October 24, 2025 • 25 mins
Longevity isn’t about simply adding years to your life. It’s about adding life to your years. This episode of Mindful Objective takes a practical look at what healthy aging really means and how metabolic health, mitochondrial function, hormones, and daily habits determine how well you age. You’ll learn why stable blood sugar, consistent movement, and strong muscles are at the core of longevity and how mitochondria, the tiny engines inside your cells, control energy, vitality, and mental clarity.
We also explore how inflammation, oxidative stress, and gut health shape the pace of aging and what you can do to slow it down through food, sleep, and lifestyle balance. Each segment gives clear, real-world strategies for protecting your body’s resilience, supporting hormones naturally, and keeping your energy high for decades to come.
You’ll hear how testing can uncover hidden imbalances, which foundational supplements make the biggest difference, and how mindset, purpose, and community all contribute to a longer, healthier life.
Whether you’re in your 30s or your 70s, this episode will help you take your health seriously, understand what’s happening beneath the surface, and build a plan that keeps you strong, focused, and youthful inside and out.
Listen in and learn how to live better, not just longer.
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Transcript
Episode Transcript
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(00:00):
Welcome back to Mindful Objective, this show where we
explore health through integrative and practical lens.
I'm your host doctor Daniel Sprole, integrative health
practitioner professor. Today we're talking about
longevity. We all want to age well, stay
strong, and maintain our energy and clarity for decades to come.
But healthy aging isn't just about living longer.
(00:20):
It's about staying metabolicallyactive, hormonally balanced and
mentally sharp as those years goon.
So today we'll explore what truly drives longevity from a
metabolic health perspective andwhat real science based
strategies can help us stay youthful on the inside and out.
As always, this shows for educational purposes only, we do
(00:41):
not diagnose, treat or cure any illness or disease.
Now let's learn about living healthy and long.
Longevity is not a lucky roll ofthe genetic dice.
It's a daily ractice of caring for the engine that powers every
system in your body. That engine is your metabolism.
When your metabolism runs smoothly, you have steady
(01:01):
energy, reliable appetite signals and strong recovery.
After all those activities, whenit struggles, you will feel
sluggish, hungry at odd times, and you'll also be inflamed.
Over years, those small daily shifts will add up.
They shape how you age, how fastyou heal, how well your body and
your brain perform. As we look out there, I mean, we
see a lot of people on social media.
(01:24):
You know, you hear somebody, oh,they're 35 years old.
And you look at them, you're like, man, they look like
they're 70. Different people age
differently. And it makes you wonder why.
Why do some people have Gray hair?
Other ones do not. Why do some have great skin
while others do not? I mean, it's a lot of things to
think about. What goes into their diet?
How's their nutrition? And also right here, metabolic
health is more than weight or calories.
(01:44):
It's the way your cells turn food into energy, how they
regulate your blood sugar and respond to stress.
A key marker is insulin sensitivity.
And we just did that podcast short time ago, but it's a major
thing, insulin sensitivity and insulin.
When your cells respond well to insulin, your body clears
glucose from the body quickly and stores it safely.
When your cells resist insulin, sugar lingers in a bloodstream,
(02:07):
and your body must pump more insulin to keep those levels
within that range. That constant push wears you
down. It adds fat around your
midsection, raises blood pressure, and drives
inflammation that touches every organ in your body.
But here's the good news. Metabolic health is highly
responsive to your habits. You can build flexibility so
your body can handle both carbohydrates and fat.
(02:29):
You can stabilize blood sugar with smart food choices.
You can use movement, sleep, andstress tools to bring that
system back into balance. You don't need extreme diets or
expensive gadgets. Where's the 1st place to start?
Start with your plate. Choose protein at each meal to
steady blood sugar and support muscle.
Add fiber from vegetables, berries, beans and gluten free
whole grains to slow digestion and feed that gut.
(02:52):
Use healthy fats from olive oil,avocado, nuts and seeds to keep
you satisfied. Reduce refined sugar and ultra
processed food snacks that causespikes and crashes.
Most people do not need to cut out all carbs.
They need to pick slower carbs and portion that match their
activity. And I think it's hard to give up
snacks, but it's something we must do.
So timing matters to eat the bulk of your calories earlier in
(03:15):
the day when insulin sensitivityis better.
Aim for 12 hours overnight fast unless you're a doctor advises
you otherwise. Some people benefit from longer
fast windows, but that's not foreveryone.
I mean, some people go with that16 hour fasting or fast for
days, but again, it's not for everyone.
And we see a lot of organic acidtests that shows a lot of the
people that are fasting thinkingit's good for them, it's
(03:35):
actually harming them. So if fasting raises stress, if
it triggers headaches or at least overnight eating, pull
back. You know, longevity is not a
test of willpower. It's a plan.
You can sustain, you know, 1 moment at a time.
Another thing is movement. It's a metabolic reset button,
10 minute walk after meals lowers blood sugar.
Strength training two to four times a week increases lean
(03:56):
tissue which acts like a sponge for that glucose.
Gentlecardio improved circulation and heart health.
You do not need long workouts, right?
You don't need those 3 hour workouts.
A good 45 minute workout three times a week is great.
And then another thing we say istesting, right?
A fasting insulin HBA 1C test can show your blood sugar how
it's trending. You know how that how you're
(04:17):
doing with that control a lipid panel that includes
triglycerides, HDL. Those give hints to insulin
resistance. Organic acid test, as we always
talk about, can flag issues withenergy production, nutrient
needs, and your oxidative stress.
This data helps you get personalized and allows you to
take your health seriously because it turns vague goals
(04:38):
into a concrete plan. And then we always talk about
this sleep and stress. This completes that picture.
Short nights and constant worries spike cortisol, which
pushes your blood sugar and keeps you in that survival mode
that fights longevity. Fight or flight.
Create a wind down routine. Dim your screen, get off the
phone, keep them consistent. Bedtime use breathing drills,
(05:00):
short prayer, gratitude practices to settle your mind.
Calm nights lead to better days,and better days builds years to
your health. So longevity starts here.
Care for your metabolism an you care for your future self.
The results show up with energy,your labs, and your confidence
that you're doing work that truly matters for your health.
(05:21):
Now let's talk about protecting those cell engines as you age,
which is mitochondria. These are those tiny structures
in the side, the cells that makethe ATP.
We talk on this a lot. This is the energy currency of
life. Think of them as thousands of
small batteries that power movement, thought, digestion,
and your repair. When these batteries are fully
charged and well maintained, youfeel strong and focused.
(05:43):
When they get clogged by stress,toxins or nutrient gaps, you
feel flat. Overtime, weak mitochondria
speeds up aging. Strong mitochondria slows it
down. You know, is that when you look
at your neighbor, it can do AF. High mitochondria or slow
mitochondria may be able to tellthat by the aging of their face.
So what harms mitochondria? Repeated blood sugar spikes,
(06:03):
chronic inflammation, poor sleepand exposure to pollutants with
these are all common drivers. So are heavy alcohol use,
smoking, and long periods of sitting, which a lot of us are
doing daily. Even constant intense training
without recovery can train thosesame engines.
The fix is not to avoid the hardthings.
The fix is to give your mitochondria the input and
(06:23):
rhythm it needs to adapt and grow.
And as we say, nutrients are first.
Magnesium helps form ATP, B vitamins, especially B1B2B3B6
and B12. These support the enzymes that
move electrons through that energy cycle.
Coq 10. Coq 10.
This carries electrons inside ofmitochondria, which keeps that
chain running. Alpha lipoic acid recycles
(06:46):
antioxidants. Acetoal carnitine helps shuttle
fuel in that mitochondria for fuel.
You can obtain many of these from food, but modern diets
often fall short or food is not great quality.
But a quality vitamin, magnesiumglycinate, Omega threes and
targeted mitochondria support can fill all those gaps.
So as we say, I always work withthe practitioner to match
(07:07):
supplements with your needs and your medications.
Breathe and movement delivers oxygen which cells used to
extract energy. Brisk walking, cycling and
swimming builds that oxygen. These all will stimulate
mitochondria. Strength training tells your
body also to protect muscle and healthy muscle houses Many
mitochondria think of each Rep as a signal to build that energy
(07:28):
capacity. As we know, mitochondria also
grows in response to mild stress.
This is called hormesis. Short sauna sessions raise heat
spike proteins that help cells repair.
That's why I love saunas, cold showers and brief cold exposure.
You know, are you jumping into that cold pool?
This improves mitochondria efficiency and sharpens
alertness. Another one's intermittent
(07:49):
fasting. This can enhance cellar cleanup,
which frees those batteries and the damaged parts.
Start small. A few minutes of heat or cold is
enough. A 12 to 14 hour overnight fast
is often enough for many of us. More is not always better.
Another thing too is toxins. I mean, limit exposure to smoke,
harsh solvents and excessive alcohol and use a water filter.
(08:12):
And as we say, test, test, test.This will actually be able to
show us what we need to see how your body's doing.
Always think if you have a thyroid challenge, address them
since thyroid hormones set that metabolic pace for every cell.
But how do you know until you test?
Same with the macrant nutrient panel.
Are you low on B vitamins? Organic acid?
Test, you know. Are you having energy production
(08:34):
issues? Most important, treat your
energy with respect. When you feel a dip, do not mask
it with caffeine all day. Ask why do you sleep poorly?
Did you skip protein? Have you been indoors for days?
A 10 minute walk in daylight, a glass of water of minerals and
steady meal can restore what ourcup of coffee cannot.
So take your health seriously. Meaning noticing these patterns
(08:56):
and of course correcting it early.
Strong mitochondria give you life to your years.
Then you could think more clearly.
Move with these and recover fromstress.
Protect them and protect your longevity.
You got to take your health seriously again.
When's your health important to you?
Then we must look at what's the advantage here with hormones and
muscles. These are two signs of that same
(09:18):
coin. Together they shape how you
burn, fuel how you feel, how youage.
After age 30, most people lose muscle each decade.
That lost speeds up in 50s and 60s if you do not take action
early. Less muscle means less strength,
slower metabolism and more fatigue and higher risk of falls
and injuries as we age. To fix this, simple lift.
(09:40):
Eat enough protein and you'll recover well.
Repeat this over and over. Muscle is not just for athletes.
It's a metabolic organ. It stores glucose as glycogen
for later use. It burns fat during daily
activities. It releases myokines, which are
signaling molecules that supportyour brain, heart and immune
system. When you keep muscle, you keep
(10:00):
younger metabolism. You also protect joint health
and posture, which keeps you active and independent.
So for those of us that are aging, you know, over 30s,
forties, fifties, 60s, focus on that muscle.
You need it. Protein here again is another
raw material for muscle repair. We always harp on protein First
(10:21):
thing you wake up, get some protein.
Aim for roughly 0.7 to 1g per pound of your body weight.
Adjust for your situation, like are you working out more?
Do you have more health issues? Maybe you need more.
It's something you need to thinklong term about.
You know, are you having enough protein, especially for your
body? Are you aging to the point where
(10:42):
you have certain health issues to where you even need more
protein? There's just a lot that goes
into this. So that's why we always say work
with a health coach, integrativehealth practitioner and we can
get you on the right path. So what you want to do too,
besides getting enough protein is spread it across 3 or 4
meals. You want to hit that certain
threshold which stimulates muscle building.
Choose high quality sources likeegg, fish, poultry, lean meats,
(11:03):
Greek yogurt, cottage cheese, tofu and legumes.
Add creatine monohydrate if appropriate.
Right. We hear this a lot.
It's well studied for a long time.
Creatine is really good for a lot of people, it supports
strength and cognition and it isvery affordable.
Another thing is training. It doesn't have to be
complicated. 2 to 4 total body sessions each week are enough.
(11:26):
Focus on movements to carry overyour life.
You know what can you do as we age?
Squats or sits to stands. Hinge patterns like deadlifts
and hip hinges right? You want to move those hips?
Push movements such as pushups or incline presses.
Pull movements like rolls and pull downs.
You could do carries also, whichis holding 2 dumb balls and
walking. Start with the weight that makes
(11:48):
the last two reps challenging while keeping your form good
progress. Slowly track your lifts to see
how growth goes over the different months.
Now let's talk about another important thing.
Hormones in men, testosterone, DHEA, often decline with age.
In women, estrogen and progesterone shift around
perimenopause and menopause. Thyroid functions can change in
(12:09):
both sexes. These shifts effects both mood,
sleep, muscle, and your fat distribution.
The goal is to understand your pattern and support it.
They may involve nutritional changes, stress strategies, and
targeted supplementation. For some, it may involve working
with a clinician to consider hormone replacement therapy.
That decision should be informedby testing, personal history and
(12:32):
your risk profile. Our thing is useful labs this
include complete thyroid panel of TSH, free T4, free T3,
reverse T3, thyroid antibodies for sex hormones, a Dutch test
panel or blood panel with total and free testosterone,
estradiol, progesterone, SHBG and DEA can clarify that status.
(12:52):
Another good one is cortisol rhythm testing to show how your
stress system is firing. When results come back, we
create a simple plan. Improve sleep first.
Lift weights consistently. Ensure protein and macro
nutrients are sufficient. Address alcohol intake.
Get away from the alcohol. Many hormone complaints improve
with these basic things, and women here deserve special
(13:13):
attention. The transition around menopause
can feel chaotic. Hot flashes, sleep disruptions,
body composition changes and mood swings can be discouraging,
not just for you but also for your spouse.
Strength training, protein, Omega threes, magnesium and
gentle cardio will help a lot inthis stage.
You also want to support your gut health to improve estrogen
(13:35):
metabolism. There's a lot of supplements for
that too, so you want to discussoptions like magnesium glycinate
at night for sleep and adaptogens if appropriate.
You know, ashwagandha and so forth.
Men should not ignore these symptoms either.
Low drive, low morning energy, increase abdominal fat, and poor
recovery are signals. Lift, eat well, and manage
(13:56):
stress before you chase the shortcuts.
If labs still point to deficiencies, seak with a
qualified practitioner. Taking your health seriously
means addressing root causes, not just numbers.
Again, what do we focus on at mindful, objective root causes?
Let's get to them right? Subclinical What's happening?
You want to protect muscle? Respect hormones, Kee training
(14:17):
and fueling simple an repeatable.
Make things easy. This combination raises your
quality of life and improves your odds of staying strong for
decades. Now on to a topic we really need
to talk about. Inflammation, oxidative stress
and your gut health. We got to slow that inner clock,
right? Aging speeds when there's
irritations inside the body thatnever get turned off 2 main
(14:39):
drivers are we hear these a lot.Inflammation and oxidative
stress. Inflammation is a natural
response to injury or infection.Oxidative stress is an imbalance
between free radicals. Antioxidants.
Both are useful in short bursts.Both can cause damage when
they're constantly running. Dart of longevity is keeping
these forces in check while yourbody heals and renews.
(15:02):
Diet is the center of this. Highly processed foods, refined
seed oils heated at high temperatures, and sugar snacks
promote inflammation and oxidative stress in our bodies.
Another side, colorful plants provide antioxidants and
polyphenols that quench free radicals.
Build most meals with vegetables, fruits, herbs,
spices, high quality proteins and healthy fat.
(15:24):
That's why we suggest always youhear this all the time.
Eliminate processed foods. Go to Whole Foods, Whole Foods,
not just the grocery store, but buy Whole Foods, you know,
produce fruit, meat. Stay away from anything box
processed. So think berries, leafy greens,
cruciferous vegetables like broccoli, cauliflower, onions
(15:44):
and garlic are another good one.Citrus, extra virgin olive oil.
So again, you don't want to justgo for basic olive oil or
organic olive oil. You want extra virgin olive oil,
wild salmon, walnuts, turmeric, those are all good.
You do not need perfection. You need a pattern that favors
Whole Foods most of the time. Try to get all the time focus on
(16:05):
those Whole Foods. And again, hydration.
Hydration supports circulation and detox pathways.
Aim for clear to light yellow urine.
So a lot of people get this confused.
Again, clear to light yellow. Add a pinch of sea salt or
electrolyte mix if you sweat heavily or exercise in heat.
Dehydration thickens the blood, slows lymph flow, and makes
(16:26):
headaches and fatigue more likely.
Small habit, big payoff, we always say when in doubt and
electrolytes, we always add electrolytes.
We use electrolytes daily. We always suggest regardless,
take electrolytes daily. That small pinch of sea salt
electrolyte mix. They're cheap and it's
definitely beneficial. A healthy intestinal lining
keeps food particles and bacteria products inside the gut
(16:47):
where they belong. When the lining gets leaky,
immune cells react. Again, leaky gut.
This can lead to joint pain, brain fog, skin issues and
fatigue. Support the gut with fiber,
fermented foods if tolerated andadequate protein.
Again back on that protein identifying reduced foods that
clearly trigger symptoms. Consider a stool test to
evaluate digestion, microbiome balance and short chain fatty
(17:10):
acid productions and signs inflammation.
If infections or imbalances are found, follow a structure plan
that clear them out and rebuild that gut and again sleep.
Right Sleep is anti-inflammatorymedicine you can practice
nightly and for free. Deep sleep helps control immune
signals and repair tissues. Create consistency.
Keep your room cool and dark. Stop caffeine early in the
(17:32):
afternoon. Dim lights an hour before bed.
If your mind races, try a brain dump on paper box breathing or a
short devotional. Or go and listen to Unshakable
Promises. That's a great podcast.
Many people underestimate how much better their eggs, mood and
cravings get after a week of true rest.
But as we all know, it's hard todo.
And as we say, movement right mobility works to keep those
(17:54):
joints nourished. As we age, we had to keep those
joints moving. Walk on days you feel tired,
lift on days you feel stronger. The point is to keep moving in
the way you enjoy. Again, if you don't enjoy it,
you're going to stop it rather quickly and consider targeted
supplementation support. We always say Omega 3S from fish
oil reduced joint and cardiovascular inflammation.
Curcumin supports healthy inflammatory response.
(18:16):
AC and AC and vitamin C help replenish antioxidants.
Magnesium calms the nervous system and supports hundreds of
enzymes. If stress is a major factor,
adaptogens like ashwagandha, rhodiola, these may help,
assuming they fit in your context.
Again, always check for interactions with your
physician. Toxins add friction to the
system, so avoid those toxins. We always say, you know, use
(18:40):
glass, use stainless steel for food storage, choose fragrance
free cleaning products, vacuum and dust to reduce indoor
pollutants. And if you want to clean my
house for free, you're welcome to.
Dusting is one of the worst things ever, but it must be done
open windows while outdoor air quality is good.
You know, if you live in high population area considered a
HEPA air filter for your bedroom.
(19:01):
We have them in every room of our house and they're needed for
a reason. Well, not really every room, but
all the bedrooms and living roomand loft.
They're in there. Finally, relationships and
purpose matter more than most people realize.
Social isolation raises inflammatory markers and
shortens your lifespan. Schedule time with people who
support your goals. Serve others, volunteer, join a
(19:24):
faith group, A community group that align with your values.
It's not just a feel good trip, it's longevity tool that's
backed by real outcomes. Inflammation and oxidative
stress are not your destiny. These are dials you can turn
down with your daily choices, make those choices good choices,
and slow your inner clock. Another one would be that
(19:45):
longevity playbook, right? What's the final thing we need
to do? What's your personalized plan?
Well, longevity grows from simleactions we take daily.
You have to do it with care. You do not need a perfect week.
Again, nobody's perfect. You need to be real.
We live in reality. You need just a clear plan and
you got to follow up most days. Here's a practical playbook.
The first thing you got to do isdefine your goal in plain
(20:08):
language. Easy to understand.
Live with energy to play with your kids and grandkids.
Keep hiking into your 70s. Stay sharp with your work and
the services you do. And clear purpose helps you stay
consistent when life gets busy. Know what you plan to do and
what your outcome wants to be. Second, get a baseline data.
Check your fasting glucose, fasting insulin, have your HBA
(20:29):
1C tested, a lipid panel, triglycerides and HDL, complete
thyroid panel, vitamin D and kidney and liver markers.
If you want deeper insight, consider organic acid test for
energy and nutrient status, a stool test for your gut health,
and a Dutch test for your hormones and cortisol rhythm.
But besides Dutch test, we coulddo that with regular blood work
(20:50):
to repeat he labs every three tosix months to measure progress.
Numbers keep you honest. They also help you take your
health seriously because once you see your numbers and you
say, oh man, my body's not doingtoo well, it makes you rethink
things. 3rd, set daily anchors. Hydrate when you wake up at a
short walk after meals, eat a protein rich breakfast.
(21:12):
Block bedtime on your calendar like meeting in the future like
hey, I need to go to bed by 9:00.
Put it on that calendar. Make sure you focus on that.
Keep track. These anchors make healthy
choices automatic. When you miss 1, you return to
it the next day without guilt. It's in that calendar.
I always say if it's not in my calendar it won't get done and I
live by that 4th. Build meals around protein and
(21:34):
plants. Fill half your plate with
vegetables. Add a palm or two of protein.
Look at the size of your palm. You want protein about that
size. Include healthy fats and slow
carbs as your activity allows. You know, get avocado.
Get extra virgin olive oil. Batch cook once or twice per
week so you have options ready when times are tight.
Keep staples on hand such as eggs, canned salmon, frozen
(21:55):
vegetables, pre washed greens, olive oil, beans and lentils.
The fifth one would be train forlife. 2 to 4 strength sessions
per week or at least three timesa week.
Monday, Wednesday, Friday, make sure you're doing cardio.
Get out and walk. Track your sessions.
You know, document this stuff tosay, Oh yeah, you know last
Wednesday I walked for 45 minutes.
You know, keep track of the stuff.
(22:16):
Do a journal just like you do a food journal. 6th protect your
nights. Start a wind down, you know,
create a plan for that wind down.
Lower your lights, start stretching, start reading more.
Keep devices out of bed. If you wake up at night, keep
the lights low. Breathe slowly and do not reach
for your phone, which is a bad habit for many of us because
many of us like to check the time for some reason, but we do
(22:37):
it out of habit or we check for something else on our phone. 7th
Manage stress with small daily practices. 2 minutes of slow
breathing before a meeting, a short prayer or gratitude note
at lunch. Walk outdoors.
When tension rises, these movement reset that nervous
system. 8th supplement wisely. Start with quality multivitamin,
(22:58):
vitamin D3 with K2, magnesium, omega-3.
Add targeted supplements like Coq 10, Alcino L carnitine.
You know these are great. Consider probiotics also
digestive enzymes if gut systemspersist.
Keep it simple and consistent and review that stack of your
vitamins every few months. Do they need to be adjusted?
(23:19):
9th 1 would be shape your environment.
Keep a water bottle at your desk, place dumbbells on the
couch. Keep fruit visible and sweets
out of sight. Set calendar reminders for
movement breaks. Ask your family and friends to
join you on walks or workouts soyou kind of share that healthy
habit. The 10th would be review and
iterate. You know, every two weeks
reflect on your workout and whatyou did, what worked, what
(23:40):
didn't work. If your energy is low, increase
protein or move dinner earlier. If strength stalls, add set to
your workout or add more weight.If cravings hit at night, eat a
larger lunch or add protein richsnack in the afternoon.
Those were ten major things right there.
So lastly, we're going to wrap things up here is choose a
mindset of stewardship. Your body carries you throughout
(24:02):
every relationship, every task, every calling.
Caring for it is not just vanity, it's a responsibility.
Take your health seriously creates freedom.
You know, when's your health important to you?
The time is now. It gives you the power to say
yes to those all those opportunities that are out there
waiting for you because you needthe energy and confidence to
match with those opportunities. So build your playbook, keep it
(24:25):
personal, keep it simple, keep it going, and it doesn't have to
be perfect. If you want to start optimizing
your longevity and metabolic health, visit
mindfulobjective.com and let us know how we can help.
As always, remember the information shared here is for
educational purposes only and should never be taken as medical
advice. Always consult with your
qualified healthcare provider before making any changes to
(24:46):
your health plan. Until next time, stay mindful,
stay healthy, and remember true longevity starts with how you
Live Today. When's your health important to
you? As John Cena says, the time is
now.
Welcome back to Mindful Objective, this show where we
explore health through integrative and practical lens.
I'm your host doctor Daniel Sprole, integrative health
practitioner professor. Today we're talking about
longevity. We all want to age well, stay
strong, and maintain our energy and clarity for decades to come.
But healthy aging isn't just about living longer.
(00:20):
It's about staying metabolicallyactive, hormonally balanced and
mentally sharp as those years goon.
So today we'll explore what truly drives longevity from a
metabolic health perspective andwhat real science based
strategies can help us stay youthful on the inside and out.
As always, this shows for educational purposes only, we do
(00:41):
not diagnose, treat or cure any illness or disease.
Now let's learn about living healthy and long.
Longevity is not a lucky roll ofthe genetic dice.
It's a daily ractice of caring for the engine that powers every
system in your body. That engine is your metabolism.
When your metabolism runs smoothly, you have steady
(01:01):
energy, reliable appetite signals and strong recovery.
After all those activities, whenit struggles, you will feel
sluggish, hungry at odd times, and you'll also be inflamed.
Over years, those small daily shifts will add up.
They shape how you age, how fastyou heal, how well your body and
your brain perform. As we look out there, I mean, we
see a lot of people on social media.
(01:24):
You know, you hear somebody, oh,they're 35 years old.
And you look at them, you're like, man, they look like
they're 70. Different people age
differently. And it makes you wonder why.
Why do some people have Gray hair?
Other ones do not. Why do some have great skin
while others do not? I mean, it's a lot of things to
think about. What goes into their diet?
How's their nutrition? And also right here, metabolic
health is more than weight or calories.
(01:44):
It's the way your cells turn food into energy, how they
regulate your blood sugar and respond to stress.
A key marker is insulin sensitivity.
And we just did that podcast short time ago, but it's a major
thing, insulin sensitivity and insulin.
When your cells respond well to insulin, your body clears
glucose from the body quickly and stores it safely.
When your cells resist insulin, sugar lingers in a bloodstream,
(02:07):
and your body must pump more insulin to keep those levels
within that range. That constant push wears you
down. It adds fat around your
midsection, raises blood pressure, and drives
inflammation that touches every organ in your body.
But here's the good news. Metabolic health is highly
responsive to your habits. You can build flexibility so
your body can handle both carbohydrates and fat.
(02:29):
You can stabilize blood sugar with smart food choices.
You can use movement, sleep, andstress tools to bring that
system back into balance. You don't need extreme diets or
expensive gadgets. Where's the 1st place to start?
Start with your plate. Choose protein at each meal to
steady blood sugar and support muscle.
Add fiber from vegetables, berries, beans and gluten free
whole grains to slow digestion and feed that gut.
(02:52):
Use healthy fats from olive oil,avocado, nuts and seeds to keep
you satisfied. Reduce refined sugar and ultra
processed food snacks that causespikes and crashes.
Most people do not need to cut out all carbs.
They need to pick slower carbs and portion that match their
activity. And I think it's hard to give up
snacks, but it's something we must do.
So timing matters to eat the bulk of your calories earlier in
(03:15):
the day when insulin sensitivityis better.
Aim for 12 hours overnight fast unless you're a doctor advises
you otherwise. Some people benefit from longer
fast windows, but that's not foreveryone.
I mean, some people go with that16 hour fasting or fast for
days, but again, it's not for everyone.
And we see a lot of organic acidtests that shows a lot of the
people that are fasting thinkingit's good for them, it's
(03:35):
actually harming them. So if fasting raises stress, if
it triggers headaches or at least overnight eating, pull
back. You know, longevity is not a
test of willpower. It's a plan.
You can sustain, you know, 1 moment at a time.
Another thing is movement. It's a metabolic reset button,
10 minute walk after meals lowers blood sugar.
Strength training two to four times a week increases lean
(03:56):
tissue which acts like a sponge for that glucose.
Gentlecardio improved circulation and heart health.
You do not need long workouts, right?
You don't need those 3 hour workouts.
A good 45 minute workout three times a week is great.
And then another thing we say istesting, right?
A fasting insulin HBA 1C test can show your blood sugar how
it's trending. You know how that how you're
(04:17):
doing with that control a lipid panel that includes
triglycerides, HDL. Those give hints to insulin
resistance. Organic acid test, as we always
talk about, can flag issues withenergy production, nutrient
needs, and your oxidative stress.
This data helps you get personalized and allows you to
take your health seriously because it turns vague goals
(04:38):
into a concrete plan. And then we always talk about
this sleep and stress. This completes that picture.
Short nights and constant worries spike cortisol, which
pushes your blood sugar and keeps you in that survival mode
that fights longevity. Fight or flight.
Create a wind down routine. Dim your screen, get off the
phone, keep them consistent. Bedtime use breathing drills,
(05:00):
short prayer, gratitude practices to settle your mind.
Calm nights lead to better days,and better days builds years to
your health. So longevity starts here.
Care for your metabolism an you care for your future self.
The results show up with energy,your labs, and your confidence
that you're doing work that truly matters for your health.
(05:21):
Now let's talk about protecting those cell engines as you age,
which is mitochondria. These are those tiny structures
in the side, the cells that makethe ATP.
We talk on this a lot. This is the energy currency of
life. Think of them as thousands of
small batteries that power movement, thought, digestion,
and your repair. When these batteries are fully
charged and well maintained, youfeel strong and focused.
(05:43):
When they get clogged by stress,toxins or nutrient gaps, you
feel flat. Overtime, weak mitochondria
speeds up aging. Strong mitochondria slows it
down. You know, is that when you look
at your neighbor, it can do AF. High mitochondria or slow
mitochondria may be able to tellthat by the aging of their face.
So what harms mitochondria? Repeated blood sugar spikes,
(06:03):
chronic inflammation, poor sleepand exposure to pollutants with
these are all common drivers. So are heavy alcohol use,
smoking, and long periods of sitting, which a lot of us are
doing daily. Even constant intense training
without recovery can train thosesame engines.
The fix is not to avoid the hardthings.
The fix is to give your mitochondria the input and
(06:23):
rhythm it needs to adapt and grow.
And as we say, nutrients are first.
Magnesium helps form ATP, B vitamins, especially B1B2B3B6
and B12. These support the enzymes that
move electrons through that energy cycle.
Coq 10. Coq 10.
This carries electrons inside ofmitochondria, which keeps that
chain running. Alpha lipoic acid recycles
(06:46):
antioxidants. Acetoal carnitine helps shuttle
fuel in that mitochondria for fuel.
You can obtain many of these from food, but modern diets
often fall short or food is not great quality.
But a quality vitamin, magnesiumglycinate, Omega threes and
targeted mitochondria support can fill all those gaps.
So as we say, I always work withthe practitioner to match
(07:07):
supplements with your needs and your medications.
Breathe and movement delivers oxygen which cells used to
extract energy. Brisk walking, cycling and
swimming builds that oxygen. These all will stimulate
mitochondria. Strength training tells your
body also to protect muscle and healthy muscle houses Many
mitochondria think of each Rep as a signal to build that energy
(07:28):
capacity. As we know, mitochondria also
grows in response to mild stress.
This is called hormesis. Short sauna sessions raise heat
spike proteins that help cells repair.
That's why I love saunas, cold showers and brief cold exposure.
You know, are you jumping into that cold pool?
This improves mitochondria efficiency and sharpens
alertness. Another one's intermittent
(07:49):
fasting. This can enhance cellar cleanup,
which frees those batteries and the damaged parts.
Start small. A few minutes of heat or cold is
enough. A 12 to 14 hour overnight fast
is often enough for many of us. More is not always better.
Another thing too is toxins. I mean, limit exposure to smoke,
harsh solvents and excessive alcohol and use a water filter.
(08:12):
And as we say, test, test, test.This will actually be able to
show us what we need to see how your body's doing.
Always think if you have a thyroid challenge, address them
since thyroid hormones set that metabolic pace for every cell.
But how do you know until you test?
Same with the macrant nutrient panel.
Are you low on B vitamins? Organic acid?
Test, you know. Are you having energy production
(08:34):
issues? Most important, treat your
energy with respect. When you feel a dip, do not mask
it with caffeine all day. Ask why do you sleep poorly?
Did you skip protein? Have you been indoors for days?
A 10 minute walk in daylight, a glass of water of minerals and
steady meal can restore what ourcup of coffee cannot.
So take your health seriously. Meaning noticing these patterns
(08:56):
and of course correcting it early.
Strong mitochondria give you life to your years.
Then you could think more clearly.
Move with these and recover fromstress.
Protect them and protect your longevity.
You got to take your health seriously again.
When's your health important to you?
Then we must look at what's the advantage here with hormones and
muscles. These are two signs of that same
(09:18):
coin. Together they shape how you
burn, fuel how you feel, how youage.
After age 30, most people lose muscle each decade.
That lost speeds up in 50s and 60s if you do not take action
early. Less muscle means less strength,
slower metabolism and more fatigue and higher risk of falls
and injuries as we age. To fix this, simple lift.
(09:40):
Eat enough protein and you'll recover well.
Repeat this over and over. Muscle is not just for athletes.
It's a metabolic organ. It stores glucose as glycogen
for later use. It burns fat during daily
activities. It releases myokines, which are
signaling molecules that supportyour brain, heart and immune
system. When you keep muscle, you keep
(10:00):
younger metabolism. You also protect joint health
and posture, which keeps you active and independent.
So for those of us that are aging, you know, over 30s,
forties, fifties, 60s, focus on that muscle.
You need it. Protein here again is another
raw material for muscle repair. We always harp on protein First
(10:21):
thing you wake up, get some protein.
Aim for roughly 0.7 to 1g per pound of your body weight.
Adjust for your situation, like are you working out more?
Do you have more health issues? Maybe you need more.
It's something you need to thinklong term about.
You know, are you having enough protein, especially for your
body? Are you aging to the point where
(10:42):
you have certain health issues to where you even need more
protein? There's just a lot that goes
into this. So that's why we always say work
with a health coach, integrativehealth practitioner and we can
get you on the right path. So what you want to do too,
besides getting enough protein is spread it across 3 or 4
meals. You want to hit that certain
threshold which stimulates muscle building.
Choose high quality sources likeegg, fish, poultry, lean meats,
(11:03):
Greek yogurt, cottage cheese, tofu and legumes.
Add creatine monohydrate if appropriate.
Right. We hear this a lot.
It's well studied for a long time.
Creatine is really good for a lot of people, it supports
strength and cognition and it isvery affordable.
Another thing is training. It doesn't have to be
complicated. 2 to 4 total body sessions each week are enough.
(11:26):
Focus on movements to carry overyour life.
You know what can you do as we age?
Squats or sits to stands. Hinge patterns like deadlifts
and hip hinges right? You want to move those hips?
Push movements such as pushups or incline presses.
Pull movements like rolls and pull downs.
You could do carries also, whichis holding 2 dumb balls and
walking. Start with the weight that makes
(11:48):
the last two reps challenging while keeping your form good
progress. Slowly track your lifts to see
how growth goes over the different months.
Now let's talk about another important thing.
Hormones in men, testosterone, DHEA, often decline with age.
In women, estrogen and progesterone shift around
perimenopause and menopause. Thyroid functions can change in
(12:09):
both sexes. These shifts effects both mood,
sleep, muscle, and your fat distribution.
The goal is to understand your pattern and support it.
They may involve nutritional changes, stress strategies, and
targeted supplementation. For some, it may involve working
with a clinician to consider hormone replacement therapy.
That decision should be informedby testing, personal history and
(12:32):
your risk profile. Our thing is useful labs this
include complete thyroid panel of TSH, free T4, free T3,
reverse T3, thyroid antibodies for sex hormones, a Dutch test
panel or blood panel with total and free testosterone,
estradiol, progesterone, SHBG and DEA can clarify that status.
(12:52):
Another good one is cortisol rhythm testing to show how your
stress system is firing. When results come back, we
create a simple plan. Improve sleep first.
Lift weights consistently. Ensure protein and macro
nutrients are sufficient. Address alcohol intake.
Get away from the alcohol. Many hormone complaints improve
with these basic things, and women here deserve special
(13:13):
attention. The transition around menopause
can feel chaotic. Hot flashes, sleep disruptions,
body composition changes and mood swings can be discouraging,
not just for you but also for your spouse.
Strength training, protein, Omega threes, magnesium and
gentle cardio will help a lot inthis stage.
You also want to support your gut health to improve estrogen
(13:35):
metabolism. There's a lot of supplements for
that too, so you want to discussoptions like magnesium glycinate
at night for sleep and adaptogens if appropriate.
You know, ashwagandha and so forth.
Men should not ignore these symptoms either.
Low drive, low morning energy, increase abdominal fat, and poor
recovery are signals. Lift, eat well, and manage
(13:56):
stress before you chase the shortcuts.
If labs still point to deficiencies, seak with a
qualified practitioner. Taking your health seriously
means addressing root causes, not just numbers.
Again, what do we focus on at mindful, objective root causes?
Let's get to them right? Subclinical What's happening?
You want to protect muscle? Respect hormones, Kee training
(14:17):
and fueling simple an repeatable.
Make things easy. This combination raises your
quality of life and improves your odds of staying strong for
decades. Now on to a topic we really need
to talk about. Inflammation, oxidative stress
and your gut health. We got to slow that inner clock,
right? Aging speeds when there's
irritations inside the body thatnever get turned off 2 main
(14:39):
drivers are we hear these a lot.Inflammation and oxidative
stress. Inflammation is a natural
response to injury or infection.Oxidative stress is an imbalance
between free radicals. Antioxidants.
Both are useful in short bursts.Both can cause damage when
they're constantly running. Dart of longevity is keeping
these forces in check while yourbody heals and renews.
(15:02):
Diet is the center of this. Highly processed foods, refined
seed oils heated at high temperatures, and sugar snacks
promote inflammation and oxidative stress in our bodies.
Another side, colorful plants provide antioxidants and
polyphenols that quench free radicals.
Build most meals with vegetables, fruits, herbs,
spices, high quality proteins and healthy fat.
(15:24):
That's why we suggest always youhear this all the time.
Eliminate processed foods. Go to Whole Foods, Whole Foods,
not just the grocery store, but buy Whole Foods, you know,
produce fruit, meat. Stay away from anything box
processed. So think berries, leafy greens,
cruciferous vegetables like broccoli, cauliflower, onions
(15:44):
and garlic are another good one.Citrus, extra virgin olive oil.
So again, you don't want to justgo for basic olive oil or
organic olive oil. You want extra virgin olive oil,
wild salmon, walnuts, turmeric, those are all good.
You do not need perfection. You need a pattern that favors
Whole Foods most of the time. Try to get all the time focus on
(16:05):
those Whole Foods. And again, hydration.
Hydration supports circulation and detox pathways.
Aim for clear to light yellow urine.
So a lot of people get this confused.
Again, clear to light yellow. Add a pinch of sea salt or
electrolyte mix if you sweat heavily or exercise in heat.
Dehydration thickens the blood, slows lymph flow, and makes
(16:26):
headaches and fatigue more likely.
Small habit, big payoff, we always say when in doubt and
electrolytes, we always add electrolytes.
We use electrolytes daily. We always suggest regardless,
take electrolytes daily. That small pinch of sea salt
electrolyte mix. They're cheap and it's
definitely beneficial. A healthy intestinal lining
keeps food particles and bacteria products inside the gut
(16:47):
where they belong. When the lining gets leaky,
immune cells react. Again, leaky gut.
This can lead to joint pain, brain fog, skin issues and
fatigue. Support the gut with fiber,
fermented foods if tolerated andadequate protein.
Again back on that protein identifying reduced foods that
clearly trigger symptoms. Consider a stool test to
evaluate digestion, microbiome balance and short chain fatty
(17:10):
acid productions and signs inflammation.
If infections or imbalances are found, follow a structure plan
that clear them out and rebuild that gut and again sleep.
Right Sleep is anti-inflammatorymedicine you can practice
nightly and for free. Deep sleep helps control immune
signals and repair tissues. Create consistency.
Keep your room cool and dark. Stop caffeine early in the
(17:32):
afternoon. Dim lights an hour before bed.
If your mind races, try a brain dump on paper box breathing or a
short devotional. Or go and listen to Unshakable
Promises. That's a great podcast.
Many people underestimate how much better their eggs, mood and
cravings get after a week of true rest.
But as we all know, it's hard todo.
And as we say, movement right mobility works to keep those
(17:54):
joints nourished. As we age, we had to keep those
joints moving. Walk on days you feel tired,
lift on days you feel stronger. The point is to keep moving in
the way you enjoy. Again, if you don't enjoy it,
you're going to stop it rather quickly and consider targeted
supplementation support. We always say Omega 3S from fish
oil reduced joint and cardiovascular inflammation.
Curcumin supports healthy inflammatory response.
(18:16):
AC and AC and vitamin C help replenish antioxidants.
Magnesium calms the nervous system and supports hundreds of
enzymes. If stress is a major factor,
adaptogens like ashwagandha, rhodiola, these may help,
assuming they fit in your context.
Again, always check for interactions with your
physician. Toxins add friction to the
system, so avoid those toxins. We always say, you know, use
(18:40):
glass, use stainless steel for food storage, choose fragrance
free cleaning products, vacuum and dust to reduce indoor
pollutants. And if you want to clean my
house for free, you're welcome to.
Dusting is one of the worst things ever, but it must be done
open windows while outdoor air quality is good.
You know, if you live in high population area considered a
HEPA air filter for your bedroom.
(19:01):
We have them in every room of our house and they're needed for
a reason. Well, not really every room, but
all the bedrooms and living roomand loft.
They're in there. Finally, relationships and
purpose matter more than most people realize.
Social isolation raises inflammatory markers and
shortens your lifespan. Schedule time with people who
support your goals. Serve others, volunteer, join a
(19:24):
faith group, A community group that align with your values.
It's not just a feel good trip, it's longevity tool that's
backed by real outcomes. Inflammation and oxidative
stress are not your destiny. These are dials you can turn
down with your daily choices, make those choices good choices,
and slow your inner clock. Another one would be that
(19:45):
longevity playbook, right? What's the final thing we need
to do? What's your personalized plan?
Well, longevity grows from simleactions we take daily.
You have to do it with care. You do not need a perfect week.
Again, nobody's perfect. You need to be real.
We live in reality. You need just a clear plan and
you got to follow up most days. Here's a practical playbook.
The first thing you got to do isdefine your goal in plain
(20:08):
language. Easy to understand.
Live with energy to play with your kids and grandkids.
Keep hiking into your 70s. Stay sharp with your work and
the services you do. And clear purpose helps you stay
consistent when life gets busy. Know what you plan to do and
what your outcome wants to be. Second, get a baseline data.
Check your fasting glucose, fasting insulin, have your HBA
(20:29):
1C tested, a lipid panel, triglycerides and HDL, complete
thyroid panel, vitamin D and kidney and liver markers.
If you want deeper insight, consider organic acid test for
energy and nutrient status, a stool test for your gut health,
and a Dutch test for your hormones and cortisol rhythm.
But besides Dutch test, we coulddo that with regular blood work
(20:50):
to repeat he labs every three tosix months to measure progress.
Numbers keep you honest. They also help you take your
health seriously because once you see your numbers and you
say, oh man, my body's not doingtoo well, it makes you rethink
things. 3rd, set daily anchors. Hydrate when you wake up at a
short walk after meals, eat a protein rich breakfast.
(21:12):
Block bedtime on your calendar like meeting in the future like
hey, I need to go to bed by 9:00.
Put it on that calendar. Make sure you focus on that.
Keep track. These anchors make healthy
choices automatic. When you miss 1, you return to
it the next day without guilt. It's in that calendar.
I always say if it's not in my calendar it won't get done and I
live by that 4th. Build meals around protein and
(21:34):
plants. Fill half your plate with
vegetables. Add a palm or two of protein.
Look at the size of your palm. You want protein about that
size. Include healthy fats and slow
carbs as your activity allows. You know, get avocado.
Get extra virgin olive oil. Batch cook once or twice per
week so you have options ready when times are tight.
Keep staples on hand such as eggs, canned salmon, frozen
(21:55):
vegetables, pre washed greens, olive oil, beans and lentils.
The fifth one would be train forlife. 2 to 4 strength sessions
per week or at least three timesa week.
Monday, Wednesday, Friday, make sure you're doing cardio.
Get out and walk. Track your sessions.
You know, document this stuff tosay, Oh yeah, you know last
Wednesday I walked for 45 minutes.
You know, keep track of the stuff.
(22:16):
Do a journal just like you do a food journal. 6th protect your
nights. Start a wind down, you know,
create a plan for that wind down.
Lower your lights, start stretching, start reading more.
Keep devices out of bed. If you wake up at night, keep
the lights low. Breathe slowly and do not reach
for your phone, which is a bad habit for many of us because
many of us like to check the time for some reason, but we do
(22:37):
it out of habit or we check for something else on our phone. 7th
Manage stress with small daily practices. 2 minutes of slow
breathing before a meeting, a short prayer or gratitude note
at lunch. Walk outdoors.
When tension rises, these movement reset that nervous
system. 8th supplement wisely. Start with quality multivitamin,
(22:58):
vitamin D3 with K2, magnesium, omega-3.
Add targeted supplements like Coq 10, Alcino L carnitine.
You know these are great. Consider probiotics also
digestive enzymes if gut systemspersist.
Keep it simple and consistent and review that stack of your
vitamins every few months. Do they need to be adjusted?
(23:19):
9th 1 would be shape your environment.
Keep a water bottle at your desk, place dumbbells on the
couch. Keep fruit visible and sweets
out of sight. Set calendar reminders for
movement breaks. Ask your family and friends to
join you on walks or workouts soyou kind of share that healthy
habit. The 10th would be review and
iterate. You know, every two weeks
reflect on your workout and whatyou did, what worked, what
(23:40):
didn't work. If your energy is low, increase
protein or move dinner earlier. If strength stalls, add set to
your workout or add more weight.If cravings hit at night, eat a
larger lunch or add protein richsnack in the afternoon.
Those were ten major things right there.
So lastly, we're going to wrap things up here is choose a
mindset of stewardship. Your body carries you throughout
(24:02):
every relationship, every task, every calling.
Caring for it is not just vanity, it's a responsibility.
Take your health seriously creates freedom.
You know, when's your health important to you?
The time is now. It gives you the power to say
yes to those all those opportunities that are out there
waiting for you because you needthe energy and confidence to
match with those opportunities. So build your playbook, keep it
(24:25):
personal, keep it simple, keep it going, and it doesn't have to
be perfect. If you want to start optimizing
your longevity and metabolic health, visit
mindfulobjective.com and let us know how we can help.
As always, remember the information shared here is for
educational purposes only and should never be taken as medical
advice. Always consult with your
qualified healthcare provider before making any changes to
(24:46):
your health plan. Until next time, stay mindful,
stay healthy, and remember true longevity starts with how you
Live Today. When's your health important to
you? As John Cena says, the time is
now.
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