September 17, 2025 • 49 mins
Discover how five simple lifestyle habits—sleep, stress management, movement, nutrition, and social connection—can slow cellular aging and protect your DNA. In this episode, Dr. Eldred Taylor explores research from The Telomere Effect and shares practical steps to lengthen telomeres, boost energy, and extend healthspan. Includes free tools: the Telomere Trajectory Quiz and Your New Day Guide.
Ageless Blueprint is broadcast live at Wednesdays 9AM ET and Music on W4HC Radio – Health Café Live (www.w4hc.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).
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Ageless Blueprint is broadcast live at Wednesdays 9AM ET and Music on W4HC Radio – Health Café Live (www.w4hc.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).
Ageless Blueprint TV Show is viewed on Talk 4 TV (www.talk4tv.com). Ageless Blueprint Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.
Become a supporter of this podcast: https://www.spreaker.com/podcast/ageless-blueprint--6586011/support.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guests should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:20):
For centuries, ancient cultures new to secrets to longevity like
tarity and healing. Now modern science is catching up. Ageless
Blueprint is a podcast that will reveal the modern secrets
of better health and a better life. Join doctor Eldrick
Taylor here today and every Wednesday at nine am Eastern
(00:42):
Time on W FOURHC Radio at W FOURHC dot com
as together we discover the secrets to better health through
science and spirituality. A better life with Ageless Blueprint starts now.
Here's your host, Doctor Eldrid Taylor.
Speaker 3 (01:03):
Hello, Hello, and happy Wednesday to everyone. I am doctor Taylor,
the hormone Doctor, and I'm also the Spiritual MD, and
this is the Ace's Blueprint podcast. So this morning, we're
going to give you five easy lifestyle changes that you
can start right now to help you to live longer, Okay,
(01:27):
to help you to be ageless, and to be honest
with you. I'm glad I'm doing this podcast today because
in preparation for it, I started examining some of my
habits and what I had, what I used to do,
and what I kind of stopped doing, and I in
my preparation, I was like, Okay, I've got to make
(01:48):
some changes. I've got to add some things because I
always like to practice what I preach. You know, in
my office, I don't offer anything to patients that I
haven't done myself or my wife is done. So I
want to be able to share my experience with my
patients and with my listeners and the viewers on my
podcast and whatever I do. So I'm going to give
(02:12):
myself a little self examination. I'll try and be as
honest as possible to tell you, Hey, these are some
things that I definitely do, and I'm going to tell
you even just this morning, I had kind of not
done my regular walk. So before this podcast today, I
did a twenty minute walk. One of the reasons why
I hadn't been doing the walks because I used to
(02:34):
walk my dog. When my dog is like fifteen years
old and he can't really make it around a mile
and a half course in my neighborhood. So today. I
kind of snuck out this morning and I did my
walk again. So anyway, you know, those little things add up.
That's what I'm going to talk about today. Your habits
make a difference, and you want to try and establish
(02:56):
good habits, and good habits lead to a either, even
if it's not a longer life, it's a healthier life.
It's a healthy, happier life when you have good routines
and good habits. Bad habits lead to you know, disease
and illness, and good habits can actually lead to good
health and lead to agelessness. Which this is our goal
(03:20):
is that no matter how long we live, we don't
want to age it as everybody wants to live forever
and nobody wants to grow old. So we want you
to live as long as you can. But we don't
want you to feel old. We don't want you to
think old, we don't want you to act old. All right,
So let's go to the last rebel. We're ready, all right,
(03:40):
so hopefully we're going to be able to move through this.
So this is a book that I would recommend or
get it on audiobook or what it's called the Tilamere Effect.
And we're going to talk about what tilameres are, but
this is straight out of that book, so I want
to give credit where credit is due. I would encourage you,
if this is of interest to you, to purchase this book.
(04:01):
This you actually won a Nobel prize for discovering what
tilomeres are, and we're going to talk about what that is.
But five easy lifestyle habits, and they really are easy.
The problem is making a habit out of it. That's
the hard part. So it's not anything that really costs
you a lot of money and not it's not very
(04:22):
time consuming. It's just about having those small habits that
add up over time and they can greatly influence your health.
So five easy lifestyle habits that can keep you young.
Discover how your lifestyle choices impact telomeres. You say, what
the heck is tilaman is. We're going to talk about that.
They're the protective caps on your DNA that govern cellular aging.
(04:43):
So you realize that, you know, you're constantly regenerating yourself.
You have a whole new set of sales every seven years.
Every seven years, you really have a whole new body. Okay, Now,
certain sales will will divide and they will replicate themselves
quicker than others. The cells in your gut, the cells
(05:04):
in your hair, cells in your nails, those all turn
over in a matter of days. But then there's other
cells like in your brain and liver, those take longer
to totally replace themselves. So it's very important that your
DNA is protected because that is the blueprint to keep
you repairing yourself and regenerating yourself. So if you don't
(05:28):
have these little protective caps on the ends of your DNA,
and I think the next lite talks about it's like
the caps on your shoelaces. Is that if you don't
have those shoelaces the caps on it, they just s
frazzle out. You can't stick it through the hole in
your shoes, and it just causes a problem. And that's
(05:48):
the same thing with these caps on your DNA, is
that if they're not there, then the division and the
replication process it's just afraid, just like on the ends
of a shoe. All right, So let's see if we
can go to the next slide. All right, think do
I have to go into presenter mode to do this?
Let's see, Uh, I think this is what should I do?
(06:11):
Rebel to get the slice. Can you move the slabs
for me? But really, okay, let me let me do
it this way. Stop screen share. Then I'm gonna share
a screen. I know I can do it this way.
All right. So can we see this? Yeah? Can you
see that? Okay? Great, but you can't see me right, Okay,
(06:32):
I can't see myself, so I'm gonna make sure I
don't do anything weird while I'm doing this. Okay, So
all right, So what a tailor me is? All right,
and you can and you can see my pointer? Okay, great,
all right, because we had a comment last time and
they said can you please use your pointer? So I'm
trying to honor honor those so all right, So what
(06:52):
a tailor is. They're protective caps. They shield genetic material
at chromosomes ends. They naturally decrease in lengthted by lifestyle factors. Okay,
so you always want to understand that, yeah, you have DNA,
but your genes are not fixed in stone. You have
this all of this information and your lifestyle and the
(07:15):
different decisions you make, and actually the thoughts that you
think they actually decide which one of those genes get
turned on and turned off. Okay, So they naturally shorten
with age, and because you know, we all age and
we all die, but you can either speed that up
or slow it down based on these five lifestyle changes.
(07:35):
Are five lifestyle factors. So cellular aging is like a clock.
Telameres dictate, dictate how sales age and function over time.
So think of tailor imas as the protective tips. They
keep your genetic shoelaces from unraveling. All right, all right,
So why telamere health matters. It matters because teela middle
length predicts biological age and overall health. Shorter tilamere are
(08:00):
linked to increased disease risk and faster aging. So if
you want to live forever, but you don't want to
grow old, and you don't want to be sick, and
I'll tell you the whole reason why I got into
this type of medicine is that I saw what aging
did to my parents. You know, my dad was a
Baptist minister. He was a vibrant, he had this strong,
(08:24):
bold voice, and the last ten years of his life
he had kidney failure, prostate cancer, and it just it
sucked the life out of him for the last ten years.
He died at age sixty nine, My mother had dementia
the last four or five years of her life, and
I saw what that did. So when I saw that,
I was like, I went on this journey to how
(08:46):
can I try and change the trajectory of my life.
And I'm sixty five now I feel like I'm in
a better state than my parents were. So hopefully this
will continue and I'm trying my best to keep this up.
So if you can do these changes, you can prevent
heart disease. Short teilomeres are associated with the higher risk
(09:07):
of cardiovascu to the disease. This includes conditions like heart
attacks and strokes. And you know, a lot of times
we're you know, we're surprised by when we have a
stroke or when someone has a stroke or heart attack.
But a lot of times now sometimes it's beyond people's control.
But a lot of times it's those small habits that
we either did or did not implement in our lives
(09:30):
that makes us more susceptible to this. So it also
increases your risk of cancer compromise. Tila mare health can
increase susceptibility to various types of cancers. This may be
due to genomic instability. So again, when those ends afraid.
What happens is the genetic material becomes unstable and it
(09:52):
can become damaged and be influenced by certain chemicals and
things in our environment, what we eat or what we breathe,
or what we drink. Shorter tela mill length has been
shown to increase cognitive decline. Studies show a link between
shorter telomeres and cognitive issues, which includes elevated risk of
dementia and age related memory. And it also has a
(10:14):
influence on metabolic disease like diabetes. Reduced telomere length is
often deserved in individuals with metabolic syndrome. This raises the
risk of diabetes and other related disorders. So your lifestyle
pulls the trigger. Telamere science shows a daily choices matter
more than genetic predisposition for healthy aging. So you know,
(10:35):
get out of your mind that, oh, my mother had
this or my father had this, so I'm doomed. I'm
going to get it. No, more than likely you have
the same lifestyle factors that your parents had. Are if
you are suffering from the same problems that your parents,
our grandparents are, something that seems to come down the
family line, then more than likely it's just because you're
(10:58):
doing the same things. You're doing the same things that
you saw your parents do and your older siblings do,
and so it leads to the same outcome. So don't
think of your genes as being something that you have
no control over it. You have almost full control of
your genes. Okay, you can control almost everything. So your
(11:18):
lifestyle pulls the trigger. Now. While genetics play a role,
lifestyle choices significantly influenced Taylor middlength and promote healthier agent. Right,
So it's important to know that you can. You have
a big influence on your health and your lifespan. All right.
So we wrote a book called The Stress Connection. And
(11:40):
when I wrote the book, when when my wife and
I wrote the book, Uh, the reason why we wrote
it is that we saw a study that said seventy
five to ninety percent of all visits to primary care
physicians are for stress related complaints or disorders. So at
that time, I was like, Wow, if I learn about stress,
I'll be able to help seven ninety percent of my patients. Well,
(12:02):
a recent study has come out and says no, ninety
percent of the issues that patients go to doctors for
is related to stress. And when I used to give
a presentation. I had a presentation that said that stress
will kill you. And this is this is like the
number one thing that you have to manage if you
(12:24):
don't want to age prematurely. Okay, and we see that
in our in our president's you know, Obama, all of
the presidents, they get older as they get further into office.
All right, so stress will aid you. Chronic stress is
the leading calls of teelor met damage, accelerated cellular aging
(12:46):
up to a decade. So you can age up to
ten years older if you are under chronic stress. And
ninety percent of the population is under stress. All right,
So how they stress in individuals consistently show shorter telomeres,
So chronic stress damages telomeres. Persistent stress causes inflammation directly
(13:08):
attacking attacking tilamere integrity and speeding up cellular aging. And
when we talk about chronic stress, sometimes it's a long
term stressor now like taking care of an aging parent,
are having a sick child, are being in a highly
stressful job for a long time. But then also what
(13:29):
seems to affect teilomeres if you have a series of stressors,
you know, a series of relatives dying. I know, during
a four year period in my life, my sibling who
is next to me, she passed away from breast cancer.
My mother passed away, like four or five of my
aunts and uncles passed away all at the same time.
(13:51):
So these cumulative things, they add up. And also you know,
if you've been through a bad divorce or in your
chronic dealing with the X or you know, children, those
things add up over time. So you know, my stress
relief formula is always, if at all possible, get rid
(14:12):
of the stress. Okay, and some of the you know,
some of the stresses is societal and family and all this,
But then there's also internal stressors and like food sensitivities,
like you know, all types of like hormone imbalances, metabolic syndrome,
liver problems, detoxification problems. Those are stressors on the body
(14:36):
that you may not know. This chronic inflammation that we're
talking about, well, can we get rid of whatever is
causing the inflammation, Can we get rid of the food
that's causing the inflammation, Can we get rid of the
parasite of the bacteria that's causing the inflammation. So, if
at all possible, get rid of the stress. And then
the second step I always say is try to change
(15:00):
how you respond to the stress. You know, if you
have a sick family member or taking care of aging parents,
or even if you have a stressful job, you have
to have effective stress tools. And I lately I have really, really,
really been promoting meditation. And again every time I get
(15:21):
on here, I want to apologize to my patients or
to anyone who I have tried to give health advice too,
that I haven't talked about meditation. And that has been
like the career changing discovery. And I can't say discovery
because people have been meditating for thousands and thousands of
years and for something to last for that long. And
(15:44):
that's what I've learned by going to Egypt and all
this is that things that stand the test of time
are usually true. And that's why I don't I try
my best not to get involved in fads or anything,
because they don't last, and anything that doesn't last is
probably not true. So meditation has been around since the
(16:05):
beginning of civilization, and in civilizations all over the world
that even had really not had any contact with each other,
they all promote meditation and meditation and prayer are similar,
but meditation is more inward and prayer is more outward.
(16:26):
Outward is please God, help me to do this, but
meditation is more is trying to control your mind and
your thoughts so that you have more control over your
reality or what you experience, because you have to look
at stress. Stress is how you perceive it. And the
example I always give is that when I used to
(16:47):
go and take my kids to the amusement park, to
Disney World or whatever, and just as I said, I
hate going to Disney World, my wife and kids do.
It's because I saw those as a stress. I did
not like that sinking in my stomach when I would
go get on a roller coaster. So for me, it
(17:08):
was stressful to go to Disney World. I didn't like it. Okay,
that was my perception, but my kids loved it. So
stress is all how you see it. People go and
climb mountains and they see it as an exhilarating experience.
I see it as I see it as death. So
it's all how you look. So if you can change
(17:28):
your perception, if you can change how you respond to
a stress, then that will relieve the stress. Because you
got to think, you know this world is stressful. Life
is stressful, so you have to learn how to deal
with it. So meditation, breath work, I'm telling you all
of that works, journaling, and mindfulness. I keep talking about
(17:49):
this muse headband. I love it because it taught me
how to meditate. It taught me how to quiet my mind.
It taught me how to let my thoughts just pass
and don't get caught up in negative thoughts. Okay, so
repair so managing stress protects telomeres and stimulates telmeraates. Now,
to limeraatese is this enzyme that can lengthen the telomeres
(18:13):
even if you've shortened them, so you know, so don't
think it's too late if you can increase this enzyme
to limeraatese. And that's what all of these solutions are
going to be there. What their job is is to
increase this enzyme so that you can repair or lengthen
those telomeres. So even though you've done a lot of damage,
(18:34):
you know, maybe you smoke, you smoke, you drank, and
all of us damaged ourselves when we were young, but
our telomeres will long so we could bounce back from it.
But now as you get older, you're going to have
to try and you know, make up for the sins
of your youth by trying to increase telimeraates. So daily meditation.
(18:55):
I do that religiously. I mean, even if I forget
about it in the morning, I try to do it
before I go to bed, and sometimes I do it
in the morning and the evening to calm my mind
so I can sleep and have a good night's sleep,
and that is of utmost important to sleep. Gratitude journaling
if you can stop complaining and start being grateful for whatever.
(19:17):
So you may have had an awful day, but say
I'm grateful that I made it, I'm still here. I'm
grateful that I have dinner on the table. I'm grateful
that my wife or my husband whoever is here and
still loves me. Or you can find something be grateful.
I'm grateful that it's raining, or I'm grateful that it's
not raining. You can always find something to be grateful for.
(19:39):
So if you can keep that in the forefront of
your mind is a great stress reliever. Fox breathing techniques
and I would really encourage you to and I'll just
give you the things that I did. I use the
mused meditation band, and I have a link where you
can get one, and it's fifteen percent off. It's it's
(20:00):
not cheap, but I'm going to tell you if you
want to incorporate this, it really will help you. And
then the other thing I did was Declutter the Mind.
It's a thirty day mindfulness meditation course and that teaches
you all the breathing techniques and even immuse. It teaches
you breathing techniques and because of the biofeedback, you can
(20:21):
see which one of those techniques works the best for
you to take you out of the stressful brainwave pattern
which is the beta brain waves and puts you into
the positive brainwave patterns which is alpha, so progressive muscle
relaxation and nature walks. I told you I was looking
at this yesterday. It's like I got to start walking again.
(20:42):
So I walked this morning. I'm proud of myself, you know,
and I feel like, if I keep doing this, I'm
going to increase that enzyme to limeraates. So stress management
isn't just about feeling better. It's about preparing your DNA
and extending your health span at the fundamental cellular level.
And that's where we talk about health spend. You know,
you can live to be eighty or ninety, but if
(21:05):
you stop being healthy at fifty two, you know, that's
thirty years of not being healthy. So we want to
try and maintain our health for our entire life. All right, now,
this is this is something I have to work on, Rebel. Well,
are we still okay? Everybody can see everything. We're okay,
Yes we are okay? Am I going too slowly? Going
(21:26):
too fast? Seems to be a great pace stuck? Okay?
All right? Any questions yet?
Speaker 2 (21:31):
No?
Speaker 3 (21:32):
Okay, all right, all right, here we go. So lifestyle
have it. And this is what I have been diligently
working on is quality sleep. Now, I tell my patience,
nothing gets better if you don't sleep, because that's when
all the repair mechanisms, all of the regeneration, everything good
that you need in order to maintain your health and
(21:55):
repair any damage that might have happened to any one
of your organs or sells. It happens while you are asleep,
and as you get older, sleep becomes more difficult. My
kids can sleep for hours on end, and I can't.
And they're twenty nine and thirty four, and I just wish.
My daughter came over after brunch last Sunday and slept
(22:19):
in our slept in her old bed for like three
four hours, and I'm like, how can you sleep that long?
And then she'll go go home and she'll sleep again.
I can't understand it. I envy her. So quality sleep
is crucial for teilamere health, or sleep directly correlates with
shorter telomeres and accelerated cellular aging. So this is sleep deprivation.
(22:41):
Less than six hours of sleep accelerates tilameres shortening and
cellular aging. And I'll tell you when I got started
on this age's blueprint path, I was so excited. I
was probably getting four or five hours of sleep because
I was staying up late and I was getting up early,
and I couldn't wait to get up early. I was
enjoying it. But after a while I saw it was
(23:03):
wearing on me, and I'm like, I gotta slow down.
So now I am really adamant about sleep. I have
all kinds of I have all kinds of gabbets, gadgets
that monitor my sleep and make sure I'm getting a
rim sleep because it's important. It's probably the most important
(23:23):
thing you can do to remain ageless or to slow
down agent. So you want to get at least six
hours of sleep now, I will be honest with you.
If I get six hours of sleep or six to
seven hours of sleep, I'm fine. My wife needs more
eight or nine hours, and different people are different. The
key is if you sleep at night, do you get
(23:46):
sleepy during the day. If you are sleepy during the day,
you're not getting enough sleep at night. So that's a
good gauge to see. So if I get six hours
of sleep, I'm not sleepy during the day. I wake
up energized. So that's my goal now. But for a
time I was getting less and I'm really focused on
my sleep now. So different people need different amounts of sleep,
(24:08):
but usually the bare minimum is five to six hours. Now.
The other thing is having a consistent sleep schedule because
your brain needs to it needs to be trained, and
your body needs to be trained to say, okay, is
this the time that you want to be energetic and
you want to do all these things? Or is this
the time that I need to sleep and I need
to repair. So if you sleep, if you go to
(24:30):
sleep one night at one o'clock and then the next
night at nine thirty, and then you wake up at
four o'clock and then at ten o'clock. You have a
time keeper in your brain and it goes by signals
of oh, this is daylight. You want to be active,
all right, okay, let's go. You want to eat, you
want to do Oh this is nighttime. You want to sleep,
(24:50):
you want me to repair. But the problem is is
that we get this confused when we have this inconsistency
in our sleep patterns. And also, and we've all almost
everybody knows this now. Sitting in front of this computer
screen like I am right now, it is really telling
my brain to be awake. Now, if you do this
at ten o'clock at night, your brain is saying, hey,
(25:12):
you want to be awake. And so now it's going
to keep you awake. And even if you go to sleep,
your body is not going to be able to prepare
itself like it should because it was being stimulated right
before you went to bed. So if you have a
you know, if you have trouble going to sleep, and
(25:32):
I know y'all have heard this, is you need to
not be looking at screens right before you go to bed,
because it's telling your brain that you want to be awake,
and it's not. Your brain's not secreting melatonin, which helps
you to sleep, and melotonin helps to balance your hormones.
It helps to balance your glucose. So this inconsistency in sleep,
(25:53):
it can cause you to have diabetes, have hormone problems,
have GI problems, make you gain weight. So you really
want to set a time. So I go to bed
between ten and eleven, and I am consistent with it,
and I usually wake up around five o'clock and that
has become a pattern for me. Except when I'm on vacation,
(26:14):
I usually can sleep longer. I'm talking a lot about
this because that's how important it is. So you want
to have a consistent sleep schedule. You want to have
a cool, dark bedroom. I've started sleeping with a I
cover with a you know what they call a night mask,
so I can so I can make sure that no
light is coming in stimulating me, not to make melotonin,
(26:37):
avoid blue light before bed. I try my best to
close this computer around nine nine thirty. I try not
to look at TV after, you know, within a half
hour when I'm going to sleep. You want to limit
caffeine and take especially late at night and you want
to have tech free sleep. You don't want to have
your phone close to you. You really don't want to
(26:58):
have an electric alarm clock around you. And if at
all possible, you want to be able to wake up
without the alarm clock. Where you set a where you
set a natural rhythm of being awake and being asleep.
All right, So here's how you can do it. So
we talked about this, But boost your quality magnesium or
herbal teas before you go to bed. You can use
(27:20):
white noise or earplugs. I actually on my Alexa, ask
it to play sleep music, and there's there's all kinds
of music on there's all kinds of music on YouTube
and then Alexa that you can play while you're asleep. Now,
I'll tell you another thing that I do because your
(27:41):
subconscious is always listening. I listen to some Napoleon Heel
YouTube videos and I can just listen to them and
it's all about uh, you know, bettering yourself and and
and you know, living out your dreams and all these things.
Because your subconscious mind is still listening even while you're asleep.
(28:03):
So I've started listening to that while I'm sleep because
it gets you in a mindset that you can be
more productive. So these are all tricks you can use.
And you want to have a relaxation routine, you know,
whether it's a gentle stretching or you reading a book.
And here's another thing. Reading from an ebook you don't
want to do that. You want to read from a
(28:25):
real book because that ebook is going to be emitting
that blue light. Also, sleeping with red light in the room,
that's another thing you can do. So all right, sleep
is critical for telamar repair. Prioritize quality sleep for powerful
anti aging benefits. During deep sleep, cellular repair mechanism activate
to limeraates, production increases and telomere damage inflammation decreases, or
(28:49):
sleep leads to accelerated biological agent. All right, Oh wow,
it's nine thirty already, Isn't it is the time for
a breakup? Is it? Then? Is it then thirty? The
problem is I can't see the timer because all I
can see is my screen. Okay, is nan thirty? I
usually go at nine thirty and then I'm gonna try
(29:10):
and get through this because I want to Yeah, okay,
all right, so let's go to a break I gotta
speed this up a little bit.
Speaker 2 (29:18):
We are going to a quick break, so stay with
us as we explore the Ageless Blueprint right here on
W FOURHC Radio and Talk for TV, an ancient secret
with a modern twist for better health and vitality. Doctor
Taylor will be right back. Taking care of your health
shouldn't mean taking a handful.
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more insights and research on the ancient secret to better
(30:23):
health and a better life in modern times. Here's your host,
doctor Eldred Taylor.
Speaker 3 (30:29):
Okay, so let's get going here. So lifestyle, have it,
regular exercise and against most everybody knows that this is
what's good for you. So we're just I'm just going
to tell you why. Okay, so aerobic exercise, it boosts
circulation and oxygen delivery. All right, you want to have
some resistance training because this stimulates cellular repair and growth factors.
(30:52):
You know, when you're lifting, when you're doing weight training,
you're actually tearing away old muscle sales so you can
build new ones. So again, we want to regenerate. We
don't want uh, you know, we want our muscles to regenerate.
We have new, stronger muscles. But you also need to
have recovery periods so that that repair can actually happen.
(31:14):
Because you can over exercise. You know, you don't need
to go out and run marathons, you know, five times
a week you can actually you actually will decrease our
shortened teil ameres if you over exercise. So you want
to have a moderate amount of exercise on a regular basis.
And you also want to have flexibility because you know
(31:34):
a lot of these professional athletes they are very into
flexibility because if you keep working those muscles, they begin
to contract and that flexibility is lost and it increases cortisols.
So flexibility work actually decreases or reduces cortisol, which is
the stress hormone. So what's optimal exercise one hundred and
(31:56):
fifty minutes of moderate aerobic weekly exercise. Again, that can
be walking. There's certain things you can do like walk
briskly for three minutes and then slow down for three
minutes or whatever, so you don't have to do high
intensity exercise. But also short first of high intensity exercise
(32:18):
can be as beneficial as forty five minutes of exercise.
We all heard of hit high intensity interval training that
actually increases teeler mill length. Okay, two to three strength
training sessions, daily movement breaks if you have an Apple
watch every hour and a half or whatever take to
stand up. If you're at a seditariy job. Optimum one
(32:38):
to two high intensity interval training sessions a week, then
have recovery days with gentle movement. I actually have an
app that shows me, am I recovered enough to go
and do you know, strenuous exercise and on those days
I try not to do that and you can do
just gentle walking or whatever. So that's very important. So
longer teiler mills for extra SI is twenty three percent
(33:01):
longer tilomeres and that can translate into nine extra years
of ageless living. All right, So exercise is cellular medicine.
Regular movies don't just feel younger where the DNA measures
younger resisting aging. A sedentary lifestyle accelerates cellular aging. The
good news is never too late to start. So I
started my walking again today. That with telemell, lengthening possible
(33:24):
within months of consistence and activity. Anti inflammatory nutrition. This
is another thing I tell you. I'll try to practice
what I preach. Is you want to have an anti
inflammatory nutrient rich nutrition is crucial for tila mere health,
protecting and even lengthening them. Conversely, processed foods accelerate cellular aging.
So you want to eliminate processed food. You want to
(33:45):
eliminate how fruitals coincept You really want to eat a
plant rich diet. Anti oxygens for vegetables, fruits and herbs
protect tilamus from damage and support repair. And I am
about ninety percent vegetarian. And if I am going to
eat meat, I'm going to eat a fatty meat, a
fatty fish. I'm going to eat salmon. I want to
(34:07):
eat wild caught salmon, but that's really about the only
fish that I will eat. You can also eat. I
usually eat granola that have grains in it. It's just
nuts and seeds, and that helps to reduce inflammation. That's
how I get my omega threes and support tilamere integrity.
You want to avoid inflammatory foods like processed foods, sugars,
(34:28):
and trans fats cause oxidative stress directly short shortening telomeres.
So I'm gonna tell you a plant based diet is
good for you. Okay. And I've gotten to the point
where I don't even like meat anymore. I don't like chicken,
I don't like beef. So it's not that I'm denying
myself of something I don't want it anymore. So here
take tila reprotecting foods. Dark leafy greens have folid and antioxidants. Berries.
(34:53):
I usually eat quinoid with blueberries and raspberries in it.
That's one of my favorite morning treats. Fatty fish Omega
three is for inflammation control, Green tea and tumoring support
calimeraates activity. These are telomere damaging foods. Processed meats increase inflammation.
Sugary beverages spike blood sugar, Refined grains lack protective nutrients,
(35:19):
trans Fats and excessive alcohols accelerate alcohol accelerate cellular aging.
So here here are the tilomere lengthening diets and the
tilamere shortening diets. Mediterranean diets. It's really mostly like a
plant based diet, but it just adds a lot of
fats and oils, good fats like avocados and olive oil
(35:40):
and avocado all So that's really the Mediterranean diet and
then the plant based diet. These lengthen and this is
what up to fifteen years. This is like nine years,
but the standard American diet that's why we have such
poor health. It is going to decrease your AI each
(36:00):
by like five or six years. And if you add
higher processed foods, this is what you're dealing with, all right,
So choose foods that build cellular resilience not inflammation. That's
that's pretty simple, okay. And this is lifestyle habit number five.
Social connection. All right, are you in a positive relationship?
(36:21):
And I will tell you in this book they talk
about how even if you're as a child, how your
relationships in your as a child between your parents and
where they mean to you, where they abusive, were they
inappropriate with you? All of that it governs your social
(36:41):
connections throughout your life. If you don't recognize what those
childhood experiences did to you, there's a whole system in
this book to say, hey, is your childhood Did you
grow up in this type of situation? It may explain
how your social connections are being influence even as an adult.
(37:02):
So anyway, lifestyle have it. Human connection and positive mindset
significantly impact telomere length and cellular aging. Strong relationships and
a perfect purposeful outlook lead to longer telomeres and slower
biological aging. And I will tell you this Age's blueprint
project has given me purpose. It's made me excited, is
made me, uh, you know, excited about about life. I
(37:24):
have a positive outlook on life because I feel like
I'm doing something that is helping people and is helping
me at the same time. So if you can find
something like that, especially as you get older, some type
of purpose and and I think one of those is grandchildren.
You know, grandchildren gives older people or more mature people
(37:45):
something to live for. I gotta live for it. I
gotta do these I gotta pick them up for school,
I gotta help So all of those things are important.
So strong relationships buffer stress protecting telomeres. So you know
that's why I you know, as you go see I
don't have grandchildren, but people tell them they go see
their grandchildren, they just they light up. The child lights
(38:05):
up and the grandparent lights up. So sense of meaning
correlates with sailor resistance, optimistic outlook. I will tell you
that I have a mantra now that whatever is going on,
I say, this is going to work out in my favor,
and I'm going to I'll tell you that the more
I say it, the more it happens. So you have
to you can't think, oh, I'm going to get old
(38:25):
and crippled and die. No, you have to think, wow,
I got this, I'm still here. I got so much
life to live. That's how you have to look at things.
And we talked about practicing gratitude. Regular appreciation enhances psychological
well being. Community belonging, social integration reduces stress. We know
that if you can be a part of a group,
(38:46):
you know you're part of a book club or a
garden club, all of those things will lengthen telomeres and
make your life more enjoyable. So the loneliness effect, and
this is what I see when a spouse dies, and
it's more in men than women. You know, it's really
a statistical fact that if a you know, a man
(39:08):
and a woman have been in a relationship, or anybody,
I should say, any relationship long term. But I'm going
to talk about a husband and wife marriage. Is that
if they've been together for thirty forty years and the
wife dies, usually the husband will die within a year.
And I'm not saying it's always, but that's a high
probability unless they get remarried. So I think what it's
(39:31):
trying to what is showing us is that men need women,
but women don't necessarily need men. Okay, because women can
live thirty years without a husband if they you know,
they pass away, but men is very hard. So social
isolation creates chronic stress, systemically damaging TELA music and accelerating
cellular aging. Loneliness triggers inflammatory response and stress hormonesy eroding
(39:55):
TELA mare length. Social connection is biologically essential for healthy age,
So loneliness isolated individuals show fifty percent faster teel them
as shortening rates. But if you're optimistic, you can live
twenty six percent longer, all right, So you want to
build social resilience, prioritize quality relationships, Schedule regularly, check ins
(40:16):
with friends and family, join communities of interest, Volunteer for
causes you care about. Practice active listening and empathy, so
you know, be more concerned about somebody else than yourself.
So you want to cultivate a positive mindset daily gratitude,
practice reframe challenges. So don't look at a problem as
a problem. Look at it as something that I'm going
(40:38):
to learn from, I'm going to get stronger from. Because
it is true, whatever kills you makes whatever doesn't kill
you makes you stronger. So think of your problems like that.
Practice self compassion, don't beat up on yourself when you
make a mistake. It's a learning experience. Set meaningful goals,
and limit negative media media exposure. Believe me, I try
(40:59):
my best not to look at the news. I try
my best not to look at the news, and really
don't look at it before you go to bed. It's
not going to do anything good for you. So love,
support and meaningful and powerful medicine for I DNA. Cultivating
positive relationships and an optimistic outlook protect cellular integrity and
extends health span. All right, So this is a teilomet
(41:22):
trajectory quiz. I'm going to actually have that. I'm gonna
show it to you if I have time, but I'm
going to have a link for it with the with
the recording. So it's a quiz and it says, are
you on the trajectory toward lengthening? Are shortening your telomeres?
All right? So I'm going to show that in just
a second, because i know I'm kind of running out
(41:42):
of time. I got seven minutes left, So take one
step today. Small changes can make a big impact. So
try to sleep thirty or sixty minutes longer, you know,
move your bedtime. If you usually go to bed at eleven,
try to go to bed at ten thirty. It's something easy,
all right, and it can improve RaSE activity within weeks.
Try to commit to a twenty minute daily walk. That's
(42:04):
what I did today. I'm like, hey, I got to
practice what I preach. I'm doing it and I'm gonna
make that a habit. It provides stress reduction and long
term tiler mit production. It kind of calms my nerves
before I have to do this podcast, so that I'm
not on here and I'm nervous. I kind of got
that all out social connection. Schedule a weekly call, a
coffee with someone who matters. Strong relationships, buffer stress and
(42:24):
protects cellular health. We usually go to brunch with my
kids every Sunday, and that you know, that's a that's
a strong connection for us. Hydration swap, replace one sugary
drink daily with water, mindfulness practice, five minutes of daily meditation,
deep breathing, or gratitude. Just little bitty changes. Okay. It
takes twenty one days to make a habit, It takes
(42:46):
six weeks to measure stress hormone improvements. We're talking about
quarters all and it takes three months to have a
change in your telimerase. So just doing a little bit
every day, all right, I'm gonna go to the next slat.
So here we go. Your aging trajectory is in your hands.
It's all about your daily choices, your weekly patterns that
(43:07):
lead to monthly habits to lead to yearly health outcomes,
and that leads to lifetile lifetime cellular resistance. So again,
just try and do one thing on a consistent basis,
make that a habit, then move to the next one. Okay,
So here's how you reprogram how you age. You make
cellular control choices, the impact to limerase activity. These are
(43:31):
the key habits I'll tell you it is five. Eliminate stress,
enhance your sleep, regular exercise, non inflammatory nutrition, and social connection. Easy.
Does it really cost you anything? It costs you some
money to buy foods, and that's that can be stressful
now that the you know your supermarket bill is going up.
(43:52):
But you know you can also I have a garden now,
and my garden produces more than I can eat. So
that's a that's an option for you. So start to say, hey,
you can join our age's bootprint community and we'll continue
to talk about this. But tilomeres aren't fixed. They respond
to your daily choices, and that means literally reprogram how
you age. So hey, I'm gonna stop sharing this. I
(44:13):
want to show those two those two things that I have.
Let me get back to you, all right, So I'm back,
all right. So this is this hard This is this
telomere trajectory. Quiz h. Let me see if I can
make this bigger so I can show it to you. Yeah,
So it's asking you about your sleep patterns, and it's
asking about your nutritional happins, and you're going to score it.
(44:35):
And when you you know, there's a certain score that
if you if it's above this, you are your trajectory
is going to where you're shortening your your telomeres. If
you have a lower score, it is saying that, hey,
you're on this trajectory to increase your tela mill link.
So this is very important. So let's go to the
next one I want to show you, and then this
(44:56):
is going to be the end. All right. We got
three minutes, all right. So this this is saying, hey,
this is how you can change your day. So when
you wake up, don't anticipate stress. All right. You want
to wake up and say, hey, I'm glad to be alive,
and this is going to be a great day. And
you're gonna say this is the day that the Lord
has made and I'm going to rejoice and be glad
in it. Just set your mind to it. I listen
(45:18):
to Lovely Day every morning, all right. I don't want
to wake up be dreading it. Okay, early morning. You
don't want to regret that there's no time for exercise.
Just do something, all right. You can just walk around
your house for five minutes breakfast instead of eating a
sausage and bagel. Eat oatmeal with fruit. Okay. Morning commute,
don't rush, don't have hostile thoughts. Practice a three minute
(45:40):
breathing technique. You can even do that while you're in
the car before you get to work. Just say I'm
gonna take some deep breaths and I'm gonna calm myself down.
When you get to work, don't play ketchup. Give yourself
a ten minute window for sitting or whatever. Go to
the breakroom and just you know, sit there and get
grind it in your workday. Don't be critical, self critical
(46:03):
of your thoughts. Be self compassionate. So I want to
give this, I want to have access to this. So
just think what am I doing and what little things
could I do? Could that could change my whole day.
It could change my whole day, even if I just
could get up with a new attitude. So for lunch,
don't eat quickly. Practice some mindful eating, you know, just
(46:24):
slow down, think about what you're eating. Don't just shove
the McDonald's down your throat, okay, because that's not nutrition.
In the afternoon, don't give into cravings, you know, don't
give into cravings. You can try and you know, have
a telomere friendly snack, you know, some berries, some nuts.
When you get a home. In the evening, don't ruminate,
(46:46):
don't think start thinking negative about how you hate all
your coworkers, all right. Mentally distance yourself from your job,
all right. For dinner, don't eat processed food, have a
whole food dinner. And in the evening, don't run through
your evening activities and chores without a choice, without a break,
And don't think about all of the things you didn't
(47:06):
do or you have to do. Don't even don't do that,
all right. You can have some type of stress reduct
that reducing techniques, you know, dim the lights, get take
away all the screens. Just sit and have some deep breathing,
read a book, listen to some kind of comedy or whatever,
so you can have a whole new day. Just think
(47:28):
about all the things on the left that you're doing
and how you can change it. And you could. You
could extend your life, and you could have a more
enjoyable life just by changing some of these habits that
are habits. You have some negative habits and you can
change those into positive habits. So I think I'm out
of time, Is that right? I'm actually going to go
(47:48):
live on TikTok at ten thirty. You know, I'm learning
the social media and so you know, I can answer
questions there. So that's what I plan on doing at
ten thirty. But hey, I hope you I'm going to
have this available for you so that you can you
can change your day, and you can change your life,
and you can change your telomeres. All right, so go
(48:11):
and press your friends about UH and educate them about
Tela meres. I think you're real smart that you can
say a word like that. Okay, And so all right, Rebel,
if I have any questions, I'll try and answer them
next week. But I know it's time to go leave.
Speaker 1 (48:25):
You covered everything and the questions that were xed were
covered in the presentation.
Speaker 3 (48:30):
So all right, great, Well, I hope you make some
of these changes because I need you to be around
so you can keep watching my podcast. So I need
you to live a long time, Okay, I plan on
being here.
Speaker 2 (48:39):
Okay, great, Thanks for joining Doctor Taylor today. If you
missed any part of this show, just check out the
podcast wherever you listen to podcasts. Angels Blueprint is every
Wednesday at nine am Eastern time on.
Speaker 3 (48:55):
W four C Radio.
Speaker 2 (48:57):
At W FOURHC dot com, we discovered ancient secrets to
better health through science and spirituality, made for modern times.
Until then, feel free to check out Angeless Blueprint podcast
dot com and Taylor Mvformulations dot com for more information
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guests should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:20):
For centuries, ancient cultures new to secrets to longevity like
tarity and healing. Now modern science is catching up. Ageless
Blueprint is a podcast that will reveal the modern secrets
of better health and a better life. Join doctor Eldrick
Taylor here today and every Wednesday at nine am Eastern
(00:42):
Time on W FOURHC Radio at W FOURHC dot com
as together we discover the secrets to better health through
science and spirituality. A better life with Ageless Blueprint starts now.
Here's your host, Doctor Eldrid Taylor.
Speaker 3 (01:03):
Hello, Hello, and happy Wednesday to everyone. I am doctor Taylor,
the hormone Doctor, and I'm also the Spiritual MD, and
this is the Ace's Blueprint podcast. So this morning, we're
going to give you five easy lifestyle changes that you
can start right now to help you to live longer, Okay,
(01:27):
to help you to be ageless, and to be honest
with you. I'm glad I'm doing this podcast today because
in preparation for it, I started examining some of my
habits and what I had, what I used to do,
and what I kind of stopped doing, and I in
my preparation, I was like, Okay, I've got to make
(01:48):
some changes. I've got to add some things because I
always like to practice what I preach. You know, in
my office, I don't offer anything to patients that I
haven't done myself or my wife is done. So I
want to be able to share my experience with my
patients and with my listeners and the viewers on my
podcast and whatever I do. So I'm going to give
(02:12):
myself a little self examination. I'll try and be as
honest as possible to tell you, Hey, these are some
things that I definitely do, and I'm going to tell
you even just this morning, I had kind of not
done my regular walk. So before this podcast today, I
did a twenty minute walk. One of the reasons why
I hadn't been doing the walks because I used to
(02:34):
walk my dog. When my dog is like fifteen years
old and he can't really make it around a mile
and a half course in my neighborhood. So today. I
kind of snuck out this morning and I did my
walk again. So anyway, you know, those little things add up.
That's what I'm going to talk about today. Your habits
make a difference, and you want to try and establish
(02:56):
good habits, and good habits lead to a either, even
if it's not a longer life, it's a healthier life.
It's a healthy, happier life when you have good routines
and good habits. Bad habits lead to you know, disease
and illness, and good habits can actually lead to good
health and lead to agelessness. Which this is our goal
(03:20):
is that no matter how long we live, we don't
want to age it as everybody wants to live forever
and nobody wants to grow old. So we want you
to live as long as you can. But we don't
want you to feel old. We don't want you to
think old, we don't want you to act old. All right,
So let's go to the last rebel. We're ready, all right,
(03:40):
so hopefully we're going to be able to move through this.
So this is a book that I would recommend or
get it on audiobook or what it's called the Tilamere Effect.
And we're going to talk about what tilameres are, but
this is straight out of that book, so I want
to give credit where credit is due. I would encourage you,
if this is of interest to you, to purchase this book.
(04:01):
This you actually won a Nobel prize for discovering what
tilomeres are, and we're going to talk about what that is.
But five easy lifestyle habits, and they really are easy.
The problem is making a habit out of it. That's
the hard part. So it's not anything that really costs
you a lot of money and not it's not very
(04:22):
time consuming. It's just about having those small habits that
add up over time and they can greatly influence your health.
So five easy lifestyle habits that can keep you young.
Discover how your lifestyle choices impact telomeres. You say, what
the heck is tilaman is. We're going to talk about that.
They're the protective caps on your DNA that govern cellular aging.
(04:43):
So you realize that, you know, you're constantly regenerating yourself.
You have a whole new set of sales every seven years.
Every seven years, you really have a whole new body. Okay, Now,
certain sales will will divide and they will replicate themselves
quicker than others. The cells in your gut, the cells
(05:04):
in your hair, cells in your nails, those all turn
over in a matter of days. But then there's other
cells like in your brain and liver, those take longer
to totally replace themselves. So it's very important that your
DNA is protected because that is the blueprint to keep
you repairing yourself and regenerating yourself. So if you don't
(05:28):
have these little protective caps on the ends of your DNA,
and I think the next lite talks about it's like
the caps on your shoelaces. Is that if you don't
have those shoelaces the caps on it, they just s
frazzle out. You can't stick it through the hole in
your shoes, and it just causes a problem. And that's
(05:48):
the same thing with these caps on your DNA, is
that if they're not there, then the division and the
replication process it's just afraid, just like on the ends
of a shoe. All right, So let's see if we
can go to the next slide. All right, think do
I have to go into presenter mode to do this?
Let's see, Uh, I think this is what should I do?
(06:11):
Rebel to get the slice. Can you move the slabs
for me? But really, okay, let me let me do
it this way. Stop screen share. Then I'm gonna share
a screen. I know I can do it this way.
All right. So can we see this? Yeah? Can you
see that? Okay? Great, but you can't see me right, Okay,
(06:32):
I can't see myself, so I'm gonna make sure I
don't do anything weird while I'm doing this. Okay, So
all right, So what a tailor me is? All right,
and you can and you can see my pointer? Okay, great,
all right, because we had a comment last time and
they said can you please use your pointer? So I'm
trying to honor honor those so all right, So what
(06:52):
a tailor is. They're protective caps. They shield genetic material
at chromosomes ends. They naturally decrease in lengthted by lifestyle factors. Okay,
so you always want to understand that, yeah, you have DNA,
but your genes are not fixed in stone. You have
this all of this information and your lifestyle and the
(07:15):
different decisions you make, and actually the thoughts that you
think they actually decide which one of those genes get
turned on and turned off. Okay, So they naturally shorten
with age, and because you know, we all age and
we all die, but you can either speed that up
or slow it down based on these five lifestyle changes.
(07:35):
Are five lifestyle factors. So cellular aging is like a clock.
Telameres dictate, dictate how sales age and function over time.
So think of tailor imas as the protective tips. They
keep your genetic shoelaces from unraveling. All right, all right,
So why telamere health matters. It matters because teela middle
length predicts biological age and overall health. Shorter tilamere are
(08:00):
linked to increased disease risk and faster aging. So if
you want to live forever, but you don't want to
grow old, and you don't want to be sick, and
I'll tell you the whole reason why I got into
this type of medicine is that I saw what aging
did to my parents. You know, my dad was a
Baptist minister. He was a vibrant, he had this strong,
(08:24):
bold voice, and the last ten years of his life
he had kidney failure, prostate cancer, and it just it
sucked the life out of him for the last ten years.
He died at age sixty nine, My mother had dementia
the last four or five years of her life, and
I saw what that did. So when I saw that,
I was like, I went on this journey to how
(08:46):
can I try and change the trajectory of my life.
And I'm sixty five now I feel like I'm in
a better state than my parents were. So hopefully this
will continue and I'm trying my best to keep this up.
So if you can do these changes, you can prevent
heart disease. Short teilomeres are associated with the higher risk
(09:07):
of cardiovascu to the disease. This includes conditions like heart
attacks and strokes. And you know, a lot of times
we're you know, we're surprised by when we have a
stroke or when someone has a stroke or heart attack.
But a lot of times now sometimes it's beyond people's control.
But a lot of times it's those small habits that
we either did or did not implement in our lives
(09:30):
that makes us more susceptible to this. So it also
increases your risk of cancer compromise. Tila mare health can
increase susceptibility to various types of cancers. This may be
due to genomic instability. So again, when those ends afraid.
What happens is the genetic material becomes unstable and it
(09:52):
can become damaged and be influenced by certain chemicals and
things in our environment, what we eat or what we breathe,
or what we drink. Shorter tela mill length has been
shown to increase cognitive decline. Studies show a link between
shorter telomeres and cognitive issues, which includes elevated risk of
dementia and age related memory. And it also has a
(10:14):
influence on metabolic disease like diabetes. Reduced telomere length is
often deserved in individuals with metabolic syndrome. This raises the
risk of diabetes and other related disorders. So your lifestyle
pulls the trigger. Telamere science shows a daily choices matter
more than genetic predisposition for healthy aging. So you know,
(10:35):
get out of your mind that, oh, my mother had
this or my father had this, so I'm doomed. I'm
going to get it. No, more than likely you have
the same lifestyle factors that your parents had. Are if
you are suffering from the same problems that your parents,
our grandparents are, something that seems to come down the
family line, then more than likely it's just because you're
(10:58):
doing the same things. You're doing the same things that
you saw your parents do and your older siblings do,
and so it leads to the same outcome. So don't
think of your genes as being something that you have
no control over it. You have almost full control of
your genes. Okay, you can control almost everything. So your
(11:18):
lifestyle pulls the trigger. Now. While genetics play a role,
lifestyle choices significantly influenced Taylor middlength and promote healthier agent. Right,
So it's important to know that you can. You have
a big influence on your health and your lifespan. All right.
So we wrote a book called The Stress Connection. And
(11:40):
when I wrote the book, when when my wife and
I wrote the book, Uh, the reason why we wrote
it is that we saw a study that said seventy
five to ninety percent of all visits to primary care
physicians are for stress related complaints or disorders. So at
that time, I was like, Wow, if I learn about stress,
I'll be able to help seven ninety percent of my patients. Well,
(12:02):
a recent study has come out and says no, ninety
percent of the issues that patients go to doctors for
is related to stress. And when I used to give
a presentation. I had a presentation that said that stress
will kill you. And this is this is like the
number one thing that you have to manage if you
(12:24):
don't want to age prematurely. Okay, and we see that
in our in our president's you know, Obama, all of
the presidents, they get older as they get further into office.
All right, so stress will aid you. Chronic stress is
the leading calls of teelor met damage, accelerated cellular aging
(12:46):
up to a decade. So you can age up to
ten years older if you are under chronic stress. And
ninety percent of the population is under stress. All right,
So how they stress in individuals consistently show shorter telomeres,
So chronic stress damages telomeres. Persistent stress causes inflammation directly
(13:08):
attacking attacking tilamere integrity and speeding up cellular aging. And
when we talk about chronic stress, sometimes it's a long
term stressor now like taking care of an aging parent,
are having a sick child, are being in a highly
stressful job for a long time. But then also what
(13:29):
seems to affect teilomeres if you have a series of stressors,
you know, a series of relatives dying. I know, during
a four year period in my life, my sibling who
is next to me, she passed away from breast cancer.
My mother passed away, like four or five of my
aunts and uncles passed away all at the same time.
(13:51):
So these cumulative things, they add up. And also you know,
if you've been through a bad divorce or in your
chronic dealing with the X or you know, children, those
things add up over time. So you know, my stress
relief formula is always, if at all possible, get rid
(14:12):
of the stress. Okay, and some of the you know,
some of the stresses is societal and family and all this,
But then there's also internal stressors and like food sensitivities,
like you know, all types of like hormone imbalances, metabolic syndrome,
liver problems, detoxification problems. Those are stressors on the body
(14:36):
that you may not know. This chronic inflammation that we're
talking about, well, can we get rid of whatever is
causing the inflammation, Can we get rid of the food
that's causing the inflammation, Can we get rid of the
parasite of the bacteria that's causing the inflammation. So, if
at all possible, get rid of the stress. And then
the second step I always say is try to change
(15:00):
how you respond to the stress. You know, if you
have a sick family member or taking care of aging parents,
or even if you have a stressful job, you have
to have effective stress tools. And I lately I have really, really,
really been promoting meditation. And again every time I get
(15:21):
on here, I want to apologize to my patients or
to anyone who I have tried to give health advice too,
that I haven't talked about meditation. And that has been
like the career changing discovery. And I can't say discovery
because people have been meditating for thousands and thousands of
years and for something to last for that long. And
(15:44):
that's what I've learned by going to Egypt and all
this is that things that stand the test of time
are usually true. And that's why I don't I try
my best not to get involved in fads or anything,
because they don't last, and anything that doesn't last is
probably not true. So meditation has been around since the
(16:05):
beginning of civilization, and in civilizations all over the world
that even had really not had any contact with each other,
they all promote meditation and meditation and prayer are similar,
but meditation is more inward and prayer is more outward.
(16:26):
Outward is please God, help me to do this, but
meditation is more is trying to control your mind and
your thoughts so that you have more control over your
reality or what you experience, because you have to look
at stress. Stress is how you perceive it. And the
example I always give is that when I used to
(16:47):
go and take my kids to the amusement park, to
Disney World or whatever, and just as I said, I
hate going to Disney World, my wife and kids do.
It's because I saw those as a stress. I did
not like that sinking in my stomach when I would
go get on a roller coaster. So for me, it
(17:08):
was stressful to go to Disney World. I didn't like it. Okay,
that was my perception, but my kids loved it. So
stress is all how you see it. People go and
climb mountains and they see it as an exhilarating experience.
I see it as I see it as death. So
it's all how you look. So if you can change
(17:28):
your perception, if you can change how you respond to
a stress, then that will relieve the stress. Because you
got to think, you know this world is stressful. Life
is stressful, so you have to learn how to deal
with it. So meditation, breath work, I'm telling you all
of that works, journaling, and mindfulness. I keep talking about
(17:49):
this muse headband. I love it because it taught me
how to meditate. It taught me how to quiet my mind.
It taught me how to let my thoughts just pass
and don't get caught up in negative thoughts. Okay, so
repair so managing stress protects telomeres and stimulates telmeraates. Now,
to limeraatese is this enzyme that can lengthen the telomeres
(18:13):
even if you've shortened them, so you know, so don't
think it's too late if you can increase this enzyme
to limeraatese. And that's what all of these solutions are
going to be there. What their job is is to
increase this enzyme so that you can repair or lengthen
those telomeres. So even though you've done a lot of damage,
(18:34):
you know, maybe you smoke, you smoke, you drank, and
all of us damaged ourselves when we were young, but
our telomeres will long so we could bounce back from it.
But now as you get older, you're going to have
to try and you know, make up for the sins
of your youth by trying to increase telimeraates. So daily meditation.
(18:55):
I do that religiously. I mean, even if I forget
about it in the morning, I try to do it
before I go to bed, and sometimes I do it
in the morning and the evening to calm my mind
so I can sleep and have a good night's sleep,
and that is of utmost important to sleep. Gratitude journaling
if you can stop complaining and start being grateful for whatever.
(19:17):
So you may have had an awful day, but say
I'm grateful that I made it, I'm still here. I'm
grateful that I have dinner on the table. I'm grateful
that my wife or my husband whoever is here and
still loves me. Or you can find something be grateful.
I'm grateful that it's raining, or I'm grateful that it's
not raining. You can always find something to be grateful for.
(19:39):
So if you can keep that in the forefront of
your mind is a great stress reliever. Fox breathing techniques
and I would really encourage you to and I'll just
give you the things that I did. I use the
mused meditation band, and I have a link where you
can get one, and it's fifteen percent off. It's it's
(20:00):
not cheap, but I'm going to tell you if you
want to incorporate this, it really will help you. And
then the other thing I did was Declutter the Mind.
It's a thirty day mindfulness meditation course and that teaches
you all the breathing techniques and even immuse. It teaches
you breathing techniques and because of the biofeedback, you can
(20:21):
see which one of those techniques works the best for
you to take you out of the stressful brainwave pattern
which is the beta brain waves and puts you into
the positive brainwave patterns which is alpha, so progressive muscle
relaxation and nature walks. I told you I was looking
at this yesterday. It's like I got to start walking again.
(20:42):
So I walked this morning. I'm proud of myself, you know,
and I feel like, if I keep doing this, I'm
going to increase that enzyme to limeraates. So stress management
isn't just about feeling better. It's about preparing your DNA
and extending your health span at the fundamental cellular level.
And that's where we talk about health spend. You know,
you can live to be eighty or ninety, but if
(21:05):
you stop being healthy at fifty two, you know, that's
thirty years of not being healthy. So we want to
try and maintain our health for our entire life. All right, now,
this is this is something I have to work on, Rebel. Well,
are we still okay? Everybody can see everything. We're okay,
Yes we are okay? Am I going too slowly? Going
(21:26):
too fast? Seems to be a great pace stuck? Okay?
All right? Any questions yet?
Speaker 2 (21:31):
No?
Speaker 3 (21:32):
Okay, all right, all right, here we go. So lifestyle
have it. And this is what I have been diligently
working on is quality sleep. Now, I tell my patience,
nothing gets better if you don't sleep, because that's when
all the repair mechanisms, all of the regeneration, everything good
that you need in order to maintain your health and
(21:55):
repair any damage that might have happened to any one
of your organs or sells. It happens while you are asleep,
and as you get older, sleep becomes more difficult. My
kids can sleep for hours on end, and I can't.
And they're twenty nine and thirty four, and I just wish.
My daughter came over after brunch last Sunday and slept
(22:19):
in our slept in her old bed for like three
four hours, and I'm like, how can you sleep that long?
And then she'll go go home and she'll sleep again.
I can't understand it. I envy her. So quality sleep
is crucial for teilamere health, or sleep directly correlates with
shorter telomeres and accelerated cellular aging. So this is sleep deprivation.
(22:41):
Less than six hours of sleep accelerates tilameres shortening and
cellular aging. And I'll tell you when I got started
on this age's blueprint path, I was so excited. I
was probably getting four or five hours of sleep because
I was staying up late and I was getting up early,
and I couldn't wait to get up early. I was
enjoying it. But after a while I saw it was
(23:03):
wearing on me, and I'm like, I gotta slow down.
So now I am really adamant about sleep. I have
all kinds of I have all kinds of gabbets, gadgets
that monitor my sleep and make sure I'm getting a
rim sleep because it's important. It's probably the most important
(23:23):
thing you can do to remain ageless or to slow
down agent. So you want to get at least six
hours of sleep now, I will be honest with you.
If I get six hours of sleep or six to
seven hours of sleep, I'm fine. My wife needs more
eight or nine hours, and different people are different. The
key is if you sleep at night, do you get
(23:46):
sleepy during the day. If you are sleepy during the day,
you're not getting enough sleep at night. So that's a
good gauge to see. So if I get six hours
of sleep, I'm not sleepy during the day. I wake
up energized. So that's my goal now. But for a
time I was getting less and I'm really focused on
my sleep now. So different people need different amounts of sleep,
(24:08):
but usually the bare minimum is five to six hours. Now.
The other thing is having a consistent sleep schedule because
your brain needs to it needs to be trained, and
your body needs to be trained to say, okay, is
this the time that you want to be energetic and
you want to do all these things? Or is this
the time that I need to sleep and I need
to repair. So if you sleep, if you go to
(24:30):
sleep one night at one o'clock and then the next
night at nine thirty, and then you wake up at
four o'clock and then at ten o'clock. You have a
time keeper in your brain and it goes by signals
of oh, this is daylight. You want to be active,
all right, okay, let's go. You want to eat, you
want to do Oh this is nighttime. You want to sleep,
(24:50):
you want me to repair. But the problem is is
that we get this confused when we have this inconsistency
in our sleep patterns. And also, and we've all almost
everybody knows this now. Sitting in front of this computer
screen like I am right now, it is really telling
my brain to be awake. Now, if you do this
at ten o'clock at night, your brain is saying, hey,
(25:12):
you want to be awake. And so now it's going
to keep you awake. And even if you go to sleep,
your body is not going to be able to prepare
itself like it should because it was being stimulated right
before you went to bed. So if you have a
you know, if you have trouble going to sleep, and
(25:32):
I know y'all have heard this, is you need to
not be looking at screens right before you go to bed,
because it's telling your brain that you want to be awake,
and it's not. Your brain's not secreting melatonin, which helps
you to sleep, and melotonin helps to balance your hormones.
It helps to balance your glucose. So this inconsistency in sleep,
(25:53):
it can cause you to have diabetes, have hormone problems,
have GI problems, make you gain weight. So you really
want to set a time. So I go to bed
between ten and eleven, and I am consistent with it,
and I usually wake up around five o'clock and that
has become a pattern for me. Except when I'm on vacation,
(26:14):
I usually can sleep longer. I'm talking a lot about
this because that's how important it is. So you want
to have a consistent sleep schedule. You want to have
a cool, dark bedroom. I've started sleeping with a I
cover with a you know what they call a night mask,
so I can so I can make sure that no
light is coming in stimulating me, not to make melotonin,
(26:37):
avoid blue light before bed. I try my best to
close this computer around nine nine thirty. I try not
to look at TV after, you know, within a half
hour when I'm going to sleep. You want to limit
caffeine and take especially late at night and you want
to have tech free sleep. You don't want to have
your phone close to you. You really don't want to
(26:58):
have an electric alarm clock around you. And if at
all possible, you want to be able to wake up
without the alarm clock. Where you set a where you
set a natural rhythm of being awake and being asleep.
All right, So here's how you can do it. So
we talked about this, But boost your quality magnesium or
herbal teas before you go to bed. You can use
(27:20):
white noise or earplugs. I actually on my Alexa, ask
it to play sleep music, and there's there's all kinds
of music on there's all kinds of music on YouTube
and then Alexa that you can play while you're asleep. Now,
I'll tell you another thing that I do because your
(27:41):
subconscious is always listening. I listen to some Napoleon Heel
YouTube videos and I can just listen to them and
it's all about uh, you know, bettering yourself and and
and you know, living out your dreams and all these things.
Because your subconscious mind is still listening even while you're asleep.
(28:03):
So I've started listening to that while I'm sleep because
it gets you in a mindset that you can be
more productive. So these are all tricks you can use.
And you want to have a relaxation routine, you know,
whether it's a gentle stretching or you reading a book.
And here's another thing. Reading from an ebook you don't
want to do that. You want to read from a
(28:25):
real book because that ebook is going to be emitting
that blue light. Also, sleeping with red light in the room,
that's another thing you can do. So all right, sleep
is critical for telamar repair. Prioritize quality sleep for powerful
anti aging benefits. During deep sleep, cellular repair mechanism activate
to limeraates, production increases and telomere damage inflammation decreases, or
(28:49):
sleep leads to accelerated biological agent. All right, Oh wow,
it's nine thirty already, Isn't it is the time for
a breakup? Is it? Then? Is it then thirty? The
problem is I can't see the timer because all I
can see is my screen. Okay, is nan thirty? I
usually go at nine thirty and then I'm gonna try
(29:10):
and get through this because I want to Yeah, okay,
all right, so let's go to a break I gotta
speed this up a little bit.
Speaker 2 (29:18):
We are going to a quick break, so stay with
us as we explore the Ageless Blueprint right here on
W FOURHC Radio and Talk for TV, an ancient secret
with a modern twist for better health and vitality. Doctor
Taylor will be right back. Taking care of your health
shouldn't mean taking a handful.
Speaker 3 (29:39):
Of pills every day.
Speaker 2 (29:41):
At Tailor MD Formulations, they create doctor developed supplements that
combine them best matchal ingredients so you get the results
you need with fewer pills. Tailor MD Formulations is backed
by science designed for real life, with real results, less pills,
(30:02):
better health, doctor approved. Shop now at Tailor MD formulations
dot com and discover smarter supplements for smarter health. That's
Tailor MD Formulations dot com. We are back for more
of Ageless Blueprint once again. Let's join doctor Taylor for
more insights and research on the ancient secret to better
(30:23):
health and a better life in modern times. Here's your host,
doctor Eldred Taylor.
Speaker 3 (30:29):
Okay, so let's get going here. So lifestyle, have it,
regular exercise and against most everybody knows that this is
what's good for you. So we're just I'm just going
to tell you why. Okay, so aerobic exercise, it boosts
circulation and oxygen delivery. All right, you want to have
some resistance training because this stimulates cellular repair and growth factors.
(30:52):
You know, when you're lifting, when you're doing weight training,
you're actually tearing away old muscle sales so you can
build new ones. So again, we want to regenerate. We
don't want uh, you know, we want our muscles to regenerate.
We have new, stronger muscles. But you also need to
have recovery periods so that that repair can actually happen.
(31:14):
Because you can over exercise. You know, you don't need
to go out and run marathons, you know, five times
a week you can actually you actually will decrease our
shortened teil ameres if you over exercise. So you want
to have a moderate amount of exercise on a regular basis.
And you also want to have flexibility because you know
(31:34):
a lot of these professional athletes they are very into
flexibility because if you keep working those muscles, they begin
to contract and that flexibility is lost and it increases cortisols.
So flexibility work actually decreases or reduces cortisol, which is
the stress hormone. So what's optimal exercise one hundred and
(31:56):
fifty minutes of moderate aerobic weekly exercise. Again, that can
be walking. There's certain things you can do like walk
briskly for three minutes and then slow down for three
minutes or whatever, so you don't have to do high
intensity exercise. But also short first of high intensity exercise
(32:18):
can be as beneficial as forty five minutes of exercise.
We all heard of hit high intensity interval training that
actually increases teeler mill length. Okay, two to three strength
training sessions, daily movement breaks if you have an Apple
watch every hour and a half or whatever take to
stand up. If you're at a seditariy job. Optimum one
(32:38):
to two high intensity interval training sessions a week, then
have recovery days with gentle movement. I actually have an
app that shows me, am I recovered enough to go
and do you know, strenuous exercise and on those days
I try not to do that and you can do
just gentle walking or whatever. So that's very important. So
longer teiler mills for extra SI is twenty three percent
(33:01):
longer tilomeres and that can translate into nine extra years
of ageless living. All right, So exercise is cellular medicine.
Regular movies don't just feel younger where the DNA measures
younger resisting aging. A sedentary lifestyle accelerates cellular aging. The
good news is never too late to start. So I
started my walking again today. That with telemell, lengthening possible
(33:24):
within months of consistence and activity. Anti inflammatory nutrition. This
is another thing I tell you. I'll try to practice
what I preach. Is you want to have an anti
inflammatory nutrient rich nutrition is crucial for tila mere health,
protecting and even lengthening them. Conversely, processed foods accelerate cellular aging.
So you want to eliminate processed food. You want to
(33:45):
eliminate how fruitals coincept You really want to eat a
plant rich diet. Anti oxygens for vegetables, fruits and herbs
protect tilamus from damage and support repair. And I am
about ninety percent vegetarian. And if I am going to
eat meat, I'm going to eat a fatty meat, a
fatty fish. I'm going to eat salmon. I want to
(34:07):
eat wild caught salmon, but that's really about the only
fish that I will eat. You can also eat. I
usually eat granola that have grains in it. It's just
nuts and seeds, and that helps to reduce inflammation. That's
how I get my omega threes and support tilamere integrity.
You want to avoid inflammatory foods like processed foods, sugars,
(34:28):
and trans fats cause oxidative stress directly short shortening telomeres.
So I'm gonna tell you a plant based diet is
good for you. Okay. And I've gotten to the point
where I don't even like meat anymore. I don't like chicken,
I don't like beef. So it's not that I'm denying
myself of something I don't want it anymore. So here
take tila reprotecting foods. Dark leafy greens have folid and antioxidants. Berries.
(34:53):
I usually eat quinoid with blueberries and raspberries in it.
That's one of my favorite morning treats. Fatty fish Omega
three is for inflammation control, Green tea and tumoring support
calimeraates activity. These are telomere damaging foods. Processed meats increase inflammation.
Sugary beverages spike blood sugar, Refined grains lack protective nutrients,
(35:19):
trans Fats and excessive alcohols accelerate alcohol accelerate cellular aging.
So here here are the tilomere lengthening diets and the
tilamere shortening diets. Mediterranean diets. It's really mostly like a
plant based diet, but it just adds a lot of
fats and oils, good fats like avocados and olive oil
(35:40):
and avocado all So that's really the Mediterranean diet and
then the plant based diet. These lengthen and this is
what up to fifteen years. This is like nine years,
but the standard American diet that's why we have such
poor health. It is going to decrease your AI each
(36:00):
by like five or six years. And if you add
higher processed foods, this is what you're dealing with, all right,
So choose foods that build cellular resilience not inflammation. That's
that's pretty simple, okay. And this is lifestyle habit number five.
Social connection. All right, are you in a positive relationship?
(36:21):
And I will tell you in this book they talk
about how even if you're as a child, how your
relationships in your as a child between your parents and
where they mean to you, where they abusive, were they
inappropriate with you? All of that it governs your social
(36:41):
connections throughout your life. If you don't recognize what those
childhood experiences did to you, there's a whole system in
this book to say, hey, is your childhood Did you
grow up in this type of situation? It may explain
how your social connections are being influence even as an adult.
(37:02):
So anyway, lifestyle have it. Human connection and positive mindset
significantly impact telomere length and cellular aging. Strong relationships and
a perfect purposeful outlook lead to longer telomeres and slower
biological aging. And I will tell you this Age's blueprint
project has given me purpose. It's made me excited, is
made me, uh, you know, excited about about life. I
(37:24):
have a positive outlook on life because I feel like
I'm doing something that is helping people and is helping
me at the same time. So if you can find
something like that, especially as you get older, some type
of purpose and and I think one of those is grandchildren.
You know, grandchildren gives older people or more mature people
(37:45):
something to live for. I gotta live for it. I
gotta do these I gotta pick them up for school,
I gotta help So all of those things are important.
So strong relationships buffer stress protecting telomeres. So you know
that's why I you know, as you go see I
don't have grandchildren, but people tell them they go see
their grandchildren, they just they light up. The child lights
(38:05):
up and the grandparent lights up. So sense of meaning
correlates with sailor resistance, optimistic outlook. I will tell you
that I have a mantra now that whatever is going on,
I say, this is going to work out in my favor,
and I'm going to I'll tell you that the more
I say it, the more it happens. So you have
to you can't think, oh, I'm going to get old
(38:25):
and crippled and die. No, you have to think, wow,
I got this, I'm still here. I got so much
life to live. That's how you have to look at things.
And we talked about practicing gratitude. Regular appreciation enhances psychological
well being. Community belonging, social integration reduces stress. We know
that if you can be a part of a group,
(38:46):
you know you're part of a book club or a
garden club, all of those things will lengthen telomeres and
make your life more enjoyable. So the loneliness effect, and
this is what I see when a spouse dies, and
it's more in men than women. You know, it's really
a statistical fact that if a you know, a man
(39:08):
and a woman have been in a relationship, or anybody,
I should say, any relationship long term. But I'm going
to talk about a husband and wife marriage. Is that
if they've been together for thirty forty years and the
wife dies, usually the husband will die within a year.
And I'm not saying it's always, but that's a high
probability unless they get remarried. So I think what it's
(39:31):
trying to what is showing us is that men need women,
but women don't necessarily need men. Okay, because women can
live thirty years without a husband if they you know,
they pass away, but men is very hard. So social
isolation creates chronic stress, systemically damaging TELA music and accelerating
cellular aging. Loneliness triggers inflammatory response and stress hormonesy eroding
(39:55):
TELA mare length. Social connection is biologically essential for healthy age,
So loneliness isolated individuals show fifty percent faster teel them
as shortening rates. But if you're optimistic, you can live
twenty six percent longer, all right, So you want to
build social resilience, prioritize quality relationships, Schedule regularly, check ins
(40:16):
with friends and family, join communities of interest, Volunteer for
causes you care about. Practice active listening and empathy, so
you know, be more concerned about somebody else than yourself.
So you want to cultivate a positive mindset daily gratitude,
practice reframe challenges. So don't look at a problem as
a problem. Look at it as something that I'm going
(40:38):
to learn from, I'm going to get stronger from. Because
it is true, whatever kills you makes whatever doesn't kill
you makes you stronger. So think of your problems like that.
Practice self compassion, don't beat up on yourself when you
make a mistake. It's a learning experience. Set meaningful goals,
and limit negative media media exposure. Believe me, I try
(40:59):
my best not to look at the news. I try
my best not to look at the news, and really
don't look at it before you go to bed. It's
not going to do anything good for you. So love,
support and meaningful and powerful medicine for I DNA. Cultivating
positive relationships and an optimistic outlook protect cellular integrity and
extends health span. All right, So this is a teilomet
(41:22):
trajectory quiz. I'm going to actually have that. I'm gonna
show it to you if I have time, but I'm
going to have a link for it with the with
the recording. So it's a quiz and it says, are
you on the trajectory toward lengthening? Are shortening your telomeres?
All right? So I'm going to show that in just
a second, because i know I'm kind of running out
(41:42):
of time. I got seven minutes left, So take one
step today. Small changes can make a big impact. So
try to sleep thirty or sixty minutes longer, you know,
move your bedtime. If you usually go to bed at eleven,
try to go to bed at ten thirty. It's something easy,
all right, and it can improve RaSE activity within weeks.
Try to commit to a twenty minute daily walk. That's
(42:04):
what I did today. I'm like, hey, I got to
practice what I preach. I'm doing it and I'm gonna
make that a habit. It provides stress reduction and long
term tiler mit production. It kind of calms my nerves
before I have to do this podcast, so that I'm
not on here and I'm nervous. I kind of got
that all out social connection. Schedule a weekly call, a
coffee with someone who matters. Strong relationships, buffer stress and
(42:24):
protects cellular health. We usually go to brunch with my
kids every Sunday, and that you know, that's a that's
a strong connection for us. Hydration swap, replace one sugary
drink daily with water, mindfulness practice, five minutes of daily meditation,
deep breathing, or gratitude. Just little bitty changes. Okay. It
takes twenty one days to make a habit, It takes
(42:46):
six weeks to measure stress hormone improvements. We're talking about
quarters all and it takes three months to have a
change in your telimerase. So just doing a little bit
every day, all right, I'm gonna go to the next slat.
So here we go. Your aging trajectory is in your hands.
It's all about your daily choices, your weekly patterns that
(43:07):
lead to monthly habits to lead to yearly health outcomes,
and that leads to lifetile lifetime cellular resistance. So again,
just try and do one thing on a consistent basis,
make that a habit, then move to the next one. Okay,
So here's how you reprogram how you age. You make
cellular control choices, the impact to limerase activity. These are
(43:31):
the key habits I'll tell you it is five. Eliminate stress,
enhance your sleep, regular exercise, non inflammatory nutrition, and social connection. Easy.
Does it really cost you anything? It costs you some
money to buy foods, and that's that can be stressful
now that the you know your supermarket bill is going up.
(43:52):
But you know you can also I have a garden now,
and my garden produces more than I can eat. So
that's a that's an option for you. So start to say, hey,
you can join our age's bootprint community and we'll continue
to talk about this. But tilomeres aren't fixed. They respond
to your daily choices, and that means literally reprogram how
you age. So hey, I'm gonna stop sharing this. I
(44:13):
want to show those two those two things that I have.
Let me get back to you, all right, So I'm back,
all right. So this is this hard This is this
telomere trajectory. Quiz h. Let me see if I can
make this bigger so I can show it to you. Yeah,
So it's asking you about your sleep patterns, and it's
asking about your nutritional happins, and you're going to score it.
(44:35):
And when you you know, there's a certain score that
if you if it's above this, you are your trajectory
is going to where you're shortening your your telomeres. If
you have a lower score, it is saying that, hey,
you're on this trajectory to increase your tela mill link.
So this is very important. So let's go to the
next one I want to show you, and then this
(44:56):
is going to be the end. All right. We got
three minutes, all right. So this this is saying, hey,
this is how you can change your day. So when
you wake up, don't anticipate stress. All right. You want
to wake up and say, hey, I'm glad to be alive,
and this is going to be a great day. And
you're gonna say this is the day that the Lord
has made and I'm going to rejoice and be glad
in it. Just set your mind to it. I listen
(45:18):
to Lovely Day every morning, all right. I don't want
to wake up be dreading it. Okay, early morning. You
don't want to regret that there's no time for exercise.
Just do something, all right. You can just walk around
your house for five minutes breakfast instead of eating a
sausage and bagel. Eat oatmeal with fruit. Okay. Morning commute,
don't rush, don't have hostile thoughts. Practice a three minute
(45:40):
breathing technique. You can even do that while you're in
the car before you get to work. Just say I'm
gonna take some deep breaths and I'm gonna calm myself down.
When you get to work, don't play ketchup. Give yourself
a ten minute window for sitting or whatever. Go to
the breakroom and just you know, sit there and get
grind it in your workday. Don't be critical, self critical
(46:03):
of your thoughts. Be self compassionate. So I want to
give this, I want to have access to this. So
just think what am I doing and what little things
could I do? Could that could change my whole day.
It could change my whole day, even if I just
could get up with a new attitude. So for lunch,
don't eat quickly. Practice some mindful eating, you know, just
(46:24):
slow down, think about what you're eating. Don't just shove
the McDonald's down your throat, okay, because that's not nutrition.
In the afternoon, don't give into cravings, you know, don't
give into cravings. You can try and you know, have
a telomere friendly snack, you know, some berries, some nuts.
When you get a home. In the evening, don't ruminate,
(46:46):
don't think start thinking negative about how you hate all
your coworkers, all right. Mentally distance yourself from your job,
all right. For dinner, don't eat processed food, have a
whole food dinner. And in the evening, don't run through
your evening activities and chores without a choice, without a break,
And don't think about all of the things you didn't
(47:06):
do or you have to do. Don't even don't do that,
all right. You can have some type of stress reduct
that reducing techniques, you know, dim the lights, get take
away all the screens. Just sit and have some deep breathing,
read a book, listen to some kind of comedy or whatever,
so you can have a whole new day. Just think
(47:28):
about all the things on the left that you're doing
and how you can change it. And you could. You
could extend your life, and you could have a more
enjoyable life just by changing some of these habits that
are habits. You have some negative habits and you can
change those into positive habits. So I think I'm out
of time, Is that right? I'm actually going to go
(47:48):
live on TikTok at ten thirty. You know, I'm learning
the social media and so you know, I can answer
questions there. So that's what I plan on doing at
ten thirty. But hey, I hope you I'm going to
have this available for you so that you can you
can change your day, and you can change your life,
and you can change your telomeres. All right, so go
(48:11):
and press your friends about UH and educate them about
Tela meres. I think you're real smart that you can
say a word like that. Okay, And so all right, Rebel,
if I have any questions, I'll try and answer them
next week. But I know it's time to go leave.
Speaker 1 (48:25):
You covered everything and the questions that were xed were
covered in the presentation.
Speaker 3 (48:30):
So all right, great, Well, I hope you make some
of these changes because I need you to be around
so you can keep watching my podcast. So I need
you to live a long time, Okay, I plan on
being here.
Speaker 2 (48:39):
Okay, great, Thanks for joining Doctor Taylor today. If you
missed any part of this show, just check out the
podcast wherever you listen to podcasts. Angels Blueprint is every
Wednesday at nine am Eastern time on.
Speaker 3 (48:55):
W four C Radio.
Speaker 2 (48:57):
At W FOURHC dot com, we discovered ancient secrets to
better health through science and spirituality, made for modern times.
Until then, feel free to check out Angeless Blueprint podcast
dot com and Taylor Mvformulations dot com for more information
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