2023-06-26 - Interview Dr. David Sinclair - The Longevity Experts - Why We Don't Have to Age & How to Fight Aging

Length: 33:01
Interviewee: Dr. David Sinclair

Transcript

Intro

0:00	thank you [Music]
0:26	I've heard you say that there's no biological law that says we have to age which is which is a pretty radical
0:33	statement break that down for us a bit we tend to think that what we see is inevitable and it used to be the case
0:39	for the speed of humans on the planet we used to think that horseback was the fastest humans could
0:46	go we used to think that when you got an infection from a splinter that went gangrenous that was the end of that limb
0:53	or death we used to think that childbirth was always going to be potentially lethal uh these things we we
1:00	used to think were inevitable now we're in a world where I'm trying to let the world know that aging is no longer
1:07	inevitable um and in I'm a biologist I'm a geneticist at Harvard where I've been
1:13	studying this for close to 30 years now and there's been no evidence from my lab
1:18	or any lab around the world that has found evidence of any mechanism that tells us
1:24	that we must age there are processes that we've identified that happen over time but we found that those are highly
1:30	malleable we can slow them down and even in the last few years almost completely completely reset the system and reverse
1:38	aging and so I I challenge anyone to correct me when I say that aging is not
1:45	inevitable and also that there is a limit to human
1:50	lifespan where's the evidence for that there are plenty of species that live a lot longer than we do and genetically
1:56	they're not that different from us and with the technology that we have today like let's say we stop developing

How long can we live

2:03	technology today what do you think the upper limit is of how long people can live
2:08	well with today's technology uh if you have the means I actually think we're
2:13	pretty close to being able to prevent most cancers and heart disease and diabetes so those major killers are
2:19	already largely preventable and I'm including things like DNA tests for
2:25	cancer and MRI scans so yeah not everyone can afford those yet but shortly they hopefully will be able to
2:32	so if we stop technology right now I think that with a good diet and that knowledge and
2:38	lifestyle the average person could probably make it to 95. you know there are plenty
2:43	people who don't have the the knowledge or the means to do the right thing and that's one of the things that I'm doing
2:49	is education but I think that we're about to completely blow past human uh
2:57	longevity expectations and history of longevity so right now people who don't
3:03	look after themselves bring the average down there's covert there's drug addiction uh that brings the average
3:08	down across the planet especially in the US and so the average is almost 80 years
3:13	old here but those people who um look after their bodies from an early
3:18	age and do the right things and live long enough to to be able to reap the benefits of today's technology
3:25	um not even the future ones um can expect to live into their 90s my
3:31	father looked after himself late in life and he's now 84 and as healthy as he's ever been in his whole life so these are
3:37	the this is what people can expect now even with today's knowledge and technology and where do you think like where where

The big breakthroughs

3:45	you said we're kind of like at the point we're hitting some of these breakthroughs what are the big breakthroughs that have to happen to go
3:52	from let's say people living into their 90s to people living into their 150s
3:58	well they're happening in real time actually uh every week there's another breakthrough in aging research it's it
4:04	was a slow field when I started in yeast cells we were excited to make a yeast Cell live 30 longer that's 1995
4:11	technology uh things are happening at a rapid Pace we've got the discovery that there's a
4:16	backup copy of Youth in every cell in the body that can be tapped into where curing my lab and companies that I've
4:24	started and others that are competing with mine or at least uh friendly competition uh are showing that that
4:31	it's not that difficult to reverse the age of an animal um we've done this in mice many times
4:37	now it's not that difficult a high school student could do it with the knowledge that we have now
4:42	um we're at the point where we're awaiting uh next week we'll announce results in monkeys for age reversal
4:49	we're curing blindness using this technology out of my lab so we you know I would say that the Wright brothers are
4:56	flying already do we have Commercial Air flight do we have a Concord yet no but
5:01	we know it's possible to fly so it's really not a question of of uh if anymore it's just a question of when
5:07	these Technologies become widely available so what's gonna what has to happen we need to figure out a safe way to
5:13	reprogram tissues in the body and eventually the whole body uh we already have done some clinical
5:19	trials in my companies we have positive human data that shows that we can slow down and reverse some aspects of Aging
5:26	biochemistry and the body can be reversed such as cholesterol levels blood pressure these are all doable with
5:32	today's technology out of my lab there's a new technology which is even better than that which is a little a little bit
5:40	behind that we haven't gone into humans but we are in monkeys as I mentioned that in the next two years will treat
5:46	our first patient it'll be uh to cure blindness
5:52	um and so you know the answer really is that I think we've already made a lot of the breakthroughs that can extend human
5:58	lifespan by decades um getting to 150 I don't think those breakthroughs are that far away given
6:04	how fast the field is going right now the investment in the billions of dollars into not just Labs but in
6:11	particular industry that has virgin just since our paper in 2020 showing that age
6:17	reversal is safe age reversal is possible so I'm I'm 49 and let's say relatively

How long will I live

6:23	healthy like what what what's a prediction and have have some money I can spend on some of these things what's
6:30	a prediction for the average person like me like how how long is somebody like me going to live do you think yeah I think
6:37	you need to throw away any uh preconceived ideas by looking at your parents and certainly your grandparents
6:42	uh we are going to live very different lives we're actually approaching a big inflection point for those who are alive
6:47	when these Technologies come on board in the next decade um so the point is if you know you're
6:52	young uh or but some people who are in their 70s 80s and 90s
6:58	you got to stick around do your best to live as healthy as possible seek the best medical care
7:03	uh get scanned if you if you want to detect cancer invest in your health is
7:08	the point you know you can invest in coffee every morning from a certain store down the road or you can invest
7:14	that same money and afford an MRI scan for cancer so stay alive for yourself at
7:20	your age uh things are going to happen rapidly by the time you're my age I'm now almost 54. uh the technology
7:27	hopefully will be here that you can be prescribed in medicine uh to not just
7:32	slow down aging but reverse parts of your body for for age Eyes Ears uh
7:39	probably other parts of the body and uh and certainly within our lifetimes we're
7:44	going to see a dramatic change not just in what we can do to the body which I believe is going to be reset multiple
7:50	times but the approach of medicine the approach right now of medicine and doctors around the world typically is
7:56	well come see me when you get old and sick and and then I'll treat you yeah
8:01	well that's waiting till the end stages of 8 aging cause problems we call them diseases but they're really the
8:07	manifestations of this process called Aging which we Now understand is a universal process across the body in the
8:12	same same process and different tissues that we call Alzheimer's and diabetes and heart disease these are all the end
8:18	products of this same process of information loss in the body which we call aging and uh those diseases are
8:26	currently tackled at the end of life we need to tackle them uh early and doctors
8:31	will have the attitude and it's happening right now thanks in part two people have read my book and
8:37	and the wave of longevity science they're looking at patients now some of the leading doctors and saying we can
8:45	treat aging itself we can start early we could take someone in their 40s and use
8:50	today's knowledge technology to prevent that process or at least prevent it um for another decade or two and when you
8:57	do that then what happens is you stay healthier for much longer and that's going to be a big shift as well it's not
9:03	just technology it's the approach of medicine as well and you mentioned these like things like getting MRI scans and

MRI scans

9:09	some of these other kind of like tasks to do early detection on things and one
9:15	of the and I I recently got a MRI scan which I thought was very very helpful full body MRI scan but I can imagine for
9:22	certain people um there's going to be a lot of false positives with these things and there's going to be other types of things to get
9:29	people to worry and the stress of some of these early detections may not outweigh like knowing about it like how
9:36	do you think about that or is it like hey okay if you happen to be a more neurotic person you have to work on that
9:42	first or how do you think about when you're when you're when you're advising friends to do these things
9:48	um yeah I think that that's a big mistake and I've heard a lot of people say that and particularly doctors
9:54	um I think that that's that's misguided for the following reason there are plenty of
9:59	tests that we do on pregnant women for children looking at the risk of say
10:05	having um a child with Down syndrome yep it's not proof but it's evidence that we
10:10	might want to follow up um same truth is true for these MRI scans
10:15	someone who's young uh like the two of us I regardless as relatively young we want to get a baseline reading of what
10:22	do we look like now and then compare that every year and see what changes it's the changes that are
10:28	important you don't go in necessarily like the Deltas every year every two years or something like that yeah and
10:35	it's no longer just a doctor looking comparing before and after there's AI systems already commercially available
10:41	that allow a machine to say oh that part of your body just changed in the last
10:46	year let's take a look at that or monitor it a little more closely maybe you want to come in for a scan every six
10:52	months to keep an eye on that you know it's not all about a waiting till you see a tumor it's about knowing how your
10:59	body's changing and getting ahead of that and it's not just cancer that you see with these scans you're looking at changes in your prostate size your gut
11:05	health your bone health your brain health your blood vessels all of these things are important to monitor changes
11:11	of and get ahead of it before it actually becomes a disease now I'm having Brian Johnson on the
11:17	podcast soon he's trying to spend a couple million dollars a year to reduce his biological age you're an avid
11:24	tracker of your own biomarkers do you have like an official kind of
11:30	figure for your own biological age and how does one even like determine that
11:35	well there are lots of ways um a very simple one is if you cross your legs and sit on the floor how easy is it for you
11:41	to stand up without touching the floor if you can do that you're you're doing well uh someone middle age typically has
11:48	to push themselves off with one hand and if you're in your 80s you might need to get onto one knee that's easy
11:54	um but that's not very accurate the real data comes from blood tests or cheek swabs what I've been doing for now a
12:01	dozen years is monitoring my blood work I don't do it that often I'm not like Brian where I'm doing uh you know lots
12:07	of different tests and taking lots of supplements but I do believe that without measuring anything you're Flying
12:13	Blind like driving a car without a dashboard nobody would do that uh who's saying
12:18	um and so take some blood tests there are some ways to do that you can ask your doctor or go to some of the commercially available
12:24	tracking sites I've been an investor and an advisor to inside tracker for many
12:30	years um and they've been looking at my blood work and they and I together developed an algorithm to estimate one's
12:37	biological age using that and according to that test I'm in the top two percent
12:43	of people of my age for youthfulness I'm about 10 years younger based on that than my actual age so I'm 43. there are
12:50	other tests there's DNA methylation tests I launched a company recently called Telehealth which is for testing
12:56	epigenetic age which is measuring your DNA uh chemical changes and so there are
13:02	a variety of ways there's no one test to rule them all I'd like to do those two kind of tests to give me an idea of how
13:08	I'm doing but most importantly it's about looking at the changes and see how you're doing and trying to correct those
13:14	errors or non-optimal numbers that can occur over time and you want to adjust things you want to be scientific about
13:20	it to me it comes naturally of course I'm a scientist um so you measure a change measure again
13:26	that's the the way to go about life I think and optimize your body and often
13:31	I'm asked you know tell me what to do Professor just tell me what pill should I take now there are some rough rules
13:37	but really everybody's different everyone has a different genetics different background different lifestyle
13:42	different history different parents different environment and so you need to monitor yourself but I agree you know
13:49	it's not easy to do what Brian does there's no way everyone can afford it let alone spend as much time on it but
13:54	for very little money you know investment like giving up a cup of coffee or the money that it would take
14:01	to have a Year's worth of those coffees you can spend that on your own health and you'll reap much greater Awards or
14:07	rewards than you'd get from drinking a cup of coffee and if you can afford it do both thank you

Hot Cold

14:12	yep now I I read your book lifespan I took extensive notes and actually changed a lot of my own behavior and
14:19	would love to dive into a couple things one things that you got into in the book was this kind of idea of hot cold
14:26	um and I I had a little trouble just following the science of that even though I now do it because it's fun
14:32	um why why is this kind of hot cold combination good yeah so the big breakthrough
14:39	um well one of the big breakthroughs in the field that I was fortunate to be part of in the 1990s was the discovery
14:45	of longevity genes and they exist in all life forms except viruses uh and uh and
14:51	viruses hijacked them to infect us so that's you know still important there but yeah these longevity genes exist in
14:58	yeast and plants that's also important plants that we eat have longevity
15:03	activating molecules uh but really the point is that these longevity genes we discovered in the early 2000s respond to
15:10	biological adversity sometimes we call it stress but I don't think stress is the right word because it invokes
15:17	psychological stress which is not what we're talking about we're talking about cells and tissues and organs
15:22	sensing that the food supply or the environment or having to run away from a
15:29	saber-toothed tiger or an invading Army is dangerous and without danger our
15:34	bodies are complacent we don't like to waste energy so we put our energy into building fat and uh and at the expense
15:42	of getting older um and and staying young so that the
15:47	problem really is that our society is built to make us feel comfortable and take away any perceived threats to our
15:54	survival we don't have to go hungry most of us we don't have to run if we don't want to even our suitcases have wheels
16:00	on them we go up elevators and our body says perfect great I don't need to put energy
16:06	into activating longevity genes and they don't and what we end up with is early
16:12	aging rapid aging diabetes heart disease as a result of the lifestyle that we have which is an abundance rather than
16:19	an adversity memetic as we call it as I like to call it and so hot and cold those are similar as exercise and
16:27	fasting are that they invoke this defense response adversity pneumatics
16:32	and so you can do that so it's really about just it's about the stress yeah um and it's a it's a very uh and and

Fasting

16:39	doing hot and cold or doing like interval trainings or or um you know doing some sort of
16:45	um some sort of fasting type of thing it's a very low risk way of of stressing
16:51	your body right well you can always overdo it if you stay in a sauna all day you're probably not going to reap the benefits
16:57	or if you freeze your body parts same with exercise you can overdo it and fasting of course if you don't eat for a
17:04	month it's probably not going to be good either so you know you can always go too far but the concept is called hormesis
17:09	which is what really doesn't kill you makes you live longer and and that's what I recommend people live by is that
17:16	don't listen to the marketing uh from companies that want you to eat as much
17:21	as possible and snack between meals listen to your body listen to me hopefully and others like me like you
17:26	know bars alive my good friend who say that you want to put your body in a state where it it feels like it's
17:33	working or feels like it needs something and food and exercise and hot and cold are the best examples of that

Interval Training

17:43	on the interval training side is it uh obviously the stress is probably a
17:49	really good thing what else is why what is the other big reasons for this kind of like interval workouts and why
17:55	they're better yeah well it's the shock to the system um most of what we've learned is that
18:02	you can you can eat as much as you want during one meal but then you you taper
18:07	it off during the day uh same with exercise you can sit around but but then
18:13	you want to put your body into a hypoxic state where you're panting and cannot carry out a conversation and it's mixing
18:20	it up it's it's the contrast between relaxation and the hormesis the the
18:26	adversity it's not so much the constant adversity which we know constant adversity is not as good as mixing it up
18:32	athletes know this uh people who train their brain know this um and it's it's
18:38	so that's the good news is you don't always have to be running on a treadmill slowly or walking to get the benefits
18:44	you can just push yourself hard for 15 minutes three times a week and get really great benefits same with heat
18:50	same with cold do it shock the body get out and do something else yeah one minute cold shower or whatever
18:56	just something crazy yeah you know I will freely admit that I'm pretty lazy I I try to be a role
19:03	model as best I can but um I often snack um because I'm stressed I often don't exercise in fact I rarely
19:10	exercise like I should um but I do know the science and I do think that um doing a little bit goes a long way

Cured Meats

19:17	now one thing you um on the diet side you you advised cured meats like cold
19:22	cuts and bacon like why is that oh well there's a lot of science about
19:28	uh nitrogenous uh compounds so those nitrates
19:34	um are damaging of to DNA and there are two problems with damaging your DNA one
19:40	is that it'll cause mutations to your genome which is the digital information in the body and that's a cancer type of
19:46	thing cancer is the main readout of that we used to think it was also aging but actually there's more and more research
19:51	saying that it's the other type of information in the body that's more important for aging which is the epigenome The Regulators of the the
19:59	genes um and that's what we are manipulating in my lab to control the aging process
20:04	forward and backwards and so when you take nitrogenous compounds what you're doing is breaking chromosomes
20:09	um and that we've shown leads to aging because the body has to react to fix that DNA and in doing so it eventually
20:17	loses the ability to regulate the DNA itself okay got it now you're you're a big fan

NMN

20:24	of nmn and before I read your book I had never even heard of nmn why why is that
20:31	good well now we're talking about research uh from my lab in the early 2000s we found
20:36	that the sirtuin longevity genes that we've my team and well I should say my mentors team Lenny guarante uh
20:43	discovered certain so let me tell you about sirtuins these are seven genes in our body some of us have better versions
20:49	than others and in general it's it's found that they protect the body against diseases ranging from um Alzheimer's to
20:56	diabetes now these genes are get Switched Off over time the the main role is to make enzymes
21:02	that tell the body how to survive during adversity so when you're exercising and dieting and in sauna they come on
21:09	protect the body but the problem is as we get older they become less active and one of the biggest problems is that for
21:17	their activity they require a a little molecule in the body a very abundant one
21:22	called NAD NAD is required for life it's involved in chemical reactions but it's
21:28	also used as a sensor for the body of adversity when we have no adversity we're eating a lot and
21:34	sitting around NAD levels go down that's true as we get older as well so a 50 year old has half
21:40	the levels of a 20 year old for NAD um and what we like to do is to boost the
21:48	levels of NAD back up to youthful levels and mimic exercise mimic dieting or even enhance those modalities now we've even
21:56	got um human clinical trial data I was mentioning one of my companies has done clinical trials already for the last few
22:02	years and by raising NAD levels we can actually improve human health and we hope that this will be a drug one day to
22:08	treat diseases ranging from kidney failure to even covid-19 survival
22:15	so what about nmn well nmn is a precursor that the body uses to make NAD and by ingesting nmn we've shown in
22:22	humans that you can raise your NAD Levels by about two to three-fold um and that's beneficial uh in humans
22:29	based on clinical studies um you know when I say I'm a fan you know I'm not selling the stuff a lot of
22:34	companies claim that I'm involved with uh selling it that's not true I spend
22:40	fair amount of legal fees on trying to stop that um but yeah any NAD boosters as they're
22:47	called seem to be really beneficial I take nmn um and I've been doing so for probably about eight to ten years and uh
22:54	so far so good I've only seen benefits some people ask about and so basically you're saying the goal is to increase

Benefits

23:01	your NAD um one way to do that is through exercise you know you can do that by
23:07	fasting sauna um but there's this other way to do it is to take this nmn
23:13	um essentially it's a softball elements and you and and that can also boost your NAD
23:19	uh yes that's what the science is saying and others have shown to improve six minute walk so it's being used for
23:25	performance uh endurance and overall health it's not proving that it extends
23:30	lifespan in fact we've only just recently found it extensor mouse's lifespan and haven't published that yet
23:35	so it's early days we still have a lot to go on or to do at least but other
23:41	side effects for taking it or their um or does doing one thing make it
23:47	harder to do something else or it doesn't seem to be I mean mice in mice there's a couple of studies in some
23:53	rare cases of genetically inbred mice that don't have an immune system uh that
23:59	they there's hints that cancer might spread slightly more frequently in a very small
24:05	study but these are mice that are in bread and have no immune system so it's still full steam ahead with human
24:12	clinical trials there's been no Adverse Events in any of the patients that have been tested um or the subjects I should call them
24:19	um and yeah so I'm I'm not yet ready to say that there's any known uh or at
24:24	least uh tangible provable risks that uh you know I want to be the first person to know if there's a risk because yeah
24:30	football takes it my friends and family take it I take it um so I'm not I'm not selling it I just
24:36	want to know the science but I do know that my father is too old to wait till 100 proof that this extends lifespan you
24:43	and I are getting to that point where we can't wait um and so that's really what I'm doing is I'm educating the public about the
24:50	risks and rewards there are a couple of male studies that I want to point out but you know all weight up I think that
24:58	the risk right now for me and my family is it's worth taking that risk until
25:03	until further notice now you also take Metformin um and um and

Metformin

25:12	um like I don't even know how to pronounce it but sorry oh it was virtual where's virtual yeah yeah
25:18	um and you know uh and often I'll you know when I talk to my doctor he's like well I feel like you know maybe you're a
25:25	bit too young to take metformin and I mean yeah I I often encourage my patients who are let's say 60 or over
25:31	but it has some side effects and that it makes it a little bit less likely to build muscle mass and stuff like that
25:37	like how do you weigh some of those things uh well let's start with when should you
25:42	start um I had a a real um heart to heart with my doctor when I was 29. I had super high cholesterol
25:49	levels and he said I don't want to put you on a medicine because you're too young and I said dude
25:56	it I don't want to wait till I get heart disease to go on a medicine get put on me put it on put me on it now
26:03	so I've I've always been of the philosophy that it doesn't matter what age somebody is
26:09	you treat everybody the same way you know within reason of course 20 year olds are a bit young for this kind of stuff but if you're in your 30s and you
26:16	want to uh prevent heart disease prevent diabetes I think that it's perfectly
26:23	fine uh under Dr supervision taking medicines that will prevent disease especially when does these medicines are
26:30	extremely safe you do it under doctor Supervision in case there's a problem but with metformin for example and
26:35	certainly Resveratrol very very very rare that somebody uh gets so sick that
26:41	it's a problem and it's it's always reversible as well you just stop taking it if you get sick so these are risks I
26:47	think are worth taking I don't prescribe anything I don't even recommend anything publicly so I would say talk to your
26:53	doctor you know it's if they say you're too young I would keep fighting it I would show
26:59	you your data and if if you want there's always alternative doctors um I just I think that the the argument
27:05	that when you're young it's too early I you know there's a there's a at least I

Building muscle mass

27:11	heard that there's this trade-off of like okay it's hard to build muscle mass building muscle mass is very important
27:16	as you get older um and so um and so you know so you have to figure
27:22	the trade well it's frustrating to me as a scientist that
27:28	when somebody says something in public or someone a podcast just says it's a problem it becomes locked into the
27:35	Public's Consciousness and unfortunately nobody ever goes back and reads the actual paper that this
27:41	came from and that that was also true for the women's health initiative and breast cancer people still believe that
27:48	HRT causes breast cancer and uh that turns out it doesn't same for metformin
27:53	and exercise when you look at the data uh and it's really easy to see it's not
27:58	difficult you can look at it the graph that says there's a difference uh first of all is being manipulated in a way
28:04	that is deceiving they cut off the y-axis so that you're just seeing the very tippy top of the bars and the
28:10	actual difference is about five percent um and it turns out that that five percent is almost certainly due to
28:18	people just not doing the extra couple of reps in the exercise because they feel a bit more tired so what's the
28:24	solution well if you don't mind having muscles that are five percent smaller then no big deal those muscles
28:31	are just as strong and healthier um and have less inflammation I don't care if my muscles are still 95
28:38	there I'm not trying to win any contests for a bodybuilding but I can also I can
28:45	avoid metformin on days I work out no big deal or force myself to do a couple more reps when I feel tired that's all
28:51	it is I wouldn't say that that's a reason not to take Metformin there are other reasons such as gastric uh
28:57	gastrointestinal issues that's more of a an issue but I think it the point here that I want to make is
29:03	make sure that the science is true and the data that you're getting is true don't just believe pundits or even uh
29:09	you know doctors who are saying this stuff try to go to the paper read it or listen to scientists who do read papers
29:16	and also just measure yourself do it under Dr supervision make sure that it's not harming you make sure you feel fine
29:22	and then by all means in my view it's worth starting in your 40s to maximize
29:27	your lifespan because we're aging every day it doesn't just begin after the age of 50 or 60.
29:33	now initially I was actually kind of skeptical to the idea that like big subsets of the population would adopt
29:39	any of these anti-aging Lifestyles but then I saw a couple of studies that say 10 of Americans are already intermittent
29:46	fasting every single day over 25 percent have already tried it maybe intermittent
29:51	fasting is is not the best one to measure because it's kind of easy to do you just kind of skip breakfast and so
29:57	it's kind of a simple relatively simple thing to do but how optimistic that you actually will see widespread Behavior
30:04	changes well we are in in the midst of a revolution in people's wellness and how
30:12	active they are in their own health pandemic was a major wake-up call to
30:17	people who stared in the mirror and saw their own mortality and then there was a boom in home testing because people
30:24	didn't want to go into doctor's offices for obvious reasons and so it's becoming also easier for people to take home
30:30	tests now we don't want people you know going rogue and testing themselves and
30:36	trying to interpret themselves with chat gpt4 and Beyond I don't think that's the
30:41	only solution I think there's a risk that we won't have enough doctor supervision and some people overdo it
30:48	there's always that risk so there's a caution here I do think though that there's a place for people taking their
30:54	own health into their own hands you can't always be supervised by your doctor when you're at a restaurant
30:59	people do need to realize that most of what affects their health in the future is up to them not their doctor and what
31:06	you do every day in your life Echoes for decades and that changing a lifestyle
31:13	is as important if not more important than the medicines you will take and that's why I think that this revolution
31:19	that we're seeing in the population not just in the US but around the world is a great thing and
31:27	will only become more prevalent and in 20 years it'll be the majority of people will will be on board with monitoring on
31:35	health it's going to get easier and easier with devices as well cheaper and cheaper and we'll look back at
31:42	two years ago when almost nobody did this and think that going to your doctor once a year for an annual checkup and
31:48	having the doctor bang in your knees and cough uh will will send medieval in fact even to us today it seems medieval
31:56	yeah it's in the intermittent fasting one it's while it's you know maybe uh 10
32:01	of the population it seems like it's it's probably closer to 40 percent of my friends oh yeah and
32:07	um and one I think one of the reasons is well besides the fact that it's relatively easy to do
32:13	um it's maybe one of the easiest ones to to to to to do of of all the of all the things that people prescribe
32:20	um it's also also pretty easy to to at least for people to believe that has low
32:26	harm um and because if you say to somebody stop eating meat or something like that
32:32	first of all I think that's hard for people to do because they they love they might love their meat and second they may they may show you 40 studies of how
32:39	that actually could do harm to them um whereas and so uh so it's it's kind
32:45	of like this both things that come in of why people may change behaviors
32:51	yeah absolutely and everybody's different some people like hot and cold therapy some people don't um yeah sizes
32:57	for some it's not for me although I know it's important to do