00:00the most important cell for longevity is
00:03not even a cell at all the most
00:05important thing for lifespan is
00:08something that's been right in front of
00:10along but this video is going to be
00:13fairly comprehensive the world of life
00:17extension of Aging is insanely
00:19complicated and nobody knows the answers
00:22I'm going to give you an example we used
00:25to think that oxidative stress was the
00:28Pinnacle when it came down to AG
00:30that if we could just reduce oxidative
00:32stress we would solve the issues because
00:34oxidative stress led to damage the
00:36damage led to decline the decline led to
00:39more dysfunction we've got it solved
00:42except then we did research and we found
00:44well shoot when we actually added
00:46antioxidants in it decreased lifespan
00:49does that mean antioxidants are bad no
00:53holistically it's not solving the issue
00:55it's solving one isolated thing same
00:58kind of thing with ccent cells right
01:00ccent cells are those zombie cells why
01:02would you want zombie cells they're
01:04they're basically carbon copies of your
01:06cells that go out and and do rogue
01:08things and they cause problems well now
01:11we find out that ccent cells are
01:12required for tissue repair for healing
01:15so does that mean that cytic in that
01:17whole category of longevity compounds is
01:20invalid no it's one of the most
01:21comprehensive areas of research and it's
01:22fascinating but again it's a sliver of
01:26this giant pie right so basically what I
01:29say now is we've been able to take
01:31different puzzle pieces and we've been
01:32able to put them together to form a
01:34puzzle but unfortunately we found that
01:37we've only created one corner of the
01:39puzzle we still have a big chunk of the
01:42puzzle to figure out but we're starting
01:43to put the pieces together and we are
01:45starting to understand that a lot of it
01:49mitochondria all the Aging roads lead to
01:52the mitochondria and I'm going to
01:54explain how in a very comprehensive
01:56fashion so although this video is
01:58complex I will make it distilled and you
02:01will have takeaways Because by the end
02:03of this video I'm going to teach you how
02:04to make your mitochondria more resilient
02:07let's dive in more I'm going to give you
02:08an example of how this all plays
02:10together with the mitochondria for
02:11example there's a study published in
02:13free radical biology medicine and what
02:15it was ultimately looking at is that
02:16more endogenous naturally produced
02:19antioxidants led to a shorter life I
02:22mean that seems really backwards like we
02:25want our body to produce antioxidants
02:27right well what they found is that when
02:29the body was producing too much in the
02:31way of antioxidants it
02:33inhibited stopped the signaling from
02:37oxidative stress in the first place to
02:40make us stronger so it's almost a deep
02:43down inherently wrong thing that our
02:46body tries to always stop free radicals
02:49because free radicals also send signals
02:52to set up the Armament it's like you're
02:54missing the phone call to put on your
02:56body armor before going to war and
02:58consequently this impacts what
03:02mitochondria because then the
03:04mitochondria are the ones that take the
03:06hit they become weaker out of this and
03:09then the prevalence of them getting
03:10attacked and damage is so much higher
03:13let's dive in more because there's three
03:16categories of Hallmarks of Aging three
03:19categories that are really important and
03:20this isn't me talking this is scientific
03:22literature here okay there's the primary
03:25category which is things that cause the
03:28issues okay when we look at aging then
03:32there is the antagonist side that is the
03:35response to the issue and then there's
03:37the integrated side where it actually
03:38causes longer term damage so the primary
03:41category are things like genomic
03:43instability like the actual mutations
03:45that are causing problems okay in
03:47addition to that telr length like telr
03:50we know those are associated with aging
03:51those are a big primary category
03:53epigenetics are genes at an epigenetic
03:56level big giant categories that we can
03:59only pull some levers in but we know
04:00they're big categories then we have the
04:02antagonistic categories this is the
04:05response to the damage in response to
04:08the damage you have nutrient sensing
04:10issues you have syence you have
04:13mitochondrial damage right so these are
04:16in response to the telm shortening etc
04:18etc then you have the integrative side
04:21when everything takes an effect right
04:26inflammation so I know it sounds complex
04:29like what am I trying to put together
04:30with this what I am suggesting here is
04:33that like everything has a cause and
04:35effect but one thing that we do notice
04:38is that it all comes right Square back
04:40to the mitochondria once again let's
04:43look at genomic instability for just a
04:45second because this is an area sort of a
04:48Hallmark category vaging that a lot of
04:49people know about like our as we get
04:51older our DNA mutates and we have or
04:54genes everything mutates and we have DNA
04:56damage that occurs and this is how
04:59tumors can and how all kinds of issues
05:00and mutations happen on average we have
05:03about 10,000 mutations that are
05:05happening daily so it's happening a lot
05:07okay when these mutations happen there
05:10is DNA damage when DNA damage occurs
05:14there is something called
05:16PP one that comes to the rescue and
05:19deals with the DNA damage but this takes
05:22energy it takes NAD and if you know
05:25about NAD nicomide Adin dinucleotide
05:29this is is imperative for cellular
05:31energy without NAD we'd be dead in 15
05:33seconds so it's precious very important
05:36but when we deplete NAD we age it
05:39depletes more with aging but the more
05:41that it depletes the more we age so when
05:44we have to take NAD away from simple
05:47energy functions to keep us moving
05:49because we need it for repair it's like
05:52you have five employees but
05:54unfortunately two of them now have to go
05:56change a tire on your car so you only
05:57have three that's exactly what's
05:59happening without the tires there was a
06:01study that was published in the journal
06:02cell metabolism that found that when you
06:09DNA mitochondrial function is better so
06:12if you stopped those two employees from
06:14changing the tire you'd have more energy
06:18granted you still need to change the
06:19tire but you'd have more energy this
06:21leads to the cycle of damaged
06:24mitochondria the thing that we have to
06:25remember is even according to the
06:27Journal of neurochemistry
06:30mitochondria are 10 times more likely to
06:34go through mutation than anything else
06:36in the body because they are so close to
06:39the source of reactive oxygen species
06:41and stress they are the the motor they
06:44are so close to all the all the
06:46pollution that comes with it so what
06:48happens is they are the ones that take
06:50the hit when NAD is not there to keep
06:55that mitochondria acting Clean and Clear
06:58they take the H it's like your kids take
07:01the hit of when you have marital issues
07:04right it's like your kids take the hit
07:06when you slack off at work and don't
07:07bring home the bacon you take a hit but
07:10your kids really take the hit the
07:11mitochondria is taking the hit here how
07:13do we strengthen the mitochondria now
07:16speaking in the world of NAD this is not
07:18the purpose of this video but it's a
07:21relevant place to mention it
07:24NAD we can supplement precursors for
07:27like NR or NM n i put a link down below
07:31for Verso which is a nicomide
07:34mononucleotide it is a precursor to NAD
07:38so it can potentially help support and
07:39activate those cerin that you probably
07:42hear Dr David Sinclair talk about all
07:43the time and reinforce the mitochondria
07:45that way that's a supplemental way to do
07:47it they have a product that's called
07:48cell beinging that has a couple other
07:51different compounds but nmn is one of
07:53them where it's really comprehensive
07:55formula with this so I put a link down
07:57below for a special discount for 15% off
08:00discount link for Verso I definitely
08:03recommend in the world of potential like
08:05cell support supplements Verso is one of
08:09the few that is really doing it right by
08:11targeting what I think are really
08:14interesting Pathways and Powerful
08:15Pathways so that link down below is for
08:18versos nmn or cell beinging they also
08:20have a product called clean being which
08:22helps support autophagy and sort of the
08:25recycling and cleaning mechanisms of the
08:27cells which is a different discussion so
08:28again that link down below 15% off it's
08:31right beneath this video in the top line
08:33of the description sincerely recommend
08:36it you can notice it really quick
08:38definitely notice it within a couple of
08:39weeks definitely notice it within a few
08:41months if you're someone that's really
08:43in tune with your body at least I did so
08:44that link down below coming back to the
08:46mitochondria here that I'm going to give
08:48you sort of a Playbook that you can
08:50follow proteostasis is protein turnover
08:54and in the mitochondria the mitochondria
08:56turns over protein really really fast
08:58remember it's a it's a a hot motor it's
09:00just got a lot going on when you have a
09:02failure to sort of repair or improper
09:05proteostasis who takes the hit the most
09:08the mitochondria like protein turnover
09:10is happening in cells all over the place
09:11in our entire body but again because the
09:14mitochondria has such a fast rate of
09:16turnover its risk of mutation is
09:18significantly higher so again poor
09:21mitochondria takes the hit let's Flash
09:23Forward over to telm for a second
09:25because telm again a category people
09:27know if you don't know think them like
09:29the caps on your shoelaces that protect
09:32your shoelaces from Ever Getting totally
09:34worn down the shorter that that plastic
09:37cap gets the more frayed your shoelace
09:39gets and the higher the risk of genomic
09:41instability okay now one thing that
09:44we've seen is that when a telome starts
09:47to shorten you have an increase in
09:49something called p53 and this p-53
09:52stands in the way of something called
09:55pgc1a oh my gosh here I go with all
09:57these letters and stuff right
10:00what that means in short
10:01pgc1a reinforces the mitochondria and
10:04increases mitochondrial biogenesis so
10:06that new mitochondri can form properly
10:09if p-53 comes as a result of shortened
10:12telome then what's going to happen well
10:15you're going to impede
10:17pgc1a which is going to make your
10:19mitochondria weaker and
10:21dysfunctional and then what happens you
10:24know what dysfunctional mitochondria do
10:25because we keep hearing this it doesn't
10:26just mean you have less energy that's a
10:28side effect but as a result they become
10:31like a dysfunctional motor that instead
10:33of harnessing the energy to drive the
10:34car it just explodes and creates a bunch
10:37of toxic stuff like it just creates a
10:39bunch of waste a bunch more reactive
10:42species okay not the end of the world
10:44our body can deal with it not as we get
10:45older this is where reactive oxygen
10:48species and oxidative stress come into
10:50play again it's a sliver of this entire
10:53pie but it's an important sliver because
10:55when oxidative stress increases what
10:58does that do shortens telm more so then
11:01you have shorter telr more p-53 then you
11:05have less pgc1a and more dysfunctional
11:07mitochondria and more Ross and even
11:08shorter telr and then it becomes
11:11exponentially increased that's why when
11:13people start to age all of a suddenly
11:15they suddenly they aggressively age
11:17right anyhow moving on how do we put it
11:20together remember the mitochondria
11:23certainly doesn't start it but it sure
11:25as hell finishes it and one of the best
11:28ways if we look at literature is
11:31exercise now I'm going to talk about
11:32other things too but exercise is the
11:35best possible way that we know to date
11:38to reinforce and protect your
11:41mitochondria think of it like this we
11:44can try all the time to go and solve
11:47every little country's problems in the
11:49world the world is on fire lvia is on
11:53fire Lithuania is on fire there's boogey
11:56men in Australia and we just want to go
11:58help right I'm speaking let's say we're
12:01America right we just want to go
12:03help or we want to do whatever well
12:06that's not going to necessarily fix all
12:08the problems because we just can't do
12:10that but if the world starts to go south
12:13wouldn't our resources be really really
12:15well spent just being put into like
12:17National Security and just being like
12:19let's build a force field around us and
12:21protect us if things start to go real
12:22bad that's kind of what we can do with
12:24mitochondria it's like we can go try to
12:26address these fires with calics with NAD
12:29with this and that but if we're not
12:31taking care of our mitochondria we're
12:33not doing anything we're not taking care
12:34of our home turf and protecting
12:36ourselves there was a study that was
12:37published in nature aging that found
12:40that elderly people that exercised had
12:43significantly higher levels of
12:45NAD and consequently were able to
12:47activate more cins and consequently had
12:50better healthier mitochondria more than
12:53likely just active right activity is the
12:56best thing we can do and being sedentary
12:59is quite literally the worst thing that
13:01we could do probably even more so than
13:03nutrition honestly because the act of
13:06moving and exercising is actively
13:09changing and reinforcing and
13:10strengthening our mitochondria whereas
13:12nutrition certainly plays a role but you
13:15can offset a little bit of a bad diet
13:19with good amount of exercise not
13:20entirely obviously both of them being
13:23really good exercise has also been
13:25demonstrated to keep telr longer the
13:29telome well the less the risk of genome
13:34instability the less mutation the less
13:37pp1 the less pgc1a blocking and
13:40ultimately the stronger the mitochondria
13:42so both directly and indirectly exercise
13:44is reinforcing the mitochondria not to
13:46mention when we exercise we have higher
13:48endogenous antioxidants that are
13:50protecting us in specific categories
13:52remember too much of that is not a good
13:53thing either so what is a Playbook that
13:56you can do periodic fat fting to induce
14:00stress in your body if I had to choose
14:02one I would probably say doing a 24-hour
14:04fast once a week or something is plenty
14:07or if you'd rather do it a little bit
14:09more systemically like or like as a like
14:11a systemic fashion like you want to
14:12create a plan for yourself I would say
14:14maybe do two or three days of 18 hour
14:17fasts per week that's pretty effective
14:20when it comes down to
14:22NAD proper endogenous antioxidant
14:25support by exercising and creating more
14:27of these antioxidants that you can
14:30occasional cold exposure to increase
14:32that hormetic stress so you produce more
14:35endogenous antioxidants but no more than
14:37like two or three days a week sauna
14:39utilization for more of that hormetic
14:42stress once again proper
14:45supplementation yes occasionally taking
14:48antioxidants and occasionally making
14:50sure that you're buffering some of the
14:55advantageous high-intensity interval
14:57training increasing your V2 Max there
14:59are strong correlations with V2 Max and
15:02mitochondrial Health the higher your V2
15:04Max more than likely the better your
15:06mitochondrial Health to a certain degree
15:08if you push it too hard you can damage
15:10yourself too the best strategy for v2
15:12Max is going to be doing interval
15:14training in like a range of three to
15:16five minute chunks doing three to five
15:19minute intervals four or five of those
15:22in one setting so like anywhere from 3
15:25to five 3 to 5 minute intervals so 3 to
15:285X 3 to five intervals and do that a few
15:31times per week highly highly effective
15:35when it comes to increasing V2 Max which
15:36is the largest predictive indicator we
15:38have for longevity to date as far as the
15:41timing of your exercise I am a fan of
15:44doing my exercise in a fasted State
15:46because once again you're activating all
15:48these different Pathways that may or may
15:50not be good for longevity some of it is
15:52speculative modulating your carbohydrate
15:55intake to your activity if you're not
15:58active reduce the carbohydrate intake if
16:01you're active increase the carbohydrate
16:03intake and I know when we look at a
16:05thermic effect and we look at all this
16:07stuff thermogenesis that carbohydrates
16:10don't matter and calories matter I
16:11understand that but if we're talking
16:14Health if you are loading down the
16:17carbohydrates and not utilizing them
16:20that is damaging for the mitochondria
16:22one of the best ways that we can
16:24strengthen the mitochondria is by doing
16:26things like restricting carbohydrate
16:28intake now and then by doing occasional
16:30fasting by exercising all things which
16:33induce mitochondrial
16:36biogenesis by increasing
16:38pgc1a so the Playbook is cold exposure
16:41heat exposure fasted training interval
16:44training resistance training and putting
16:47it all together with proper clean
16:48supplementation so as always keep it
16:50locked in here on my channel I'll see
