{"version":"1.0.0","segments":[{"speaker":"Maddy Dychtwald","startTime":1.88,"endTime":6.62,"body":"Let's face it, this whole longevity world, it's new territory."},{"speaker":"Maddy Dychtwald","startTime":6.65,"endTime":12.2,"body":"We're the pioneers, and we're really trying to pave the way for ourselves and for"},{"speaker":"Maddy Dychtwald","startTime":12.2,"endTime":13.79,"body":"generations that come after us."},{"speaker":"Maddy Dychtwald","startTime":13.79,"endTime":15.5,"body":"So we're kind of the guinea pigs."},{"speaker":"Peter Bowes","startTime":17.45,"endTime":22.58,"body":"Maddy Dychtwald is a writer and co-founder of Age Wave."},{"speaker":"Peter Bowes","startTime":22.61,"endTime":29.75,"body":"Her new book is Ageless Aging A Woman's Guide to Increasing Healthspan, Brainspan and"},{"speaker":"Peter Bowes","startTime":29.75,"endTime":31.46,"body":"Lifespan. Hello again."},{"speaker":"Peter Bowes","startTime":31.46,"endTime":35.15,"body":"Welcome to the Live Long and Master Aging podcast."},{"speaker":"Peter Bowes","startTime":35.15,"endTime":36.32,"body":"My name is Peter Bowes."},{"speaker":"Peter Bowes","startTime":36.32,"endTime":41.48,"body":"This is where we explore the science and stories behind human longevity."},{"speaker":"Peter Bowes","startTime":41.51,"endTime":42.92,"body":"Maddy, it's good to talk to you."},{"speaker":"Maddy Dychtwald","startTime":43.31,"endTime":44.93,"body":"It's great to talk to you too, Peter."},{"speaker":"Maddy Dychtwald","startTime":44.93,"endTime":46.13,"body":"Thanks for having me."},{"speaker":"Peter Bowes","startTime":46.13,"endTime":48.98,"body":"I want to ask you, first of all, Age Wave."},{"speaker":"Peter Bowes","startTime":48.98,"endTime":54.56,"body":"For anyone not familiar with it, just give me a little background as to what you do."},{"speaker":"Maddy Dychtwald","startTime":55.01,"endTime":57.5,"body":"Yeah, that's a great question to start with."},{"speaker":"Maddy Dychtwald","startTime":57.71,"endTime":64.76,"body":"We've been around for close to 40 years, and frankly, we started at our kitchen table as"},{"speaker":"Maddy Dychtwald","startTime":64.76,"endTime":71.15,"body":"the idea being that my husband and I decided that we wanted to really transform the whole"},{"speaker":"Maddy Dychtwald","startTime":71.15,"endTime":72.32,"body":"image of aging."},{"speaker":"Maddy Dychtwald","startTime":72.32,"endTime":78.11,"body":"So keep in mind, at the time, we were in our 30s and we started going out doing keynote"},{"speaker":"Maddy Dychtwald","startTime":78.11,"endTime":86.06,"body":"speeches to big corporations, and from big speeches, we started doing thought leadership"},{"speaker":"Maddy Dychtwald","startTime":86.06,"endTime":92.69,"body":"studies, and it was all about how the aging are coming, that there is this shift going on"},{"speaker":"Maddy Dychtwald","startTime":92.69,"endTime":97.25,"body":"in our country, actually globally, that it's never happened before."},{"speaker":"Maddy Dychtwald","startTime":97.25,"endTime":102.41,"body":"And that is we're seeing longevity rising for the very first time in history."},{"speaker":"Maddy Dychtwald","startTime":102.41,"endTime":106.04,"body":"And at the same time, we saw a demographic shift."},{"speaker":"Maddy Dychtwald","startTime":106.04,"endTime":111.26,"body":"That is, for the first time, we were seeing the growth in the population happening with"},{"speaker":"Maddy Dychtwald","startTime":111.26,"endTime":113.93,"body":"older people, not younger people."},{"speaker":"Maddy Dychtwald","startTime":113.93,"endTime":119.24,"body":"Now, the third thing to keep in mind that was a dramatic shift is that most people"},{"speaker":"Maddy Dychtwald","startTime":119.24,"endTime":123.35,"body":"thought of 50 at the time as being kind of over the hill."},{"speaker":"Maddy Dychtwald","startTime":123.35,"endTime":129.32,"body":"So we wanted to transform that image and let corporate America know so that they could"},{"speaker":"Maddy Dychtwald","startTime":129.32,"endTime":134.54,"body":"take out their megaphone and make changes in their advertising and their product design"},{"speaker":"Maddy Dychtwald","startTime":134.54,"endTime":135.83,"body":"to let them know."},{"speaker":"Maddy Dychtwald","startTime":135.83,"endTime":141.05,"body":"And the world know that not only are the aging coming, but it's a different breed of"},{"speaker":"Maddy Dychtwald","startTime":141.05,"endTime":146.99,"body":"aging - more active, more energetic, more youthful, and most importantly, they have"},{"speaker":"Maddy Dychtwald","startTime":146.99,"endTime":149.93,"body":"discretionary income and want to buy things."},{"speaker":"Peter Bowes","startTime":149.93,"endTime":154.73,"body":"Well, I'm interested, having been working in this sphere for such a long time, I'm just"},{"speaker":"Peter Bowes","startTime":154.73,"endTime":160.79,"body":"curious what changes and what differences in attitudes you've noticed amongst people"},{"speaker":"Peter Bowes","startTime":160.82,"endTime":167.6,"body":"towards aging, the aging process, and perhaps the attitudes that we hear every day about"},{"speaker":"Peter Bowes","startTime":167.6,"endTime":170.63,"body":"aging and the whole idea of getting older."},{"speaker":"Maddy Dychtwald","startTime":170.63,"endTime":176.87,"body":"We recently did a study called The New Age of Aging, and in the study we asked older"},{"speaker":"Maddy Dychtwald","startTime":176.87,"endTime":178.37,"body":"adults, people 50 plus."},{"speaker":"Maddy Dychtwald","startTime":178.37,"endTime":184.25,"body":"We asked them, how is how would you define aging today and how would you have defined it"},{"speaker":"Maddy Dychtwald","startTime":184.25,"endTime":186.5,"body":"for your parents or grandparents?"},{"speaker":"Maddy Dychtwald","startTime":186.5,"endTime":191.3,"body":"And they defined it for their parents or grandparents as age 60."},{"speaker":"Maddy Dychtwald","startTime":191.3,"endTime":194.0,"body":"So that was basically old age."},{"speaker":"Maddy Dychtwald","startTime":194.0,"endTime":200.12,"body":"And then for this generation of older adults today defined it as age 80."},{"speaker":"Maddy Dychtwald","startTime":200.12,"endTime":205.94,"body":"So if you're going to use chronologic aging, which is not my favorite marker of aging,"},{"speaker":"Maddy Dychtwald","startTime":205.94,"endTime":212.24,"body":"but if you are to do that, and that's what most people do, that number has transformed"},{"speaker":"Maddy Dychtwald","startTime":212.24,"endTime":214.43,"body":"pretty dramatically."},{"speaker":"Peter Bowes","startTime":214.46,"endTime":215.87,"body":"That's very significant."},{"speaker":"Peter Bowes","startTime":216.02,"endTime":219.59,"body":"So what is your favorite marker of aging?"},{"speaker":"Peter Bowes","startTime":219.59,"endTime":224.51,"body":"If it isn't chronological aging, how do you, what kind of definition do you use?"},{"speaker":"Maddy Dychtwald","startTime":224.51,"endTime":227.51,"body":"Yeah, there's three different kinds of aging."},{"speaker":"Maddy Dychtwald","startTime":227.51,"endTime":229.61,"body":"And one of them is chronologic aging."},{"speaker":"Maddy Dychtwald","startTime":229.61,"endTime":232.22,"body":"And that's how many birthdays have you had."},{"speaker":"Maddy Dychtwald","startTime":232.28,"endTime":235.28,"body":"And that's that's what most people use."},{"speaker":"Maddy Dychtwald","startTime":235.28,"endTime":236.51,"body":"That's how we measure."},{"speaker":"Maddy Dychtwald","startTime":236.51,"endTime":238.37,"body":"Do you get Social Security?"},{"speaker":"Maddy Dychtwald","startTime":238.37,"endTime":240.5,"body":"Are you old enough to drink alcohol?"},{"speaker":"Maddy Dychtwald","startTime":240.5,"endTime":243.59,"body":"I mean, this is a marker of aging."},{"speaker":"Maddy Dychtwald","startTime":243.59,"endTime":250.79,"body":"The second one, which I think is a very important one, is our biologic or our physiologic"},{"speaker":"Maddy Dychtwald","startTime":250.79,"endTime":253.67,"body":"aging. And there are tests that exist."},{"speaker":"Maddy Dychtwald","startTime":253.67,"endTime":260.09,"body":"I've taken some of them that can measure how old your insides are."},{"speaker":"Maddy Dychtwald","startTime":260.12,"endTime":269.57,"body":"Are you, for instance, physiologically 50 or 60, when in fact your chronological age is"},{"speaker":"Maddy Dychtwald","startTime":269.57,"endTime":270.98,"body":"70 or 80."},{"speaker":"Maddy Dychtwald","startTime":270.98,"endTime":273.35,"body":"And that is certainly possible."},{"speaker":"Maddy Dychtwald","startTime":273.35,"endTime":275.33,"body":"Of course, you can go the other way too."},{"speaker":"Maddy Dychtwald","startTime":275.33,"endTime":281.9,"body":"I know that there are people who are 40 who physiologically may be 60 or 70, and that's"},{"speaker":"Maddy Dychtwald","startTime":281.9,"endTime":283.1,"body":"not good news."},{"speaker":"Maddy Dychtwald","startTime":283.19,"endTime":290.06,"body":"But the third way is one that I find particularly exciting and that is this psychological"},{"speaker":"Maddy Dychtwald","startTime":290.06,"endTime":291.8,"body":"or emotional aging."},{"speaker":"Maddy Dychtwald","startTime":291.8,"endTime":296.69,"body":"So I would sometimes think about that as emotional intelligence."},{"speaker":"Maddy Dychtwald","startTime":296.69,"endTime":299.81,"body":"And what we've discovered in our studies that age wave."},{"speaker":"Maddy Dychtwald","startTime":300.13,"endTime":308.44,"body":"Is that resilience, wisdom, experience those all seem to grow as we get older."},{"speaker":"Maddy Dychtwald","startTime":308.44,"endTime":314.26,"body":"In fact, Covid, we saw that the resilience of older adults was actually pretty mind"},{"speaker":"Maddy Dychtwald","startTime":314.26,"endTime":320.89,"body":"blowing. I mean, while younger adults, from the fact of being alone so much and having"},{"speaker":"Maddy Dychtwald","startTime":320.89,"endTime":327.01,"body":"their lives changed so much during Covid with the isolation, they were devastated."},{"speaker":"Maddy Dychtwald","startTime":327.01,"endTime":333.55,"body":"Where in general, whereas in general, older adults in their 50s, 60s and maybe even"},{"speaker":"Maddy Dychtwald","startTime":333.55,"endTime":338.02,"body":"beyond, they were realizing, you know, I've been through hard times before."},{"speaker":"Maddy Dychtwald","startTime":338.02,"endTime":340.24,"body":"I know I'm going to come out the other end."},{"speaker":"Maddy Dychtwald","startTime":340.27,"endTime":341.68,"body":"Things are going to be great."},{"speaker":"Maddy Dychtwald","startTime":341.68,"endTime":346.06,"body":"There's one other thing to keep in mind from some of our studies and studies that were"},{"speaker":"Maddy Dychtwald","startTime":346.06,"endTime":352.78,"body":"done at Stanford, we saw that there's this u-curve of happiness, and that is that young"},{"speaker":"Maddy Dychtwald","startTime":352.78,"endTime":354.49,"body":"people are pretty happy."},{"speaker":"Maddy Dychtwald","startTime":354.49,"endTime":356.29,"body":"Older people are pretty happy."},{"speaker":"Maddy Dychtwald","startTime":356.29,"endTime":361.15,"body":"It's the people in between, midlife people not so happy."},{"speaker":"Maddy Dychtwald","startTime":361.33,"endTime":367.54,"body":"They're so busy trying to raise a family potentially, and building a career that it's"},{"speaker":"Maddy Dychtwald","startTime":367.54,"endTime":373.24,"body":"very stressful and their cortisol levels are pretty high, whereas you hit around the age"},{"speaker":"Maddy Dychtwald","startTime":373.24,"endTime":380.74,"body":"of 50 and you see happiness levels and contentment levels really go high and you see"},{"speaker":"Maddy Dychtwald","startTime":380.74,"endTime":383.83,"body":"stress and anxiety levels really begin to fall."},{"speaker":"Maddy Dychtwald","startTime":383.83,"endTime":388.06,"body":"And that's kind of counterintuitive, not really what you would expect."},{"speaker":"Peter Bowes","startTime":388.36,"endTime":389.47,"body":"I think that's really interesting."},{"speaker":"Peter Bowes","startTime":389.47,"endTime":395.14,"body":"Do you think society at large generally sees being older?"},{"speaker":"Peter Bowes","startTime":395.14,"endTime":401.32,"body":"And I'm using that very specific word deliberately, an older person in a positive light?"},{"speaker":"Peter Bowes","startTime":401.32,"endTime":407.44,"body":"Or are there still overwhelmingly negative connotations that if you're old, you must in"},{"speaker":"Peter Bowes","startTime":407.44,"endTime":410.59,"body":"some way be past it or or physically decrepit?"},{"speaker":"Maddy Dychtwald","startTime":410.8,"endTime":416.68,"body":"What's so interesting to me today is that we've done a relatively good job of battling"},{"speaker":"Maddy Dychtwald","startTime":416.68,"endTime":420.4,"body":"against sexism, racism, even."},{"speaker":"Maddy Dychtwald","startTime":420.4,"endTime":425.29,"body":"You know, fat shaming has become something that we don't really want to do as a society."},{"speaker":"Maddy Dychtwald","startTime":425.29,"endTime":429.64,"body":"But when it comes to ageism, it's so pervasive."},{"speaker":"Maddy Dychtwald","startTime":429.64,"endTime":434.74,"body":"And so everywhere you look in our society that somehow it seems acceptable."},{"speaker":"Maddy Dychtwald","startTime":434.74,"endTime":438.61,"body":"And by the way, women have that double whammy."},{"speaker":"Maddy Dychtwald","startTime":438.61,"endTime":440.74,"body":"Not well, maybe it's a triple whammy."},{"speaker":"Maddy Dychtwald","startTime":440.74,"endTime":445.69,"body":"They have ageism as they're getting older, they have sexism."},{"speaker":"Maddy Dychtwald","startTime":445.69,"endTime":449.68,"body":"They also have something that's been identified as lookism."},{"speaker":"Maddy Dychtwald","startTime":449.68,"endTime":455.08,"body":"The fact is, when men get older, a lot of times they're considered distinguished looking"},{"speaker":"Maddy Dychtwald","startTime":455.08,"endTime":459.1,"body":"and their wisdom seems to rise and their leadership capabilities."},{"speaker":"Maddy Dychtwald","startTime":459.1,"endTime":461.02,"body":"Women, well, they just get old."},{"speaker":"Maddy Dychtwald","startTime":461.02,"endTime":466.63,"body":"And, you know, somehow as a woman, I don't see that as being fair at all, especially I'm"},{"speaker":"Maddy Dychtwald","startTime":466.63,"endTime":474.07,"body":"a 74 year old woman, and I like to think of myself as being at the top of my game."},{"speaker":"Peter Bowes","startTime":474.07,"endTime":479.44,"body":"Well, let's dive into in a second some of the chapters of your book, which is a really"},{"speaker":"Peter Bowes","startTime":479.44,"endTime":480.49,"body":"fascinating read."},{"speaker":"Peter Bowes","startTime":480.49,"endTime":484.93,"body":"But before we do that, I already detect your passion for this subject."},{"speaker":"Peter Bowes","startTime":484.93,"endTime":485.95,"body":"I'm just curious."},{"speaker":"Peter Bowes","startTime":485.95,"endTime":489.25,"body":"All those years ago, how did you first get into this sphere?"},{"speaker":"Peter Bowes","startTime":489.25,"endTime":495.16,"body":"What sort of piqued your interest as a as a much younger woman in the ideas and the"},{"speaker":"Peter Bowes","startTime":495.16,"endTime":497.89,"body":"philosophies and the science around aging?"},{"speaker":"Maddy Dychtwald","startTime":498.19,"endTime":500.17,"body":"Well, there's two things that I can say about that."},{"speaker":"Maddy Dychtwald","startTime":500.17,"endTime":510.12,"body":"First is my earlier career I worked as an actor, and one of the things that I was always"},{"speaker":"Maddy Dychtwald","startTime":510.12,"endTime":517.02,"body":"being hired for is that I looked very young, so I could be 21 or 22 or 25 and people"},{"speaker":"Maddy Dychtwald","startTime":517.02,"endTime":519.69,"body":"said, oh, you look like you're 18, let's hire you."},{"speaker":"Maddy Dychtwald","startTime":519.69,"endTime":526.53,"body":"And then when I started hitting my 28 and 29, I started getting other feedback."},{"speaker":"Maddy Dychtwald","startTime":526.53,"endTime":532.65,"body":"And that feedback was, well, if you don't make it big, by the time you're 30 or 32,"},{"speaker":"Maddy Dychtwald","startTime":532.68,"endTime":534.75,"body":"you're not going to make it. You might as well quit."},{"speaker":"Maddy Dychtwald","startTime":534.75,"endTime":541.89,"body":"And frankly, that really got me aware at a very young age of the fact that there's ageism"},{"speaker":"Maddy Dychtwald","startTime":541.89,"endTime":544.41,"body":"in every element of our society."},{"speaker":"Maddy Dychtwald","startTime":544.41,"endTime":546.54,"body":"And it it frightened me."},{"speaker":"Maddy Dychtwald","startTime":546.63,"endTime":553.38,"body":"Then when I met my husband, who was already studying this whole age wave and this"},{"speaker":"Maddy Dychtwald","startTime":553.38,"endTime":559.41,"body":"demographic shift in older adults and what happens to them as they get older, I became"},{"speaker":"Maddy Dychtwald","startTime":559.41,"endTime":566.61,"body":"fascinated and really became interested, not just in older adults, although of course,"},{"speaker":"Maddy Dychtwald","startTime":566.61,"endTime":571.95,"body":"that was interesting to me, but I was interested in the demographic shift."},{"speaker":"Maddy Dychtwald","startTime":571.95,"endTime":578.43,"body":"The fact is that in our country, we're seeing such dramatic shifts away from youth and"},{"speaker":"Maddy Dychtwald","startTime":578.43,"endTime":583.71,"body":"towards an older population, and yet we're still holding on to these agist thoughts and"},{"speaker":"Maddy Dychtwald","startTime":583.71,"endTime":588.06,"body":"ideas. And as a society that's not going to serve us at all."},{"speaker":"Maddy Dychtwald","startTime":588.06,"endTime":594.6,"body":"So when I started recognizing that, I wanted to dive in and learn more about the subject,"},{"speaker":"Maddy Dychtwald","startTime":594.6,"endTime":600.6,"body":"and I started studying all about it, and that was 40 years ago, almost 40 years ago."},{"speaker":"Maddy Dychtwald","startTime":600.6,"endTime":605.97,"body":"And through the work at Age Wave, we've been digging deep into the research and doing"},{"speaker":"Maddy Dychtwald","startTime":605.97,"endTime":610.56,"body":"thought leadership studies on behalf of our a variety of different clients."},{"speaker":"Maddy Dychtwald","startTime":610.56,"endTime":614.93,"body":"And as we've been learning more."},{"speaker":"Maddy Dychtwald","startTime":614.93,"endTime":620.24,"body":"I've had the great privilege of interacting with the cutting edge leading experts"},{"speaker":"Maddy Dychtwald","startTime":620.24,"endTime":629.75,"body":"scientists, physicians, researchers, academics, and from them I've learned so much that I"},{"speaker":"Maddy Dychtwald","startTime":629.75,"endTime":631.25,"body":"really wanted to keep going."},{"speaker":"Maddy Dychtwald","startTime":631.25,"endTime":634.7,"body":"Then something really interesting happens."},{"speaker":"Maddy Dychtwald","startTime":634.7,"endTime":641.54,"body":"So I'm along the way getting a little bit older, and I started having some physical"},{"speaker":"Maddy Dychtwald","startTime":641.54,"endTime":643.16,"body":"challenges myself."},{"speaker":"Maddy Dychtwald","startTime":643.31,"endTime":650.3,"body":"I'm a big exerciser, and I started really getting a lot of pain in my hips, and so much"},{"speaker":"Maddy Dychtwald","startTime":650.3,"endTime":651.89,"body":"to the fact that I started limping."},{"speaker":"Maddy Dychtwald","startTime":651.89,"endTime":657.86,"body":"And even my son, who, you know, has always thought of me as being kind of like an aging"},{"speaker":"Maddy Dychtwald","startTime":657.86,"endTime":663.8,"body":"hero or heroine, whichever you want to say, said to me, mom, you have got to get this"},{"speaker":"Maddy Dychtwald","startTime":663.8,"endTime":667.76,"body":"checked out. You're starting to look like you're like old."},{"speaker":"Maddy Dychtwald","startTime":667.76,"endTime":674.42,"body":"And so I went to a doctor and I got an MRI, and I found out that I had hip dysplasia,"},{"speaker":"Maddy Dychtwald","startTime":674.42,"endTime":678.38,"body":"which is a pretty common thing for kids, actually."},{"speaker":"Maddy Dychtwald","startTime":678.38,"endTime":680.33,"body":"And today they correct it in kids."},{"speaker":"Maddy Dychtwald","startTime":680.33,"endTime":684.71,"body":"But I was a kid a long time ago and they were not correcting it then."},{"speaker":"Maddy Dychtwald","startTime":684.71,"endTime":686.69,"body":"Nobody even knew what it was, I guess."},{"speaker":"Maddy Dychtwald","startTime":686.69,"endTime":694.58,"body":"So when I got an MRI, I saw that I was bone on bone and both of my hips and the surgeon"},{"speaker":"Maddy Dychtwald","startTime":694.58,"endTime":697.7,"body":"said to me, you just have to get surgery in both of your hips."},{"speaker":"Maddy Dychtwald","startTime":697.7,"endTime":700.46,"body":"And he said, so do one and then do another."},{"speaker":"Maddy Dychtwald","startTime":700.46,"endTime":702.5,"body":"And I said, well, what would you do if you were me?"},{"speaker":"Maddy Dychtwald","startTime":702.5,"endTime":705.05,"body":"And he said, I'd get both done at one time."},{"speaker":"Maddy Dychtwald","startTime":705.05,"endTime":707.78,"body":"So I decided that that's what I was going to do."},{"speaker":"Maddy Dychtwald","startTime":707.78,"endTime":713.69,"body":"And so many people warned me against it because they said, you're going to be out of out"},{"speaker":"Maddy Dychtwald","startTime":713.69,"endTime":717.41,"body":"of it for like a month and you're not going to be able to walk, you're going to be"},{"speaker":"Maddy Dychtwald","startTime":717.65,"endTime":719.39,"body":"confined to your bed."},{"speaker":"Maddy Dychtwald","startTime":719.39,"endTime":725.42,"body":"And so rather than I took this as a challenge, I said to myself, okay, I'm going to go to"},{"speaker":"Maddy Dychtwald","startTime":725.42,"endTime":730.22,"body":"some of the experts that I've spoken to professionally, and I'm going to ask them, what"},{"speaker":"Maddy Dychtwald","startTime":730.22,"endTime":735.92,"body":"should I do? And so I went to people like Mark Hyman and Andy Weil, and I asked them and"},{"speaker":"Maddy Dychtwald","startTime":735.92,"endTime":742.19,"body":"I came up with what I call and I speak about this in my in Ageless Aging in my book."},{"speaker":"Maddy Dychtwald","startTime":742.79,"endTime":749.06,"body":"I'm going to create a precovery program because I couldn't get the surgery for months"},{"speaker":"Maddy Dychtwald","startTime":749.06,"endTime":751.04,"body":"because the surgeon was so busy."},{"speaker":"Maddy Dychtwald","startTime":751.04,"endTime":760.1,"body":"So I started with an anti-inflammatory diet, cut out all dairy products, all sugar, all"},{"speaker":"Maddy Dychtwald","startTime":760.1,"endTime":766.94,"body":"gluten, and frankly, within a matter of six weeks, all the pain in my hips went away."},{"speaker":"Maddy Dychtwald","startTime":767.54,"endTime":773.12,"body":"Now just by that happening, I did some other things also which were pretty enlightening."},{"speaker":"Maddy Dychtwald","startTime":773.12,"endTime":779.69,"body":"And ultimately what happened was I was in the hospital instead of for a week or two for"},{"speaker":"Maddy Dychtwald","startTime":779.69,"endTime":786.14,"body":"one night, and I got home and two days later I was able to walk."},{"speaker":"Maddy Dychtwald","startTime":786.76,"endTime":791.68,"body":"without any kind of assistance at all, without any kind of a cane or a walker or"},{"speaker":"Maddy Dychtwald","startTime":791.68,"endTime":795.94,"body":"anything. And, you know, I have a lot of stairs in my house, so I was able to do stairs."},{"speaker":"Maddy Dychtwald","startTime":795.94,"endTime":798.37,"body":"No problem. I walked like a duck."},{"speaker":"Maddy Dychtwald","startTime":798.46,"endTime":804.16,"body":"So I was kind of funny to look at, but I was able to get around and I was able to really"},{"speaker":"Maddy Dychtwald","startTime":804.16,"endTime":806.41,"body":"feel great about what I'd gone through."},{"speaker":"Maddy Dychtwald","startTime":806.41,"endTime":810.64,"body":"So that's part of what inspired me to write Ageless Aging."},{"speaker":"Maddy Dychtwald","startTime":810.64,"endTime":816.67,"body":"I realized that there are things that we can do right here and right now that can make"},{"speaker":"Maddy Dychtwald","startTime":816.67,"endTime":820.6,"body":"our experience of aging better."},{"speaker":"Peter Bowes","startTime":821.57,"endTime":826.25,"body":"I thought for one moment you were going to tell me that having changed your diet and your"},{"speaker":"Peter Bowes","startTime":826.25,"endTime":830.51,"body":"lifestyle a little bit in those weeks, that you didn't need surgery at all?"},{"speaker":"Maddy Dychtwald","startTime":830.51,"endTime":832.94,"body":"Oh, no, I was still bone on bone."},{"speaker":"Peter Bowes","startTime":833.51,"endTime":838.13,"body":"Yeah, exactly. But what it enabled you to do is to recover far more quickly."},{"speaker":"Maddy Dychtwald","startTime":838.13,"endTime":843.44,"body":"And get rid of the pain immediately, so that when I went into surgery, I was actually in a"},{"speaker":"Maddy Dychtwald","startTime":843.44,"endTime":846.2,"body":"pretty good place, and that made a huge difference."},{"speaker":"Maddy Dychtwald","startTime":846.2,"endTime":852.5,"body":"I was also able to continue exercising regularly, and I started meditating, which I had"},{"speaker":"Maddy Dychtwald","startTime":852.5,"endTime":858.71,"body":"never done before, and it helped keep my stress at bay, which was, you know, going into"},{"speaker":"Maddy Dychtwald","startTime":858.71,"endTime":860.87,"body":"surgery. I'd never had surgery before."},{"speaker":"Maddy Dychtwald","startTime":860.87,"endTime":865.34,"body":"It was scary, except when I had children, if you call that surgery."},{"speaker":"Maddy Dychtwald","startTime":865.64,"endTime":868.19,"body":"But I was scared to death."},{"speaker":"Maddy Dychtwald","startTime":868.19,"endTime":872.69,"body":"And the meditation really, really made a difference."},{"speaker":"Maddy Dychtwald","startTime":872.69,"endTime":878.51,"body":"There was another thing, and that came from a psychiatrist, out of Harvard."},{"speaker":"Maddy Dychtwald","startTime":878.51,"endTime":881.3,"body":"And she talked about affirmations."},{"speaker":"Maddy Dychtwald","startTime":881.3,"endTime":887.0,"body":"I mean, creating some positive messages not just for yourself, but for your surgeon and"},{"speaker":"Maddy Dychtwald","startTime":887.0,"endTime":891.83,"body":"for the surgical team, nurses, anesthesiologists, all the people around you."},{"speaker":"Maddy Dychtwald","startTime":891.83,"endTime":898.79,"body":"And I was a little embarrassed to bring in to the surgical space like, oh, here, could"},{"speaker":"Maddy Dychtwald","startTime":898.79,"endTime":904.34,"body":"you please read these affirmations to yourself before you do the surgery and after you do"},{"speaker":"Maddy Dychtwald","startTime":904.34,"endTime":909.59,"body":"the surgery? But oddly, they were like, no, no, we do this all the time."},{"speaker":"Maddy Dychtwald","startTime":909.8,"endTime":916.37,"body":"So it was it was really affirming to me that they were so willing to do that."},{"speaker":"Maddy Dychtwald","startTime":916.52,"endTime":924.8,"body":"Also, even pre-surgery, the nurses gave me lavender to smell, to try to calm my nerves,"},{"speaker":"Maddy Dychtwald","startTime":924.8,"endTime":926.6,"body":"and it was really helpful."},{"speaker":"Maddy Dychtwald","startTime":926.6,"endTime":929.84,"body":"I mean, it was a really positive experience."},{"speaker":"Peter Bowes","startTime":929.84,"endTime":936.53,"body":"So in your book Ageless Aging, you focus in on at least in the title, Healthspan Lifespan"},{"speaker":"Peter Bowes","startTime":936.53,"endTime":937.7,"body":"and BrainSpan."},{"speaker":"Peter Bowes","startTime":937.7,"endTime":942.02,"body":"Now, we've talked on this podcast a lot about lifespan and healthspan, and the very"},{"speaker":"Peter Bowes","startTime":942.02,"endTime":946.49,"body":"distinctive difference between the two healthspan being the number of years that we enjoy"},{"speaker":"Peter Bowes","startTime":946.49,"endTime":951.68,"body":"the best of health without those chronic illnesses, those chronic diseases that will"},{"speaker":"Peter Bowes","startTime":951.68,"endTime":955.61,"body":"probably inevitably creep up on us in later life."},{"speaker":"Peter Bowes","startTime":955.61,"endTime":960.35,"body":"But the idea being to just push them back as long as we can and then brain span."},{"speaker":"Peter Bowes","startTime":960.35,"endTime":964.04,"body":"That's what I really want to talk to you about, because I assume the principle is the"},{"speaker":"Peter Bowes","startTime":964.04,"endTime":968.45,"body":"same to live with the the best health in our brain, the most active brain, the most"},{"speaker":"Peter Bowes","startTime":968.45,"endTime":970.97,"body":"responsive brain for as long as possible."},{"speaker":"Maddy Dychtwald","startTime":970.97,"endTime":972.29,"body":"That's exactly right."},{"speaker":"Maddy Dychtwald","startTime":972.29,"endTime":979.94,"body":"So as you said, this idea of matching health span to lifespan, it's not that new,"},{"speaker":"Maddy Dychtwald","startTime":979.94,"endTime":983.03,"body":"although more and more people are talking about it all the time."},{"speaker":"Maddy Dychtwald","startTime":983.21,"endTime":990.5,"body":"But keep in mind that on average, women spend the last 12 to 14 years of their lives in"},{"speaker":"Maddy Dychtwald","startTime":990.5,"endTime":992.21,"body":"cascading poor health."},{"speaker":"Maddy Dychtwald","startTime":992.21,"endTime":995.66,"body":"And that's not nobody wants to go through that."},{"speaker":"Maddy Dychtwald","startTime":995.66,"endTime":1002.65,"body":"So anything we can do now, what we've learned and what I really got to see and hear from"},{"speaker":"Maddy Dychtwald","startTime":1002.65,"endTime":1009.28,"body":"experts at the cutting edge of this whole neurologic research that's been going on in"},{"speaker":"Maddy Dychtwald","startTime":1009.28,"endTime":1017.32,"body":"terms of cognitive decline is that there are, in fact, things we can do to both match our"},{"speaker":"Maddy Dychtwald","startTime":1017.32,"endTime":1020.86,"body":"brain span, to our health span and to our life span."},{"speaker":"Maddy Dychtwald","startTime":1020.86,"endTime":1022.69,"body":"And that's actually new news."},{"speaker":"Maddy Dychtwald","startTime":1022.69,"endTime":1028.99,"body":"So just as an example, my mom and my grandmother both had cognitive decline."},{"speaker":"Maddy Dychtwald","startTime":1028.99,"endTime":1034.21,"body":"I got to watch my mother go through a horrible, horrible decline."},{"speaker":"Maddy Dychtwald","startTime":1034.21,"endTime":1036.58,"body":"That was it was devastating to watch."},{"speaker":"Maddy Dychtwald","startTime":1036.58,"endTime":1043.3,"body":"And it scared me to death because the old message just a decade ago was, sorry, whatever"},{"speaker":"Maddy Dychtwald","startTime":1043.3,"endTime":1045.91,"body":"are your genetic packages?"},{"speaker":"Maddy Dychtwald","startTime":1045.91,"endTime":1047.71,"body":"That's your genetic package."},{"speaker":"Maddy Dychtwald","startTime":1047.71,"endTime":1052.75,"body":"If your family has a history of cognitive decline, you're going to get it."},{"speaker":"Maddy Dychtwald","startTime":1052.75,"endTime":1059.2,"body":"So now, through the new research and the new scientific discoveries we've learned, you"},{"speaker":"Maddy Dychtwald","startTime":1059.2,"endTime":1061.51,"body":"know what? That's not necessarily the case."},{"speaker":"Maddy Dychtwald","startTime":1061.51,"endTime":1068.89,"body":"In fact, you can prevent potentially board least delay the onset of cognitive decline."},{"speaker":"Maddy Dychtwald","startTime":1068.89,"endTime":1073.36,"body":"And there are things we can do that is such great news."},{"speaker":"Maddy Dychtwald","startTime":1073.57,"endTime":1079.12,"body":"Now, one of the other big pieces of news is that a lot of what we do, what's good for"},{"speaker":"Maddy Dychtwald","startTime":1079.12,"endTime":1081.91,"body":"your heart, is also good for your brain."},{"speaker":"Maddy Dychtwald","startTime":1081.91,"endTime":1084.85,"body":"So that's kind of a shortcut for some people."},{"speaker":"Maddy Dychtwald","startTime":1084.85,"endTime":1091.81,"body":"Although in Ageless Aging, I give a whole list of a variety of different steps to take to"},{"speaker":"Maddy Dychtwald","startTime":1091.81,"endTime":1093.1,"body":"increase your brain span."},{"speaker":"Maddy Dychtwald","startTime":1093.1,"endTime":1095.17,"body":"But you know the obvious stuff."},{"speaker":"Maddy Dychtwald","startTime":1095.17,"endTime":1098.17,"body":"You know, the silver bullet, of course, is fitness."},{"speaker":"Maddy Dychtwald","startTime":1098.17,"endTime":1104.2,"body":"And there's some secrets to making your fitness more effective, like maybe exercising in"},{"speaker":"Maddy Dychtwald","startTime":1104.2,"endTime":1107.65,"body":"the morning. It's far more effective than later in the day."},{"speaker":"Maddy Dychtwald","startTime":1107.65,"endTime":1113.83,"body":"The good news, by the way, for women, is that exercise is a far more effective tool for"},{"speaker":"Maddy Dychtwald","startTime":1113.83,"endTime":1115.42,"body":"women than it is for men."},{"speaker":"Maddy Dychtwald","startTime":1115.42,"endTime":1119.38,"body":"And that's just from the most recent studies that have just come out."},{"speaker":"Peter Bowes","startTime":1119.38,"endTime":1120.49,"body":"Yeah, that's really interesting."},{"speaker":"Peter Bowes","startTime":1120.49,"endTime":1122.74,"body":"And in fact, I was just going to ask you this book."},{"speaker":"Peter Bowes","startTime":1122.74,"endTime":1128.8,"body":"Clearly you describe it as a woman's guide, but I'm curious to what extent are some of"},{"speaker":"Peter Bowes","startTime":1128.8,"endTime":1132.13,"body":"the interventions that you talk about, and you've just referred to a few of them."},{"speaker":"Peter Bowes","startTime":1132.13,"endTime":1134.11,"body":"Are they exclusive to women?"},{"speaker":"Peter Bowes","startTime":1134.11,"endTime":1139.81,"body":"I think certainly in my world, that a lot of those exercise interventions, they apply"},{"speaker":"Peter Bowes","startTime":1139.81,"endTime":1142.06,"body":"equally to men and women."},{"speaker":"Maddy Dychtwald","startTime":1142.06,"endTime":1143.65,"body":"Okay, you're 100% right."},{"speaker":"Maddy Dychtwald","startTime":1143.65,"endTime":1152.62,"body":"There are a lot of the game changers and the action steps that I suggest in the book that"},{"speaker":"Maddy Dychtwald","startTime":1152.62,"endTime":1155.05,"body":"are in fact good for men as well."},{"speaker":"Maddy Dychtwald","startTime":1155.5,"endTime":1161.17,"body":"For instance, exercise, for instance, eating the rainbow is one of the suggestions I"},{"speaker":"Maddy Dychtwald","startTime":1161.17,"endTime":1166.6,"body":"make. I mean, taking out ultra processed foods from our life and knowing that sugar is"},{"speaker":"Maddy Dychtwald","startTime":1166.6,"endTime":1169.12,"body":"toxic and removing it as much as possible."},{"speaker":"Maddy Dychtwald","startTime":1169.12,"endTime":1173.35,"body":"These are standard things for both women and men."},{"speaker":"Maddy Dychtwald","startTime":1173.35,"endTime":1179.08,"body":"However, there are things that are specifically for women in Ageless Aging."},{"speaker":"Maddy Dychtwald","startTime":1179.23,"endTime":1184.78,"body":"For instance, this whole idea that the health care system is for everybody, well,"},{"speaker":"Maddy Dychtwald","startTime":1184.78,"endTime":1188.05,"body":"honestly, it was created for men by men."},{"speaker":"Maddy Dychtwald","startTime":1188.05,"endTime":1194.29,"body":"Just as a perfect example, it wasn't until the year 2016."},{"speaker":"Maddy Dychtwald","startTime":1194.29,"endTime":1201.85,"body":"Now that's pretty recent, that women, according to the FDA, should be included in"},{"speaker":"Maddy Dychtwald","startTime":1201.85,"endTime":1203.17,"body":"clinical trials."},{"speaker":"Maddy Dychtwald","startTime":1203.17,"endTime":1206.26,"body":"They didn't necessarily have to be, but they should be."},{"speaker":"Maddy Dychtwald","startTime":1206.26,"endTime":1212.44,"body":"And by the way, a lot of pharmaceutical products haven't been tested on women."},{"speaker":"Maddy Dychtwald","startTime":1212.44,"endTime":1217.42,"body":"And I'll give you an example from my own life, metformin, which is a diabetes drug."},{"speaker":"Maddy Dychtwald","startTime":1217.42,"endTime":1219.43,"body":"It's been around forever."},{"speaker":"Maddy Dychtwald","startTime":1219.55,"endTime":1220.72,"body":"You might be aware of it."},{"speaker":"Maddy Dychtwald","startTime":1220.72,"endTime":1222.73,"body":"It's considered very safe."},{"speaker":"Maddy Dychtwald","startTime":1222.91,"endTime":1230.14,"body":"But a lot of the longevity Biohackers are using it for longevity because it's been linked"},{"speaker":"Maddy Dychtwald","startTime":1230.14,"endTime":1232.27,"body":"to longer lifespan."},{"speaker":"Maddy Dychtwald","startTime":1232.27,"endTime":1235.96,"body":"Well, I went to my doctor and I said, please, please, can I try this?"},{"speaker":"Maddy Dychtwald","startTime":1235.96,"endTime":1238.69,"body":"I want to do what the Biohackers are doing."},{"speaker":"Maddy Dychtwald","startTime":1238.69,"endTime":1241.15,"body":"And she said to me, well."},{"speaker":"Maddy Dychtwald","startTime":1241.76,"endTime":1246.71,"body":"I don't know if this is such a great idea, but I'll let you try it as long as we can get"},{"speaker":"Maddy Dychtwald","startTime":1246.71,"endTime":1247.94,"body":"testing all the time."},{"speaker":"Maddy Dychtwald","startTime":1247.94,"endTime":1250.79,"body":"So I tried it within days."},{"speaker":"Maddy Dychtwald","startTime":1250.91,"endTime":1258.95,"body":"Days I got so sick from it that I had to stop immediately, and I had such gut issues for"},{"speaker":"Maddy Dychtwald","startTime":1258.95,"endTime":1264.86,"body":"literally weeks that I knew that this drug had never been tested on women."},{"speaker":"Peter Bowes","startTime":1265.61,"endTime":1268.1,"body":"And you talk about Biohackers."},{"speaker":"Peter Bowes","startTime":1268.1,"endTime":1273.65,"body":"Do you think in the world that we live in now, and a lot of the longevity has become"},{"speaker":"Peter Bowes","startTime":1273.65,"endTime":1275.24,"body":"something of a buzzword, hasn't it?"},{"speaker":"Peter Bowes","startTime":1275.24,"endTime":1279.29,"body":"And biohacking goes alongside that."},{"speaker":"Peter Bowes","startTime":1279.29,"endTime":1282.59,"body":"Are we getting the kind of accurate information?"},{"speaker":"Peter Bowes","startTime":1282.59,"endTime":1286.22,"body":"And this really goes back to the point that you've just made, that the kind of accurate"},{"speaker":"Peter Bowes","startTime":1286.22,"endTime":1289.64,"body":"information that is, is really beneficial to us?"},{"speaker":"Peter Bowes","startTime":1289.64,"endTime":1297.2,"body":"Or do you think sometimes the potential benefits from in quotes, biohacking are not fully"},{"speaker":"Peter Bowes","startTime":1297.2,"endTime":1302.33,"body":"understood and therefore could be potentially quite misleading and and dangerous to"},{"speaker":"Peter Bowes","startTime":1302.33,"endTime":1307.13,"body":"people if they apply them without the proper medical knowledge and support."},{"speaker":"Maddy Dychtwald","startTime":1307.73,"endTime":1309.62,"body":"I think there's some truth to that."},{"speaker":"Maddy Dychtwald","startTime":1309.62,"endTime":1316.46,"body":"I think biohacking, let's face it, this whole longevity world, it's new territory."},{"speaker":"Maddy Dychtwald","startTime":1316.49,"endTime":1322.04,"body":"We're the pioneers and we're really trying to pave the way for ourselves and for"},{"speaker":"Maddy Dychtwald","startTime":1322.04,"endTime":1323.6,"body":"generations that come after us."},{"speaker":"Maddy Dychtwald","startTime":1323.6,"endTime":1325.43,"body":"So we're kind of the guinea pigs."},{"speaker":"Maddy Dychtwald","startTime":1325.58,"endTime":1334.19,"body":"However, with saying that there are some proven, action steps and hacks that we can take"},{"speaker":"Maddy Dychtwald","startTime":1334.19,"endTime":1337.94,"body":"that are safe and scientifically proven."},{"speaker":"Maddy Dychtwald","startTime":1337.94,"endTime":1344.87,"body":"My, just as an example for Ageless Aging, it was published by Mayo Clinic Press, and I"},{"speaker":"Maddy Dychtwald","startTime":1344.87,"endTime":1349.37,"body":"was the only author that they were dealing with that was not a physician."},{"speaker":"Maddy Dychtwald","startTime":1349.37,"endTime":1355.85,"body":"So they were very particular about the book itself."},{"speaker":"Maddy Dychtwald","startTime":1355.85,"endTime":1362.27,"body":"So what they did is that they brought the book to three of their top physicians, and they"},{"speaker":"Maddy Dychtwald","startTime":1362.27,"endTime":1364.67,"body":"ran it through a medical review."},{"speaker":"Maddy Dychtwald","startTime":1364.67,"endTime":1371.09,"body":"And so all the action steps and all the hacks that are in my book have been gotten the"},{"speaker":"Maddy Dychtwald","startTime":1371.09,"endTime":1373.04,"body":"gold stamp from the Mayo Clinic press."},{"speaker":"Maddy Dychtwald","startTime":1373.04,"endTime":1379.31,"body":"So I feel very comfortable in in suggesting those action steps and hacks."},{"speaker":"Maddy Dychtwald","startTime":1379.31,"endTime":1384.47,"body":"But I will give you an example of something that the Biohackers bring to an extreme"},{"speaker":"Maddy Dychtwald","startTime":1384.47,"endTime":1389.48,"body":"that's in its most pure sense, is good for you."},{"speaker":"Maddy Dychtwald","startTime":1389.48,"endTime":1392.09,"body":"But the way they do it maybe not so good."},{"speaker":"Maddy Dychtwald","startTime":1392.09,"endTime":1394.64,"body":"And that's this whole idea of intermittent fasting."},{"speaker":"Maddy Dychtwald","startTime":1394.64,"endTime":1400.22,"body":"So many of the biohackers are taking intermittent fasting to its extreme."},{"speaker":"Maddy Dychtwald","startTime":1400.22,"endTime":1406.57,"body":"They're fasting for 16 to 18 hours a day, and they're calling that good for you."},{"speaker":"Maddy Dychtwald","startTime":1406.6,"endTime":1412.36,"body":"Well, I have the great privilege of interviewing Doctor Valter Longo, who is the pioneer"},{"speaker":"Maddy Dychtwald","startTime":1412.36,"endTime":1414.19,"body":"behind intermittent fasting."},{"speaker":"Maddy Dychtwald","startTime":1414.19,"endTime":1417.76,"body":"And he was like, no, no, no, they're doing it all wrong."},{"speaker":"Maddy Dychtwald","startTime":1417.76,"endTime":1422.62,"body":"In fact, that could actually be dangerous and cause health problems."},{"speaker":"Maddy Dychtwald","startTime":1422.8,"endTime":1428.08,"body":"In fact, what he suggests is to go 12 hours without eating."},{"speaker":"Maddy Dychtwald","startTime":1428.08,"endTime":1429.19,"body":"Now think about that."},{"speaker":"Maddy Dychtwald","startTime":1429.19,"endTime":1430.27,"body":"That's pretty easy."},{"speaker":"Stop eating dinner at 8","startTime":1430.27,"endTime":1432.76,"body":"00 at night."},{"speaker":"Don't eat breakfast until 8","startTime":1433.0,"endTime":1435.91,"body":"00 in the morning."},{"speaker":"Don't eat breakfast until 8","startTime":1435.91,"endTime":1437.35,"body":"How hard is that?"},{"speaker":"Don't eat breakfast until 8","startTime":1437.35,"endTime":1442.9,"body":"And he also added that he thought that breakfast was the most important meal of the day."},{"speaker":"Don't eat breakfast until 8","startTime":1442.9,"endTime":1447.79,"body":"So, you know, there it goes the way a lot of people are thinking about intermittent"},{"speaker":"Don't eat breakfast until 8","startTime":1447.79,"endTime":1454.88,"body":"fasting. And he added that for women, it's even more important to limit it to 12 to 13"},{"speaker":"Don't eat breakfast until 8","startTime":1454.88,"endTime":1459.34,"body":"hours a day because our protein needs are far greater than men's."},{"speaker":"Don't eat breakfast until 8","startTime":1459.34,"endTime":1464.32,"body":"So yes, there's a lot of things men and women have in common, but there's a lot of things"},{"speaker":"Don't eat breakfast until 8","startTime":1464.32,"endTime":1465.28,"body":"that are different."},{"speaker":"Peter Bowes","startTime":1465.28,"endTime":1467.08,"body":"I know Valter very well."},{"speaker":"Peter Bowes","startTime":1467.08,"endTime":1468.97,"body":"We've worked on a number of projects together."},{"speaker":"Peter Bowes","startTime":1468.97,"endTime":1473.92,"body":"He's been on this podcast before, and everything you say in terms of interpreting what he"},{"speaker":"Peter Bowes","startTime":1473.92,"endTime":1479.56,"body":"says about maybe 12 hours, is the optimum fasting period, as opposed to your eating"},{"speaker":"Peter Bowes","startTime":1479.56,"endTime":1481.18,"body":"period during the day."},{"speaker":"Peter Bowes","startTime":1481.27,"endTime":1484.09,"body":"A lot of his work is really, really fascinating to me."},{"speaker":"Peter Bowes","startTime":1484.09,"endTime":1488.47,"body":"And of course, what he talks a lot about is the fasting mimicking diet."},{"speaker":"Maddy Dychtwald","startTime":1488.47,"endTime":1488.71,"body":"Prolon"},{"speaker":"Peter Bowes","startTime":1490.75,"endTime":1491.98,"body":"And you mentioned intermittent fasting. Exactly?"},{"speaker":"Peter Bowes","startTime":1491.98,"endTime":1498.67,"body":"One of the issues that I see is the use of the term intermittent fasting, because it can"},{"speaker":"Peter Bowes","startTime":1498.67,"endTime":1503.65,"body":"mean so many different protocols, and there doesn't seem to be general agreement as to"},{"speaker":"Peter Bowes","startTime":1503.65,"endTime":1507.37,"body":"exactly what it is. So as you say, it could be even more extreme than you've talked"},{"speaker":"about. It could be a 23","startTime":1507.37,"endTime":1510.49,"body":"1."},{"speaker":"It could be 12","startTime":1510.49,"endTime":1511.99,"body":"12."},{"speaker":"It could be 12","startTime":1511.99,"endTime":1518.08,"body":"It could be shorter periods of eating intersperced over a longer period of time."},{"speaker":"It could be 12","startTime":1518.08,"endTime":1522.67,"body":"So over a number of days, the problem is that it just confuses people."},{"speaker":"Maddy Dychtwald","startTime":1522.91,"endTime":1524.41,"body":"It's very confusing."},{"speaker":"Maddy Dychtwald","startTime":1524.41,"endTime":1528.25,"body":"And that's one of the things I want to do is clear up the confusion."},{"speaker":"Maddy Dychtwald","startTime":1528.31,"endTime":1532.72,"body":"One of the things that Doctor Longo I first of all, I'm a fan."},{"speaker":"Maddy Dychtwald","startTime":1532.72,"endTime":1534.16,"body":"I'm like a fan girl."},{"speaker":"Maddy Dychtwald","startTime":1534.16,"endTime":1535.36,"body":"I think he's amazing."},{"speaker":"Maddy Dychtwald","startTime":1535.36,"endTime":1537.28,"body":"And I love the work that he's done."},{"speaker":"Maddy Dychtwald","startTime":1537.28,"endTime":1543.85,"body":"And I love the fact that all of the income that he's gotten from his work in books and"},{"speaker":"Maddy Dychtwald","startTime":1543.85,"endTime":1546.07,"body":"such, he puts right back into research."},{"speaker":"Maddy Dychtwald","startTime":1546.07,"endTime":1549.22,"body":"So to me, that's, you know, he's got a great moral compass."},{"speaker":"Maddy Dychtwald","startTime":1549.22,"endTime":1550.36,"body":"And I love that."},{"speaker":"Maddy Dychtwald","startTime":1550.6,"endTime":1553.69,"body":"He calls it time restricted eating."},{"speaker":"Maddy Dychtwald","startTime":1553.69,"endTime":1554.8,"body":"And I'm sure you know that."},{"speaker":"Maddy Dychtwald","startTime":1554.8,"endTime":1556.39,"body":"But maybe your listeners don't."},{"speaker":"Maddy Dychtwald","startTime":1556.39,"endTime":1563.56,"body":"And I think that that's a little bit easier to swallow, so to speak, because it's more"},{"speaker":"Maddy Dychtwald","startTime":1563.56,"endTime":1569.47,"body":"clear. He also makes a great point, and I think it's an important one, is that one of the"},{"speaker":"Maddy Dychtwald","startTime":1569.47,"endTime":1574.87,"body":"essential steps in this process is to stop eating dinner three hours before you go to"},{"speaker":"Maddy Dychtwald","startTime":1574.87,"endTime":1578.29,"body":"sleep. And that's like, if you think about it, it's just logical."},{"speaker":"Maddy Dychtwald","startTime":1578.29,"endTime":1582.34,"body":"It's like something my grandmother would have told me to do before she got cognitive"},{"speaker":"Maddy Dychtwald","startTime":1582.34,"endTime":1583.6,"body":"decline. Of course."},{"speaker":"Maddy Dychtwald","startTime":1583.84,"endTime":1586.51,"body":"You know, just sort of like an old wives tale."},{"speaker":"Maddy Dychtwald","startTime":1586.51,"endTime":1592.3,"body":"It's the idea that your body needs the time to digest the food so that you can sleep more"},{"speaker":"Maddy Dychtwald","startTime":1592.3,"endTime":1595.57,"body":"effectively. So I kind of love that."},{"speaker":"Peter Bowes","startTime":1596.08,"endTime":1598.75,"body":"What do you think of the word moderation?"},{"speaker":"Peter Bowes","startTime":1598.75,"endTime":1602.89,"body":"Moderation in everything, which is, again, something that your grandmother may have told"},{"speaker":"Peter Bowes","startTime":1602.89,"endTime":1607.87,"body":"you. I know I talk to people in the sphere of longevity, and people have some pretty"},{"speaker":"Peter Bowes","startTime":1607.87,"endTime":1611.86,"body":"strong views for and against the use of the word moderation."},{"speaker":"Peter Bowes","startTime":1611.86,"endTime":1615.73,"body":"To me, it is actually quite a good, sensible way to live your life."},{"speaker":"Peter Bowes","startTime":1615.73,"endTime":1620.05,"body":"You don't want to have a diet that goes too extreme."},{"speaker":"Peter Bowes","startTime":1620.05,"endTime":1625.09,"body":"You don't want to do extreme exercise, you want to do it in moderation."},{"speaker":"Peter Bowes","startTime":1625.09,"endTime":1629.71,"body":"And if you apply that to the amount of alcohol you drink, the amount of red meat you eat"},{"speaker":"Peter Bowes","startTime":1629.71,"endTime":1632.8,"body":"or don't eat, you're probably doing okay."},{"speaker":"Peter Bowes","startTime":1632.8,"endTime":1638.92,"body":"Others will say that moderation simply gives people an excuse to do what they want."},{"speaker":"Maddy Dychtwald","startTime":1638.92,"endTime":1640.09,"body":"Both things are true."},{"speaker":"Maddy Dychtwald","startTime":1640.09,"endTime":1648.85,"body":"I think that moderation is a lovely word, and I think it does resonate with a lot of"},{"speaker":"Maddy Dychtwald","startTime":1648.85,"endTime":1653.62,"body":"suggestions that I make in Ageless Aging."},{"speaker":"Maddy Dychtwald","startTime":1653.62,"endTime":1656.23,"body":"On the other hand, it's also a great excuse."},{"speaker":"Maddy Dychtwald","startTime":1656.23,"endTime":1662.23,"body":"For instance, like I would not suggest to people that they eat ultra processed food."},{"speaker":"Maddy Dychtwald","startTime":1662.35,"endTime":1664.51,"body":"I would take that out of my diet completely."},{"speaker":"Maddy Dychtwald","startTime":1664.51,"endTime":1667.36,"body":"I mean, seriously, there's no need for that."},{"speaker":"Maddy Dychtwald","startTime":1667.48,"endTime":1669.46,"body":"I love what Michael Pollan says."},{"speaker":"Maddy Dychtwald","startTime":1669.46,"endTime":1670.78,"body":"You know, eat real food."},{"speaker":"Maddy Dychtwald","startTime":1670.78,"endTime":1673.15,"body":"Not too much. Mostly plants."},{"speaker":"Maddy Dychtwald","startTime":1673.3,"endTime":1679.87,"body":"I think that there's a few things that we really need to consider because our world has"},{"speaker":"Maddy Dychtwald","startTime":1679.87,"endTime":1681.16,"body":"changed so much."},{"speaker":"Maddy Dychtwald","startTime":1681.16,"endTime":1689.5,"body":"Just as an example,  Dr Stephen Kopecky, who is with the Mayo Clinic, he and I were"},{"speaker":"Maddy Dychtwald","startTime":1689.5,"endTime":1695.44,"body":"talking, and he's a cardiologist, but, you know, he's pretty moderate in his points of"},{"speaker":"Maddy Dychtwald","startTime":1695.44,"endTime":1700.96,"body":"view. However, he said to me that you really ought to eat organic and that he didn't feel"},{"speaker":"Maddy Dychtwald","startTime":1700.96,"endTime":1705.27,"body":"that way even five years ago, but because of climate change, he would suggest that"},{"speaker":"Maddy Dychtwald","startTime":1705.27,"endTime":1712.32,"body":"wherever possible, to eat organic food, because you just things have changed so much."},{"speaker":"Maddy Dychtwald","startTime":1712.32,"endTime":1714.72,"body":"And if you can't buy fresh, organic."},{"speaker":"Maddy Dychtwald","startTime":1714.72,"endTime":1716.37,"body":"He thought frozen."},{"speaker":"Maddy Dychtwald","startTime":1716.37,"endTime":1721.32,"body":"Flash frozen organic was a great, great way to go."},{"speaker":"Peter Bowes","startTime":1721.32,"endTime":1727.47,"body":"What do you think is the biggest obstacle to living the best lifestyle with your longevity"},{"speaker":"Peter Bowes","startTime":1727.47,"endTime":1729.87,"body":"in mind? Is it finance?"},{"speaker":"Peter Bowes","startTime":1729.87,"endTime":1735.84,"body":"Is it access to the best food or facilities to exercise?"},{"speaker":"Peter Bowes","startTime":1735.84,"endTime":1740.88,"body":"Or indeed an understanding of not just exercise, but movement and how that can benefit is"},{"speaker":"Peter Bowes","startTime":1740.88,"endTime":1746.46,"body":"what is it in terms of populations at large that people are missing out on?"},{"speaker":"Peter Bowes","startTime":1746.46,"endTime":1748.32,"body":"Where are people failing?"},{"speaker":"Maddy Dychtwald","startTime":1749.19,"endTime":1753.3,"body":"One of my key messages is, and I think I learned this from talking."},{"speaker":"Maddy Dychtwald","startTime":1753.3,"endTime":1758.64,"body":"I interviewed over 100 different scientists and medical experts and academics from my"},{"speaker":"Maddy Dychtwald","startTime":1758.64,"endTime":1765.78,"body":"book, and one of the things that I really came to understand is that it's not just about"},{"speaker":"Maddy Dychtwald","startTime":1765.78,"endTime":1772.44,"body":"one thing. It's not just about your food or your exercise, or your sleep, or your"},{"speaker":"Maddy Dychtwald","startTime":1772.44,"endTime":1774.9,"body":"hormones or your sense of purpose."},{"speaker":"Maddy Dychtwald","startTime":1774.9,"endTime":1780.48,"body":"It's there's sort of a holistic recipe that includes all of these elements because they"},{"speaker":"Maddy Dychtwald","startTime":1780.48,"endTime":1784.53,"body":"all work together. And frankly, it even includes finance."},{"speaker":"Maddy Dychtwald","startTime":1784.53,"endTime":1791.34,"body":"So let's say that you don't have your financial game in place, and it's you're doing"},{"speaker":"Maddy Dychtwald","startTime":1791.37,"endTime":1796.41,"body":"terribly there. It's going to affect your stress levels, which is going to affect your"},{"speaker":"Maddy Dychtwald","startTime":1796.41,"endTime":1797.55,"body":"health and well-being."},{"speaker":"Maddy Dychtwald","startTime":1797.55,"endTime":1803.61,"body":"And then the idea, will I be able to even pay for my health care really comes into play?"},{"speaker":"Maddy Dychtwald","startTime":1803.73,"endTime":1807.63,"body":"If you're not eating a healthy diet, it's going to affect your sleep."},{"speaker":"Maddy Dychtwald","startTime":1807.63,"endTime":1812.13,"body":"If you're drinking a lot of alcohol, your sleep is going to go down the toilet and your"},{"speaker":"Maddy Dychtwald","startTime":1812.13,"endTime":1815.76,"body":"stress levels potentially can actually go up, not down."},{"speaker":"Maddy Dychtwald","startTime":1815.76,"endTime":1818.19,"body":"So these things all work together."},{"speaker":"Maddy Dychtwald","startTime":1818.19,"endTime":1824.97,"body":"And and that's actually I think there's a certain beauty in that because you can"},{"speaker":"Maddy Dychtwald","startTime":1824.97,"endTime":1829.23,"body":"potentially say, okay, well today I might have screwed up a little bit when it came to my"},{"speaker":"Maddy Dychtwald","startTime":1829.23,"endTime":1833.04,"body":"diet, but I exercised and I'm getting a good night's sleep."},{"speaker":"Maddy Dychtwald","startTime":1833.04,"endTime":1838.74,"body":"And I'm when I did exercise, I took a walk with friends and was out in nature."},{"speaker":"Maddy Dychtwald","startTime":1838.74,"endTime":1843.12,"body":"I mean, all these things work together to create a healthier, happier you."},{"speaker":"Maddy Dychtwald","startTime":1843.12,"endTime":1844.74,"body":"And I would add one more thing."},{"speaker":"Maddy Dychtwald","startTime":1844.74,"endTime":1849.96,"body":"One of the things I stress in ageless aging is it doesn't have to cost a lot of money."},{"speaker":"Maddy Dychtwald","startTime":1850.38,"endTime":1857.88,"body":"A one of the myths that we have is, oh, if I want to extend my lifespan or my healthspan,"},{"speaker":"Maddy Dychtwald","startTime":1857.88,"endTime":1860.22,"body":"this is going to really cost me money."},{"speaker":"Maddy Dychtwald","startTime":1860.22,"endTime":1864.99,"body":"It doesn't have to. There's some hacks that don't have to cost much at all."},{"speaker":"Peter Bowes","startTime":1864.99,"endTime":1866.1,"body":"Like going for a walk."},{"speaker":"Peter Bowes","startTime":1866.1,"endTime":1867.99,"body":"Like going for a long walk every morning."},{"speaker":"Peter Bowes","startTime":1867.99,"endTime":1873.06,"body":"And you're saying exactly what I try to explain to a lot of people that some of the most"},{"speaker":"Peter Bowes","startTime":1873.06,"endTime":1875.28,"body":"effective, you can call them hacks if you like."},{"speaker":"Peter Bowes","startTime":1875.28,"endTime":1877.02,"body":"They're just lifestyle traits."},{"speaker":"Peter Bowes","startTime":1877.02,"endTime":1879.06,"body":"Cost us absolutely nothing."},{"speaker":"Peter Bowes","startTime":1879.06,"endTime":1885.48,"body":"And indeed, I think to some extent, the healthier diets, the healthier sort of nutrition"},{"speaker":"Peter Bowes","startTime":1885.48,"endTime":1890.82,"body":"regimes can actually be the cheapest if you fill your life full of vegetables."},{"speaker":"Peter Bowes","startTime":1890.82,"endTime":1895.05,"body":"Yes, ideally organic, and that will cost you a little bit more, you're going to be doing"},{"speaker":"Peter Bowes","startTime":1895.05,"endTime":1896.01,"body":"quite well."},{"speaker":"Maddy Dychtwald","startTime":1896.01,"endTime":1897.72,"body":"Yes, 100% agree."},{"speaker":"Maddy Dychtwald","startTime":1897.72,"endTime":1903.33,"body":"And and if you do it with friends, you know, let's say that let's cook a meal together"},{"speaker":"Maddy Dychtwald","startTime":1903.33,"endTime":1905.52,"body":"and do it in a potluck manner."},{"speaker":"Maddy Dychtwald","startTime":1905.61,"endTime":1912.03,"body":"You're combining eating good food with, creating really important social connections,"},{"speaker":"Maddy Dychtwald","startTime":1912.03,"endTime":1918.33,"body":"because social connections have really been linked very strongly with extended lifespan"},{"speaker":"Maddy Dychtwald","startTime":1918.33,"endTime":1919.86,"body":"and extended healthspan."},{"speaker":"Maddy Dychtwald","startTime":1919.86,"endTime":1922.56,"body":"And there's something great about that I love that."},{"speaker":"Peter Bowes","startTime":1923.1,"endTime":1924.3,"body":"Yeah, you're absolutely right."},{"speaker":"Peter Bowes","startTime":1924.3,"endTime":1930.06,"body":"Did you look into you mentioned some longevity hacks cost a little bit of money, things"},{"speaker":"Peter Bowes","startTime":1930.06,"endTime":1937.41,"body":"like red light therapy or these places that offer cold plunges or cryotherapy."},{"speaker":"Peter Bowes","startTime":1937.41,"endTime":1939.57,"body":"What's your view on all of that?"},{"speaker":"Maddy Dychtwald","startTime":1939.57,"endTime":1944.37,"body":"Well, I use myself as a guinea pig on this, which gave me permission to try a lot of these"},{"speaker":"Maddy Dychtwald","startTime":1944.37,"endTime":1953.01,"body":"things. So I actually love red light therapy if you have the money to spend on it."},{"speaker":"Maddy Dychtwald","startTime":1953.01,"endTime":1959.13,"body":"I think that it really has impact on your inflammation levels as well as on your skin,"},{"speaker":"Maddy Dychtwald","startTime":1959.13,"endTime":1960.96,"body":"and it helps me sleep at night."},{"speaker":"Maddy Dychtwald","startTime":1960.96,"endTime":1966.15,"body":"So I think that it's a great method to really increase your longevity."},{"speaker":"Maddy Dychtwald","startTime":1966.15,"endTime":1971.73,"body":"And also, you know, it's supposedly I can't prove it, but supposedly works on a cellular"},{"speaker":"Maddy Dychtwald","startTime":1971.73,"endTime":1973.56,"body":"level. So that's good news."},{"speaker":"Maddy Dychtwald","startTime":1973.68,"endTime":1980.19,"body":"Cryotherapy. You know, the Wim Hof method that's been so popular lately."},{"speaker":"Maddy Dychtwald","startTime":1980.22,"endTime":1985.74,"body":"There's something to it, I think, again, fighting inflammation and infrared saunas,"},{"speaker":"Maddy Dychtwald","startTime":1985.74,"endTime":1989.01,"body":"they've been linked with better health also."},{"speaker":"Maddy Dychtwald","startTime":1989.01,"endTime":1996.09,"body":"So yeah, I'm a believer, but I don't think you need to do those things unless you want to"},{"speaker":"Maddy Dychtwald","startTime":1996.09,"endTime":2000.32,"body":"try to take your healthspan and your lifespan to its very highest level."},{"speaker":"Maddy Dychtwald","startTime":2000.32,"endTime":2005.84,"body":"You know, there are other. Things you can do, for instance, dental flossing and using a"},{"speaker":"Maddy Dychtwald","startTime":2005.84,"endTime":2012.2,"body":"tongue scraper every day that has actually been proven to not only increase your health"},{"speaker":"Maddy Dychtwald","startTime":2012.2,"endTime":2018.83,"body":"span, but also your brain span, because there's some bacteria in our mouth that the"},{"speaker":"Maddy Dychtwald","startTime":2018.83,"endTime":2025.28,"body":"thought is that it makes its way up to our brain and can actually help accumulate the"},{"speaker":"Maddy Dychtwald","startTime":2025.28,"endTime":2028.61,"body":"amyloid in the tau that creates cognitive decline."},{"speaker":"Maddy Dychtwald","startTime":2028.61,"endTime":2030.5,"body":"So you don't want that happening."},{"speaker":"Maddy Dychtwald","startTime":2030.5,"endTime":2034.25,"body":"Just buy a $2 tooth tongue scraper."},{"speaker":"Peter Bowes","startTime":2034.28,"endTime":2035.39,"body":"Yeah, exactly."},{"speaker":"Peter Bowes","startTime":2035.39,"endTime":2039.65,"body":"You mentioned social connections, and I just want to dive into that a little bit with you"},{"speaker":"Peter Bowes","startTime":2039.65,"endTime":2045.77,"body":"because I think and the US Surgeon General has identified this loneliness is one of the"},{"speaker":"Peter Bowes","startTime":2045.77,"endTime":2049.79,"body":"biggest killers, not only in this country, the United States, but around the world."},{"speaker":"Peter Bowes","startTime":2049.79,"endTime":2053.15,"body":"And I think that is still quite a little known fact, isn't it?"},{"speaker":"Peter Bowes","startTime":2053.15,"endTime":2059.54,"body":"I think we all acknowledge the the benefit of having friends, but extreme loneliness can"},{"speaker":"Peter Bowes","startTime":2059.54,"endTime":2062.78,"body":"be absolutely devastating for, for a lot of people."},{"speaker":"Maddy Dychtwald","startTime":2062.78,"endTime":2068.81,"body":"Yeah. That's right. In fact, loneliness is the equivalent of smoking 15 cigarettes a day"},{"speaker":"Maddy Dychtwald","startTime":2068.81,"endTime":2070.55,"body":"in terms of your health span."},{"speaker":"Maddy Dychtwald","startTime":2070.55,"endTime":2076.46,"body":"So if that's not an incentive to, you know, go out with a friend or make a new friend,"},{"speaker":"Maddy Dychtwald","startTime":2076.85,"endTime":2082.91,"body":"one of the things that I think is really kind of exciting is the idea, can you make a"},{"speaker":"Maddy Dychtwald","startTime":2082.91,"endTime":2086.93,"body":"friend that's of a different generation than you, maybe from a different neighborhood"},{"speaker":"Maddy Dychtwald","startTime":2086.93,"endTime":2091.52,"body":"from you, someone that you just never thought you would ever be friends with?"},{"speaker":"Maddy Dychtwald","startTime":2091.52,"endTime":2097.94,"body":"You know, just smiling, by the way, at a stranger is considered a kind of social cue that"},{"speaker":"Maddy Dychtwald","startTime":2097.94,"endTime":2101.39,"body":"can actually impact your cortisol levels."},{"speaker":"Maddy Dychtwald","startTime":2101.39,"endTime":2106.01,"body":"So there is a variety of different things we can do, many of which are not very"},{"speaker":"Maddy Dychtwald","startTime":2106.01,"endTime":2110.69,"body":"difficult. And not only do they increase our lifespan, our health span and our brain"},{"speaker":"Maddy Dychtwald","startTime":2110.69,"endTime":2113.66,"body":"span, but they also bring joy to our lives."},{"speaker":"Peter Bowes","startTime":2113.78,"endTime":2116.75,"body":"I think that's a great way to bring this to a close."},{"speaker":"Peter Bowes","startTime":2116.75,"endTime":2119.06,"body":"Maddy this has been a really fascinating conversation."},{"speaker":"Peter Bowes","startTime":2119.06,"endTime":2122.18,"body":"Your book is called Ageless Aging."},{"speaker":"Peter Bowes","startTime":2122.18,"endTime":2127.19,"body":"It's Just Out A Woman's Guide to Increasing Healthspan Brain Span and Lifespan,"},{"speaker":"Peter Bowes","startTime":2127.19,"endTime":2130.19,"body":"published, as you say, by Mayo Clinic Press."},{"speaker":"Peter Bowes","startTime":2130.19,"endTime":2134.57,"body":"And there's a link to it and a transcript of this conversation in the show notes."},{"speaker":"Peter Bowes","startTime":2134.57,"endTime":2140.12,"body":"Let me ask you, Maddy, just before we close from all of your, well, decades of research"},{"speaker":"Peter Bowes","startTime":2140.12,"endTime":2143.33,"body":"that you've been doing now brought it together nicely in this book."},{"speaker":"Peter Bowes","startTime":2143.33,"endTime":2148.7,"body":"What are the lifestyle hacks that maybe in recent months and years that you've maybe"},{"speaker":"Peter Bowes","startTime":2148.7,"endTime":2153.8,"body":"learned about, that you've applied to yourself and you will definitely be continuing in"},{"speaker":"Peter Bowes","startTime":2153.8,"endTime":2154.82,"body":"the coming years?"},{"speaker":"Maddy Dychtwald","startTime":2154.82,"endTime":2157.04,"body":"Well, I've always been a big exerciser."},{"speaker":"Maddy Dychtwald","startTime":2157.04,"endTime":2160.7,"body":"I love exercise, it keeps my stress levels really down."},{"speaker":"Maddy Dychtwald","startTime":2160.7,"endTime":2166.46,"body":"But one of the things that I've really begun to do is not just exercise early in the"},{"speaker":"Maddy Dychtwald","startTime":2166.46,"endTime":2172.31,"body":"morning, because that increases the effect, the positive effect of exercise, but also do"},{"speaker":"Maddy Dychtwald","startTime":2172.31,"endTime":2178.55,"body":"it before I eat, because that too has been linked with more effective exercise."},{"speaker":"Maddy Dychtwald","startTime":2178.55,"endTime":2180.08,"body":"So easy thing to do."},{"speaker":"Maddy Dychtwald","startTime":2180.08,"endTime":2184.73,"body":"I try to do the easy things, to be honest with you, and that is an easy thing for me to"},{"speaker":"Maddy Dychtwald","startTime":2184.73,"endTime":2190.31,"body":"do. One of the big changes that I've made has to do with my sleep."},{"speaker":"Maddy Dychtwald","startTime":2190.4,"endTime":2196.61,"body":"One of the things I learned from the research for Ageless Aging was that sleep science is"},{"speaker":"Maddy Dychtwald","startTime":2196.61,"endTime":2202.85,"body":"actually beginning to morph into circadian rhythm science, and what you do in the"},{"speaker":"Maddy Dychtwald","startTime":2202.85,"endTime":2208.19,"body":"mornings and during the day is as important to your sleep as what you do in the night"},{"speaker":"Maddy Dychtwald","startTime":2208.22,"endTime":2213.63,"body":"time. So when I wake up in the morning and I try to do it the same, wake up within 15"},{"speaker":"Maddy Dychtwald","startTime":2213.63,"endTime":2218.42,"body":"minutes of the same time, every single morning, I worshiped the sun."},{"speaker":"Maddy Dychtwald","startTime":2218.42,"endTime":2224.75,"body":"I do maybe a sun salutation because I like to add in a little yoga there, but I just"},{"speaker":"Maddy Dychtwald","startTime":2224.75,"endTime":2229.25,"body":"really spend time just nourishing myself in the sun."},{"speaker":"Maddy Dychtwald","startTime":2229.25,"endTime":2234.65,"body":"And I know this sounds crazy, but it has really impacted my sleep in a positive way."},{"speaker":"Peter Bowes","startTime":2234.65,"endTime":2235.88,"body":"Maddy, it doesn't sound crazy."},{"speaker":"Peter Bowes","startTime":2235.88,"endTime":2239.24,"body":"It doesn't sound crazy at all, because you're doing exactly what I do."},{"speaker":"Peter Bowes","startTime":2239.24,"endTime":2243.8,"body":"And it's really it's really good for me to hear from people like you who've done, I"},{"speaker":"Peter Bowes","startTime":2243.8,"endTime":2244.91,"body":"guess, similar research."},{"speaker":"Peter Bowes","startTime":2244.91,"endTime":2249.26,"body":"I've interviewed a lot of the, I guess, the same people that you've talked to and come to"},{"speaker":"Peter Bowes","startTime":2249.26,"endTime":2253.82,"body":"exactly the same conclusions and the lifestyle trait, and you've just beautifully"},{"speaker":"Peter Bowes","startTime":2253.82,"endTime":2256.04,"body":"described it, and that is getting up early in the morning."},{"speaker":"Peter Bowes","startTime":2256.04,"endTime":2257.36,"body":"At the same time, every day."},{"speaker":"Peter Bowes","startTime":2257.36,"endTime":2262.79,"body":"I like to be starting my morning walk as the sun is just become beginning to come up."},{"speaker":"Peter Bowes","startTime":2262.79,"endTime":2266.0,"body":"So you have that point of day when you don't need any sunscreen."},{"speaker":"Peter Bowes","startTime":2266.0,"endTime":2269.66,"body":"The sun isn't particularly strong, but you're getting the the benefit of that light."},{"speaker":"Peter Bowes","startTime":2269.66,"endTime":2271.58,"body":"It's kickstarting the circadian rhythm."},{"speaker":"Peter Bowes","startTime":2271.58,"endTime":2275.96,"body":"I also do it before breakfast because, as you say, I think there are benefits of doing"},{"speaker":"Peter Bowes","startTime":2275.96,"endTime":2278.57,"body":"that and bringing it all together."},{"speaker":"Peter Bowes","startTime":2278.57,"endTime":2282.23,"body":"I always say, well, look, that's the best hour of the day."},{"speaker":"Peter Bowes","startTime":2282.23,"endTime":2284.78,"body":"It frankly doesn't get any better than this."},{"speaker":"Maddy Dychtwald","startTime":2285.47,"endTime":2286.85,"body":"It's the magic hour."},{"speaker":"Peter Bowes","startTime":2286.85,"endTime":2288.74,"body":"The magic hour. That's a good way to put it."},{"speaker":"Peter Bowes","startTime":2288.74,"endTime":2290.36,"body":"Look, Maddie, I've really enjoyed this."},{"speaker":"Peter Bowes","startTime":2290.36,"endTime":2291.77,"body":"It's a fascinating book."},{"speaker":"Peter Bowes","startTime":2291.77,"endTime":2294.98,"body":"I would really recommend it not only to women, but to men as well."},{"speaker":"Peter Bowes","startTime":2294.98,"endTime":2300.29,"body":"I think there's a lot of valuable information in there for both sexes, and I wish you all"},{"speaker":"Peter Bowes","startTime":2300.29,"endTime":2300.74,"body":"the best with this."},{"speaker":"Maddy Dychtwald","startTime":2301.27,"endTime":2302.47,"body":"Thank you so much Peter."},{"speaker":"Maddy Dychtwald","startTime":2302.47,"endTime":2303.88,"body":"Enjoyed this so much."},{"speaker":"DISCLAIMER","startTime":2303.88,"endTime":2309.1,"body":"This podcast is for informational, educational and entertainment purposes only."},{"speaker":"DISCLAIMER","startTime":2309.1,"endTime":2311.59,"body":"We do not offer medical advice."},{"speaker":"DISCLAIMER","startTime":2311.59,"endTime":2316.93,"body":"If you have health concerns of any kind or you are considering adopting a new diet or"},{"speaker":"DISCLAIMER","startTime":2316.93,"endTime":2320.71,"body":"exercise regime, you should first consult your doctor."}]}