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我对死亡没有恐惧，活到80、100、120岁都可以接受。重要的是生活质量，我不希望身体衰弱地活着。我个人对寿命没有硬性限制，但也不追求活到350、500岁。我更关注如何提高生活质量，而不是单纯地延长寿命。我认为，每个人都应该思考自己想要什么样的生活，以及如何通过健康的生活方式来实现这一目标。对我来说，健康不仅仅是长寿，更重要的是在生命的每一天都充满活力和快乐。

我并不惧怕死亡。活到80岁、100岁，甚至120岁，对我来说都可以接受。关键在于生活质量，我不想在衰老和虚弱中度过余生。 我对寿命没有设定一个明确的数字上限，虽然活到150岁、180岁甚至200岁听起来也很不错，但350岁、500岁就有点过了。

长寿并非终极目标，生活质量才是核心。 我关注的重点是如何保持健康，拥有高质量的生活，而不是单纯地追求长寿。 这几年，我一直在探索和实践各种方法来优化我的健康指标，并从中总结经验。

改善健康的关键转变：间歇性禁食

大约十年前，我开始尝试间歇性禁食，也就是时间限制性饮食。虽然临床试验主要针对超重或患有糖尿病等人群，但我的个人经验表明，即使没有这些问题，间歇性禁食也能对健康产生积极影响，或许能带来5%-10%的改善。 这体现在改善胆固醇、脂质、血糖、血压等指标上，并且我认为它有助于延缓生物衰老。

我如何判断健康指标的“最佳”状态？

我并没有固定的医生，而是自己进行研究和干预。 判断健康指标的最佳状态，需要综合考虑大量研究，评估研究质量、方法论和效应大小。 对于一些已被广泛证实有害的因素，例如肥胖、高血压和糖尿病，我们可以有很高的信心去避免。而对于一些尚缺乏足够人类数据支持的指标，则需要保持谨慎态度。

关于健康指标的误区：肌酐并非完美的肾脏健康指标

很多人关注肌酐水平，但肌酐容易受到肌肉质量、运动和服用肌酸等因素的影响。 因此，一个更可靠的肾脏健康指标是胱抑素C，它可以更准确地反映肾脏功能。

未来长寿科技的展望

我对未来长寿科技的发展持乐观态度。 未来五年，干细胞、外泌体、肽类、激素等疗法将得到更广泛的应用。十年内，我们有望研发出更有效的延缓衰老药物，例如改进版的雷帕霉素或GLP-1激动剂。十五年后，基因编辑技术或许能带来更显著的突破。 但需要注意的是，这些技术可能只能延长健康寿命数年，而非实现大幅度的寿命延长。

我的健康检测和追踪

我每年在健康检测上的花费大约在1万到1.5万美元之间，这包括补充剂、血液检测和健身房会员费等。 我追踪的指标包括睾酮、性激素、血脂、血糖等基础指标，以及一些更具体的指标，例如同型半胱氨酸、氧化型低密度脂蛋白和肿瘤坏死因子-α等。 我更倾向于关注那些与健康风险直接相关的指标。

我做过哪些“有害”的实验？

我曾经做过一个极端的实验：连续100天进行多相睡眠（每天只睡4小时）。虽然保持了认知能力，但体力和运动能力受到了严重影响。 如果能回到过去，我会告诉自己不要这么做。

我还做过一个五天禁食加马拉松的实验，结果导致皮质醇水平飙升，睾酮水平骤降，对健康造成了负面影响。 虽然我并不害怕暂时的生理变化，但下次我会更好地规划，避免在身体状态不佳时进行社交活动。

关于营养和饮食的建议

我个人饮食比较灵活，但始终保持足够的动物蛋白摄入。 对于预算有限的人，我建议选择价格相对低廉的健康食物，例如牛肉、鸡蛋、红薯等，并补充一些蔬菜和水果。 不必追求昂贵的“超级食物”，因为人体对营养物质的需求量是有限的。

营养建议的经验法则：返璞归真

对于营养知识有限的人，我建议参考旧石器时代人类的饮食结构作为参考：以肉类、块茎、鱼类、浆果等为主。 简单来说，尽量选择未经加工的天然食物。 当然，有机食品和非有机食品的选择也需要根据具体情况而定。

蛋白质与长寿：并非简单的正负关系

关于蛋白质与长寿的关系，存在不同的观点。 虽然高蛋白饮食可能在短期内促进肌肉生长，但长期高蛋白饮食也可能增加某些健康风险。 我个人认为，老年人可能需要更多蛋白质来对抗肌肉流失，而年轻人的蛋白质摄入量则可以相对较低。 更重要的是关注IGF-1等指标，而不是单纯关注蛋白质摄入量。

关于促智药物和认知增强

除了咖啡因，少量尼古丁（例如尼古丁贴片）也有一定的促智作用，但需要注意长期使用可能带来的风险。 L-茶氨酸可以减轻咖啡因的副作用，并提高专注力。 此外，适量补充盐分可以缓解咖啡因和尼古丁带来的焦虑感。 间歇性禁食也能提高我的工作效率。 至于莫达非尼，效果因人而异。

结论：

健康长寿是一个复杂的问题，没有放之四海而皆准的答案。 我分享的只是我个人的经验和思考，希望能够为读者提供一些参考。 最终，每个人都需要根据自身情况，找到适合自己的健康生活方式。 这不仅仅关乎长寿，更关乎生活质量和幸福感。


 

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00:25 在65岁左右，低蛋白饮食实际上会增加死亡风险。

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00:46 我对死亡没有恐惧，活到80、100、120岁都可以。

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01:11 我不想活到350、500岁，生活质量很重要。

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01:56 间歇性禁食可能有助于减缓生物衰老并改善血液指标。

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02:25 间歇性禁食的临床试验主要针对有超重或糖尿病等问题的人。

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02:46 我认为间歇性禁食可能带来5-10%的改善。

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03:26 我没有医生，我认为我自己就是自己的医生，我做所有的研究和干预。

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04:10 如果我真的想全面了解我的基因、家族史和血液检查历史，并找出我需要改进的地方，我会信任Anil Bajnath。

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04:58 我们对血液检查没有最佳答案，更不用说整个长寿领域了，我们只能对某些事情有一定程度的信心。

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05:08 我们可以相当肯定肥胖、高血压和糖尿病对你的寿命不利。

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05:35 低信心度是指从未在人体中得到证实的机制数据和推测性理论。

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05:47 高血糖、胰岛素抵抗和高血压与较差的健康结果相关，所以我们可以肯定要避免这些主要的合并症。

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06:14 我会查看现有的研究，并评估研究的质量，分析方法和效果大小。

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06:29 生物年龄时钟的研究表明，较高的生物年龄评分与较高的死亡风险相关。

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07:05 生物年龄评分会随着一天中的时间而变化，早上较高，晚上较低，尤其是在感染冠状病毒或普通流感后会升高。

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07:49 如果我有1亿美元来调查哪些指标更优，我会选择进行更长时间的临床试验，因为人类寿命相对较长，很难看到干预或血液指标范围是否真的能延长寿命。

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08:22 理想的研究是让基因相同的双胞胎从出生起遵循不同的计划，然后跟踪他们直到死亡。

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09:01 也许你可以在某种人工智能或模拟中模拟它，加速时间线，看看效果。

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09:40 很多人都在关注的肌酐是一个误导，因为肌肉多、吃更多蛋白质、锻炼或服用肌酸会导致肌酐水平略有升高，但这并不表示肾脏损伤或功能障碍。

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10:00 通常他们会根据肌酐计算eGFR（估计肾小球滤过率），这是一个肾脏健康的指标。

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10:23 更好的肾脏指标是胱抑素C，它不受肌肉质量和运动的影响。

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10:43 人们应该更多地关注胱抑素C，并用它来计算eGFR，而不是看肌酐。

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11:12 在未来5年，我们将更多地利用干细胞、外泌体、肽、激素等已知有效的方法。

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11:41 在10年内，我们有望拥有一些长寿药物，比如雷帕霉素。

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12:12 在15年内，可能会有基因编辑方面的进展。

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12:32 肽类和GLP-1激动剂可能只能延长10-20年的健康寿命，而基因编辑可能会带来更大的突破。

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13:18 我估计我每年的测试费用在1万到1.5万美元之间，包括补充剂、血液检查和健身房会员费等，但不包括食物。

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13:50 在美国做这些测试更贵，但在印度的疗养院做全身分析只需要几千美元。

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14:41 去年我花了大约4000美元在健康测试上。

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15:07 去年我追踪了我的同型半胱氨酸，因为它比我希望的要高。

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15:38 我最常测试的是睾酮、性激素、血脂和血糖。

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15:56 去年我测试了大约八次睾酮，想看看不同的事物会如何影响它。

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16:50 九年前，我尝试了多相睡眠，每天只睡四个小时，持续了100天。

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17:28 我停止多相睡眠是因为它影响了我的身体表现，在健身房更难了。

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17:57 长期剥夺睡眠肯定是不值得的，你可能会获得一些工作效率，但如果你因此而缩短寿命，那就不值得了。

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18:32 睡眠不足可能会让人感到清醒或有点醉意。

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18:55 睡眠不足可能会增加脑源性神经营养因子（BDNF）。

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20:15 多相睡眠会模糊白天和黑夜的界限，让人感觉像一个连续的长日。

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20:32 五天禁食加上马拉松比赛对我的身体造成了很大的伤害。

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20:57 禁食加马拉松导致我的皮质醇水平是参考范围的两倍。

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21:20 我可能会再次尝试五天禁食加马拉松，但我会更好地训练。

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22:56 有些食物被过度炒作，但价值不高，而且非常昂贵，比如豆芽。

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23:39 自己种植豆芽和发酵食物更便宜。

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24:09 理论上，你可以从几百克肉中获得所有营养，所以不需要每天吃两三公斤肉。

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26:15 我通常会摄入大量的动物蛋白，通常是牛肉和鸡蛋，如果我吃很多碳水化合物，通常是甘薯。

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26:47 我不再担心草饲牛肉，因为谷饲牛肉味道更好。

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27:08 我不吃太多补充剂，我尽量保持简单，只吃鱼、牛肉、土豆、鸡蛋和蔬菜。

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27:33 你的身体只需要一定量的营养素、维生素和矿物质，过度食用这些营养丰富的食物并不会给你带来更多好处。

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28:01 你只需要100-200克肉就可以满足你一天的B族维生素和铁的需求。

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28:29 像肝脏之王那样过量摄入铜是没有意义的，没有必要。

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29:45 我通过旧石器时代饮食接触到这些东西，我真的很喜欢它的概念，那就是回到2万年前，我们有什么可用的？

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30:09 旧石器时代的人类实际上非常强壮，他们的骨密度更高，生育能力更强，身体也非常强壮。

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30:33 如果你需要一个判断食物是否健康的经验法则，而且你不想陷入太多的细节和研究，那么旧石器时代饮食是一个不错的选择。

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30:55 一个简单的经验法则是，如果食物是包装好的和加工过的，那么它就不太可能是健康的。

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31:19 有机食品也有有机农药，所以即使是有机食品，你也不会真正得到所谓的无化学物质食品，只是成本更高。

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31:47 有些食物最好是有机食用，比如草莓和葡萄，而另一些食物，比如块茎，则可以安全地非有机食用。

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31:47 无论如何，你仍然需要清洗你吃的食物，最好是浸泡它们。

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33:17 限制蛋白质摄入以延长寿命有一些理论上的原因，主要是通过mTOR信号传导。

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33:47 锻炼和碳水化合物也会刺激mTOR。

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34:08 肌肉减少症对老年人来说是一个非常大的问题，你需要保持肌肉，不仅是为了代谢健康，也是为了防止摔倒。

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34:54 老年人可能需要更多的蛋白质，因为他们消化蛋白质的能力会随着年龄的增长而下降。

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35:42 如果你吃非常低蛋白的饮食，你可能会有低肌肉量和骨密度，我们知道这会预测老年人的死亡率。

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36:07 对于蛋白质摄入，我更愿意关注某些生物标志物，而不是蛋白质本身，比如IGF-1。

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36:33 IGF-1水平呈U型曲线，低IGF-1水平也与死亡率增加有关。

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37:28 糖尿病和高血糖水平也会刺激mTOR。

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38:36 咖啡因之后，尼古丁可能是第二种选择。

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39:10 小剂量的尼古丁可以产生一些促智作用，但长期使用会导致血管收缩，增加患心脏病或高血压的风险。

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39:32 L-茶氨酸似乎与咖啡因结合得很好，它可以减少咖啡的紧张感。

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39:42 如果你不吃东西，同时摄入咖啡因和尼古丁，你会更加焦虑。

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40:07 盐似乎有一种奇怪的效果，可以缓解焦虑。

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40:35 不吃任何东西最能让我保持警觉，尤其是在工作量大的日子里，我会避免吃高碳水化合物的食物。

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41:03 我会根据情况平衡咖啡因、尼古丁、盐和碳水化合物的摄入。

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41:27 禁食能让我客观地完成更多的事情。

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41:54 由于人们的神经递质分布不同，所以没有通用的促智方案。

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42:26 副黄嘌呤据称能给你带来与咖啡因相同的效果，但不会让你那么兴奋。

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42:55 当我的其他健康方面没有那么好的时候，莫达非尼是神奇的。

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43:18 莫达非尼对我来说很神奇，但对我的朋友来说却很糟糕。

00:00

There is a certain switch or like a shift around the age of like 65 that they see that a low protein diet actually increases mortality risk. Whereas yeah, if you're younger, you can get away with lower protein. Whether or not it's optimal, you know, that's a different question. In 10 years, we hopefully will have some zero protective drugs. But I'll start with our, I would say, kind of landmark question when it comes to your vitalism. How long do you want to live? 语法解析

00:25

I don't have any fear of death. I would be fine to live to 80, 100, 120. Like they all sound fine to me. No one would really want to die, you know, in their 60s or 70s. I think the statistics say like the average answer would be something like 80 for most people. But I wouldn't mind to live like 150, 180, 200 either. Like so I didn't really have like a hard cap 语法解析

00:46

on the number. I don't want to live to the age of 350, 500 or something like that. At least I don't set my goal to that. Right, right. And you don't want to be decrepit, that's for sure. Yeah. I guess, yeah, it's the quality of life matters. Like, are you, you know, how good is your quality of life? Awesome. All right. So one thing I was wondering about is, you know, you have so many measures that you're aware of, you track, etc., 语法解析

01:11

What was the change, if any, that created a lot of positive value in your mind that you couldn't measure well or that there wasn't a good measure for that you could point to? Is there any change like that? So I guess my tracking… 语法解析

01:27

of these blood markers began something like six years ago, so I had something like six years before that I didn't track that regularly. So I don't know if certain interventions that I was already doing, how big an effect they had on my blood markers. But I think a few things that I personally think that improved or have contributed to my health are intermittent fasting, so like time-restricted eating. So there's obviously 语法解析

01:56

clinical trials on intermittent fasting improving a lot of different blood markers like cholesterol, lipids, blood sugar, blood pressure, etc. But they're mostly done on people who have problems with them to begin with. So like people who are slightly overweight or who have diabetes or something like that. I never had that, but I've been doing intermittent fasting for like 10 years. So it would be interesting to see how they could have impacted some of my blood markers. But I personally think that 语法解析

02:25

it does contribute to slower biological aging and better blood work, even though the clinical trials suggest that if the calories are the same, then there's no difference in those things. But I personally think that there might be, from my own experience, maybe like 5-10% difference. Awesome. 语法解析

02:46

So, a lot of people here are probably interested in improving their health and longevity, but one thing that people find difficult is finding good providers. So, doctors, specialists, etc. Who is your doctor? Do you have a doctor? And who are the providers or specialists that you consult with? And also, how has that changed now that you're a more known person and probably have more access than just an average person? 语法解析

03:14

I don't have a doctor, actually. I think I'm my own doctor. I do all my own research and interventions. 语法解析

03:26

I mean, I do think there are a lot of doctors out there with a lot of knowledge from the States. There's also someone called Anil Bajnath, who's like the president of the American Board of Precision Medicine. So he takes it a bit step further that he also, you know, looks at your genetics. He looks at all these other multiomics things. 语法解析

03:47

data to come up with your specific program for your health so he would be someone I would use if I really wanted to go through all my genetics go through all my family history and all my blood work history and come up with what are things I need to work on he would be the person I would trust with that kind of task 语法解析

04:10

Awesome. Now, one question is around optimal indicators. So I've done some of the things that you've done, but to, let's say, less intense level. And one of the problems I ran into was that there wasn't good evidence about what is optimal, because often that hasn't been researched. We live in a kind of sick care orientation from the medical establishment perspective for all sorts of reasons, many of which are not nefarious in any way. It's just kind of how things evolved. 语法解析

04:38

But what is your process for identifying what is optimal and how do you get confidence about what that is? We definitely don't have the optimal answer for blood work and not to mention the entire longevity field. We can only be like at level of confidence with certain things. We can be pretty confident that obesity is bad. 语法解析

04:58

and we can be pretty confident that hypertension is bad and diabetes is bad for your longevity. So it's all like a degree of confidence that you have. 语法解析

05:08

Low confidence would be something like mechanistic data that is never proven in humans and is speculative, like theories. Yes, they're interesting and we can discuss about them, but if there's not a lot of human data, then we can't make any conclusions about them. Whereas with something like high blood sugar, insulin resistance and hypertension, there's hundreds of studies… 语法解析

05:35

correlating worse health outcomes with these conditions so we can be pretty sure that we want to avoid, let's say, these major comorbidities, for example. 语法解析

05:47

And is there, so let's say you're looking at a new indicator that you haven't dug deep into before. What's your process? Do you go through a lot of papers? Do you have any team members who help you do that? How do you reach that level of confidence and decide where it is on the spectrum? Yeah, it just comes down to looking at the available studies out there and assessing the quality of that study. So you need to like read it, analyze, 语法解析

06:14

analyze the methodology and look at the effect sizes. Maybe like a few, yeah, like with these biological age clocks, for example, that's a good example that they have studies that do correlate higher biological age scores with higher mortality risk 语法解析

06:29

like a five-year mortality risk. But so far, it's like a single population or some sort of isolated population because there's also a lot of noise with them. So the counterbalance is those findings. So you have some of these findings that 语法解析

06:45

this biological age score changes throughout the day, that it's higher in the morning, lower in the evening, for example, and especially that the biological age rises after you've been infected with coronavirus or just a regular flu even. If you get sick, then your biological age score goes very high, and if you test at that exact moment, then you're going to get a worse result, then you're going to freak out, for example. 语法解析

07:05

So that creates a lot of noise that then jeopardizes their confidence in these other studies because it could be just noise and randomness. So that's why it's hard to say that exactly this biological age score would be 语法解析

07:19

actually any worth it, right? Yeah, that's great. If you had $100 million to deploy to try to investigate what is more optimal among, let's say, three indicators or two indicators where the jury is more out, how would you deploy it? Or which indicators would you choose to try to find out better? And is there any particular study you'd love to see run? Right. I guess the issue with human clinical trials is that 语法解析

07:49

We live, relatively speaking, so long that it's hard to see 语法解析

07:54

whether or not it will actually make you live longer, a certain intervention or blood marker range. So it would have to be a very long clinical trial, which is almost impossible to do and costs a lot of money. Probably this 100 million would go to a single study, almost if you want to do a lifelong study. So the ideal study is that you have genetically identical twins, they follow different programs from birth, and then you follow them until they die. That would be the ideal study to see 语法解析

08:22

the effects of different diets or different blood marker ranges on their longevity. But yeah, it's like a very difficult and impossible study to do. One thing I've been thinking is maybe you can like simulate it in some sort of with AI or in some sort of a simulation. You know, you can do those studies in bacteria and yeast and mice, et cetera, but 语法解析

08:43

If you could somehow mimic that or simulate it on humans inside a simulation somehow, I don't know how it would be possible, but if you could do some sort of simulation study, you can accelerate the timeline until their death and you can maybe see some effects. 语法解析

09:01

To give some sort of an answer, I would say that we would want to do more clinical trials, even like short-term clinical trials on different diets, different blood markers, etc. Even like two-year clinical trials are pretty good. 语法解析

09:15

Is there one indicator that you think people are following that is kind of a red herring or a particular waste of time from your perspective that you feel a lot of people are kind of falling to tracking or spending too much attention on? Kidney markers, there's an issue with the creatinine. So if you have higher muscle mass, you… 语法解析

09:40

eat more protein, you exercise, or you take creatine, for example, then your creatinine levels might be slightly elevated, but it's not indicative of kidney damage or kidney dysfunction. And, you know, usually they calculate EGFR, which is the estimated global role filtration rate, so that's a marker of kidney health. 语法解析

10:00

And they calculate usually from creatinine. So if you have more muscle, you exercise, you take creatine, then your kidney health on paper would show off as worse. But in reality, it's because of this higher creatinine that is skewed by your exercise or muscle mass or whatever it is. So a better kidney marker is a Cystaxe. So that one isn't affected by muscle mass and exercise. 语法解析

10:23

And you can also calculate EGFR from cystatin C. So rather than looking at creatinine, people will want to look at more cystatin C and calculate EGFR from that. Awesome. Thank you. And one last compound question. So when you think about advances in aging… 语法解析

10:43

and treating aging and understanding aging with science and technology. What is your mental model of the world in the next five years, 10 years? I mean, here in the Bay Area, some people think we'll all be AI pets in five years, so there are different mental models you're probably aware of. 语法解析

10:58

But how do you think, what's your mental model right now for how things are likely going to be in terms of our science and technology to address aging in 5, 10, 20 years? And which technologies, if any, are you excited about? Yeah, I think in 5 years we'll be… 语法解析

11:12

more utilizing things like stem cells, exosomes, peptides, hormones, and things we already kind of know that can work deployed in a larger scale. In 10 years, we hopefully will have some geroprotective drugs. You know, rapamycin is a candidate, but I think we'll probably develop better ones. And, you know, GLP-1 agonists or something along those lines, like that not necessary for weight loss, but I don't know, for… 语法解析

11:41

or blood sugar or something else that goes wrong with age. So we have like a GLP-1 analog for hypertension or something like that. Or immune decline, for example. Yeah, yeah. So something like that, similar technology. And in 15 years, maybe something with gene editing. Because yeah, like the peptides, yeah, they're going to be great for improving your joint function and maybe aesthetic aging and those things, but they're not going to make you live to 150 or something like that. 语法解析

12:12

And the same to GFP1 agonists or these other zero protective drugs. They can maybe add 10, 20 years to a healthy lifespan, but they're not like this dramatic breakthrough in life extension that people are hoping for. Like for that, we probably need something with gene editing or something, you know. 语法解析

12:32

whole body replacement that you're talking about. Okay, great. There are so many questions and I thought having Seem and Joseph here together would be a very interesting conversation. But I'll just start with something I'm curious about. This is just kind of a very simple question. 语法解析

12:50

which maybe others wonder about too. So how much do you estimate you spent on tests last year? And if you didn't spend them, I mean, maybe you get some freebies, you know, because you're content creators, et cetera. Just estimate what the cost of them would be. Do you have a sense? So I did like an analysis of my protocol and stuff that I do like two years ago. And it was something like, 语法解析

13:18

10 to 15k per year. So it's not like a massive amount that would include supplements plus blood tests, gym membership and those kind of things excluding food. But since then I've done a lot more so to say and added a few more tests but it wouldn't be exponentially more for me at least. And it depends where you do it as well. Like in the US it's obviously a lot more expensive but 语法解析

13:50

I have like a retreat in India where we do it very cheap with a clinic there. So, you know, we could cover the entire body analysis with only like a few thousand, whereas in these states it would be like 20,000. So, you know, it's hard to say like how much it would cost in that sense. But yeah, regular blood work, I would say it's going to be at least a few thousand per year. But yeah. Cool. Thank you. 语法解析

14:17

Yeah, it sounds like Sim is a lot more thorough than me. I'd say about $4,000 last year. And of those things that you do track, what do you track most frequently? So tests that you pay for that are done frequently. And what is the frequency? Hmm. 语法解析

14:41

Last year I tracked my homocysteine, so it was a bit higher than I would like. And I also did some things to lower it, like took a trimethylglycine and did hyperbaric oxygen therapy. And it lowered it to the optimal range. And I did maybe three, four tests within a few months for that. It's not the one that I would like to test the most frequently. 语法解析

15:07

Most frequently, I would test just regular… For me, I like to look at testosterone and sex hormones and lipid panel and blood sugar. I think those very basic ones are what I find quite practical. And there's a few individual ones like homocysteine or oxidized LDL or TNF-alpha or something like that that sometimes is more curious. Yeah, I don't get… 语法解析

15:38

Too much into, let's say, the more obscure biomarkers. I have tested testosterone like eight times last year. So I was trying to see how different things would affect it. And if there was one that I had to say I tested the most, it would probably be that one. Okay, great. 语法解析

15:56

So both of you have done quite a lot of experimentation. You have shared your protocols with the world in ways that I think have created a lot of value for people. And some of these experiments could be risky or could cause harm. And what I was wondering about is for each of you to name an experiment that you did, a self-experiment that caused harm. 语法解析

16:21

and if you could go back in time and tell yourself something about it before you did it, what would it be? Would you do it again? Would you have done it again? So yeah, please. - You wanna go first? - Well, I did it like 10 years ago or something. I did, oh not 10, nine years ago, I did polyphysics sleeping. So that's like I slept four hours 语法解析

16:50

or no, I slept three hours per night, then I wake up for a few hours, took a 20-minute nap, and did it like three times, so in total I slept like four hours in a 24-hour period. I did it for 100 days, and, you know, 语法解析

17:04

I did it for just curiosity. I wasn't thinking of, hey, can I get away with less sleep? Can I function the same way? I managed to maintain equal cognition, although I had to consume caffeine to maintain it. But the biggest reason I stopped was that it impeded physical performance and gym was much harder. 语法解析

17:28

or like you plateau at the gym and I think yeah like long term it's obviously not gonna be very good so you know I would say doing very kind of extreme polyphysics sleeping or like depriving yourself from sleep is definitely not worth it in the long term you might you know gain a few hours for productivity but yeah like if you live you know shorter because of that reason then it's not worth it did that crush your mood? um 语法解析

17:57

I don't know. I wasn't paying attention to my mood back then. But I think you definitely are a bit more… I mean, it's kind of interesting. You do feel a bit lucid or something like… 语法解析

18:10

Because I think if anyone ever remembers being sleep deprived, then it's, yeah, you feel tired, but you also feel like kind of funny or kind of lucid a little bit. So you just feel like semi-drunk a little bit all the time. There's actually, I came across this one particular study finding that sleep deprivation could potentially be a way to treat depression. Hmm. 语法解析

18:32

For some reason, because I've done a lot of all-nighters and I have definitely experienced that on more than one occasion. Like I'm almost giddy if I go past a certain length. It's kind of like in the Wolf of Wall Street. They say you have to get past the sleepiness of the quaalute to get high. So with this, it's like you have to extend the sleep deprivation long enough and then after all, I'm kind of… 语法解析

18:55

really happy, to be totally honest. Yeah, it increases BDNF a little bit, so it's like, you're like, wow. But yeah, long term, you'll probably do more harm. Which, by the way, there is possibly going to be an observational study run at Vitalis Bay on BDNF, which is a peptide which was just mentioned. So if somebody is using it and wants to participate in the observational study or has some other interest in this, please reach out to me. 语法解析

19:24

Just a quick comment on this sleep point. I know that when you do polyphasic sleep, there's the sense, I'd only done it for maybe like a week. I'm by no means as committed in that way. I didn't try. It felt like it was a continuous stream of consciousness, like there was less of a reset. Did you find that to be the case for the 100 days, that you were like in a continuous like one long day? 语法解析

19:51

Well, it definitely merges the days into more like some block, because you take their sleep so frequently, it doesn't feel like night and day that much, and you're awake in the middle of the night, etc. I did feel like sleep paralysis once, as well, I was like in the bed, I was like, I can't wake up, I can't wake up, and I saw some sort of a ghost or something, but yeah. Yeah. 语法解析

20:15

All right, cool. Yeah, Joseph, experiment that caused harm. And what would you do if you could go? Would you do it again? Would you go back and tell yourself something about it? Yeah, so the five-day fast plus marathon, that was easily the… 语法解析

20:32

I mean, it just messed everything up. There's no benefit. Like, I guess my triglycerides and insulin were low, which is technically good, better to have. But my cortisol was double the top of the reference range. So I think the top of the reference range was 20. Mine was 40. And then, so I guess what I would do, I might do it again because I'm not super afraid of like temporary changes. 语法解析

20:57

destruction of my physiology because i feel like it'll bounce back sufficiently one thing i would have done differently is not scheduling to meet my friends who are traveling from texas like two days afterward so i was like trying to be a good host while i was like dying mentally inside and i was super anxious due to all these crazy changes um i feel like there was another one that 语法解析

21:20

There's testosterone dropped dramatically. Cortisol rose dramatically. I think there's one other one that looked really bad and I can't remember which one, but maybe I would train for the marathon more. I really wasn't like properly trained for a marathon and I just kind of winged it because it was my birthday had just come up and I thought I need to do something crazy because I'm 35 and that's what I did. So I might do it again. 语法解析

21:49

Cool. Yeah, thank you. Quick backup to the question of costs. I know some people, they look at tests. They also look at nutrition. You mentioned that you didn't count the nutrition and the costs, and that triggered a little light for me, and I was thinking, okay, 语法解析

22:04

Sometimes it feels like it's expensive to eat very healthfully or maximally beneficially to optimize whatever the strategy is. Have you guys found that at all in terms of cost of nutrition as you've gone through your experimentation, that there are certain strategies that may be positive but they cost a lot more? Yeah. 语法解析

22:26

Yeah, well, in Estonia, it's much cheaper, the food, than in the States, for example. I do think that there are certain foods that are very hyped, but they don't have that much value, and they're very expensive. I mean, some examples would be some sort of sprouts or something, right? Yes, they're a good source of sulfurophane and… 语法解析

22:56

help with antioxidant defense, et cetera, but you have to consume quite a lot of them as well, and per kilogram, they're quite expensive. So yeah, it's hard to say if it's worth it or not. How much are you getting from just, if you buy, 语法解析

23:11

this box of the sprouts and then it's much easier actually to grow them like if you i mean it's much cheaper to grow them yourself so if you someone is interested in like sprouting or something like that then they should you know do it themselves and the same probably with fermented foods you know fermented foods and drinks can be quite expensive but you can also make them at home for you know pretty much cheap or free so uh yeah just like certain certain superfoods can be uh 语法解析

23:39

priced quite high. And the same can be applied to meat. Like, how much meat do you need to eat to be healthy and get all the vitamins and minerals? Theoretically, you can get all the nutrition from a few hundred grams of meat already, so you don't need to eat two, three kilograms of meat every day, which can be more expensive. So you can cover all the B vitamins and other iron and all the other stuff from just a few hundred grams. And the rest of the food can be, quote, cheaper food. 语法解析

24:09

So you can go both ways. You can pay a lot for a lot of expensive superfoods, but you can also pay a lot for salmon or beef. If you eat two kilograms of salmon a day, that can be quite expensive. 语法解析

24:23

Totally. Joseph, and maybe if both of you guys could give a sense, like, is the factor like 2x the price or like 3x the price in terms of what it costs to, in your mind, eat optimally versus eat like, you know, a person who's not aware of this stuff? You mean as opposed to, say, standard American diet or someone who's just kind of winging it? Somebody who wants to eat healthfully but is, let's say, a poor college student. You know what I mean? 语法解析

24:52

Like, they want to eat healthfully, but they look at that price of whatever meat. And maybe, by the way, this is also a good segue into another topic. So maybe when you give your answer, Joseph, you could also have a comment on that about how do you know what's good, right? We look at different sources of information. I know you're going to give a whole talk about this in some vector, but… 语法解析

25:13

like organic this, organic that, the prices can go up like two, three X. And it's hard to know what's what, these fermented foods, et cetera, boutique companies that are producing this. So anyway, any thoughts on this entire topic? 语法解析

25:30

Yeah, that's really tricky because there's just so much to touch upon. Um, I, my diet changes quite a bit. I don't, I'm not really like the one, maybe people see my videos about the ketogenic diet or about the carnivore diet or about this or that diet. And they might think, Oh, he's like the carnivore diet guy. But, um, my diet changes quite a bit. Uh, 语法解析

25:51

Over the year. And I would say the through line is that I am getting a significant amount of animal protein, usually beef and then eggs. And then if I'm eating a lot of carbs, it's usually probably going to be sweet potatoes. Well, like Japanese sweet potatoes. And I feel like as a base, that's relatively cheap and doesn't I wouldn't say it makes my pattern of eating worse. 语法解析

26:15

more expensive than the average person. Maybe it's even cheaper since I eat at home a fair bit when I can. I guess it comes down to like how high quality meat you want to do. At some point, I stopped worrying about grass-fed. So the grain-fed stuff tastes better anyways. And most of, it seems like one of the bigger benefits of grass-fed is that you get, for example, higher concentrations of certain fat-soluble vitamins in the fat 语法解析

26:47

So, yeah, price-wise, I guess it depends on how many obscure supplements and obscure superfoods you want to take, like Sim was hinting at. So I don't do too many supplements, and I try and keep it pretty simple and just go with fish, beef, maybe some potatoes, and then eggs and vegetables. 语法解析

27:08

you know, like seaweed here and there are some Japanese staples and it's like pretty cheap. I wouldn't say it's necessarily more expensive than the average person, at least in Japan. Yeah. And like, you know, there's a certain amount of nutrients and vitamins and minerals your body needs and overdosing on them by eating a ton of these very nutritious foods doesn't give you more benefits. So like I said, you only need like a few hundred grams of 语法解析

27:33

meat even like 100 200 grams and you'll pretty much cover all your b vitamins and iron for the day and you know you need certain amounts of fiber optimally so you can cover them with you know broccoli beans or carrots or whatever like those kind of things and healthy fats so you can take omega-3 supplement like that would be like very easy to cover your daily omega-3s you don't even need to eat fish theoretically speaking and you know there's stuff that can come from 语法解析

28:01

sweet potatoes, fruits or something like that. So there's a certain foods that are like filler foods to get your calories like rice and sweet potatoes and other things. And there's a certain nutritious foods which would make up like a minority and you don't need like extra more if you're on a budget. Yeah, like the liver king approach of like overdosing on copper with liver doesn't really make sense. It's not necessary. Yeah. 语法解析

28:29

So going from that to dig on, dig a little bit deeper on how to trust, what to trust. Do you have any rules of thumb that are worth noting for other people? You know, they're going to buy food or, you know, try to make decisions about what to consume. What's your rule of thumb or how do you make decisions and how deeply do you research stuff? 语法解析

28:56

So as a rule of thumb, I guess it depends on where the person is in terms of their knowledge of nutrition. So I might, if I'm talking to someone and then they want some nutritional advice, then I would try and feel out where they are in terms of, you know, do they know, are they interested in nutrition at all before this point? So do they have any sort of frame of reference? But a kind of rule of thumb that I think is easy to understand but also make use of is 语法解析

29:29

I got into this stuff through the Paleolithic diet, and I thought I really like the concept of it's just, okay, go back 20,000 years. What did we have available? Paleolithic humans were really robust, actually. They're 语法解析

29:45

Bone densities were higher. They appeared to be more fertile and they were just like physically very robust. They had better skull structure. They have better dental arches, so they would have less sleep apnea and snoring and all these kind of things. So then you look at what were they eating and it was just whatever was available, which is probably meat and tubers, maybe some honey. 语法解析

30:09

and fish and then some berries, fruits, things like that. So it's kind of if you just need a rule of thumb of, okay, how can I judge whether this is healthy or not? And you don't want to get too much into the weeds and the details and all the studies, then I think it's a fair enough rule of thumb. And I think that's why the paleo diet sort of took off when it did because it was just a really simple concept. 语法解析

30:33

Yeah, like an easy rule of thumb is to, if it's packaged and it's processed, then it's less likely to be healthy. Although, you know, some processed foods can be healthy as well. But if, yeah, if it doesn't have a package, like it's a whole food, meat, fish, potatoes, rice, fruits and stuff, then, you know, it's harder to go wrong with that. And… 语法解析

30:55

Other things like organic versus non-organic. So the issue with organic is that there's also organic pesticides and stuff like that. So you're not really getting quote-unquote chemical-free food even with organic food. It just costs more. And there's ways certain foods are better to be consumed organic. So the ones that you eat the flesh with or the skin with like 语法解析

31:19

strawberries and grapes and those kind of things. The others like tubers, underground, they're kind of safer to be consumed and non-organic. But anyway, you would want to still wash the things that you eat and soak them ideally. You can technically remove a lot of dirt and bacteria. You do that with everything you eat? I mean, with berries and apples, for example, not if I'm traveling, I don't have like 语法解析

31:47

baking soda or apple cider vinegar when I'm traveling. But at home, if I buy some strawberries, you can soak them in there for a little bit. And at least that helps with a lot of the dirt and stuff as well. Cool. Yeah, two more questions and then we'll wrap because we have another… 语法解析

32:05

more stuff coming on. One question is about protein. So there are different perspectives on this, a lot of research. One of the trade-offs seems to be from the short to the long term, that if you consume more protein in the short term, and maybe this actually also kind of coincides with Paleolithic studies 语法解析

32:22

you can become more robust, you can build more muscle, etc. But there are some who argue that if you, or some evidence that if you consume a lot of protein, and some people are recommending quite high doses, like 2 gram per kilo or something like that, that that would really actually have deleterious effects longevity-wise. Because it creates more burden on your body metabolically, and you're ramping up mTOR and other things like that. Do you guys have an opinion about this? 语法解析

32:52

Yeah, I'd be curious to hear where Sim's coming from because my perspective is basically, yeah, there's some theoretical reasons why you should restrict protein to live longer, mainly through the mTOR signaling like you're talking about. But all these, there are many other things that are either have been found to be neutral for longevity or positive for longevity that actually upregulate mTOR. Like exercise, most of the… 语法解析

33:17

benefits you're getting from exercise is through the mTOR pathway, through stimulating the mTOR pathway. And then another one, I think if you eat carbohydrates, that also stimulates mTOR. So, you know, if you're not supposed to eat protein, you're not supposed to eat carbohydrate, like you're just going to eat like beef towel all the time or avocado oil or something like that. The other thing is, so sarcopenia is actually a really big issue for the 语法解析

33:47

aging person. And as you get older, you hold on, it's harder to hold on to muscle. So you're going to need more instances of muscle protein synthesis. And there's two ways to stimulate muscle protein synthesis is through protein and exercise. And, you know, it gets harder to exercise while you're, when you get older too, but you need to maintain your muscle, not just for metabolic health, but for, you know, you have, 语法解析

34:08

better ability to navigate yourself and you can walk more and get more of the benefits from, from low level activity, but you, um, also need to not fall. So you need some muscle mass, so you have better coordination and you're not going to get a hip fracture or something like that. So I, I, 语法解析

34:25

Yeah, I just don't, if anything, I might even argue that these higher doses of protein might actually be appropriate for the elderly because for example, um, it becomes harder for them to digest protein as they age. Their digestive processes that are liberating the protein and making it available are less efficient. And so you might actually need more bioavailable protein, which would be animal protein. Um, 语法解析

34:54

So yeah, for those reasons, due to the sarcopenia and how protein helps and muscle mass helps with metabolic health and longevity, I don't think it's – I wouldn't worry about protein as reducing longevity. Same. Yeah, like it's very – there's a lot of pros and cons to that approach. 语法解析

35:17

One obvious thing is, yeah, like if you eat a very low protein diet, you'll potentially have low muscle mass and bone density, which we know predicts mortality in elderly people. And there is like with protein intake, there is a certain switch or like a shift around the age of like 65 that they see that a low protein diet actually increases mortality risk in those people older than 65, probably because of the sarcopenia and frailty risk there. 语法解析

35:42

Whereas, yeah, if you're younger, you can get away with lower protein. Whether or not it's optimal, that's a different question because that's the best time to build the muscle and the bone density is when you're kind of younger before it's harder later in life. So with protein, there's certain biomarkers I would much rather look at rather than think about the protein itself, things like IGF-1 biomarkers. 语法解析

36:07

So it's one of the theoretical reasons why protein shortens lifespan, so it increases IGF-1 and that increases risk of cancer and heart disease. But with IGF-1, it's a U-shaped curve. Low IGF-1 levels are also associated with increased mortality as these high levels. So something like 115 to 130 nanograms per milliliter, I think, is the sweet spot. So if it's below that, then you're 语法解析

36:33

risk of sarcopenia and frailty is higher if it's over 300 or something then it's uh you know higher risk of cancer but yeah it's not only protein that because i eat i don't eat like um crazy high protein diet but eat more than is like uh average i would say um but my igf1 levels are still in the normal range it's like 100 and in this kind of sweet spot um and i also eat carbs so it's not only like 语法解析

37:04

what you eat, but, you know, how you eat and what else you do. Because diabetes and high blood sugar levels, they also stimulate mTOR. So this chronic mTOR activation in diabetes and IGF-1 as well. So you're actually not only because of what you eat or like it's not the protein or the carbs necessary. It's just that you have diabetes, for example. Um, 语法解析

37:28

But yeah, you have to measure things to see how particular food affects your risk. Like carbohydrates, I eat like 300 grams of carbs a day. I have very normal and low blood sugar levels. Whereas someone who has diabetes, if they eat 300 grams, they might have persistent hyperglycemia and insulin resistance. So it depends a lot on the person who is eating the food when it comes to the macros. 语法解析

37:51

Awesome. Awesome answers. All right. Last question as we wrap up. So neurotropics and cognitive performance. I know a lot of people here are basically doing work with their minds primarily. That's how they succeed in life and so forth. 语法解析

38:09

maybe in the Bay Area as much or more than anywhere else in the world. What are one or two of your preferred neuro-enhancing protocols or behaviors that may not be obvious? We all know about caffeine, or maybe there's some way to consume caffeine that we don't know about, but I'll hand it to you guys. Yeah, I mean, the second one after caffeine is probably nicotine. 语法解析

38:36

So like nicotine gum or patches, they're like in small doses, they can have some nootropic effects. The problem with nicotine is that chronic use can cause vasoconstriction. So like tightening of the blood vessels, I think it's like something like eight milligrams a day. So that can increase risk of heart disease or hypertension. Like I wouldn't use nicotine in large doses all the time, but the small doses like one milligram, two milligrams per day is pretty good. 语法解析

39:10

Yeah, so in terms of what to combine with caffeine, L-theanine seems to work pretty well. It's supposed to reduce the jitters of coffee. And there's studies finding that people have better focus with caffeine plus L-theanine. I do a couple different things. So I'm balancing caffeine and nicotine together. 语法解析

39:32

and salt and not eating. So basically, if you're not eating and you're having caffeine and nicotine, then you're going to be more anxious. And so then to kind of reduce that all… 语法解析

39:42

add some salt. So salt has this weird effect that I want to dive more into the mechanism to see exactly why this works. But it seems to be that when your cortisol is higher, you release more salt, you excrete more salt. So if you replace it, you're going to feel a little better. So actually, before my talk, I was a little nervous. So I had some, I just put some salt and water, drank that, and I actually felt way better. And so I came up and started talking 语法解析

40:07

But yeah, so you're doing too much stimulation, but then if you get too anxious, you can't really work appropriately or creatively enough. And actually, yeah, not eating anything is the best for me to stay alert. Specifically, I'll avoid eating a high-carbohydrate meal if I have a lot of work in a particular day. But then if you're not eating anything, then you're more susceptible to the stimulants and you'll get more jittery and more anxious and then I'll – 语法解析

40:35

I'll throw in some salt. So it's kind of a balancing act. Sometimes I'll just eat some carbs if I feel like the caffeine or nicotine is too much because that also blunts some of the effect of the caffeine and nicotine if I've like overshot with it. So those different things is what I go for. But the biggest one like in terms of actually moving the needle even though maybe I don't because like you feel awesome when you drink caffeine. It's like you're working but you also feel like, oh, I'm so productive and I feel great and you're really confident about it. 语法解析

41:03

But you might not necessarily actually be more productive. You just feel like it. With fasting, I feel objectively like I'm just getting more done. So that's me. Yeah. With nootropics, it's differences in people's neurotransmitter profiles. So yeah, like some people get very anxious from smaller amounts of caffeine. They metabolize it slower and they're more sensitive to it. And others are more like… 语法解析

41:27

I guess more dollar or more carbonergic and so they need more stimulation so this is very individual like some people love caffeine they work great with it others feel worse with it the same with nicotine and you know other like no tropic agents as well so there's no universal no tropic profile it's a protocol that's like everyone has has to find what works for them but one one cool I guess ingredient is paroxanthine which 语法解析

41:54

Suppose that it gives you the same effects as caffeine, but it doesn't stimulate you that much. I think there's one drink that has it. It's quite new. It's been maybe for one or two years out. Cool. Well, follow up on that. Because I haven't heard about it. I don't know. How many people have heard of that? Raise your hand. Few? Okay, few if none. And one follow up on this for me. Last follow up. What's your take on modafinil? I've never used it, so… I hear you. Um… 语法解析

42:26

When I had other aspects of my health not so dialed in, it was kind of magical. It was like I would just take it and I didn't really feel like I was overstimulated, say with something like too much caffeine or Adderall or something like that. With those, I just felt bad. Modafinil, it was like I would take it and then I would get all this work done without even thinking about it. It would just magically happen and then I would look back and be like, whoa, I was so productive. 语法解析

42:55

But then exactly as Sim is saying about the different, you know, you're like neurotransmitter profiles. My friend took it and he's like, I just got a headache and I had to take a nap. I hate that stuff. And he tried it like three times and it just was terrible each time. But for me, it was kind of magical. Now it feels actually a little overstimulating. Oh, interesting. All right. Well, thanks a lot, guys. This was amazing. And they're going to be here. So chat with them. 语法解析

43:18

And let's go. Thank you. All right, give it up. All right, that's it for this episode. Make sure you check out my new book, The Longevity Leap on Amazon. I'd also appreciate if you share this episode with a friend or family member. Other than that, my name is Seem. Stay tuned for the next episode. Stay empowered. 语法解析

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好的，这是对该视频内容的详细中文复述：

开场白与核心理念 (演讲者 Sim Land)

Sim Land 开场即强调，不必等到年老才开始担心健康和长寿问题。如果等到60多岁，就已经落后了。他本人30岁，过去十年一直在构建和测试自己的长寿方案，并取得了“游戏规则改变者”级别的成果。本视频旨在分解出20、30及40岁出头人群应遵循的确切长寿 routines，因为不同年龄段有特定的关注点。

长寿的核心思维：未雨绸缪

• 要想在70多岁时身体状况良好，就必须在30、40岁时身体状况极佳。
• 原因是健康和体能会随年龄增长而下降。

运动建议 (20-40岁)

1. 力量训练：每周至少两次

   * 重点： 主要复合动作，如深蹲、卧推、硬拉、引体向上、肩部推举。

   * 目标： 积累肌肉量和肌肉力量。

   * 肌肉峰值： 男性在30多岁达到肌肉量峰值，女性在40多岁。因此，在这个年龄段增肌和增强力量相对容易。

2. 骨密度：通过负重抗阻训练积累

   * 骨密度峰值： 30岁达到峰值。

   * 女性的急剧下降： 女性在50多岁绝经后，骨密度会急剧下降。

   * 关键： 必须通过负重抗阻训练来建立骨密度，有氧运动和步行无法增加骨密度。

3. 心血管运动：优先考虑

   * 最大摄氧量 (VO2 max) 的早期峰值与持续下降： 心肺适能（以VO2 max衡量）在20岁时就已达到峰值，之后开始下降。

   * 重要性： 30多岁时，由于肌肉量、力量和骨密度相对较高，可能暂时“逃避”力量训练。但VO2 max从20多岁就开始下降了。年轻时VO2 max较低是晚年死亡率的重要预测因素。

   * 提高VO2 max的方法： 有氧训练或高强度间歇训练 (HIIT)。推荐两者结合，因为它们训练不同的系统。

   * 最低运动量： 每周至少60分钟Zone 2有氧运动，和一次HIIT。最佳运动量： 两者各两次。

4. 快肌纤维的训练：力量训练与冲刺

   * 避免仅进行低强度有氧： 随着年龄增长，快肌纤维会减少。快肌纤维只能通过力量训练和接近最大强度的运动（如冲刺）来训练。

   * 快肌纤维的重要性： 拥有更多快肌纤维并通过运动恢复它们，可以对抗与年龄相关的肌肉量和新陈代谢下降。这意味着，通过冲刺训练能维持更多快肌纤维，从而在晚年维持更多肌肉量。

   * 研究对比： 只进行耐力训练的老年人快肌纤维少得多，而进行力量训练的老年人则明显更多。

   * 建议： 每周进行约三次力量训练已能增加快肌纤维，但还应每周至少进行一次最大强度的冲刺训练。

赞助商环节：Bon Charge 红光治疗仪

• 产品介绍： 演讲者最喜欢的健康设备之一，许多长寿网红也在使用。
• 功效（经证实）： 红光疗法在皮肤抗衰、激素优化、疼痛管理甚至运动表现方面都有益处。
• 演讲者个人体验： 每天使用15分钟，尤其在缺乏阳光的冬季，能提升早晨精力，使皮肤焕发光彩。
• Bon Charge的优势： 使用研究中验证过的精确光波长，并包含对关节有益的近红外光。
• 优惠信息： 访问boncharge.com并使用代码“sim” (SEAM SIM) 可享受15%折扣。

饮食建议 (20-40岁)

• 主要目标： 降低心脏病、糖尿病、肾病和阿尔茨海默病的风险。
• 核心原则：以全食物为主的饮食，倾向地中海饮食模式。 大量水果蔬菜、鱼类、块茎类、全谷物和瘦肉。
• 具体宏量营养素建议（取决于体重）：

  1. 蛋白质：

     * 最大化增肌需求： 每天每公斤体重1.6克蛋白质已足够（多项荟萃分析证实）。

     * 此年龄段可更低： 每天每公斤体重1.2-1.4克仍能增肌。

     * 建议范围： 最低1.2克/公斤/天，最高1.6克/公斤/天（约0.54-0.73克/磅/天，最高可至0.8克/磅，但更多无益）。约占总热量的20-25%。

  2. 脂肪：

     * 不应低脂： 但也无需高脂。

     * 男性睾酮分泌与脂肪摄入： 研究表明，脂肪摄入占总热量40%时，睾酮分泌达到峰值，优于20%时。（以2500大卡为例，分别为111克脂肪和55克脂肪）。

     * 碳水化合物限制对睾酮的影响：

     * 碳水限制会增加性激素结合球蛋白 (SHBG)，SHBG会结合睾酮，降低游离睾酮（更具生物活性的形式）。

     * 高蛋白低碳水饮食增加SHBG最显著。 低蛋白高碳水饮食则不会。

     * 解决方案： 将碳水化合物摄入量提高到总热量的35-45%左右，可以避免SHBG升高。

     * 低碳水生酮饮食对年轻健康人群的负面影响： 可能导致甲状腺功能降低、睾酮降低、血脂升高，从而加速晚年心脏病风险。

     * 建议范围： 脂肪约占总热量的30-40%（对多数人而言为70-110克）。

  3. 碳水化合物：

     * 剩余热量来源： 约占总热量的35-50%（约200-300克）。

     * 运动者的益处： 规律运动者能从更高碳水摄入中获益。

     * 延缓代谢下降： 更高碳水摄入有助于减缓随年龄增长而发生的代谢率下降。

  健康生物标志物追踪 (20-40岁)

• 早期疾病进展的警示： 许多在70多岁时致命的慢性病，其病程在30、40岁时就已开始（如60岁的心脏病始于30岁，80岁的阿尔茨海默病始于40岁）。
• 生活方式的重要性： 健康生活方式（运动、健康饮食、不超重）确实能降低这些慢性病风险。
• 追踪特定生物标志物的必要性： 及早发现健康是否偏离正轨。
  • 腰围： 男性低于95厘米，女性低于75厘米。
  • 腰臀比： 男性低于0.95，女性低于0.8。
  • 血压： 低于120/80毫米汞柱，以避免高血压（加速心脏病和阿尔茨海默病）。
  • 糖化血红蛋白 (HbA1c)： 反映近几个月平均血糖，低于5.2%。
  • 甘油三酯： 最低低于100毫克/分升，理想情况约50毫克/分升或更低。
  • LDL胆固醇： 最低低于100毫克/分升，理想情况低于70毫克/分升。
  • HDL胆固醇： 介于40-60毫克/分升之间。

补充剂建议 (20-40岁)

这些是20、30岁人群已能从中受益的补充剂：

1. 胶原蛋白肽：

   * 原因： 皮肤中的胶原蛋白从20多岁开始，每十年减少10%。

   * 目标： 延缓面部衰老。

   * 剂量： 每天10克。

2. 透明质酸 (Hyaluronic Acid)：

   * 原因： 皮肤中的透明质酸也从20多岁开始减少。

   * 目标： 维持皮肤弹性和水润。

   * 剂量： 每天100毫克。

3. 虾青素 (Astaxanthin)：

   * 目标： 保护皮肤免受阳光引起的光老化。

   * 剂量： 每天6-12毫克。

4. 肌酸 (Creatine)：

   * 目标： 提高抗阻训练和冲刺的效果，并与力量训练结合时能增加骨密度。

   * 剂量： 每天每公斤体重100毫克。

5. 甘氨酸 (Glycine)：

   * 目标： 支持胶原蛋白合成和谷胱甘肽产生，并具有其他抗衰老作用。

   * 剂量： 每天5-10克。

辅助性健康习惯 (Auxiliary Routines)

这些是支持整体健康和福祉的习惯：

1. 睡眠：

   * 不应限制睡眠： 尽管年轻时能扛。

   * 目标时长： 7-8小时，如果运动强度大则可达8.5小时。

   * 睡眠不足的风险： 少于6小时会增加晚年患阿尔茨海默病的风险。

2. 社交关系：

   * 被低估的长寿因素： 随着年龄增长越来越重要，因为老年人独处时间显著增加。

   * 伴侣的重要性： 除自己外，与伴侣相处时间最长，选择伴侣是人生最重要的决定之一。

   * 子女关系： 30、40岁时与子女相处时间最多，他们搬走后会显著减少。如果有孩子，珍惜与他们相处的时间，建立“社交储备”。拥有孩子和孙辈并与他们共度时光有益于长寿。

3. 财务储备：

   * 老年人财务困境： 许多老年人因退休金不足以维持生活而陷入财务困境。

   * 早期储蓄与投资： 每月储蓄一定金额，理想情况投资于指数基金（如S&amp;P 500）。

   * 复利效应： 尽早开始储蓄和投资，几十年后将获得指数级回报。

   * 最佳开始时间： 昨天，其次是今天。

总结与最终建议 (演讲者 Sim Land)

• 保持健康体型，避免超重。
• 力量训练： 每周三次，但需与有氧和冲刺平衡。
• 饮食： 以全食物为主的均衡饮食。蛋白质1.2-1.6克/公斤，脂肪占热量30-40%，碳水化合物占热量35-50%。
• 健康指标： 将血糖和血脂维持在较低水平，以延缓心脏病进展。
• 睡眠与阳光： 睡眠7-8.5小时，适量晒太阳。
• 人际关系： 与伴侣、子女、朋友建立并尽可能长久地维持牢固关系。
• 财务规划： 尽早开始储蓄，利用复利效应。
• 关键补充剂： 20多岁就应考虑的补充剂，如胶原蛋白、虾青素、肌酸、甘氨酸。

演讲者最后提到，如果想了解他个人长寿方案的更多细节和决策依据，可以观看其完整的循证长寿routine视频。

核心内容总结：

本视频针对20岁至40岁出头的人群，提供了一套全面的长寿健康方案，涵盖运动、饮食、生物标志物追踪、补充剂以及生活习惯等多个方面。核心理念是“未雨绸缪”，强调在年轻时就为晚年的健康打下坚实基础。

关键建议包括：

1. 运动方面： 结合力量训练（积累肌肉和骨密度）、心血管运动（维持VO2 max）和冲刺训练（保护快肌纤维）。
2. 饮食方面： 推荐以全食物为主的地中海式均衡饮食，并给出了具体的宏量营养素建议范围，强调了避免低碳水生酮饮食对年轻健康人群的潜在负面影响。
3. 健康追踪： 监测腰围、腰臀比、血压、糖化血红蛋白、甘油三酯、LDL和HDL胆固醇等关键生物标志物。
4. 补充剂方面： 推荐了胶原蛋白、透明质酸、虾青素、肌酸和甘氨酸等针对该年龄段的补充剂。
5. 生活习惯方面： 强调充足睡眠、维持良好社交关系和早期进行财务规划的重要性。

视频旨在为年轻和中年人群提供科学、可操作的长寿健康指导，帮助他们在生命早期就建立起有益于长期健康的生活方式。

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