The Proven Longevity Practices Extending Lifespans w/ Dr. Mark Hyman | EP #80

27:24And then you need to make sure you do things with your nervous system to calm your nervous system down. And I've taken Epsom Salt bath and gentle exercise and really doing simple practices. And I've done this with people over and over groups and online thousands of people. and it's remarkable how quickly the body resets. It doesn't take that long. Now, you know, it's like, it's like if you're, if you kind of have to go call Turkey, if you don't, you're gonna kind of just be constantly just in this dynamic of stimulating the wrong pathways. So, there is a emotional aspect, but there's also an understanding.

28:00For example, you can look at your genetics and look at dopamine receptor genetics and see if you're one of those people who really needs a lot of extra stimulation for dopamine, which then you can learn how to activate. Like a cold punch. If you jump in an ice bath, I guarantee you, it's kind of wake you right up. It's going to smell your dopamine. And I love doing that. It's like, as long as I forget how long I'm in there and I come out and I'm like shaking butt. But it feels great after. It feels great, yeah, it feels great. And there's really a physiological process to reset. So it's not that hard, but you have to understand what to do and how to do it and how to re -regulate your hormones and bring them to you.

28:37And then you can see where you're at. And then, you know, but if you're if you're sleep deprived, that's the other thing. If you're sleep deprived, and they've done this in college students where they've looked at healthy college students who normal weight. And they gave them basically a normal sleep schedule or they were deprived of like, you know, a couple extra hours of sleep so they've had a thought eight or six or five hours. And the ones who had sleep deprivation all were craving sugar and carbs. And I remember this from being in the internship and residency and delivering babies up all night working in the ER.

29:06And I'm like, it was like 2 a .m. and I was like, where is the sugar? Like I'm going to McDonald's and cause the only thing open in the hospital, by the way, having McDonald's in the hospital is ridiculous. But it was only, I would get one of the Apple turnovers. That was my thing. So I get the Apple turnover and then keep going to the best of night. Oh yeah. Oh my God. Yeah, no, listen, medical school, by the way, those of you who are thinking about going to medical school, those who had been in medical school, It is like the worst possible set of operating protocols for a health. I mean, doctors are terrible in terms of sleepless diets we eat, taking the stress that levels that you have.

29:47So, you know, let's take a second to explain to folks why glucose is such an inflammatory molecule, right? how it's like oscillating and how it's, you know, in the brain, in the heart. Would you walk through that second? Yeah, so the couple of things happen, like it's just a whole cascade. You know, when you have high instant levels, it drives your glucose into your cells and also any every extra calorie, right? So my drive's free fatty acids and other things into your fat cells and particularly your belly fat. And those are the dangerous fat cells. And those fat cells aren't like normal fat cells on your body or legs.

30:25They're metabolically active, they're hormonal factories, they're neurotransmitter factories, they're immune factories, and they're spewing out all this nasty stuff, including cytokines and hormones that dysregulate, you are appetite, and so they make you hungry, they make you put on more weight, and they prevent what we call like policis, which is the breakdown of fat. So it's like a one -way turnstile in the subway, you can get in, but you can't get out. And essentially that's what's going on with insulin. And then once you start this visceral, that, um, factory of bad stuff, that bad stuff drives inflammation.

31:00And you get high levels of inflammation, cytokines, and inflammation is, is kind of the final common pathway of all age -related diseases, whether it's dementia, heart disease, diabetes, cancer, obviously autoimmune disease, aging itself has been called the inflammation. And so it drives a lot of that process. And the secondary thing that happened is that it's part of that, you get damaged proteins. And one of the main phenomena in terms of the hallmarks of aging is something called proteostasis, which is damaged to our proteins. And proteins have to be particularly shaped, sized, and in three -dimensional structure to work.

31:38And what happens is you get glomming on of sugar and proteins together when there's two and sugar, and it causes thing called glycation, which is basically like a crispy skin chicken or crust on a bread or a creme brulee that crispy thing on the top. And stuff that you love to eat and you taste it. Now, those are called advanced glycation end products and are ages and it's a good terminology because they age you and they bind to rages which makes you rage and basically get aged. And that leads to again the secondary phenomena of more inflammation. And so when you have damaged proteins they don't work too, you create a cascade of more inflammation and you end up in this vicious cycle.

32:19And the way we measure, for example, people with diabetes is something called hemoglobin A1c. That's like causally hemoglobin. It means hemoglobin, you're basically oxygen -carrying molecule and your red cells gets sugar on it and forms a crust. And that crust basically makes it not work well and then you get into all these secondary problems. And that really is a huge phenomenon of aging. And then we can avoid ages in our food too by not microwaving, by, you know, not over over cooking stuff by not having the crispy stuff which we love. I mean, I still eat it. Occasionally, I make a roast chicken.

32:51And I go after the skin and I get to cut it up because I cooked it and I get those crispy stuff. You're making me hungry, dude.

33:00So I just want people to realize, sugar is a very, as it is glazed, like, glomming onto the proteins and your immune system recognizes that as a foreign entity and you hit an inflammatory cascade. It hits the brain, it hits the body in general, and it's just do yourself the favor of breaking that sugar addiction if it's all possible. Your book on that subject, the name of it again. 10 -day detox diet. 10 -day, and the beautiful thing is it probably hasn't changed since the last decade, so it's relevant go get it and try it. Oh, yourself, getting yourself off sugar. You know, one thing that I...

33:49Why don't I say is Peter just to emphasize that. People don't realize how bad they feel until they start feeling good. And I have people fill out a question here. It's in the book where they give a quantitative score to all their symptoms. No headaches, digestive issues, sleep problems, depression, snottie nose, whatever. And you get a score. And then after 10 days you redo it, the average reduction in the score was 70%. from all symptoms from all diseases. And I do this over and over when I do workshops, I'm doing a longevity workshop in Ibiza, in May, another one in Bojram and Turkey. Then in May, it's six senses.

34:25And I do the same diet there. And it's just remarkable what happens. People walk away feeling amazing and they even realize how quickly it can happen. And guess what? It's all within your control. It doesn't cost anything. No, if anything, you get to save money on the process. One of the things I put in my recent book, Longevity, or Practical Playbook, and we've talked about this before, is even the order which you eat your food matters. Eating your fiber first, eating your veggies first so that it slows down digestion, eating your protein next, and then saving any high glycemic carbs for the end if you have room.

35:07And just doing that alone causes your digestive system to uptake the nutritious molecules first and minimizes your insulin spike from the white rice or the bread that you're going to be or the dessert you're going to eat at the end. Everybody, Peter D. Madness here. I've been asked over and over again, what do I do for my own health? Well, I put it down in this book called Peter's Longevity Practices. It's very readable in just an hour. In the book, I cover longevity diet, exercise, sleep. My annual found upload, meds, and supplements longevity mindset. It's literally consumable in just an hour's time.

35:48Hopefully to incentivize you to make a difference in your life, to intercept the technologies coming our way. If you want this, just check out the link below and download it right now. A lot of people are dealing with this with Ozempic, GLP1 inhibitors and such. I'm curious what you're hearing about Ozempic. It's like everybody I know is on Ozempic and it's like the most all of a sudden it became the most popular drug out there. Yeah, I think it's the biggest part of the GDP of Denmark right now is the Ozempic because it's a Danish company. Yeah, I know Peter, it can help certain people. And I'm not opposed to its appropriate use, the appropriate person for the appropriate amount of time in the right way.

36:33But I think like many, many drugs, the New England Journal basically came out with a great article once and said, make sure you use new drugs as soon as they come on the market before the side effects develop. And I think that's kind of the situation we're starting to see now. We're seeing benefits for people's struggle, but I've seen people who are 10, 20, 15 pounds are ways to use this. I think it's risky. One, it causes a significant amount of muscle loss as you lose weight. And you already lose muscle when you lose weight, but it seems to be worse. And then you end up actually with a lower muscle mass and a lower weight, which actually means your metabolism is slower.

37:10So often what happens with the weight, for example, we see this 65 % or more of the weight is gained back if you stop it. You will end up having a slower metabolism at the end of the process than when you started. So let's see, you started at 220 pounds, you lost 30 pounds, then you gain back a bunch of pounds. You're going to have a slower metabolism and have to eat less to just maintain that two 20 pounds at the end. Second, it seems to increase the risk of certain GI problems, which I really concerns me. And it's not just an incremental increase. And we've talked about this before, but essentially when we see a change in a result in a scientific study of 20 -30%.

37:53So statins reduce the risk of heart attack by 20 or 30%. That sounds like a lot, okay? That's not that much. When you look at the effect of these those epic drugs, there's, we're seeing a 900 % increase in a pancreatitis, a 450 % increase in small bowel obstruction, which is a very serious disease. This is a problem where you need surgery or hospitalization to deal with the bowel obstruction, because it thickens the wall of your bowel. And it happens when you've been taking it for a longer period of time. So you might see rapid results, but I think it kind of misses the point of why are we struggling in the first place.

38:32Again, I mentioned I went to Africa and I didn't see anybody who was overweight in these hunter -gatherer tribes. There was nobody, not a single person. When you look at pictures of America, and I remember seeing this Reether Franklin movie, It was from 1970. It was in Oakland, which you filmed it. And it was an incredible film about, I'm gonna call it an amazing grace for something. And it was in a black church in Oakland. There was not one overweight person, including a re -thra, in that movie, who was in the church. And this was 1970. And now, 85 % of African and Remembrance are overweight.

39:08So huge rates of diabetes. Let's dive there, one second. What is the cause? Is it our food system? Is it lack of... What has changed in the last 40 years here? Well, I think we never had the degree of ultra -process foods. And I think it's becoming clear and clear that this phenomenon of ultra -process foods is at the root of so much of what's going on. Of course, our lifetimes styles become more sedentary. We've had more stress. There's more environmental toxins. Our microbiomes change. There's a lot of variables. But I think the fundamental biggest change is the introduction of ultra -process food.

39:41There's over 600 ,000 of these on the market now. And what they are, not really foods. They're deconstructed food -like products. So essentially when you take a soybean or corn cob or a wheat berry, you eat those, you're fine. It's fine. But if you take them into a factory, and you deconstruct them into their molecular parts, and then you reorganize the molecular structure, so they're not even recognizable in their original form. And then you reassemble them into all kinds of sizes, colors, and shapes of chemically extruded food like substances that look like food, but aren't food. They actually don't regulate your body in the same way.

40:21And Kevin Hall did this, he's an impressive study at He's from the NIH, looking at ultra -processed food. It was a crossover trial where he took people and fed them as much as they want of regular whole foods. He just, either much you want, no limit, go for it. And then he said, here's ultra -processed food. Either much you want, no limit, go for it. The people who have the ultra -processed food, it 500 calories more a day. Now, in a week, that's 3 ,500 calories. 3 ,500 calories is what it takes to gain a pound. So in a year, that's 52 pounds of weight gain, just from eating if you've eaten your ultra -processed food.

40:57Oversize me, baby. Yeah, and so it's really been a problem. And then we know the mortality risk is high. It causes depression. It causes mood destabilization, inflammation. changed your microbiome. And I think we've seen this horrific change in our food system and supply. And of course, there's just the overabundance of calories in our system as well. I mean, we've seen, you know, in 1970s, President Nixon was afraid of not getting reelected because the price of milk and meat were going up. So he told his ag secretary to fix it. And basically what he did was incentivize farmers to grow massive amounts by giving subsidies and essentially create a model to accelerate industrial agriculture and high fructose corn syrup.

41:40And now we produce 500 calories more of corn, essentially turning a corn sugar in syrup than we did before. So there's another 500 calories today in the food supply per person. Captain Crunch. Captain Crunch is here to save us. I mean it's like I've two 12 -year old boys and I think about the food that they eat in its way. Oh my god. Oh my god. So listen, I I saw on Twitter yesterday a gentleman whose ID was kept confidential, whose experimented with a follow -statin CRISPR edit. Someone in their 40s, 50s, and all of a sudden gained a huge amount of muscle, right? So have you seen any of this work going on?

42:26Yeah, I mean, I've been reading about it. I think it's a little bit sci -fi. And there's been studies, for example, in musculoskeletal dystrophy that improves, for example, amulation and muscle strength and function. So for certain conditions, I think, you know, if you have musculoskeletal dystrophy and you're going to be in a wheelchair and die, I think it's go for it. But I think I'm not ready to start taking it yet. I think we need a lot more human trials for it. But it's basically - It hasn't even started really in Abigail, but I am interested in the concept of beginning to engineer ourselves.

43:05You know, someone who I've known for a long time, haven't been in touch lately is Brian Johnson. I knew him from, he was an investor and called my companies early on. Have you been followed what he's doing with Blueprint? Yeah, it's very fascinating. I mean, he's basically measuring and tracking every single thing he can possibly think of. And then seeing the effects of various changes in his lifestyle, diet, supplements, behaviors, and how those impact his biology. And I would give him credit because he's basically taken one for the team. He's like, I want to be a human experiment. And I want to see how far I can push this and how long I can live and basically do science in some favor by spending my own millions of dollars with an end -of -one experiment on myself.

43:56And I think we're gonna learn a lot from that. I do think it makes for a pretty dull guy to be around. I mean, his last meal is 11 o 'clock at night and the morning, I mean. He goes to bed at eight o 'clock at night and I'm like, okay, and he says, well, sometimes I break out and I'm kind of, you know, just don't wanna be a socially kind of weird. So I'll go out to dinner and I'll eat some steamed vegetables. I'm like, well, I don't know if that doesn't check. I'm fired by it. Yeah. I mean, it's like I can't have anybody sleep in bed with me. You know, I can't be in a relationship. I can't, like, you know, it's like, well, those are things that are really important, you know.

44:33If you're in a relationship and you have good social connections, it's probably one of the things that impacts longevity the most. So I wouldn't miss on that one. You know, one of the things he's famously done is receive transfusions from his son and offered transfusions, you know, the whole young blood experiment workout there. Thoughts on that? Well, this is really, you know, kind of an extrapolation of research that was done on mice called parabiosis where they basically wired up the old mice and the young mice circulation to see what would happen. and they found that the old mice became young.

45:13Now they weren't sure. And the young mice became old. Oh, right. And so they weren't sure what it was. So they actually followed up on some of these studies and they actually did a plasmix change where they basically did a filtering of the old mouse blood. So instead of just getting young, well they just took out all the old plasma which has all the inflammatory molecules, damage, proteins, things that are kind of accelerating aging and then just removed them and it had the same benefit. No, this is not a good thing. I want to make this very clear, the just taking out the old plasma and putting in instead lbumin and saline, which is the fluid segment of the plasma, had the adjuvative effect of a plasma exchange.

45:59Yeah, fast. Yeah, it's fast. And they've done some interesting studies like that are on humans and Alzheimer's patients and seem remarkable results and improvements to their cognition and activities of daily living. And by the way, there's no drug that can do with the plasma of dust. I mean, it's quite amazing that we're seeing these sort of level of results that are in a pretty advanced disease. Dr. Ziproff. Dr. Ziproff, I guess, has the protocols there. And at Fountain, we've just installed this therapeutic plasma exchange technology so our members can go and and start doing that. Yeah. I've done it.

46:34You've done it as well. How often do you recommend doing it? Well, I don't think we know the frequency yet, but I probably would like to do it every quarter. I think there's a sort of a tune up. It's like an oral filter change, right? And I actually, one time I did it, if you feel good, you know, I say if you don't have a headache and aspirin doesn't do much. So you know, might do something subclinically or subperceptually, but it's not going to affect you, right? So I've had plasma exchange when I feel fine. I definitely feel a boost of energy and well -being and more subjective things. But once I had COVID and I was really sick and it was the worst COVID I'd had, I had like three times.

47:12And I developed arthritis after. My hands swelled up, I had severe fatigue, I was just really incapacitated. And I was worried. And I ended up going having positive freesus and literally within hours, my swelling went away in my hand, my joints became normal the next morning, I felt like a million bucks. And I was like, wow, there's something to this, you know, because we use it in medicine already. We use it for people with autoimmune diseases with inflammatory diseases, when they're allergic diseases, with gay and baracin syndrome, with vaccine injury. So it's used a lot for people who have...

47:44And I'm by the way, I've seen people with COVID vaccine injury and I'm sending them replacement reasons and they do remarkably well. So it takes out all the inflammatory guck basically in your system. Got this medical word, right? Peter Guck. in kind of a song, yes we learned about that. So a lot of people have desired to go get stem cells after reading life force. And of course, the United States stem cell from placental stem cells or cord stem cells, allogenic from somebody else is not legal today. And what you need to do is get stem cells from your own bone marrow, your own fat, and you can concentrate them and give them back to yourself.

48:30Or you can go down to Costa Rica, RMI is down there, or Mexico. There's a number of different locations south of the border. You can go and get stem cells. What's your thinking today on stem cells? Well, full disclosure. I'm going down in nine days to RMI for a full stem cell treatment. So what I'm doing is IV stem cells. I'm doing orthopedic stem cells in my back and my knee. I jumped off a golf cart trying to save my girlfriend. She fell off and banged her head and I twisted my knee and got a little minuscule thing. I'm doing my knee. I'm going to do the sexual enhancement one because I'm 64, why not?

49:09And there's a skin rejuvenation and sort of just do the whole thing. And I'll give you a report afterwards. But I've done systemic stem cells, I think three times. I've done once in my knee for a knee injury. And I found it incredibly helpful. I think it felt a visceral change. I did. Functional change. Yeah, I definitely felt overall more energy, more clarity, improvement on my overall, you know, fitness. So I did notice certain things. Now they're subjective. I didn't have any objective metrics. And I'm going to do this again. I'm going to recheck my biological age after. So I've been tracking it and I'm getting some biomarkers done before and after.

49:47I'm curious about it. But I think, you know, we definitely need more data. I'm like you, Peter. I'm definitely on the bleeding edge of things, and I wouldn't recommend things that I'm doing to myself to my patients sometimes. But I'm willing to take one for the team. Chief Gallipit. Yeah. Yeah. So I think I study it. I think about it. And it sounds, they're scientific basis. If the wrists are low and something that's I can afford, I'll do it. And that's kind of how I play the game. But I think it's really about your wrist tolerance and I think what we need is a large infusion of capital into research and clinical trials using stem cells from everything from you know longevity to autoimmune diseases to You know or the pita issues.

50:34I mean we just we just have so many applications for these and I think we're unfortunately just so behind on this Yeah, no, it's it is unfortunate. It's not something that the FDA has the proper guidelines to regulate yet and so it is sort of just kept in the don't do it category. We are standing up at Fountain under an investigation you drug protocol, Placental Drive STEM cells, the other area that we're standing up with our sister company cellularary that Bob who is my dear friend is natural killer cell supplementation. So, and people should know, you know, natural killer cells are your innate immune system that detects cancer, detects senile cells, detects infected cells.

51:24And as we age, our body is pungent. Right, they look exactly. As we age, our immune system becomes, you know, dysfunctional, dysregulated. And so the results we've seen early on with natural killer cells, where you can give it as an exogenous source, placental derived source, looks super promising. So I think that's going to be another IND where we give people natural killer cells to help address building up of senescent cells in the body. Yeah, I've done that too. I've done it actually for my own cells. I dropped 20 miles of blood, then into a lab that was cultured, had to go to a different country to do it.

52:11But basically I did the infusion of my own natural killer cells as well. So, you know, I think it's hard to kind of say what these things do and again, this is sort of experimental, but I think that these things are all things that need to be more rigorously studied and that there is There is data, it's just slow and plotting, and I think we need to put capital into this because it can help people with so many different conditions. Hey everyone, I want to take a quick break from this episode to tell you about a health product that I love and that I use every day. In fact, I use it twice a day.

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54:04Yeah, I mean we start co -pini is you know whenever I have a venture fund bold capital I'm actually in their offices right now and And I tell people, if you've got a, we're now probably two thirds biotech health tech. I say, if you've got a company that addresses sarcopenia, I want to hear about it. Right? I think it's one of the biggest challenges we have, the loss of functional muscle tissue and muscle strength as we grow old. You know the numbers, even better than I, if you fall and fracture your hip, there's a damn good chance, you're not going to make it out of the hospital. And so having the ability to regain or maintain muscle mass in your 70s, 80s, 90s is super critical.

54:55What do you do? What do you think about, besides a CRISPR gene edit? What do you recommend for somebody? What's your protocol for maintaining and growing muscle mass? Well, you know, I think I've doubled down on this. I've got older and essentially I focused on a regular string training routine three or four, sometimes five times a week with bands and weights if I have them available. I then focus on my protein intake, which is basically a gram of protein per pound. For me, that's about 175 to 180 grams. So that's what I do as well. And then I make sure that I, And this is really important to understand for people is that people are intermittent fasting.

55:38Well, okay, you probably should not eat for 12 hours between dinner and breakfast. That's just called breakfast. You know, like dinner at six, you're getting breakfast at six. It's not exactly fasting, right? If you dinner at eight, you need breakfast at eight. Maybe 14 hours. But when you're fasted, and it's important, I think, to do at least a 12 -hour overnight fast. The first meal really matters because it's not just the fasting that it's important that induces activation of amtore or inhibition of amtore and autophagy or self -cleaning like yourself cleaning up. It's the first meal that you have after you do that that's critical because that first meal determines what happens next and what happens next if you do it right meaning right being having 40 to 50 grams of protein.

56:30When you do that, then it activates and tore, but it also does it in a way that synthesizes muscle protein or muscle protein synthesis and it activates your stem cells. It activates all these longevity pathways. So it's got a sort of kind of a dual benefit. So it's both the feeding, fasting, and the feeding that matter. And the feeding has to be right. So for example this morning, I woke up early, I was kind of up early. I did some meditation and my journal for a bit. Then I went for about an hour and a half. A mountain behind my house came back, did a 30 minute rigorous band work out, did some stretching and then took a quick steam and an ice bath.

57:10Then I had my shake and my healthy aging shake and I'm happy to give you the recipe. It's in my book actually, the young forever and you can check it out. but essentially I take goat way and way protein is more well tolerated by my most people and some of the dairy is a little hard. It's regenerally raised goat way and it's about 40, 50 grams. I put in myto pure, which is uralithin A. I use myto pure as well, yeah. I use a thousand milligrams and uralithin A, the date on this is really impressive. It induces mitochondrial synthesis, myocondropogenesis induces mytoffigy, improves, It reduces sarcopenia and improves muscle synthesis as well as also reducing inflammation.

57:54And many other really impressive things. I also add in five grams of creatine to out muscle building. And I put a bunch of other stuff in there, which isn't necessarily for muscle building, but I'll put in a dapaginic mushrooms. I'll put in my gut food product, which essentially has pre - and probiotics and polyphenols. What else I put in there? I sometimes put in other other immunoglobulins from my gut and gut healing, probiotics. And so that's kind of my morning shake. And I'll put in some almond milk or maybe macadamia milk and some frozen berries. And that's basically my shake. And I don't have it.

58:30So it's not sweet. It doesn't have any sugar. And the berries give it a nice flavor and make it like a milkshake. I love it. That is so close to it. Do you? I've enjoyed Kachava as well as a protein drink. Yeah, the thing that's important is make sure, you know, plant -based proteins can be great, but you have to make sure that they're the right, um, they should have amino acids. And as you get older, you get anabolic resistance, meaning it's harder to build muscle. And the great limiting amino acid for activating amtore, which builds muscle, is losing. So if you don't have 2 .5 grams of losing in a serving of protein that you're having, you're not actually switching on the switch to build the muscle.

59:14So you can add loosey, you can add, you know, you can actually add a scoop of branch chanemeno acids or you can take something called amino acid complex by Thorn. I don't have any relation with them or any financial thing with them at all. But this has been well studied. It was actually a product that they bought from a European company that was used to treat sarcopenium in elderly. And it's basically an amino acid complex that has high levels of loosey. and so you can throw that on your shake if you want. But I would be careful to make sure you look at the amino acid composition and at least has two and a half grams.

59:47And goat wave versus grass -fed beef? Well, you have, you know, the thing is, it's grass -fed, grass -finished, okay. That's fine, but what kind of cow is it? Is it an A2 cow or is an A1 cow? So A2 casing is less inflammatory. It's like gurzy, gurzy, and jersey cows and other heirloom cows. Or as most cows in America are hosting cows and they're all A1 casing, which is super inflammatory. It creates a lot of risk issues that I'm concerned about. And most of the way it doesn't have that much casing, it'll have a little. And I think I notice, for example, when I have, because I'm sensitive to dairy, it's one of the foods that I'm just sensitive to.

1:00:23If I have... I do not eat dairy. If I have, like, way protein, like somewhere I'll be somewhere and I just want to think I'll have a way protein, almost my nose gets all congested, and I'm flemmy, and if I do a podcast, it's terrible. But if I have the go away, I don't have any of that. So I know there's something going on where it's triggering some immune and flammatory response when I have regular way. You said 12 hours, you should fast these 12 hours. I am curious your views on intermittent fasting because there's so much conversation around 18 hours, off, you know, six hours on, you know, 20 hours off, four hours on, and you know, I was reading that the studies actually don't show that that makes a difference, and what really matters is your total caloric intake.

1:01:20Sure. Can you speak to that? Yeah, for sure. Well, it does give you a little bit time more for autophagy, and I think having at least 12 hours is minimum. And that's not really a fast, it's just normal. You shouldn't eat before bad, and you can eat when you wake up. It's basically, in America, we just keep eating until we have dinner, then we have to dinner snacks, then we have a snack before bad. We have a second dinner. That's terrible for you. It's really bad. It'll make you gain weight. Basically, I call it the suma wrestler diet. It's what I wrote about in one of my first books called Ultra Metabolism.

1:01:53How do the suma wrestlers gain so much weight? They're normal little Japanese guys. Well, they basically feed him in enormous calorie dense food, and then they make them go take a nap. And then they wake him up and they do exercise. And they have another huge meal and then they take another nap. So basically, they go to sleep. So it's basically you're eating on a full stomach is the way they gain weight. But I think intermittent fasting can be challenging because if you do it, you can lose muscle. And then you end up in kind of a counterproductive state. So I think it's really individual. If you're very overweight and you want to use it as a strategy to drop a bunch of weight I think it's great.

1:02:29I think if you're for someone like you know you and I who are mostly met about the optimized I think extended extended fasting Probably is not a great idea. I mean because the reason I the reason I stopped as well is because I'm trying to You can't load all of your protein at one sitting Your body is not going to absorb it and so I like to spread you know my 150 grams including a breakfast when I, because I work out first thing in the morning. So it helps me make sure I get protein, breakfast lunch, and dinner. I'm curious, total calories. What's your view on caloric intake? I think it's really important.

1:03:10I think we, we, we, excess calories are not good. And how much do you suggest a person eat? How much do you eat? It depends, right? So it depends on your metabolic engine, right? If someone has been on an ozampic and you've lost all this muscle and you're 180 pounds like me, you're probably gonna need far less calories than I do, because my VO2 max is high, I have high muscle mass, I have very low body fat, so I need a lot of calories. I need like almost 3 ,000 calories a day. But if you are someone who's not as active, if you're someone who's not metabolically tuned up, then you need less calories.

1:03:49So it really depends on your body type. And you can do measurements of your basal metabolic rate with various kinds of devices now. You can do it in a lab where they measure oxygen and carbon dioxide exchange. We used to do that when I worked in Kenya Ranch. And you can see, you know, it's usually basically, the way to figure it out is 10 times your body weight in calories. So if you're 180 pounds like me, my basal metabolic rate is 1800 calories. And then for your activities of daily living, you usually add on another 30%. So 30 % on top of that would be like 2400 calories. So that's basically my basic needs.

1:04:30Now, if I'm going for a five hour bike ride, or I'm climbing up the Everest Base Camp, where I was like I did this summer and was hiking 10 miles and 14 ,000 feet straight up, I might need more. So it depends on what you're doing. but that's basically how you figure it out. And by the way, calories as a way of thinking about looking at your food just is kind of a hopeless endeavor. If you take the top nutritional scientists who study calories and you tell them, okay, I want you to determine the calorie count of the food you ate without actually measuring it and weighing it in everything, they won't be able to do it.

1:05:10And if you're off by 100 calories a day, like just 100 calories a day, which is not very much, it's got bite of food, you're gonna gain like 20 pounds in a year, right? So, you know, what you have to understand is it's really about regulating your metabolic system so that your brain chemistry, your hormones, and your metabolism are all working in synergy so that you're going to self -regulate and do it in a way that your body is smart knows what to do because if you try to count calories, it's kind of forget it. A question from my Twitter audience here is what real -time metrics do you look at to track longevity?

1:05:51And you know, it's interesting. I wish there were good metrics. I mean, true age, as a, you know, your methylation clock, interesting. And since it's the only real thing, I think there is out there, I measure that, but I measure percent fat and muscle mass and things like that. What do you measure? Well, the more to think of like what are the risk factors and then what are the actual measurements in biological age? And I'll send you a paper after we get off that kind of looks at all the different biological age clocks. And there's a number of them. And there's a number of inferential ones. For example, a moron leaving is, you know, used a number of different epigenetic markers than for example the Horvath Clock, which is more or less what's used for true age.

1:06:37And they vary minute to minute day to day in the same person. And they can vary decade to decade by different tests, even with the same person and the same time. So she's calculated based on some simple blood biomarkers, whether it's Albieman, Red Cell Distribution of Whits, CRP, glucose, Alcphosph, which a lot of markers that don't exactly make sense to me for a biological age, but apparently it's pretty reliably calculated to correlate with a lot of the epigenetic marks. So it's sort of a, it's sort of an, you know, uses large data sets to come up with a kind of a surrogate way of measuring these epigenetic marks using regular blood tests.

1:07:20And I think it's interesting. But the question is, what do you do with those? Well, you have to find one, or you can use multiple, and then change your lifestyle or habits or supplements and then check it again as a way of sort of being your own control. But the real things I look at are blood biomarkers, imaging biomarkers to see what's really going on in the body. And from a functional medicine perspective, I'm actually giving a talk on Friday at the Buck Institute of Aging on longevity diagnostics. And it's really, but one of the things we should be looking at and from a functional medicine perspective, I think about how do we assess health, not just what we're looking for disease.

1:07:57And I do that too, but I do the gallery screen to look for cancer by markers and look at biopsy or I'll do the clearly hard scan to look at a throstorotic plaque with a softer, hard plaque and that's all looking for actual disease. But I'm also looking for where the trajectory of people are from wellness to illness, right? It's not like an honor off phenomena. It's a continuum of shifts and change in your biological systems. So we look at your microbiome and your gut and the health of that. We look at the various immune biomarkers. We look at your mitochondrial function. We look at detoxification and toxic load.

1:08:39We look at the health of your vascular and lymphatic system, your communication networks from hormones, you know, transmitters to peptides to cytokines. And we look at your structural system and there's various biomarkers you can look at all those. And then we look at the fundamental things like nutritional status. You know, we look at muscle mass and fat mass. We look at VO2 max testing. We look at inflammatory markers. And so we can get a real sense of what's going on in the body. And I co -founded a company called Function Health, which gives you access to over 110 biomarkers for less than 500 bucks that you can get checked twice a year.

1:09:16It's a membership model. And it's amazing people who have found we had over 20 ,000 people go through. We've had over a million biomarkers tested. And the things we're finding are just shocking because this is a health -forward population and we're seeing you know 95 % with the part of the all particle number problems 89 % with small LDL We're seeing 51 % with high APO B which is a big risk factor for heart disease We're seeing 30 % with high A and A, which is an autoimmune marker 46 % with high CRP It's amazing like 20 % with severe body deficiency. It's like amazing, right? So if you don't look, you don't see it.

1:09:51And by the way, functional medicine, what function health is doing, what Fountain is doing, both of them based on functional medicine, is root cause, it is nothing I ever learned about in medical school, but it is the most important basis for me for choosing a position. Well, I mean, they're the only ones thinking about the network effect of everything that's happening in your body. I mean, the body is a network. And when you go to the doctor, they're focused on a reductionist disease -based model. And so you're such a super specialist. And it's amazing to me how limited training is. When you're an X, Y or Z specialist, you really have no clue about anything else.

1:10:36And it's just like, I'm like, wow, well, the body's a system. So how do you treat one thing without thinking of everything? I just can't do that. My brain doesn't work that way. I see everything together. I'm like, okay, well here's the hierarchy of problems. Here's the hierarchy of solutions. Let's get going. You know, well buddy, listen, first of all, I take great great joy and confidence in knowing that our diet, our sleep plan, our exercise plan, our supplement plan, our med plan is very similar. It's very similar. I love that. I love that. And I'm also excited you're moving to LA. Yeah, third when you when you get here open for a sunrise walk on the beach here.

1:11:16All right down Awesome awesome. Well listen pal. Thank you so much For for joining me on moonshots again, and as always grateful for you in my life I mean too, and thanks for what you're doing Peter just to make the world a better place. You're a big force for good Thank you buddy be well I want to take a moment to tell you about a bunion 360 my year -round leadership mastermind for people who want to go big great wealth and impact the world. It's also singularity universities' highest level program. A key focus of abundance 360 is helping my members develop their massive transformative purpose, or MTP, and also to define and execute on their moonshots.

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