Raoul Pal: Unf*ck your Health and Longevity with Bill Kapp, MD

26:17And now we're now for the first time starting to use generative AI on that data set. We believe we probably have compiled the largest asymptomatic data set out there, meaning people who don't have any symptoms but have disease. And so what we're in the process of doing now using some of the new generative AI tools is actually training our AI on our own proprietary data set. Because the large language models are great and there's a lot of foundational models, but they have to be trained. And so the reality is it's our physicians who are functional medicine, root cause analysis trained, who are helping us to train this AI.

26:58And where does that lead us? What that means in the future is not that doctors are going to be eliminated. I don't believe doctors will be eliminated for a while because doctors have to, number one, train the data sets. And then people still, you know, I always joke with my friends in the U.S. My friends here in the U.S., the attorneys are going to keep the physicians working, probably because we haven't got, because there's just too much liability involved in letting the AI provide all your medical care. We haven't gotten rid of pilots yet, even though the jumbo jets can pretty much fly themselves.

27:30So I'm not so sure we're quite ready to get rid of physicians, but it is very clear that your doctor who is not using AI will be replaced because he's just not going to be able to manage the massive amount of information. But what we get excited is the opportunity when your AI could read your data set and start to make recommendations for you as an individual. The early applications for it that I really like are the ability to take a complicated medical document and then translate it into layman's terms. And that can be done with AI. So for now, instead of your body being a black box and the doctor giving you essentially what is a Greek manuscript written in medical terms, you can now find out what's going on inside your own body.

28:13So I think that's very important. I think where we really see healthcare going, and I think the ultimate logical progression is healthcare will go to your home at some point fairly quickly, meaning that air quality, water quality, sleep quality, your home will become a wearable, meaning you'll have sensor technology in your home. You won't have to wear an R ring or an Apple watch. It'll just collect the data. And we have that technology now, and that will really populate your own personal data cloud. And over time, your lifestyle data will be married with your healthcare data. And then you can see the overlap.

28:48And now you start to really see, you know what, I slept last night, my cortisol levels are much lower if I slept well. Or you can start to see changes in behavior around dietary and exercise and muscle mass making impact on biomarkers that we know are helpful for you to determine what's going on in your body. So I think moving healthcare from the four walls of the doctor's office and the purvey of only doctors and nurses to giving you enough information about your body that you can start to make real substantive change and be able to track it over time is going to be the real change in healthcare.

29:24And that's where people get excited about getting their data back. We're going to take another quick break to hear a word from our partners. We'll be right back with more of the day's top analysis on the Real Vision Daily Briefing.

29:39Well, also, it goes back to the conversation we had at the beginning. It becomes behaviorally easier if you're getting real-time data as opposed to periodic data when you're not feeling good or you happen to do your annual or every two-year health checkup, which is a snapshot. But this, as you say, you can see what really affects you in real time. Yeah. So, you know, so we've seen the continuous blood glucose monitors, right? So up until just recently, matter of fact, now you can buy them at the grocery store. You used to not be able to buy them without a prescription. So now they're going to be available for the first time.

30:12But what we know is behavioral change comes when you have a closed feedback loop in a relatively short period of time. That's what people like video games. They get immediate feedback. And that immediate feedback makes a big difference in behavioral change. but what we can do with the cgm because we're measuring your blood sugar every 15 at 15 minute intervals or 10 minute intervals you can see what happens when you had that glass of red wine or you ate that donut i mean and all of a sudden now you get immediate feedback right so now you start to see the behavioral change start to occur and all of that sensor technology is getting cheaper and cheaper and cheaper it's going to be embedded whether you wear use a i don't personally believe people are going to do implantables i know some people say they will i'm not so sure that most Most people are ready to have their skin cut open to stick a probe in.

30:59But I will tell you that the technology we're seeing right now is going to be much, much easier to access. And what we're working on in several projects now is embedding Fountain Life into residential communities where it becomes paid for through your HOA. And so this becomes like your homeowner's fee actually covers the cost of your preventive services. And the idea is it's in your home. And once you're in your home, now we can start to help you with nutritional guidelines. We can help you deliver the right food that you may need for your microbiome. We can deliver the right exercise program for you that it fits your genetics.

31:33I mean, you may be somebody who's a slow fast or a fast switch muscle fiber person. You might be somebody that is an endurance athlete. You can look at all that with your genetics and optimize the type of exercise program you really need. And really, the biggest thing we have seen in the last couple of years, and we're excited we just started doing this at Fountain, is measuring your mitochondrial health. I was going to ask about both the mitochondrial health and also microbiome, which is two areas that are kind of under-discussed, but seem of crucial importance. Those are probably the two most highly under-penetrated areas of medicine in terms of knowledge base.

32:15But secondarily, the ones that have the highest impact. And one of those, obviously, let's talk about microbiome first. So on average, you have about 40 trillion cells in your body, but you have about 10 times as many bacteria in your gut. And so when you realize that you've got all these commensal bacterias that are living with you that have been put there evolutionarily and have been part of your evolutionary microbiome for years, it turns out they have an immense impact on your health. And we don't really, up until recently, most people in medicine didn't even acknowledge the existence of the microbiome.

32:49But we do know today that it has huge impacts on not only mental dementia, heart disease, inflammatory conditions. I mean, it is not uncommon anymore inside the functional medicine community to have somebody who comes in who's got Crohn's disease. and they can actually be taken off of their Humira or whatever their immunosuppressive drug is. And with a program to restore normal gut microbiome function can actually be off all of their medications. Okay, so that's not taught in medical school and it's not popular in the pharmaceutical business. But I could tell you from going from a$60 ,000 a year drug to a$12 ,000 a year program that keeps you off of a drug that may in the long run cause an increased risk for cancer and all the other complications from those drugs.

33:39That is a classic case of microbiome. But the point is that we can now detect what is in your gut, healthy bacteria versus bad bacteria, and we can now start to change that and give you a different program so that you get a healthy gut bacteria. It feels like AI is going to be a big help there because it's obviously a very complicated space of what's in your gut. It is. And we work with some of the top people in the field. One of the friends of the company is a guy named Dr. Leo Brady, and he's got a company out now called Jonah, which is just getting started. And Jonah is a fantastic AI company that is actually looking at all of your microbiome and how does your diet affect that?

34:19And then, you know, this is kind of where we kind of get back to the basics, right? We get back to, you know, it's interesting, you know, you look at ancient cultures and what they've done over the years, and you look at turmeric and you look at curcumin and you look at, you know, the high fiber, the vegetarian, you know, based diets. It's been around for thousands of years as preventive medicine. And the reason it's been around is it works. It works because it works because they've had a lot of years of trial and error. Okay. And so I think that helps. But I think what's nice about it is now we're seeing the science catch up to, you know, what has been known historically for years.

34:55So I think all of that is super important. But the impact between the microbiome and dementia is really a very, very strong association. And by improving somebody's microbiome, you can often improve their cognitive function significantly. And we just don't focus on it. Once again, this is not an area of medicine that we focus on. And so I think that's part of it. And we measure all of that and treat all of that. The second part of this is mitochondrial function. And so mitochondrial function is probably the basis of most disease. We just don't necessarily think about it. So when you think about the mitochondria, which are the power plants of the cell, and when we look at every major chronic disease condition, it involves some form of mitochondrial dysfunction.

35:43And particularly when you look at cancer is another form of mitochondrial dysfunction. And so now for the first time, we can kind of measure mitochondrial dysfunction. and you can restore mitochondrial dysfunction. And so the most common way to do that is with all a lactic acid test. Some people would do a VO2 test to see what your zone two training heart rate is. And now the data is very clear. If you can train at zone two for 50 minutes, three to five times a week, you can actually restore mitochondrial function. And that's where the benefit of exercise comes in. You know, we talk about exercise for cardiovascular health.

36:17We talk about it for all of this, but it has an immense effect on every facet of your body, everything from cognitive function to microbiome function to lowering inflammatory levels. But what it does, all of that through mitigating mitochondrial dysfunction. And so you can improve the number of mitochondria you have per cell. You can improve the quality of the mitochondria you have per cell. And we know that people who even have had cancer and have recovered from cancer when put on an aggressive mitochondrial restoration program don't usually get much of a recurrence at all. And Dr. Messier has shown that in her work.

36:52So I think all of this is understanding what is the root cause for whatever dysfunction you have, not giving you a symptom suppressive medication, but let's dig a little deeper and find out exactly why you have that condition in the first place. Yeah. And this symptom suppressant medication, I mean, that is the entire system. mainly 90 90 percent of medications are symptom suppressive so so when you look at that and not my not our work but dr eric verdin uh will tell you from the buck institute he will tell you that fda approved medications when you really look that look at them uh they're only really effective at about 25 of the population and it has to do with how the studies are conducted and who has been eliminated from the studies and then if you actually look at most of our studies in the u.s they tend to be in white males.

37:41We don't have a boners of females in the studies, and we don't have a very good representation of minorities in the studies and people of color. And by the way, the United States is the most genetically heterogeneous country on the planet, maybe with the exception of the UK. So how are we possibly making these generic recommendations? We know that a lot of this flies in the face of common logic. And I just would tell you that, you know, as we move forward, and the reason we started the company was to harness this technology to be able to change the trajectory of healthcare. Because if we don't do that, we won't be able to afford, or we won't like, I can guarantee you the result that will be, or the decisions will be forced to make.

38:29Last year in the United States, we spent about$300 billion on memory care facilities alone. meaning that and by the way if you're a male and you're put in memory care your life expectancy is about 13 months wow yeah i'd say you know we we first of all our elderly deserve better number one and number two we're expecting that number of people needing memory care to increase by fivefold in the next 30 years and that is because people have dementia because they're living longer. But the reality is we know with brain scans and AI overlays, we can tell you, plus your genetics, we can tell you what your risks are and show you a pathway to hopefully not ever develop that in the first place, even if you have bad genetics, because genes are not destiny and everybody thinks they are.

39:16But there are a lot of people that, you know, live a full life without ever, you know, they have two bad genes for Alzheimer's. Yeah, genes are a probability, not a certainty, right? That's absolutely right. And we know this with all the epigenetic modifications that we can see, and you can see this in David Sinclair's work and George Church's work at Harvard, you can modify how gene expression happens. It's this idea of genetic plasticity that we don't really think about very much. But the human body is a very plastic structure in terms of its ability to change. Neuroplasticity, genomic plasticity, biologic plasticity, all of these are things that can be changed, but you just need a different plan.

39:53And the current plan that we have in the US is just wait until you break and then we'll fix you. And we never really fix you. We just patch you until you have another recurrence. So it's a little bit of an arcane situation. What do you think of the kind of movement, the David Sinclair movement and Peter Attire? And there's a whole bunch of people who are approaching this in different ways. And some of them are like, just take preventative anti-inflammation stuff or whatever it may be, whether it's metformin or whether it's NMM or whatever. How do you think about that? Is that an approach or is that a bit of a blunt tool as well, really?

40:30I think all of it is relevant. I think the real question is, you know, and, you know, what we're about at Fountain is giving you the most comprehensive deep dive into your health as you can get. And then figuring out what are the parts of your health that we want to work on? And so we come at this a little differently in that we do a very deep dive baseline. We will determine what's going on, and then we prescribe what you need specifically. There's nothing wrong with metformin, but I will tell you there are some people that cannot tolerate metformin. If you do metformin, it's hard to weight train.

41:09It's hard to do cardiovascular exercise. I mean, there are, once again, that is a, that's a tool that people are using in a mass batch, you know, for the mass population, looking for a, there are 12 hallmarks of aging, 12 pathways of aging that we're aware of. So the likelihood that we'll find one solution that hits all 12 hallmarks of aging is probably unlikely. But does it mean that they don't work? I think they probably do in certain percentages of the population. Certainly fasting, intermittent fasting, nothing wrong with intermittent fasting. Once again, how many cultures have been doing fasting for thousands of years?

41:53Thousands of years. Not new, right? It rediscovered recently, right? In an era of food abundance, we rediscover these things over and over again. But I think that I think there are lots of opportunities for and I look, I applaud everybody in the field that's looking at all of these pathways because we will get to a point fairly quickly. I think in the next 10 to 15 years where we will have some significant interventions and we've seen some amazing gene writing technologies that are happening at Arbort and out on the West Coast to be able to start to change the trajectory of healthy aging. but what we know today with what we know today and these aren't my words these are dr verdant's word from the buck institute eric will tell you with what we know today you should be able to make 98 healthy with what we know today the problem is it's not a lack of knowledge it's just an unequal distribution of that knowledge what is the current health span as opposed to lifespan you think uh if you with what we know today you can have a healthy lifespan in 98 we know that today what is it currently the actual it's probably closer to you spend the last decade of your life in decline essentially seven so 70 is your probably 70 and then you start to see the gradual decline and that's what we do and what do we do at your doctor's office we manage that decline we don't like your doctor's not looking at you saying hey let's optimize your health Let's check your microbiome.

43:21Let's get your muscle mass up. By the way, if we get your muscle mass up, you're going to improve your cognitive function. You know, I mean, these things are not taught. And so what we do is we tend to give you that symptom suppressive drug. And the problem is it's not the doctor's intent is wrong. It's just they've been given the wrong tools or haven't been trained in any of the latest tools that are available. So let's get specific for somebody coming in to Fountain Life. how does it work because i've been meaning to do this myself so i'm very interested what's one thing you need to overcome is people are going to come in with fear because they know you guys know what you're doing and you will find anything that's there and it's going to sound scary but so how do you first you know somebody's looking at this that they're thinking oh my god they're going to find they're going to die tomorrow how do you get over that first hurdle very very common a lot of people are very concerned.

44:15And I understand that. We understand the trepidation to taking a look. But the reality is I tell people you would rather find out early than find out late. Yeah, of course. So it is intuitively obvious. But what we do is our setting is more like a spa than a medical facility. It's a blend of a medical facility and a spa. It takes about a half a day, five to six hours to go through the entire process. people come in either in the morning or the afternoon. They're usually fasting. We draw all the necessary bloods and then we start you into the testing process. So we're going to look at your cardiac scan.

44:49We're going to look at, we're going to do a lung scan on you as well. We do a combination of imaging, whole body imaging, AI overlays for your brain, your body, body composition. So we're going to do a lot of imaging. We're also going to do baseline DEXA scan, things of that nature. And then we're going to start to work on some blood samples. We're going to look at your genomics blood samples. We're going to look at microbiome. We're going to look at toxicology. I mean, toxicology is a huge problem right now. And people are unaware because everybody says, go eat fish. And so they go eat fish and they eat tuna and they eat swordfish.

45:23And they find out they have mercury, right? Or they have arsenic. Or they live near a chemical plant. They're unaware of, right? Geomedicine is a big part of this. Where do you live? What's the water quality in your area? You may not know these things, right? And so we were going to check you for toxicology. Then after we do a baseline of all of those, we're going to do some other cognitive tests on you. We'd like to get a baseline cognitive test on you. We're going to check your grip strength because there's a high correlation with grip strength and longevity. We also do a litany of other tests, olfactory tests.

45:56We check you for sleep apnea, which is a huge contributor to heart disease. There's lots of these things that we're going to do, but more importantly with our people who have our Apex membership, which is our most common membership, they get a full year of follow-up with not a doctor, but a care team. Yeah, because this is not a one-off thing. It's a membership, right? You're there to be part of something to help you in your journey through life, right? And part of that is also, we really think of this as a lifelong, long-life membership. And the goal is to have access to the latest technology as it comes out, under one roof so that you can do this on your own.

46:35And some people do, they're biohackers and they go from Perduvo to go get a scan here, to go get a scan here, but then they have all their results. And, you know, if you take your average Perduvo scan, which is amazing, and those guys are doing a great job, but if you take that average scan, your full body MR, and you take it to your average family doctor, they really don't know what to do with it. Right. So it's a little bit like taking, you know, a Greek manuscript to an English professor, right? I mean, you know, I mean, who's not trained in the classics. So I think that's part of the problem because they really don't know what to do with the data.

47:09But, you know, our teams are trained and obviously in all of that. And then we're going to look and then over a course of a couple of weeks, you're going to get a full comprehensive readout of all of your test results. And then a plan on, you know, OK, so first of all, what are your goals? Because we start with what your goals are personally. and once we rule you out for heart disease and cancer and the things you're going to be really concerned about and aneurysm things of this nature uh then um then it's a question of how do we optimize your health what do you want to do you know what what are your goals personally and then what can we do to optimize every facet of your life so that you can live as robust a life as you possibly can and once again like peter says you want to intercept this technology that's coming which is going to be here i think much sooner than most people think in terms of being able to do healthy life extension.

47:58Now that is not going to reverse every bit of bad decisions we've made up until then. But I think, you know, for people who take a proactive approach to their health and want a better, deeper dive into their health, they'll be able to intercept this technology that's coming. And are you finding that people coming in are still predominantly older people? You know, somebody like me who's in mid fifties is now starting to think about this, or are you starting get younger people who are starting to think okay actually if i can do this earlier it's going to pay huge dividends yeah so i think they're too so once again that's that generational divide i would tell you our average client's 50 uh which is pretty normal makes sense yeah yeah people as young as 18 okay uh and and as old as you know uh i think the oldest client we've had is 85.

48:44and and part of that is also the understanding is that it doesn't matter what age you start because of the genetic and the biologic plasticity that you possess, you can make a change in as little as six months with almost anything that's going on in your body. So I think you can certainly improve a lot of different things, certainly muscle mass and things of this nature. But I think what we're finding now is as we move a little past the baby boomer generation into the Gen X and the millennials, they want the data and they want their data right now. I mean, and that's the important part. The millennials and the Gen Xers, they want their data and they want to know what's going on.

49:21And so for them, they don't really see a downside to doing any of the testing. Our program's not inexpensive right now, but what we're in the process of doing is working to find ways to democratize access to this. And that's really what we get excited about. And so ongoing, so I've had my test back, I've had the general guidance, then what happens over the rest of the year or few years? How do I then use the services of this incredible array of technology and doctors and brains and stuff. So anytime you're, once you're a Fountain member, you can go to any Fountain Center for any of the add-on testing that you may want to do throughout the course of a year.

49:59We're going to continue to do blood testing with you remotely. We're going to continue to, you know, send different test kits to you periodically, things that we want to work on us. And we will continue to tweak your program, you know, depending on what your blood work is showing us and what, you know, our questionnaires that we're going to be sending to you will give us more information. And then, you know, you may be somebody who wants to go in and have one of the more advanced treatments that we have. You know, one of the big issues right now is plastics and microplastics in the environment.

50:28And everybody's concerned about that. And there was just a study that was published in Italy that they found microplastics in the plaque of the arteries of people that they were biopsying, right? So 57 % of the people that had actually had microplastics in the plaque, in the artery plaque, right? So as we know that we've, you know, pretty much contaminated a lot of the oceans today. How do you start to do that? Well, you can actually get rid of that through therapeutic plasma exchange, their TPE. And that is a way, you know, we've been doing plasma donations for years, but that is a one way to kind of lower plastic counts in your body.

51:01But there are other things you can do, certainly TPE. There are some regenerative technologies that we offer in our centers where you can have access to some of the latest cellular technology under FDA protocols. And we do this under FDA approved study where you might get NK cell therapy, which is natural killer cell therapy, or you might get stem cell therapy, depending on what we think you may need. But we do those in a few of our centers. But most of our clients, it's a one year, every follow-up, they come back in, they do a download or an upload, I said, once a year. They go the entire process and then almost everything else is done remotely.

51:39So it doesn't require you to physically be at a center to get your ongoing follow-up and we have people that come in from all over the world so we have a lot of european clients that we continue to consult with uh remotely for that so there's there's the remote care as well so there's like the zoom call with the experts and that kind of thing how absolutely and we've been if we find something for you let's say you come through and we find a cancer we're going to make sure you get to the best treatment and we have uh you know depending on our four centers we have one in dallas one in new york one in naples florida here and then one in orlando and we have relationships with some of the top treatment centers so that we'll make sure you get the right care that you need and get expedited.

52:18So for the people who, I mean, there's a whole load of people in Real Vision, I'm sure, are going to be a bit interesting in what you're doing and can afford it, but there's a bunch of people who can't. And you said you're working to democratize that, which is great news. And I know Peter and Tony have been all, everybody's looking to do this. but what are the basic steps people should just do if you would just get somebody in and said listen forget about the testing everything else right now you know the super stuff these are the things you should do what would you what do you recommend yeah so it's not a shameless plug but i will tell you we're going to launch a digital program uh that will be uh launched sometime next month in a beta pilot in dallas uh with uh invited country clubs there are about 480 000 members and that involves four times a year blood draw, follow up with functional medicine physicians, follow up with a health coach to kind of get you started to get started.

53:16And then that would give you access if they felt like your next step would be a whole body MRI. And that overall, that one year, you know, testing that membership is going to be about$3 ,000, a little bit more accessible to the average person. But more importantly, if you needed to get that whole body MRI, you could go to a fountain center if you're close by, or if you wanted to make the travel and you could get your heart checked and you could get your whole body MRI or get a grail test. So those are some things that you could do on a la carte fashion. When people ask me all the time, they say, what is the biggest secret to longevity?

53:51Number one, that one thing that's been correlated the most of anything else with longevity is actually muscle mass. The higher your muscle mass, that cohort of people with the highest quartile of muscle mass lives the longest and is the most disease-free. Because one of the things we have underappreciated, even in the orthopedic community, is how unbelievably regenerative muscle strength training is for your entire body. So people who have early cognitive decline and go into strength training can improve their cognitive function as well. Why in that kind of blue zone analysis, the Mediterranean, I lived in Spain for 10 years, why?

54:27I mean, they don't have muscle mass. Americans generally have more muscle mass from the higher protein diet and they do more gym stuff. I guess a lot of the longevity people probably have stronger muscles because they walk up and down hills and they walk more, but they're not classically like gym people. Right. So when I say muscle mass, I think you have to look at it as a percentage of overall body composition. Okay. So what it is is that they have a very high amount of lean muscle mass, not a bodybuilder. I mean, people think, you know, you go in the gym, it's all about bodybuilding. And certainly that component, I wouldn't say it's the bodybuilders, but it's the people with the highest quartile of muscle are the ones that live the longest.

55:09And that means that in order to maintain your muscle, they have to be active. And so they are in those blue zone areas. And I just was whipped in at a meeting recently. And you look at what everything he's done there and what he's analyzed. And first of all, their diet is really super helpful. Right. And so it's clean air, clean water, diet, sleep, community and exercise. And really, when you look at what they eat, it's not heavily predicated toward meat. I would say animal protein, but there are a lot of proteins and plants and they tend to be fairly heavy on that. Now, I don't know that, you know, they get they probably get on average about point seven grams per pound of lean body weight, which is probably enough.

55:52I don't think you need a gram necessarily, but I think that that's kind of where they live. But I will tell you, I think the biggest impact that the Blue Zones has is because of the heavy plant base of the diet, their microbiome is very healthy. They have a really super healthy microbiome. And so we're kind of back to that original. Right. So I think that that's part of it. I think when you live in a Western society or a high stress society, you know, it's very hard to have and adopt that type of a lifestyle always. But if you are in the right location where in our goal here is to really right size and into, I would say, correct the imbalances in your body.

56:35Because if we can eliminate the toxins and we can eliminate some of these things and get your your own innate ability to recover back to baseline, then that's your best chance. I mean, almost all of aging is a fight between inflammation and regeneration. And if we can keep the inflammatory process low enough, the regenerative process will take care of itself usually. So outside of building muscle mass, what are the other things that everybody should think about? Sleep is enormous. That's the hardest one. People just go, yeah, you should get eight hours sleep. No shit, Sherlock. How are you supposed to do that?

57:09Very hard. There is actually a really good book by Dr. Matt Williams, and it is called Why We Sleep. And we highly recommend it because there are a lot of - It's called Why We Sleep by Dr. Matt Williams. He's a Stanford-trained sleep specialist. And it's a fascinating book. It's very easy to read. But there are some things around sleep hygiene that we just don't think about. And one is make sure you're not in a real high EMF level. And so if there are a lot of electrical components around your bed, you know, you need to really get into a quiet zone before you go to sleep. Turn the lights down, all of that.

57:45I mean, if you're in an area where you can't really do that, you know, blue blockers, things of that nature will help. The second part of that is, you know, which is harder is for some people is really sleep. Alcohol is terrible for sleep. Try to drink alcohol before you go to sleep. You have a decrement of about 10 % of the quality of your sleep with one drink. So getting rid of alcohol, particularly around the peri-bedtime area. The third part of this is getting the temperature of the room down, because you really need the temperature of the room down to be at least about a cent. You'd like it ideally at least one degree below what your body temperature is while you're sleeping at night.

58:23And when I say that body temperature, I mean, you want your overall temperature to be much cooler in the room. So you could do that with chili pads. You can do that with a sleep aid pad. anything to keep the body temperature cooler because that will induce really good sleep what we know about sleep is that when people sleep and once they get into that deep sleep particularly that component of their sleep cycle that's when the brain really rinses itself from toxins and that's why it's so important and it's really hard the other thing is exercise is extremely important maybe not right prior to bed but exercise will also help you in a deeper sleep pattern There are lots of sleep aids out there.

59:02I can't detail them all here, but I would tell you that book is very helpful. And that's the hardest thing for most people to adopt. But once they get into a good sleep hygiene pattern, it just has so many benefits and the help of recharging the brain and cleaning the brain from debris and improving overall outlook. We think that's extremely important. so final one what kind of diets should people think about i know that's a very broad varied topic but give somebody some sort of a general directional true north so do this you're doing all right yeah generally speaking you know we are advocates of uh of a more plant-based diet we don't we're you know i tell people every time i say nobody can be a purist i mean we're all not going to be brian johnson okay brian johnson's you know he's a he's a testament to human perseverance and the willing to try everything, which I think is great.

59:52But most people don't fall in that camp, right? Most people are. And so I tell most of our clients, you know, it's an 80-20 rule. Get about 80 % of it right. Don't stop living, first of all, because, you know, life, if you're miserable, that's a stressor. And so you can't do that. But I do think it's really important on diet to, number one, find out what's your microbiome, if you have a healthy microbiome or not, and, you know, get that tested because that's extremely important. But generally speaking, most humans do better with more plants and less, you know, red meat protein. Not that protein's bad, okay?

1:00:29You need to make sure you get the right quantity of protein. But it's the fiber content in plants. It's the phenol content in plants. It's all of those components that help feed the healthy microbiome. And that's what's important to do. But I think a lot of this needs to be very carefully curated with what your microbiome looks like. And are you having gut issues? If you're having gut issues, find out why and restore your healthy gut microbiome. And then lots of ways to do that. If you're having dietary issues, you can do elimination diets. There's all kinds of things. Everybody's different. And so we try not to make generic recommendations, although it is clear that mostly, you know, 80, 70 percent plant-based diets, people probably do better.

1:01:12And fish preferable over other forms of protein, I guess. I think fish is great. I think on balance, that is definitely true. And I think, you know, if you can get your protein sources from plant-based as well, that's great as well. Bill, this has been fascinating. I'm definitely coming in. I just need to find some time to come to Naples, but I'm definitely coming in. Let me know if you want to come to Naples or Orlando or whatever, Dallas. Just let me know. Call or just send me a note. I'm happy to. Yeah, I'll definitely. I just need to book it and then I'll come. That'd be great. I look forward to having you.

1:01:42Fantastic. I really appreciate your time. And I'm sure we'll get you back at some point because I know people are going to be fascinated by this. It's like the hottest topic in the world for many people now, and rightly so, after so long. Absolutely. No, I really appreciate it. Thank you for the opportunity to speak in. And I'm happy to come back anytime. There's lots of other things we can talk about, too, that are really exciting that are on the horizon. Fabulous. All right, Bill. Thanks so much. All right. Thanks, Rob. Take care. Okay. So there was a lot in that. And you can see how fast things are moving.

1:02:12You can see the scale of the problem of healthcare and how it's just suppressing symptoms. It's not really solving why we get ill or why we age or why we end up with chronic diseases. But the technology is now available and the people are there and these clinics are being built. And there are others like it. and I think it's a really really interesting area for all of us to explore to read up on and experiment with it's all about unfucking your future in the way that probably matters the most now the costs aren't for everybody but there were some pointers there as well of how you can think about living your life and the simple life hacks that might make a huge difference to your health span.

1:03:00Now, if you are interested in unfucking your future, which I think every single person watching this should be, and everybody is, because we want to deliver that future vision of ourselves, then obviously we've been running this two weeks on Real Vision about how to unfuck your future, where we go through all the big problems, whether it's the health problems, but also the solutions, or whether it's the mess central banks have got us into and how to solve for that. And we are very cognizant of the problems that face us, but we're also optimists that there is solutions for all of us. And they're not that difficult to do.

1:03:35We just need to be aware of them. So on Friday the 22nd of March, so by the time this video comes out, it will have just come out, which is coming out the following day, we're actually running a workshop as part of Real Vision Plus. And you can sign up for a$1 trial membership for it. And it's actually a workshop to culminate everything we've done during the How to Unfuck Your Future two weeks. And I think there's four major sessions. One is for young people, how to think about planning, financial planning for your life, how to think about buying a house, saving, investing, all of those things.

1:04:13I think that's going to be super fascinating. We're also going to have a discussion on people who are going to retire or who have retired, how to think things through in an intelligent way that makes sense to give you the highest chance of not running out of money, which is obviously everybody's biggest fear. We've also got two panels on investing where we think the key trends, the secular trends that I've identified are obviously technology. and we're looking at how options can help you in some of that. And we've got the Najarian brothers joining who are two good friends of mine. They'll be joining Imran to talk about options and how you can use options to enhance your portfolio.

1:04:54Also on the portfolio side, we've got Jamie Coots to talk about how to invest in crypto because I know many of you don't really know how to or want to know more. Well, Jamie's going to help you on that. So that's an incredible workshop, four whole panels, lots to get out of it. You can ask questions, get involved. There'll be discussion forums afterwards. So that's just realvision.com. It's signing up for Real Vision Plus. And there's the$1 membership. So I think it's realvision.com forward slash future. Anyway, the link's below. Sign up for that. It will change your life, be the best dollar you'll ever spend in your entire life.

1:05:34Anyway, see you next time. We hope you enjoyed this episode. At Real Vision, we arm you with the expert knowledge, time-efficient tools, and a powerful network to help you succeed on your financial journey. Get a taste of financial freedom with our free offer at realvision.com forward slash free.

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