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6 Hours of Sleep is Destroying Your Healthspan | Here's Why | Doctor vs Internet · Health Wealth

• 0:00
  Speaker 1: This is in Hour Today podcasts. No start to start
• 0:05
  with him.
• 0:05
  Speaker 2: How old you think he is late twenties, I would
• 0:08
  say early twenties, late.
• 0:09
  Speaker 1: Twenties asking him. You've compared a human body to an
• 0:15
  ambassador car. Like a car, there is hardware and software.
• 0:25
  Speaker 2: The headlights can be the eyes, an engine can be
• 0:27
  the heart, filtering organs like the kidney and the liver
• 0:30
  could be the exhaust pipe. The frame can be the
• 0:32
  musclus keletal system.
• 0:34
  Speaker 1: And just like the car, you need regular servicing as well.
• 0:38
  Speaker 2: Very simple things which all of us can but I'm
• 0:41
  not getting. I imagine it like the mass Loovs hierarchy pyramid,
• 0:45
  wherein the foundational blocks of longevity are in the pace.
• 0:49
  We pop supplements left, right and center, so you can't
• 0:51
  outsupplement a bad lifestyle. We jump to the middle pyramid
• 0:55
  where foundation tick. Then what is the point of painting the.
• 0:58
  Speaker 1: Roof something that you've defined as the forty year old
• 1:04
  ICU club.
• 1:05
  Speaker 2: I've seen a lot of founders who end up in
• 1:07
  the forty year old I CU Club. I think we
• 1:08
  have this huszle culture now. It's become fashionable for founders
• 1:12
  to say merely a bus team, you know, sleep is enough.
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  India is among the top two nations in the world
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  when it comes to sleep deprivation. We have become very sedentary.
• 1:25
  The chair has become our graveyard.
• 1:27
  Speaker 1: Now you have also said that inflammation in India today
• 1:32
  is one of the major causes for cancer.
• 1:34
  Speaker 2: It is like a silent fire that is insight. Initially
• 1:37
  you don't realize much, but then eventually the house is
• 1:39
  going to burn down. I think Indians as a whole,
• 1:44
  we have a lot of stress hama, stress hair, a
• 1:47
  deadlinees car or a promotional careerca. But Shoka Joe scolding.
• 1:55
  Speaker 1: Also he's watching this podcast.
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  Speaker 2: There is a nighttime procrastination where I see all your
• 2:03
  reels on your Instagram guilty. In the mornings, as soon
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  as you wake up, the first thing you reach for
• 2:10
  is the charging phone and then you look at all
• 2:13
  the notifications. That is the master and you're the slave.
• 2:17
  Speaker 1: Twenty one rules that you've listed for long life, What
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  would that be?
• 2:22
  Speaker 2: The best large of it is secrets come for free.
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  Speaker 1: You know all of this is good to know, but
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  it's very hard to implement. So we know what to do,
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  it's just that life gets into the way. Even the
• 2:33
  knowledge then adds to the stress, so give me a
• 2:37
  hack for that note.
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  Speaker 2: So let's start.
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  Speaker 1: Hello and welcome to doctor uss Internet. I'm solow my
• 2:44
  road for akpoord. In today's podcast, We've got something that
• 2:47
  I have been dying to do for a very long time.
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  Abita longevity word botsnahoga, but information at research, sabic, vest
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  perspective sata. So today I have for you the first
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  Indian doctor who's written an entire book on longevity and
• 3:09
  by the looks of it, you can tell you made
• 3:11
  a book cover to cover padiot sarted notes Panah and
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  this podcast, I'm giving you a warning beforehand, will be
• 3:18
  a long one because there is so much to decode.
• 3:23
  Speaker 3: Everything to do from ka khanah kah, exercise, concise supplements
• 3:31
  khana or retirement is poorly a perspective kif a a
• 3:38
  podcast which I'm very excited about. So let me not
• 3:41
  waste any time and welcome Doctor Naveen Yanasekaran. Thank you
• 3:45
  so much for being here.
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  Speaker 1: You've come all the way from Chennai for this podcast.
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  I'm so happy and thrilled.
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  Speaker 2: Thanks very much for having me here and it's lovely
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  to see you.
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  Speaker 1: Big fan, oh I am a fan, a big big
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  fan of your book. And let me start by saying
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  this longevity Kmjsea in India reality care that not everybody
• 4:05
  wants to be Brian Johnson. Nobody wants to live forever.
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  If I ask an average Indian, even inside my family,
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  they will say Sindii lambine Berdy to quote a famous
• 4:16
  film and a movie dialogue. But basically Indians co catcha Yeah.
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  Indians want lumba ga utnam, healthyja. They don't want to
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  be dependent on kids, they don't want to be dependent
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  on nurses, doctors. They just want a life that age
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  is well. I think that's where the health span versus
• 4:37
  life span debate also comes in.
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  Speaker 2: Right.
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  Speaker 1: So my first question to you then is what do
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  I need to do in my thirties, forties, fifties to
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  ensure that I'm aging gracefully.
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  Speaker 2: That's initially when you said that Indians don't want to
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  live that long. I'm cha a heki. The past has
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  been that in the nineteen hundreds of Lives Expectance, he
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  was thirty five, then COVID Capella seventy two, men lived
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  till sixty eight and women until seventy two. It's a
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  hot tie not Hamlow ninety stuck one hundred, stuck zaruji buying?
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  Is that the right Hindi?
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  Speaker 1: Yeah, that's fine.
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  Speaker 2: So that is what is going to happen.
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  Speaker 1: So my generation or my dad's generation, who will live
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  till ninety.
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  Speaker 2: So your generation will definitely lived at ninety. Thankfully you
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  didn't say my generation right now. So what is happening
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  is we are living longer, whether we want it or not.
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  So bad yeahki home tay. Prepare ourselves in every which
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  way possible by the number of years that we live.
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  It's also got to be years that we live with purpose,
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  with curiosity, with happiness, with less of stress and with
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  the brain intact. What's the point of living Pil hundred
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  if you can't remember the names of your friends or
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  your family by children? So how to do just live
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  long and how to stay strong and productive? That is
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  health span? So how we bridge the gap between lifespan
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  and health span as well? Longevity lies.
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  Speaker 1: I see the Aprila average Marie generation like those born
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  in the nineties will live for ninety Are you saying
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  that's a given that is a given age and that
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  will be defined by what you do exactly? Yeah, And
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  this is fascinating. What you're effectively saying is that millennials
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  will be the first generation who live till ninety. But
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  is it the first generation? I remember skip two generation
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  before me. My great grandmother lived till one hundred and
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  thirteen and lived a good life like she had a
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  separate kitchen, she would do her own thing, and I
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  keep rolling back to that's largely the generation that did
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  not see devices, did not have washing machines or mixer grinders,
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  so for them was very different. Ever since the onset
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  of machines have come after that, you're saying our generation
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  will be the first one.
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  Speaker 2: So what I essentially want to say is there have
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  been individuals who have bucked the trend. Has our films
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  film we remember only the superheads they say a bus
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  in or purposeful curios, and you know they have lived
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  their life to the fullest. We remember those stars because
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  they are they are superstars, and we remember only the superstars,
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  or I'm talking about as averages. How can every one
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  of us be a superstar? Is what I'm talking about?
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  Speaker 1: No fair point? Fair point. So let me take you
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  to that part in the book which I loved the most,
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  wherein you've compared a human body to an ambassador car.
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  You talk about how like a car there is hardware
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  and software. Similarly, human body also has that, right and
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  just like the car, you need regular servicing as well, right,
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  So which is why I find this entire car versus
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  human body analogy so great. What got you thinking about
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  it in the first place.
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  Speaker 2: It's easier to look at the human body and think
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  that it fits the car. Example, because the headlights can
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  be the eyes, an engine can be the heart, and
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  then the filtering organs like the kidney and the liver
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  could be the exhaust pipe and all of these get
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  clogged or broken. The shessis or the suspension could be
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  your niece. So the frame can be the muscular skeletal system.
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  So it's easier to imagine the human body as a car.
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  And how as to how the car, we do a
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  premiterve maintenance every single year. I think it's important for
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  the body to have a preventered to health check every
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  single year, so that we do a premitter to maintenance
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  and an so they're fix is easy in.
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  Speaker 1: Case a fixed cry. What is the parallel for regular
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  servicing of the car? What is a parallel of doing
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  regular servicing of the car the servicing of the body.
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  Speaker 2: So I would say build more muscle. Muscle is the
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  fountain of youth. And for the mobility you need to
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  do stretches or yoga because having muscle is one having
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  flexibility and mobility is another thing. Get enough sleep and
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  then you should not feed too much of fuel into
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  the care. You can put aviation fuel into your car
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  or an ambassador car, so you hard to eat only
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  as much as the ambassador car can take. That is
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  called the capacity lot mismatch proportion. Can try to avoid
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  process food and move around a car. However, you got
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  the best car, you park it in the garage and
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  don't take it for a spin. It's going to it's
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  going to go waste. So the body is meant to move,
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  the car is meant to be driven her meal care
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  bad has our steps lay, I or every single a
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  probably has our steps lay and I. We have we
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  have become very sedentary. We have the chair has become
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  our grave. Now I think we've got to get out
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  of the chair as much as possible.
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  Speaker 1: Chair has become the green by are Okay, that's that's
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  the first of the gans that I'm taking away.
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  Speaker 2: What we do is many time when we read dongevity
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  book or listen to experts or follow guidelines, so that
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  feraka Manuel Nicol Ambassadoka or for some days it may
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  run but not optimally and one day it will break
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  down Ambasad, Ambassador commander. So what we what we say?
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  For example, Indians develop diabetes and hypertection at least ten
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  or fifteen years prior to their Western counterparts. The prevention
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  test cut off, the Hammara Sharia Alexi, genetic blueprint Alexi,
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  nutrition Alexi, our activity Alexi. So we what we need
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  is a manual for the Indian body, which is what
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  I hope this book has turned out to be.
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  Speaker 1: Okay, let's talk about another very important chapter that you've
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  mentioned and acidity Jesus but detailed maybe back cutting it,
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  but I want to first talk about inflammation. You've called
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  it the silent fire, and you have also said that
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  inflammation in India today is one of the major causes
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  for cancer. That's a loaded one. Explain that to me.
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  Speaker 2: So inflammation is like having a stove and slow burned
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  for like twenty thirty years, So initially you don't realize much,
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  but then eventually the house is going to burn down,
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  so it is like a silent fire that is insight.
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  In fact, inflammation and aging are very connected, which is
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  why the term that researchers have coin now is it's
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  called inflammating. So what happens is Indians pack all the
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  extra calories that they eat into fat, not in the
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  right area. All this entire fat goes in and around
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  the organs, which is Indians have a propensity to pack
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  a lot of viseral fat, which is fat around the organs.
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  And this is a fountain of inflammatory mediators. It keeps
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  producing things like cytokines or tumen necrosis factor. Although this inflammatory,
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  putent inflammatory cocktail is being secreted by the happy fat
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  that you have around your tummy.
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  Speaker 1: Fat.
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  Speaker 2: And the second thing that happens is our oil. Seed
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  oil makes the process food and the increased seed oys
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  that we have. Yeah, there was once the industry was
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  talking about seed oils as the pantasa for everything, but
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  I mean now not because of the imbalance it produces
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  between omega three and omega six that is a potent
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  inflammatory thing as well. Process foods, lack of sleep, increase
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  visual fat, and the seed oys. They are wreaking havoc
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  with our body. And this is causing the chronic inflammation
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  that is persisting in the body. It damages the a trees,
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  damages the heart, and it even causes blocks to build
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  up in the brain to cause dementia. So it causes cancer.
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  So inflammation is the root cause of aging in Flammation
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  is also the root cause of noncommunicable diseases. Inflammation is
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  also the root cause of cancer.
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  Speaker 1: But how does inflammation lead to cancer? What's the connection?
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  Speaker 2: So anything that is chronically irritated, like, for example, the
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  inflammation causes damage to the DNA, so the DNA is damaged.
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  Then when cell division happens, they don't divide properly, so
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  the cancer starts in those cells where the DNA has
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  been primarily damaged. And there is also a process called
• 13:27
  autophag that doesn't work well. The auto ag is the
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  good cells going and eating of the so called bad cells.
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  That doesn't happen properly. If there is inflammation that is
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  persisting for a long time, and then these rogue cells
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  which are left on their own, they start becoming cancer
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  as well.
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  Speaker 1: Is there a way to cut down inflammation in your body?
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  And is there something that we can do without medicines?
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  Speaker 2: Perhaps, so that is the first way, the foundational way,
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  get enough sleep, maintain a normal body weight, avoid the
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  cumulation of visual fat. We avoid the accumulation of visual
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  fat by moving more, building more muscle.
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  Speaker 1: Okay, so first tell me how do I know that
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  I'm inflamed?
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  Speaker 2: So if you go and take a blood check up today,
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  we've got to look at a couple of things. We
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  look at inflammatory markers in the blood. One is ce
• 14:18
  reactive protein. There is one other thing called HSCRP which
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  is highly sensitive CERI reactive protein, and then there is
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  ESR and then homo system. So these are all your
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  surrogate markers of inflammation. So we do have a b
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  C D which are components in your blood work up
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  which are Doctorgain suggest to you during a preventative health check,
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  which will indicate very clearly whether you have inflammation. Second thing,
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  which is not a part of most of the health
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  checks now but which should be a part is fasting insulin. Okay,
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  because if we take if we have that test, then
• 14:55
  we know are we insulin resistant? Right now we go, how.
• 14:59
  Speaker 1: Do we see automatically if you are insulin resistance, you
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  will be inflamed?
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  Speaker 2: Yes, ah, that is what I'm getting at. So if
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  you look at the entire NCD spectrum, it is caused
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  by two things cyril fat incilin resistance. How we avoid
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  the both is by building myself, sleeping well, moving more.
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  Speaker 1: Okay, so now I've taken the test, I figured out
• 15:21
  that I am inflamed. What do I do?
• 15:24
  Speaker 2: Then? We got to check out your BMI More than
• 15:27
  a BMI way circumference is a better indicator for your
• 15:32
  For Indians, the cutoff is smaller, so it's not ninety
• 15:35
  it's eighty five for.
• 15:36
  Speaker 1: Waist to hips.
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  Speaker 2: Yesh. Yeah, So we look at that and then if possible,
• 15:41
  we take a gold standard test, which is a dexa
• 15:44
  which is your The same machine that measures your bond
• 15:47
  and steam also also measures your fat percentage in all
• 15:52
  the parts of the body. It will give an accurate destimation.
• 15:54
  Speaker 1: The smart scale also tells you that you don't rely
• 15:56
  on it.
• 15:57
  Speaker 2: Smart scale is not very accurate. It's not medical grade.
• 16:01
  So medical grade is still but smart scale is good
• 16:04
  enough along with your wage circumference and most other people.
• 16:06
  Speaker 1: Yeah, because but dexascan is will cost how much if
• 16:09
  somebody wants to.
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  Speaker 2: Get it done, say about eight to ah, which is why,
• 16:13
  which is expensive. Yeah. So if you haven't eight electrodes,
• 16:16
  smart scale, which is good enough. The more the electrodes,
• 16:19
  the better the accuracy. Yeah. Here again, don't look at
• 16:24
  a single reading. Look at trends. Is your waist circumference
• 16:29
  increasing slowly? Is your visual fat percentage as given by
• 16:33
  your weight machine increasing slowly, So look at trends rather
• 16:37
  than a single data point. Once we got the inflammatory
• 16:41
  markers done, once you know that you have visual fat,
• 16:44
  and once you are fasting, incident says that resistance. We
• 16:47
  got to find ways to reverse this. Ways to reverse
• 16:51
  this is a like it. Or you get enough sleep
• 16:53
  eight hours of sleep a day and then start moving
• 16:56
  more and then build muscle. So muscles are the fountain
• 16:59
  of you. When you build Mazillia metaphor, you're.
• 17:00
  Speaker 1: Not going to tell me any car. You're not going
• 17:03
  to tell me have HULDI with black pepper and some ghee.
• 17:07
  You will not say any of that. You're going back
• 17:09
  to the boring stuff. What is this media?
• 17:11
  Speaker 2: So I would say, if you want to radio is
• 17:13
  a visible fat. Internal fasting works very well. Okay, So
• 17:17
  fifteen hours or sixteen hours are fast because that is
• 17:19
  what is called metabolic flexibility. Imagine you have a hybrid
• 17:23
  car that has a fuel tank that also has a
• 17:25
  gas tank, so when fuel goes down, you can flip
• 17:28
  the switch and run on cng. Right, our body is
• 17:31
  also like that. It can run on cabs. It can
• 17:33
  also run on fat. We have always used cabs for
• 17:37
  the running of the body. We've forgotten how to use
• 17:39
  the fat switched. We have it inside, but you've forgotten
• 17:43
  how to flip it. This is called metabolic flexibility.
• 17:45
  Speaker 1: Which is this one shut it shut the damn thing.
• 17:50
  Speaker 2: So there is a way where I can teach your
• 17:51
  body to burn the fat for energy. That is by
• 17:55
  doing intermendal fasting. You stop eating at say six o'clock
• 17:59
  or seven o'clock and then start eating it. I stop
• 18:02
  at seven in the night and I have it at
• 18:04
  eleven in the morning, so it's a fifteen hour fast.
• 18:07
  Is when the body is starving and you're not giving
• 18:09
  it enough glucose, which means it has to burn the
• 18:11
  fat for fuel. Yeah, so you're teaching the body.
• 18:14
  Speaker 1: So there's all those celebrity inflammation anti inflammation cubes, et cetera.
• 18:18
  They make their all buncome then totally Okay, let me
• 18:24
  go back to the seed oil conversation that you had.
• 18:27
  What are you telling me, then, are the oils to
• 18:29
  completely avoid and the ones that should replace them?
• 18:32
  Speaker 2: Okay, I wouldn't say avoid sunflower oil or seed oils.
• 18:38
  If you're eating sunflow oil or seed oil. To balance
• 18:41
  that out, take facial supplements, take Omega three. But if
• 18:46
  you are not going to take those supplements and you
• 18:48
  want to completely change the oil, change to something like filtered,
• 18:54
  not refined, filtered ground or oil or filtered mustard.
• 18:58
  Speaker 1: Oil is filtered the same as cold pressed.
• 19:01
  Speaker 2: Cold press is a different kind of filtered, but it's
• 19:04
  not the same. So filtered is just unrefined.
• 19:07
  Speaker 1: So how do I get to know if oil is filtered?
• 19:09
  Speaker 2: Or the filtered oils would have a murkiness to them okay,
• 19:14
  and the refined oils are all pristine, like very clear.
• 19:19
  Speaker 1: Yeah, so filtered oil would be slightly opey.
• 19:22
  Speaker 2: Ish, Yes, that is what I mean.
• 19:24
  Speaker 1: Okay, So a cold pressed coconut.
• 19:26
  Speaker 2: Oil cold press is still good.
• 19:28
  Speaker 1: It's slightly like that. It's not a crystal clear.
• 19:31
  Speaker 2: Right, So cold pressing is a process in which they
• 19:33
  extract these oils. But after that, but most coal press
• 19:37
  oils are filtered, but not all filtered oils are cold press.
• 19:43
  Speaker 1: I see. So we all know that Indians do this wrong.
• 19:48
  Very extra orgin olive oil, extravagin olive oil. So that's
• 19:52
  that's not to be done.
• 19:53
  Speaker 2: Right.
• 19:53
  Speaker 1: For that you have things like coconut oil, so that
• 19:55
  you have things like mustard oil which have high heat point. Right,
• 19:58
  we've done an entire series actually on oil. So I
• 20:01
  want you to give me five switches that are easy
• 20:05
  to adapt in an Indian kitchen for oils.
• 20:09
  Speaker 2: Okay, so if possible, throughout the seed oils and get
• 20:13
  an mustard oil or ground oil. And for the third
• 20:16
  cars you can use coconut oil. And then but the
• 20:21
  most important part is don't have too much of oil.
• 20:24
  Whichever oil, if you have it more than three spoons
• 20:28
  per day, is not good because it's a calorie dense stuff.
• 20:32
  It's going to make you fatter. Yeah, So that is
• 20:35
  one thing about the oil. So get the right oils
• 20:37
  in if you're unable to change the sunflower oil for
• 20:40
  some reason, supplement to the omega three so that will
• 20:44
  reduce the inflammation, cool you down because it restores the
• 20:47
  balance between the omega three.
• 20:49
  Speaker 1: But the thing in India is you don't get a
• 20:50
  good omega three? You know there are We did like
• 20:53
  this entire reelow omega three and we understood that when
• 20:56
  we also visited the pharmacy they were a all the
• 20:59
  supplements there not medical creed. Those which we came from
• 21:02
  good brands were not third party tested, did not you know,
• 21:06
  have all the complete omega threes that are required right
• 21:09
  the EPA and the rest of them. So how do
• 21:13
  you get to the right of omega three?
• 21:15
  Speaker 2: We should we should look at omega threes that have
• 21:18
  a higher EPA to DHA ratio. You should also look
• 21:22
  at ones that are re esterified triglosides are TG rather
• 21:27
  than in any thilister form because that reduces the burpiness.
• 21:32
  You should go with some good brands which are importing
• 21:37
  from certified foreign countries and then repackaging it. But it
• 21:41
  also works out cheaper. From an Indian perspective, we always
• 21:44
  look at value. We can't be all all of us
• 21:48
  having not dignodic naturals and Nordic ultimate every single There
• 21:50
  are lovely Indian brands available which import from these foreign
• 21:54
  manufacturers who have the certifications and they repackage it and
• 21:58
  also look at the ones wherein one capsule will give
• 22:01
  you a very high load. Many of these Omega threes.
• 22:04
  What they have listed is that two capsules are three capsules.
• 22:08
  What EP and DHA they give they would have listed it.
• 22:11
  It makes no sense because nobody's having exactly. Indians would
• 22:14
  probably buy sixty capsules and have pop one a day. Yeah,
• 22:18
  I think we should look at those things.
• 22:21
  Speaker 1: Okay, let's move on now from inflammation to something that
• 22:25
  you've defined as the forty year old ICU club. Now
• 22:30
  totally relate to it. My husband is in his forties.
• 22:36
  Every weekend when he meets his friends, it could be
• 22:39
  over a game of badminton or pickle or squash or whatever.
• 22:43
  And the only active conversation that they're all having, these
• 22:46
  forty year old men, is that how do I avoid
• 22:48
  a heart attack?
• 22:49
  Speaker 2: Right?
• 22:50
  Speaker 1: They're all wearing their Apple watches or any kind of
• 22:53
  other tracker to ensure that it takes, you know, it
• 22:55
  sort of stays in shape or stays in place. But
• 23:01
  how does one not become part of this forty year
• 23:05
  old ICU club. What is the key thing?
• 23:07
  Speaker 2: I've seen a lot of founders who end up in
• 23:09
  the forty year old ICO club or people who actually,
• 23:12
  I think we have this huzzle culture now. People, it's
• 23:15
  become fashionable for founders to say that I've biohacked myself.
• 23:20
  Japathai merely a bus team gunta. You know, sleep is
• 23:25
  enough or three and a half. Some people are so
• 23:28
  precise that three hours forty five minutes is exactly how
• 23:32
  much of sleep my body needs?
• 23:33
  Speaker 1: What is people?
• 23:34
  Speaker 2: So these are the ones who end up in the ICO.
• 23:36
  I think the number one reason that, like you asked,
• 23:38
  is sleep. People are sleeping less. India is among the
• 23:43
  top two nations in the world when it comes to
• 23:47
  sleep deprivation. I think the first is Japan. So what
• 23:50
  has happened? Does we lay absolutely checked.
• 23:53
  Speaker 1: That Japan where people live yeah, really long.
• 23:57
  Speaker 2: They have better genetics than us. So what has happened
• 24:01
  is that we have skipped on sleep. The sleep is
• 24:05
  a complete reboot protocol that happens to your system every
• 24:10
  single night. It keeps you, it cleans out your brain,
• 24:14
  and it sort of sets the cleaning in action for
• 24:18
  the entire body. If you get three hours or four
• 24:21
  hours of sleep, or you go to sleep late and
• 24:24
  wake up early, you miss out on key elements in
• 24:27
  the sleep and that causes insillar resistance, cortosol and elements.
• 24:33
  Speaker 1: Yes, what are the key elements in the sleep?
• 24:35
  Speaker 2: So sleep is composed of deep sleep, rem sleep, and
• 24:40
  light sleep. For the lame man, this is good enough, right,
• 24:44
  So the most of the deep sleep comes in the
• 24:47
  first few hours of going to bed. What we got
• 24:50
  to do is if we have a very heavy meal
• 24:53
  at say nine o'clock and then go to bed at
• 24:55
  nine point thirty, then your deep sleep is going to
• 24:57
  be delayed. In your deep sleep before three hours of
• 25:06
  your bedtime.
• 25:08
  Speaker 1: So so you're saying you'll fall asleep, but you will
• 25:10
  not get the quality of sleep exactly.
• 25:12
  Speaker 2: So the deep sleep primarily falls in the first few
• 25:15
  hours after going to bed, and the rim sleep falls
• 25:18
  into the first few hours of the early morning. So
• 25:22
  you have to make sure that when you are in bed,
• 25:26
  your body, your tummy is free of the digestion process.
• 25:30
  Digestion is also a very thermic process. That's because you
• 25:34
  know it's a very thermic process. So before if you
• 25:37
  if you stop your food three hours prior to that,
• 25:39
  your body's got enough time to digest it off, which
• 25:41
  means the body does not have any other priorities other
• 25:44
  than sleep during that time and you get enough deep sleep.
• 25:47
  Second thing that you have to avoid is caffeine. When
• 25:50
  you have coffee, what time is it now more than
• 25:53
  three o'clock, more than three pm, preferably one pm. It
• 25:57
  messes with your deep sleep because coffee has a half
• 26:00
  life of close to eight hours, so which means if
• 26:03
  you drink one cup of coffee, it's like equal in
• 26:06
  to drinking half a cup of coffee right before going
• 26:08
  to bed. It is equal to you drinking half a cup.
• 26:13
  Speaker 1: You're not getting to night, it's not happening.
• 26:17
  Speaker 2: So caffeine. Stop caffeine at least seven to eight hours
• 26:22
  prior to bed.
• 26:23
  Speaker 1: That's a lot, yes, yeah.
• 26:26
  Speaker 2: And avoid food. The thing is any strenuous activity, like
• 26:30
  people have a fashion of going and playing bad light
• 26:33
  and your husband does that. No, okay, that messes with
• 26:36
  your deep sleep. So to get deeply alcohol Alcohol also
• 26:40
  messes with your so deep sleep. We have to understand
• 26:45
  it happens in the first few hours after going to bed.
• 26:47
  At that time, it is a nice cool room, tummy
• 26:50
  free of foot, no caffeine in the system, and you
• 26:52
  get beautiful deep sleep. Rem sleep comes early in the morning,
• 26:56
  so for us to get enough ramsleep. What we got
• 26:58
  to do is go to bed at leven, keep alarm
• 27:02
  at four o'clock and wake up. There are some forty
• 27:04
  year ice of friends who say, who talk about the
• 27:07
  God zone? So did one thirty am? They wake up
• 27:13
  and then they tinker about with their computer is till
• 27:17
  three three thirty? They say that is when God gives
• 27:19
  them amazing ideas. And I'm crazy who said that? Right?
• 27:24
  Speaker 1: So you have written scripts that.
• 27:27
  Speaker 2: I'm so sorry.
• 27:31
  Speaker 1: There's something about the brain that something happens like I've
• 27:34
  woken up in the middle of the night and said,
• 27:35
  oh my god, that's the line that I want to say,
• 27:38
  Oh my God, that's the idea, that's the next podcast.
• 27:40
  It's happened so many times.
• 27:42
  Speaker 2: So let me tell you why that happens. Why sleep
• 27:45
  is when your your brain interconnects a lot of thoughts
• 27:50
  and comes up with new solutions. You mentioned have gotten
• 27:53
  rim sleep and immediately woken up. Had you left it
• 27:55
  for a few more hours, you'd have gotten even more
• 27:57
  beautiful starts five is what I'm saying. Rim sleep has
• 28:01
  got this.
• 28:02
  Speaker 1: I'm not making an effort to get up, I automatically.
• 28:05
  Speaker 2: Walk, understand. So what we got to do is we
• 28:07
  got to avoid that one way of One way of
• 28:11
  doing that is to make sure we go to bed
• 28:13
  and wake up at the same time and early morning.
• 28:16
  If you are able to expose ourselves to sunlight, just
• 28:20
  just have a walk on your terrace, even a few
• 28:23
  minutes of sun of sun in the morning as soon
• 28:25
  as you wake up. That's such a circadian rhythm, right
• 28:28
  and evening. I avoid blue light, make.
• 28:34
  Speaker 1: Your quickly avoid your phone exactly.
• 28:36
  Speaker 2: So I always charge my phone outside in the living room.
• 28:39
  I try to keep the phone the laptop away from
• 28:42
  the bedroom because a second guest.
• 28:45
  Speaker 1: On the podcast in one week I have done who's
• 28:47
  not keeping their phone in the bedroom? I think that's
• 28:48
  the new one.
• 28:49
  Speaker 2: Yeah, because when it is there. The first thing that
• 28:52
  you do is that there is a nighttime procrastination where
• 28:56
  I see all your reels on your Instagram. Guilty.
• 29:01
  Speaker 1: I mean, I'm not asking you to watch it. I
• 29:03
  know all you people.
• 29:04
  Speaker 2: Don't do it. Well. It's so addictive. Yes, like when
• 29:06
  somebody is talking it's interesting, we keep watching, which which
• 29:10
  I could do that at some other time, but I
• 29:12
  think that is the leisure time for me to see. Ye.
• 29:14
  The second thing is in the mornings. As soon as
• 29:17
  you wake up, the first thing you reach for is
• 29:18
  the charging phone, and then you look at all the notifications.
• 29:22
  So I would tell you the actual god hour is
• 29:25
  the morning hour as soon as you wake up, wherein
• 29:28
  you don't need the phone dictating to you. So it's
• 29:33
  like that is the master and you're the slave. So
• 29:35
  about the well, then there's a couple of notifications that
• 29:38
  says there's a podcast with doctor Nevint whatever, and then
• 29:40
  you become a save.
• 29:41
  Speaker 1: I'll tell you doc. You know. All of this is
• 29:44
  good to know, but it's very hard to implement. I
• 29:47
  have a three year old at home. Okay, she wakes
• 29:49
  up at least two to three times at night in
• 29:51
  the morning. I don't have an alarm clock. She wakes
• 29:53
  me up because she hers Sakadian rhythm is like really
• 29:56
  spot on right, Like, she will wake up at five
• 29:58
  point thirty dot, no matter what time she's sleeping, correct right.
• 30:01
  I mean, if she's unwell, it's a different story. But
• 30:03
  five thirty is like on the ball right now. I
• 30:06
  really find it hard to implement this, and I think
• 30:10
  that's where a lot of Indians are getting stuck. We
• 30:12
  know what to do it's just that life gets into
• 30:15
  the way. I just don't know how to do this right.
• 30:19
  So and the same thing. You have a kid at home,
• 30:22
  you have responsibilities. It just doesn't add up. It just
• 30:26
  doesn't help. Even the knowledge then adds to the stress.
• 30:30
  Speaker 2: So give me a hack for that note, I would say,
• 30:33
  start with small things. Jess Ki. You can't change the
• 30:36
  fact that your kid is three year old. It makes
• 30:38
  you up in the night, so forget about them. But
• 30:41
  what is in air control? You can charge your phone outside.
• 30:44
  Try it for two days. The third day becomes a habit.
• 30:46
  The fourth day if the phone were inside, you would
• 30:48
  feel it to be a problem. So small things I
• 30:51
  have done consistently, And then one built on top of
• 30:54
  the other, which we call us habit stacking, habit stacking
• 30:57
  packing both so it's like one good habit for this week.
• 31:02
  For the second week, add on one more habit, third week,
• 31:05
  add on the third habit. Whilst you continue to do
• 31:08
  the one, two and three, And we can start very small,
• 31:10
  little little things. What is beyond your control, don't thread
• 31:13
  over it. But what is in now a controlled at
• 31:17
  least let us change that. It does not take this
• 31:19
  as a big burden home. So there's Janna in one day.
• 31:23
  You want to become a completely new individual.
• 31:27
  Speaker 1: Your hack apart from the phone.
• 31:28
  Speaker 2: Do you have yellow lights in your room? Yes, yellow
• 31:31
  lights in your room. Can you dim the lights?
• 31:34
  Speaker 1: Yes? I can switch them off, switch on the lamp, which.
• 31:36
  Speaker 2: Is so if you can switch to a dimmer light,
• 31:40
  say one to one and a half hours prior to
• 31:41
  your sleep, that helps, and a cold room helps. So
• 31:45
  how what is your asy.
• 31:46
  Speaker 1: Temperature twenty four twenty four?
• 31:49
  Speaker 2: You can probably bring it down to twenty two. That
• 31:52
  helps with a deep sleep, and a warm shower helps
• 31:56
  sometimes prior to the to the sleep. I'll tell you
• 32:01
  why that might. When I talked about the thermic process
• 32:04
  of digestion, I said a lot of heat inside, which
• 32:06
  is why you're doing warm shower. Is a contradiction because
• 32:09
  warm shower what happens is it dilates all the capillaries,
• 32:13
  which means there's a lot of blood flowing to your
• 32:15
  outer skin as soon as you take a warm shower.
• 32:18
  Now imagine this nice blood flowing to the entire body.
• 32:22
  And then you go into a twenty one degree celsious room,
• 32:26
  So the cooling of the body happens faster. Okay, which
• 32:30
  is why a warm shower has Okay, but the digestion
• 32:34
  process it's inside heat which is going to steer on
• 32:36
  for a long time.
• 32:37
  Speaker 1: That I can't control, right, yes, yeah, yeah. I like
• 32:40
  how you have not mentioned magnesium. You have not mentioned
• 32:44
  absolutely you've not said foot on a sleep track. Are
• 32:47
  you're seeing none of that?
• 32:48
  Speaker 2: None of that, None of that. So I'm more about
• 32:51
  the foundational habits, Like we got to get the base
• 32:54
  of the building, the foundation right roof case a colored
• 32:57
  paint clows have the foundation to it's it's shaking. So
• 33:02
  I think we've got to build a nice foundation and
• 33:04
  go step by step before we worry about by hacking.
• 33:07
  I think we got to get the foundation right.
• 33:09
  Speaker 1: Okay, talking about sleep, I have to bring in the
• 33:11
  next one. This is about stress management and again and
• 33:15
  we'll talk about in the end of the book. You
• 33:16
  speak about some twenty one rules for a long life,
• 33:20
  and one of the key things there is stress management.
• 33:23
  And you've beautifully described something called the synthesis of happiness.
• 33:29
  Please explain to me how to get into that nirvana
• 33:33
  zone and get this synthesis of happen is going for me?
• 33:38
  Speaker 2: So I think Indians as a whole. We have a
• 33:41
  lot of stress. Why it is different from my ancestors
• 33:43
  as ancestors had acute stress croga infecti disease, that was
• 33:50
  an acute stress stress. Here deadlinees car or a promotional careerca,
• 33:55
  but shogaka.
• 33:57
  Speaker 1: Or traffic traffic, air pollution car club.
• 34:01
  Speaker 2: Yeah, so these are chronic stresses stress us for us,
• 34:05
  that is what I meant when I said that the
• 34:07
  chronic stress is like you putting your car in first
• 34:09
  gear and in that same first year driving from Delhi
• 34:12
  to Chandier, so the car is going to break down
• 34:14
  at the end of it. Acute stress is like just
• 34:17
  climbing a small incline with the first gear or second gear.
• 34:19
  So chronic stress, which we call in medical parlance as
• 34:23
  alostatic load okata. The amigdalla signals to the body. Amycdella
• 34:28
  is a part of the brain that signals to the
• 34:29
  body is fight fly car, so you have to either
• 34:35
  fight or flight scily catch eye, body go energy. So
• 34:39
  there's amicdella signals to the body to release cortis and adrenaline,
• 34:42
  which flood your body with sugar because the body thinks
• 34:45
  you need sugar to either fight or fly. I'm lok
• 34:50
  flight fight nigger, they fly nigger the bad boska Joe, Yeah, scolding.
• 34:56
  So it's like.
• 34:59
  Speaker 1: Also he's this podcast.
• 35:02
  Speaker 2: Okay cover, So I thank you. We can't run and
• 35:09
  or whatever. All of these glucose that has come into
• 35:11
  the bloodstream, it is going to spike your insulin levels.
• 35:16
  Sugar yadye. You're not using it to fight or fly.
• 35:20
  So there's increased sugar in the body because of these
• 35:22
  stress hormones spikes up the insulin levels. The insulin spike
• 35:27
  howd oh. Then it becomes an insulin resistance kind of
• 35:30
  a thing where you get fatty lever where insular resistance
• 35:33
  is the cost for all the non communicable diseases that
• 35:36
  we have today like cholesterol, BP, hypertension, and diabetes, cancer.
• 35:42
  Most of it is this just one broad cause that
• 35:45
  does insulin resistance, and chronic stress brings about this insulin
• 35:50
  resistance every single day because it shoots up the sugars.
• 35:54
  Speaker 1: Okay, So I have known this, and we've done this
• 35:58
  entire podcast talking about insulin resistance, but I knew it
• 36:01
  happened with your diet. It happened with food. This is
• 36:04
  for the first time you're telling me the relationship between stress, stress,
• 36:08
  and insolent resistance.
• 36:10
  Speaker 2: Wow, so too much of stress costs too much of
• 36:13
  sugar spikes, Too much of sugar spikes cost too much
• 36:16
  of insulin specs. Too much of insulin spikes cost insulent resistance.
• 36:21
  The cells starting coming every time incident spikes? Why should
• 36:25
  I listen to him? And the cells become resistant to incident.
• 36:28
  That is what happens in this vicious cycle what we
• 36:32
  call where and the sugar spike often because of the
• 36:36
  insulin spikes, often because insolance spikes. Often the cells in
• 36:40
  the body turn a deaf fear to insulin. It doesn't
• 36:44
  listen to the incident. And this is.
• 36:48
  Speaker 1: I get that, But you know again, I keep bringing
• 36:51
  back the conversation into everyday life application. And okay, so
• 36:57
  you see a regular life of a let me say
• 37:01
  a normal person who lives in the metros okay, Tiovan
• 37:04
  Tier two cities. Okay, let's look at life of any
• 37:07
  individual in their thirties or forties living in the metros
• 37:11
  or maybe living in Tiervan Tier two as well. Right,
• 37:14
  they will want to ensure that they are staying fit,
• 37:20
  They will want to stay healthy. They will make the
• 37:23
  right choices, but stress is something that is beyond you.
• 37:26
  We live in a world where we cannot wish away stress.
• 37:30
  There is stress about Jakine, There is stress about jacab mill, Gikine,
• 37:35
  There is stress about dart pollution levels. You know what
• 37:39
  will be the traffic like today, right, So you can't
• 37:42
  wish away that. And I keep saying this. In our team,
• 37:44
  in the Health Swell team, we have these very active
• 37:45
  discussions and I often say that we are still we
• 37:48
  have the kind of people who actually love our job,
• 37:51
  so eighty percent we have better off than the rest
• 37:55
  of the crowd. But despite that, there is stress. So
• 37:58
  how does this synthesis of happen is really happen and
• 38:01
  how do I apply it in my life?
• 38:03
  Speaker 2: So you're right when you say that stress is a
• 38:05
  bottom line. Everybody has stress. Yeah, so we got to
• 38:08
  make a very concerted effort to manage stress. So we
• 38:12
  can do it in multiple ways. First thing is the
• 38:15
  mindset when you talk about synthesis of happiness. Yes, there
• 38:17
  was a Howard study by Dan Gilbert that found that
• 38:19
  people could actually synthesize happiness. It compared two cohorts people
• 38:23
  who won a million dollars in a lottery and people
• 38:26
  who lost the function of their limbs in accidents. Initially
• 38:30
  the lottery owners had really, you know, a lot of joy.
• 38:33
  At the end of one year, the happiness levels of
• 38:36
  both of them were pretty much the same. So it
• 38:39
  goes on to say, happiness is in your mind. So
• 38:43
  whether you irrespect, whether you're in a lottery, or you
• 38:46
  lose both legs, the happiness levels of both of these
• 38:48
  CODs can still be the same if you choose. So,
• 38:51
  so how do we do that in our data? Data
• 38:54
  areas right? So we have something called less comparative misery,
• 38:57
  which is a common phenomenon for Indians Sharmaji's Son syndrome,
• 39:01
  where and we compare ourselves with everything else. It could
• 39:04
  be a peer in the office who will get us
• 39:06
  a big it's a better promotion or a better what
• 39:09
  do you call a story, Or it could be our
• 39:13
  child as compared to the next door child or the
• 39:16
  education system IBI, so which is what is he going
• 39:22
  to be tomorrow? That kind of stress. The other thing
• 39:24
  is the food stress, family stress, and then the caregivers stress.
• 39:29
  For women, particularly women face a little bit of extresses
• 39:32
  because of caregivers. Women are beautiful caregivers whether they want
• 39:35
  it or not. They assume the caregier responsibility of everybody
• 39:39
  in the household. For all the feminism that's going on,
• 39:42
  I think it's inherent in women that they are beautiful caregivers.
• 39:46
  Speaker 1: And that's why I like the line. Whether they like
• 39:47
  it or not, and it.
• 39:49
  Speaker 2: Becomes a huge stress on them over a period of time.
• 39:54
  I think we should stop comparisons. We should we should
• 39:57
  become what is called us satisficers, in that not try
• 40:03
  to aim for things that are beyond our reach, or
• 40:07
  continually continuously aspire for things beyond our reach, or things
• 40:12
  that we did not get. Rather start liking things that
• 40:15
  we have or j milaye seek and I am right.
• 40:23
  So it could be.
• 40:24
  Speaker 1: What you have, yes, not sort of you know, stress
• 40:28
  over what you don't.
• 40:29
  Speaker 2: Yes. It could be a wife, it could be your husband.
• 40:32
  It would be a career, it could be a job,
• 40:34
  it could be the book. What do we have is yours?
• 40:37
  Just enjoy it and stay happy with that. I think
• 40:40
  we should be happy with the things that we achieve,
• 40:43
  rather than constantly looking at horizons. I have sometimes this
• 40:47
  way of pointing it. We're all climbing a ladder where
• 40:50
  the rungs don't end at all. The problem is because
• 40:53
  we are the ones who are taking the bottom rungs
• 40:54
  and putting on top on top on top, JOHNI but
• 40:58
  I got till time I memorial. Okay, So simple that
• 41:10
  is that is one way of looking at it. Second
• 41:11
  way of managing such is get good sleep. Again, a
• 41:14
  lot of good sleep makes it gives you the armor
• 41:17
  to face the next day's battle. It's like, you know,
• 41:20
  eight hours of sleep is actually making it look like
• 41:23
  a Roman god with all the shields. And then you
• 41:25
  come to work and then nothing can you know? Hit you?
• 41:29
  Speaker 1: I agree, I absolutely agree.
• 41:32
  Speaker 2: I want that.
• 41:33
  Speaker 1: I'm just not getting it and I don't know when
• 41:36
  the time will come in and actually achieve it. But
• 41:38
  you like seem like a guy who's pretty happy in
• 41:43
  their own thing. What's your like happiness routine? So is
• 41:47
  there one?
• 41:48
  Speaker 2: Yeah, I have a lot of happiness is actually I
• 41:51
  play racket sports. So racket sports is a beautiful way
• 41:54
  to connect with friends. And then like your husband, yeah.
• 41:59
  Speaker 1: We should do a game.
• 42:00
  Speaker 2: Yeah. So tennis is proven to add about nine point
• 42:04
  six years to life, Batman in about six point eight. Basically,
• 42:08
  why racket sports are much better than running or higher rocks.
• 42:13
  Any of those things is because you you have two
• 42:16
  kinds of cardio happening when you It's like a Hi
• 42:19
  t in a more enjoyable form where you have this banter,
• 42:22
  you have this teasing, and then you have this challenge
• 42:26
  matches and then you know, at least in the part
• 42:29
  of India where I come from, the losing team has
• 42:32
  to buy everybody else lovely South Indian breakfast. Okay, so
• 42:35
  there's a community that's going on.
• 42:36
  Speaker 1: I like, it's breakfast time. You guys are not doing
• 42:38
  it in the evening, not in the.
• 42:40
  Speaker 2: Evening, So it's a beautiful community that's going on there.
• 42:43
  Community is very important for your mental health as well.
• 42:45
  As we grow older, we need to have a lot
• 42:47
  more friends and we need to have a community going
• 42:50
  because it preserves our cognition. So which is why my
• 42:57
  joy is my way of stress relief.
• 43:01
  Speaker 1: Is how many times a week do you end up playing.
• 43:03
  Speaker 2: Three times easily? One day is Batman? In a couple
• 43:05
  of days is picklebar. Hmm. That's come up pretty big
• 43:08
  in the South as well.
• 43:09
  Speaker 1: So yeah, it kin'd of just racket sport. It has
• 43:13
  to be more than that.
• 43:15
  Speaker 2: Well, I took a good a good, good night's sleep.
• 43:18
  Most of the time, I consciously make sure that I
• 43:21
  get good and I'm happy doing things that I'm doing.
• 43:25
  I I I I don't try to put obstacles or
• 43:29
  try to achieve too many things. What happens. It's a
• 43:31
  very creative process. It happens, and I'm internally curious that
• 43:40
  it's It's like, how do I put this? It's it's
• 43:43
  it's a flow state meditation where you do something where
• 43:46
  you get lost in that that's pure bliss.
• 43:49
  Speaker 1: Yeah, I call it walking meditation, all right. So when
• 43:53
  when I'm cooking, yeah, it's that because I'm forced to
• 43:58
  not think about anything else. Right, So if because you've
• 44:01
  got to get the proportions right, you can't like mess
• 44:04
  with other things. Also, because I do that very rarely,
• 44:07
  I want to get it right, so you really like
• 44:09
  in it to ensure that it comes out.
• 44:12
  Speaker 2: So that happens in my Wildlfe photography every two three
• 44:15
  months I go off to one of these jungles.
• 44:17
  Speaker 1: And so having a hobby that's the one.
• 44:19
  Speaker 2: Absolutely yeah, absolutely yeah. Outside of work and nature helps.
• 44:24
  I think I see DELI. If I took the AQI
• 44:27
  out of my mind, I see such a green place. Yeah,
• 44:31
  only the acho is a problem.
• 44:32
  Speaker 1: And traffic, traffic, yes, yeah, so if you.
• 44:35
  Speaker 2: Have any nice green parks where you can get around
• 44:38
  even once a week, the nature bathing, as the Japanese
• 44:42
  call it, does a lot to your stress levels. It
• 44:45
  brings it down. Yeah. And spirituality, mindfulness, meditation. If you're
• 44:49
  a temple go go, I often I always had this fear,
• 44:53
  right because I'm sort of an atheist.
• 44:59
  Speaker 1: What does that mean?
• 45:00
  Speaker 2: So I don't know. I'm just trying to figure out
• 45:03
  if there is a god, right, So I always had
• 45:05
  this big form of that. Okay, spiritual people and religious people,
• 45:09
  they're so stressful because temples are these great places for spirituality.
• 45:13
  But I believe people can find spirituality in things like
• 45:19
  simple things like meditation or nature or whatever it is
• 45:22
  that you that is your thing, like cooking for example.
• 45:26
  Spirituality is to be found in every activity that completely
• 45:30
  pulls you in and keeps you there.
• 45:31
  Speaker 1: Yeah, spirituality is a longevity hack.
• 45:35
  Speaker 2: Can we say that absolutely? That's the chapter.
• 45:39
  Speaker 1: That's what you've discovered on the podcast.
• 45:42
  Speaker 2: There is evidence I've actually put it. Actually meditation. There
• 45:45
  are studies were done on monks and showed significantly difference
• 45:51
  in the way that their bodies were aging, in the
• 45:53
  way that their cognition was intact. Meditation and spirituality do
• 45:57
  make a difference, and which is why I say, if
• 46:00
  you're religious, find your spirituality in religion. If you're a
• 46:04
  religious or atheist or still trying to figure out how
• 46:07
  confused they're confused, and find it as something else that
• 46:10
  pulls you in and keeps you there and makes you awe.
• 46:13
  Is another thing, like every time you imagine the universe
• 46:16
  and you think, actually a short speccamlow, I hate anybody
• 46:20
  universe there, then you know then whatever you do doesn't
• 46:24
  have to sit like a pile of logs on your head.
• 46:27
  You think, actually, joke, the life is is infinite.
• 46:35
  Speaker 1: That kind of podcast is turning into therapy. But I
• 46:38
  like that. And this is such a difference from what
• 46:43
  people think about longevity. Right the minute you talk about longevity,
• 46:46
  people think about Brian Johnson R Right. He's popping like
• 46:49
  one hundred and twenty pills a day now, has a
• 46:52
  very serious disease, perhaps because of those pills as well.
• 46:55
  But what are your thoughts on him?
• 46:57
  Speaker 2: I would say Brian Johnson is a great best man.
• 47:00
  I would say what works for millennials millennaires, doesn't have
• 47:03
  to work for the normal public. If you look at
• 47:08
  the NCD button in India, right, sixty eight percent of
• 47:11
  all deaths in India today are caused by noncommunicable diseases.
• 47:16
  So we have such a huge problem. Not all of
• 47:18
  us can become Brian Johnson, and I don't think he's
• 47:22
  doing it right as well. I think I imagine it
• 47:25
  like the mass loss hierarchy pyramid, wherein the foundational blocks
• 47:29
  of longevity are in the base. So the basics, boring
• 47:32
  basics would be sleep, stress management, balanced nutrition, movement, muscle
• 47:39
  building and so on, very simple things which all of
• 47:43
  us can do. But homologin we jump to the middle pyramid,
• 47:47
  which is meloton and cow magnesium cow, and then we
• 47:54
  pop supplements left, right and center. So you can't outsupplement
• 47:57
  a bad lifestyle. The foundations the foundation, then what is
• 48:03
  the point of painting the roof? And the epics of
• 48:05
  the pyramid is further worse. It's it's about peptides, it's
• 48:09
  about ice bats, it's about red light therapy, it's about
• 48:13
  empt or inhibitors, it's about rappamizon, it's about blue zone.
• 48:16
  Not everybody in India can fly and fly to a
• 48:18
  blue zone. Eat the diet of a sadin in shepherd
• 48:22
  was we have rotin down in front of us. How
• 48:27
  can we eat it better? How can we balance it
• 48:29
  with the here some other proteins. How can we put
• 48:32
  away our work and get eight hours of sleep? None
• 48:36
  of it is manga, None of it does. As Indians,
• 48:38
  we are very value conscious people. I'm telling you the
• 48:40
  best large secrets come for free.
• 48:44
  Speaker 1: But the hardest to do, yes, simplest to know what
• 48:48
  hard is to implement because there is no pill for that. Yeah,
• 48:52
  and as Indians we want a pill for everything. Once
• 48:56
  somebody told me that they didn't like a doctor because
• 48:58
  you say the vine repair.
• 49:00
  Speaker 2: I want that doctor. I usually tell people get a
• 49:07
  work on the foundations first before we start aiming at
• 49:10
  the middle and the top tiers.
• 49:12
  Speaker 1: But there are a few doctors like that. I must say,
• 49:14
  it's a very very small group. Okay, let's move from
• 49:18
  this one to another aspect that you have spoken about,
• 49:22
  which is biohacking.
• 49:23
  Speaker 2: Right.
• 49:24
  Speaker 1: Ryan Johnson claims that he has bio hacked his way
• 49:27
  into looking at least ten, if not fifteen years younger,
• 49:31
  and it shows on his face if you put his
• 49:34
  and his son's picture together, you can't tell who's the dad, right,
• 49:38
  and he's used blood transfusion stem cell. God knows everything
• 49:42
  out of the planet, is what he's done. Could you
• 49:44
  explain to us essentially, what is biohacking? Like longevity, have
• 49:50
  we also misunderstood biohacking?
• 49:53
  Speaker 2: So biohacking is the human mind tinkering with the human
• 49:58
  body with a lot of experimental most of mostly experimental,
• 50:04
  few proven things. So Brian Johnson is tinkering with his
• 50:09
  own body with a lot of experimental things that are
• 50:11
  shown to work very well in mice but are still
• 50:13
  not proven yet to work great in humans. But there
• 50:16
  are some biohacks which all of us can apply, which
• 50:20
  works well beyond mice. You're not humans, like, for example,
• 50:23
  the trackers that we were. You have a smart watch,
• 50:26
  I have a ring. It gives you some basic insights
• 50:28
  about your health. Right, and then even that, I tell people,
• 50:32
  don't get obsessively obsessed about the huge amount of data
• 50:38
  that your tracker is out putting every single hour. Look
• 50:41
  at trends like for example, I probably checked the app
• 50:45
  interface once or twice a week.
• 50:48
  Speaker 1: That's it.
• 50:49
  Speaker 2: That's it. So I think what we should do is
• 50:52
  not check on every single activity.
• 50:54
  Speaker 1: I check my steps in my gallery.
• 51:01
  Speaker 2: Like if you're going to foot blog every single meal,
• 51:05
  or if you're going to look at how your heart
• 51:06
  rate variability changed with every game, or what is the
• 51:10
  maximum heart rate you achieved or the vivot to max
• 51:13
  that is coming out of it. We are actually getting
• 51:16
  obsessed over data that is completely different kind of stress.
• 51:19
  I would say, let the data accumulate, let it form
• 51:23
  a trend. Look at those trends at least once a week.
• 51:27
  Say you can look at a trend once a week
• 51:29
  and then see is afta my deep sleep was low,
• 51:33
  I need to try to prioritize my sleep more in
• 51:35
  the next week. Or I took lesser number of steps
• 51:38
  overall this week. Let me make it a priority to
• 51:41
  walk after every meal for this week. Conscious decisions, shortage
• 51:46
  decisions which you can make with the trends rather than
• 51:49
  checking the trackers every single day. One other hack that
• 51:52
  we talk about as a CGMS are the continuous lucas.
• 51:54
  Speaker 1: Yeah, I was just going to say, CGM the whole
• 51:56
  idea is to constantly glucose monitor your body. Right, it
• 52:01
  doesn't work.
• 52:02
  Speaker 2: So we have a lot of influencers who strap on
• 52:04
  cgms and say this PAPAA spiked my sugar to this much,
• 52:08
  banana spike my father's intent sugar to this much. Cgms
• 52:13
  are a great way for your diabetologists to understand your
• 52:19
  profile and how do you respond to diabetic drugs. Probably
• 52:24
  once for the average man. It may still work once
• 52:30
  for you to understand your patterns and what is causing
• 52:34
  these spikes. But for people to actually religiously note down
• 52:39
  every single foot stuff and how much it has spiked
• 52:41
  their sugar, it's crazy because that is what your panc
• 52:45
  raise is for, so you cannot outgiss your own bodies.
• 52:49
  Speaker 1: Yeah, but my issue is a lot of people have
• 52:51
  been writing to us saying that they're CGO monitors and
• 52:54
  their blood test they don't match.
• 52:56
  Speaker 2: They don't because so them are not device grade. So
• 53:02
  the sensors and the.
• 53:03
  Speaker 1: What is not device great cgms.
• 53:05
  Speaker 2: Yeah, some cgms are not device great. I mean they
• 53:07
  wouldn't be the ones that are graded enough to be
• 53:10
  used in a clinical sitting accuracy to Alex Outhie. So
• 53:13
  even that is the same for trackers as well, the
• 53:15
  sleep tracking.
• 53:16
  Speaker 1: Or the activity and that's danger is the automatic because
• 53:19
  every time your CGM is giving you a reading which
• 53:22
  is like extremely low, you are eating sugar. Absolutely Then
• 53:25
  you're calling up your doctor to say this is happening.
• 53:27
  The doctor's changing a medication, but actually the tracker is
• 53:30
  not up to the mask.
• 53:31
  Speaker 2: There's absolutely too much of data and people are obsessing
• 53:34
  over this data. I would say, let your doctor decide
• 53:37
  whether you need a CGM. This is not an intervention
• 53:40
  where you get out of a company. Were it on
• 53:43
  as a badge of honor and where's leaveless office so
• 53:46
  that everybody can see them. That happens in a lot
• 53:48
  of Banglobe. I've seen a couple of my patients do that. Right,
• 53:52
  similar to how high rocks has also become a fashion
• 53:54
  with the people.
• 53:55
  Speaker 1: Right you are endorsed both, I would.
• 53:58
  Speaker 2: Say I endorse its select actively. So if you're getting
• 54:02
  three hours of sleep and going for high Rocks, you
• 54:04
  might end up with a heart attack, my friend. So
• 54:06
  I'm saying, if we fix the foundation steps before you
• 54:09
  even go into that, the same way the cgms, I'm saying,
• 54:12
  you fix your eating lifestyle, take proportion food, and then
• 54:16
  you stop eating before three hours, try intermitute fasting for
• 54:19
  twelve to fifteen hours before you even think of these things.
• 54:23
  It is easy for us to spend something on Amazon.
• 54:26
  We all have quick commers right now, so we want
• 54:28
  it immediately. We want everything to be immediate.
• 54:31
  Speaker 1: That is our problem.
• 54:33
  Speaker 2: That is what I say with these things. There are
• 54:36
  a couple of biohacks like ice buds and red light
• 54:40
  therapy that are proven, that are proven to be beneficient.
• 54:43
  Speaker 1: Oh the work.
• 54:44
  Speaker 2: They work. But again I say it with the caveat
• 54:48
  because everybody who's not fixing their sleep or their movement
• 54:51
  or their metabolism would immediately go to a red butt
• 54:54
  players or a sauna or take ice scryogenic buds. Go
• 54:58
  to the top after you fix the nudation, otherwise it
• 55:01
  doesn't work. That is what I would say. Fix the
• 55:03
  foundation and then you can look at the middle tier,
• 55:06
  then look at the top tier.
• 55:08
  Speaker 1: This brings me to a new game that we are
• 55:12
  introducing on the show. It's doctor versus Internet, all right,
• 55:16
  and I want you to talk to me a little
• 55:18
  bit about what works and what does not work from
• 55:24
  a longevity lens. Okay, so Internet says GLP one drugs
• 55:30
  are the new longevity hack. What does a doctor say.
• 55:33
  Speaker 2: I think it is a useful thing for people who
• 55:36
  cannot lose weight. Otherwise it is a bon for them,
• 55:39
  but not for regular people.
• 55:41
  Speaker 1: Okay. Internet says ice bats reverse aging. What does a
• 55:45
  doctor say?
• 55:46
  Speaker 2: Ice bats can help in improving your longevity, but they
• 55:51
  don't magically reverse aging until you got get your foundations right.
• 55:56
  Speaker 1: Okay. Internet says, red light therapy repairs skin at a
• 56:00
  cellular level. Doctor.
• 56:02
  Speaker 2: True, but again the caveats. Get the foundation right before
• 56:05
  you look at the epex.
• 56:07
  Speaker 1: Okay, Internet says, ehe pot hyperbaric oxygen slows aging.
• 56:13
  Speaker 2: Doctor forget it doesn't work.
• 56:17
  Speaker 1: Internet says, sauna habits adds ears to your life.
• 56:22
  Speaker 2: Doctor, So cold barts and sauna, both of them are
• 56:26
  something called hormies is where you stress your body to
• 56:29
  a level where it can give you some benefits. Both
• 56:32
  of them can work in people, but they won't work
• 56:38
  if your foundations are not right.
• 56:40
  Speaker 1: What kind of people who do they work in?
• 56:41
  Speaker 2: They work in people for whom already the sleep is perfect,
• 56:45
  whom they are already getting enough movement, working people in
• 56:51
  whom already the foundational blocks of this stress is managed.
• 56:56
  So and if you get the foundation blocks right, then
• 56:58
  we can aim at these days.
• 57:00
  Speaker 1: Nation blocks being.
• 57:01
  Speaker 2: Stress management, sleep, movement, managing a metabolism, and then your
• 57:07
  muscle building muscle okay.
• 57:10
  Speaker 1: Another one Internet says NMN and any D plus boosters
• 57:14
  slow aging. No okay, that was emphatic. No. Internet says
• 57:20
  collagen powders reverse skinaging.
• 57:24
  Speaker 2: Caveat. Few studies show that they may have a marginal
• 57:30
  marginal impact. How marginal over your collagen creams. We need
• 57:35
  more studies. Maybe collagen creams are better or equal to
• 57:39
  that of collagen supplements, so they may have a marginal effect.
• 57:44
  That is what recent studies say.
• 57:45
  Speaker 1: Okay, so take it or no take it okay. Internet
• 57:50
  says that vegetarians are automatically less inflamed.
• 57:55
  Speaker 2: Wrong, because most vegetarians have vitamin B T deficiency. Homo
• 58:01
  systeine spikes, because homo systeine is a potent inflammatory mediator.
• 58:06
  So you become Southwak and eat only vegan food doesn't
• 58:09
  mean your body is not inflamed. So you have a
• 58:13
  vegetarian diet. And if your bit one levels are low,
• 58:16
  if your homo systeine has spiked, it is a potent
• 58:20
  inflammatory mediator. If you're a vegetarian, always make sure you
• 58:24
  check your be twell levels and your homo systeine levels
• 58:27
  because homo systein can cause heart attacks in vegetarians.
• 58:30
  Speaker 1: Good lord, I didn't know that. Okay. Internet says keito
• 58:34
  is the best diet for longevity. Wrong, what is the
• 58:38
  best diet for intemendalent?
• 58:39
  Speaker 2: Firsting is the only diet that has a certain level
• 58:43
  of evidence behind it for improving your longevity lifespan.
• 58:47
  Speaker 1: And not for diabetics of course. Yes, yeah, okay. Internet
• 58:52
  says eight hours of sleep is non negotiable.
• 58:55
  Speaker 2: Agree.
• 58:56
  Speaker 1: Finally, something that Internet and doctor agrees upon. Internet says
• 59:00
  seed oils are the reason Indians.
• 59:02
  Speaker 2: Are unhealthy, one of the reasons.
• 59:04
  Speaker 1: Internet says cold plunges boost metabolism.
• 59:09
  Speaker 2: Partly, so, rather than boosting metabolism, they put you in
• 59:14
  that uncomfortable level where your body starts repairing on its own.
• 59:17
  It's called the hormesis curve. Where these hot bats and
• 59:21
  the sauna bats and the cold plunges is basically making
• 59:25
  your body uncomfortable enough so that some repair work can
• 59:28
  start happening. It's a very simple way of looking at it,
• 59:32
  so can do. But get your foundations right before doing that.
• 59:36
  Speaker 1: Ru told me an interview that one of the reasons
• 59:39
  why he's able to win a Wimbledon in his forty
• 59:42
  year is because he does so.
• 59:43
  Speaker 2: Probably he's got all the foundational blocks, right, Yeah, so
• 59:46
  if we do that and they actually help.
• 59:49
  Speaker 1: Okay, Internet says you can reverse your biological age.
• 59:52
  Speaker 2: True, how by following the foundational blocks again, this doctor
• 59:58
  is not giving me a pale.
• 1:00:00
  Speaker 1: He is not giving me a hack. He's telling me
• 1:00:02
  to do the boring stuff. I like him.
• 1:00:04
  Speaker 2: If I tell you two things for all Indians right
• 1:00:07
  to reverse aging. Two things, get enough sleep, move from
• 1:00:12
  your chairs, avoid the sedentariness, and get enough sleep. Just
• 1:00:18
  two things. Yeah, those things can reverse your aging.
• 1:00:22
  Speaker 1: Yeah, but what about uncles who go for morning walks
• 1:00:26
  and then have bun musca after that?
• 1:00:29
  Speaker 2: Forget the masker. Walking in itself is not a very
• 1:00:32
  optimal exercise. You would see a lot of the walkers
• 1:00:36
  they have walkers belly right on compet because they have
• 1:00:42
  lost muscle, distrusted and gradually goes down in men and
• 1:00:47
  in women it crashes after menopause. Both of those these
• 1:00:51
  are very important for your skeletal muscle. As soon as
• 1:00:53
  you lose your skeletal muscle, your metabolism goes down. Come
• 1:00:57
  cow the other moment bigger though. If there you don't
• 1:01:00
  have enough muscle, your metabolism has crashed. Metabolism has crashed,
• 1:01:04
  meaning then every excess calory that is going in which
• 1:01:07
  your body is not burning up, is going to go
• 1:01:09
  into your visible fat. So walking is not the greatest
• 1:01:13
  form of cardio. The greatest form of cardio for longevity
• 1:01:17
  purposes is still racket sports because it has a hiit
• 1:01:21
  component to it. It also has a community component to it.
• 1:01:24
  That is where I would put it.
• 1:01:25
  Speaker 1: Yeah, it also has a no phone component to it.
• 1:01:28
  Speaker 2: Yes, you can component.
• 1:01:29
  Speaker 1: You can't play rackets for to the phone. What you
• 1:01:32
  can do you can do trade will also you can
• 1:01:35
  do people keep watching.
• 1:01:36
  Speaker 2: But walking is excellent for you to slip out audio,
• 1:01:39
  cedentariness up if you can just get out and walk.
• 1:01:44
  So the CEOs who come to me also, I tell them,
• 1:01:46
  if you get a phone call, take it while walking
• 1:01:49
  around your office. That gets your mandatory seven thousand or
• 1:01:52
  eight thousands. Otherwise you just glued to the chair. Like
• 1:01:54
  I told you, chair shouldn't become your graveyard. Hmm.
• 1:01:58
  Speaker 1: Okay. There is a lot of chatter on supplements and
• 1:02:02
  there are two kinds of people, people who are obsessed
• 1:02:05
  with it and others who don't think any of it.
• 1:02:07
  Could you give me your understanding of what supplements are,
• 1:02:12
  say hero supplements that every Indian need and what are
• 1:02:16
  some of those which can be trashed.
• 1:02:19
  Speaker 2: Supplements can be divided into three categories. A is the
• 1:02:22
  ones that absolutely work on you if you have a deficiency.
• 1:02:26
  B is the ones that work on some people, may
• 1:02:29
  not work for most of the people, So we put
• 1:02:31
  it a masaminos fifty to fifty. The third category of
• 1:02:34
  supplements is the one capasi my job, it can kill
• 1:02:38
  you sort of supplements. Okay, let's start from the third category.
• 1:02:41
  Your detox tis the fat burners and the so called
• 1:02:46
  ones which have a lot of stuff that can spike
• 1:02:51
  your heart rate that can damage your liver. During COVID,
• 1:02:55
  a lot of patients started taking these herbal supplements because
• 1:02:57
  they thought it loveoed COVID and then ended up with
• 1:02:59
  loert transplants because the liver got knocked off. Yeah, because
• 1:03:03
  we had a name for it, we call it drug
• 1:03:04
  induced liver injury or DELEY. Could supplements sayas and is
• 1:03:12
  the category three supplements?
• 1:03:13
  Speaker 1: Any popular ones that people are popping these days.
• 1:03:16
  Speaker 2: In category three, fat burners. Fat burners are the number
• 1:03:21
  one cause of arrhythmia sudden cardiac death because they are
• 1:03:27
  overloaded with caffeine and a lot of other helps, which
• 1:03:30
  erratically spike your heart rate because the caffeine is supposed
• 1:03:34
  to boost up your metabolism so that you're burning your fat.
• 1:03:38
  But people don't understand why they're burning their fat. They're
• 1:03:40
  also killing their hearts, their heart, tressing their heart. So
• 1:03:43
  the fat burners is the number one category in people.
• 1:03:47
  Speaker 1: No second one.
• 1:03:50
  Speaker 2: In between category are those supplements that can work in
• 1:03:54
  few people, like magnatium, like creative creates put in category two.
• 1:04:02
  I will tell you why because if you're regularly working
• 1:04:05
  out beyond a certain age, it's got a really good
• 1:04:09
  volume of evidence behind it, which means most people can
• 1:04:11
  take it. But I would say a lot of people
• 1:04:15
  are trying to. Actually, it doesn't cause any harm, so
• 1:04:19
  category two supplements don't cast hamp. The category supplements can
• 1:04:22
  cost hamp. Category two supplements can work well in certain people,
• 1:04:27
  like women, people who want to build muscle from scratch,
• 1:04:32
  or people are beyond a certain age where they want
• 1:04:34
  to increase the repair rate of their muscles.
• 1:04:37
  Speaker 1: So those are women for brain fog.
• 1:04:38
  Speaker 2: Yeah, so that also it works, so it works in
• 1:04:41
  certain people. Okay, all right, so there are an omega.
• 1:04:45
  Those are all the middle category where it works for
• 1:04:47
  some people and may or it doesn't cost hamp Okay,
• 1:04:52
  so magnesium also falls in that category. Category one are supplement.
• 1:04:56
  Speaker 1: Why do you say magnesium falls in that category? I
• 1:04:58
  thought it works for everybody.
• 1:05:00
  Speaker 2: So I would still the gold standard for sleep abnormalates
• 1:05:07
  when you see a sleep medicine doctor is they would
• 1:05:10
  initially say all of those things that I told you
• 1:05:12
  avoid caffeine, avoid a late meal, and then blue light reduction,
• 1:05:16
  and then room court room circadian rhythm, so all of that.
• 1:05:25
  Beyond that, the goal standard is a cognitive behavioral therapy
• 1:05:27
  CBT is what it is called for sleep. Many people
• 1:05:31
  don't even go to a sleep medicine They just buy
• 1:05:33
  magnesium of the which is why the pathway of care
• 1:05:39
  for sleep deprivation goes in this pattern. And melotonous a
• 1:05:44
  strict no go at least not on your own, unless
• 1:05:48
  I would say magnesium and melotonin both. I would say
• 1:05:51
  to people out there, only take it if your sleep
• 1:05:54
  medicine doctor decides that it is the right thing for you,
• 1:05:57
  because most of you can do without it as well.
• 1:05:59
  You would.
• 1:06:00
  Speaker 1: People are popping melotonin left, right and center. It's like
• 1:06:03
  a candy these days.
• 1:06:04
  Speaker 2: They shouldn't go there because it also falls in the
• 1:06:07
  second category. But it can mess up a lot of
• 1:06:10
  your circadian rhythm. Yeah, because melatonin is the biological flock.
• 1:06:14
  You can't go and tinker around with it, and it
• 1:06:16
  should not be something. Supplement industry is also quite unregulated
• 1:06:21
  because it's it's neither here nor there, and also exactly
• 1:06:26
  influencers keep promoting that for some reason or the other,
• 1:06:29
  and people easily can buy and pop it. I think
• 1:06:31
  they should come. Some regulations should come there, and like
• 1:06:33
  the supplementation much regulated.
• 1:06:35
  Speaker 1: Much need should come under Farmer. Maybe yeah, you'll get
• 1:06:39
  a quality check and you'll also have that.
• 1:06:41
  Speaker 2: Okay, But first, the first category is which is quite
• 1:06:45
  useful to a number of people. Majority of these people
• 1:06:49
  benefit of the supplements, and they are boring because I'm
• 1:06:53
  talking about iron foury acid supplements for pregnant women, I'm
• 1:06:56
  talking about vet supplementation for vegetarians. I'm talking about vitees
• 1:07:00
  supplementation for the large percentage of Indians work extremely deficient
• 1:07:05
  in vitamin D. So that does the number one supplemented
• 1:07:10
  because these are proven to work B twelve vegetarians.
• 1:07:13
  Speaker 1: Is you're saying gold standard one has to do? Should
• 1:07:15
  I look for something in the label if they're buying
• 1:07:18
  B twelve.
• 1:07:18
  Speaker 2: So I would say beatle deficions. First, check for your
• 1:07:21
  B two levels and homo system levels if you're If
• 1:07:24
  you're deficient, again, consult your doctor. They will prescribe the
• 1:07:28
  right dose. And unlike omega three's beetle supplementations, we don't
• 1:07:32
  have a problem. We get some good brands and because
• 1:07:35
  it is also by a prescription by the doctor, Yeah,
• 1:07:38
  we don't have any problems there.
• 1:07:39
  Speaker 1: Yeah, vitmin D you say take yes, very famous doctor
• 1:07:45
  Liver doctor was on this podcast saying vitamin D is
• 1:07:48
  the hulldi. Yes, a lot of doctors have not agreed
• 1:07:52
  with him. So what's your reason from.
• 1:07:55
  Speaker 2: The longevity perspective, So there are two ways of looking
• 1:07:57
  at vitamin D. So whether it can care of something
• 1:08:01
  really acute like we talked about omega right, So omega
• 1:08:04
  three from an inflammation perspective or an aging perspective makes sense.
• 1:08:09
  Omega three from a pure cholesterol lowering perspective or a
• 1:08:13
  triglazerine lowering perspective. You may need a concentrated EPA supplement
• 1:08:18
  which is not the same medical gave, which is not
• 1:08:19
  the same as the attitude that we're getting. So doctors
• 1:08:22
  look at it in two ways. One is is this
• 1:08:26
  proven to fix an acute problem. The second part of
• 1:08:31
  it is what I look at is this not looking
• 1:08:34
  at it as whether it fixes heart attacks or another
• 1:08:36
  qures diabetes, whether it reduces inflammation which is proven to
• 1:08:43
  reduce the rate of aging or inflammation in people. So
• 1:08:47
  vitamin D, if I look at it, it is it
• 1:08:50
  is not a sure fire way. You can't say vitamin D,
• 1:08:53
  if you supplement, people are going to have less heart attacks.
• 1:08:56
  But there are studies which say if you supplement vitamind
• 1:08:58
  your indevidrial function is going to be better, which means
• 1:09:00
  your inflammation inflammating markers are going to be better. So
• 1:09:04
  this is why I would say vitamin still has a
• 1:09:06
  solid body of evidence behind it from this perspective.
• 1:09:09
  Speaker 1: Which brings me to the last segment here. I want
• 1:09:14
  you to talk to me about preventive screening. One of
• 1:09:18
  the biggest longevity things are that what kind of screening,
• 1:09:20
  can you do again in your thirties and your forties
• 1:09:24
  so that your eighties and what you're saying nineties could
• 1:09:26
  be actually better and not not very dependent on other
• 1:09:31
  people or medicines for that matter. What I or again,
• 1:09:34
  top three layers in which you should look at screening.
• 1:09:38
  Speaker 2: I would say people in the thirties, people in the forties,
• 1:09:41
  and people in the fifties and sixties for each decade
• 1:09:46
  the tests that they have to take slightly weary, or
• 1:09:50
  they add on if you're younger, like I told you,
• 1:09:53
  fasting insulin along with your lower function tests, real function
• 1:09:56
  tests and then the basic complete blood count SBO and C.
• 1:10:00
  They sort of give the picture.
• 1:10:02
  Speaker 1: When you say younger, you mean twenties, thirties, thirties is young.
• 1:10:06
  Speaker 2: Thirties is young, definitely, forties is young now, Okay. So
• 1:10:11
  as in women, particularly when you cross the age of thirty,
• 1:10:15
  you should look at cervacal cancer screening because that is
• 1:10:19
  a second leading cause of cancer deaths in women and
• 1:10:22
  is entirely preventable. As a work, it does not become
• 1:10:26
  a part of immunization protocol from time I memorial now
• 1:10:30
  only now the government is looking at it. It is
• 1:10:32
  still not become widespread, which means many women, even after marriage,
• 1:10:36
  they are entirely unaware that a HP vaccine exists or
• 1:10:39
  it can be taken, or it can bring down their
• 1:10:41
  chance of getting So HP vaccinations must perhaps as a
• 1:10:45
  must regularly takes pacsiness mister, see if there's any early
• 1:10:49
  pre cancer changes in the cervics.
• 1:10:51
  Speaker 1: When you say regularly, you mean annually.
• 1:10:54
  Speaker 2: Annually is good enough for your protocol? Exactly, that is
• 1:10:59
  what I say, because for us it has to be
• 1:11:01
  a ritual. We buy new clothes on birthdays, we treat
• 1:11:06
  ourselves to a vacation, but unless it's a ritual, we
• 1:11:09
  will not do it. So all I'm saying is every
• 1:11:11
  birthday month, let it be the gift, best gift that
• 1:11:14
  you can give to yourself. Not a new phone, but
• 1:11:17
  a spanking new preventative health check in the best place
• 1:11:21
  that you can go to.
• 1:11:22
  Speaker 1: Okay, so thirties you've said is done. So forty is
• 1:11:24
  what do you do?
• 1:11:25
  Speaker 2: So mammograms are a must form women again, So.
• 1:11:28
  Speaker 1: Whatever you did in the thirties, that plus some ammogram.
• 1:11:30
  Speaker 2: Exactly, So mammograms and mammograms again to detect that's an
• 1:11:35
  X ray mamogram that comes after forty. Before forty is
• 1:11:38
  a sono mamogram where you don't subject to X rays
• 1:11:41
  but too ultrasound. So after forty that becomes an X
• 1:11:43
  ray mamogram. Again, it has to be done regularly. Once
• 1:11:49
  we find some abnormality, it's easier to fix. And then
• 1:11:52
  colon cancer screening starts coming after the fifties and sixties,
• 1:11:55
  and in men, prostate cancer screening starts after the fifties
• 1:11:58
  and sixties. Prostate specific contigtion PSAs Beyond that, when it
• 1:12:04
  comes to longevity perspective, there are a number of tests
• 1:12:09
  that have come, like grip strength is one of that,
• 1:12:15
  and there are these special labs that have come that
• 1:12:17
  measure your vivo to max that actually score you on
• 1:12:22
  your fall prevention. There is a test called the cid
• 1:12:25
  Trice test using hands or the sides of the leg.
• 1:12:32
  So Brazilian research as found out if you can do
• 1:12:34
  a sid prize test, your your lifespan and health span
• 1:12:37
  are going to be really good. Most of us fail
• 1:12:40
  the tests because a we have muscle weakness or we
• 1:12:43
  don't have the flexibility. So that is the one and
• 1:12:46
  so there are these longevity tests that we can do
• 1:12:48
  as well. And cognition, because most of the time we
• 1:12:52
  failed to say understand that cognition is also a very
• 1:12:56
  important part of paging, which we lose. We are more
• 1:12:58
  concerned about losing muscle, and we say lift dumbles. But
• 1:13:02
  what we forget why we are lifting those numbers. That
• 1:13:05
  is what happens to people as the age, because the
• 1:13:07
  brain becomes slow. So the tests, the number of tests
• 1:13:12
  that are there. I've also prescribed a couple of websites
• 1:13:15
  in the book where people can go and take those
• 1:13:18
  tests to see.
• 1:13:19
  Speaker 1: We'll put them in the chapters.
• 1:13:21
  Speaker 2: So how well they are performing as compared to the
• 1:13:24
  peers of their age. How good is their cognition? So
• 1:13:28
  is it perfect or what we call as mild cognitive
• 1:13:31
  impairment or is it to the point where we call
• 1:13:34
  it dementia? So beach major over time mile cognitive impairment
• 1:13:38
  that is recoverable whereby you can still you know, recover
• 1:13:43
  by acquiring new skills or doing certain things.
• 1:13:46
  Speaker 1: In fact, in the book you've written this, it's called
• 1:13:48
  retirement is the fastest way to age because if you
• 1:13:51
  don't use it, you lose it, right, yes, yes, okay,
• 1:13:55
  So which brings me to the last segment. This entire
• 1:13:58
  book can be put in a nuts shell by the
• 1:14:00
  twenty one rules that you've listed for Long Life. Can
• 1:14:04
  you just state that I think fundamentals through this podcast,
• 1:14:07
  you understood if we were to make this checklist of
• 1:14:09
  twenty one what would that be.
• 1:14:12
  Speaker 2: So I made the chapter primary for people who skipped
• 1:14:14
  to the last, which is which is me, of course,
• 1:14:16
  because I read every single paper from the last pitch.
• 1:14:19
  Speaker 1: You want to read it?
• 1:14:20
  Speaker 2: Yeah, of course that'll be lovely. So rule number one
• 1:14:24
  is walk. We need to eight eight thousand steps a day,
• 1:14:27
  and which is why after every meal, if we can walk,
• 1:14:29
  we'll get very close to those eight hundred eight thousand steps.
• 1:14:32
  And also lowers the glucos because once you activate the
• 1:14:35
  muscles and the sugar spikes go down, and the sugar
• 1:14:37
  spikes go down, the insolance spike also goes down. Lift weights.
• 1:14:42
  There are many ways of resistance training. Some people use bands,
• 1:14:45
  some people use weights. Some people can even do body
• 1:14:47
  weight axirations, which is called calistenics, because we need to
• 1:14:51
  build the muscle because muscle is our insurance against aging.
• 1:14:54
  That is, eat protein. Indians have diets which are extremely
• 1:14:58
  protein division we'll touch on the maybe we should go Yeah,
• 1:15:01
  so we need to make sure every single meal is
• 1:15:04
  proportioned as an achai. So it is good in a
• 1:15:09
  way because it is unprocessed, but we need to also
• 1:15:12
  structure it so that the protein is more and we
• 1:15:14
  need to follow particular sequence when eating, which is v
• 1:15:17
  PC veggies first, protein, second, caps third. Even if you
• 1:15:21
  go to a buffet, if you eat the veggies first,
• 1:15:24
  it forms a nice mesh which sees the protein in
• 1:15:27
  the carboy that goes in after that, which means the
• 1:15:29
  sugar spik is.
• 1:15:30
  Speaker 1: We've done a full podcast on this.
• 1:15:32
  Speaker 2: Yeah, respect the sunset or budget in your bed that
• 1:15:39
  is respect the sunset.
• 1:15:40
  Speaker 1: Basically no social life.
• 1:15:43
  Speaker 2: No, I don't know, that's a different podcast altogether. Sleep
• 1:15:47
  is a non negotiable. We do tend to sleep shortter
• 1:15:52
  as we age. Maybe eight hours is something that thirty
• 1:15:56
  five year old should look at. Seven hours is what
• 1:15:58
  fifty years old look should look at. Ittroduces it reduces
• 1:16:02
  as we h, It reduces as we h. So eight
• 1:16:05
  hours for thirty we can't apply the same rule to
• 1:16:08
  somebody in the sixties and seventies. But you shouldn't sort
• 1:16:10
  of understand that it goes down by an hour of
• 1:16:13
  every two decades. And try to hit that sugar is
• 1:16:18
  a recreational drug. Most of most of the problems that
• 1:16:21
  we have is because of these colas and fructose, lead
• 1:16:24
  and syrums. Everywhere we find sweeteners and even in kids
• 1:16:28
  and hidden sugar exactly so even sauce. I call sauce
• 1:16:34
  as liquid jam in one of my chapters because it's
• 1:16:36
  got the same amount of sugar that jam has, but
• 1:16:39
  we wouldn't think of sauce as jam. So try to
• 1:16:42
  cut down the refined sugar and take as much as possible.
• 1:16:46
  If you're really sweet toothed like me, try to have
• 1:16:48
  a banana after a meal or chew on some dates.
• 1:16:51
  That works very well.
• 1:16:53
  Speaker 1: Sugar is recreational drug.
• 1:16:56
  Speaker 2: Okay, avoid the social poisons, which is smoking and alcohol.
• 1:17:01
  Then try to do the oil, change seed oils or
• 1:17:06
  bring in we've spoken about that. Hydrate two to three
• 1:17:10
  leaders of water every day, and the best way you
• 1:17:12
  can get there is by starting a day with fine
• 1:17:14
  an ammal.
• 1:17:15
  Speaker 1: We're starting your work.
• 1:17:18
  Speaker 2: Get up and if you drink fine a mammal immediately,
• 1:17:21
  that becomes a ritual. So even if you are skimping
• 1:17:24
  on water, intake.
• 1:17:27
  Speaker 1: I thought drinking too much water one go will just
• 1:17:30
  get out of your body.
• 1:17:31
  Speaker 2: Not really, So when you wake up, it's you're already.
• 1:17:33
  You haven't had water.
• 1:17:34
  Speaker 1: For like because you're patched.
• 1:17:37
  Speaker 2: Yes, start with fine mammals. That also contributes to the
• 1:17:40
  two to three letters of your account. It get some
• 1:17:46
  sun as much as possible. Sunlight is great for vitamin
• 1:17:48
  The sunlight is free. But we let penetrate bother too
• 1:17:53
  much about our skins and we don't get out enough,
• 1:17:57
  is what I feel. I have known people who prefer
• 1:17:59
  to run indoors, not on the beach, or prefer to
• 1:18:03
  stay indoors. I think we should probably get some bigger
• 1:18:07
  sun is the greatest thing that we have. Sit on
• 1:18:09
  the floor, even if you're watching TV. Sit cross legged
• 1:18:13
  on the floor improves the mobility flows every day. Because
• 1:18:18
  the bacteria that have been found in diseased gums are
• 1:18:22
  also the very same bacteria that are found in plock
• 1:18:24
  build up in diseased coronary arteries. Yeah, I say it
• 1:18:28
  goes there. So the bacteria that cause causes ginger writers
• 1:18:32
  or period on triterers, or the gum problems that we have,
• 1:18:35
  they have an indirect association with inflammation, they get into
• 1:18:40
  the blood stream. They are also the same bacteria that
• 1:18:43
  have been found in the pluck build up that we
• 1:18:45
  have in the coronary arteries that are diseased.
• 1:18:47
  Speaker 1: It's going from your mouth to your heart.
• 1:18:50
  Speaker 2: Yes, it goes into the blood stream and it ends
• 1:18:52
  up there and it causes the plot or aggravates the plot.
• 1:18:55
  There is an association between the both. The better your
• 1:18:59
  oral health, the better your heart health. Hmm.
• 1:19:01
  Speaker 1: That is why gum bleeding is seen as a sign.
• 1:19:04
  Speaker 2: Yes, that is a That is a sign of infection
• 1:19:06
  as well detoxic environment in that you throw away the
• 1:19:10
  non stick pan and stop eating food and plastic containers,
• 1:19:14
  stop living in deli. I can't say that right because
• 1:19:16
  the a QI is pretty bad here. But yeah, you
• 1:19:18
  got to have I mean, good purifiers at workplace, at home.
• 1:19:24
  Be a learning machine. Retirement is the fastest way to
• 1:19:27
  age because never stop using a brain. Learn a new language,
• 1:19:30
  play a new game, find a new data. I don't know,
• 1:19:33
  so solve a new problem that works. See what if
• 1:19:37
  you're a single? I say? I say in one of
• 1:19:40
  the chapters, uncles die earlier than anties if you're a single,
• 1:19:44
  because men are not meant to be single. We don't
• 1:19:47
  have too many social buttresses that can keep us, so
• 1:19:50
  we are too much overreliant on.
• 1:19:54
  Speaker 1: So yeah, maybe actually works, actually works.
• 1:19:58
  Speaker 2: It gives them a new purpose in life. Yeah, sixteen
• 1:20:02
  is pick up a racket because that's the best cardio
• 1:20:04
  excess I have as a prescription, that would be any
• 1:20:06
  of that. Have a three am front friend. You shouldn't
• 1:20:10
  get up at three aim, but if you do, go
• 1:20:11
  forward for some.
• 1:20:12
  Speaker 1: Emergency, have someone to call.
• 1:20:13
  Speaker 2: Exactly manager stress actively and mindfully. Because stress, we need
• 1:20:21
  to find ways to deal with stress, dis the comparisons
• 1:20:27
  and the comparative anxiety, comparative misery. We have to leave
• 1:20:32
  and then we try to synthesize ourn happiness by being satisficers.
• 1:20:36
  What do we have is the best? This day is
• 1:20:40
  the best day. Kind of thing, the birthday Protectol protocol.
• 1:20:43
  We talked about it every year. Get a blood test done.
• 1:20:48
  I shall tell you all the parameters that you have
• 1:20:50
  to do at your decade, and that will give you
• 1:20:53
  the exact way place where you stand and you can
• 1:20:56
  work on that. Next. Consistency is greater than intensity is
• 1:21:01
  This is true for the people who suddenly wake up
• 1:21:03
  and then go jogging and want to I want to
• 1:21:06
  run marathon in a month, or I want to do
• 1:21:08
  high rocks in a month so that I can put
• 1:21:10
  qte Instagram on reels. Doesn't work that way. It is
• 1:21:13
  a journey and every part of the journey it has
• 1:21:18
  to become a ritual. Like we don't think twice before
• 1:21:20
  waking up and brushing. Similarly, we should not think twice
• 1:21:22
  before heading out to play it twice a week on
• 1:21:25
  lifting weights twice. It has to become a ritual. Then
• 1:21:27
  it becomes a part of us, and it doesn't it
• 1:21:30
  ceases to be a charm. It becomes something that we
• 1:21:34
  do enjoyably. And that is what is going to make
• 1:21:36
  us live.
• 1:21:36
  Speaker 1: Till hundred hmm happily till her, happily till her. Yeah yeah, Okay,
• 1:21:42
  on that note, So this is take a trash It
• 1:21:45
  Longevity Edition. Okay, are you ready? Yes, create monohydrate, take it,
• 1:21:52
  d take it O go three, take it, magnesium, trash it,
• 1:22:00
  probiotics and this includes stuff like Daryl lack Intero, Germina,
• 1:22:04
  all of those.
• 1:22:06
  Speaker 2: Take it episodically whenever you have. You don't need it every.
• 1:22:10
  Speaker 1: Day, don't need it every day? Okay, Now, This is
• 1:22:12
  one very famous with longevity experts NMN n R and n.
• 1:22:17
  Speaker 2: A D plus crash it.
• 1:22:21
  Speaker 1: Are you serious?
• 1:22:23
  Speaker 2: Absolutely?
• 1:22:24
  Speaker 1: There are like Instagram channels which only talk about their
• 1:22:28
  ny D plus routines.
• 1:22:29
  Speaker 2: Yes. I think I'm being very clear here when I
• 1:22:32
  say we don't have enough body of evidence to say
• 1:22:35
  it reverses longevity in a large number of people.
• 1:22:38
  Speaker 1: Okay, okay, this one is interesting. Risks we retrol am
• 1:22:44
  I saying that right? Yeah, sper medne trash it. Okay, barberine.
• 1:22:55
  Speaker 2: Trash it? What was it? Long pause for It can
• 1:23:00
  work in some people, but medforman works better.
• 1:23:03
  Speaker 1: Forman works better for longevity, do explain?
• 1:23:06
  Speaker 2: Yeah, for people with pcos and it reduces your insulin resistance.
• 1:23:10
  Basically it makes the cells more receptive. So there are
• 1:23:14
  a lot of there's a significant body of evidence that
• 1:23:17
  is emerging that says the cheapest longevity drug that people
• 1:23:20
  can take is medform and again on a doctor's advice.
• 1:23:23
  It's not just reserve for diabetics, is what they're saying.
• 1:23:27
  So it's better than barberine. Barbarin is nature's medforman with
• 1:23:32
  a lot more side effects. So I always tell people,
• 1:23:36
  you know, fifty persons of allopathic drugs are from nature,
• 1:23:40
  so this is nature two point zero subcept better I
• 1:23:42
  have best and with all.
• 1:23:45
  Speaker 1: The side effects, brilliant H ten on ten for that. Okay, Okay,
• 1:23:49
  next one, mao ino sit all trash it co enzyme
• 1:23:54
  Q ten take it. Okay, protein powder, take it as
• 1:24:00
  it multivitamin or B complex expensive.
• 1:24:04
  Speaker 2: You're in trash it. Okay.
• 1:24:05
  Speaker 1: Cir come in.
• 1:24:09
  Speaker 2: May work, may work in few people, but no clear
• 1:24:12
  evidence to say it actually in reversal. It can help
• 1:24:15
  in people who are in who are in flame to
• 1:24:17
  an extent.
• 1:24:18
  Speaker 1: Okay, Celia mask.
• 1:24:22
  Speaker 2: Some days, but not every day.
• 1:24:23
  Speaker 1: Okayge no harm though, no harm though.
• 1:24:26
  Speaker 2: Okay.
• 1:24:26
  Speaker 1: Collagen powder.
• 1:24:29
  Speaker 2: May mildly help your skin. Okay, not help with your longevity.
• 1:24:33
  Speaker 1: Okay, melatonin, trash it and the last one GLP one.
• 1:24:38
  Weight loss drugs do they make you live longer?
• 1:24:42
  Speaker 2: They help obese people live longer because otherwise they would
• 1:24:46
  have died of the VISal fat and overweight and all
• 1:24:48
  the NCD complications that brings if they cannot lose weight
• 1:24:52
  by conventional means. They are boon to those people because
• 1:24:55
  they're going to live twenty or twenty four years longer
• 1:24:58
  which they would not have if these things are not there.
• 1:25:00
  So JLP drugs work very well for them. The only
• 1:25:03
  problem is that muscle muss is disproportionate to the weight loss,
• 1:25:07
  so these people have to make an extra effort to
• 1:25:11
  build the muscle. The problem with them is peb look
• 1:25:15
  chatter they now you say, you suddenly give them JLP
• 1:25:19
  drug and they find that they're were losing weight, They're
• 1:25:21
  going to be even less you know, inclined to go
• 1:25:26
  to the gym. Yeah, so that the problem that doctors
• 1:25:28
  have is when we give the jail P dugs, we
• 1:25:30
  need to tell them you need to hit the gym
• 1:25:32
  every single Yeah.
• 1:25:33
  Speaker 1: Okay, that brings me to the end of this podcast.
• 1:25:36
  It's been very nice. Like I said in the beginning,
• 1:25:38
  Doctor Devien, this is a playbook. I'm going to keep this.
• 1:25:41
  I'm going to keep referring to this for lots of
• 1:25:42
  stuff because it's covered a lot of basics that I
• 1:25:45
  think the doctors do not have the time to explain,
• 1:25:48
  and honestly a lot of them don't even know because
• 1:25:51
  I don't think there's something that is taught in med streineth.
• 1:25:53
  So why don't you leave us with your longevity routine.
• 1:25:57
  Why don't you give us quick tips on what is
• 1:25:59
  it that you do and how long do you think
• 1:26:01
  you're going to live. Let's make up prediction.
• 1:26:04
  Speaker 2: So, going by the national averages, I think I'm going
• 1:26:07
  to live up to ninety. That could change the next tet.
• 1:26:10
  It could get extended two hundred as well. We don't know.
• 1:26:13
  The national average is that by the time we are
• 1:26:15
  sixty or seventy, life expectance is going to be easily ninety.
• 1:26:19
  What I do is I do intermint in.
• 1:26:21
  Speaker 1: Fasting how many hours?
• 1:26:24
  Speaker 2: Sometimes it's sixteen hours as well, Sometimes it's seventeen hours
• 1:26:27
  as well. I stop eating by its seven. I try
• 1:26:30
  to hit the bed by ten, but it's not always possible.
• 1:26:33
  Sometimes it goes up to eleven. But a yellow light
• 1:26:36
  in the room, cold environment. Most important thing is no
• 1:26:40
  cafeine after.
• 1:26:41
  Speaker 1: Yeah, and your next meal in the morning.
• 1:26:43
  Speaker 2: Is eleven eleven thirty seven to eleven thirty.
• 1:26:48
  Speaker 1: Yeah, that's what I do.
• 1:26:49
  Speaker 2: Yeah, I play racket sports and then I work out
• 1:26:54
  twice a week with the resistance with gym. So recent
• 1:27:00
  studies say that even two days of resistance training is
• 1:27:04
  good enough. Good enough, So two days of resistance training
• 1:27:07
  about sixty minutes or one twenty minutes. That is good enough.
• 1:27:11
  And the cardio target about one twenty minutes a week,
• 1:27:14
  which is probably two or three playing sessions. If you're
• 1:27:17
  having fun, do more.
• 1:27:19
  Speaker 1: Yeah, what about your protein powder?
• 1:27:21
  Speaker 2: I don't take protein powder because I make sure that
• 1:27:23
  I get my protein from my meal. Every single meal.
• 1:27:27
  I try to visualize the meal, my protein.
• 1:27:31
  Speaker 1: Hair around the protein around them. So what are you
• 1:27:33
  having for breakfast?
• 1:27:34
  Speaker 2: So I have a three egg omelet I start with that.
• 1:27:37
  Speaker 1: All whole eggs. Okay, three eggs in the morning.
• 1:27:41
  Speaker 2: Okay, so afternoards is a bit of a challenge because
• 1:27:46
  the veggies are there in the afternoon, but then the
• 1:27:49
  protein isn't there. So what I do is I have
• 1:27:55
  protein rich yogurt which I use my card rice which
• 1:27:58
  has got higher protein, or honey, you know of those things.
• 1:28:03
  And in the evening again I consciously try to make
• 1:28:06
  sure that some protein sources there from the house, if
• 1:28:10
  it's to food and pey or chicken or egg crysto rega.
• 1:28:15
  Speaker 1: So you are also doing one gram of protein your bodyweight? Yes, okay.
• 1:28:19
  Speaker 2: I tried to get about sixteen to seventy or more
• 1:28:22
  than they're actually because I weigh ninety. Yeah, I tried
• 1:28:25
  to get about ninety. But I may for sure here
• 1:28:28
  and there, but it's okay. I don't over it. Yeah,
• 1:28:31
  I just make sure in my mind. If I look
• 1:28:33
  at my plate, was my quarter quarter half half is wedgies,
• 1:28:38
  quarter is protein, quarter is cup. Okay, So if you
• 1:28:41
  can visualize a plate as a pie, chat every plate
• 1:28:44
  and imagine is my quarter is protein, half wedgies. And
• 1:28:49
  I tried to sequence that. Tried to eat veggies then
• 1:28:52
  protein then cup. Not always possible.
• 1:28:54
  Speaker 1: Yeah, nothing else you're doing? What if you're not written
• 1:28:59
  in the book.
• 1:29:01
  Speaker 2: I stay happy. I don't nurse grudges. So I think
• 1:29:06
  that is a key thing. So if we think about
• 1:29:08
  what went wrong two years before and keep worrying about
• 1:29:11
  I live that day.
• 1:29:12
  Speaker 1: You forgive easy.
• 1:29:14
  Speaker 2: I forgive you. See. So if I don't remember something
• 1:29:19
  wrong that's been done, then you don't have to forget
• 1:29:21
  about it or worry about it or keep a revenge
• 1:29:23
  scorecard in. You live that day, live happily.
• 1:29:28
  Speaker 1: All right, Thank you so much. A biby hot sa
• 1:29:31
  is a valet. But I think that's all the time
• 1:29:32
  we've got. But yeah, thank you, thank you for coming
• 1:29:36
  in Thank you for sharing all those insights. And there
• 1:29:39
  you go, the first longevity blueprint for India. Let's see
• 1:29:43
  how long we all live. See you in the next one.
• 1:29:45
  Speaker 2: Thank you very much.
• 1:29:48
  Speaker 1: No, no, start with it. Start with him. How old you think.
• 1:29:51
  Speaker 2: He is late twenties, early twenties.
• 1:29:56
  Speaker 1: Early twenties and late twenties.
• 1:29:58
  Speaker 2: Hello twenty five, Yeah, twenty eight, it's not.
• 1:30:02
  Speaker 1: Too bad, surely getting it.
• 1:30:04
  Speaker 2: Asking how old you think late thirties?
• 1:30:09
  Speaker 1: He changed his This is take too, by the way,
• 1:30:13
  he missed recording the first one. Okay, our handsome caravan.
• 1:30:19
  Speaker 2: Well, I think I suppose he's again late twenties, but
• 1:30:26
  aging better than him.
• 1:30:28
  Speaker 1: Just because he has muscles, which is true. Give me
• 1:30:31
  your age.
• 1:30:33
  Speaker 2: Okay, I got that a bit wrong. Yeah, yeah, okay,
• 1:30:39
  I would put it at late thirties, and he's right.