presentation on this a couple days ago at a conference called the global Federation um conference it was a longevity conference and I'm going to use my presentation to kind of walk you through what I'm thinking and what I've seen and and what the data starts to show now if you haven't been here before thank you for joining me do me a favor if you like this type of content uh hit the like button continue consider subscribing as well as consider checking out some of the other episodes we've talked about PRP we've talked about America's Health Care System we've talked about methylene blue we've talked about camine and how it can be useful for depression we have all different types of discussions and I try to educate and provide a different uh mindset different Viewpoint uh for a Topic in more of an in-depth discussion some of them will be just myself some of them will be bringing in different experts I try to record these weekly and get them out to you every Monday morning right here I'm actually at our Jacksonville office uh in at the osteopathic Center so I needed to record this um in my hotel room so here we are traditionally I'm either at the office in the Miami office or at home so let's get started we've seen uh longevity and anti-aging medicine start to take uh make some Leaps and Bounds over the past couple of years uh there's been a lot of money billions and billions of dollars starting to be put into many of these different um drugs and testing to see if we can figure out how to live a longer healthier life you know the the lifespan is about 70 to 75 and and in most of parts of the world and ideally we're trying to you know stretch that longer and longer I saw a statistic the other day that said there's about 575,000 centenarians um throughout the world meaning they lived to over 100 and that's really without implementing any of these anti-aging protocols and that's even with our a currently poor diet so imagine what we can do if we tweak some of these small things we can make this so much better and live a healthier uh you know happy life into our hundreds or potentially even to our 110 or even 120s I think that is pretty realistic some people may say I don't want to live that long uh but if you are healthy and and and you have something to live for then that is something that we want to be able to potentially provide to you so how do we potentially slow down down aging um now there are are many different places to start um I'm going to talk promly talk about peptides today which are either oral or injectable uh small proteins that we usually get from pharmacies uh compounding pharmacies although you can get them online sometimes sometimes they are considered supplements as well that help that do something in the body that is is is basically forming a reaction that can help to to do different things um depending on what exactly the peptide is made out of and what its function is now in addition to peptides we have something called bioregulators we have different therapies that help to address DNA damage we have something called C preventatives and senolytics we have an important class uh of of uh genes that are really help to control our aging called cins and there's different therapies that you can use for that um there's a a relatively new and emerging uh field uh within anti-aging called cloo therapy and that also uh is you know is becoming more fascinating to to see different things that can help with that and then we have something called V cells a v s LS these are uh very small uh stem cells that you can extract and potentially re-inject into the bloodstream to help with aging then we we have biologics we have exosomes uh which are some consider a type of stem cell I consider it a growth factor um and then we have you know photo module violation um that can help different things so you'll see this PowerPoint kind of pull up and you'll hear me talking in the background kind of walking you through this now um this is one of my favorite slides I'm in the process of building um a beautiful supplement that has as many anti-aging and and all natural extra extracts in it that I can find that I can get in a Pure Source um and you can see here there are several different things that can help with DNA damage repair that can help what we call prevention of what we call the epigenetic drift we have two types of genetics we have our our traditional genetics that we were born with and that controls about 20 20 to 30% of our uh aging uh and but what what we really are impacted by is what we call our epigenetics which is essentially what our our lifestyle is our food that we eat or don't eat exercise different supplements how healthy we are uh all these different things that impact our life there's actually a fascinating study from northern Europe that that evaluated um biological twins over the course of their life to really realiz that epigenetics was a much more of an important factor than genetics themselves so we're looking at about 70 maybe close to 80% of the impact of our lifestyle uh and our epigenetics is having on our aging now the the list that we have here includes peptides includes methylene blue which was my last episode um cat's claw you have an Antoine something called sulphoraphane which is basically broccoli seed extract we have melatonin uh like the one our body builds but usually this is a super therapeutic dose we have one of my favorite supplements curcumin we have nmn or NAD we have berberine which is a natural form of or something similar to metformin we have rest veratrol which most people uh usually associate with red wine or the The Grapes we have lactoferrin we have aanin we have urolithin a we have ecgc which is a green tea extract and then you have a couple different tase activators some bio regulators and then the C what we call the CT six uh modulators which include one of my favorites which is fadan uh which is essentially kind of like a Japanese seaweed that helps uh with you know lumbo kayise is one of them there's different ones that can help with some anti-aging properties so uh let's transition uh peptides so uh peptides are basically small proteins that are about 2 to 50 um Pro amino acids in length they're not quite a full protein but they are small pieces of of of basically mini proteins and they uh there have been over 7,000 peptides identified many of them have been identified uh uh in our body and insulin is a perfect example example of one there are several that have become popular and even become drugs the the popular drug OIC is actually a peptide and has been a peptide for many years it was uh basically slightly modified and then trademarked and then underwent trials and eventually came out and became the drug so there are many different peptides that have fantastic functions um that you'll hear about and that you'll see about I did a separate video I think it was video to that talked about peptides and another really good peptide that we'll talk about today called bpc157 that does a lot of good healing now um these this is going to be more of a overview um to build a personal anti-aging protocol like I have in my practice you have to kind of figure out what's going on in their body what are their toxins um how how fast are they aging or something called a denan pacent scale um uh what do their chromosomes look like what are their telome like how long are their telome and and that's the end of your chromosome and that will give you a gauge of how quickly they are uh aging you know the shorter that chromosome length the the the faster they're quote unquote going to die so if you can potentially slow down that chromosome length then you could ideally add life or healthy life to that person um the majority of the peptid the primary goal is to regulate gene expression and protein synthesis now um there's many different types of peptides and in what they do many of them uh control a fast number of cellular Pathways and functions including affecting the mitochondria what we call cell syence which is basically like the dying of of of kind of cells I like to think of it as a uh car on a highway just kind of d dying and then nothing ever moves that cell it becomes what we call a ccent cell or um kind of a zombie cell and now it's causing all this backup to the rest of the highway or the bloodstream or or the cell or wherever it's in because the body doesn't know how to get rid of it so it's just causing all this backup and issues now you you have the peptides that affect hormones you have F peptides that affect growth factors brain neurotransmitters even antimicrobial immune function which is one of my favorites as well as metabolism we're going to talk about several different peptides right now that will affect many of these different categories now uh these work prominently through intracellular and intercellular or within the cell signaling which then helps to uh lower the side effects now there's a bunch of different uses for peptides I would say one of the most common is for anti-aging which is what we'll focus on today you also have skin care uh immune support performance uh namely Sports Performance or or healing from muscle skle injuries you have the bodybuilding approach hair loss weight loss um sexual dysfunction you can do what we call biohacking which is basically kind of testing things out in you to try to optimize your body function uh so many different people do that um and it's important to understand that that peptides need to be getting from a good source they really should be reconstituted with sterile water um or you know with something that was provided with the peptide and they need to be refrigerated uh it is important to we call Cycle these peptides so a common approach will be 3 months on one month off to prevent desensitization and then ideally you optimize micronutrients to uh uh to optimize the the efficiency of that peptide and you really need to make sure you understand where the peptides are coming from that you have an expert helping you and that you're just not randomly finding them on the Internet and you don't know what you're putting in your body so it's important to find a peptide uh specialist an anti-aging specialist longevity specialist that is going to help you um age gracefully uh help with your hormones and and help you live the longest healthiest life that you can and you think well I won't worry about this until I'm 40 or 50 or 60 and unfortunately that's almost too late because it's very difficult to reverse things at that age you'd rather address it in your 20s and 30s and then just live optimally for the rest of your life um you know and and the cool thing is we will have amazing uh new things coming out over the next 10 15 20 years as we start to get more research back and and continue to modify all that we know now and we're going to be even better so we're just at the Forefront of Aging right now and in any of the anti-aging and Longevity um field addressing the mitochondri is one of my one of the most important and one of my favorite things to do because this is really the cell that runs the show so without this you're going to have significant issues in your body a lot of people who are very sick have poor mitochondrial function which is part of the reason why they're sick their body's not able to get rid of all these different toxins and they start to build up and cause problems whether that's autoimmune disease whether that is uh any number of different infections that may be causing chronic issues slowing out down your metabolism slowing down your immune system or your thyroid function uh or or or completely stopping and maybe causing cancer or not being able to regulate cancer cells in your body now there's a couple different supplements that can help with um with optimizing metaconda function uh many of these are my favorite and I take them daily personally that includes berberine Resveratrol nmn or or NAD circumin and and another one uh is pqq now there are a couple different mitochondrial peptides that I'll mention today one of which is um mod C and another is ss31 and we'll go through those in a little bit so this is a good slide to kind of summarize all the different peptides and how you can approach longevity uh you have uh DNA damage and addressing telm which is more of an atlon or a ghk which is a copper peptide you have ones that help the Pineo gland and thymus which is predominantly immune function that's thymus and Alpha thymus and beta 4 epfl on and then you have some SRE gogs as well as bpc you have latent viral therapy which basically means you're addressing chronic infections like CMV or evv or herpes any of the herpes viruses and there's a correlation with aging with those uh that may be ll37 which is becoming very difficult to get along with bpc as well as thymus and Alpha uh modrop peptides as we mentioned we can add CJC IPA as well as cural and and epap on talir length as I mentioned a little bit ago epap on or pinealon um both have a tendency to address this and a cenotic agent something called foxof 4 drri which is quite an expensive peptide can be helpful for that now um the the majority of the ones we will focus on today are the anti-aging ones namely bpc ghk thus and Alpha 1 beta 4 as well as um m c somorin 5 Amino 1 qm dihexa and cerebral lysin uh there's a couple kidney and heart um focused peptides uh this is more Just for information in general thymus and beta 4 um EP tlon ss31 and bpc all seem to both help the same too the brain aineo gland is bpc andalon or pinealon and then the muscle is more CJC ia uh bpc m c and something called MGF now the top ones I just mentioned uh is is this slide right here and we will go through these in no particular order starting with my favorite VPC which unfortunately become has become very difficult to find in the injectable form as the government makes it a little bit more challenging because they turned it into a class two now this stands for body composition uh Factor 77 which is originally found in the gut uh 1993 it uh is is a fantastic healing peptide it is very safe I spoke about this at length in the second P podcast episode but I'm going to kind of briefly review it here um from an anti aging uh perspective it it it does many many different things as you'll see on this slide right here bpc157 is kind of the Jack of all trades it helps with muscle skeletal which is the most common but also helps with Aesthetics with muscle Health with sexual performance with neuro regeneration of the brain with sports performance with heart as well as with anti-aging it's the only peptide to my knowledge that does all of these things which unfortunate which is UN fortunate wise it's becoming very very difficult to get now how do we use it for anti-aging so we're going to use this to help with the reverse the loss of the angiogenesis or the the poor blood vessel or lack of blood flow um of Aging it is a anti-inflammatory it helps with tissue injury and it also helps to repair um tissues so that's important to understand that you know our shoulders our knees our hips our back these have a tendency to get beat up over the years and if we can't have these doing well in healing we're not going to be feeling very good when we get older so we need to to make sure that these uh different muscles are optimally functioning and this is something that can help with that now uh you know dosing this is predominately the one I predom like to use is subcutaneous you can do it twice a day um the next uh peptide I really want to talk about is called ghk uh this is a copper peptide that's naturally found in the saliva the urine and and in the plasma it naturally declines with age which kind of gives you a correlation it was in initially dis discovered in the 70s became more popular in the 80s when it was added to skin care products and eventually becoming more and more this has a bunch of cool properties I'm not going to go through this one extensively because this one's complicated um but it does have ability to up and down regulate a significant number of human genes it it can help with even repair genes um and it has the ability uh to address DNA damage we've seen some anti-cancer activity which is pretty cool um and and it binds and when you have an acute wound you have inflammation that binds to Copper um and and the GH KCU uh switches the inflammatory process to a regenerative process or healing process which is amazing um it also helps with tissue remodeling now uh it's best used for longevity in my opinion with like resetting the human genome uh helping repair DNA as well as uh repair misfolded proteins and I mentioned that anti-cancer activity now one of my favorite peptides also becoming more difficult to get is what we call ta1 or thus in alpha 1 this is a a a a initially found from the thymus of a calf in the 1970s it is rapidly absorbed uh it helps to boost the immune system by basically enhancing te- cell dendritic cell and antibod response and it modulates what we call the cyto kindes as well as chemokine production it has a ton of uses um it can really help many many different things it is predominantly uh responsible for regul ating and modulating immune function um and it helps to basically optimize your immune system we can use it for chronic fatigue for autoimmune for Lyme disease um we've seen it for HIV and many other different um diseases now the important thing to understand here is that this actually helps to resensitize your immune system from a a antibody dominant T helper 2 system to a a a much more important and and and sensitive natural killer dominant uh t-per one system which basically means you are less dependent uh on antibodies and you can fight things immediately when you see them in your bloodstream and in your body and that helps in my opinion to prevent autoimmune disease uh you have all these antibodies created uh which then start to attack everything and then the body sees everything as an Invader and you want to kill these things that are actually should be killed early on and that's why we need to shift that immune system from a t- helper two to a t- helper one now um as you can see here there's a ton of different actions um it can help in many different ways um we've seen that as the thos and Alpha 1 levels decrease in the body or the typical symptoms of Aging have a tendency to increase this includes loss of motivation physical energy fatigue increase uh pain and the soft tissue and Joints um issues with the immune system and uh slow wound healing so you can imagine uh raising this back up can significantly help we can use thymus and Alpha One to boost the immune system to modulate that that t helper one t 2 system but it also helps to provide a general sense of well-being now thymosin uh Alpha 1 is predominantly an injectable uh most people are going to do it daily or most days um and then take about a month off now thymus and beta 4 is is is kind of thymus in Alpha 1's cousant and not exactly but they work uh a little similar um some people also call this tb500 um this is sometimes combined with bpc to form what we call the Wolverine protocol which is as you can imagine ultimate healing now thymosin is a hormone that's secreted by the thymus um it is the primary function to stimulate the production of what we call te- cells which is basically what modulates the immune system this also helps to um develop indirectly develop antibodies and this is the most predominant form uh this does play a massive role in tissue repair and it's this Gene is actually uh the first one op regulated after injuries that gives you an idea the body senses an injury the first thing it does is it tells the body hey go turn on thymus and beta four pretty important now it has 43 amino acids it's pretty much available in all cells except for red blood cells and it has some amazing modulation of immune system as well as growth factor properties it does all of these things on the screen right here you can see angiogenesis you can see it regulates fibr blast which helped decrease scarring it down regulates something called pdgf and improves the the ratio of CD4 to cd8 which is an immune system thing it can help with Stem Cell Activation and movement of them it's an antimicrobial it can help kill some of those zombie or ccent cells that I was talking about earlier it's also a massive anti-inflammatory uh which is inflammation is usually the culprit uh of of most diseases and aging in general so very uh potent very uh effective peptide you can use this as a cenotic which uh basically means an anti-aging unit it also withand wound healing with cardiac protection especially after a heart attack uh help with liver and kidney function autoimmune it can help with hair restoration it can help with the brain uh and as mentioned commonly combined with thermos and alha one for immune system um I won't go into this slide because it's quite complicated um this is predominantly an injectable again uh often we do this for 3 months on one month off and there's different protocols depending on what you're trying to do with it now epitalon is is actually a peptide that I just personally completed there's another version of it called pinealon that's very very similar um and this is essentially helps to increase a person's ability to um resist emotional stress so kind of keeps you cool calm and collected in stressful situations wouldn't we all like to have that it um also helps to normalize their cholesterol the uric acid levels and prolactin levels and it can potentially uh restore pancreatic hormone function which is where our insulin is made which means that it can help us maintain insulin sensitivity which is what we traditionally have a tendency to lose especially as we gain weight uh this is basically helping to prevent diabetes which is pretty cool now this actually has some amazing properties including suppression of tumor development it can help to restore our normal what we call cortisol curve which is our stress hormone um it can help with dma damage most people consider it one of the only peptides or the only peptide that can help to quote unquote lengthen telr and it can also help to restore what we call the pineal function uh pineal gr function which shows a lot of different hormones in the body now there was a fascinating study that showed uh 79 people about half of them had uh regular just therapy and the other half had regular therapy plus abapon and over the the course of three years they got received one one half of the people got uh about uh six courses of epitalon and we they noticed that that group that have that received the epitalon had significantly lower mortality rate had patients they had decelerated aging of the heart um they had less issues with physical endurance as they got older and they were able to normalize their circadian rhythm in terms of melatonin production um which is helping to sleep as well as carbohydrate and lipid metabolism so that's a pretty significant change just from one uh injectable um about you know 15 to 20 days uh you know every couple months so to speak so that's a pretty significant change a pretty cool study now they do make this in an oral version uh most commonly it is injectable but you do make it an oral and there's different uh things for that we're going to head into the mitochondrial peptides now these are really fascinating um the mitochondria as I mentioned earlier is vital uh these predominately help with weight loss uh longevity as well as energy uh this uh m c is is is is found in the system already and it helps to uh kind of help the bodies um stress response or metabolic stress response um it allows the peptide to promote resistance of metabolic stress and it helps to decrease insulin resistance by um increasing the glute for uptake in muscles which is very very helpful um the you know m c is um it does some crazy stuff I don't want to get too deep in the weeds here U but it has the potential to help with diabetes obesity aging um which are all super important because each of them have a tendency to age US faster now uh this one is fascinating Because by the age of 70 our body has 70% less M SE um so that gives you an idea uh that as we age we are starting to lose mzi which indirectly is responsible for causing us to age um kind of giving you an idea of how important it is um m c increases is is actually naturally increased during exercise um you especially hit uh and improves during physical performance we saw in young mice uh regardless of of of of the diet of the mice we saw an increase um you have you know regardless of age you saw an improvement in in the mouse when on M C which is kind of fascinating it can help to prevent met abolic disorders which is essentially diabetes and the like and it helps to kind of promote a balance between the metabolic uh balance between for for insulin sensitivity uh which is is really what we need to keep us now there's a fascinating genetic link here because there is actually a polymorphism at the 1382 Gene where we see an Al um that we prefer the a Al over the C Al and either you have this or you don't so if you have it consider yourself lucky um but we've seen that people have um higher muscular strength and they the the seal frequency um it seems to be over represented in in Sprint and power athletes so is a fascinating thing that they discovered um the m c regulates aging and metabolism you can see that um as as we had more Moi um the lifespan and uh had a tendency to um extend uh as I said resistance training helps with M SE uh this is an injectable and you can do it actually after uh a workout and it will have different effects than if you just do it in the morning um this is a there's a couple different versions of this one I chose to speak about sorin versus say CJC epam Morin or Torin these are all different versions of growth hormone peptides and growth hormone is very important to aging um human aging is accomp by accompanied by a decline in growth hormone in we call igf1 um ideally if you can optimize your growth hormone levels as you age you will age much more gracefully although isolated or or um un you know unabated uh growth hormone level can cause a lot of issues so you have to kind of know when to Tinker with it and what levels to play with it this can help also by promoting a healthy immune system improved hormone balance enhanced energy which thereby helps to burn fat increasing lean muscle improves quality of sleep and enhances memory and sex drive uh pretty amazing combination of options uh there uh this one is is traditionally done at night uh because that's when it helps to impact the natural uh cycle of growth hormone by itself um it helps to stimulate the pituitary gland during REM sleep U most people are doing this five nights a week U there is an oral troch that but it is taken uh daily as opposed to only 5 days one of the meds that I don't use a whole lot but I might need to start is something called five Amino 1 mq this is actually an oral medicine and it activates CT one gene called the longevity Gene uh it can also help to prevent uh the development of uh fat and for type two diabetes so it's helpful weight loss and it has the ability to potentially reverse obesity and improve athletic performance and overall health um this is one of uh the ways it does it by increasing intracellular NAD and something called Samy um through the NN uh Mt receptor um and this is a complicated slide showing you kind of how it works uh very cool U peptide and there's not too many that are oral so it's nice when you can find one um this foma 1 mq helps to promote repair at the mitochondrial level it increases your basa metabolic rate which is basically how uh much energy you need and and and and how much you energy you burn um you know just being awake and if you're trying to lose weight that's exactly what you want to do that's basically your uh metabolism lower cholesterol it helps to fight inflammation it has the ability to activate stem cells which is pretty cool it also can slow down degeneration of the brain and may have some anti cancer activities um it has uh without kind of going into the we needs here 5 AM 1mq helps to uh boost the activity we call satellite cells which are very important for healing muscle and growth uh as a result these enhance the ability to repair and replace damag muscle fibers which helped combat the uh muscle loss which is commonly associated with aging now uh there was a study that kind of sh showed this regardless of how beat up the the mouse was giving M 5 Amino 1 mq significantly help improve both their muscle and cardiac function and it also increased the lifespan of the of of the Mouse um this is an oral pill as mentioned most people are going to take three capsules daily um and it it can be taken for two to three months at a time uh to help with optimization now there's only a couple left dihexa is going to be one of them uh this was found by a neuroscientist at the Ohio State uh it has the potential to really help with cognitive function and promoting neural protection derived actually from Andro tensin 4 which is a patent potent vasil constrictor it enhances the acquisition consolidation and recall of learning in memory it's seven times more potent than b bdnf for neotropic activity and helps to repair the brain and nerves in a neurological disease so we're thinking Alzheimer's Parkinson's any of these uh so so this is very very amazing because despite all of the amazing meds we have we really don't have a good solution for your Parkinson's for uh your your uh Alzheimer's for all these neurological disorders um this one has the ability to help with cognitive enhancement with protecting the brain with even with stroke recovery neurological disorders as well as the ability to penetrate the brain now uh there are studies that show this helps to aggravate uh a specific type of cell in the brain uh which then helps to reduce the levels of inflammation uh and then increase the the cells that that fight inflammation it also can activate a specific pathway called the Angiotensin 4 uh pi3k akt axis which is potentially being used to Target Alzheimer's disease which would be really cool now uh this has uh procognitive and anti-dementia properties so I you know I think most people should probably be taking this assuming that there are no significant side effects um it does uh this by binding to something called H GF in the brain um it's oral and you really only have to take it once a day now uh cerebral lysen is the last one we're going to talk about this is a not Tropic that actually has multiple uh small peptides that is neuroprotective it penetrates the bloodb brain barrier and actually has the ability to reach neurons directly um it it is is a injectable uh usually given over a 40-day course it helps to improve the efficiency within the brain's aerobic metabolic process and it is it has neur protective properties helping basically the neurons or the brain cells from lacto acidosis as well as prevent the formation of free radical which cause significant harm to the brain this specific one has the potential to help with Parkinson Alzheimer's multiple sclerosis Al which is lugari disease the tbis which are either significant traumatic brain injuries or or sometimes referred to as concussions as well as stroke now cerebral lyson uh this one kind of gets complicated they did a fly study uh that looked into it we we need to do more studies about this one but there's an internasal version of this um that that showed that had multiple different uh benefits uh this was specifically in mice um here's again is a summary of the different peptides we can use for anti-aging including bpc 157 ghk C thymosin alpha 1 thin beta 4 epitalon ss31 m c CM Morin 5 Amino 1 mq dihexa cerebrin and foxo4 drri there's uh more than that obviously uh but these are the main ones that are kind of focused on I'm going to finish up with how to evaluate um aging like how to how do we evaluate where we're at what we call our biological age versus whatever number we are you know whatever year we were born now one of the ways is to check talir length and the goal is ideally to slow it down down or stop or or or potentially reverse aging there are easy ways to check this this is a simple blood test I just done nine a couple months ago and uh we've seen patients that got it evaluated that were able to implement some therapies and then check it again um and we were able to lengthen or quote unquote tell the body hey you you you know you were this age and now your body thinks it's a younger version of itself because of some of the changes you have you implemented um epigenetic testing this is my favorite one actually this is called um om omcm this is actually a test by true diagnostic uh out of Harvard uh it has a epigenetic reversal we've seen uh from uh you know one patient dropped from about 57 years old to about 53 uh based on some implementing some changes so again slow stop reverse aging if possible now one of the things I mentioned earlier that we can do is our body has the ability to to to age at certain rates uh there's uh as quick as slowly as6 years uh and as quickly as 1.4 years so basically that means that you can uh be aging you know uh six 50% slower than than the average person or 40% faster uh and that's that's the whole range so say you know your denan score I think mine was uh 08 that means I'm for every year I get older I only age about 80% of that so you know I get uh three or four months extra you know if I do that every year uh eventually I'll be making great progress the fastest you can do is that 6 now we've been able to implement some of these different protocols to lower that aging uh you slow down that aging and help you live a longer healthier life now um that's all I have for you I hope you found that fascinating uh this is a little bit an off thebeat topic but I I I hope that you uh found it interesting found it informative uh this was all research based this is back um this is not just random thoughts and and if this is something that you're interested in I have plenty more coming I have different things we have different protocols uh at the office um at the osteopathic Center and realistically we can help to get you feeling better um slow down your aging and really help you live a longer healthier life and it's never too late to to to to start implementing some of these you don't have to do all of these you can just pick one you can just start a you know some of the supplements that can help with aging you would you stop eating seed oils stop eating uh you know poor quality meat and and and stop eating gluten especially in America and pesticides and all of our Foods uh all of these things are are aging us very quickly um and causing obesity and and indirectly causing a ton of inflammation in the body um I will you know I will ask if you if you found this fasing do me a favor and send this to your friends to your family to your colleagues uh share it on social media uh if if if if you felt like it was helpful to help spread the word this is a relatively new podcast and I'm trying to help grow um if you liked it uh do me a favor and maybe consider a five-star review so that we can get get this higher up the boards um and we will see you next week with another podcast episode thank you very much take care