Latest / Fork U with Dr. Terry Simpson / Longevity That Actually Works

Transcript

Longevity That Actually Works · Fork U with Dr. Terry Simpson

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  >> Dr. Terry Simpson: We all want to age well. And if you've scrolled
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  through TikTok, crapped open a Blue Zone book,
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  or watched Silicon Valley tech bro inject himself with
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  goat placenta, you know that the longevity
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  grift is booming. They are the
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  best sellers on the New York Times best selling list. But here's
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  the twist. Science already gave us a working
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  formula. No grift required.
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  Welcome to 4Q, where we slice through nutrition
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  nonsense and serve the facts extra
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  virgin. We are selling more ice baths, more
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  infrared saunas, and yes, even beef tallow to
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  smear on your feast like a paleo moisturizer.
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  Longevity culture has become a bizarre marketplace of
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  cold plunges and cow fat. Today, what
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  actually works for healthy aging and what definitely
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  doesn't? Before we dive into how to age well,
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  let us clear something up. While we may
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  not be able to dramatically extend our
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  lifespan, we absolutely can
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  improve our health span the number of years we
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  stay active, independent, and mentally
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  sharp. Living better matters
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  more than living longer. Today on
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  UM Forku, we're going to make sense of the madness of
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  longevity.
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  I am your Chief Medical Explanationist, Dr. Terry
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  Simpson, and this is Forq Fork
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  University, where we bust a few myths, make sense of
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  the madness, and teach you a little bit about food and
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  medicine,
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  the boring habits that actually work.
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  The eternal life fantasy from Pharaoh's two fancy
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  bottles. For centuries, people have
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  searched for the secret to eternal life, whether
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  it was locked in the tomb of a mummified pharaoh,
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  whispered in the smoke of a witch doctor's hut,
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  or hidden behind the eternally youthful facade
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  of Dorian Gray. Today, we have our modern
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  mystics. They don't wear robes or wave incense.
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  Well, some of them wave incense, but they wear
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  scrubs on Instagram. They run wellness
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  clinics, they give TED talks.
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  Many of them are selling methylated vitamins,
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  resveratrol, nmn, and other
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  compounds with sciency sounding names. People
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  like Mark Hyman or chiropractors supplement
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  influencers. People without a PhD between them,
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  but a warehouse full of pills and potions to
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  sell. What they're selling isn't much different than
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  the elixirs and tonics peddled in the
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  1800s. It's the same promise in
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  fancier packaging with buzzwords like
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  sirtuitins, epigenic optimization,
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  and cellular regeneration. Let's be
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  clear. There is no magic capsule
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  to reverse aging. If there were, these
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  folks wouldn't need a subscription model. They'd get a
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  Nobel prize. So before you hand over
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  $89.99 a month for your longevity stack,
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  ask yourself, is this Medicine
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  or modern snake oil. Let's start with the
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  basic unsexy yes.
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  Supported by every legitimate aging study.
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  Also yes. Sleep
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  seven, nine hours. That's when your brain
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  clears. Metabolic gunk like beta
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  amyloid, exercise, cardio
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  resistance training and balance work
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  all reduce inflammation, preserve brain
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  function and extend healthspan.
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  If exercise could be put into a pill,
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  it would be amazing. Vaccinations?
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  Yes, really. Syngrix, the anti
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  shingles, anti herpes zoster vaccine
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  reduces dementia by 20%.
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  Covid vaccines reduce
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  cognitive decline risk and the last
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  40 studies on statins show they
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  decrease the risk of dementia by up to
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  20%. Let's stop pretending that aging
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  well is a secret. It's mostly lifestyle
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  and mostly free. The Mediterranean
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  diet is a science backed
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  blueprint. If there's one diet with
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  decades of actual peer reviewed research
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  behind it, it's the Mediterranean diet.
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  One large study years ago even showed that the more
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  a person adhered to the Mediterranean diet by their
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  score, the greater the benefit and increasing
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  longevity they had by as much as 9%.
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  That included their health span.
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  Let's talk about red meat. A little bit goes a
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  long way. So before the shirtless Paul
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  Saladino tries to convince you to grill yet
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  your fourth hamburger for breakfast, think about this.
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  Studies that are actually scientifically based
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  show that if you limit red meat to 4 ounces a day or
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  less, it's fine. The lower saturated fat
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  intake you have, the less chronic inflammation you will
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  get. Increasing amounts of red meat lead to
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  increasing risk of cancer, heart disease and
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  type 2 diabetes. And after about 3
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  ounces, your body won't absorb any more iron or
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  many of the other macronutrients. The giant
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  steak. Mostly you're just feeding your colon,
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  not yourselves. In traditional Mediterranean
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  regions, meat is a condiment. It is not a
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  centerpiece. How about olive oil over
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  butter? Extra virgin olive oil is rich in
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  monounsaturated fatty acids like
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  polyphenols. All of them act as a natural anti
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  inflammatory. And bonus, your arteries and your
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  neurons will benefit. Whole grains and
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  legumes. Things like beans, lentils, farro, barley.
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  They're packed with fiber, plant protein and nutrients. They feed
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  your gut microbiome, which plays a key role in your brain
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  health. And unlike refined grains,
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  whole grains have been associated with less obesity,
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  less type 2 diabetes, longer life,
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  less heart disease and reduced cancer
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  risk. They're also packed with more fiber per
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  gram than most fruits and vegetables. How
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  about polyphenol power berries? Dark
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  leafy greens, Tomatoes, eggplants. These contain
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  polyphenols that protect your neurons that is the cells in your
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  brain and those long cells that you don't want to have
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  neuropathy with. They enhance vascular blood vessel
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  function, they reduce whole body inflammation, they.
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  And they stimulate neurogenesis. They
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  stimulate your brain nerves.
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  How about a word about wine? Yep, it's on the
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  Mediterranean diet, but it's one glass
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  with food occasionally. And let's be
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  clear, that's 5 ounces, not the
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  usual 8 ounce pour you get at most restaurants.
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  And it's meant to be once per day,
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  max. In fact, if you
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  don't drink alcohol during the day or
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  night, you get a Mediterranean diet point.
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  So a little wine doesn't seem to be a problem.
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  A lot of wine leads to neuroinflammation.
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  That headache in the morning leads to
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  cardiotoxicity, leads to
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  kidney toxicity, leads to your joints
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  feeling horrible the next day. One glass is
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  enough. None is better. Now. Fruits like
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  berries, grapes, oranges and apples are a daily staple of the
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  Mediterranean diet. They're rich in vitamins, fiber, polyphenols,
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  and reduce the oxidative stress that support
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  cardiovascular and brain health. Unlike juice,
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  whole fruit provides satiety and a
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  lower glycemic impact.
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  Vegetables are a foundation. Think leafy greens, tomatoes,
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  zucchini, eggplant, peppers, onions, cucumbers. Eaten in
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  abundance and variety, they offer fiber, antioxidants,
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  and the anti inflammatory compounds that reduce the
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  risk of chronic disease. Aim for multiple
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  servings a day. And yes, potatoes don't count.
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  Interesting. You can still score a full point on
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  the Mediterranean diet. Score one of nine components. If
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  you just have three and a half servings
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  of, uh, vegetables, that amounts to about nine ounces
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  of vegetables. Maybe like the equivalent of several
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  carrots. Here's what doesn't work, but
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  sells like crazy. People who think
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  alcohol is a health food. People who avoid vaccines
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  and think that that's going to be better for you. People who ignore high
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  blood pressure and high cholesterol. Let's talk
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  about that Instagram longevity crowd. What they have
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  is Botox, hair transplant ring lights,
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  and still all of them are aging
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  like everybody else. Why? Because the
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  Hayflick limit still applies.
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  Cells only divide so many times. No amount
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  of powdered elk antler will change that.
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  How about your mitochondria? Yep, your
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  mitochondria age. And yes, gurus are selling NAD
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  NADH supplements like they're the elixirs of
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  youth. Truth, NAD perks up
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  mitochondria, but does it extend life? Not
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  really. If it did, I'd be giving it to my
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  15 year old dog. And probably be taking it myself.
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  But if you want to really support your mitochondria, here's
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  some simple things you can do. Move more,
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  sleep more, Eat more Mediterranean Style
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  Diet when you talk about aging
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  with science and sanity, we don't need a
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  magic pill. We need movement, Mediterranean style
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  meals, managed health conditions, and
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  modern medicine. The science is in.
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  The question is, will you follow it?
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  Thanks for tuning in to 4Q.
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  Subscribe Share Next time someone tells you they have discovered
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  their secret to immortality, ask if it's peer
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  reviewed and ask how old the peers are
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  who reviewed it. Until next time,
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  do check out our blog associated with this on
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  4Q and yourdoctorsorders.com eat smart,
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  age wisely, stay unfiltered. And hey,
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  if you like this episode, make sure to subscribe to 4Q.
• 9:48
  Wherever you get your podcast, leave a review, share it with your
• 9:51
  friends, and if you got questions or gripe about food and longevity,
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  send them my way. I might just feature you in a
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  future episode. This episode was researched
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  and written by me, Dr. Terry Simpson. And while I am a board
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  certified doctor, I am not your doctor.
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  So if you're planning to make health changes, please talk to a
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  Western trained board certified physician. Not a
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  chiropractor, not your supplement dealer, not the gym
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  bro, and definitely not the Eastern trained shaman.
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  Our audio production and distribution were handled by our friends at
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  Simpler Media and the pod God himself, Mr.
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  Evo Terra. Have a good week everybody.
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  Hey Ivo, it just bugs me that
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  wine doesn't count as a serving of fruit.
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  >> Speaker B: What? Next you'll tell me that
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  beer doesn't count as a whole grain
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  heretic. Oh, and that background rumble
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  that you hear? Uh, that's the ocean. I'm on
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  vacation in Belize. Cheers.