:24,576
absolutely.
407
00:28:24,576 --> 00:28:25,481
Okay.
