January 10, 2024 • 32 mins
Unlock the secrets of longevity with Dr. Tiffany Montgomery and Angie Crouch, as we journey through the intricate connection between genetics and aging. Strap in for an episode where we reveal how something as routine as exercise can rewrite the future of your DNA, much like a well-maintained car promises a longer road life. We're not just talking about sweat; we're discussing superhero-level interventions for your genes, the marvel of telomeres acting as protective caps, and how Angie's marathon tales exemplify our genetic discoveries. It's a conversation that will change the way you view your daily routine and its profound influence on the clockwork of your cells.
As we peer into the crystal ball of health, Dr. Montgomery steers us through the personalized landscape of nutrition and how a unique test like the P23 Optimum test from P23 Health could revolutionize your well-being strategy. And let's not shy away from the future—it's a bold, AI-enhanced world where education and genetics merge, promising to extend our years with quality and vitality. Get ready for an odyssey that isn't just about living longer, but living smarter, with cutting-edge science as our co-pilot. Tune in and transform your understanding of aging, health, and the genetic blueprint that makes you uniquely you.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Theme Song (00:04):
P23 Knowledge, access, power.
P23, wellness and Understandingat your fingertips P23.
And that's no cap.
Dr. Tiffany Montgomery (00:21):
Welcome back to Demystifying DNA, where
we delve into the marvels ofgenetics and their impact on our
lives.
I'm your host, Dr.
Tiffany Montgomery, scientist,epidemiologist and the curious
one, CEO of P23 Health.
(00:43):
Joining me today is my co-host,angie Crouch.
Angie Crouch is a member of ourexecutive team at P23, but
beyond that, Angie is a wife, amom, a sister, a best friend, a
(01:05):
daughter and so much more to hercommunity.
She serves as her kid'sbasketball coach.
She also serves as thecheerleader.
She participates in all typesof private little sports leagues
and clubs and groups.
(01:25):
She's just a very well-roundedperson for today's episode, as
we think about longevity andwhere we're going, I could think
of no other co-hosts.
So I would like to take amoment and ask you all to
welcome Angie to today's episode.
Angie Crouch (01:46):
Thank you, Dr.
T that is a wonderfulintroduction.
You always give the bestintroductions from the start.
I'm just like, how do I followthat up?
So thank you, dr T, you arealso very amazing.
Dr. Tiffany Montgomery (01:59):
Well, you are very welcome, Angie.
I always like to introduce andreintroduce my co-host so that
people understand the dynamic ofthe conversation that they're
going to be receiving and theperspective that goes into that
conversation.
As we become more aware of oursurroundings and taking control
(02:21):
of our health and beingempowered, we have to, with a
conscious mind, think about whowe're listening to and what
they're going to contribute tothe conversation.
So thank you for allowing me tointroduce you and thank you for
joining us today.
I think it's also important,when we use people within our
(02:44):
organization or group or thathas some type of relationship
with us, we go ahead andestablish.
We didn't pick a person who wasjust available at the time of
this recording.
We pick people who bring valueand insight to the conversation
and to the organization.
In today's episode the geneticsof aging unlocking the secrets
(03:08):
of longevity we embark on ajourney to understand how
genetics influence the agingprocess.
We'll dive into the latestresearch and unravel the complex
relationship between our genesand longevity.
From the role of telemiras tobreakthroughs in genetic
(03:34):
research, join us as we explorethe biological foundations of
aging.
Let's dive in with Angie forwhat promises to be a
fascinating discussion.
So, Angie, I know that we kindof talked about longevity and we
talked about how that relatesto DNA.
(03:56):
We've talked about it on socialmedia, we've talked about it
internally in our R&D meetingsand you have brought some very
fascinating questions that Iwanted to make sure we answer
today for our audience.
I know that our audience mayhave even additional questions,
(04:16):
right, and we look forward togetting those in the DMs or
through emails in the commentssections so that we can bring
them to a forum like this andreally discuss them.
But I wanted to give you achance, angie, to open up with a
couple of questions that youmight have.
Angie Crouch (04:32):
Okay, wonderful.
So, I do have a question.
I have been regularlyexercising, I want to say, for
the past two years I made themost insane decision to run a
marathon and since then, when Istarted training, I just kept it
going for the last two years.
So I want to know how does thisregular exercise impact genetic
(04:56):
factors associated with aging?
Dr. Tiffany Montgomery (04:59):
All right.
So first tell me about thismarathon.
How long was it?
I don't know why do.
Angie Crouch (05:06):
I highly do not recommend.
I have done three marathons andwhen I tell you I'm done,
nobody believes me.
But I'm wondering if I'mactually not done, Can this
exercise and my regular routinesof exercise?
Does it actually influence mygenetic markers of longevity, or
(05:26):
am I just like?
Am I killing myself faster?
Am I using all the energy Ihave in my body Like what's
happening?
Dr. Tiffany Montgomery (05:35):
So it is definitely helping you and
empowering you, and we're goingto talk about a little bit on
the why.
So we're going to start verybasic and then we're going to
get into some of the heavyscience terms and then we'll go
back to the basic because Idon't want to lose you on this
(05:55):
great question.
So I want you to imagine thatour bodies are like cars and
just like cars need maintenanceto keep running well.
Our body needs things to stayhealthy and strong.
One important thing our bodiesneed is exercise, which is like
(06:19):
doing fun activities right Thenmake our muscles and our hearts
grow stronger.
So we're going to just saythey're fun.
We're going to say running isfun, exercising is fun, even
when we don't want to do it.
We have to remember it's reallyfun for our bodies.
Your body is filling that fun,even if you're mind or mentally
you're thinking I don't want toget out of bed, I don't feel
(06:40):
like running.
This is like an amusement parkfor your body.
It brings your body joy.
Inside of our body we have thesetiny things called genes that
act like instruction books.
These instruction books tellour bodies how to grow, how to
stay healthy, how to workproperly as we grow older, some
(07:02):
parts of the instruction bookmay start to wear out.
You want to think about pagesgetting torn or crumpled as you
read a book over and over.
Right?
Exercise is like a superherothat keeps these instruction
books in good shape.
It makes the pages moredifficult to crumble or tear.
(07:26):
It's like laminating yourfavorite book, right?
These are our tools to help usreally protect and take care of
our book.
There are also special parts inour bodies, like telomeres.
I want you to imagine them aslittle, tiny protectors.
(07:48):
These are like, if you thinkabout, if you have a three-hole
punch or a three-ring binder andthey have binder reinforcements
that go on those binder holesso that they don't tear.
Those are like your telemores.
They're little, special, tinyprotectors to go where you need
them most, and exercise is whathelps keep them strong.
(08:13):
When we exercise, it's likegiving our bodies a special
power boost.
It helps our bodies stay strong, fight off bad things and keep
our energy factories, ourmitochondria, working well.
Think of it as giving ourbodies the right tools to be
strong and healthy for a longtime.
(08:36):
So exercise is like a magicalpotion that helps keep us
healthy.
It helps us to stay in ahealthy state and it can make
our bodies feel strong andyounger as we grow older.
Just like eating good food andgetting enough sleep, exercise
(08:59):
is one of the special thingsthat we can do to take care of
our bodies and help us stayhappy, strong and healthy a very
long time.
This happens because ourlifestyle factors epigenetics
will modulate the expression ofcertain genes that contribute to
(09:20):
our overall health andlongevity.
These genetic factors areassociated with aging that help
our telomerase lengthmaintenance.
So those protective caps thatwe talked about and regular
exercise helps maintain theintegrity or the length of those
telomerase.
Longer telomerase are generallyconsidered a marker of cellular
(09:45):
health and are linked toincrease longevity.
That's how long you live, butnot just how long you live, how
well you live.
Right, gene expression and DNAmethylation, which is something
that we are going to talk aboutand we kind of mentioned it
earlier.
But exercise can influence geneexpression and DNA methylation
(10:07):
patterns.
DNA methylation is anepigenetic modification that can
regulate gene activity.
Some studies suggest thatexercise may lead to changes in
DNA methylation patternsassociated with aging.
This could potentially slowdown the aging process.
(10:28):
Mitochondrial function isanother factor.
Exercise has been shown toimprove mitochondrial function.
Mitochondrial are the energyproducing organelles in the
cells.
Their dysfunction is associatedwith aging.
Regular physical activity canenhance mitochondrial biogenesis
(10:51):
and function, which maycontribute to overall cellular
health and longevity.
And then we've also gotinflammation and immune function
.
Chronic inflammation is a factorin many age-related diseases.
Exercise can help regulate theinflammatory response and
(11:12):
enhance immune function.
By reducing inflammation,exercise may positively impact
the genetic factors linked toage-related diseases.
It's important to note that therelationship between exercise,
genetics and aging is complexand individual responses can
(11:35):
vary significantly.
So, while genetics still play asignificant role, taking
control of those epigenetics orhow those genes are expressed
and how individual response toexercise and its impact on aging
is going to be extremely uniqueand important in each
(11:58):
individual's life.
So, even with you, as you thinkabout how it helps you and if
it hurts you, even some days youdon't feel like continuing
exercise, I do not.
I have to argue and fight withmyself, but it is good.
It is very good for you.
Regular exercise can positivelyinfluence genetic factors
(12:19):
associated with aging.
It is just one component of abroader lifestyle that includes
a balanced diet, adequate sleepand stress management.
The combination of all of thesethings can definitely
contribute to healthier agingand potentially influence your
markers for longevity.
Angie Crouch (12:40):
So, dr T, you mentioned earlier that regular
exercise, and I'm going to go tothe non-scientific description
that you gave.
It's like making sure thosepages don't rip and crumple up
right Like a laminate it.
So, Dr.
T, let me tell you, with thisregular exercise, my knees and
my joints feel it.
(13:00):
So I want to know is theresomething that I may be able to
do differently, or is that allpart of genetics as well?
Are supplements required whenthat happens?
Is that just due to aging?
I remember being young andplaying sports and I wouldn't
feel a thing.
But now that I am 40, in the 40Club, I wake up and something
(13:24):
new hurts every day and I'm likewhere did this come from?
So is that also genetic?
Dr. Tiffany Montgomery (13:30):
Well, me being 18, I don't know much
about Angie.
You know, to unpack what youjust said as a scientist is
probably another 50-minuteepisode.
Okay, that's how much you justsaid.
So I'm going to try to go andgive the reader's digest version
(13:51):
or the cliff note from up high.
Perfect, and the answer to yourquestion is there are many
factors that go into.
Even you know your diet, yournutrition.
It may have changed from whenyou were younger, but the most
important thing is how your bodyis breaking down those things.
Your DNA is going to tell youexactly what supplements you
(14:16):
need, how much of it you need,whether your body is
metabolizing something or usingit slower or faster than
somebody else, you may need morevitamins, more B vitamins,
right for energy than someoneelse, ect.
You may be having a diet that alot of inflammation triggers in
(14:40):
the diet right.
You may need to go to a morealkaline or
anti-inflammatory-based diet.
So you're going to have to lookat it for many different ways.
At P23, we offer somethingcalled the P23 Optimum, and the
optimum looks at each of theseareas how your muscles recover,
(15:05):
how well you do with cardio,what type of recovery does your
body need post-exercise?
What type of nutrientspost-exercise should you be
providing yourself with?
What are the adequate amountsof sleep, of rest, of these
(15:25):
factors that are going tocontribute to how your body is
feeling?
Are you nourishing your bodythe correct way?
These are questions, even ifyou decide, hey, I'm going to go
get some CoQ10 because I readin an article that that's going
to help me.
Whatever, we need more guidancewe mean each of us individually
(15:50):
on how much of this substance dowe need, right?
Do I need the dose that'srecommended?
On the bottle they tell you theserving size.
They don't tell you the amountto take when it comes to your
supplements, your vitamins.
So it's just like that plate offood, right, we know the
(16:10):
serving size, but based on ourenergy levels, based on our
daily calorie count, based onour activities, based on our job
, based on whatever weight wewant to maintain, reduce or gain
, there is a calorie amount thattells us how many serving sizes
are recommended, even for food.
(16:31):
Having a P23 optimum or asimilar test is going to tell
you what is that serving sizethat you need of the vitamins
that you're taking and what'sthe most bioavailable form of
that supplement for you, justbecause you're taking something
(16:52):
if it's not biologicallyavailable to those cells.
Once you consume it to your body, it's the same as not taking it
.
So when you think about I justdon't feel good while I exercise
, then you want to ask yourselfwhat am I doing to prepare for
(17:12):
this exercise?
What type of nutrients am Iproviding my body so that I have
the correct or the properreserves to perform this
exercise?
Same as when we're eating andwe don't feel good, we might
flip it and say, oh, I need toexercise.
We may start looking at what'son that plate and noticing a
(17:33):
pattern of every time I have 60grams of trans fat and I hope
nobody's doing that.
This is just an example.
I feel horrible, I can'tbreathe, I can't think.
So we have to start journalingor recording or being proactive
in what we're eating, so thatwe're taking those notes and
(17:56):
we're able to reflect upon andhave more insight on what we're
eating, how we feel and how weperform after we eat those
things.
Angie Crouch (18:07):
So this is all very interesting and it sounds
like there is a test that P23offers that looks at our genetic
traits as it relates toexercise what exercises are best
for each person, as well asvitamins and supplements, as
(18:28):
well as nutrition.
So this sounds like somethingthat is all encompassing around
someone's I don't know healthierlifestyle.
So this is all very interestingand I'm kind of one to just
absorb and take all theinformation in.
So that is all very well and Ithink that you might have me up
all night just thinking aboutall of these different things.
(18:51):
And, Dr.
T, I can't say that I've ever.
I've used P23 for a lot of mytesting, but I have not taken
that test because I've alwaysthought I'm already pretty
healthy.
But this has me thinking.
You know, with my regularexercises and this new found
joint pain and muscle aches thatI'm having, this sounds like
something that would bebeneficial, even for those who
(19:14):
are active.
Dr. Tiffany Montgomery (19:16):
It is definitely something to consider
, no matter where you are inyour journey.
If you're at that, I alreadyfeel completely healthy.
It's still a great test to takebecause you want to make sure
you stay that way.
Sometimes, as we're younger,we're more resilient to things
that we should not have.
(19:37):
I've seen a lot of the memes onsocial media and it'll say New
Year's Eve, you know, going outsomething, new year's Eve, and I
go out and when I wake up inthe morning in my 20s and the
kids just go to sleep and thenget up in the morning and it's
like hi, good morning, right.
And then it's like in my 30s,I've went out and now this is me
(19:57):
in the morning as we're aging,no matter what.
Like, let's say, we work outevery day and we eat, you know,
plant-based diet our whole lives.
We've never had chocolate.
You're still going to age.
We're still on a planet calledEarth where aging is inevitable.
We want to age gracefully, wewant to age over time, we want
(20:18):
to enjoy aging, but one thing Ican assure you is that we will
age right.
This test takes us through thatjourney and it prepares us for
things that are going to happen,no matter how perfect your
lifestyle is, just so that youcan grow and continue to grow
and get those outcomes for goodquality health.
(20:39):
As long as you're here, gettingbeyond the, help me with my
walker or push my wheelchair,these are things that you want
to do to keep you with strongbones and do your best to limit.
We can't eliminate, but we candefinitely limit and take
(21:03):
control of the risk of losingour independence.
Right?
We're in our 40s or older forsome of us.
We want to make sure that we'reenjoying the same quality of
life in our 80s.
There's been a young lady goingviral here recently, 91 years
(21:26):
old, and she's like a workoutmachine.
I don't know if you've seen her, but she's an older lady.
She says she's 91, but I'mtelling you she definitely looks
in her 60s, definitely, andthat's just a testament to the
type of life that we want to beable to lead, right.
Angie Crouch (21:46):
I have not seen her, but that is quite amazing
for someone at that age to havefull independence in that way.
There's people much youngerthan her, I'm sure who need
assistance.
or sure, and there's nothingwrong with needing assistance
(22:06):
either.
Even when you need assistance,using a test like this to help
you assist yourself.
Even when you're in yourteenage years, early 20s, it's
still important to make surethat you are feeling this good,
or better, right, for as long aspossible, and really that's why
(22:28):
we're here.
That's why we do this every day.
It's what makes it fun andenjoyable for me, because, no
matter who we are, over timechanges will affect the normal
functioning of genes thatcontributes to the aging process
.
When we start looking at thefactors that interact with our
(22:52):
longevity, we have to look atenvironmental influences,
lifestyle choices and othercomplex factors.
Okay, so my last question for you, Dr.
T, is are there any specificgenetic traits that make some
individuals or some people moreresponsive to exercise in terms
(23:13):
of anti-aging benefits, and canthat be identified through
genetic testing?
Dr. Tiffany Montgomery (23:19):
Yes, there is evidence to suggest
that individuals may responddifferently to exercise due to
genetic factors, and somegenetic traits may influence how
effectively some peopleexperience anti-aging benefits
from physical activity.
While the field is stillevolving, that means there's
(23:43):
still a lot of work for us to do.
This is a fresh new topic forus as scientists.
Researchers have identifiedcertain genetic variations that
play a role in an individual'sresponse to exercise.
Some of those key points thatare covered in our P23 Optimum
is response to aerobic exercise.
(24:05):
Genetic variations caninfluence how the body responds
to aerobic exercise, such asrunning, recycling, for example.
Certain variations in genesassociated with oxygen transport
and utilization may affect anindividual's endurance and
cardiovascular fitness.
(24:27):
Those are the genes that we'regoing to look at, analyze and
give you insight on.
On top of that, you've gotgenes related to muscle
performance and strength.
Genes related to musclestructure and function can
impact the individual's responseto strength training exercises.
Variations in genes involved inmuscle fiber type, muscle
(24:52):
growth and muscle repair mayinfluence gains in muscle
strength and size.
You'll notice, even when twopeople go to the gym and they're
working out together, theirmuscles don't always develop at
the same time.
They don't have the samestrength and they don't have the
(25:12):
same size.
Inflammation and recoveryGenetic factors can also play a
role in how the body responds toinflammation and recovers from
exercise-induced stress.
Some individuals may havegenetic variations that affect
their inflammatory response,influencing how quickly they
(25:36):
recover from workouts.
So, angie, what you areexperiencing is unique in how
you handle it, but it's not aunique problem.
Genetic factors are going totalk about this inflammation and
recovery, and that is somethingthat you're going to learn
about in the P23 health.
(25:56):
And then, lastly, mitochondrialfunction.
Genes involved in mitochondrialfunction, which is crucial for
energy production we talkedabout that earlier May influence
how well someone responds toexercise.
Variations in these genes couldaffect an individual's ability
(26:16):
to generate energy efficientlyduring physical activity.
While genetic testing hasbecome more accessible, it's
important to note that therelationship between genetics
and exercise response is complex.
Many factors, includinglifestyle, environment and
(26:39):
overall health, interact withgenetics to determine how an
individual responds to exercise.
So, if we put it all togetherin a big sentence epigenetics
determines how you respond toexercise.
Currently, genetic testingservices can provide insights
(27:01):
into certain genetic variationsrelated to exercise response,
but the practical application ofthis information is still an
area of ongoing research.
We try to make sure.
Because of this, it's reallyimperative and crucial that we
(27:21):
interpret genetic informationwithin a broader context and we
don't rely solely on the genetictesting for personalized
recommendations and exercise.
We take a combination of whoyou are, we answer individual
behavioral questions, you have ahealth assessment and we try to
(27:46):
not be so restrictive, becausethe field is evolving.
That means it's changing everyday.
It's important to reallyunderstand and process that just
because something's changed,it's not necessarily wrong.
(28:06):
You don't want to say I got thistest in 2020, and it didn't say
this.
It said X at the time.
Now I'm taking it in 2024, andit says why I don't understand.
And that is because, as thescience evolves, as our
understanding of these genesinvolves, as we find and
(28:30):
identify more genes that play afactor in this, as our research
advances us as a society, we'regoing to layer those answers and
know more about those answers.
Right, we hope you as best aswe can.
Today I was jokingly, you know,talking to my children the other
(28:53):
night and they did not knowwhat Encyclopedia Britannica was
.
But they knew what ChatGPT wasand I'm like first of all, I'm
just finding out what ChatGPT is.
How do you not know whatEncyclopedia Britannica is.
I want you to think aboutscience in that very same way.
(29:14):
A year ago, four years ago, youknow, AI was something that we
saw on the movie screen and itwas something that was going to
take over the world.
We all watched the Matrix andwe thought, okay, AI is going to
strike first.
Right, it's always been ascarier thing.
But if you would have said wewould experience AI or we would
(29:35):
have it next year, people wouldhave laughed at you like you had
three heads.
The same thing that's happeningin technology right before your
eyes is happening in scienceevery day.
It's why I felt like P23 neededto take a stance on health
literacy and health educationand start creating these open
(30:00):
dialogues where people couldtalk and learn and we could
foster that healthy creativityand acceptance of science and be
a part of the journey in a veryreal way, right?
So I'm so excited for thisconversation and where we're
going, and I want to say, as wewrap up this thought-provoking
(30:23):
episode of Demystifying DNA, thegenetics of aging, unlocking
the secrets of longevity, Angieand I would like to thank you
for joining us and exploring thegenetic keys to longevity.
Today's discussion shed lighton the intricate ways our DNA
(30:45):
influences aging and theexciting research that points us
towards longer, healthier lives.
We delved into the mysteriesencoded in our genes and what
they reveal about the agingprocess.
We hope this episode has notonly enlightened you, but also
(31:07):
sparked your interest in thefuture of aging and genetics.
Remember the realm of geneticresearch is ever evolving,
continually providing us withdeeper insights and new
possibilities for our health aswe age.
Stay curious, stay engaged andjoin us on Demystifying DNA as
(31:33):
we continue our journey throughthe captivating world of
genetics.
And remember we are with youevery step of the way.
P23 Knowledge, access, power.
P23, wellness and Understandingat your fingertips P23.
And that's no cap.
Dr. Tiffany Montgomery (00:21):
Welcome back to Demystifying DNA, where
we delve into the marvels ofgenetics and their impact on our
lives.
I'm your host, Dr.
Tiffany Montgomery, scientist,epidemiologist and the curious
one, CEO of P23 Health.
(00:43):
Joining me today is my co-host,angie Crouch.
Angie Crouch is a member of ourexecutive team at P23, but
beyond that, Angie is a wife, amom, a sister, a best friend, a
(01:05):
daughter and so much more to hercommunity.
She serves as her kid'sbasketball coach.
She also serves as thecheerleader.
She participates in all typesof private little sports leagues
and clubs and groups.
(01:25):
She's just a very well-roundedperson for today's episode, as
we think about longevity andwhere we're going, I could think
of no other co-hosts.
So I would like to take amoment and ask you all to
welcome Angie to today's episode.
Angie Crouch (01:46):
Thank you, Dr.
T that is a wonderfulintroduction.
You always give the bestintroductions from the start.
I'm just like, how do I followthat up?
So thank you, dr T, you arealso very amazing.
Dr. Tiffany Montgomery (01:59):
Well, you are very welcome, Angie.
I always like to introduce andreintroduce my co-host so that
people understand the dynamic ofthe conversation that they're
going to be receiving and theperspective that goes into that
conversation.
As we become more aware of oursurroundings and taking control
(02:21):
of our health and beingempowered, we have to, with a
conscious mind, think about whowe're listening to and what
they're going to contribute tothe conversation.
So thank you for allowing me tointroduce you and thank you for
joining us today.
I think it's also important,when we use people within our
(02:44):
organization or group or thathas some type of relationship
with us, we go ahead andestablish.
We didn't pick a person who wasjust available at the time of
this recording.
We pick people who bring valueand insight to the conversation
and to the organization.
In today's episode the geneticsof aging unlocking the secrets
(03:08):
of longevity we embark on ajourney to understand how
genetics influence the agingprocess.
We'll dive into the latestresearch and unravel the complex
relationship between our genesand longevity.
From the role of telemiras tobreakthroughs in genetic
(03:34):
research, join us as we explorethe biological foundations of
aging.
Let's dive in with Angie forwhat promises to be a
fascinating discussion.
So, Angie, I know that we kindof talked about longevity and we
talked about how that relatesto DNA.
(03:56):
We've talked about it on socialmedia, we've talked about it
internally in our R&D meetingsand you have brought some very
fascinating questions that Iwanted to make sure we answer
today for our audience.
I know that our audience mayhave even additional questions,
(04:16):
right, and we look forward togetting those in the DMs or
through emails in the commentssections so that we can bring
them to a forum like this andreally discuss them.
But I wanted to give you achance, angie, to open up with a
couple of questions that youmight have.
Angie Crouch (04:32):
Okay, wonderful.
So, I do have a question.
I have been regularlyexercising, I want to say, for
the past two years I made themost insane decision to run a
marathon and since then, when Istarted training, I just kept it
going for the last two years.
So I want to know how does thisregular exercise impact genetic
(04:56):
factors associated with aging?
Dr. Tiffany Montgomery (04:59):
All right.
So first tell me about thismarathon.
How long was it?
I don't know why do.
Angie Crouch (05:06):
I highly do not recommend.
I have done three marathons andwhen I tell you I'm done,
nobody believes me.
But I'm wondering if I'mactually not done, Can this
exercise and my regular routinesof exercise?
Does it actually influence mygenetic markers of longevity, or
(05:26):
am I just like?
Am I killing myself faster?
Am I using all the energy Ihave in my body Like what's
happening?
Dr. Tiffany Montgomery (05:35):
So it is definitely helping you and
empowering you, and we're goingto talk about a little bit on
the why.
So we're going to start verybasic and then we're going to
get into some of the heavyscience terms and then we'll go
back to the basic because Idon't want to lose you on this
(05:55):
great question.
So I want you to imagine thatour bodies are like cars and
just like cars need maintenanceto keep running well.
Our body needs things to stayhealthy and strong.
One important thing our bodiesneed is exercise, which is like
(06:19):
doing fun activities right Thenmake our muscles and our hearts
grow stronger.
So we're going to just saythey're fun.
We're going to say running isfun, exercising is fun, even
when we don't want to do it.
We have to remember it's reallyfun for our bodies.
Your body is filling that fun,even if you're mind or mentally
you're thinking I don't want toget out of bed, I don't feel
(06:40):
like running.
This is like an amusement parkfor your body.
It brings your body joy.
Inside of our body we have thesetiny things called genes that
act like instruction books.
These instruction books tellour bodies how to grow, how to
stay healthy, how to workproperly as we grow older, some
(07:02):
parts of the instruction bookmay start to wear out.
You want to think about pagesgetting torn or crumpled as you
read a book over and over.
Right?
Exercise is like a superherothat keeps these instruction
books in good shape.
It makes the pages moredifficult to crumble or tear.
(07:26):
It's like laminating yourfavorite book, right?
These are our tools to help usreally protect and take care of
our book.
There are also special parts inour bodies, like telomeres.
I want you to imagine them aslittle, tiny protectors.
(07:48):
These are like, if you thinkabout, if you have a three-hole
punch or a three-ring binder andthey have binder reinforcements
that go on those binder holesso that they don't tear.
Those are like your telemores.
They're little, special, tinyprotectors to go where you need
them most, and exercise is whathelps keep them strong.
(08:13):
When we exercise, it's likegiving our bodies a special
power boost.
It helps our bodies stay strong, fight off bad things and keep
our energy factories, ourmitochondria, working well.
Think of it as giving ourbodies the right tools to be
strong and healthy for a longtime.
(08:36):
So exercise is like a magicalpotion that helps keep us
healthy.
It helps us to stay in ahealthy state and it can make
our bodies feel strong andyounger as we grow older.
Just like eating good food andgetting enough sleep, exercise
(08:59):
is one of the special thingsthat we can do to take care of
our bodies and help us stayhappy, strong and healthy a very
long time.
This happens because ourlifestyle factors epigenetics
will modulate the expression ofcertain genes that contribute to
(09:20):
our overall health andlongevity.
These genetic factors areassociated with aging that help
our telomerase lengthmaintenance.
So those protective caps thatwe talked about and regular
exercise helps maintain theintegrity or the length of those
telomerase.
Longer telomerase are generallyconsidered a marker of cellular
(09:45):
health and are linked toincrease longevity.
That's how long you live, butnot just how long you live, how
well you live.
Right, gene expression and DNAmethylation, which is something
that we are going to talk aboutand we kind of mentioned it
earlier.
But exercise can influence geneexpression and DNA methylation
(10:07):
patterns.
DNA methylation is anepigenetic modification that can
regulate gene activity.
Some studies suggest thatexercise may lead to changes in
DNA methylation patternsassociated with aging.
This could potentially slowdown the aging process.
(10:28):
Mitochondrial function isanother factor.
Exercise has been shown toimprove mitochondrial function.
Mitochondrial are the energyproducing organelles in the
cells.
Their dysfunction is associatedwith aging.
Regular physical activity canenhance mitochondrial biogenesis
(10:51):
and function, which maycontribute to overall cellular
health and longevity.
And then we've also gotinflammation and immune function
.
Chronic inflammation is a factorin many age-related diseases.
Exercise can help regulate theinflammatory response and
(11:12):
enhance immune function.
By reducing inflammation,exercise may positively impact
the genetic factors linked toage-related diseases.
It's important to note that therelationship between exercise,
genetics and aging is complexand individual responses can
(11:35):
vary significantly.
So, while genetics still play asignificant role, taking
control of those epigenetics orhow those genes are expressed
and how individual response toexercise and its impact on aging
is going to be extremely uniqueand important in each
(11:58):
individual's life.
So, even with you, as you thinkabout how it helps you and if
it hurts you, even some days youdon't feel like continuing
exercise, I do not.
I have to argue and fight withmyself, but it is good.
It is very good for you.
Regular exercise can positivelyinfluence genetic factors
(12:19):
associated with aging.
It is just one component of abroader lifestyle that includes
a balanced diet, adequate sleepand stress management.
The combination of all of thesethings can definitely
contribute to healthier agingand potentially influence your
markers for longevity.
Angie Crouch (12:40):
So, dr T, you mentioned earlier that regular
exercise, and I'm going to go tothe non-scientific description
that you gave.
It's like making sure thosepages don't rip and crumple up
right Like a laminate it.
So, Dr.
T, let me tell you, with thisregular exercise, my knees and
my joints feel it.
(13:00):
So I want to know is theresomething that I may be able to
do differently, or is that allpart of genetics as well?
Are supplements required whenthat happens?
Is that just due to aging?
I remember being young andplaying sports and I wouldn't
feel a thing.
But now that I am 40, in the 40Club, I wake up and something
(13:24):
new hurts every day and I'm likewhere did this come from?
So is that also genetic?
Dr. Tiffany Montgomery (13:30):
Well, me being 18, I don't know much
about Angie.
You know, to unpack what youjust said as a scientist is
probably another 50-minuteepisode.
Okay, that's how much you justsaid.
So I'm going to try to go andgive the reader's digest version
(13:51):
or the cliff note from up high.
Perfect, and the answer to yourquestion is there are many
factors that go into.
Even you know your diet, yournutrition.
It may have changed from whenyou were younger, but the most
important thing is how your bodyis breaking down those things.
Your DNA is going to tell youexactly what supplements you
(14:16):
need, how much of it you need,whether your body is
metabolizing something or usingit slower or faster than
somebody else, you may need morevitamins, more B vitamins,
right for energy than someoneelse, ect.
You may be having a diet that alot of inflammation triggers in
(14:40):
the diet right.
You may need to go to a morealkaline or
anti-inflammatory-based diet.
So you're going to have to lookat it for many different ways.
At P23, we offer somethingcalled the P23 Optimum, and the
optimum looks at each of theseareas how your muscles recover,
(15:05):
how well you do with cardio,what type of recovery does your
body need post-exercise?
What type of nutrientspost-exercise should you be
providing yourself with?
What are the adequate amountsof sleep, of rest, of these
(15:25):
factors that are going tocontribute to how your body is
feeling?
Are you nourishing your bodythe correct way?
These are questions, even ifyou decide, hey, I'm going to go
get some CoQ10 because I readin an article that that's going
to help me.
Whatever, we need more guidancewe mean each of us individually
(15:50):
on how much of this substance dowe need, right?
Do I need the dose that'srecommended?
On the bottle they tell you theserving size.
They don't tell you the amountto take when it comes to your
supplements, your vitamins.
So it's just like that plate offood, right, we know the
(16:10):
serving size, but based on ourenergy levels, based on our
daily calorie count, based onour activities, based on our job
, based on whatever weight wewant to maintain, reduce or gain
, there is a calorie amount thattells us how many serving sizes
are recommended, even for food.
(16:31):
Having a P23 optimum or asimilar test is going to tell
you what is that serving sizethat you need of the vitamins
that you're taking and what'sthe most bioavailable form of
that supplement for you, justbecause you're taking something
(16:52):
if it's not biologicallyavailable to those cells.
Once you consume it to your body, it's the same as not taking it
.
So when you think about I justdon't feel good while I exercise
, then you want to ask yourselfwhat am I doing to prepare for
(17:12):
this exercise?
What type of nutrients am Iproviding my body so that I have
the correct or the properreserves to perform this
exercise?
Same as when we're eating andwe don't feel good, we might
flip it and say, oh, I need toexercise.
We may start looking at what'son that plate and noticing a
(17:33):
pattern of every time I have 60grams of trans fat and I hope
nobody's doing that.
This is just an example.
I feel horrible, I can'tbreathe, I can't think.
So we have to start journalingor recording or being proactive
in what we're eating, so thatwe're taking those notes and
(17:56):
we're able to reflect upon andhave more insight on what we're
eating, how we feel and how weperform after we eat those
things.
Angie Crouch (18:07):
So this is all very interesting and it sounds
like there is a test that P23offers that looks at our genetic
traits as it relates toexercise what exercises are best
for each person, as well asvitamins and supplements, as
(18:28):
well as nutrition.
So this sounds like somethingthat is all encompassing around
someone's I don't know healthierlifestyle.
So this is all very interestingand I'm kind of one to just
absorb and take all theinformation in.
So that is all very well and Ithink that you might have me up
all night just thinking aboutall of these different things.
(18:51):
And, Dr.
T, I can't say that I've ever.
I've used P23 for a lot of mytesting, but I have not taken
that test because I've alwaysthought I'm already pretty
healthy.
But this has me thinking.
You know, with my regularexercises and this new found
joint pain and muscle aches thatI'm having, this sounds like
something that would bebeneficial, even for those who
(19:14):
are active.
Dr. Tiffany Montgomery (19:16):
It is definitely something to consider
, no matter where you are inyour journey.
If you're at that, I alreadyfeel completely healthy.
It's still a great test to takebecause you want to make sure
you stay that way.
Sometimes, as we're younger,we're more resilient to things
that we should not have.
(19:37):
I've seen a lot of the memes onsocial media and it'll say New
Year's Eve, you know, going outsomething, new year's Eve, and I
go out and when I wake up inthe morning in my 20s and the
kids just go to sleep and thenget up in the morning and it's
like hi, good morning, right.
And then it's like in my 30s,I've went out and now this is me
(19:57):
in the morning as we're aging,no matter what.
Like, let's say, we work outevery day and we eat, you know,
plant-based diet our whole lives.
We've never had chocolate.
You're still going to age.
We're still on a planet calledEarth where aging is inevitable.
We want to age gracefully, wewant to age over time, we want
(20:18):
to enjoy aging, but one thing Ican assure you is that we will
age right.
This test takes us through thatjourney and it prepares us for
things that are going to happen,no matter how perfect your
lifestyle is, just so that youcan grow and continue to grow
and get those outcomes for goodquality health.
(20:39):
As long as you're here, gettingbeyond the, help me with my
walker or push my wheelchair,these are things that you want
to do to keep you with strongbones and do your best to limit.
We can't eliminate, but we candefinitely limit and take
(21:03):
control of the risk of losingour independence.
Right?
We're in our 40s or older forsome of us.
We want to make sure that we'reenjoying the same quality of
life in our 80s.
There's been a young lady goingviral here recently, 91 years
(21:26):
old, and she's like a workoutmachine.
I don't know if you've seen her, but she's an older lady.
She says she's 91, but I'mtelling you she definitely looks
in her 60s, definitely, andthat's just a testament to the
type of life that we want to beable to lead, right.
Angie Crouch (21:46):
I have not seen her, but that is quite amazing
for someone at that age to havefull independence in that way.
There's people much youngerthan her, I'm sure who need
assistance.
or sure, and there's nothingwrong with needing assistance
(22:06):
either.
Even when you need assistance,using a test like this to help
you assist yourself.
Even when you're in yourteenage years, early 20s, it's
still important to make surethat you are feeling this good,
or better, right, for as long aspossible, and really that's why
(22:28):
we're here.
That's why we do this every day.
It's what makes it fun andenjoyable for me, because, no
matter who we are, over timechanges will affect the normal
functioning of genes thatcontributes to the aging process
.
When we start looking at thefactors that interact with our
(22:52):
longevity, we have to look atenvironmental influences,
lifestyle choices and othercomplex factors.
Okay, so my last question for you, Dr.
T, is are there any specificgenetic traits that make some
individuals or some people moreresponsive to exercise in terms
(23:13):
of anti-aging benefits, and canthat be identified through
genetic testing?
Dr. Tiffany Montgomery (23:19):
Yes, there is evidence to suggest
that individuals may responddifferently to exercise due to
genetic factors, and somegenetic traits may influence how
effectively some peopleexperience anti-aging benefits
from physical activity.
While the field is stillevolving, that means there's
(23:43):
still a lot of work for us to do.
This is a fresh new topic forus as scientists.
Researchers have identifiedcertain genetic variations that
play a role in an individual'sresponse to exercise.
Some of those key points thatare covered in our P23 Optimum
is response to aerobic exercise.
(24:05):
Genetic variations caninfluence how the body responds
to aerobic exercise, such asrunning, recycling, for example.
Certain variations in genesassociated with oxygen transport
and utilization may affect anindividual's endurance and
cardiovascular fitness.
(24:27):
Those are the genes that we'regoing to look at, analyze and
give you insight on.
On top of that, you've gotgenes related to muscle
performance and strength.
Genes related to musclestructure and function can
impact the individual's responseto strength training exercises.
Variations in genes involved inmuscle fiber type, muscle
(24:52):
growth and muscle repair mayinfluence gains in muscle
strength and size.
You'll notice, even when twopeople go to the gym and they're
working out together, theirmuscles don't always develop at
the same time.
They don't have the samestrength and they don't have the
(25:12):
same size.
Inflammation and recoveryGenetic factors can also play a
role in how the body responds toinflammation and recovers from
exercise-induced stress.
Some individuals may havegenetic variations that affect
their inflammatory response,influencing how quickly they
(25:36):
recover from workouts.
So, angie, what you areexperiencing is unique in how
you handle it, but it's not aunique problem.
Genetic factors are going totalk about this inflammation and
recovery, and that is somethingthat you're going to learn
about in the P23 health.
(25:56):
And then, lastly, mitochondrialfunction.
Genes involved in mitochondrialfunction, which is crucial for
energy production we talkedabout that earlier May influence
how well someone responds toexercise.
Variations in these genes couldaffect an individual's ability
(26:16):
to generate energy efficientlyduring physical activity.
While genetic testing hasbecome more accessible, it's
important to note that therelationship between genetics
and exercise response is complex.
Many factors, includinglifestyle, environment and
(26:39):
overall health, interact withgenetics to determine how an
individual responds to exercise.
So, if we put it all togetherin a big sentence epigenetics
determines how you respond toexercise.
Currently, genetic testingservices can provide insights
(27:01):
into certain genetic variationsrelated to exercise response,
but the practical application ofthis information is still an
area of ongoing research.
We try to make sure.
Because of this, it's reallyimperative and crucial that we
(27:21):
interpret genetic informationwithin a broader context and we
don't rely solely on the genetictesting for personalized
recommendations and exercise.
We take a combination of whoyou are, we answer individual
behavioral questions, you have ahealth assessment and we try to
(27:46):
not be so restrictive, becausethe field is evolving.
That means it's changing everyday.
It's important to reallyunderstand and process that just
because something's changed,it's not necessarily wrong.
(28:06):
You don't want to say I got thistest in 2020, and it didn't say
this.
It said X at the time.
Now I'm taking it in 2024, andit says why I don't understand.
And that is because, as thescience evolves, as our
understanding of these genesinvolves, as we find and
(28:30):
identify more genes that play afactor in this, as our research
advances us as a society, we'regoing to layer those answers and
know more about those answers.
Right, we hope you as best aswe can.
Today I was jokingly, you know,talking to my children the other
(28:53):
night and they did not knowwhat Encyclopedia Britannica was
.
But they knew what ChatGPT wasand I'm like first of all, I'm
just finding out what ChatGPT is.
How do you not know whatEncyclopedia Britannica is.
I want you to think aboutscience in that very same way.
(29:14):
A year ago, four years ago, youknow, AI was something that we
saw on the movie screen and itwas something that was going to
take over the world.
We all watched the Matrix andwe thought, okay, AI is going to
strike first.
Right, it's always been ascarier thing.
But if you would have said wewould experience AI or we would
(29:35):
have it next year, people wouldhave laughed at you like you had
three heads.
The same thing that's happeningin technology right before your
eyes is happening in scienceevery day.
It's why I felt like P23 neededto take a stance on health
literacy and health educationand start creating these open
(30:00):
dialogues where people couldtalk and learn and we could
foster that healthy creativityand acceptance of science and be
a part of the journey in a veryreal way, right?
So I'm so excited for thisconversation and where we're
going, and I want to say, as wewrap up this thought-provoking
(30:23):
episode of Demystifying DNA, thegenetics of aging, unlocking
the secrets of longevity, Angieand I would like to thank you
for joining us and exploring thegenetic keys to longevity.
Today's discussion shed lighton the intricate ways our DNA
(30:45):
influences aging and theexciting research that points us
towards longer, healthier lives.
We delved into the mysteriesencoded in our genes and what
they reveal about the agingprocess.
We hope this episode has notonly enlightened you, but also
(31:07):
sparked your interest in thefuture of aging and genetics.
Remember the realm of geneticresearch is ever evolving,
continually providing us withdeeper insights and new
possibilities for our health aswe age.
Stay curious, stay engaged andjoin us on Demystifying DNA as
(31:33):
we continue our journey throughthe captivating world of
genetics.
And remember we are with youevery step of the way.
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