Kind: captions
Language: en
Here's a truth. Aging does not mean that
you have to decline. One of the big
problems of people who get older is that
they're unstable and they fall. Once you
fall, you can break your hip and then
you lose your independence. So, you want
good muscle strength turns out that can
help build your muscles and maintain
your muscles. This decline in
mitochondrial health, we're starting to
realize is one of the underlying causes
of fatigue and muscle weakness.
Actually, it may wind up being
underlying a growing number of age
related diseases. People taking your
their muscle strength increased by 12%.
While placebo group no change in muscle
strength at all.
[music]
Here's a truth. Most of us don't want to
think about losing our energy as we get
older. And we've seen plenty of
examples, maybe even your own family, of
people who get older and come across as
really, really frail. But here's the
thing, aging does not mean that you have
to decline. I'm going to start by
talking about something called
mitochondria. You may have heard about
mitochondria already. Uh, and if you
haven't, I want to tell you these are
little engines that are inside your
cells and they're powerhouses. All
right? They're like batteries inside
your cell. They generate all the energy
that your cell needs that your body
relies on in order to be able to move
and to run. It's all the processes in
your body. All right? And when the
mitochondria are fresh, just like a
fresh battery, they can hold and deliver
a lot of energy. But as you get older,
just like an older battery, all right,
those batteries can wear down. They can
lose a lot of their power, right? Like a
like a like old batteries in a
flashlight, right? the light isn't so
bright anymore and your energy can start
to fade in your body as your
mitochondria get older. And when old
mitochondria that are not working that
well start to pile up, well, guess what?
Your body has a hard time actually
generating the energy. This decline in
mitochondrial health, we're starting to
realize is one of the underlying causes
of fatigue and muscle weakness. And
actually it may wind up being behind the
underlying a growing number of age
related diseases. So mitochondria
decline. All right. But here's the
exciting part. Your body can make a
natural substance. It's called
uroliththn that can help charge your
batteries up. It can help your
mitochondria perform better. And the way
it does it is by cleaning up all the
old, broken down, worn out, not so good
mitochondria, right? So, it's like
taking all those old batteries out of
your flashlight and tossing them out and
adding new ones back in. Clear away the
old ones so that you can put in new
ones. Uh, new healthy mitochondria are
going to give you more energy. Okay? So,
that way your body will have more
battery power, more energy, your muscles
will be stronger, you'll have better
endurance. This is all science, right?
But it turns out human studies have
looked at this and researchers at the uh
Mizentus and Swiss Federal Institute of
Technology in Switzerland, they did a
clinical trial. In fact, they did a
randomized placeboc controlled clinical
trial by looking at 66 healthy adults
sedentary. So people are not moving
around a lot. These are not athletes,
okay? Uh couch potato, let's call it.
and they were between the ages of uh 40
and 64, right? Right in that middle age
range. And they asked, "What is the
effect if you gave these couch potatoes
between the ages of 40 and 64 some
euroliththn A?" Their body makes it by
itself. But what if we gave them the
uroliththna to charge them up? So what
they did, they gave half of the subjects
uroliththn as an oral supplement and
they gave the other half of people a
placebo. They did it every day for four
months. All right? And the results
striking. In the group that got the
euroliththna, okay? And remember I told
you the body makes it by itself. But in
this case, they gave supplements to
actually boost the uriththna. Guess
what? People taking uriththna, their
muscle strength increased by 12%. While
placebo group, no change in muscle
strength at all. So they got 12% extra
muscle strength just by taking the the
uriththna supplement. The other thing
they did is they actually found that
people who were taking the uriththna um
had better walking endurance. Right? So
think about it. You're going out for a
walk on a long sidewalk, okay? Um or a
hike. Eventually you're gonna get tired.
Well, walking endurance is how far you
can go. And it turns out um that people
who took the uraliththna. Now remember,
all of these people were kind of couch
potatoes, sedentary. They did not
exercise a lot. Guess what? Uralithan a
takers, their walking endurance improved
by 60 m. Now you might say, "What does
that mean? I I can't picture 60 meters."
Well, imagine a 20story building 20
stories high tipped on it on its side
and walking the length of that building.
That's how much more endurance the
people with urolithin a supplement
actually had. And that makes total
sense. If you take uriththn helps to
clear out all the old junky batteries so
that new batteries can be put in to the
body. Guess what? You're going to have
fresh batteries, more energy. Now, in
the study, the researchers also measured
something called V2 max. I know sounds
complicated, but let me explain to you.
V2 max stands is basically the maximum
oxygen intake that your body can uh
muster and that's basically how
efficiently your body uses oxygen.
Right? You need to have energy. All
right? That's through your mitochondria,
your batteries. Then you need to have
oxygen to power up things. And guess
what? People who took uriththan a
supplement, okay, which clears away all
the junk and leaves room for new
mitochondria, their oxygen efficiency,
their V2 max rose by 7% as well. When
they looked at mitochondrial health, how
healthy were the mitochondria?
Uralithnate takers actually had 22%
increase in the health of the
mitochondria. Makes sense, right?
[snorts] Out with the old, in with the
new, 22% healthier. And then the
researchers measured something called
asocarnitine.
All right. Now isocarnitine is a marker
of how the body burns fat for energy.
All right. And guess what? The
asocarnitine levels dropped by 14%. All
right? So uralithnan a takers had more
efficient ways of using their fat. They
didn't actually need to actually um burn
fat by, you know, pedal to the metal.
they could actually take it easy and
still have efficient fat metabolism. And
that's because they had better
mitochondrial function. And then
finally, the researchers looked at a
blood marker called C reactive protein.
All right, CRP. You might have heard
about CRP. It's something that your
functional doctor should be measuring.
It's a measure. It's a It reflects how
much inflammation is in your body. UN
takers, guess what? Their CRP levels
dropped by 16%.
All right, that means that uriththna is
also anti-inflammatory as well. That's
really interesting, right? Well, and the
reason I'm telling you is because I was
skeptical about uriththna supplements
and mitochondria for a long time. But
I'm a scientist and really a good
scientist always starts with having an
open mind. So you might be skeptical
about something, but let's look at the
data. And I just showed you the data.
Uralithna A actually improves human
parameters that you can measure that
reflect better mitochondria and less
inflammation.
Okay, so without a supplement, I told
you your body already makes uriththna.
Where does it make it? Well, turns out
uroliththna is made in your gut. And how
does your gut make it? Well, it makes it
from food. Foods that contain natural
bioactives called elagitanins and elagic
acid. All right, that's E L L A G IC.
Elagic acid or elagitanins is E L L A G
I T A N I Ns. Elagitanins. All right,
these this is the starting block to make
uriththna naturally in your gut. So what
are the foods that contain elagic acid
and your elagitians? pomegranate,
walnuts, berries, raspberries,
strawberries, blackberries.
You eat those foods, pomegranates,
walnuts, strawberries, blackberries,
raspberries. You are feeding your body
with the substrate, the starter material
for your gut bacteria to make uriththn.
And when you eat them, guess what? Your
gut microbiome goes to work. transforms
the elagitanins uh and elagic acid into
uraliththna that gets into the
bloodstream. It goes circulates
throughout the body and guess what you
wind up actually having more fresh
mitochondria more energy in your body.
That is a good thing. What's interesting
is that not everyone does this
metabolism to create autanin into your
lithin the same way. Some people's
microbiome are better at doing this than
others, but everybody benefits from
eating those foods like pomegranates and
berries I told you about and walnuts.
But you know, you should eat those foods
anyway because they deliver other
polyphenols and dietary fiber and
anti-inflammatory substances that
activate your health defenses and lower
inflammation. Uralithna really important
for energy. And if you get it from
pomegranate, um you can add some
pomegranate to your yogurt, for example,
or crush up some walnuts and sprinkle it
onto your salad. It's a great way to
actually uh get the the the uh foods
that actually give the starter material
for uralithna. Or one of the things I
love to do is just have a bowl of
berries for breakfast. I'll have a cup
of coffee, maybe a cup of tea. Uh
depends on my mood, but I often go for
coffee. Sometimes I'll just fix myself a
bowl of berries and that's pretty much
it. If I can get a whole yogurt, I'll do
that as well. But berries, you can also
toss into a smoothie if you want a
smoothie as well. Okay, so the other
thing is I told you not everyone's uh
gut bacteria work the same way. Some
people are not good metabolizers of
autanins and that's where you can
actually get um benefit from taking a
uraliththn a supplement. There's one
called mopure. If you want more energy,
it might be a good idea to take that
anyhow. And it's been studied in human
studies and shown to boost the
mitochondrial function like the way that
I told you about earlier. All right? But
this is actually what you want from a
supplement. You want to know that it
actually works. And uh clinical trials
were actually done. So one of the trials
uh researchers actually gave might
appear to older people who took the um
uraliththan a uh supplement every day
for four months or placebo. And these
were people who were just average
physical shape and endurance. The
researchers measured their mitochondrial
function at the beginning not so good.
So they were like suboptimal
mitochondrial function. These people
were not feeling particularly energetic.
They you know they were um a little
fatigued before they started study. Then
they gave them the uriththna mipure. And
after four months guess what they found?
The people who took the uriththna
supplement the mighture had better
endurance. They had more energy
generated by their muscles. Their
mitochondrial function was better in
blood tests. And then they actually
biopsied their muscle. That's a pretty
serious clinical trial. All right? And
when they biopsied their muscle, guess
what they found? They found that the
gene expression, in other words, at the
cellular level that the people who took
the uriththna, they had more
mitochondrial genes that were activated
as well. That's pretty definitive. All
right. Uh, and by the way, the
uroliththnan a uh stimulated
mitochondria worked even better if you
combine the supplement with exercise.
Exercise stimulates your your
mitochondria uh as well. All right, so
clinical trials works well. It's pretty
amazing, I think, uh, for activating
your mitochondria. Okay, next I'm going
to tell you how to improve your muscles
directly. All right. And the reason that
you need to know about this is because
look, after the age of 30, most people
start losing muscle mass. Between uh
five to 10% 3 to 8% of their muscle mass
with every decade. All right? That means
by the time you're 50, you've probably
lost about 20% of your overall muscle
mass compared to when you're in your 20s
and 30s. All right? And by if you keep
on going 60s7s
now you're losing so much muscle mass
that you're going to be weaker. So you
don't want that. You want people to you
want yourself to actually have muscle
mass and you want and you want to
actually look like people who are able
to maintain their strength. Loss of
muscle is loss of strength. Loss of
strength means imbalance. And you know
one of the big problems of people who
get older is that they're unstable and
they fall. Once you fall, you can break
your hip and then you lose your
independence, right? So, you want good
muscle strength. Really, really
important. But there's some good news.
It turns out that omega-3 fatty acids,
which you can take as a supplement or
you can get in seafood, can help build
your muscles and maintain your muscles.
All right, Omega-3s, you know, these are
the healthy fats you find in oily fish,
salmon, mackerel, sardines, but you can
all find them in all kinds of seafoods,
including squid and shrimp, lobster. You
can all get crab all has omega-3s. Uh
clams,
and if you're a vegetarian or a vegan,
you can also get omega-3s from eating
plant-based foods like flax seed, chia
seeds, walnuts, soybeans. In that case,
you are getting the precursor to
omega-3s called ALA that your body will
start to uh create its own omega-3s,
right? So, we think we know omega-3s are
good for heart health. We know they're
good for brain health. Now, research
shows that they're good for muscle
health as well. So, I want to tell you
about the research and this is
researchers from the Taipei Medical
University in Taiwan. They analyzed all
the data from 12 high quality randomized
clinical trials um looking at omega-3s.
All right. In total in these 12 trials,
more than 2,000 adults age 60 and older.
All right. And they also um were asking
the question people who were eating
omega-3s, also known as PUFAs,
polyunsaturated fatty acids, was there
any connection between the amount of
PUFAs or omega-3s they were eating and
muscle uh mass and muscle strength. And
here's what they found. The people who
consumed the most omega-3s had a 2%
increase in their muscle mass and they
had a 4% increase in their hand grip
strength. All right, that's a reflection
of how of your overall muscles and they
had a 5 to 6% better performance in the
chair rise test. What's a chair rise
test? Well, guess what? If you're
sitting in a chair and I said get up,
what would you have to do? You would
have to push the chair back. Then you
have to raise yourself up and stand up
straight. That actually takes muscle
strength. So now you might be saying at
this point 1 to 2% muscle mass
improvement, 2 to 4% improvement in hand
grip strength, 5 to 6% performance in
chair rise test doesn't sound very
significant, Dr. Lee. Well, it's true.
Those percentages are small, but it
might not seem like a big deal, but
think about it. Hand grip strength isn't
just about opening a jar of pickles.
Hand grip strength predicts your ability
to walk smoothly and not fall, to climb
up a set of stairs without losing your
balance and tumbling down, and even to
be able to live independently. All
right? So, every bit of mobility, every
bit of strength makes you able to be
more independent, to walk unaded. You
don't need a cane. And guess what they
found? These researchers found they
found omega-3s help maintain the muscle
mass and power. Now, how do omega-3s
work? Well, they work in a couple of
different ways. One of the most
important is that omega-3 fatty acids
lower whole body inflammation.
When you're inflamed, your whole body,
guess what? Makes you feel weak. All
right? So, this is like more than just
affecting the muscle affects everything.
You're just feeling weaker. So, omega-3s
reduce the inflammation, which actually
makes you come out of your shell, your
inflammation shell to be a little bit
stronger. Omega-3s also improve
neuromuscular function. Now, your
muscles are powered by nerves. Nerves
are like the wiring, okay? Like the
wiring in your wall that activates a
machine. The machine being the muscle.
But neuromuscular function is a
connection between the nerves and a
muscle. Omega-3s make that nerve
conduction to the muscle to make it
contract, work better. And omega-3s also
turn on more protein synthesis in the
muscle itself. So, the muscle can grow.
Muscles are made of protein. You're
going to grow your muscle. You need the
muscle needs to make more protein.
Omega-3s can actually do that. All
right? And by the way, when you do
resistance training, you take a protein
supplement, and then you add omega-3s,
all right, it actually powers up. Taking
omega-3s will make resistant training or
taking protein uh supplements, protein
powders work even better to maintain
muscle mass. So, what are my pro tips
for you? My pro tips are eat more omega-
foods. salmon, mackerel, sardines. Now,
if you want plant-based version of it of
omega-3s, flax seeds, sprinkle them onto
your yogurt or your salad, walnuts,
snacking on them. Those are plant
sources of the precursors for omega-3s
that your body will make, ALA. The other
thing you could do is take a high
quality omega-3 supplement. Okay? You
want to get a formula that's rich in EPA
and DHA,
and combine that with exercise. Remember
I told you omega-3s with exercise help
to build muscle even better, right? So
do a little with strength training. You
can use a resistance band or, you know,
lift weights. Make sure that you're
getting somebody to show you how to do
it properly so you don't hurt yourself.
But that will also along with omega-3s
help you maintain muscle mass. So a lot
of people are, you know, really
concerned about protein these days. I'm
telling you, exercise, omega-3s also a
critical way to be able to do it. That's
very, very science-based. When it comes
to muscle mass, you want to be proactive
and not reactive. You don't want to wait
until you lost muscle before you try to
build it back. You want to just keep it.
Muscle health is the key to longevity
and good quality of life. That's what
you want. All right? So, anybody tells
you getting old means you're going to
get frail? Not necessarily. So, you can
keep your muscle mass there and you can
actually keep your muscles in a more
youthful shape so you can be strong and
active into your 70s and 80s and even
beyond with omega-3s. All right.
Finally, I want to share some research
that well revealed something that I
thought was unexpected. And it's a
discovery that I want to tell you about
melons. You know, cantaloupe, honeydew,
even watermelon. All right. Turns out
melons can help your body fight fatigue
and stress, specifically oxidative
stress. And this research comes from um
a scientist at the University of Mont
Pelier in France. The French are very
interested in their melons. They have
some amazingly sweet melons uh grown in
their fields. And what these researchers
did is they conducted a double blind
placeboc controlled trial where they
tested melon extract. So they grew their
beautiful melons. They extracted it.
What they found is that melon extract
was rich in super oxide dismutase SOD.
You might say, "What is SOD?" Well,
look, SOD is like a fire extinguisher
that when you have it in your body that
you can get from eating melons, it'll
actually put out the fire from oxidative
stress that can damage cells. So, think
about, you know, chemicals uh chemical
exposures, ultrarocessed foods, um
environmental exposure that cause a lot
of extra uh oxidative stress. There's
like sparklers going off in your body,
damaging cells. Well, guess what? SOD is
like the fire extinguisher that puts
that out. So what you want to do is you
want to actually neutralize the
oxidative stress which can cause fatigue
and cause cellular aging and you want to
neutralize it with SOD. Okay. So in this
clinical trial, the researchers gave the
participants melon extract every day for
4 weeks or they gave them a placebo. And
here's what they found. The in the
melaners the in their body the
antioxidant defenses, okay, the SOD
activity increased by 18% just in four
weeks. So they got a lot more
neutralization of the cellular stress.
And in fact, the having the melanext
made the oxidative stress go down, which
is just what you would expect. and the
damage to the proteins in the body also
went down by 10%. This is an extract
from melons like a cantaloup like melon.
So why does this matter? Okay, well
first of all if you like cantaloupe or
other types of melons like me honeydew
then you're in luck. This is actually
good for you. But the other reason is
because our bodies constantly put under
stress. Aging causes stress. Pollution
causes stress. Poor sleep causes
oxidative stress. microlastic that
you're uh eating and drinking from
packaged food causes uh cellular stress.
Ultrarocessed foods with all those
additives causes cellular stress.
Everyday wear and tear causes oxidative
stress over time that kind of degrades
your body and that chips away at your
energy. So if you want to recover, you
want to protect yourself against that,
guess what? Good news is that eating
melon, okay, can help boost your SOD
defenses to neutralize all those
stressful harms without needing to go to
an extreme. What are some of my pro tips
from this research? Well, the next time
you go uh to the store, the grocery
store, the farmers market, and you see
melons, okay, especially seasonal
melons, go ahead, buy one. Cantaloupe,
honeydew. I love them. All right, you're
going to buy honeydew. What you want to
do is you want to press the ends a
little bit and see if it actually is a
little bit soft. All right, when the
ripe ones are a little bit soft, then
smell it. It should smell really good
like a a melon. What I like about
melons, they're not particularly sweet,
so you're not getting a huge sugar load
and you're getting hydration. Getting
hydration is critical to prevent from
being fatigued. When you are dry,
dehydrated, you're going to be tired.
So, melons, more than 90% water, packed
with vitamin C, anti-inflammatory, all
these SOD uh activators going to give
you more energy. I could eat a melon for
breakfast, and sometimes I do. Just cut
them up and you can throw them into
yogurt if you like, or just eat them
plain. I love to eat just plain fresh uh
yogurt. Or melon's a great choice for
dessert. You don't need to have cake or
pie. Go ahead and have some melon. This
is what they do in Asia at the end of a
fancy banquet or dinner. Sometimes I'll
bring out some fruit. Melons are a good
choice. By the way, that SOD, that
neutralizer of cellular stress, there's
other foods that also have it as well
besides melon. Want to know which ones?
Spinach, broccoli, and green tea also
have SOD activity for your body as well.
Staying strong as you age isn't just
about lifting weights. It's about what
happening inside your body from your
mitochondria. You want the mitochondria,
old ones to be out, new ones to come in,
give you that cellular energy. You want
to lower inflammation because
inflammation makes you tired. And you
want to actually neutralize cellular
stress and activate your health recovery
systems so that you can actually be
energetic uh as you age. All right. Now,
if you found this video helpful, hit the
like button, subscribe to my channel,
and forward this to somebody that you
feel would find this super useful, and
maybe you can help them with their own
health. So, 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.