EP 4 | Is Your Biological Age Still Growing Up? Let’s Hack It!

WEBVTT

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Welcome to Listen to your Skin by Moon and Skin, the podcast where science meets nature to celebrate the story of your skin.

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Your skin is a living canvas, ever evolving, deeply personal and uniquely yours.

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Each week, we'll dive into the science of healthy skin, share empowering stories and uncover transformative self-care rituals.

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We're here to help you embrace every phase of your journey with confidence and care.

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Hi everyone, embrace every phase of your journey with confidence and care.

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Hi everyone, welcome to this week's episode of the Listen to your Skin podcast by Moon and Skin, and I'm your host, dr Jen Haley, and today I'm joined by a good friend of mine, julie Gibson-Clark, a former structural engineer turned wellness advocate.

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Who proves that biohacking does not have to break the bank.

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Kid.

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Who proves that biohacking does not have to break the bank.

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As a single mom, she optimizes her health on less than $150 a month, using simple yet powerful habits like mindset, work, movement, sauna therapy and targeted supplements.

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Her results speak for themselves DNA methylation testing shows she ages just 65 days for every 100 chronological days, and she held the number two spot on the Rejuvenation Olympics leaderboard for over a year.

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Julie's passion is making health and longevity accessible for everyone, and today she's sharing her best strategies for staying strong, vibrant and healthy, no matter what your budget.

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Julie, welcome to the show, so nice to be here, Jen.

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Oh my gosh, this is going to be fun, huh yeah.

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Where do you want to start?

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Yeah, I mean everywhere.

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We talk so often about these things.

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And first I'd really like you to discuss what biological age is compared to chronological age, because I don't think that people really understand that there's a difference between the time we've been on the planet versus how our cells are aging.

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Right, I mean the fastest way to understand.

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That is like the twin studies of one who smokes and one who doesn't.

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Right, I think we can easily.

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We can see the aging, but what we can't see is what's happening on the inside.

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So we have our chronological age, you know minus 56, but then we have different ways to measure our biological age.

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So we have what is it?

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12 different hallmarks of aging.

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So really, theoretically, I suppose you could have over 12 different ways to measure that.

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So there's just a multitude of things that we're measuring or not me I am not in that but that they're measuring when we're looking at biological age.

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So different tests are measuring different things and every test can give you a different biological age in theory.

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Okay, so basically what I hear you saying is that our genetics do not determine how quickly we age saying is that our genetics do not determine how quickly we age.

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Correct, yes, so let's talk about one of the age marking, one of the age tests DNA methylation.

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Right, so we're looking at we the scientists because I am not this is way above my pay grade, so I'm only going to explain it the way I, as a little engineer, can understand it.

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But you know, we've got our DNA methylation or these, like basically these guards that almost stand sentry over your DNA and they're sort of saying okay, you know, this genetic trait is going to stay turned off and this, you know, good genetic trait is going to stay turned on.

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So like, imagine a baby who's got the APOE4 gene.

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Well, they're not going to develop Alzheimer's as a baby because their DNA methylation is working to keep that DNA in a very like functioning in a very healthy way.

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So we can manipulate that DNA methylation as we age.

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And so what happens as you get older?

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That DNA methylation based on how you live your life, so how you play the piano almost right Like the, I suppose, like your genetics is the piano you've been given.

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But how you decide to play that piano, how fast you play that song, how hard you play that song or how softly like that's going to determine how that DNA methylation ages.

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I mean, that's just one biomarker.

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Of course there's, you know, a bunch of different ways to measure your biological age.

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I mean there's physical ways, right.

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There's your grip strength, you know there's just so many different ways that we age and there's no one, like I said, there's no one hallmark of aging, although they all are linked together, right?

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So if your DNA methylation starts getting wonky, well then other things are going to get wonky and your organ ages.

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You know different organs are going to age.

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I mean, it's all.

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It all ties together.

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But yet we can, because we're, you know, humans.

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We have to kind of look at it systematically and in different ways.

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Yeah.

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So okay.

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So to translate that basically when I was in medical school we were taught like oh, you'll know more than me.

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Yeah, but you actually practice it.

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You actually practice it and you've made a difference by over 20 years.

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So you just mentioned you were 56 years old and your tested biological age has been what 36?

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36 years old right.

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So I want to get into that further, but I want to just break it down for everyone listening that we have this like ageism.

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I call it ageism because people want to put people in certain categories depending on our chronological age, but what really happens is our biological age is more of a determinant to our health span and that we do have control over it.

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As you mentioned, in the twin studies, one twin will age.

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An identical twin will age at a very different rate than another identical twin.

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So even though they've been on the earth the same amount of time, they're aging at a very different pace, and I think this is the coolest thing in the world, because that's what gives us agency over our life, like we don't have to just give up and surrender to time.

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We have control through little choices that we make, and it doesn't have to be the billionaires that have this.

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It's tangible for everyone.

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So I know you mentioned DNA methylation.

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Can you, before we talk about some of the physical things, can you talk about some of the hallmarks of aging and what is a hallmark of aging and then how people can test for biological age?

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Yeah, I'm going to try, do your best and then tell us how to hack it.

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That's what we really want to get to here.

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Yeah, I mean I can tell you how to hack the DNA methylation which then hacks like all the other things.

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Right, I mean?

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So there's what.

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The other big biological marker is, your telomeres, so your telomere length.

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I mean.

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I know one of the great hacks for telomere length is meditation.

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That's the free.

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I mean, of course there are.

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I think there's some supplementation and some other things that you're probably more familiar with.

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But I know that meditation, particularly TM, they've studied and it's done very well.

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With what's telomeres?

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Yeah, so telomeres are the end.

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You're well with um.

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What's telomeres?

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Yeah, so telomeres are the, and you're the doctor, I'm the engineer.

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Okay, I'll tell you how I this is the way I just know I hear the whole shoelace story.

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So they're like the ends of the caps on the end of the shoelaces and you know, as those get thinner, everything kind of starts unraveling, right yeah, so every time, our cells, so our dna, is this cool double helix and I mean, I didn't really learn this in medical school, this is just afterwards, right.

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But our, our cell, our dna, is a double helix and every time it replicates.

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So while we're sitting here alive, all of our cells are replicating, some at faster rates than others.

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That double helix, the two strands of like your shoelace have to unwind, and in order to unwind, the little end caps of like what's that called on the end of the shoelace have to unwind.

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And in order to unwind, the little end caps of like what's that called on the end of the shoelace?

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That little cap, just an end cap, yeah, it has to come off and for it to unwind, and every time it does, that end cap gets shorter and shorter and shorter.

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So what happens is, the longer we're alive, um, those end caps have a higher chance of like completely decomposing.

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And then you have frayed shoelaces and the cell dies.

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And the more cells that die, the more we decompose, right?

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So we want to keep those telomeres long.

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So you're basically saying one thing that you can do to do that is meditation.

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That's free, that's available.

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Totally free and it's, you know, just keeping your life low stress, which I mean that's easier said than done, right?

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I mean, I've been through some pretty stressful periods, but you know, you got to come up with ways to mitigate the stress of life.

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I mean, just opening up Instagram can be stressful for people, really, I mean.

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So you have to empower yourself and decide this is something that's stressing me out.

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I'm not going to do that anymore.

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You know, come up with different ways and for me, I started meditating.

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That was like in the middle of my day and it's amazing, like how you're just like, oh, wow, I didn't even realize I was stressed out.

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So how does someone start meditating?

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I want to back up first before, because you were asking me about, you know, biological tests and we're kind of like on the edge of this.

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So cellular senescence and measuring your senescent cells is another biological age test, right?

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So how those zombie cells are building up, and you sort of alluded to it, right, it's like the cells replicate and then you have these ones that aren't replicating anymore and they're just like hanging out doing nothing.

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I mean, they're little zombies like hanging on for dear life, you know, or whatever.

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I mean.

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Again, this is my own little way of thinking of this, you know, my non-scientific way.

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So they're sitting around and you have to, you know, come up with ways to clear that out.

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I mean, as you know, when you're younger that process is happening all the time.

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But you need to kind of do a synolytic detox, I suppose, every so often, which is fasting.

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That's one of the greatest ways to do that.

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I think it's by day three of a what do you call those?

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Because you don't have to fast with no food anymore.

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I think Valter Longo has proved that you can do the fasting mimicking diet, and by day three, I think, you're detoxing your senescent cells.

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So that's amazing.

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And then there's also senolytics out there.

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Novos has got some great say supplements or compounds in there that help detox those zombie cells as well, so that's another way.

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There's just I mean, there's just a multitude of ways to measure your biological age so, and different companies have different proprietary logarithms that are looking at different aspects of aging and then kind of coming within a logarithm to say, okay, this is your biological age.

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So it's really different from different companies.

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Right, so you've touched on methylation as being the one that the Rejuvenation Olympics uses.

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That has been the one that you have used.

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Can you talk about why you think that or why it seems to be more standard that people are doing that DNA methylation as opposed to other age testing for biological?

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age testing.

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Again, this is from what I understand, but that Dunedin pace of aging is just one of the most reliable.

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So like, on a daily basis, if I were to take a blood test, you know, on Tuesday, wednesday, thursday, friday, I more than likely would get the exact same result, whereas some of the other ones that are using different blood biomarkers, that could kind of be a little bit different on every morning or at night, or, you know, you might get a different age, and so I think what I understand in that space is that this is one of the most reliable ways to look at it.

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I the way I've made peace with, like, knowing that there's, you know, a whole multitude of tests out there.

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What I care about is I'm going to take this one test and then I'm going to, um, I'm going to meditate, you know, I'm going to make sure I meditate every day for a year or whatever, and then I'm going to take that test again.

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Did it make a difference?

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That's what I care about.

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Is the difference?

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So like, for instance, I did my first pace of aging test before trying Novus.

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I did a zero, you know, and then at six months and it was like whoa that made an 8% difference in my pace of aging.

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And then I added, you know, a pound of vegetables a day and the exercise and the weights and the saunas and the cold showers, and you know I was meditating all along, but you know, and that made another three percent difference.

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So it's likewise like I could go on vacation and not sleep very well and come back, take it again and it might slow down my pace or increase my pace of aging.

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You know so, when you take it you do have to be a little careful okay, so that's great.

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Um, you keep mentioning meditation and I recall about 20 years ago I was just stressed out workaholic and people would tell me I needed to meditate all the time and I'd be like I don't have time for that.

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You know one more thing I gotta do.

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I get a massage.

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I work out.

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So what is the simplest way for someone to start meditating?

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Okay, so I I love.

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This is something that was taught to my son when he was going through a really tough time and I thought this was brilliant.

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It was just on the way out the door.

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Focus on the feeling of your feet in your shoes when you're walking like a tick.

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Not?

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Han has a really wonderful book for people that do not have time to meditate but want to meditate.

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It's called peace is every step when you're watching, when you're washing the dishes, wash the dishes.

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When you're making your bed, make your bed.

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And I try to like touch on this in my YouTube videos Like you got to chop a lot of carrots.

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Like then chop the carrots.

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Like you know, be with them.

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Like, oh, this color is beautiful.

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This, when I make the bed, like I literally have focused on like wow, I love how this fabric feels on my hands, and like I want to.

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You know, just like you, just take that time.

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You've got to do it anyway.

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Why do you need to be thinking of like 500 things?

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You need to be on that step, and so you just try to live your life the way you would imagine.

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I suppose you'd live as a monk in a monastery, I mean, I don't know what they live like.

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But that's what I would imagine, like when I'm making the tea, I'm going to make the tea, and I think that that's the easiest way for people that are really, really busy.

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Because think about it like, let's say, you are like a surgeon, right?

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I mean, when you're in that surgery, be in that surgery.

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Don't be thinking about like the 5,000 things that you've got going, which you invariably do.

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You know, like most people have 5,000 things going, but when you're with your kids, be with your kids.

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You know when I'm with you having this conversation.

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Don't think about the next question.

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Think about what you're saying because that will naturally direct where it organically wants to go, as opposed to where I think it should go Exactly.

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Yeah, that's.

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I mean, that's something that's so tangible for everyone, and the fact that it actually makes a difference in biological age.

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Because, you know, we live in this world whether it's skincare or whether it's the longevity biohacker space where people want the crazy stuff.

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They want to pull out like the newest skincare trend and do put slugs on their face or whatever, and they want to get their blood drawn or their child's blood drawn and inject it into themselves.

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And what you're saying is that we don't need to do that to make a huge difference.

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Yeah, at all like one of my favorite doctors, dr darshan shah.

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He always talks about this pareto principle and I just, I think it's the most brilliant thing.

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What is that?

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20 that you need to do that can going to get you 80 percent of the way.

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And the 20 percent is like diet, exercise, meditation, like those are all free, that is all free and that's going to give you 80 percent.

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I'm not, you know, I would never argue that like maybe plasma exchange and um, all these other things wouldn't help.

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But that's like the last 20%.

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And same thing.

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Like there's a Apex Medical talks about you know, like you got to come up with a foundation right and that foundation is your diet and exercise and get that right because that will actually help your hormones.

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And then, once you get you know, then you kind of like, oh, what hasn't worked with your hormones?

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You got to optimize your hormones and then it's like you got to optimize your weight and then that last little bit, which really in that kind of model is like the last 10, is all the other very expensive therapies.

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The rest of it is like we can all do this, it's free, it's totally free, and I just yeah, I just wonder, like we talk about the pace of aging, but I wonder, if, like we all, did that, then what are all our paces of age like?

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Where would one be?

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Does that like a, for instance?

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So this, the pace of aging, is based on a study of a thousand people okay, take a step back.

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So, pace of aging versus biological age yeah, you define those two.

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Yeah okay, so let's so biological age, like say you've lived your life like really really well, right, like you've been really really healthy.

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You are going to have probably a low biological age.

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But now we're going to look at like, now you start getting really stressed out and like life goes to hell in a handbasket and you're eating pizza every night and you're not exercising and you're whatever.

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You're still going to have like a slower biological age because you had all those years of doing well, right, but your pace of aging might increase because now you're you're doing like, say you start picking up smoking.

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Well, now your pace of aging is going to change for sure.

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Or same thing, like as you get older, your pace of aging kind of.

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You know, like when you kind of go start going downhill, you kind of start so the biological age is more cumulative over your lifespan, whereas the pace of aging is a more not volatile, but it changes more quickly depending on what's currently going on yes, but what you're doing, more so than you know, more than your genetics, I mean like okay, let's, let's even use brian johnson, right, he talked about his old, his previous um, how do you say practices, or how he was living his life, right, like running Venmo and like pizza, and you know it was a very unhealthy lifestyle and he had a very high pace of aging.

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Then he started doing all the things that he's doing and he's slowly, slowly, slowly slowing down that pace of aging.

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So I mean, he's doing all the stuff.

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You know nothing wrong there.

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But for the people listening to this podcast that don't have two million dollars, I'm telling you, you know, diet, exercise, those are all free and they, they move the needle 80 of the way okay.

00:17:33.762 --> 00:17:56.094
So I mean I beat myself up a little bit, just from a from a skin perspective and now almost from a health optimizations perspective, and we've talked about this because I grew up in an urban desert in New York, very poor, I didn't really have any vegetables until I was like 25, I think in college, my diet was alcohol and fiber, one cereal and apples.

00:17:56.934 --> 00:17:59.980
I was canned spinach and milk.

00:18:00.540 --> 00:18:05.454
That was my college, yeah, and I never wore sunscreen until I was 30 and I think, oh my gosh, is it too late.

00:18:05.454 --> 00:18:12.497
So I probably started to have a better diet once I turned 35 ish.

00:18:12.497 --> 00:18:20.296
But just say, someone's listening to this and they're 40, 45 and they're thinking, oh, it's too late for me is it ever, ever too late?

00:18:20.336 --> 00:18:34.179
No, never, never, because you can really turn things around, like really profoundly turn things around Like what are five things somebody can do starting in the next, because we don't want you all to start things like all at once.

00:18:34.179 --> 00:18:34.861
That's too much.

00:18:34.861 --> 00:18:36.676
I was just going to say, yeah, that's too much.

00:18:37.109 --> 00:18:42.798
That's the number one thing is to like not do all the things you know, almost like.

00:18:42.798 --> 00:18:55.518
I think it's helpful to come up with like one plan, I suppose, like okay, like like I have a few metrics that I try to make work.

00:18:55.518 --> 00:18:57.125
Every day I do a pound of vegetables and make sure half of those are greens.

00:18:57.144 --> 00:19:03.239
I'm doing that, yeah Well, I'm doing that so and easily, like, and I'm going to get you into that, but anyway, doing that, yeah Well, I'm doing that so and easily, like, and I'm going to get you into that, but anyway.

00:19:03.239 --> 00:19:12.130
And my new thing is I'm going to start adding, like, trying to eat a beet every day, which we'll see.

00:19:12.130 --> 00:19:14.153
I'm working on some recipes, but anyway, um, cause they're really good for your DNA methylation.

00:19:14.173 --> 00:19:24.526
I eat a lot of beets, yes, so that's good, that's very, very good for you, um, but so you know there's diet, and so that's a few metrics, like you know, making sure you get adequate protein amounts, and that you what's that?

00:19:24.526 --> 00:19:36.583
Well, from the number that seems to be floating out there again, not a doctor, not a researcher, but what I've heard, it seems like, is one gram of protein for every pound of body weight.

00:19:36.583 --> 00:19:43.571
Some people say it's per pound of lean mass, so there's some, you know, some discrepancy there.

00:19:43.571 --> 00:19:49.563
But so for me, that's like between 100 and 130 grams of protein.

00:19:49.563 --> 00:19:57.319
And so what I do is I just thought, well, I'll just count the protein foods and I don't count all the protein that's in veggies and all the other stuff, because I like, well, they'll just go along for the ride.

00:19:57.319 --> 00:19:59.321
You know, I'll end up with like 130, probably.

00:19:59.321 --> 00:20:00.863
I don't know yeah you know.

00:20:00.883 --> 00:20:02.063
So I just make sure I get that.

00:20:02.063 --> 00:20:05.506
And then I make sure I have the pound of vegetables a day and, like I said, half of those are greens.

00:20:05.506 --> 00:20:22.263
So you know, like, I'm not counting potatoes as a vegetable, any you know starchy veggies I'm not counting as a veggie, but like the greens, I don't mind, like like beets, even though they're a root vegetable, turn those kind of things I just don't count like starchy stuff and I don't notice.

00:20:22.263 --> 00:20:23.226
I don't say plants either.

00:20:23.226 --> 00:20:28.361
I say vegetables Cause, like you know, rice and grains are plants too, but that doesn't, that's just different.

00:20:28.361 --> 00:20:33.559
So so those are the two like diet metrics that I make sure happen.

00:20:33.559 --> 00:20:37.114
And of course, I'm, you know, optimizing how much I'm drinking water.

00:20:37.114 --> 00:20:42.023
You know I'm also trying to make sure it's organic and all of those good things.

00:20:42.023 --> 00:20:48.800
And then I just try to make sure I've got a VO2 max in there, because again, that's another way to measure aging is your VO2 max.

00:20:48.800 --> 00:20:51.219
It's a predictor of your age.

00:20:51.219 --> 00:20:54.156
So I'm doing that once a week.

00:20:54.156 --> 00:20:56.999
I'm doing a HIIT exercise once a week.

00:20:56.999 --> 00:21:09.720
I'm doing strength training, which is always changing all the time, and saunas are really good, but, like, if people have access to it, if they don't.

00:21:09.720 --> 00:21:10.241
They don't.

00:21:10.241 --> 00:21:12.354
That's like again, that's kind of just getting.

00:21:12.354 --> 00:21:18.480
That diet and exercise piece is going to get you a long way and it just takes a while, though you can't do all the things at once.

00:21:18.480 --> 00:21:23.494
I mean, I've been doing this for gosh over 25 years, you know.

00:21:23.494 --> 00:21:25.077
So it's taken like one little.

00:21:25.077 --> 00:21:28.834
I always like I love this like analogy, because I'm very into cathedrals.

00:21:28.834 --> 00:21:33.957
Anybody who's been to Europe with me will know that's all I do is like sit in cathedrals and I just like I love them.

00:21:33.957 --> 00:21:42.772
But I love thinking of my life like a cathedral that I'm building, you know, like it's one brick, I just have to do this one brick.

00:21:42.772 --> 00:21:50.688
And so, like the, the pound of vegetables, I was like Sarah got Dr Sarah Godfrey talks about that and I was like, okay, yeah, I think I could do that.

00:21:50.688 --> 00:21:52.632
Like I could do that, let me see if I could do that, you know.

00:21:52.632 --> 00:21:53.634
And I didn't start.

00:21:53.634 --> 00:22:00.143
I didn't just eat a pound of vegetables a day, cause like that is like gas, it is really mean to your body.

00:22:00.143 --> 00:22:03.714
So I was like, oh, I'll just start with like a carrot and some greens, you know.

00:22:03.714 --> 00:22:13.109
And then it was like okay, then like next week I might add a little bit more, but you know, I just slowly built it over time to so that it became so habitual.

00:22:13.431 --> 00:22:22.444
I use the term like, I use this analogy a lot, but like brushing your teeth like nobody, like you have to brush your teeth twice a day and yes, okay, it's only two minutes each time, but you don't.

00:22:22.444 --> 00:22:25.306
It doesn't occupy any mental space, like whatsoever.

00:22:25.306 --> 00:22:34.375
You just know you're going to gut me, I hope If you're not, if you're not brushing your teeth, brush your teeth because oral health is really important, but anyway, so you know you brush your teeth twice a day, same thing like you're.

00:22:34.375 --> 00:22:38.079
When you first start a habit, it takes a lot of mental space.

00:22:38.079 --> 00:22:49.269
Like, oh, I got to get to the store, I got to make sure I have the veggies, I got to have them on hand, I got to prep them, I got to da, da, da, da, you know all of those things.

00:22:49.269 --> 00:22:52.073
But then it just becomes like second nature and you're just doing it and it doesn't occupy any mental space.

00:22:52.093 --> 00:22:53.473
So, but only if you build it slowly.

00:22:53.473 --> 00:23:00.760
Yeah, we were talking about this earlier, about even toothbrushing, because little kids, it does occupy mental space because they have to learn.

00:23:00.760 --> 00:23:06.646
So whatever stage we're in, we will have to use some mental space until it becomes habitual.

00:23:06.646 --> 00:23:09.538
And now it just becomes habitual like beet kvass.

00:23:09.538 --> 00:23:11.005
You got me into beet kvass.

00:23:11.005 --> 00:23:22.721
I am not great in the kitchen and now I love making beet kvass and it takes 15-20 minutes once every couple weeks and it gives me so much nutrients and fermented.

00:23:22.721 --> 00:23:24.434
I'm really into fermented foods.

00:23:24.434 --> 00:23:25.638
What do you think about fermented foods?

00:23:25.730 --> 00:23:28.436
Yeah, I think they're really important, I mean again.

00:23:28.537 --> 00:23:38.654
I'm not a scientist but from what I hear and from what I experiment with and feel, I mean this is really kind of, when I started eating more fermented foods again went slowly, I didn't.

00:23:38.654 --> 00:23:47.938
You know, I started with like a tablespoon at each meal of fermented foods, but it just helped Like I could almost feel my food getting digested and it just I feel like my tummy stays.

00:23:47.938 --> 00:23:54.930
I mean, for all the girls out there, it's like my tummy stays a little flatter, you know, just all of those things like feel like they're working better.

00:23:54.930 --> 00:24:03.476
But what, the way I understand it is like we're not just what we eat, we're what our microbiome eats, because that microbiome is actually making vitamins for us.

00:24:03.476 --> 00:24:07.979
And I just think that is the most freaking cool thing in the whole wide world that we've in our house.

00:24:07.999 --> 00:24:08.898
We call them happy bugs.

00:24:08.898 --> 00:24:12.520
You know, I used to raise my son saying, like you know well, what, what kind of happy bugs is that going to?

00:24:12.520 --> 00:24:14.482
You know, is that going to be good for your happy bugs?

00:24:14.482 --> 00:24:15.903
Is that going to be bad for your happy bugs?

00:24:15.903 --> 00:24:22.728
And, like you know so it was always like kind of a fun conversation to have with kids Because you're like, do you have bugs inside of you?

00:24:23.673 --> 00:24:37.054
You know a lot of bugs and so that's really kind of fun, you know, but yeah you know it's so interesting because the more we're learning with skin and the microbiome, the more we're realizing how many conditions are associated with the gut microbiome.

00:24:37.054 --> 00:24:38.174
Is eczema one of them?

00:24:38.174 --> 00:24:38.914
It's not one of them.

00:24:38.914 --> 00:24:43.397
Psoriasis and rosacea are particularly linked, but eczema, you know, there's some controversy.

00:24:43.397 --> 00:24:49.182
There's more correlation than causation, but we're really finding that there's a lot of relationship.

00:24:49.182 --> 00:24:56.847
And when we're an embryo, our skin and our gut come from the same cell type, so it makes complete sense, and our brain as well.

00:24:56.847 --> 00:25:05.101
So they're all interrelated and western medicine wants to divide the body, but we're really all interconnected.

00:25:05.101 --> 00:25:14.993
So if your biological age is younger, your skin is going to naturally look younger, like no one would ever think you looked 56, that's well, I get a few comments online.

00:25:15.013 --> 00:25:24.449
She definitely looks 56 and I mean, listen, let me just like back up, because I was a swimmer and I'm a beach baby and I never, I to this day, I didn't wear sunscreen on the way down here.

00:25:24.449 --> 00:25:26.295
I mean, I don't wear sunscreen, I don't, I don't do it.

00:25:26.295 --> 00:25:47.369
I know you guys say to wear it and like I'm going to Hawaii next week I will wear the sunscreen, you know, but for the most part, no-transcript.

00:25:52.410 --> 00:25:55.876
So I think that you could probably get me to eat more vegetables and I can get you to take better care of your skin.

00:25:55.876 --> 00:25:56.739
So do we know?

00:25:56.739 --> 00:26:00.472
Our biological age is our body as a whole, but what about different organs?

00:26:00.472 --> 00:26:06.839
To that point, do different organs age differently, Like does your brain age differently than your kidneys and your skin?

00:26:07.150 --> 00:26:11.422
Yeah, this is what they're talking about now, and there's a way to measure that, which I think is fabulous.

00:26:11.422 --> 00:26:13.011
Again, science.

00:26:13.011 --> 00:26:21.511
I do not understand but the fact that these omics age and symphony age, and looking at what are the names of them One is omics and one is symphony age, and this is all.

00:26:26.215 --> 00:26:28.759
Yeah, well, at any rate, I just.

00:26:28.759 --> 00:26:38.435
I think it's so fascinating and the way I heard it explained was like, of course our organs age at different rates and of course we are all aging different rates.

00:26:38.435 --> 00:26:45.996
Otherwise we would all develop the same disease in the same organ at the same time of life, and that's not true.

00:26:45.996 --> 00:26:58.182
I mean, just looking at my parents, you know it's like, my mom has Parkinson's, my dad has a little bit of dementia, you know it's like, but they're maybe within five years of each other, you know, so could age differently.

00:26:58.182 --> 00:26:59.443
Your skin could age.

00:26:59.443 --> 00:27:03.546
It's an organ, right, it can age very differently than, say, your heart, your muscular system.

00:27:03.546 --> 00:27:22.319
I suppose, like if you were like an elite athlete that might, you know, stay strong for a very long time, but maybe you had a lot of inflammation.

00:27:22.359 --> 00:27:38.844
You know, different things are going to age differently, which I just think is fascinating that's super fascinating, but here's what's empowering about it this is the most important thing is if you can afford that test and like, look at that, it's like now you have a way, a window into oh my gosh, you know, my lungs are aging really fast.

00:27:38.844 --> 00:27:41.719
Oh, what do I need to do to really support my lungs?

00:27:41.719 --> 00:27:54.145
And looking at that, because they're all tied together, just like you said, you know it's like, although we're looking at different systems or different, you know individual organs, of course they all work together and if one starts suffering, like others are going to start suffering.

00:27:54.145 --> 00:28:04.154
I mean, if you start like not being able to breathe, I think we would agree a lot of stuff is going to go, you know wrong.

00:28:04.154 --> 00:28:09.242
So it just it's empowering, though, because you can get a window into what's happening long before you're having problems, and I think that's what's really, really cool.

00:28:09.542 --> 00:28:14.951
Okay, and the current test that people are utilizing is the true diagnostic test and these things change all the time.

00:28:14.951 --> 00:28:22.755
They change all the time, but that's measuring your actual organ age and it's almost like the weakest link in a chain If your kidneys are the weakest, it's going to bring other things down.

00:28:22.755 --> 00:28:25.838
If your brain is the weakest, it's going to bring other things down.

00:28:25.838 --> 00:28:33.288
So if you get a clue that one thing, one organ system is aging more rapidly than the others, you can get a jump on it before you have any symptoms.

00:28:33.409 --> 00:28:35.010
Yeah, exactly Interesting.

00:28:35.010 --> 00:28:40.323
I haven't, you know, full disclosure, I've not taken it yet, I've just been like looking at it and interested in it.

00:28:40.323 --> 00:28:42.041
It's, you know it's out of my budget.

00:28:42.041 --> 00:28:44.423
I mean, I'm just like everybody else, that's out of my budget.

00:28:44.423 --> 00:28:49.642
It's not something that I can afford right now, but it is something that, like in the very near future, I want to be doing.

00:28:50.383 --> 00:28:53.567
Yeah, and I always think about why do we do a test?

00:28:53.567 --> 00:28:57.683
The only reason I want to do a test is it going to change a behavior of mine right.

00:28:57.683 --> 00:29:03.807
So it looks like I mean with diet, you're basically saying eat nutritionally dense whole foods.

00:29:03.807 --> 00:29:04.830
Can I do microgreens?

00:29:04.830 --> 00:29:08.159
Do I have to weigh microgreens, or do microgreens count as more vegetables?

00:29:08.159 --> 00:29:08.760
You know, I don't.

00:29:09.342 --> 00:29:10.304
I honestly don't know.

00:29:10.304 --> 00:29:19.584
I honestly don't because I know that I've heard about that like that, like broccoli sprouts, for instance, that the amount of sulforaphane in a broccoli sprout can be as much as like in the whole head or something.

00:29:19.584 --> 00:29:24.884
Again, I'm not a scientist, I don't know, but you know that's really cool if that's true.

00:29:25.315 --> 00:29:25.816
That's what.

00:29:26.016 --> 00:29:35.663
I veggies, I just love like, I like again back to meditation, like I love going if I can go to the farmer's market, you know I love to go there, if I can get to the grocery store.

00:29:35.663 --> 00:29:44.037
Just all the colors, like it's just, I mean I just it's like a radish, I mean it's so beautiful that red, like a red beet.

00:29:44.037 --> 00:29:47.941
You cut it open and all that Like that is absolutely like, like it's gorgeous.

00:29:49.742 --> 00:29:50.262
No, it is.

00:29:50.262 --> 00:29:53.526
And also I mean to your point about having a pound of vegetables.

00:29:53.526 --> 00:30:08.667
The fiber also helps move things through your body for phase three detoxification, which a lot of women have a hard time going to the bathroom and they get constipated and they have problems with estrogen and having the bad estrogen recycle through the body.

00:30:08.667 --> 00:30:09.880
So there's a lot of reasons.

00:30:09.880 --> 00:30:14.424
It's not just about the vegetables, it's about the whole food and what it does for our body.

00:30:14.865 --> 00:30:34.386
Yeah, I mean that's what's really interesting, right, like we all take like you know, I take supplements too, but like you know to take like, um, let's say, oh, I'm going to take vitamin C, versus like getting vitamin C in a veggie that has all these other things that are going to work synergistically, that's like really cool to me.

00:30:34.386 --> 00:30:41.143
Like you, I think there's so much we don't know about eating veggies or plants.

00:30:41.143 --> 00:30:42.005
I mean, think about it.

00:30:42.005 --> 00:30:49.219
I just try to think like okay, let's say, like all bets are off, like now, all of a sudden, we're wandering around in the wilderness right now, like you know, just trying to.

00:30:49.219 --> 00:30:55.196
And I have actually, I have survival training in the wilderness and I have college credit for this, by the way, thank you, mom and dad.

00:30:57.741 --> 00:31:02.536
And we had to like forage off the land the last day and like that's what you're doing.

00:31:02.536 --> 00:31:03.797
You know you're just eating plants.

00:31:03.797 --> 00:31:09.663
You're just like, oh, yeah, okay, I know this is I mean, we had to be taught which ones were safe that whole trip Like we were just eating plants.

00:31:09.663 --> 00:31:20.542
And I just think like no, duh, like we were evolved, we had to have evolved to like with plants somehow, like again that microbiome, because it's kind of like who's running the show.

00:31:20.604 --> 00:31:49.468
Like I know, when I was really a big sugar eater, I always felt like I had an addiction to sugar and once I did a lot of the fasting you know, I did the fasting, mimicking diets and stuff it really shifted my microbiome and I don't I don't like forage for sugar anymore and I just wonder if, like, our body eats something and knows like, oh my god, this is really good, because I really do, like I need my greens, like I love my greens and I need them and I crave them, and when I'm traveling it's really can become a problem.

00:31:49.468 --> 00:31:50.950
You know, I agree with you.

00:31:51.175 --> 00:31:53.988
I do think our microbiome gives us cravings for different things.

00:31:53.988 --> 00:32:00.364
I do want to say that if I ever go on naked and afraid I'm going to be on there with you, I'm not doing it, no way.

00:32:01.025 --> 00:32:01.526
But yeah.

00:32:03.394 --> 00:32:05.278
I do think our microbiome craves that.

00:32:05.278 --> 00:32:13.009
So I find that like if I'm in that sugar addiction because it lights up areas of the brain on functional MRI, same as like heroin.

00:32:13.009 --> 00:32:16.835
So it's very addictive and a lot of people listening might be like I can't give up my sugar.

00:32:16.835 --> 00:32:24.169
So can you talk about how you would recommend going through a sugar detox until you get reset?

00:32:24.169 --> 00:32:30.186
Because it's really true that once you reset your palate, things like celery can actually taste sweet and salty.

00:32:30.287 --> 00:32:32.221
Hazelnuts, you just have to get through it.

00:32:32.335 --> 00:32:42.368
So how does someone go through incorporating good while slowly removing the bad and, you know, without going through that horrible feeling of flu and misery and crankiness.

00:32:42.675 --> 00:32:43.661
It is awful, isn't it?

00:32:43.661 --> 00:32:49.787
I don't, you know, I mean talking to somebody who took it took over a decade for me to get off sugar.

00:32:49.787 --> 00:32:53.493
I mean, really, you're talking to somebody who took it took over a decade for me to get off sugar.

00:32:53.493 --> 00:32:59.248
I mean really, and I think it was like the final nail in the I would do like the fasting, mimicking diets, like that was very helpful to me.

00:32:59.248 --> 00:33:15.364
But it was really when I said, hey, I'm going to eat a pound of vegetables a day, and like it's so filling when you, when you focus on what you're going to do and what you're, you know, you just kind of leave behind Like I don't focus on like how many carbs.

00:33:15.364 --> 00:33:21.277
I don't count carbs, I don't do any of that because I'm so full off the protein and the vegetables that I just don't really.

00:33:22.141 --> 00:33:41.017
It's like if I crave anything like, say, I'm craving a little sweet, I'll have literally like one chocolate chip in it, and which sounds so stupid to people that are on sugar right now, because I know how dumb that would have sounded to me, but I would say one of the greatest things I found very helpful was berries, like when I would have a craving for sugar, I would like say it was ice cream.

00:33:41.458 --> 00:33:47.380
I would freeze up a bunch of berries or I would get the frozen berries at Costco and that, for some reason, was you know.

00:33:47.380 --> 00:33:57.585
So you have to kind of like look at what your cravings are and try to find something healthier, but and just know there is going to be some time where you're going to have to kind of find your inner general.

00:33:57.585 --> 00:33:58.750
You know, I call it your inner general.

00:33:58.750 --> 00:33:59.734
You know you are worthless.

00:33:59.734 --> 00:34:01.660
Worthless and weak, you know, or whatever.

00:34:01.660 --> 00:34:04.817
Like somebody's gonna really boss you around and so you're not going to do that.

00:34:04.817 --> 00:34:08.945
But it's a lot easier to do that when you're super full, off of edgy.

00:34:08.945 --> 00:34:22.458
I mean, like I come down for dinner and I'm almost force feeding myself every night Cause I'm like, okay, I know, I need, you know, four more ounces of greens and 20 more grams of protein, okay, and usually I'm just going to have a liquid cause I'm just so full by then.

00:34:22.757 --> 00:34:25.422
Yeah, you know similar with me.

00:34:25.422 --> 00:34:30.489
When I was in college it was the low fat, high carb rage and I I was always hungry.

00:34:30.489 --> 00:34:32.856
I was always having a hard time managing my weight.

00:34:32.856 --> 00:34:34.981
And now I'm protein centered.

00:34:34.981 --> 00:34:57.766
I look at eating real foods and everything sort of falls into place if you just focus on those two things eating real foods and protein centered and healthy fats and I don't hesitate to dribble like olive oil and avocado all over my stuff and my weight tends to be okay, as opposed to if I was having more processed foods.

00:34:58.114 --> 00:35:04.007
I tend to get really hungry and I know it's sugar spikes, insulin and then sugar downs and up and down, and up and down.

00:35:04.007 --> 00:35:07.985
So I think diet really plays a huge role because we're looking at it as messengers, like what are the messages?

00:35:07.985 --> 00:35:14.260
We're looking at it as messengers, like what are the messages we're sending to ourselves?

00:35:14.260 --> 00:35:19.155
Are we sending good messages to turn the genes on or turn the genes off?

00:35:19.155 --> 00:35:26.860
And once you start looking at food as a message, it's a lot different than if you're just filling your tongue with satisfying.

00:35:27.161 --> 00:35:29.447
Yeah, food is information and food is medicine.

00:35:29.447 --> 00:35:35.755
I mean those two things are just like duh.

00:35:35.755 --> 00:35:37.704
Like I mean it's not no duh, but when you start eating, like that, you're like, oh my gosh.

00:35:37.704 --> 00:35:39.012
And then, same thing, like is the microbiome the messenger?

00:35:39.012 --> 00:35:42.601
Like is the microbiome like making you forage for, for those things?

00:35:42.601 --> 00:35:55.487
So I just I want people to walk away from this, not thinking, oh well, great, you know, they're so perfect.

00:35:55.487 --> 00:35:57.668
I want them to like I struggled with all of this for for decades I mean decades, and especially the sugar at night, like I would be so good all day.

00:35:57.568 --> 00:35:57.797
And then it would be like, oh, I just need a little bit of ice cream, you know.

00:35:57.797 --> 00:36:04.262
And then it was like, oh well, you know, and uh, you know it's, it took me a long time, but you can do it.

00:36:04.262 --> 00:36:09.626
It just you got to do it step by step by step, you know, and just focusing on, like, adding more things.

00:36:09.626 --> 00:36:16.117
You know, and just, and look at this, what really really helped was like looking at this, like, oh, I have the rest of my life to do this.

00:36:16.117 --> 00:36:19.204
I'm not trying to come off sugar in eight weeks.

00:36:19.204 --> 00:36:27.264
I'm just going to, like, this week, focus on this, you know I'm going to add some berries at night and I'm going to make sure I get extra veggies during the day.

00:36:27.425 --> 00:36:33.155
Okay, all right, maybe I still had a little bit of sugar, but like next week I'm going to get better, and then the next week get better and the next.

00:36:33.155 --> 00:36:36.784
You know what I mean, because that is also giving your microbiome that time.

00:36:36.784 --> 00:36:49.806
But I do think with sugar, the fasting, mimicking diet did really help, like kind of almost like it didn't feel really great, but at the same time, like when I got to the other side of it, it made it a lot easier.

00:36:49.806 --> 00:36:54.980
So I don't know if that was like microbiome thing, like dying off or something, but that did help.

00:36:54.980 --> 00:36:58.664
But I, you know I did have to put a lot of willpower in there.

00:36:59.106 --> 00:36:59.246
Okay.

00:36:59.246 --> 00:37:16.501
So what I'm hearing is that the big things that people can do and slowly incorporate over time is diet and eating real whole foods, focusing on protein and vegetables, highly colorful, good variety of vegetables, healthy fats and healthy fats and we know from listening to this podcast.

00:37:16.501 --> 00:37:24.802
Healthy fats are important because of the bilipid membrane in the skin and we need fats to hold in moisture and retain water to make your skin look dewy and plump.

00:37:24.802 --> 00:37:27.789
Plus for your brain and the brain and the hormones.

00:37:27.934 --> 00:37:31.826
So fats are needed for brain hormones, skin and many, many other things.

00:37:31.826 --> 00:37:36.085
You mentioned exercise, vo2 max, weight training.

00:37:36.085 --> 00:37:37.581
You mentioned sauna.

00:37:37.581 --> 00:37:40.264
So if someone doesn't have access to a sauna, do you think?

00:37:40.264 --> 00:37:49.000
Because I look at the skin as a major detox organ, so when we sweat we remove our heavy metals and other toxins what if someone's working out really hard, to the point where they're sweating hard?

00:37:49.000 --> 00:37:53.226
Is that equivalent to sauna or more heat shock proteins with sauna.

00:37:53.306 --> 00:37:55.610
I think there's more heat shock proteins with sauna, I would imagine.

00:37:55.610 --> 00:38:06.005
But you're still getting that detox and the thing is you are detoxing, so make sure to take a shower, like right after, don't I see these girls that get in the sauna like first of all, with all the plastic clothing on and all you know?

00:38:15.675 --> 00:38:18.003
and I'm like, oh my God, and then they don't take a shower and I'm like like you just reabsorbed all that Like.

00:38:18.003 --> 00:38:21.012
But you know, obviously I see that I see that at hot yoga and I exit as soon as we're done with Shavasana and I exit and I go rinse my body off.

00:38:21.012 --> 00:38:33.045
There's just a sink there and I rinse it off with the water, and not only to prevent acne from forming and folliculitis, but also to get those toxins off, because even 15 minutes driving home they're going to get reabsorbed into the body.

00:38:33.045 --> 00:38:34.927
So as soon as you sweat we want to get it off.

00:38:34.967 --> 00:38:35.708
Yeah, but so?

00:38:35.708 --> 00:38:39.632
But if people can't afford a sauna, I would encourage them to look into local gyms.

00:38:39.632 --> 00:38:51.025
Again, no affiliation, but shout out to EOS Like they've made gym membership so affordable and they usually always have saunas, so there might be a gym in your neighborhood that you could use and they would have a sauna.

00:38:51.025 --> 00:38:51.947
So it's like a win-win.

00:38:51.947 --> 00:38:55.119
You got to go to the, you know, it's like a way to motivate yourself to work out.

00:38:55.119 --> 00:38:56.764
Like that was how I got into working out.

00:38:56.764 --> 00:38:59.603
I was like, well, I'm just going to go for the sauna and have like a spa day.

00:38:59.643 --> 00:39:11.362
And then it was like, well, I might as well lift some weights.

00:39:11.239 --> 00:39:15.967
You know, it's like it's just it from the gym, so for me the gym is a huge sense of community which I think we underestimate in the longevity space, is just the community.

00:39:15.967 --> 00:39:16.117
I'm not when I'm in the gym, I'm in my zone, so I'm.

00:39:16.157 --> 00:39:18.623
That's not my, I'll find you and I'll hunt you down and make you be my friend.

00:39:18.623 --> 00:39:19.505
No, I mean.

00:39:19.565 --> 00:39:19.746
I'm in.

00:39:19.746 --> 00:39:20.579
I'm in with the earlier.

00:39:20.579 --> 00:39:22.630
There's like different crowds at different times of day.

00:39:22.630 --> 00:39:23.635
You go later, I'm at.

00:39:23.635 --> 00:39:26.820
I'm at the like four or five in the morning and we're all in our zones.

00:39:26.820 --> 00:39:29.362
We're doing our thing, we get in, we get out.

00:39:29.864 --> 00:39:32.086
Yeah, I still found you and made you be my friend.

00:39:32.146 --> 00:39:34.710
I know you didn't make me.

00:39:34.769 --> 00:39:40.882
I know, I know, Okay meditation that's attainable for everyone, even just being in flow in the moment, and then fasting.

00:39:41.284 --> 00:39:43.675
Fasting, yeah, and I would encourage fasting, mimicking.

00:39:43.675 --> 00:39:48.940
Don't do the whole, because I just think it's so much easier and so people can just Google fasting, mimicking diet.

00:39:48.940 --> 00:39:52.463
There's, you know, walter Longo has the kit out there, the Prolong kits.

00:39:52.463 --> 00:39:57.748
Again, no affiliation, but just you know, or you can put in some plan to your AI.

00:39:57.807 --> 00:39:59.989
You know, I think it tastes disgusting.

00:40:00.010 --> 00:40:01.190
I know, I know, so you can.

00:40:01.371 --> 00:40:03.072
I do not like the fasting mimicking diet.

00:40:03.894 --> 00:40:04.255
I gave it to Julie.

00:40:04.255 --> 00:40:10.083
No, no, you're talking about the Prolong, because you can design a fasting mimicking diet I do that yeah, you can design your own.

00:40:10.945 --> 00:40:25.070
Yeah, I'll do my own fasting, mimicking one of these days, okay, and then the last thing I wanted to touch on are supplements that can be utilized for reducing your biological age.

00:40:25.195 --> 00:40:26.639
Yeah, so I'm a big, you know.

00:40:26.639 --> 00:40:28.666
Obviously most people know I'm a big fan of Novos.

00:40:28.666 --> 00:40:48.298
Again, like, yes, I have an affiliate code, but like no, you know, like this is just a fact, you know, I, I started taking Novos and my life was pretty, you know, it was tough, I had a teenager, you know whatever but literally everything went to hell in a hand basket for the first six months and I knew that I could.

00:40:48.298 --> 00:40:52.367
Just, I was part of their study and I'm one of those people like, oh gosh, I want to do good for them.

00:40:52.367 --> 00:40:53.809
So I made sure to take it every day.

00:40:53.809 --> 00:41:10.188
But when they called me to take my, you know, okay, six months is up and I'm thinking, oh my God, like I've just had literally the most stressful six months of my entire life, of my entire life, and I thought, this isn't going to be good and it came back 8% slower.

00:41:10.648 --> 00:41:15.284
So I know that that supplement works and it's all about clearing out the senescent cells.

00:41:15.284 --> 00:41:23.199
There's all kinds of other things Again, science that is way above my pay grade so people can look that up, but it's a great.

00:41:23.199 --> 00:41:28.655
So I don't think you can achieve super great results with no supplements.

00:41:28.655 --> 00:41:33.188
But I do not think you need to be taking a hundred pills at every meal like.

00:41:33.188 --> 00:41:46.293
I just think there are so many, um, wonderful compounds out there and companies doing um like combination supplements and they're making them into drinks and you know you just you have to do your research.

00:41:46.293 --> 00:42:07.648
But when you look into senolytics that was how I found that company they had like fisetin or fisetin, I don't know how you say, I'm never gonna figure that out, but anyway um, which is a really powerful senolytic and found in strawberries yes, found in strawberries, but you'd have to eat a lot of strawberries to get what you need for clearing out you know so, um, and then a bunch of other things in there.

00:42:07.688 --> 00:42:12.378
Glycinecine is in there and, in fact, as a skin person, like that was the thing that I noticed.

00:42:12.378 --> 00:42:14.088
I was like my skin just like.

00:42:14.088 --> 00:42:19.358
Oh, I was like it just really popped my skin, which was really cool, especially when I was really stressed out.

00:42:20.139 --> 00:42:27.818
Yeah Well, that's why I appreciate having this conversation so much, because I think it's so easy for someone to be listening and be like that's not my life.

00:42:27.818 --> 00:42:39.675
My life isn't perfect, I can't just like live to do all of these hacks, but what you're talking about is something that is part of everyone's life, like, we can all find time to be present in the moment.

00:42:39.675 --> 00:42:43.858
We can all find time to sweat a little bit, with and without our families and our friends.

00:42:43.858 --> 00:42:48.090
We could all find time and money to not eat for 24 to 48 hours.

00:42:48.090 --> 00:42:51.981
Uh, these are accessible for everyone.

00:42:51.981 --> 00:42:57.452
Now, what if someone cannot afford to even get the true diagnostic test?

00:42:57.552 --> 00:43:02.670
are there simple ways to measure how well you're aging, like through.

00:43:02.831 --> 00:43:07.737
I think you have mentioned before to me grip strength grip strength, right, like that's a great, that's a great way to measure it.

00:43:07.737 --> 00:43:09.726
Like your balance, there's balance testing.

00:43:09.726 --> 00:43:18.152
There's um, the grip stink is, you know, you have a thing that you grab and it tells you the force and you can buy something like that off Amazon.

00:43:18.152 --> 00:43:21.606
I don't think it's even 20 bucks, you know, I don't think that's very expensive.

00:43:21.606 --> 00:43:23.550
Um, what else is the other things?

00:43:23.871 --> 00:43:25.994
Um, you mentioned VO2 max.

00:43:26.014 --> 00:43:26.614
VO2 max.

00:43:26.614 --> 00:43:28.978
Yeah, so VO2 max and also your body composition.

00:43:28.978 --> 00:43:29.958
So how much um?

00:43:29.958 --> 00:43:30.420
You know?

00:43:30.420 --> 00:43:32.789
I mean, we all know sarcopenia with aging, right?

00:43:32.789 --> 00:43:38.108
So dexa scan is going to give you like how much muscle mass to bone mass you can be looking at.

00:43:38.108 --> 00:43:40.554
You know, it's a great, that's a great test.

00:43:40.554 --> 00:43:50.978
And so, like I go to a place called dexa fit um and they, I think it's cost me, I don a couple, maybe it was like 100 for the DEXA, not even 100.

00:43:50.978 --> 00:43:58.043
And then like 100, 150 for the VO2 max and part of the VO2 max, they give you your resting metabolic rate.

00:43:58.043 --> 00:44:03.987
So you're sitting in a chair and they're giving you the exact amount of calories you burn if you just sat around all day.

00:44:03.987 --> 00:44:05.452
So it's really empowering too.

00:44:05.452 --> 00:44:13.135
If you're trying to lose some weight, you can really dial in the exact number of calories you need to be eating on a daily basis, which is great.

00:44:13.577 --> 00:44:14.679
Right, I just want to jump back.

00:44:14.679 --> 00:44:19.043
For those of you who haven't heard the term sarcopenia it's basically loss of muscle mass.

00:44:19.043 --> 00:44:24.346
So you could see, when someone's older they kind of get frail, they get a little hunched over, they get skinny legs.

00:44:24.346 --> 00:44:25.789
Like we want to avoid all that.

00:44:25.789 --> 00:44:39.378
We want to keep muscle on our body because that's a sign Actually, all that we want to keep muscle on our body, because that's a sign actually your, your leg girth is associated with, or the thickness of your thighs is associated with longer life.

00:44:39.304 --> 00:44:41.340
So keeping muscle on your body is really essential, or building the muscle.

00:44:41.340 --> 00:44:42.000
I mean, it's like a savings account, right?

00:44:42.000 --> 00:44:51.012
You're just going to build it up because you know it's going to decrease as you get older, even if you work out I mean even the, even the best athletes, right, their VO2 max decreases and their muscle mass decreases.

00:44:51.012 --> 00:44:57.708
But you know why not like, why not go from like great to good, instead of good to bad?

00:44:58.650 --> 00:45:01.637
So VO2 max, you have to go somewhere to have it tested.

00:45:01.637 --> 00:45:03.407
I've never had my VO2 max tested.

00:45:03.568 --> 00:45:03.949
I think so.

00:45:03.949 --> 00:45:08.518
I mean, like these rings and other things are giving you a VO2 max, but it's based on a logarithm.

00:45:08.518 --> 00:45:12.340
I'm not sure that that's even like one of the true diagnostic.

00:45:12.340 --> 00:45:15.202
One of those tests, like even through your blood, is giving you a VO2 max.

00:45:15.202 --> 00:45:16.182
I don't know.

00:45:16.182 --> 00:45:20.175
I feel like why not just go right to the source and like actually test your VO2 max?

00:45:20.175 --> 00:45:22.773
Why use a logarithm when it's not that expensive?

00:45:22.773 --> 00:45:26.175
It's not a fun test, but it's good to know.

00:45:26.536 --> 00:45:26.695
Right.

00:45:31.985 --> 00:45:33.329
I mean, I only do it like once a year and, um, yeah, I just again.

00:45:33.329 --> 00:45:37.661
Those are things that's like okay, they're not, it's not free, but it's not, it's not breaking the bank, you know.

00:45:37.681 --> 00:45:41.150
So we have grip strength, vo2 max.

00:45:41.150 --> 00:45:46.079
Uh, leg girth or muscle, yeah, muscle, muscle mass get.

00:45:46.079 --> 00:45:46.945
What did we say?

00:45:46.945 --> 00:45:50.431
Getting up from a lying down position without yeah, your hands another great one.

00:45:50.490 --> 00:45:53.436
Yeah, can you get up from a lying down position?

00:45:53.436 --> 00:45:55.340
Right, and there's different ways to do it.

00:45:55.380 --> 00:45:57.510
There's just like there's a youtube that like I'm gonna do it right now.

00:45:57.510 --> 00:45:59.114
No, because you got.

00:45:59.114 --> 00:46:00.186
You got the slippers on.00:46:00.246 --> 00:46:01.670


I don't think we both have dresses on.00:46:01.670 --> 00:46:07.309


But yeah, can you, you know, get up, and there's different ways you can test, you know.00:46:07.309 --> 00:46:11.715


So, like I guess you would look up mobility, I'm not exactly sure what you would YouTube, we'll have to find okay.00:46:11.735 --> 00:46:13.559


So I found one because I'm really into this.00:46:13.559 --> 00:46:17.577


This is what I try to practice all the time and I get my kids to do and I compete with them.00:46:17.577 --> 00:46:21.228


And there's a got, there's a YouTube video.00:46:21.228 --> 00:46:26.726


If you just look up, like getting up, getting up, lying down no hands, something like that.00:46:26.726 --> 00:46:40.708


You want to see how quickly that you can get up from a lying down position without using your hands and I think it really tests pelvic girdle strength because you're not pushing off, because if you see an old person, the way they have to get up off a chair, they have to use their hands.00:46:40.708 --> 00:46:42.273


We should not have to do that.00:46:42.273 --> 00:47:00.231


And in, like Japanese culture, they sit on the floor all the time, so they're constantly getting up and down and down and let's just be honest, the couches aren't good for us in that in that regard, because we want to be able to have good balance to your point and strength, so we don't fall.00:47:00.331 --> 00:47:01.635


This is why gardening is so good.00:47:01.635 --> 00:47:06.585


I think one of the reasons you're getting up and down and eating the vegetables digging yeah and you got the veggies.00:47:06.585 --> 00:47:11.215


But even if you're growing flowers, like it's getting up and down, this did bring you happiness though.00:47:11.235 --> 00:47:11.858


Yeah, I know.00:47:11.858 --> 00:47:16.806


Okay, did I miss anything, I think we got it, yeah, okay.00:47:16.806 --> 00:47:19.795


So lots of ways that we know we're aging.00:47:19.795 --> 00:47:22.710


It used to be nine hallmarks of aging, now we're up to 13.00:47:23.405 --> 00:47:48.012


And I think we're going to be even more as the science continues, and then once we know what causes aging that we know of, then we can figure out ways to take agency and control over how quickly age, to the point where I kind of wonder sometimes, like how would I live differently if I didn't have a birth certificate and I didn't know when I was born?00:47:48.554 --> 00:47:48.755


Yeah.00:47:49.585 --> 00:47:50.409


If somebody asked me.00:47:50.528 --> 00:47:52.186


I would tell them I'm probably like 30.00:47:52.186 --> 00:47:52.728


That's how I feel.00:47:52.728 --> 00:47:54.393


I feel like 30, 33.00:47:54.873 --> 00:47:56.157


I don't think I want to be 30 again.00:47:56.157 --> 00:47:59.731


It's like a lot of drama and like uncertainty.00:47:59.731 --> 00:48:00.414


Oh, I love my 30s.00:48:00.414 --> 00:48:03.809


Sorry, living on a military base single girl.00:48:03.909 --> 00:48:05.112


This is great Anyway.00:48:06.436 --> 00:48:07.157


Many options.00:48:07.157 --> 00:48:09.833


Yeah, I mean, but that's the thing it's like if anyone is listening here.00:48:09.833 --> 00:48:11.442


I mean, but that's the thing it's like if anyone is listening here.00:48:11.442 --> 00:48:16.576


I mean, we kind of get in this mindset of our.00:48:16.576 --> 00:48:20.384


Oh, I'm sore, you know, my joints hurt because of my age.00:48:20.425 --> 00:48:21.849


Well, they don't have to.00:48:21.849 --> 00:48:23.755


Yes, this was a big thing.00:48:23.755 --> 00:48:31.016


So I watched up, you know, watched my mom, kind of like, well, I'm just old, you know, like, and she does have arthritis, you know, and um, but it was like, well, I'm just old, you know, like, and she does have arthritis, you know, and.00:48:31.016 --> 00:48:34.625


But it was like, oh, I'm just you know, oh, I just have this because I'm just old.00:48:35.304 --> 00:48:43.807


There's a bit of a giving up in that and I mean I love my mom, but you know, I see people, not just my mom, I see other people too.00:48:43.807 --> 00:48:49.818


There's a lack of empowerment there that I don't think needs to be there.00:48:49.818 --> 00:48:54.170


I don't think we need to be victims to the calendar.00:48:54.170 --> 00:49:08.722


I think that we can do all kinds of things and each one of those things you know you're talking about, like there's all these different hallmarks of aging, but we have to remember they all interconnect, so impacting one affects others, you know.00:49:08.842 --> 00:49:17.634


So if you're going to get out and exercise right, just if you start building muscle, that's actually going to help increase your VO2 max, even if you've never done a bunch of sprinting and then you start sprinting.00:49:17.634 --> 00:49:19.949


You know they all work together.00:49:19.949 --> 00:49:23.460


So, at any rate, I just think we can't.00:49:23.460 --> 00:49:31.498


We just can't lie down and accept like, oh, this is just what happens with age, and I am so grateful that more and more people don't feel like that.00:49:31.498 --> 00:49:35.295


I think you know what is it like the guy who broke the five-minute mile.00:49:35.295 --> 00:49:37.873


Then it was like, oh well, now we can do it under four minutes.00:49:37.873 --> 00:49:39.512


Oh, you know.00:49:40.188 --> 00:49:43.813


Yeah, roger Bannister, yeah, yeah, and I think about to your point.00:49:43.813 --> 00:49:53.833


You know, if you're eating really healthy, nutritious foods and you have enhanced blood flow, you're going to get that much more nutrient delivery to your skin and to your organs.00:49:53.833 --> 00:49:55.525


It's going to nourish you from the inside out.00:49:55.525 --> 00:50:00.989


So everything falls into place and when you start feeling better, it's easier to incorporate the other things.00:50:01.690 --> 00:50:02.693


Yeah, yeah, yeah.00:50:02.693 --> 00:50:03.675


I just I don't know.00:50:03.675 --> 00:50:11.887


I think it's just like I don't want to be in pain, I don't want to spend a decade of my life in decline or unable to move.00:50:11.887 --> 00:50:16.708


I mean, there's just so much I want to see and so much I want to do and I want you know, want to be there for my son.00:50:16.708 --> 00:50:35.594


I just want, like I just want I'm not afraid of dying by any means Like I was having this conversation last night with a friend and it was just like like I've had a great life, like if I had, you know, peace out right now, like I would say I had a good ride, I had a great ride, but there's still so much more I want to see.00:50:35.594 --> 00:50:38.784


If I don't see it, okay, you know, I'm not afraid of dying.00:50:38.784 --> 00:50:49.360


I'm more concerned about having like 10 or more years of not of being alive but not being able to experience life.00:50:49.360 --> 00:50:52.766


That's what I'm afraid of for the most part, you know.00:50:52.766 --> 00:50:54.972


So it's like I'm just going to do everything I can.00:50:54.972 --> 00:50:56.356


I mean everything.00:50:56.784 --> 00:50:57.688


Yeah, and you are.00:50:57.688 --> 00:51:07.099


So I mean I love your strategy that you're not interfering or interrupting your life to actually have a more expanded life, and you are doing some cool things.00:51:07.099 --> 00:51:12.931


So can you share with everyone, before we close out here, what you're doing on your YouTube channel to give people some tools?00:51:12.931 --> 00:51:14.416


And other places that they can find you.00:51:14.576 --> 00:51:22.635


Yeah, so I do have an Instagram at Julie Gibson Clark on Instagram and then, which I just post shenanigans and all kinds of fun things.00:51:22.635 --> 00:51:33.532


And then I have a YouTube channel that I started which is the Longevity Kitchen, and it's just about like cooking and how, like I hope eventually I'm going to help people put together.00:51:33.532 --> 00:51:35.246


Like here's how you put together a week.00:51:35.246 --> 00:51:38.449


You know it's like cause that's a lot like people are like how do you do a pound of vegetables a day?00:51:38.449 --> 00:51:40.280


How do you even make sure you got them in the fridge every week?00:51:40.280 --> 00:51:52.329


Eventually we'll get to that, but we're right now just kind of laying down some basics and like teaching people, like some fun recipes or I don't really like to think of recipe because I feel like that is just again adds more stress.00:51:52.329 --> 00:51:56.567


So it's like we're gonna make something, we're gonna think about the structure and how we make it.00:51:56.567 --> 00:51:59.052


So just really trying to teach people how to cook.00:51:59.173 --> 00:52:06.061


Because I feel like one of the major things we've done that's aged us is we've outsourced our food to.00:52:06.061 --> 00:52:11.231


You know, I don't want to call any companies out, but you know we've outsourced it and they're they're a business.00:52:11.231 --> 00:52:15.079


They they're going to use the lowest, you know the cheapest stuff.00:52:15.079 --> 00:52:16.268


They're not, not everybody.00:52:16.268 --> 00:52:33.594


There's some good restaurants out there, but you know, if you're just always outsourcing that it's, you're never going to achieve pinnacle health, Whereas if you're sitting in your kitchen, you know exactly what goes into your food, and so I think we need to inspire, be inspired to get back into our kitchen, and then we just need to get in there and start working.00:52:33.594 --> 00:52:34.155


Yeah.00:52:34.297 --> 00:52:35.280


Start chopping your veggies.00:52:35.320 --> 00:52:36.427


It'll be your meditation.00:52:36.427 --> 00:52:37.329


See, it's a win-win.00:52:37.329 --> 00:52:38.692


Meditate and chop veggies.00:52:39.293 --> 00:52:40.416


Yes, you've helped me.00:52:40.416 --> 00:52:48.572


I mean, it doesn't feel like it's add any stress to my life at all and I'm really into it now, so, and I'm in the moment when I'm doing it, feeling all the senses of my vegetables.00:52:48.572 --> 00:52:49.974


So thank you Everybody.00:52:50.034 --> 00:52:53.938


Check out Julie's Instagram and her longevity kitchen.00:52:53.938 --> 00:52:56.422


And more goodness to come, thank you.00:52:56.422 --> 00:53:02.146


Thank you.00:53:02.146 --> 00:53:03.449


Thank you for joining us on Listen to your Skin by Moon and Skin.00:53:03.449 --> 00:53:06.297


It's an honor to be part of your skincare journey and if you love this episode, make sure to subscribe.00:53:06.297 --> 00:53:16.909


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