Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
Thomas should talk what he understands, rather than adding trump propaganda in. Example about national security was awful. US security starts with allies. Always has. And biggest us enemies are not at its borders
Can't recall if I had mentioned this to you, but there was a time which I had been tired from working in the sun all day, I had went home and almost fell asleep because of it; I peeled some fresh turmeric and almost immediately after eating about 3 small pieces, I suddenly had new energy (needed it to have energy to shower, I was actually that tired, probably a dangerous day but I mentioned this so that you and others might know to use it preemptively).
🎯 Key Takeaways for quick navigation: 01:49 *🧩 Aging processes are complex, but mitochondria play a crucial role in longevity.* 02:33 *🧬 Excessive antioxidants can inhibit signals that make cells stronger against oxidative stress.* 03:25 *🔍 Hallmarks of aging include primary causes, responses to damage, and integrated effects.* 05:44 *⚡ Depleted NAD levels accelerate aging due to decreased cellular repair capabilities.* 07:18 *🛡️ Strengthening mitochondria can involve supplementing with NAD precursors like NR or NMN.* 09:08 *💪 Proper protein turnover is crucial for mitochondrial health, especially due to their rapid turnover rate.* 10:26 *🧬 Shortened telomeres can lead to weakened mitochondria and increased cellular dysfunction.* 11:35 *🏋️ Exercise is the most effective strategy for protecting and reinforcing mitochondria.* 14:07 *⏰ Periodic fasting, cold exposure, and proper supplementation support mitochondrial health and longevity.* 16:38 *🥦 Modulating carbohydrate intake according to activity levels can benefit mitochondrial health.* Made with HARPA AI
I was a member of Neurosurgeon Dr. Jack Kruse's club for several years and learned a lot from the world's leading expert of mitochondria, Dr. Doug Wallace. Pay attention to your light environment folks. The light you allow into your life, determines the life you will get. Your mitochondria is very sensitive to nnemf/wireless radiation. Sunshine/Nature is the key to mitochondria optimization. Circadian cycles are crucial too.I'm in my mid 60's now and I'm a stickler with my environment. Artificial blue light is avoided whenever possible. My computer is hardwired and always set to nighttime on the screen. I never hold a cell phone that is turned on, in my hand. I set it flat and talk on it, never to the brain. My home has only red LED and candles in the evening too. I'm outdoors as soon as the sun comes up, to start my hormone panel. I never train in a blue light gym. I invested in my own indoor/outdoor home gym. I spend as much time as possible connected to Nature, which helps the mitochondria thrive.
Yes Indeed, but the sun on the skin is the antidote to that. Most are not aware of this. I'm also grateful to live in a low population dense area, which also helps. I learned a lot from Dr. Kruse. @@Mindvirus-dj4ro
Moderate to vigorous exercise 5 hours a week. 80 percent light to moderate exercise and 20 percent vigorous or HIIT exercise. Eat a healthy diet (Mediterranean Diet, Keto Diet, etc.). Keep stress low (yoga and meditation help). IF and calorie restriction at least once a week. These will keep you healthy long term. Edit: I forgot total body weight training.
Probably one of your best presentations in presenting a roadmap of behaviors that may extend the length of an active life span. Specifically, you took several, what can become very detailed subjects and provided a list of behaviors for us to do with clear explanations for why or why not these things may work. Thanks again. Very fine work.
Thank you for the content! I appreciate the how and why even if I don’t fully understand everything😊. Trying to be healthy and know what to do can be so intimidating with all the conflicting information. You always explain, but then summarize and give us the “what to do” and “how to” achieve piece and I love that. Keep doing what you’re doing❤.
1. Fasting: a. A 24-hr fasting once a week, or 2 18-hr fast 2. Exercise (resistance training): a. Keeps telomere longer - stronger mitochondria b. Higher endogenous anti oxidants 3. Occasional cold exposure a. 2-3 days/week 4. Sauna 5. proper supplementation a. occasionally take antioxidants 6. HIIT and increasing VO2 Max a. Interval training: 3-5 min intervals, 3-5 in one setting, 2-3 times/wk 7. Try doing one exercise in a fasting state - women in peri and post meno better not workout in a fasted stated (Dr Sims) 8. Modulate your carb intake to ur activity a. If u r active: eat carbs b. If not, lower ur carb intake c. Restrict carbs now and then
Really interesting Thomas. Here is what comes to my mind when thinking about such things One major issue is differentiating between health span and life span. Modern civilizations through pharmaceutical interventions have greatly exended peoples’ life soans but in many cases at the expense of health span. You only need to take a trip to a nursing home and see that for yourself. Many modern hunter and gatherer tribes modern and past may not necessarily have the longest life spans, but they have better health spans. Unlike those in our neck of modern society, what kills them are usually infections from wounds and injuries or parasitical infections. In comparison, “diseases of civilization” usually results in long poorer health spans as they can greatly inpair our quality of life if not land use in a nursing home when we are elderly. Interestingly those in hunterer and gatherer socities may be forced through no choice periodic fasting from lack of easily accessible food, they are super active and always on the move as they have to be, they are forced to endure cold exposure whether they like it or not. So I an sure these things may contribute to their healthier life span. And just to play Devil’s Advocate and I know this may offend some carnivores, but they may to some degree be subject to calcification of arteries if on a all meat diet, which contrary to popular belief. Case in point Dr Gil Carvalho did an interesting You Tube Video, where he cited when they earthed the remains of the “ Ice Man’ and did an autopsy, they found calcification of his arteries. Now in fairness he was murdered and did not die of that. But the point is that considering his meat only did not prevent calcification of his arteeies. Say what you will, but I think there is general consensus that you do not get arterial calcification unless you first had soft plaque formation to begin with. And again in fairness some low carb/keto doctors like Dr Ford Brewer would push back on this and say calcification of soft plaque may be a positive sign as it is noncassified soft plaque that is more likely break off and cause clots leading to deadly strokes amd heart attacks. That is why it is still possible to suffer a heart attack or stroke even with a calcium score of zero.
For older folks with knee replacements, hip replacements, advanced arthritis, the best way to exercises are swimming and walking. I cannot do HIIT. I can do some lifting. I can walk. I can swim. I can do sauna. I can watch my diet.
Thomas is based! Knew it and love it, brother! This video was absolutely amazing, I have been deep diving into mitochondria and all of what they do, and even the evolution of mitochondria. 🎉
Everything I have read says zone 2 cardio for in excess of 45 continuous minutes , 3 days a week had the greatest impact on mitochondria adaptation and thus capillary density and size.
Not all, maybe half and in the liver not the gut. The liver can use the b3 for benefits. Whereas excess b3 gets everywhere and seems to cause issues over 250mg.
I don't take NMN or B vitamins. In general, I try to limit my supplements, for various reasons (e.g., potential high deuterium content). But I would note that, if someone wants to get more NMN into their cells, this is easy to do. Just use liposomal form of NMN. Liposomes will survive digestion and pass whatever they contain directly across the cell membrane.
Great video! And all the same advice: HIIT, weight train, zone 2, clean diet, although easy on anti-ox supplements. New reasons for the same life prescription!! Thanks, Thomas.
I totally turned my 59 yr old self around healthwise a few yrs ago. Currently fasting 16/8 daily, 24 hrs weekly, 72 hrs monthly. Workout 6 days a week. Omnivore low carb. Moderate amount of supplements.
Thomas Great info for some reason I’ve been instinctively do all the above .I’m 66 and do have some minor issues but overall a normal 66 year old would struggle to keep up with me not to mention my body looks like a 50 year old not to brag.I heeded your advise and it confirms all that you cover on your channel thank you for all the great content.
Once your time on earth is up.. your time is up and no one can do anything about it. However until your time on earth is up if you have the privilege to use knowledge/facts to improve the quality of your life, that I can agree with.
Love your videos and the scientific explanations! I’d love to see an in-depth video on the effects of red light therapy on the mitochondria and anti-aging beyond the common known skin benefits.
Ultra runner here. I moved to the dry west (Montana) from the moist and shaded east (Pennsylvania). I’m 40 and looked 28….after moving here and with the stress of Covid and moving I NOW LOOK 40. I aged swiftly. It’s bad. Help. Don’t move out west if you care about aging stay in a moisture canopy.
Genetics is just a tool box. Many different looking species have almost identical genetics. It's more like 10-20% genetics. Depends what disease you get though.
@@BillPappas fate is getting hit by a bus. Genetics is predetermined when you are conceived. Genetics can't be changed but fate can change in an instant.
In the future they will recognize that state of mind/happiness determines longevity. Everything else reacts in your body reacts to this, and that creates the level of digestion. Happy is what happy does.
Very interesting video. I’m loving the whole field of longevity science at the moment. I started with a lot of David Sinclair’s videos but the issue with him is he doesn’t seem to optimize the basics and instead relies on compounds and supplements with data in yeast or flys lol. I’ve realized after probably a year of research that exercise, diet and sleep are going to move the needle the most. So many intricacies and specifics within that though
71 still compete in powerlifting competitions, started strength training when I was fourteen. Tried every other exercise known to man, from boxing, martial arts etc, but all that time still did the strength training. I think it’s the only exercise that actually works. Apologies if I have mentioned that on a previous video, very educational channel only now after all those years started looking at my diet.
@@jghawk100 So why are you looking at this channel, I am talking genuine experience, all everybody else does is what they project could happen. If you had half a brain you would realise that,
@@jghawk100 My comments keep getting deleted. I have to tone it down. All the RU-vid channels are talking about what could happen. I am living experience of what does happen, can you understand that?
@4:10 Thomas talks about the RESPONSE (the antagonist) to the "primary damage causes"... BUT the examples he gives on "response" are actually just other types of further damage (and not examples of antagonistic responses to the initial primary causes). Right ??
You may wanna switch your audio to mono in post-production if not at recording. Stereo in speech scenarios does give really uncomfortable feeling in the headphones. STereo is distracting as human brain tries to find the source of the audio, and in 3D world the source is in mono locations, the reverberations are a distraction. Even in music, the lead singer's mono is quite important, only small portion is shared for stereo effects at times.
Great video! Thank you! I’ve been looking into urolothin A for mitochondria health, do you think this is a good solution to the issue of mitochondria dysfunction? Also, could you post a follow-along video of a HIIT training as recommended by you, so we can have a good basic idea of what you are referring to with 3-5 minute cycles? (:
9:45 I thought the P53 gene was the gene that told cells when to die? From what I understand It’s non-functional in 50% of cancer patients. A study by Clark (et al) in 1994 showed that 200mcg daily of selenium helped turn the gene back on, thereby sending 50% of participants into remission (I believe there were 1500 participants, and they had to stop the study early. Due to ethical concerns if not giving the control group selenium for their cancer)
It really really helps especially with some of the titles where we need the answer first and the preamble later. Also, there's a lot of repitition for us that know the subject so it's really great to peruse the parts we might not know.
Thomas, exellent video (as usually) , thank you. You stresssed the importance of exercise, especcially HIIT, but did not say anything about zone 2 training. According to Indigo San Millan research zone 2 training is the most important for mitohondria health and mitogeneses. Definitely, HIIT is also impotant, especially for increasing VO2max. Many experts recommend - about 80% - zone 2 training and - 20% HIIT. Or may be new research came about and zone two is not important anymore. Please explain.
Thomas, a question. I never do high intensity cardio, but I do level 2(LISS) 5 times a week, and I get a really good breathing workout, with very deep breathing with slower exhaling. I always do the LISS for 25 minutes before weight lifting, to get all juicy and warmed up, circulation of blood, pre workout/creatine, and supplements(TMG, Cordyceps militaris, turkesterone ). Am I getting close to my VO2 max with the heavy deep breathing?
Wouldn't consistent damage to any part of your cells cause aging to accelerate? It just happens to be mitochondria that are the weakest, so they're the ones that are damaged first. Hence mitochondria get the attention.
Does ANYBODY have any idea WHEN there will be a UROLITHIN A/B test availible to the public? AND when a supplement that contains the intestinal bacteria needed to make UROLITHIN is going to be available??????
Maybe don't read the comments if you value longevity. Glad you're putting in the work however man. Age with grace. I would also like to add mediating to the list. If I didn't learn to have some zen on the daily cancer would have killed me by now. When I was just working out and eating better, it was absolutely not enough. Emotional control and a clear mind will do a lot. Fasting is not something my colon cancer could handle, I'm lucky if I make it to lunchtime in a fast. What works for some, doesn't work for all.
is it just me o is our boy here pretty often under the weather of late? If you're losing your voice, mate, take a day off. We'll be here when you get back!
I'm surprised he didn't mention anything about zone 2 training. Attiah emphasizes we spent a majority of our exercise in this zone to increase mitochondria. It's like a huge cheat code because zone 2 is easy to do. It's basically a long brisk walk.
You are absolutely right. Indigo San Milan did a lot of redearch on the importance of zone2 training. Peter Attia took it ftom him. They are good frends. Zone 2 is the most important for mitohondria helth wnd mitogeneses. Many experts agree that the bess protocol is - about 80% - zone 2 training And 20% HIIT.
@@alexanderilinskiy9926 - That equates to doing most activities throughout the day at a slightly faster pace. But on occasion do some activities at high intensity. That would make sense for how humans evolved.
Nonsense- the ACTUAL most important thing for Longevity is Genetics. YOU have to pick the right parents, and if you are already alive, it is NOT POSSIBLE. Longevity runs in families , it runs IN my family women ,who are generally short, about 5 foot ,thin, about `100 pounds, live to be well over 100. I am the longest living male in my family for generation at 85. Most do not make it to 80. And the proof - married couples in the family generally eat the same things - yet they live very different lifetimes. I have several female members of my family who eat bacon every day and eggs and cheese and are well over 100. At my mothers 100th birthday party, there were 17 female members of her family over 100. One was her AUNT. My mom loves sausage, hot dogs, pizza, head cheese, and all sorts of supposed bad things and she just turned 105 recently. So what is the answer - moderation. Obviously by what these women eat and do not eat. it is a litany of everything people claim is bad for you yet they live on and on. But in general their diets are a little of everything and the do not eat a lots of the bad things often. Moderation is the Key. Is the answer exercise - for some people that works others die from it. Is exercise good for you - probably if you are already in generally good health. If YOU already have other problems , it may be bad,
Its blood flow consistently to all parts of the body will keep you young and the healthier more oxygynated blood will work even better, without fresh blood flowing consistently day to day you will age quickly.
I don't agree that antioxidants solve a one isolated thing - no its not about that - it's more about how too many antioxidants (or one type of antioxidants only) mess up the body's ROS signaling system and it loses its own endogenous antioxidant system's fighting capability. Edit: ahh later in the video you got to the ROS signaling stuff, that's correct
Thomas PLEASE report on your findings and appreciation if found for the works of Aubrey De Grey. A RU-vidr who was recently banned, an Italian Electrical Engineer who liked to talk about the concept of the singularity explained a lot about his work and we are happy more people are taping into the potential for this.
Very good! I saw an article about multiple pregnancys increasing your age. Allot of things that stress the body like cold exposure sauna certain supplements you can't do while pregnant. Don't forget about the pregnant people!
Great video. Eat less! This is the key takeaway. Catabolizing food is what is generating the oxidative stress and is why antioxidant rich foods are very beneficial. The oxidative stress of exercise has a hormesis effect provided you do not over train. All animals in ALL of the calorie restriction studies have extended lifespans. That being said do not starve yourself like an anorexic does, proper nutrition is also necessary. Just let yourself get good and hungry between meals. With the overabundance of food and drinks we Americans do not let ourselves get hungry and it is absolutely needed for optimal organ function and health. We evolved without refrigerators and is why most people are genetically predisposed to rapidly store fat when we eat above BMR needs. In prehistory we would go days between larger fattening meals and needed to draw on stored fat before making another kill or pulling in a catch. We had to hunt and gather everyday too that was our exercise and steps, steps necessary for getting food for more steps. People should view exercise as earning their bacon rather than work or a job. Bring home the proverbial "bacon" by getting those hunting steps in my peeps. Happy "hunting" and eating less. When you go workout say "I'm going hunting". The whole don't fast you will go into starvation mode is a myth, the bodies default IS starvation mode. hence eating less is less stressful on the whole system. People eat when bored or stressed or as emotional comfort and these neuroses need to be classified as eating disorders IMHO I used to be an emotional eater as a child and young adult and with the addition of cannabis in my 20s I was hijacking my brain with cannabis and emotional comfort food. Luckily I had the will power to overcome these negative behaviors with some self reflection and the desire to change.
One study found that it's not calorie restriction itself that extends lifespan. In rodents that had calorie restriction but spread out throughout the day showed no benefit. The life extension only occurred when the calories were given all at once with one meal. So, it turns out the real benefit is the longer period of not eating at all, that is to say fasting.
It’s eating well, fasting well, and moving well. AND NOT overdoing fasting OR movement. Hyper-exercisers age quicker. Too much fasting turns an awesome thing into not so awesome. Food matters. Cannot out exercise modern diets.
I agree with you 100%, Thomas! Regular exercise is KEY! And yet Warren Buffett eats a McDonald's sausage egg biscuit and a coke for breakfast almost every day😂 What gives 🤷♂️ He has a good woman and loves what he does?
Well, that is a lot of talk! I dare you make a program of a typical week. How much time to go to gyms, travel times with wind up and wind down times. Cost of gym membership + travel costs of fuel or public transport. Cost of all supplements. Then come up with a plan that will cost 10% of that in time and money people can get 80% of the benefit, so people might actually follow it.
Really, I'd say more like 99%. It's the puritans that used to mock people for bathing. Same thing, "oh you want to feel good". 99% and that includes fellow lab people that work with supplements, all clueless.
