Mind Pump: Raw Fitness Truth - 2332: How to Slow Down Aging With Dr. Stephen Cabral

Episode Date: May 9, 2024

What is the difference between your biological vs. chronological age? (2:10) What metrics does the test cover? (3:17) Have they connected these markers/tests to age-related symptoms? (5:03) The success of reducing one’s biological age. (7:07) Why all these specialty bio hacks are worthless if you’re not healthy. (9:07) Good vs. bad methylators. (10:26) It all comes down to bio-individuality. (16:33) Revealing the guy’s Biological Age test results. (18:31) Adam. (22:01) Sal. (25:22) Doug. (26:30) Justin. (29:00) Who is more neanderthal? (30:11) What causes us to age slower or faster? (33:04) The top supplements to slow aging. (33:52) How anything that is good for us can be negative if taken too much. (39:39) The best methods to reduce oxidative stress. (44:05) It’s all about finding the right level for you. (51:15) How often should one take this test and where can you get it? (53:56) Related Links/Products Mentioned Discover Your True Biological Age & Reverse Aging with This Cutting-Edge At-Home Lab Test Visit Eight Sleep for an exclusive offer for Mind Pump Listeners! ** Get $200 off plus free shipping on the Pod Cover by Eight Sleep. Stay cool this summer with Eight Sleep, now shipping within the USA, Canada, the UK, select countries in the EU, and Australia! ** May Promotion: MAPS Strong | MAPS Powerlift 50% off! ** Code MAY50 at checkout ** What Is the MTHFR Gene? - Healthline What Is a Whole Body MRI Screening and Why Should You Get One? Mind Pump #2272: The Dangers Of Heavy Metals & How To Flush From Your Body With Dr. Stephen Cabral Homepage - High Performance Health Visit Joovv for an exclusive offer for Mind Pump listeners! ** Code MINDPUMP to get $50 off your first purchase. ** What's Worse: Marijuana vs Alcohol | Cabral Concept 2735 Adrenal Soothe-Equi.life Cabral Concept 2938 - WW: The Simplest Way to Reduce Stress & Cortisol Mind Pump Podcast – YouTube Mind Pump Free Resources Featured Guest/People Mentioned Dr. Stephen Cabral (@stephencabral) Instagram Mark Hyman, M.D. (@drmarkhyman) Instagram David Sinclair (@davidsinclairphd) Instagram

If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews. You just found the most downloaded fitness, health, and entertainment podcast. This is Mind Pump. All right. Today's episode, we have our good friend, Dr. Steven Cabral, one of the best functional medicine practitioners in the world. And today he gives us the results of our biological age test.

So this is a test that looks at many different factors that will determine what your biological age is. And yes, it can be different than your chronological age. So you can, in this episode, figure out if I'm older or younger than my actual age. Same thing with Adam, Justin, and Doug. And Dr. Cabral talks all about the markers that they look at and how to make yourself younger than your years. It's pretty cool. Anyway, you can get yourself one of these tests at stevencabral.com forward slash bio age. Steven is spelled S-T-E-P-H-E-N. Now this episode is brought to you by one

of our sponsors, 8 Sleep. They make a device that goes over your bed, it uses water to cool or warm your bed, and it also uses AI technology to check out your REM stages of sleep and adjust and adjust and perfect your night of sleep. Pretty cool stuff. There's nothing like this anywhere. Go to 8sleep.com forward slash mind pump and on that link you'll get yourself a massive discount. Also this month's sale Maps Strong and Mass Power Lift both 50% off. If you're interested go to mapsfitnessproducts.com and then use the code May50 for the discount. Alright here comes the show. Dr. Cabral welcome back. Now this is going to be an exciting episode because we tested our biological age, right?

What's the name of the test? There's a full name to it. It's like health span and biological age. Yes, biological age test. So there's multiple companies that run this right now, but there's only four that are legitimate and we can talk about that. But I think this is going to be a really fun show. Probably one of the most fun we've had because there are actually winners to this lab. Like who is aging the slowest? That's what we're going to look at. We'll see how fun this is going to be. What's the, okay, so what is the difference between biological age and your chronological age? Like you're, you know, you're, you're, you're 30 years old because you were born

30 years ago and then your biological age shows something different. What does it show? Yes. So you have a chronological age, which is like you just said, literally the number of birthdays that you've celebrated that you've been on this earth. And so it's also, that's why this is not the best thing for your doctor to say, oh, these diseases, literally just a disease of old age. Okay. Well, maybe not because your chronological age, you can be, let's say 45 years old, but your biological age is what your body looks like for the average 30 year old or

45 year old or 55 year old. So your biological age can be three different things, the same as your chronological age, lower than your biological age, which is what we want to strive for or higher than your chronological age. Now, if it's lower, the biggest benefit is that you are literally aging slower.

So let's say that,'s say that the average individual, they live 74 to 77 years old in the United States, your goal would have a lower and slower rate of aging so that you would then naturally live longer. Okay. What are they testing to figure this out? What are the metrics and how do they figure these out? They're testing hundreds to hundreds of thousands methylation points on your DNA. So that's why when you run this lab, you are doing either a cheek swab typically, or you're doing a blood collection.

Okay. And then either one of those, they can take actually the white blood cells and they can look at the markers on that. And how did they figure out that these markers indicate faster or slower aging? How did they figure the correlate or the connection? And it hasn't been easy for them because I've been

using these tests now for 15 years and it was so rudimentary 15 years ago. Remember Taylor-Meyer testing? Yeah. Yeah. I was going to ask you about Taylor-Meyer. Wildly inaccurate, like six to nine years, plus or minus. Wow. So imagine testing your body fat and they're like, yeah, it's six to nine plus or minus. So like, okay, so I'm either 12% or 20%.

Or 6%. Exactly. Something seems off here. So they've just continued to refine it over the years. And so two things I'll say is one, there's no golden, they call it the golden index yet. And that means like, this is the ultimate standard for how this test should be run. They're all running them kind of the same, but they're just golden index yet. And that means like, this is the ultimate

standard for how this test should be run. They're all running them kind of the same, but there's no golden standard. Now, the nice thing is that it's no longer six to nine years plus or minus, it's around six to nine months. And so even though it's not perfect, you're getting it like, if you're 45 years old and it

says you're 44 or while you're doing better, or it could be 46. So it's like, it's not that much because you can get a, say if you're 45, it can show that you're 54 or it could show that you're 35. So you know that you're on the right, moving in the right direction and they believe in the next three to five years we'll have such good accuracy. It will be within 60 to 90 days maximum. Now have they connected these markers in these tests to age related symptoms, like fatigue, insulin resistance, bone, I mean, muscle loss, bone loss, like all the things that we can connect to aging. Have they been able to connect these metrics to those types of symptoms? They've been able to connect the specific DNA sites that we're going to talk about here today

with cardiovascular risk, with type two diabetes, with blood pressure, and with Alzheimer's, so dementia. Wow. And they actually give you a rating as to how likely you are to die from one of those or get one of those. And that's called the epimetabolic index. So it's a really, you want to be below a 6.3 and the lower the better. So you have less chance, less risk for metabolic syndrome. Metabolic syndrome is basically high cholesterol, high triglycerides, blood pressure, diabetes, like everything's off, all the markers. And the only thing that this test is not good at looking at is cancer.

So it's not going to give, you can be a totally healthy individual with a lower biological age, and still this doesn't look for cancer. So it's important. I just want to point that out because I like to be unbiased with this age and still, this doesn't look for cancer. So it's important. I just want to point that out because I like to be unbiased with this and just say, this isn't testing for that. Okay. So you might not know the answer to this, but I do know that they do testing with biological organisms where they'll have, they'll put one out in a satellite and then they'll leave one here and they'll compare the aging because the faster something moves, you know, through physics,

the slower it ages. Have they made, is this what they use to measure whether or not something's aging slower or faster? Do you even know that? I don't know if that's what they use for that measurement, but highly likely, because this is the best way that we have to measure. But you're right, they're actually looking at that for,

and I'll sometimes read articles and they're like, oh, okay, this is how we're going to get to Mars. This is how we're going to be able to do longer travel is that the entity, the biological entity is going to age slower, but is there also a way that we can maybe freeze the individual, keeping them alive, and then when they arrive at whatever destination, we warm them back up literally and bring them back to life. So I think

that that's fascinating. Mainly I'm on the testing end of it and I would love to see what that looks like. How successful have you guys been through your protocols at changing people's biological? And how often would you test? Like example, you know, like let's say your biological age is five years older than your

chronological age. How long would you need to wait with protocols to test again, to see if you've made an impact? So I test myself every three to four months. We test clients that aren't practiced every six months, four to six months maximum. And the reason is if we're looking at, again, not a perfect science, very good science. Let's give it like a B plus.

It's not in the A range yet. We want to give the body enough time to adapt, which is typically three to four months to see change, and then we'll rerun that lab again, four to six months, and then we'll be able to see the change. We've been very successful at reducing biological age and obviously I keep myself to HIPAA compliance and all that, but I will tell you when I first started running these labs, I had just opened my second practice in Boston. I had my, my child was a newborn at the time. I was getting very little sleep. I was

not exercising as much as I should, tons of stress, very little sleep. My rate of aging was well over a one, which means I was raging, aging faster than my chronological age. And my, I was in my thirties at the time and my biological age was in my early fifties. It was horrible. And I said, okay, uh, this is bad.

So I already have a history of like health issues when I was much younger. And so I said, we need to do something now. So that's actually when I started this research about 12 years ago. And I said, I'm just going to study it and start to use it and then begin to implement it. And the fascinating thing is that the

lifestyle changes have not changed at all, but the specialty things that we'll talk about here today are what is changing and will most likely, you'll be able to, our age right now, we will be able to reduce biological age by 20 to 30%, meaning I should say extend lifespan by 20 to 30% in our lifetime. Wow. Wow. Now have you been able to connect symptoms with the people you work with and their biological age reversing?

In other words, they'll test six months later and they're like, man, I feel way better or I feel worse. It's a great question. So in our practice, we focus on, so my background is actually, as I started as an ACE certified personal trainer at 18 years old, then I got NASM certified, then I got NSCA, CSCS certified and kind of worked my way up. And what I realized back in the day

doing nutrition and personal training is that people's health issues went away if I got them in really great shape and gave them a good nutrition. Yeah. I didn't know why, but it's because it's the cornerstone, right? And so in our practice, we literally help people to transform their body to a healthy body weight for them. And if there's any wellness based issues, we then fix those wellness issues.

And then after that, we then work on anti-aging because it actually doesn't make sense to do all these specialty biohacks if you're not healthy. Because what we've seen is people with autoimmune issues and inflammatory based disorders, their biological age is quite high. And so they're like, should I start taking NMN or NR? Or I'm like, no, we need to work on your gut health and your heavy metals and all these things. Because you don't need the icing on the cake. We literally need to bake the cake first. We need to create it before we can ice this.

And so that's what we do. You mentioned methylation. Can you explain what the, I hear a lot about that, how people are good methylators and bad methylators and I have to take this type of folate or that type of folate because of whatever. What is that and why are they looking at that? So it goes back to specific gene and what are

called SNPs, single nucleotide polymorphisms. So basically there is a amazing study. So most functional medicine doctors believe that maybe 5% to 10% of all disease is genetic, meaning like innate genetic predisposition to something like not high cholesterol. I'm talking about cholesterol at 500 or 600, like off the charts, right?

So that's, that can be genetically based. But beyond that, we're looking at what are called single nucleotide polymorphisms that then turn on or off these genes and that's called epigenetics. So one of those is the methylene tetrahydrofolate reductase gene, MTHFR. So that's what we refer to it as.

MTHFR is, it seems super confusing. The best way that I've ever found to try to be able to explain it and even learn it myself is that on your DNA, there are sites, specific sites. And if you think about a 400 page book, let's say you've read the book, you don't memorize all the 400 pages, but you actually marked the pages,

you dog-eared them or put bookmarks in. The MTHFR, the methylation sites are telling the DNA what to read, how to read it, and replicate appropriately for that next time the cells turn over. Does that make sense? It does. And so knowing that you can adjust certain supplementation or whatever to help work with or

whatever. And also what you're more prone to. So we know if you have MTHFR, so we'll talk about that. So you can be, and you can have what's called 25% to 100% enzymatic activity of those methyl-based sites. That means some people, they have no, there's something called homozygous and heterozygous. Right? So if you're heterozygous, both your parents give you copies of the MTHFR specific gene. And heterozygous means one parent gave you, we'll call it a clean copy, and one had some type of a mutation where you're not able to absorb folate as well. And then if you're homozygous, that means both parents gave you specific MTHFR based issues where you're only able to either convert 25% to maybe 70% of folate. And so that

is why we say to people, we love whole food nutrition. There's no doubt about that. We don't like synthetic benign folate, which is folic acid, but even from nature, you're not able to absorb folate and convert it to methylfolate as well. So there's a form of folate called five methyl, methyl tetrahydrofolate, which is very easily absorbed. It's what we absolutely recommend for

every woman that's pregnant because she's given folic acid, but she doesn't even know if she can use folic acid, right? For neural tube base dysfunction, et cetera. So we're big folic acid, but she doesn't even know if she can use folic acid, right? That's right. For neural tube base dysfunction, et cetera. So we're big advocates of that, but folate also, this is the misnomer that you only need folate and you're good. No, it's actually trimethylglycine or betaine,

it's called, vitamin B12 as methylcobalamin and B6, which is typically paradoxyl 5-phosphate, P5P, and then zinc, calcium, magnesium. So it doesn't live in a silo, folate uses all of those to be able to methylate properly. Okay, so what's interesting about this is, because this is obviously exists, it's a gene, right? And people are gonna have it or they don't.

And we keep learning about how certain, I don't know, learning differences or certain, like for example, sickle cell anemia and it now connected to being resistant to malaria. So maybe it was a mutation to help people become resistant to malaria. Are there any evolutionary benefits to having this gene? Do they know why this exists? Because it all sounds bad, but if we have it, I wonder if there's a reason why we have

it. I don't know what the origins to that are. That is very fascinating. I know the origins of something we're going to talk about today, which is the apE genotype, the allele, because I don't want to get ahead of ourselves, but the APOE genotype allele actually comes, dates all the way back to Neanderthal-based times. And it's very rare to have it, but some people do. So that to me is fascinating. I don't know how MTHFR actually came around. Now, before we came on the show, I'll just share this now.

You did mention that this test does test those two things, the APO, what is it called? APOE genotype. And the MTF. MTHFR. HR. And you said, hey, you might not want to put these on air because insurance companies may hear this

and can alter your premiums because you have a higher rate of, let's say Alzheimer's or whatever. So, but this test does test those. It does. Okay. It will tell you if you're more prone to cardiovascular issues. because you have a higher rate of, let's say, Alzheimer's or whatever. So, but this test does test those. It does. It will tell you if you're more prone

to cardiovascular issues, how you metabolize fats. So meaning like, we always talk about that cholesterol, there's no big deal, there's no issue, or some people demonize cholesterol and say it's the worst thing in the world. Well, there's a specific genotype, the APOE genotype, and there are three, four, or four, four specifically. And they don't process cholesterol as well, especially dietary cholesterol, even though it only

makes up a small amount of total cholesterol. So they actually would do better, they found, on a little lower cholesterol saturated fat diet. Now that makes up 26% of the population. So 74% are typically okay with it, but that 26% sometimes gets lost and they get swept under the rug. So it matters for them.

And then also if you have the 3-4 or 4-4, specifically the 4-4, which makes up about 4% to maybe 6% of the population, they're 93% more prone to getting Alzheimer's. Does that mean they're going to get Alzheimer's? No. It just means that they're more likely, they're more prone. Even if you're an APOE genotype 2-2, even though it's protective, you could still get Alzheimer's. You're just far less likely. Now I heard or I read that creatine, the supplement creatine is good for people who have methylation issues because it's either

a methyl donor or allows your body to use to methylate better because it doesn't have to borrow from other places. Are you familiar with this? No, I'd love to be able to see that research. Oh, interesting. I haven't seen it. Okay, cool'd love to be able to see that research. Oh, interesting. Okay, cool. We had someone on to talk about that.

All right, cool. So let's see, I'm interested to see how old we are, according to these tests, and I might give you some pushback. So you mentioned you were 50 the first time you did it. How much have you been able to do in two years? So this has happened over the last, so three years ago to four years ago,

I really got into this because the testing was much more, it was validated then. So now we're okay, we have legitimate tests, we're able to do things that we know work. And so over the last three to four years, so we'll put it this way, 15 years ago, my rate of aging was a 1.16. My biological age, I believe was a 54. And at that time I was in my early thirties. I'm about to turn 46 now. My biological age now is 32 years old. Wow. Wow. And my rate of aging is between a 0.67 and 0.69 and 0.71. So those are my last three labs. Wow. So that is- Gives me hope.

Gives me hope. Yes. Yeah. And I was a, I mean, I was, I was a disaster back then, even though I was healthy. Like I was healthy legitimately, but I was burnt out. Like my body was inflamed. Sleep and stress, biggest factor for that? Biggest factor. Sleep, stress, and yeah, chronic based disease, which is inflammatory.

Wow. Yeah, 100%. So there is hope, if there's hope for me and my genetics, because I have a lot of these issues that we're talking about, I won't say specifically, but yes, the MTHFR issues, the other issues, I have those. So I'm far more prone to inflammation, but it does show that if you dial these things in and

when I, we'll talk about the things that work as well. And so what I want to share is that for you, it's actually, this all comes down to bio-individuality. What works for me is going to work for you, but maybe not at the same level. Got it.

You may be able to work out harder than me because your body allows for that more than mine might, right? Or some people, they can run five or six miles or half marathon. The body holds up really well. Like I know some people that are just great runners, their parents were great runners,

they're great runners, where other people, they get so inflamed, they feel terrible. So everybody needs these things as just a varying levels and you have to find the right level for you. That's why the testing is very helpful. All right. All right. So let's dive right into it. We talked about already, we're going to go, we explain what the MTHFR is, we explain what the APOE genotype is. There's basically six combinations. We won't read yours, but I'm happy to answer more questions. What we are going to go over is the biological age that we spoke about.

Biological age could be the same as your chronological age, could be higher, which means you're aging faster, could be lower. Then we're going to go over what is called the male index or the sex index. It looks at how did you rank compared to all men who took this test? Oh God, you're going to hit us right in the ego.

And they typically separate it out. Yeah. And the reason- And what are they ranking, Dr. Carolla? Actually, I'm glad that they, actually, it's good that you jog my memory in that too, because here's the thing. They're not ranking all of the United States. They're actually ranking pretty healthy people.

People who take the test. Yeah, exactly. So it's a little skewed. It's not against you and the entire world. It's you and your peers, people who are in- That makes you feel a little bit better. Yeah. It's true.

You know- Okay. Just a little bit. Not a lot, yeah. Just to comment on the higher rates of things like Alzheimer's stuff, you know, that's also in the context of what they found for people who live a modern life, right?

So maybe with this gene variance, your rate of Alzheimer's 93% higher, but they're testing people of this gene variance who also live in a modern life and maybe live modern lifestyles. So in other words, there's a lot of hope. Yeah, without a doubt. of Alzheimer's 93% higher, but they're testing people of this gene variance who also live in a modern life and maybe live modern lifestyles. So in other words, there's a lot of hope. Yeah, without a doubt. And that's why, again, if I work with plenty of

people in my practice that are really three, four or specifically a four, four, and we just say, here's the, so I want to put people's mind at ease. The technology and advancements in testing right now will let you know if you're going to get Alzheimer's 10, 20, 30 years ahead of time. So one I would be remiss if I didn't mention it. And that is a full body MRI.

And it's a non-contrast, so you're not getting the radioactive dipole in your body. We just talked about this. And it's, so I have these 10 tests, they're called the 10 vitality tests or 10 mortality tests if you want to look at it from a negative perspective. But if you run them on an annual basis, you will not be, like there will be no

heart attacks at random, elevated blood pressure. We'll see it way before. Yeah, or cancer, anything. It literally looks at cancer the size of a grain of rice. It's going to look at Alzheimer's in the brain before, when it's just developing. And so the nice thing is nobody has to fear Alzheimer's.

We can run this brain scan. If your brain is clear, then you can wait a couple of years and run it again if you'd like. So anyway, full body MRI, I can't recommend it enough. Is it inexpensive? No, it's not. But these are things that I think are worth

investing in. I think we found one up here in the area. It's like 2,500 bucks or 3,000. It's not bad for something like this. Yes. 2,000 to 2,500 is typically the going rate and get them for a little bit less when they're doing specials. And that's for the full body. And then if there's no issues with the brain, you can go back and just do a torso scan once a year. And that's $1,000 or $1,200. We've got to do this. And that will look for cancer. I definitely recommend it. Yeah. I actually just ran mine about a year ago. Okay.

So we'll look at the biological age, the rate of aging, the DNA index. That's it. Okay. We'll get started. So I'm going to rank order you because I want to have a little fun with this here today. So we're going to go with the fastest rate of

aging, highest biological age relative to their current age, and then we'll go to whoever the winner is here specifically. And- I'm the big loser on that one. Oh, this didn't, I have to now do the math in my head now. Okay. I'm pretty sure it's me.

All right. It is Adam. Yes. So you are correct. Do you mind if I give, do you guys mind if I give you Tell them everything. Chronological age. Let them all know how shitty I am. It's not fix it.

It's like I said, I'm missing cheese here. I want you to know that like I picked up a pack of cigarettes in for Doug and I, after we got these tests. Screw it. We're done. Yeah, it's all over. That is just to calm your stress levels. All right. Yeah, it's all over. That and just to calm your stress levels. Yeah, yeah. Yeah.

All right, well, chronological age is 42 and biological age is 49. So, then we get that plus seven right there. Woo. Now what's weird about that is he's not any wiser than a typical person. That's not a core way of thing. It can actually work in reverse.

Yeah, so I'm full of shit. Sorry. It's like no positives in there. You're no positive in there, old man. Get your no positives. Get your shots in now. Yeah. But this, so we'll look at the bright side. This will really be amazing though, because you'll be able to see it go down if you follow these specific principles. Well, yeah, no, listen to me.

I mean, I'm excited now because of what you turned it around. If you can turn it around from 50 down to 30 something, I feel confident I should be able to at least get below my age chrono-alcohol. Or we're going to start advertising. Our sense of humor is young as hell. Like one or the other. Otherwise, you're going to screw this business. Nobody's going to listen to us about health and fitness.

If yours continues to go up and up, we've got a problem here. But it also shows though, this is important because you guys are all healthy. You're all in great shape. And so what we're looking at is internally, not externally. That's why this is so important. So, um, okay. Inside. Not too good. What is it?

Why on the inside is what counts. So your youth scored better than 10% of other males that ran this specific lab. Terrible. And your rate of aging is 1.16, which means for every one year, you're aging 0.16 faster than that one year. You're faster. I'm losing two, losing two months a year almost. That's right.

That's, that is actually the best way to look at it. So, um, when you're, when you're aging slower, you're basically taking off a couple of years. Yeah. You're gaining, you're gaining a month every year. Whenever I'm losing two months a year. I'm losing two months. You gotta get back on track.

Um, and then you're, I'm woke over your epimetabolic index, but it was excellent. So like overall, like health-wise, genetics as to predisposed, all of those look really good. So that's interesting. So that can look all really good, but then I could still have this high biological age.

Yes. Yep, absolutely. Continue explaining, please. And here's why. They're looking at about seven specific genes for your epimetabolic index in terms of cardiovascular, blood pressure, obesity, et cetera. But that is not all the totality of your current methylation sites. So one is specific genes that aren't ever going to change. And then

the others are epigenetic sites as to what's going on in your body right now. So is that, I mean, I'm trying to get out of this negative mindset because I feel like that's not even a positive thing for me either. It's almost sounds like I have all the good genes I need to be healthy and young and yet I'm still not. But it's in your control. Right. But you have the power. Yes. And so here's off the air too, I'll share your APOE genotypes and those types of things.

And we can go through that as well for sure. Now, does this make people moody if they're... Stupid, dude. Only if they're stupid? Huh? Only after they read the results. Yeah. Yeah. I've been in a bad mood for the last 24 hours.

That's for sure. Not as great. Yes. Slow down. The positive thing is you'll be able to drive down these numbers and improve them. Yeah. Give me the secrets.

Let's go. All right. All right. So those were Adam's results. Next up is? No, Doug. It's Sal. Oh, Sal.

Sal is up next. Oh, Doug, you did that. I do want to preface this by saying I have the most kids here. Oh, Jesus. You're the only one. Here come the excuses. I'm doing pretty good.

Okay, hang on a minute. Does this make him more Neanderthal or less? Yeah, yeah. I can actually give you the results of who's the most Neanderthal. I can do that. I want to know that one. That's gotta be you, Justin of who's the most Neanderthal. I can do that. I want to know that one. That's gotta be you, Justin. You guys.

Look at his forehead. You just let me know and I'll give you who was. Oh, that's funny. So, Sal, you currently 44 years old and your biological age was 50. Okay. And so, you know, if you look at that, that's a plus six, which is a little bit different. You scored better than 10% of others during this lab and your rate of aging was 1.15,

just one 100th of a point less than Adam's. Yes. At this rate, you and I are gonna die at the same time. 10%ers. Look at these guys. We're buried together. Yeah. Good, very good epimetabolic.

Geriatrics over here. Excellent. All right, that's your consolation prize right there. So your shit sandwich right there. Map silver. All right. Let's see by proxy we'll say who the winner is, but we'll go to the next person, which is Doug. All right. So Doug, chronological age of 58 and biological age of 64. So that's plus six, but based on relative age score, it's actually not as high. So if we look at- I was gonna say, because my score was like that.

So why did you make him win? Because he's older. Yeah. Based off of his, so when you get to his age, you'll be even a little bit higher. CS I don't like this. I'll be honest, I saw this result a few days ago, and I didn't sleep well that night.

It can stress you out. By the way, that'll make you age faster. Yeah, I know. I know. It's increasing your score now. It's like a vicious cycle here. Getting less than a deep and REM sleep. So you scored better, Doug, than 13% of people.

Wow. At your age. And your rate of aging was 1.10. You're only losing one month a year. 13% or? To be worse, you'd be losing two months. Yeah. All right.

Adam's always trying to win. The metabolic stuff. Every metabolic age was great on yours, the index on yours was great. Now here's what's weird about this Dr. Rol. Of all the people that I know who seem to be far younger than their age, it's Doug. Yes. Doug is like way more energy, he's got more energy than all of us.

If we go out or whatever, he wants to stay out, he wants to do whatever. He's got tons of energy. He looks young. Oh, that cortisol. Like what is that? No, it really is just that. The one thing that he knows, I mean, Doug is by far the healthiest in the world. He wants to stay out. He wants to do what? He's got tons of energy. He looks young. Like what is that? You know, what's going on?

No, it really is just that. Like the one thing that he knows he would, I mean, Doug is by far the healthiest out of all of us. Consistent with the nose. The one thing though is his Achilles heel is the stress and sleep, right? Which are two of the biggest probably factors with this.

We looked at that on the minerals and metals test and we saw that in the stress mood and metabolism. Then we looked at your oar ring sleep stats and those were a little bit less. So that's the thing is I'm going to give you like eight or nine things that you can all work on and every listener can work on. But for you, you don't need to work on all of them. You need to like really dial in the 80-20 rule. 80% of the results will come with you, most likely with stress and sleep. Yeah, absolutely.

Okay. Yeah, absolutely. For sure. And then keep in mind, you have to look at how many people, 58 years old are running this specific lab. Oh, that's true. I think the sample size is way smaller and I think the majority of them are already focused on their health. So you're competing against like- Oh, that's a self-selection bias, of course. Yeah. And so where the most people are running like thirties and forties are running this lab, I would say, for sure fifties as well

so not gonna say that but Yeah, so anyway, I'm saying that I think you'll be able to dramatically improve this score for sure. Excellent I gotta text my wife. She isn't an older man. So Alright Justin, you finally won something Yes Finally win something Probably on winner, big winner. All the sleeping hits. All the sleeping hits.

What'd you say? All the sleep, yeah. All the sleeping hits. It's key. So you chronological age of 43, biological age of 44, and so essentially neck and neck there, and then 50% better. I'm 44 actually, so yeah.

I'm actually authentically what I am. Yeah, but the test was taken before you came. No. Oh my goodness. Okay. All right. So right on. So you're going to see that in a second, your rate of aging. So you scored 50% better than people of your age who took this lab.

And then yours is basically a one for one rate of aging, 1.02. So like you said, if you put down 44 years old, you would have been a 1.0 for your rate of aging. Cool, cool. So right on that. Good job, Justin. All right. The only authentic one here. Yes.

When you seize what you get. Right, and then epimetabolic. Yours was still good, but more towards fat. We want to make sure we're dialing in. Hey, listen here, old man in and running your cardiovascular tasks and all those things to just look at all that in advance. All right. I want to know if I'm more Neanderthal.

That one. Yeah. Yeah. All right. So there was only one Neanderthal in the group and I'm going to just verify that right now. So I don't think skull size would tell you that. Hey, but you know what? The, the Neanderthals were also supposed to be very intelligent and there's lots of cool things. They were the hardiest. That's for sure.

We know that they could walk around with broken bones and all sorts of different things. And they did. He does have the biggest ankles by far. So nobody was a, um, E two, two, which is, um, the epoigenotype, which is an allele, two, two, but one of you was heterozygous, which means you had one copy of it. You guys want to take a guess who it was? And this is the Neanderthal one?

This is the Neanderthal gene. Who had a copy of it? Who only had one copy, not both, but one. Justin, I don't know. I would say, you know, I don't know. I don't know how you would even guess this. No, it's impossible. I mean, it's just, it's just kind of so funny.

I know my whole family's from, I mean, I know exactly where they're from because both my parents are from the same region. They, and we did a genetic test of the middle East. And so. Yeah. What does this exactly mean? So what, what does it mean?

You have one of the, so. That means your ancestor had sex with Neanderthals. One of the oldest genes that you can have a specific type of protein in the leal. Okay. Called your ApoE genotype. It's essentially how you process fats and other things in the body. And the people with this gene actually, they've been shown to not have as many

cardiovascular risks except for type three, which is a very rare hyper cholesterol based syndrome, but not everybody has it. And it's very protective. It's very protective. I can't have this. There's no, I mean, I don't know, it might be me, but my cholesterol is always, it doesn't matter what I eat. I can eat them. I can't have this. There's no, I mean, I don't know, it might be me, but my cholesterol is always, doesn't matter what I eat. I could eat them.

I could eat so much saturated fat, whatever. My cholesterol always measures real good. So maybe that's not me. We're into, Neanderthals were found mainly in like the Northern regions. Northern Europe. Yeah. That's why I guess me.

I think it's Justin. It's Adam. Adam, wow. I said Adam early, dang. Yeah. Wow. Wow. No way. He's got one copy. So. Can't win them all, but I got some. Hey, if you can have one, it's a great one to have.

That's for sure. Your ancestors didn't invent advanced tools. It's been a long time. They just started bringing back those Geico commercials as well, you know? They get right on. It's so good. This looks like my uncle a little bit, you know, it's like getting right on. It's so good. It does look like my uncle a little bit, you know what I'm saying?

So easy a caveman can figure it out. Yeah, exactly. When I was watching, I was watching football last week and they, they brought those back and I was like, oh, it's so good. Yeah. Oh wow. It's pretty funny. Interesting.

So it's protective. Huh? Very protective. Is it? Yeah. Okay. Is there any other positive things about having that? Uh, typically pretty balanced in terms of the, like I said, the lipid profile, um,

far less chance for Alzheimer's dementia. Lots of same sex attraction I read about this. Can't verify that, but, uh, I'll leave that up to you. That's why they died off. All right. Let's hear that. Let's hear all the things in order of the hacks that we should be doing. What are the big, what are the 80%? I want to reverse this. Yeah. So when we're thinking about what causes us to age faster or age slower, I've really gone in depth on the research

on this. I mean, there's great gerontologists that really study this, that spend their lives on this. And my job is to run the labs, assimilate it, and then actually use it in practice. And so there is diet, there's exercise, there's environmental toxins, such as the heavy metals we spoke about. There's certain medications, drugs, and alcohol. There is overall mental health, there's nutritional supplements that we know now will slow the rate of aging, and then there's also the microbiome. And then the biggest factor that we've talked about before, sleep is a huge factor in this. Yeah.

Wow. That's, now what supplements, because I know people are like, what's the problem? Even though that's probably the least impactful, what supplements slow this down? Yeah. So I'm happy to go through all of them. Oh, good.

We can jump to the supplements though. So there are, I teach something, so I teach this in something called high performance health. And I tier supplements into four tiers. So a lot of people like to jump to four, to the fourth tier. So the fourth tier is things like PQQ for the mitochondria. There are things like nicotinamide mononucleotide

or nicotinamide riboside that are great. There's trans resveratrol. Then there's extra special things like spermidine, there's phycetin. There's trans-Respiratrol. Then there's extra special things like spermidine, there's Fisetin. There's other factors that we can use that we know help to remove what are called senescent cells. So there's a few different ways in which we age. There's like 11 different

factors, but it really comes down to what's called the disposable soma theory on aging. I know we talked about this, I think, just briefly on a time before that I was on, but what it essentially means is that you don't really see aging until you start to get to your like summer in your mid thirties to maybe forties for some people. And the reason is that during, uh, early years in adolescence, you are ensuring that you can

create biological life, that you're healthy, hearty, sound, fertile. And then once you're past really reproductive based age, it's built into our body that then it does not care as much about your hormones and vitality, and then it starts to deteriorate on a more rapid scale. Right. So we see that typically between that's why they

say like, oh, it's all downhill. Not really. Um, so it's not like, oh then it starts to deteriorate on a more rapid scale. Right. So we see that typically between that's where they say like, oh, it's all downhill. Not really. Um, somewhere between 40 and 65, it's this giant gap of when the body starts to then, uh, break down at a faster degree. And it's only because, um, in the background,

when you're younger, your body is not taking care of all the other processes that it needs to, cause your body can't do everything at once. So like, let's say you're younger, your body is not taking care of all the other processes that it needs to, because your body can't do everything at once. So let's say you're getting high levels of heavy metals and you're not sleeping and you're not eating well and you're playing sports, your body's like, yeah, okay, but we're still going to keep producing lots of cortisol, testosterone, dopamine, norepinephrine. And then your body after a while says, oh, we can't produce as much of those anymore. And we have all this inflammation that's been happening in the background and it's not able to balance it. So your mitochondria become weaker, so your mitochondria produce ATP and energy,

but what they also help to do is balance levels of inflammation in your body. And the more antibiotics you take, the more viruses and chronic disease you get, the weaker the mitochondria get, which then can't balance the inflammation. So now the inflammation is unchecked and it's also destroying your mitochondria. So your body gets so much weaker with age. Then we have something called senescent cells. Senescent cells are basically called zombie cells. They're cells that are no longer functioning, but they didn't get the sign and the signal to create what's called apoptosis, which is basically

its own programmed cellular death. And so that's, it's a good thing. You don't want all the cells in your body replicated all the time. We get cancer. Right, exactly. So these things then are eliminated. Well, you have cells in your body that are never eliminated.

The more senescent cells you have, the more inflammation. Creates wrinkles in the skin, hair loss, grain of the skin, not grain of the skin, but grain of the hair, and the body begins to break down. So some of these supplements help to remove senescent cells and their topical creams as well. While the other nutritional supplements help with mitochondria, help with balancing inflammation,

help with what's called a citric acid cycle, like NMN, one of the reasons why it's so popular or vitamin B3 is because it literally gives you back energy for the mitochondria. So I've taken NMM, I've taken injectable NMM, I've done all, and I felt nothing. I felt zero from it, but would I still show on a test that I'm taking it and- Yes. That's the thing. None of those I can say are a dramatic boost unless your body has poor mitochondria in the function of the first place. Like you might have, let's say a thousand

mitochondria per typical cell. Your heart cells have like 5,000. You can actually get tremendous benefit from doing things to boost the mitochondria if you were on the lower side in the first place. Got it. Besides that, they are great too. That's why I call them tier four supplements.

You need to do all of your daily activated multi, your omega threes, good probiotic, enzyme., good probiotic, enzyme, that's what's most important so that you can also absorb all the nutrients of your food. Then you can move down to a creatine, other factors there, magnesium, calcium, zinc. Then after that, okay, a little bit more specialized, what might be more specialized? Collagen support. All of those are probably still more important than taking the specialty ones. Now, having said that, they're still important. Now, how do all those supplements rank to using the infrared sauna and like a Juve light in comparison? Yeah, that's the great point because

it's not just about supplementation. So you want to go through these and you want to start with your nutrition, your stress, and your nutrition, stress, and sleep. So if I say like, hey, what can we work on? That's the most important, nutrition, stress, and sleep. This fatty acid profile, because I remember we did a test with you a while ago where my omega-3 ratio was a little off

and I needed to increase my omega-3 intake. You told me to take an omega-3 that was higher in DHA. It was one of the products that you products. Higher in EPA than DHA. EPA, sorry. Yes, yes. Yep, absolutely. Would that reduce my biological age? Absolutely. Oh, I see.

Yeah, absolutely. So what we're looking at, and this is actually, so this is the easiest way to explain biological aging. You have more oxidative stress in your body than you essentially have antioxidants, whether naturally made or from the environment that can squelch all this free radical damage. So it's like, it's unchecked oxidative stress from advanced glycation end products, from over exercise or under exercise that enable your body to maintain equilibrium. You might not know the answer to this, but I'll

ask anyway, cause I don't know who else I would ask. I do know that I recently have quit using cannabis, but I'll ask you anyway, cause I don't know who else I would ask. I do know that, um, I recently have quit using cannabis completely and I used it on a relatively regular basis. And I know it does affect, uh, the stages of sleep, so it can help people go to sleep, but it doesn't make your sleep as, as good.

Yes. And I would say Adam and I were probably the heaviest users of cannabis. Could that be a contributor to faster aging? And cause I did read a study once that did say that people whose cannabis have accelerated biological age as well.

Could it be the sleep? I believe that it is, and that's due to Dr. Eamon's research. Oh. Cause doctor, like it's hard to find a whole lot of people that have done more research in the brain than Dr. Eamon. And so he found this and I, so I did a whole

podcast on this. And again, I love, I believe a rising tide lifts all boats. I love giving credit where credit's due. And so he does brain scans, but again, you can go to him for Alzheimer's, you can do a full body MRI. But what he found, he compared to alcohol, he compared alcohol, which we know damages

the brain. For sure. We know for sure. For a fact. He compared that against cannabis and cannabis was worse for the brain than alcohol. In terms of aging. In terms of aging. In terms of aging.

Yeah. Yeah. The brain and the body. So it's aging the brain, it's aging the body. This may be why you and I, because you and I use most cannabis. Yeah. You know, and I know it affects sleep and negatively. I mean, that's how I use it is before bed too.

So that's. Actually. So I'm still an advocate of cannabinoids and CBD. Sure. I'm still an advocate. I'm an advocate of THC for certain individuals, Yeah. But it's one of those, I say, use it maybe for 12 to 16 weeks to get you off or through whatever you're going through, like challenge wise in your

life right now, whether it's sleep or inflammation or whatever, but then only as needed. So I still use it, but I use it as needed. So like, let's say I'm just, damn, I'm stressed out because I've got all sorts of like life going on. Yeah. I'll use it, but I use it as needed. So like, let's say I'm just, damn, I'm stressed out because I've got all sorts of like life going on. I'll use it. Like I have no issues with that. I just use it ongoing. I just came off of almost three months. It was like two, two and a half months of completely cold

Turkey and off. And then since then I've reintroduced it and that's what I'm trying to be more like, I don't feel like I need it. It's not a stressful day. I noticed that now, because now it's been a while that I've been off because you get that withdrawal. We get these really weird, vivid dreams, but now I'm back to normal, but I dream now. I remember using cannabis.

I never would remember my dreams because I think it affects that phase of sleep. Phase of the REM, yes, absolutely. So if you're not getting as much REM sleep, which you're not typically getting with alcohol or cannabis, then you're not getting those deeper dream based states. That's the restorative part essentially of the mind, helps reduce anxiety the next day, overwhelm, irritability, all of those things are tremendous. There's one more thing I

wanted to say along those lines with that is that again, anything that's good for us can be negative if taken too far. That's basically just course. And actually taking an oral version of cannabis is most likely better than smoking it. Of course. I want to state that too. Yeah, of course. Because the smoke is oxidative in and of itself. Yeah.

And then I would help people transition off of cannabis or alcohol with sleep by using a product called Adrenal Soothe, which has phospholipidacin, which reduces cortisol. It's an amazing product. Just great clinical research came out, this, if you want to hear it, I'll go over it. It contains ashwagandha, L-thionine and a few

others. So we use that with full spectrum magnesium, with a liquid melatonin. And then, so we're off of then the cannabis and then we actually reduce the dosage so that we don't stop at cold turkey. And then we reduce those other supplements as well as able.

Wow. What was the data on phosphatidylserine you were saying? actually reduce the dosage so that we don't stop it, cold turkey. And then we reduce those other supplements as well as able. Wow. What was the data on phosphatidylserine you were saying? So this is actually on Ashwagandha. Oh, Ashwagandha, sorry. It was a meta analysis of nine studies on Ashwagandha. And I said, listen, if you're stressed,

yes, I believe in journaling, I believe in meditation, I believe in all those things. But I remember back in the day when I was, every time I would meditate, I was so exhausted, I would just fall asleep. And when I would journal, I'm like, I believe in journaling, I believe in meditation, I believe in all those things. But I remember back in the day when I was, every time I would meditate, I was so exhausted, I would just fall asleep. And when I would journal, I'm like, I don't really believe any of this. Like I was just, cause I was so stressed out

like back in my early twenties. And so sometimes supplementation really does help. Like it helps you get to a spot that you need to be. So here's what they found over nine studies. And I won't take you through each of the nine, I actually did a podcast on all nine and it showed anywhere from 250 milligrams to 600 milligrams a day, reduced plasma levels

or salivary cortisol by 23 to 30%. That's massive. Which is unbelievable. Massive. Yeah, because you're not looking to take it to zero. Like then you wouldn't have cortisol. That's not a good thing. You need it.

So it's an adaptogen that truly works to help people just take the edge off stress. It's tremendous. Diet wise, besides healthy, which there's kind of broad category, do we see less oxidative stretch stress when someone is in a ketogenic state versus one where they're using glycogen just because of the process of producing

glycogen and all that is more oxidative or am I just shooting in the dark here? It's, I think it's a good theory, but that has not held up yet. What's held up the most right now is still a Mediterranean diet. That's why if you read Dr. Neer's work or David St. Clair's work or any of like the gerontologists in this space, they're saying,

they're not saying that you can't eat meat, you can, absolutely. They're saying eat, Volta or Alango, eat fish a few times a week. What you want to do though is balance it with polyphenols. That's the biggest thing is that people are not getting enough fruits and vegetables, just brightly colored things. Olive oil is a really good source, right?

And olive oil is fantastic. High quality. Yeah. Yes, exactly. I'm recently, I'm going ketogenic, but this is all just for mental reasons and I'll do it every once in a while. So I don't stay there, but I use a lot of olive oil when I'm going ketogenic, just this is just for mental reasons and I'll do it every once in a while. So I don't stay there, but I use a lot of olive oil when I'm going ketogenic just about my fat.

So that's good news. I have no issues with people doing a cyclic ketogenic diet using mainly olive oil and avocado as their predominant fats for about three to four weeks. Yeah. That's typically like the maximum that I would say because it's not all rainbows, unicorns, and sunshine. Like there's downsides to it as well.

Yeah. I just noticed cognitive, I guess, sharp with it, but after about a month or two, then I tend to come out of it. So. Yeah. Without a doubt. And I think the goal is metabolic flexibility. That's right.

You can go with fats, you can go with out-carbs. You can like, you're able to handle it unless you have a specific event. And then you're training for that event and you could be more fat adapted or more towards a glucose. Yeah, we recently had a trainer course launch and that's why I did it, it was for the mental sharpness and so. Nice.

Yeah, absolutely. And even people who are not a keto based diet, I will say we don't use them in our practice. If you add specific exogenous ketones, it does actually help seem to work as well. So yeah, without a doubt. I mean, even if we don't use it in our practice, cause you don't need to use old things, like

there's different ways to get well, right? There's different ways to get results. Um, and so everybody has like a methodology, but that is for sure one that works. Another one I wanted to add is just specifically on the brain. I think that this is really important. Um, it's called BDNF, brain derived neurotropic

factor. So we're starting to hear more and more about this because typically the more BDNF, brain derived neurotropic factor. So we're starting to hear more and more about this because typically the more BDNF, it's almost like an inverse relationship. More BDNF, less oxidative stress in the brain, less likelihood of Alzheimer's and dementia. Because if, and I know we talked about this before, but I would talk about this every show if I could. It's people are living to 74 to 77 years

old with the heart disease, the high blood pressure, diabetes, cancer, and Alzheimer's. So those are the five reasons why people die essentially. It's not like they're healthy and they die. It's like they get sick, sick, sick, sick, sick. For like 20 years to 30 years, right? But if you don't get any one of those five, the next causes of mortality are literally COPD, which is almost unheard of in people that don't smoke or chemical irritants or emphysema, which is basically a version. And then it's literally accidental death,

kidney based issues. And the kidney based issues typically come from high blood pressure and the medications you're put on or type two diabetes. And then the literally the injuries are motorcycle accidents and falling off your roof, like legitimately. Yeah, because if you're 75 and you feel healthy as hell, you're gonna buy a motorcycle or fix your wheels.

Right. Cause that's what's gonna happen. Well, the thing is though, you get at least an extra 10 to 15 years of life expectancy if you don't get those five. I was just gonna say, I've read data on this and they say, if you've made it to the, whatever the current life expectancy is,

and you don't have these major issues, you can expect to live a lot longer. A hundred percent. Yeah. But also better quality of life, right? So there's health span and there's lifespan. And I, sorry, I skipped over that. Lifespan is how long you live, but for the

most part, people are diseased. They have a chronic based disease in their 40s and then they are on medication then for the rest of their life. That's our typical population. Right. It's usually statin drug or it's on even things like Prilosec for acid reflux. Yeah.

Well, we know that can lead to barrens and solvigil cancer. Yeah. Or it's high blood pressure or it's type two diabetes and the likelihood that you have multiple of those is very high because once you get one, you medicate for it and then you pretend like it's not an issue and then the

inflammation manifests somewhere else. Yeah. And then cancer is the only wild card and the only thing I can say is you try to do everything right, but you run your full body scans and you find it early before it's stage three or stage four, when you have a higher likelihood of being able to treat it either naturally or conventional medicine or a combination of both.

And I can share some great studies on that as well. Yeah. Strength training will reduce your all cause of cancer by like something like 20 something percent just by building more muscle. That was a recent thing. I'd love to hear the research on that. How many times a week was it? Do you know and what type of exercises? Oh, you're right. will reduce your all cause of cancer by something like 20 something percent, just by building more muscle. I'd love to hear the research on that. How many times a week was it? Do you know? And what type of exercises?

Oh, two to three days a week of strength training. We're talking about bodybuilders or anything like that. It was just having the muscle because muscle seems to be protective against cancer. Yes, a hundred percent. And it's also, I would love to see too, it's like if you're doing that, are you also doing these things right as well? But in and of itself, muscle is important because what does it do? It helps strengthen the mitochondria, helps balance the immune system to a greater degree. So there's a lot of benefits to that. So one of those things is just like you said, two to three days a week can improve biological age for strength training, not overdoing it, overtaxing the nervous system or too much breakdown. But believe it or not, and this is one that I

don't love, but I'm recommitting for this year to do it is cardiovascular zone two, cardio. And it's not a little bit. It's actually like an hour and a half a week of zone two cardio is kind of your baseline for that. So it's a brisk walk, not a regular walk, but a brisk walk or uphill incline walking is essentially that zone two cardio that is maybe boring or so, but is dramatically beneficial for your biological age and rate of aging. Yeah. Like even more so for telomeres, because telomeres is

not the end all be all, but it was one of the like five things that was a big one to improve overall telomere length and methylation sites was aerobic based capacity. And you said 90 minutes? A week. Yeah. Uh, that would be the minimum. It's more like 150, like 30 minutes or so, five

days a week. Oh, okay. Yeah. So it's a good amount. Okay. You could do it not every day. You could do it every other day, but they've also found this. If you walk 8,500, 7,500 seems to be the minimum to 10,000 steps a day. You reduce all cause mortality by over 23%. So that's a pretty fantastic number for people just

to walk. Yeah. I mean, that's a good point to bring because I've heard people ask questions like, what's this arbitrary 10,000 step number? Does it even matter? Does it make a difference in that right there, just right there? It is somewhat arbitrary because again, it depends on the individual. Depends on what else, if you're strength training two to three days a week as well, do you really need a 10? Oh, you might be okay with 7,500. I think it depends on what are your genetics for your cardiovascular issues as well. So there's a lot that goes on, how many calories you need to burn, even though it's a slow burn.

But they also found it wasn't even every day. It was five days a week or more. So 10,000, so 7,500 to 10,000 steps, five days a week or more. So you don't have to feel bad about missing a day. I have a question for you. Cause if you look at longevity online, what you typically will find is hormone therapy, growth hormone, testosterone, and women they'll do estrogen progesterone. Have you seen those things being added affecting age or is that more of a just, you

feel different type of thing? Feel different and yes, in terms of health span, but we have not seen any correlation that I've seen in terms of lifespan. And I'm actually waiting for that because we just don't know yet. We don't know if it's going to extend life or there is a theory that the more hormone you're

taking right now, the more you're covering up, going back to the disposable soma theory. Sure. Are you covering up the deficiencies or toxicities you may have that would ordinarily make you feel like, listen, I got to do something. That's right. So that's- Have you seen a change in biological age? Like would you have people who are like, listen, I gotta do something. That's right. So that's-

Have you seen a change in biological age? Like would you have people who are like, oh, I went on testosterone replacement there, I went on growth hormone, whatever, and then you see a change there or does it not affect- We need more people to see that. I don't have that data right now. Yeah, I'd like to see it.

It'd be hard too to tease out the behaviors because of that too though, right? Of course, yeah, more testosterone, more energy. Right, right, I mean, because I remember what I felt like with really low testosterone, I just did not want to move, I didn't want to exercise, and then all of a sudden balancing that out.

Now I'm eager to lift and more active, and so that's kind of tough to try to tease out. It's fascinating because mental health is one of the issues with either increased aging or less. They found that people who lived to be 100 years old, they were just less stressed about life, like legitimately. They didn't have the perfect diet, although yes, they had, you know, the right amount of

fiber and they typically, they did things that were good, right? They did some intermittent fasting. We even talked about that, you know, 12 hours to 16 hours a day. They didn't overeat. That was a big thing. They mainly walked.

They didn't necessarily do weight training. I don't think it's important because if you break your hip at 70 years old, the likelihood you go downhill real fast is highly likely. And so those things are important. Uh, but mental health is a huge factor in how you overall view life and you view your happiness. Yeah.

That's a big one. Hormones is part of that. Uh, my goal is to help people as naturally for as long as I can. And then when needed, as we spoke about before, you can augment and you take it multiple times per week, which is what now finally it's happening in the industry rather than like once a month or twice a month.

And then you get this high level and then you see it drop down. So you're kind of like, um, getting this smaller amount throughout the day, how your body would normally produce it rather than a large amount. And then come back down, which could lead to red blood cells issues, coagulation, if the, if the amount is super physiological.

So it's always about finding that right level for you to be able to do that. would normally produce it rather than a large amount and then come back down, which could lead to red blood cells issues, coagulation if the, if the amount is super physiological. So it's always about finding that right level for you. And, um, yeah, it's about, I mean, it really is about balance and bio individuality. How often do you recommend someone take this test? You said every six months?

I would say you can safely do this every four to six months. And then in the future, we'll talk about three years from now. I think you'll be able to do it about every 12 weeks. Like you'll be able to really get results faster. So I'm doing mine every three to four months because what I recommend for everybody out there is that you don't change everything at once. Change two variables. And so you can actually see if it's working. Because you have your whole life to be able to like look at this lab.

And so what I recommend is, you know, pick two that you know that you can actually accomplish. Not maybe that you need that to do, but pick two that you can accomplish. Yeah, sure. Supplements could be one, but maybe it's intermittent fasting. Maybe it's diet.

Maybe it is working just on your sleep, just on reducing stress. And then, okay, see how does that move the needle? But you have to keep in mind that, because I've actually seen it. So the first time I ran, well, see how does that move the needle? But you have to keep in mind that, because I've actually seen it. So the first time I ran, well, as I was improving, I was like 0.86 and then I was like a little bit lower and then I was a 0.69, which was phenomenal. I was like, okay, this is great.

But then I ran it again and actually was more stressed. And I wasn't doing the same steps in cardiovascular that I wanted to be doing. And I went up to a 0.71. And you can say, oh, well, maybe that's just the inaccuracy. It could be, right? But all I wasn't is dialed in. Dialed it back in, four months later, took it 0.67. And I went from a biological age of like 36 to then my lowest, which was 32. And so these things really do matter. And what I say is dial in the biggest ones, which is sleep, stress,

and nutrition if you can first, just pick one and then continue to work on it. And then just keep in mind, if you just had a newborn baby, you just did all these things, but you probably don't test. Unless you want to see. Well, you want to see what happens. You can actually see the negative.

You can see that this is a negative result. And where do people get this one? So we set up a link. It's called stevencobral.com slash bio age. That'll be a discount for your community. Okay. And there are, like I said, there's four different companies that do this. The reason why I recommend this first biological age that we went through is

because it is maybe not as liberal with your overall biological age, but it's going to be, it's used as Dr. Steven Horvath's clock. So he's a very well renowned gerontologist, probably great to have. He actually would have to zoom in cause I don't even know that he lives in the US. Um, but it looks at your APOE genotype and your MTHFR and that's information that you absolutely

should have to base your nutrition off of it and your overall lifestyle and the other biological age tests don't have it. And it's Steven Cabral, S-T-E-P-H-E-N and then cabral.com forward slash bio age. This test was pretty easy to take by the way. So people listen, it's a blood test, but it's easy, we did it ourselves here at the studio, right?

You did a simple finger prick. Very easy. Very easy. Simple finger prick, very little blood. And again, they're just using those specific cells, looking at the methylation points on those cells, taking your average andlation points on those cells, taking your average and then showing you what you can improve.

So yeah, hopefully that was helpful. Now I know that when we were all somewhere and there's not enough seats for everybody to sit down, I'll give Adam a seat cause you always give the older. We should do a follow up, you know, it's on now. So yeah, like I said, my, uh, my colleagues and I, we dork out on this and we try to beat each other in terms of biological age. Cause if you're doing that is actually, so it's fun to try to beat the system and beat your own body, but also just, you know, have fun and compare with others.

I think it's a healthy competition for all of us. I appreciate it. Thanks for coming on. My pleasure. Thank you for listening to mind pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance, check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic.

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