If you fast forward to now, our society is built on comfort ... Most countries have enough food and shelter; we can sit down; we don't have to run away from predators very often. And this is a real problem because these longevity defenses that normally would be activated by being cold and hungry and running are lethargic. The body doesn't expend energy to defend itself unless there's a need for it, and modern society is the worst thing.

The longer you live, the longer you will live. Right now, if we live an extra year, we get another three months of life because these technologies are going so fast. And soon, we'll have another six months of life every year we live. And, eventually, another year for every year we live—and that's when things get super interesting.

Exercise isn't just beneficial for your fitness and for your vitality; it actually can stop diseases in their tracks. Exercise can slow down cancer. In fact, it can prevent up to 23% of all cancers from occurring.

There are a lot of studies that have shown that deficiencies in B12 accelerate a variety of diseases. Heart disease is the major one but also dementia ... I think what's going on is that aging is being accelerated when you don't have enough of these B vitamins.

Having high levels of blood sugar, we know, predisposes you to other diseases—heart disease, frailty, dementia. You don't want to have a lot of sugar in your blood. It's one of the reasons... I believe everybody should try to keep their blood sugar levels reasonably low—because the higher levels are toxic.

What they calculated was the chance of dying based on various diets ... What they found was that what's called the 'hazard ratio' went down the more vegetarian and vegan you were. What does that mean? Your chance of dying goes down.

Just with the current pace of medicine and medical technologies, if you live an extra year, you get another three months of life. We could easily approach a time where every year you live, you get another year of life.

There's one thing that we've been ignoring for centuries. Modern medicine, doesn't even think of it. And that is that aging itself is a medical condition. Aging is a disease, and as we've been talking about today and we'll talk about in later episodes, it's increasingly a treatable medical condition.

There's absolutely no doubt that men who partake in sauna bathing a few times a week... have a dramatic reduction, up to 20%, in the rate of cardiovascular disease and mortality caused by heart attacks.

Eat less often. Those three words: eat less often. That's the one thing that will have the biggest impact on your longevity based on all the science we'll talk about today.

With growth hormone, it's all about eating at the right time and sleeping. So, if you eat not too close to sleep time, and then you rest through the night and have a good night's sleep, that's the best way to improve your growth hormone levels.

Why can't we just take vitamin B3 which is a precursor to NR? You can, but it doesn't raise NAD levels anywhere near the level that NR does. NR doesn't seem to be as effective as NMN. So, the closer you get to NAD with your molecule, the better, it seems.

I think that everybody should have a biosensor in their body at every age so that parents & doctors can monitor how people are doing and make better decisions about food and lifestyle.

We want to activate AMPK. So, how do you do that? You actually eat less, you fast, and that'll turn on AMPK. It'll do a few things. It'll make your body more sensitive to insulin, suck the sugar out of your bloodstream, which can be toxic if it stays high. It also ramps up the energy-producing centers of the body, these membrane-filled bags, which are actually ancient bacteria living in our bodies called mitochondria.

The rate of nail growth decreases about half a percent per year. And if you measure that, it's a really good indicator of how old you are biologically.

In an elderly cohort, they had 451 people, just 10 weeks of strength training increased the level of factors that grow new brain cells, new nerves. This marker is called BDNF, or brain-derived neurotrophic factor.

If you switch to a Mediterranean diet, if you're under 80 and you do that, you reduce your mortality, chances of death on any given day, by 31%.

It's very clear in over a dozen studies that a Mediterranean-type diet protects the brain from aging and can even reverse aspects of aging in the elderly with mild cognitive impairments.

There was a second study that I found fascinating ... There was a 10% reduction in dementia risk for people on the Mediterranean diet.

The rate of your nail growth is a really good indicator of how you're aging or not aging.