We turn the best new talks and interviews from the leading longevity scientists into clear, usable takeaways. This is the research backbone behind YoLongevity.
Your toothbrush only cleans 60% of your mouth. That means you're leaving behind the dirtiest 40%.
It becomes smooth and effortless to some extent. And that's the place where you want to get.
Psychiatry aims at reduction of symptoms but not restoration of the full human experience that makes life most worthwhile.
Could supermodels have more visceral fat than sumo wrestlers? Yes, they could.
My work is really at the interface between genetics and environment.
Metabolic health is the core of everything.
Reading is to your mind what exercise is to your body.
Don't go to the hardware store for milk.
It becomes smooth and effortless to some extent. And that's the place where you want to get.
Psychiatry aims at reduction of symptoms but not restoration of the full human experience that makes life most worthwhile.
Could supermodels have more visceral fat than sumo wrestlers? Yes, they could.
Metabolic health is the core of everything.
Hope has become a product, and it's been attached to molecules that, quite frankly, haven't earned the claims made about them.
That's a self versus non-self discrimination problem, just like the immune system has to do.
The mitochondria can ramp up temperatures up to about 60°C, which would be almost a lethal temperature if that was your body temperature during a fever.
These things have some biological activity, but they don't move the needle the way diet, exercise, sleep, hormones, or GLPs do. They're incremental at best.
If we can solve aging itself, why don't we target that root cause, because it's causing 80% of all disease?
Half of men and two-thirds of women, the first symptom of heart disease is when it kills you.
This is probably the most critical time in human history. So try not to die for the next 10 years.
Smoking is associated with up to 13,000% increased risk of lung cancer.
There was a trebling in the number of people with severe allergic reactions between 1998 and 2018.
In the old days, they used to call that a fishing expedition.
This has been really one of the most valuable things I've done for my health.
If your nicotine is tobacco derived as opposed to synthetic, you are still probably assuming risk.
There is no other scientific study that reaches something near 67% of epigenetic rejuvenation in a mammal.
Actually delving into the literature, it's a lot more complex than what I had initially been taught.
Fadogia was shown to increase testosterone in a study from Nigeria where they gave it to rats for 5 days. As far as I can tell, it's never been tested in human beings.
Up until the 1960s, if we invested a billion we got 100 new drugs, and now we get less than one for a billion.
Happy muscles, happy brain. Unhappy muscles, unhappy brain.
Fat is generally viewed as bad for many wrong reasons. It should be viewed as good. We really need fat. Without fat we become very diabetic.
Talking about peptides as one thing is kind of like talking about drugs as one thing.
Pain is actually your body's warning system, and if you ignore the root cause, it often comes back even stronger.
The amount of people who live to the age of 100 while smoking is extremely small.
It's not just that they don't take up as much glucose, but they also just can't survive — they undergo apoptosis, which means programmed cell death.
Pain is so wonderful because it's so terrible. It keeps us alive.
Women are born with a finite number of eggs. Actually, the most eggs you'll ever have is when you're in your mom's womb.
A woman comes to me and she's having panic attacks. She has B12 deficiency. I give her injection. With the first injection, her panic is gone. And I'm like, oh my god, what else am I missing?
What if it isn't your body malfunctioning, but your immune system's actually responding the way it's designed to?
Hearing loss is a huge problem. It currently affects one and a half billion people and disables half a billion of them.
The top 50 is like the most wanted bacteria that we would all love to have in our gut.
Isn't it interesting that the more ultra-processed foods you eat, the hungrier you get.
Collagen peptides seem to be effective for improving your skin. It's a mild effect. Don't expect anything completely transformative.
Rapamycin retards multiple aspects of aging in mice, in addition to any beneficial effects it may have on neoplastic disease.
It's really not about having the strongest army on the planet, but it's about having a balanced one.
Whenever a company or an individual stands to make money selling something and they do their own study to prove that you need it, that's a red flag.
When you strip it down and you take away all the flash, the most powerful points of his diet are not the expensive parts.
People suffering from bipolar disorder are at 20 to 30 times greater risk of suicide.
Heritability is not a gravitational constant — it depends on the population and the time period you're in.
When people measure ferritin thinking it's got something to do with iron, it has nothing to do with iron whatsoever. It is a marker of cell death.
These epigenetic clocks were developed to predict different aspects of aging using mathematical algorithms.
We are essentially billions of bacteria. That's what we are.
The innate immune system is this rapid response — cells waiting dormant, ready to attack whatever this invader is.
Diabetic people that were taking metformin, they appeared on average to live longer than even non-diabetic people.
They published a phase 2 trial and the data showed 82% slowing at 24 weeks on a global measure of dementia.
All of the interventions that extend lifespan reduce chronic inflammation, or almost all of them.
There are two organs that are rate limiting in terms of your aging, and it's the central nervous system and the immune system.
About 90 to 99% of the cells we could see under the microscope, we simply couldn't grow.
Even if you've got inflammation in your tooth or in your thumb, that inflammation will change the functional activity of the brain that we know are important for mood and mood disorders.
As land-based mammals get bigger and bigger, the cranial capacity shrinks — without exception.
How you're aging and how I'm aging are not the same. We call these aging patterns ageotypes.
Every week, without even realizing it, we are consuming the equivalent of an entire credit card in plastic.
If you walk in your corridor and there is a drop of blood there, you can tell what was the age of the person who lost that blood with a precision of plus or minus two years.
The brain is a hybrid car. So it's running on two fuels that are complementary.
It has been clearly shown that at the molecular level some of the effects of GLP-1s are independent of obesity.
Over 4 years of treatment, there was only 1 year of telomere shortening in the vitamin D randomized group, in comparison to the placebo group that had 4 years of telomere shortening.
If you have too many ways to measure something, that is a symptom that what you're measuring is not fundamental.
I tried it on myself, because nobody else was going to do anything. I didn't have a laboratory. I just had myself.
We have no tool that allows us to directly measure biological age.
Memory is really a mental representation of the past, and by its very nature it's reconstructive.
When I see a scan on a patient, it tells me your past in one scan. And if we have an opportunity to get a second scan, then I can tell you what your future looks like.
45%, nearly half of all dementia cases worldwide can be prevented with specific modifiable factors, not genetic destiny, not bad luck.
To some degree, insulin resistance is a common root cause for most chronic diseases.
Women at age 52, their gas tank is empty. Perimenopause is this time where it's very erratic — the tank is over full and then it goes to empty really quickly without warning.
RNA tells you what is the function of a cell, not what is the potential.
Sometimes it's like 1% science and then 99% hype — there's almost nothing to back it up in some of these cases.
Rapamycin is our best shot on goal if we want to pick a single drug to look at in the context of biological aging in humans.
Every time that one engages in the compulsion related to the obsession, the obsession simply becomes stronger.
What we can see with our ancestors is that they are eating a range that is not just meat, but there's also plant foods, grasses, sedges.
It wasn't the science that was hard. It's what the science had to survive.
The rumination, the self-criticism, the inability to be present, these are not personality traits. They are a network malfunction.
If we didn't produce lactate, the muscles would not be able to function.
The red light therapy market is full of bold claims and easy answers, but the actual clinical literature is incredibly nuanced.
Not all calories are created equal? That's not true, because a calorie is just a unit of measurement. That would be like saying not all seconds on a clock are created equal.
Green leafy vegetables plus a healthy oral microbiome are what are going to protect your heart and keep your heart healthy.
Nothing looks more beautiful in your 50s than sun protection in your 20s.
7 years of 700 cholesterol without coronary atherosclerosis. And the patient in the case report was you.
Say there's 20 papers. I'd say there's probably five to six of them that are positive and the rest of them are null.
The shorter your sleep, the shorter your life. Short sleep predicts all-cause mortality.
Low omega-3 is like smoking when it comes to at least our overall life expectancy.
We already have a cure for cancer. It's early detection.
They had a 13% increase in muscle mass. People should realize how much potential they have in their brains.
People are now stacking their GLP-1 as their insulin sensitivity tool, their growth hormone, and their androgen modulation therapies as this trinity stack to get very fit, very healthy quickly.
Everybody should get an AMH test. I think it's a very important marker. If you are listening to this and you want kids one day, ask your doctor for this test.
Your cholesterol level is seven times less important than your age.
The brain holds on to cholesterol like the bank holds on to its gold in the vault.
It's like putting a 1,000 horsepower F1 engine into a golf cart—you just have the machinery, but you can't go further.
Those three genes reset the age of cells — including nerves — by about 75% and then stop. They don't go more than that, which is good. We don't want to go back to zero.
You have sympathetic activation, which is your fight or flight, your nervous system being activated. You have mitochondrial dysfunction. The challenge is anytime you try to down regulate your nervous system, it actually might make you feel like you're crashing.
No, I need my colon.
Eat less often... if there's one thing you can suggest to live a long life, what would it be? And my answer is eat less often.
Which neural circuits are active and which are less active at any given moment depends on two major categories of chemicals: hormones and neuromodulators.
Tight is weak.
Name the disease, throw the drug at it — but you never got to the root causes of why people were sick.
Alpha GPC is a unique tool in its ability to increase focus and alertness, but it's not a classic stimulant.
Life on this planet basically evolved in a magnetic field, and biochemistry as we understand it is set to threshold at the Earth's magnetic field.
There was a study that looked at the top six creatine gummies on Amazon. Four of the top six had zero creatine in them, which is crazy.
This is probably the closest one to a magic pill. Sit here, sweat, and maybe feel slightly uncomfortable.
He was basically like you don't have any problem, there's, you know, you're normal.
Sometimes it's 3:37 because my blood sugar is 54 and my body is trying to save my life.
Every day we felt like we lost three or four IQ points.
The fun part of this is we're mimicking a starvation environment when we're not starving.
If you could stop AMD at the dry stage, then you have a chance of preserving vision.
When colorectal cancer is caught early, nine out of 10 people survive. When it's caught late, only two out of 10 survive.
Fight or flight is supposed to be a temporary state. We did not evolve to be in fight or flight constantly.
It could just be such a slow steady decline. If you're interested in the longevity space, it lowers all-cause mortality if treated the appropriate way.
At her funeral, I said to myself, well, maybe I should get that lump checked out.
This is ultra-processed breathing.
You can see by the sheer size of this molecule that they're pretty long molecules, and that actually confers a benefit in their ability to act as antioxidants.
Your brain is temporarily damaged after a marathon, but a month or two after that, you recover.
Women in the first 5 years after menopause lose upwards of 30% of the thickness of collagen in their skin.
Feet aren't just vessels of movement. They really are the base of our support.
Most people eating a typical meal pattern are actually in the fed state for their entire waking lives.
Lactate generated from exercise is anything but a byproduct.
At the highest level for the average person, if you're eating like a high performance athlete, for the most part you're also eating for longevity.
You can train effectively for two sessions a week, each one being 20 minutes.
For some people, that's good advice. For some people, it's terrible advice.
Good sleep is the number one cognitive enhancer, full stop.
Don't let the perfect be the enemy of the good.
This is an alarm to be sounded.
Sedentary Death Syndrome is the 33 chronic diseases that will raise their ugly heads if we do not intervene with mobility and exercise.
If you realise sleep is the number one performance-enhancing drug, then it's worth prioritising your life around sleep.
There's an array of things that are supported critically by testosterone.
The pathway back isn't necessarily pain-free or injury-free. It's more of a trajectory that's going to get better.
About 70% of the immune system is in and around the gut.
You got hurt while doing something active, but you were hurt because you were probably doing something your body wasn't quite prepared to do.
The sprint intervals plus the weight lifting is what's going to transform your body.
Cartilage is the end cap, like a bumper, of every bone.
The biggest correlation seems to be with strength, which is a function of muscle mass.
You want to kind of rack up the hours of low intensity physical activity and then intersperse it with this high-intensity exercise.
When it comes to set two, three and four, that's where creatine really comes to the rescue.
Sleep is not something that you do. Sleep is something that happens to you when the situation allows for it.
Recommended almost sounds like optimal — I think people confuse that with the optimal amount of protein.
Maybe it's not that we're over fat — it's that we're under muscled.
The research we have now really shows you can be a couple reps or three short of failure and still get roughly the same amount of muscle growth.
Overnight I think 50 million women stopped hormones which created a catastrophe in this country.
When breast cancer is caught at stage 1, the 10-year survival is over 96%. By stage 4, 5-year survival is only around 30%.
The healthy brain becomes a metabolically stressed brain. And most people fall into the stressed environment — and that's where creatine comes to the rescue.
Almost all the stuff you know with exercise and nutrition has been based on male data and generalized to women. And I don't find that appropriate.
I want women to stop being losers — to stop trying to lose all the time — and instead focus on what they have to gain.
My work is really at the interface between genetics and environment.
We know better, but so often, we just don't do better.
These were three people who had just given birth. So pregnancy was one false positive given in that New England Journal paper.
The western medical system is not built on prevention. Oh, you're pre-diabetic — come back when you're full-blown diabetic.
The way that we figure out what the best health protocol is, is by looking at what the randomized human clinical trials show.
The earlier you catch the cancer, the better, because there's a higher cure rate when it's caught at stage one versus when it's at stage three.
For many people, blood pressure is a scream. The body is screaming out and saying, I'm unhappy.
Why does someone think a 25-year-old is optimized for health span? They're optimized to have babies.
If cholesterol were truly the main cause of heart disease, then why do half the people who have heart attacks have normal LDL levels?
The higher variance between each of the beats indicates a more malleable and resilient nervous system that can handle the ever-changing environment.
Nicotinamide is actually a very, very poor NAD precursor.
Knowledge is power in a case like that.
The problem with traditional blood work is that it's only useful for diagnosing bad problems. There's very little there predicting if you're going to head towards a chronic disease.
This idea that if you live a healthy lifestyle, everything's going to be hunky-dory and nothing's ever going to go wrong — that's just not the way it works in the real world.
For the same unit increase in ApoB you get a certain risk increase from LDL, but you get roughly a three or fourfold higher risk increase if you change remnant particle number by the same amount.
Do not get 9,000 biomarkers tested.
Did you know that we peak out on our bone density at 30?
Your toothbrush only cleans 60% of your mouth. That means you're leaving behind the dirtiest 40%.
Reading is to your mind what exercise is to your body.
Don't go to the hardware store for milk.
It is not magic. What it can do is amazing, but what it can do is not always what we need it to do.
If you only have one signal about a human and you want to project how long they're going to live, it's your VO2 max that you want to know and improve every day.
You can have all the money in the world, but if you don't control most of what you're doing every day, then it's not worth it.
The most important thing for women is to trust your own symptoms and what your body is telling you.
We shouldn't fear sugar itself. The problem is we're now consuming foods that release glucose often very quickly into our bloodstream.
Chronic disease isn't just about food or your genes, it's about your total toxic load.
One of the theories of why eating red meat increases the risk of heart disease is this Neu5Gc.
It turns out that an effective gratitude practice doesn't resemble that at all.
Oyster mushrooms make about 100 times more vitamin D than your routine field mushroom.
Your attachment style is basically the subconscious set of rules that you've been conditioned with about how to give and receive love.
The greatest effect of exercise is generally seen in the person who goes from being completely sedentary to even a mild amount of training.
I stopped only studying longevity and actually started practicing longevity.
Grief is the distance between what you have and what you wish you had.
I continue to hear: I can't help it — but I'm still stuck repeating patterns.
A birth chart is a picture of the sky at the time of your birth.
Every organ, every cell actually is built in that time period.
Our grandparents are full of lead, our parents are full of asbestos, and we are full of microplastics.
We did not know food noise existed until it didn't. Until it was quieted.
These drugs help to reduce your appetite, but they don't help to improve a poor diet.
Brief, intentional, conscious exposure to pain.
Do you view stress as enhancing, good for you, or do you view it as debilitating and bad for you?
Everyone gets cancer five times a day. Your body knows how to take care of it.
Coffee can slow down your epigenetic aging clock, drop cardiovascular risk, and sharpen cognition.
Are we really listening to the science, or are we only interested in purveying the preconceived narrative?
Every single one of us knows what we do. Some of us know how we do it, but very few of us can clearly articulate why we do what we do.
It's not what you're surrounded with — it's what you are connected to.
This part of the brain called the hippocampus, that is really key to learning and memory, had an increase in volume just because they were having yogurt.
Snacking itself is not bad for you. It's about what you snack on.
They carry the chemical. The chemical is piggybacked on the little particle, and then they invade the cells.
We are built with the DNA for joy. It is literally encoded in our DNA.
Can you honestly look in the mirror and say I add surplus value? I create more tax revenue and jobs than I absorb, I listen to more people complain than I complain, I love more people than love me.
I call dreams emotional metabolism. When you're dreaming you're actually working through your emotional states that you had during the daytime.
Higher intakes of fiber were associated with more deep sleep, higher intakes of saturated fat, less deep sleep, and more refined carbohydrates, simple sugars — more arousals.
If we can get people to think about their whys, the purposes behind their decisions, the broader purposes behind their what they're doing, they're much more likely to be able to overcome the temptation.
There's far more going right in any of us, in all of us, than there is going wrong if we're here.
Awe is good for reduced inflammation, elevated vagal tone, reduced long COVID symptoms. People with long COVID—just a minute of awe a day reduces long COVID symptoms.
I am filled with rage because people are limiting their ability to have great sex, great relationships, and great health because they aren't having access to all the information that they could.
Pain is a request for change.
A lot of people think emotion regulation is getting rid of a feeling. It's not what it is. It's just having another relationship to it.
You should use discipline as a scaffolding, as a way to get things going. But inside the process, you must make sure you don't lean hard into it — you bring some playfulness, some relaxation, some deep choice.
Every Sunday: summaries of the best researcher videos, with key quotes and practical protocols. Four minutes to read, a lifetime of impact.
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