How to Live Longer with Longevity Advisor Dr. Nicole Marcione

Dr. Nicole Marcione
IntegrativeAging.com
Instagram: @DrNicoleMarcione

Hosts
Stephanie - @giveasweat
Bradley - @hiitflexandchill
@giveStrength

Transcript

spk_1:   0:00
the actual composition of our microbiome changes so that the bad bacteria are at higher levels and that these bacteria actually impact our food choices. So it's not even about us having like the willpower. No. We have billions of little beings in our gut telling us they want sugar. We're gonna eat sugar

spk_3:   0:26
After spending years growing a business rooted in a mission of giving back, Brad and Stephanie are here to give strength Thio all areas of your life get ready to hear from experts in every field, from finance and fitness to mindset, relationships and entrepreneurship. This is the give strength podcast way are so

spk_0:   0:50
happy to invite Dr Nicole Marcie Oniy onto our podcast today She is a longevity expert. Essentially, she's got a company. She does that with her own company that she does that with So she's entrepreneurial Ah, longevity expert And we're gonna her braids a welcome doctor. Thank

spk_3:   1:12
you so much for having

spk_1:   1:13
me too. I'm really excited. Thio talk about all things longevity.

spk_0:   1:17
Yes, that's one of my favorite topics to read and hear about. So I'm gonna selfishly ask you a lot of questions. Excellent. Right off the bat, we like to ask a few questions just so we get to know you and then we can expand upon everything else later. So first question, in your words, what is it that you do similar

spk_1:   1:36
to, um, why one would hire a financial adviser to invest money for later life to your retirement? I work in that similar way with people, but for their longevity and their health and wellness. So I know a lot of your listeners air probably in their twenties and thirties, and might not be thinking that longevity actually pertains to them like that's way down in the future. But just like retirement, do you start saving for retirement when you're in your fifties or sixties, It's a little bit too late. By that time, you really want to start saving for retirement in your twenties and thirties, and it's the same for our long term health and wellness, cognitive declines and physicals. Declines start to happen in our thirties, and I know that sounds of little that depressing, but it also with empowering and that we can start as soon as possible on building that foundation so that we are healthy, vibrant, energetic, doing everything want to in our fifties, sixties, seventies, eighties, nineties and maybe even into our hundreds.

spk_0:   2:41
I love that. We're definitely gonna dig deep on all of that. Our second quick question is do you have a favorite book, podcast, author? Anything that has provided you a lot of value either recently or maybe something that stuck with you for a long time? Yeah, I would say, I

spk_1:   2:59
mean, I have so many that I listened to, but a huge one for me through the past few years has been Marie for Leo. I don't know if you're familiar with her. She's all about entrepreneurship and building a business online. And she has. It's called Marie TV. It's a free Siris. She also has a podcaster if you're into entrepreneurship and really want to learn more about how to get that started, she's a huge resource. The other one for me is Brendan Bouchard, and he is, ah, motivational speaker marketing guru. He's all about high performance living, And so no matter what our background is whether, um, we're personal trainers or looking for to start on business or whatever, we all wanna be high performers. So any little tips and tricks that we can get to up level are our lives is really big for me anyways, um, for health and wellness. Mind body green podcast has a lot of good topics, and they bring in a lot of scientists as well as everyday people. And just from having my scientific background, that's always something I'm interested in. I love listening to everyone, but as soon as I know someone has something that's steeped in the science of my ears, perk up a little bit more and I'm a little bit more apt. Listen to what they say.

spk_0:   4:25
I'm the same way. I didn't actually realize they have a podcast, but I'm a big fan of their websites and articles. They post there.

spk_1:   4:31
Yeah, it's really good.

spk_0:   4:33
Yes, all right. Third and final quick question here because this is the give strength podcast we really like to highlight when people give strength to themselves or to others. So I'd love to know if there's a time in recent memory when you did that, you gave strength either to yourself or to someone else. Well, actually,

spk_1:   4:49
right now, in this moment where we're all stuck in our homes, I should say stuff, but where we're pretty much being ordered to stay at home. This is the third week, basically, that I've been at home and when I first decided to stop too. So I'm also bloodies instructor. And, um, I stopped teaching my clients in the studio about three weeks ago. Even the or we were all ordered to close the studio. And right then I knew that I had clients that would still need some rules, and some of them were laid off in some of them. Their financial situation wasn't the best, so I decided to just offer free 30 minute bloodies classes online three times a week. And at first it was like I said, for me to give me strength to, like, keep myself accountable. Yeah, but now it's been really interesting After three weeks, Um, I'm doing it on my Facebook and Instagram live and then also zoom all simultaneously. Um, and now there's tons of people on there and I have no idea who they are, but I get emails and messages saying, Thank you so much. This is so helpful. I have something to put my calendar now or their kids do it with them on and so it's just been really fun and really warmed my heart to be able to help people at this time in some small way. I mean, it's not a huge way, but it's the way that I can help and it's been great.

spk_0:   6:12
That's awesome. I feel like this has been a trying time for people, but also you're seeing people show up and doing things for the good of other people, which is awesome.

spk_2:   6:22
Yeah, it's so cool, especially the fitness world like you go on any platform and the fitness world is showing up trying to get everyone through this. It's amazing.

spk_3:   6:32
Yeah, I mean, it's because

spk_1:   6:33
that's what we know, what to d'oh right and most of us who are in the fitness world of health and wellness, it's such a huge part of our own lives that we feel like we don't know what to do. We're not doing what we d'oh way. We're not moving our bodies, our reaction living, So I think that's the one of a big reason for all this things we're seeing right now online.

spk_0:   6:57
Love it. Well, awesome. Well, I would love thio. I mean, there's two ways, I kind of want to take this and two things I want to dig in with you. First of all, how did you become a longevity adviser? And you know, you talked that you love the science of it. So I know that you have experience with the science of it and tell us why you are so well suited to do this and why you're doing it. Sure. So

spk_1:   7:21
my journey started out as I mentioned. I've been teaching bodies for 15 years, and I had a lot of clients that were older, and I could see the difference in those who were able to have higher functioning lives than others. And a lot of times it was basically completely based on what type of physical activity they were doing in the levels of it. So that piqued my interest, and I decided to go back to school. And so I went back to school and got my bachelor's degree in life span health and then at the University of Southern California. And then I wound up going into the master's program Masters of Gerontology, which is the study of aging throughout the life span. So it's not just the study of old people, which is a lot of folks think about, but it's actually throughout the lifespan. So how do we change bio psychosocial so biologically, socially and psychologically, cause we'll go through many, many changes over the decades. Um, and so I while I was getting my master's degree, I got involved in some research, and it really made me more curious on where I could take this. So I actually then applied to PhD program at USC, and instead of continuing in gerontology, I decided to bring human movement back into It was always part of my journey, but actually bringing it into my research. And so I, uh, got into the doctoral program and bio kinesiology and physical therapy. So just a few months ago, I I'm graduated in December. And what's interesting, though, is like a year into it that it took me about 4.5 years to finish a year into it. I knew I did not want to go in Tak Adina, and here I am being trained as a research sciences and expected to go into, you know, opening my own research lab, getting grant money, doing all the experimental studies and everything. But in my heart of hearts, I was like, Oh, I don't want to do this. I want to work with people. I don't want to stare it data and graphs and do Grant riding all the time like, Oh, that just sounds terrible to me, But I really love the science behind it. I just didn't want to have that in my life. So throughout the rest of my program, I was coming up with all these different ideas. I didn't have a lot of time to focus on them, but just, you know, they would come up. I would put them in a compartment in my brain or write them down and be like, Okay, I'll get Stop it. It's eventually I decided side. It's a long

spk_0:   9:56
story. Eventually, I decided to figure

spk_1:   9:59
out Okay, how do I combine well, my scientific training in gerontology and human movement, along with my party's background? How delight bring all this together and try to make an income making a living out of it. That's when I came up with this idea of longevity, advising and and so basically it's working with people either one on one or a group coaching program and, as I mentioned earlier, taking them from a point where they're not feeling confident and what their long term help is going to look like and bringing them into a place where they do feel confident where they're gonna be able to live long lives. Pool of Energy s Oh, it's

spk_3:   10:40
kind of a

spk_1:   10:41
new concept. People are always saying What's a longevity adviser? And so in a way it's exciting because it's kind of being at the ground level of perhaps a new area of the field. But on the other hand, it's really nerve racking because I don't have any one to follow as a model for me. And so it's that flip of the coin like he can look at. It is either being really exciting or really nervous and anxious to hold it. But we'll see. We'll see what happened.

spk_0:   11:09
Well, I think it's It's so interesting from a business standpoint. I'm trying to think because when we train, inform our clients the younger clients, it is challenging to get them on board with things that are going to be good for their health. In the long run, most people want to look good right now. And ah, lot of people are actually willing to do very unhealthy things to look good right now that can have long term effects on their help. So do you see most people you work with? Are they older? And they're starting to feel or, you know, not old and over 70 but maybe over 40 or so when they're starting to feel those aches and pains and they're like, Oh, no, we're getting to that point where I really have to watch out.

spk_1:   11:51
Yeah, I would say, in general, my biggest audience or clientele is probably women in their mid forties to 60 for sure, and some above and some below, I should think when we hit 40 or around there. That's when you start thinking about what's the rest of my life gonna look like, And how do I want to make sure I'm in control of that? However, however, it's been really, um, eye opening in the past few weeks, because now people are realizing all right, my health doesn't just depend on like, oh, am I skinny or, um, I built, like going to the gym every day now everyone's. Hopefully everyone or more people are getting a of the lens of Am I healthy so I can have a strong immune system so I don't die from this virus? I mean, that sounds a little bit extreme, but it's true, like where

spk_0:   12:53
something like the

spk_1:   12:54
entire world is sitting in their homes right now. This is not something that's a little um, so now I feel especially after this, there's going to be more and more interested. Um, and this morning I was actually guest speaker at one of my friends. She's a professor, as is the Pacific University, and she had become guest. Speak to her class, and they're all seniors at university. So around 22 years old, like Super Young. I mean, they're probably my youngest group of people I've ever talked to, and in a group Sonny and they had so many great questions and we're so involved. And I have a feeling that if this cove in situation hadn't happened, that that might not be the case. So we're definitely seeing a shift in the world, and I I feel like from a health perspective, it's even greater because people are looking at this and the more serious way and not just on aesthetic Or I need to look good or do anything at all costs to be a certain wait or things like that.

spk_2:   13:58
Yeah, People are definitely taking this and going okay, How do I assess my health? Am I actually healthy? I know I'm not sick, but am I actually healthy? So that's like, uh, definitely a blessing from all this. And also they're thinking about their like mortality because sometimes we just take it for granted. Were like, Oh, we're young, we're gonna live forever. And then this is like a way I can get sick. Things can happen. I'm curious for the longevity advisor, since it's such a new category, What

spk_3:   14:30
is it

spk_2:   14:30
exactly like maybe a couple like things like practices that you do with

spk_1:   14:34
people? Sure. So in a pretty systematic way. What I found through my research is that there's four main things that impact our longevity and their movement. Nutrition restoration, which would include things like sleep, meditation, stress management and then the fourth thing is connection to connection to ourselves, two others to nature and to ah, higher purpose or universe. So those four things. If you really condensed down the factors in living a long, happy life, those are what come through the filters. And so what I do when I start working with someone is we sit down and we go through each of those four pillars I call them and see where someone is doing really well and why they're doing really well in that. So getting that like psychological component in it on and then where they're not doing so well and what steps to take to get them from point A to point B so that could be diet. It could be their sleep. It could be there. Just stress the hack out. Or it might be. Most people don't realize that social relationships and connection are so important. So before this code thing, social isolation wasn't a huge buzz word in the general community. But in the field of gerontology, it was a very big buzzword, because older adults who are socially isolated have a higher risk of mortality than those who smoke 15 cigarettes a day. I mean that this this study just came out of Harvard, so you are in a healthier position in later life, smoking 15 cigarettes a day than if you were all by yourself and socially isolated. Now

spk_3:   16:38
studies. It's crazy, right? So these

spk_1:   16:41
studies were done in older adults. But it goes to say I'm sure in younger adults it's not that different. It's just usually at a younger age. We're not a socially isolated, but now a lot of people are so so. I kind of got off track there. But so based on those four things and also what is called, uh, bio individuality, we go through and we see what a person needs based on their individuals. Unique makeup. So, for instance, like nutrition, it's so all over the place and everything is so trendy like Oh, I'm begin or I'm Paleo I'm Kito. What are you? This is the best way. No, this is the best way. And what's best for you might be terrible for me. Now. Does that mean that's wrong? No, it just means it's wrong for me. But right for you, so taking the time and getting each person to know what works for them, what they're going to stick to and equipped to keep going without constantly needing that hand holding I mean, they can keep holding my hand if they want to, but my goal is for them to get on their way, to be able to do this independently and figure out you know what's best for them. So

spk_3:   18:00
that's kind of kind of similar to

spk_1:   18:01
health coaching, but with a lens of longevity thrown in there.

spk_2:   18:07
Yeah, I love that. And I think what the younger audience should take away is like You're not gonna just be 61 day and then able to connect like if you didn't live a life of connecting with people. It's not like you're 16 year like, You know what? I just got this urge to go make a bunch of friends and connect with people. So we kind of like learn those skills as were younger and then develop them throughout our life.

spk_1:   18:31
Exactly enough the case. I think, with all of those factors, Ray, if we start something at 60 it's never too late. I always say that like there are a lot of studies right now going on where they take someone who's 70 and put them through whatever an exercise, intervention or cognitive intervention or, um, some sort of nutrition, and they will see huge results, mostly because they started out probably pretty low. But so it's never too late. I always tell people who start, but it's always always, always much better to start as soon as possible.

spk_0:   19:07
It's so interesting with all of this because, you know, Brad and I coach people on their health, and we also believe that health is so much bigger than you know. Of course, nutrition is huge. Of course, what you put in your body, what you do with your body, those air giant. You can't ignore the effects those have on your health as a whole. But we also focus on three other things financial wellness, mostly because it it goes into the stress and then goes on to your your self esteem. But we have connection in there as well as a small contribution, so contributing to the world. And we believe that all those things work in tandem to make you well or make you healthy. So it's really nice to hear you focusing on a very holistic you of all of this rather than yeah. How can I go into my seventies looking real, huh?

spk_3:   19:56
You know, right? And that might be that might be

spk_1:   19:59
a really good bye pod.

spk_0:   20:00
Oh, yeah,

spk_1:   20:01
like that's well right? Exactly. So it's doing My tagline is an anti aging is B s. And it is not that I'm against looking good when you're older. It's that

spk_0:   20:14
Oh, I Milan on, like being a hot grandma like

spk_3:   20:17
that's the exactly

spk_1:   20:19
exactly. And so instead of this mentality of anti aging, which really, there's no such thing right, we either accelerate our aging process or decelerate are aging process. If we're not aging, it means we're dead. So we don't want really anti aging. We want optimal aging. And so that is the mindset. My mission in life right now is to change our cultural mindset from being this anti aging and always scared of getting old to really embracing it. And how do we do it in the best way possible? Yeah,

spk_3:   20:55
how do you feel

spk_0:   20:56
about the trend now of bio hacking? I feel like there's a lot of people on social media or quote unquote experts, most of them not scientists, that air doing quick axe and some of them I've seen look very interesting and some I don't think I could afford to do. But what do you feel about the bio? Had any friends? Yeah, it's so

spk_1:   21:17
It's so hard right now because there are so many things right, whether it's cryo, their pee or ivy treatments. And I'm not gonna knock any of these things. But again, coming from a scientist point of view. And I understand science is really slow, right? Like we're just now figuring out that, of course, acupuncture works and that DIA effects are in our mental health and wellness, which people have been talking about for eons. But now, finally, we have science to back it up. So just because there's not scientific evidence doesn't mean that there's no evidence. It just hasn't been brought to the fore. But I'm always really leery of jumping on the bandwagon, especially if someone doesn't have the background. And there could be a scientific study to support pretty much anything. We all need to be our own investigator and dig a little deeper. So just because something said there was a study that supported X Y Z like, was it a randomized controlled trial? How big was the sample? Like? Sometimes the sample size is five people by People do this and five people didn't like

spk_0:   22:31
you can't

spk_1:   22:32
do anything off of five people. So so really being knowledgeable about what? The research is behind something and should not be afraid to dig a little deeper. If you don't understand all the statistics and all that, that's fine. But there's some basic knowledge that you want to be able to look at. See who's funding the study like a lot of times industry funds, certain studies. And so unfortunately, there's a lot of, like, um, conflict of interest going on that aren't reported. So always keeping whatever you read and whatever you're going to try to. No, the background. Now I'm not saying like most of these things are gonna hurt us, right? So if you're gonna try it, that's great. And if it helps than fantastic but to not put all your money on something and totally expect it to have super killing benefits, cause some of these claims, especially some products, I get pitched all the time to join or Thio endorse products that they're saying are improving these various cascades in our body like OK, on a molecular level. That's true, this can happen. However, just because I'm taking a pill that has something it doesn't mean it's gonna make it all the way to that cell. So again, just knowing what is the science of the human body? Like, how does it work and maybe those hex. Now, if I take that supplement, um, it could be fine. It's probably not gonna hurt me. But is it going to do all that anti aging? Because that's usually what it says, and I almost always just delete those emails right away. Um, are these hacks really doing what they're saying? Who? We don't know yet. We have to wait to see. So I'm not saying Don't do it, but I'm not single. Put all your your money on him, either.

spk_2:   24:27
In my hang up with a lot of these hacks is that they're usually marketed as like don't change your lifestyle. Just do this. So it's like don't worry about eating right or being healthy or exercising or whatever. Just come do this, For example, like the Ivy thing, there's a huge market for Ivy's to be delivered to hotel rooms in Las Vegas. Now we all know that's because people are super hungover. So like that's

spk_1:   24:56
not long training, right?

spk_2:   24:58
That's not That's not longevity at that point. Sure, like the claim might be true, but I think a lot of people that were going to those things are trying to replace the actual action of being healthy,

spk_1:   25:12
right? Yeah, or the There's something like, Oh, just beyond this machine for three minutes. And it's like doing boarding minutes of weight training. Um, okay, probably not like there's a lot of things going on on how muscle bills And no, that's probably not the case. I don't know. Well, let's wait and see. But you know, some things just don't change. So I totally

spk_0:   25:37
agree. I always trying to tell our, you know, wellness clients like if it says it's the exact same as something else if it says this is the equivalent of eating 20 vegetables, but you don't see 20 full vegetables, there's so many things that go into a vegetable. There's the fiber. There's, you know, so it's not the same. It's not the same. It doesn't mean it's bad. Like you said, it doesn't mean it's gonna hurt you. It just it's not the same And if anyone's cleaning these big claims, those are usually the big red flags for me. A big giant claim. Yeah, I'm ready. Run. Yeah.

spk_2:   26:11
And how many things in our life are worth it if we don't have to put any effort into, like like enough? Nothing. Nothing?

spk_0:   26:19
Yeah, and I just wanted to tack onto that. We all just harp done. You know, these big claims and people doing these things and buying these products. And none of us, I think, judge anyone purchasing any product or spending any money on that because we get it. We all want to feel healthier and live longer and look good and all of those things. And there is such an oversaturation off information out there and there's information, confusion, and there's people paying for headlines. And like you said, there's people paying for studies. So if anyone's listening, you know, we don't judge because there is so much information. So if you can give us, like, actual actionable tips, that's amazing. So I'm super excited to hear what you're

spk_1:   27:00
gonna say. Yes, So I'm gonna leave the nutrition one for last. So we were, um you're a movement for the first pillar movement is just move every day. So people, a lot of times sitting too cool. What's the best exercise for longevity? And really, it's which ever exercise you enjoy enough to do every day. So if that's walking, great if it's yoga, if it's Pallotti's, it's surfing. If it's tennis, whatever you know is going to motivate you and that you're gonna enjoy, and that makes you feel good. Do it now if you want to take that a little deeper. What I found in my doctoral work was there certain exercises that are cognitively complex physical activities, meaning you must use your brain and your body in order to accomplish whatever that physical activity is together. So, for example, if you walk on a treadmill and you're reading a book, that physical activity is not cognitively complex because your body your mind, is reading the book. It's not focusing on where your body it's like walking gate is very pretty automatic in human beings. So things like tennis, where you have a partner, where you're in an environment where you have to know exactly where your body is in space to catch that are not catch, but to hit that ball or Pallotti's like, I don't know if you've ever done twenties before, but if you've done hundreds, you're not thinking about your grocery list. You're thinking, Oh, my gosh, how am I gonna keep my legs exactly where they are and curled up that long? Right

spk_0:   28:41
where I'm thinking. Oh, shit. Spurns lot

spk_2:   28:45
exactly where I'm thinking. Stephanie, Why did you bring me?

spk_3:   28:49
That's what Yes, we are in the movement in that

spk_1:   28:54
movement in that moment, or dance where you have, like, choreography where you have to think about what the next step is. Otherwise you're gonna step on someone or tripper also. So these types of exercise first, I want to say, find whatever it is that you know you love and you're gonna because if you're I could tell you anything The best thing. But if you don't like it, you're not gonna do it. And then second, if you can incorporate something that's cognitively complex into your weekly routine a couple times a week, that's going to keep not only your body functioning well, but actually stimulate our brains and keep our brain's functioning and and growing.

spk_0:   29:32
Um, if someone did want to walk. Would it be may be better for them to walk like a different route every day or something to keep the brain engaged as well. That would add that

spk_1:   29:43
that would be helpful. Or, if you are walking on a trail, um, trail walking, you have to pay more attention to where you're stepping, right? So you don't trip over a root or slip on a rock or something so that you're actually are engaged more and where your body is in space. Now I'm nothing again. Don't walk like walking is one of the best exercises ever. But if you wantto not just effect or impact your physical body, but you wantto impact your cognitive function, that's when you want to start bringing into this cognitively complex activity.

spk_0:   30:17
That's so come thing I have never thought of before, So that's really cool to hear. I love that

spk_1:   30:21
often. Hey, uh, four restoration. I would say the number one thing is sleep so so much happens when we sleep. It's not just our bodies repairing but our brain. I don't know if you've heard of. It's called the GL Emphatic system lymphatic with the jig lymphatic system, so It's basically our brains waste clearing system, and it only happens when we sleep. And so, uh, our brain volume actually decreases by about 18% so that the fluid increases the volume of fluid, and it is literally a wash for our brain. It takes out all the toxins and the tab lights that are not needed and brings in all the nutrients that are brain does need. Now, I'm not saying you have to sleep eight hours, but we're about 95% of human beings on average of 7 to 9 hours, isn't it? Most people who use that here say, Oh, I get by on four or five hours and I'm fine are probably not being truthful with themselves. There is a small percentage of human being that their genetic makeup is. They only need a few hours of sleep. But that, by and large, is a very small portion of the population. So making sure you're getting enough sleep typically exactly seven hours and just kind of play around and figure out what is your exact need where you can wake up without an alarm. I mean, most of us don't have that, uh, luxury I don't

spk_3:   31:53
but Kyle, that sounds really nice, but I do know

spk_1:   31:58
that I need seven hours in about 15 minutes. That's my sweet spot, and it's just taken me a few years to figure that out. So to encourage everyone listening to really invest some time into figuring out what works best for use asleep is is very important and then connection. So connection and meaning. And it doesn't mean you have to be best friends with your family or you have to be in a partnership. But you have tohave someone, some sort of community or tribe, and that could just be one other person that could be your pets that could be a grandparent's. But having someone that you can go to in a time of need and distress, that's where the health benefits coming. And also then that brings me to like a greater sense of meaning and purpose. So without that sense of meaning and purpose, a lot of times we just go through life on autopilot to taking some time figuring out who we are as a person. What's important, what fulfills us and don't worry about other people like other people, have expectations and everything else, but figure out what is true to you and then really go after that so that you can have that higher sense of purpose. So that's, um, connection. And then, lastly, with nutrition, everyone is so individual. It's hard to just say, make Blake and statements. But I would say the number one thing is most of us are walking around dehydrated, and our bodies cannot function. Our brains, our hearts, our organs, every individual cell in a dehydrated state. So most of us need to make sure we're drinking enough water and that it's clean water. Um, so that would be my number one tip for nutrition. I know that doesn't sound exciting and sexy, but it's just really on easy way. Just feel so much better. I mean, sometimes you give people that tip like Okay, what's your water? And take Let's let's do this many ounces per day and all of a sudden, like their brain fog has disappeared and they're not eating a bunch of junk anymore, and they're sleeping better. And just that little fact of hydration can really make a huge difference in our lives.

spk_0:   34:13
And like you said, everyone's needs are different. But do you have, Ah, starting off point that people can start with, like, how many ounces per day is it for pound of body weight, or is there something ratio?

spk_1:   34:25
I usually say half your weight in ounces. So if you weigh 100 and £20 be like 60 ounces a day now, if you're working out a lot or sweating a lot, then obviously that's probably going to need to be increased. If you're really sudden, Terry, maybe you don't need to drink that much water again. It goes back to the sleep of what is best for you. And another good indicator in is what? Which? The color of your P?

spk_3:   34:57
Like I know that sounds terrible, but look in

spk_1:   34:59
the toilet when you heat like, Is your peak pretty clear? That's what you want it to be. If it's yellow or dark yellow or even brown, then that's really bad. It's It's round. You need to go the doctor,

spk_3:   35:10
but situated, you go now exactly everything

spk_1:   35:15
down. You can listen to this later.

spk_0:   35:17
Yup, more important things right now,

spk_1:   35:21
but yeah, so I would say that's probably my starting off point now, you might have people there like I just drink Diet Coke all day long. You're not going to get that person. Just quit Diaco cold turkey. Most likely. So then, you know, slowly but surely, Like Okay, maybe let's have one carbonated water with lemon or something like a spin drift. So it still seems that soda type feeling, but not quite with all the junk in it. And then eventually, Usually the person is able to wean off of it because they start feeling so much better. So small steps, you know, unless most people can't do huge, huge steps. Otherwise, uh, you're not able to maintain whatever goals you're working towards.

spk_0:   36:07
Yeah, we do a little test or I personally dio with new clients. We used to do this when I would have new personal training, nutrition clients. And I'd say your gold for this week is to eat vegetables with breakfast every day, So I don't care what vegetable. I don't care how you do it. I don't care people in the town of oil on it, like right now, I don't care. But you're gonna add a vegetable to breakfast. And if they came back, the next week and they didn't do it. They'd be like, Okay, what's the next step? Oh, no. There is no other step because you weren't ready. You got it. Get one little thing down. So and people are at different points in their journey, and they're more or less ready. But I think you're right. It is the little steps, like people want it spelled out for them and they want every supplement and they want all this perfection. And it's like Noah's human beings. We gotta work with how we know we work. And that's baby steps. That small changes.

spk_2:   36:53
Exactly. We definitely are in the camp of adding things. So, you know, if someone is drinking two gallons of Diet Coke, they're not gonna be able to stop drinking Diet Coke. So stef and I, we've always thought like, Okay, continue to drink Diet Coke if you absolutely feel like you have to. But let's add water and you'll start crowding out the bad stuff.

spk_1:   37:15
Yeah, I love I love that, um, crowding out idea for sure,

spk_0:   37:20
because it's it's, I think the fact that you have a job and we have a job and, you know, wellness is such a big industry. People are looking for answers and they are looking for ways to not feel deprived. And there is still this weird idea that eating vegetables is deprivation, that drinking water is deprivation, that all these things are depriving you of something when in reality when you start eating that way, you start treating your body well, you start listening to it. And I love, love, love your focus on bio individuality. Brad and I are both vegan. But we both say if we needed a steak tomorrow, if we wanted a steak tomorrow No, I'm gonna even wholesome against Richer. But we don't need it, because what if our chemistry changes? Right now, we feel amazing. And, you know, we have ethical reasons and environmental, you know, there's a whole string of things, but what if something had changed and I needed to consume something else? The fact is, I'm sure you've done a lot of research into our you know, our cells change our body changes, our organs change throughout our life. And maybe something will change down the light know in my heart of hearts, I hope it doesn't cause I don't want to eat a little furry animal. But you, No way. Try and explain to people like, Yeah, what diet works for my body. What movement works for my body doesn't necessarily work for your So I love that you take such an individualized approach with your clients. That's amazing. Yeah,

spk_3:   38:49
and just what you

spk_1:   38:49
were saying. What's working for me now might not be working for me next year might not work for me in 60 days and maybe when I'm 80 might not be working for me, so I need to be adapt. It's not about the survival of the fittest. It's about the survival of those who will adapt. So we really need Thio adapted human beings, your dynamic organisms. Everything's changing, like our little cells right now have trillions of cells that have various needs throughout the day. It changes, so that goes back to really tuning into our own bodies at that moment, like not just eating something because someone says it's good or avoiding some that I mean obviously like super processed foods and sugar. That's all bad. I'm not gonna say, like at all that that

spk_0:   39:35
that's not food. That's what a lot of people. I'd say it's food like products, right? Exactly. Exactly. Jason is not really food goes,

spk_1:   39:46
Yeah, And so to really tune in to what your body is craving. And then just to, um, it's a little bit of a tangent. But I was just reading a 2028 review articles very recent in the journal Neurobiology, and the title was the Nutrition Microbiome Tango. How what we eat affects our gut brain axis. And it was so interesting because I mean, the study of the microbiome is still not fully understood how the gut and the brain communicate with each other. But what they were saying is not on Lee what we eat contributing to the types of bacteria in our stomachs. So, for instance, if we eat healthy, then we're gonna have a healthy and good happy microbiome making our serotonin and all the other chemicals that it's supposed they're supposed to make. But if we are constantly feeding them junk, the actual composition of our microbiome changes so that the bad bacteria are at higher levels and that these bacteria actually impact our food choices. So it's not even about us having like the willpower, no We have billions of little beings in our gut telling us they want sugar. We're gonna eat sugar. So isn't that fascinating?

spk_0:   41:08
Yeah. I thought

spk_1:   41:09
it was so cool. I'll have to call, you know, you this study, but, um but so so now it's even more important to know. Okay, I'm craving carbs right out. Why? Why? My craving hearts doesn't mean I'm being bad. Like, just why is it like it? I just did a crazy hard workout. Am I stressed out of my anxious over something is a different time in my cycles. Like, what is it? And figure out the why and then if you still need that like cupcake, Okay, have one. But no. Why? And then you're not going to go off on this crazy binge of, like eating the whole boxes cupcakes or or maybe realized Well, actually, I could just have a hapless sweet potato, and that's gonna take care of my cravings. And it's going to be a healthier choice for now.

spk_2:   41:59
Yeah, that's huge. Especially with the cravings, cause I mean, so many of us struggle with cravings. One little hack that I do sometimes is like if I want something like like a cookie, cause I want cookies. I always say, Like, want a cookie? Eat a banana, Right? So then I'll eat a banana, and then it's like, so that has, like, the sugar and the carbs and everything. And if I still want the cookie, it's not really about, like, nutrition at that point. Just cravings. Yeah,

spk_1:   42:32
Ray.

spk_3:   42:33
And sometimes you need the cookie cookie

spk_2:   42:36
sometimes to have a banana and a cookie.

spk_3:   42:40
And you know what that

spk_1:   42:41
is, OK, Because this is living life, right? We don't want to be like you were saying something deprived of stuff. Um, but, you know, eating the majority of the time healthy is just going to really nourish and cooler bodies. Dealer by them. There they go.

spk_2:   43:03
Rusty has made an appearance. Everybody

spk_0:   43:05
talking in the background. Okay, let's see. We talked about nutrition. We talked about connection a lot. O. I think it's interesting that you touched on you. No connection in so many different ways. It could be with other people. You also mentioned higher power. Um, as a non religious person, I do see the benefit of religion in people's lives. And I do see you know the connection to something bigger themselves bigger than themselves. And are their studies that site, you know, being called to a higher being her, you know, Are there studies that show scientific benefit to believing in something bigger like that?

spk_1:   43:50
Yeah, and it's not necessarily I'm not religious, but, um, it could be a connection to a higher being or your religion or a spiritual connection to the universe. It also takes into consideration ah, higher sense of meaning, like you're part of something bigger than just yourself. So that could be your community. That could be God. That could be universe. Whatever that bigger thing is, that's usually the main thing that comes out in the research. And then you're probably familiar with the blue zones. Um, and a few of these of these blue zones are areas around the world where people, an unusually high amounts lived into their hundreds. And they live very well, like without signs of dementia, heart disease, um, and what they found. And it's really, um, fascinating, because these different zones are in very different parts of the world, like Japan, Central America. Loma Linda, California has one which seems crazy.

spk_3:   45:01
Get it. Laurie, Linda,

spk_2:   45:04
Linda, everybody,

spk_1:   45:07
um And, uh, the other is Greece and Italy. So those two are kind of similar culturally. But one of the things that connects all of these groups is their ties to either religion or community and a close knit community. So one of the things in Loma Linda is that most of them are Seventh Day Adventist. It's a very big community of Seventh Day Adventists, and they have a very tightknit group, and church is very important. And, like all day, Saturday is dedicated to their church and to family. On the flip side, you didn't find that much church centric, um, connection in Europe. But what you did find was a lot of community and family. So the neighborhoods, like these people, have been together through thick Kenton. So that and then having that greater sense of responsibility to their community and making sure everyone is okay, that that type of greater sense of purpose or or a sense of connection with other people Andi, even being connected to nature is so powerful, right? So that's it against something bigger than ourselves is where that comes in.

spk_0:   46:22
So you're saying that not everyone in the audience has to rush out and join a church right now. That wasn't Thea.

spk_3:   46:28
I have not because I don't feel so. As long as it's something

spk_0:   46:34
bigger than yourself. You're good.

spk_1:   46:35
Exactly. Exactly.

spk_2:   46:38
I think it's interesting that you said nature because I actually crave nature. If I haven't been out in a wild Alltel's definite. We need to go drive into the mountains or we need to go sit on the beach. I could only make it usually like maybe two weeks, and then they have to go city

spk_1:   46:55
as this, especially being in L. A, um, and others who live in cities. It's so true, and there's a whole field of science. Now it's called bio Feel Leah B I O P H I L. I. And basically it's all around how nature impacts human physiology. So now there's a lot of studies that are demonstrating. Being in nature impacts our stress levels right away, so it lowers our blood pressure. Being in nature increases our immune system, and so all of these things happen to our bodies physiologically when we're out nature and one of the mechanisms which is really cool is that trees communicate via these components chemical components called Turpin's. It's kind of like, um, pheromones for humans, and so the trees and plants have them. And what the science behind a lot of this is is when you go for a walk in nature, those ter beans are actually communicating with our cells in our bodies, and that's why it's changing our physiology. Isn't that amazing? That's so really just now getting started this whole field of how being in nature affects us for the better.

spk_0:   48:15
I think it's so interesting about physical and mental wellness and longevity and all of this that a lot of it is just going back to what you make. What makes you feel good?

spk_1:   48:24
Yeah, I agree for sure.

spk_0:   48:27
Yeah, well, I feel like we've got a lot of fun, science based information from you. Is there anything else you feel like you want to add?

spk_1:   48:35
So I have on my website of 30 day longevity and brain health video, Siri's and so I'm giving that to all your listeners. So if they would like, they can use the OED give strength, so that will be a nisi thing for them to remember. But if they put the code and give strength that can get it for free. And it's just a 30 videos there, about five minutes each. And they'll have to do with longevity or brain health. And they're very easy to implement that day. And it's just a way of getting getting this into a lot more people's hands.

spk_0:   49:13
I love that. So

spk_2:   49:15
I think I'm gonna use the code because

spk_3:   49:16
I hope you D'oh! Yes, yes, for that. Oh, you're so

spk_1:   49:22
welcome. You're so welcome. Yeah, And if you're if anyone listening has any questions, please, You can reach out to me. I love talking about this all day long every day. Um and I'm on because on instagram it's at Dr Nicole Mar Stanny just d r and I C o l e m a r c i o n e and I ozai is w w w i n t e g r a t I v e a g i n g dot com Integrative aging dot com

spk_0:   49:55
Awesome. We hope a lot of people check that out. I feel like we might have to reconnect with you. I just I wanna nerd out on some studies if this

spk_1:   50:04
is really amazing. Thank you so much for inviting me.

spk_3:   50:07
Thank you for listening to the gives strength podcast. You can give strength to our cause by rating reviewing and subscribing, and we'll continue bringing interesting and valuable episodes to you.