Video

Transcript

well

i don’t know how to break this to you

but

you’re not getting any younger

i don’t know whoever invented that term

but it’s kind of a weird comment uh

of course we all know we’re all aging

but how can we extend

our life in fact that’s one of my goals

is to help people live longer

and definitely a more quality of life

now is there a really good test to

determine how long you’re going to live

can you really tell by how many wrinkles

a person has i mean the person who has

the record for longevity is they live to

122 years that’s pretty long time

there

probably were people that lived longer

than that but it wasn’t really well

documented i remember in practice

i would do a lot of um seminars

outside my office in different

governmental agencies

and uh one lady wanted me to come to

where she was living in an assisted

living

home and they had um you know different

age ranges from i guess 60 uh up to

maybe 90. and i remember when i was in

the room giving this presentation i

asked the age of everyone in that room

and i was shocked to find out there were

people living there in their 60s that

were literally

in wheelchairs like 63 65 years old i

was like wow incredible i’m going on 58

years old

and i’m actually a grandfather which is

just like a bizarre concept because i

don’t look at myself as being old

i mean i remember being young and

looking at my grandparents when they

were in 50s thinking wow they’re so old

so anyway i think your 60s are the new

40s okay that’s just my viewpoint but

you can’t really tell how long someone’s

going to live based on

the wrinkles that they have or

how gray their hair is or how much

they’ve lost your hearing or

how much they lost their sight

or if they lost their cognitive function

some people that have dementia could

live for a very long time

now calcification is a good predictor of

mortality if you have calcification in

your arteries but as people age they

become calcified their joints become

calcified their tissues become stiff

that’s

calcium building up

also as we age we get shorter we lose

height

our spine starts to shrink

all right next one is bone loss which

relates to being shorter and also

as we age we tend to fall more than we

should but

there’s another indication

for longevity that i want to talk about

and that is loss of muscle

both in muscle mass and strength as we

age we lose our muscle and that is a

very strong association between

loss of muscle strength

and your mortality of aging

not necessarily the mass of the muscle

how big the muscle is but the strength

of your muscle because as we age we get

atrophy right we have a loss of muscle

and the term for that is called

sarcopenia

and the number one muscle that’s

affected first

is the anterior thigh the quadricep okay

this is why you see especially after

menopause and more in women because they

have more estrogen you’ll see a lot of

weakness in that quadricep muscle you’ll

see

it looks like cellulite but it’s really

atrophy which is a combination of fat

but there’s a lot of muscle loss as well

so one test they use to determine

sarcopenia other than a cat scan or mri

which is the gold standard is a

sit-to-sand time test or a chair stand

test cst test so this test right here

can indirectly give you a clue on kind

of how much sarcopenia you have and

indirectly that can be related to how

long you live of course there’s other

factors but this can be a really good

clue so i want to do an experiment right

now okay i want you

just to stand up right now if you’re

sitting just stand up of course you’re

probably not standing up watching your

computer but stand up unless you’re on

your cell phone and comment down below

if there’s difficulty in standing up

does it take you a long time can you

stand up very fast you know probably

even a better test would be to

sit on the floor and get up in a

standing position if you have sarcopenia

boy you’re going to have to roll over

and rock up and you’re going to have to

push yourself up it’s going to take a

long time to get up versus jumping up

quickly which means

you can rule out this condition really

fast there’s another really good test

okay there’s so there’s two tests i’m

going to recommend one is a hand grip

strength test okay you can use one of

those grip strength devices

and if you’re a male and

cannot

grip strength 66 pounds or

30 kilograms of grip strength then

potentially there’s a problem and you

could have this condition

and if you’re female it would be 44

pounds or 20 kilograms of grip strength

so these are two really good

home tests to just to see where you’re

at on the scale of things now let’s just

talk about what we can do

for longevity

okay what can we do to increase

um our length of life

and make sure it’s quality and also what

can we do for

sarcopenia a lot of people have this

condition one of the biggest symptoms of

a low vitamin d deficiency is muscle

weakness okay so vitamin d

is essential for making sure that your

muscles

stay strong especially if you have

sarcopenia so the first thing that i

would highly recommend is start taking

vitamin d for your muscle strength it

just so happens vitamin d is also

associated with longevity because

vitamin d is intimately involved with

your immune system with inflammation

it’s it has anti-cancer properties it’s

great for the heart

it’s good for autoimmune diseases it’s

involved with so many different things

it’s actually i think 19 000 genes that

it can affect so vitamin d is slightly

important okay number two resistance

training very very important if you can

maintain a routine exercise program okay

where you’re doing resistance type

exercise that would be very therapeutic

to your longevity versus not doing

exercise or doing it inconsistently now

i like to switch up my exercises i’ll do

all sorts of different exercises like

i’m still doing my sled up a hill

backwards i’m pulling i did a video with

a guy by the name of ben patrick which

is the knees over toes guy

it was a really good interview which

involves walking backwards and pulling

things backwards so i’m still doing that

exercise but lately i’m also doing

pilates i really like pilates works the

whole body and a new type of exercise

which is actually quite fascinating it’s

it’s a little different it’s called

gyrotonics

i’ll put a link down below but it’s a

fascinating

uh exercise program that involves

strengthening

motions okay and like a 3d not like a

flexion extension type exercise but

you’re

exercising your entire body in different

ranges of motion so you’ll have to just

see it to understand it you have to go

to a gym that has these machines it’s

pretty awesome all right number three

this is very important not just for

sarcopenia but for longevity

nutrient-dense foods i’ll just give you

one little example let’s say for example

you are deficient in folic acid okay or

folate right

well

that alone can create

the same damage

as radiation okay to your dna so in

other words if you’re deficient in

folate

your dna

uh become damaged and they can’t repair

that alone will shorten your life

there’s some

fascinating research that’s just one

nutrient okay number four fasting

this will extend your life definitely

but let’s say for example you’re getting

older and you have sarcopenia and

maybe you just do one meal a day right

because you might not be in a situation

you can fast five days especially if

your muscles are weak um not a good idea

but

one meal a day very smart

but fasting increases growth hormone it

increases autophagy which is the

recycling of old damaged proteins it’ll

definitely increase your life

okay number five keep your cortisol low

cortisol is very destructive

on your muscles okay especially your

legs and your butt muscle

if you haven’t seen that video i’ll put

that video down below but

cortisol is necessary in normal amounts

but not in high amounts if you have too

much cortisol boy that will just really

paralyze your immune system and shorten

your life

number six and i think

from my own viewpoint this is should be

number one okay state of mind if they’ve

done research on this

having a life that has meaning

is very vital for your longevity your

role happiness and unfortunately it’s

not the majority there’s not a lot of

people

that are doing what they really want to

do but i would venture to say that state

of mind is the number one factor for

longevity all right number seven

adequate and quality protein if we’re

dealing with sarcopenia we’re dealing

with having the raw material to replace

all your proteins not just muscle but

all the biochemical pathways

we need adequate protein and we

definitely need quality protein eggs are

at the top of the list okay and then if

we just talk about sarcopenia itself

there’s a version of an amino acid

called leucine called h

m or b it’s kind of a metabolite of

leucine that can help correct sarcopenia

i just want to add this to the mix

because if someone has sarcopenia this

is a good remedy

and there’s a lot to learn about

longevity and so i think your next most

important video to watch would be on

this topic right here check it out

you