Autumn Calabrese & Dr. Gladden April Q&A – Episode 280

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Welcome everybody to this edition of the Gladden Longevity Podcast.

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I'm your host, Dr.

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Jeffrey Gladden.

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And as always, we're here to answer five big questions.

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How good can we be?

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How do we make 100 to new 30?

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How do we live well beyond 120?

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How do we live young for a lifetime?

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And how do we develop a 300 year old mind?

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Today, I'm going to be joined by Autumn Calabresi again, and we're going to be going
through some of the listener questions.

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I think you're going to find it interesting.

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about some things back and forth.

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again, these are questions that you asked.

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There were 16 of them.

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I think we got to six of them and we will take care of the rest in a future episode.

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But enjoy this.

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We had fun doing it.

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Welcome everybody to this edition of the Gladden Longevity Podcast.

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I'm your host, Dr.

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Jeffrey Gladden, and it's a pleasure to be here again with Autumn Calabresi.

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Autumn's been joining me.

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She joined me for one podcast previously and she's back.

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She'll be back on a regular basis and Autumn, it's good to see you again.

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So what's new in your world?

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You know, when I think about California, I think about earthquakes, fires, tsunamis.

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meter strikes.

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I don't know what's happening over there.

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What's going on?

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It feels like the world's ending a little bit.

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How are you, Dr.

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Glenn?

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It's good to be back with you.

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Yeah, you know, it's really funny.

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I was just talking about this with one of my friends the other day.

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Malibu had like four earthquakes in the span of 12 hours the other day.

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So personally, I feel like I have just been, I'm not one that lives in fear and I do not
have this whole like, my gosh, the world is ending.

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But I have definitely been taking some steps recently to just be prepared.

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Yeah, just thinking about it.

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people, is not half the battle.

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It is the battle.

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So I feel like Mother Nature is just letting us know she's not real happy and be prepared.

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So I've been stocking up on earthquake stuff.

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Yeah, a lot going on.

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You might have to consider Texas.

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It's a little calmer over here, you know, here are earthquakes, we get an occasional
tornado.

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today we are answering listener questions if I'm not mistaken.

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Yeah, we have 16 different questions that came in.

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All of it has to do with obviously longevity and lifespan.

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So I don't think we'll be able to get through 16 in one day.

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We're going to start with five or six and we'll go from there and we can always do more
later.

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But I think the first one we should talk about is just, could you explain the concept of
cellular aging and how that relates to longevity so that our listeners understand what it

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is?

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Yeah, let's set the context for that because that's a good question.

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Cellular aging, right?

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So, you know, in the glad and longevity space, we really have these five circles, right?

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Life, energy, psycho spiritual space, health, which everybody's familiar with things
related to sleep and diet and exercise and those things.

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Anyway, performance, which is really how we stay fast, agile, strong, quick, balanced.

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Then we have the environments we reside in, how we actually architect those or choose
those environments to support the mission, if you will.

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But the fifth circle is the longevity circle.

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And that's the one that really looks at the processes, these hallmarks of aging, if you
will.

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And there's 16 of them described currently.

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There will be more.

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But these are the processes that are actually driving the aging process.

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And the way to think about it is they're both the expression of aging and an accelerant of
aging, right?

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So think of it this way.

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Here's an example.

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So if someone is elderly and their bones are weak and they fall down, they break their
hip.

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So that's an expression of aging.

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But at the same time, having fallen down and broken their hip accelerates their aging,
right?

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Because now they're less able to move.

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They're less able to, you know, feed themselves or less able to, or more apt rather, to
get a blood clot or whatever.

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They need surgery.

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So at the cellular level, it's a similar thing.

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These hallmarks of aging are both

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what we would call phenotypic expressions of aging, meaning they're demonstrations of
aging.

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And then they also tend to drive the aging process.

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So this is happening, of course, at a cellular level.

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So when you look at the cells, that's where these hallmarks are basically being expressed.

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And so in those hallmarks, you you have things like in the nucleus of the cell, right,
where the DNA is, you have things going on there.

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have telomeres, which are the end caps on the chromosomes that sort of keep them safe.

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those are being shortened every time a cell divides.

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And so when you think about the different groups of cells in the body, we know that, you
know, the immune system, for example, is dividing much more frequently than a brain cell

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is or a bone cell is.

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So our bodies are aging at different rates, depending on the population of the cells
involved.

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And the immune system is one of the cell populations that ages the fastest because it's
dividing.

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the fastest.

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When we measure telomere lengths, we actually measure them in the white blood cells, which
are part of the immune system.

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And it gives us a good look at what the aging process is like for the immune system.

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So that's sign of cellular aging, if you will.

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Another sign would be that the nucleus itself is not actually communicating with the area
in the cell outside the nucleus called the cytoplasm.

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It's not communicating effectively.

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And of course, those have to be synchronized to know what genes get turned on, what genes
get turned off, what's being produced out here in the factory, if you will, in the

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cytoplasm.

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And so when that communication breaks down, that's another both expression of aging and an
accelerant of aging, right?

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And then you have DNA methylation patterns, right?

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People have probably heard about true age or DNA methylation as being a hallmark of aging.

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And what this really boils down to is the DNA is controlled by proteins called histones
and by, and they're controlled by acetyl groups and the DNA is controlled by methyl

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groups.

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And these are just little molecules.

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This thing, I'm as little widgets.

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get attached to the DNA or attached to the histone protein that's wrapped up with the DNA.

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And that basically will either turn on a gene or turn off a gene.

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And the pattern of expression of those methyl groups, if you will.

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correlates very well with chronological age.

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And it's possible to be older than your chronological age based on those methylation
patterns or younger than your chronological age.

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And those methylation patterns for the most part are impacted in large part by lifestyle
choices that we make and also by disease processes that we experience.

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So for example, if you got COVID,

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You were shortening your telomeres.

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You were also changing and aging your immune system.

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You were also changing your DNA methylation patterns to an older pattern.

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If you recovered from COVID, you had the ability to relinked in your telomeres.

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Your DNA methylation has changed back and the cell started working better again, right?

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So these are cellular processes that really accelerate aging.

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There are other ones that are super important, right?

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Like, so the DNA we know is coding for proteins, right?

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Proteins are the...

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many interesting things I want to ask you a question really quick before we pass that
telemir part a little bit.

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So telemires, obviously, as you said, when they like the faster they shorten and the more
they shorten, the more we age, the faster we age.

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So is there a way to protect our telemires?

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Is there a way to re lengthen the telemires to get that longevity back?

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So if your telemir starts to shrink, is there a way to then

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Row it again.

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Yes.

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So it's a two-sided question, if you will, right?

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There's a head side and a tail side to that.

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The tail side to the question is what are the things that shorten them, right?

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And the head side, what are the things that lengthen them?

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And so the things that shorten them are things like smoking and high stress, a lack of
omega-3s, a lack of vitamin D, things that are related to long haul diseases like

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autoimmune diseases or long haul COVID or exposure to toxins, mercury, lime, excess
oxidative stress.

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All those things are basically shortening the telomeres.

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The flip side of that is to do some things that actually mitigate stress.

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So people that meditate, people that eat fish in their diet or have omega-3s in their
diet, people that have adequate vitamin D, people that exercise on a regular basis.

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don't smoke, things like that.

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Their telomeres tend to be longer.

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Now we're all born with telomere lengths, just like we have different heights when we grow
up.

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We also have different, we're born with different telomere lengths.

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Some people have longer telomere lengths, some people have shorter telomere lengths.

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It's the rate of shortening that really matters.

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There are some supplements out there though that also can improve telomere lengths like
telomerase activator 65 or TA65.

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It basically will pulse on an enzyme called telomerase

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that will re-lengthen the telomere for four hours and then it shuts off.

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The medicine's gone, if you will.

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So you can do that once a day or twice a day.

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And if you remove the things that are shortening the telomeres and you're using that, you
can re-lengthen the telomeres.

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There's TAM 818, telomerase activator molecule 818, which can do a similar thing.

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It's also used in the skin.

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There's another one called isogenes, which has been shown to also have an impact on
telomere re-lengthening.

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So there are things that you can do to re-lengthen telomeres, but the first thing you
wanna do is stop shortening them, right?

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So that's kinda how that works, yeah.

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a little bit because obviously what you were just saying, so much of what you were just
saying pertains to lifestyle.

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And if you're okay with it, I'd love to break it down into a couple of different areas
just so we could talk about them a little bit more.

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But obviously our nutrition, our fitness, our exercise, stress management, like, so let's
talk about, let's just talk about those lifestyle changes in regards to nutrition.

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Obviously.

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You talked about getting rid of some of those more processed foods, things like that.

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let's just, what are some of the things that we should be eating or that we shouldn't be
eating?

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Two words, one gyp.

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is a really interesting, yeah, I think it's a really interesting point.

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You know, what we've come to discover about diets is that it's more about the individual
than it is about the food.

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For example, everybody with a diet says, well, you should be eating this and you shouldn't
be eating that.

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And there's truth in that.

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But what we found is that for the individual, something that is a good food may not be a
good food for them, right?

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And so if you understand that person's genetics and you understand their digestive track,
and if you understand whether they have bacterial overgrowth or they don't have bacterial

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overgrowth in the gut or yeast overgrowth, if you understand their food sensitivities and
you understand some of their genetics, then all of a sudden you can actually say, here's a

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good food for you, right?

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But you can't simply say, well, kale is a good food because it's high in dietary nitrate
and it's very nutrient dense.

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Therefore it's good.

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It doesn't work that way.

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It's also full of oxalates.

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And so some people don't handle those oxalates well.

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So if you're listening to this, the key thing is that if you're trying to follow a diet,
what's really important is to actually understand yourself first to understand what food

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should I be eating?

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So doing like an MRT food sensitivity test or a gut zoom or to look at your gut biome and
your digestive system and whether you have parasites and overgrowth and leaky gut and

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things like that.

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All that becomes super important.

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And then there's some genetics tests where you can look at how many copies of the amylase
gene you have, which gives you an idea of how well you can actually process carbohydrates,

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things like that.

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So other genes that give you an idea of risks for things like dementia or cardiovascular
disease, which will either steer you towards having a little bit of alcohol or no alcohol

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or some saturated fats or really very low saturated fats.

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So there's a lot that goes into picking the right diet.

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That being said, I will tell you that what the body likes is variety.

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It likes variety.

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It doesn't want to be fed the same thing all the time.

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And the best concept around variety is to eat as many nutrient dense foods.

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What do I mean by nutrient density?

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So there was a scale called the Andy index that was developed by a doctor.

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It used to hang on the chalkboard in whole foods.

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Actually, you'd walk into whole foods.

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Maybe you remember seeing it on him, but you'd walk into whole foods and you'd see.

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Right.

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Kale, Swiss chard, you know, all of these are thousand mustard greens, collard greens, all
a thousand.

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Right.

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So that's the top of the scale.

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So what that means is for each calorie that you consume, you're getting the optimal or the
maximum amount of nutrients that you can, all the minerals, vitamins, fiber, everything

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that would count as being nutrition for you and nutritious for you.

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You're getting that as well as dietary nitrate to help you make nitric oxide, to have good
blood flow, et cetera.

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Right.

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So.

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Those become sort of the gold standard.

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If you look at a Big Mac, right, on that scale, it's a five, right?

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If you look at French fries, it's like a four.

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If you look at a Coke, it's like a two.

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If you look at the best meat on the planet, which is a bison filet, it's 39, right?

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So you can start to see that really the nutrient density is not in the meat and it's not
in the saturated fats.

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It's actually up there in all the vegetables and the plants.

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So this is why we tend to lean towards a plant-based diet to get the nutrient density and
variety that your body loves.

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Now, there are many caveats to that.

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Some people don't tolerate the fiber.

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Some people have issues with immunity or immune reactions to certain foods.

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So we're not, we're not giving you a diet recommendation.

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We're simply telling you that inside the diet that works for you, try to have variety
where you're not eating the same thing every day.

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Whenever I go to the grocery store, I try to buy different things every time I go.

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Right.

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So I'm not buying the same stuff over and over again.

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And I try to spend as much time as I can in the fruit and vegetable section and find some
new things there that I want to do.

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00:15:19,729 --> 00:15:20,439
Right.

216
00:15:20,439 --> 00:15:23,270
And so, and then I supplement it with other things.

217
00:15:23,270 --> 00:15:25,811
And I find that you just feel better.

218
00:15:25,811 --> 00:15:26,761
You feel lighter.

219
00:15:26,761 --> 00:15:28,302
You don't feel heavy.

220
00:15:28,774 --> 00:15:32,730
And then your blood work looks better and you can do more stuff and it's more fun.

221
00:15:32,730 --> 00:15:33,952
know, sex life is better.

222
00:15:33,952 --> 00:15:35,044
Your brain's sharper.

223
00:15:35,044 --> 00:15:36,757
You know, you're more athletic, right?

224
00:15:36,757 --> 00:15:38,239
So all those things are wonderful.

225
00:15:38,239 --> 00:15:38,548
Yeah.

226
00:15:38,548 --> 00:15:41,040
think it's so important to understand that.

227
00:15:41,040 --> 00:15:47,055
So for me, obviously, fitness and nutrition expert, been studying this stuff for a very
long time.

228
00:15:47,076 --> 00:15:52,768
For me, it was like six, seven years ago when I was struggling really bad.

229
00:15:52,768 --> 00:15:54,232
I was losing weight.

230
00:15:54,232 --> 00:15:55,123
I looked sick.

231
00:15:55,123 --> 00:15:56,063
I felt sick.

232
00:15:56,063 --> 00:15:57,405
I was losing muscle mass.

233
00:15:57,405 --> 00:15:59,286
Couldn't figure out what was wrong.

234
00:15:59,587 --> 00:16:01,408
Eating really healthy.

235
00:16:01,628 --> 00:16:05,842
And then finally, finally, we ran some blood work, found out.

236
00:16:05,842 --> 00:16:08,163
that I had gut dysbiosis going on.

237
00:16:08,163 --> 00:16:15,138
had, because of that and leaky gut, I wasn't absorbing the nutrients from the healthy food
I was eating.

238
00:16:15,138 --> 00:16:20,381
And it turns out for me, I have a really hard time with nuts and legumes.

239
00:16:20,381 --> 00:16:27,355
So even though nuts and legumes are a healthy food for some people, for me, they were
wreaking havoc on my body.

240
00:16:27,355 --> 00:16:28,386
I couldn't have them.

241
00:16:28,386 --> 00:16:29,657
Eggs were another food.

242
00:16:29,657 --> 00:16:31,568
I used to be able to eat them.

243
00:16:32,712 --> 00:16:34,663
for whatever reasons I can't now.

244
00:16:34,663 --> 00:16:39,574
And I was eating eggs every single day, like loved them, favorite breakfast food, ate them
all the time.

245
00:16:39,574 --> 00:16:43,475
So it was these things that I had to unfortunately remove from my diet.

246
00:16:43,475 --> 00:16:46,906
And once I did, it was like, my gosh, I feel so much better.

247
00:16:46,906 --> 00:16:55,659
And even when I create nutrition plans, because I have three different versions of
nutrition plans, when people do my workouts, portion fix, the four week gut protocol,

248
00:16:55,659 --> 00:16:58,960
Belvedere, which focuses on women's hormonal health.

249
00:17:00,008 --> 00:17:04,489
I'm helping people always balance their macronutrients and pay attention to their portion
sizes.

250
00:17:04,489 --> 00:17:07,070
But within that, there's big food lists.

251
00:17:07,070 --> 00:17:09,261
Like here's all your veggies, here's all your fruit.

252
00:17:09,261 --> 00:17:11,811
And I always tell people the lists go in a hierarchy.

253
00:17:11,811 --> 00:17:13,392
The top is the best of the best.

254
00:17:13,392 --> 00:17:17,743
And as you work your way down, you'll see foods that are a little more processed, things
like that.

255
00:17:17,743 --> 00:17:23,474
Not saying you can't have them, but let's be aware that they're not gonna be the most
nutrient dense foods.

256
00:17:23,474 --> 00:17:26,141
And then I tell people all the time, it's bio individuality.

257
00:17:26,141 --> 00:17:29,586
So you have to pay attention to how you feel.

258
00:17:29,586 --> 00:17:36,936
when you eat foods and how your body is reacting like because I'm writing for the masses,
right?

259
00:17:36,936 --> 00:17:45,598
So it's like, so when people look at these nutrition plans that are written for the
masses, you've got to take your own self into account.

260
00:17:45,598 --> 00:17:47,057
And yeah.

261
00:17:47,057 --> 00:17:48,168
agree more.

262
00:17:48,429 --> 00:17:51,171
There's a lot of information out there for the masses.

263
00:17:51,171 --> 00:17:58,837
And what's not included in those instructions is that you need to actually figure out what
works for you out of this.

264
00:17:58,837 --> 00:18:01,900
This is a generally a positive list.

265
00:18:01,900 --> 00:18:04,722
But to your point, this may not be good for you at all.

266
00:18:04,722 --> 00:18:12,168
so, but the concept, the concept of having a variety of nutrient dense foods, that's a
good concept.

267
00:18:12,168 --> 00:18:13,149
And you can stick with that.

268
00:18:13,149 --> 00:18:15,120
It just becomes what's the actual

269
00:18:15,250 --> 00:18:18,627
you know, how does that refine itself down into an actual meal, if you will.

270
00:18:18,627 --> 00:18:20,392
But that's a good concept.

271
00:18:21,022 --> 00:18:28,984
think another thing, you when we're talking about gut health and hormone health, and
obviously you said plant-based diet.

272
00:18:28,984 --> 00:18:40,677
So not necessarily saying no animal protein, but plant-based, we know that based on one of
the biggest studies ever done that a variety of plants determines gut health, a variety of

273
00:18:40,677 --> 00:18:45,539
at least 30 different plants in a week, and gut health can impact hormonal health.

274
00:18:45,539 --> 00:18:48,520
How does all of that impact our longevity?

275
00:18:48,520 --> 00:18:50,334
Because what we're seeing right now,

276
00:18:50,334 --> 00:18:52,368
I'm sure it drives you crazy is on social media.

277
00:18:52,368 --> 00:18:56,015
Everybody's like, more protein, more protein, you need more animal protein.

278
00:18:56,015 --> 00:18:59,159
And they're forgetting all about the fiber in the plant.

279
00:18:59,672 --> 00:19:00,592
Yeah.

280
00:19:00,993 --> 00:19:03,454
No, I hear you on that.

281
00:19:03,534 --> 00:19:04,465
Just to take a break.

282
00:19:04,465 --> 00:19:05,686
You might want to take your camera off.

283
00:19:05,686 --> 00:19:06,786
You're breaking up a little bit.

284
00:19:06,786 --> 00:19:07,937
Yeah.

285
00:19:09,939 --> 00:19:19,065
But when we, you know, when you hear about these high protein diets and there are people
that are big influencers out there pushing protein, protein, protein saying, you know,

286
00:19:19,065 --> 00:19:22,547
everybody as they age needs more protein.

287
00:19:22,567 --> 00:19:26,670
Well, let's analyze that for a second, right?

288
00:19:27,152 --> 00:19:28,603
What is it that they actually need?

289
00:19:28,603 --> 00:19:30,895
They actually need to build more protein, right?

290
00:19:30,895 --> 00:19:36,390
Because they're losing muscle mass or they're losing bone density or they're losing
collagen in the skin.

291
00:19:36,390 --> 00:19:39,472
So what they really need to do is to build more protein.

292
00:19:39,713 --> 00:19:46,899
So people automatically jump to, okay, well then they need to eat more protein in order to
build more protein.

293
00:19:46,899 --> 00:19:55,090
Well, that's where it breaks down because even the best protein, biological protein, which
is an egg white, if you eat an egg white only,

294
00:19:55,090 --> 00:19:56,521
Let's forget about the yolk for a second.

295
00:19:56,521 --> 00:19:59,875
There's some real value in the yolk, but let's forget about that for a second.

296
00:19:59,875 --> 00:20:08,864
If you only eat the egg white, only 49 % of the protein in the egg ends up showing up as
protein in your body.

297
00:20:08,864 --> 00:20:12,127
The rest of the protein gets converted into carbohydrate.

298
00:20:12,568 --> 00:20:14,689
Let's say you're eating collagen.

299
00:20:14,750 --> 00:20:19,324
Collagen is an interesting protein because when you eat collagen, although it's a

300
00:20:19,504 --> 00:20:24,466
it's a poor quality protein, it actually stimulates collagen formation in your body.

301
00:20:24,466 --> 00:20:35,101
So collagen has a reason to be consumed, but only about 24 % of it turns into actual
collagen in your body or protein in your body.

302
00:20:35,101 --> 00:20:35,881
Right.

303
00:20:35,881 --> 00:20:42,649
So this idea of eating all this protein, what we know is that high protein diets are
associated with earlier mortality, right?

304
00:20:42,649 --> 00:20:44,055
They're also hard on the kidneys.

305
00:20:44,055 --> 00:20:45,685
So why is that?

306
00:20:45,726 --> 00:20:47,198
It's because when you're eating

307
00:20:47,198 --> 00:20:53,483
protein all the time, you're activating one of the hallmarks of aging in the cell called
mTOR.

308
00:20:53,483 --> 00:20:57,606
mTOR is basically a molecule that stimulates growth, anabolic growth.

309
00:20:57,667 --> 00:21:06,224
So if you're on testosterone, growth hormone, eating a lot of protein, the body senses
that, we're replete with nourishment, so let's go build stuff, right?

310
00:21:06,224 --> 00:21:09,357
Bones, muscles, and all that, skin, and we need that.

311
00:21:09,357 --> 00:21:15,662
But when you do that all the time, you die sooner, and you have an increased risk of
cancer.

312
00:21:16,220 --> 00:21:19,011
So you don't want to be pounding protein, right?

313
00:21:19,011 --> 00:21:20,312
Protein is not the answer.

314
00:21:20,312 --> 00:21:25,314
The answer is actually how, or the question rather, is how do I actually build protein?

315
00:21:25,314 --> 00:21:29,016
And it's not by consuming as much protein as you possibly can.

316
00:21:29,016 --> 00:21:37,590
So there's a product out there called Perfect Aminos that was developed by a physician
actually who happened to be an Ironman and he was looking for ways to build protein

317
00:21:37,590 --> 00:21:39,561
without having to eat a lot of protein.

318
00:21:39,561 --> 00:21:42,832
And he put together essential amino acids in a particular.

319
00:21:42,952 --> 00:21:45,223
formulation, it's called perfect aminos.

320
00:21:45,223 --> 00:21:53,166
And when you take a scoop of that and put it in water and drink it, 99 % of those amino
acids go into building protein in your body.

321
00:21:53,366 --> 00:22:01,750
So now you're getting what you're after, which is how do I build protein in my body and
yet not expose myself to all this other excess protein, right?

322
00:22:01,750 --> 00:22:04,751
Which some of it would shirms into carbohydrates, of course.

323
00:22:04,851 --> 00:22:08,532
So protein can become protein and can become carbohydrate.

324
00:22:08,532 --> 00:22:11,954
Carbohydrate can stay as carbohydrate or become fat.

325
00:22:11,974 --> 00:22:12,934
Fat.

326
00:22:13,064 --> 00:22:14,505
pretty much stays as fat, right?

327
00:22:14,505 --> 00:22:16,376
So that's kind of the end of the road.

328
00:22:16,376 --> 00:22:19,548
So really important in your diet to think about that.

329
00:22:19,548 --> 00:22:23,581
Now, animal-based protein, there's advantages to some of it, right?

330
00:22:23,581 --> 00:22:25,192
Some of the fats in there can be healthy.

331
00:22:25,192 --> 00:22:27,543
Omega-3s are in there, we know that.

332
00:22:27,544 --> 00:22:37,010
But the saturated fats, particularly for a lot of people that have predispositions towards
family stories of dementia or cancer or heart disease, those don't work.

333
00:22:37,010 --> 00:22:38,071
They don't work for you.

334
00:22:38,071 --> 00:22:43,044
And those saturated fats actually have been shown genetically to put on weight for a lot
of people.

335
00:22:43,164 --> 00:22:45,305
So again, you have to know your body type.

336
00:22:45,305 --> 00:22:46,605
You have to know your genetics.

337
00:22:46,605 --> 00:22:48,315
You have to know how you're built.

338
00:22:48,315 --> 00:22:52,496
Then you can choose the right protein for you and the right amount of protein for you.

339
00:22:52,837 --> 00:22:56,638
And I think as you age, eating is not enough to keep you healthy, right?

340
00:22:56,638 --> 00:23:00,439
Everybody that ate a great diet still got old and died as far as I can tell.

341
00:23:00,439 --> 00:23:03,930
So you've got to have hormones that are at play as well.

342
00:23:03,930 --> 00:23:12,892
Testosterone, estrogen, elements of growth hormone that are actually helping you to
utilize the amino acids to build the proteins that you want to build.

343
00:23:12,892 --> 00:23:15,760
So that would be my thoughts about that.

344
00:23:15,760 --> 00:23:26,010
Yeah, I think that is all such valuable information to have because you do just watch
people, it's an influencer and they're saying more protein, more protein and I'm going to

345
00:23:26,010 --> 00:23:35,119
look good and I'm going to be younger and they're really not taking into account what
happens once that animal protein, that's sort of what I'm referencing.

346
00:23:35,120 --> 00:23:39,974
What happens in their own body when they're just pounding it, like you said.

347
00:23:40,154 --> 00:23:47,606
So we talked about obviously nutrition being one very important key part of longevity.

348
00:23:47,826 --> 00:23:49,217
Let's talk about fitness.

349
00:23:49,217 --> 00:23:52,187
Let's talk about movement and what we need to do there.

350
00:23:52,187 --> 00:23:53,908
I think this is a big one.

351
00:23:53,908 --> 00:24:04,584
We're in a really unprecedented time where it feels like we're just sitting more than ever
between the computers and the phones and the TVs and the cars.

352
00:24:04,584 --> 00:24:06,251
It's just nonstop sitting.

353
00:24:06,251 --> 00:24:09,362
We're not moving and using our bodies like we used to.

354
00:24:09,736 --> 00:24:11,734
What do we need to be doing physically?

355
00:24:11,734 --> 00:24:14,754
I think it's a really big issue.

356
00:24:14,754 --> 00:24:22,794
think the first thing is to actually understand what what exercise is, right?

357
00:24:23,154 --> 00:24:30,374
Exercise is simply an activity you do that puts a strain on the body that enables your
body to get stronger because it was exposed to that stress.

358
00:24:30,374 --> 00:24:30,794
Right.

359
00:24:30,794 --> 00:24:32,694
That's what exercise is.

360
00:24:32,774 --> 00:24:35,394
It's not about trying to hit a personal record every day.

361
00:24:35,394 --> 00:24:38,094
You go to the gym or every time you go for a run or ride your bike.

362
00:24:38,094 --> 00:24:38,634
Right.

363
00:24:38,634 --> 00:24:39,366
So

364
00:24:39,366 --> 00:24:45,549
It's about exposing your body to the right amount of stress on this particular day that
enables it to get stronger.

365
00:24:45,549 --> 00:24:47,369
That's what exercise is.

366
00:24:47,770 --> 00:24:55,833
That being said, what we think is that some exercise seven days a week is actually the way
to go about it.

367
00:24:55,833 --> 00:24:57,394
And let me explain what I mean by that.

368
00:24:57,394 --> 00:25:00,535
It's not going for a personal record seven days a week.

369
00:25:00,555 --> 00:25:03,437
It's not that we don't take a break from certain exercises.

370
00:25:03,437 --> 00:25:07,408
It's just saying that we're going to do some physical activity every single day.

371
00:25:07,614 --> 00:25:16,194
And the reason that we say that is because if you say I'm going to exercise three days a
week or five days a week or six days a week, then you have to wake up and you have to

372
00:25:16,194 --> 00:25:18,274
decide is today the day.

373
00:25:18,274 --> 00:25:18,594
Right.

374
00:25:18,594 --> 00:25:22,374
And when you don't feel like it, it's like, well, I guess there's tomorrow.

375
00:25:22,374 --> 00:25:23,114
Yeah, that's tomorrow.

376
00:25:23,114 --> 00:25:24,314
And I'll do it tomorrow.

377
00:25:24,314 --> 00:25:27,194
But when you know that you're going to exercise, I woke up this morning.

378
00:25:27,194 --> 00:25:28,194
I've been traveling, right?

379
00:25:28,194 --> 00:25:29,894
I didn't feel like going for a run.

380
00:25:29,894 --> 00:25:30,654
I really didn't.

381
00:25:30,654 --> 00:25:32,054
I kind of laid around a little bit.

382
00:25:32,054 --> 00:25:35,774
I journaled, uh, and talked with my partner for a while.

383
00:25:35,774 --> 00:25:36,478
Um,

384
00:25:36,478 --> 00:25:38,358
It's like, oh, I guess I'm going to go for a run.

385
00:25:38,358 --> 00:25:43,938
And sure enough, I went because I know I'm going to go for a run right now because I felt
like going for a run.

386
00:25:43,938 --> 00:25:45,898
I don't always feel like exercising.

387
00:25:45,898 --> 00:25:49,398
Well, once I get out there, it's like, oh, the fresh air, it's 52 degrees.

388
00:25:49,398 --> 00:25:51,098
It feels so nice.

389
00:25:51,098 --> 00:25:52,598
Oh my gosh, this feels great.

390
00:25:52,598 --> 00:25:55,238
You know, and the next thing you know, you're kind of enjoying yourself.

391
00:25:55,238 --> 00:26:00,538
And so I think it's so critical to actually move every day.

392
00:26:00,538 --> 00:26:02,422
I think that's absolutely critical.

393
00:26:02,896 --> 00:26:08,269
I think the second misconception about exercise is that we think it's about our muscles,
right?

394
00:26:08,269 --> 00:26:12,431
We think we're exercising for our muscles, our joints, our tendons and all of that.

395
00:26:12,512 --> 00:26:18,094
In actual fact, as we age, what we're really exercising in our nervous system.

396
00:26:18,615 --> 00:26:20,556
So you can think of it this way.

397
00:26:20,556 --> 00:26:23,357
For example, on the routines that you do.

398
00:26:23,998 --> 00:26:27,320
Yes, there's muscle involved, but the muscle is along for the ride.

399
00:26:27,320 --> 00:26:31,110
If you will, it's your nervous system that's choreographing everything that you do.

400
00:26:31,110 --> 00:26:35,153
It's your nervous system that's enabling you to balance and do the everything else.

401
00:26:35,153 --> 00:26:48,673
And when you start to think about your exercise as I'm really going to be exercising my
nervous system, then you realize that, okay, I can never truly fit only working out in a

402
00:26:48,673 --> 00:26:53,886
gym because I need to get outside where I have more things happening.

403
00:26:53,886 --> 00:26:54,887
I can feel the air.

404
00:26:54,887 --> 00:26:56,268
can see the breeze.

405
00:26:56,268 --> 00:26:58,870
I was riding mountain bikes this weekend.

406
00:26:59,282 --> 00:27:05,525
with my son on Saturday in Colorado and we got caught in a rainstorm and it's like, how
cool is this?

407
00:27:05,525 --> 00:27:09,516
It's raining, it's muddy, we're coming down the mountain, we're having a great time.

408
00:27:09,516 --> 00:27:15,759
We get back, we're high-fiving, but that's, your nervous system is so challenged in those
situations.

409
00:27:15,759 --> 00:27:18,040
This is how you build true resistance.

410
00:27:18,040 --> 00:27:23,712
This is how you really get in shape is by having an intact and adaptable nervous system,
right?

411
00:27:23,712 --> 00:27:27,594
So I think that would be another thing that I would point out.

412
00:27:28,284 --> 00:27:33,996
The other thing is that in the nervous system realm, it's really important to do balance
training, right?

413
00:27:33,996 --> 00:27:35,316
Challenge yourself.

414
00:27:35,316 --> 00:27:37,197
You can do that really well in a gym.

415
00:27:37,197 --> 00:27:39,948
And just like, don't think you can truly get in shape in a gym.

416
00:27:39,948 --> 00:27:42,819
You can't truly get in shape only being outside.

417
00:27:42,819 --> 00:27:50,751
There are some things you can do in a gym in a controlled environment that you can't do
outside that will also add strength to you and balance and other things.

418
00:27:50,751 --> 00:27:50,971
Right?

419
00:27:50,971 --> 00:27:52,937
So they, go hand in hand.

420
00:27:52,937 --> 00:27:56,678
but I wouldn't want to see somebody only exercise in a gym or only outside.

421
00:27:56,678 --> 00:27:58,649
I think they really do compliment.

422
00:27:59,009 --> 00:28:08,163
We did a podcast on a Juvent Plate, J-U-V-E-N-T Plate, which is a micro impact plate
that's turning out to be an amazing device.

423
00:28:08,163 --> 00:28:09,503
It builds bone density.

424
00:28:09,503 --> 00:28:11,094
It actually increases balance.

425
00:28:11,094 --> 00:28:11,954
You can stand on it.

426
00:28:11,954 --> 00:28:13,415
You can stand on one foot.

427
00:28:13,415 --> 00:28:18,987
You can do all kinds of things and it reads your body and resonates with your body and
then puts you on a 20 minute protocol.

428
00:28:18,987 --> 00:28:20,407
You can meditate while you're on it.

429
00:28:20,407 --> 00:28:22,364
I do lots of motions on it.

430
00:28:22,364 --> 00:28:25,236
And you can almost feel the vibrations kind of, I don't know.

431
00:28:25,236 --> 00:28:27,077
It's almost like it's realigning your body.

432
00:28:27,077 --> 00:28:29,498
Like I walk differently when I get off of it.

433
00:28:29,498 --> 00:28:34,921
And I know what's happening is it's kind of reprogramming or helping to reprogram my
nervous system.

434
00:28:34,921 --> 00:28:36,632
And I'm like super excited about that.

435
00:28:36,632 --> 00:28:37,973
Now I'm running down the stairs again.

436
00:28:37,973 --> 00:28:40,964
You know, after I rebuilt my knee and things, it's like, well, this is cool.

437
00:28:40,964 --> 00:28:46,187
So if you can't run down the stairs, right, you can lift a heavy weight, but you can't run
down the stairs.

438
00:28:46,187 --> 00:28:49,509
It's because your nervous system isn't really being exercised properly.

439
00:28:49,509 --> 00:28:49,819
Right.

440
00:28:49,819 --> 00:28:51,910
So those will be some of my thoughts.

441
00:28:52,008 --> 00:28:59,897
I love how you describe the Juvent Plate because that's another big one that you're seeing
influencers talk about all the time, but they're really talking about it in terms of like,

442
00:28:59,897 --> 00:29:03,981
I'm standing on the shake plate so that my lymphatic system drains and things like that.

443
00:29:03,981 --> 00:29:12,910
They're not really referencing the balance of it and the neurological benefits of being on
that plate.

444
00:29:13,731 --> 00:29:14,160
So.

445
00:29:14,160 --> 00:29:15,821
I find it accelerates.

446
00:29:15,821 --> 00:29:20,033
And I think if you want to stand on one foot, that's a really interesting challenge,
right?

447
00:29:20,033 --> 00:29:22,434
Because it's, it has this micro impact going on.

448
00:29:22,434 --> 00:29:29,408
So it's constantly sort of throwing you off, which is what a wonderful thing to do is to
challenge yourself.

449
00:29:29,408 --> 00:29:33,310
Here's another thing about working out is people get stuck on a rut.

450
00:29:33,310 --> 00:29:36,055
They go in and it's like, I'm going to do, you know, I'm going to do curls.

451
00:29:36,055 --> 00:29:36,655
I'm going to do this.

452
00:29:36,655 --> 00:29:37,455
I'm going to do presses.

453
00:29:37,455 --> 00:29:38,253
I'm going to do leg press.

454
00:29:38,253 --> 00:29:39,793
I'm going to do whatever they do.

455
00:29:39,814 --> 00:29:40,274
And.

456
00:29:40,274 --> 00:29:44,496
They get into a rut where their nervous system isn't really challenged.

457
00:29:44,517 --> 00:29:47,669
You want to be challenging your nervous system all the time.

458
00:29:47,669 --> 00:29:48,860
So think about it differently.

459
00:29:48,860 --> 00:29:51,712
Think about how do I go into the gym and challenge my nervous system?

460
00:29:51,712 --> 00:29:58,116
Right now I'm going to be doing, you know, curls sitting on a ball, or I'm going to be
kneeling on a ball, or I'm going to be laying on a ball, or I'm going to be doing

461
00:29:58,116 --> 00:30:02,339
something that, you know, causes me to have to engage my core and my nervous system.

462
00:30:02,339 --> 00:30:04,240
I'm going to do it all with my eyes closed, right?

463
00:30:04,240 --> 00:30:09,353
All these things that actually help your nervous system to really come into focus.

464
00:30:09,606 --> 00:30:18,482
is massively important because as we age, if we don't do that, we lose our balance and
then we get knocked over, we break a hip and that accelerates the aging process, right?

465
00:30:18,482 --> 00:30:19,674
So I want to be bulletproof.

466
00:30:19,674 --> 00:30:23,480
When I get knocked down, I want to just roll and stand back up, right?

467
00:30:23,902 --> 00:30:34,831
have found in the last two years, I started doing a lot of Pilates training and that
training really like true Joseph Pilates control ology Pilates training and

468
00:30:35,723 --> 00:30:47,503
neuromuscularly same thing, the challenge that that brings me in moving that like slow and
controlled and being precise and the movement starts from here and articulation through

469
00:30:47,503 --> 00:30:48,354
the spine.

470
00:30:48,354 --> 00:30:50,555
has been incredible.

471
00:30:50,555 --> 00:30:51,476
And then

472
00:30:51,526 --> 00:31:03,236
After that, when I get into my weight training sessions and things like that, I feel such
a difference in how my muscles will activate and like properly, that feels different than

473
00:31:03,236 --> 00:31:04,908
when I used to do it this way.

474
00:31:04,908 --> 00:31:10,032
So that's another one that I have found to be really, really helpful and beneficial.

475
00:31:11,542 --> 00:31:17,622
trained your nervous system and now your nervous system is engaging with the weight that
you're lifting in a different way, right?

476
00:31:17,622 --> 00:31:23,362
More muscles are being recruited or they're being recruited in a finer format or whatever,
right?

477
00:31:23,362 --> 00:31:24,982
So it's really cool.

478
00:31:24,982 --> 00:31:27,722
I'll tell you another trick that I've gotten into.

479
00:31:27,722 --> 00:31:33,082
This is a little more esoteric and it has to do with a concept called zero point energy.

480
00:31:33,842 --> 00:31:37,398
I don't know if the audience is familiar with zero point energy, but

481
00:31:37,602 --> 00:31:42,385
Zero point energy is actually what happens in a quantum system, right?

482
00:31:42,385 --> 00:31:46,078
You're in outer space in a quantum, you know, everything is quantum waves, right?

483
00:31:46,078 --> 00:31:47,009
Quantum fields.

484
00:31:47,009 --> 00:31:53,703
And if you cool everything down to absolute zero, there's still motion in the quantum,
right?

485
00:31:53,703 --> 00:32:04,420
And so particles, you know, that we would consider mass, particles with mass actually pop
into existence out of the quantum and they go back into the quantum.

486
00:32:04,441 --> 00:32:06,768
And there's an energy that's generated

487
00:32:06,768 --> 00:32:10,840
at zero point, at zero degrees, that's called zero point energy.

488
00:32:10,840 --> 00:32:14,671
And we have access to a massive amount of zero point energy, right?

489
00:32:14,671 --> 00:32:23,315
There's a molecule, not a molecule, there's a material rather called nirite that's been
developed that can actually harness zero point energy, right?

490
00:32:23,315 --> 00:32:31,088
So if you want to talk about energy independence, people are talking about nuclear fusion
and nuclear reactors and solar and wind and things like that.

491
00:32:31,088 --> 00:32:35,270
How do we move our way, move ourselves away from fossil fuels?

492
00:32:35,272 --> 00:32:37,883
Well, this would be an infinite source of energy, right?

493
00:32:37,883 --> 00:32:41,795
Like if you had the size of a baseball in your hand, you could power your whole city,
right?

494
00:32:41,795 --> 00:32:43,886
So zero point energy is for real.

495
00:32:43,886 --> 00:32:46,087
It's, it's, I'm not making this up.

496
00:32:46,087 --> 00:32:48,218
I've developed this constant, right?

497
00:32:48,218 --> 00:32:57,922
I've developed this concept when I'm either running, I did it this morning or when I'm on
my VASPER, which is like a new step with blood flow restriction or some other activities,

498
00:32:57,922 --> 00:33:03,044
even mountain biking or whatever of, of harnessing zero point energy.

499
00:33:03,132 --> 00:33:06,945
And so I just allow my nervous system to pull zero point energy in.

500
00:33:06,945 --> 00:33:09,707
And I don't know if humans have the ability to actually do this or not.

501
00:33:09,707 --> 00:33:14,351
But what I'm finding is that all of a sudden I'm able to do more with less effort.

502
00:33:14,511 --> 00:33:16,673
And it's a really, really cool feeling.

503
00:33:16,673 --> 00:33:22,088
And if I just focus on my nervous system and I forget about my muscles, it's like, yeah,
no, I can go a bit faster here.

504
00:33:22,088 --> 00:33:24,399
My, my, nervous system can go faster.

505
00:33:24,399 --> 00:33:26,952
It can run faster and my muscles come along for the ride.

506
00:33:26,952 --> 00:33:31,004
Whereas if I focus on the muscle, it's like, well, I don't know if I really want to go any
faster.

507
00:33:31,145 --> 00:33:32,520
So if you pull this.

508
00:33:32,520 --> 00:33:40,014
concept of zero point energy and then let it fuel your nervous system, your muscles will
come along next thing you know you're performing at a higher level.

509
00:33:40,014 --> 00:33:45,813
And that's, you know, I know it's a little esoteric, but that's what I'm doing if people
want to know what I'm doing.

510
00:33:46,148 --> 00:33:50,171
So interesting though, such an incredibly cool concept.

511
00:33:50,472 --> 00:34:00,581
So we've talked about nutrition and we've talked about fitness and exercise, but I think
there's a piece missing still that might be one of the most important pieces in the day

512
00:34:00,581 --> 00:34:10,909
and age that we live in, which is stress and stress management and the impact that stress
has on our overall health and our longevity.

513
00:34:11,751 --> 00:34:13,349
So what are your thoughts on that?

514
00:34:13,349 --> 00:34:16,311
absolutely, well, it's absolutely massive.

515
00:34:16,311 --> 00:34:23,365
You know, we're big fans of doing the brain tap neuro check here in the office for people
when they come in next time you come over out and we'll do it for you.

516
00:34:23,966 --> 00:34:30,729
we put two clips on, people's wrists and have them sit there for about five minutes.

517
00:34:30,850 --> 00:34:34,452
And we're looking at the status of their autonomic nervous system, right?

518
00:34:34,452 --> 00:34:37,414
Sympathetic fighter flight, parasympathetic rest, repair.

519
00:34:37,414 --> 00:34:40,016
We're measuring the balance between those two.

520
00:34:40,016 --> 00:34:46,439
And then we're also getting some additional insights from that in terms of brain function
and brain wave function.

521
00:34:47,360 --> 00:34:53,723
I don't know if people are familiar with EEGs, but Delta waves would be very slow waves
consistent with sleep.

522
00:34:53,723 --> 00:34:55,435
And then theta is just pre-sleep.

523
00:34:55,435 --> 00:34:57,347
It's called a hypnagogic state.

524
00:34:57,347 --> 00:35:00,889
Like if you're being hypnotized or just about to fall asleep, you're in theta.

525
00:35:00,889 --> 00:35:03,300
Or if you're in deep meditation, you're in theta.

526
00:35:03,580 --> 00:35:05,511
And then alpha is a little faster, right?

527
00:35:05,511 --> 00:35:07,012
Theta is a little faster than Delta.

528
00:35:07,012 --> 00:35:09,153
Alpha is a little faster than Theta.

529
00:35:09,373 --> 00:35:16,697
And that's typical meditation, if you will, kind of awareness, consciousness, but not
really engaging.

530
00:35:16,697 --> 00:35:20,009
And then there's beta, which is what you and I are doing here right now, right?

531
00:35:20,009 --> 00:35:22,340
We're analyzing, we're thinking, we're talking.

532
00:35:22,340 --> 00:35:25,142
And then there's gamma and gamma is a flow state.

533
00:35:25,142 --> 00:35:28,704
That's when I liken that to meditation and motion, right?

534
00:35:28,704 --> 00:35:30,785
Where you're skiing, snowboarding, you're running, whatever.

535
00:35:30,785 --> 00:35:33,278
I'm sure you've gotten into flow states before when you're

536
00:35:33,278 --> 00:35:34,498
doing something, right?

537
00:35:34,498 --> 00:35:36,198
You can get a flow state in a conversation.

538
00:35:36,198 --> 00:35:41,058
You can get a flow state, you know, writing a paper or, you know, creating something,
right?

539
00:35:41,058 --> 00:35:43,098
So many flow states can occur.

540
00:35:43,698 --> 00:35:51,478
But the point is that we can measure somebody's ability to get into those different states
with the same test, this neural check.

541
00:35:51,478 --> 00:35:57,578
And we also get a sort of a nervous system age, if you will, a stress-related age.

542
00:35:57,658 --> 00:36:02,338
And it's fascinating to see that people that come in,

543
00:36:02,768 --> 00:36:09,104
and say that they're not stressed, many times are harboring much more stress in their
system than they realize.

544
00:36:09,104 --> 00:36:16,732
And I think it has to do with the fact that we, as humans, all of us, myself included, we
tend to normalize situations, right?

545
00:36:16,732 --> 00:36:22,638
If we live with an ankle that's not working right long enough, it's like, well, I guess
it's kind of normal for my ankle, right?

546
00:36:22,638 --> 00:36:27,602
So we tend to sort of normalize things and we can normalize a lot of stress.

547
00:36:27,710 --> 00:36:30,870
I had a client that came in and said, I'm a pilot.

548
00:36:30,870 --> 00:36:33,310
fly and I'm really good at managing stress.

549
00:36:33,310 --> 00:36:34,410
said, well, tell me more about that.

550
00:36:34,410 --> 00:36:35,550
What does that mean?

551
00:36:35,550 --> 00:36:42,270
He said, well, I can be really stressed about work or something else, but when I'm flying,
I just compartmentalize that and I'm really flying and I can pay attention.

552
00:36:42,270 --> 00:36:45,990
said, well, that's great skill, but what's happening to your nervous system?

553
00:36:45,990 --> 00:36:47,170
It's like, well, I don't know.

554
00:36:47,170 --> 00:36:48,270
I mean, I feel okay.

555
00:36:48,270 --> 00:36:49,430
I feel fine.

556
00:36:49,530 --> 00:36:53,550
Well, we measured him and it's like, oh my gosh, you know, that stress is going somewhere.

557
00:36:53,550 --> 00:36:55,350
The body is keeping the score, right?

558
00:36:55,350 --> 00:36:56,008
You're not.

559
00:36:56,008 --> 00:36:57,740
You're not ejecting it out of the plane.

560
00:36:57,740 --> 00:37:00,462
It's being held inside your system.

561
00:37:00,462 --> 00:37:09,150
And so to your point, when we carry this excess stress, and many of us do, we're aging
ourselves quite dramatically.

562
00:37:09,150 --> 00:37:10,612
Telomeres are shortening, right?

563
00:37:10,612 --> 00:37:12,694
Inflammation, the gut's being inflamed.

564
00:37:12,694 --> 00:37:13,825
There's more inflammation.

565
00:37:13,825 --> 00:37:15,737
There's more oxidative stress, right?

566
00:37:15,737 --> 00:37:17,128
There's higher cortisol levels.

567
00:37:17,128 --> 00:37:19,310
There's more insulin resistance.

568
00:37:19,310 --> 00:37:21,241
The memories don't work as well.

569
00:37:21,788 --> 00:37:23,439
you know, stem cells aren't working as well.

570
00:37:23,439 --> 00:37:26,010
Everything doesn't work as well in a stressful situation, right?

571
00:37:26,010 --> 00:37:37,517
So really, I think one of the absolute keys is mastering the glad longevity life energy
circle, which I wrote about in my book, 100 is the New 30, if you want to check that out.

572
00:37:37,517 --> 00:37:39,568
We don't have time to go through all of that right here.

573
00:37:39,568 --> 00:37:50,340
But but when you when you get to a place of equanimity and peace and you feel safe and you
feel loved, my gosh, all of a sudden, it's like

574
00:37:50,340 --> 00:37:52,001
Okay, what a beautiful world this is.

575
00:37:52,001 --> 00:37:54,593
I'm not really worried about much of what's going to happen.

576
00:37:54,593 --> 00:37:57,996
I'm just here from a loving place, create joy for the people around me, right?

577
00:37:57,996 --> 00:38:00,178
And it's like, okay, let's just do that.

578
00:38:00,178 --> 00:38:08,444
So anyway, this idea of managing stress really is about not only learning techniques to
increase your vagus nerve tone, right?

579
00:38:08,444 --> 00:38:10,135
Which a lot of people are very weak there.

580
00:38:10,135 --> 00:38:16,498
We find the people that meditate or have a lot of cardio build it the best, but it's also
changing your perspective on life.

581
00:38:16,498 --> 00:38:22,981
your perspective on who you are, what you learned, what traumas you suffered, how you
resolve them and all these kinds of things that go into it.

582
00:38:23,462 --> 00:38:33,808
and, and when you do that, you can actually lead a very active, very fulfilling, very
engaged, relatively stress free life.

583
00:38:33,808 --> 00:38:38,481
And when you do that, that filters down to your biology in a massive way.

584
00:38:38,481 --> 00:38:40,815
It's like taking a load off of your biology.

585
00:38:40,815 --> 00:38:43,223
It's like, the flower can now actually see the sun.

586
00:38:43,223 --> 00:38:44,814
It can actually blossom.

587
00:38:44,848 --> 00:38:46,690
It's really it's really quite dramatic.

588
00:38:46,690 --> 00:38:47,602
So, yeah.

589
00:38:47,602 --> 00:38:52,517
I think it's so important for people to really understand the impact of stress.

590
00:38:52,517 --> 00:38:57,102
For me, I was that person just a few years ago when I first started working with you, Dr.

591
00:38:57,102 --> 00:39:03,708
Gladden, where I was like, yeah, know, mean, life's stressful, but I manage my stress
really well.

592
00:39:03,708 --> 00:39:07,833
And we quickly found out the body keeps the score.

593
00:39:07,833 --> 00:39:11,436
My body was absolutely keeping score on me.

594
00:39:11,806 --> 00:39:18,000
part of the issue of my gut health, a big part of the issue of my hormonal health because
cortisol was completely out of balance.

595
00:39:18,000 --> 00:39:21,763
So insulin resistance was building up.

596
00:39:21,923 --> 00:39:31,900
despite other protocols that we were implementing while they were helping, it kind of got
to the point where it was like, until you learn to manage your stress autumn, there's only

597
00:39:31,900 --> 00:39:33,651
so much we can do.

598
00:39:33,651 --> 00:39:40,872
We can give you all the supplements and we can give you all the things, but you're not
addressing this massive component.

599
00:39:40,872 --> 00:39:42,232
that is weighing on you.

600
00:39:42,232 --> 00:39:44,243
And for me, I found breath work.

601
00:39:44,243 --> 00:39:54,886
Like that has been something that has been incredibly helpful for me is when I'm in a
stressful state to use different breathing techniques because I can implement them

602
00:39:54,886 --> 00:39:55,186
anywhere.

603
00:39:55,186 --> 00:39:56,876
I can implement them on a work call.

604
00:39:56,876 --> 00:39:58,977
I can implement them when I'm driving.

605
00:39:58,977 --> 00:40:01,718
If I'm having trouble falling asleep, things like that.

606
00:40:01,718 --> 00:40:08,840
If my brain starts to go and I feel an instant shift, my exercise has always been.

607
00:40:08,840 --> 00:40:16,265
form of stress management for me, even in mentally it helps me, but we also know that
exercise is a stressor on the body at the same time.

608
00:40:16,265 --> 00:40:25,852
So breath work has been one of those things that really has played into stress management
and has very profound effect on me.

609
00:40:26,642 --> 00:40:29,603
Yeah, we did a, we did a podcast on breath work.

610
00:40:30,124 --> 00:40:30,804
I don't know.

611
00:40:30,804 --> 00:40:32,155
might've been a couple of years ago.

612
00:40:32,155 --> 00:40:34,036
Now people want to look back through the catalog.

613
00:40:34,036 --> 00:40:36,287
You'll see a podcast on breath work.

614
00:40:37,348 --> 00:40:39,349
and it's, it's phenomenal.

615
00:40:39,349 --> 00:40:47,813
And what I love about it is, you know, the, real reason that breath work works is that
it's balancing your autonomic nervous system.

616
00:40:47,974 --> 00:40:55,878
You know, when you, when you're breathing deeply and slowly, or you're breathing in a
particular pattern, what you are is you're actually in training your nervous system.

617
00:40:55,878 --> 00:40:56,666
Right.

618
00:40:56,666 --> 00:41:06,109
And so it's calming the nervous system down and it's strengthening vagal nerve tone, the
vagus nerve, which is carrying the autonomic nervous system signals into your organs.

619
00:41:06,109 --> 00:41:16,071
It's actually strengthening the nervous system's ability to manage and control what comes
into the organ systems, more parasympathetic, less, less sympathetic.

620
00:41:16,071 --> 00:41:16,321
Right?

621
00:41:16,321 --> 00:41:23,973
So the breath work is kind of an instant hack into activating your autonomic nervous
system in a healthy way.

622
00:41:24,233 --> 00:41:26,504
people that can meditate and go simply.

623
00:41:26,504 --> 00:41:33,319
that are meditated enough where if they want, they can just go into the meditative state
just, you know, as quickly as they can snap their fingers.

624
00:41:33,319 --> 00:41:36,040
They can also access that space, right?

625
00:41:36,040 --> 00:41:38,042
Whether they're driving or whatever else.

626
00:41:38,042 --> 00:41:41,679
But to your point, the nice thing about breathwork is you can do it anywhere, right?

627
00:41:41,679 --> 00:41:42,395
You can even do it.

628
00:41:42,395 --> 00:41:44,065
You can be doing it right now.

629
00:41:45,727 --> 00:41:46,608
right.

630
00:41:46,608 --> 00:41:48,989
So it's you probably are doing it right now.

631
00:41:48,989 --> 00:41:53,592
So anyway, it's nice for you talk to me, right?

632
00:41:53,813 --> 00:41:54,873
Not really.

633
00:41:55,342 --> 00:41:56,383
It just feels good.

634
00:41:56,383 --> 00:41:57,304
It's one of those things.

635
00:41:57,304 --> 00:42:08,810
It's not even you know, like you're not in a stressful state when you do it Everything
just becomes yeah a little more peaceful a little more alert Yes

636
00:42:08,810 --> 00:42:13,134
So, you know, people think, well, you know, I've got to do all these things I don't want
to do.

637
00:42:13,134 --> 00:42:15,366
I mean, start with breath work for goodness sakes.

638
00:42:15,366 --> 00:42:17,408
It makes you feel good right from the get-go.

639
00:42:17,408 --> 00:42:21,360
You know, there's some great apps out there for breath work and things like that.

640
00:42:21,841 --> 00:42:24,594
and if meditation seems like, geez, I'm not sure how to do that.

641
00:42:24,594 --> 00:42:26,765
There's some great apps out there too.

642
00:42:27,546 --> 00:42:32,370
the brain tap device itself actually will train you how to meditate.

643
00:42:32,751 --> 00:42:35,873
and there are other ones out there too, Muse and other things that people use.

644
00:42:35,873 --> 00:42:37,394
So there's lots of.

645
00:42:37,654 --> 00:42:43,576
of hacks to help kind of get you started in how to actually control your nervous system.

646
00:42:43,576 --> 00:42:48,078
Once you can control your nervous system, now you start to be able to learn how to control
your thoughts.

647
00:42:48,359 --> 00:42:49,159
Right.

648
00:42:49,159 --> 00:42:51,480
We tend to think that our thoughts are reality.

649
00:42:51,480 --> 00:42:51,760
Right.

650
00:42:51,760 --> 00:42:52,910
We think our thoughts are real.

651
00:42:52,910 --> 00:42:55,662
Like I'm thinking it must be real, but it's not.

652
00:42:55,662 --> 00:42:56,672
We're just making it up.

653
00:42:56,672 --> 00:42:57,842
Right.

654
00:42:57,902 --> 00:43:02,744
And so it can, you know, in other words, what's a good example?

655
00:43:02,744 --> 00:43:07,086
Like, I don't know, somebody could drop an apple on the floor and we could have six
different

656
00:43:07,208 --> 00:43:08,829
thoughts about what just happened.

657
00:43:08,829 --> 00:43:09,459
that's a shame.

658
00:43:09,459 --> 00:43:10,159
That's a tragedy.

659
00:43:10,159 --> 00:43:10,980
wonder who's going to pick.

660
00:43:10,980 --> 00:43:11,890
I wonder who's going to eat it.

661
00:43:11,890 --> 00:43:12,070
Right.

662
00:43:12,070 --> 00:43:18,003
So you can have many different thoughts and everybody thinks this is reality, but it's not
each person's making it up.

663
00:43:18,003 --> 00:43:25,796
So when you, when you actually learn to control your thoughts, now you're starting to
control your reality.

664
00:43:25,796 --> 00:43:28,287
Now you're really starting to control your nervous system.

665
00:43:28,287 --> 00:43:35,620
And the breath work is kind of an initial stage into giving your nervous system the
strength to be able to control the autonomic nervous system.

666
00:43:35,666 --> 00:43:39,219
And then you want to move into the space where you can actually control your thoughts,
right?

667
00:43:39,219 --> 00:43:41,661
Now you're actually really calming the whole thing.

668
00:43:41,661 --> 00:43:49,180
Now you can actually be here with a sense of loving purpose as opposed to in a reactive
state of, my gosh, what's going to happen next, right?

669
00:43:49,180 --> 00:43:53,323
Yeah, I think we've covered so much for the listeners.

670
00:43:53,323 --> 00:43:57,866
If I had to just give like three little tips for like, what can you do right now?

671
00:43:57,866 --> 00:44:00,868
If you were listening to this today and what could you do right now?

672
00:44:00,868 --> 00:44:09,605
I would tell somebody in terms of your nutrition, pay attention to how much processed food
you're eating and think more whole foods and then pay attention to how those whole foods

673
00:44:09,605 --> 00:44:10,936
are making you feel.

674
00:44:10,936 --> 00:44:16,139
Obviously, yes, you could go get the gut zoomer tests and things like that and those would
be great things to do.

675
00:44:16,139 --> 00:44:17,544
But if you're trying to

676
00:44:17,544 --> 00:44:20,786
Take action today to start feeling good.

677
00:44:20,827 --> 00:44:30,085
I would say that I would say move your body It doesn't have to be an hour-long workout
even if you just get a walk-in go outside when you're walking and the the ground changes

678
00:44:30,085 --> 00:44:40,116
and there's some hills and there's some inclines and declines or the pavement isn't even
your balance is being changed a challenge your nervous system is

679
00:44:40,116 --> 00:44:42,476
alerted by all the different senses.

680
00:44:42,476 --> 00:44:49,596
And then when it comes to stress management, I would say same thing, just at any point in
the day, people always ask me, well, when's the best time to do breath work?

681
00:44:49,596 --> 00:44:52,916
And I say all day, every day, anytime you want to.

682
00:44:52,916 --> 00:44:59,256
If nothing else, slow in for five counts, slow out for five counts is a great place to
start.

683
00:44:59,256 --> 00:45:01,816
But what would be three tips that you would give to listeners, Dr.

684
00:45:01,816 --> 00:45:04,556
Gladden, of just what could they do today right now?

685
00:45:06,568 --> 00:45:13,044
Well, think conceptualizing exercise as really training your nervous system.

686
00:45:13,044 --> 00:45:17,447
You know, I would do that and I would also commit to doing something seven days a week.

687
00:45:18,929 --> 00:45:20,570
I think that's a really big one.

688
00:45:20,570 --> 00:45:30,619
I think on basically controlling stress, I would, if you need help with that, there's a
couple avenues.

689
00:45:30,619 --> 00:45:34,332
Sometimes talking to a therapist can be very good at helping us.

690
00:45:34,512 --> 00:45:42,664
understand past traumas and kind of help resolve those or move them through, right, to
where we can heal them, if you will.

691
00:45:43,205 --> 00:45:52,947
So that's, I think that can be important, but that apart from really training your nervous
system to be able to control your autonomic nervous system and your thoughts probably

692
00:45:52,947 --> 00:45:54,908
doesn't get you all the way there.

693
00:45:54,968 --> 00:46:02,930
So the somatic training where you are training the nervous system, the parasympathetic
sympathetic nervous system control, and then being able to control your thoughts.

694
00:46:03,015 --> 00:46:05,566
can take you to a much happier place, right?

695
00:46:05,567 --> 00:46:12,271
And I think on the food front, I would suggest just never go in the grocery store and buy
the same thing twice, right?

696
00:46:12,271 --> 00:46:25,479
Keep the variety coming and play with the food, enjoy it, as many flavors as you can, all
the colors of the rainbow, and then listen to your body, either test or listen to your

697
00:46:25,479 --> 00:46:30,362
body or both, and find a diet that actually works best for you.

698
00:46:31,368 --> 00:46:33,230
I think all of this is amazing.

699
00:46:33,230 --> 00:46:43,800
mean, we have so many more questions on longevity that I think obviously we can get to in
future episodes because they're all important and they're all great questions.

700
00:46:44,830 --> 00:46:47,570
Yeah, no, I appreciate the audience sending those in.

701
00:46:47,570 --> 00:46:48,210
think we have 10.

702
00:46:48,210 --> 00:46:49,310
I think we covered about six.

703
00:46:49,310 --> 00:46:50,570
I think there's probably 10 more to go.

704
00:46:50,570 --> 00:46:51,950
So we'll we'll crank those out.

705
00:46:51,950 --> 00:46:54,570
We're not going to miss anybody's question.

706
00:46:54,570 --> 00:46:56,070
So just hang in there.

707
00:46:56,070 --> 00:46:56,890
We'll get to it.

708
00:46:56,890 --> 00:46:57,128
Yeah.

709
00:46:57,128 --> 00:46:57,951
Yeah.

710
00:46:58,706 --> 00:46:59,632
Amazing.

711
00:46:59,632 --> 00:47:00,504
All right.

712
00:47:00,504 --> 00:47:01,287
Well, thanks.

713
00:47:01,287 --> 00:47:04,095
Thanks for being on with us today, Autumn.

714
00:47:04,095 --> 00:47:05,599
was pleasure as always.

715
00:47:05,599 --> 00:47:08,526
And we will see you next time.

716
00:47:08,534 --> 00:47:09,417
That sounds great.

717
00:47:09,417 --> 00:47:11,183
Thank you so much for having me.