In this episode, Dr. Rosello dives into some of the details about what can lead to longer lives, with longer healthspans. He offers explanations of stem cell treatments, explains how it works in Costa Rica and the USA. He concludes with a handful of great practical tips all of us can follow, regardless of our financial assets. Dr. Richard Rosello is the Chief Vision Officer for Regenerative Medicine Institute, a longevity and stem cell research institute and clinic. He has a PhD from University of Michigan and undergrad from MIT. As a quick reminder, the Expert Network Team provides free consultations. We would love the opportunity to be of service to you or someone you care about. Just scroll the liner notes to contact one of our experts or today’s guest. And please share this podcast with anyone who you think might find it interesting. As always, it is good to have an expert on your side.
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Dr. Richard Rosello
Consultation: https://rickyrossello.com/contact/
Substack: https://rickyrossello.substack.com/
Book: https://rickyrossello.com/the-book/
Longevity: https://rickyrossello.com/longevity/
RMI link: https://rmi.life/rossello
Social media: @ricardorossello
Website: rickyrossello.com
Welcome to the Expert Network Team Podcast.
Welcome to the Expert Network Team Podcast. I'm Karl Frank with A& I Wealth Management. And with me today is Nathan Merrill with Good Speed and Merrill. How are you, Nate? I'm doing terrific. You look great, my friend. You look like you are already. imbibing the fountain of youth, which is our subject today.
Part two. Our guest is Dr. Ricardo Rosello. Ricky, how are you doing? I'm doing well. Thanks. Thanks for inviting me and excited to be here with you. You look great. I wish I could do something with my hair even remotely close to what you've done. Is that part of the program? Can I come there and grow my hair back?
We're trying. We're looking into it. There's a lot of creative combing over here. Don't get a lot of creative. I like it. Okay, very good. Actually, I'm loving not having it. I haven't had it for a long time. And I remember the days when I did have to worry about that. And now it's a whole lot easier.
My life is more simple. Today's conversation is going to continue our last podcast, but so Dr. Carter, you are the chief vision officer for the regenerative medical Institute. Did I say that right? Is that the name? Yes, that's correct. The Regenerative Medicine Institute we've been open for a couple of years now down in Costa Rica.
Our founders worked for seven years to get the permits. We are the only permanent entity to, to do this. And the reason being, we chose Costa Rica was that it's, it has a robust regulatory framework, but it is not as, it is not as limiting as what happens in the FDA in the United States.
So there is a high standard of excellence of patient care and results. But we were able to do some of these procedures and, improve the quality of life of many of our Is this a, is this something that still suffers from some of the apprehension or misunderstanding, misprision around stem cells that you couldn't do it say in anywhere in America or, I'm just making something up there, but what's the, maybe a little more there would help people get more comfortable.
Absolutely. I think, Some of these things might change now certainly Secretary Kennedy has spoken about diving in deep into some of these things, whether it's exosomes. Peptides and even stem cells and, it's not the root of evil. At least I don't believe, I just think it's the way that the FDA was designed.
And here's perhaps a short story to illustrate, when the FDA was assigned for the most part you're able to take drugs, whatever drugs you're making, take a Tylenol and you're able to reproduce it. identically for, many millions of times over. And so what you do with Tylenol 1, you can do with Tylenol 5, you can do with Tylenol 5, 000.
And that has been the standard when cell therapies came along, not only stem cell therapies there's an inherent variation to cells, right? Cell one is going to be different from cell two and so forth. And so they started subcategorizing these things and at the same time trying to treat them as medicine, as drugs.
So there's a special subsection for tissues in the in the regulatory framework for for the FDA. Some tissues, there are some exceptions and for some rare diseases where you could use stem cells and where you could use a particular set of tissues and so forth, but for the most part, if they are not intact or unmanipulated, then they would not
So that's the rate limiting step over here you couldn't be able to use, for example, umbilical cords because they are in fact manipulated because they're grown and they're not your own tissue, but they're rather a donated tissue. Fascinating. I'll continue, Nate, and you jump in when you're ready to help us, too, anytime.
So I'm really curious about what you do. How do you extract a stem cell? Is this painful? Is this something that I'm gonna, regret doing in the morning after? This is a great part. So there's two things as we mentioned in the last episode. First, there's umbilical cord stem cells.
There's no extraction needed for those. Those are taken from donations from mothers when they give birth. We take the umbilical cord we extract the tissue. We select out the cells. By the way, We do all sorts of history checks on, on, on the mother, both just regular checks and laboratory checks, we make sure that everything is completely kosher, and then out of that one umbilical cord, you are able to grow those cells several times over so much so that from one umbilical cord stem cell, you could or one umbilical cord, you could probably treat it.
Anywhere from 100 to 150 people with that, right? And so that's one piece. That one doesn't hurt. It's just either an injection or an IV or something of a sort. And I can define that. The other one is the cells that we extract from you to store and for future use.
That's what our bio bio insurance effort is, does. Again we take those cells from the bone marrow. It has three different types of stem cells. Some are more differentiated than others. But we store them and, if you were to use those cells or extract those cells the for a bone marrow transplant, you would have to go with an injection, take them out, take the bone marrow and so forth.
Is that painful? That is painful I'm not gonna lie but we don't use that. Luckily we have some medications we use a medication called neupogen that essentially for a short period of time signals your stem cells in the niche in the bone marrow to produce an identical copy of itself and then releases it into the bloodstream.
So we prep the patients for a couple of days. You, before you come to Costa Rica, you just take the neupogen a couple of days before. And then when you're in Costa Rica, we have a machine that we use for several treatments. It's called an apheresis machine where we're able to Take the blood out.
Separate out the umbilical cord stem. The adult stem cells from the bone marrow and then circle your blood back into you. And we take that fraction of the cells that, that our stem cells store them for future use or for future reprogramming, as we discussed.
I'm sorry, like a dialysis type of machine. It is like a dialysis machine. Yeah, I'm happy to share some images after, but it's a lot of these things, first of all. Everything that we do is essentially outpatient, right? If you get a stem cell infusion, it's a 45 minute to an hour IV.
That's the systemic stem cell infusion. If you're getting your stem cells collected, you sit down in a chair, a nice room with TV, and then you have the blood extracted from you. It's a process that takes anywhere from two to two and a half hours depending on the patient. We take labs beforehand and we know a better estimate just so that we can extract the amount of stem cells that we desire.
The third procedure we do is using that same machine as a therapeutic plasma exchange, which I would love to dive in after we talk about stem cells, because it's something that's having a lot of impact in in, in a lot of a lot of the fields. And then lastly, again, as I mentioned in the last place, we do musculoskeletal, which is all of the joints and the pains and so forth, skin sexual wellness and cognition.
And those are outpatient, but for those we do use light sedation. So you're probably going to be out for an hour and 25 minutes while we do the procedure. And, a couple of hours after you're back in your hotel room we're checking on you so that everything's fine.
That's the the scope of of what we're doing. So how do I know if this is right for me? It's obviously elective. Don't imagine it's covered by insurance. So who are the patients? Who's doing this and why, if you can get into that? Absolutely. There, there are a lot of pay patient testimonials and you will be able to see them, but I'll tell you in general it's folks that are trying to get a little bit more out of out of their life extending their health span and feeling it.
People that have some limitations in the collateral damages of aging that I've spoken to you about. And then there's the high there's a another subset of folks that are high throughput individuals like athletes astronauts and so forth. that are trying to get an edge on, on, on some of their function.
And and they come to us as well. The range goes from, 30 years to about our oldest patient so far is 86. And again, it depends on, on, on your objectives and what you want to do. The way we do it to make it simple, you don't just have to listen to me.
I can, I'm happy to talk to anybody again that, that's interested. But the next step after talking with me would be, I would facilitate a consultation with one of our physicians based on what your needs are, what your goals are and so forth. And, maybe somebody's need is just that they have a.
Nagging knee injury or that they want to look better on their skin, or they just want to have a set of things that will enhance their prospectus and longevity and health plan. So based on that. We channel them to a consultation and our doctors are trained to do the following.
First if we can't, if we can't achieve the goals that you're setting forth we tell you, right? We don't want to bring people. We've told a lot of people, this is not for you. There are certain injuries that are not going to be good for stem cells.
There's certain illnesses that it won't work, naturally a lot of folks that have certain. Diseases are come to us to see if we can we can help with it. And for the most part, we have to tell them that this is not a treatment of a disease, but it can help in certain other ways.
So we make sure that you get the best possible information so that you can make an accurate decision. Let's say you, you then decide to. That you were convinced by talking to the to the doctors. And by the way, again, if it's something like musculoskeletal our doctors will see the x rays, they will see everything.
And if at the end of it it's a no, then no harm, no foul, no cost. It's just it's just the way to getting you in the door. Now, if you decide to come in. These treatments are on the expensive side but we make sure that everything, all of your patient experience is covered. We are mindful, most of our patients come from the United States that it is it's a trip to Costa Rica we may, it's full white glove service there's a patient experience section to our clinic and then there's, the medical professionals.
That run it and the follow up we measure you before and we measure you after just to see that the biomarkers Are where you decide where you optimally want to desire and and for the most part, we get about 2. 6 referrals per patient that come in. And that's been our model.
Our model is now changing We're doing a little bit more marketing But before it was just you know, when I First spoke to you, Nate. It was just word of mouth. And getting things getting things going. So now we're primed to go to another level. And and again our I will let our team speak for itself, but that's the the process because even though it's elective surgery we know it's an investment we know health is the biggest asset that we all have and we take it very seriously when we interact with each and every one of our patients.
And you've already mentioned a little bit about why Costa Rica, but talk about perhaps how you make sure, because people have this impression, rightfully or wrongfully, that the American medical system is the gold standard. You can't do better than in America. So if it's not in America, it's not worth doing, and maybe I'm summing up a broad ray of perspectives on the American medical system.
But explain Costa Rica, why Costa Rica, and how you ensure that. That there is not a degradation in terms of the quality of the health care they're receiving just because it's outside the United States. Absolutely. I think that's part of, let me say skepticism is good in all of this.
One of the things we do when we, if you call me and want to have a conversation about this, one of the first things I'll tell you is I'll give you all of the other clinics that are doing similar things as well so that you can do your own research and then you can make an informed decision, right?
We just want people to, to move forward. Different, yeah. Countries have different regulations and some countries have very little. So when you go to some countries you're at the mercy of how robust the regulatory framework is. And that's one of the advantages of the United States.
Our framework is very robust but it is the downside to it. There's an upside. The downside is that it's limiting in some respects. What we found in Costa Rica is that for the past 50 years, The medical reputation from that country has been stellar. Number one. It's has a very good medical tourism infrastructure and the regulatory frameworks for are evaluated.
perspective would be, just just a notch below that of the FDA. If you put that that there and here's what they asked for just to give it in broad terms, right? I already described a little bit of what the FDA does and why it's a little bit limiting in Costa Rica. You have to demonstrate number one, that it's safe.
Completely safe for patients. That it's that it's effective. And that there is a reasonable explicit expectation that the claims you are making will pan out. So there is a follow through with the minister of health, which is the analogous entity in Costa Rica, where, we have to every year They audit us, they see the patients, they figure out what we did was right or not.
And if we do the wrong thing, then our permit is taken away. It's that simple. So we feel that we have the the, in absence of a system like this within the United States Costa Rica has. Some of the very best doctors that I've seen globally. Again, side story but important to tell at one point, Costa Rica, as you're aware, decided they weren't going to invest money in a military.
And and, it's one of the most peaceful countries in the world. But the other upside of that is that they were able to invest in, in education and specifically on healthcare. So some of these. People that we have on the clinic are not only brilliant, but hyper prepared.
And so we felt that this was one of the places that we wanted to target. And again our founders. Identified the place worked for seven years. I mean that's a you know a testament to their grit 87 to almost eight years to get the permit because every time the minister of health was asking for more Or had questions about about some of the things or, wanted to speak to other experts and so long and so on and so forth.
And so so we I can say from the clinic we have not had one single critical adverse effect with operation. We've had adverse effects. Every time you've you you treat patients, particularly when it's invasive in the collateral damages part. There are adverse effects.
There's the possibility of infection as with any procedure that is done. But we've, we can say that, yeah. The biggest adverse effect is something called a stem cell storm which is cytokine storm. Typically what happens is that, that patients feel like the effects of the flu for 24 to 48 hours and then it goes away or if it's localized, they feel that.
That hidden an inflammation in the localized session. All to say again that the Costa Rica is very robust. Our patients, our doctors are the, top of the line. And and that's why we feel comfortable in inviting folks to come over there and experience it for themselves.
And you can pass on this question if you want, because, but knowing that you're. Will eventually get you to talk politics. I don't know that you would not, but one of the things that's come to light for me recently is the likelihood or possibility that not only the FDA, but our medical schools are somewhat Captured by pharma and they're taught to dispense medicines basically that are produced by the big pharma industries how does have you felt any pressure from Big pharma and I assume that's at one level why cosa rica is flying under the radars.
They're just not They're not in that ecosystem where pharma is trying to shut things down that might otherwise prevent medicines from being relevant. Yeah, is this a conflict with big pharma? Absolutely. I think it is a big conflict for a variety of reasons. I think not only stem cells, I think the whole longevity field is going to have a crash course.
Just to give you a number, and this is economics, right? I'm not I'm not being a moral judge over here. But, if you reduce the pace of aging by one year, for people it's a trillion dollar loss for is that right? Yeah So it's it's And some of the things that we're talking about are gonna blow that number out of the water 20 30 years, right?
Yes. So it is. And again pharmaceuticals serve their purpose and they have their lane, but this is another way of dealing with some of these things. And part of the effort is to to overcome some of the narratives that of course have been perpetrated by by people That don't stand to benefit if some of these efforts grow.
I think that the big benefit is that, within talking about this and in the United States is that at least our goal and part of our vision is that the little what we do in Costa Rica and what perhaps other clinics do around the world will create pressure, external pressure. To create change internally.
And it is such a big a potential field that I presume that pharma is at one point, gonna see that it, it is a profit making venture anyways. And it's gonna invest in stuff out. Yeah. Yeah. Buy you out. Yeah. It's gonna iron itself out but what can't happen and don't, and I don't think it can happen anymore.
Before pharma could buy. Carl could have a solution, they buy them out and then they just shelve it, right? Just because it's, but now it's happening everywhere, guys. This is the big shift that I think it's a literally things that when I was, I'm not that old, and when I was in college, I was doing part of the Human Genome Project and things that looked like they were from Star Trek.
A high school student can do it in his in his garage today, right? And it's going to get even more accessible and even easier with the convergence of AI and all of these other advents. So I don't see a way to stop it. I just it is just a flood that's coming in a way.
And, part of our role is exerting our pressure from Costa Rica and from elsewhere that we're doing it so that people can see that, hey, this is an alternative route. There's a lot of people that are using it. They're showcasing results. It's not only subjective results, but also objective results with the new metrics that we have for aging and other parameters.
And eventually, I think it's just going to be. Too much for anyone to stop. Okay, so before we get into the forward looking time machine, is there anything else you want to talk about in terms of your clinic and how this, the experience, what to expect or the why that you want to address?
I would just say, look there's a lot of ways that this can go and it's very patient dependent. The science that we're using is top notch. We are a research institute at heart in a lab and then, a clinic to, to in the face end of it. I would just say that, I'll give you guys the my contact information.
And of course, anybody that wants to have a deeper discussion. Would love to engage with you because there's so many ways and so many things that are happening. And again we are we're getting the patients that we need, right? We don't need to oversell people are coming.
And if it's not right for you I mean i'll be the first one to tell you and if I don't tell you our medical team will tell you so that's the only thing I would say is i'm happy to engage whether it's an email or a short combo to to guide you Yeah, no, I know when I went away from the event last year in Scottsdale, I came home.
I said, I told my wife, I'm like, we are doing this. We got to get to a place where we can do this because you had all sorts of grabs and charts and data. The listeners are unfortunately only getting a, I don't want to say a watered down version of it, but they're getting a very cursory, Level introduction to the presentation that I was privy to.
And it is, if I was to endorse it myself, having not even been a patient, it just seems. fantastical like science fiction, like you say. So with that, let's transition to, I want to, if I live 10 more years what is going to be happening here? Maybe give us a little bit of a forecast and then we'll end this podcast and we'll get into Your sojourn as a politician and in our bonus episode.
Yeah, absolutely. Right now we're at the first floor of longevity. It is like the entry level. It's the tip of the iceberg. We're able to measure things. We're able to, these measurements are going to get better and I'll tell you in a second why. And we're able to extract information from so many things that, that it's not just like your genome, as we thought when I was in, in MIT it's it's your proteome, it's your biome it's, it's your epigen, it's your epigenetic expression, it's all of these different factors that, that condense together, tell us a picture and are clear now, that's a lot of data guys, right?
And no human being can really look at all of that data and make sense of it. Thank you. Luckily, we're at the cusp of this convergence of artificial intelligence and all of this data that we're gathering from a biological perspective and, these learning models are going to be able to condense that to take things that are in 30 dimensions and to flatten them out into one dimension and then give you outputs.
Not only that, they're getting better, right? They're learning right now. I personally use a product called biome which is for the gut, right? This is, it has nothing to do with RMI and so forth. It's just my decision. And the great thing about it is that, you, what they do is they test you, they see how your gut was spoiler alert, my, my gut was not very good when I started doing it.
And and so they, they offer you, personalized. Probiotics and supplements and so forth. I take their probiotics. I've seen a meaningful change in it. And then you keep on testing yourselves every year or so forth. And those probiotics change as your changes. But not only that, your information changes and gets updated as the artificial intelligence backbone of this Learns more and sees more and gets more robust.
So even if you don't, you only do it once, it'll get better and knowing you now extrapolate that towards everything right towards all of the things that we're doing. And I think that is the next step. In our elevator, right? This is the first floor right now. We have all of this information and we're excited about it and we can take a lot of snapshots.
But it's it's a little it's a little hard bringing it together. I think the next level it's bringing it together in a more cohesive way. That's more streamlined. That's more tested. And that will give us better emphasis because it's already gone through the loop in a large population several times over.
After that's probably in the next I would say Two to three years and that's really where life extension starts happening, I see that. Part how do we now move the goal post both in healthspan and in longevity from 95 to 105 that's going to be in the next I believe Two or three to five years from now, right the next level the second floor after that is a very exciting one, which is age reversal, right?
That is. And now you can, you'll see people. You'll see folks like Brian Johnson and so forth that have their merit and have done things to reverse their aging again. My father reversed in aging, but it's not the common outcome, right? What I'm saying is that I think 5 to 5 to 8 years down the road, That will be the more common outcome.
Will the age reversal be, enormous? Or not? Who knows, but that's where it's likely going. And the reason being is, again, Sign me up. What? Sign me up. I'm on board. But look, we spoke about the FDA and all these things, and one of the gold standard for us to do anything now.
is is a full clinical trial, right? Full clinical trials are very expensive. They're robust, but they're still population based model. And it's the best model we have, right? What is it that we do? We randomize patients. We take a thousand of them or so forth. We put a drug or something into them. We see what happens.
And if it's good, we say, Hey. It's good. This demonstrated. So we pass it forward. But all of these even Tylenol over the counter and so forth has a small percentage of the population that if they take it, they'll have really severe side effects from it. But the population experiments have been done.
So broad that people feel okay to do it over the counter. Now here's what I, where I think again, we're going Star Trek here. And some of these things might even be more exciting than what I'm talking about. But there is a lot of, there's a lot of evidence demonstrating that these large language models are going to be able, the next leap is instead of languages to understand biology, At a deeper more systemic level.
Right now, where are we right now with this? Right now, you can use these computers to simulate proteins that, that, that would target a disease or something that's not only a rare disease, but something that's only wrong with NAIT. And you can do that now. But of course, the point we're at right now is that you take the best candidates, instead of having billions of candidates, you have.
Top five candidates and then you test those outs and what we're doing clinical trials and so forth now. The next step on that evolution is not only the protein structure, but what's called the cascades, right? How does that protein simulate when it interacts with a bunch of other things?
The next step after that is you have the simulation of a full cell. Bear with me, right? The next step in that is that you'll have the full simulation of a full tissue or an organ. The next step is the full systemic body. Eventually what I'm saying is that with AI, understanding biology as a language, and with that, and being able to Take all of your biomarkers and parameters and genetics and so forth.
You will be able to create what is now colloquially called a You know a digital twin of yourself and you will probably be able to get Very good results on what it is that specifically works For, for Carl, for Ricky, for Nathan, that don't work for other people in an instant without spending billions of dollars in clinical trials and with a high degree of certainty.
Of course, at the beginning, it's going to have tons of errors, but this is the path that it's going, which leads me to, again, the This idea of 10 years and beyond, the escape velocity of that after that is who knows, right? Everybody's is guesstimating in my sense. Really my experience with science is that We'll get far.
I don't think we'll get it. We'll get to infinity We'll get far but mother nation mother nature always seems to have Other traps lying ahead as sure as we age, right? And so we are gonna have to battle those as we age. But at that point you're, if you get to a point where you're pushing the goalpost faster than you're aging, then, it's a, it's gonna be a really exciting time for folks.
As is, known to exist. I hear you saying all this and it's hard for me to comprehend all of it, but we all go through a filter and one of the filter things that hit me and I want to make sure I'm understanding this. So I'm asking a, at a personal level, how this could impact me and my family.
I have a son with type one diabetes. He got it at the age of 19. So his pancreas, not, it's autoimmune and there's rheumatoid arthritis. There's all these things that are autoimmune is where we're going with this. Potentially a cure for those types of things. Could we bring his pancreas back to life?
Can we cure arthritis? Let me answer. Let me answer this. The scientific response to that is absolutely yes. The science is proven. The problem is an engineering problem now, Nate, is how do we get there and how do we actually do it, right? And I think, but creating these cells and substituting these cells, we put a little bit of the pieces of the puzzle together in, in all of this discussion. And when you see, if you're able to engineer and reprogram cells to get younger, you're able to engineer and reprogram cells to work better as well. You're able to engineer and there's another thing we haven't even touched on this, but I'll just mention it.
There's this huge technology. That I hope our viewers can follow up on. We don't use it, right? And we don't do anything on diabetes, but it's called CRISPR. And think of CRISPR essentially as the cut and paste function on your word file. It is literally able to go into your cells, take out, delete or add.
Genes that will that will change many of the illnesses. Now to your question. Let me take it in two steps here. Some diseases like diabetes and, perhaps the most iconic one because type two, is a lifestyle one. But type one, it's it's a reception.
It's essentially a receptor problem. And if you can get cells, a quick and dirty just to help you visualize it is if I am able to substitute your stem cells that will create those cells pancreatic cells with the receptors that they don't have right now, then you solve the problem.
Again science is there. It is an engineering a problem. The question now it's levels and I want to, cause I don't want to get false hopes, right? The first level of illnesses that, that is likely to be cured using these systems are what's called a one, one base pair mutation illness, which is essentially.
In our code of genetics, there's one site that we know that is wrong, and that is causing that problem. The iconic, again, illness for this is sickle cell anemia. Sickle cell anemia is a one, one base pair mutation. With CRISPR, again, scientifically, it can be done now. Engineering that into the body is going to be the next step.
Okay, I, okay, sorry, go ahead. No. Like you say, this could be a rabbit hole, but I'll let you finish. Sorry. Yeah. Yeah. Just the thought is that, in terms of expectation, people can expect those illnesses to come in first, then, the, a little bit of the systemic ones that have a couple of things.
And then later on, things like. Alzheimer's that have a lot of possible outcomes or cancers and so forth, right? Those have a lot of triggers, but again, the, I don't have the bandwidth to understand the extent of how much AI can help us, but I think I can bet it's quite a bit in this elements and yeah.
So summing up, I, I know we went a little bit deep there, but the science is there. Nate, it's just an engineering problem I think you've already locked up my brain. Carl, you're going to have to take us out on this one. I love it. No, I love that idea. And I can think of some personal stories.
This would help me and the people who I love most in my family as well. Ricky, give me a place to start if you could as a way to wrap up our conversation today. Maybe I we will put all your contact information in for your company as well. And I think we alluded to the fact that not everybody will be able to afford this, but maybe there are some other things that people can do and ways to get started to increase in their own longevity and their healthspan.
Absolutely. I will take it back to the first episode. 85 percent of what you can do right now is lifestyle and mindset. A few little hacks. I will provide it if that serves. Number one try to drink four liters of water. I don't do it every day. I try to do it every day.
I forget. And it is really something that can help you, not only all of your biological processes and aging and energy and cognition. So that's one one over there. If you can't get to the four liters, which is a lot at least, the rule of thumb is take half of the ounces of whatever you weighed in kilograms in, in water, right?
That's the rule. So that's one number two again your intermittent fasting. The evidence supports that a lot of these triggers or a lot of these hallmarks of aging get triggered when you reduce caloric intake. The story, and I did this experiment in my lab when you reduce.
by 40 percent to mice. They not only live 40 percent longer, but they live to be teenagers 40 percent longer, right? They all of a sudden die systemically, but that's what happens. And similarly, these things have been shown as well, a correlation to humans. Now taking 40 percent reduction in calories is hard.
But intermittent fasting is a great hack that does exactly does a similar thing. Essentially you can reduce if you can ideally you would stay without eating maybe 16 hours and then eat whatever you want or not, whatever you want, but you can feast for the remaining eight.
But if you can't do that, and I'm one that can't, I do a 12 hour one, right? And it's pretty easy. If you think about it, you go to bed at eight or you stop eating at eight or seven 30. I wish I was going to bed at eight. Yeah, I don't know. Hopefully, but you go to bed a couple of hours later, let's say 10 o'clock or so, and then you wake up and you have your first meal or your first calorie at 8 and if you do that continuously you're what it does to your body is there's there's a process that, that your own cells start eating the bad cells around and, Yeah, autophagy.
And and so it's it gets incited with that exercise. There there's plenty, but walking is, if you don't have to do a lot of exercise if you walk continuously, it's it does a lot of the battle. Muscle is important. It's been demonstrated that frailty is, is mostly caused when you're not using your muscle.
So at least ideally you go to the gym three or four times a week but if not do some muscle workout at least once every three days. And that'll be meaningful as well. Yoga yoga from and I want to and I want to tell you this because it's it's impressive to me.
Still, yoga has been demonstrated to increase telomere length, which is one of the hallmarks of aging. I don't know how right, but yoga and breathing exercises, it changes your epigenetic. Expression pattern, which is the basis for biological aging. It increases mitochondrial production and energy, so a lot of these hallmarks of aging are being triggered with yoga.
So if you do yoga, that's great. But maybe Carl can back me on this. If you can't do yoga, at least, 10 minutes of breathing exercises on the daily. Makes a huge difference. It makes a huge difference. It's the analogy again, yoga is the elite level.
But if you can't, you do breathing exercises similarly to the cold plunge that you were talking about, Nate, right? If you can do the cold plunge, great. If you can't, stay when you shower last, the last 45 seconds to a minute, do a cold shower. You will hate me for the first. Week to 10 days, but then you'll get used to it.
And you will, it's one of those things that you will feel. A bump very rapidly and I go full submersion on the cold punch, but one of the things I want to add to the yoga before you move on to the next, because I think this ties into not only the immediate impact on health, but one of the longevity issues is injury.
And yoga helps with balance and balance is where a lot of those late cycle, age injuries occurs when you're, you lose your balance, you fall, you break a hip, you break a leg. And then you're like, that's it like there's anyway, yeah, I can start the downward cycle It does. And folks get more flexible.
They're calm. It's just the benefits are plentiful. We can have an episode just on yoga and the wonderful things he does. It's pretty staggering. Carl will be the guest on that one. I love it. The more we do, the better. We'll have to do a demonstration.
And all of this that we've talked about it is free, right? The next level that I would say. is is, getting your biomarkers down. I know it's hard, but go getting labs and getting somebody that reads them for you and allows, allows you to get to that level where you can understand what you need to do.
You can do some, a lot of these things. A lot of these companies will send you a kit you'll prick your finger and you can send it back and you'll get some information. Obviously, again, it's a lot of information so you would like to have some guidance but, some of the things are yelling at you, right?
If you want to get nuanced, you'll get expert guidance, but some things are like, hey it's you have this molecule that's being the problem and this is how you solve it. So you can get a bit of a sense on that. You mentioned the mail in ones. The one I'm familiar with, I think, is Functional health or something like that.
Dr. Mark Hymans. Yes. That's legit stuff. Yeah. The Dr. Mike mark Hyman he's gone to the clinic. You can check check it out as well. He's probably one of the most respected sources globally in terms of it. And what they've done is. He tapped into a very important need, which was, for us, for you to get a lab, you have to go to a doctor.
And again the initial response is there's nothing wrong with you. We don't have to need a lab. And then they're not looking for the right things. And then they're reading it based on. The critical range as opposed to the optimal range, kinda what you're saying That's right. That's right. So with his effort, as I understand it you go they give you a bunch of labs.
They give you an analysis on those labs and they point you towards the optimization, and then it, the they'll give you a guidance again on some of the lifestyle things that that you can do to improve that and perhaps even hormones and that sort of thing.
So those things are. Low hanging fruit. I will caution that some of these some of these benchmarks are not foolproof, but they give you a zip code of where you're at. And they help you out. Look, in my case, I told my dad's story, but when I came out of office.
And I got it reteasing our next episode. So I came out of all this and I looked at at reengaging with this they gave me the assessment and it's it's called true diagnostic. It measures your epigenetic age which tells you how old you are.
biologically and how old you are chronologically versus chronologically, right? And, I was Surrounded by all these guys that were in the clinic and they were all like I am 45 years old chronologically, but i'm 35 years old by the way, and they were all like super pumped And so I thought I was like i'm probably gonna kill it as well and when I did it I was 40 years old chronologically, but I was 47 years old biologically.
And this is, this was not only a shot at my ego, right? What it tells me was that I was about, 60 to 75 percent more likely to hit chronic illness sooner, right? So it, it was a red flag to tell me, you got to do something, you got to make some changes. And, now I can tell you, the story is I've done it again a couple of years afterwards, and now being 45 chronologically I am 43 biologically, so it's not as impressive as others, but technically I am younger.
I, I'm younger today than I was when I left office. That's five. That's a five year reversal. No, it's even more than that because yeah, it's a big deal If you had kept with it, you would have been 52 and now you're 43. So it's almost like a nine year reversal Yeah, and it's and mine in that case It's like continuous small steps as opposed to some of these Some folks that just happen to hit the mark and change fairly quickly Mine was, recognizing I needed to change my diet.
I wouldn't sleep a lot. I'll share stories about that. But yeah, lifestyle matters. And and it's 80, 80 percent of the battle, 85 percent of the battle. If you do a few of these hacks and a bunch of others you're you're making a huge investment on your, your Can't wait to hear some of the stories that caused you to age.
It's almost 18 percent of your life in four years, but No, this has been phenomenal. It's everything I thought it would be to have you on our podcast. And I think this is going to easily go to the top of our, like best of list because it's going to be shared a lot. It's remarkable. So really appreciate your time with us.
And for those who are. Are going to wait for the next episode in two weeks. You'll have likely to look forward to hear some very interesting experiences, political insights into what we see going on around us right now from the former governor of Puerto Rico. So thank you again. Create a beautiful day.
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