June 24, 2024 • 33 mins
Aging is an inevitable process that all living organisms experience. It involves a series of physiological, cellular, and molecular changes that occur over time, leading to functional decline and increased vulnerability to diseases. Longevity refers to an individual's ability to live a longer lifespan than the average population. In this podcast episode we explore the concepts of aging and longevity, highlighting their differences and discussing important considerations and factors such as genetics, nutrition, exercise, stress management, and social connections in determining a strategy to promote longevity.
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Peter (00:06):
Welcome. Greetings. Good day to all. Thanks for joining
us for our podcast, 50 to 70meaningful conversations between
men. I'm here joined by mycohost, Darius.
Darius (00:22):
Peter, it's good to be here with you again. Good to see
Peter (00:26):
you as well. And I'm delighted that we have this
opportunity to talk about thetopic of this episode. You wanna
introduce our audience to whatthis episode is?
Darius (00:35):
I'd be glad to. This is a topic that we've had many
conversations on. Aging withvitality, not just prolonging
lifespan, but prolongingvitality with how we live
longer. And it seems like overthe last couple years, there's
just been a a groundswell ofresearch on this topic with guys
(00:57):
like David Sinclair and PeterAttia and even, I think Tony
Robbins put a big book outrecently on this topic. So it's
something that's becoming morefront and center these days.
Peter (01:09):
And it's important as we have a global population of
boomers that are aging all atthe same time, and the
demographics have shifted overthe years, throughout. And
there's such a need to talk tohow we might age, sometimes I
(01:30):
use the word, with more grace.Mhmm.
Darius (01:33):
Can I share with everybody what happened at the
gym this morning when we wereworking out together?
Peter (01:39):
I'm not sure, but go ahead.
Darius (01:41):
So as many of you know, I got to know Peter at a,
mindfulness class, and part ofmindfulness is mindful movement
and stretching. And Peter is a ayoga teacher. And I had been
complaining about certain partsof my body being tight, and I
was in the process ofstretching. And I've been
stretching for about 4 minuteson my hamstrings, and they were
starting to move. And Peter lieddown beside me, and I looked
(02:05):
over, and he was at least a footdeeper into the stretch that I
was in.
And I looked over and I said, soyou're showing off now? Well,
missing a beat, Peter says, notyet. And then you're really
stressed. But the reason Irelate that story, Peter, is
you're 70. You're almost 71.
(02:26):
Yes. I mean, you're you're arole model for me as to how you
should age with grace. And sothank you for that role that
you've played, it's incredible.If you
Peter (02:35):
don't mind, I'll correct you. It's not a matter of
should. I would like to sharewith the audience, they could,
They have a choice. They do. Andso, I've made my choice.
I continue to make the choicewith a certain attention and
awareness that there is achoice. It's choice, and we'll
(02:57):
talk about this a bit today, inhow in what you eat. Mhmm.
Exercise, which you justreferred to. Mhmm.
Getting appropriate amount ofsleep.
Darius (03:07):
Mhmm. And,
Peter (03:07):
you know, the one that's often kind of overlooked is your
mindset.
Darius (03:12):
Mhmm. Agreed. So we're gonna talk about those. This
this episode is so long. We'regonna break it into 2 parts for
everybody.
And today, we're gonna gothrough movement, nutrition, and
supplementation. Next week,we're gonna go through micro
stressors, so healthy microstressors, relationships,
meaning, purpose, mindset Mhmm.Sleep, as well as a preventative
(03:36):
approach.
Peter (03:37):
Yes.
Darius (03:37):
So I gotta ask the question. You're 71. You look
like you're 35 years old lookingacross from me.
Peter (03:43):
I'll pay you later.
Darius (03:46):
Let's talk about movement, and you've made a
choice. What does that entailfor you at 70? How is that
different than you at 50?
Peter (04:00):
I I will confess that at 70, there are more limits. Mhmm.
The body is naturally in itsprogression of degeneration. And
it's something to be reallypaying attention to. Because at
70, what happens, I'vediscovered recently, is you come
(04:21):
to the cliff and you go over it.
And if you're not careful,you'll keep cascading down the
mountain. What do you mean bythat? The body in it doesn't
degenerate in equal proportion.
Darius (04:37):
Mhmm.
Peter (04:38):
And then you have we each have some kind of genetic,
propensity as well. And thenthere are all the incidents and
accidents, in throughout life.All little chinks in the armor.
Right? And so there are weakpoints in your physiology as
well as your mental capacity.
(05:00):
And if you're not attending tothem, if you're not caring for
your well-being in those areas,then they just keep
degenerating. And, you know, wecan't cover all bases, but we
can cover most. I try to reallypay attention to the fact that
I'm not just a physical body.I'm a mental aspect. I have a
(05:24):
mental aspect to it.
I have a mind. That's that'seasy. But also, I have emotions.
They affect my well-being. Andthen the one that's often not
talked about is there's anenergetic component Mhmm.
To my existence. It's not welldocumented. It's not discussed a
(05:44):
lot. We know we have I will saythis. Most of us have had
experiences with instincts.
Mhmm. And intuition. That's notthe mind. What is that? And then
there's a a science that's 1000of years old.
(06:06):
It's being now kind of revivedin our modern day. It's called
acupuncture, and it's based onenergetic meridians throughout
the body. I'm not saying it'strue or untrue, but what if it
is? Mhmm. So with the suspicionthat there may be some truth to
it, I consider it.
I don't ignore it. And so maybeI'm mind and body, I'm emotions,
(06:32):
and I'm energy. Is thereanything I could choose to do to
maintain my overall health andwell-being? Is there anything I
do that degrades it? I like tosay that aging is a natural
process, but we do many thingsif we're not careful, if we're
(06:56):
not paying attention toaccelerate that process.
And we also have the choice ofdoing things to slow down and
enhance slow down thedegradation and enhance the
well-being, enhance thevitality. There are things we
(07:17):
could do. And I would say thatyou and I are pretty aware of
it, but I also think there's alot of familiarity out there in
our culture. You know, exercise,for instance, getting to the
gym, eating right, all of thosethings are not so much. They are
common knowledge now, I want tobelieve.
(07:39):
But it's the will. It's theunderstanding. And maybe this
conversation we're having willstart conversations among men
that, oh, I could perhaps domore. I could be more proactive
in my longevity, my vitality.There are glimmers of it being
(08:00):
discussed, but maybe there needsto be more discussions about it.
Darius (08:04):
Yeah. I agree. I think you look at our culture and the
stats we were seeing on diabetesearlier, 30,000,000 US residents
have diabetes. A 100,000,000 areprediabetic. So while I think
diet and exercise are commonsense, I do not think they're
commonly incorporated or becomehabit or routine.
(08:29):
I do like what you said about,aging is a combination of energy
with the mind, the body, and theemotions and I do think it's
natural but I'm more nowthinking about it like a chronic
disease. Something we all havebut something that if we are
mindful and we make choices, wecan slow the progression of that
(08:51):
chronic disease. Just to beclear, no one's gonna win this
game. No. We all know how thisgame ends, but it's how to make
the most of the experience whileyou're in your sixties, your
seventies, your eighties so thatyou continue to do what you love
to do.
Peter (09:08):
Yes. Yes. And so you can continue to experience. I think
sometimes we lose sight of that.There's a there are a couple
wonderful books out there thattalk about, we do not plan or
account for living andlongevity.
(09:29):
We account for aging and deatheven though we really have many
conversations about death,that's another episode we may
want to handle some point intime. We will. But in terms of
longevity, how many men in ouraudience plan for living to be
90 or a 100? Yeah. How muchconsideration I would ask our
(09:54):
audience have you given to whathappens after retirement?
65, 70, maybe up to 75. Howabout 80? Yeah. And so the
invitation here is perhaps startto formulate your life with
maintaining vitality into youreighties, into your nineties.
(10:20):
There's a book out there.
I I intend to live to a 120. Ithink it's the title of the
book. And what if that waspossible? I asked myself that
question. I asked myself otherquestions when I have myself
(10:43):
experienced the degradation ofmy body.
Mhmm. And interestingly, I hadone of those plane
conversations. Yes?
Darius (10:51):
Mhmm.
Peter (10:51):
You know, when you get on the plane and you're with a
stranger and you have the mostprofound and meaningful
conversation about many intimatethings. It's just 2 hours.
Right? Yep. So I had one ofthose and both of us, he was
approaching 70, couldcommiserate with one of the
things that happens to men thatwe kind of ignore or don't pay
(11:12):
attention to.
And I've witnessed, and I I wantyou to chime in. I I believe it
starts around 50, but thedegradation of men's hips, for
instance, the ability to themobility of running, the knees,
(11:34):
ankles a little less, the backthe back issues that come up. So
this gentleman, and I won'tmention his name because I don't
know if he would want me to,both knees replaced. Problems
with his left hip, I believe itwas. And, you know, he's just
(11:56):
kind of making his way doing thebest that he could.
And I shared with him that aslate as a couple of years ago, I
wanna say pre COVID 2019, I wasstarting to notice my hips, a
lack of mobility. I attributedit to my yoga and that I was
(12:19):
trying to gain more flexibilityin my hips. Men are notorious
for having poor flexibility intheir hips, but it was more than
that. It was the loss ofcushion, the loss of, cartilage.
And I recognized, well, whatcould I do about this?
And so I went to nutrition. Icontinued my yoga. I researched
(12:45):
and explored. What is there anenergetic component to this? And
I'm happy to say now I'm notback to running triathlons yet.
Notice I said yet. But, I'm backto running, and I'm delighted in
it because, again, I felt like Iwas heading towards that cliff
(13:10):
where if I wasn't careful, I'dgo over it, and there would be
no returning
Darius (13:14):
off of it. I don't think it starts at 50. I think it
starts at 40. Mhmm. The reason Isay that is I had a friend a
year or 2 older than me, and hesaid you're 40 now.
The warranty falls off. Like,what do you mean the warranty
falls off? The warranty fallsoff the body at 40. And those
little issues that you couldrecover from fast, you no longer
(13:37):
do. And if I think about myexperience during COVID, the
world shut down, I stoppedmoving.
I sat at my desk. I worked alot. I was very productive at
work. My hip flexors went likethis. My back pain went through
the roof.
Yeah. And I came to theconclusion my flexibility was
(13:59):
nonexistent. I came to therealization that movement and
exercise is such a huge part ofaging with vitality. And if you
stop moving, you're not able tomove anymore. Yeah.
Peter (14:16):
Yeah. That reminds me to share with our audience just a
critically important aspect tothis concept of aging. We tend
to treat our body in disparateparts. Mhmm. Even when it comes
(14:42):
to tending to the health of ourphysiology, when we go and seek,
counsel from the medicalprofession.
It's in components and parts ofour body. And one of the things
that has not failed to impressupon impress me and that I'm
(15:03):
learning better to share and tobe much more aware of myself.
I'm neither just a heart norjust biceps and triceps. I'm not
just lungs. I'm not just legs orneck, and I'm not just my mind.
There's an entirety of yourbeing that exists at the same
(15:25):
time. Mind, body, and when I saybody, all of your physiology,
emotions are part of that aswell, and energy. We talked
about this earlier. And so whenyou're tending to these things,
when you're talking about agingwith vitality, I hope I can
impress on our audience. Don'tignore any of it.
(15:46):
Start paying attention to it.Now if you can't pay attention
to all of it at the same time,at least be conscious of that is
the entirety of your being.Tensegrity is the principle. Say
that again?
Darius (16:02):
Tensegrity. My acupuncture guy. I believe in
acupuncture. If I have a problemin one part of my body, he will
work on another part of the bodyand say it's manifesting in your
elbow, but the actual problem ishere. Yeah.
So before we move off exercise,I gotta ask you a question,
which is, what is your exerciseregimen? What do you do on a day
(16:23):
in and week out basis tomaintain your vitality?
Peter (16:27):
One of the things that aligns to this philosophy of the
tensegrity that you justmentioned, I call it the the the
holistic understanding. When Isay holistic, I mean whole of
your body. One of the practicesthat I picked up young at 15
(16:50):
with the intention of just beinga better athlete and now, by the
way, professional athletes hiretrainers who are proficient in
yoga to train them.
Darius (16:59):
Mhmm.
Peter (16:59):
And I picked up a yoga book. I started doing yoga. I
was trying to prevent injuries.I noticed that it helped my
flexibility tremendously. That'swhy I can, you know, I can I can
go a little bit deeper
Darius (17:12):
in you? Well done. A little shot along the way. It's
appreciated.
Peter (17:18):
But, I also got into the philosophy Yeah. And the the
study of yoga. And it's soprofound in the knowledge it
imparts about the mind. And thatfascinated me, and that's been a
study of mine. And it's helpedme tremendously in terms of
mindfulness and meditation andand BSR.
(17:41):
But to answer your question,yoga works in a holistic way and
holistic not with the h, butwith the w h. Mhmm. And I
learned that over decades. And Icontinue to learn because
there's more there. I mean,there's the breath that's used
and now we're using it very muchto help as we discussed in our
(18:03):
last episode with stress.
And then there's other aspectsthat, you know, I'm still
exploring, to be honest withyou. The body is a magnificent
structure. We underestimate it,and we abuse it.
Darius (18:22):
True. So let's switch gears from exercise. Let's talk
about diet and nutrition.Conversation you and I have had
many, many times on the standardAmerican diet, the sad diet that
we're eating, heavily processed,heavily modified, incredibly
(18:43):
caloric, and the resultingresulting consequences of that
diet. I can say personally, Istarted to do a a couple of
things 2 years ago.
One, I started to intermittentfast and intermittent fasting is
a fancy way of saying don't eatbreakfast. Mhmm. Right? Finish
your last meal at 6 or 7, andthen don't eat until later in
(19:04):
the morning. And I started toeat more organic and fruits and
vegetables.
And what I noticed was I hadthis puffiness in my face and in
my body from years of stress andtravel and eating out. And over
the course of 4 months, thatpuffiness evaporated. I had
(19:24):
digestive issues, which cleanedup immediately. It was
incredible just to watch withsome simple changes the impact
that it had on the body. Yes.
What have you experienced?
Peter (19:38):
Just years of exploring, using my body as a lab to test,
and paying attention to it. Andreading and studying years ago,
challenges. And, again, I Idon't want our audience I would
(19:59):
refer our audience not to feeljudged.
Darius (20:01):
Mhmm.
Peter (20:01):
You and I made decisions based on what we thought was in
the best interest of our healthand well-being. And so we're not
judging anybody. I'm not judginganybody out there in the
audience, but, giving up meat,decades ago Mhmm. Made a
difference, in particular, rightaway with the digestive system.
(20:23):
And, you know, now the evidencegoes back and forth over the
need for the protein and and andthe the overall contribution it
makes to health and well-being.
But my choice was to leave thered meat, and over time, over
the decades, any other kind ofmeat for some of it more ethical
Darius (20:46):
and
Peter (20:46):
morality reasons than just physiological benefits. And
so I gravitated towards a dietthat was easier on the digestive
system and still nutritious, youknow, vegetarian, vegan. I've
been both at times. And for thisphysiology Mhmm. For my body
(21:12):
with observing my body'sreaction to it.
I have found it quitebeneficial. Part of the reason
that I suspect that I don't ageas quick is because the body is
not as toxic with accumulatedfoods that it can't process.
(21:33):
There's evidence that meatremains in the digestive system
decades after it's beenconsumed. And so let's say
that's true. I don't choose todo that to me.
And and I I think that's been myphilosophy, and and I would
invite anyone in the audiencewho cares to to kinda just maybe
(21:59):
try that mindset for a littlebit and see what's the
difference. You know? How do youfeel? Do you feel healthier? Do
you feel less lethargic?
Do you feel more energetic? Whatelse? What are the other changes
that you're noticing?
Darius (22:13):
Yeah. A couple of things popped to mind. One is the the
mindset that you have onexperimentation, which I think
is really important to trythings to see what's working and
to see what's not working. Ipersonally tried to be a
vegetarian and it doesn't workfor my physiology. I I lose too
(22:34):
much weight and I realized thatI don't look healthy, and I need
animal protein in order to keepweight on my body.
Peter (22:42):
So glad you're bringing this up so that people in our
audience who like I like, we'rediscussing. We're all We're all
different.
Darius (22:49):
Yes. And you have to try and see what works for you, but
you raised something that Ithought was really, really
important. I mean, this isclearly a judgment free zone. We
don't care. This is ourlearnings.
You take from our learnings whatmakes sense and what resonates
with you and incorporate. Ifwhat the rest of us doesn't make
any sense, well, then justignore what we're saying. But
(23:10):
what I've learned and what I'veseen with you, there's no silver
bullet when it comes to agingwith vitality. There's not one
thing that we can say, you go tobed at 9 o'clock every night and
you sleep till 6 o'clock, you'regonna be fine. No.
It is a series of small choicesthat are made almost, you know,
(23:33):
marginal on a daily basis thatcumulatively, when added
together, turn into somethingtransformative. In diet, you are
what you eat, and I just go backto the simple question. Do I
wanna be gonna use this one, doI wanna be a strawberry, or do I
wanna be Cheetos? The reason I'msaying strawberries is Peter
(23:55):
doesn't like strawberries, but Ihappen to really enjoy them. So
do I wanna be fruits andveggies?
Do I wanna be organic meat? Ordo I wanna be a Dorito or no
offense to McDonald's? Do Iwanna be a big mac and whatever
goes in those fries? And I don'tfor my body, that just doesn't
work anymore.
Peter (24:12):
Yes. Yeah. And being aware of that. That's I think
that's what we're sharing here.Making sure you're paying
attention to how it's affectingyour body.
Darius (24:20):
And seeing when you eat something, how you feel, how you
feel afterwards and how you feelthe next day. Yes. Exactly. So
one last topic to cover in thisone, supplementation. And let's
start off with your wonderfulmud coffee.
And what goes in there? I lovethe components that are in
there. You know I'veincorporated that into my daily
(24:41):
regimen.
Peter (24:42):
Yeah. I I I'm not sure how much of the audience is
ready for this, but let's goahead and talk about it.
Darius (24:49):
It's just I mean, Peter so when I started working with
Peter, I was struck by what heis doing, and I had to ask him
what he was doing from asupplement perspective. And
Peter makes this wonderfulcoffee. I don't like coffee, so
I've turned it into a smoothiethat has a number of different
mushrooms and then herbs thatare designed to improve
vitality, cardiovascularfunction, anti inflammatory. But
(25:14):
I think as the body gets older,the reason I bring this up, in
my experience, I'm alreadystarting to see it, We need
additional supplementation toaccount for gaps that are in the
diet. I don't know if it'sbecause we've depleted our our
reserves that we have in.
I don't know if the body's notabsorbing it as well as it used
to. But the conclusion I'mreaching is I need more
(25:37):
supplementation to help the bodycontinue to run as smooth as it
is.
Peter (25:41):
And and maybe that's enough. That's all you need. The
why or the understanding ofwhat's depleted and why it's
been depleted may not be asimportant as Yeah.
Supplementation is needed. Andthat's that's how I have chosen
to, to give my body nutrition.
(26:03):
I don't do not understand why itfeels again, it it doesn't
necessarily in terms of the labwork that I have done annually
when I go from my physical, Itdoesn't show any depleted
minerals or any depletion, but Ifeel like I I'm not at my
optimum. And then there'sresearch out there that, I think
(26:25):
it's like some 70. Yeah. I thinkit's in the 70% of the
population in the United Statesis deficient in magnesium. Mhmm.
Why is that? And then each of ushas different deficiencies.
Another one has come uprecently. It's trending quite a
(26:48):
bit is vitamin d. Right?
Absolutely. I live in Florida.Why would people in Florida be
deficient in vitamin d? Theyshould be able to get plenty of
sun. So I'm not understandingthis.
I don't understand the science.So maybe the best I can do is
understand my science. Yep. HowI'm feeling, pay attention to
(27:10):
it. What's different when I takevitamin d?
What's different when I takehigh doses of vitamin c? What's
different when I take myfavorite antiviral, garlic? How
does it work for me? And maybeit works as well for others, but
the invitation here is explore.What kind of supplementation,
(27:37):
keeps your vitality, resistsdisease, resist, let's say,
higher gradations like the fluor the cold and pay attention.
What have you done that'sdifferent and that has enabled
you to be healthier and hasenabled you to maintain relative
(27:59):
health even in with the barrageof COVID.
Darius (28:03):
Yeah. So I can say one of the things that I
experimented with, I was vitamind deficient. The range is
between 30 a100, and I wascoming in at 26, 27. I was also
getting a lot of colds. And soabout 3 years ago, I started
taking vitamin dsupplementation.
My levels are now in the middle,and I started taking a cold
(28:25):
shower every morning. So I'llhave my hot shower and then 7
minutes in the cold. I don't getsick anymore. Everyone around me
will come down with a cold or aflu, and the only sign that I
get is that I've been exposed isthat my nose will run for a day,
and I'll look around who closeto me is ill, and then it's gone
(28:45):
the next day. Yeah.
And it's that experimentation.It's that, I have now increased
vitamin d levels. My levels arenow normal. I've added the cold
shower because for myphysiology, it fires up the
potty first thing in themorning. Mhmm.
And my immune system has beenreset. But that experimentation,
that checking, that challenging,that testing
Peter (29:06):
Figuring it out for yourself.
Darius (29:07):
Yeah. Because I love the medical profession. Medical
profession has saved my lifemultiple times.
Peter (29:12):
Yeah. The The only person who lives inside my body is me.
I'd like to say often to anybodywho will listen, there's no
greater authority on your bodythan you. Somebody who spends
10, 15 minutes with you, I don'twanna deprecate the medical
profession, but they don't have
Darius (29:32):
a chance to get to know you. They don't. They don't see
all those micro choices that arebeing
Peter (29:38):
made. So who does? That would be you. Yeah. So
Darius (29:44):
we're coming up on time. Once again, 30 minutes goes by
like 3. And so what do you thinkof a potential call to action
for this? Should we have peoplecut out process ask them to cut
out processed food, start asupplement? What would be a good
call to action based on whatwe've been talking about for the
(30:05):
last 30 minutes?
Peter (30:12):
Have a conversation with yourself. Okay. One that's,
honest and truthful. Mhmm. Thiswould be the call to action.
Whether you are whether you arereally caring for yourself.
(30:36):
Mhmm. And
Darius (30:37):
then build on that. What do you want to do? Because what
we're talking about stuff isn'teasy. I mean, there's goes back
to the conversation we had abouthard. You get to choose your
hard.
Yeah. Do you wanna have itdifficult now and not eat that
piece of cake?
Peter (30:57):
Or do
Darius (30:57):
you wanna have it difficult later after you've
eaten it and now need to absorbthe consequences?
Peter (31:03):
Yeah. Yeah. And that's an important point that you make
because you don't just pay forit later. You pay triple. You
do.
Or 10 times. I mean, one of thebest examples, the mushroom mix,
the reason I was attracted to itMhmm. Was because and, you know,
we've we've done a littleindependent research.
Darius (31:25):
Sure have.
Peter (31:25):
Had a study done, you and I. And there are plenty of
studies out there that show thatmushrooms have properties that
retard cancer. Yes. And sothat's one of the biggest
ailments in our moderncivilization. Why not give it a
shot and see if it could make adifference?
Spend the money now and maybeavoid having to spend money on
(31:48):
cancer treatments down the road.Absolutely. If we don't know,
why not see? And so, again, it'swe're talking about a mindset
that we'd like to share with ouraudience that just looks at
aging and vitality and wellnessand well-being has something we,
(32:09):
you and I, have responsibility.
Darius (32:11):
Yeah. So I think with that, you know, normally, we
close with a a poem. Today,we're gonna close with a quote
from Ray Kroc. Ray Kroc is thefounder of McDonald's, and I
actually had this quote over mydesk when I was going to
business school. And it'ssimple.
Success is 1% inspiration, 99%perspiration. And when you think
(32:36):
about we're talking about rightnow, aging with vitality, 1%
inspiration is the 99%, thedecisions that you make every
day, the choices that you maketo go for a walk after dinner,
to call a male friend and have aconversation versus picking up
your phone and just doing thisfor 2 hours and numbing out.
(32:57):
It's, am I going to eat make asalad, or am I gonna go and have
Arby's or McDonald's? It's allthose little choices. That's
what I mean.
It's the 99% perspiration.
Peter (33:08):
Yeah. Yeah. Important to highlight. We're too much of a
culture in society that justleans on convenience. Wonderful.
So that wraps up part 1.
Darius (33:19):
Part 2, we're gonna continue this looking at other
things that we've come to learn.Peter, another delightful
conversation.
Peter (33:25):
Yes. My joy. Thank you, sir. Thank you.
Darius (33:27):
We'll see everybody in part 2.
Welcome. Greetings. Good day to all. Thanks for joining
us for our podcast, 50 to 70meaningful conversations between
men. I'm here joined by mycohost, Darius.
Darius (00:22):
Peter, it's good to be here with you again. Good to see
Peter (00:26):
you as well. And I'm delighted that we have this
opportunity to talk about thetopic of this episode. You wanna
introduce our audience to whatthis episode is?
Darius (00:35):
I'd be glad to. This is a topic that we've had many
conversations on. Aging withvitality, not just prolonging
lifespan, but prolongingvitality with how we live
longer. And it seems like overthe last couple years, there's
just been a a groundswell ofresearch on this topic with guys
(00:57):
like David Sinclair and PeterAttia and even, I think Tony
Robbins put a big book outrecently on this topic. So it's
something that's becoming morefront and center these days.
Peter (01:09):
And it's important as we have a global population of
boomers that are aging all atthe same time, and the
demographics have shifted overthe years, throughout. And
there's such a need to talk tohow we might age, sometimes I
(01:30):
use the word, with more grace.Mhmm.
Darius (01:33):
Can I share with everybody what happened at the
gym this morning when we wereworking out together?
Peter (01:39):
I'm not sure, but go ahead.
Darius (01:41):
So as many of you know, I got to know Peter at a,
mindfulness class, and part ofmindfulness is mindful movement
and stretching. And Peter is a ayoga teacher. And I had been
complaining about certain partsof my body being tight, and I
was in the process ofstretching. And I've been
stretching for about 4 minuteson my hamstrings, and they were
starting to move. And Peter lieddown beside me, and I looked
(02:05):
over, and he was at least a footdeeper into the stretch that I
was in.
And I looked over and I said, soyou're showing off now? Well,
missing a beat, Peter says, notyet. And then you're really
stressed. But the reason Irelate that story, Peter, is
you're 70. You're almost 71.
(02:26):
Yes. I mean, you're you're arole model for me as to how you
should age with grace. And sothank you for that role that
you've played, it's incredible.If you
Peter (02:35):
don't mind, I'll correct you. It's not a matter of
should. I would like to sharewith the audience, they could,
They have a choice. They do. Andso, I've made my choice.
I continue to make the choicewith a certain attention and
awareness that there is achoice. It's choice, and we'll
(02:57):
talk about this a bit today, inhow in what you eat. Mhmm.
Exercise, which you justreferred to. Mhmm.
Getting appropriate amount ofsleep.
Darius (03:07):
Mhmm. And,
Peter (03:07):
you know, the one that's often kind of overlooked is your
mindset.
Darius (03:12):
Mhmm. Agreed. So we're gonna talk about those. This
this episode is so long. We'regonna break it into 2 parts for
everybody.
And today, we're gonna gothrough movement, nutrition, and
supplementation. Next week,we're gonna go through micro
stressors, so healthy microstressors, relationships,
meaning, purpose, mindset Mhmm.Sleep, as well as a preventative
(03:36):
approach.
Peter (03:37):
Yes.
Darius (03:37):
So I gotta ask the question. You're 71. You look
like you're 35 years old lookingacross from me.
Peter (03:43):
I'll pay you later.
Darius (03:46):
Let's talk about movement, and you've made a
choice. What does that entailfor you at 70? How is that
different than you at 50?
Peter (04:00):
I I will confess that at 70, there are more limits. Mhmm.
The body is naturally in itsprogression of degeneration. And
it's something to be reallypaying attention to. Because at
70, what happens, I'vediscovered recently, is you come
(04:21):
to the cliff and you go over it.
And if you're not careful,you'll keep cascading down the
mountain. What do you mean bythat? The body in it doesn't
degenerate in equal proportion.
Darius (04:37):
Mhmm.
Peter (04:38):
And then you have we each have some kind of genetic,
propensity as well. And thenthere are all the incidents and
accidents, in throughout life.All little chinks in the armor.
Right? And so there are weakpoints in your physiology as
well as your mental capacity.
(05:00):
And if you're not attending tothem, if you're not caring for
your well-being in those areas,then they just keep
degenerating. And, you know, wecan't cover all bases, but we
can cover most. I try to reallypay attention to the fact that
I'm not just a physical body.I'm a mental aspect. I have a
(05:24):
mental aspect to it.
I have a mind. That's that'seasy. But also, I have emotions.
They affect my well-being. Andthen the one that's often not
talked about is there's anenergetic component Mhmm.
To my existence. It's not welldocumented. It's not discussed a
(05:44):
lot. We know we have I will saythis. Most of us have had
experiences with instincts.
Mhmm. And intuition. That's notthe mind. What is that? And then
there's a a science that's 1000of years old.
(06:06):
It's being now kind of revivedin our modern day. It's called
acupuncture, and it's based onenergetic meridians throughout
the body. I'm not saying it'strue or untrue, but what if it
is? Mhmm. So with the suspicionthat there may be some truth to
it, I consider it.
I don't ignore it. And so maybeI'm mind and body, I'm emotions,
(06:32):
and I'm energy. Is thereanything I could choose to do to
maintain my overall health andwell-being? Is there anything I
do that degrades it? I like tosay that aging is a natural
process, but we do many thingsif we're not careful, if we're
(06:56):
not paying attention toaccelerate that process.
And we also have the choice ofdoing things to slow down and
enhance slow down thedegradation and enhance the
well-being, enhance thevitality. There are things we
(07:17):
could do. And I would say thatyou and I are pretty aware of
it, but I also think there's alot of familiarity out there in
our culture. You know, exercise,for instance, getting to the
gym, eating right, all of thosethings are not so much. They are
common knowledge now, I want tobelieve.
(07:39):
But it's the will. It's theunderstanding. And maybe this
conversation we're having willstart conversations among men
that, oh, I could perhaps domore. I could be more proactive
in my longevity, my vitality.There are glimmers of it being
(08:00):
discussed, but maybe there needsto be more discussions about it.
Darius (08:04):
Yeah. I agree. I think you look at our culture and the
stats we were seeing on diabetesearlier, 30,000,000 US residents
have diabetes. A 100,000,000 areprediabetic. So while I think
diet and exercise are commonsense, I do not think they're
commonly incorporated or becomehabit or routine.
(08:29):
I do like what you said about,aging is a combination of energy
with the mind, the body, and theemotions and I do think it's
natural but I'm more nowthinking about it like a chronic
disease. Something we all havebut something that if we are
mindful and we make choices, wecan slow the progression of that
(08:51):
chronic disease. Just to beclear, no one's gonna win this
game. No. We all know how thisgame ends, but it's how to make
the most of the experience whileyou're in your sixties, your
seventies, your eighties so thatyou continue to do what you love
to do.
Peter (09:08):
Yes. Yes. And so you can continue to experience. I think
sometimes we lose sight of that.There's a there are a couple
wonderful books out there thattalk about, we do not plan or
account for living andlongevity.
(09:29):
We account for aging and deatheven though we really have many
conversations about death,that's another episode we may
want to handle some point intime. We will. But in terms of
longevity, how many men in ouraudience plan for living to be
90 or a 100? Yeah. How muchconsideration I would ask our
(09:54):
audience have you given to whathappens after retirement?
65, 70, maybe up to 75. Howabout 80? Yeah. And so the
invitation here is perhaps startto formulate your life with
maintaining vitality into youreighties, into your nineties.
(10:20):
There's a book out there.
I I intend to live to a 120. Ithink it's the title of the
book. And what if that waspossible? I asked myself that
question. I asked myself otherquestions when I have myself
(10:43):
experienced the degradation ofmy body.
Mhmm. And interestingly, I hadone of those plane
conversations. Yes?
Darius (10:51):
Mhmm.
Peter (10:51):
You know, when you get on the plane and you're with a
stranger and you have the mostprofound and meaningful
conversation about many intimatethings. It's just 2 hours.
Right? Yep. So I had one ofthose and both of us, he was
approaching 70, couldcommiserate with one of the
things that happens to men thatwe kind of ignore or don't pay
(11:12):
attention to.
And I've witnessed, and I I wantyou to chime in. I I believe it
starts around 50, but thedegradation of men's hips, for
instance, the ability to themobility of running, the knees,
(11:34):
ankles a little less, the backthe back issues that come up. So
this gentleman, and I won'tmention his name because I don't
know if he would want me to,both knees replaced. Problems
with his left hip, I believe itwas. And, you know, he's just
(11:56):
kind of making his way doing thebest that he could.
And I shared with him that aslate as a couple of years ago, I
wanna say pre COVID 2019, I wasstarting to notice my hips, a
lack of mobility. I attributedit to my yoga and that I was
(12:19):
trying to gain more flexibilityin my hips. Men are notorious
for having poor flexibility intheir hips, but it was more than
that. It was the loss ofcushion, the loss of, cartilage.
And I recognized, well, whatcould I do about this?
And so I went to nutrition. Icontinued my yoga. I researched
(12:45):
and explored. What is there anenergetic component to this? And
I'm happy to say now I'm notback to running triathlons yet.
Notice I said yet. But, I'm backto running, and I'm delighted in
it because, again, I felt like Iwas heading towards that cliff
(13:10):
where if I wasn't careful, I'dgo over it, and there would be
no returning
Darius (13:14):
off of it. I don't think it starts at 50. I think it
starts at 40. Mhmm. The reason Isay that is I had a friend a
year or 2 older than me, and hesaid you're 40 now.
The warranty falls off. Like,what do you mean the warranty
falls off? The warranty fallsoff the body at 40. And those
little issues that you couldrecover from fast, you no longer
(13:37):
do. And if I think about myexperience during COVID, the
world shut down, I stoppedmoving.
I sat at my desk. I worked alot. I was very productive at
work. My hip flexors went likethis. My back pain went through
the roof.
Yeah. And I came to theconclusion my flexibility was
(13:59):
nonexistent. I came to therealization that movement and
exercise is such a huge part ofaging with vitality. And if you
stop moving, you're not able tomove anymore. Yeah.
Peter (14:16):
Yeah. That reminds me to share with our audience just a
critically important aspect tothis concept of aging. We tend
to treat our body in disparateparts. Mhmm. Even when it comes
(14:42):
to tending to the health of ourphysiology, when we go and seek,
counsel from the medicalprofession.
It's in components and parts ofour body. And one of the things
that has not failed to impressupon impress me and that I'm
(15:03):
learning better to share and tobe much more aware of myself.
I'm neither just a heart norjust biceps and triceps. I'm not
just lungs. I'm not just legs orneck, and I'm not just my mind.
There's an entirety of yourbeing that exists at the same
(15:25):
time. Mind, body, and when I saybody, all of your physiology,
emotions are part of that aswell, and energy. We talked
about this earlier. And so whenyou're tending to these things,
when you're talking about agingwith vitality, I hope I can
impress on our audience. Don'tignore any of it.
(15:46):
Start paying attention to it.Now if you can't pay attention
to all of it at the same time,at least be conscious of that is
the entirety of your being.Tensegrity is the principle. Say
that again?
Darius (16:02):
Tensegrity. My acupuncture guy. I believe in
acupuncture. If I have a problemin one part of my body, he will
work on another part of the bodyand say it's manifesting in your
elbow, but the actual problem ishere. Yeah.
So before we move off exercise,I gotta ask you a question,
which is, what is your exerciseregimen? What do you do on a day
(16:23):
in and week out basis tomaintain your vitality?
Peter (16:27):
One of the things that aligns to this philosophy of the
tensegrity that you justmentioned, I call it the the the
holistic understanding. When Isay holistic, I mean whole of
your body. One of the practicesthat I picked up young at 15
(16:50):
with the intention of just beinga better athlete and now, by the
way, professional athletes hiretrainers who are proficient in
yoga to train them.
Darius (16:59):
Mhmm.
Peter (16:59):
And I picked up a yoga book. I started doing yoga. I
was trying to prevent injuries.I noticed that it helped my
flexibility tremendously. That'swhy I can, you know, I can I can
go a little bit deeper
Darius (17:12):
in you? Well done. A little shot along the way. It's
appreciated.
Peter (17:18):
But, I also got into the philosophy Yeah. And the the
study of yoga. And it's soprofound in the knowledge it
imparts about the mind. And thatfascinated me, and that's been a
study of mine. And it's helpedme tremendously in terms of
mindfulness and meditation andand BSR.
(17:41):
But to answer your question,yoga works in a holistic way and
holistic not with the h, butwith the w h. Mhmm. And I
learned that over decades. And Icontinue to learn because
there's more there. I mean,there's the breath that's used
and now we're using it very muchto help as we discussed in our
(18:03):
last episode with stress.
And then there's other aspectsthat, you know, I'm still
exploring, to be honest withyou. The body is a magnificent
structure. We underestimate it,and we abuse it.
Darius (18:22):
True. So let's switch gears from exercise. Let's talk
about diet and nutrition.Conversation you and I have had
many, many times on the standardAmerican diet, the sad diet that
we're eating, heavily processed,heavily modified, incredibly
(18:43):
caloric, and the resultingresulting consequences of that
diet. I can say personally, Istarted to do a a couple of
things 2 years ago.
One, I started to intermittentfast and intermittent fasting is
a fancy way of saying don't eatbreakfast. Mhmm. Right? Finish
your last meal at 6 or 7, andthen don't eat until later in
(19:04):
the morning. And I started toeat more organic and fruits and
vegetables.
And what I noticed was I hadthis puffiness in my face and in
my body from years of stress andtravel and eating out. And over
the course of 4 months, thatpuffiness evaporated. I had
(19:24):
digestive issues, which cleanedup immediately. It was
incredible just to watch withsome simple changes the impact
that it had on the body. Yes.
What have you experienced?
Peter (19:38):
Just years of exploring, using my body as a lab to test,
and paying attention to it. Andreading and studying years ago,
challenges. And, again, I Idon't want our audience I would
(19:59):
refer our audience not to feeljudged.
Darius (20:01):
Mhmm.
Peter (20:01):
You and I made decisions based on what we thought was in
the best interest of our healthand well-being. And so we're not
judging anybody. I'm not judginganybody out there in the
audience, but, giving up meat,decades ago Mhmm. Made a
difference, in particular, rightaway with the digestive system.
(20:23):
And, you know, now the evidencegoes back and forth over the
need for the protein and and andthe the overall contribution it
makes to health and well-being.
But my choice was to leave thered meat, and over time, over
the decades, any other kind ofmeat for some of it more ethical
Darius (20:46):
and
Peter (20:46):
morality reasons than just physiological benefits. And
so I gravitated towards a dietthat was easier on the digestive
system and still nutritious, youknow, vegetarian, vegan. I've
been both at times. And for thisphysiology Mhmm. For my body
(21:12):
with observing my body'sreaction to it.
I have found it quitebeneficial. Part of the reason
that I suspect that I don't ageas quick is because the body is
not as toxic with accumulatedfoods that it can't process.
(21:33):
There's evidence that meatremains in the digestive system
decades after it's beenconsumed. And so let's say
that's true. I don't choose todo that to me.
And and I I think that's been myphilosophy, and and I would
invite anyone in the audiencewho cares to to kinda just maybe
(21:59):
try that mindset for a littlebit and see what's the
difference. You know? How do youfeel? Do you feel healthier? Do
you feel less lethargic?
Do you feel more energetic? Whatelse? What are the other changes
that you're noticing?
Darius (22:13):
Yeah. A couple of things popped to mind. One is the the
mindset that you have onexperimentation, which I think
is really important to trythings to see what's working and
to see what's not working. Ipersonally tried to be a
vegetarian and it doesn't workfor my physiology. I I lose too
(22:34):
much weight and I realized thatI don't look healthy, and I need
animal protein in order to keepweight on my body.
Peter (22:42):
So glad you're bringing this up so that people in our
audience who like I like, we'rediscussing. We're all We're all
different.
Darius (22:49):
Yes. And you have to try and see what works for you, but
you raised something that Ithought was really, really
important. I mean, this isclearly a judgment free zone. We
don't care. This is ourlearnings.
You take from our learnings whatmakes sense and what resonates
with you and incorporate. Ifwhat the rest of us doesn't make
any sense, well, then justignore what we're saying. But
(23:10):
what I've learned and what I'veseen with you, there's no silver
bullet when it comes to agingwith vitality. There's not one
thing that we can say, you go tobed at 9 o'clock every night and
you sleep till 6 o'clock, you'regonna be fine. No.
It is a series of small choicesthat are made almost, you know,
(23:33):
marginal on a daily basis thatcumulatively, when added
together, turn into somethingtransformative. In diet, you are
what you eat, and I just go backto the simple question. Do I
wanna be gonna use this one, doI wanna be a strawberry, or do I
wanna be Cheetos? The reason I'msaying strawberries is Peter
(23:55):
doesn't like strawberries, but Ihappen to really enjoy them. So
do I wanna be fruits andveggies?
Do I wanna be organic meat? Ordo I wanna be a Dorito or no
offense to McDonald's? Do Iwanna be a big mac and whatever
goes in those fries? And I don'tfor my body, that just doesn't
work anymore.
Peter (24:12):
Yes. Yeah. And being aware of that. That's I think
that's what we're sharing here.Making sure you're paying
attention to how it's affectingyour body.
Darius (24:20):
And seeing when you eat something, how you feel, how you
feel afterwards and how you feelthe next day. Yes. Exactly. So
one last topic to cover in thisone, supplementation. And let's
start off with your wonderfulmud coffee.
And what goes in there? I lovethe components that are in
there. You know I'veincorporated that into my daily
(24:41):
regimen.
Peter (24:42):
Yeah. I I I'm not sure how much of the audience is
ready for this, but let's goahead and talk about it.
Darius (24:49):
It's just I mean, Peter so when I started working with
Peter, I was struck by what heis doing, and I had to ask him
what he was doing from asupplement perspective. And
Peter makes this wonderfulcoffee. I don't like coffee, so
I've turned it into a smoothiethat has a number of different
mushrooms and then herbs thatare designed to improve
vitality, cardiovascularfunction, anti inflammatory. But
(25:14):
I think as the body gets older,the reason I bring this up, in
my experience, I'm alreadystarting to see it, We need
additional supplementation toaccount for gaps that are in the
diet. I don't know if it'sbecause we've depleted our our
reserves that we have in.
I don't know if the body's notabsorbing it as well as it used
to. But the conclusion I'mreaching is I need more
(25:37):
supplementation to help the bodycontinue to run as smooth as it
is.
Peter (25:41):
And and maybe that's enough. That's all you need. The
why or the understanding ofwhat's depleted and why it's
been depleted may not be asimportant as Yeah.
Supplementation is needed. Andthat's that's how I have chosen
to, to give my body nutrition.
(26:03):
I don't do not understand why itfeels again, it it doesn't
necessarily in terms of the labwork that I have done annually
when I go from my physical, Itdoesn't show any depleted
minerals or any depletion, but Ifeel like I I'm not at my
optimum. And then there'sresearch out there that, I think
(26:25):
it's like some 70. Yeah. I thinkit's in the 70% of the
population in the United Statesis deficient in magnesium. Mhmm.
Why is that? And then each of ushas different deficiencies.
Another one has come uprecently. It's trending quite a
(26:48):
bit is vitamin d. Right?
Absolutely. I live in Florida.Why would people in Florida be
deficient in vitamin d? Theyshould be able to get plenty of
sun. So I'm not understandingthis.
I don't understand the science.So maybe the best I can do is
understand my science. Yep. HowI'm feeling, pay attention to
(27:10):
it. What's different when I takevitamin d?
What's different when I takehigh doses of vitamin c? What's
different when I take myfavorite antiviral, garlic? How
does it work for me? And maybeit works as well for others, but
the invitation here is explore.What kind of supplementation,
(27:37):
keeps your vitality, resistsdisease, resist, let's say,
higher gradations like the fluor the cold and pay attention.
What have you done that'sdifferent and that has enabled
you to be healthier and hasenabled you to maintain relative
(27:59):
health even in with the barrageof COVID.
Darius (28:03):
Yeah. So I can say one of the things that I
experimented with, I was vitamind deficient. The range is
between 30 a100, and I wascoming in at 26, 27. I was also
getting a lot of colds. And soabout 3 years ago, I started
taking vitamin dsupplementation.
My levels are now in the middle,and I started taking a cold
(28:25):
shower every morning. So I'llhave my hot shower and then 7
minutes in the cold. I don't getsick anymore. Everyone around me
will come down with a cold or aflu, and the only sign that I
get is that I've been exposed isthat my nose will run for a day,
and I'll look around who closeto me is ill, and then it's gone
(28:45):
the next day. Yeah.
And it's that experimentation.It's that, I have now increased
vitamin d levels. My levels arenow normal. I've added the cold
shower because for myphysiology, it fires up the
potty first thing in themorning. Mhmm.
And my immune system has beenreset. But that experimentation,
that checking, that challenging,that testing
Peter (29:06):
Figuring it out for yourself.
Darius (29:07):
Yeah. Because I love the medical profession. Medical
profession has saved my lifemultiple times.
Peter (29:12):
Yeah. The The only person who lives inside my body is me.
I'd like to say often to anybodywho will listen, there's no
greater authority on your bodythan you. Somebody who spends
10, 15 minutes with you, I don'twanna deprecate the medical
profession, but they don't have
Darius (29:32):
a chance to get to know you. They don't. They don't see
all those micro choices that arebeing
Peter (29:38):
made. So who does? That would be you. Yeah. So
Darius (29:44):
we're coming up on time. Once again, 30 minutes goes by
like 3. And so what do you thinkof a potential call to action
for this? Should we have peoplecut out process ask them to cut
out processed food, start asupplement? What would be a good
call to action based on whatwe've been talking about for the
(30:05):
last 30 minutes?
Peter (30:12):
Have a conversation with yourself. Okay. One that's,
honest and truthful. Mhmm. Thiswould be the call to action.
Whether you are whether you arereally caring for yourself.
(30:36):
Mhmm. And
Darius (30:37):
then build on that. What do you want to do? Because what
we're talking about stuff isn'teasy. I mean, there's goes back
to the conversation we had abouthard. You get to choose your
hard.
Yeah. Do you wanna have itdifficult now and not eat that
piece of cake?
Peter (30:57):
Or do
Darius (30:57):
you wanna have it difficult later after you've
eaten it and now need to absorbthe consequences?
Peter (31:03):
Yeah. Yeah. And that's an important point that you make
because you don't just pay forit later. You pay triple. You
do.
Or 10 times. I mean, one of thebest examples, the mushroom mix,
the reason I was attracted to itMhmm. Was because and, you know,
we've we've done a littleindependent research.
Darius (31:25):
Sure have.
Peter (31:25):
Had a study done, you and I. And there are plenty of
studies out there that show thatmushrooms have properties that
retard cancer. Yes. And sothat's one of the biggest
ailments in our moderncivilization. Why not give it a
shot and see if it could make adifference?
Spend the money now and maybeavoid having to spend money on
(31:48):
cancer treatments down the road.Absolutely. If we don't know,
why not see? And so, again, it'swe're talking about a mindset
that we'd like to share with ouraudience that just looks at
aging and vitality and wellnessand well-being has something we,
(32:09):
you and I, have responsibility.
Darius (32:11):
Yeah. So I think with that, you know, normally, we
close with a a poem. Today,we're gonna close with a quote
from Ray Kroc. Ray Kroc is thefounder of McDonald's, and I
actually had this quote over mydesk when I was going to
business school. And it'ssimple.
Success is 1% inspiration, 99%perspiration. And when you think
(32:36):
about we're talking about rightnow, aging with vitality, 1%
inspiration is the 99%, thedecisions that you make every
day, the choices that you maketo go for a walk after dinner,
to call a male friend and have aconversation versus picking up
your phone and just doing thisfor 2 hours and numbing out.
(32:57):
It's, am I going to eat make asalad, or am I gonna go and have
Arby's or McDonald's? It's allthose little choices. That's
what I mean.
It's the 99% perspiration.
Peter (33:08):
Yeah. Yeah. Important to highlight. We're too much of a
culture in society that justleans on convenience. Wonderful.
So that wraps up part 1.
Darius (33:19):
Part 2, we're gonna continue this looking at other
things that we've come to learn.Peter, another delightful
conversation.
Peter (33:25):
Yes. My joy. Thank you, sir. Thank you.
Darius (33:27):
We'll see everybody in part 2.
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