Dr. Michael Roizen is an award-winning author and the founder of RealAge.com. He talks to Jason about his newest book, This Is Your Do-Over, the Real Age website, inflammation in the body, and much more on today’s episode.

Key Takeaways:

[1:25] Michael talks about his latest book, This Is Your Do-Over.

[3:30] There are 151 things that can change your rate of aging.

[7:00] Real Age will be improving soon where you can enter in more data to the site.

[9:35] Do our bodies start to die at age 30? Is this true?

[13:30] Michael explains how your body repairs injuries.

[18:45] What really is inflammation?

[24:45] What kind of supplements should we really take?

[31:15] We all wish we could just take one magic pill to fix us.

Mentioned In This Episode:

RealAge.com

Tweetables:

Inflammation is like both friendly and unfriendly fire.

There are 151 or 152 things, depending on whether you’re a man or woman, that change your rate of aging.

Don’t you wish there was just one pill you could take?

Transcript

Jason Hartman:

It’s my pleasure to welcome Dr. Michael Roizen to the show. He is the chief wellness officer at the very renowned Cleveland Clinic. He’s author of several books including the new book, This Is Your Do-Over: The Seven Secrets to Losing Weight, Living Longer, and Getting a Second Chance at The Life You Want. Welcome, Michael, how are you?

Dr. Michael Roizen:

I’m great, thank you very much, Jason.

Jason:

Yeah, it’s good to have you on the show. So, This Is Your Do-Over. I mean, what, you’ve got 13 books and many of them best sellers.

Michael:

Yes. I am somewhat proud of the fact that we’ve been able to help a lot of people so, four have been number one New York Times BestSellers and I’m proud of that, if you will, as well, but the key with this book and the reason I wrote this book is because we questioned a large number of the people who have taken a real age test, it’s a free test.

Jason:

Yeah, I took that years ago. That’s interesting.

Michael:

It’s a RealAge.com. 60 million people have taken it, but 18 million have come back repeatedly and keep making their age younger, that is their real age is younger compared to their calender age and when we ask them what they did, what the secrets to them doing it as well as my own patience. They all came up with a similar group of seven things that almost all of them did and so that’s what we included in here and a couple of them were real big surprises to us that people routinely do these, so that’s really why the book I written not only has the science for brain protection and for sexual function improved a great deal. That is how you preserve those as you get older, but in addition we had the traits of the people who had changed their habits and what they had down.

Jason:

Fascinating. And I just wanted the listeners to know that you are the created of the YOU series of books. Is that what you’d call it. The YOu series? YOU On  Diet, YOU Having a Baby, YOU Staying young. Is that the proper way to refer to it?

Michael:

Yes, that’s what we call both the Real Age series and the YOU series. I was fortunate to be involved with.

Jason:

Now, are you the creator of RealAge.com as well?

Michael:

I am the one who founded, yes.

Jason:

Ya, fantastic. You know, I took that test years ago. I mean, gosh, it must have been ten years ago now and I just remembered, it was very fascinating some of the question that it asks. You know, not just the typical thing, you know, what is your weighted and your body composition and what’s your blood pressure, but you know, about your relationships and things like that. Kind of the psychosomatic side of life and medicine. Do you want to speak to that just for a moment? I found that very interesting.

Michael:

Sure, the reason we did that – there were – what we did was investigated all those things that had been shown by at least four studies in humans, so it’s all human data, that had been shown by at least four studies in humans to show your rate of aging, that is your risk of dying or your dying of disability and there were 151 things, I don’t know when you took it, but there are 151 or 2 right now things depending on whether you’re a man or woman that change your rate of aging and so some of those, a lot of those, relate to your purpose in life, your passions in life, your friends, your buddies, and the relationships you have with, if you will, the amount of stress you have and how you manage it.

So, all of those are included and to get at those, we asked the questions that had been validated and shown over the years to this day to get at them and some of them don’t seem straight forward, but they do have major affects at how they age you and that’s why, you know, there’s one other thing that I am really proud of, if you will, and that is that when the real age test is compared at it’s ability to predict your mortality rate, your risk of disability and your cardiovascular event rate that strokes and heart attacks, it’s better than the Framingham AT3, the latest version of Framingham, with rental score or even those combined at being able to predict those things, so we were very careful at what we put in. It is more detailed and stuff so a lot more fun, because it tells you all the things that you do that age you as well as how to get younger. So, really gives you action steps, which we tried to make fun and edgy on how you can get younger.

Jason:

Fascinating stuff. You know, you referenced, what did you say, the Framingham? Or something?

Michael:

Framingham AT3, which is the latest version of the Framingham data, which is a standard test used to predict cardiovascular risk by cardiologists.

Jason:

Oh, okay, but just that only deals with the cardiovascular side, which is obviously, you know, what, the third of all the deaths or half age related.

Michael:

Yes, so cardiovascular is about 60% of all the desk and Framingham has both a form that deals to a large degree with cardiovascular, that’s where it started, but it also does have a prediction for dementia and cancer.

Jason:

You know, Mike, you just got to be – we’re at an amazing time. You know, the real age website is a fantastic resource and then combined now with all the stuff that’s coming in and what’s known in the quantified self-movement, you know, whether it be the FitBit or real soon the Apple Watch and all the bio data that we’re gathering from all this stuff. I’ve been using an app called SleepCycle for about a year and a half, kind of monitoring my sleep patterns, learning a lot about them, actually, and you know, will there be a time soon where you can just feed all of this in to the real age website and now we’re monitoring our activity the number of flights of stairs everyday, the steps we take, it’s an amazing time, isn’t it?

Michael:

Yes, so we actually, to answer your question, yeah we do and even your food will be able to be entered into that, where you can enter it in by hand now and it’s getting automated with stuff like Fitbit, but it will get really automated. We even have an app on ShareCare.com. That’s people who own Real Age now that looks at your stress levels and automatically enters that into it. So, every time you have a phone conversation, your levels, not the person you’re talking unless they agree to it, but your levels of stress and how to make them – how to make yourself more productive, less stressed if you will in a conversation is what this app teaches you.

So, we’re calling it living in the green, but it looks at steps and it looks at food choices and toxins as well. So, we’re going to pretty soon we will have all of that automated into the Real Age test as well as, so that you can learn all those things you can do and make it fun. So, the stress app, if you will, we call it living in the green app, because when your tress shows a red on this, on the color scale on the stress apps, it means you’re not as productive and you’re much more stressed by the call. Green is your productive and your less stressed.

That is it’s called a beneficial that you regard it as being productive and beneficial. So, living in the green is a app that now is a wonderful app that will be integrated pretty soon and you’ll be able to see how do I change my behavior to have more fun, to have more fun of the people I’m interacting with and to be more productive at the same time.

Jason:

Yeah, yeah. I want to ask you about some of these chapters in the Do Over book, if we could. I remember many years ago, studying and hearing that we basically all start to die about age 30 and I don’t know if that belief has held anymore. That was many years ago that I head that, so please comment on it, but then, you know, what is killing us? I want to have the listeners learn about inflammation, what it is, how it can be managed and so forth and oxidation as well and, you know, all these other things, but you know, is there a certain clock? Do we start to die at 30, for example?

Michael:

Well, we start to, our genes, if you do nothing about it, cause a deterioration in every function we can measure by about 5% every 10 years starting at age 30. So, let me give you an example and the good news is none of that is necessarily but it is relatively automatic if you don’t do something about it.

So, a study, a large study that started in 1954 of Harvard Physicians looked at their IQ changes with age, so they were their own controls and they followed them and on average the IQ of Harvard Physicians like every other function, kidney function, heart function, lung function, liver function, the IQ of Harvard Physicians went down 5% every ten years, but 25% of the group had no deterioration in IQ over the more of 40 years of study or more than 50 years of studies.

So, in fact, the point is that whether you have a decrease mental function or not. Yes, they are genetic predispositions, but you can control which of your genes are on or not to a large degree and that controls how much deterioration you have or little in many of the functions. We all have to die of something. And what we end up dying of it now appears as what we call frailty, so if you live to 120 right now and there are changes in that, but if you live to a 120 right now, it is frailty and that’s caused by a decreased energy ability or production of energy by your mitochondria, we think and that is what happens when you present too much sugar, when you present – your mitochondria essentially takes sugar and turn out ATP. ATP is the substance we use for energy, but you need a way of converting food to ATP in each cell and that’s done by mitochondria. Your mitochondria are largely governed by a set of DNA that you have in them that’s brought from your mother.

Jason:

I just want to ask you to make sure you include that whole telomere discussion into this if it’s applicable. A lot of people are taking TA65 and supplements like that, you know.

Michael:

So, we’ll come back to that in a second. So, what you have is frailty is when you have these mitochondria that have so few successes in taking the glucose and producing ATP that you don’t have the energy to do things and so you just give up, if you will. So, that’s what we think that is, that’s caused by, if you present too much sugar at one time, big meals for example, at one time to mitochondria, they develop damage, what’s called free radicals as you convert the glucose to the ATP, you produce free radicals and those are unbalanced electrons, if you will, that cause damage to your mitochondria and when you get enough damage and can’t get new cells, that’s the key point I’m going to bring up in a second.

So, when you have enough damage, that’s when you get frailty. The not getting new cells is when you’ve used all your telomeres, so your stem cells – when you get injured. Let’s just say someone shoots a bullet at you and you get an injury to your – a muscle.

Well, what repairs that is you not only have an immediate repair system, but you try and regenerate that muscle by sending in your prepotential stem cells, they come from your bone marrow and other places and they go in there and they repair it. What deteriorates over time in that repair mechanism is that you lose your stem cells. Your stem cells stop reproducing, because their telomeres get too short, meaning you need telomeres to have your stem cells reproduce. Telomeres are like the ends of shoe laces.

So, they’re the little plastic part at the end of the shoe lace that allows you to use the show lace. Well, just like if you don’t have that plastic part, that aglet on the end of your shoe less, it’s harder to tie your shoes, your stem cells don’t make more of themselves. The chromosomes don’t duplicate and then you can’t replace yourselves when it gets to be damaged to the mitochondria or some other part.

So, it is more than a one step function for getting frailty. You run out of stem cell repair, if you will, juice, and you run out of the, if you will, you have caused too many errors in your mitochondria to be efficient at converting glucose to energy, so it’s a two step process and that’s why you’ll die of something, but you can live really near the top of your curve till well past a hundred with just what we know now.

So, doing the steps here have been shown in multiple studies, not only in our patient, but multiple studies to reduce the incidents and prevalence of chronic disease both whether you get it or whether you keep it by 80-90%.

Jason:

Okay, so it sounds like in that explanation that sugar is a big villain, is that correct? Or sugar spikes, you know, managing blood sugar, I guess. It’s the spiking of the sugar, right?

Michael:

That’s absolutely – boy, are you prescriptive. That’s absolutely correct. By the way, since we’ve gotten a rather scientific discussion, I think we should say the key in these books is making them fun and edgy to read, not scientifically boring. So, many people tell me – they write in and say, you know, I read the book in one night, it was wonderfully easy to read. We spend an awful lot of time getting good analogies and fun in the book so that you’ll both laugh – you’ll hopefully laugh once every couple of pages, a big laugh, and understand the analogies that are much better than I’m doing right now off the cuff.

Jason:

Right, right, no no. I understand and the guest do too. We appreciate the information. So, that’s good. So, the question being on that explanation on all that science, what do we do about all that stuff? Limit sugar and do sugar, if you’re going to do sugar, do it over time, probably, right, rather than binging on it it sounds like?

Michael:

Your either really perceptive or you knew this before hand or both.

Jason:

Well, no, I just really like sugar, especially in the form of chocolate. It’s my weakness.

Michael:

Well, so dark chocolate, the coco bean itself is unique and it’s a good thing in small quantities.

Jason:

But it doesn’t taste as good!

Michael:

And sugar is, that is the spike of blood sugar, that is to keep a normal level is one of the keys, so you’ll avoid five food felons. Three of them are food felonies because they convert to blood sugar rapidly. Now, pretty soon, it’s not in the Apple iWatch to begin with, but pretty soon we will have a blood sugar level that you will be able to monitor minute to minute and you won’t need to avoid simple carbohydrates and added sugars and added syrups and when I say raise your blood sugar, so there’ll be an app in a quantified self you’ll know how much you have, but in general, you want to keep your blood sugar under 110, which means not having more than four grams of added sugar or added syrups or simple carbohydrates together in any one hour period.

Jason:

Oh my God. I mean, can you  – you said four grams, right?

Michael:

Right.

Jason:

Look at any product we’re eating nowadays. It’s just filled with sugar, much more than that. I mean, no wonder we have so many problems, right?

Michael:

If you don’t eat raw food and not raw, but I mean, if you don’t eat food as in nature, if you eat processed food, you’re likely to have a level higher than that. That’s very correct.

Jason:

Yeah, wow. Boy, scary stuff. I mean, four grams compared to, you know, you look at a candy bar, my gosh, you go into a coma practically eating that stuff, but okay, well, explain inflammation to us, if you would. What the heck is inflammation? I don’t think a lot of people totally understand that.

Michael:

So, the easiest way to define inflammation, by the way, as you probably are pointing out, because of the questions, we have a mini med school at the start of the book where it does define cardiovascular disease and epigenetics and how to change the function. Turn on genes and off genes and one of them is inflammation. So, inflammation is when your body sends in your own immune cells to attack anything that it perceives as a threat. The result is, if you will, a war and that war is between what has invaded your body and your own immune cells and that’s what is the inflammation. That’s what results in inflammation.

Jason:

Okay, so what do we do about inflammation, how do we manage that?

Michael:

So, inflammation is actually a good thing when it’s in low level, because what it is means you’re fighting all the things. It’s only when it gets out of control or when it is high levels chronically, so in other words, if you get an infection on your skin, some, let’s just say, something attacks you, you cut yourself and something infects it, you want your immune cells to knock that out, but you don’t want your immune cells to in the process of knocking it out, cause you to lose all your skin.

So, the attacking of your body that is the, if you will, your own immune system attacking you or this inflammation getting out of hand by attacking everything in an area of your body is what you want to avoid and the things that upgrade inflammation, that make it more problematic, are those things that we talked about in food. Such as the five food felons, the three we’ve already talked about plus saturated fat, which causes inflammation, turns on genes that produce inflammation, and trans fat, which blocks your insulin receptor, blocks a number of receptors including your insulin receptor, which then causes you to accumulate belly fat and belly fat, you release things that cause inflammation in your body.

So, inflammation is like both friendly and unfriendly fire, so whether it’s a bacteria that’s get all throughout your body that you’re attacking or whether you’re attacking yourself, that’s what inflammation is, either friendly or unfriendly fire on yourself and the things that you can do to increase it are to decrease infections, to decrease your risk of infections, to decrease food that stimulates and turns on the genes for inflammation and to decrease belly fat, which increases inflammation.

Jason:

What else, you know, it’s been said we either die of inflammation or we oxidation, which basically we rust. I mean, is that …

Michael:

So, the phrase and the reason I don’t like the phrase oxidation as much as it is tossed around is because people says, well, if I just take an antioxidant that does away with it, the answer is no, because what you need is the oxidation occurs in a specific part of your cell called the mitochondria, where it’s most damaging to your cells itself and so you need antioxidants inside the cell. There are only three antioxidants inside the cell that we have, those are glutathione, ESOD, and catalase.

So, you need to take things to build those up and, in fact, sometimes it is thing that cause inflammation that cause you to increase your native production, so we think one of the major benefits of exercise and the specific types of exercise we talk about in the book that does this, that exercise in a small amount that is under two hours a day, so some people say it’s a huge amount, but any exercise, even a minute of exercise or a minute of walking stimulates you to produce things that increase your antioxidants inside your cells.

Those three, glutathione, ESOD, and catalase and those quench the oxidation inside your cell. They literally handcuff the oxidants. It’s like they put a handcuff on them and go into your blood stream and get urinating out when you urinate and that’s how you get rid of the oxidants that cause the damage. So, you’re right, the damage that free radicals cause to your mitochondria and cause to your cell is called oxidization and the way you get rid of it is to have in the cell blockage of that process.

Jason:

Okay, so exercise is just the panacea. I mean, it seems to just do so many great things for us, but in terms of supplementation. Can you clarify a little bit, not just an antioxidant, but you know, it’s so complicated, you know, I got like 40 vitamin bottles here. I don’t take them all, but I keep buying things. What really do we need to do as far as supplementation? I mean, you could just become a pill fanatic it seems like.

Michael:

Yeah, so, we have a section in this book and in fact it’s updated from, because we have written about reinforcement, so supplementation is a reinforcement system for you to, in fact, have food that you’re missing in your diet. So, food is really things that stimulate certain of your genes to function and turn on or certain processes in your body and those are beneficial in certain foods. So, the ones that you want to have are things that you must miss because your diet is imperfect. So, one of which is a multivitamin, half in the morning and half in the evening.

The reason between 85% and 93% of us don’t even get 80% of the required essential nutrients. So, can you get them? Yeah, well, as they said, we’ve had a lot of people take the Real Age test and the first 26 million, we analyzed their diets very closely and 0.1% actually got everything they needed from their diet, so it was less than 1%. It was a 10th of 1%, so it’s possible, but not likely.

So, one of the insurance policies against an imperfect diet is a multivitamin mineral supplement that you take half of in the morning and half in the evening. Why half? 12 hours a part? Because you will urinate out much of the water soluble components, so you want it both morning and evening. A second thing we’re short of is D3, D2 or vitamin D3 or D2. We don’t know, most of the supplements are in vitamin D2 form. We don’t know there’s a difference between D2 and D3 for the body, but something around 80% of all Americas, 95% of African American and Hispanic Americans don’t get enough D2, D3.

You can measure the level, until you do that, we say take a 1,000 international units once a day and usually is if you’re over the age of 50, it’s usually you’re going to have to take at least 2,000 to get your level in the acceptable range. A 3rd of the things we recommend is calcium and magnesium, because we need about 1,200 milligrams of calcium a day. We end up getting about 600 from food.

You don’t want to take more than 600 in a supplement, but you do want to take about 600 in a supplement and you want to take it at a time different than your multivitamin and you want to take it with about 400 milligrams of magnesium, because that we’re short of as well and if you don’t take it with a magnesium, you will get bloated or constipated from the calcium.

A fifth thing is DHA Omega-3s. So, everyone knows about fish oils, fish oils aren’t fish oils, they are three different components. Usually EPA, DHA, and a mix of other oils. What you want is 900 milligrams of DHA. It will back convert to EPA, if you need it, but the DHA, the 900 milligrams is what’s been shown to be beneficial at decreasing mental dysfunction, at decreasing macular degeneration or the most common form of the first phrase of eye dysfunction that we get as we get older and there’s some studies on joints as well. So, 900 milligrams of that and I take it with (#28:36?), which are also beneficial for protecting against macular degeneration.

Fifth is two baby aspirins. It decreases, they decrease and take them with half a glass of warm water before and after, this is the one you want to check with your doc ED. The other things don’t have much risk unless you take too much of them, but this one has risk even if you take the right amount of it, because it increases your tendency to bleed after trauma and after injury. So, if you do extreme sports, you don’t want to do it.

It’s probably benefit greater than risk if you’re a man over 35, woman over 45, and it decreases nine cancers including breast cancer by about 30-40%, colon cancer in both men and women and prostate cancer in men, etc, and decreases recurrent strokes and heart attacks. Another one is omega-7. Now, omega-7 probably no one knows that the omegas are beneficial, so 3, 5, 7, and 9 are odd numbers.

So, 3 is DHA omega-3 we’ve talked about for brain. Omega-9 is Olive oil, good for cardiovascular function , and 7 is found, it decreases insulin resistance, decreases fat buildup from the liver, so it probably decreases the inflammation that is common in the body and does so with a marker – it does decrease highly specific CRP, which is a marker that we commonly use for inflammation.

So, take 420 milligrams of that a day. So, those are the common things and there’s some specifics such as Coq10, if you have hyper tension or diabetes or a number of other problems, you take 200 milligrams of coq10 and a probiotic if you care about the bacteria inside you as most of us should and if you’re potentially pregnant age group in a woman, you want to prenatal multivitamin with DHA as that decrease, the prenatal multivitamin decrease the risk of congenital malformations by 80%, childhood cancers up to age 6 by 65% and autism by 30-40%.

Jason:

The $64,000 question here is, is there a simple way to do this? Where can one buy this package of supplements, you know? Don’t you wish there was just one pill you could take? Maybe one in the morning and one at night.

Michael:

Oh yeah, I would love a poly pill, even for myself, if you put one pill all in it. My knowledge there is none yet.

Jason:

Yeah, boy, it’s complicated, isn’t it? I mean, you really have to go shopping for a lot of stuff and you were addressing, more or less, just one big issue, you know, the inflammation and mental and eye health, you mentioned there, but that doesn’t necessarily address every supplement need we have, either does it?

Michael:

No, that’s absolutely correct. So, as you develop other disease processes, there are other thing you probably should consider.

Jason:

Yeah, wow, wow. Fascinating stuff. Are there any questions that I didn’t ask you, you know, anything you just wanna share with the audience as we wrap up here?

Michael:

You were pretty darn comprehensive, Jason. So, I don’t know of anything that you didn’t touch on in some way.

Jason:

Well, I just downloaded the book and I’m really looking forward to diving into it and the book is called This Is Your Do-Over. Really just fantastic information Dr. Michael Roizen, thank you so much for sharing this with us.

Michael:

Thank you. It’s a privilege.

Announcer:

This show is produced by the Hartman Media Company, all rights reserved. For distribution or publication rights and media interviews, please visit www.hartmanmedia.com or email [email protected]. Nothing on this show should be considered specific personal or professional advice. Please consult an appropriate tax, legal, real estate or business professional for individualized advice. Opinions of guests are their own and the host is acting on behalf of Platinum Properties Investor Network Inc. exclusively.

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