Transcript for:
Insights on Productivity, Health, and Aging

so hey guys listen we're all trying to get more productive and the question is how do you find a way to get an edge I'm a big believer that if you're getting mentoring or you're in an environment that causes growth a growth-based environment that you're much more likely to grow and you're going to grow faster and that's why I love growth day growth day is an app that my friend Brendan brashard has created that I'm a big fan of write this down growth day.com Ed so if you want to be more productive by the way he's asked me I post videos in there every single Monday that get your day off to the right start he's got about 5,000 $10,000 worth of courses that are in there that come with the app also some of the top influencers in the world are all posting content in there on a regular basis like having the Avengers of personal development and business in one app and I'm honored that he asked me to be a part of it as well and contribute on a weekly basis and I do so go over there and get signed up you're going to get a free tuition free voucher to go to an event with Brendon and myself and a bunch of other influencers as well so you get a free event out of it also so go to growth.com sled that's growth day.com the third generation Range Rover Sport is the most desirable Advanced and dynamically capable yet Range Rover Sport redefines sporting luxury with an instinctive drive an engaging on-road Dynamics and effortless composure Advanced cabin Technologies such as active noise cancellation and cabin air purification offer new levels of comfort and refinement a purposeful cockpit like driving position sets the tone for a focused interior that promotes exhilarating driver engagement the award-winning PIV Pro infotainment is at the heart of the experience and provides intuitive control of all Vehicle Systems Range Rover Sport Design Your Range Rover Sport at Land Rover usa.com and I could measure your actual biological age and I could tell you not just how old you are biologically but how long you're going to live and when you're going to die but I think that's what modern medicine should be is that we're constantly monitoring ourselves not going to the doctor once a year for a checkup where they say how do you feel you sleeping I feel like I can't go home that's not medicine so that's therapy there's a lot of disagreement what actually extends our life in academic Circle but it's one agreement if you decrease the caloric intake this actually extends your life by 2 three five healthy and KY years I want to talk first off about aging and how we measure it because you know I'm not sure you know if we're going to not age or we're going to reverse our age there has to be a calibration method and I'm wondering when you do that is that is that telome cuz I know you talk about the Horvath clock also in your book how do you measure aging well we used to just look at people and that person looks kind of old that person doesn't right then we had tiir which was Aller AG in the 1990s actually tiir is aren't the whole rage anymore there's a new way of measuring aging and it's this Horvath clock you mentioned okay so the Horvath clock has revolutionized our ability to design ways to slow down and in my lab accelerate aging we can measure it I could take your blood today maybe I should uh take some back to my lab and I could measure your actual biological age so forget about candles they're irrelevant I could measure this Kath clock and I could tell you not just how old you are biologically but how long you going to live and when you're going to die when you're going to die yeah very accurately it's it's scary but this clock actually tells us I think about what the process of Aging is why do we age in the first place so it's not t is sort of old school now is that what you're saying well you know I I try not to just be black and white about this but T is certainly not the whole story of Aging anymore so in general then we're going to get very specific why do we age how do we age well the so this is what's in my book which is I I've kept bottled up an idea about aging and we studied it for 10 years and kept it secret and it all just float out onto the page in the book and we have all this research to back it up what I'm proposing is that there are lots of different causes of Aging tiia loss is another is is a main one there's stem cell loss ENT cells so zombie cells that accumulate all these things we we actually as a field I'm a scientist uh first and foremost we declared victory over aging about 10 years ago we said there are eight causes of Aging let's put them in a pie chart we're done we know what causes aging and I'm there thinking that's great but what causes those things is there a unified theory of Aging okay and that's what I've got in the book it's called the information Theory of Aging and it can explain I think why all of those things happen so instead of building nine dams or eight dams on eight tributaries we may be able to go all the way up and stop the main driver of what causes us to get old so I want to go through a couple of the things by the way the book by the way now has an audio version that's been updated as well and I really recommend you all if you have the book is go get a look at the new audio book and listen to that because there's a whole new thing in there book there that he's added as well but I want to go through some of the basic things you've covered cuz some of these things I do and I'm wondering if they're still effective and I'm wondering if I shouldn't be doing them anymore but one of the things I was prescribed I have um haded a touch of arterial sclerosis in my life and one of the things my cardiologist was concerned about was inflammation in my body and so I was prescribed Metformin yeah um in an effort to reduce inflammation in my body and I'm wondering all of your thoughts on metform because it's at the kind of the it's part of the book and it's also part of a lot of the conversation about anti-aging uh glucose regulation and those kind of things yeah so the the thing with met that everyone needs to know and will know if they get the book is that there are three main ways to slow down aging three genetic Pathways I work on one pathway called the cerin which uh we can talk about later but there are Crocs of Defending against aging there are two others one responds to how much protein you eat and the third one responds to how much energy chemical energy is in your body that's metformin okay so metformin will trick your body into thinking there's not enough energy and it'll respond and actually make your body we think fight against aging and particularly type two diabetes so metformin is a drug that came out from the French lilac it's originally a a natural molecule but it was tweaked a bit so it's now a drug you need a prescription but but I'm shocked are you still taking it for him I'm not ah well all right we need to talk okay but uh I'm not an MD but why should we talk should I be still taking it I don't make any recommendations in general but but what I do is I take it you do uh yeah I don't leave home without it can I tell you why I stopped and you can correct me so okay I stopped because I started to read at least anecdotal evidence cuz I do lift weights I'm an athlete I'd like to think myself as an athlete even though I'm pushing 50 years old um that it may have some negative implications on athletic performance and or recovery all right so now we're really jumping in fast all right there we go I've been waiting for today for a long time sorry yeah so met foran what it does is it it inhibit your mitochondria it makes your body think you don't have enough energy and your body will respond accordingly and you become what's called insulin sensitive you'll have low glucose levels in your body and it'll prevent type 2 diabetes right what we also know from studies of 10,000 up to 100,000 people in some studies people who take Metformin seem to be protected not just against diabetes but against heart disease cancer fry and Alzheimer's that's all good that's what you find in a an anti-aging or longevity pill okay metformin's great because it's as far as we know pretty safe it's been taken by probably 100 million people around the world it's on the list of the World Health organization's list of essential medicines for Humanity so it's it's it's pretty good you're not you're not going to die from it it's very rare consult a doctor as you did but I was surprised that your doctor put you on metform and even though you didn't have diabetes that's very rare the reason was and um I should I I won't say her name but I think she's sort of at The Cutting Edge of this she really does believe that one of the greatest risks to my health or anybody's health is developing type 2 diabetes great so your doctor knows a lot more than most doctor correct most cardiologists it's lipor and Crestor and uh you know don't eat a steak exactly and and their View and I train a lot of doctors and work with them but their view is unless you pass the threshold of a disease right we we won't treat it but metformin will prevent diabetes as well and get your glucose levels and actually the best predictor of longevity right now besides this is your blood glucose levels you want to keep them down you do not want to go up and I was going up and up and up so I started taking metform a couple of years ago you do and my ostensibly my biological Age based on different tests not the clock but the other tests went from 58 down to 31.4 it's incredible and you look 31.4 and I look 58 so I want to I need to get back on M for me I was I was I was joking with Ed that I needed to wear this padded suit so that I I don't look such a wimp oh I think you look you're looking great but let's get back to the muscle so this is called hypertrophy muscular hypertrophy which is great I would love to look like you and I just don't have the time to do it but but it's it's great plus you you will be much stronger when you're older which is key to to living longer bone density things of that sort all of that's great and actually one of the the things we like to say in my field is the best way to live a long life is to hang on to the handrail which basically means don't slip and break your your femur or you're done for like my grandmother right but let's get into something really important a lot of people aren't sure about metformin because it there were two studies just this year that showed that it slows muscle hypertrophy right but here's the good news okay and I I know the world's experts in this and I've talked to the authors of the paper so here's the Scoop all right first time awesome right you're getting this first time this is awesome what they found and this is also work that's not yet out so let me give give you the scoop okay the patients that got metformin and those that didn't they all got bigger muscles and they all got stronger okay one group got slightly bigger muscles that was the group on Placebo and those on met for and didn't get so big but when when they when they did the strength they were equal wow so they're all strong wow they may not look as good so I think it's a vanity versus longevity decision okay but I think there's a way around this as well now we're on The Cutting Edge so we don't know for sure but what I do is when I work out I stop taking metformin let my body recover for a couple of days and then I go back on it oh and you know petera the good doctor who who studies this we both agree that you don't want to be taking the same medicine every day necessarily just as you don't want work out every day you need to give your body a rest okay so you know we cycle so in between workouts you might if someone works out let's say Monday Wednesday Friday you might suggest that the workout days specifically they not take something like met forat on those days that's what I do okay that that's based on everything we know in the world right now okay and then by the way thank you for that you guys first off I'm so grateful that you exist because no I I we're talking about this off camera too that this whole field that you're in is moving so quickly and you're at The Cutting Edge of it and I think every person listening to this regards they want to live healthier they also want to live longer but as they live longer they want to be able to they want to I've already looked at it differently I look different I love my dad but I look different at 48 than my dad did at 48 you know what I'm saying I think athletically physically my strength level and I think what's possible with somebody like you like right now if someone did all the things that are in your book if they put the right formula together not only do you think they can not be aging but what's the window of time that might able to reverse their aging by I know that's by person by person but in general how many years can someone reel off their life or add to their life rather right well so so someone like me doesn't typically exist because they're scared of what my colleagues our colleagues will say and it's pretty rough for a scientist to be out there talking about things that are really on The Cutting Edge and projecting into the fut and to some extent speculative still correct right right right based on evidence but speculative but but how selfish is it for me and my family right to reap the benefits we're all scientists in my family we're on similar programs how selfish is that for me to keep that bottled up I want to tell the world what I'm learning it's wonderful and we're in a world where now everybody can learn as fast as I'm learning and what I'm doing and that's that's I feel an obligation to do that but what about uh talking about the the met forance the story couple two and a half years it says it takes off or or adds to so if you're it can right theoretically if you're 50 you're now 47 and a half if you're on a the normal dose of Metformin is what they're saying but we don't really know we don't know what it's going to do to to diminish your ability to get type two diabetes what that could do heart disease all the inflammation in your body because of these glucose spikes correct well so here's the most important take- home message is that only 20% of your longevity and how you'll feel when you're 70 and 80 and 90 is genetic okay the rest is in your hands wow isn't that that's liberating yes I mean you can see on the couch you can eat potato chips you can not exercise you can eat whatever you want but you're minimizing your your potential right and what we all have in our bodies what we co-discovered in my lab is that there are genes that control how long we live we work on these Pathways and what we've discovered is they don't just exist they respond to how we live and what we want to do is Trick our bodies into thinking there's adversity biological stress not emotional stress but biological stress okay so now we understand why why does exercise make us healthier and live longer why does being hungry make us live longer why do all these things eating good foods it's because they're turning on these body defenses these longevity genes that we work on and that's the Revelation they're in all of us but we they become complacent unless we trick our bodies into getting this feeling of of uh adversity adversity so it's we call this hormesis okay hormesis is what doesn't kill you makes you live longer and that's the reason you should be running and getting out of breath that's the reason you should be eating plants that have being stressed themselves you get the benefits of those molecules that they make for their own benefit okay we call that Xeno heresis terrible terrible word but anyway it it's good to eat stressed plants like uh that's right red red Wine's good for you we believe it's full of those molecules thank God thank God yeah so res verol you'll remember we yes where are you so let's go there you're famous for that and um I got the feeling lately maybe you're not as married to it as you once were or am I incorrect about that and then for those of you that are taking Resveratrol is it also not true that if you're not doing something that can make it bind to something so that it can be absorbed by your body do you mind talking about that for a second CU people just kind of willy-nilly take these pills I think to some extent and think they're doing something so a do you still feel as strong about it as you did at one time and B could you tell us how to properly ingest it sure thank you all right so I also dodged the question not intentionally of how far can we slow and reverse aging you did I'm sorry you're right I let you dodge that I'm so fascinated I I I worry cuz people say oh how can you say that right right so this is my best guess is that you can alter your lifespan at least a decade by how you live your life maybe more and my father is is an example of someone who took Life by the horns Chang his life he's super fit he's now 80 he's living life like he was 30 still he's got no diseases is that right he just put his name on a weit list for his dream car and I'm think a wait list you're optimistic that is awes he started a new career really this is the future for all of us if we look after our bodies and do what we think is the right thing love it right uh so so that I think that 10 years is is 10 years is a is at least based on current science something you could be doing right and actually every four years longer we live we gain another year just because the trajectory of the science how it's going and we're going to talk about crisper a little bit later where we might be able to interrupt heart disease and some other things here going forward that'll just that'll extend life my God it could be three death Ates but but go ahead go on resveratol if you would so Resveratrol is this molecule in red wine that is thought to protect the French from high fat foods and we discovered that it activates an enzyme in the body called ceran one of these ceran protective enzymes that's activated by hunger and exercise okay so resveratol we discovered as the first molecule that could mimic a caloric calorically restricted diet M and exercise mhm this wasn't an excuse to just sit on the couch and eat pop a pill because we actually found that if you take if mice took Resveratrol and exercised and ate a healthy diet they lived the longest okay so it's combination but you want to keep these enzymes active cuz as we get older these defensive enzymes like c one they go down in their activity okay so there are two ways to keep certain one Super Active okay besides living the healthy lifestyle that many of us know about and is in my book page 302 303 unbelievable jump jump to the cuz some people they want they just want the fact right just want the list um but rol is a remarkable molecule plants make it to survive cuz plants have sort of to in longevity enzymes as well okay but when we ingest that we get the benefits right so you said I was not as hot on that yeah what happened was yeah okay I was right what happened was all of us whove been blessed to be successful in what we do have gone through really hard times and I had my moment the worst time of my life in 2010 so I'd spent what was it do you mind saying what it was yeah sure so I I had discovered Resveratrol activates anti-aging Pathways we' shown that it extended lifespan and everything from a ye Cel to a worm to a fly to a mouse protected them against a western diet and even extended their lifespan when we gave it to them every other day that was great we developed drugs that were showing efficacy working in humans to treat the a disease called s Isis yes which is inflammation on the skin everything was looking like we were going to be the first people to make a drug that treats aging on the market and then a couple of companies for reasons that we can only speculate came out with their science and said it's all wrong everything David said is wrong I remember that it blew up y I remember that it trashed the trials and I was the Pariah of the scientific world and uh it was tough I spent a week in bed I couldn't get out of bed it was real depression and I was really angry with the world I'll admit cuz here I am trying to do my best I'm putting my life aside I'm putting my family aside to help the world like you do well maybe not your family but you know we want to help exactly what you mean and it was and then everyone said haha you're wrong screw you and it was tough but you know you my passion is to leave the world a better place yeah this is your calling OB so I couldn't stay in bedw you know that that to me is worse than death is just sitting there hope everybody just heard that yeah it really is you got to have my mission is to to change the world in this way so got out of bed and spent the next 3 years testing whether what these companies were saying and I'll say who they were fiser and Amgen both didn't didn't agree with us but what it did and the Silver Lining was it forced us to do even better science and go back and test our hypothesis very very rigorously and we put out a paper uh in the journal science which is the best in the US best in the world probably showing that we were right that Resveratrol really was activating this enzyme and wasn't what the naysayers were saying but you know what in the media there were crickets no one cares about the comeback gu they just cared about the right uh so what we've done over the last what is it now 7 years is we've been testing this even more rigorously okay I'll tell you what we've done okay we've created a mouse we can genetically create Mouse with very specific changes we changed the mouse by changing one amino acid one part of this protein um so you don't mind if I get a little bit technical here do it all right please so the en enzymes are basically machines that change other proteins okay and so one it it's the traffic cop it tells the body to to fight diseases fight aging okay but to do that it has to move it has to change things and what it does is it it has this active enzyme activity in the middle of that's its chest but this arm is the activator this is the gas uh sorry the the accelerator pedal okay so the accelerator pedal is pushed by reveral reveral will come in I get it stick here yep push the accelerator and now the c one enzyme is fighting against disease okay now we figured out that you can block this step by changing one little thing give it tennis elbow it can't bend the elbow now Resveratrol cannot work anymore got it so we made a mouse that was unable to bend this arm and activate so the accelerator pedal we took it out of the system the M the mouse is otherwise normal doesn't have the accelerator pedal though so if if we're wrong and we give a resal to these mice they won't live longer on a high fat diet Western diet if we're right resital won't work at all okay and we got the second result 100% and that's as close to proof that we were right in the first place so what I'm hoping is that'll reinvigorate the field and we'll get those drugs back into those clinical trials okay but I haven't been sitting on uh on my hands I've been working on other molecules that seem to have a lot of promise and maybe even better than the original Discovery such as well we call them NAD boosters or nads some people call them nads so there are two ways to activate these these protective enzymes one is the accelerator pedal the other is the gas okay that comes in through here and without either of those you don't have hyperactive system okay and as we get older we lose this NAD yeah so it's estimated by the time you're my age 50 and you're getting close you have about half the levels you did of NAD when when you were young when you're 20 so of course your defenses against aging are going to be about half the levels that they were MH so there are some ways to to keep your NAD levels relatively High okay one is to exercise lose your breath work out lose your breath you you said that a couple times you want to lose your breath so not walking cardio lose your breath cardio yeah that's the best way at least based on the animal studies we've done and some human studies okay and then the second is uh you want to be hungry at least part of the day and that'll raise the levels of by that like so so do you believe in intermittent fasting or do you you do I do we used to restrict calories the whole day in these what we call calory restriction and that was the Paradigm for about 70 years actually and then in the last 10 years we've realized hey you don't need to always be hungry you can actually eat a decent meal or two okay but don't eat three meals a day don't always snack because being hungry is what turns on these protective enzymes and so I've now shifted my life to uh eating small meals I now what I do is I skip breakfast as best I can yeah eat a very late lunch or even forget to eat lunch and then eat a normal dinner this is more and more so that Dr Ian Smith that I told you was on my show his book was about intermittent fasting but that the Aging benefit was never discussed we we discussed the health benefit although I'm sure Ian's aware of it it's not something that we discuss just put a loop on Resveratrol what about the way you take it is it important I was reading that you thought something about taking with either like a yogurt or a milk or something it can bind to and why does that matter well so that there are clinical trials over the last 10 years based on our research and some have failed and some succeeded and the main reason that they' failed in my view is that doctors who don't understand rol have just given the pill with water and reverol is the equivalent of brick dust it's like eating sand right we're here on the beach okay if you eat sand you're not going to absorb it okay but if you crush up the sand and mix it with things you might absorb a little bit all right that's what we do with resol and what I do personally is I have this amazing yogurt that I make myself and mix it with that and it dissolve beautifully and have a couple of spoons of that so if I take if I'm taking a pill could I take it with a yogurt is that what you're suggesting that would work in your stomach I I have powder in my basement so I just spoon it in I take about half a gram to a gram okay awesome um but yeah you got to do that and so the recent studies that have actually included resveratol with a meal have succeeded in lowering blood sugar got it and there are actually now I was just at a meeting in Washington DC where they have beautiful clinical data showing that it works like metformin to reduce blood sugar as well so this blood sugar concept cuz that's my cardiologist is a big thing too this is just going to be huge throughout everything that we're learning about the body and keeping it stable and not aging and also not doing not even turning on certain Can it can inflammation the body speed up turning on a genetic code that's already in there absolutely yeah that's a really good good point the inflammation is is a problem because if you have inflammation it'll also shut down these defenses against aging and that'll lead to more inflammation and just accelerate aging you know we know that we get to about 40 and we're still pretty good we get to 50 and we're starting to feel a little different looking different that's absolutely true and then you fall off a cliff yes that's this positive feedback of inflammation shutting down longevity genes and vice versa and it just I have found that those things we're going to talk about them later like my vision other signs of aging really started to accelerate in my mid to late 40s approaching 50 I mean massive different so I didn't interrupt you there but it's certainly something I've seen evidentiary like my own experience as a a human I feel myself aging now at this point yeah so there are things you can do to slow that down and things that we're doing to slow and reverse aspects and then technology that can reverse all aspects we talked about this the last time you were here but you know telr has been sort of one of the newer age or was ways of measuring aging and you sort of told me nah that's not how do we you said my my real age is younger than or your your actual age is younger than your real age how are you measuring that how is one measuring age now well a couple of ways okay uh I've been working with a company and in disclosure I was um I am an adviser to them inside tracker they came out of MIT saw them about 12 years ago uh joined their board I'm not on there anymore but have nurtured this company because I really believe in it what they do is it's a blood test you can have it done at your local Lab Core Quest or even have someone come to your kitchen which is what I do mhm and I do it know every 3 to 6 month months and it's a a dashboard on my body and then those 40 measurements of things that I mentioned like hba1c there's other things like CRP for inflammation okay of course blood glucose levels there's testosterone vitamin levels it's a compendium that's put into an algorithm that's based on how these things change over time with age for your sex and um I guess your your uh your race and other things and then it's back calculated to say all right compared to other humans on the planet are you older or younger than them the average male M so I can plot I have plotted myself for all of these parameters individually and as a compendium as a as an algorithm for one score called the inner age 2.0 score where do I sit compared to other 52y olds that are white Caucasian so young yeah uh and I'm I'm in the the top you know not I'm I'm better in terms of that number of than 98% of people my age and that 2% bothers me I'm very competitive and I'm working to get it higher I want to be I think there's one or two people out of thousands that they're they're better than me but um I did go off a Staten just to check because I was I was losing my memory but yeah with I am on a Statin now okay but I went off it and my cholesterol spiked so your cholesterol did spike it did I mean that I need a Statin it's in my jeans my father and my grandmother have had I'm on one as well oh you are okay yeah yeah I mean I wouldn't say if you if you don't have any problems and you can't if you can get it down with diet do that because there are effects on the brain and one of them is memory correct yeah one of the other things too your cholesterol can get too low your ldo can get too low and that's not healthy for your brain either correct that's really true and so you know saying why it's two I'm in the top 2% not 1% right right but anyway that people are going to think I'm a little bit uh too competitive but not at all um I I have plotted my my blood biochemistry over the years against the average human and and optimized each one and it takes it's an experiment it's long term you can't just do it overnight but I think that's what modern medicine should be is that we're constantly monitoring ourselves not going to the doctor once a year for a checkup where they say how do you feel you're sleeping you feel okay okay go home that's not medicine yeah that's therapy y now medicine is and the future of medicine and for some people who know want to invest in this on and put in their time and money you can get devices to read your body continuously we've talked about continuous glucose monitors in our arm but there are rings right I've got this got the ring too I'm just not wearing it today I've got the order ring yeah um there even there's a bio button um brought one today in case this came up I'm I'm holding up a little um gray squarish device that is maybe what a quarter of an inch thick that I stick on my chest usually and it measures my heart my vibrations my movement and this thing can tell you if I'm if you're going to have a heart attack next week kind of important but other things he can even tell you if you're uh if you have a cold or or flu or whether you need antibiotics or not and this is the future I I raised this actually as an example of of the way medicine should be which is you are monitored not one a year but a thousand times a second wow and when that's going to be ubiquitous then the old way of doing medicine is going to seem medieval it's so true and you know guys I'm fortunate enough that I have that as well and it's things like you know why do you want things monitored because the truth is most cancers caught early are very treatable it's catching them late that's a problem heart disease caught early is treatable like we've talked about with with uh you know statins or anything like that I'm not making any medical recommendations nor am I a doctor nor am I even close to that and that's why I want to ask you some medical stuff now because I know that you don't feel good about a couple of the things that I do and I want to ask you about why so let's talk about things that we can do so you talked a minute ago about hormone levels and so I have been on and I I know what you're going to say but I want you to explain your point of view on this to the audience full transparency the audience knows this I've been on testosterone some form of testosterone replacement therapy my gosh it's got to be 10 or 15 years and I know that that testosterone at least in my case negatively we're getting real detailed here but it can negatively impact HDL for example it can suppress HDL which mine is already genetically pretty low so there's a danger HDL being your good cholesterol I know that that's a negative to me taking the testosterone having said that I watch friends of mine that I know that are in their 70s that have been males that have been on testosterone therapy for say 20 years and I compare that visually to somebody like my father who passed away last year and Visually externally these guys that were on testosterone look 20 years younger than my dad did and so this I'm not arguing with you about I want to understand it that's why the first thing I asked you today is If you visually look younger are you likely to be internally younger because visually if you take somebody like a very well-known actor that most people know has been open about taking testosterone who's a friend of mine who makes a lot of like boxing movies and stuff right and so you compare him to my father who was about the same age and Visually they really looked like different species almost at that age so what are your thoughts about hormone replacement and if you're not for it which I think you probably aren't specifically why well I'm all for keeping your hormones at Young levels okay I'm all about keeping the body the way it was when it was 20 uh and however you can do that and it's safe do that okay you know so I'm I'm on board with hormone replacement therapy for women and men if needed okay but but you think maybe not needed I'm interrupting you well that's that's the point that that I have um tried my best to find ways in in myself to so you're 52 you're in that 300 to 700 range of testosterone in your body you're saying right now your hormone levels are that normal in your 50s without any um I'm I'm actually naturally higher than a average 20-year-old and but naturally meaning I've worked at it I've changed things in my diet um I've done things and it's on what are some of those things well uh exercise helped building up um I'm not as bulky as you that's for sure but but from my basil state which was pretty puny to having some muscle uh my quads mainly big muscles back muscles as well doing um deadlifts this kind of stuff um so that helped a lot got it up to was around hovering around 500 okay um it's gone close to double that um over the last couple of years with changes to my diet um changes with supplements but I I didn't actually I can't tell you scientifically which one of those has contributed but it's steadily gone up which which is good um if it had plummeted I would have stopped taking X whatever it was okay um but it's I'm I'm happy with these numbers so it's just under near a thousand now my go that's amazing uh it's it's shock shocking actually because I haven't done anything obvious you know you read in online what boost testosterone I'm not doing a lot of that stuff um so I guess I'm lucky that way so that was one of the genetic good hands you were dealt compared to some of the other stuff that wasn't so favorable that's cuz that's unbelievably high for 52 years old yeah yeah well so you know I want to be helpful practically uh some some of the things that I do are so this fasting has helped I think that when I started well I don't call it fasting eating once a day one me I got you calling it fasting now yeah that's okay people know what what that is um oh m a a d is the other way to do it to call it one meal a day but that seemed to help and so also become giving up a lot of uh fat and a lot of meat now that's not going to sound good to everybody I know I would I want them to know yeah but I think that that's helped and I I did lose weight uh and that may have contributed too right I mentioned how much weight I've lost um but here's the thing I don't think it's a bad thing to supplement at all I'm not against it I think what you're doing is perfectly acceptable but I heard you say something about burning the candle at both ends what did you mean by that yeah so it's it's an abundant signal testosterone is okay yeah times are good build muscle but the then I have to look at the clinical data MH um and while it won't extend your lifespan and that's really clear there have been probably $50 million worth of clinical trials saying the testosterone won't make you live longer mhm um it will help you have more muscle which will prevent you falling over and breaking your bon which is a problem for most elderly so that's good um but there's also not a lot of downside there's very little if if any that I've seen there's not more cancer there isn't okay no so put it this way it's it's not going to hurt you if you feel better and you're stronger and you look better you know by all means and this is why doctors prescribe it yeah um otherwise you know there'd be a warning MH uh but is it is it going to make you live longer doesn't look like it unfortunately one of the challenges I think with it is that you know for most people if um some is good a whole bunch is better and what I find with people that start to take um hormones is you need to be I think it can become a form of an addiction and that you're like well I'm at 800 I look like this let me get this thing to 1500 and see what I really look like and then there are some unhealthy things your your hemoglobin levels things like that that you've mentioned already there are things that can get out of whack that if you're not you know you're really careful with it so that's some of the stuff I just want to ask you that because it's it's been very common for women to become on you know some form of hormone replacement too and I'm just in my own case I'm at my last Labs I was only at 400 with supplementation and one of the negatives I think certainly for me is that my own body has probably made a decision that it doesn't need to work at it anymore or produce it because I've got this exogenous stuff I keep shoving in my body so I do know that once I've made that commitment I'm sort of committed for life so there are some I'm not prone it or or of it necessarily I wouldn't I would certainly wouldn't recommend starting it until you need to till those levels are lower and here I am telling you what I prop which is a really fascinating part of the interview so um so we've got that how about um any of the peptides so uh I'm curious about uh growth hormone yay or nay nay nay why well because there's a lot of evidence both human and mouse that when you have low amounts of growth hormone you live longer and while again it's this abundance versus adversity you'll you'll feel better with growth hormone you'll heal better uh but long term all evidence points to the opposite that having low levels of these growth signals is better for you um tumor wise as well this mour pathway thing part of the other part of it is um its impact on tumors right is there some relationship between those two things with tumors and does growth hormone impact the size of a tum is it telling everything in your body to grow for example potentially uh I mean potentially but fortunately there's there's not a lot of uh evidence that growth hormone does cause cancer okay um so I would say that could it cause a cancer in your body to grow potentially well if you've got one yeah yeah I mean that's part of the downside of all of these treatments is that it's it's all fine until you get a tumor and then and then you could actually help the tumor do you feel the way about testosterone or are you saying that about growth hormone or both uh growth hormone more testosterone I think that it's fine okay I know this is stuff you don't normally get asked that's where I wanted to go there uh sure um and then um the other thing that I take that I think keeps my I think um at least let's say the evidence points to I have to speak like a Harvard Professor sometimes is that um by by activating these other enzymes that are the the second component out of those three the S two ones I work on you can activate those by doing the kind of things I do in my life but I can also take a supplement uh which raises NAD Capital NAD MH and there people are taking IVs of NAD supplements it's a big thing it was discovered in my lab um um in part uh what about 2002 when I was a kid but it's now a big thing and the reason that naad is popular is that it activates the cerin and we have seven of those in the body we talked about this last time the seven uh cerin are the Protectors of the body there are three of them that protect the DNA and the clock slows down uh we think and then some of them are in mitochondria there's three there and then there's one that floats around in between in in the in the water that's in between all of that and that's number two um now C2 controls hormone production mhm uh and if you give it to cells they'll make more androgens M and one possibility is the reason my testosterone is doing pretty well is I've got super high NAD levels cuz I've been supplementing for about seven years now with n MN which is a precursor to NAD stay there okay I want to go there so that was the next thing on my list was NAD so of the people that I know that look freakishly and unusually young for their age that I have met in say the last 36 months I cannot get over how many of them have told me that I'm on NAD and I'm on met foran and I'm talking about everywhere from a gym to a golf course to a business meeting and I'm talking about visually shockingly looking young people mainly people in their 50s that look like they could be in their 30s or early 40s to me so when you say NAD do you believe in the IV Therapy do you believe in the uh the stuff you can inject with the subcutaneously or are you speaking specifically about this precursor that you were referencing well what I believe um doesn't so much matter but the scientific evidence points to uh taking a supplement every day a gram of nmn which is this precursor uh stands for nicotinamide mononucleotide for the effici AOS um just swallowing one of those or 1,000 Mig is enough to double your NAD levels in the bloodstream um and triple it if you take 2 G now I'm I'm 52 so if I'm if if I'm an average human I would have half the levels of this NAD molecule than a 20-year-old so doubling it is the goal for me so I've been taking a gram of nmn swallowing it every day or you know the last whatever it is Dozen Years seven years at least um then the question is what about the NAD IVs there's very little data on that yeah I would say that I have tried it um I've found that it it felt fine uh especially afterwards during it have you tried it it's I have got a little cramping in the tummy area it does that's ex yes and I found that on the IV and also I've taken it subq and I get a real burning uncomfortable sensation on my stomach it's ironic that you say that it's exactly my experience yeah so there's some evidence that it's good for uh treating addiction but really no solid scientific evidence that it helps in other ways yet but that doesn't mean it doesn't it just means that studied doctors haven't done enough Placebo controls and it's hard to give people a placebo especially if they're paying for it so I would say the jury is still out but the science I think is is there that it should activate the Catans kick them into action and at least for those few hours that you're getting it and it'll go up probably double triple the levels in your bloodstream uh it'll help uh but I don't know long term I'm so fascinated by the stuff as everybody can tell so you're getting stuff here you don't get most other places you guys so um these are just things to think about these aren't necessarily recommendations things about things to think about then there's met foran and um so so just you know I must say this to you you and I met this is a passion of mine I've also had a not great genetic Handy by the way guys there's all kinds of stuff we could talk about on genetics to that you can get studied right now to see if you're predisposed to heart disease or different cancers you can even find out if it came from your mother or your father's side there's all kinds of things you could figure out right now my genetic hand is crap it's just Mom and Dad's side both not good and both Cancers and heart disease so when I met David originally this conversation really mattered to me and so I did start on Metformin I this is just me personally I'm telling everybody my own medical stuff I uh did start um on uh the uh precursor for NAD and I've tried the IV stuff and I've tried the subq stuff myself so metformin helps with glucose in the body somehow the metabolism of glucose correct so why does that why do you think metformin works and and um do you feel real strong like he did last time that you were here about it yeah I feel even stronger there's a lot of data from looking at tens of thousands of people that went on Metformin and people who go on Metformin who have type 2 diabetes who normally would live a short lifespan because they have more cardiovascular disease they're aging faster they're actually protected from these diseases relatively and those type two diabetics on on Metformin live longer than people that don't have type 2 diabetes that's a remarkable observation and because once you start to study tens of thousands of people it starts to look real um especially for those people that are predisposed like you are to cardiovascular disease MH and other issues like cancer there it's very clear that metformin on average protects you against those diseases because it's not just working on keeping your glucose levels down remember it's turning on the mitohormesis and protecting the body through these defense mechanisms now people might might be thinking well okay you've got the protective mechanisms but what are they actually doing to make you healthier well I've mentioned only one of the things they do which is turning over those old proteins that are either oxidized or have glucose stuck to them but they do other things they do protect tilam when you turn them on um but they they do another thing that's really interesting uh and that is that they can uh rejuvenate stem cells and so you get stem cells protected and then they can divide and then they can repopulate the body another thing that they do really well particularly the cin is that they help repair broken DNA anyone who's been in the sun I was Australian I've been damaged badly by the Sun that ages you it actually is we know that damage to DNA accelerates Aging in my lab we can cause a mouse to be 50% older by doing this process the cuns will slow that down we had a paper in science in 201 2018 that showed that by raising n Levels by giving mice NN the same molecule that I take their DNA repair systems were much more efficient and if you damage them with radiation which we were trying to simulate space radiation but it's also similar to cosmic rays that you get if you fly a lot which I know you do uh nmn was protecting those Mice from the damage and you can see the damage you're look in their livers that was damage damage damage in a normal Mouse and give give them n aen and it wasn't there for the most part so that's another way it can protect against aging this is so good so good um we're going to keep going cuz I love this any disclaimers on any of this that we've said so far that you would say to somebody say I got to get on this metformin or NAD is there any disclaimer any downside anything you would advise them to do just so that I make sure everyone's heard the totality of your thoughts about it yeah well one disclaimer is I'm actually not a trained physician I train physician but I'm not a trained physician I'm a PhD who studies molecules MH um and so there's that so anytime you want to change something in your body even if it's diet MH but if it's a supplement um and of course a drug you need your doctor uh you want to consult them so your doctor needs to know everything that's going on in your body because supplements are sometimes just as powerful as drugs okay and if you cannot get for example this is a good point I think to bring up is if you cannot convince your doctor to get metformin yeah there is an alternative uh you know what I'm going to say uh it's a plant molecule called berberine MH uh from the bber plant and if you in clinical trials if you take it at 2 gram a day MH uh it does lower blood glucose similar to metformin and that you can buy on you know any pharmacy or online y That's where I began after we did our interview I went to my doctor and I said we're getting unmet foreman and she said no we're not not right now not yet and um and so that's where I began and then after a period of time she did a little bit more research and agreed have you done any reading on Ms SE at all I've done more than reading okay what do you know about m c m c well I know the scientists involved and I helped them start a company come on now really okay I'm kind of embedded in this field I know but this is awesome I'm older than you might um soy is really interesting I I really like it I liked it so much I started a company yeah soy is is a super interesting molecule from from an academic standpoint okay uh and from a physiological standpoint okay Moy is made not by the DNA uh from the DNA in the nucleus which is most of our chromosomes it's from the chromosome that's in mitochondria so mitochondria cuz they're like these bacteria um they they have their own Circ DNA it's not a chromosome it's a circular and embedded in that Circle piece of DNA in the mitochondria is a little Gene called MZ c m capital m o t- c and the mitochondria make this little peptide a little piece of a protein peptide is just a small protein that gets leeched out into the bloodstream and tells the rest of the body that a certain part of the body is experiencing hormesis MH so when you exercise your body is secreting m c into the body and M is really small you can synthesize it and you can even get it I don't know if it's still available in the US but it is uh it it's in clinical trials right now in this company it's called Cobar CB okay uh and it's looking promising as a treatment for fatty liver but hopefully other age related diseases maybe even plaque removal and stuff like that right and um there's all kinds of fascinating stuff so I'm so glad that we got a chance to talk about all this stuff today okay so some practical stuff just for a second or EXC stuff um crisper we' talked a little bit about crisper but this concept where are we at able being able to actually alter DNA like I've had some friends of mine that you know knew I was going to be talking to you today and they're like please get like the update so every tell everyone here what crisper specifically is but where are we at on our where right now where are we and if you were to forecast say within the next five years where do you believe we are on able to actually alter DNA that way yeah well right now it's it's possible to add genes to humans we've cured not we but scientists and doctors have cured genetic diseases that way incredible blind people are seeing again yes but it's only a small it's it's thousands of people it's not Millions yet but we are getting better at it and eventually probably in certainly in this decade uh we'll see people being able to add genes to their bodies more commonly but crisper is different crisper is not adding genes it's actually changing your genetic makeup permanently MH uh and so where we're at is there there's some genes or some studies that have shown that it works in humans you can correct sickle cell anemia and fix that that one's a little easier cuz it's in the bloodstream trying to fix Alzheimer's with crisper is going to be a lot more challenging the blood is easy to access and the way we do it is we put a crisper system which is an enzyme that you can direct to change the DNA with a barcode um so our d has different letters the six feet of this DNA molecule in every cell and there are these four letters actg and they're different or um sequence and what crisper does that's kind of incredible if you think about it is that you can give it a code that says go find the sequence that's a t g c a GC and you'll find it in billions of combinations in that 6 foot and go in and just change that incredible it is it's to barcode and uh and so I would say in the next 5 Years it'll be fairly common to to fix genetic diseases with crisper and then and then things get really interesting when we start to fix things that aren't genetic maybe we want to all fix our predisposition to diabetes we could potentially go in and fix that before we actually get that disease and and make up for not having great genetic lineages would you if you put a Time Horizon on that what would you think something like that would be well probably for the healthy people it's going to take longer right doctors would rather do no harm than do good um and so that's probably 15 years away for from being mainstream mhm um there are other Technologies one one called sna which is similar but it it actually stops the production of uh protein rather than changing the genes it's one step down uh and that's being shown and there's a drug on the market to treat high cholesterol um and even there's a drug for fatty liver and so increasingly were to change the genetic code or the codes that are coming off the genetic code which is RNA which we all have heard about because of Co right uh but yeah we're it's amazing that we can now uh read the DNA and rewrite it uh and it's and in my work we've just recently figured out how to turn on three embryonic genes in the body okay uh and when we do that just the right three genes that resets the age of of the tissue and it gets rejuvenated are you kidding me you this is work you're doing right now so in addition to I'm just processing all this like I think when we first talked about this I'm like yeah it'll be in there like the adding genes thing they'll do a little of that but like to actually alter the genetic sequence of somebody that won't be in my lifetime and you're saying that you believe that in some form of that will be in the next fiveish years we'll be doing that well there are patients already that have had it done but for it to be mainstream MRE yeah 5 to 15 depending on the disease more severe the faster the FDA acts what are the what are you most excited about right now like in your work what are you just this is the stuff I'm the most excited about right now that's easy your face just changed too by the way when I asked you it's easy uh so we published a year ago on the cover of nature magazine which is the highlight of any scientist's career that we could reset the age of a complex tissue we chose the mouse's eye we let mice get old and blind and we reprogrammed their eye using these three genes that called OSN k for short yeah and we turned the age back 80% and they became they were able to see again and so what we're what we're talking about is having found that there's a reset switch in the body to be young again and the information in the body to be young is still there so theoretically you could take someone who's 100 years old oh my gosh and reset their body to be young again now the exciting thing is we've been doing clinical trials or pre-clinical trials and there's no apparent downside to this yet oh my God isn't that great no that's incredible yeah and so I I went home that day and I said hey we've cured blindness and my family went yeah can you just unpack the dishwash that was a sad day that's when I knew I could never impress my family uh but we've been working ever since we first made this discovery about 3 years ago it it ended up being in my book a little bit of it and uh it was a thrill to make this discovery but since then we've been doing the hard work which is to figure out is it safe enough to put into humans and we're now testing it uh in non-human primates just to see if it's safe my gosh and if all goes well in the next 2 years we'll hopefully cure blindness in people that is absolutely freaking incredible there's absolutely bananas but it gets better okay the eye was just something we chose I didn't think it would work any better in the eye in fact I thought it' probably work worse but we found that there's a universal reset switch so you can reset different parts of the body you can reset the skin we've shown you can reset muscle uh you can res what have we done uh yeah the skin was easy so using the same gene so we just basically turning on an embryonic program in older people or middle-aged um in their cells and in mice and they get young again what does this mean this means one day it's going to be possible to reset the age of the body we've done that uh we've done that in mice now the question is how soon can we get it into ourselves that's bananas is there here's the here's the uh guy that grew up with Skeptics all over his house let's assume that that's true did everyone just hear what he just said by the way that we may able to reset the age of a human we've already been able to do this now in other organisms that's that's a minute to just process that right and as I process it I go wow that's exciting I hope I can live long enough so that I can reset my clock that's the key right the stuff we've talked about today yeah the the the eating the exercise um well what what's the other thing hot cold um these are designed and the supplements to keep us all alive until this technology becomes available cuz it's not just one thing to slow down aging which we can do pretty easily just by doing these lifestyle changes but to reset the age there's a there's a study from UCLA that shows Lise that's crazy yeah it gets crazy there's a study um by Steve Horvath and um Greg Fay was published during the first few months of the pandemic they treated people for a year with a combination of Metformin a bit of growth hormone and and um DHEA to offset some of the problems with growth hormone that can cause type 2 diabetes and they found that when they measured the clock of the body it went back by about 2 years and at the time I thought yeah okay 2 years that's not a lot but then I started thinking if you could do that every year right right that'd be pretty interesting you're literally Aging in Reverse right right and I don't know about immortality I'd just be happy with an extra 10 years of H of healthy life or even two years but we're at a point now where we're able to control aging pretty easily in my lab we can drive aging forwards and backwards in my at will aging is Mal now that we have an understanding of how it's controlled and what causes it and we even have manyi brains in the lab we can take human cells so Ed I can take your skin cells I can make them into stem cells that are plur poent meaning I can make anything from you if I wanted to and this is not kidding I could make a sperm out of your skin cells and an egg and fertilize that so you can clone me I could I could clone you I won't do that cuz it's illegal but biologically we could do that my gosh I'm going to get all sorts of phone calls you are there we go I'm going to get the email to hey can you clone me yeah no but what what I'm what I what's important is I can make organs mini organs from you and test drugs and I could what we're doing in the lab as we have wow yeah yeah personalized medicine yeah wow so when you come to my lab and you have to promise you're going to come I'll show you we grow these mini brains in the lab abolutely and we've got them from people that are predisposed to Alzheimer's or not and we have the a way to age those brains so that they're now 80 years old even though they're only a few months old and they lose their ability to f electrically they they become demented in the dish little mini brains on Instagram I've shown some photos of these they're pretty cute and so we give them Alzheimer's and Dementia in the dish and then what we do is we have the system to turn on those three embryonic genes OS andk and those brains go back in age but here's the cool thing Alzheimer's goes away they get the the electrical activity comes back now we do this in a mouse we make the mouse older just let them age out or we accelerate it and we've been now reversing the age of those brains in the mice and you can guess what happens they get their memory ability to learn back unbelievable do you hear what you're saying it's unbelievable this is my day job so it doesn't seem that exciting but it is when I talk about it go it's the most exciting stuff listen we're in this time where there's all this Doom and Gloom about you know our wellness and health and the pandemic and all these other things and that's stuff to be very cognizant of and pay very close attention to but right at the same time I feel like Sergey young and I were talking about this too who I know you you know Sergey and like Sergey as well it's almost like if you can find a way right now to stay on this planet healthy for the next 10 or 20 years if you can manage to do that that there might be an extension of your life at a magnitude of another 20 or 30 potentially healthy years possibly and you said 10 earlier that you just find a way to extend your life and the finding the way is what we're describing the hot and cold the not eating so dag gum much right look really getting sure about your glucose and how you process it in your body and taking a look at this metformin and NAD and these other things and if you can really start to get that stuff together and exercise and eat healthy and put the right you there may be a completely different world we're living in and a matter of a decade yeah exactly right and already because technology is changing so fast already and it's only going to go exponential every year that you stay alive you get another 3 months of life right now right now stay alive cuz eventually it's it's going to be forever year you stay alive you get another year and eventually you're going to have negative birthdays come on D that's that's no I used to say that this was futuristic yeah you did this is why it has so much credibility with me you used to say many years ago this is far off this is possible so for you to be the one telling me no here's the window that it's possible in probable or possible carries so much credibility I've got some of the the best scientists working with me on this not just at Harvard but in in companies who know how to make drugs M so this isn't just oh one day it'll happen there's there's investors um yeah sure other investors have jumped in so Jeff BOS and others have put large amounts of money there are billions now to figure this out um so even if I don't make it you know I I God willing don't have a heart attack but if I do you know the genie is out of the bottle this is going to happen it's just a question of when yeah what it means to be I'm just thinking myself as you're talking what it means to be a human being it's going to potentially be very different experience within a decade what it means and all of the uh just the pain and suffering so many people have gone through in lives with Cancers and heart disease and losing people that are still here to Alzheimer's and things like that to think about the quality of life and people ask me all the time I was just on a call before we did this with a coaching group I have with all of the stuff going on in the world right now you know and I and I I told them I'm optimistic I'm optimistic about Humanity I'm optimistic about life I'm optimistic about our world and that's not paana I have reasons to believe it and you know you my friend are one of those reasons I just learned from you and feel so inspired by you is there a negative to people living so much longer I think of things like food supply or things like that do you ever think about those things like we got to be really careful here because you know there might be an issue we've not factored in in other words do other Technologies need to be keeping Pace if humans are going to live longer yeah the answer is yes and that's the subject of my next book actually how do we get get out of this mess that that we're in this mess that we're in of living longer and long no the mess that the world we've created okay got of the the stress and the bad food around us living longer is part of the solution actually okay so by helping yourself you actually help save the planet and that may sound counterintuitive but let me explain first of all there's an economic benefit to living longer healthy right productivity sure spending the economy is driven by people who are healthy and dragged down by people who are not healthy good point yeah and we did the calculations by we I mean a couple of brilliant economists in London and I was just the the third whe but they they calculated that if you could just extend lifespan by one year let's say everyone went on met Foreman who could take it then the Savings in the long run to the US would add up to $86 trillion if you extend it to a decade it's 365 trillion with a te dollars this is more money than you can get by doing anything anything you know you know save um stop or military spending which we wouldn't do but that that kind of money can be put towards solving issues like climate change food supply sure the other thing that I do and I I don't often mention this because it's often you know not the subject that people want to hear about but I also work on other problems on the planet um I have a company that detects viruses and bacteria can diagnose anything from your blood that's just one but the one that's relevant that you reminded me is um I actually I wrote a co-wrote a patent on the plane over here to California from Boston to preserve uh fruit and so the same molecules and Coatings on fruit that uh well the same molecules that work in our bodies also work in plants in fact plants make most of these molecules that we ingest it's one of the reasons I eat stressed stressed out plants because they make these molecules long story short I I'm hoping to extend the shelf life of fruit around the world and there's a huge amount of fruit and vegetables that are thrown away every day perishes yeah yeah you're remarkable brother is is there something that keeps you up at night that you worry about um I don't get kept up at night worrying I get kept up at night working and talking to people um I do worry a bit that I'm not going to achieve my life's goal which is to have a medicine that helps millions of people that would satisfy me I don't care about prizes and all that stuff that's doesn't you know I've won a few and it doesn't do anything you know what will what I'm hoping for is for a little vial of a drug some medicine that that saves millions of lives and then I'll then I'll be honestly I'll be happy and I'm Guided by a mentor of mine uh Philip sharp who is at MIT and he actually literally won a Nobel Prize does he have his Nobel Prize on the wall no he has a little vial of the drug that he made and that's what he tells me is important to him that's so good David okay couple more things is there any other additional I'm just processing what we've talked about today I feel so good that you were were here I I want I want to just say this to you I always learn when you're around me and I feel more optimistic with evidence based in fact of why I feel more optimistic and I'm grateful that I get to share the conversation today with millions of people that listen to the show like there are some shows when I do them and I'm in the midst of doing them and I'm like I'm so grateful hey guys when you think about businesses growing beyond their forecast you could think about something like Feasta bles by Mr Beast right or even a legacy business like Mattel and you think about the product they have to have and branding and the influence and all that other stuff but what most people don't think about enough is the behind the scenes and the behind the scenes of businesses you know things like making things easier for Shoppers buying Etc is really simple and for millions of businesses including mine that business is Shopify I don't even know what I would do without them when it comes to my books my gear basically everything we do goes through Shopify just like Mr Beast or Mattel or many of the other big brands that you know so Nobody Does it Better Than Shopify number one checkout place on the planet and the Not So Secret shop pay which boosts conversions by 50% all these things come only with Shopify upgrade your business and get the same checkout that Mr Beast gets with febles at Shopify sign up for your $1 a month trial period at shopify.com myet allower case go to shopify.com milet to upgrade your selling today shopify.com myet so hey guys one of the things I love is when technology can revolutionize an old industry and I think we'd all agree one of the industries that needs a lot of revolution in a lot of ways is the medical industry and Zach Do's doing that in this sense I love it one of the hardest things to do in the world is to find a doctor that you click with that takes your insurance by the way and that's local Zach do is a free app and website where you can search and compare highquality in network doctors choose the right one for your needs and click to instantly book an appointment typically in 24 to 72 hours we're talking about in network appointments with more than a 100,000 Healthcare Providers across every specialty from mental health to dental health Eye Care to SK care and much more plus Zach do appointments happen fast typically within 24 to 72 hours of booking you can even score same day appointments so stop putting off those doctor's appointments and go to Zach do.com mylet to find and instantly book a topr rated doctor today that's zocdoc.com myet Zach do.com myet what we're going to do today is we're going to go through the different you know parts of doing it now as well so yes I want to talk about things are they may seem basic I want to say one thing for me if you agree with this Sergey just the intention just having the intention of living longer just making that an outcome of yours as a human being I believe opens up a space that didn't exist in your life and in your world prior to thinking that thought just the thought alone that I'm going to live a long time and picking a number I think too having a number do you agree with that or is that crazy yeah look I'm big fan of it h this all I'm typical placeo man actually that's why I like supplements right I I have plenty of supplements yes because you know the the like 30 or 40% of the outcome of the positive result you know from the supplements comes from placeo effect and I'm so I'm typical placeo man so my mot every morning I wake up and my Mantra is I'm going to be living to 200 healthy and happy years in a body of 25 years old man so imagine I started to do it a couple of years ago my life has changed because imagine every morning I wake up and three4 of my life is ahead of me I have plenty your plans I can even excuse myself for three years from this planet to go back and forth to Mars and my family is not going to be pissed off I have four kids I I'm investor so I call this I'm the founder of Diversified portfolio of four kids okay so I just the psychological aspect of Aging is really important I agree with you to your target age if you if you put it like 10 even 20 years below that your calendar age will do amazing things with your body and your mind you're so right just experiencing you and your energy I got to tell you my audience is diverse there's people 14 years old listening to this there's people in their 70s but one of the things when I hit my 40s and 50s I started to say things that were insanely stupid like I'm old I'm old now I'm old now just those statements and people say you're not old and you don't look old either by the way physically you look 25 years old and I said I feel it I but just the verbal part of it me it's not it's not part of the book we're going to get into the details now I just want everyone to have that intention of living that long in the body of a 25-year-old I love the way you describe that now let's talk about stuff right now there's six things that Sergey typically talks about that you could be doing right now and we can go through most of them if you want but one thing that I do is I uh because I've had some heart issues I do regular lab work regular checkups with my doctor I'm talking quarterly for me and for a while I was doing every other month most people will go years without seeing a doctor unless they get sick so talk about some of your six things people could do right now to right now engage living longer and more healthy yes beautiful so for me it's it's the most important most important part of the book this is why I am in longevity I mean you know all these exciting Technologies which will be available to us in the next 10 20 years this is all great but for me change starts today or tomorrow morning but that's like the only optionality that that you have so some people find it boring that's why I created a Sergey young guy that's why I've developed this Horizon to live to 150 years and then then the far Horizon of longevity to live to 200 years in the form of you know internet of bodies human brain AI integration human avatars but like we don't need to wait for another 10 to 20 years there's so many things that you can do today again it's called boring stuff and to live to at least hundred healthy and happier unless you are really unlucky in genetic Lottery and this is like really rare you need to have like really rare genetic disease and then it's a separate discussion we're working on that as well uh there's so many things that we should and we can do today so then one caveat before that we humans we like one silver bullet and people always ask me like Ser like what are like just one thing that I need to do to sort out this kind of Health stuff and I'm always saying if one answer to aging and nature related diseases would exist in this world then it's either mother nature in in a process of evolution or scientists in a in a process of scientific research will find this answer so it's and human biology is the most complex and fascinating field I've ever discovered for myself so be prepared it's always combination of things and you need to follow through on many dimensions number one and this is one I 30 seconds on longevity uh I talk about this is exactly the thing that you just mentioned doing your medical screening we just need to understand we're living in a completely different world today like 20 40 years ago there was Zero value of you knowing if you have cancer or not it was actually negative value because cancer was Kiss of that and you just kind of got the information that you you're going to survive for another six or nine month on this planet and that's it you've done people people were deferring their cancer screening days because I mean there was like zero useful information uh any outcome from that right now um making sure you do early diagnostic of cancer increase your recovery rates from 20 30% to 90 to even 100% so your opportunity and an ability to survive and actually to sustain the quality of your lifestyle and uh equality of your health is enormous and for majority of cancer types early diagnostic of cancer stage one early stage cancer is 93 to 100% for major cancer types this is amazing like some of the machines that we see in in um in the hospitals today they it just it's it's really space machines like MRI machine three Tesla MRI they have the a artificial intelligence driven brain right Network algorith updated every month and last two years so I'm doing my uh annual screening every year in San Diego California in um in the in human longevity Center set up by our very good friends um so know the same place yeah yeah so two in the last two years it was actually after I've done full body MRI it was artificial intelligence scanning you uh and and looking through my scans and then it was uh discussion with doctors so it's Radiologists empowered with artificial intelligence increase exponentially your chances to get um the analytics right the diagnostic right and survive just one figure and it's fascinating so you every radiologist working under the time pressure which is probably 100% 150% of time of their working mod is successful in diagnostic early stage breast cancer in 38% of cases crazy that's awesome if you if you empower the same man or woman with a beautiful profession Empower him or her with artificial intelligence algorithm the ability to detect grows to 98 to 99% that's amazing and we've been investing in so many companies diagnostic comes to our home like you know all this col guard or using our blood test to to um to detect like risk of colon cancer uh it's just amazing so well just make sure the most important day of your life every year is is the day of your annual screening if you want to do it quarterly this is great every I do Ser just to jump in I I just want to stay on this first off I want you to hear what he said there because I didn't look at it that way early stage detection of disease cure rates and survival rates on most diseases are incredibly High detected early we die from these diseases because it's stage three when we find it it's stage four when we find it in my case Cas I don't have perfect genetics when it comes to plaque accumulation of my arteries I detected it in my 30s I'm still with you here because I was doing regular lab screenings so hey guys if you don't go to the longevity Center in San die get an executive physical once a year get your blood looked at that the way that they look at blood now everybody it's not HDL LDL there's little particle big particle there's there's your your liver enzyme levels there's all these things there's your lipoprotein little a there's these things you don't even need to know what they are just know that they're tested for now and if you haven't been there in a while do it at least once a year and I think this starts in our 20s I really believe that so I just want to Second what he has said there as if I'm anywhere near the expert he is but we do have similar friends and we've been on a similar Journey so I just want to really stamp that one is so important yeah this is and and this is much cheaper like prevention is 10 to 20 times cheaper than treating something when it when disease manifests itself because this is very old school like 30 50 years too you need to wait until disease will manifest itself and this is why when you see dog right now you define when you need to see dog and it should be like super regular yeah so that's one one so I want to go I want to focus on a couple of them Sergey just because we have so many other the future things I about two two is let the food be the medicine I want you to read the book to get that one guys that's why you go get a book right what's the food what's the medicine uh third is get moving my audience is pretty good at that exercise move those kind of things here's a biggie eat early and less often what do you mean by that can you define that for us so um basically I'm I'm well there's a lot of disagreement what actually extends our life in academic Circle because it's one agreement if you decrease the caloric intake if you literally decrease the number of calories that you take every day by 15 to 25% of course you need to to look at the balance between physical activity and a and the caloric intensity but so it actually extends your life by two three five healthy and happy years that's a big thing well it's easier to say well Sergey you need to less 15 to 25% less calories but it's very difficult to do so what are my life hacks on that one I do fasting so I you know I fast 36 hours every week wow okay two nights and one day it's actually Sunday yeah I it's I started on Sunday evening on Monday evening and then I you know just two nights and just one day during one day I just drink you some water herbal tea and that's it so I ask about that her Sergey can I inquire about that so um because the fasting I've had intermittent fasting we've talked about this but 36 hours Phil Mickelson the professional golfer started doing that about two years ago he's been a guest on my show he says he feels literally 20 years younger doing it when you began doing that because I've not done it I've done some intermittent fasting the 36 hour thing okay I want to ask you about this did you just right off the bat goes 36 hours or did you build up did you do 24 for a while or do you just go 36 and you're fasting for the 36 hours yeah so I I started to do 24 hours fasting but then it's well what is happening like in the first 17 18 hours of fast and I'm I'm speaking about the average man or woman right we are not average like this let it's actually beauty of Technology it's going to be much more personalized but like within the first you know 16 18 hours of fasting body just cleans itself right your autophagy actually start after this period well that's that's the beauty of that when you're old cells which your body doesn't need them yeah you can actually clean it in in a process of fasting but this whole thing starts after you know 17 of 18 hours of fasting that's why I didn't feel really I I I I haven't thought that it's logical just to do like 18 hours of fasting and then like the sweetest period like the best period of fasting I start to eat again well so I I've done 24 hours and then I thought okay well Sergey I mean you sleeping during the night anyway don't you and I'm like okay well that's a trick but what I can do so um and I thought rather than starting to eat so imagine I start on Monday evening rather than starting to eat on Tuesday evening I was like can I just extend it to like Wednesday morning and um and obviously I'm I'm it's difficult sometimes to uh go to bed if you're hungry and um do you get hungry anymore do you still get hungry no not really no just what I do in the evening I just like I take fiber yeah uh yeah and it's yeah zero calories with a water with herbal tea it feels my stomach a little bit and and then I go to bed but like literally you just need to see me like on Monday evening at 9 p.m. when I'm going to bed after first 24 hours of sleep this is amaz this is like the best sleep I have um during my week you feel so light you feel so energetic I mean you literally feeling young and that's the beauty of that yeah doing it I'm gonna start Sunday night I'm gonna start yeah just give it a start but like make sure like you know pre-fasting Day post-fasting Day concentrate on vegetables don't do a lot of like heavy stuff like uh meat protein or fish protein um Etc but otherwise like the best diet is is a balanced diet everybody that's listening to this that's a bodybuilder except the point then if you're a bodybuilder and you're training for huge muscles and you're not uh going to fast for 36 hours because you're taxing yourself and you may need some of those proteins I think listening to what Sergey has said about 15 to 20% less caloric intake you could still get away with doing that by uh just because these these bodybuilders these Fitness people that listen to my show that segment of the audience they're incredibly food disciplined already right oh yeah just focusing on that because that is the consensus in aging less food processed through your body longer Life by two to five years so that's this is why I had Sergey on you guys I do think it's important to put it in the context uh of um your physical routine as well so I mean you don't need to be binary about this whole thing but like if you take out this kind of fasting pressure from your every day you know following like 0 18 hours of fasting and like six hours of food intake if you just put it in the context of the week and might be actually much more useful and and and easier to implement okay so guys I want to go through you through his list with you one get regular checkups two let the food be the medicine three get moving four eat early and less often and then the last two I'll have you talk about these five is constantly work on quitting bad habits and six is make sleep your superpower what are those bad habits and what about sleep because that's changed my life my sleep my sleep situation I'll let you go there yes so um bad habits um basically like sometimes we we do really stupid or risky choices in our life and that's the problem and uh and and people think it's something superficial so tobacco smoking yeah it's minus 10 years from your lifespan and this is so and I thought it's pretty rare because we don't see this people on the street because right now from regulatory perspective it's prohibited but like if you look at statistics 25 5 to 30% of adults is still doing tobacco smoking minus 10 years not always using your seat Bells is minus two years from your life just riding motorcycle is 17 times more dangerous than driving the car 17 mortality rates from motorcycle accidents since like 17 time car in alcohol yeah alcohol and coffee like two my my favorite questions so I'll come back to that just one final example um which I wanted to mention so I I've been blessed with a lot of travel experience uh few years ago I just went through the book of Tim feris for four hours work week and I I had my wish list and so I went to North Pole and South Pole and actually I mean it sounds really risky it's it's just beautiful places on Earth but like it's not that risky so then I had an opportunity to join the group of guys who were climbing Mount Everest the the highest mountains on Earth and I look at St that it was like 6% mortality rate and I said oh look um I'm not sure I can afford that and but here's the story uh two months ago I reive a email from my very good friend from California she's amazing woman entrepreneur and she's like well Ser I'm about to climb the most dangerous mountain on Earth and uh so the the name of this mountain is K2 and and you know what mortality rate for this is 25% so Russian ruler right you just it's 177% yeah it's a dangerous game it's like 17% of dying it's like really yeah putting your sell RIS but like one out of four is not going to come back I'm like oh no I I'm not in this business so that's that's very important and we think it's it's it's not with us okay it's it's it's about some other people we we never do this yeah this kind of stupid choices so I the polite version of this called passive longevity I I do think it's extremely important okay okay so that's one and sleep you know I always and and probably I don't know if you had Matthew Walker on on your show uh amazing guy uh the book called um I think it's called why we sleep uh this is my book of year 2019 I Chang completely my sleep routine because before that we all very act active people we want to do this this and that and and there there's so many exciting things in the world so I was just boring my hours from my sleep credit I I I literally my you know my average sleeping time was somewhere around five hours and I'm like and but after this book like um my rule is eight hours in the bed seven hours uh of sleep and I I measure I I actually like I just started to test uh whoop I like whoop uh sleep algorithm I actually have 97% uh sleep efficiency this night where's my sleep I use Aura are do you like aura or no yes I'm actually I I it's it's in my home so I'm I'm using Aura as well I actually find Aura algorithm a little bit more forgiving so sometimes you like you have not a great kind of night and and or is St well it's good like because I'm posit positive person like even if something is bad if I you know if I name it positive it's actually positive for me but nevertheless I I I don't think I I don't think it does matter like what particular variable you use all of the algorithms that um that you can use is great for that but I just want to quote a very good friend of mine he is founder of longevity clinic in London and uh the first time I met him same question like what is the one thing that you would suggest me to do and he's like Sergey every evening we can visit the most powerful clinic in the world we go to bed I'm like oh my goodness what a beautiful way to put yeah this this whole thing and and describe importance of sleep it's it's like we can really underestimate there's no alternative activity to sleep in terms of sustaining your hormonal balance yeah this is extremely important and like and hormones the things like I mean and I and I do think you discussed it with David Sinclair right like any extreme is bad like you know lack of hormon is not like excess of hormon your aging is accelerating but like so your body has this beautiful mechanism that you can really figure out through this you you know medical science or artificial intelligence how to balance your hormones it just works this way so use that you you blow my mind because um and we're going to get to wine and coffee back in a second and then ADV we're going to go to Future things some of them are the future but I uh I wanted to ask you about hormones in a minute too but I want to say this one thing about the sleep that he just referenced um in my first book I kind of almost bragged about the fact that I went on less sleep than most people and as I've done my show for a long time done more reading more research is one of the things that I am most focused on in my life is my sleep and I just want everyone in the audience to know that research it you know the I've had Sean uh Stevenson on my show I've had lots of people about sleep I've got apps I used to help me sleep deeper I've got aura that tracks it I've got the cool room I've got a chili pad that David or that uh Tim Ferris talks about I do anything I can the room is dark all these things they teach you to get into the best sleep State because people like Sergey have encouraged me through their writings and teachings to do it and it's made a huge huge difference for me okay we don't want to skip over wine and coffee does it hurt us and how much okay wine and so this is a funny this is a lifestyle perspective on that well I I'm big fan of red wine specifically American wines after you know I started to do a lot of business in the US I'm in love with u what you guys uh have there so um and I started to dig into this station and I'm also a big fan of coffee okay so I I and I I do believe you know you need to have your kind of cheat things right whether it's you know your burger on Saturday or for me it's want to Espresso day so my answer is like if you look at the research on uh Coffee and Wine it's the the graph always looks like that okay tell everybody what you're describing for the audio people what do you show okay so you can see that there's like the graph is is is pretty flat but there's like um optimal point which is one or two glasses of wine okay per occasion or one or two espresso a day got it so you have this in statistical terms you have like relatively um so you can always say like you know one or two express day is good for your longevity but the the shape of this curve is in statistical terms is really insignificant so this like unless you really overdoing this with coffee or you're really overdoing this with alcohol with with wine it's just I I don't think it's influenced a lot your longevity but having said that alcohol um and and specifically excessive um consumption of alcohol is a really bad things for your body because from certain point of view after one or probably two glasses your liver yep change the way it's processed the alcohol because before like you know one glass of and during the evening it can absorb you know everything it's going to be you know super friendly for your body after that well it's completely different mechanism okay it's actually converted uh the this whole excess of energy and alcohol into fat so that's that's that's a problem so my rule is one or two glasses per occasion which is basically on my definition of occasion it's either Friday or Saturday okay once a week and this is fine you can do it like but like not more than two uh glasses of um red wine I particularly like red I I think white is particularly beautiful as well but not every day because after age of 40 or 45 you'll find yourself in a trouble with um everyday conception even it's just one glass it just change your your met like look at if you use oring or you use whoop like whatever algorithm to track and sleep that you you currently looking at you can see that after couple of uh glasses of wine your deep sleep period starts not around midnight yeah but somewhere around 4: or 5 a.m. yes that's right bad this is bad and and the same thing with coffee like and there's two group of people one is like really receptive to coffee and coffeine like so if I will drink couple of espresso after 2 p.m I will not be able to sleep well okay and and for me again deep sleep actually a period starts somewhere around 4 5 a.m. during the night not not around the midnight this is bad I know a couple of friends they can have like two espresso in the end of the dinner and I will just like almost that you know in a bat in the next 30 minutes so I think there's a power of the example that we just used yeah and the power is like 30 40 years ago for you to do experiment in longevity is 15 years exercise you take a group of you old people and you wait until all of them die this is your feedback cycle 30 years ago okay and what you can do in this world with 15 years feedback cycle right now it's like that it's every minute right with every variable you have you can like every morning you can look at the quality of your sleep and and and you have very important takeaways for your lifestyle changes so that's that's that's how we both you and I discovered that you know both caffeine or you know alcohol in form of uh wine or any other bad habits actually in negative uh in negative way influence our sleep so that's that's the beauty of the feedback got it I I I like that we're allowed to drink wine a few days a week and have coffee because I want to be alive 150 years or 200 years but I also want to live you know it's not just being alive I want to live and I I wine is part of how I feel I'm living sometimes so I feel good about that [Music] oh [Music]