Fundamental Habits Drive Longevity Over High-Tech Solutions - Episode Hero Image

Fundamental Habits Drive Longevity Over High-Tech Solutions

Dhru Purohit Show · · Listen to Original Episode →
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TL;DR

  • Longevity is achieved through fundamental habits like whole foods, quality sleep, movement, and connection, rather than high-tech solutions, enabling a sustained healthy life.
  • Ultra-processed foods, engineered for convenience and shelf-life with added chemicals, pose a danger and condition consumers toward unhealthy choices, necessitating conscious consumer responsibility.
  • Oat bioactives, such as avenanthramides and beta-glucans, demonstrate potent anti-inflammatory properties and stimulate healing by nurturing blood vessels, even promoting scarless healing.
  • Microplastics, now found in blood, brain, and reproductive tissues, are a significant emerging toxin, potentially increasing cardiovascular risk and contributing to cognitive decline.
  • The gut microbiome of centenarians features four standout bacteria--Odoribacter, Oscillibacter, Christensella, and Akkermansia--which collectively boost immunity, improve lipid profiles, and enhance metabolic health.
  • Exercise releases "hope molecules" (myokines) from muscles into the bloodstream, positively influencing brain function, promoting optimism, and underscoring the mind-body connection in well-being.
  • Natural collagen production can be supported through adequate protein intake, sufficient Vitamin C from whole foods, and consumption of collagen-rich sources like bone broth and gelatin.

Deep Dive

Longevity, according to Dr. William Li, is not dependent on high-tech solutions, but rather on fundamental habits such as consuming whole foods, prioritizing quality sleep, engaging in regular movement, and fostering social connections. These ageless habits, supported by extensive research and experience, can be integrated into daily life.

Dr. Li's approach to longevity emphasizes the power of food as medicine, drawing from his travels and scientific discoveries to identify health-promoting foods. He discusses optimal breakfast choices for nourishing, fueling, and healing the body, as well as the four key gut bacteria linked to long and healthy lives. He also highlights foods that support these beneficial bacteria, enhance collagen production, and reduce toxin exposure. His work is informed by his background as an internationally renowned physician, scientist, and author of best-selling books on how the body can heal itself through diet.

The discussion begins by contrasting a classic American breakfast with the morning routines observed in the Blue Zones, regions known for their long-lived populations. Dr. Li notes that while Americans may consume high-sugar coffee drinks, ultra-processed breakfast sandwiches, and sugary orange juice, individuals in the Blue Zones often start their day with a simple cup of coffee, a small portion of Greek yogurt with fruit and nuts, or just a piece of fruit.

Coffee is identified as one of the "holy trinity" beverages, alongside water and tea, with significant health benefits. Despite some initial medical school teachings cautioning against it, Dr. Li explains that the bioactives in coffee, such as chlorogenic acid, offer advantages for metabolism, blood vessels, and reducing inflammation, thereby supporting longevity. He personally favors a strong, black cup of coffee, which does not interfere with intermittent fasting.

Oats are presented as a food rich in bioactives, including avenanthramides and beta-glucans. Research conducted by Dr. Li's team demonstrated that oat bioactives, when applied to wounds, doubled the healing rate, suppressed inflammation, stimulated the growth of healing blood vessels, and even led to scarless healing. This research changed his perspective on oatmeal, moving him from a neutral to a positive view, provided it is consumed in its minimally processed form.

The conversation then delves into the distinction between processed and ultra-processed foods. Processed foods are described as those made from raw ingredients, such as homemade pasta, which are minimally altered for preparation. Ultra-processed foods, however, are manufactured in factories using machines to extrude ingredients into unnatural forms and shapes, often with added chemicals like emulsifiers, preservatives, artificial colors, and flavors. These foods are engineered for convenience, shelf life, and palatability, leading to consumer conditioning and reliance on them.

Dr. Li contrasts the food systems in Japan and the United States, noting Japan's low obesity rate and national emphasis on healthy eating habits from a young age, including school-mandated nutritionists and scratch-made meals. He points to how aggressive lobbying by the food industrial complex in the U.S. can lead to the shutdown of school kitchens, making it difficult for schools to offer healthy food options, and how policies like the farm bill can classify items like pizza as vegetables for school meals, contributing to unhealthy childhood habits.

The concept of the body as a "laptop" with an "operating system" is used to explain health development from birth. Early life exposures shape habits and cellular fingerprints. Dr. Li emphasizes that while it's never too late to revert to a healthier operating system, individuals often feel overwhelmed by conflicting health advice and the perceived complexity of improving their health. He reassures listeners that their bodies are inherently designed to be healthy, possessing the capacity for fat loss, blood sugar regulation, and maintaining joint and brain health, which can be derailed over time but can be restored by returning to basics.

The discussion touches on the societal challenge of information overload from media and advertising, urging consumers to exercise self-reliance and skepticism in evaluating health claims. Dr. Li advocates for taking personal responsibility for one's health choices, likening it to driving a car and choosing to obey speed limits. He suggests that individuals have agency in their health outcomes, rather than being passive victims of external forces.

Regarding longevity, Dr. Li addresses myths such as genetics being the sole determinant of lifespan. While genetics play a role, he highlights the importance of lifestyle factors. He shares the example of his great uncle, who lived to 104 in China, attributing his longevity to a mindset of letting go of anger and resentment, drinking green tea daily, regular physical activity, and strong community connections.

Dr. Li challenges the notion of "super longevity" or "escaping aging," suggesting that focusing solely on extreme lifespan might miss the point of human experience and quality of life. He cautions against the myth of a "magic supplement" or relying solely on "longevity hacks," emphasizing that while these may be supportive, they are not the sole solution. Instead, he advocates for fundamental practices like adequate sleep, caloric restriction, intermittent fasting, and mindful eating.

The research into the gut microbiome of centenarians reveals four standout bacteria: Odoribacter, Oscillibacter, Christensella, and Akkermansia. These bacteria are associated with boosted immune systems, improved blood lipid profiles, enhanced metabolism, increased insulin sensitivity, and cardiovascular health. Akkermansia, in particular, is linked to reduced inflammation, metabolic health, cancer defense, and potentially brain health.

Foods that support these beneficial gut bacteria include pomegranates, dried cranberries, concord grapes, chili peppers, black raspberries, and even Chinese black vinegar. Resistance starches, found in foods like day-old rice and leftover roasted potatoes that have been refrigerated, also promote the growth of these longevity-associated bacteria. Oatmeal is also mentioned as having the ability to support some of these bacteria.

The "hope molecule," a myokine released by muscles during exercise, is introduced as a recent discovery that contributes to feelings of hope and optimism by signaling to the brain. This highlights the interconnectedness of muscle, gut, and brain health and underscores the mental health benefits of physical activity. Dr. Li notes that while step counts are often cited, the 10,000-step mantra is an urban legend originating from a 1960s marketing campaign, with a more realistic target for general health being closer to 5,000 to 7,000 steps.

Environmental toxins and microplastics are identified as significant concerns. Dr. Li likens microplastics to "the new smoking," citing evidence of their presence in blood, cardiovascular plaques, and even brain tissue, where they are associated with inflammation and cognitive decline. He advises avoiding plastic food containers, opting for glass or metal alternatives, and being mindful of microplastic shedding from items like tea bags and synthetic clothing. He also suggests using filters, such as reverse osmosis systems, for drinking water.

On the topic of natural collagen boosting, Dr. Li explains that collagen is a protein made of amino acids, requiring adequate protein intake and vitamin C for healthy production. He notes that dietary collagen, found in bone broth and plain gelatin, can be broken down into fragments that stimulate cells to produce more collagen. He emphasizes choosing pure, additive-free collagen sources and highlights that collagen is crucial not only for skin health and appearance but also for the structure of

Action Items

  • Audit food packaging: Identify and prioritize replacing 3-5 common plastic food containers and wrappers with glass or stainless steel alternatives.
  • Create a "low-tox" kitchen checklist: Document 5-7 common kitchen items (e.g., non-stick pans, plastic utensils) to swap for healthier materials.
  • Implement a daily hydration filter protocol: Ensure all drinking water is filtered through a reverse osmosis system to reduce microplastic exposure.
  • Track personal microplastic exposure: For 1 week, consciously avoid 3-5 high-risk items (e.g., plastic water bottles, tea bags) and observe impact.
  • Evaluate personal coffee and tea consumption: For 2 weeks, track intake and preparation methods, prioritizing elemental, unadulterated forms.

Related Episodes

Key Quotes

"Longevity doesn’t require high-tech solutions. It thrives on fundamentals: whole foods, quality sleep, movement, and connection. Today’s guest draws from a world of experience and science to show how these ageless habits can become part of your everyday rhythm."

This quote from the episode description highlights the core philosophy that longevity is achieved through basic, accessible habits rather than complex technological interventions. Dr. Li emphasizes that fundamental aspects of life like diet, sleep, exercise, and social connection are the true drivers of a long and healthy life.

"The bioactives in coffee which you would find as a common denominator from ethiopia which is where we think coffee originally came from to greek coffee which is actually turkish coffee is pretty loaded with caffeine so you got to be careful about that but it's also loaded with these polyphenols like chlorogenic acid and chlorogenic acid does amazing things to your metabolism to your blood vessels uh to lower inflammation and just tip the odds in your favor towards longevity with a simple cup of coffee in the morning."

Dr. Li explains that coffee, despite potential concerns about caffeine, contains beneficial compounds like chlorogenic acid. He argues that these polyphenols positively impact metabolism, blood vessels, and inflammation, thereby contributing to longevity.

"We collaborated with a group out of the university of arizona um and a standard model to look at wound healing now i i have a background in biotech and wound healing is a big problem in people with diabetes in nursing homes in the intensive care units so one of my passions but also areas of expertise is how can we support healing wound healing faster right so we talk about healing right so okay oats bioactives if you inject them into the wound in the border of a wound and this is a lab experiment we were so surprised it doubled the rate of healing it zipped the wound shut and then when we did the medical research to to food as medicine research we did a deep dive into the tissue that healed and we found oat bioactives completely suppressed inflammation bingo box checked proven okay i saw it myself number one number two it uh generated more healing blood vessels that's my wheelhouse angiogenesis how the body grows blood vessels oats can actually stimulate healing by nurturing those blood vessels that we need for healing and lowering inflammation and then something that was surprising to us is that in the lab when we did this used extracted from oats injected into a wound doubled the healing um we also discovered that the wound that healed was scarless and scarless healing is a holy grail for anybody any surgeon any medical device company any pharmaceutical company we'd never seen this before and we wouldn't have discovered it if we didn't actually take what mother nature had pull it out and put it into a standard medical test system."

Dr. Li details his research on oat bioactives, demonstrating their significant impact on wound healing. He highlights how these compounds not only accelerated healing and reduced inflammation but also promoted scarless healing and stimulated the growth of new blood vessels, showcasing the potent medicinal properties of oats.

"Ultra processed foods are not the foods that you make at home you know like manipulate at home to cook and to turn into a meal those are the ones that are made in a big factory and where machines are extruding ingredients and converting ingredients into forms and shapes like animal crackers for example that wouldn't naturally occur in nature and then add lots of chemicals to them emulsifiers preservatives artificial coloring artificial flavoring added sugar and that's another one okay and and this is all transparently on the ingredient label but hidden in plain sight to the consumer."

Dr. Li clarifies the distinction between processed and ultra-processed foods, emphasizing that the latter are factory-made with added chemicals, emulsifiers, preservatives, artificial colors, flavors, and sugar. He points out that these ingredients, though listed, are often overlooked by consumers.

"Microplastics really are like the new smoking okay um we know smoking's bad for you people denied it for a long time we've also know that microplastics are everywhere and i was um honestly i was kind of blowing it off myself for a number of years people would just say oh what do you think about this plastic cup you're drinking from or the water bottle you know i mean look it wasn't so long ago where if you want to vacation to a sunny environment you know the the somebody would get hand you a water bottled water out of a plastic bottle and you'd probably drink it on a really hot day and you want to stay hydrated right now we know those plastic water bottles are shedding microplastics there's a definition it's less than five millimeters of of size of plastic."

Dr. Li draws a parallel between microplastics and smoking, highlighting the pervasive nature of microplastics and the growing evidence of their potential harm. He explains that these tiny plastic particles, less than five millimeters in size, are shed from plastic items like water bottles and are increasingly found in our bodies.

"The hope molecule is a relatively new discovery that when you exercise your muscle comes from the muscle when your muscles contract it releases hope molecules hope what are hope molecules well they're things that when you exercise your muscle contracts they go into your bloodstream go to your brain and then it makes you feel hopeful and optimistic you ever feel like after you exercise you work out just feel pretty good all right all the time hope molecules contribute to that not the only thing but contribute to that."

Dr. Li introduces the concept of "hope molecules," also known as myokines, which are released by muscles during exercise. He explains that these molecules travel to the brain and contribute to feelings of hope and optimism, underscoring a newly discovered benefit of physical activity.

"Collagen is actually an important way to do because that's how your body does it all right by having this biomaterial that exists under your skin that provides structure so that you look the way that you want to look wrinkles different types of tissue that look sagging like it's usually due to some stretch or disruption of collagen or weakening of collagen and our body continuously produces collagen so protein all right and collagen by the way is amazing it's it's a triple helix it's kind of like taking three threads of protein and you you know the old macrame thing you might have learned when you were a kid you know you weave them together that's what your body does to make collagen that actually sits in lock step with each other and aligned woven like a like an oriental rug into patterns that actually give us structure to our skin tensile strength shape form."

Dr. Li explains that collagen is a crucial biomaterial that provides structure to the skin and other tissues, and its decline contributes to visible signs of aging like wrinkles. He describes collagen's structure as a triple helix, formed by interwoven protein threads, which gives skin its tensile strength and form.

Resources

External Resources

Books

  • "Eat to Beat Disease: The New Science of How Your Body Can Heal Itself" by Dr. William W. Li - Mentioned as a New York Times bestseller authored by Dr. Li.
  • "Eat to Beat Your Diet: Burn Fat, Heal Your Metabolism, and Live Longer" by Dr. William W. Li - Mentioned as a New York Times bestseller authored by Dr. Li.

People

  • Dr. William Li - Guest on the podcast discussing health-promoting foods, longevity, and the science behind them.
  • Dr. Yvonne Burkhart - Toxicologist and advocate for a low-tox lifestyle, mentioned as a researcher in the space of plastics.
  • Dr. Robin Smith - Physician entrepreneur involved with stem cells and founder of ExoSooticals, mentioned in relation to exosome skin cream.
  • Sanjay Gupta - CNN personality, mentioned for his comment on changing toothbrushes to reduce microplastic exposure.
  • Peter Diamandis - Mentioned for his concept of "escape velocity of aging."

Organizations & Institutions

  • Angiogenesis Foundation - Dr. William Li is President and Medical Director of this organization.
  • University of Arizona - Collaborated on research regarding oat bioactives and wound healing.
  • Calico - Company with a mission to conquer death, mentioned in the context of modern longevity research.
  • Eat Real - Non-profit organization mentioned in the context of food industry influence on schools.
  • Cochrane - Mentioned in relation to the 10,000 steps urban legend.
  • EWG - Mentioned in relation to water filtration capabilities for microplastics.

Websites & Online Resources

  • Dr. William Li's YouTube Channel - Mentioned as a platform where Dr. Li will share content related to his book research.
  • ExoSooticals - Company founded by Dr. Robin Smith, mentioned for its exosome-based skin cream.
  • Trace Minerals Create - Brand of trace minerals, mentioned as an example of a brand for adding minerals to water.
  • BUBS Naturals - Mentioned as a sponsor and provider of Collagen Peptides.
  • Pique Life - Mentioned as a sponsor and provider of Sun Goddess Matcha.
  • Bon Charge - Mentioned as a sponsor and provider of red light face masks.
  • Cozy Earth - Mentioned as a sponsor and provider of pajamas and blankets.
  • Dhru Purohit Show - The podcast where the discussion is taking place.
  • Megaphone.fm - Mentioned in relation to ad choices.
  • cozyearth.com/dhru - Website for Cozy Earth.
  • boncharge.com/DHRU - Website for Bon Charge.
  • piquelife.com/DHRU - Website for Pique Life.
  • BUBSNaturals.com - Website for BUBS Naturals.
  • drupurohit.com - Website for Dhru Purohit.

Other Resources

  • Oat bioactives (avenanthramide, beta glucan) - Discussed for their properties in wound healing, inflammation suppression, and scarless healing.
  • Chlorogenic acid - Bioactive compound in coffee, mentioned for its benefits to metabolism, blood vessels, and inflammation reduction.
  • Microplastics - Discussed as an environmental toxin found in blood, food, beverages, and body tissues, potentially linked to cardiovascular disease and cognitive defects.
  • Nanoplastics - Mentioned as smaller particles than microplastics, also found in the body.
  • Hope molecule (myokine) - Chemical released by muscles during exercise, linked to feelings of hope and optimism.
  • Exosomes - Tiny packages from cells containing microRNA, discussed for their potential in cell regeneration and skin health.
  • MicroRNA - Genetic material found in exosomes, recognized for its importance in cell communication and biology.
  • Collagen - Protein essential for skin structure, tensile strength, and overall tissue integrity, discussed for natural boosting methods and dietary sources.
  • Scurvy - Disease caused by Vitamin C deficiency, mentioned as an example of collagen breakdown.
  • Teflon pans - Discussed for potentially leaching microplastics when scratched.
  • Stainless steel cookware - Recommended as a healthier alternative to Teflon pans.
  • Cast iron cookware - Recommended as a durable and healthy alternative for cooking.
  • Resistance starch - Type of starch that feeds beneficial gut bacteria, found in foods like day-old rice and potatoes.
  • Gut microbiome - Discussed for its importance in controlling inflammation, metabolism, and signaling to the brain.
  • Odoribacter - Gut bacteria found in superagers, potentially boosting the immune system.
  • Oscillibacter - Gut bacteria found in superagers, potentially improving blood lipid profiles and metabolism.
  • Christanella - Gut bacteria found in superagers, its specific function not detailed but mentioned as a standout.
  • Akkermansia - Gut bacteria known for benefits in lowering inflammation, improving metabolic health, and potentially fighting cancer and supporting brain health.
  • Longevity - The overarching theme of the discussion, focusing on living long and healthy lives.
  • Food as medicine - The principle that food can be used to heal and promote health.
  • Ultra-processed foods - Foods made in factories with added chemicals, preservatives, and sugars, discussed as detrimental to health.
  • Processed foods - Foods that have undergone preparation, such as homemade pasta, distinguished from ultra-processed foods.
  • Blue Zones - Regions known for high concentrations of centenarians, mentioned in contrast to American breakfast habits.
  • Intermittent fasting - A dietary practice involving periods of not eating, discussed in relation to starting the day.
  • Epigenetics - Changes in gene expression that can be influenced by lifestyle and environment.
  • Hallmarks of aging - Biological processes associated with aging, mentioned in the context of longevity research.
  • Low-tox lifestyle - A lifestyle focused on minimizing exposure to environmental toxins.
  • Fatty acid profile (Omega index) - A measure of omega-3, omega-6, omega-9, and trans fats in the body, discussed for its link to cardiovascular health and skin appearance.
  • Trans fats - Unhealthy fats that can still be present in the food system, discussed for their negative health impacts.
  • Omega-3 fatty acids - Healthy fats beneficial for cardiovascular health and circulation.
  • Green tea - Beverage rich in catechins and polyphenols, discussed for its health benefits.
  • Oolong tea - Type of tea mentioned as beneficial.
  • Jasmine tea - Green tea with jasmine flowers, mentioned for its benefits.
  • Black tea - Discussed for its theoflavins and bioactives beneficial for metabolism.
  • Fermented tea (probiotic tea) - Tea that has undergone fermentation, offering probiotic benefits.
  • Matcha - Powdered green tea, noted for containing the fiber of the tea leaf and benefits for the gut microbiome.
  • Coffee - Beverage discussed for its bioactives, including chlorogenic acid, and benefits for metabolism, cognitive function, and muscle strength.
  • Bone broth - Broth made from boiling bones, rich in collagen and beneficial for joint and skin health.
  • Plain gelatin (Knox gelatin) - Powdered gelatin, a source of collagen, mentioned as a dietary option.
  • Salsa - Mentioned in relation to growing Akkermansia.
  • Dim sum - Chinese cuisine, mentioned in relation to Chinese black vinegar.
  • Chinese black vinegar (Chuan vinegar) - Vinegar that can grow Akkermansia in the body.
  • Pomegranates - Fruit mentioned as a source of Akkermansia.
  • Dried cranberries - Fruit mentioned as a source of Akkermansia.
  • Concord grape - Fruit mentioned as a source of Akkermansia.
  • Chili peppers - Mentioned as a food that can grow Akkermansia.
  • Black raspberries - Fruit mentioned as a source of Akkermansia.
  • Teflon pans - Mentioned as a source of potential microplastic leaching.
  • Glass containers - Recommended for food storage to avoid plastic exposure.
  • Metal water bottles - Recommended alternative to plastic water bottles.
  • Glass cups - Recommended alternative to plastic cups.
  • Mugs - Recommended for coffee to avoid plastic exposure.
  • Toothbrush - Mentioned for replacement to reduce microplastic exposure.
  • Stainless steel wok - Mentioned as a durable cooking tool.
  • Cast iron skillet - Mentioned as a durable cooking tool.
  • Teflon pans - Mentioned as a source of potential microplastic leaching.
  • Ceramic coating pans - Mentioned as a potential source of microplastic leaching if scratched.
  • Mediterranean diet - Diet associated with longevity and health.
  • Whole foods - Foods in their natural or minimally processed state.
  • Minimally processed foods - Foods that have undergone some processing but retain most of their natural characteristics.
  • Processed foods - Foods that have undergone significant alteration from their natural state.
  • Coffee beans - Mentioned as a source of exosomes.
  • Ginger - Mentioned as a source of exosomes.
  • Aloe vera - Mentioned as a source of exosomes.
  • Plant exosomes - Exosomes derived from plants, discussed for their potential health benefits.
  • Human exosomes - Exosomes derived from human tissue, discussed for their potential in skin creams.
  • Liposuction - Mentioned as a source of human fat from which exosomes can be harvested.
  • Omega Quant test - A test that profiles fatty acid levels in the body.
  • Fish oil - Supplement mentioned as a source of omega-3 fatty acids.
  • Mediterranean diet - Diet associated with longevity and health.
  • Green tea - Beverage rich in catechins and polyphenols, discussed for its health benefits.
  • Oolong tea - Type of tea mentioned as beneficial.
  • Jasmine tea - Green tea with jasmine flowers, mentioned for its benefits.
  • Black tea - Discussed for its theoflavins and bioactives beneficial for metabolism.
  • Fermented tea (probiotic tea) - Tea that has undergone fermentation, offering probiotic benefits.
  • Matcha - Powdered green tea, noted for containing the fiber of the tea leaf and benefits for the gut microbiome.
  • Coffee - Beverage discussed for its bioactives, including chlorogenic acid, and benefits for metabolism, cognitive function, and muscle strength.
  • Espresso - A concentrated form of coffee.
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