Want to improve your health and boost energy? Align your life with your chronotype and body type to better understand when to fast, exercise, and sleep. If we aren’t getting adequate sleep, a lot of physical and mental problems can follow from the obvious symptoms like fatigue and brain fog to more serious things like increased risk of dementia. What is an adequate amount of deep and REM sleep? What are the minimum and maximum amount of sleep we need each night? What should we do if we wake up in the middle of the night? What’s the deal with intermittent fasting and sleep? Should we take melatonin? We have had Dr. Michael Breus, The Sleep Doctor, on the SuperAge podcast twice and now he returns for a third time to answer these questions and more. What you will learn in this episode:- How our body types and sleep chronotypes can inform what sleep schedule we would thrive on- Why it is so important to have a consistent sleep and wake routine- The minimum amount of hours we need to sleep each night to function properly- How much sleep is too much sleep- What to do if you wake up in the middle of the night- Melatonin’s role in sleep- The importance of vitamin D“When you wake up in the morning at a consistent time, let’s say it’s 6:15, when the sunlight hits your eyeball, you have special cells in your eyeball called melanopsin cells. These turn off the melatonin faucet in your brain which allows you to kind of clear the brain fog and wake up. The more consistent you are with it, the more your body can expect when to turn off the melatonin faucet. When it turns off the faucet in your head, it sets a timer for roughly 15 hours later to start melatonin.” “You would actually be considered drunk behind the wheel if you get less than 5 1/2 hours just from a reaction time standpoint.”“Sleep is a lot like love: the less you look for it, the more it shows up.” “If there are folks out there who do like to get up around daybreak, there’s actually data to suggest that watching the sunrise, is very healthy for your circadian rhythms and very good for your eyeballs.” Thank you to our sponsor InsideTracker. Listeners get 20% off + FREE InnerAge here: http://InsideTracker.com/ageistListen to the SuperAge podcast wherever you get your pods. Connect with Dr. Michael Breus:Website - https://thesleepdoctor.com Instagram: https://www.instagram.com/thesleepdoctor/ Dr. Breus’ book “Energize!: Go from Dragging Ass to Kicking It in 30 Days”:  https://www.amazon.com/Energize-Dragging-Ass-Kicking-Days/dp/0316707023 Say hi to the AGEIST team!

“Gut-health” has become a buzzword in the wellness industry, but what exactly is our gut and how do we know if it’s healthy? What role does it play in our overall health? What is its connection to the brain? Do probiotics or fermented foods do any good for our gut? Does fasting impact the gut microbiome? What are 5 things we can do for a healthier gut? Dr. Emeran Mayer, gastroenterologist, author, neuroscientist, and professor in the Departments of Medicine, Physiology and Psychiatry.  At the David Geffen School of Medicine at UCLA joins us on the SuperAge podcast to discuss these questions and shares his expertise on the gut microbiome. What you will learn: What the “gut” and “microbiome” actually areHow the health of our gut impacts the health of everything else in our bodiesThe guts connection to our brainWhether probiotics and fermented foods really work for improving gut healthHow fasting may impact the gut5 things to do for a healthier gut“I think what we have observed is that our modern lifestyle is not very conducive to a healthy gut because of what we eat and the whole standard American diet story that plays a significant role.” “What happens in the gut does not stay in the gut. It goes through various signaling molecules to every part of the body.”“If you’re stressed in your brain, or you have negative emotions in your brain, your gut knows it, because it gets these signals. And vice versa, if your gut is imbalanced, your brain knows it.” Thank you to our sponsor InsideTracker. Listeners get 20% off + FREE InnerAge here: http://InsideTracker.com/ageistListen to the SuperAge podcast wherever you get your pods. Connect with Dr. Emeran Mayer:Website: https://emeranmayer.com Books: The Gut-Immune Connection: https://emeranmayer.com/the-gut-immune-connection-book/ The Mind-Gut Connection: https://emeranmayer.com/book/ Instagram: https://www.instagram.com/emeranmayer/ Say hi to the AGEIST team!

Much of what is thought about hormone replacement therapy is outdated and untrue. We do a deep dive into what is HRT, what are the benefits, and who should and should not be taking it. What happens during a women’s hormone journey from childhood to post-menopausal? How are hormones and a woman’s brain connected? What happens in a women’s body during menopause? What is hormone replacement therapy? Does HRT increase the risk of breast cancer? What is the relation between hormones and the cardiovascular system? How does menopause impact sleep? Dr. Rebecca Dunsmoor-Su is the Medical Director of Menopause services at the Women’s Wellness and Gyn Specialties Clinic at Swedish Medical Center. She is also the Chief Medical Officer at Gennev. Dr. Dunsmoor-Su joins us on the SuperAge podcast for an information-dense episode all about menopause. She explains what happens leading up to and during menopause, some of the symptoms like weight gain, trouble sleeping, brain fog, and how they are addressed, how we can use hormone replacement therapy to improve symptoms and longevity for women post-menopause, and much more. What you will learn in this episode:What a woman’s body goes through in terms of hormones from childhood all the way through post-menopause The impact of menopause on the brainEverything we need to know about hormone replacement therapy and some of the myths around itHow menopause impacts sleep and what can help How menopause impacts brain health and the cardiovascular system “Estrogen replacement does not cause breast cancer. And I like to shout that from the rooftops. We have many studies that tell us that estrogen replacement does not cause breast cancer.” “Women who start hormone replacement therapy within 5 years of their last period actually reduce their cardiovascular risk. They also slightly reduce their risk of colon cancer and they reduce their all cause mortality overtime.” “When women are transitioning through menopause, we’re talking about 5-10 years of disrupted sleep. That’s a lot of impact to the brain.” “Menopause is fine and functional if you’re going to live to be 65. You’ve got 10 years to survive menopause, you’re going to be okay. We live to 95, 100, 105! That’s a long time, that’s almost half your life without the hormones that sort of keep things going. So I think that we need to adjust.” Listen to the SuperAge podcast wherever you get your pods. Connect with Dr. Rebecca Dunsmoor-Su: https://swedishfoundation.org/frontline-Dunsmoor-Su LinkedIn: https://www.linkedin.com/in/rebecca-dunsmoor-su-92a4997b/ Gennev: https://gennev.com Check out the app, CBT-i Coach, that Dr. Dunsmoor-Su recommends for at home Cognitive Behavioral Therapy for insomnia: https://apps.apple.com/us/app/cbt-i-coach/id655918660 Say hi to the AGEIST team!

Why do we feel good in the mountains, looking at a fireplace or by the ocean? It is not the pretty landscapes, it has to do with their vibration frequencies.  Neuroscience has now figured out how to use sound and light to produce the same brain effects to bring people to deep states of relaxation and inspiration.Dr. Patrick Porter is a brain researcher, author, speaker, and founder of BrainTap. He, along with his team, are passionate about re-programming and optimizing our brains. He joins us on the SuperAge podcast to discuss how light, sound, and vibrations impact our brain function and overall state of being, why sleep continues to be so crucial for better health, the specific brain frequencies, and why we need time in all of them, and more. What you will learn in this episode:-The role of specific brain frequencies (example: beta, alpha, delta, theta)-How to re-program your brain to perform better-The brain’s role in sleep and sleep’s role in brain function-Why people are drawn to places like the ocean, the mountains, or fires-How BrainTap can help you relax, focus, or create“If you’re not getting deep, level 4 sleep, I don’t care if you’re in bed for 10 hours. You’re not going feel good, you’re going to be tired, you’re going to have brain fog, because your brain is full of junk, it hasn’t cleansed itself.” “A creative mindset is more energizing than a problem-solving mindset.”“We’re supposed to be taking a nap next to the zebra and the gazelle but instead, most Americans will go out and get coffee, tea, or chocolate and stimulate instead of use their electrical system and take a nap.” Listen to the SuperAge podcast wherever you stream your pods. Thank you to our sponsor InsideTracker. Listeners get 25% off + FREE InnerAge here: http://InsideTracker.com/ageistSuperAge listeners save 20% on BrainTap products here:  BrainTap website and productsConnect with Dr. Porter & BrainTap:InstagramTwitterFacebookSay hi to the AGEIST team!

Is it too late to get healthy? How can someone take control of their physical and mental health no matter what age? What importance does community play in going through a complete life transformation? How do the thoughts in our heads manifest into reality? What is Susan’s healthy routine? Can women lift weights and not get bulky? Want to learn more about our exclusive, life-altering Super Age Mastermind Seminar and Group? Click here: https://www.weareageist.com/master-mind-class/In 2019, Susan Guidi was not putting herself first. She wasn’t taking care of herself physically, she wasn’t mindful about what she was eating, and she wasn’t thinking kind thoughts about herself. Now, Susan is a 64-year-old grandmother who is leg pressing 305 pounds. Beyond her impressive physical transformation, Susan has gained newfound confidence, motivation, and a palpable excitement for life. She wakes up grateful everyday and deeply believes that her possibilities are infinite. She hit the reset button on her life in her 60s and now she inspires other women, shows up for her loved ones in a new way, and, most importantly, shows up for herself. She did it with “no pills, no crazy cosmetic procedures, just determination, grit, and mindset!” To give you an idea of where Susan started and what she is up to now, check out her workout and diet routine below. Starting weight: 181 pounds at 5’5"Lowest weight: 136 poundsMaintained weight: 138 poundsHer deficit macros for workout days were: 165g protein (P), 150g carbs (C), 45g fat (F) Non-workout day deficit macros were: 165g P, 75g C, 50g FInitial workout routine: Weight train 5x/week, Cardio 7x/weekSusan is currently in a “reverse” diet and exercise routine to build muscle. Muscle building phase macros for workout days: 175g P, 135g C, 40g FNon workout day macros for muscle building phase: 175g P, 90g C, 45g FMuscle building phase workout routine: Cardio has been reduced to 20 mins a day 5x/week, weight training has been increased to 75-80 mins a day 5x/week Example week of workouts during Susan’s muscle-building phase: Monday - calves, quads, light hamstrings Tuesday - chest, delts, light tricepsWednesday - back, glutes, calvesThursday- rest day (maybe some ab training)Friday - hamstrings and glutesSaturday - shoulders and armsSunday - rest day (maybe some ab training)20 mins of cardio 5 days a weekWork on pull-ups and that is 5x/week“Life is hard, so choose your hard.” “I want to be vital for my grandbabies. I want them to say, ’This is my grandma, look what she can do! Can your grandma do that?’” “How would you treat a baby? You would nurture them, love them, and feed them the most delicious things so they would be healthy. So I incorporated all of those things towards myself.” “The cool thing is, once you love yourself, it’s so much easier to love other people.” Listen to the SuperAge podcast wherever you get your pods. Connect with Susan Guidi: Instagram: @kikimousegetsfit Say hi to the AGEIST team!

What is the importance of biofeedback for longevity and improved physical performance? How can we accurately measure whether we are in ketosis? What is intermittent fasting? What impact does an 18:6 diet really have on our bodies? What is autophagy? How does fasting affect muscle mass? What are exogenous ketones? What does it mean to be metabolically flexible? With all of the conflicting information surrounding ketosis, fasting, the impact of exogenous ketones, and nutrition as a whole, we wanted to get an expert on the SuperAge podcast to give us some clarity around the topic. Jim Howard, the President and CEO of Readout Health, has helped to create an innovative biofeedback tool, Biosense, used to measure your ketone levels throughout the day to help with goals for longevity, weight management, or peak performance. He, along with this team at Readout Health, wants to help us regain control of our health through proper nutrition and lower the rates of obesity, type 2 diabetes, heart disease, and more. What you will learn in this episode:- Why using a biofeedback device can promote a better understanding of our health and be used to promote  longevity- How to know whether you’re in ketosis- The misconceptions around ketosis, health, and diet- What intermittent fasting does for the body- What autophagy is and how it impacts aging- What Jim’s wellness non-negotiable are“A good way to look at ketosis, I don’t mean the keto diet I’m talking about ketosis, is that it’s the other side of the metabolic switch, that’s where the damage is undone. We focus on the undoing of the damage that one has done to themselves.” “If longevity and healthspan are curious and part of your future plans, I encourage it to be, knowing what your actual body is doing as you enter these zones is critical, as opposed to just guessing.” “I was born in 1967 and in this one generation, in 1967 10% of us were obese. 54 years later it’s now at 40%. In one decade it will be 49%.”Try Readout Health’s Biosense ketone monitor with code SUPERAGE20 on https://mybiosense.com. Listen to the SuperAge podcast wherever you get your pods. Connect with Jim:LinkedIn - https://www.linkedin.com/in/jim-howard-2b33124/Biosense Instagram - https://www.instagram.com/mybiosense/?hl=enWebsite: https://mybiosense.comSay hi to the AGEIST team!

Start an entirely new venture way out of one's career experience at age 52? How audacious, but why not.  Stacy shows us how to be an absolute beginner, to believe you can do it, and to thrive. Fashion editor, stylist, author, star of “What Not to Wear”, and now founder of State Of Menopause, Stacy continues to evolve and show that the only things that can hold you back are self-limiting beliefs and expectations. After going through menopause, Stacy realized how under-prepared women are for this time in their lives. She felt isolated, overwhelmed, and stuck. Now, she is determined to create a language and community for all women to feel confident and educated going into an inevitable phase in their life. She wants to talk about menopause and aging in a way that is productive and meaningful.How are women unprepared for menopause? Why must we stop pining over who we used to be and stay present in who we are now? Why is it beneficial to have a variety of friends younger, older, and the same ages us? What do I do if I’m scared to pivot careers or try something new? How has technology changed how we live and our ability to be present? How do we let go of expectations?  “People don’t realize how much power they possess over the way they’re perceived.” “Create a life that you don’t want to run away from.” “As I’ve aged, my interest in style has kind of grown into an interest in wellness.” “Why not change or pivot and do something at 52? What else should I be doing? Should I be sitting around, mourning that I don’t have the career that I had at 32? What would be the point of that? Where does the purpose lie in that?” What you will learn in this episode: How Stacy is reimagining how we approach menopause Why we must stay present and stop pining over who we used to beWhy we should seek out a friend group of a variety of ages, older, younger, and the same as usHow to let go of self-limiting beliefs and try something new, no matter your ageHow technology has changed our lives and what Stacy thinks social media will become in the futureStacy and David’s life non-negotiables  Why letting go of expectations will change your lifeListen to the SuperAge podcast wherever you get your pods.Connect with Stacy: Instagram: https://www.instagram.com/stacylondonreal/?hl=en Twitter: https://twitter.com/stacylondon?lang=en State Of: https://www.stateofmenopause.comSay hi to the AGEIST team!

How does sound make us feel connected to our communities and the world around us? How can sound actually damage our brain? How do we create a sonic environment that promotes better health? What impact does playing music have on our brain and rate of success in life? Nina Kraus, the author of Of Sound Mind, joins us on the SuperAge podcast to answer these questions. Nina Kraus is a professor at Northwestern University investigating sound, speech, and music. In this episode, Nina and David tackle the fascinating topic of sound. They discuss how it can connect us to the world but could also damage our brains, how creating sound, or playing music, can lead to a more successful life, how we have the choice to curate a powerful sonic environment for better health, and more. What you will learn in this episode: How sound damages the brainHow sound benefits the brainHow making music leads to a healthier, more successful lifeHow we can curate our sonic environment for better health “Making music is one of the best things that we can do to strengthen our sound mind.”“Our hearing brain is vast as is our sound mind. Our sound mind engages how we feel, what we know about sound, how we move.” Listen to the SuperAge podcast wherever you get your pods. Connect with Nina Kraus: https://brainvolts.northwestern.edu Buy Nina’s book, Of Sound Mind:https://mitpress.mit.edu/books/sound-mindSay hi to the AGEIST team!

What is longevity science? What are the 7 lifestyle changes that will help us to live a healthier life? What happens to our bodies when we’re in a stress state? What does it mean to “age” and are there promising interventions to slow this process? Does having a sense of purpose impact us on a cellular level? What are peptides and how do they impact performance? What’s the deal with Resveratrol, mTOR, and Rapamycin? Dr. Kien Vuu joins us for the second time on the SuperAge podcast to answer these questions. Once diabetic, hypertensive, and overweight, Dr. Kien Vuu decided he needed to either accept his unhealthy fate or make a change to be well. When he made certain impactful lifestyle and diet changes, he reversed his deteriorating health in 6 months. Now, he is helping his patients and followers reach peak performance and longevity.“We were designed to thrive, we were designed to give back to our community, we were designed to show up as who we are as people but I think modern life has hypnotized us.” “Built into our DNA is the need for us to serve beyond ourselves.”“The power to take over our genetic expression, the power to take over our biological destiny is really in our hands. You are your best medicine.” What you will learn in this episode:How certain lifestyle habits can actually change the way our DNA is expressed and aging processWhy we must have a sense of purpose and serve others to be healthier How Resveratrol, mTOR, and Rapamycin impact longevity Why the traditional model of medicine isn’t cutting it How to take control of your biological destiny Listen to our full conversation on the SuperAge podcast wherever you get your podcasts. Connect with Dr. Kien Vuu:Website - https://kienvuu.com Dr. Kien's Book - https://kienvuu.com/book/ Instagram - https://www.instagram.com/kienvuumd/ Twitter - https://twitter.com/kienvuumd Facebook - https://www.facebook.com/kienvuuMD LinkedIn - https://www.linkedin.com/in/kienvuumd/ Say hi to the AGEIST team!

What was it like to be the co-host on Good Morning America in the 80s and 90s? How did Joan Lunden balance her booming career and being a new mother all while being on TV every morning? How did age play a role in Joan leaving GMA? What are the 3 things we need in our lives to age better? What are Joan Lunden’s health non-negotiables? The iconic Joan Lunden joins us this week to discuss these questions. She is inspiring, humble, and curious with a tremendous amount of wisdom to offer. When Joan became the co-host for Good Morning America in 1980, she had just found out that she was pregnant. She had her child and, 7 weeks later, she was back in the co-host chair. She didn’t know it then but she was changing the TV industry and work force for women. When she left GMA after being there for 20 years, her biggest problem was learning what opportunities to say no to. She had no intention of slowing down and now at 71 years old she is still ticking things off of her to-do list. What you will learn in this episode:What the TV industry, and work force, was like for women in the 80s and 90sHow Joan managed being a new mother with her booming career Joan’s health non-negotiablesThe importance of cleaning your living spaceThe top 3 things we must have to age better“Look at us! Do we look old? No we don’t. So then why do we have to be called older? Act older? Think older?” “I literally took on my health as another job, as a second occupation, and I started working with a nutritionist and a trainer and I have really changed myself. It’s not just that I lost 35 pounds, I changed the way I lived my life, I came to understand that I needed to honor myself.” Listen to the SuperAge podcast wherever you get your pods. Read Joan’s book, “Why Did I Come Into This Room?”Connect with Joan: Instagram - https://www.instagram.com/joanlunden/?hl=en Website - https://www.joanlunden.com Twitter - https://twitter.com/JoanLunden?ref_src=twsrc%5Egoogle%7Ctwcamp%5Eserp%7Ctwgr%5EauthorFacebook - https://www.facebook.com/JoanLunden LinkedIn - https://www.linkedin.com/in/joanlunden/ Youtube - https://www.youtube.com/user/JoanLundenSay hi to the AGEIST team!