"Living Naturally" - Healthy Aging and Keys to Longevity

it's really my honor to be here and I'm definitely here to serve and teach you this is this is um your talk and I thank you for coming I'm gonna give it but I really want it to be for you and so do participate ask questions if you think you know more about a topic than I do feel free to share information just be polite about it don't make me look stupid or anything what's happened no seriously some of you III will learn things today from you and hopefully you learned some things from me today too so um thank you very much for coming and yeah and I'm so excited to be associated with bestir Clinic I've been at best your clinic for 26 years I've actually been in practice for a closer to 30 put it best your clinic for for 26 of those and this is an absolutely wonderful place if you haven't experienced it as a patient yet you've just got to do that it's a wonderful place to get your health care to anyway longevity I can't actually remember what the name of this talk is officially but I'm calling it longevity living a long and healthy life there's there are a lot of ways to approach thinking about longevity and healthy healthy aging and and each of you probably has your interest in your experience in your knowledge area already I'm gonna I'm gonna I chose a particular angle I chose a particular inroad into the topic looking at inflammation I'm a Y person and I'm hoping to teach you a little bit about my perspective on the the Y of this topic and not just what to do there's gonna be plenty of what to do but I think my experience is that if you leave with a little bit of understanding you're more likely to enjoy making changes and understand why you'll be making changes and be motivated to have it be part of a natural transition to some other different piece of your lifestyle so that's my angle and if you've looked if you've had time to look through the handout there's tons of information in here I'm actually instructed to get through the talk I could back up in there there are some chairs in the front here if you'd like to sit in the front I'm my instruction is to keep my talk to an hour today which is I'm really long-winded and in a poor limit setter so that's just gonna be a great challenge and I think that my crew will forgive me if I run a little over and hopefully you will to it I've got way too much information in enthusiasm to cover everything I'd like to talk about in an hour so I better get started but but so this six pages it's a handout for you to take home what I don't get to you can look up while all these topics are discussed in wonderful resources online and in books and so on there are plenty of experts around you'll notice if you got a chance we got here early and glanced ahead but in the back as a section on nutraceuticals or supplements supplements vitamins special nutrient supplements for that in one one study or another or in many cases multiple many many many studies have been shown to promote longevity or healthy aging in one way or another I will get to some of those in detail but I put it at the end because it's actually not my emphasis my emphasis I'm going to talk to you today about am I still on okay I'm going to talk about inflammation and energy because if let me just jump right in then clinical physiology of suit from my point of view it's mostly about inflammation and energy supply as it says and now I'm gonna I'm gonna follow my hand out please follow along with me some at the top now going back to page one Roman numeral one item a it cells says cells in all tissue live longer and it really is in all tissue live longer if inflammation is minimal and cellular energy is plentiful it's really about energy supply and managing inflammation and as it says in item B guess what depletes cellular energy the quickest it turns out to be in many cases the inflammatory process itself the you guys mind if I sit down that okay so when you think about inflammation you're you're familiar with some of you had a good idea what perhaps what the physiology of inflammation entails woohoo and some of you don't some of you are jealous you'd like to come up here and do that anyway when you skinned your knee pretty quickly it turns red around the place that's skinned and probably the next day it'll be even redder around the skinned area that's actually that redness and sometimes swelling and discomfort is an inflammatory process if a bacteria moves in then the immune system gets activated into it's antibacterial mode and there's a second kind of an inflammation process I think it's even redder and more swollen and more tender so red or swollen and tender equals inflammation and we're talking about on a macro scale well who here is actually aware of the inflammatory theory and understanding of chronic illness it's being developed is this it is a new topic who's not aware of it just to give me an idea all right so what's coming out in in just volumes and volumes and volumes of medical literature is that the VRA a really really important common denominator in the development and progression of virtually nearly all chronic illness is an inflammatory process or component and we're I'm talking about hypertension high blood pressure diabetes cancer heart attack stroke dementia aging of the brain well kidney disease liver disease skin disease etc etc etc the aging of tissue and what I was talking about the skinned knee so what what I want you to imagine in your in your mind's eye imagine I mentioned to the skinned knee and the redness adjacent is a macro inflammatory process so imagine a micro inflammatory process that's happening in the lining of blood vessels in the in the delicate tissues inside the kidney or the lung in the in the in the brain cells themselves inside the brain cells in among the tissues inside the brain next to in and outside of the brain cells there's a microscopic inflammatory process that except for scale resembles the the the inflammation that follows a traumatic injury of the knee almost exactly and it turns out that this inflammation is one of the it's a compartment or a task of the immune system the inflammation repair system it's immune systems job to come in and repair injured tissue whether that tissues been injured by trauma skin my knee a chemical that was in the food I just ate or the air I just breathed a virus or a bacteria a terribly terribly stressful period in my life these are all factors nutritional excesses and deficiencies if I eat too many Burgers and Fries they're very pro-inflammatory factors in there that are actually injurious to tissue all these things trigger the inflammation response part of the immune system so unison comes in to repair that tissue and the process itself is a little bit damaging if you will at a microscopic level it's just like magic carpenters coming to repair a room that's got a whole Bashan level first you got to cut out cut out around the broken part which requires enzymes and and very powerful cells that it can actually there's some damage that occurs in this process of inflammation repair and when this happens you with me so far you've got it you cut out okay I won't say cut out ever again and this morning but but but if you can imagine that some cells have actually been injured when I skinned my knee or at a micro level in the lining of my blood vessel whatever because I eat too much fish and there's too much mercury in my diet the if the cells injured the inflammation repair that part of the system does come along and and have to remove the damaged and net now injure itself etc etc so huh it's broken into little pieces and hauled off and much of its recycled and some of it goes out and stool and urine is waste or sweat as waste much of its recycle the bodies and they're marvelous absolutely marvelous and so but when this process is happening at a micro level the end result is good inflammation and repair gets us there good place but what it's happening chronically at a low level because of chronic virus chronic I mean and I'm going to talk about a whole bunch of you get the idea the it really turns out to be that it's about managing inflammation and energy supply because a cell that has lots of energy is available the currency of energy at a biochemical cellular level is able to cope with these stressful processes of injury and repair and duress much better to hold up longer under duress does that all make sense more or less all right so this is Mike this is my take on the we call this the common denominator think of so what is it that make the promotes healthy aging and longevity it's whatever whatever helps the body manage inflammation at a tissue cellular micro level better and whatever help and whatever helps the cells have an available energy supply to cope with the stress of that process is going to equal longevity health healthier healthier cells in organs and tissues over time and when I look at the whole field that's what I see when I look at the why of the physiology and what's really going on if you take that away and this is going to be dynamic and you'll understand why then all the rest of this unfolds alright so as an example I've started out by in the so just a little bit down the very first page the first box here says activities that reduce cortisol and inflammation on the Left inflammation and inflammation promoters are included on their right you know and um I snuck the word cortisol in there by the way because ended in general where there's stress there's cortisol I'm not going to talk about that and I'll talk about it a bit as I go on and also you've all you're all aware of the positive benefits it seems like most things that are good for us are antioxidants right antioxidants this and they really are antioxidants are wonderful and that is because this whole process at a micro level of inflammation repair or trauma whatever that I'm just telling you what's going on in the lining of the blood vessels that we now understand it's the inflammation that causes the blood vessels to constrict and in people to become to develop high blood pressure you're with me so what I going to say antioxidants thank you very much you'll be a big help to me this will happen three or four more times the the antioxidants are it's really oxidative processes are a huge portion of what causes the injury you know I've talked about these powerful cells and powerful immune repair chemicals come in that are part of the inflammation repair process a lot of the damage that occurs during this good process of repair is oxidative so it turns out that antioxidants are maybe the most important group of nutrient factors that counter and help the body manage this inflammatory process did that make sense you follow it many of the inflammatory processes or consequences are oxidative a lot of what is damaging to the cells is an our oxidative processes in this whole amelia this whole if it's situation yeah great good I have to go off on another little tangent I'm very prone to tangents and hopefully you'll find this as interesting as I do but we're going to talk about you all have heard about quercetin and and bioflavonoids and coenzyme q10 and blah blah blah all these wonderful nutrients it coincident institute ends not a great example well the the proanthocyanidins from blueberries and and and pomegranate juice and some of the things I'm going to get to at the end what the the reason that these nutrients are so or nevermind I'm gonna save that I'm gonna say that I'm gonna say what till I got there there was the wrong time to go off when I changed so back to the table back to the table activities that reduce cortisol in inflammation what a surprise sleep getting adequate sleep and there isn't a single thing on here that you can't Google online or better yet go to PubMed live with the medical database for Library of Congress and find article after article on or at least one good article but in most cases numerous articles getting regular adequate sleep helped reduces inflammatory markers and compounds in the body and processes eating vegetables and high-fiber fruit da same story eating less in generally this this is really interesting we're we're certainly in in North America anyway many of us are an overfed population and one of the and one of the things that the longevity research is the clearest on is that the is that calorie restriction just eating less on a regular basis will predictably produce longer life cellular life and tissue life and and whole organism life than almost virtually any other intervention that's been studied isn't that interesting just eating less and carbohydrates one of the biggest problems and I and I I'm inclined to agree with that I think if if there's a food category a nutrient category that we're over consuming the most it would probably be carbohydrates next it would probably be unnecessary saturated fats but I think above all it would be carbohydrates and one of the reasons that's such an important topic than longevity and I'll come back to it later is because as our bodies get older and we become more prone to our our carbohydrate management system which is where insulin comes in you've heard of insulin yes yes becomes mmm less accurate and the older the body gets the more delicate our glucose insulin response gets and we get prone more prone to developing insulin resistance it becomes which is a disc which is I'll talk about that a little bit more later but it's the primary dysfunction of the whole blood sugar management system and that system needs to be taken but needs to be have to have better care taken of it as the body gets older so you're absolutely right the most important nutrient group to be careful to be very moderate about consuming as the older we get decade by decade would be carbohydrates and very clearly simple carbohydrates the low fiber carbs so eating less unstressed exercise the this one's really interesting unstressed exercise means another way to describe that is low heart rate aerobics I'm not I'm not saying don't ever do high heart rate aerobics they have their positive benefits too but interestingly unstressed or low heart rate aerobics have the effect on the body of reducing for a period of about six hours the principle hormones that mediate the stress response which you study the stress response that we're talking about cortisol and adrenaline and and that's part and parcel of why this kind of exercise has such a potent effect on reducing inflammatory processes uh-huh like walking is absolutely perfect yeah when I was in my 20s I would run and lift weights and I just thought that was so cool and walking was really squared I mean I'm in my late 50s now and walking is so cool it was really cool that's really cool if you walk you're cool my book do put in some hills absolutely laughter and love absolutely dynamic it's fascinating wonderful and and and and and I think intuitively very sensible that being relaxed being a loving setting and at work and at home having family friends and laughing and having fun meaningful satisfying things in life has actually been shown it's published great great research to reduce inflammatory processes in the body maintaining healthy digestion the the old some of you are probably aware of problems with weak digestion and gut permeability and gut toxicity if the digestion is weak if I don't have enough stomach acid if I'd my stomach doesn't produce enough acid pancreas doesn't produce enough pancreatic enzyme the BIOS will look bile from the liver is not flowing correctly etc or things are just simply passing through me too quickly because I'm allergic to something I'm eating and what happens as food arrives in the down in the lower bowel the colon partially digested and that partially digested food is very likely to go through an abnormal undesirable process of change under the influence of the bacteria that lived there and and and and and be turned into large proteinaceous for the most part molecules that are sorted in my body that aren't supposed to be in my body that are very pro-inflammatory am I going too fast or that make sense come come talk to your naturopath the question was how to control that and in there are stair classic signs of low stomach acid sometimes the diagnosis skipping baby very simply and symptomatically right in the office such as too much fullness after eating or excessive burping and belching and fullness after eating for example but but if you have a more of a question than that I'd love to talk to you later or yeah but it's it's actually not that difficult to assess how well people are digesting their food so healthy digestion breathing I'll tuck it probiotics are really important in I'll mention it later to mm-hmm but healthy gut bacteria reduce that whole process of inflammatory compound production in the GI tract and improper absorption of upsetting inflammatory items from the digestive tract that's right breathing I'll get the breathing in a little bit that it turns out providing providing adequate oxygen in particular to tissue ultimately adds to and if it has it's part of the whole process of managing inflammation excuse me reducing tick's of tissue toxic burden by that I mean cleansing or what's popularly called detoxification so cleansing on a regular basis in keeping the bodies total toxic load to a minimum through regular healthy eating and living and regular sweating and I'll go over that a little bit too as part of controlling the the inflammation and citation process a very important part and then lots and lots of nutrients from food and from supplements both are relevant to that process of controlling inflammation so and then on the other side the as you could the inflammation SaneBox are saying yeah table other side the inflammation promoters include anything that he increases cortisol sleep deprivation insulin resistance and from some of the things I've said you can imagine understand why this is beginning to be true but yeah in the setting of insulin resistance blood sugar climbs this is the beginning of type 2 diabetes adult onset diabetes and the higher the blood sugar goes after eating and the higher it stays between meals higher blood sugar it's one of the the most be the best established triggers of inflammatory excess inflammatory processes in the body so insulin resistance and higher blood sugar is absolutely critical part of this discussion which is where the carbohydrates come in that you mentioned we talked about earlier and managing carbohydrate intake us as I moved through my decades more toxins and absorbed in my body from my own metabolism from my diet from my environment that equals more inflammation stress a bunch of papers have been studied that correlating increased stress of different sorts with measure increased we can actually measure increases of the inflammatory compounds in the bloodstream it's just it's fascinating did y'all know you know that it's we're actually not we're not theorizing about this if I if I tell you something today that that is my theory I'll try to remember to say so if I don't say it then then I could produce an article it's really quite factual although in all honesty a great deal of what we are pretty darn sure is very factual and true today and in medicine and science and you have us give us 20 years we'll be well find out it wasn't but with so to keep a sense of humor anyway I digress the extra body fat increases inflammatory mediators in the body sedentary lifestyle not simply not getting enough exercise improves skin creases inflammatory meters the body weak digestion talked about that tobacco there's a no-brainer and then fried and deep fried food another no-brainer so moving on down the page I think I mentioned inflammation equals oxidation when I say oxidation you all have you've heard of reactive oxygen species and free radicals and so on if if maybe if you've read an article about blueberries and how they're helpful or quercetin and how they're how it's how it's helpful you've read about or Curtin sotl cysteine or alpha lipoic acid or glutathione you've probably read about how these wonderful antioxidants control the oxidative processes and and they'll always talk about the antioxidant quenching free radicals or or getting rid of these molecules that mediate this this destructive oxidative influent inflammation producing process and these are called reactive oxygen species or free radicals is who's heard of those and who hasn't just static resting that's yes that's all right so somewhat new all right well I'm I will try not to get too into those details up OH but something else that I want you to I think it's a very useful part of the takeaway I hope it's not too much detail but it's to me it's absolutely fascinating part of this puzzle well on javi because it's important when we talk about longevity it's important to remember I'm on item D D here on the first page in the middle of the first page room number one item D the body's not designed to last forever I mean in individual cells cells and cell types and individual cells themselves are not designed to last forever in fact we don't want them to last forever if a cell loses its ability to actually die in an appropriate time we call it a cancer cell that's one of the actual defining characteristics of a cancer cell they live way too long and reproduce real fast and virtually never die and so the big problem with cancer is just too many of them in the crowd the crowd other things out huh huh 40 years I don't I hadn't heard that number and it probably depends on the type of cell but anyway that we all know it for better or for worse that our bodies are not designed to last forever that's one of the great lessons of being here in the first place and neither are the individual cell types or cells themselves they're they're programmed to die through partially understood complex genetic programming and messaging and so on and that is called a pot OSIS if some of you have probably heard that word maybe a lot of you haven't it's a very you see that word apoptosis is this one funny word isn't it would anybody like to say that word out loud ate it right does anybody know what I've actually not sure is it apoptosis or a pitocin I've heard it many many times both ways Demetrios is from Greece so you may know the Greek roots yeah anybody anybody else need a lesson in Greek after afterwards but anyway I'm gonna say a puto speak I feel funny when I say apoptosis but that might be more correct well maybe funny is good anyway but ap ptosis is the natural process of cell death the point is is that we want we want ourselves to last as long as they're supposed to and and when they die early that's not such a good thing and that when they last a long time that equals longevity last a long time appropriately though yeah so as you can imagine them putting together what I've been speaking about too much inflammation and oxidation and not enough energy supply equals early pitocin early programmed or natural cell death if you will cell loss and accumulative cell loss equals tissue loss equals organ loss and organ malfunction so um back to the beginning then I'm on I'm on f I'm on f huh yeah what do I mean by energy thank you what I'm talking about because I've been saying over and over and over that that life one way to look at I think a good way to look at it and the longevity of tissue is promote produced by controlling inflammation and making sure that the cells have abundant energy supply and what I'm talking about is at a cellular level I've talked about the chemistry of energy and if you took highschool chemistry and remember at some point you studied a molecule called ATP and if you've completely if that was a traumatic experience in itself and you've blocked that out then you're forgiven I hope you passed the course and if you didn't you're still forgiven but but in any case ATP stands for adenosine triphosphate and I've got that spelled out later on but ATP is a molecule with it's the currency of energy in the body the phosphorus it's an adenosine molecule with three phosphorus molecules attached to it and you know phosphorus phosphorus is what's in matches strike a match flame hot nature uses phosphorus phosphorus to store energy in our bodies it's a brilliant system in our bodies due to in this three phosphorus molecule called ATP the cells make it in a cell that has it's made by groups of enzyme and series of enzyme enzymatically driven processes requiring special nutrients and proteins B vitamins magnesium are an important part of that and in virtually all environmental or synthetic chemicals that get into our body where there's a toxic metal or a volatile organic compound from the paint that I've just put in my house or the the the vinyl chloride that's off gassing for my new car all these things interfere with the production of ATP at a cellular level and they all also incite inflammatory processes in my tissues here with me so and viruses do that too and so on so anything that slows down that ATP or energy producing machinery would be too RUP ting an energy creation system does that make better sense now all right you're welcome and and and like I said way back in the beginning the inflammation itself because of all the trash that's produced and heavy stuff that's going on often winds up being hard on the ATP production process and it it depletes ATP or energy because it takes a lot of cellular energy just to cope with the duress that's going on in the cell at that moment that's pretty technical but thank you very much for taking that away so back to the beginning I'm on f excluding acute trauma in poisoning it's fair to say that cells died earlier I kind of just said this when they can no longer make enough energy to keep up with cleaning and repairing themselves and that's a simpler way to look at it if if you've kind of got a headache from all this stuff I've been saying just remember this and again for the most part it's chronic inflammatory and oxidative challenges inside the cell that drain the energy supply so and then gee this one's kind of a summary it's important so I put in an underlying under it limiting and planet inflammatory process and extends the life of cells in helping cells make more energy extends their life - all right a little bit more of the physiology and then we'll get into some of this stuff genetics do play a role some people's genes are some people are born with genes that help them cope with all the these that the environmental viruses or environmental chemicals or whatever stress stress emotional stress better than others but I'm not going to go into I think I'm going to just give you a little overview of I&J there's a subject called epigenetics here which I'm in and if you're interested you can google on that and read more about it that's what I and J are about but what this really is what this is what this is saying is that the that all of us have genetic messages genetic that help you know it's stored in our DNA that help us live ourselves and tissues live longer cope with these various stresses tissue stress is better and all of us have genes that cope for the code for coping less well genes that make us if they're if they're turned on make us more susceptible to developing high blood pressure are more susceptible to not managing inflammation well are more susceptible to developing a cancer and these genes don't have to be expressed it's really interesting I think that it's something that's not talked about enough we all we all think of genetics as a sentence right if it's in my DNA that is going to happen it's not true JIT the DNA is like a library and in my body goes to the DNA and opens up pages or takes out a book and reads it if it's interested or if it needs it but it but there's lots of genes that never get turned on and in a lot of those it's a good thing because they're not so they're not so hot and so what one wants to do is live a life or if you're earlier if you're interested interest into supplements take the supplements that turn on the the genes that promote longevity and don't turn on keep that keep the other genes that don't the dis promote longevity turned off and and it's very interesting that what you all will recognize is in a very healthy lifestyle do just that eating an absolutely marvelous diet full of fresh vegetables of multiple colors that are low and low in agricultural and processing chemicals will do just that plant combat pound of implant nutrient after plant nutrients been shown to do just this this is the biggest piece of what epigenetics is is all about it it's really really exciting if you're interested in it read a little bit more about it so there's just that that's plenty maybe more than enough but plenty of physiologic background but but it's easy to get excited knowing that kind of thing about reason I shared it with you and I thank you for going through that with me is because you can I can I think you get any idea you can be genuinely confident that your body is prepared to do marvelous to do a marvelous job in this life if you give it give it a chance and that's what the rest dress what of what the rest of the talk is about does anybody know a good bookstore for this information I haven't gotten into the internet so I'm internet to pen it now and we have books in the dispensary thank you very much all right so on that we're on page two I forgot to say we're on page two here Roman numeral two that what we call the determinants of health the determinants of health is a term that naturopaths used a lot naturopathic physician use a lot do these are the behaviors you see the very first one these are behaviors and habits that we can choose to adopt to whatever extent that the deterrent did have a principal determining effect on our health that's why it's pretty pretty straightforward that's why we call them determinants of health the first one I'm going to talk about sleep and exercise and breathing and etc not a surprise but I hope I'll continue I'll say some things that are provocative so I'm going to start out here I'm Roman numeral two middle a second page item a sleep little a I'm going to just go down this list most research tells us that the average person needs eight or so eight plus hours and sleep per night in it and if you're really into reading sleep research you'll know that what I said that they actually the articles talked about numbers that are all over their map there's a there's a couple articles that have been published that say well yeah we really only need four or five or six hours and honestly I just throw those away right away those are outliers there after there are some that are concluding that we need more like 10 or 11 or 12 Benigni of it but most articles agree that we need around 8 plus hours of sleep and in and there's a lot of individual variation there's a lot of individual variation the our biochemical clock reanima all have a biochemical Claudia clock it involves melatonin and so on some chemicals you've heard of sets the sleep cycle in motion about 9:30 or 10 o'clock at night yeah and most of us ignore this most of the fact most of us don't even know that there's a biochemical clock the that if you think about it here right who's aware of that right around 9:00 9:30 10 o'clock at night you you experienced that first nice yummy relaxing yawn you think oh that was nice you know and then you change channels or you turn the page of your book or start the vacuum cleaner whatever you do that yawn was the signal it's it's absolutely it's absolutely a brilliant system it's just we're not paying attention to it but that's the signal that the sleep chemistry in my brain is actually started to move it started to progress and it'll actually try to keep progressing even if I ignore it and that's when things get confusing the longer one waits past this first sleep signal the go lie down and then go to sleep the the the more sleep quality is reduced once I do go to sleep because I'm trying to enter a biochemical sequence that manages neuro neuro chemical biochemical sequence it manages what sleep is at a tissue level in the middle of that sequence and it works but not as well it doesn't work as well jumping on that bus when it's already moving it works but not as well I much less the longer I wait after the initial signal the less likely my brain is for example to reach the deeper deeper more regenerative alpha states asleep and so on question does that have to be continuous is it okay if you get up and do something and then go back to sleep I think I don't have time to talk a lot about sleep problems and sleep management but whatever excuse me whatever you're doing that improves your total sleep gain each night keep doing it and if you'd like to have a more detailed conversation because a lot of us especially as we get older and I you know I know if this the sleep chemistry gets influenced gets off and it's for lots of reasons and and so don't feel bad if you're one of those one of us don't feel bad I do mention some sleep aids at the bottom here and I won't go over them in much detail but there are some sleep aids at the bottom and I also want to say that for any one of these I'm gonna talk about sleep and exercise so if you have terrible arthritis in your knee so you can't exercise the way somebody else can or or if your sleep challenge for hormonal reasons or whatever and you're working on that don't feel like it's a total loss if whatever you can do in any one of these areas of the determinants of health really well will have similar effects and will shore up what you're not gaining in one of the other areas because it all works together they all have similar effects so anyway I'm gonna move to this the box and at the bottom of page two benefits a good quality adequate sleep um more energy there's a no-brainer better mood better memory and cognitive function less inflammation and obviously given that all I've been speaking about inflammation your understanding that that would be a very good thing when it comes to longevity lower blood pressure less pain this one is fascinating the turns out that if I'm chronically sleep-deprived I my brain will actually turn up the amplification on its the center in my brain that interprets pain messages receives and interprets or evaluates pain messages from the nerves out here in my body so if I if I have an arthritic knee or if I have fibromyalgia and an achy muscle or whatever it may be if I'm chronically sleep-deprived the pain center interpretive centers in my brain actually will proceed we'll evaluate a higher level of input it's all about interpretation in reception then if I'm not sleep deprived does that make sense it is that interesting so this is fairly new just in the last few years that we've learned this more if I get good good quality adequate sleep my body will secrete more growth hormone mortis more testosterone and actually it doesn't exactly probably secrete more test growth hormones gives me but it secretes the growth hormone in a more correct way that involves some large surges that create peaks in the middle of the night while I'm asleep we're not quite sure what these Peaks are for but it looks like those Peaks may be necessary to do some of the important work that growth hormone does growth hormone by the way and those of you are actually into the whole hormonal angle on longevity management may even know more about this than I do but growth hormone is a wonderful wonderful potent hormone that our that is made by the pituitary gland that causes it brings about increased muscle mass increased bone mass increased various tissue functions it's a it's a hormone of building and longevity very much a hormone of building in longevity which is why so much of the what medical approach to Langella T now involves growth hormone and growth hormone research is anybody here actually been looking into that at all if you don't have to admit it if you don't want him yeah all right mm-hmm but our Bob but our brains do promote do produce growth hormone and so I'm here to tell you that that actually living a healthy lifestyle including managing is normal asleep psychologic and will actually increase your body's production of growth naturally uh-huh yeah-yeah-yeah-yeah-yeah thank you very much testosterone women's bodies make some testosterone - it's made by your adrenal gland you have two or dreedle glands and they and they sit on top of the kidneys right back here the adrenal gland in women even after menopause makes continues to make small amounts of testosterone and in both men and women testosterone is a hormone that similar to growth hormone in many ways maintains brain brain tissue mass muscle tissue mass bone tissue mass cognitive function memory and energy and so on was that was that helpful okay you're welcome let's see so I stalking about growth hormone I'm on the next one on this list of benefits of good quality adequate sleep is lower body mass index that's that BMI that body mass index is the ratio of total total fat tissue in my body to total muscle mass in my body so more more fat in my body equals higher blood sugar and more inflammation and there's a risk factor obviously for heart disease and high blood pressure and lots of other things better better blood sugar control less insulin resistance if I'm sleeping well more efficient tissue recovery from injury less infection etc etc etc and so when you look over on the other side of this table the cost of long-term sleep deprivation a lot of what you'd expect is over there more cortisol and adrenaline secretion early early a patata kloss of brain cells this is interesting with it's thought that that's an influence of the stress hormone release that occurs when I'm chronically sleep deprived of fun from the body's point of view not getting enough sleep is is another is aa stress or the body actually can't tell at a physiologic biochemical level the difference between my boss yelling at me and a saber-toothed tiger outside the cave and me not getting enough sleep on a regular basis the hormonal response is the same the body secretes a lot of cortisol and secondary adrenaline and some of you have studied that if y'all looked into cortisol a little bit a little bit and so antastic what about one other thing about naps I think if naps are working for you then take naps okay we're we're in we're in the sleep at night don't sleep in the day have it here in North America for the most part but an awful lot of world sleeps into two divided chunks and it's working very well for them so and I don't really have a comment about that if you feel well and you feel rested in yours and you're napping keep it up great so it turns out that the cortisol cortisol is a good hormone but too much cortisol winds up having a destructive effect on tissue and and one of the destructive effects too much cortisol has is it actually corresponds with increased rate of early death of brain cells there's tissue tissue mass loss in the brain it's thought to be one of the contributing factors to developing dementia as our brain ages is just higher cortisol levels in our blood number see more inflammation number D I said this already more pain heightened pain perception more depression decreased memory and cognition reduce muscle mass you get the idea more insulin resistance if I'm tired all the time for not getting enough sleep higher blood pressure on down oh remembered that the last one on the list L is interesting I dislike this I just read in their article earlier this week as I was preparing for this talk over here it says increasing breakdown of collagen fibers in the skin and skin aging is it you with me you see where I am here and and if you're at all vain like me and I'm not accusing you of anything I'm I'm I'm saying that well it's not my highest priority I I'm noticing my skin changing and that's what I'm doing all that much about it but I was fascinated to know that other than eating a pretty darn good diet I'd like to say but which as we go along here you're getting the idea is a very powerful thing to do fast now I did not know that that being chronically sleep-deprived increases the breakdown of collagen fibers in the skin and accelerating the process of skin aging and if they're doing studies and showing that you can you can acutely sleep there but deprive a person and in in a matter of minutes or hours start to see physiologic absorbable physiologic in color and blood perfusion and different changes in the skin no it's not interesting they're just absolutely fascinating so and I've got some more in here about good things that are good for the skin too for not that any of you care I'm the only vain one here but all right so we're on page three you saw me flip page three moving along to exercise exercise will do almost all the same things that good sleep does aren't our bodies amazing this is why I said if you're not if you're not sleeping great but you can get yourself out and walk for a couple of mile or better yet two miles a day and it doesn't have to be real fast walking then that'll make up to a significant extent for a year for the the detriment from the some of this cumulative sleep loss does that make sense because yep the body's full of wonderful checks and balances like that and of course both during both is matter still exercise will increase cellular energy it makes it's a classic classic example at the biochemical level have used it or lose it if I'm if I'm exercising a lot then my my muscles need a lot of energy right so it stimulates and my lungs need a lot of energy in my heart means because I'm using them when I exercise and so that sends the message to that tissue to beef up it's it's enzyme drill energy producing ATP energy producing machinery and tomorrow and the next day in the next day there will be more available ATP or energy inside the cell that makes sense because I exercise today and last week exercise increases the number of muscle to nerve intersections it does it in about eight hours that's absolutely wonderful I kinda have to speed up so I wish I could tell you everything about this but but um it increases the number of muscle tone nerve cell intersections and it starts to do that in about eight hours after exercise might so in other words one of the responses at a tissue level to exercises that the body starts connecting the nerve to the muscle that that through which the the muscle gets the messages to work better and better so it's thought to be one of the reasons that with with even after just a few days of of conditioning exercise I start to feel less Trump traumatized by you know if you haven't been exercised I mean while you feel cruddy when you go out and it's a disincentive to start so maybe this so maybe this is the takeaway know that within eight to sixteen hours after the first time you exercise you get off the couch and start your your body will start to actually rearrange its relationship between nervous system and muscle and produce more ATP energy inside those muscle cells within a few days of keeping it can do this this actual tissue level conditioning starts to shift over rapidly and you'll get through that difficult period and feel better and better as you're doing right exercise increases sleep quanta quality and and normalizes sleep chemistry exercise actually is one of the better things and most natural interventions that's actually been shown to correct that sleep biochemical cycle sequence I mentioned that's if it's become disrupted improves mood and Happiness increase the secretion of endorphin hormones these are these are hormones secreting secreted by our brain that improve mood and immunity and help the body in fact control information very powerful inflammation controllers reduces cortisol now and under exercise I'm on a free doose's cortisol an adrenaline output this is really interesting that I talked earlier about low heart rate versus high heart rate aerobics high heart rate aerobics again would be power weightlifting or running wind sprints repeatedly enough I'm not saying don't do that I'm just saying we were really I suppose surprised and then and then after a while not surprised about ten years ago it'll - when the papers were published that showed that people that focus probably overly focus on high heart rate very challenging aggressive exercise get just as much hypertension and just as many early heart attacks they didn't as as people who don't exercise at all because high high exercise that a very challenging exercise does not bring about the this wonderful stress reduction that I'm talking about an IMF here that yeah I don't man that that low heart rate or gentle aerobics brings about which is for about food about six or eight hours after you take that walk or you get on your treadmill you just keep your heart by low heart rate I mean keep your heart right below it depends on your age and your conditioning but below 100 115 120 125 at the most and if you're older you just want to lose a lower number well it'll reduce these stress inflammation promoting hormones for a pair of six or eight hours every time you do it it's absolutely marvelous reduces blood pressure and heart rate increases oxygen delivery to tissue and induces sweating which is absolutely marvelous route out of the body my specialty as Seth mentioned it really quick but longevity is actually not my specialty at all my specialty or one of them anyway him him there in the bastard clinic upstairs is his deep eration therapy or detoxification therapy or cleansing therapy they've out diagnosing and managing in my patients the relationship between chemicals they're exposed to in the environment and their health either preventively or a health issue that they that one has at the moment and it's it's so absolutely wonderful virtually every toxin studied reverting which includes some 13 toxic metals that have been studied and and in volatile organic compounds and and insecticides and so on they all come out beautifully through the skin when we sweat there was actually a paper published a few years ago that I dug up that compared people that worked at a they worked at a factory I can't remember if they were exposed to it was either mercury or PCBs was one of those two because at work and they took they looked they took two groups of people from the same factory with the same level of exposure on a day to day basis and they they were chosen one group of people exercised to a sweating point they vigorously enough to sweat I think it was two or more times a week and the other group didn't you're with me so far and they tracked over time the the quantity of whatever toxin it was there being exposed to at the factory in their blood and the in the group that wasn't sweating accumulated it over time at a rate of the curve at a slow play in other words they went up and up and up in their body and in the other group accumulated a little but it was it was much much lower and it's the only difference in their lifestyles everything they could they could find was was this exercise habit and that make sense is this good news or what absolutely good news it's marvelous oh absolutely get that stuff out it's like I said earlier all that stuff these poisons have both direct injurious toxic effects on tissue and them secondary or indirect effects by inciting the inflammatory destructive process as I've been describing alright so I'm going to move along to breathing thank you thank you very much question is this desana work do you have to be exercising and sweating for this to work and the answer is any kind of sweating has been shown to do the same thing so on it works absolutely marvelous marvelously hot tub works great too the one problem with the hot tub is that Lynne a lot of the toxins are in the water and now I'm just kind of swimming in that which sort of bothers me but his own I know that sometimes I do pretty good yeah the question is about Caen it's about what do you do if you don't sweat well and come up and ask me afterwards more for more detail about that but in simple almost everyone who is an on sweater if you will work at it you know in a sweat promoting environment whether it's with exercise or your better yet I would I would use a therapeutic thermal chamber I would use a saw or something and you can talk to me but we've seen it in patient after patient after patient if you'll if you'll work at it slowly but surely your skin will regain the ability to sweat or gain it for the first time almost always so breathing relaxed whole chest breathing and my whole chest I mean you've been taught that are relaxing different people at different times are focused on belly breathing and belly is important but but we've learned in biofeedback training that there we've soaked we've taught belly breathing so well a lot of people are trying to do relaxed breath and and all that's going on is the belly and the chest isn't going on I'm sorry I just banged my microscope I mean my microscope what's this building microphone yeah but what you want is your interact and relaxed breath you want your chest and your abdomen to expand so nice and slow the whole thing that's wonderful I'm gonna do that again no no I got I got too much to talk about but increasing delivery of oxygen to tissue including the lining the blood vessels will cause vasodilation it'll actually called vasodilation means widening of the blood vessel increased delivery of blood nutrients oxygen healing factors to the down line downstream tissues reduces has a actually having ultimately an anti-inflammatory effect there is a legitimate anti-inflammatory effect to regular deep breathing and of course you know about its lowering blood pressure and so on it's been shown actually it's it's marvelous one doesn't have to breathe like that intentionally every second the day for this to work I really need paper a two three four four years ago reported that it was I'm making up the details but it was more or less that people who breathed I think it was for didn't did this exercise for two minutes it was five or six times a day so short period of time frequently breathed more and more correctly and deeply unconsciously because they retrained their an unconscious habit and that alone brought about significant decrease in and blood pressure and other stress-related symptoms that make sense absolute marvel O's I talked about happiness earlier I'm going to jump right over that one but not because it doesn't deserve it because I but I can I think you all understand it and interestingly there are papers being published that are speaking about longevity and and people who have well more healthy happy social life and family life and interconnectedness in society and community and so on it's really cool right the next page is my basic cleansing diet I instead of filling up a page with specific individual tidbits about different dietary constituents and inflammation what I did I decided to give you my basic my basic cleansing diet so this this is a diet that I use like I said I I do an awful lot of work with patients who have environmentally related illness ready to toxic accumulation of synthetic chemicals and metals from the environment this is the diet that I almost universally is to help the body reduce its burden of of whatever natural or unnatural toxic accumulation but like it says under at the very top next to a basic cleansing diet we're in the underlined part at the top it says you could also call this the health and longevity promoting diet and you could call it the cancer dementia and heart disease prevention diet because if you look at it's very similar in many ways to macrobiotic diet it's it's it's it's very similar Chua lee it's essentially identical to the diets that have been shown to be helpful for preventing or managing all of these chronic illnesses why because it's very very anti-inflammatory for one number two it's very detoxifying remember it's ultimately it's very anti-inflammatory bottom line and then and then it's full of nutrients that help the body to cells make energy better back to that original premise control inflammation make energy better cell as well the tissue will live longer so it talks about organic foods and the Dirty Dozen is everybody here I'm in the very second I'm in the second paragraph here there is everybody aware where it starts out eat organic foods if possible if you can't if you can't afford to eat you turn diet entirely organic which is true for most of us I think the there the Environmental Working Group ewg org publishes a list of foods of fruits and vegetables vegetables and fruits in order of their total measurable agricultural chemical content which is absolutely marvelous the top 12 are called the Dirty Dozen in a fuel if you can afford to eat whatever if you can afford to eat organic from the the six most polluted vegetables or that's eight miles blur or the twelve whatever they said something if you'll if you if you'll it's the peaches this year and it's this list is updated every year but peaches apples bell peppers celery etc these are foods that I know about true but most most of us eat a lot on a regular basis I certainly do so if I can eat organic eat that twelve organic time I'm avoiding some very large seventy eighty nine percent of foodborne pesticides because these these are the most concentrated vegetables and fruits when it comes to pesticides uh-huh yes this list is in order for two thousand I don't know if this is the 2010 list or 2011 list but you can go I think it's 11 but you can you go to ewg org every year and good and they publish it up through 40 or 45 which is really cool turns out that number forty four or five or whatever it is are at the bottom two our onions and avocados I was absolutely thrilled because avocados are kind of expensive and in in there they're they're they're pesticide exposure is completely negligible so walk right past the organic avocados and buy that you know what I'm saying with a clean conscience happy to know happy to know in broccoli which is absolutely wonderful healing food that I'll talk about is way down the list number I don't remember 30 38 or something it's great huh yeah whatever was so what about if you take the skins off first so you could do that and if you took the skin off you would certainly be missing a lot of the pesticides but but but you wouldn't be missing them all because most of them are oil soluble and will make their way through the skin into the pulp but also you'd be you'd be losing most of the antioxidant value of most of the antioxidants and a vegetable or fruit are in the skin not all but most so you'll be giving up a ton of the nutrient value of the apple but if you if you're going to eat a non-organic Apple that's certainly an option is to peel it so but I wanted to point out that vegetables and fruit yeah I mean in the next paragraph here my prescription for a for an ultimately healthy diet is to make sixty to seventy percent of the bulk of your diet healthy maybe mixed Collard vegetables and high fiber fruits that's a that's a big target but I promise you it's doable and the older my body gets the more important it is for me to do that that's the if could because remember we talked about carbohydrates earlier if I will do oh that then I'm so full I can't actually over indulge in the in complex or simple carbs it works out beautifully why because that's where all the fiber is and I'm full so I'll let you read through this in detail on your own but a couple more points to hit on the next paragraph is about cabbage family vegetables the cabbage family vegetables contain at least a couple compounds that enhance cellular production of energy of ATP that are cofactors a couple of marvelous chemical compounds that the vigorously support that enzymatic machinery and help it work quicker better and beat and just be more present that produces ATP or energy inside the cell they're absolutely marvelous everybody we should all be eating a serving of vegetables from this family at least once a day and towards nothing wrong with two or three times a day absolutely marvelous healing foods and that includes bok choy and it's quite a large family uh-huh kales in that family uh-huh yeah hands I think about what about the fact that these are going to genic mean that they do there is a compound in the same family of foods that is weakly thorough suppressive and I since I don't have time to elaborate I think it's a minimal concern yeah if a person who has hypothyroidism and is trying to manage their hypothyroidism which means weak thyroid without hormone then it's probably consideration for people who are not hypothyroid it's an it's a non consideration it's irrelevant and for people who are hypothyroid and who are on medication it's irrelevant does that make sense so relevant to a fairly small group concentrated carbs or carbs are covered here fiber fiber is absolutely marvelous fiber fibers fiber I'm absolutely in love with fiber fiber is um it cleanses the bowel it cleanses though you've heard about fiber being a blood cleanser it's a blood cleanser not by going into the blood fibre stays in the gut fibers one of fibers great values is that it the fiber in the meal I just ate about two hours later is right down here about eight inches into my small intestine just after my stomach where the where the bile drains from the gall bladder and it's all timed it's time to body's really smart it comes down about two hours after 8:00 why so that the toxic material in that file because this is an expert Ori product toxins up my liver is cold out of my blood and it's excreting in the bow well will encounter that fiber the fiber is a sponge soaks up that toxic stuff and takes it on out with my stool if I'm if I'm eating a low fiber diet that doesn't happen in the large majority of those toxins that my liver went to all that trouble to excrete just get reabsorbed so so the bio cleansing effect of fiber is not direct it doesn't go into the blood it's indirect through dramatically reducing the reabsorption of liver secreted liver excreted toxic material uh-huh which includes mercury and all kinds of fuel petroleum breakdown products and volatile chemicals when insecticides and all kinds of stuff first over here really get what you need from them so the question is not about fiber but it's about ATP what it would do cooked vegetables promote their production of ATP and energy as well as uncooked vegetables in general yes as long as you're not overcooking them in water that you're throwing away and a lot of their nutrients went into the water and you threw the water away say you know what I'm saying if you if you if I boil them and then throw the water away and just eat the vegetable then I've lost a lot of their nutrients because it went into the water but if I eat the water if you're steaming them that that doesn't happen but but I think that the whole subject of raw food is really interesting and there isn't much data on it but I think it's really intriguing and probably very very healthy for people that tolerate it but I'm but I'm not aware that cooking food limits its support of this wonderful energy and inflammation controlling process right yeah yeah so soluble means will dissolve in water and have you ever have you take ever use psyllium husk powder or Apple packet did you put it in water and stir it up or shake it up if you do that and you watch it sit for a second it'll it'll form this grayish Brown cloudy gel in the in the in the jar because it it it actually at a micro level kind of dissolved in the water and and then goes through this and then and then soaks up the water it's it just it means it dissolves in the water a little bit yes oh oh functionally what's what's the gain difference yeah thank you they're both great both oat bran and apple pectin good examples of insoluble fiber and soluble fiber have been shown to clear toxic metal from the GI tract but thank you very much neither one if it's if it's got fiber after it it's not absorbed stays in the GI tract goes on out in general though when they're compared head to head the the PEC detecting type cilia not psyllium husk type water soluble fibers of sore of those toxins a little bit better than them cellulose non dissolvable non-soluble types but they're both great he the question is no bread absolutely no bread well no I wouldn't say that it it usually use your judgment and and I I do recommend that if you eat bread that would be a very high fiber bread I like the sprouted grain breads a lot because especially as I move through the decades and my body gets older it becomes more and more important to manage that carbohydrate that total carbohydrate intake and there's less calories per slice of in more fiber because there's more fiber of a sprouted grain bread than say some other bread oils are very very important in the whole inflammation management scene more omega-3 oil and the right balances of monounsaturated fats that are in olive oil and coconut oil and so on are our anti-inflammatory and too much saturated fat and trans saturated fat is pro-inflammatory and you know that's one of the topics you're probably the best versed in from your your study and exploration of the topic already down at the bottom it covers no no's of this page for much of which we've already touched on I'm gonna I'm gonna pull out okay yeah this is fairly self-explanatory but the one the one that you may some of you may not know about is the last one here where it says down at the bottom avoid browned foods with quotation marks around it browned meats browned brad's this is this is this is cookies pastries grilled grilled food the the brown layer on the outside of my roaster my meat or are the outs or the the burger that I fried up in the the pan or the frying pan or whatever the brown part is called an advanced glycation end product and a GE and they promote very rapid aging a tissue and if you'll flip over I'm going to go into that a little bit more detail on page 5 the these AG E's what are they why do they matter this is actually an important topic it's not it I'm not saying don't ever eat any but it's definitely smart to to minimize your intake this is a potato chips or probably about 50% a GE because the whole they're really thin and almost all that's left is the a GE what's that the crust is about absolutely that's what we're talking about yeah so those if you're one of those finicky children they wouldn't eat the bread crusts when you're a little you know I used to think we're really weird well I want to say I apologize you were right right I think eating tuna especially the the steak tuna is a really risky idea these days I don't have time to go into toxic metals too much here today but do pay attention to the at least to the rigor of the on the fish advisory eating fish fish advisory websites for Washington Department of Health maintains one the CDC in Washington maintains one the the albacore the steak tunas contain a lot more mercury than some other fish choices a better choice that's many of you aware of of course are the Salmons but the it's a lot of it's about how large the fish is a large salmon like a king has a lot more mercury in it than a smaller salmon like a pink or a coho the lowest mercury fish are the little teeny ones like the sardines because it's a food chain they accumulate mercury by eating other fish that have mercury and to get bigger and then need another fish to get bigger so there's and that mercury stays in their body and it's cumulative so the bigger the fish and the more carnivorous it is in general the more mercury and the longevity and if they live longer thank you which is why those the tuna and the and everything out and the big sushi grade tuna is their really large old fish relatively speaking so their mercury contents are very high it turns out when it comes to tuna that the inexpensive mushy kind has far less mercury than the fancy mark far more expensive steak tuna so we can eat tuna do eat the moshe kind and eat it with a lot of fiber because like I said the fiber will soak up much of that mercury and keep it from being absorbed in the first place so eat it with an apple for some psyllium husk powder doesn't that sound yummy I didn't I didn't mean mixed together although although you could I suppose anyway advanced glycation end-products we have a request for a recipe here we'll see what we can do advanced glycation end-products what are they why do they matter so chips french fries but you are the friends a quick digression french fries that memo I'm harping and over and over on inflammation right inflammation contributes massively to doing in cells and the aging process if interesting somewhat scary experiment but do you remember that you remember supersize me who saw supersize me so good if you haven't seen it watch it if it's about what we're talking about essentially this guy committed to eating at McDonald's twice a day for just thirty days and three meals a day which is obviously a lot but it was only a month 30 days and and and the other thing was if they offered him the supersize option which I don't think they do anymore because of this movie probably he would he was it committed that he would say yes and then he had to eat it all but it was just for a month he almost died of acute toxic hepatitis his physicians were in it frantically urging him to stop the program at day something like 24 they he was lived in legitimate a legitimate risk of dying from overwhelming toxic hepatitis why because so much inflammation was produced in his liver well largely probably by all the superheated fats oils overheated oils which are highly oxidized and highly oxidative and then reactive oxygen free radical for inflammation producing so if you want to do an experiment his liver enzymes his liver tests work through the roof he had acute hepatitis their afraid is gonna die of liver failure a kidney not unlike day 24 like three and a half weeks is shocking an experiment if you take cause you might have to eat some too but buy some french fries or I know nobody here ever buys French but next time you buy French what steal somebody else's prints right you take a little bit of take the fry and rub it on a delicate place like your skin right on the inside of your wrist and look at it in about a half an hour what's that it'll be it'll turn pink at least it does when I do it you know if you've got a really great anti-inflammatory control system yeah well I haven't done in a while I'm eating better than I used to maybe it wouldn't do it for me anymore but it'll turn pink it's that inflammatory well it's a superheated burn it's the burned oil from the deep it's the burned oil from the deep fryer that I'm talking about so that's the big problem in this in my little example here but back to the advanced glycation end-products and once again I have to hurry up but what happens is under this under the heat in the oven or on the grill or whatever in the deep fryer a sugar molecule in a protein molecule that are in the potato chip and in the in the hamburger or whatever that are next to each other are fused together at very high heat it's a nearly unbreakable bond it's a nearly unbreakable bond is - so far we have not identified they're thought to be once they get into our body irreversibly permanently linked together they are pro-inflammatory and they have a one of the places they go is to our skin they go to the lining of the blood vessels they anything that's made out of connecting tissue connecting tissue College ins and connecting tissues including the skin remember I promised I'd give you some more tips on healthy skin there's something really good for your skin reduce your a GE intake dramatically as well as your your burned oil chip fried deep fried food intake dramatically and in the what they do is they they clip into the collagen Xin our skin in the lining of our blood vessels and other connective tissue rich areas and make it less and less flexible cumulatively over time and the more the more of this MIT to these aging material gets incorporated gets more stiff more wrinkly more stiff less compliant when you're talking about a blood vessel that it contributes to non-compliance hardening higher blood pressure etc so it's a big deal it's not just cosmetic it's a big deal you can see here the list of conditions that is probably not a complete list of conditions that's been correlated with higher a GE consumption there in bold from Alzheimer's disease to stroke to skin disorders all right I put a list of in Roman numeral 3 here a list of compounds and and food items that are that are necessary for a normal healthy skin normal healthy skin and and jump to the the skin is made out of a significant portion of the skin a skin is living cells excuse me and then types 1 & 3 collagen there are a number of types of collagen which is a protein a long skinny protein molecule that weaves together in a fibrous way that makes our skin tough and what I want to point to point bring to you is that in the bracket at the end it says hint look at your fingertips and cuticles this is a quick way to see if your your skin is getting the nutrients it needs to be healthy now assuming you're just not a just don't nervous chewing doesn't count that then that that confounds the experiment you'll have to do some other experiment but if you're not at or if your cuticles are cracking really all but certainly more than a little bit or the on the sides or they're up here at the base of the fingernail or if you have little dry peeling occurring blistering peeling it's a little tiny peeling on the edge of your fingers where they rub together between them these are the signs of not enough nutrients to maintain healthy skin and there's the list of nutrients that you need for healthy skin why does it show up on the fingertips this is some of the most rapidly dividing tissue in the body because we use it all the time every time I touch something or pick something up I rot I damaged my skin a little so it's it's I think that the skin around it repairs itself replaces itself like something like every three days on the tip of my finger it's really it's well that's the me inside of my mouth it might be a few more but it's really fast it's really fast and so nutrients efficiencies will show up because it's tissue that needs more nutrition that makes sense they'll show up first here vitamin C vitamin E essential fatty acids anybody noticing cuticles that need help good outstanding I'm preaching to the choir all right I talked a little about deeper Asian processes so I'll I'll skip over that and and then uhm nutraceuticals and I'm really late huh so the first two are a couple of my favorites the first three or four actually curcumin and and anybody here heard of are taking curcumin all right super choice these are plant curcumin and epi Gallic addict and gallop you simply you can all call a catechin or green tea also known as green tea extract that's number two there on page five are a couple of the most marvelous well studied plant compounds that are potent potent nearly Universal antioxidants and the reason they're first on the list is because they're so universal and because they're so potent their antioxidant ability their ability to turn around that inflammatory in an inflammation process oxidative tissue cell just in Geron process is order is 10 20 30 40 50 100 times as strong as the antioxidant bility of vitamin C and vitamin E and selenium those of you who are my age were around in the 70s when we were reading Adelle Davis and so on and getting really excited it was eating wheat germ and going to the cooler the health food store and and getting our vitamin E and that was a good thing to do and I'm not don't mean to be dissing vitamin E vitamin E is wonderful but it but these plant compounds it turns out our orders of magnitude more powerful antioxidants and tissue protectors than even that where this is a new a new generation and the thing I like about that one of the things I like about it so much as it validates I'm talking about nutraceuticals by the way means what you can buy in a pill but these two reason I'm in love with them is because they really come from food now if you want to if you want to get large large quantities you do have to go to a pill it's difficult to get the quantities that we use to treat rheumatoid arthritis or or Crohn's disease or dementia of curcumin or catechin from diet but combined with an outstanding diet it's a really powerful one to many many studies published about both of them they do everything from control inflammation to slow the progression of virtually any condition related to a chronic inflammatory process and you heard me earlier say that's almost all of them slow Rick your speed up recovery time after a stroke she actually stimulates nuking at curcumin here number one stimulates new brain cell growth absolutely amazing absolutely amazing preventing metastasis of cancer actually causing cancer cells to die sooner to actually go through that a pathetic process I talked about the data well while epic Gallo keppa Gallo catechin if catechin galley is a little bit different it's by and large it's very similar think of it you can think of it in the same way curcumin will actually chelate iron and pull it out of an injured brain cell absolutely fascinating number three is NSO teal I forgot to spell it out I'm sorry some of you know what NAC is it's NSO TL cysteine if the the principal beauty there's just hundreds of papers published about NS detail cysteine the the principal thing that it does is that it helps it dramatically pushes on and promotes strengthens the machinery inside the cell that makes ATP excuse me take that back for the camera change that the the promotes that produces glutathione glutathione I haven't mentioned yet but some of you know what it is glutathione is the the most potent Universal antioxidant that our cells make we have a president every cell in the body it's probably the most important antioxidant at a cellular level the best way to get it right now while you can buy glutathione supple it's the best way to get it to increase its levels in ourselves is actually feed ourselves things that help them make more glutathione and that includes NAC and it also includes compounds in that whole broccoli cabbage family I mentioned earlier another benefit from eating broccoli or cabbage family vegetables one to three times a day absolutely marvelous alpha lipoic acid is both anti-inflammatory and I'm on item 4 here but it's also a cofactor in for enzymes inside the cells that are necessary for making that cellular energy molecule the ATP so it's both a potent energy promoter energy availability promoter and a potent anti-inflammatory as well what's alpha lipoic acid gosh what foods it in I believe gosh I'm gonna can I get back to you on that yeah I think it's a it's I know no I don't think so I think it's in in in animal products and meats but I want to say it's in some vegetables too and I'm gonna have to look it up it's in pills of super supplements or in our dispensary and I guess that was a gratuitous plug for anyway probiotics we talked about them earlier reducing bowel permeability and improved in reducing bowel toxicity in the ultimate effects that that can have on managing or mismanaging inflammation processes in the body I talked about omega-3 oils what maybe some people don't know is that you don't have to just eat fish to get omega-3 oils actually pretty high levels in walnut and flax hemp too I'm sure some of you are taking hemp powders but also vegetables are very high in omega-3 oils on a dry weight basis you know there's a little bit of a trick to what I just said since vegetables are mostly water by far there's not a whole lot of actual omega-3 oil in any given serving a vegetable but it's not negligible it's extra if when a person actually starts to eat that 60 to 70 percent of their total diet from the vegetable kingdom and high fiber fruits that I mentioned earlier in the cleansing healing diet I mentioned the the amount of omega-3 oil that one is consuming at that point is considerable and this is why you've read about how grass-fed meats and wild meats you know wild deer are very high in omega-3 oils why it's because they're they're eating a hundred percent vegetable diet they're getting there that makes sense the omega-3 is started out in the vegetable kingdom not something we talked about much eat your vegetables ladies and gentlemen pomegranate juice some of you have read about it's absolutely marvelous the reports that it will slow or even in a significant number of cases reverse a plaquing process in the coronary arteries reversing coronary artery disease there are a number of compounds this could have been shown to do this that the compounds in pomegranate juice are in the anthocyanin Kempe compound group family that's in bill bill dairy and blueberry and some of you are probably already turned on to blueberry family for it's very very wonderful group of antioxidants that are found in these in the purple and dark red fruits and are these proanthocyanidins are the anthocyanins wonderful broad-spectrum antioxidants the I put number 10 here I'm on page six you saw me turn the page I'm on page six I put number ten in his apples which is sort of my sense of humor and a little bit manipulative I admit I don't want you to forget I think I think I think pills are wonderful but I've meant to say this earlier but I'll say it now it's never too late that if you're if you've got a choice between taking a marvellous array of pills that they act these excellent supplements these nutriceuticals I'm describing and the research is fabulous on all of these and eating that wonderful diet I talked about earlier eat the diet if you can afford one of the other eat the diet it's better research is trending that direction and I think research is going to continue to trend in that direction we can't beat mother nature's planets absolutely marvelous but if you can afford some of both fine absolutely so much the better there's some you've read if you've heard a lot of the neat discussions about red wine and longevity and red wine and mm-hmm the the health promoting anthocyanins that are in red wine that are great for blood vessels and inflammation and so on or even or some ten times higher clay in apples yeah apples beet red wine better still it's in the skin it's in the skin I don't know about totally but I suspect so because these are red and dark red and purple pigments so I suspect so cellular so those are anti-inflammatory compounds and then cellular energy promoters so it's all about controlling inflammation and making energy more available to the cells all last longer d-ribose is probably the single best so these are compounds that that's that feed the machinery the enzymatic machinery inside the cells that make that ATP molecule I talked about the energy molecule and the single best nutrient for promoting that that's been studied reported today is this d-ribose comes in a powder it's not cheap the really neat research going on in for brain longevity cardiovascular longevity heart failure studies it's wonderful the the therapeutic dose range is 5 gram 5 grams 2 to 3 times a day uh-huh d-ribose d-ribose is a natural sugar that's it's as far as I know available in all bio systems and all and this is probably synthesized d-ribose to I'm buying and it's easy to make uh-huh taste little sweet I've never looked thank you very much if you if you look it up let me know Jacobs at best dear don't you do uh-huh yeah okay hey okay and it's available at other good websites too like salon says calm and so on great prices ubiquinol ubiquinol is worth knowing about this is this is the new the new new fan new fangled coq10 a lot of you are probably taking coq10 and certainly have read about it that ubiquinol has only been widely available for a couple of years and it's gonna replace the ubiquinone q10 that we've all been taking that many of you are probably still taking it's far more absorbable has a much longer half-life in the Bloods far more bioactive it costs a little bit more but it's far more effective in much lower doses so you're wanting it once have being quite a bit cheaper very potent therapeutic doses are in the 50 to 100 milligrams one to three times a day range if you haven't switched from ubiquinone to ubiquinol and you are taking coq10 do make the switch magnesium I mentioned earlier it's necessary for it's one of many nutrient cofactors along with B vitamins and so on in the energy production inside cells whereas magnesium it's in vegetables green vegetables especially the leafy ones and in nuts and seeds and in all foods but it's concentrated in those vegetables and is also concentrated in vitamin pills that was a joke carnitine some of you are taking L carnitine or sotl L carnitine another great ATP promoter in a couple of papers have been published with in older men and I believe there's a paper in process with postmenopausal women it has testosterone like effects of increasing brain tissue mass muscle tissue mass bone mass infra cognate cognitive functioning and memory skills and so on that's l-carnitine and it's probably just brought about by it's improving energy availability in those tissues which leads to longevity whey protein whey protein branched chain amino acids of this how number five number five is interesting this is something that's just come out in the last six months or a year that fits our cells does anybody know what a mitochondria is mitochondria a little bit from your cell biology long long long ago this is the little apparatus it's a little cell within ourselves but then every cell in the body has contains a little teeny what's called an organelle are little round apparatus called a mitochondria inside of which most of these energy producing processes are run not all but most that's where most of the ATP is produced most of the energy is produced well we always thought that if you're born with a limited amount of we were born with a finite number of mitochondria and when they're gone they're gone it's coming out in the literature that our cells can actually make new ones which is shouldn't be a big surprise we're yet another way return for figuring out we can repair we can repair ourselves but to the nutraceuticals that have been shown to actually speed a promote this regeneration of mitochondrial numbers which says you can imagine leads to better energy supply inside the tissue are this special way whey protein branched chain amino acids and in this this other fancy when parallel quinol in clinic quinone quite excuse me quinine or p QQ I'm not saying run right out and buy these I keep your eye on the literature and what you read is really pretty new stuff I'm interested if there's only been a few papers I'm interested to see how it plays out I don't think it's gonna be dangerous I think it's gonna turn out to be true but it also wouldn't surprise me that if we don't learn that eating a great diet and exercising well does the same thing and it's a lot cheaper does that make sense it makes you feel good too and then miscellaneous I've talked about I mean see now and the last part of page six fiber I've talked about that quite adequately but there actually is research that just shows that people eat more fiber live longer as well as the other things I talked about vitamin d3 helps the mute boats miss our fourth normal immune function inflammation control and brain function some of you have probably read about know three nattokinase which is a a an enzyme that results from the from your slow fermentation of soy products and very popular in Asia and it turns out it's it's a clot dissolving out appropriate to take this one or the next one the vitamin k2 if you're on blood thinners ie coumadin in particular or any one of the newer generation blood thinners but but if you're not on a blood thinner it it has very legitimate clot dissolving effects we're talking about micro clots here the preventing T IAS and strokes if you have if you're not on a blood thinner but you have a history of T IAS you might come talk to you nacho Catholic doctor or read online about this when it might be a very good choice for you and then vitamin k2 in large doses and 45 milligrams a day a vitamin k2 and this is in the M K I should have written this down but I forgot it's in a it's not just any k2 it's in the capital m capital k - 4 m k for form has been shown to both reverse the plaquing process and arteries similarly to the way to what pomegranate juice did and also increased bone mass to reverse the osteoporotic bone loss process in men and women in the latter part of our lives why it turns out it's the principle director of vitamin k2 is the principal director of where calcium goes in the body through absolutely marvelous fascinating wonderful vitamin k2 is the natural product of any fermentation or age aging food process it's an it's an aged cheese it's in kimchi it's in miso and it's in sauerkraut but and the longer the product is aged the more vitamin k2 it contains some of the higher natural sources dietary sources available to us are in the in North America are the most aged cheese's for example but you can't get this quantity 45 milligrams a day from just eating aged cheese this is a this is a boatload this is a boat it's it's found in cheese's in microgram doses this is a this is like a wheelbarrow full and but it's interesting what we're talking about here is redirecting calcium with vitamin K to where it belongs in the body it'll take it out of the lining of the arteries where it's been putting his calcified plaques that are important part of the arteriosclerotic process and put it back in the bone it'll take it from where it doesn't but it'll actually take it from the the swollen knobby arthritic joint and put it back in the bone slowly I'll be albeit very very slowly which is appropriate it's fascinating it's the director and corrector of where calcium is and belongs in the body can you take too much so far there's no toxicity been reported but it is expensive and if you are on a blood thinner don't take it so I'm gonna quit there and I'll go ahead and take questions and thanks so much for coming

Channel: Bastyr University

Views: 23,286

Rating: 4.6483517 out of 5

Keywords: Living Naturally, healthy aging, natural health, naturopathic medicine, alternative health, anti-aging, Bastyr, Bastyr Center, Seattle, Wallingford

Id: griMzVIAZlM

Length: 98min 28sec (5908 seconds)

Published: Fri May 27 2011