Brian Dixon on Slowing Aging & Fighting Inflammation


Baby: Welcome to my mom’s podcast.

This podcast is brought to you by Four Sigmatic … a company whose companies I have loved for years for my super food mushroom based products. They use mushrooms such as lion manna, chaga, cordy seeps and relish in delicious products. Did you know that mushrooms are more genetically similar to humans than plants? And that they breathe oxygen and breathe CO2 as we do, but the mushroom mushroom can escape the vacuum and radiation. This amazing cookie has always been a part of my daily routine, usually like a lion’s coffee or morning curry, daytime protein and mushroom emulsion such as chaga and cardiops, and night raisins. To fall down. As a listener to this podcast, you can save up to four Sigmatic products. Go to Forsygmatic / Valenciama and code Valencia for 15% off

This podcast is brought to you by Valencia, a new company I have partnered with to bring you the best personal care products from my family. Our white toothpaste is based on my DIY formula that I have been developing for over a decade. Now, after nearly 100 rounds of tweeting formulas and thousands of positive reviews, I couldn’t be more proud to share it with your family. Have you ever read a tube of ordinary toothpaste? I did this when my older children were younger, and I received a warning that said, “Warning, stay away from children. Do not swallow. If the injection contact poison control or seek medical help immediately. “It’s a small thing that I put in my mouth and in the mouths of my children several times a day. And I didn’t want my kids to use something that often I would need to call a poison control center if I accidentally swallowed it. I’ve really come out to make safe, safe and effective alternatives. And Vilnius Whitening Toothpaste is just that. It is designed to support the oral microbiome and the natural process of saliva and teeth so that the teeth remain white and strong. This dentist-approved formula is safe for the whole family and will leave your teeth glowing and your breath fresh. You can check out our toothpaste and our complete natural hair food hair care product at valency.com Insider tip, if you grab a bundle of essential goods or try out Autoshop, you will be locked in a discount so that you can try every cost at a great price.

Katie: Hello, and welcome to the Healthy Mama Podcast. I’m Katie from the Wellness website, and this is about how we can slow down the aging process, fight inflammation, and improve cellular signaling. I’m here with Brian Dickson who is a Ph.D. In molecular and cellular biology from Oregon State University and is affiliated with the Lens Polling Institute where his research focuses on the basic biochemical and cellular mechanisms of aging. And this is an area I’ve been suffering from since I had to do a final project on some of these things and work with the Lens Pooling Institute when I was a kid. He and his work, among others, have been featured on “The Dr. Oz Show.” And has authored numerous scientific peer-reviewed articles on topics such as cancer, antioxidants, cellular signaling, gene regulation, stress coping mechanisms, NRF2, weight management, sports nutrition and recovery. ۔

Dr. Dickson has also published research on the role of nutrition in surgery recovery, how we can facilitate a healthy inflammatory response, ways to support the immune system, the aging process and all of them. As well as how different nutrients work. She has worked in the nutrition industry for over 10 years, and has seven patents related to various supplements and substances within the industry. And in this case, we take a closer look at the science of aging, how to reduce it, and issues like sulforaphane, NRF2 serotonin, and many others. If they are new to you, keep working and moving forward. This is an interesting event.

Brian, welcome. Thanks for being here.

Dr. Dickson: Thank you very much for having me.

Katie: Well, I know you’ve done a lot of research in different areas, which is something that is increasing for me every year, as I get older. And, unfortunately, this is something I don’t think we can completely escape, but I do know that this is something we can reduce in many cases and do it very well. can. And there are things we can do at the cellular level to protect our bodies. So I would like to start with aging as a broader title and then want to go deeper into some of the tangents from there. So generally, we talk about aging. When we think about aging, at the cellular level, and still, aesthetically, what factors are in place?

Dr. Dickson: Yeah, well, you’re fine. You know, we can’t stop time. This is something that only lasts forever. It would be nice if we could stop the time or turn it around, but yes, this is our fate. You know, maybe there’s a step back and maybe we’ll start with the bad news first, and then we’ll come to the news of what people can do. There are currently more than 300 different theories of aging. I mean, if you can believe it. So, people, you know, literally, since the beginning of time, have been interested in what we can do to stop the aging process.

Which is to say: the same folklore surrounding the fountain of youth. And Ponce de Leon is coming to North America, moving to Florida, and looking for youth body fountains with the idea that you can drink this water and, basically, live forever. When we come into scientific circles, scientists have been studying it for hundreds of years. But it really gained a lot of attention when in 1954, Denham Hermann, for the first time, presented the idea of ​​aging as an octave. In fact, this is where aging research is being focused. But I would like to explain to such lumps that these 300 ideas of aging should be included in only five general categories.

And I think it’s interesting that we get people thinking about these varieties. Because I don’t doubt for a second that they are all contributing. And so if we can think of these five individually, and what we can do to check the boxes, you’re really going to set yourself up for maximum health, and then potentially As such, many more years can extend into your life. So those five general types, I want to eliminate those 300 aging ideas, you know, very technically, we can talk about biochemical molecular and cellular theories of aging. So basically our biochemistry, our metabolism is just changing at this cellular level, and nobody really knows what is causing it.

There are also really depressing theories of aging called programmed theories of aging. And the idea is, in our genes, OK, in our DNA, we are literally programmed to die. So you think to yourself, “Well, god, why would we be made to die?” But if we look at the other organisms around us in nature, you know, every biological function on the planet has to reproduce. And so once we’ve passed our DNA to this next generation, there’s really no real biological reason to be around us. In fact, a biology goes through its reproductive years, all that an individual or biologist is doing is just resource consumption.

It does not apply to humans that much. You know, we have the knowledge base that comes with age. And of course, there are some high-end animals on the planet, where keeping the elderly around is evolutionarily beneficial. So obviously, man is a good example. So think about all the things we have learned from our grandmother and grandfather. Wheel, they keep the elderly around. In fact, it is usually the grandmother and the whale who raise the young. Elephants are also a long-lived species in which the earliest elephants play a major role in their family circles. So programmed with theories of aging, this is the second number. Then we can come to the third in the age, the social ideologies of the age. So basically, what does it mean that we need to keep our minds sharp as we age?

Many people, as we age, isolate ourselves. We don’t spend a lot of time with family and friends, and that really causes our brains to wander. Number four, I damage cellular communication, and I throw it in the mix. So what does that mean? Well, basically, our cells, organs, and tissues aren’t just talking to each other like they used to. So think about the hormonal changes that occur as we age. So, you know, in men, testosterone levels can be low. When women become menopausal, I mean their hormones go everywhere until they find this new routine … so hormonal signaling is not working as we age. And then just the ability to adapt and respond to our environment.

Therefore, if we are suffering from environmental toxicity or oxidative stress, there are systems that enable us to cope with these pressures. But they are not just sensing the signal and then transmit the potential to the rest of the cell or even to other tissues and organs in our body. And then finally there are the weak ideas. Therefore, the various biological structures within our body and within our cells only begin to accumulate this damage as we age. Therefore DNA is damaged, proteins or enzymes within our cells are damaged. Even the cellular membrane, the integrity of this membrane deteriorates, and it does not work to keep the outer world and the inner world out.

Katie: Definitely, like, a lot of different styles, and you said that maybe some of them could be learned. What do you personally think of when it comes to aging, and which of the following must you begin to understand and reduce?

Dr. Dickson: Yes, it goes back to the same research that I quoted by Professor Harman in 1954. It developed perhaps the most advanced theory of aging, and is that of a free radical or occultist theory of aging. And in many ways, in many of these other theories of aging is the playoff of this oxidative stress theory of aging. So you can think of the bad ideas of aging, the loss of cellular communication, and especially these biochemical molecular and cellular theories of aging, and that’s really where research is focused and we want to protect ourselves and maximize ourselves. What you can do to improve your health. In the long run, just to make sure we are eating a healthy diet. And then, fortunately, over the past 10 years, there has been some great scientific progress that has shown us that there are some fine things we can do with nutritional supplements, especially in our body with antioxidants. Detox Defense.

Katie: Right? Okay fine. So I think this is a great place to start diving in and out, because when you start to research and especially just start reading resources online, there are different ways. There are many ideas we can make. Of course, when you talk about free radicals, antioxidants come to mind. This is a great buzzword with oxidative damage and free radicals. But I also know that there is a big difference between potential antioxidant measurement and research, like. And some people say, “Good things can be very bad things.” So what do you think about the ways we can reduce this cellular damage, and are antioxidants the answer?

Dr. Dickson: That’s a big question. And, you know, you’re all right. Scientific literature is good for sludge .When it comes, especially high doses of antioxidants. And can we really increase the health age and age? If you read some research at the National Institutes of Health, especially from complementary and alternative medicine centers, they talk about it… One of their statements has a line that simply says: “There has been no scientific evidence that research studies have been carried out in the thousands and thousands of people … especially the high levels of antioxidants have beneficial effects on human health and disease.”

I think, as soon as I’ve incorporated scientific literature and things into my life, it’s, you know, we have to get to the basics, whether it’s from our diet or our nutritional supplement, I include some antioxidants, and that’s what we call vitamin antioxidants. So these are the antioxidants that are absolutely essential to life? They are actually acting as a vitamin. And then they have such side effects, if you will, in fact be antioxidant. So if we take vitamin C, for example, vitamin C is an essential nutrient because it plays a direct role as a cofactor, which means it is absolutely necessary for the enzyme to function. ۔ And it needs at least 15 different mammalian animal enzymes.

So if we stop taking Vitamin C, the enzymes have stopped working and this eventually compromises cellular function. But when we’re thinking about antioxidant protection and, what’s the best strategy, you know, I have a strategy that I personally like to include, of the things I Many, many years of research in the laboratory she is really trying to unlock the power that our cells naturally have. So what do I mean by that? It turns out that in our DNA and especially in our genes, we have antioxidant enzymes, and we also have detoxifying enzymes. If you set the clock to 2007, the Human Genome Project was just like wrapping up, and people really started to dive in, “Okay. Now, what are all these genes that we map? You know, what are they actually doing?

Well, at the same time, they discovered about 2006, 2007, that there is actually a massive interaction between these nutrients and our genetics. So basically the nutrients can change the gene, and then these genes are affecting how we were metabolizing the nutrients. And when you really put these things into test tubes, whether they are enzymes that are encoded in our DNA or we just put those direct antioxidants in the test tubes, it turns out that this is enzymatic activity, Enzymes that are found in our DNA are significantly more effective at storing antioxidants, free radicals, and other toxins that may enter our body.

Katie: That’s interesting. Okay fine. So you said that basically what we eat has the ability to activate genes. And I would love for you to explain a little more in depth. Basically I’m assuming that you are basically talking about the idea of ​​Epi Genetics, but for anyone who is not familiar with this concept, can you explain how this process works? Is?

Dr. Dickson: Yes, I might be in my scientific circles. But yes, epigenetics is definitely influenced by the foods we eat. But another complex word of science that probably explains better what we’re talking about here is nutrition. So if you break this big word down into two parts, nutrition and genomics, it’s really like nutrition and your genes are interacting. Perhaps I have gone one step further. I mean, maybe scientists and medical professionals are in their arrogance, they like to break things into pieces or pieces as much as possible. A lot of this research really came out of this research, which showed that high levels of fruit and vegetable consumption are really incredibly beneficial to our health.

So in this scientific arrogance, scientists went into fruits and vegetables, and they tried to tear down and find the compounds or compounds that could be responsible for the increase in health that we find most in fruits and vegetables. Users are watching. So they took out things like vitamin C. They extracted things like fiber. And of course, you can supplement Vitamin C, and you see some health benefits. You can supplement with fiber, you see many health benefits. But when you look at the research, it never really equates to the full effect that we are seeing with the use of these fruits and vegetables. So scientists were scratching their heads, thinking to themselves, “Well, there must be something else in those fruits and vegetables that is also providing health benefits.”

So instead of looking at things that were present in the largest quantities of fruits and vegetables, they started focusing on the compounds that were actually in very small numbers. If you think about what gives fruits and vegetables their bright vibrant colors, it turns out that these are the same compounds we are providing with these health benefits. As a result of the studies done, they released these compounds from fruits and vegetables that give them their color. وہ ان کو ٹیسٹ ٹیوب میں جانچنا شروع کرتے ہیں اور ہاں ، ایک ٹیسٹ ٹیوب میں ، وہ بہت طاقت ور اینٹی آکسیڈینٹ کے طور پر کام کر رہے ہیں۔ لیکن جب انھوں نے لوگوں کو یہ مرکبات دیئے تو کیا ہوا وہ یہ محسوس کرتے ہیں کہ وہ ناقابل یقین حد تک بایو دستیاب تھے۔

اس کا مطلب ہے کہ وہ ہمارے جسم سے جذب نہیں ہوئے تھے یا اگر وہ جذب ہو گئے ہیں تو ، وہ بہت ہی کم شرح پر جاذب ہوگئے ہیں۔ اس کے علاوہ ، جب یہ مرکبات واقعتا our ہمارے جسموں میں داخل ہو رہے تھے ، ہمارے جسم ان کو حیرت انگیز طور پر جلدی سے تحول کر رہے تھے اور پھر ان کو ناقابل یقین حد تک جلدی سے نکال رہے تھے۔ تو پھر یہ مرکبات جو ایک ہیں ، حیرت انگیز طور پر کم حراستی میں موجود ہیں جو ہم بہت اچھی طرح سے جذب نہیں کرتے ہیں اور پھر وہ میٹابولائز اور بہت جلد خارج ہوجاتے ہیں ، ان کو کیسے ممکنہ طور پر کسی قسم کا صحت فائدہ ہوسکتا ہے؟ ٹھیک ہے ، اس سے پتہ چلتا ہے کہ محققین نے جو پایا وہ یہ ہے کہ ان مرکبات کا بہت حصہ درحقیقت اس بات کا پابند ہے جس کو ہم رسیپٹر کہتے ہیں جو یا تو سیل کی جھلی کے باہر بیٹھے ہیں یا سیل کے اندر تیرتے پھر رہے ہیں۔

رسیپٹروں کے بارے میں سوچنے کا ایک آسان طریقہ صرف سینسر کے بہت کم مالیکیولز رہنا ہے۔ اور اس طرح جب آپ کو صحیح کمپاؤنڈ مل جائے گا جو سینسر کے انو سے جڑا ہوا ہے ، تو جو کچھ ہوتا ہے اسے ختم ہوجاتا ہے ہم واقعات کا سلسلہ شروع کرتے ہیں۔ بہت زیادہ دستک دینے کی طرح ، کہتے ہیں ، جیسے ، ڈومنوز کی ایک لکیر۔ تو آپ نے پہلے ڈومینو کو آگے بڑھایا ، آپ کو واقعات کا یہ سلسلہ ملتا ہے جو ہوتا ہے ، اور پھر اس سلسلہ کے اختتام پر ، کچھ ہوتا ہے۔ لہذا جب ہم اس کے بارے میں بات کر رہے ہیں کہ ہمارے جسم میں کیا ہورہا ہے ، بہت ساری بار ، وہ دراصل ایک پروٹین ہے ، ٹھیک ہے ، نیوکلئس میں جا رہا ہے اور در حقیقت ان جینوں پر ان سوئچوں کو پلٹ رہا ہے جن کو دکھایا گیا ہے کہ صحت کے بہت سے فوائد ہیں۔ درحقیقت ، وہ یا تو تناؤ کے انسداد جین کے طور پر جانا جاتا ہے یا شاید اس سے بھی زیادہ مناسب طریقے سے بقایا جینوں کا نام دیا گیا ہے۔

کیٹی: سمجھ گیا ٹھیک ہے. یہ سمجھ میں آتا ہے۔ اور ایسا لگتا ہے کہ اس میں سے بہت سی چیزیں بھی سوجن کی طرف لوٹ جاتی ہیں جو اس وقت بھی ایک بہت بڑا گوزبان ہے۔ کیا یہ اس مساوات کا حصہ ہے اور اگر ایسا ہے تو ، اس مساوات کے دونوں طرف کچھ چیزیں کیا ہیں؟

ڈاکٹر ڈکسن: جی ہاں۔ یہ سوزش والی محور بالکل ان کھانوں سے متاثر ہوسکتی ہے جو ہم کھا رہے ہیں۔ بالکل لہذا ہم ان کو نشانہ بنا سکتے ہیں۔ تو ہوسکتا ہے کہ آپ کے بہت سارے سامعین نے این ایف-کپا بی نامی پروٹین کے بارے میں سنا ہو۔ این ایف – کپ بی بی واقعتا ہمارے مدافعتی ردعمل کا ماسٹر ریگولیٹر ہے۔ اور یہ طے کر رہا ہے کہ آیا ہمارے پاس ایک باقاعدہ یا اس سے بھی ہائپر انفلامیٹری ردعمل ہے یا نہیں ، لیکن پھر اس مدافعتی ردعمل کو بھی بند کرنے کا ذمہ دار ہے۔ اور اسی طرح جب ہم سوزش کے بارے میں بات کر رہے ہیں تو ، ہم جس چیز کے بارے میں بات کر رہے ہیں وہ ایک توازن ہے۔ آپ جانتے ہو ، وہاں صرف توازن لگانے والے ٹیٹر ٹوٹلر کے بارے میں سوچو۔ اگر آپ کا مدافعتی نظام مکمل طور پر بند ہوچکا ہے ، تو آپ کو معلوم ہوگا کہ وہ ہم سے اس بیرونی دنیا سے سمجھوتہ کرنے والا ہے جو ہمارے خلیوں میں داخل ہونے اور حملہ کرنے کی مستقل کوشش کر رہا ہے۔

لیکن پھر ، پلٹائیں گے ، اگر آپ کو بہت زیادہ سوزش ہو رہی ہے تو ، سائنسی ادب حیرت انگیز طور پر ٹھوس ہے کہ ہائپر انفلامیشن اس کے کردار میں کیا کرسکتا ہے کیونکہ اس کا براہ راست صحت سے اور پھر خاص طور پر بیماری سے ہے۔ آپ جانتے ہو ، کچھ سال پہلے ، “وقت” میگزین کا ایک سرور تھا جس میں صرف یہ کہا گیا تھا ، “خاموش قاتل۔” اور یہ واقعتا just صرف اس قسم کی بھٹی تھی جو ہمارے جسموں میں سوزش پھیلتی جارہی ہے اور بغیر کسی رکے ہوئے ، سوزش جاری رہ سکتی ہے اور ہمارے جسم کے اندر موجود ہر نظام کے لفظی نتائج برآمد ہوسکتے ہیں۔ تو پھر ، ان مرکبات تک پہنچنا جو پروٹین NF-kappa B کو باقاعدہ کرنے میں مدد کرسکتے ہیں اور پھر کچھ دوسری چیزیں بھی ہیں جو ہم کر سکتے ہیں۔ ہم یہ یقینی بنانا چاہتے ہیں کہ ہمیں کافی مقدار میں اومیگا 3 فیٹی ایسڈ مل رہے ہیں۔

جب آپ بائیو کیمیکل راستہ دیکھیں ، تو جو مختلف چربی ہم اپنی غذا میں کھاتے ہیں وہ خلیے کے اندر جا رہے ہیں۔ وہ یا تو سوزش کے حامی ہیں یا سوزش کے شکار ہیں۔ اور اسی طرح ہمارے جدید غذا اور ہم میں سے بیشتر افراد غیر صحتمندانہ طور پر غیر صحت بخش کھانے کے لending رکھتے ہیں ، ہم ایک خانے میں کھانے پینے کی چیزوں تک پہنچ جاتے ہیں۔ ہم نے واقعی اپنے فیٹی ایسڈ کے توازن کو سنترپت چربی اور پھر اومیگا 6s اور اومیگا 9s میں اسکین کردیا ہے۔ لہذا ، جب ہم ایک بار پھر ، اومیگا 3 فیٹی ایسڈ کے صحت سے متعلق فوائد کے بارے میں تمام سائنسی ادب کو دیکھیں ، تو جو سب سے زیادہ امکان ہورہا ہے وہ یہ ہے کہ ہم ان حامی اور سوزش والی چربی کا توازن واپس لا رہے ہیں جو ہمارے جسموں میں ہے ان پر رکھنا پسند کریں۔

کیٹی: یہ ایک عمدہ نکتہ ہے۔ اومیگا 3s کے آپ کے پسندیدہ ذرائع کیا ہیں؟ کیونکہ میں جانتا ہوں کہ… یہ بھی ایک متنازعہ موضوع ہے ، لوگ یہ کہتے ہیں ، “اگر ان پر احتیاط سے قابو نہیں پایا گیا ہے تو ان میں سے بہت سے لوگوں کو بدنام کیا جاسکتا ہے ، اور کچھ اتنے طاقتور نہیں ہیں جتنا وہ دعوی کرتے ہیں۔” کیا یہ کھانے سے حاصل کرنا بہتر ہے ، یا آپ اومیگا 3 کے لئے کیا دیکھتے ہیں؟

ڈاکٹر ڈکسن: ٹھیک ہے ، اومیگا 3s کا سب سے بہتر اور شاید سب سے زیادہ آسان ذریعہ وہ روایتی مچھلی کے تیل کے اضافی سامان ہوں گے ، میرے خیال میں ، ہم سب نے اس کے بارے میں بہت کچھ سنا ہے۔ لیکن بالکل ، آپ نے جو نکات اٹھائے ہیں وہ بہت درست ہیں۔ اور بدقسمتی سے ، اور غذائیت کی صنعت ، مجھے یہ کہنے سے نفرت ہے ، لیکن یہ واقعتا خریدار ہوشیار ہے۔ اور آپ بالکل ٹھیک کہتے ہیں کہ اومیگا 3s خاص طور پر آکسیکرن کا شکار ہے۔ لہذا اگر ان کو صحیح طریقے سے سنبھالا نہیں گیا ہے تو ، آپ نے بنیادی طور پر ان فیٹی ایسڈوں کا ڈھانچہ تبدیل کردیا ہے ، اور آپ کو وہ چیز نہیں مل رہی ہے جو آپ کو لگتا ہے کہ آپ کو کیا مل رہا ہے۔ لہذا ، آپ جانتے ہیں ، میں لوگوں کی حوصلہ افزائی کرتا ہوں کہ آپ کو تھوڑا سا پیسہ خرچ کرنا پڑے گا۔ صرف سب سے سستی چیز خریدنا جو سپر مارکیٹ کے شیلف میں ہو شاید بہترین آپشن نہیں ہے۔

تھوڑا سا پیسہ خرچ کریں ، اس بات کو یقینی بنائیں کہ آپ ایک اعلی معیار کے کارخانہ دار سے اپنی مصنوعات خرید رہے ہیں تاکہ یہ یقینی بنائے کہ آپ کو وہ فیٹی ایسڈ مل رہے ہیں۔ یہ آسان ترین طریقہ ہے۔ اور ہوسکتا ہے کہ اگر لوگ چاہیں تو ایک سادہ سی جانچ ، شاید ان کی پینٹریوں میں جاکر دیکھیں کہ آیا ان کی مچھلی کا تیل مناسب ہے یا نہیں۔ لیکن صرف کیپسول کھولیں اور اسے سونگھیں کیونکہ وہ اتنی جلدی سے غارت گر جاتے ہیں۔ اور مجھے لگتا ہے کہ ہم شاید سبھی سے واقف ہوں گے جس طرح بوسیدہ مچھلی کی بو آ رہی ہے۔ لہذا اگر آپ اپنے مچھلی کے تیل کے کیپسول کو توڑتے ہیں اور اس میں بوسیدہ مچھلی کی طرح خوشبو آتی ہے ، تو آپ کے ہاتھوں میں ایک بری مصنوع پیدا ہوگئی ہے۔ آپ جانتے ہو ، اومیگا 3s کے عظیم ذرائع ہیں۔ مجھے معلوم ہے ، آپ جانتے ہیں ، ان دنوں بہت سارے لوگ پلانٹ پر مبنی ہونے کا انتخاب کر رہے ہیں۔ اگر نہیں تو ، سیدھے سبزی خور یا سبزی خور۔

اور یہاں اومیگا 3 فیٹی ایسڈ کے سبزی خور اور سبزی خور ذرائع ہیں۔ فلیکسیڈ ، اخروٹ ، جیسی چیزیں وہ ومیگا 3s کے لاجواب ذرائع ہیں۔ لہذا ہم ان کو اپنی غذا سے بھی حاصل کرسکتے ہیں اگر ہم بہت زیادہ چربی والی مچھلی کھانا چاہتے ہیں۔ لہذا یہ صرف ہفتے میں دو سے تین بار مچھلی نہیں کھاتا ہے ، بلکہ اس میں خاص طور پر چربی والی مچھلی ہونا ضروری ہے جیسے سالمن ، ٹونا ، میکریل ، سارڈین اس کی ایک دو مثالیں ہیں۔ اور پھر صرف اس بات کو یقینی بنانا کہ آپ کو بہت کچھ مل رہا ہے… زیادہ تر ، گری دار میوے بہت امیر ہوتے ہیں ، آپ جانتے ہو ، اومیگا 3 فیٹی ایسڈ۔

کیٹی: میرے خیال میں یہ سب ایسی زبردست تجاویز ہیں ، اور مجھے فیٹی فش آئیڈی پسند ہے۔ یہ وہ چیز ہے جس کو میں نے اپنایا ہے کہ مجھے لگتا ہے کہ واقعی سستا ہے ، اومیگا 3s حاصل کرنے کا آسان طریقہ ہفتہ میں چند بار ہے ، میں سارڈین کھاؤں گا ، اور میں صرف ایک کٹوری میں سارڈین اور ویجی اور گری دار میوے کا کھانا بناؤں گا۔ بھنگ کے پرزے اور ہر طرح کی چیزیں اور پھر اس میں زیتون کا تیل ڈالیں۔ اور آپ نے چربی کے ذرائع کا ذکر کیا اور یہ کہ کیسے امریکی غذا یقینی طور پر صرف سنترپت چربی کی طرف راغب ہوتی ہے ، بلکہ یہاں تک کہ ، واقعی غیر سنجیدہ چربی کی غیر صحتمند شکلیں اور ومیگا 6 تیل بھی۔ اس پوڈ کاسٹ کے بہت سارے مہمان اور بہت سارے وسائل جو میں دیکھ رہا ہوں وہ بہت زیادہ مقدار میں مونوسوٹریٹڈ چربی کی سفارش کر رہے ہیں۔ زیتون کا تیل اور ایوکاڈو تیل جیسی چیزیں۔ کیا اس پر بھی آپ کا فائدہ ہے؟ کیا اس قسم کی چربی ہمیں ترجیح دینی چاہئے؟

ڈاکٹر ڈکسن: ہاں ، یہ واقعی میں واپس آجاتا ہے جس کے بارے میں ہم اینٹی آکسیڈینٹ کے ساتھ بات کر رہے تھے۔ میرے خیال میں ہر چیز کو توازن میں رکھنا ہے۔ تو میں جس کا مداح نہیں ہوں وہ انتہائی یکطرفہ یا کسی اور طرف جا رہا ہے۔ میرا مطلب ہے ، آپ یہ دلیل بھی دے سکتے ہیں کہ ہمیں بھی سیر شدہ چربی کی ضرورت ہے۔ میرا مطلب ہے ، زیادہ تر چربی جو ہمارے خلیوں کی جھلی بناتی ہے وہ دراصل سنترپت فیٹی ایسڈ کی ہوتی ہے۔ لیکن یہ بات بالکل واضح ہے کہ ہم صرف خاص طور پر غیر صحتمند سنترپت فیٹی ایسڈ کے زیادہ استعمال کنندہ بن چکے ہیں۔ لہذا میری پوری سفارش صرف مختلف قسم کے کھانے پینے کی ہے۔ آپ جانتے ہیں ، واقعتا کسی بھی چیز سے نہ گھبرائیں بلکہ اعتدال میں چیزیں کھائیں۔

اور پھر جب بھی ممکن ہو ، جب بھی وقت اور سہولت کی اجازت ہو ، پوری کھانوں تک پہنچیں ، لہذا اصل اصل ذرائع۔ آپ جانتے ہو ، ہماری مصروف زندگی کے ساتھ ، یہ ہمیشہ ممکن نہیں ہوتا ہے۔ اور مجھے لگتا ہے کہ غذائیت کی اضافی چیزوں پر غور کرنا شروع کرنے کا ایک اچھا وقت ہے جیسا کہ لفظ سے پتہ چلتا ہے ، ٹھیک ہے؟ لفظ ضمیمہ ہماری غذا کو پورا کرتا ہے ، اور اگر ہماری غذا صحت مند اور توازن سے بہتر نہیں ہے تو دنیا میں کوئی بھی غذائی ضمیمہ ان بنیادی مسائل کو دور نہیں کرے گا۔

کیٹی: میں اتفاق کرتا ہوں ، اور میں صرف ایک منٹ میں سپلیمنٹس سے متعلق تفصیلات حاصل کرنا چاہتا ہوں۔ لیکن پہلے ، میں آپ کا دماغ کچھ دوسری چیزوں پر چننا چاہتا ہوں۔ چنانچہ کچھ سال پہلے ، جب میں اپنے تائرواڈ پر نوڈولس لیتا تھا اور ہاشموٹو کو معاف کرانے سے پہلے ہی ان کے پاس تھا تو ، ایک بات جو میرے ڈاکٹر نے تجویز کی تھی وہ یہ ہے کہ وہ باقاعدگی سے بروکولی انکرت کا استعمال کریں جو سلفورافین کا ذریعہ ہے ، جس میں سے تحقیق کی گئی ہے ، جسے Nrf2 کہا جاتا ہے کو چالو کرنے کے لئے جانا جاتا ہے۔ اور میں جانتا ہوں کہ یہ اس سوزش کی مساوات کے ساتھ عمل میں آتا ہے۔ اور میں واقعتا explain اس کی وضاحت کرنا پسند کروں گا ، کیوں کہ اس سے پہلے میں نے کبھی پوڈ کاسٹ پر اس طرح کی چھیڑ چھاڑ نہیں کی تھی۔ اور میں جانتا ہوں کہ یہ وہ چیز ہے جس میں آپ نے تحقیق کی ہے۔ تو کیا آپ ہمیں سمجھا سکتے ہیں… سب سے پہلے ، کیا میری اس بات کا ادراک صحیح ہے؟ اور ہمیں بتائیں کہ Nrf2 کیا ہے ، اور یہ کیوں اہم ہے؟

ڈاکٹر ڈکسن: بالکل۔ تو Nrf2 ایک پروٹین ہے. لہذا یہ ایک پروٹین ہے جو ہمارے سیل میں رہتا ہے ، اور یہ ایک دلچسپ پروٹین ہے ، اور اس میں یہ کس طرح برتاؤ کرتا ہے۔ یہ دونوں ہی ہیں… ان سینٹر مالیکیولوں یا رسیپٹرز میں سے ایک جس کے بارے میں ہم بات کر رہے تھے۔ یہ واقعی خود سگنلنگ انو بھی ہے ، اور پھر یہ پروٹین بھی ہے جو نیوکلئس میں جاسکتا ہے ، اور یہ دراصل 200 سے 300 مختلف بقا جینوں یا تناؤ کے مخالف جینوں کے پلکوں کو پلٹ دیتا ہے۔ ان میں سے بہت سارے اینٹی آکسیڈینٹ انزائمز یا سم ربائی انزائم ہیں۔ میں آپ کے سلفورافین کے علم سے متاثر ہوں ، اور خاص طور پر اس سورس سے متاثر ہوں جس کے پاس آپ جارہے ہیں۔ لہذا بروکولی انکرت کو سلفورافین کا اعلی ترین ذریعہ ظاہر کیا گیا ہے۔

آپ جانتے ہیں ، میری سفارش اگر آپ کے کچھ سننے والے یہی کر رہے ہیں تو ، آپ جانتے ہو ، یقینی بنائیں کہ آپ انہیں چیونگ رہے ہیں۔ سلفورافین خود دراصل اس میں پھنسے ہوئے ایک اور چھوٹے انو کے ساتھ آتا ہے۔ لہذا یہ پتہ چلتا ہے کہ آپ کو واقعی طور پر مصیبت والی سبزیوں کے کسی بھی ذرائع کو چبانا پڑتا ہے جو آپ انزیم کو جاری کرنے کے لئے کھا رہے ہیں جو اس سے پھنسے ہوئے دوسرے انو کو نکال دے گا تاکہ آپ واقعتا the صحتمند مرکب حاصل کرسکیں۔ یہ کتنا دلچسپ ہے اور یہ پروٹین Nrf2 کس طرح کام کررہا ہے عام طور پر یہ سیل جھلی سے لنگر پایا جاتا ہے۔ اور یہ کیمیکل بانڈوں کے ایک بہت ہی دلچسپ سیٹ کے ذریعہ لنگر انداز ہے۔ اور سلفورافین جس طریقے سے کام کررہا ہے وہ یہ ہے کہ یہ حقیقت میں اس کیمیائی بانڈ کے ساتھ بات چیت کررہا ہے ، اور یہ Nrf2 کو سیل کی دیوار سے رہا کررہا ہے ، اور یہ سیل کے ذریعے تیرتا ہے ، نیوکلئس میں داخل ہوتا ہے ، اور جینوں کا ایک گروپ بناتا ہے جیسے ہم بات کر رہے ہیں کے بارے میں.

ایک ایسا مرکب جس سے میں آج سے بہت سال پہلے کی تاریخ ، گوش کی تاریخ سے بھی زیادہ واقف ہوں۔ لیکن جب میں اپنے فارغ التحصیل کام کر رہا تھا تو ، میں نے لیپوک ایسڈ کا مطالعہ کیا ، اگر آپ اس کمپاؤنڈ سے واقف ہوں گے۔ یہ بالکل بالکل ہے… Nrf2 کا ایک اور حیرت انگیز محرک۔ ہم کوریسڈین ، گرین چائے ، اشوگنڈہ ، بیکوپا جیسی چیزوں کو دیکھ سکتے ہیں۔ مرکبات کی ایک پوری میزبان ہیں جو دراصل Nrf2 کو چالو کررہی ہیں۔ اور اس طرح اگر این آر ایف 2 کو چالو کرنا اور ان اینٹی آکسیڈینٹ اور ڈیٹوکسفیکشن جین کو چالو کرنا وہ حکمت عملی ہے جس کے ذریعہ آپ ملازمت کرنا چاہتے ہیں تو ، میری سفارش یہ ہوگی کہ صحت مند مرکبات کا مرکب تلاش کریں جو Nrf2 کو چالو کرنے کے لئے جانا جاتا ہے۔

کیٹی: سمجھ گیا ہاں میں اس سے محبت کرتا ہوں کہ آپ نے سلفورافین کو صحیح طریقے سے چالو کرنے کے لئے بروکولی انکرت کو چبانا پڑے۔ آپ میرے لئے اس کی تصدیق کرسکتے ہیں۔ لیکن میری سمجھ کے مطابق ، آپ کو اس مساوات میں گلوکوورفاinن اور مائروسینیز مل گئے ہیں ، اور اسے یقینی طور پر توڑنا پڑتا ہے… اور درجہ حرارت کام آسکتا ہے ، اور ایسی چیزیں ہیں جن سے اس میں مدد مل سکتی ہے۔ لہذا میں اس کی سفارش ذائقہ پر مبنی نہیں کرتا ہوں ، لیکن اس میں کافی مقدار میں حاصل کرنے کے ل do میں یہ کرتا ہوں کہ میں سرسوں کے بیجوں کے پاؤڈر کے ساتھ بروکولی انکروں کا ایک گچھا ملا دوں گا جس میں آپ کی ضرورت ہے اور اس میں مدد ملتی ہے . اور پھر ملاوٹ ، میں نے اسے ایک منٹ کے لئے بیٹھنے دیا ، اور پھر اسے پی لیا۔ میں نے جو پڑھا ہے اس سے سلفورافین کو آسانی سے آسانی سے دستیاب ہونا چاہئے۔

ڈاکٹر ڈکسن: ہاں ، کیٹی ، میں حیرت انگیز متاثر ہوں۔ آپ اس تمام حیاتیاتی کیمسٹری پر بالکل ٹھیک ہیں۔

کیٹی: بہت اچھے۔ ٹھیک ہے ، میں لنکس ڈال دوں گا ، مجھے بروکولی انکرت اگانے کے بارے میں خطوط ملے ہیں۔ مجھے لگتا ہے کہ یہ ان میں سے ایک آسان چیز ہے جو ہم سب اپنے اپنے باورچی خانے میں کرسکتے ہیں ، اور اس کی قیمت پچاس سینٹ تک ہوتی ہے ، اگر آپ خود اسے اسٹور میں خریدنے کے مقابلے میں کرتے ہیں تو یہ ایک آسان اقدام ہے۔

یہ پوڈ کاسٹ آپ کے پاس فور سگماٹک… ایک ایسی کمپنی کے ذریعہ لایا ہے جس کی کمپنیوں کو میں نے برسوں سے اپنی سپر فوڈ مشروم پر مبنی مصنوعات کے ل loved پسند کیا ہے۔ وہ مزیدار مصنوعات میں شیروں منے ، چاگا ، کورڈی سیپس اور ریشی جیسے مشروم کا استعمال کرتے ہیں۔ کیا آپ جانتے ہیں کہ مشروم پودوں کی نسبت انسانوں سے زیادہ جینیاتی طور پر ملتے ہیں؟ اور یہ کہ وہ آکسیجن سانس لیتے ہیں اور CO2 کو جیسے سانس کرتے ہیں جیسے ہم کرتے ہیں لیکن مشروم کے بیضہ خلا کی خلا اور تابکاری سے بچ سکتے ہیں۔ یہ حیرت انگیز کوکی ہمیشہ کسی نہ کسی طرح میرے روزمرہ کے معمول کا ایک حصہ ہوتی ہے ، عام طور پر شیر کے مانے کافی یا صبح کے وقت مچھا ، دن کے وقت پوٹا پروٹین اور مشروم املیس جیسے چاگا اور کارڈی سیپس اور رات کے وقت ریشی کو نیچے گرنے کے ل.۔ اس پوڈ کاسٹ کے سننے والے کی حیثیت سے ، آپ چاروں سگماٹک مصنوعات کو بچا سکتے ہیں۔ فورسیگیمیٹک / ویلنسمااما پر جائیں اور کوڈ ویلنسما 15 فیصد چھوٹ دے

یہ پوڈ کاسٹ ویلنیسی کے ذریعہ آپ کے پاس لایا ہے ، ایک نئی کمپنی جس کی میں نے اپنے خاندان سے بہترین ذاتی نگہداشت کی مصنوعات آپ کے پاس لانے کے لئے شریک بانی کی ہے۔ ہمارا سفید کرنے کا ٹوتھ پیسٹ میرے ڈی آئی وائی فارمولے پر مبنی ہے جسے میں ایک دہائی سے تیار کر رہا ہوں۔ Now, after almost 100 rounds of tweaking the formula and thousands of positive reviews, I could not be more proud to share this with your family. Have you ever read a tube of normal toothpaste? I did when my older kids were little, and I found a warning that said, “Warning, keep away from children. Do not swallow. If ingested contact Poison Control or seek medical attention immediately.” That seemed a little extreme for something that I was putting in my mouth and my children’s mouth multiple times a day. And I didn’t want my kids using something that often that I would need to call a poison control center if they accidentally swallowed. I set out to create a truly safe and effective alternative. And the Wellnesse Whitening toothpaste is just that. It’s designed to support the oral microbiome and the natural process of saliva and teeth so that teeth can stay white and strong. This dentist approved formula is safe for the whole family and will leave your teeth shiny and your breath fresh. You can check out our toothpaste and our completely natural hair food hair care products at wellnesse.com. An insider tip, if you grab an essentials bundle or try autoship, you will lock in a discount so that you can try everything at a great price.

I’d love to now go a little deeper on the science of actually, like, slowing aging and fixing these processes, both in two ways. So I want to start practical and then move onto optimal. But when it comes to the practical side, I’m a big fan of 80/20 and doing the most effective important things that provide the biggest payoff. And I know that there are definitely some of these when it comes to the aging equation, both in supplements and other factors that come into play. So based on your research, if we were going to look at aging in kind of an 80/20 equation, what are those 20% of variables that we should focus on that have kind of 80% of the effects that we’re trying to achieve?

Dr. Dixon: Yeah, the three things that are really at top of mind for me right now are still that free radical theory of aging like we were talking about. For me, it’s also the mitochondrial theory of aging. And if your listeners aren’t familiar with what the mitochondria are, it’s really where the vast majority of our energy production is happening inside of our cells. They’re literally these little nuclear powerhouses that are generating about 95% of all the energy that our body needs every second of every day.

And just to put in the context how important that energy production is, we basically make our body weight every single day in the energy currency, ATP that we need every single day. So think about how much energy is flowing through the mitochondria and all the work they’re doing. And then something else that’s caught a lot of attention for me lately is the molecule, NAD. I’m not sure if you’re familiar with that or if your listeners are familiar with that. But some very interesting research around the health benefits of NAD and then, especially what’s happening to NAD as we get older.

Katie: Yeah, let’s talk about that. So I have some experience with NAD, and I know that there’s a lot of research and kind of some controversy about NAD versus NAD precursors. I have done NAD IVs, which for anyone who is not familiar with that, it’s an IV that contains NAD. And it’s somewhat uncomfortable going in, depending on how quickly you do it. I also, one time and will never again, did a push IV of NAD and wished I was dying for a short amount of time. But then I’ve also done research into NAD precursors, which from my understanding, are various forms of vitamin B3, if I’m remembering that correctly. But let’s talk about that. Explain what NAD is and also, what those precursors are in the body.

Dr. Dixon: Yeah, NAD, it’s an incredibly interesting molecule, and it’s absolutely essential for life. So you’re right. We do make NAD from various precursors and like you said, vitamin B3 or niacin is one of those precursors. NAD’s normal role inside of the cell turns out to be inside of the mitochondria, and it is intimately involved in all of that energy production that we need every second of every day. So normally what’s happening is as we’re eating food, our digestive system chops it up into its small little bits. It gets into circulation. Our cells ultimately end up absorbing these compounds.

And then the food tends to make it into the mitochondrial where most of our energy production is happening. It goes through something that’s called the Krebs cycle or the TCA cycle if maybe you’re as old as I am. And then basically the role of this Krebs or TCA cycle is to break the bonds of that food, and as you’re breaking those bonds, effectively you’re releasing the electrons from that chemical bond. One place those electrons end up is attached to NAD, and NAD acts as the shuttle molecule to get the electron into something known as the electron transport chain which is really trying to harness the power or the energy that’s in that electron so that we could ultimately make ATP, which is the energy currency for the cell.

So it’s vitally important if we were to shut off NAD synthesis, I mean, we would be dead in a matter of seconds. But some interesting research that has centered around what’s known as caloric restriction. So we’re talking about a diet, but we’re talking about maybe the most severe diet that anybody has ever been on. We’re talking about a restriction of 40% to 60% of the calories that we would consume every single day. So for me, at about 160 pounds, that would equate to eating right around about 800 calories per day. So I mean, incredibly calorically restricted. The research that has led to this kind of notion of caloric restriction initially started in yeast. Yeast is a fantastic experimental model, especially for geneticists.

So some geneticists embarked on these studies where they were calorically restricting yeast, and then they moved the studies into looking at worms or fruit flies, right, to more experimental models, mice, rats, even some primates. And then some people have even played with caloric restriction themselves. What’s so interesting is when they found that we restricted calories by this huge amount, you got about the same lengthening of lifespan, so around the same 40% to 60% actual increase in lifespan. And it’s really the only known non-pharmacological or nongenetic way that’s been shown to increase lifespan. So, of course, scientists in their inquisitive nature wanted to know, “Well, how is caloric restriction actually eliciting these effects?”

These geneticists went in, and they did a bunch of studies. And then a long scientific story short, they found that there was this family of proteins known as the sirtuins. And when they genetically manipulated or even pharmacologically inhibited this family of proteins or enzymes and then they still calorically restricted these experimental models, they completely lost that extension in lifespan. So scientists then went on to study what’s going on with these sirtuins and exactly how are they working. Well, it turns out the way that these sirtuin molecules are activated is by this molecule called NAD, so NAD is absolutely required for their function to occur. So if we kind of lumped together everything that’s been shown as we’re calorically restricting and you don’t have a lot of those electrons around, your relative levels of NAD actually increase.

And NAD is no longer working to generate energy but actually becomes a signaling molecule to activate this family of proteins called the sirtuins. And then downstream, right, or a better way to say it is that these sirtuin proteins are actually controlling a number of different pathways and factors and enzymes that have been shown to have all sorts of different health benefits, and that’s really why NAD has caught a lot of people’s minds. You throw on top of that that NAD levels declined significantly as we age, probably starting sometime in our late 20s or early 30s and then by the time we’re 60 or 70 years old, our levels can decline by as much as 60%.

Katie: Wow, yeah, that’s really drastic. So there are things … I’m so glad you brought up sirtuin as well. That was one of my questions that I was gonna ask, because I knew that was a factor in this. But so basically there are things that we can do, supplements that help increase the body’s NAD capacity essentially.

Dr. Dixon: Yeah, and you kind of alluded to one, and that’s the precursor approach. And there’s not just vitamin B3, but there are other related molecules that are out there that people are using as substrates. There are also intermediates. So when your cells are building NAD from scratch, it kind of has to go through this process. So people are also trying to incorporate, trying to kind of cheat the biochemical regulation that’s going on by feeding the so-called kind of intermediates which can still be considered precursors. And then some things that’s really caught our attention lately is leveraging also, a Nutrigenomix approach to look at the enzymes that are actually making NAD in our body. And are there ways that we can use nutrients to actually turn on those enzymes to ultimately increase the biosynthetic capacity of our NAD generating pathways.

Katie: That’s fascinating. And I know one concern I’ve heard with certain NAD precursors and taking them in too large of a dose is that some people speculate that it can use methyl groups for, like, that conversion to happen. So that if we take them in too large of amounts, we can deplete methylation factors which can, especially be an issue if people who have MTHFR. Are you seeing that, are you concerned about that, or do you think that’s only an issue with really big doses?

Dr. Dixon: Yeah. Again, it kind of comes back to the gist of most of the conversation we had. And that’s just that everything needs to be in balance, right? Too little of something is bad, right? Let’s use a simple analogy with water, right? Dehydration is terrible, but you can actually drink too much water and kill yourself. So we need to be within this sweet spot of the bell curve, and the bell curve lives everywhere in biology. When it comes to the precursor notion specifically, right, I’m just trying to make sure that I’m getting somewhere slightly elevated over kind of either the RDA or the recommended daily allowance or daily recommended intakes, however, you wanna say it. I’m not a fan or supporter of mega-dosing in any way.

But if we come back and look at the biochemistry with how a lot of these pathways are working, a pathway can only work as fast as its slowest enzyme. I hope that makes sense. So any biochemical pathway in our bodies can only work as fast as the slowest enzyme. So you can kind of think almost like you create a traffic jam in this biochemical pathway or maybe another way if you can think about it in your mind’s eye is think about a funnel. And if I were to pour water into the top of a funnel, water can only move to that funnel as quickly as its narrowest point.

So at some point, we’re gonna overload the system and those compounds that we’re thinking or we’re taking that we think is gonna have an effect on one end isn’t gonna make it into that biochemical pathway, and it’s gonna float around on our bodies, and who knows have what type of effect. So, you know, our approach is to look at it both ways, so providing precursors to some extent, not in massive megadoses. But then what are nutrients that we can utilize to leverage that genetic machinery, turn on that genetic machinery to increase really the biosynthetic capacity of the NAD so that the precursor that’s around will ultimately get consumed in the way that we want it to be consumed.

Katie: Got it. Okay. That makes sense. So then from there, we talked about the practical. What if you could create an optimal scenario for someone to slow aging and to improve all of the things that we’ve talked about, both with supplements, with diet, and with lifestyle, what would that look like?

Dr. Dixon: I think if we want to really increase, not just longevity, but the thing that I’m most focused on right now is healthspan. I think if we can keep ourselves healthier for longer, I think, the side effect is gonna be added years to the end of our lives. You know, the scientific literature is just incredibly discouraging. Every American especially, if not every individual living in a modern society tends to lead their last 10 years of life suffering from some sort of disease or disability. And I just think my best advice is not to accept that as our norm. So the things that we can do in our lives to shorten that length of morbidity or disease or disability, just think of the quality of life.

I mean, if we can take that 10 years and shorten it to 5 years or 5 years down to 1 year and not to get too morbid, but I love to take just a big nose dive into my grave, right? I don’t wanna scratch and claw my way there. But when we wanna look at what are the things that we know in humans that are having the best effects for our healthspan and our lifespan, there’s a lot of different names floating around for the concept. I’ve heard it referred to as Blue Zones. But really, what these Blue Zones are longevity hotspots. And it turns out that there is just a very small handful of them around the world. There’s one in Japan. There’s one in Greece. There’s one in Italy. I throw one in there in France as well. There’s one in Costa Rica, and there’s one in Southern California.

So researchers have gone in and they’ve looked at all of these different populations and ironically, they tend to be very isolated populations. So they don’t seem to be as affected by a lot of our kind of new-age cultural norms. But when they kind of look at the aspects of each of these populations, there’s definitely unique aspects to each and every one of them. In fact, a lot of the diet fads that we’ve seen in probably the last 10 or 20 years are because of these longevity hotspots. So if you take the one in Japan, for example, that’s where really, sushi got really popular and eating the fatty fish. If you look at the populations around Italy and Greece, that’s really where the Mediterranean diet came into play. We can talk about the French paradox also, coming out of France as well.

But some of those newer longevity hotspots that have been found in Costa Rica and California, what they’ve really focused on is really movement and also, decreasing stress. So when we lump all of this research together from these longevity hotspots, the things that they all do share is that they obviously don’t smoke. They tend to eat a very plant-heavy diet, if not, exclusively plant-based. They have constant moderate physical activity. So what does that mean? It means, they’re just constantly moving. They’re not doing extreme workouts but just moving their bodies, and it could be nothing more than just walking around town or walking to their friend’s house. This is a little bit different, but they also tend to eat a lot of beans or legumes.

So they’re, you know, great sources of protein but also, great sources of fiber. Coming back to one of those psychosocial theories of aging, they also make family and friends a huge priority. I don’t know if you or any of your listeners maybe have been to France or Italy. But goodness, it’s tough to get out of a restaurant in two hours for lunch, and you’re probably sitting down for dinner for three or four hours, right? They make a big ceremony around food, getting everyone around the table, and just having fun, laughing, joking.

Something else these populations have in common is they slow down, and they try to minimize the stress that they have in their lives. So when we really look at those basically, all six, seven, eight things, right, so family, no smoking, plant-heavy diet. They eat a lot of beans. They’re socially engaged in their environment. They’re constantly moving, and they just try to decrease the amount of stress and slow their lives down. So that’s my advice for your listeners.

Katie: I love that. And I love that it always comes back to community in some form. That’s something that I’ve talked about so much in the last couple of years, especially that when we look at the data, it really is astounding. How important having those really solid relationships and spending time with people. That really is a dramatic indicator of health like you mentioned, and so I think you’re right. I think it’s important to have all those dietary strategies in place. And in today’s world where our food system is so depleted, it’s also important to take supplements in certain cases. But also, we can’t minimize those lifestyle factors like just being outside and moving like we’re supposed to move and spending time with people and having great relationships. So I love that you tie those in as well. Where can people keep learning more about these topics and keep learning more about you?

Dr. Dixon: We have a wonderful blog on our website where we’re talking about all aspects of health. We talk a bunch about theories of aging and the different things that people can do to help set themselves up. You know, all those lifestyle, things that we’re talking about. When supplementation makes sense. What supplements you should be reaching for. So you can find that blog on our main website at LifeVantage, so L-I-F-E and then Vantage, V-A-N-T-A-G-E.com. Look for the blog link there and, you know, we encourage everyone to also, subscribe to really all of our social media channels where we’re literally everywhere, so Facebook, Instagram. You can just search LifeVantage, and you’ll be able to find us there. We’re constantly trickling out all sorts of content around healthy lifestyles and nutritional supplementation.

Katie: I will make sure that is linked in the show notes at wellnessmama.fm for any of you if you’re listening while you are driving or running or doing any other activities, you can find those there and also, link to my post on a lot of these topics that we have talked about. Another question I’d love to ask at the end, somewhat unrelated or it might be related is if there’s a book or a number of books that have had a really dramatic impact on your life. And if so, what they are and why?

Dr. Dixon: Gosh, mine tends to go back and forth to what I’m currently reading. But if I had to choose one book to recommend, I would have to go with “Influencer.” I’m not sure if you’re familiar with that book. But it’s actually “Influencer: The Power to Change Anything.” It’s such a fascinating book, and it really kind of breaks down really kind of the psychology of where people are at. If people aren’t familiar with that book, it really looks at a couple of just seemingly impossible life circumstances that humans have found themselves in and then really just trying to break down the human behavior that’s responsible for those behaviors, and then ultimately how people could intervene to completely reverse those behaviors.

And I think the lessons in that book are just so incredibly powerful for literally every aspect of our lives, so whether it’s eating healthy, exercising, if we want to maybe lose a couple of pounds, just thinking about those key decisions that we’re making, and how we can really set ourselves up to overcome really our own human psychology, I found that book to be incredibly powerful.

Katie: I love it. And that’s a new recommendation. I will make sure that that is linked in the show notes as well. But Brian, this has been a fascinating episode. I loved getting to deep dive with you into some of these topics, especially ones like Nrf2 and sirtuins that I haven’t talked about here before. And I’m really grateful for all the work you’re doing on spreading the word about how we can stay healthy as we age gracefully.

Dr. Dixon: Well, Katie, I appreciate that very much, and I’d like to applaud you as well for all that you’re doing to help get, you know, useful and practical information out to your listeners and really on the simple things that people can do to improve their lives in every sense of the word. So thanks for all you’re doing.

Katie: Thank you. And thanks as always to all of you for listening, for sharing one of your most valuable assets, your time, with both of us today. We’re so grateful that you did and that you were here, and I hope that you will join me again on the next episode of “The Wellness Mama Podcast.”

If you’re enjoying these interviews, would you please take two minutes to leave a rating or review on iTunes for me? Doing this helps more people to find the podcast, which means even more moms and families could benefit from the information. I really appreciate your time, and thanks as always for listening.



Source link

Leave a Reply

Your email address will not be published. Required fields are marked *

Back To Top