{"version":"1.0.0","segments":[{"speaker":"Nick Bitz","startTime":3.0,"endTime":6.63,"body":"The literature shows that we can live to 120 comfortably."},{"speaker":"Nick Bitz","startTime":6.9,"endTime":12.3,"body":"It takes a lot of work, but I think given our current technology, what we know from a"},{"speaker":"Nick Bitz","startTime":12.3,"endTime":15.45,"body":"health promoting perspective, that is absolutely achievable."},{"speaker":"Peter Bowes","startTime":17.07,"endTime":19.41,"body":"Nick Bitz is a naturopathy doctor."},{"speaker":"Peter Bowes","startTime":19.41,"endTime":24.99,"body":"He specializes in integrative medicine, working alongside other medical practitioners,"},{"speaker":"Peter Bowes","startTime":24.99,"endTime":30.84,"body":"biohackers and scientists with the common goal of optimizing our quality of life."},{"speaker":"Peter Bowes","startTime":30.87,"endTime":33.3,"body":"They're called the Neurohacker Collective."},{"speaker":"Peter Bowes","startTime":33.93,"endTime":37.76,"body":"Hello again. Welcome to the Live Long and Master Aging podcast."},{"speaker":"Peter Bowes","startTime":37.77,"endTime":43.29,"body":"I'm Peter Bowes. This is where we explore the science and stories behind human longevity."},{"speaker":"Peter Bowes","startTime":43.56,"endTime":48.3,"body":"Now, one thing I've learned while doing this podcast is that there is no one magic"},{"speaker":"Peter Bowes","startTime":48.3,"endTime":51.42,"body":"intervention that is going to lead to a healthier, longer life."},{"speaker":"Peter Bowes","startTime":51.45,"endTime":53.07,"body":"In fact, there are no magic solutions."},{"speaker":"Peter Bowes","startTime":53.07,"endTime":57.93,"body":"I don't believe in that. But there are many interventions that we can embrace to enhance"},{"speaker":"Peter Bowes","startTime":57.93,"endTime":59.22,"body":"our healthspan."},{"speaker":"Peter Bowes","startTime":59.25,"endTime":63.81,"body":"They include better sleep, a finely tuned diet and exercise regime."},{"speaker":"Peter Bowes","startTime":63.81,"endTime":69.87,"body":"They could also include the use of nootropics supplements that could enhance our"},{"speaker":"Peter Bowes","startTime":69.87,"endTime":75.78,"body":"cognitive performance senolytics - compounds that improve our cellular health."},{"speaker":"Peter Bowes","startTime":75.81,"endTime":80.01,"body":"The question is, as ever, where do we start with these things?"},{"speaker":"Peter Bowes","startTime":80.1,"endTime":84.46,"body":"Dr. Nick Bitz welcome to the Live Long and Master Aging podcast."},{"speaker":"Nick Bitz","startTime":84.48,"endTime":86.41,"body":"Hi everybody. It's great to be here, Peter."},{"speaker":"Peter Bowes","startTime":86.43,"endTime":87.84,"body":"Good to talk to you, Nick."},{"speaker":"Peter Bowes","startTime":87.87,"endTime":89.82,"body":"Neurohacker Collective."},{"speaker":"Peter Bowes","startTime":89.82,"endTime":92.76,"body":"I gave a very brief outline as to what you do."},{"speaker":"Peter Bowes","startTime":92.79,"endTime":98.52,"body":"Could you embellish that a little bit and explain what your purpose is working alongside"},{"speaker":"Peter Bowes","startTime":98.52,"endTime":99.98,"body":"these other experts?"},{"speaker":"Nick Bitz","startTime":99.99,"endTime":103.71,"body":"Yeah, in short. Neurohacker Collective is a biohacking company."},{"speaker":"Nick Bitz","startTime":103.71,"endTime":112.29,"body":"We are a group of scientists, doctors, entrepreneurs, health enthusiasts that that enjoy"},{"speaker":"Nick Bitz","startTime":112.29,"endTime":115.53,"body":"building nootropic products and anti-aging products overall."},{"speaker":"Nick Bitz","startTime":115.53,"endTime":121.17,"body":"And so we're really on a mission to just really improve people's lives, to optimize human"},{"speaker":"Nick Bitz","startTime":121.17,"endTime":126.75,"body":"performance on all levels and in very significant and meaningful ways."},{"speaker":"Nick Bitz","startTime":126.75,"endTime":132.36,"body":"And so we know that there's a vast array of dietary supplements in the marketplace, and"},{"speaker":"Nick Bitz","startTime":132.36,"endTime":139.23,"body":"we really want to provide novel solutions that, again, provide significant and meaningful"},{"speaker":"Nick Bitz","startTime":139.23,"endTime":140.46,"body":"upgrades in life."},{"speaker":"Peter Bowes","startTime":140.55,"endTime":144.44,"body":"You mentioned nootropics and I mentioned them in the introduction."},{"speaker":"Peter Bowes","startTime":144.45,"endTime":149.61,"body":"Again, could you explain perhaps how they are distinctly different from many of the"},{"speaker":"Peter Bowes","startTime":149.61,"endTime":153.96,"body":"supplements that we see on store shelves and that have been on the market for a long"},{"speaker":"Peter Bowes","startTime":153.96,"endTime":154.55,"body":"time?"},{"speaker":"Nick Bitz","startTime":154.56,"endTime":157.92,"body":"Yeah. Nootropics are a word that's been thrown around a lot."},{"speaker":"Nick Bitz","startTime":158.37,"endTime":160.68,"body":"It's definitely an older word."},{"speaker":"Nick Bitz","startTime":160.68,"endTime":165.52,"body":"It has Greek roots, which means to turn the mind."},{"speaker":"Nick Bitz","startTime":165.54,"endTime":171.72,"body":"And so in short, these nootropic substances or nootropic products are really anything"},{"speaker":"Nick Bitz","startTime":171.72,"endTime":175.2,"body":"that can improve cognitive performance overall."},{"speaker":"Nick Bitz","startTime":175.2,"endTime":179.91,"body":"And so just in short, nootropics are cognitive enhancers."},{"speaker":"Nick Bitz","startTime":180.36,"endTime":187.23,"body":"They influence higher brain functions, cognition, behavior, memory, learning."},{"speaker":"Nick Bitz","startTime":187.38,"endTime":190.14,"body":"Generally speaking, they have little or no toxicity."},{"speaker":"Nick Bitz","startTime":190.14,"endTime":194.76,"body":"They can be used every day to just kind of give you that added brain boost that you're"},{"speaker":"Nick Bitz","startTime":194.76,"endTime":195.51,"body":"looking for."},{"speaker":"Peter Bowes","startTime":195.54,"endTime":198.26,"body":"We're going to dive a little deeper into that in a moment."},{"speaker":"Peter Bowes","startTime":198.27,"endTime":203.19,"body":"Maybe you could give us a potted history of yourself and what has brought you to this"},{"speaker":"Peter Bowes","startTime":203.19,"endTime":208.41,"body":"point in your career where you went to school, what you studied, and maybe what has"},{"speaker":"Peter Bowes","startTime":208.41,"endTime":213.6,"body":"happened during your life to focus your attention on this area of science?"},{"speaker":"Nick Bitz","startTime":213.6,"endTime":214.81,"body":"Yeah. So let's see."},{"speaker":"Nick Bitz","startTime":214.83,"endTime":219.39,"body":"Presently, I'm the VP of Product Development of Neurohacker, so I oversee the product"},{"speaker":"Nick Bitz","startTime":219.39,"endTime":220.56,"body":"development team."},{"speaker":"Nick Bitz","startTime":221.55,"endTime":223.14,"body":"I am by training."},{"speaker":"Nick Bitz","startTime":223.14,"endTime":224.82,"body":"I'm a naturopathic physician."},{"speaker":"Nick Bitz","startTime":224.82,"endTime":230.1,"body":"You know, I've practiced for several years up in Los Angeles, up in Seattle, as well as"},{"speaker":"Nick Bitz","startTime":230.1,"endTime":231.3,"body":"Vail, Colorado."},{"speaker":"Nick Bitz","startTime":231.42,"endTime":236.13,"body":"At the time, I was focusing on family medicine and viral medicine, environmental"},{"speaker":"Nick Bitz","startTime":236.13,"endTime":242.22,"body":"medicine, and I specialized in Ayurveda, and Ayurveda is really my specialty."},{"speaker":"Nick Bitz","startTime":242.22,"endTime":244.26,"body":"It's my my passion."},{"speaker":"Nick Bitz","startTime":244.26,"endTime":249.72,"body":"And I would say it's really the lens that I, I see patient care."},{"speaker":"Nick Bitz","startTime":249.72,"endTime":252.96,"body":"I see foods I see botanicals through."},{"speaker":"Nick Bitz","startTime":253.11,"endTime":258.51,"body":"And Ayurveda, for anybody that may not be familiar, is considered the first form of"},{"speaker":"Nick Bitz","startTime":258.51,"endTime":259.77,"body":"medicine in the world."},{"speaker":"Nick Bitz","startTime":259.77,"endTime":260.91,"body":"And it comes from India."},{"speaker":"Nick Bitz","startTime":260.91,"endTime":263.19,"body":"It's about 5000 years old."},{"speaker":"Nick Bitz","startTime":264.09,"endTime":268.41,"body":"It's considered the sister of science or the brother science to yoga."},{"speaker":"Nick Bitz","startTime":268.41,"endTime":275.16,"body":"They go hand in hand from a philosophy standpoint, and I've just seen Ayurveda work very"},{"speaker":"Nick Bitz","startTime":275.16,"endTime":281.34,"body":"well for conditions that are very hard to treat in a clinical setting."},{"speaker":"Nick Bitz","startTime":281.34,"endTime":284.22,"body":"And so kind of what's what's old is new."},{"speaker":"Nick Bitz","startTime":284.22,"endTime":290.73,"body":"Again, we're seeing this resurgence, renewed interest in these old therapies, these old"},{"speaker":"Nick Bitz","startTime":290.73,"endTime":293.46,"body":"ways of thinking. And Ayurveda is no different."},{"speaker":"Nick Bitz","startTime":293.94,"endTime":297.93,"body":"It's certainly is making its way into the US."},{"speaker":"Nick Bitz","startTime":297.96,"endTime":299.76,"body":"We're seeing it on the shelves."},{"speaker":"Nick Bitz","startTime":300.21,"endTime":305.01,"body":"Of Whole Foods and Sprouts markets and various health food stores in the form of"},{"speaker":"Nick Bitz","startTime":305.4,"endTime":307.44,"body":"Ashwagandha as an example."},{"speaker":"Nick Bitz","startTime":307.89,"endTime":311.43,"body":"These tried and true botanicals that come from the Ayurvedic tradition."},{"speaker":"Nick Bitz","startTime":311.76,"endTime":317.76,"body":"And so, you know, I've really been in the dietary supplement space for my entire life."},{"speaker":"Nick Bitz","startTime":317.79,"endTime":323.97,"body":"I grew up in Boulder, Colorado, and I worked the aisles of some of the early health food"},{"speaker":"Nick Bitz","startTime":323.97,"endTime":329.97,"body":"stores and was passionate about botanicals and nutritional therapies."},{"speaker":"Nick Bitz","startTime":330.81,"endTime":335.85,"body":"And so I really wanted to focus my life in that area, which is why I went to study"},{"speaker":"Nick Bitz","startTime":335.85,"endTime":337.8,"body":"naturopathic medicine up in Seattle."},{"speaker":"Nick Bitz","startTime":338.28,"endTime":342.9,"body":"The reason that I chose naturopathy medicine over more conventional medical training is"},{"speaker":"Nick Bitz","startTime":342.9,"endTime":349.23,"body":"because they give you that good background in botanical medicine, in nutritional"},{"speaker":"Nick Bitz","startTime":349.23,"endTime":351.3,"body":"therapies and counseling."},{"speaker":"Nick Bitz","startTime":351.72,"endTime":358.11,"body":"It's much more holistic, and I felt that integrative medicine was sorely needing, sorely"},{"speaker":"Nick Bitz","startTime":358.11,"endTime":360.54,"body":"needed at the time when I was when I was studying medicine."},{"speaker":"Nick Bitz","startTime":360.54,"endTime":366.39,"body":"And so naturopathic medicine and Ayurveda really helped to fill that void for me"},{"speaker":"Nick Bitz","startTime":366.39,"endTime":371.73,"body":"personally. And so, you know, in 2009, I moved to Los Angeles."},{"speaker":"Nick Bitz","startTime":372.78,"endTime":376.98,"body":"I moved out of clinical practice and I started formulating for a couple of different"},{"speaker":"Nick Bitz","startTime":376.98,"endTime":379.11,"body":"companies in the supplement space."},{"speaker":"Nick Bitz","startTime":379.83,"endTime":383.28,"body":"And so that was really my foot in the door as a formulator."},{"speaker":"Nick Bitz","startTime":383.28,"endTime":388.05,"body":"And then from then, I've worked for a couple of different companies now, most recently"},{"speaker":"Nick Bitz","startTime":388.05,"endTime":390.5,"body":"with the Neurohacker collective developing products."},{"speaker":"Peter Bowes","startTime":390.51,"endTime":391.77,"body":"You said holistic."},{"speaker":"Peter Bowes","startTime":391.77,"endTime":395.91,"body":"Holistic is another one of those words that's bandied around quite a lot."},{"speaker":"Peter Bowes","startTime":395.91,"endTime":400.89,"body":"And and when you hear it, you almost instinctively think, Oh, that means better, that"},{"speaker":"Peter Bowes","startTime":400.89,"endTime":404.23,"body":"means more wholesome, that means more organic."},{"speaker":"Peter Bowes","startTime":404.25,"endTime":409.98,"body":"Can you give me maybe a better definition of that and why we should be excited about"},{"speaker":"Peter Bowes","startTime":409.98,"endTime":411.72,"body":"things being holistic?"},{"speaker":"Nick Bitz","startTime":411.75,"endTime":413.34,"body":"Yeah, it's a really good point."},{"speaker":"Nick Bitz","startTime":413.55,"endTime":417.36,"body":"I think there probably is a fair amount of confusion around that term."},{"speaker":"Nick Bitz","startTime":417.51,"endTime":419.82,"body":"Obviously, holistic means whole."},{"speaker":"Nick Bitz","startTime":420.03,"endTime":427.8,"body":"And in short, I think of anything that that is holistic as being more broad and its"},{"speaker":"Nick Bitz","startTime":427.8,"endTime":435.48,"body":"viewpoints. And so when you look at a human, you really can't reduce that human down to a"},{"speaker":"Nick Bitz","startTime":435.48,"endTime":440.37,"body":"specific disease or a specific pathway or one specific imbalance."},{"speaker":"Nick Bitz","startTime":440.4,"endTime":444.67,"body":"Everything is interconnected and everything interplays with each other."},{"speaker":"Nick Bitz","startTime":444.69,"endTime":449.43,"body":"And so the only way I think to get the real benefits that you're looking for is to"},{"speaker":"Nick Bitz","startTime":449.43,"endTime":452.07,"body":"address the whole system."},{"speaker":"Nick Bitz","startTime":452.37,"endTime":456.87,"body":"And rather than just pushing one pathway, you need to look at everything that's going on"},{"speaker":"Nick Bitz","startTime":456.87,"endTime":462.63,"body":"inside the body. And so that obviously includes a lot of lifestyle facets, including"},{"speaker":"Nick Bitz","startTime":462.96,"endTime":469.35,"body":"sleep patterns, what you eat on a daily basis, how you relate to people, how you relate"},{"speaker":"Nick Bitz","startTime":469.35,"endTime":472.53,"body":"to your job, your environmental surroundings."},{"speaker":"Nick Bitz","startTime":473.01,"endTime":477.72,"body":"We take all of that into consideration and we look at the person as a whole because"},{"speaker":"Nick Bitz","startTime":477.87,"endTime":480.93,"body":"everything influences that person."},{"speaker":"Nick Bitz","startTime":480.93,"endTime":487.59,"body":"And so when I think of holistic medicine, I think of it less as a disease oriented system"},{"speaker":"Nick Bitz","startTime":487.59,"endTime":493.17,"body":"of health care and more as a health promoting system of health care."},{"speaker":"Nick Bitz","startTime":493.17,"endTime":499.86,"body":"And so as a holistic physician, my goal has always been to promote health."},{"speaker":"Nick Bitz","startTime":500.07,"endTime":506.4,"body":"And so I'm not looking at somebody's knee pain or their headaches or these, you know, one"},{"speaker":"Nick Bitz","startTime":506.4,"endTime":508.08,"body":"off imbalances."},{"speaker":"Nick Bitz","startTime":508.08,"endTime":512.7,"body":"I'm looking at the entire person and saying, how can I bring that person from their"},{"speaker":"Nick Bitz","startTime":512.7,"endTime":519.62,"body":"current state of health into a more elevated, upgraded, increased state of health?"},{"speaker":"Nick Bitz","startTime":519.63,"endTime":526.89,"body":"And I find that when you can increase somebody's state of health overall, these these"},{"speaker":"Nick Bitz","startTime":526.89,"endTime":531.72,"body":"disorders, these imbalances that they've had forever or even for a short amount of time"},{"speaker":"Nick Bitz","startTime":531.72,"endTime":533.47,"body":"will spontaneously disappear."},{"speaker":"Nick Bitz","startTime":533.49,"endTime":538.41,"body":"And so the analogy that I like to use is just turning on the light switch."},{"speaker":"Nick Bitz","startTime":538.41,"endTime":543.69,"body":"You know, if you walk into a room, in the room is pitch black, you don't try to push the"},{"speaker":"Nick Bitz","startTime":543.69,"endTime":544.8,"body":"darkness out, right?"},{"speaker":"Nick Bitz","startTime":544.8,"endTime":546.27,"body":"You just turn on the light."},{"speaker":"Nick Bitz","startTime":546.54,"endTime":548.58,"body":"And so holistic medicine is doing that."},{"speaker":"Nick Bitz","startTime":548.58,"endTime":552.87,"body":"It's creating whole body health from a very broad perspective."},{"speaker":"Peter Bowes","startTime":552.87,"endTime":558.03,"body":"Which I guess comes back to how I started saying that there is no one solution to better"},{"speaker":"Peter Bowes","startTime":558.03,"endTime":560.58,"body":"health today and ultimately longevity."},{"speaker":"Peter Bowes","startTime":560.58,"endTime":567.3,"body":"It isn't just diet, exercise, sleep or the supplementation regime that we choose."},{"speaker":"Peter Bowes","startTime":567.33,"endTime":569.6,"body":"It is a combination of of all of that."},{"speaker":"Nick Bitz","startTime":569.61,"endTime":570.72,"body":"Yeah, absolutely."},{"speaker":"Nick Bitz","startTime":570.72,"endTime":575.08,"body":"You know, and when I think about dietary supplements, they're just a tool."},{"speaker":"Nick Bitz","startTime":575.1,"endTime":578.94,"body":"You know, they're a tool that I recommend people use, but they're not the only tool that"},{"speaker":"Nick Bitz","startTime":578.94,"endTime":580.08,"body":"I recommend using."},{"speaker":"Nick Bitz","startTime":580.32,"endTime":584.04,"body":"You know, you really need to look at all facets to make sure that people are getting the"},{"speaker":"Nick Bitz","startTime":584.04,"endTime":585.66,"body":"full benefit that they're looking for."},{"speaker":"Peter Bowes","startTime":585.87,"endTime":590.12,"body":"So as I often phrase it, where do we start?"},{"speaker":"Peter Bowes","startTime":590.13,"endTime":595.32,"body":"This can be quite overwhelming for someone who has maybe that light bulb moment that they"},{"speaker":"Peter Bowes","startTime":595.32,"endTime":599.61,"body":"need to do something to improve their everyday health and."},{"speaker":"Peter Bowes","startTime":599.78,"endTime":603.8,"body":"Hopefully their healthspan, the number of years that they enjoy optimum health."},{"speaker":"Peter Bowes","startTime":603.8,"endTime":608.09,"body":"But when we're talking about all these different parts to the jigsaw, it can be quite"},{"speaker":"Peter Bowes","startTime":608.09,"endTime":613.01,"body":"overwhelming, can't it, in terms of which intervention or which combination of"},{"speaker":"Peter Bowes","startTime":613.01,"endTime":614.87,"body":"interventions to start with?"},{"speaker":"Nick Bitz","startTime":614.9,"endTime":616.1,"body":"Yeah, you know, absolutely."},{"speaker":"Nick Bitz","startTime":616.1,"endTime":621.98,"body":"I think it is important to work with a health care practitioner that understands the"},{"speaker":"Nick Bitz","startTime":621.98,"endTime":627.26,"body":"intricacies of all these different therapies, all these different recommendations, so"},{"speaker":"Nick Bitz","startTime":627.26,"endTime":632.69,"body":"that you're getting the very best tried and true suggestions that that are pertinent for"},{"speaker":"Nick Bitz","startTime":632.69,"endTime":637.06,"body":"you. I think a lot of people simply rely on Google."},{"speaker":"Nick Bitz","startTime":637.07,"endTime":640.43,"body":"They look up something and then they try something and that's fine."},{"speaker":"Nick Bitz","startTime":640.43,"endTime":645.29,"body":"You know, I think that that's certainly has opened people up to these more holistic"},{"speaker":"Nick Bitz","startTime":645.29,"endTime":651.89,"body":"natural interventions, such as dietary supplements, because there's a trial that really"},{"speaker":"Nick Bitz","startTime":651.89,"endTime":656.42,"body":"feeds into that that interest and they may or may not get benefit, but they are trying"},{"speaker":"Nick Bitz","startTime":656.42,"endTime":661.04,"body":"it. And so I think that opens the door for them, which is significant because five years"},{"speaker":"Nick Bitz","startTime":661.04,"endTime":666.11,"body":"ago people weren't looking at dietary supplements from a very mainstream perspective."},{"speaker":"Nick Bitz","startTime":666.11,"endTime":671.33,"body":"But I think over the last five years, I think that there's been a lot more acceptance to"},{"speaker":"Nick Bitz","startTime":671.33,"endTime":676.67,"body":"these types of therapies, but not all therapies, not all dietary supplements are the"},{"speaker":"Nick Bitz","startTime":676.67,"endTime":682.64,"body":"same. And it's really important to understand what is needed for you as a person."},{"speaker":"Peter Bowes","startTime":682.64,"endTime":688.43,"body":"And do you think in this well, hopefully post-COVID world, COVID hasn't gone away, but"},{"speaker":"Peter Bowes","startTime":688.43,"endTime":694.52,"body":"hopefully the situation is getting better, that people are more aware of their needs with"},{"speaker":"Peter Bowes","startTime":694.52,"endTime":700.01,"body":"respect to what we're talking about, that supplementation and other interventions to"},{"speaker":"Peter Bowes","startTime":700.01,"endTime":702.35,"body":"improve our health is what we need."},{"speaker":"Peter Bowes","startTime":702.35,"endTime":708.77,"body":"And that that sort of base immunity to help us fight new viruses potentially if they come"},{"speaker":"Peter Bowes","startTime":708.77,"endTime":710.72,"body":"along is all important?"},{"speaker":"Nick Bitz","startTime":710.75,"endTime":715.01,"body":"Yeah, I think COVID has been an opportunity for everybody to really assess their immune"},{"speaker":"Nick Bitz","startTime":715.01,"endTime":722.09,"body":"status, and I think that that specific issue has much larger ramifications for health."},{"speaker":"Nick Bitz","startTime":722.27,"endTime":728.75,"body":"And people are understanding that that in order to be fully healthy, fully well, even"},{"speaker":"Nick Bitz","startTime":728.75,"endTime":733.16,"body":"just looking at the immune system as an example, you need to be proactive in that area in"},{"speaker":"Nick Bitz","startTime":733.16,"endTime":740.04,"body":"order to get the benefit. You can't just passively allow the days to go by and and the"},{"speaker":"Nick Bitz","startTime":740.06,"endTime":744.92,"body":"environmental conditions or these internal conditions that arise if you don't have the"},{"speaker":"Nick Bitz","startTime":744.92,"endTime":750.65,"body":"tools or the vitality to rise up and meet the demand, you're going to be in trouble."},{"speaker":"Nick Bitz","startTime":750.65,"endTime":754.73,"body":"And so I think people are understanding that they need to be proactive."},{"speaker":"Nick Bitz","startTime":754.73,"endTime":758.66,"body":"And then there are tools that allow you to be proactive in your own health care."},{"speaker":"Peter Bowes","startTime":758.93,"endTime":763.46,"body":"And we're approaching the winter season and there's a lot of reporting around at the"},{"speaker":"Peter Bowes","startTime":763.46,"endTime":767.18,"body":"moment. It's a little unpredictable, but it could be a very bad flu season."},{"speaker":"Peter Bowes","startTime":767.18,"endTime":770.27,"body":"We haven't had much flu over the last couple of years."},{"speaker":"Peter Bowes","startTime":770.27,"endTime":775.73,"body":"And again, that helps people focus their minds in terms of how they can not deal with it"},{"speaker":"Peter Bowes","startTime":775.73,"endTime":780.68,"body":"when it happens, but hopefully prepare for it and perhaps prevent some of the the worst"},{"speaker":"Peter Bowes","startTime":780.68,"endTime":783.2,"body":"aspects of the flu if it were to hit them."},{"speaker":"Nick Bitz","startTime":783.2,"endTime":787.91,"body":"Yeah, and there's a lot of really actionable things that people can do on a daily basis."},{"speaker":"Nick Bitz","startTime":787.91,"endTime":792.2,"body":"Right. And again, it all starts with some of the basic lifestyles, making sure that"},{"speaker":"Nick Bitz","startTime":792.2,"endTime":796.85,"body":"you're getting enough sleep, making sure that you're eating a nutritionally dense diet,"},{"speaker":"Nick Bitz","startTime":796.85,"endTime":800.9,"body":"of course, adding in vitamin D and looking at your vitamin D status, critically"},{"speaker":"Nick Bitz","startTime":800.9,"endTime":805.55,"body":"important. And then there's more targeted nutritional regimens as well."},{"speaker":"Nick Bitz","startTime":805.55,"endTime":811.88,"body":"When you get into functional medicines or you get into beta glucan, which is an isolated"},{"speaker":"Nick Bitz","startTime":811.88,"endTime":817.1,"body":"component found in functional mushrooms, you can take these things day in and day out"},{"speaker":"Nick Bitz","startTime":817.1,"endTime":822.47,"body":"just to make sure that you're building your immune system and you're not just trying to"},{"speaker":"Nick Bitz","startTime":822.47,"endTime":825.65,"body":"be reactive when the time arises to be reactive."},{"speaker":"Peter Bowes","startTime":863.75,"endTime":866.69,"body":"You're listening to the Live Long and Master Aging podcast."},{"speaker":"Peter Bowes","startTime":866.69,"endTime":869.69,"body":"Our guest is a naturopathic doctor, Dr."},{"speaker":"Peter Bowes","startTime":869.69,"endTime":870.9200000000001,"body":"Nick Bitz."},{"speaker":"Peter Bowes","startTime":870.9200000000001,"endTime":874.1300000000001,"body":"This is Nick, a podcast about human longevity."},{"speaker":"Peter Bowes","startTime":874.1300000000001,"endTime":876.1700000000001,"body":"It is about the aging process."},{"speaker":"Peter Bowes","startTime":876.1700000000001,"endTime":882.8299999999999,"body":"It is about looking ahead to hopefully future decades when we enjoy the best of health."},{"speaker":"Peter Bowes","startTime":882.8599999999999,"endTime":888.8,"body":"I'm curious what your perspective is on aging and perhaps this phrase the hallmarks of"},{"speaker":"Peter Bowes","startTime":888.8,"endTime":891.1400000000001,"body":"aging that are you so frequently?"},{"speaker":"Nick Bitz","startTime":891.1400000000001,"endTime":893.0899999999999,"body":"Yeah, aging is an enormous topic."},{"speaker":"Nick Bitz","startTime":893.0899999999999,"endTime":899.0,"body":"There's a lot of new science in aging every week, but I do think a good starting point"},{"speaker":"Nick Bitz","startTime":899.0,"endTime":902.96,"body":"for any conversation around aging is the hallmarks of aging."},{"speaker":"Nick Bitz","startTime":903.44,"endTime":909.8900000000001,"body":"And this idea of the hallmarks of aging came about in a 2013 groundbreaking review"},{"speaker":"Nick Bitz","startTime":909.8900000000001,"endTime":916.3699999999999,"body":"article that summarized all of the aging science up to that point and successfully, they"},{"speaker":"Nick Bitz","startTime":916.3699999999999,"endTime":922.4000000000001,"body":"were able to categorize the underlying causes of aging into nine different categories."},{"speaker":"Nick Bitz","startTime":922.4000000000001,"endTime":925.19,"body":"And these are called the Nine Hallmarks of Aging."},{"speaker":"Nick Bitz","startTime":925.19,"endTime":930.1099999999999,"body":"And they're really just these functional mechanisms that we know that drive the aging"},{"speaker":"Nick Bitz","startTime":930.1099999999999,"endTime":931.8800000000001,"body":"process overall."},{"speaker":"Nick Bitz","startTime":931.8800000000001,"endTime":939.3800000000001,"body":"And so this idea of these nine hallmarks really has been I think Instrumental in guiding"},{"speaker":"Nick Bitz","startTime":939.3800000000001,"endTime":943.3699999999999,"body":"and pushing forward research in the area of the biology of aging."},{"speaker":"Nick Bitz","startTime":943.46,"endTime":948.3199999999999,"body":"And so these hallmarks are not diseases themselves, but rather they're, again, these"},{"speaker":"Nick Bitz","startTime":948.3199999999999,"endTime":953.1199999999999,"body":"underlying factors that really drive the aging processes overall."},{"speaker":"Nick Bitz","startTime":953.3,"endTime":960.1099999999999,"body":"And so some of them are a little bit technical, but some of them are, I think most of"},{"speaker":"Nick Bitz","startTime":960.1099999999999,"endTime":963.6500000000001,"body":"your listeners probably know about one would be mitochondria."},{"speaker":"Nick Bitz","startTime":963.77,"endTime":969.74,"body":"And we know that as we age, we tend to acquire these mitochondrial dysfunctions."},{"speaker":"Nick Bitz","startTime":970.0699999999999,"endTime":974.0899999999999,"body":"And mitochondria are just these powerhouses that are in the centers of all the cells"},{"speaker":"Nick Bitz","startTime":974.0899999999999,"endTime":980.4200000000001,"body":"throughout the body. And as we age, we tend to these mitochondria powerhouses tend to"},{"speaker":"Nick Bitz","startTime":980.4200000000001,"endTime":986.27,"body":"become less efficient and they produce less ATP cellular energy, which has very broad"},{"speaker":"Nick Bitz","startTime":986.27,"endTime":988.01,"body":"consequences throughout the body."},{"speaker":"Nick Bitz","startTime":988.25,"endTime":991.6700000000001,"body":"Another hallmark would be the shortening of telomeres."},{"speaker":"Nick Bitz","startTime":991.6700000000001,"endTime":997.53,"body":"And telomeres are just these protective caps at the end of DNA that protect the DNA."},{"speaker":"Nick Bitz","startTime":997.55,"endTime":1004.45,"body":"And so when they shorten, you have consequences around DNA and genomic instability."},{"speaker":"Nick Bitz","startTime":1005.3199999999999,"endTime":1010.6700000000001,"body":"And so one that's getting one hallmark, that's getting a lot of press these days and"},{"speaker":"Nick Bitz","startTime":1010.72,"endTime":1017.3499999999999,"body":"getting a lot of attention in the lab is this area of cellular senescence and cellular"},{"speaker":"Nick Bitz","startTime":1017.3499999999999,"endTime":1022.5999999999999,"body":"senescence, I think, is that one of the most fascinating hallmarks overall?"},{"speaker":"Nick Bitz","startTime":1023.2,"endTime":1027.88,"body":"And, you know, we're starting to see a lot of product development in this area because"},{"speaker":"Nick Bitz","startTime":1027.88,"endTime":1031.71,"body":"the potential and the promise in this area is so vast."},{"speaker":"Peter Bowes","startTime":1031.72,"endTime":1036.37,"body":"And what is interesting to me is that what you've just been talking about are aspects of"},{"speaker":"Peter Bowes","startTime":1036.37,"endTime":1038.47,"body":"aging that we can't see."},{"speaker":"Peter Bowes","startTime":1038.5,"endTime":1045.59,"body":"We're talking about cellular science and the health of our cells, mitochondria cells, the"},{"speaker":"Peter Bowes","startTime":1045.62,"endTime":1050.98,"body":"perhaps to use a common term past their sell by date that they've done their job."},{"speaker":"Peter Bowes","startTime":1050.98,"endTime":1052.75,"body":"They are no longer any use."},{"speaker":"Peter Bowes","startTime":1052.75,"endTime":1059.14,"body":"They need to be either thrown out or in some ways repaired before they can be used again."},{"speaker":"Peter Bowes","startTime":1059.14,"endTime":1063.25,"body":"And the processes that you've just been referring to and especially mitochondrial health,"},{"speaker":"Peter Bowes","startTime":1063.34,"endTime":1064.84,"body":"are so crucial to us."},{"speaker":"Peter Bowes","startTime":1064.84,"endTime":1071.4099999999999,"body":"But also, I imagine for a lot of people, easily overlooked because there is no obvious"},{"speaker":"Peter Bowes","startTime":1071.4099999999999,"endTime":1078.09,"body":"outward indication that perhaps our mitochondria are not doing as well as they could."},{"speaker":"Peter Bowes","startTime":1078.1,"endTime":1084.3999999999999,"body":"So I'm wondering how you can share that knowledge and share that education with people in"},{"speaker":"Peter Bowes","startTime":1084.3999999999999,"endTime":1091.03,"body":"a way that it matters to us as much as our diet matters, which we can see in terms of"},{"speaker":"Peter Bowes","startTime":1091.06,"endTime":1097.27,"body":"being muscular or we can see him being overweight or perhaps our exercise regime more"},{"speaker":"Peter Bowes","startTime":1097.27,"endTime":1101.44,"body":"generally, that enables us to to run and to walk fast and to do all those physical things"},{"speaker":"Peter Bowes","startTime":1101.44,"endTime":1106.21,"body":"that we enjoy. Targeting our cellular health isn't quite as easy as it."},{"speaker":"Nick Bitz","startTime":1106.24,"endTime":1107.29,"body":"You know, it's not."},{"speaker":"Nick Bitz","startTime":1107.29,"endTime":1108.94,"body":"But but it is possible."},{"speaker":"Nick Bitz","startTime":1108.94,"endTime":1114.8799999999999,"body":"And I think that's the promise of healthy aging and anti-aging medicine overall."},{"speaker":"Nick Bitz","startTime":1115.36,"endTime":1120.37,"body":"You know, there is something called chronological age, which is really your your calendar"},{"speaker":"Nick Bitz","startTime":1120.37,"endTime":1123.04,"body":"birthday, but there's a lot of other forms of age."},{"speaker":"Nick Bitz","startTime":1123.04,"endTime":1127.48,"body":"Right? Biological age would be one, the perceivable age."},{"speaker":"Nick Bitz","startTime":1127.48,"endTime":1128.62,"body":"How people view you."},{"speaker":"Nick Bitz","startTime":1128.62,"endTime":1131.05,"body":"Do you look young? Do you look vital?"},{"speaker":"Nick Bitz","startTime":1131.11,"endTime":1133.21,"body":"There's the felt age."},{"speaker":"Nick Bitz","startTime":1133.21,"endTime":1134.83,"body":"You know, do you feel your age?"},{"speaker":"Nick Bitz","startTime":1134.83,"endTime":1136.95,"body":"If you're 40, do you feel 40?"},{"speaker":"Nick Bitz","startTime":1136.96,"endTime":1138.85,"body":"Or maybe do you feel 60?"},{"speaker":"Nick Bitz","startTime":1138.8799999999999,"endTime":1140.35,"body":"Maybe you feel a little bit younger."},{"speaker":"Nick Bitz","startTime":1140.35,"endTime":1146.8899999999999,"body":"And so overall, anti-aging medicine is looking at these invisible forces and trying to"},{"speaker":"Nick Bitz","startTime":1146.8899999999999,"endTime":1152.71,"body":"figure out what can we do to make significant and meaningful changes in ways that are"},{"speaker":"Nick Bitz","startTime":1152.71,"endTime":1157.99,"body":"felt, that are that are visible, that actually create change in the body."},{"speaker":"Nick Bitz","startTime":1157.99,"endTime":1163.78,"body":"And so I think the promise of cellular senescence and getting into this area of"},{"speaker":"Nick Bitz","startTime":1163.96,"endTime":1172.54,"body":"senolytics is really fascinating because it's very actionable and it's a tool that people"},{"speaker":"Nick Bitz","startTime":1172.54,"endTime":1177.34,"body":"can use day in and day out and they can feel the results."},{"speaker":"Nick Bitz","startTime":1177.34,"endTime":1180.85,"body":"You know, it's a lot of times you end up taking, as an example, a supplement."},{"speaker":"Nick Bitz","startTime":1180.85,"endTime":1184.6,"body":"You take a probiotic and you wonder, is it working?"},{"speaker":"Nick Bitz","startTime":1184.6,"endTime":1191.9199999999998,"body":"It may not be felt, you may not have less gas, less bloating, better bowel movements, but"},{"speaker":"Nick Bitz","startTime":1191.9199999999998,"endTime":1195.1,"body":"you end up taking it every day because you think that it's working."},{"speaker":"Nick Bitz","startTime":1195.1,"endTime":1200.02,"body":"And so there's a lot of value, I think, in these therapies that can be felt."},{"speaker":"Nick Bitz","startTime":1200.02,"endTime":1204.82,"body":"And I think neurohacker collective is building products in this area because we want"},{"speaker":"Nick Bitz","startTime":1204.82,"endTime":1208.72,"body":"these these, these positive experiences for our customers overall."},{"speaker":"Peter Bowes","startTime":1208.72,"endTime":1214.36,"body":"So I think when you're talking about senolytics and senescent cells, it is important, as"},{"speaker":"Peter Bowes","startTime":1214.36,"endTime":1219.22,"body":"you said, to work with a professional to work with someone when you're talking about"},{"speaker":"Peter Bowes","startTime":1219.22,"endTime":1225.37,"body":"supplementation as to precisely what is best for you in terms of the products and the"},{"speaker":"Peter Bowes","startTime":1225.37,"endTime":1227.32,"body":"dosage required for the individual."},{"speaker":"Peter Bowes","startTime":1227.35,"endTime":1232.06,"body":"Because we are all different, we all respond to interventions in different ways."},{"speaker":"Peter Bowes","startTime":1232.06,"endTime":1236.98,"body":"And I always say I say this repeatedly on the podcast if you are considering a change."},{"speaker":"Peter Bowes","startTime":1237.1599999999999,"endTime":1238.33,"body":"A dietary change."},{"speaker":"Peter Bowes","startTime":1238.33,"endTime":1244.6299999999999,"body":"Consult your doctor or your health professional first, because as a complete as a full"},{"speaker":"Peter Bowes","startTime":1244.6599999999999,"endTime":1249.46,"body":"whole human being, everything is interconnected and you need to be checked out."},{"speaker":"Peter Bowes","startTime":1249.46,"endTime":1255.55,"body":"But I'm curious in terms of what you would suggest in terms of physical changes or"},{"speaker":"Peter Bowes","startTime":1255.55,"endTime":1260.26,"body":"dietary changes, leaving aside supplementation at the moment, just purely physical"},{"speaker":"Peter Bowes","startTime":1260.26,"endTime":1266.1399999999999,"body":"changes to our lifestyle in terms of interventions and what we eat that could benefit us"},{"speaker":"Peter Bowes","startTime":1266.1399999999999,"endTime":1267.7,"body":"at a cellular level."},{"speaker":"Nick Bitz","startTime":1267.71,"endTime":1273.6399999999999,"body":"Yeah, I mean, if we focus on senescence as an example, there are some lifestyle"},{"speaker":"Nick Bitz","startTime":1273.9099999999999,"endTime":1278.5,"body":"suggestions that that some of the bigger minds in this space tend to make."},{"speaker":"Nick Bitz","startTime":1278.6799999999998,"endTime":1281.8,"body":"Obviously, exercise is critically important."},{"speaker":"Nick Bitz","startTime":1281.8,"endTime":1288.79,"body":"We know that people that do exercise have a lower incidence of senescent cell burden over"},{"speaker":"Nick Bitz","startTime":1288.79,"endTime":1290.29,"body":"the course of their lifetime."},{"speaker":"Nick Bitz","startTime":1290.32,"endTime":1295.81,"body":"So critically important to find an exercise regimen that works specifically for you."},{"speaker":"Nick Bitz","startTime":1296.1399999999999,"endTime":1301.54,"body":"Obviously, if you're doing something that's taxing your immune system, that is going to"},{"speaker":"Nick Bitz","startTime":1301.54,"endTime":1305.71,"body":"reduce the body's ability to get rid of these senescent cells over time."},{"speaker":"Nick Bitz","startTime":1305.71,"endTime":1311.9199999999998,"body":"And so, you know, running long marathons, training, overtraining, as it were."},{"speaker":"Nick Bitz","startTime":1311.95,"endTime":1316.6,"body":"Lifting too many weights too frequently, these types of things can actually stress out"},{"speaker":"Nick Bitz","startTime":1316.6,"endTime":1322.96,"body":"the system and create more issues than they do positive benefits overall."},{"speaker":"Nick Bitz","startTime":1323.08,"endTime":1327.25,"body":"So finding the right kind of exercise is critically important."},{"speaker":"Nick Bitz","startTime":1327.28,"endTime":1328.48,"body":"I'm a big fan of yoga."},{"speaker":"Nick Bitz","startTime":1328.51,"endTime":1330.1299999999999,"body":"I'm a big fan of walking."},{"speaker":"Nick Bitz","startTime":1330.46,"endTime":1334.94,"body":"Those two are very low physical load on the joints."},{"speaker":"Nick Bitz","startTime":1334.96,"endTime":1339.3999999999999,"body":"There's something that you can do every single day and you can do them for your entire"},{"speaker":"Nick Bitz","startTime":1339.3999999999999,"endTime":1344.5,"body":"life. You know, when you're 120, you can certainly do some mild stretching."},{"speaker":"Nick Bitz","startTime":1344.5,"endTime":1346.3899999999999,"body":"You can go for a walk around the block."},{"speaker":"Nick Bitz","startTime":1346.96,"endTime":1349.03,"body":"So exercise critically important."},{"speaker":"Nick Bitz","startTime":1349.03,"endTime":1353.56,"body":"I think everybody understands that when we talk about senescence, another area that you"},{"speaker":"Nick Bitz","startTime":1353.56,"endTime":1357.94,"body":"can you can impact through lifestyle regimens would be diet."},{"speaker":"Nick Bitz","startTime":1358.3899999999999,"endTime":1363.7,"body":"And we know that fasting really helps to prime the body to get rid of these senescent"},{"speaker":"Nick Bitz","startTime":1363.7,"endTime":1367.24,"body":"cells. It actually induces what's called a autophagy."},{"speaker":"Nick Bitz","startTime":1367.9299999999998,"endTime":1371.1399999999999,"body":"And autophagy is just the cellular recycling."},{"speaker":"Nick Bitz","startTime":1371.1399999999999,"endTime":1376.87,"body":"So when you have stressed or damaged cells, your body will go in there and renew these"},{"speaker":"Nick Bitz","startTime":1376.87,"endTime":1380.59,"body":"proteins or renew these cells to make them whole again."},{"speaker":"Nick Bitz","startTime":1380.8,"endTime":1388.6299999999999,"body":"And so we know that fasting sets the body up to effectively do that, as well as to lower"},{"speaker":"Nick Bitz","startTime":1388.6299999999999,"endTime":1391.48,"body":"the senescent cell load overall."},{"speaker":"Nick Bitz","startTime":1391.75,"endTime":1394.24,"body":"And then the immune system is critically important."},{"speaker":"Nick Bitz","startTime":1394.24,"endTime":1399.6399999999999,"body":"So when you have cells that are stressed out, that are worn out, that have gone through"},{"speaker":"Nick Bitz","startTime":1399.6399999999999,"endTime":1405.82,"body":"their entire life cycle from birth to death, you need to prune them from the body."},{"speaker":"Nick Bitz","startTime":1406.36,"endTime":1411.3999999999999,"body":"And so in part, one of the ways that we do that is through the immune system."},{"speaker":"Nick Bitz","startTime":1411.3999999999999,"endTime":1416.6799999999998,"body":"And so when you have a robust, strong immune response overall, you're going to be able to"},{"speaker":"Nick Bitz","startTime":1416.6799999999998,"endTime":1421.4099999999999,"body":"go in there and lower your your senescent cell load over time."},{"speaker":"Peter Bowes","startTime":1421.4199999999998,"endTime":1428.4099999999999,"body":"And in terms of embracing Ayurveda, the ancient Indian system of medicine for people who"},{"speaker":"Peter Bowes","startTime":1428.4099999999999,"endTime":1435.94,"body":"are used to modern day American Western world systems of medicine, why would you suggest"},{"speaker":"Peter Bowes","startTime":1435.94,"endTime":1442.01,"body":"that people start perhaps just changing the emphasis of their health care?"},{"speaker":"Nick Bitz","startTime":1442.03,"endTime":1445.6299999999999,"body":"Yeah. When it comes to Ayurveda, I do think it's important to work with somebody who knows"},{"speaker":"Nick Bitz","startTime":1445.6299999999999,"endTime":1451.75,"body":"what they're doing. In part, I think the starting point for any Ayurvedic regimen is"},{"speaker":"Nick Bitz","startTime":1451.75,"endTime":1456.22,"body":"understanding your body type, your your constitution."},{"speaker":"Nick Bitz","startTime":1456.37,"endTime":1459.49,"body":"And so we're all made up of these five different elements."},{"speaker":"Nick Bitz","startTime":1459.49,"endTime":1466.0,"body":"And depending on the interplay of those elements within your body, you then would"},{"speaker":"Nick Bitz","startTime":1466.0,"endTime":1470.95,"body":"understand what you need to do from a botanical diet, lifestyle regimen, choice."},{"speaker":"Nick Bitz","startTime":1471.1299999999999,"endTime":1476.29,"body":"And so you need to understand, are you a vata, pitta, or kapha body type?"},{"speaker":"Nick Bitz","startTime":1476.83,"endTime":1479.26,"body":"Those are the kind of the three primary body types."},{"speaker":"Nick Bitz","startTime":1479.26,"endTime":1480.73,"body":"But then there's mixtures."},{"speaker":"Nick Bitz","startTime":1480.73,"endTime":1486.49,"body":"You have a Vata pitta, you have a pitta vata, you have a vata kapha and on and on."},{"speaker":"Nick Bitz","startTime":1486.49,"endTime":1492.3999999999999,"body":"So it really is important to work with somebody who can listen to your concerns,"},{"speaker":"Nick Bitz","startTime":1493.0,"endTime":1499.09,"body":"understand who you are, what your needs are based upon pulse, diagnosis, tongue"},{"speaker":"Nick Bitz","startTime":1499.09,"endTime":1501.73,"body":"diagnosis, face diagnosis and such."},{"speaker":"Nick Bitz","startTime":1502.4199999999998,"endTime":1509.29,"body":"The thing that I like that Ayurveda does so well is again, that it works from an"},{"speaker":"Nick Bitz","startTime":1509.29,"endTime":1510.76,"body":"energetic standpoint."},{"speaker":"Nick Bitz","startTime":1510.76,"endTime":1515.1699999999998,"body":"And so whenever it looks at a botanical, let's talk about ashwagandha, which I mentioned"},{"speaker":"Nick Bitz","startTime":1515.1699999999998,"endTime":1521.59,"body":"earlier. It looks at the energetics of that plant and it understands that those"},{"speaker":"Nick Bitz","startTime":1521.59,"endTime":1525.69,"body":"energetics are going to influence your body energetics."},{"speaker":"Nick Bitz","startTime":1525.7,"endTime":1529.27,"body":"And so Ayurveda is a medicine of opposites."},{"speaker":"Nick Bitz","startTime":1529.27,"endTime":1535.21,"body":"And so if you have too much heat, you need to do things that are heat reducing in your"},{"speaker":"Nick Bitz","startTime":1535.21,"endTime":1536.74,"body":"diet or botanically."},{"speaker":"Nick Bitz","startTime":1536.79,"endTime":1540.01,"body":"And so ashwagandha tends to be heating."},{"speaker":"Nick Bitz","startTime":1540.03,"endTime":1542.46,"body":"Overall, it tends to be oily."},{"speaker":"Nick Bitz","startTime":1542.9099999999999,"endTime":1544.44,"body":"It tends to be calming."},{"speaker":"Nick Bitz","startTime":1544.44,"endTime":1551.1599999999999,"body":"And so it's perfect for body types that are the opposite of that, that are cold, that are"},{"speaker":"Nick Bitz","startTime":1551.1599999999999,"endTime":1554.99,"body":"dry, and that tend to be frenetic or nervous."},{"speaker":"Nick Bitz","startTime":1555.0,"endTime":1560.82,"body":"And so it perfectly balances out that person If you're taking ashwagandha and those are"},{"speaker":"Nick Bitz","startTime":1560.82,"endTime":1566.6599999999999,"body":"your energetic foundational qualities, you can create balance day in and day out."},{"speaker":"Nick Bitz","startTime":1566.6699999999998,"endTime":1569.73,"body":"Once you understand what's needed for your specific body type."},{"speaker":"Peter Bowes","startTime":1569.73,"endTime":1575.04,"body":"And balance is hugely important, isn't it, in so many aspects of our health?"},{"speaker":"Peter Bowes","startTime":1575.04,"endTime":1578.58,"body":"And in other word that I like to use often is moderation."},{"speaker":"Peter Bowes","startTime":1578.58,"endTime":1583.95,"body":"And that is, I'd be interested in your thoughts on this or not going to extremes in terms"},{"speaker":"Peter Bowes","startTime":1583.95,"endTime":1586.9199999999998,"body":"of potential interventions that we think might help us."},{"speaker":"Peter Bowes","startTime":1586.9199999999998,"endTime":1590.55,"body":"But then sometimes there's a temptation to go over the top with them."},{"speaker":"Nick Bitz","startTime":1590.85,"endTime":1595.11,"body":"Yeah, I mean, you've probably talked about it, and if not, you've probably heard the term"},{"speaker":"Nick Bitz","startTime":1595.11,"endTime":1601.35,"body":"orthorexia. And people, they take these these health promoting regimens, protocols,"},{"speaker":"Nick Bitz","startTime":1601.35,"endTime":1606.4199999999998,"body":"therapies, diet recommendations, they take those to an extreme and it actually creates an"},{"speaker":"Nick Bitz","startTime":1606.4199999999998,"endTime":1612.78,"body":"imbalance. So it is incredibly important to have flexibility in the mind and to have"},{"speaker":"Nick Bitz","startTime":1612.78,"endTime":1615.24,"body":"flexibility in your your diet and your regimen."},{"speaker":"Nick Bitz","startTime":1615.24,"endTime":1620.94,"body":"And so I often recommend an 8020 rule where 80% of the time you're doing things pretty"},{"speaker":"Nick Bitz","startTime":1620.94,"endTime":1626.1599999999999,"body":"strictly, but then it allows for that 20% where you can kind of play around."},{"speaker":"Nick Bitz","startTime":1626.1599999999999,"endTime":1631.77,"body":"You can indulge, you know, you can stay out late with friends, you know, you can you can"},{"speaker":"Nick Bitz","startTime":1631.77,"endTime":1634.77,"body":"veer from that strict course 20% of the time."},{"speaker":"Nick Bitz","startTime":1634.77,"endTime":1640.23,"body":"And so it is critically important, I think, for balance, because you can't be 100% all"},{"speaker":"Nick Bitz","startTime":1640.23,"endTime":1645.54,"body":"the time. It really, I think, limits your freedom around health."},{"speaker":"Peter Bowes","startTime":1645.54,"endTime":1650.07,"body":"So, Nick, I think you mentioned a few moments ago or you referred to potentially getting"},{"speaker":"Peter Bowes","startTime":1650.07,"endTime":1652.53,"body":"to I think it was 120 years old."},{"speaker":"Peter Bowes","startTime":1652.53,"endTime":1658.32,"body":"And again, this is a podcast about aging and the potential to live a very long, healthy"},{"speaker":"Peter Bowes","startTime":1658.32,"endTime":1664.74,"body":"life. I'm curious what your own personal aspirations are in the real world, what you"},{"speaker":"Peter Bowes","startTime":1664.74,"endTime":1670.23,"body":"think is possible, and what you're doing in your own daily lifestyle to achieve a great"},{"speaker":"Peter Bowes","startTime":1670.23,"endTime":1671.03,"body":"long life."},{"speaker":"Nick Bitz","startTime":1671.04,"endTime":1672.51,"body":"You know, it's a great question."},{"speaker":"Nick Bitz","startTime":1672.51,"endTime":1676.11,"body":"I often ask people what are their intentions around?"},{"speaker":"Nick Bitz","startTime":1676.11,"endTime":1677.4099999999999,"body":"How long do you want to live?"},{"speaker":"Nick Bitz","startTime":1677.4299999999998,"endTime":1682.29,"body":"I think a lot of people haven't really framed that question or ask themselves that"},{"speaker":"Nick Bitz","startTime":1682.29,"endTime":1684.81,"body":"question. But but it is a very interesting question."},{"speaker":"Nick Bitz","startTime":1684.81,"endTime":1689.76,"body":"You know, when you get into the Ayurvedic sciences, you get into the yogic sciences."},{"speaker":"Nick Bitz","startTime":1690.3899999999999,"endTime":1694.11,"body":"The literature shows that we can live to 120 comfortably."},{"speaker":"Nick Bitz","startTime":1694.3799999999999,"endTime":1695.8799999999999,"body":"It takes a lot of work."},{"speaker":"Nick Bitz","startTime":1695.8799999999999,"endTime":1700.44,"body":"But I think given our current technology, what we know from a health promoting"},{"speaker":"Nick Bitz","startTime":1700.44,"endTime":1703.05,"body":"perspective, that is absolutely achievable."},{"speaker":"Nick Bitz","startTime":1703.2,"endTime":1708.8999999999999,"body":"Of course, anti-aging science is constantly evolving where we have new discoveries every"},{"speaker":"Nick Bitz","startTime":1708.8999999999999,"endTime":1710.1599999999999,"body":"day, every week."},{"speaker":"Nick Bitz","startTime":1710.31,"endTime":1714.6599999999999,"body":"So I think that within the next couple of years, there's going to be some new strategies"},{"speaker":"Nick Bitz","startTime":1714.6599999999999,"endTime":1716.37,"body":"that can help us along the way."},{"speaker":"Nick Bitz","startTime":1716.37,"endTime":1721.6799999999998,"body":"But I think just given some of the foundational basics that we have at our disposal"},{"speaker":"Nick Bitz","startTime":1721.6799999999998,"endTime":1725.8799999999999,"body":"today, I think hitting 100 should be no problem."},{"speaker":"Nick Bitz","startTime":1725.8799999999999,"endTime":1729.03,"body":"And beyond that, I think is absolutely achievable."},{"speaker":"Nick Bitz","startTime":1729.03,"endTime":1735.72,"body":"And so, you know, in my studies of Ayurveda, I've been able to capture a lot of these"},{"speaker":"Nick Bitz","startTime":1735.72,"endTime":1740.61,"body":"really core concepts that that I utilize for myself and that I have recommended for"},{"speaker":"Nick Bitz","startTime":1740.61,"endTime":1742.08,"body":"patients as well."},{"speaker":"Nick Bitz","startTime":1742.83,"endTime":1747.69,"body":"You know, one of them is this idea of Panchakarma."},{"speaker":"Nick Bitz","startTime":1748.32,"endTime":1753.1799999999998,"body":"And so from an Ayurvedic perspective, they recommend these detox therapies called"},{"speaker":"Nick Bitz","startTime":1753.1799999999998,"endTime":1756.98,"body":"Panchakarma. Pancha means five karma means action."},{"speaker":"Nick Bitz","startTime":1756.99,"endTime":1764.6399999999999,"body":"And so there's five ways to get rid of these kind of the build up of disordered energy in"},{"speaker":"Nick Bitz","startTime":1764.6399999999999,"endTime":1769.95,"body":"the body. And so you basically do a preparatory diet."},{"speaker":"Nick Bitz","startTime":1769.95,"endTime":1775.47,"body":"You go through these Panchakarma treatments, working with a trained practitioner, and"},{"speaker":"Nick Bitz","startTime":1775.47,"endTime":1778.74,"body":"then you implement a lot of Ayurvedic tools after."},{"speaker":"Nick Bitz","startTime":1778.74,"endTime":1780.22,"body":"It's very effective."},{"speaker":"Nick Bitz","startTime":1780.29,"endTime":1784.69,"body":"You know, I lived in southern India for a good chunk of time and I worked in an ayurvedic"},{"speaker":"Nick Bitz","startTime":1785.6699999999998,"endTime":1791.7,"body":"panchakarma hospital where we had patients from all over the world that would come in"},{"speaker":"Nick Bitz","startTime":1791.7,"endTime":1796.83,"body":"from anywhere from a week to about 40 days for these panchakarma treatments."},{"speaker":"Nick Bitz","startTime":1797.94,"endTime":1802.3799999999999,"body":"Incredible in terms of the results that it provides."},{"speaker":"Nick Bitz","startTime":1802.62,"endTime":1810.03,"body":"You know, this this idea of adaptogens is now blowing up, especially in the States and"},{"speaker":"Nick Bitz","startTime":1810.03,"endTime":1814.05,"body":"adaptogens the idea of adaptogens as it is."},{"speaker":"Nick Bitz","startTime":1814.05,"endTime":1818.6399999999999,"body":"They don't really exist in Ayurveda and Ayurveda doesn't talk about adaptogens."},{"speaker":"Nick Bitz","startTime":1818.6399999999999,"endTime":1823.62,"body":"So even though ashwagandha is quote unquote an adaptogen Ayurveda doesn't frame it that"},{"speaker":"Nick Bitz","startTime":1823.62,"endTime":1830.82,"body":"way. But they they look at these rejuvenative therapies and they have a whole branch of"},{"speaker":"Nick Bitz","startTime":1830.82,"endTime":1838.09,"body":"medicine called Rasāyana, which means the path of juice and in short these therapies are"},{"speaker":"Nick Bitz","startTime":1838.09,"endTime":1844.6299999999999,"body":"thought to inject juice or water or moisture or vitality into the body, which promotes"},{"speaker":"Nick Bitz","startTime":1844.6299999999999,"endTime":1852.61,"body":"longevity. And so I use the analogy of we all start out as this ripe grape, and over time"},{"speaker":"Nick Bitz","startTime":1852.61,"endTime":1859.09,"body":"we lose that juiciness, that water, that moisture, and eventually we become the shriveled"},{"speaker":"Nick Bitz","startTime":1860.53,"endTime":1862.06,"body":"raisin in the end."},{"speaker":"Nick Bitz","startTime":1862.06,"endTime":1867.22,"body":"And so how do we shift that course from grape to raisin along the way?"},{"speaker":"Nick Bitz","startTime":1867.22,"endTime":1873.61,"body":"And Ayurveda again has a whole category of therapies that are rejuvenative and are geared"},{"speaker":"Nick Bitz","startTime":1873.61,"endTime":1880.1799999999998,"body":"at injecting that that juice as it is back into the body to give it more longevity to"},{"speaker":"Nick Bitz","startTime":1880.1799999999998,"endTime":1881.59,"body":"allow you to live longer."},{"speaker":"Nick Bitz","startTime":1881.86,"endTime":1889.21,"body":"One simple tool would be something `called Abhyanga and Abhyanga is oil therapies that"},{"speaker":"Nick Bitz","startTime":1889.21,"endTime":1890.52,"body":"you do day in and day out."},{"speaker":"Nick Bitz","startTime":1890.53,"endTime":1892.3999999999999,"body":"It's a self massage."},{"speaker":"Nick Bitz","startTime":1892.4199999999998,"endTime":1899.6799999999998,"body":"And so once you understand your body type, you find a body type appropriate massage oil"},{"speaker":"Nick Bitz","startTime":1899.71,"endTime":1904.3899999999999,"body":"to give yourself a massage every single day before or after you get out of the shower."},{"speaker":"Nick Bitz","startTime":1904.87,"endTime":1909.97,"body":"And that really helps to just nourish all of the tissues, nourish the central nervous"},{"speaker":"Nick Bitz","startTime":1909.97,"endTime":1915.61,"body":"system, the nerves, the brains helps to ground you in your body."},{"speaker":"Nick Bitz","startTime":1916.33,"endTime":1921.61,"body":"And again, to use an analogy, it's it's like adding oil to a piece of leather."},{"speaker":"Nick Bitz","startTime":1921.61,"endTime":1927.04,"body":"You know, if you put a piece of leather without any oil on it out in the sun, eventually"},{"speaker":"Nick Bitz","startTime":1927.04,"endTime":1929.11,"body":"it's just going to dry up and shrivel."},{"speaker":"Nick Bitz","startTime":1929.11,"endTime":1934.48,"body":"But if you put oil on it day in and day out, that piece of leather will stand the test of"},{"speaker":"Nick Bitz","startTime":1934.48,"endTime":1940.78,"body":"time forever. And so Abhyanga is a fascinating area of science in and of itself, but it's"},{"speaker":"Nick Bitz","startTime":1940.78,"endTime":1941.86,"body":"very simple."},{"speaker":"Nick Bitz","startTime":1941.86,"endTime":1948.1599999999999,"body":"So just use a simple, unrefined or refined sesame oil and give yourself a body massage"},{"speaker":"Nick Bitz","startTime":1948.1599999999999,"endTime":1948.82,"body":"every day."},{"speaker":"Peter Bowes","startTime":1949.1799999999998,"endTime":1950.47,"body":"That's really interesting."},{"speaker":"Peter Bowes","startTime":1950.47,"endTime":1956.4099999999999,"body":"And in terms of with that 120 years in mind, do you have any other daily rituals?"},{"speaker":"Peter Bowes","startTime":1956.56,"endTime":1961.54,"body":"Just give me a snapshot of a day in the life of Nick Bitz and what you do first thing in"},{"speaker":"Peter Bowes","startTime":1961.54,"endTime":1963.97,"body":"the morning to nurture your longevity?"},{"speaker":"Nick Bitz","startTime":1963.97,"endTime":1968.02,"body":"Yeah, you know, I, I veer from my meditation practice."},{"speaker":"Nick Bitz","startTime":1968.02,"endTime":1973.0,"body":"I would love to say that I do meditation every single day, but I aspire to do more"},{"speaker":"Nick Bitz","startTime":1973.0,"endTime":1974.29,"body":"meditation again."},{"speaker":"Nick Bitz","startTime":1974.53,"endTime":1980.6799999999998,"body":"I've had meditation in my practice for 20 plus years, easily."},{"speaker":"Nick Bitz","startTime":1980.86,"endTime":1986.29,"body":"I practice vipassana meditation, and the recommendation from that school of philosophy is"},{"speaker":"Nick Bitz","startTime":1986.29,"endTime":1989.59,"body":"that you should meditate an hour in the morning and an hour at night."},{"speaker":"Nick Bitz","startTime":1990.37,"endTime":1995.9199999999998,"body":"And given my schedule these days, I'm trying to get about 20 minutes in per day, which is"},{"speaker":"Nick Bitz","startTime":1995.9199999999998,"endTime":1998.44,"body":"still valuable and I get a lot of benefit."},{"speaker":"Nick Bitz","startTime":1998.44,"endTime":2003.09,"body":"It really helps to just clear my mind and center me during the course of my day."},{"speaker":"Nick Bitz","startTime":2003.09,"endTime":2005.58,"body":"And so meditation is definitely one tool."},{"speaker":"Nick Bitz","startTime":2006.06,"endTime":2015.09,"body":"I'm a huge fan of Sun Salutations, which is a really foundational yogic practice, and so"},{"speaker":"Nick Bitz","startTime":2015.09,"endTime":2021.36,"body":"I do 12 Sun salutations every single day because it works every major muscle in the body,"},{"speaker":"Nick Bitz","startTime":2021.36,"endTime":2024.24,"body":"it works every major joint in the body."},{"speaker":"Nick Bitz","startTime":2024.27,"endTime":2027.54,"body":"And that for me is my favorite form of exercise."},{"speaker":"Nick Bitz","startTime":2028.29,"endTime":2030.87,"body":"And then I also do some breathing exercises."},{"speaker":"Nick Bitz","startTime":2031.3799999999999,"endTime":2033.6599999999999,"body":"I'm a big fan of Dr."},{"speaker":"Nick Bitz","startTime":2033.6599999999999,"endTime":2034.74,"body":"Andrew Weil's..."},{"speaker":"Nick Bitz","startTime":2035.48,"endTime":2038.61,"body":"he calls it the four, seven, eight breathing exercise."},{"speaker":"Peter Bowes","startTime":2038.6399999999999,"endTime":2039.3,"body":"That's great."},{"speaker":"Nick Bitz","startTime":2039.84,"endTime":2046.77,"body":"I also do boxed breathing and I do more vigorous pranayama yogic breathing to just to move"},{"speaker":"Nick Bitz","startTime":2046.77,"endTime":2051.36,"body":"Prana, to move energy through the body, to make sure that I'm not getting too stagnant."},{"speaker":"Nick Bitz","startTime":2051.36,"endTime":2054.15,"body":"I definitely sit in front of a computer, a lot to work."},{"speaker":"Nick Bitz","startTime":2054.7200000000003,"endTime":2059.4,"body":"And so I try to make sure that I'm countering that through energetic work."},{"speaker":"Peter Bowes","startTime":2059.43,"endTime":2067.02,"body":"And in terms of the reasons why any of us would want to live to a great age, it seems"},{"speaker":"Peter Bowes","startTime":2067.02,"endTime":2072.18,"body":"fairly obvious to me, but it isn't necessarily obvious and it isn't an aspiration of"},{"speaker":"Peter Bowes","startTime":2072.18,"endTime":2079.98,"body":"everyone. But from your perspective, what would the joy be in being 100, 110, 120 and"},{"speaker":"Peter Bowes","startTime":2079.98,"endTime":2081.7200000000003,"body":"hopefully in good health?"},{"speaker":"Nick Bitz","startTime":2081.7200000000003,"endTime":2082.83,"body":"Yeah, that's the key."},{"speaker":"Nick Bitz","startTime":2082.83,"endTime":2087.54,"body":"I mean, I certainly don't aspire for longevity just to live to 120."},{"speaker":"Nick Bitz","startTime":2087.54,"endTime":2092.91,"body":"You know, it really is about healthspan How can you create health and live healthy later"},{"speaker":"Nick Bitz","startTime":2092.91,"endTime":2097.82,"body":"in life? And so from my standpoint, it's just it's about giving back."},{"speaker":"Nick Bitz","startTime":2097.83,"endTime":2100.11,"body":"It's about doing my part in the world."},{"speaker":"Nick Bitz","startTime":2100.11,"endTime":2102.18,"body":"It's about participating in my family."},{"speaker":"Nick Bitz","startTime":2102.18,"endTime":2104.7,"body":"It's about seeing my kids have kids."},{"speaker":"Nick Bitz","startTime":2105.57,"endTime":2107.64,"body":"And I think there's a lot of wisdom."},{"speaker":"Nick Bitz","startTime":2107.64,"endTime":2109.71,"body":"The older you get, the wiser you become."},{"speaker":"Nick Bitz","startTime":2109.71,"endTime":2115.47,"body":"And I think the older that you get, the more impactful you can become in your"},{"speaker":"Nick Bitz","startTime":2115.47,"endTime":2119.1,"body":"communities. And unfortunately, when you're in your twenties, it's not usually not a"},{"speaker":"Nick Bitz","startTime":2119.1,"endTime":2124.5299999999997,"body":"priority. But I think once you get later in life, you understand giving back and the"},{"speaker":"Nick Bitz","startTime":2124.5299999999997,"endTime":2126.06,"body":"value of giving back."},{"speaker":"Nick Bitz","startTime":2126.15,"endTime":2130.86,"body":"And so I think that I think that's that's really the big promise."},{"speaker":"Nick Bitz","startTime":2130.86,"endTime":2136.35,"body":"I think that citizens that can live to 100, 110, 120."},{"speaker":"Nick Bitz","startTime":2136.74,"endTime":2141.96,"body":"I think that their output and their outcomes becomes much more incredible later in life."},{"speaker":"Peter Bowes","startTime":2142.08,"endTime":2144.49,"body":"And I think that's a great point to end this."},{"speaker":"Peter Bowes","startTime":2144.5099999999998,"endTime":2146.82,"body":"Nick, fascinating to talk to you."},{"speaker":"Peter Bowes","startTime":2146.85,"endTime":2152.19,"body":"You're based in Los Angeles, we'll put details of how to do a deeper dive into your work,"},{"speaker":"Peter Bowes","startTime":2152.19,"endTime":2154.17,"body":"into the show notes for this episode."},{"speaker":"Peter Bowes","startTime":2154.17,"endTime":2157.59,"body":"But if people do want to get in touch with you and follow you more closely, where should"},{"speaker":"Peter Bowes","startTime":2157.59,"endTime":2158.16,"body":"they go?"},{"speaker":"Nick Bitz","startTime":2158.19,"endTime":2163.74,"body":"Yeah. Neurohacker.com that has all of the products that were creating presently."},{"speaker":"Nick Bitz","startTime":2164.1,"endTime":2167.0099999999998,"body":"You can follow us on all the different social media outlets."},{"speaker":"Nick Bitz","startTime":2167.19,"endTime":2168.63,"body":"That's probably the best way."},{"speaker":"Peter Bowes","startTime":2168.66,"endTime":2171.4,"body":"Excellent. As I say, I'll put the details so it's clickable."},{"speaker":"Peter Bowes","startTime":2171.42,"endTime":2174.2999999999997,"body":"Easy to get to you into the show notes for this episode."},{"speaker":"Peter Bowes","startTime":2174.33,"endTime":2175.72,"body":"Nick, thank you very much indeed."},{"speaker":"Nick Bitz","startTime":2175.74,"endTime":2176.16,"body":"Thank you so much."},{"speaker":"Peter Bowes","startTime":2176.16,"endTime":2179.97,"body":"And you'll find those show notes at the LLAMA podcast website."},{"speaker":"Peter Bowes","startTime":2179.97,"endTime":2183.5099999999998,"body":"That's LLAMApodcast.com."},{"speaker":"Peter Bowes","startTime":2183.54,"endTime":2186.24,"body":"This has been a Healthspan Media production."},{"speaker":"Peter Bowes","startTime":2186.24,"endTime":2187.65,"body":"I'm @PeterBowes."},{"speaker":"Peter Bowes","startTime":2187.68,"endTime":2190.95,"body":"Love to hear your feedback to the conversations that we have."},{"speaker":"Peter Bowes","startTime":2191.1,"endTime":2193.95,"body":"And in the meantime, do take care and thanks for listening."}]}