These 5 Things Are Proven to Slow The Aging Process

20:54Shawn Stevenson:We get to the weekend and we stay up late and then we sleep in. Of course we can do that stuff from time to time, but it is going to accelerate your aging process. If we're doing this on occasion, it's not gonna make any difference. And it's part of the joy effect and how important that is for keeping us young and youthful is I'm doing something that I love. You know, there's a party going on. There's an event. I'm at Limitless Live, all right? And we got it. There's an after party. I'm going to go and kick it with my friends. We're going to hang out, have a good time. And that's okay. Maybe the sleep schedule is thrown off for, you know, a day or two, but then I get right back onto my habit.

21:32Shawn Stevenson:So making it a priority, not just because you're binge watching the next like serial killer thing. Or doom scrolling. Or doom scrolling, right? Right. But make it an occasional thing, but your consistent thing is to have a consistent sleep schedule regardless of what day it is. All right. So that's tip number one there.

21:52Jim Kwik:And consistency. I mean, that goes for movement. That goes for diet. That goes for, you know, we could all not be perfect sometimes, but overall consistency. Do some of your clients or people you work with have an alarm clock while they have it to wake up? Do they have one to remind them to go to sleep?

22:10Shawn Stevenson:yep it's on my schedule it's on my calendar so i get a little notification when it's you know time to to wind down and get ready for bed you know and so that's one tip consistent sleep schedule just help to support our sleep that was what was explicitly found we can have the most fancy pants mattress and do all the things consistent sleep schedule is a game changer that's another three years give you another three years right there that's but another tip to help improve your sleep ties to number one, which is getting exposure to sunlight in the early part of the day. And again, the researchers affirm that that is due to its impact on syncing up our circadian timing system.

22:48Shawn Stevenson:And if you're wondering what that is, these circadian clocks are, because I remember being in college and hearing about this, and I just thought it was a soft science. Like it was just like biological clock, whatever. You're like, okay. Our circadian clocks, which exist in trillions and trillions of ourselves, are essentially very, they're regulatory genes and proteins that control our other genes and proteins. These are like master controllers of what our body is doing and when. When certain neurotransmitters are getting produced, when they're getting suppressed, hormones, your digestion, cognitive function, reaction time, muscle function, the list goes on and on.

23:31Shawn Stevenson:They're controlled by these circadian clocks. and that early morning sun exposure helps to sync up our body's circadian clock. There's nothing else like sunlight. Even on an overcast day, those rays are making their way through and you evolve. Your genes expect that exposure to set that clock. All right. So get some early morning sun exposure if you can, at least letting it into the room, right? Open the blinds, let it get into the room. And last tip there really quickly, and we've talked about this on previous episodes, people can go back to that, is to create a sleep sanctuary for yourself where sleep is, the neural associations are created and it's just a more peaceful, relaxing place for you to be.

24:16Shawn Stevenson:One of the things that determines your diet more than anything else is your sleep quality at night. Have you ever noticed that when you're sleep deprived and maybe even a little tired, you tend to wanna eat a little bit more, a little bit more snacky? Well, researchers at Stanford University found that insufficient sleep can reduce your levels of satiety hormones, namely leptin, and increase the levels of your hunger hormones, namely ghrelin, and directly increase your body mass index as a result. So getting to the heart of our diet choices actually resides in laying down our head at night and getting a good night of sleep.

24:53Shawn Stevenson:Now, what's the number one deterrent today in getting a good night's sleep? Well, it's our technology. A lot of us are up late watching TV on our phones, on our laptops, doing work, doing the laptop lap dance and not understanding how much it is a detriment to our body's production of melatonin and our sleep quality at night. Numerous studies, including research from scientists at Harvard, have affirmed that blue light specifically is a powerful melatonin suppressant. So having some screen-free time before bed is going to help us sleep better at night, but that's not always possible. Sometimes we got work to do.

25:30Shawn Stevenson:Sometimes we just want to kick it. We want to Netflix and chill a little bit, and that's all right. And in those occasions, if we want to optimize our sleep, we can utilize incredible technology when it comes to blue light blocking glasses. The blue light blocking glasses that I use are exclusively from Bond Charge. They're scientifically engineered to block out 100 % of melatonin disrupting blue light and green light for improved sleep and regulated circadian rhythms. So many people don't realize that most blue light blocking glasses are not actually lab tested to be effective and they simply cannot perform like Bond Charge blue light blocking glasses can.

26:09Shawn Stevenson:These glasses are FDA registered and proven to be effective. They're made in optics laboratories by trained optical technicians. And because of this, you can actually get them in prescription lenses if you want as well. They're absolutely incredible. So many stylish frames. When the sun goes down, my Bond Charge glasses come on. And right now you can get 15 % off when you go to bondcharge.com forward slash model and use the code model at checkout. That's bondcharge.com forward slash model, B-O-N-C-H-A-R-G-E.com forward slash model. Use the code model for 15 % off. Get yourself some of these incredible blue light blocking glasses.

26:52Shawn Stevenson:This is a fantastic gift to give to your friends and family as well. And again, they've also got prescription lenses available as well. So everybody's invited to the Bond Charge party. Head over there, check them out. And now back to the show. I love it. Yeah.

27:10Jim Kwik:Let's move on to number three.

27:13Shawn Stevenson:All right, number three on this list. And again, we're covering five science-backed ways to slow your rate of aging, including your brain aging. Number three, this is another brand new study. Fresh off the press. This was published in the journal Aging and Disease. And it found that targeting the gut microbiome can potentially slow down the aging process. specifically targeting microbial diversity. So the researchers detailed how our microbiome impacts several hallmarks of aging, including our skin aging, vascular aging, immunosenescence, muscle loss, and more, including the impact that it has on our brain.

27:58Shawn Stevenson:This microbiome brain connection, gut-brain connection is having a moment right now. I'm so grateful. Many of my colleagues are like some of the top gastroenterologists in the world. and they're really championing this message because it's often considered to be the second brain if we're talking about the gut, the enteric nervous system. And our microbes are producing and or communicating with our own cells to create all these different neurotransmitters that are associated with our cognitive function in particular, our cardiovascular function, muscle function, as I mentioned. Like serotonin? Serotonin.

28:37Shawn Stevenson:This was in Sleep Smarter, all right? And the first iteration of Sleep Smarter came out over a decade ago. And so I'm grateful this message has gotten out there in a big way, but well over 90 % of our body's serotonin, you're gonna find that in your gut. But even deeper than that, and this is still not talked about enough, and again, it's in the book, most of our body's melatonin, right? When I was in school, pineal gland, all right? That's what I was taught. you can have your pineal gland removed, which I don't recommend, and still have adequate or what would be considered to be normal levels of melatonin in your body because of these enterochromaffin cells and different hormone-related, neurotransmitter-related cells in your gut and the interaction that they have with your microbes.

29:28Shawn Stevenson:And that's according to some researchers at Caltech. And so what do we need to do here? We need to understand, and here's the big takeaway for everybody. The scientists revealed that there's a specific characteristic of the microbiome that was linked to a longer life and slower rate of aging. In particular, they found that slower aging microbiomes of people had, quote, balanced composition. All right. And the test subjects were found to have, looking at centurions, so these are people 100 years or older, what they dubbed to be, quote, younger gut or younger microbiome profiles, similar to people who are decades younger.

30:09Shawn Stevenson:So somebody who is 100, their gut microbiome is similar to somebody, more similar to somebody in their 20s and 30s than people in the general elderly population who were like in their 70s and 80s. They had more youthful gut microbiomes. And so here's our action step. How do we create, support, protect a youthful gut microbiome? Diversity is the key. That's what I kick things off with. How do you get more gut diversity? Because they said this gut, this balance. We have this perception, and this is what I was taught in my university again, we've got these quote, bad bacteria, right? These bacteria that are trying to kill us and we need to be very vigilant at taking them out.

30:49Shawn Stevenson:And that's led to this overuse of antibiotics, which now we have these, and a lot of people still don't realize this, we have an epidemic of antibiotic resistant diseases happening right now. And so what we're doing, of course, we keep coming with stronger and stronger nuclear weapons that we're dropping in the form of these antibiotics to destroy our gut terrain. And so stop labeling things as good and bad because there are opportunistic microbes that also some of them can play an important role in human health. In our immune system function, in our cognitive function, we don't usually hear stuff like that.

31:27Shawn Stevenson:Our skin health, there could be dubbed bad bacteria, but when they're in balance, that's the key. So we wanna have a healthy dominant ratio of what we consider to be this friendly flora or probiotics, but also there's going to be a ratio of what we might consider to be quote opportunistic. It's about it being in balance. So how do we create and protect this diversity? The number one thing to do, and we know we've got multiple studies on this. If you want to increase your gut microbiome diversity, slow your rate of aging, increase the diversity of foods that you're eating. All right. Because every food, different food is feeding a different microbe.

32:07Shawn Stevenson:All right. Certain microbes like certain things. They have their preferences. There's even, I was just talking with Dr. Tim Spector, geneticist, really big in this field. And he shared with me that there's this coffee loving bacteria. They found this bacteria that just loves coffee. And we got some data affirming that it supports cognitive function. Also, again, just the complimentary helps to slow the rate of aging of the brain nervous system, beneficial for the gut, the list goes on and on. So am I saying to drink coffee? No, not necessarily. If you like coffee, so be it. Absolutely. But don't just have coffee.

32:43Shawn Stevenson:Also have some different versions of tea, right? Alexis had some tea when she came in, right? And we have a variety of teas here for our guests. But when you eat a food, you're eating that food's microbiome, right? When you eat that blueberry, you're eating that blueberry's microbiome. When you eat that banana, you're eating that bananas microbiome, when you eat those almonds, you're eating that almonds microbiome, you're getting all that data in, right? So you're becoming, you're becoming like the ultimate Napster, right? And that's, that's for people that know if there's youngsters here, they might not know about Napster and the file sharing, but that was, that was, that was an age, that was a game changer, but you're becoming more diverse in your capacity, the things that you are able to, to do and to share.

33:30Shawn Stevenson:And so be proactive at getting in different foods. And here's the hack. Seasonalfoods.org. You can go and look in your local area, see what's in season. All right. We got some great data on the microbiome changes. And this is out of Stanford that happened just based on the seasons, our microbiome profile changes. We can complement that by eating some more foods that are in season. This doesn't mean you can't eat your favorite food, that might be out of season, but be proactive. Add in some things that are in season. And I think again, we evolved eating what was around us at different times of year.

34:09Shawn Stevenson:Maybe that's helpful for human health. All right.

34:13Jim Kwik:So I like the word, like, I just don't even imagine you're just saying this, that your gut is kind of like the roots in the soil, you know, absorb all the different diversity of the nutrients there. micro-rominin, it kind of goes up and your brain is like the leaves or the harvest, or maybe it's like your vagus nerve there. But that's amazing. And I love how everything's connected, where you get the vitamin D and it helps you to sleep in the sunlight, helps reduce vitamin D as well, and how the microbiome is also affecting your melatonin levels, which helps you sleep. It's just like all integrated.

34:52Shawn Stevenson:That's right.

34:52Jim Kwik:Because we're integrated.

34:54Shawn Stevenson:It's like a whole self. We're part of this amazing universe, you know, and just pivoting back a little bit to the circadian timing system. Our body is always trying to sync up to the 24 hour solar day, right? What's going on in the entire galaxy and humans today, we can create essentially a fake daytime, an artificial daytime and throw these clocks off, right? And it's great to have this access and opportunity that we have, but we have to realize we're a part of all this. And the more that we deny access to these natural rhythms, the worse our health is going to be. And so last tip with the diversity, fermented foods, because you're getting a prebiotic vessel.

35:40Shawn Stevenson:You're getting the probiotic strains, multiple probiotic strains that are going to help your body to make postbiotics. So you got pre pro and post biotics all right with potential access just from eating a fermented food so i would recommend five to seven servings of fermented foods each week not a day okay each

36:01Jim Kwik:week what are your some of your what are some of your favorites like sauerkraut is it kimchi

36:07Shawn Stevenson:is it yogurt yogurt kefir um tempeh there's i mean there's so many every culture when i worked at a university for many years at the university gym, training people from all over the world. Eventually, and this was maybe about 20 years ago, I started asking about, do you eat, do you guys have like a fermented food? Like if I work with somebody from Iceland, for example, they like have fermented shark. And I'm like, what, really? Like, first of all, y 'all eating shark? And not just shark, but fermented stank shark. And so, but then I work with somebody from Ethiopia and they've got like a fermented bread or, you know, somebody from India or somebody from Kenya, or the list goes on and on.

36:53Shawn Stevenson:Every culture eats cultured foods, right? So it's something that we evolved doing. And I would think again, that it has some benefit for our health. Very nice. You wanna go to number four? Let's go to number four. All right. Number four on this list, again, we're doing five science-back ways to slow your rate of aging, including slowing the rate of aging of your brain. number five number four number four is to build muscle now this was a result of a remarkable study titled resistance exercise reverses aging in human skeletal muscle and this was recently published in the journal plus one public library of science one the researchers recruited 25 healthy elderly people with an average age of about 68 and 26 young adults with an average age of 24 and collected their genetic data.

37:43Shawn Stevenson:They also took muscle biopsies. That's what makes this, getting a biopsy done is not fun, but that's what makes this study so additionally remarkable. So they took genetic testing and took muscle biopsies as well. They put the elderly participants onto a structured full body strength training program. So they did a strength training exercise for essentially every major body part, just twice a week, split up like maybe like a Monday, Thursday, Tuesday, Friday kind of thing. And this study was conducted for 26 weeks. And the researchers, again, had them just do two days a week. At the beginning of the study, they looked at these different markers that were different and related to aging.

38:28Shawn Stevenson:And they found that there were hundreds that were different from the old people, the older people to the young people, their expression. But after the 26-week study, here's what they found. of the 596 genes they looked at, 179 genes associated with age and exercise showed remarkable reversal in their expression in the elderly individuals. This means the resistance training not only slowed down their aging process, it reversed it at a molecular level, at a cellular level. That is so powerful. Muscle is the organ. Again, this is our friend, Dr. Gabrielle Lyon. It's the organ of longevity. And why is this?

39:12Shawn Stevenson:Why do we see these results in this study? Just to give people really quick PowerPoints on this. Number one, muscle is protective over what is arguably the most rampant accelerated aging disease today, insulin resistance. It's protective. Muscle is your body's primary source of glucose disposal. All right? When you got that muscle on you, your body just is able to clear that glucose from your bloodstream and protect you far better. Number two, muscle itself is a reservoir for anti-aging, what we consider to be anti-aging hormones. So it becomes like this is what we see with individuals, two elderly test subjects having a similar injury, and the one who has more muscle in their frame making a full recovery, recovering faster, especially in advanced age because they have that reservoir all right and so additionally muscle this is captain obvious the functionality piece right life is movement being able to move and to have one of the things that we know today it's not just the loss of strength with advanced age it's the loss of power right and today we know that regard it doesn't matter if you're 90, 100 years old, you could still build muscle.

40:31Shawn Stevenson:You could still build muscle. And that's a fact. And so, but not just building muscle and strength, but being able to do things that keep power to the ability to generate power. So functionality, you can maintain your functionality and increase that lifespan, but also the health span. Lastly, this is, this subject is having a moment in the sun. I'm sure Gabrielle is going to talk about this at the event. Myokines, myokines, these powerful signaling molecules that are released when we contract our muscles, especially under force, under load, these myokines are now affirmed to be incredibly beneficial for our cognitive function, to help to protect our brain from, again, accelerated aging, incredibly powerful for our immune system.

41:19Shawn Stevenson:In particular, this is probably the greatest database of science that we have as far as myokines and contracting our muscles. with helping people who are, for example, undergoing treatment for cancer, being able to recover if they have more muscle. All right? So it's incredibly impactful for our immune system. And one of the things related to accelerated aging is something called immunosenescence. So it's just this degradation over time of our immune system being able to protect us from stuff. Right? This is why elderly people are often considered to be more susceptible to several different conditions.

41:52Shawn Stevenson:Right? So it's keeping our immune system, the guys in the van, all right? The guys in the van who are running that surveillance, it's keeping them on top of their job, keeping them healthy, keeping them well fueled. They're not in the van eating Doritos. They're in the van, like having acai or something, okay? So that is number four on our list, quick tips. Strength train, all right? Make it a priority. In this study, it was twice a week. That's that minimum effective dose, twice a week. Work your major muscle groups two times per week. Like if you don't like going to the gym, that's okay. You don't have to.

42:26Shawn Stevenson:If you've got a body, you've got a gym and you've got the ability to do strength training. We can work these major muscle groups of our legs, you know, the quads, hamstrings, glutes. We can do body weight squats if we're not, if we're just getting started. We can advance to holding some dumbbells or putting on a weighted vest. Like there's so many different ways to add resistance as you get stronger, right? So find something that you enjoy doing. Maybe it's taking a class, right? Maybe it's having a personal trainer. Maybe it's doing the strength training with a friend. Don't just say that you don't like a thing and don't do anything about it.

43:00Shawn Stevenson:Take advantage of this gift of strength training and building muscle. Find something that works. Tinker, experiment. Find something that works for you that you enjoy.

43:09Jim Kwik:Powerful body, powerful brain.

43:11Shawn Stevenson:There you have it.

43:12Jim Kwik:I love it. What about number five? I am sure people are just like, whoa, what's gonna be number five?

43:21Shawn Stevenson:Number five, and this is impactful on all the things that we've covered. Number five is having a youthful mindset. It's having a youthful mindset. We got some remarkable data on this now. And actually to say now is an understatement because I was first introduced by this, first introduced to this by somebody who was sitting right there in that chair, Dr. Ellen Langer. She's the first woman to receive tenure at the Harvard psychology department. She's a Harvard professor in psychology. She's been running experiments on how our thoughts and beliefs affect our biology for over 40 years. And the first example of what I'm going to share as far as slowing or even potentially reversing the aging process, she conducted a study in 1979.

44:12Shawn Stevenson:All right. She conducted this study before I was born. All right. And what she did was she took nine elderly men, elderly test subjects who even then, especially back then to be around 80 years old, like that was already remarkable. All right. And so what she did was take these test subjects and she retrofitted their environment to be an environment that was more like when they were decades younger. Right? So the same music, the same magazines, posters on the wall, furniture, everything that she could think of to retrofit and create an environment that was correlated with their younger self and have them live in this environment for a week.

44:59Shawn Stevenson:Here's what happened after just one week. Their vision improved. Their hearing improved without a medical intervention without any harsh treatments, medications, anything. You don't hear stuff like that, that your hearing improves in a week. Their dexterity improved. Their flexibility improved. Their IQ improved. Their overall cognitive function improved. They looked visibly younger. They took photos of them before and after and had other test participants, and study participants to look at photos and guess how old people were before and after. And they were visibly years younger, some over a decade younger in their appearance from being in an environment that was correlated and made them think younger thoughts.

45:52Hearing that music from a more youthful version

45:56Shawn Stevenson:of themselves and talking about things that were more associated with their youth led to all these biological changes. And the question is how, come on now, like how is that even possible? It's because every thought that you have creates correlating chemistry in your body instantaneously. It changes everything about you with every thought. And you have the ability to think thoughts that are affirmative, that are strengthening, that are empowering. And you also have the ability to think thoughts that are degrading, that are negative, that are disempowering. And here's the rub. It's not about being perfect.

46:37Shawn Stevenson:We all have negative thoughts. Our friend Daniel Amon calls them ants, these automatic negative thoughts. We just don't want them to be automatic. We don't want to live habitually thinking negative thoughts because that is changing your biochemistry. If your thought, thinking a thought of something that really stresses you out or creates fear in you, you feel that in your body because you're changing your hormones, you're changing your neurotransmitters, You're changing what every one of the trillions of cells in your body is doing based on that one thought. You are a community of cells. And it's not just some isolated thing.

47:12Shawn Stevenson:Like I feel, no, it's everywhere in your body, including your brain.

47:16Jim Kwik:And your immune system, psychoneuroimmunology, psychomind, neurobrain immunology. When you're in those negative thoughts and fear, you're more susceptible to colds, the flus, the viruses, because your immune system is compromised. that is outstanding. The power of the mind. I mean, it takes it to a whole new level. And it just makes me think, we had Dr. Langer on our show, and the study is called Counterclockwise Study, which is a beautiful name. It makes you think, I spent a lot of time in senior centers and nursing homes, just to help them polish off their memories. And I learned so much also, so much wisdom there.

47:56Jim Kwik:And it makes you think, why aren't every senior center, nursing home, you know, decorated like it was the eighties, you know, with that music and everything. But what a remarkable, how your external environment and your mindset affects your mindset and vice versa. Very, very powerful.

48:15Shawn Stevenson:So what we wanna do here with this, and as you said, I'm so grateful because again, how are we connected with somebody like her? Isn't that a miracle? You know, like she is considered to be the mother of mindfulness and mindfulness research. And just now after she's been doing this for over 40 years is her research really being highlighted and lifted up. This is primary top-down stuff. This should be the first thing that we're doing instead of jumping to these mechanical changes that we try to make. And so let's give some tips here for utilizing this. And number one is to utilize the power of the mind proactively.

48:54Shawn Stevenson:Visualize, visualize. wow, the science on visualization is crazy, which that's a whole other episode. But when you think something, when you visualize it, we can even visualize yourself like squeezing a lemon into your mouth and just like the feeling of that. You can start to make your mouth water a little bit. Like your brain knowing that, and I don't like to say the brain doesn't know the difference, all right? Our brains are really, really smart, but our brains experience things that we think about because when we're seeing things externally in the world, we're just picking up data and processing it the way that we see it, that our perspective chooses to see it.

49:33Shawn Stevenson:We can create that within ourselves with our eyes closed as well and have a very visceral experience. So visualize yourself doing the things that you wanna do, those youthful things. Visualize your body getting younger and feeling good and being free from the things that are ailing you. Like spend time in that place. Your chemistry is changing. And if your mind can go there, your body can go there as well. So visualize, continue to see yourself doing playful things. And that's the other tip here is to make it a mandate to play. Play is one of the most anti-aging things that you can do. In my culture, once you reach a certain age, you gotta stop playing, all right?

50:20Shawn Stevenson:You play too much, stop playing with me. You know -

50:26Jim Kwik:Yeah, as kids, you're like, you wanna go out and play later, and when you're a little bit older, you say, let's hang out. Even the vernacular changes. Yeah, can Jim come out and play?

50:34Shawn Stevenson:Like, bro, just, you wanna, whatever, you wanna come over, you know? So, you know, keeping that in context, we have these social conditionings to stop playing. And play is one of the things we identify most with youth. and so creating an atmosphere and a culture of play within your household is super valuable and so i know my family would affirm that that's what we have and start to see the world through the lens of play look for opportunities to do things you brought that rope flow rope yeah in the studio it didn't take me half a second to start playing around with that big smile on your face you know right it's just like i see the world through a lens of play most of the time right?

51:14Shawn Stevenson:If I'm out for a walk, it's not going to be unusual to see me like walking down the side of the curb and balancing on the curb. You like, as I'm walking, just, or jumping over something or, you know, like finding creative ways, or even if my family's walking with me, like, hey, let's take this path. They're usually like, no, dad, like, we don't know where that's going. I was like, that's all right. We'll find out. And so just having seen the world through the lens of play And last tip here is actually this, this compliments that. And you know, this quote, we don't stop playing because we get old.

51:51Shawn Stevenson:We get old because we stop playing. And so that quote, it was highlighted in the movie tag recently. I don't know if, did you see this movie with Jeremy Renner and these friends have been carrying on this game of tag for decades. All right. and what a way to keep that play alive, right? Do not stop playing. If you have, if you found that you're out of sync with play, let's start to add that back in proactively. Give yourself permission to have fun and to play. This can look like so many different things. This could be, maybe you loved a video game when you were younger. Video games have advanced a lot.

52:28Shawn Stevenson:It's probably gonna blow your mind right out of your skull, but give yourself permission to play a little bit of some video games, all right? Go to an arcade. hang around people who are youthful. My mother-in-law goes with me wherever we go, if we're doing something family together, whether it's miniature golf, last time we went miniature golfing, she's the only one who got a hole in one, by the way. She's like weird, she meditates a lot, but she's like weirdly good at stuff. We went to an arcade, we had dinner together. We were on family vacation. And after dinner, there was this arcade. And I was just like, it could be good, we're walking back to the car.

53:01Shawn Stevenson:And I just grabbed it, I was like, let's go in here. It was like a pay all you can play. And so she's there. I know she's not used to all the dinging and the clinging and all that stuff, but she was playing air hockey. We had the arcade punching game with the punching bag. I've got video of her punching that bag, right? Whatever we're doing, she does as well. She has fun and she helps to cultivate and feel that sense of youthfulness. and she gives that back to us as well. And that wisdom and gives us an example of what's possible. All right.

53:34Jim Kwik:So it's interesting in the episode that we had for, for your show, we were talking about how you spoke at one of our annual events and Quincy Jones was there and he loved to play, you know, and travel and experience new things. He said, you have to, you have to go to know, right. And he would learn these languages words of 23 languages through the play of words and music and it accelerated his learning and culture. At that same event that you were speaking at, we had Dr. Amen, and we set up all these ping pong tables and we brought in this ping pong table tennis champion. I think our account was Ping Pong Girl.

54:14Jim Kwik:And the three of us were just challenging people throughout. And as you know, it's great brain exercise, racket sports, add years to your life and wonderful, just like dance and other ways of play. But it's wonderful that you do that with your kids, that you do that with the community. And when you're playing, I mean, who are the fastest learners on the planet? You know, children. And a lot of times we learn things really well and we don't even realize we're learning it. We're just having fun. Exactly. Right? And that's absolutely amazing.

54:43Shawn Stevenson:Thank you so much for tuning into this episode today. I hope that you got a lot of value out of this. If you did, you already know what to do. share this out with somebody that you care about. And please share your voice if you enjoyed this episode and you've been rocking with me for a while. This is episode 999. Share your voice if you're watching or listening on Spotify. You could share right in the comment section below this episode. You could pop over to the YouTube channel, leave a comment there as well. And if you're on Apple, this would be a wonderful time to leave a review for the Model Health Show.

55:11Shawn Stevenson:If you've been rocking with me for a while, you'd be like, I've been meaning to leave a review. Go ahead, do that for you, boy. All right. I appreciate it so very much. And listen, we're at 999 right now. Episode 1000 is coming up. We got a special celebration in store for you with some special guests and all kinds of goodies. So definitely keep an eye out for that and just know that this is the beginning. All right. Episode 1000 is just the starting point for something even greater. And I appreciate you so much for being on this journey with me. Take care. Have an amazing day and I'll talk with you soon.