February 24, 2025 • 30 mins
Unlock the secrets to maintaining a youthful spirit as I celebrate turning 48 and embark on a journey of longevity with Harmony Hub Health. Ever wondered how to truly differentiate between your chronological and biological age? Discover the pivotal role that mitochondria play in energy production, oxidative stress management, and cellular repair—key factors that influence the aging process. Using cutting-edge insights from the TrueAge DNA test, we explore how understanding and enhancing cellular health can lead to vibrant living. Promise yourself a deeper understanding of how a well-supported mitochondrial function can slow aging and boost vitality.
Join me as I unveil my top vitality secret, nicotinamide adenine dinucleotide (NAD), and explore how it can energize your life. From the transformative potential of bioidentical hormones in hormone replacement therapy to the essential minerals like magnesium, zinc, and calcium, we delve into powerful strategies that restore balance and promote wellness. We'll also highlight the importance of gut health, emphasizing a diet rich in fiber, prebiotics, and probiotics to support a thriving microbiome. Celebrate the journey of embracing youthful health through functional medicine and remember to consult with healthcare providers before making any lifestyle changes. Let’s toast to vibrant living and unlock the secrets to ageless health together!
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Episode Transcript
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Speaker 1 (00:01):
Welcome to Harmony Hub Health, where my mission is
to provide comprehensive,affordable, integrative care
that addresses the root cause ofhealth issues.
At the Hub, the focus is onindividual patient journeys.
I strive to optimize health,vitality and longevity,
fostering a community where eachperson can thrive in body, mind
and spirit.
(00:21):
So this week I am officiallyturning the big four eight and
let me tell you, the complimentsare pouring in.
You look so young.
(00:42):
I hear.
What's your secret?
They ask eyes wide withcuriosity.
Well, they seem to think I'msecretly moonlighting as a
plastic surgeon or, at the veryleast, a professional filler
enthusiast.
But spoiler alert, I am not.
I have never touched a syringeof filler to my body in my life.
(01:02):
My real fountain of youth, it'sall about those little
powerhouses and our cells, themitochondria.
Now, before you roll your eyesand think, oh great, here comes
another science lesson, let meassure you this is as
entertaining as it gets.
Mitochondria are like theenergy factories of our cells,
(01:23):
and when they're happy, we'rehappy.
Think of them as the partyplanners of our bodies.
They create the energy we needto thrive, and when they're
running smoothly, they can helpus look and feel younger.
Mitochondria are often referredto as the powerhouses of our
cells, but let's be real,they're more like the
over-caffeinated baristas atyour favorite coffee shop,
(01:45):
always buzzing and ready toserve up that energy.
So as we navigate the complexlandscape of aging, it is
essential to understand thefundamental roles that cells and
mitochondria play in youroverall health and longevity.
And then, don't worry, then Iwill get to telling you all the
secrets of my anti-aging.
(02:06):
So here's a detailed look athow cellular health and
mitochondrial function areintertwined with the aging
process, including the lifespanof cells and ways to promote
healthier aging.
You might be wondering what arethese cells that you keep
talking about?
I see it in the eyes of all ofmy consultations.
When I start talking aboutcells, it's kind of like what is
(02:30):
she talking about?
But cells are the basicbuilding blocks of all living
organisms.
They perform essentialfunctions, including energy
production, waste removal,replication.
The human body containstrillions of cells, each with a
specific role in maintaininghealth.
So the lifespan of a cellvaries significantly depending
(02:53):
on the type and the function.
So, for example, your skincells they only live about two
to three weeks.
Your red blood cells they livefor about 120 days.
And your neurons they can lasta lifetime, assuming that they
remain healthy.
So the ability of cells toreplicate and repair is crucial
for maintaining tissue health.
(03:14):
However, as cells age, theirability to divide and function
optimally declines, and this iswhat leads to the aging process.
Your cells make up your tissues.
Your tissues make up yourorgans, and how your organs work
is what makes your health andthese powerhouses.
They generate adenosinetriphosphate, also known as ATP.
(03:38):
This is the energy currency ofyour cell.
They also play important rolesin regulating metabolism of your
cell.
They also play important rolesin regulating metabolism
apoptosis, which is programmedcell death, and the production
of reactive oxygen species orROS.
So mitochondrial function tendsto decline with age.
It results in decreased ATPproduction and increased
(04:01):
oxidative stress.
This decline contributes toseveral age-related conditions,
including metabolic disorders,neurodegenerative diseases and
cardiovascular issues.
So how does healthy mitochondriaimpact aging?
First of all, it is that energyproduction.
Healthy mitochondriaefficiently produce that ATB,
(04:24):
providing the energy requiredfor cellular functions.
Adequate energy supportsphysical activity, cognitive
function and metabolic processes, all of which are crucial for
healthy aging.
Mitochondria are both a sourceand a target of oxidative stress
.
So healthy mitochondria helpmaintain a balance between that
(04:46):
ROS production and antioxidantdefenses.
When mitochondrial functiondeteriorates, it can lead to
increased oxidative damage toyour cells, which accelerates
the aging process.
Lead to increased oxidativedamage to your cells, which
accelerates the aging process.
Mitochondria play a role incellular signaling pathways that
regulate repair processes, sohealthy mitochondria enhance the
(05:07):
cell's ability to repairdamaged DNA and other cellular
components, promoting longevity.
Mitochondria are involved inthe regulation of that apoptosis
, which is essential forremoving damaged or
dysfunctional cells.
Properly functioningmitochondria ensure that this
process occurs efficiently,preventing the accumulation of
(05:31):
damaged cells that cancontribute to aging and disease.
Cells and mitochondria playpivotal roles in the aging
process.
The lifespan of cells varies,but their ability to function
optimally diminishes with age.
Healthy mitochondria areessential for energy production,
oxidative stress management,cellular repair and the
(05:53):
regulation of apoptosis.
These are all critical factorsin promoting healthy aging.
By adopting a lifestyle thatsupports mitochondrial and
cellular health, you can slowthe aging process and enhance
your overall vitality.
And finding out how young or howold you really are.
(06:13):
This is different than yourchronological age.
That's easily done by doingmath.
So my chronological age isabout to be 48.
But how do we find out ourbiological age?
Well, buckle up, because it isa bit of a ride.
There are several tests outthere that can reveal just how
youthful or not your cellsreally are.
(06:35):
But there's a lot of fun waysto uncover the mystery.
One way is you know my auraring.
My aura ring tells me mycardiovascular age is 3.5 years
younger than my chronologicalage.
A lot of that is based on HRVand how well it feels your heart
health is.
But what about my fullbiological age?
There are different tests thatyou can do to find your
(06:59):
biological age.
The number one way that mostpeople use are DNA methylation
tests.
This is where we get allscientific.
These tests analyze your DNA toshow how aged it looks.
Think of it like checking yoursocial media profile to see if
you've posted an embarrassingthrowback from high school.
(07:20):
My favorite test is TrueDiagnostics TrueAge DNA test.
You can do it from home.
So this was developed by TrueDiagnostic.
It's a company focused onfunctional medicine and
personalized health, and thetest estimates your biological
age based on the analysis ofspecific biomarkers related to
aging, inflammation and overallhealth.
(07:41):
And the test evaluates thesebiomarkers from your blood
sample to estimate yourbiological age, which can be
very different than yourchronological age.
A younger biological agesuggests better cellular health
and vitality.
This test can show alcoholconsumption risk, your average
telomere length, your pace ofaging, your immune cell
(08:06):
deconvolution.
It does show a lot ofinflammation markers in your
cells.
It gives you a mitotic clock.
It can show your physicalfitness age.
It can show the age of yourorgan systems.
It can show your smoking risk,your risk of type 2 diabetes and
even weight loss response.
For those of you that have ahard time losing weight, this
(08:31):
does a DNA approach to figuringout the best way that your body
would lose weight and after thetest you receive a detailed
report outlining your biologicalage, along with explanations of
each biomarker and itsimplications for your health.
The report also includespersonalized recommendations for
lifestyle changes to improveoverall well-being.
(08:51):
You can do this all from homeand it takes about three weeks
to get the results.
And I can order this for youfrom Rupa.
That test does include thetelomere length testing, but you
can also do the telomere lengthtesting by itself with other
companies.
Think of telomeres like theplastic tips on your shoelaces.
Can you picture that Once youwear that down, everything just
(09:15):
kind of unravels right and asimple blood test can measure
the length of those little capson your chromosomes.
So if you have short telomeres,it's not very good.
If you have long telomeres,then you are winning at the
biological age game.
You can also check bloodbiomarkers.
There's various blood teststhat can measure inflammation,
(09:37):
cholesterol, other markers ofhealth.
It's almost like getting areport card for your insides.
A high grade means you're acingthe anti-aging class.
I always add these to my labassessments at my consultations.
If you're doing metabolichealth programs, then there are
also fitness tests.
So who needs a gym membershipwhen you can measure your
biological age with some funphysical tests?
(09:59):
Whether it's how many push-upsyou can do or your flexibility
during a yoga session, yourfitness level can really
indicate how young you reallyare.
So there are a lot of greatfitness tests you can find just
online.
Now for the part you've beenwaiting for, and as we explore
the fascinating world ofbiological age, it is important
(10:20):
to understand how varioustherapies and interventions can
help maintain or even reduceyour biological age.
So now I'm about to spill mysecrets.
I'm going to tell you my topfive for what I have done for
myself, and if you've known mefor a while, you've seen the
transformation.
And if you're just meeting me,you may have no idea about my
(10:43):
journey.
So one thing I want to say upfront is nothing that you're
going to do is going to happenovernight.
This took me years to perfectand it took me years to get to
where I am, and I'm still on myjourney.
I'm not to a goal and I don'tknow if there ever is a goal,
it's just ongoing, making surethat you feel as healthy as you
(11:03):
can be.
But here are some secrets, somenew, some old and, like I said,
it is developing and changingover time.
But these are my secrets thatI'm going to tell you.
I guess the secret sauce likehow to keep your biological age
(11:24):
in check.
Okay, number one, my number onesecret right now and this is
new for me I'm trying to thinkof how long it's been.
Maybe the last just months,months and weeks.
It's been maybe the last justmonths, months and weeks, but
I'm going to put it as numberone because it probably has been
the most effective in theshortest amount of time for
(11:46):
everything I'm going to tell you.
But it may also be because Ihave perfected my foundation.
So when I do things like this,you really see the difference.
And my number one secret isnicotinamide adenine
dinucleotide, nad.
Nad is a coenzyme found inevery cell of the body and plays
(12:07):
a crucial role in energyproduction and cellular
metabolism.
It is essential for convertingfood into energy and it is
involved in several biologicalprocesses, including DNA repair
and the regulation of cellsignaling.
As we age, nad levels naturallydecline, leading to reduced
(12:28):
energy production in our cells.
Supplementing with NADprecursors like NMN or NR can
boost your NAD levels andenhance cellular energy and
potentially improve overallvitality.
But I'm talking boost your NADlevels and enhance cellular
energy and potentially improveoverall vitality.
But I'm talking about straightNAD.
It's vital for activatingsirtuins, that's a group of
proteins that play a key role incellular repair and longevity.
(12:51):
Higher levels of NAD cansupport DNA repair mechanisms,
which may combat age-relateddegeneration.
I recently started injecting NADseveral times a week.
I was doing it once a week justto try it out.
I did try it intravenously IVand it was amazing.
(13:12):
So I started using thesubcutaneous route.
You can also put it in yourmuscle, but I've been using it
to the selfish point that I hadnone left when someone asked for
it at my wellness happy hourthis past week, because I had
taken all of it myself and mynew shipment has not come in.
Yet I am ready to take a chairand sit at my mailbox because
(13:34):
this next shipment is due anyday and I cannot wait for my
next dose.
So that is NAD plus Amazing.
I had always heard about it.
I know that the infusions canbe very expensive and nobody
wants an IV all the time, so Idecided okay, I'm going to try
the injectable NAD and it hasbeen a game changer for how I
(13:56):
feel and my energy level.
Number two, my number two secretthis is something that is not
new.
This has been for the lastseveral years, and what I
started Harmony Hub Health forso I can help other people is
with bioidentical hormones.
So bioidentical hormones arehormones that are chemically
identical to those produced bythe human body.
(14:19):
They are often used in HRT orhormone replacement therapy to
restore hormonal balance, and,as we age, hormone levels such
as estrogen, testosterone andprogesterone fluctuate, which
can lead to various age-relatedsymptoms.
Restoring balance withbioidentical hormones can
improve your mood it sure didfor mine your energy, your
(14:41):
libido and overall well-being.
Proper hormonal balancesupports metabolic health, which
is crucial for maintaining ahealthy weight and preventing
age-related diseases, andhormones like estrogen and
testosterone are vital formaintaining bone density and
muscle mass, reducing the riskof osteoporosis and frailty as
we age.
Okay, that is my secret numbertwo.
(15:04):
So if you've never had ahormone assessment, then you're
curious.
You have to come and see me,because it has been a game
changer for not just me but forall of my patients.
Number three which I call it asecret, but it's not a secret
because I try to get everybodyon this but balanced minerals,
the importance of balancedminerals, and a strong immune
(15:25):
system.
These are minerals likemagnesium, zinc, selenium and
calcium.
They all play a crucial role invarious bodily functions,
including your immune response,your bone health and metabolic
processes.
Proper mineral balance supportsimmune health.
For example, zinc is essentialfor the development and function
(15:46):
of your immune cells.
Deficiencies can lead toweakened immunity, making you
more susceptible to infectionsand chronic disease.
Minerals such as magnesium haveanti-inflammatory properties
and they can help reduce chronicinflammation, a contributing
factor in many age-relateddiseases, including autoimmune
disorders.
(16:07):
If you know me, you know that Iwent down this I don't even know
what to call it path ofautoimmune destruction, where I
was told at different parts thatI had Hashimoto's.
I was told I had PCOS, I pickedup celiac disease.
I was picking up all of theselabels and given some band-aids
(16:30):
down the road and continued tofeel worse.
Then I realized that there issomething that has to be done
and when I figured out thesebroken pieces and how so much of
it can be solved just bybalancing minerals, I could have
saved years and procedures anda lot of things could have been
(16:55):
fixed had I known that I wasgoing to have to do it again,
that this even existed.
Okay, minerals are alsoinvolved in hormone production
and regulation and it supportsyour overall hormonal balance
and metabolic health.
So my favorite test is HTMA,the hair tissue mineral analysis
.
That is the best way to reallylook at how your mineral ratios
(17:18):
are, and Vicon Customs is mysupplement of choice for that.
I am obsessed and I try to giveit to anybody that will be
willing to take it.
Number four secret that I have,which kind of ties it all
together that I talk about sofrequently, is gut health.
My secret number four was thatI fixed my gut.
There is such a connectionbetween gut health and
(17:41):
biological age.
Good gut health is increasinglyrecognized as a vital aspect of
overall wellness directlyinfluencing biological age the
gut microbiome, or thecollection of trillions of
microorganisms residing in yourdigestive tract plays a crucial
role in various bodily functions, including digestion, immune
(18:02):
response and even your mentalhealth.
A healthy gut microbiome helpsto maintain a balanced immune
response and prevents chronicinflammation, which is a key
contributor to the aging processand to autoimmune diseases.
An imbalanced gut microbiome,known as dysbiosis, can lead to
increased intestinalpermeability, which is referred
(18:25):
to as leaky gut.
This condition allows toxinsand undigested food particles to
enter your bloodstream,triggering systemic inflammation
.
Chronic inflammationaccelerates aging by promoting
the development of age-relateddiseases, including
cardiovascular disease, diabetesand neurodegenerative disorders
.
By supporting gut healththrough balanced diet rich in
(18:47):
fiber, prebiotics, probiotics,you can reduce inflammation and
lower your biological age.
A well-functioning gut isessential for the effective
absorption of nutrients.
So beneficial gut bacteria helpbreak down and ferment dietary
fiber, producing short chainfatty acids like butyrate.
(19:08):
These short chain fatty acidsnot only provide energy for
colon cells, but also supportsmetabolic health.
So optimized nutrientabsorption ensures that your
body receives the vitamins,minerals and antioxidants
necessary for cellular repairand energy production.
I can go on and on about peoplethat tell me all of these
(19:31):
different supplements they'retaking, all of these high price
things that they've been talkedinto buying.
But if you don't have goodnutrient absorption, it really
doesn't matter what you'retaking, and then again, that's
why I find some people don'ttake anything at all, because
they've heard that they wouldnot have good absorption.
So you have to have someonetrained, you have to have
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someone that knows what they'retalking about to help you fix
your gut health.
You know, this supportsmitochondrial function, which is
important for maintainingyouthful energy levels and
reducing biological age.
About 70% of your immune systemresides in your gut, so a
healthy microbiome helpsregulate immune function and
(20:13):
protects against pathogens,reducing the risk of infections
and autoimmune diseases.
A strong immune system can helpprevent chronic diseases that
are associated with aging, andby fostering a healthy gut, you
can improve your immune response, thereby lowering your
biological age by reducing theincidence of age-related
(20:34):
illnesses.
And your gut microbiome isinvolved in the metabolism of
hormones, including estrogen,insulin and cortisol.
Metabolism of hormones,including estrogen, insulin and
cortisol, and an imbalance ingut bacteria can disrupt
hormonal regulation, leading toissues such as insulin
resistance and hormonalfluctuations.
Balanced hormones are crucialfor maintaining energy levels,
(20:56):
mood and overall health, so bysupporting your gut health, you
can promote hormonal balance.
By supporting your gut health,you can promote hormonal balance
, which plays a significant rolein how we experience aging and
help lower your biological age.
Another big factor is how yourmental health is affected.
The gut-brain axis refers tothe bidirectional communication
(21:18):
between the gut and the brain.
Gut health affects theproduction of neurotransmitters
such as serotonin, whichinfluences mood and cognitive
function.
Mental health is closely tiedto physical health.
A healthy gut can improve mood,it can reduce anxiety, it can
enhance cognitive function, allof which contribute to a more
youthful state of being.
(21:38):
Chronic stress and cognitivedecline are associated with
aging, so maintaining a healthygut can help mitigate these
effects.
Good gut health is acornerstone of overall wellness
and plays a significant role ininfluencing biological age.
By reducing inflammation,enhancing nutrient absorption,
supporting immune function,balancing hormones and promoting
(22:00):
mental health, a healthy gutcan help you feel and look
younger.
Prioritizing gut health throughlifestyle and dietary choices
is a powerful strategy in yourjourney to lower your biological
age and promote longevity.
Next we'll move on to secretnumber five, which I don't use
enough, but it's because I'vebeen sharing it with my clients
(22:26):
at Monarch Beauty and Spa and Ikeep it there when I really want
to keep it at home all the time.
That is PEMF therapy.
Pemf, also known as PulsedElectromagnetic Field Therapy.
It uses low frequencyelectromagnetic fields to
stimulate cellular repair andenhance overall health.
The mat I have in the office isa higher dose PEMF mat and it
(22:47):
sends electromagnetic wavesthrough your body to help
promote your body's own recoveryprocess.
It's not like electromagneticwaves found in an x-ray machine
and microwaves, but PEMF wavesare delivered in small bursts at
low frequency and it mimics thesame kind of electromagnetic
waves you'd find in nature.
So the longer you use it, bothover time and during your
(23:08):
session, the more you can feelthe long-term benefits.
The PEMF technology used in themat is based on optimized
frequency, intensity and wavetype of synergy with the other
therapies which are part of themat design.
So it's far infrared therapy,negative ion therapy and crystal
therapy which is why I chosethis mat.
(23:29):
The infrared therapy reallypenetrates deep and goes into
the body to promote healing.
It increases circulation andquiets inflammation.
Their infrared devices are lowEMF and encourage whole body
relaxation.
Pemp therapy promotes betterblood circulation and
(23:49):
oxygenation, which can enhancecellular repair processes.
Improved energy at the cellularlevel can help combat the
effects of aging and bypromoting relaxation and
reducing stress, pemf therapycan support hormonal balance and
immune function, contributingto a healthier biological age.
Regular use of a PEMF mat canalleviate pain and improve
(24:12):
mobility, which is reallyimportant for maintaining an
active lifestyle as we age.
All right, so those are my topfive secrets of how I feel like
I have maintained healthymitochondria.
I would say there's a secretnumber six, but I haven't used
it myself, but I do use it on mypatients, and that would be
peptide therapy.
(24:32):
Peptide therapy involves theuse of specific peptides.
These are short chains of aminoacids to stimulate various
biological processes in the body.
I know that I did a podcastbefore about the lock and key
and that's what makes peptidesso amazing.
But certain peptides likeBPC-157 and TB-500, they promote
(24:57):
tissue repair and regeneration,which enhances recovery from
injuries and slows the agingprocess.
Peptides can also stimulate thepituitary gland to produce more
growth hormone, which is reallycrucial for muscle growth, fat
metabolism and overall vitality.
And a lot of the peptidesenhance immune function and
(25:19):
reduce inflammation, so thathelps protect against chronic
disease and support overallhealth.
So now that you're armed withthe knowledge of how to find
your biological age and how tolower your biological age, how
do you make sure that it staysyounger than your chronological
age.
Well, here are some other thingsthat I call the real deal.
(25:40):
Number one eat like you mean it.
Nutrient-dense foods are yourbest friends.
Think colorful fruits andvegetables, lean proteins,
healthy fats.
They're like the cheerleadersfor your mitochondria, boosting
their performance and keepingthem spry.
You've got to stay off thatstandard American diet.
You've got to stay off theprocessed foods.
(26:01):
Eat like you mean it.
And number two move your body.
Exercise isn't just for lookinggood in a swimsuit.
It is essential for keepingthose mitochondria happy.
Aim for a mix of cardio,strength training and
flexibility work.
Who doesn't love a good danceparty?
Right, but you have to movethose cells.
They love the movement.
(26:22):
Next, I would say self-carerituals.
Yes, I do enjoy a good facialand sprinkle some neurotoxin
here and there, not for vanity,but because I love my skin.
You should come see Caitlin atMonarch Beauty and Spa.
She does my DMK facials and itis absolutely amazing.
She's amazing, but the realmagic happens with consistent
(26:44):
self-care routines that keepstress at bay and your energy
levels high.
Next, I would say sleep like ababy.
Prioritize your sleep, becausethat's when your body repairs
and rejuvenates itself.
Think of it as a nightly rebootfor your cellular software.
I think it was at one of myrecent events a few weeks ago.
Think of it as a nightly rebootfor your cellular software.
(27:04):
I think it was at one of myrecent events a few weeks ago.
Somebody in my family toldpeople on an event that I don't
sleep.
She really doesn't know me atall.
I have an aura ring that tellsme actually when to go to bed,
or I usually fall asleep on thecouch before my bedtime.
I do wake up early, but I valuemy sleep and I get plenty of it
.
Sometimes I think people assumeI don't sleep because I'm so
(27:25):
productive, but that might justhave to do with my stellar
mitochondrial health.
But my sheets don't lie.
I get seven to eight hoursevery single night.
And probably the biggest thingthat changed my life was less
stress.
Stress can age you faster thana bad relationship, so
incorporate mindfulnesspractices like meditation or
(27:47):
yoga.
I do daily affirmations youwant to keep your mind and body
young.
I also love the Calm app.
That helps me very well.
But anything you can do forstress reduction whether it is
changing your job or getting ridof some of those toxic people
in your life Anything that youcan do to reduce stress is worth
(28:08):
it.
Okay, so there you have it.
As I step into my 48th year, I'marmed with the knowledge of how
to lower biological age and thetools to keep it as youthful as
my spirit.
Who needs fillers when you havethe power of functional
medicine and healthy cells onyour side?
Let's raise a glass.
(28:29):
Maybe it's green juice, maybeit's my hydroxy tyrosol
cocktails from Alavada, butlet's raise that glass to a
vibrant, youthful life.
Thank you for being a part ofmy journey and I hope to also be
a part of yours.
This podcast is all aboutexploring the exciting world of
functional medicine and how wecan lower our biological age.
(28:53):
Yep, you heard that right, butI want to remind you that, while
I shared some fascinatinginsights and tips, I'm not
handing out a medical degreehere.
So whether you're tuning induring your morning commute or
sipping on your kale juice, oreven pretending to work at your
desk, remember that theinformation I provide is for
educational and entertainmentpurposes only.
(29:15):
It's like your favorite guiltypleasure TV show fun to watch,
but don't take it too seriously.
If you're thinking about makingany change to your health
routine or diving into the worldof supplements, diets or the
latest wellness trends, pleaseconsult with a qualified health
care provider first.
I don't want you blaming me ifyour new anti-aging smoothie
(29:35):
recipe doesn't live up to thehype, but remember everyone's
body is unique, just like ourtaste in music.
What works for one person maynot work for another, so let's
keep the conversation fun andinformative and always
prioritize your health with theguidance of a professional.
I would love to be yourprofessional.
If any of this sounded excitingto you and you would like to
(29:57):
learn more about finding yourbiological age or how to reverse
the clock, you can come see meat wwwharmonyhubhealthcom.
You can come to my Facebookpage called Harmony Hub Health.
You can also email me atmichelle with one L
M-I-C-H-E-L-E at Harmony HubHealth, or come see me in person
(30:17):
.
I'm at Monarch Beauty and Spahere in Manchester, maryland,
and I would love to get you onyour journey.
Welcome to Harmony Hub Health, where my mission is
to provide comprehensive,affordable, integrative care
that addresses the root cause ofhealth issues.
At the Hub, the focus is onindividual patient journeys.
I strive to optimize health,vitality and longevity,
fostering a community where eachperson can thrive in body, mind
and spirit.
(00:21):
So this week I am officiallyturning the big four eight and
let me tell you, the complimentsare pouring in.
You look so young.
(00:42):
I hear.
What's your secret?
They ask eyes wide withcuriosity.
Well, they seem to think I'msecretly moonlighting as a
plastic surgeon or, at the veryleast, a professional filler
enthusiast.
But spoiler alert, I am not.
I have never touched a syringeof filler to my body in my life.
(01:02):
My real fountain of youth, it'sall about those little
powerhouses and our cells, themitochondria.
Now, before you roll your eyesand think, oh great, here comes
another science lesson, let meassure you this is as
entertaining as it gets.
Mitochondria are like theenergy factories of our cells,
(01:23):
and when they're happy, we'rehappy.
Think of them as the partyplanners of our bodies.
They create the energy we needto thrive, and when they're
running smoothly, they can helpus look and feel younger.
Mitochondria are often referredto as the powerhouses of our
cells, but let's be real,they're more like the
over-caffeinated baristas atyour favorite coffee shop,
(01:45):
always buzzing and ready toserve up that energy.
So as we navigate the complexlandscape of aging, it is
essential to understand thefundamental roles that cells and
mitochondria play in youroverall health and longevity.
And then, don't worry, then Iwill get to telling you all the
secrets of my anti-aging.
(02:06):
So here's a detailed look athow cellular health and
mitochondrial function areintertwined with the aging
process, including the lifespanof cells and ways to promote
healthier aging.
You might be wondering what arethese cells that you keep
talking about?
I see it in the eyes of all ofmy consultations.
When I start talking aboutcells, it's kind of like what is
(02:30):
she talking about?
But cells are the basicbuilding blocks of all living
organisms.
They perform essentialfunctions, including energy
production, waste removal,replication.
The human body containstrillions of cells, each with a
specific role in maintaininghealth.
So the lifespan of a cellvaries significantly depending
(02:53):
on the type and the function.
So, for example, your skincells they only live about two
to three weeks.
Your red blood cells they livefor about 120 days.
And your neurons they can lasta lifetime, assuming that they
remain healthy.
So the ability of cells toreplicate and repair is crucial
for maintaining tissue health.
(03:14):
However, as cells age, theirability to divide and function
optimally declines, and this iswhat leads to the aging process.
Your cells make up your tissues.
Your tissues make up yourorgans, and how your organs work
is what makes your health andthese powerhouses.
They generate adenosinetriphosphate, also known as ATP.
(03:38):
This is the energy currency ofyour cell.
They also play important rolesin regulating metabolism of your
cell.
They also play important rolesin regulating metabolism
apoptosis, which is programmedcell death, and the production
of reactive oxygen species orROS.
So mitochondrial function tendsto decline with age.
It results in decreased ATPproduction and increased
(04:01):
oxidative stress.
This decline contributes toseveral age-related conditions,
including metabolic disorders,neurodegenerative diseases and
cardiovascular issues.
So how does healthy mitochondriaimpact aging?
First of all, it is that energyproduction.
Healthy mitochondriaefficiently produce that ATB,
(04:24):
providing the energy requiredfor cellular functions.
Adequate energy supportsphysical activity, cognitive
function and metabolic processes, all of which are crucial for
healthy aging.
Mitochondria are both a sourceand a target of oxidative stress
.
So healthy mitochondria helpmaintain a balance between that
(04:46):
ROS production and antioxidantdefenses.
When mitochondrial functiondeteriorates, it can lead to
increased oxidative damage toyour cells, which accelerates
the aging process.
Lead to increased oxidativedamage to your cells, which
accelerates the aging process.
Mitochondria play a role incellular signaling pathways that
regulate repair processes, sohealthy mitochondria enhance the
(05:07):
cell's ability to repairdamaged DNA and other cellular
components, promoting longevity.
Mitochondria are involved inthe regulation of that apoptosis
, which is essential forremoving damaged or
dysfunctional cells.
Properly functioningmitochondria ensure that this
process occurs efficiently,preventing the accumulation of
(05:31):
damaged cells that cancontribute to aging and disease.
Cells and mitochondria playpivotal roles in the aging
process.
The lifespan of cells varies,but their ability to function
optimally diminishes with age.
Healthy mitochondria areessential for energy production,
oxidative stress management,cellular repair and the
(05:53):
regulation of apoptosis.
These are all critical factorsin promoting healthy aging.
By adopting a lifestyle thatsupports mitochondrial and
cellular health, you can slowthe aging process and enhance
your overall vitality.
And finding out how young or howold you really are.
(06:13):
This is different than yourchronological age.
That's easily done by doingmath.
So my chronological age isabout to be 48.
But how do we find out ourbiological age?
Well, buckle up, because it isa bit of a ride.
There are several tests outthere that can reveal just how
youthful or not your cellsreally are.
(06:35):
But there's a lot of fun waysto uncover the mystery.
One way is you know my auraring.
My aura ring tells me mycardiovascular age is 3.5 years
younger than my chronologicalage.
A lot of that is based on HRVand how well it feels your heart
health is.
But what about my fullbiological age?
There are different tests thatyou can do to find your
(06:59):
biological age.
The number one way that mostpeople use are DNA methylation
tests.
This is where we get allscientific.
These tests analyze your DNA toshow how aged it looks.
Think of it like checking yoursocial media profile to see if
you've posted an embarrassingthrowback from high school.
(07:20):
My favorite test is TrueDiagnostics TrueAge DNA test.
You can do it from home.
So this was developed by TrueDiagnostic.
It's a company focused onfunctional medicine and
personalized health, and thetest estimates your biological
age based on the analysis ofspecific biomarkers related to
aging, inflammation and overallhealth.
(07:41):
And the test evaluates thesebiomarkers from your blood
sample to estimate yourbiological age, which can be
very different than yourchronological age.
A younger biological agesuggests better cellular health
and vitality.
This test can show alcoholconsumption risk, your average
telomere length, your pace ofaging, your immune cell
(08:06):
deconvolution.
It does show a lot ofinflammation markers in your
cells.
It gives you a mitotic clock.
It can show your physicalfitness age.
It can show the age of yourorgan systems.
It can show your smoking risk,your risk of type 2 diabetes and
even weight loss response.
For those of you that have ahard time losing weight, this
(08:31):
does a DNA approach to figuringout the best way that your body
would lose weight and after thetest you receive a detailed
report outlining your biologicalage, along with explanations of
each biomarker and itsimplications for your health.
The report also includespersonalized recommendations for
lifestyle changes to improveoverall well-being.
(08:51):
You can do this all from homeand it takes about three weeks
to get the results.
And I can order this for youfrom Rupa.
That test does include thetelomere length testing, but you
can also do the telomere lengthtesting by itself with other
companies.
Think of telomeres like theplastic tips on your shoelaces.
Can you picture that Once youwear that down, everything just
(09:15):
kind of unravels right and asimple blood test can measure
the length of those little capson your chromosomes.
So if you have short telomeres,it's not very good.
If you have long telomeres,then you are winning at the
biological age game.
You can also check bloodbiomarkers.
There's various blood teststhat can measure inflammation,
(09:37):
cholesterol, other markers ofhealth.
It's almost like getting areport card for your insides.
A high grade means you're acingthe anti-aging class.
I always add these to my labassessments at my consultations.
If you're doing metabolichealth programs, then there are
also fitness tests.
So who needs a gym membershipwhen you can measure your
biological age with some funphysical tests?
(09:59):
Whether it's how many push-upsyou can do or your flexibility
during a yoga session, yourfitness level can really
indicate how young you reallyare.
So there are a lot of greatfitness tests you can find just
online.
Now for the part you've beenwaiting for, and as we explore
the fascinating world ofbiological age, it is important
(10:20):
to understand how varioustherapies and interventions can
help maintain or even reduceyour biological age.
So now I'm about to spill mysecrets.
I'm going to tell you my topfive for what I have done for
myself, and if you've known mefor a while, you've seen the
transformation.
And if you're just meeting me,you may have no idea about my
(10:43):
journey.
So one thing I want to say upfront is nothing that you're
going to do is going to happenovernight.
This took me years to perfectand it took me years to get to
where I am, and I'm still on myjourney.
I'm not to a goal and I don'tknow if there ever is a goal,
it's just ongoing, making surethat you feel as healthy as you
(11:03):
can be.
But here are some secrets, somenew, some old and, like I said,
it is developing and changingover time.
But these are my secrets thatI'm going to tell you.
I guess the secret sauce likehow to keep your biological age
(11:24):
in check.
Okay, number one, my number onesecret right now and this is
new for me I'm trying to thinkof how long it's been.
Maybe the last just months,months and weeks.
It's been maybe the last justmonths, months and weeks, but
I'm going to put it as numberone because it probably has been
the most effective in theshortest amount of time for
(11:46):
everything I'm going to tell you.
But it may also be because Ihave perfected my foundation.
So when I do things like this,you really see the difference.
And my number one secret isnicotinamide adenine
dinucleotide, nad.
Nad is a coenzyme found inevery cell of the body and plays
(12:07):
a crucial role in energyproduction and cellular
metabolism.
It is essential for convertingfood into energy and it is
involved in several biologicalprocesses, including DNA repair
and the regulation of cellsignaling.
As we age, nad levels naturallydecline, leading to reduced
(12:28):
energy production in our cells.
Supplementing with NADprecursors like NMN or NR can
boost your NAD levels andenhance cellular energy and
potentially improve overallvitality.
But I'm talking boost your NADlevels and enhance cellular
energy and potentially improveoverall vitality.
But I'm talking about straightNAD.
It's vital for activatingsirtuins, that's a group of
proteins that play a key role incellular repair and longevity.
(12:51):
Higher levels of NAD cansupport DNA repair mechanisms,
which may combat age-relateddegeneration.
I recently started injecting NADseveral times a week.
I was doing it once a week justto try it out.
I did try it intravenously IVand it was amazing.
(13:12):
So I started using thesubcutaneous route.
You can also put it in yourmuscle, but I've been using it
to the selfish point that I hadnone left when someone asked for
it at my wellness happy hourthis past week, because I had
taken all of it myself and mynew shipment has not come in.
Yet I am ready to take a chairand sit at my mailbox because
(13:34):
this next shipment is due anyday and I cannot wait for my
next dose.
So that is NAD plus Amazing.
I had always heard about it.
I know that the infusions canbe very expensive and nobody
wants an IV all the time, so Idecided okay, I'm going to try
the injectable NAD and it hasbeen a game changer for how I
(13:56):
feel and my energy level.
Number two, my number two secretthis is something that is not
new.
This has been for the lastseveral years, and what I
started Harmony Hub Health forso I can help other people is
with bioidentical hormones.
So bioidentical hormones arehormones that are chemically
identical to those produced bythe human body.
(14:19):
They are often used in HRT orhormone replacement therapy to
restore hormonal balance, and,as we age, hormone levels such
as estrogen, testosterone andprogesterone fluctuate, which
can lead to various age-relatedsymptoms.
Restoring balance withbioidentical hormones can
improve your mood it sure didfor mine your energy, your
(14:41):
libido and overall well-being.
Proper hormonal balancesupports metabolic health, which
is crucial for maintaining ahealthy weight and preventing
age-related diseases, andhormones like estrogen and
testosterone are vital formaintaining bone density and
muscle mass, reducing the riskof osteoporosis and frailty as
we age.
Okay, that is my secret numbertwo.
(15:04):
So if you've never had ahormone assessment, then you're
curious.
You have to come and see me,because it has been a game
changer for not just me but forall of my patients.
Number three which I call it asecret, but it's not a secret
because I try to get everybodyon this but balanced minerals,
the importance of balancedminerals, and a strong immune
(15:25):
system.
These are minerals likemagnesium, zinc, selenium and
calcium.
They all play a crucial role invarious bodily functions,
including your immune response,your bone health and metabolic
processes.
Proper mineral balance supportsimmune health.
For example, zinc is essentialfor the development and function
(15:46):
of your immune cells.
Deficiencies can lead toweakened immunity, making you
more susceptible to infectionsand chronic disease.
Minerals such as magnesium haveanti-inflammatory properties
and they can help reduce chronicinflammation, a contributing
factor in many age-relateddiseases, including autoimmune
disorders.
(16:07):
If you know me, you know that Iwent down this I don't even know
what to call it path ofautoimmune destruction, where I
was told at different parts thatI had Hashimoto's.
I was told I had PCOS, I pickedup celiac disease.
I was picking up all of theselabels and given some band-aids
(16:30):
down the road and continued tofeel worse.
Then I realized that there issomething that has to be done
and when I figured out thesebroken pieces and how so much of
it can be solved just bybalancing minerals, I could have
saved years and procedures anda lot of things could have been
(16:55):
fixed had I known that I wasgoing to have to do it again,
that this even existed.
Okay, minerals are alsoinvolved in hormone production
and regulation and it supportsyour overall hormonal balance
and metabolic health.
So my favorite test is HTMA,the hair tissue mineral analysis
.
That is the best way to reallylook at how your mineral ratios
(17:18):
are, and Vicon Customs is mysupplement of choice for that.
I am obsessed and I try to giveit to anybody that will be
willing to take it.
Number four secret that I have,which kind of ties it all
together that I talk about sofrequently, is gut health.
My secret number four was thatI fixed my gut.
There is such a connectionbetween gut health and
(17:41):
biological age.
Good gut health is increasinglyrecognized as a vital aspect of
overall wellness directlyinfluencing biological age the
gut microbiome, or thecollection of trillions of
microorganisms residing in yourdigestive tract plays a crucial
role in various bodily functions, including digestion, immune
(18:02):
response and even your mentalhealth.
A healthy gut microbiome helpsto maintain a balanced immune
response and prevents chronicinflammation, which is a key
contributor to the aging processand to autoimmune diseases.
An imbalanced gut microbiome,known as dysbiosis, can lead to
increased intestinalpermeability, which is referred
(18:25):
to as leaky gut.
This condition allows toxinsand undigested food particles to
enter your bloodstream,triggering systemic inflammation
.
Chronic inflammationaccelerates aging by promoting
the development of age-relateddiseases, including
cardiovascular disease, diabetesand neurodegenerative disorders
.
By supporting gut healththrough balanced diet rich in
(18:47):
fiber, prebiotics, probiotics,you can reduce inflammation and
lower your biological age.
A well-functioning gut isessential for the effective
absorption of nutrients.
So beneficial gut bacteria helpbreak down and ferment dietary
fiber, producing short chainfatty acids like butyrate.
(19:08):
These short chain fatty acidsnot only provide energy for
colon cells, but also supportsmetabolic health.
So optimized nutrientabsorption ensures that your
body receives the vitamins,minerals and antioxidants
necessary for cellular repairand energy production.
I can go on and on about peoplethat tell me all of these
(19:31):
different supplements they'retaking, all of these high price
things that they've been talkedinto buying.
But if you don't have goodnutrient absorption, it really
doesn't matter what you'retaking, and then again, that's
why I find some people don'ttake anything at all, because
they've heard that they wouldnot have good absorption.
So you have to have someonetrained, you have to have
(19:52):
someone that knows what they'retalking about to help you fix
your gut health.
You know, this supportsmitochondrial function, which is
important for maintainingyouthful energy levels and
reducing biological age.
About 70% of your immune systemresides in your gut, so a
healthy microbiome helpsregulate immune function and
(20:13):
protects against pathogens,reducing the risk of infections
and autoimmune diseases.
A strong immune system can helpprevent chronic diseases that
are associated with aging, andby fostering a healthy gut, you
can improve your immune response, thereby lowering your
biological age by reducing theincidence of age-related
(20:34):
illnesses.
And your gut microbiome isinvolved in the metabolism of
hormones, including estrogen,insulin and cortisol.
Metabolism of hormones,including estrogen, insulin and
cortisol, and an imbalance ingut bacteria can disrupt
hormonal regulation, leading toissues such as insulin
resistance and hormonalfluctuations.
Balanced hormones are crucialfor maintaining energy levels,
(20:56):
mood and overall health, so bysupporting your gut health, you
can promote hormonal balance.
By supporting your gut health,you can promote hormonal balance
, which plays a significant rolein how we experience aging and
help lower your biological age.
Another big factor is how yourmental health is affected.
The gut-brain axis refers tothe bidirectional communication
(21:18):
between the gut and the brain.
Gut health affects theproduction of neurotransmitters
such as serotonin, whichinfluences mood and cognitive
function.
Mental health is closely tiedto physical health.
A healthy gut can improve mood,it can reduce anxiety, it can
enhance cognitive function, allof which contribute to a more
youthful state of being.
(21:38):
Chronic stress and cognitivedecline are associated with
aging, so maintaining a healthygut can help mitigate these
effects.
Good gut health is acornerstone of overall wellness
and plays a significant role ininfluencing biological age.
By reducing inflammation,enhancing nutrient absorption,
supporting immune function,balancing hormones and promoting
(22:00):
mental health, a healthy gutcan help you feel and look
younger.
Prioritizing gut health throughlifestyle and dietary choices
is a powerful strategy in yourjourney to lower your biological
age and promote longevity.
Next we'll move on to secretnumber five, which I don't use
enough, but it's because I'vebeen sharing it with my clients
(22:26):
at Monarch Beauty and Spa and Ikeep it there when I really want
to keep it at home all the time.
That is PEMF therapy.
Pemf, also known as PulsedElectromagnetic Field Therapy.
It uses low frequencyelectromagnetic fields to
stimulate cellular repair andenhance overall health.
The mat I have in the office isa higher dose PEMF mat and it
(22:47):
sends electromagnetic wavesthrough your body to help
promote your body's own recoveryprocess.
It's not like electromagneticwaves found in an x-ray machine
and microwaves, but PEMF wavesare delivered in small bursts at
low frequency and it mimics thesame kind of electromagnetic
waves you'd find in nature.
So the longer you use it, bothover time and during your
(23:08):
session, the more you can feelthe long-term benefits.
The PEMF technology used in themat is based on optimized
frequency, intensity and wavetype of synergy with the other
therapies which are part of themat design.
So it's far infrared therapy,negative ion therapy and crystal
therapy which is why I chosethis mat.
(23:29):
The infrared therapy reallypenetrates deep and goes into
the body to promote healing.
It increases circulation andquiets inflammation.
Their infrared devices are lowEMF and encourage whole body
relaxation.
Pemp therapy promotes betterblood circulation and
(23:49):
oxygenation, which can enhancecellular repair processes.
Improved energy at the cellularlevel can help combat the
effects of aging and bypromoting relaxation and
reducing stress, pemf therapycan support hormonal balance and
immune function, contributingto a healthier biological age.
Regular use of a PEMF mat canalleviate pain and improve
(24:12):
mobility, which is reallyimportant for maintaining an
active lifestyle as we age.
All right, so those are my topfive secrets of how I feel like
I have maintained healthymitochondria.
I would say there's a secretnumber six, but I haven't used
it myself, but I do use it on mypatients, and that would be
peptide therapy.
(24:32):
Peptide therapy involves theuse of specific peptides.
These are short chains of aminoacids to stimulate various
biological processes in the body.
I know that I did a podcastbefore about the lock and key
and that's what makes peptidesso amazing.
But certain peptides likeBPC-157 and TB-500, they promote
(24:57):
tissue repair and regeneration,which enhances recovery from
injuries and slows the agingprocess.
Peptides can also stimulate thepituitary gland to produce more
growth hormone, which is reallycrucial for muscle growth, fat
metabolism and overall vitality.
And a lot of the peptidesenhance immune function and
(25:19):
reduce inflammation, so thathelps protect against chronic
disease and support overallhealth.
So now that you're armed withthe knowledge of how to find
your biological age and how tolower your biological age, how
do you make sure that it staysyounger than your chronological
age.
Well, here are some other thingsthat I call the real deal.
(25:40):
Number one eat like you mean it.
Nutrient-dense foods are yourbest friends.
Think colorful fruits andvegetables, lean proteins,
healthy fats.
They're like the cheerleadersfor your mitochondria, boosting
their performance and keepingthem spry.
You've got to stay off thatstandard American diet.
You've got to stay off theprocessed foods.
(26:01):
Eat like you mean it.
And number two move your body.
Exercise isn't just for lookinggood in a swimsuit.
It is essential for keepingthose mitochondria happy.
Aim for a mix of cardio,strength training and
flexibility work.
Who doesn't love a good danceparty?
Right, but you have to movethose cells.
They love the movement.
(26:22):
Next, I would say self-carerituals.
Yes, I do enjoy a good facialand sprinkle some neurotoxin
here and there, not for vanity,but because I love my skin.
You should come see Caitlin atMonarch Beauty and Spa.
She does my DMK facials and itis absolutely amazing.
She's amazing, but the realmagic happens with consistent
(26:44):
self-care routines that keepstress at bay and your energy
levels high.
Next, I would say sleep like ababy.
Prioritize your sleep, becausethat's when your body repairs
and rejuvenates itself.
Think of it as a nightly rebootfor your cellular software.
I think it was at one of myrecent events a few weeks ago.
Think of it as a nightly rebootfor your cellular software.
(27:04):
I think it was at one of myrecent events a few weeks ago.
Somebody in my family toldpeople on an event that I don't
sleep.
She really doesn't know me atall.
I have an aura ring that tellsme actually when to go to bed,
or I usually fall asleep on thecouch before my bedtime.
I do wake up early, but I valuemy sleep and I get plenty of it
.
Sometimes I think people assumeI don't sleep because I'm so
(27:25):
productive, but that might justhave to do with my stellar
mitochondrial health.
But my sheets don't lie.
I get seven to eight hoursevery single night.
And probably the biggest thingthat changed my life was less
stress.
Stress can age you faster thana bad relationship, so
incorporate mindfulnesspractices like meditation or
(27:47):
yoga.
I do daily affirmations youwant to keep your mind and body
young.
I also love the Calm app.
That helps me very well.
But anything you can do forstress reduction whether it is
changing your job or getting ridof some of those toxic people
in your life Anything that youcan do to reduce stress is worth
(28:08):
it.
Okay, so there you have it.
As I step into my 48th year, I'marmed with the knowledge of how
to lower biological age and thetools to keep it as youthful as
my spirit.
Who needs fillers when you havethe power of functional
medicine and healthy cells onyour side?
Let's raise a glass.
(28:29):
Maybe it's green juice, maybeit's my hydroxy tyrosol
cocktails from Alavada, butlet's raise that glass to a
vibrant, youthful life.
Thank you for being a part ofmy journey and I hope to also be
a part of yours.
This podcast is all aboutexploring the exciting world of
functional medicine and how wecan lower our biological age.
(28:53):
Yep, you heard that right, butI want to remind you that, while
I shared some fascinatinginsights and tips, I'm not
handing out a medical degreehere.
So whether you're tuning induring your morning commute or
sipping on your kale juice, oreven pretending to work at your
desk, remember that theinformation I provide is for
educational and entertainmentpurposes only.
(29:15):
It's like your favorite guiltypleasure TV show fun to watch,
but don't take it too seriously.
If you're thinking about makingany change to your health
routine or diving into the worldof supplements, diets or the
latest wellness trends, pleaseconsult with a qualified health
care provider first.
I don't want you blaming me ifyour new anti-aging smoothie
(29:35):
recipe doesn't live up to thehype, but remember everyone's
body is unique, just like ourtaste in music.
What works for one person maynot work for another, so let's
keep the conversation fun andinformative and always
prioritize your health with theguidance of a professional.
I would love to be yourprofessional.
If any of this sounded excitingto you and you would like to
(29:57):
learn more about finding yourbiological age or how to reverse
the clock, you can come see meat wwwharmonyhubhealthcom.
You can come to my Facebookpage called Harmony Hub Health.
You can also email me atmichelle with one L
M-I-C-H-E-L-E at Harmony HubHealth, or come see me in person
(30:17):
.
I'm at Monarch Beauty and Spahere in Manchester, maryland,
and I would love to get you onyour journey.
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