Kind: captions
Language: en
We often think of aging as something
that's inevitable, something we can't
change. But aging doesn't have to mean
decline. In fact, research is showing
just the opposite, can help support
healthier aging at any age. And in fact,
can slow down cellular aging is a
pathway that shifts your biology from go
to wo, slow down, repair, and restore
yourself. 50 nanomles per liter increase
in there was a 0.13 kilobase of
additional tie length. That's equivalent
to slowing biological age by 3.3 years.
Pretty cool. What are the things that
slows down everything and helps us
repair? Greatest reduction in the speed
of biological aging. The things that you
probably have heard about
>> [music]
>> Hi everyone, Dr. William Lee here. We
often think of aging as something that's
inevitable, something we can't change.
And it's true. We are all going to get
older every single second that we're
alive. But aging doesn't have to mean
decline. In fact, research is showing
just the opposite. Every day, the food
that you eat and your daily habits send
signals to your cells in your body. And
these signals shape how fast and how
slowly you can age. And this is all
happening from the inside out. This is
what's known as biological aging. And
it's different from the number of
candles that you put on your birthday
cake or in other words, your
chronological age. Biological age
reflects the actual conditions of your
cells, your DNA, your mitochondria, the
power plants of your cells that give you
energy and your metabolism and your
immune system and your stem cells and
your circulation, which is what I study,
a field called androgenesis. So today
I'm going to walk you through some
clinical studies that reveal how simple
everyday habits can help support
healthier aging at any age and in fact
can slow down cellular aging by
influencing three major pathways in your
body. Ready? Let's go. Okay. First
pathway.
I want to explain this by starting with
something that everyone is going to
understand right away and that's your
morning cup of coffee. Right? Coffee has
caffeine in it and you know we all drink
our coffee to get that jolt, that pop
that makes us feel more alert. Well, a
study from cellular aging and
scinessence lab at Queen Mary University
in London uncovered something
fascinating about caffeine in your cup
of coffee. It turns out that caffeine
can help activate this AMK, right? A is
in Adam, M is in Mary, P is in Paul, K
is in Karen. AMPK, one of the body's
ancient longevity pathways. Okay? So,
think about AMPK like your fuel gauge.
And when [snorts] your gauge is running
low, energy levels are running low, the
gauge shows low, and so the AM pathway
switches on. When your fuel is low,
energy runs low, your AM C pathway
switches on and turns on. Okay? Gage
low, AM pathway switches on. Now, by
switching on this EMPK pathway tells
your cells, let's slow down growth,
please. Let's conserve energy. Let's
repair any damage that's there, and
let's make sure that that the cells that
you're running are running more
efficiently. In other words, is a
pathway, all right, that shifts your
biology from go to wo, slow down,
repair, and restore yourself. That's
what pathway does. It's important for
longevity because by switching it on,
you are slowing down the rate of aging,
the go go go and it's allowing your body
through your cells to start taking care
of itself. This is really really vital
and we when we age and it happens at the
cellular level. Now what are the things
that activate our
pathway that slows down uh everything
and helps us repair the things that you
probably have heard about that are
beneficial for healthy aging and
longevity. Exercise activates the AMPK
pathway. Fasting, intermittent fasting
and longer fasting activates the AMPK
pathway. Cold exposure, you know, the
cold plunge activates AMPK pathway. And
eating foods that contain certain
polyphenols all actually activate AM
pathway. And we know that these factors
are linked to longer healthier life. So,
back to the cup of coffee. Researchers
found that caffeine in your cup of
coffee activatempk pathway directly.
Here's something interesting. The
research team in London that did this
had previously shown that caffeine can
also influence your to pathway. Tor
stands for the target of rapamy. Don't
worry about the complexity. All you need
to know is that to is another key growth
and nutrient sensing pathway that helps
longevity. So caffeine stimulates which
slows everything down. less go repair
yourself and it actually stimulates to
which actually in nutrient sensing helps
your um cells slow down and improves
longevity as well. Now AMP pathway does
another thing too. Not only does it
actually help conserve energy and repair
yourself, it also lowers inflammation.
Okay, that's very important if you want
to actually age healthy to lower your
inflammation. amppk pathway through
caffeine can also improve metabolic
efficiency and helps your cells become
more resilient to stress. We know that
resiliency is actually that ability to
bounce back from a stress. That's
important for success in life and it's
important for healthy aging as well,
right? Because we all want to stay sharp
under pressure. Now, what does this mean
practically if you want to actually take
control of your own AMPK pathway? Well,
there's some practical ways to do this
and I'm about to tell you how. First,
how you drink your coffee can make a
difference. Caffeine may be the spark,
but if you actually add sugar to it or
syrups, flavoring, ultrarocessed
creamers, what those things do is they
undermine the benefit of the caffeine
and the polyphenols in your coffee. If
you want your coffee to help amp up
yourmpk pathway, don't add sugars or any
sweeteners, artificial or otherwise, or
dairy, to it. Black coffee, that's how I
drink it. best way to optimize the
effect of the natural polyphenols that
are found in your coffee and the
caffeine that will turn on your AMPK and
support yourself. Second, coffee works
better for AMPK pathway when you are in
your fasting state, right? So, if you
practice intermittent fasting, having
some coffee during your fasting window
doesn't break your fast. It's liquid
with some polyphenols. There's no
calories in it. And so, yeah, that's
actually fine. Basically, just have your
coffee while you're not eating. It's a
great way like if you are waking up in
the morning and you are not eating right
away. You're extending the fasting
period from your evening, have some
black coffee, no sugar, no creamer, and
you'll actually activate your AMPK
pathway. Now, third, caffeine isn't the
only way to activate your AMPK pathway.
There are other foods and ingredients
that can also help too. Here's one that
one of my favorites is green tea. Green
tea contains both caffeine and
antioxidant kakans. These are also
polyphenols um that actually activate
your AMPK pathway. Turmeric, which
contains curcumin, okay, will also help
activate this pathway. So can cinnamon,
think about a little bit cinnamon on
your coffee, makes it taste really nice,
gives it a nice aroma. Apple cider
vinegar. Now, I wrote about apple cider
vinegar in my book, Eat to Beat Your
Diet. Turns out apple cider vinegar
actually turns on your metabolism, your
brown fat to burn down harmful extra
white fat, increasing your metabolism.
Apple cider vinegar will also turn on
your EMPK pathway. And cruciferous
vegetables, you know, broccoli, Brussels
sprouts, cauliflower, arugula, all those
types of vegetables, they will also turn
on this pathway that will um help your
cell conserve energy, slow down, repair
itself, and actually slow down cellular
aging. Now, another food that I want to
mention, legumes and beans, right? These
are great sources of dietary fiber that
can help your gut microbiome. in your
gut microbiome uh when it's wellfed will
lower inflammation in the body. So these
foods aren't just for sustenance or
nourishment. They actually turn on they
activate your AMPK pathway so your cells
function better. They conserve energy.
They work more efficiently. They repair
themselves and more importantly for
healthy aging they actually don't push
you into that go go go mode. I want to
also tell you don't forget about
exercise because no matter what you do,
what you eat, how much you eat, you
still need to have movement if you want
to age in a healthy way. Turns out
exercise is one of the most powerful
natural triggers to turn on your AMPK
pathway. Even a brisk walk in the
morning, pair that with your coffee, can
get your AMPK pathway going. So, your
daily cup of Joe coffee plus a brisk
walk can help improve your cellular
resiliency as you age. and therefore
help you age in a healthier way. Very
important. Now, I want to talk about
another way that you can actually
improve your aging that has to do with
vitamin D. The health of your muscles
isn't just about looking fit. It's
actually one of the strongest predictors
of how long and how well you'll live.
Healthy muscles control your blood
sugar, support your metabolism, and
protect your bones, and keep you mobile
and independent as you age. And here's
something that most people don't
realize. You can actually look strong
and still be weak. Let me explain.
Muscle decline isn't just about losing
muscle size. It's about losing strength
and power and cellular energy. After age
30, we lose about 3 to 8% of our muscle
mass with every passing decade. And
after 60, that pace of muscle loss
accelerates. But muscle strength often
declines even faster than muscle mass.
The real issue begins inside the muscle
cell. Muscle cells rely on mitochondria.
These are the energy engines. And with
age, these mitochondria wear down. They
become damaged and they're less
efficient. They don't recycle themselves
properly. And recycling is a process
called mphagy. And without mphagy, that
leads to decreased energy, reduced
strength, slower recovery. And that's
even if you're eating well and
exercising. Well, that's where Timeline
powered by Mtopure comes in. Midtopure
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Remember I told you while AMPK pathway
helps to regulate yourself's energy and
repair system as part of healthy aging,
tieumirs are those caps that um protect
your DNA. So think about caps on a
shoelace, right? They've got the little
plastic caps. When those caps wear down,
the shoelace unravels that can happen to
your DNA as your tieumirs wear down. No
good. All right. So as tieumirs shorten
which happens during aging that's like
the wick of a candle burning down your
DNA becomes more and more vulnerable to
damage and your cellular aging can
accelerate. Now nobody wants to age
faster at the biological level. So the
question is what can you do to protect
your DNA? What can you do to protect
your tieamir? Well research has been
done at the Georgia prevention institute
at the medical college of Georgia and
guess what they found vitamin D all
right can help protect your tieumirs.
What the researchers did, they looked at
data from 1615 adults, ages 20 to 39, so
all healthy. And what they did is they
measured their vitamin D levels and they
measured their tieumir lengths. And you
do that by drawing blood and looking in
your white blood cells. And you can
actually measure the uh tieumir length.
And here's what they found. The
researchers found that the higher the
level of vitamin D in the blood, the
longer the tieumirs. The lower the
vitamin D in the blood, the shorter the
tieumirs. Longer is always better. more
protective of DNA, slow down cellular
aging. Now, like many other things that
vitamin D seems to protect against,
including cancer, here is another
protection by uh that it can actually
offer. Now, this was not a minor
difference. What they found for every 50
nanomles per liter increase in vitamin
D. Now, I know you're probably going to
say, I have no idea what that means.
Trust me on this. It's a tiny little
extra um bit of vitamin D. There was a
0.13 kilobase of additional tie length.
And you're like, "Okay, I don't know
what that means, Dr. Lee. What I'm
telling you is a little bit of extra
vitamin D leads to a little bit of extra
lengthening of the tieumir, which
protects your aging speed." So, um, and
by the way, so what does that mean?
Right? So, I told you 50 nanom per liter
of vitamin D equals 0.13 kilobase of
additional tie length. If you had to do
the math, okay, and I will tell you that
that's equivalent to slowing biological
age by 3.3 years. Pretty cool. All
right. Vitamin D, beneficial
micronutrients, also good for bone
health. Of course, builds help helps
build good bone. Also important for
immunity, good for lowering
inflammation, and I mentioned lowers
your risk of cancer. So, another
benefit. Now, vitamin D can keep our
tieumirs longer and slowing down
cellular aging. For those of you who are
science geeks, you're probably saying
now, all right, tell me how vitamin D
works. Well, I'm going to try to boil it
down in a simple way. Vitamin D has
receptors. Now, a receptor is basically
like the lock and the vitamin D would be
like the keys. When the key goes into
the lock, vitamin D goes into its own
receptor. All right? It's found in every
cell, including immune cells, even stem
cells. And it turns out that when
vitamin D turns into its own receptor
that reduces oxidative stress and it
supports DNA repair pathways, key into
the lock, turn on repair pathways,
reduce stress. And what does this do?
This helps to protect tieamir stability.
These are protective caps that actually
slow down cellular aging. What does that
mean from a practical standpoint? How do
you support healthy vitamin D levels?
Here's three simple ways. Number one,
first, make sure you get some sunshine.
Consistent sunlight exposure. Just 10 to
20 minutes, okay? Even on your arms and
legs can make a difference. And
depending on where you live and your
skin tone, that's actually an easy way
to get a dose of vitamin D. Now, if you
live in a really bright sunny area, you
got to make sure you don't actually get
overexposed to ultraviolet radiation.
that increases your risk of skin cancer.
But, you know, if you just actually have
moderate exposure to sunlight, all
right, don't go out in the heat of the
sun. Go out earlier in the morning. Go
out after the peak heat sunshine after
2:00 in the afternoon, 10 to 20 minutes
on your arms or legs. That's enough to
get you started. Now, ultraviolet
radiation from sunshine activates
vitamin D on your skin. Number two, you
want to get vitamin D, you can eat foods
that contain vitamin D. And here's some
examples. Fatty fish like salmon,
sardines, and mackerel contain vitamin
D. And so do egg yolks that can contain
vitamin D. One of the best natural
sources actually are mushrooms.
Mushrooms contain vitamin D. And here's
something interesting. If you ex expose
mushrooms to sunlight, they will
actually make more vitamin D. So I'll
tell you what I do in my kitchen. Get
some simple white button mushrooms. The
I call it the lowly lowly white button
mushroom. Wash it up or brush it off.
All right. Slice it, okay? Lengthwise so
you get the nice mushroom slices. Make
sure you keep the stem. Lay them out on
a cutting board. Stick them in front of
your window with the sunshine coming in.
Guess what? You do this three hours
before you're going to cook with the
mushroom, you will actually get the
mushroom to increase the production of
vitamin D in the mushroom. Super simple
little hack that actually works. So, how
do you know if you need more vitamin D?
You can actually get your levels tested.
That's probably the best way to know
where you stand. And many adults will uh
who don't have enough vitamin D or live
in a place without a lot of sunlight.
All right. So, think about the northern
hemisphere. There are places where it's
dark a lot. And by the way, we don't
wander around naked most of the time.
We're wearing clothing, so we're
blocking a lot of sunshine, sunlight.
We're indoors a lot. So, a lot of people
actually would benefit from vitamin D
supplements. And what I would do is
actually to figure out the right dose.
It depends on your blood test. So, go
ahead and get your vitamin D level
tested and analyzed. And having
somebody, your doctor, help guide you is
the best way to go. Right? This is not
one-sizefits-all. You want to actually
supplement yourself in the right way and
the right amount. But supplementing
vitamin D, super simple way to access
extra vitamin D and that will actually
protect your DNA, protect your tieers
over time, helping you age in a more
healthy way. Okay. One more thing I'm
going to tell you that can help you with
longevity is called epigenetic aging.
Now, the heck is that? If I told you
that tieumirs actually protect DNA and
slow down cellular aging, epigenetic
aging is another way that actually can
influence how fast your uh cells
actually age. So there's something
called methylation. I'm going to explain
this to you and it's just a kind of
epigenetic change. And think about
epigenetics like a dimmer switch not for
your lights but for your genes. You know
your the genes are a section of DNA that
uh give a certain kind of instruction.
So if you think about epigenetics as
sort of like the dimmer, epigenetics up,
epigenetics down, all right, you're
turning your dimmer lighter on. It tells
your body which genes to actually do to
use and which genes to turn down, dim or
turn off for the moment. Okay? Now,
everything we do pretty much influences
this dimmer switch, the epigenetic
switch. What you eat, h how much stress
you're feeling, how much sleep you get.
All right? Your physical activity, all
these things will influence epigenetics.
that dimmer switch for your genetics. So
researchers from the University of
Washington and the National University
of Natural Medicine looked at
epigenetics as a marker of aging. And
what they did is they looked at healthy
men aged between 50 and 72, so second
half of their life. And they basically
had an 8-week lifestyle program. And to
measure their biological age, they use
the researchers use something called
Horvath's epigenetic clock. Just trust
me on this. This is a just a tool, a
research tool used by longevity uh
researchers. And here's what they found.
All right, they looked at what they ate,
etc. The researchers found that those
people in the study that consumed the
most food with polyphenols, highest
polyphenols, okay, that influences
something called DNA methylation. I'm
going to tell you what that means in a
second, but when you add foods with
polyphenols, and it influences
methylation, that actually had the
greatest reduction in the speed of
biological aging. Now, I just said a
mouthful, so I'm going to explain it to
you again. By eating foods that have a
lot of polyphenols, which we know are
good for you anyway, we now know that it
can actually influence the methylation
in your cells and that reduces the speed
of biological aging. So now I got to
tell you what methylation is, right? DNA
methylation. Okay, so your genes, the
sections that um contain instructions
for what your cell's doing, they're made
of DNA. The DNA will make proteins, but
not all the DNA is used all the time.
Methylation is one of the kind of
internal parts of the factory protein
factory in your body where a chemical
methyl group just take my word for it.
It's a chemical group sits on the DNA,
okay? And it squats on it. When the
methyl group sits on the DNA, it tells
the DNA to be either more active or less
active. More methylations, okay? So
basically, you put the methyl group into
the DNA, it tells the genes to turn down
or turn off, right? So, think about
throwing a shoe into a factory conveyor
belt. All right? You're going to
actually slow gum up the system. You're
going to slow it down. In fact, by the
way, that's where the word sabotage come
from. A sabot is actually a shoe that in
uh Holland used to be thrown by
protesters in a factory into the
machinery to slow down things. That's
why it's called sabotage, sabot. And
methylation is a natural way as part of
a switching to slow down the factory of
the genes. All right? So kind of slows
everything down. It it makes everything
go slower slower slower. Now if you have
less methylation, you're not sitting the
methyl group is not sitting on the DNA
gumming it up. Less methylation means
the genes are turned on and they become
more active. So there's more protein
actually made. Does that make sense? So
epigenetics what you eat can actually
cause more methylation which turns genes
down can turn harmful genes down and
less methylation can turn genes up. All
right? And make it be the beneficial
genes. This whole thing is called
epigenetic regulation. And this is what
I was telling you about the dimmer
switch. All right? You're not changing
the DNA. You are just squatting on it.
Okay? By methylating it or by with less
methylation, demethylation, you're
actually letting the process, the
machinery go on more. All right? You're
just controlling how much of the DNA is
actually being used active. Now, what
does this all this have to do with
healthy aging? Well, basically these
methyl groups that sit on your cells um
slowing it down keep the um uh right
amount of beneficial DNA on uh and and
you need to actually be able to turn
down or turn off the wrong DNA
methylating it and you need to actually
have the right beneficial DNA going on
to be able to protect your cells and
help you age in a more healthy way.
Right? This is partly why we say
epigenetics, this dimmer switch for the
parts of the gene and methylation
sitting on the DNA with a methyl group
to slow it down or to release it
actually it contributes to uh longevity.
So I just explained some pretty
complicated science to you but what are
the things that you can do practically?
Right? Let's talk about food. I study
food as medicine. So let's get into it.
What are some of the foods that can
actually benefit your epigenetic switch,
your dimmer switch for beneficial DNA?
Well, it turns out that tea, green tea,
ulong tea, all of these teas,
chamellinosis, actually help make
positive changes in your epigenetics.
The spice turmeric, right? You like a
good curry, the turmeric contains
kurcumin. All right, kurcumin causes
epigenetic changes that are beneficial.
Garlic. Garlic, if you actually cook
either Mediterranean or Asian dishes,
you're from that part of the world or
you enjoy eating Mediterranean or Asian
dishes. I always tell people I eat
Mediterrasian style. I can tell you well
there's garlic used in in many of the
repres recipes recipes in both of these
healthy cultures. Garlic actually
induces positive epigenetic changes.
Rosemary the herb rosemary okay like a
spice uh actually beneficial epigenetic
effects and berries strawberries
raspberries blackberries love berries
okay their polyphenols help activate
protective DNA for healthy aging. Okay,
back to the research I was telling you
from the University of Washington that
looked at the dietary polyphenol intake.
What they found, these researchers found
those who ate the most food with the
highest polyphenols, they dropped their
epigenetic age by 1.2 years in just 8
weeks of eating foods with polyphenols
like berries. And some participants in
the study showed reductions of almost 3
years epigenetic saving the aging uh
compon speed of the cell by three.
Right? So what do these polyphenols do?
They actually help to bring out the
dimmer switch. Um they've turned on the
dimmer switch brighter more protective
genes DNA that protects you gets turned
on. Right? So that's less methylation
and they help to slow down the
inflammatory genes adding methylation to
slow down uh gum up that machinery less
inflammatory gen. So polyphenols, you
know, they're getting right down into
the nitty-gritty of your cells. They're
helping your cells have more benefits,
less harm, improves resiliency of your
cells, and this, by the way, also
improves metabolic function, and it
helps you with long-term health. All
right, so what are the practical
applications in real life? All right,
you ready for a pro tip here? Um,
basically, drink green tea or ulong
every day. I do it every single day.
Super easy. I like loose leaf tea. All
right, I don't like it in a tea bag cuz
some tea bags shed microplastics. Just
throw some loose leaf tea, pour hot
water, let the tea leaves settle to the
bottom, ready to drink. And by the way,
don't drink super super hot tea because
actually studies have shown that that
gulping down really hot tea actually
increases uh the risk of esophageal
cancer because of the uh heat damage uh
to your throat as you're as it's going
down the hatch. All right? So, brew the
tea. Don't drink it piping hot. Cook
with turmeric. Even a teaspoon of
turmeric you can add to a soup. You can
add to a stew. Uh, obviously a curry,
absolutely delicious. All right, add
garlic and rosemary to your meals.
Flavor and function as well. And you
know, one of the things I like to do in
the morning, I like to have some
berries. Just simple berries. Whatever
you can get fresh at the market, make
sure that it actually tastes really
good. Wash it. All right, 60 seconds
under cold running water. Just have
berries a few times a week. Okay, fresh
I prefer, but it turns out the
polyphenols are also found in the frozen
berries. And by the way, you can also do
your own research on foods that contain
polyphenol. Bottom line is that most
foods that are colorful, flavorful, uh
these are the fruits and veggies and the
produce section of your grocery stores,
you can bet that they actually are going
to give you a good dose of beneficial
polyphenols that will help your
epigenetics. So, what do we talk about
today? We talked about aging and we
talked about slowing down the process of
aging at the cellular level so you can
live longer, better, healthier, have
more resilience in your cells. And
science is telling us how we can counter
the forces that would normally let us uh
uh deteriorate or decline. We can
actually take steps, all right, to be
able to help ourselves slow down that
process of aging and be uh more
resilient. And your daily habits matter
a lot. All right? How you start your
morning can actually count that cup of
Joe, that cup of coffee, how you nourish
your body. All right? those berries, the
green tea, all right, the cruciferous
vegetables, and the signals that you
send to yourselves every single day,
exercise, all right, sunshine, vitamin D
foods, all these things influence your
biology in a way that allows you to age
in a healthier way. Now, you don't have
to do all these things all the time, all
right? That just is way too
overwhelming. But take small actions few
times a week. They're going to add up
for you, okay? The key thing is
consistency. All right? Just keep on
doing the small things that you can
remember. Tea, sunshine, walking,
polyphenols, berries, all these things
will actually benefit you because they
add up over time. Now, if you found this
information helpful, pass it on to a
friend, forward it to a friend. If you
liked it yourself, hit the like button
and make sure you subscribe to my
YouTube channel because I'm going to
keep on updating my channel with more
information, more helpful tips that are
based on science that can actually help
you live a longer and healthier life. So
remember, share this with somebody you
know. Anybody who's interested in health
and wellness, aging well, longevity,
dodging decline. Those are the people
that might enjoy this. And I will see
you in the next video. Dr. Lee out. Hey,
if you like that video, then you're
going to love this one. Check it out.