October 14, 2025 • 19 mins
The internet is loud about longevity—cryotherapy, peptides, young-blood transfusions, and glossy gadgets promising more years with fewer wrinkles. We take a quieter, sharper route: the five fundamentals with the strongest evidence for living longer and feeling better now. No pricey routines. No silver bullets. Just clear steps you can act on today.
We start with food and fasting, laying out how whole foods, fiber, protein, and omega-3s support metabolic health and how simple overnight fasts can nudge insulin sensitivity and cellular cleanup without wrecking your routine. From there, we map a realistic movement plan that pairs cardio for heart and brain benefits with resistance training to defend the most precious tissue in aging—skeletal muscle. You’ll get benchmarks to hit, flexible ways to structure the week, and practical examples that fit real life.
Then we protect the engine with sleep: seven to nine hours, consistent timing, and smart wind-downs that improve mood, immunity, and recovery. We dig into stress as a biological accelerant and share fast, repeatable tools—breathwork, meditation, prayer, gratitude—that measurably shift your resilience. Finally, we put relationships and purpose at the center, drawing on long-term studies showing that connection and meaning outperform wealth and status as predictors of healthspan. Along the way, we separate science from hype on supplements, cold exposure, hyperbaric sessions, and other trending biohacks—what may help, what’s unproven, and where to focus your time.
Walk away with a grounded playbook: eat whole foods, move daily, sleep well, lower stress, and stay connected to people and purpose. If this resonates, subscribe, leave a quick review, and share it with someone who wants to feel younger, stronger, and healthier. What’s the one habit you’ll start today?
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
SPEAKER_00 (00:23):
Welcome back to Living a Full Life podcast.
I'm Dr.
Enrico Dolcecori.
And today we're diving into oneof the hottest topics online
right now (00:32):
longevity hacks.
From biohacking gadgets toexotic supplements, everyone
seems to be searching for thefountain of youth.
But what's actually backed byscience?
And what's just expensive hype?
And most importantly, what canyou start doing today to live
not just longer, but healthier?
(00:53):
That's exactly what Living aFull Life Podcast is all about.
How do we maintain the healththat was given to us for as long
as possible?
It's called maintenance andpreventative health care.
And that's really the hackthat's been around for thousands
of years.
How do we maintain that?
Otherwise, everything else isreally just hype.
(01:14):
But let's dive into whatlongevity trending is all about.
And maybe you've seen it acrosssocial media, maybe you've seen
the biohacking stuff, maybe youhave questions.
There's been a high rise insocial media conversations about
anti-aging, biohacking, andwellness optimization.
And well, every time I scoff androll my eyes as I scroll by, I
(01:35):
thought maybe, hey, maybe thiswould be a great podcast for our
listeners to hear out.
Billionaires are pouringbillions of dollars into
anti-aging research.
You've seen some of them onsocial media, and they're
actually doing it behind thescenes.
They have been for a long time.
The good news, there are provenstrategies for living longer
with better quality of life.
(01:57):
And most do not cost a fortune,which is great news for all of
us.
And you know me, evidence-basedbacked literature that I want to
go over is five points here thathave been proven over and over
and over again through theliterature for dozens of years,
that these are the longevityhacks.
(02:17):
You know, I hate the word hacks.
There is no hacks.
These are the truths behindlongevity and all the blue zones
that we talked about in a couplepodcasts and all of the
longevity podcasts I've talkedabout, and even had special
guests on the podcast aboutlongevity and anti-aging.
This stuff is all about the topresearch-based stuff that you
(02:38):
need to know and implement inorder to increase your chances
of living a long and healthylife.
That's all it's all about.
I think health is more importantthan longevity.
Living a healthy life is thenyou can do anything you want.
That's what health is.
Health is a miraculous gift thatto have, to be able to do all
the things that you want.
We take it for granted everysingle day, chasing all the
(03:00):
other things in our life.
But we wake up relativelyhealthy each day, minimal pain,
maybe no pain at all, being ableto do everything you want to.
You can pick up a basketball andstart playing with your kids if
you wanted to.
That's a blessing.
That's a gift.
And we take it for granted allthe time.
But if we want to preserve this,this is the podcast for you.
Number one, number one on thelist for sure: nutrition and
(03:21):
fasting.
Diet's rich in whole foods,whole foods, plants, lean
proteins, and omega-3s lower therisk of chronic disease.
So maintaining health is alsocalled preventative health.
We want to prevent any type ofchronic illness to maintain our
health.
That's what it's all about.
So we have to thinkpreventatively and
maintenance-wise, what we needto do.
(03:43):
So eating a diet rich in wholefoods helps prevent many, many
chronic illnesses.
Fasting has great literaturebehind it.
It makes sense.
If you think of think of apaleolithic type of uh evolution
that we've had, um, I tookanthropology and and and
sciences and all that.
I minored in anthropology.
So as we go through that lineageof time over the last 10,000
(04:06):
years and how we've evolved,we've evolved overeating, uh,
not overeating.
We've evolved over time eatingfrom the earth, animals and
plants.
And if you think about it, you'dhad to wait for harvest
sometimes, you'd had to wait forgame to go out and hunt
sometimes, maybe days.
So having the three meals a day,breakfast, lunch, and dinner,
that's a luxury that we'vedeveloped over time.
(04:28):
But that wasn't how we weredeveloped.
And in growing ingrained in ourDNA, we may have gone time
without food.
We might have gone 16 hours, 24hours, 48 hours, 72 hours
without food.
We may have grazed on something,maybe found a berry patch or
something and eaten some of thator some plants or some roots.
But to find the next game or thenext fig tree populated with
(04:52):
tons of figs that we could eator apples or whatever it may be,
um, that took time to find.
So fasting is ingrained in ourDNA as humans, that intermittent
fasting and time-restrictedeating improves insulin
sensitivity and cellular repair.
It creates a stage of autophagy,which means automatic eating of
(05:14):
the body.
So your body breaks downlackluster cells, weak cells,
and replenishes them withhealthy cells.
So it has a regenerative effect,it has a cleansing effect, it
has a lot of gut effects aswell.
And for us, what we want to tryis maybe start with a 12-hour
fast.
Maybe finish dinner at 6:30 p.m.
(05:34):
and then don't eat breakfastuntil 6 or 7 a.m.
the next day.
So the overnight fast, the 12 to14 hour fast, is the easiest way
to start teaching your body,hey, let's let's watch the clock
on when we eat and start onthere.
Then you can try 16-hour fast,18-hour fast where you skip
breakfast.
And you can try these for two orthree days in a row.
(05:54):
It doesn't have to be continuousforever.
And see how you feel.
When you give your gut a chanceto repair, it's amazing the
effects that can happen fromthat.
But longevity studies have shownthat intermittent fasting or
breaking from eatingcontinuously actually improves
our lifespan because you slowdown peristolysis, you slow or
you give your gut a break fromdigestion.
That makes sense.
(06:15):
Think of it as like a machine ina factory, constantly producing
like a coal factory or an energyfactory, constantly producing
energy.
It's breaking down the coal,it's burning it, it's producing
energy for us.
Nuclear power, hydro, coal.
I'm just giving you an example.
Coal, we burn it down.
It's constantly being fed.
Coal is constantly going intothe machines, constantly being
(06:36):
burnt for energy, and your gut'sdoing that for you all the time,
breaking down the food you eatand giving you energy, breaking
down the food you eat and givingyou energy.
What if we could turn off theboilers for a little bit and be
like, hey, machines, here's abreak.
That gives them a chance to cooldown, heal up, and then get
turned back on and produce moreenergy the next time you eat.
So think about that in that wayand how beneficial that can be.
(06:57):
Imagine running your engine onyour car constantly all the
time, and you never parked it inthe garage.
That engine will break down, themileage will add up quite
quickly, the car will break downquite quickly, and instead of
lasting you 20 years, theFerrari may break down in 10.
And you wonder why longevityisn't there.
It makes sense if you think ofit simplistically.
Number two on the list, andthese are ranks from the number
(07:17):
one to number five, allimportant, but we got to start
with nutrition.
Number two is exercise andmovement.
All blue zones showed constantmovement in their in their
population.
Regular exercise reduces therisk of heart disease, diabetes,
dementia, and certain cancers,almost many cancers, to be
honest with you.
Uh, both strength training andcardio are critical for
(07:39):
longevity.
So when we think of strengthtraining and cardio, think of it
again paleolithically.
Think about it on the farm,moving machines, moving heavy
stuff, moving bales of hay,moving um digging trenches,
digging uh crops, uh plantingseeds, pulling roots, moving
tree stumps.
Um, think about that.
Like that's our resistancetraining.
(07:59):
And it's the constant walkingacross the fields, back and
forth, doing things.
It was constant walking.
That was cardio and that wasresistance training, pulling and
pushing.
Now we have gyms and we kind ofpush shit quite a lot at the
gyms.
We get on the cardio machinesfor an hour, we do these
ridiculous uh assault bikestuff, we do ellipticals, we do
uh incline treadmills, which isaggressive, and then on our
(08:22):
joints, and then we do likeheavy weights.
We're lifting like theseperfectly round barbells.
Where is that in nature?
Where is there a barbell innature or a straight metal pipe
in nature?
They're usually branches thatare bent and roots that are hard
to get out of the ground.
Those are not functionalexercises, but the constant
resistance exercise and theconstant cardio exercise can
(08:45):
help us with overall exercise.
So I'm not knocking it, I'm justtelling you, we don't have to go
for the bench press record orlifting super heavy weights.
We just need some resistance onthat weight, and repetition is
fantastic for lean muscle massdevelopment and maintenance as
we get older.
And the cardio is great forcardiovascular health.
So both together, wonderfulexercise combination.
(09:06):
You can rotate those four days aweek.
You do two strength training,two cardio days, and that's a
great week and go for dailywalks.
Um, aim for 150 minutes ofmoderate activity and two
strength sessions weekly.
Break those down in any way youwant.
You can do two 45-minute umworkouts, you can do uh two
(09:28):
60-minute workouts, you can dothree 45-minute workouts, any
way you want.
But it's actually thataccumulation of time of
resistance, of doing 150 minutesof resistance a week that shows
in the literature to be thetipping point of uh benefit, the
benefit versus risk.
The benefits start after 150minutes.
Anything less than that hadlower benefit, but still had
(09:51):
benefits than doing nothing,than being sanitary.
So that's great for exercise.
Number three, sleepoptimization.
Sleep is the only chance we haveto repair.
So poor sleep is linked to ashorter lifespan, obesity, mood
disorders, and poor immunity.
People get chronically sickbecause from colds and flus
because of poor sleep over time.
Sleep is when your braindetoxes, your memory
(10:14):
consolidates, and your hormonesregulate.
So really important to get sevento nine hours per night.
Keep a consistent sleepslashwake schedule and avoid screens
one hour before bed in order toset yourself up properly for
bedtime and sleep.
Number four, stress reductionand mental health.
(10:34):
And it directly impacts ourmental health.
So the science shows thatchronic stress accelerates aging
by shortening shortening thetelomeres.
These are the protective caps onour DNA.
And what it does is shortensthem, which shortens their
lifespan.
So we turn over cells a littlebit quicker.
And we can only produce so manycells in our lifetime.
(10:55):
So the longer we can keep cells,the longer we can keep
regeneration processes, thelonger our lifespan.
That's one theory out there.
It's been in the DNA study sincethe 1960s on telomeres and what
their effect is.
And they found a correlationthat with shorter telomeres,
people lived less longer, andpeople with longer telomeres
lived longer.
(11:16):
That was in the blue zonestudies as well, and some other
villages studies across theworld as well.
So telomeres are interesting,but that happens.
We shorten our telomeres becauseof stress, chronic stress,
physical, mental, emotional, andmental stress will shorten those
telomeres.
So practices like mindfulness,prayer, meditation, breathing
(11:36):
exercise, and gratitude improveresilience in ourselves.
It's been shown.
Spiritual, spiritual studieshave shown that prayer can be a
healing effect.
And then when they looked at it,they saw white blood cell and
immune function increase.
They saw actual markers in theblood increase through prayer
and meditative states, where wego in with gratitude or
(11:58):
gratefulness or thankfulness.
And what that does is actuallychanges our not our DNA itself,
but changes the way the DNAworks.
And our telomeres actually goup, uh stay within a constant
length.
And they even showed telomerestudies in there as well.
There's some Japanese studiesthat are fascinating on that.
So your action step for this isto start with five to ten
(12:19):
minutes of daily breathing orgratitude journaling, or even
just the meditative state or aprayer state every day,
starting, it could be just anattitude of gratitude, right?
We call it five minutes of justhaving an attitude of gratitude.
Seen those cool videos of likethe five-year-old girl standing
in front of the mirror.
I am strong, I am smart, I amcapable.
And they have theiraffirmations, and it's a
(12:40):
beautiful way to start the daythat gets you all pumped up.
Number five, relationships andpurpose.
Maybe the most important thing,having a purpose is the meaning
of life.
But number five on this listfrom evidence-based research,
but still very important.
The science shows from Harvardstudies of adult development,
(13:01):
the longest study of unhappinessthat was ever done found that
social connections and having asense of purpose are stronger
predictors of longevity thanwealth or fame.
Not surprising, but veryinteresting that the social
connections, that the meaningfulsocial connections through our
life gave us a purpose to stayalive.
(13:24):
It makes sense.
It totally makes sense.
If they if you're people needyou, you need to be around.
If people don't need you, well,that's pretty miserable, isn't
it?
Doesn't make it makes a lot ofsense.
So that's why parents areusually a little bit happier
long term.
Depends what stage in parentingyou're in you're in right now.
If you got teenagers, you'reprobably in the valley of your
happiness right now.
(13:44):
But if you got empty nesters oryou got toddlers, you're
probably in that peak ofhappiness, knowing that you've
raised healthy kids and they'reout on their own conquering the
college or their world or theircareers, or you got toddlers
that are just bringing a smileon your face each and every day.
Family, the internet, the interinterconnected family makes a
huge difference.
But what about our other socialconnections like friends and
(14:07):
groups and friendships?
Those are the ones getting up.
When you look at blue zones likethe Sardinia in Italy, the
villages in Japan, um uh CostaRica, and and the parts of the
blue zones, all these people haddaily habit, habitual rituals,
like daily events where theywent and just sat down, had a
(14:28):
coffee with the same group offriends.
Usually old men would sit downwith other old men friends.
They've been friends for like 60years, sit down, have a cup of
coffee, and chat for 45 minutes,maybe it was an hour and a half,
who knows?
And they would do that.
And other people have connectivegroups or things that they
looked forward to.
Even the California group uhwould look for look forward to
bingo nights, bowling nights,all those kinds of things that
(14:49):
brought them together asfriends.
So relationships and purposemake a huge step on longevity as
well.
And we need to understand thatas well.
Very cool stuff there.
So, what's hype with socialmedia?
And that's what I wanted totackle today.
Those are the five things youneed to walk away with on this
podcast.
But the hype that you're seeingwith the billionaires and social
(15:10):
media and all these hacks isthat expensive supplements with
little proven effect, like NMN,NAD plus boosters, exotic
peptides, they're promising butnot conclusive.
We don't have the researchshowing any longevity
improvements at all on any ofthe things that I talked about:
immune function, uh telomereproductivity, telomere lifespan.
(15:33):
None of the stuff is adding upto show any effects on the
things that we know up to thispoint are longevity factors.
So save your money on a lot ofthis false fame stuff that's
going out there.
Extreme biohacks.
Well, cryotherapy was fun for awhile, wasn't it?
Well, that's going out thewindow.
I just heard a guy at the gym.
He's like, I'm opening up mylittle health and wellness uh
(15:55):
location spa.
I'm like, right now, what do youwhat are you doing?
It's like cryotherapy.
And in my head, I'm like, well,you're going bankrupt.
Um, because people are goingaway from this stuff.
I mean, it was a fad freezingyour body for five minutes.
Minimal effects, not affectingtelomere health, helping brown
fat and and cellular uhprocesses, there is effects to
(16:16):
it that are good.
They're little things you canadd.
If you work out, you eat well,you do all the right things, and
you're covering, you know, 90%of the bases.
Doing a cold plunge on top ofthat may give you that extra
edge, get you to push an extra10 pounds on the bench press,
maybe maybe help you likerecover better, more of an
athletic thing.
But as far as longevity, not yetthere.
(16:38):
It's not proven.
Um, cryotherapy chambers,hyperbaric oxygen, blood
transfusions from young donors.
All of this stuff is out thereon the internet right now.
Hyperbaric, getting that oxygenhelps the body heal faster.
Um, wound therapy and um evenbrain activity, getting more
(16:58):
oxygen in the body is great.
Even cancer patients getting ina hyperbaric chamber and pumping
more and oxygen deeper into thecells um has shown being being a
great cancer fighter, a greatbrain activator, and wound
healing.
I know that for a fact.
So I'm not knocking thesethings, but when we talk about
longevity, should you be sittingin a hyperbaric chamber one hour
(17:19):
every day?
I don't know.
Would you would can you use yourlife for an hour doing something
else uh and enjoying your life?
Probably.
Blood transfusions from youngdonors.
I mean, this has been happeningfor hundreds of years.
Some gruesome stories from humanhistory around the world about
how young they're taking thisblood and putting it into or
drinking it.
Um, now it's transfusion.
(17:39):
But again, there's a billionairethat was doing transfusions with
his uh 16-year-old son and uhdocumenting uh blood work and
stuff, interesting stuff, butagain, marginal improvements on
that.
Technology is exciting too, butthe fundamentals still matter
most, and it's the five things Itold you there right there.
So be curious, uh, listen to allthe cool stuff coming up with AI
(18:04):
and tech devices and all thisstuff.
Keep an open ear.
But the basics that I told youabout have been proven up to
today to be the most importantthings for not only just living
longer, but having a healthylife.
I mean, just maintaining thehealth that you have.
So they're basics that youshould be doing every day, not
only to just live longer, but toenjoy today, enjoy the present.
(18:27):
And that's that's the cool stuffabout that.
To live longer, don't chase thelatest gimmicks.
Instead, master the basics.
Eat whole foods, move daily,sleep well, reduce stress, and
stay connected to people andpurpose.
Those are the true longevityhacks that are proven, powerful,
(18:48):
and within your control.
So that's what I want you towalk away with this week.
Stay healthy, stay well.
Thanks for joining me on Livinga Full Life Podcast.
If you found this episodehelpful, share it with a friend
who's looking to feel younger,stronger, and healthier.
And remember, longevity isn'tabout living forever, it's about
living fully every day you'regiven.
Welcome back to Living a Full Life podcast.
I'm Dr.
Enrico Dolcecori.
And today we're diving into oneof the hottest topics online
right now (00:32):
longevity hacks.
From biohacking gadgets toexotic supplements, everyone
seems to be searching for thefountain of youth.
But what's actually backed byscience?
And what's just expensive hype?
And most importantly, what canyou start doing today to live
not just longer, but healthier?
(00:53):
That's exactly what Living aFull Life Podcast is all about.
How do we maintain the healththat was given to us for as long
as possible?
It's called maintenance andpreventative health care.
And that's really the hackthat's been around for thousands
of years.
How do we maintain that?
Otherwise, everything else isreally just hype.
(01:14):
But let's dive into whatlongevity trending is all about.
And maybe you've seen it acrosssocial media, maybe you've seen
the biohacking stuff, maybe youhave questions.
There's been a high rise insocial media conversations about
anti-aging, biohacking, andwellness optimization.
And well, every time I scoff androll my eyes as I scroll by, I
(01:35):
thought maybe, hey, maybe thiswould be a great podcast for our
listeners to hear out.
Billionaires are pouringbillions of dollars into
anti-aging research.
You've seen some of them onsocial media, and they're
actually doing it behind thescenes.
They have been for a long time.
The good news, there are provenstrategies for living longer
with better quality of life.
(01:57):
And most do not cost a fortune,which is great news for all of
us.
And you know me, evidence-basedbacked literature that I want to
go over is five points here thathave been proven over and over
and over again through theliterature for dozens of years,
that these are the longevityhacks.
(02:17):
You know, I hate the word hacks.
There is no hacks.
These are the truths behindlongevity and all the blue zones
that we talked about in a couplepodcasts and all of the
longevity podcasts I've talkedabout, and even had special
guests on the podcast aboutlongevity and anti-aging.
This stuff is all about the topresearch-based stuff that you
(02:38):
need to know and implement inorder to increase your chances
of living a long and healthylife.
That's all it's all about.
I think health is more importantthan longevity.
Living a healthy life is thenyou can do anything you want.
That's what health is.
Health is a miraculous gift thatto have, to be able to do all
the things that you want.
We take it for granted everysingle day, chasing all the
(03:00):
other things in our life.
But we wake up relativelyhealthy each day, minimal pain,
maybe no pain at all, being ableto do everything you want to.
You can pick up a basketball andstart playing with your kids if
you wanted to.
That's a blessing.
That's a gift.
And we take it for granted allthe time.
But if we want to preserve this,this is the podcast for you.
Number one, number one on thelist for sure: nutrition and
(03:21):
fasting.
Diet's rich in whole foods,whole foods, plants, lean
proteins, and omega-3s lower therisk of chronic disease.
So maintaining health is alsocalled preventative health.
We want to prevent any type ofchronic illness to maintain our
health.
That's what it's all about.
So we have to thinkpreventatively and
maintenance-wise, what we needto do.
(03:43):
So eating a diet rich in wholefoods helps prevent many, many
chronic illnesses.
Fasting has great literaturebehind it.
It makes sense.
If you think of think of apaleolithic type of uh evolution
that we've had, um, I tookanthropology and and and
sciences and all that.
I minored in anthropology.
So as we go through that lineageof time over the last 10,000
(04:06):
years and how we've evolved,we've evolved overeating, uh,
not overeating.
We've evolved over time eatingfrom the earth, animals and
plants.
And if you think about it, you'dhad to wait for harvest
sometimes, you'd had to wait forgame to go out and hunt
sometimes, maybe days.
So having the three meals a day,breakfast, lunch, and dinner,
that's a luxury that we'vedeveloped over time.
(04:28):
But that wasn't how we weredeveloped.
And in growing ingrained in ourDNA, we may have gone time
without food.
We might have gone 16 hours, 24hours, 48 hours, 72 hours
without food.
We may have grazed on something,maybe found a berry patch or
something and eaten some of thator some plants or some roots.
But to find the next game or thenext fig tree populated with
(04:52):
tons of figs that we could eator apples or whatever it may be,
um, that took time to find.
So fasting is ingrained in ourDNA as humans, that intermittent
fasting and time-restrictedeating improves insulin
sensitivity and cellular repair.
It creates a stage of autophagy,which means automatic eating of
(05:14):
the body.
So your body breaks downlackluster cells, weak cells,
and replenishes them withhealthy cells.
So it has a regenerative effect,it has a cleansing effect, it
has a lot of gut effects aswell.
And for us, what we want to tryis maybe start with a 12-hour
fast.
Maybe finish dinner at 6:30 p.m.
(05:34):
and then don't eat breakfastuntil 6 or 7 a.m.
the next day.
So the overnight fast, the 12 to14 hour fast, is the easiest way
to start teaching your body,hey, let's let's watch the clock
on when we eat and start onthere.
Then you can try 16-hour fast,18-hour fast where you skip
breakfast.
And you can try these for two orthree days in a row.
(05:54):
It doesn't have to be continuousforever.
And see how you feel.
When you give your gut a chanceto repair, it's amazing the
effects that can happen fromthat.
But longevity studies have shownthat intermittent fasting or
breaking from eatingcontinuously actually improves
our lifespan because you slowdown peristolysis, you slow or
you give your gut a break fromdigestion.
That makes sense.
(06:15):
Think of it as like a machine ina factory, constantly producing
like a coal factory or an energyfactory, constantly producing
energy.
It's breaking down the coal,it's burning it, it's producing
energy for us.
Nuclear power, hydro, coal.
I'm just giving you an example.
Coal, we burn it down.
It's constantly being fed.
Coal is constantly going intothe machines, constantly being
(06:36):
burnt for energy, and your gut'sdoing that for you all the time,
breaking down the food you eatand giving you energy, breaking
down the food you eat and givingyou energy.
What if we could turn off theboilers for a little bit and be
like, hey, machines, here's abreak.
That gives them a chance to cooldown, heal up, and then get
turned back on and produce moreenergy the next time you eat.
So think about that in that wayand how beneficial that can be.
(06:57):
Imagine running your engine onyour car constantly all the
time, and you never parked it inthe garage.
That engine will break down, themileage will add up quite
quickly, the car will break downquite quickly, and instead of
lasting you 20 years, theFerrari may break down in 10.
And you wonder why longevityisn't there.
It makes sense if you think ofit simplistically.
Number two on the list, andthese are ranks from the number
(07:17):
one to number five, allimportant, but we got to start
with nutrition.
Number two is exercise andmovement.
All blue zones showed constantmovement in their in their
population.
Regular exercise reduces therisk of heart disease, diabetes,
dementia, and certain cancers,almost many cancers, to be
honest with you.
Uh, both strength training andcardio are critical for
(07:39):
longevity.
So when we think of strengthtraining and cardio, think of it
again paleolithically.
Think about it on the farm,moving machines, moving heavy
stuff, moving bales of hay,moving um digging trenches,
digging uh crops, uh plantingseeds, pulling roots, moving
tree stumps.
Um, think about that.
Like that's our resistancetraining.
(07:59):
And it's the constant walkingacross the fields, back and
forth, doing things.
It was constant walking.
That was cardio and that wasresistance training, pulling and
pushing.
Now we have gyms and we kind ofpush shit quite a lot at the
gyms.
We get on the cardio machinesfor an hour, we do these
ridiculous uh assault bikestuff, we do ellipticals, we do
uh incline treadmills, which isaggressive, and then on our
(08:22):
joints, and then we do likeheavy weights.
We're lifting like theseperfectly round barbells.
Where is that in nature?
Where is there a barbell innature or a straight metal pipe
in nature?
They're usually branches thatare bent and roots that are hard
to get out of the ground.
Those are not functionalexercises, but the constant
resistance exercise and theconstant cardio exercise can
(08:45):
help us with overall exercise.
So I'm not knocking it, I'm justtelling you, we don't have to go
for the bench press record orlifting super heavy weights.
We just need some resistance onthat weight, and repetition is
fantastic for lean muscle massdevelopment and maintenance as
we get older.
And the cardio is great forcardiovascular health.
So both together, wonderfulexercise combination.
(09:06):
You can rotate those four days aweek.
You do two strength training,two cardio days, and that's a
great week and go for dailywalks.
Um, aim for 150 minutes ofmoderate activity and two
strength sessions weekly.
Break those down in any way youwant.
You can do two 45-minute umworkouts, you can do uh two
(09:28):
60-minute workouts, you can dothree 45-minute workouts, any
way you want.
But it's actually thataccumulation of time of
resistance, of doing 150 minutesof resistance a week that shows
in the literature to be thetipping point of uh benefit, the
benefit versus risk.
The benefits start after 150minutes.
Anything less than that hadlower benefit, but still had
(09:51):
benefits than doing nothing,than being sanitary.
So that's great for exercise.
Number three, sleepoptimization.
Sleep is the only chance we haveto repair.
So poor sleep is linked to ashorter lifespan, obesity, mood
disorders, and poor immunity.
People get chronically sickbecause from colds and flus
because of poor sleep over time.
Sleep is when your braindetoxes, your memory
(10:14):
consolidates, and your hormonesregulate.
So really important to get sevento nine hours per night.
Keep a consistent sleepslashwake schedule and avoid screens
one hour before bed in order toset yourself up properly for
bedtime and sleep.
Number four, stress reductionand mental health.
(10:34):
And it directly impacts ourmental health.
So the science shows thatchronic stress accelerates aging
by shortening shortening thetelomeres.
These are the protective caps onour DNA.
And what it does is shortensthem, which shortens their
lifespan.
So we turn over cells a littlebit quicker.
And we can only produce so manycells in our lifetime.
(10:55):
So the longer we can keep cells,the longer we can keep
regeneration processes, thelonger our lifespan.
That's one theory out there.
It's been in the DNA study sincethe 1960s on telomeres and what
their effect is.
And they found a correlationthat with shorter telomeres,
people lived less longer, andpeople with longer telomeres
lived longer.
(11:16):
That was in the blue zonestudies as well, and some other
villages studies across theworld as well.
So telomeres are interesting,but that happens.
We shorten our telomeres becauseof stress, chronic stress,
physical, mental, emotional, andmental stress will shorten those
telomeres.
So practices like mindfulness,prayer, meditation, breathing
(11:36):
exercise, and gratitude improveresilience in ourselves.
It's been shown.
Spiritual, spiritual studieshave shown that prayer can be a
healing effect.
And then when they looked at it,they saw white blood cell and
immune function increase.
They saw actual markers in theblood increase through prayer
and meditative states, where wego in with gratitude or
(11:58):
gratefulness or thankfulness.
And what that does is actuallychanges our not our DNA itself,
but changes the way the DNAworks.
And our telomeres actually goup, uh stay within a constant
length.
And they even showed telomerestudies in there as well.
There's some Japanese studiesthat are fascinating on that.
So your action step for this isto start with five to ten
(12:19):
minutes of daily breathing orgratitude journaling, or even
just the meditative state or aprayer state every day,
starting, it could be just anattitude of gratitude, right?
We call it five minutes of justhaving an attitude of gratitude.
Seen those cool videos of likethe five-year-old girl standing
in front of the mirror.
I am strong, I am smart, I amcapable.
And they have theiraffirmations, and it's a
(12:40):
beautiful way to start the daythat gets you all pumped up.
Number five, relationships andpurpose.
Maybe the most important thing,having a purpose is the meaning
of life.
But number five on this listfrom evidence-based research,
but still very important.
The science shows from Harvardstudies of adult development,
(13:01):
the longest study of unhappinessthat was ever done found that
social connections and having asense of purpose are stronger
predictors of longevity thanwealth or fame.
Not surprising, but veryinteresting that the social
connections, that the meaningfulsocial connections through our
life gave us a purpose to stayalive.
(13:24):
It makes sense.
It totally makes sense.
If they if you're people needyou, you need to be around.
If people don't need you, well,that's pretty miserable, isn't
it?
Doesn't make it makes a lot ofsense.
So that's why parents areusually a little bit happier
long term.
Depends what stage in parentingyou're in you're in right now.
If you got teenagers, you'reprobably in the valley of your
happiness right now.
(13:44):
But if you got empty nesters oryou got toddlers, you're
probably in that peak ofhappiness, knowing that you've
raised healthy kids and they'reout on their own conquering the
college or their world or theircareers, or you got toddlers
that are just bringing a smileon your face each and every day.
Family, the internet, the interinterconnected family makes a
huge difference.
But what about our other socialconnections like friends and
(14:07):
groups and friendships?
Those are the ones getting up.
When you look at blue zones likethe Sardinia in Italy, the
villages in Japan, um uh CostaRica, and and the parts of the
blue zones, all these people haddaily habit, habitual rituals,
like daily events where theywent and just sat down, had a
(14:28):
coffee with the same group offriends.
Usually old men would sit downwith other old men friends.
They've been friends for like 60years, sit down, have a cup of
coffee, and chat for 45 minutes,maybe it was an hour and a half,
who knows?
And they would do that.
And other people have connectivegroups or things that they
looked forward to.
Even the California group uhwould look for look forward to
bingo nights, bowling nights,all those kinds of things that
(14:49):
brought them together asfriends.
So relationships and purposemake a huge step on longevity as
well.
And we need to understand thatas well.
Very cool stuff there.
So, what's hype with socialmedia?
And that's what I wanted totackle today.
Those are the five things youneed to walk away with on this
podcast.
But the hype that you're seeingwith the billionaires and social
(15:10):
media and all these hacks isthat expensive supplements with
little proven effect, like NMN,NAD plus boosters, exotic
peptides, they're promising butnot conclusive.
We don't have the researchshowing any longevity
improvements at all on any ofthe things that I talked about:
immune function, uh telomereproductivity, telomere lifespan.
(15:33):
None of the stuff is adding upto show any effects on the
things that we know up to thispoint are longevity factors.
So save your money on a lot ofthis false fame stuff that's
going out there.
Extreme biohacks.
Well, cryotherapy was fun for awhile, wasn't it?
Well, that's going out thewindow.
I just heard a guy at the gym.
He's like, I'm opening up mylittle health and wellness uh
(15:55):
location spa.
I'm like, right now, what do youwhat are you doing?
It's like cryotherapy.
And in my head, I'm like, well,you're going bankrupt.
Um, because people are goingaway from this stuff.
I mean, it was a fad freezingyour body for five minutes.
Minimal effects, not affectingtelomere health, helping brown
fat and and cellular uhprocesses, there is effects to
(16:16):
it that are good.
They're little things you canadd.
If you work out, you eat well,you do all the right things, and
you're covering, you know, 90%of the bases.
Doing a cold plunge on top ofthat may give you that extra
edge, get you to push an extra10 pounds on the bench press,
maybe maybe help you likerecover better, more of an
athletic thing.
But as far as longevity, not yetthere.
(16:38):
It's not proven.
Um, cryotherapy chambers,hyperbaric oxygen, blood
transfusions from young donors.
All of this stuff is out thereon the internet right now.
Hyperbaric, getting that oxygenhelps the body heal faster.
Um, wound therapy and um evenbrain activity, getting more
(16:58):
oxygen in the body is great.
Even cancer patients getting ina hyperbaric chamber and pumping
more and oxygen deeper into thecells um has shown being being a
great cancer fighter, a greatbrain activator, and wound
healing.
I know that for a fact.
So I'm not knocking thesethings, but when we talk about
longevity, should you be sittingin a hyperbaric chamber one hour
(17:19):
every day?
I don't know.
Would you would can you use yourlife for an hour doing something
else uh and enjoying your life?
Probably.
Blood transfusions from youngdonors.
I mean, this has been happeningfor hundreds of years.
Some gruesome stories from humanhistory around the world about
how young they're taking thisblood and putting it into or
drinking it.
Um, now it's transfusion.
(17:39):
But again, there's a billionairethat was doing transfusions with
his uh 16-year-old son and uhdocumenting uh blood work and
stuff, interesting stuff, butagain, marginal improvements on
that.
Technology is exciting too, butthe fundamentals still matter
most, and it's the five things Itold you there right there.
So be curious, uh, listen to allthe cool stuff coming up with AI
(18:04):
and tech devices and all thisstuff.
Keep an open ear.
But the basics that I told youabout have been proven up to
today to be the most importantthings for not only just living
longer, but having a healthylife.
I mean, just maintaining thehealth that you have.
So they're basics that youshould be doing every day, not
only to just live longer, but toenjoy today, enjoy the present.
(18:27):
And that's that's the cool stuffabout that.
To live longer, don't chase thelatest gimmicks.
Instead, master the basics.
Eat whole foods, move daily,sleep well, reduce stress, and
stay connected to people andpurpose.
Those are the true longevityhacks that are proven, powerful,
(18:48):
and within your control.
So that's what I want you towalk away with this week.
Stay healthy, stay well.
Thanks for joining me on Livinga Full Life Podcast.
If you found this episodehelpful, share it with a friend
who's looking to feel younger,stronger, and healthier.
And remember, longevity isn'tabout living forever, it's about
living fully every day you'regiven.
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