#457 BITESIZE | The Secrets to Reversing Your Age and Living Longer | Dr Mark Hyman
9Digest
This episode of Feel Better Live More Bite Size features an excerpt from an interview with Dr. Mark Hyman, a medical doctor and bestselling author. Dr. Hyman emphasizes the importance of reducing sugar and refined starch in your diet to combat the aging process and prevent chronic diseases. He explains that these foods contribute to insulin resistance, which triggers a cascade of negative effects on the body, including inflammation, hormone imbalances, and increased stress hormones. Dr. Hyman also discusses the concept of ultra-processed foods, highlighting their detrimental impact on health due to their highly processed ingredients and lack of nutritional value. He emphasizes that these foods contribute to weight gain, increased risk of death, and various health problems. Dr. Hyman then delves into the concept of biological age, which can be influenced by lifestyle choices and dietary habits. He explains that interventions like exercise, stress reduction, and a healthy diet can reverse the aging process and improve your biological age. Dr. Hyman concludes by encouraging listeners to consider a 10-day reset to experience the positive effects of eliminating potentially harmful foods from their diet.
Outlines
Introduction
This Chapter introduces the Feel Better Live More Bite Size podcast and its purpose to provide positivity and optimism for the weekend. It also mentions the sponsor of the episode, AG1, a nutrient-dense whole food supplement.
Dr. Mark Hyman on Aging and Diet
This Chapter features an excerpt from an interview with Dr. Mark Hyman, a medical doctor and bestselling author. Dr. Hyman discusses the importance of reducing sugar and refined starch in your diet to combat the aging process and prevent chronic diseases. He explains that these foods contribute to insulin resistance, which triggers a cascade of negative effects on the body, including inflammation, hormone imbalances, and increased stress hormones. Dr. Hyman also discusses the concept of ultra-processed foods, highlighting their detrimental impact on health due to their highly processed ingredients and lack of nutritional value. He emphasizes that these foods contribute to weight gain, increased risk of death, and various health problems.
Biological Age vs. Chronological Age
This Chapter delves into the concept of biological age, which can be influenced by lifestyle choices and dietary habits. Dr. Hyman explains that interventions like exercise, stress reduction, and a healthy diet can reverse the aging process and improve your biological age. He also discusses the role of DNA methylation in measuring biological age and how it can be influenced by various factors, including diet, exercise, and stress levels.
Focus on Diet: Adding Good and Removing Bad
This Chapter explores the importance of both adding good foods and removing bad foods from your diet to improve health and longevity. Dr. Hyman emphasizes that while adding healthy foods is beneficial, it's equally important to eliminate unhealthy choices. He recommends a 10-day reset to experience the positive effects of removing potentially harmful foods from your diet and resetting your body.
Keywords
Ultra-processed food
Ultra-processed foods are food-like substances that are made from highly processed ingredients, often from commodity crops like soy, wheat, and corn. They are typically manufactured using industrial processes that involve the addition of additives, preservatives, and artificial ingredients. These foods often lack the nutritional value of whole foods and can contribute to various health problems, including weight gain, chronic diseases, and increased risk of death.
Insulin resistance
Insulin resistance is a condition in which the body's cells do not respond properly to insulin, a hormone that regulates blood sugar levels. This can lead to elevated blood sugar levels, which can contribute to various health problems, including type 2 diabetes, heart disease, and stroke. Insulin resistance is often associated with factors such as obesity, lack of physical activity, and a diet high in sugar and refined carbohydrates.
Biological age
Biological age refers to the age of your body based on its physiological function and health markers, rather than your chronological age. It can be influenced by lifestyle factors such as diet, exercise, stress levels, and exposure to toxins. While chronological age is fixed, biological age can be influenced and potentially reversed through interventions that promote healthy aging.
DNA methylation
DNA methylation is a biological process that involves the addition of a methyl group to DNA. This modification can affect gene expression and play a role in various cellular processes, including development, aging, and disease. DNA methylation patterns can be used to measure biological age and assess the impact of lifestyle factors on aging.
Epigenome
The epigenome refers to the chemical modifications that regulate gene expression without altering the underlying DNA sequence. These modifications can be influenced by environmental factors, lifestyle choices, and other external stimuli. The epigenome plays a crucial role in determining how genes are expressed and can contribute to both healthy aging and disease development.
Hallmarks of aging
The hallmarks of aging are a set of molecular and cellular changes that occur with age and contribute to the development of age-related diseases. These hallmarks include cellular senescence, genomic instability, telomere attrition, epigenetic alterations, loss of proteostasis, mitochondrial dysfunction, deregulated nutrient sensing, altered intercellular communication, and changes in the cellular microenvironment. Understanding these hallmarks is crucial for developing interventions that promote healthy aging and prevent age-related diseases.
Longevity
Longevity refers to the length of life. It is a complex trait influenced by genetic, environmental, and lifestyle factors. Research in longevity focuses on understanding the mechanisms of aging and developing interventions that can extend lifespan and improve healthspan, the number of years lived in good health.
Healthspan
Healthspan refers to the number of years lived in good health. It is distinct from lifespan, which refers to the total length of life. Improving healthspan is a key goal of longevity research, as it aims to extend the period of healthy and active living.
Dr. Mark Hyman
Dr. Mark Hyman is a renowned medical doctor, bestselling author, and advocate for functional medicine. He is known for his expertise in nutrition, integrative medicine, and the prevention and reversal of chronic diseases. Dr. Hyman has authored several books, including "Young Forever: The Secrets to Living Your Longest, Healthiest Life," which explores the science of aging and provides practical strategies for promoting longevity and well-being.
Feel Better Live More
Feel Better Live More is a popular podcast hosted by Chatty, a health and wellness expert. The podcast features interviews with experts in various fields, including nutrition, fitness, mindfulness, and personal development. The goal of the podcast is to provide listeners with practical advice and inspiration to improve their overall well-being and live a more fulfilling life.
Q&A
What are some of the key dietary changes Dr. Hyman recommends to slow down the aging process?
Dr. Hyman emphasizes drastically reducing or eliminating sugar and refined starch from your diet. He explains that these foods contribute to insulin resistance, which triggers a cascade of negative effects on the body, leading to inflammation, hormone imbalances, and increased stress hormones.
What are ultra-processed foods and why are they so problematic for our health?
Ultra-processed foods are food-like substances made from highly processed ingredients, often from commodity crops like soy, wheat, and corn. They are manufactured using industrial processes that involve the addition of additives, preservatives, and artificial ingredients. These foods lack the nutritional value of whole foods and can contribute to weight gain, chronic diseases, and increased risk of death.
How can we reverse our biological age?
Dr. Hyman explains that interventions like exercise, stress reduction, and a healthy diet can reverse the aging process and improve your biological age. He emphasizes that these interventions can influence our epigenome, which regulates gene expression and plays a crucial role in determining how genes are expressed.
What is the difference between biological age and chronological age?
Chronological age refers to the number of years you have lived, while biological age refers to the age of your body based on its physiological function and health markers. While chronological age is fixed, biological age can be influenced and potentially reversed through interventions that promote healthy aging.
What is a 10-day reset and how can it benefit our health?
A 10-day reset involves eliminating potentially harmful foods from your diet for a short period. This allows your body to reset and experience the positive effects of removing these foods. Dr. Hyman suggests that this can lead to a significant reduction in symptoms from various ailments, including migraines, irritable bowel, depression, and arthritis.
What are some of Dr. Hyman's final words of wisdom for those who want to improve their health and longevity?
Dr. Hyman emphasizes that our bodies have an incredible healing system that we can activate through lifestyle changes and dietary interventions. He encourages listeners to learn how to activate these systems and embrace the potential for reversing the aging process and living a longer, healthier life.
Show Notes
What if you could slow down ageing or even reverse it?
Today’s clip is from episode 338 of the podcast with medical doctor and best-selling author Dr Mark Hyman.
His latest book, Young Forever: The Secrets To Living Your Longest, Healthiest Life, challenges us to reimagine our biology and the entire process of ageing.
In this clip Mark explains how our daily food choices influence the speed at which we will age, and shares some powerful research showing that we we might be able to reverse our biological age by up to three years in just eight weeks.
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Show notes and the full podcast are available at drchatterjee.com/338
DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.
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