Tag Archives for " aging "
Dr. Nir Barzilai has always been fascinated by the aging process. Most of us know if we don't treat our body well, we will likely succumb to one or more chronic diseases like heart disease, cancer, diabetes, or neurodegenerative disease.
Dr. Barzilai has been studying the genes of SuperAgers, the people who have no just a longer life span, but a healthy lifespan. We're beginning to identify the longevity genes and crack the code on human aging.
We get into the science during this discussion, but Dr. Barzilai also shares some practical tips so you can Age Later.
This episode of the 40+ Fitness podcast is sponsored by Fastic before we had refrigeration, processing, and bulk transportation, we just didn't have access to food like we do today because we're opportunistic eaters. Most of us consistently eat more than we should and our bodies don't know how to signal to us that we've had enough. I practice intermittent fasting regularly, and it's a strategy many of my clients use to get control of food and as a happy side effect, lose weight.
Fastic is an app you can download on an Apple or Android smartphone. It's a pretty snazzy app with a lot of tools to help you do intermittent fasting right. It not only lets you track your fasting, but water consumption steps and a lot of other things. You can also connect with a fasting buddy to help keep you even more accountable. If you have an iPhone, go to 40plusfitnesspodcast.com/ifastic. For Android, go to 40plusfitnesspodcast.com/afastic.
If you're interested in learning more about intermittent fasting or just need some help getting started. Go to 40plusfitnesspodcast.com/ifastic for an iPhone or for an Android go to 40plusfitnesspodcast.com/afastic.[00:25:58.080] – Allan
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Before we get started today, I wanted to take just a moment to reach out to you and offer this special invitation. I’m opening up my calendar to give you a free 15-minute consult. During this consult, there’s no obligation. I’m there to help you reach your health and wellness goals, so we’ll talk about the things that are getting you stuck. We’ll come up with strategies that will help you be more successful and we’ll look for those little things that you might be missing on your wellness journey. So if you’re ready to do something special before the summer, go to 40PlusFitnessPodcast.com/15min. And I’ll be sure to have that link in the show notes. So, do go to the show notes if you forget this, but it’ll be out there – a free 15-minute consult with me; the same kind of consult that I would normally have with my clients. This one’s going to be for you absolutely free. Go to 40PlusFitnessPodcast.com/15min. Thank you.
We all want to look and feel our best. In her book, The Ultimate Age-Defying Plan, Ashley Boudet helps us use a plant-based diet to slow the aging process.
Allan (2:19): Ashley, welcome to 40+ Fitness.
Ashley Boudet (2:22): Hi Allan. Thank you for having me.
Allan (2:24): Today we’re going to talk about your book, The Ultimate Age-Defying Plan: The Plant-Based Way to Stay Mentally Sharp & Physically Fit. I can say I have celebrated my 53rd birthday this year. That term “age-defying” starts to resonate with me as I’m kind of turning onto what I would call the second half of life. Age-defying is pretty darn important.
Ashley Boudet (2:51): Yeah. Well, you’re pretty young. It’s been so much fun writing the book and also learning. And it’s a little bit of a relief, I think, to learn that there are things that we can do to stay young. A lot of people look at me and they’re like, “What do you know about aging?” But I thought turning 40 would be a big deal. And I think that even though I try to ignore age, it doesn’t really matter that much. There was something about it a few years ago that was like, “What’s going to happen?” I thought it would be something big or a big change in it. It really wasn’t.
And I think my fabulous coauthor and I would both agree that we both have felt better later – 40s and 50s and on, than ever. So it’s turned into an opportunity in a way. Sometimes eating well, exercising and all of those things come easier when a person is younger and may have a different meaning when you get a little bit older. It’s more of an opportunity, and what I call it is self-care. We talk about this a lot in some of our classes, that the way we really do see the future of medicine is self-care, is learning to take care of yourself and bringing the power back. And that also includes cooking.
Allan (4:08): That’s what I really like, is your book’s unique in this perspective. I’ve seen doctors that have brought in folks to write recipes for them before, but this is a book that you could naturally tell the book knew what the recipes were because they’d eaten it. It was almost, I’m not going to say a love of food, but it really talked about how you can use food to nourish your body. And we’re going to talk about that acronym in a minute, but that food’s a big, big part of that; in fact, the first part of it. But as you’re going through the book, it was telling you if you’re looking at this stuff and you want to get these nutrients in, here are the recipes, here are the page numbers. Go after it. I thought that was really cool because it wasn’t necessarily a prescription. It was empowering someone, like you said, to do self-care.
Ashley Boudet (5:05): Exactly. As a naturopathic doctor, many times, and even in my early training, I would give people lists of things that you shouldn’t, or ways that you should eat or things that could help to support your body. But I learned that actually knowing what to do with those foods was so huge. Some people had no idea how to even make a food taste good. And Mark calls what he does “food activism”. He’s been in this vegan chef world for a long time and he’s very clear that it has to taste good for anybody to even try it, to even begin to bring vegetables into their life on a regular basis. What we also do in our classes, and we wanted this book to be similar to that, where it’s bringing up the experience of the food and the experience of how these things are medicines and how they work in our body.
Allan (5:59): I was looking at something as simple as wanting to get more dandelion root into my diet and saying it looks different; it doesn’t look like all the other lettuce and stuff that I would normally eat in a salad. How do I put it in there and make it a normal part? Some of that I’ve found works really well with smoothies, it also works very well with a salad. But it is a little intimidating when you’re looking at a particular vegetable that you’ve never cooked with before and saying, “Here’s this big purple eggplant. What do I do with it now?” There are some recipes in the book that will actually help me do that.
Ashley Boudet (6:35): Yes, exactly. And we like to encourage people to use these recipes as what Mark calls a “template”. So, to try this recipe and then to begin to get more creative and to bring in another food. Like if you’re doing a green salad or something with greens, how can I make this work with dandelion? And just to start experimenting more, but to kind of give you a place to start, so you can then have years and years of recipes that you can just come up with yourself.
Allan (7:04): There are 175+ of them in this book. So this is a really good start for anyone that does want to either go plant-based or at least make sure they’re getting more plants in their diet, because I think that’s important for all of us. You have an acronym in the book that I really like. I tend to go towards numbers and acronyms; it’s just something I love. You have a really cool acronym – NOURISH. Do you mind going through each of those pieces and what they mean for us?
Ashley Boudet (7:36): Sure. I love the word “nourish” itself, because I feel like it’s a very rich word. It kind of invokes the idea of really taking care of yourself. We like to simplify things. The book has seven ingredients or less; we want to make things really easy and doable for people. At the same time, the information and the idea of this age-defying plan – we want to keep it as simple as possible and to look at the things that we do every day that we feel could be the most powerful and healing. So, NOURISH is pretty easy to remember. I’ll go through them quickly.
N is nutrition – the basic nutrients that we need for our body to work.
O is oxytocin. And I love that. Oxytocin, not a lot of people know what that is, but it is what they call the “happiness hormone”. There was a study not long ago that I think was pretty widespread out there that was talking about how hugging for I think it was 20 seconds or something – like a long hug – actually would increase the levels of this pleasure or calming hormone in your body. There are so many things that also will increase oxytocin. This is one of the first actual studies that looked at the blood levels of the hormone, but anything that makes you feel good. So I put oxytocin in there, and that can be being outside, talking to a friend, even eating a really delicious meal, laughing, things like that. So, that’s the O.
“Use it or lose it” is all about using your brain and your body in the way that they want to be used. So, challenging yourself, getting rid of that idea that it’s too late to try something new. If maybe you thought you might want to do a triathlon – not that that’s something I would do – but use it or lose it. Always moving your body and never feeling like it’s ever too late. Also, challenging your mind as well. And we go into all of these in more detail in the book, obviously.
R is for relationship, and that is the importance of really nourishing your relationships and nourishing the idea of a connection to a community, to how we contribute to our community and how we share our stories with each other. That can be very nourishing.
I is for intention, and by this we mean knowing what’s important to you in life, having a vision for your life, knowing what you value and making choices from there.
Then the last two – pretty obvious, but super important on the top of my list really, are sleep and hydration. Sleep is the importance of getting your body that downtime to shut down and recuperate. In the book, I have some studies that are really interesting about how sleep helps us to detoxify as well.
And then hydration – this is simply getting enough water. This is something that, living in Colorado in a dry climate, I’m always having to remind people of. But really anybody can benefit from sometimes drinking a glass of water when they’re looking and wondering, “What’s wrong with me? Why don’t I feel well?” in many different ways. Also we talk about with hydration, using water as medicine. So this can be taking an herbal bath or jumping into a cool river and having our circulation react to that and really awakening our nerves and our cells in that way.
So, those are the things that we have learned both separately and together over years that have really helped us to stay healthy; things that are important to do every day. They seem very simple and they’re actually very powerful to us.
Allan (11:32): You put a lot of good detail in the book on each and every one of these; some considerations, some things you can do to get this. I really appreciated that this was not just a, “Here’s the acronym” and then, “Go do these things.” You actually provide a lot of guidance in the book on exactly how to do those things.
Ashley Boudet (11:53): Right. We wanted it to be, one, something simple that didn’t feel too overwhelming for people. We also have one page on NOURISH, so we were hoping that could be something people could take with them at the gym or something, just to remind themselves of what all these things mean.
Allan (12:14): Now, one thing that I have not really talked about a lot on the show, and it was kind of surprising because this is episode 377 – we’ve never really talked about kidney and urinary tract health. As I was reading your book I saw the section on that and I was like, “376 episodes leading up to this, we haven’t had this conversation.” So I was really glad that you got into it. The kidneys, obviously we know they filter our blood. We know that if someone gets diabetes, over time they are very likely to cause damage to their kidneys and perhaps need dialysis. Dialysis shops are popping up all over the country pretty much faster than weight loss clinics are. It’s just surprising to me how many there are now. We are not taking good care of our kidneys.
Ashley Boudet (13:12): Right. I wanted to put this in the book, and it’s kind of a small section in the book. I think from the naturopathic perspective, it’s less strange to talk about the kidneys as really important organs of elimination and balance in our body. Even if you look at Chinese medicine, the kidneys are central to health, and something that’s always looked at and addressed, kind of in a different way in Chinese medicine. I wanted to see what people are dealing with when they’re aging, and surprisingly, chronic kidney disease was one of the top 10. This was from the Council on Aging. I looked at the top 10 things that a lot of people are dealing with with aging, and kidney was number six. So it was right up there with heart disease and diabetes, and it’s because it’s connected to all of these things. In addition, all of these things that we can do every day, like drinking enough water and nourishing our bodies and our cells and exercising – all of these things are going to help to support our kidneys as well. So, the idea that I like for people to keep in mind is, it’s really scary to think of kidney disease. I’m not trying to minimize when someone has a very serious kidney disease, but all of these things that we do every day are also protecting our kidneys.
Allan (14:40): So, in many cases, kidney disease is also a lifestyle disease.
Ashley Boudet (14:45): Right.
Allan (14:47): Okay. Now, I’m someone who enjoys cooking. I probably don’t cook enough meals on my own, but as this is going on now and I’m down here in Panama, I’m going to obviously cook more, primarily because there’s not a huge number of restaurants within the distance and I would get very, very bored eating at the same ones all the time. So, I do tend to cook the majority of my meals. And I do recognize that one of the cool things about that is I actually now know what I’m putting in my mouth, so there’s no extra this or that getting snuck in there that I don’t want in my body. Can you talk about some of the value of when we cook our own meals? What does that do for us?
Ashley Boudet (15:36): Yeah, it’s huge. So, Mark has been teaching cooking classes for many years. And around the same time that I was doing my clinicals and telling people about nutrition and learning everything about nutrition was when I realized people need to learn to cook. I need to learn to cook. Honestly, when I was in school and in a doctoral program and was more stressed out, what really brought me to health, one of the main things was taking the time to cook for myself. It turned into really my time. So when we teach classes, I try to invite people to bring in all of their senses. As we’re starting to sauté the onions, to really smell those foods. And when we’re talking about which herbs we’re using, to smell those as well and to look at them and maybe even get a little bit more quiet and think about where these foods came from. So, using all of our senses and using all levels of experiencing that food is something that you can’t get when you just go and get takeout food or go to a restaurant. Some people talking about the prana in a food, and the prana is a very real thing. It’s the energy and you could say the love that someone puts into the food. That actually helps us with digestion and really contributes to our health as well.
Allan (17:00): What I found is that I get a lot of pleasure out of going to a local market, a farmer’s market, and literally sitting there with the person that grew the plant and asking them about how they grow this. You start seeing them just light up. I think they get more joy out of being a farmer at a farmer’s market than they make profit selling at a farmer’s market, because the food’s cheaper and better there. But you know that they picked this this morning. They got up at 6:00 in the morning to make the 7:00 or 7:30 farmer’s market time. They got up; it’s daylight, they picked it. It’s sitting right there. You take that home, rinse it off, and that becomes part of your dinner that night. To me, it’s so fulfilling to know that literally, this was a growing plant this morning and it’s on my plate tonight.
Ashley Boudet (17:56): Right. Isn’t that beautiful? It’s our connection to nature. Food is our medicine.
Allan (18:02): And it didn’t fly in from Chile. Not that there’s anything wrong with Chile, but that’s a long trip. The organic, locally grown produce is going to provide you better nutrition and you’re going to feel better about it when you’re helping out a local farmer with that purchase. A lot of times when I’m talking to folks, they’re saying, “I really struggle to cook for myself because I just don’t have enough time” or, “This doesn’t work out for me. I go into my refrigerator and there’s nothing there.” Can you give us some tricks – I know in the book you had seven – for meal prep and making it a snap?
Ashley Boudet (18:44): Yes. This is very important because it doesn’t matter what someone else thinks you should do; you have to do whatever is going to work in your life. We’re all busy and life keeps us going and going, so one is to think of it as something that you’re doing for yourself; so back to that NOURISH. I could go through the seven from the basic cooking techniques section, but it has to taste good and be easy and be something that you enjoy. This should be an experience that you enjoy. So some of the quick things that you can do to make sure that you’re prepared for having that good experience and it not being a stressful experience, are to prepare ahead of time, of course. We suggest maybe taking a weekend day and in a relaxing way to plan out a menu for the week and think about where you need to get these foods and what you need for that week, and get that ready. Then preparing ahead of time, and also creating an organized space. Maybe Marie Kondo can help – I know everybody’s talking about her these days. But really having a Zen space, is what Mark says helps so much to be able to make those meals more quickly and to have the preparation process be much more enjoyable. So, having a place for everything, knowing where to find what you need, and then planning ahead are some of the simple things that you can do to bring in both flavor and nutrition. We also have a few recipes in the book on making spice blends. The idea is that you can have different dried spices that you can blend together. You can put together parsley, basil, oregano and some other herbs and make an Italian blend, so we’re going to have Italian night. Or you can put together certain herbs with cayenne, and that can be more like a Mexican flavor or an Indian flavor. You can have those at your hand, and that way you can feel like you’re being more creative, but it’s also not too much work to have to do.
Another thing is – and this is something big that Mark teaches in all of his classes – is the idea of the template. So, the first meal, or some people say, “What’s a go-to meal?” To get nutrition and to also have it be interesting and delicious would be what he calls the “monk bowl”. It’s the idea of a bowl that has a nice balance – so a grain, a green, and a protein. The grain could be quinoa or rice, or even rice noodles or pasta. The green just means any veggies. You want to go crazy on the veggies and have all the different colors that you can imagine, not just green. And then the protein, which can be for a vegan diet something simple, like quick roasted tempeh or tofu, or you can do lentils or beans or something that you can either do in a quick cooker, or even a can or something like that if you’re in a hurry. When you have that base, then you can add extra things. The things that we like to add are some toasted seeds or avocado or something raw, like some raw greens on top, or even sauerkraut or something like that. Those are pretty simple things that you can have in your pantry or in your fridge all the time. And then in a few minutes you can create a really delicious, really nutritious meal that’s not the same as one that you’ve ever had before, because you can mix and match all these ingredients.
Allan (22:27): I liked all of that because this is something like the salad in a jar concept. That’s great, because you could set that up the night before. In the morning when you get ready, you go. So maybe you had the salad for dinner, you had the extra that you put in that jar, and that’s your lunch and you’re set. Now, the one that hit me in the heart that my wife, when she does listen to this episode, she’ll understand – I just mess up so many dishes when I’m cooking. But you guys had the tip in there to try to use the same pan for more than one thing, and a lot of the recipes do exactly that. I thought that was pretty cool, because I’ll go make something and it’d be 15 pans, and forks and spoons and all that dirty. It got me to thinking I am spending time washing these dishes, and in some cases my wife steps in and does that since I did the cooking, but it is time consuming. There are things we can naturally look to that are going to reduce the amount of time. So if time is the issue, you can remove that issue.
Ashley Boudet (23:37): Right. And on other days, when you have a little bit more time, you can make the big mess in the kitchen and make it your art space and go crazy. But on a regular day-to-day, make sure that this can really be a part of your life and not something that you just do every now and then. That’s the person that we were thinking of in this book, and how can we make this as easy as possible?
Allan (23:59): And I liked that a lot of the recipes can be batch-cooked or batch-prepared, particularly with the spice blends. I had never thought of that. My wife thinks I have a spice fetish. We did the move to Panama; I’m throwing out all these spices or giving them away. I just collect spices, because I think they make the meals delicious. As I’m down here in Panama, I have less selection but I’m making it work. Ashley, I define “wellness” as being the healthiest, fittest and happiest you can be. What are three strategies or tactics to get and stay well?
Ashley Boudet (24:47): I like that too. I like to break it down into simples. So three things. I’m going to go back to NOURISH, and I would say, nourish your body, one. So this is food, water, movement, challenging – all the things we talked about. Nourish your mind – so your brain, your emotional body – finding joy, quiet, spending time in nature. And then nourish your connections. So, nourish your body, nourish your mind, and nourish your connections. And that’s your connection to family and friends, community, maybe your connection to greater, to all beings that live, and even maybe extending beyond to something greater than yourself, because that’s where we can answer, “Why am I doing all this stuff in the first place?”
Allan (25:38): Those were wonderful. Thank you. If someone wanted to learn more about you and Mark, learn more about the book, where would you like for me to send them?
Ashley Boudet (25:50): Mark and I together is Doctor and Chef, so our website is DoctorAndChef.com. And on that website you can find where to find the book, more information about the book, and we have some resources that are downloads and different information on certain topics that we talk about in the book that we go more in depth on.
Allan (26:11): I liked that there were a good many links to the resources section to dive deeper. The book is a great resource in and of itself, but you have some add-ons that they can go find. So the name of the book is The Ultimate Age-Defying Plan and you can find the links to all of that at 40PlusFitnessPodcast.com/377. Ashley, thank you so much for being a part of 40+ Fitness.
Ashley Boudet (26:36): Thank you. It was great chatting with you.
Allan (26:43): I really love having conversations with folks like Ashley, where they’re stretching me to learn new things, to focus on things maybe a different way. It’s always great to get guests on the show that teach me something. I’ve really enjoyed this journey of podcasting, where I’ve been able to read all of these great books and have some really cool conversations. And one of the ways I think I can help you is by sharing that with you. If you find yourself stuck, you just want a boost to make your summer awesome – let’s get on the phone. I’m offering a free 15-minute consult. You go to 40PlusFitnessPodcast.com/15min, and that will take you to my Calendly calendar. There you can book a time and we can get on a phone – it’s a Zoom conference line. Really easy, just you and I, 15 minutes. We’re going to set some strategies, we’re going to go over goals, and I’m going to help you make this fitness journey much, much better. So go to 40PlusFitnessPodcast.com/15min. Thank you.
On this episode, we discuss Thomas Moore's new book Ageless Soul,, a book an successful aging.
Thomas Moore is the New York Times bestselling author of Care of the Soul, as well as many other books on deepening soul and cultivating a mature spiritual life, three of which have received the Books for a Better Life Award. At turns, he has been a monk, a musician, a university professor, and a psychotherapist.
– Immortal is the phase of life when you don't think of life as limited.
– First taste of aging is when we begin to recognize that life is not permanent.
– Maturity is the phase where you begin to see changes.
– Shifting toward old age is the phase when you begin to feel old age coming on.
– Old age is a phase of life when you begin to flow with your age.
Most of the shifts from phase to phase come about with an event. In Thomas' experience, that happened when he had a heart procedure. The initiate isn't planned, but it happens anyway.
“To age well you have to be profoundly old and profoundly young.”
Puer is a Latin word that means young person and Senex means old. We carry around a bit of each of these where our youth and our age talk through things to live well. We need to pay attention to the voices. These are a part of your identity and both can be useful.
Sadness and melancholy are a part of aging. Rather than try to collapse from it or avoid it, you should embrace it. Accepting this and looking for the new opportunities that are available to you now that you've reached a given age. And when you're older, you now have something to give to people that are younger.
Thomas recommends that we spend more time outside in nature as we will now have a much greater appreciation of it.
As we reach old age, we have developed as a deeper person. We can use our time to reflect more. We can observe and experience aging of others. We are learning more and we become a different person.
We can dedicate ourselves to learning, relaxing, and enjoying what we see.
Dr. Elissa Epel is a renowned health psychologist and the director of University of California San Francisco’s Aging, Metabolism, and Emotion Center. She is also the co-author of a new book entitled The Telomere Effect. The Telomere Effect examines the role of telomeres in the aging process and provides information on how we can protect these telomeres and improve our quality of life.
Dr. Epel explains that all of our cells contain telomeres, which act as protectors to our genes. Over time, our telomeres are exposed to a sensitive chemical environment. This can cause telomeres to shorten, possibly leading to aging and disease. Rates of aging differ by the individual, as it based on our varying chemical makeup and lifestyles. We can slow the aging process by making positive lifestyle changes, which help to maintain or possibly extend telomere length.
One factor that can cause us to age faster is chronic stress. A threat stress response, which involves feeling that our physical self is at risk or in danger, is linked to a greater stress response with cortisol and inflammation. The key to altering this is through awareness of our stress and changing our response. Meditation helps people become observers of their thoughts. They are more equipped to be at peace and go with the flow.
Other factors within our body that can harm us include inflammation, oxidative stress, and insulin resistance. We can help to remedy these threats by exercising and eating whole, unprocessed foods and a vegetable heavy diet. The key is to make small changes that will add up over the years, making an overall difference in your cellular health and aging.
The Telomere Effect contains vital information and an action guide based on data from scientific studies. To learn more or take the Stress Response Quiz, visit http://www.amecenter.ucsf.edu/telomere-effect-book-release/.
In his book, The Art and Science of Aging Well, Dr. Mark Williams writes about the current science on aging in a way that give insight into how we should live to make sure we have the highest quality of life as we age. He notes a statistic that is quite relevant to aging. The death rate for humans is one per person, in other words, we all die. It is all just a matter of how and why.
It used to be thought that cells live forever. This was disproved by Leonard Hayflick. A cell can replicate approximately 50 times before they effectively die. The only way to break out of the aging control is when the cell becomes malignant.
Cells count the number of times they can replicate. Each time a cell replicates the end is slightly shorter. A telomere is an end-cap that causes the cell to stop replicating and the cell dies (apoptosis).
If our blood sugar is high, which is typically measured in blood work as A1C. This shows advanced glycation end products (AGE), which gums up the works. High consumption of high glycemic and processed foods age us faster. Avoiding these kinds of foods are important for aging well.
We were made to move. Physical exercise is a key requirement for aging well.
Proven benefits of exercise:
How much exercise should we get? An answer came from one of Dr. Williams' clients. Work up a good sweat every day.
In Cracking the Aging Code, Josh Mitteldorf does a deep dive into the science of aging. His research has led him to some theories that differ quite a bit from what many of us may have believed were true. Our body is programmed to destroy itself as we age.
As a part of this discussion, Josh explains why he doesn't believe Paleo or natural eating extend our lives. Nor does he believe that anti-oxidant therapy make us more healthy. In fact, anti-oxidants may shorten our lives.
The four core reasons we age:
Inflammation is important to help us address outside threats, but when we're older, this inflammation turns on us. Inflammation attacks us, causing arthritis, atherosclerosis, and Alzheimer's disease. It is also associated with many types of cancer.
A high-carb diet is inflammatory. Having extra bodyfat is inflammatory. But our bodies are different and we have to experiment to find what works for us.
The Thymus gland creates T-cells to fight viruses and bacteria. As we age, the T-cells begin to turn on us and are linked to arthritis and macular degeneration fo the retina.
This process of “cell death” is important to help the body get rid of damaged cells. As we age, the process degrades resulting in two types of errors: damaged cells may be missed, or healthy cells are destroyed.
Each time a cell is divided to go on the telomeres, which are endcaps for the DNA helix shortened. When the telomere reaches the end, the cell can no longer divide and effectively dies.