The Longevity Expert: "The Link Between Milk & Cancer & Ozempic Can Really Mess You Up!"

Intro (0s)

• Dr. Mark Hyman, a leading expert in functional medicine, advises against consuming current dairy products due to their problematic nature.
• The obesity problem lacks effective solutions, making weight loss interventions like Ozempic highly appealing despite concerning side effects.
• The prevalence of metabolic dysfunction, affecting 93% of the population, contributes to mental health issues, depression, anxiety, gun violence, and causes 11 million deaths annually.
• These problems are not inevitable, as demonstrated by a child with severe ADD who experienced significant improvement after dietary changes.
• Willpower alone is insufficient in controlling food behavior; education is crucial.
• Consuming sugar in the morning, such as in cereals, pancakes, or bagels, is detrimental to health.
• Regular strength training, three times a week for 20 minutes, is essential for longevity.
• The "five FS" are key to achieving health, but most people do the opposite.
• The podcast host encourages listeners to subscribe to the channel for better guests and more informative content.
• Milk consumption has been linked to an increased risk of certain cancers, including prostate cancer and breast cancer.
• The hormones and growth factors present in milk, particularly in conventional dairy products, are believed to contribute to cancer development.
• Organic milk may have a lower risk, but it's still advisable to limit milk intake and opt for plant-based alternatives.
• Ozempic, a medication used for type 2 diabetes, has gained popularity for its off-label use in weight loss.
• While effective in promoting weight loss, Ozempic carries significant side effects, including nausea, vomiting, diarrhea, constipation, and abdominal pain.
• More concerningly, Ozempic has been associated with an increased risk of pancreatitis, gallbladder disease, and thyroid cancer.
• The long-term effects of Ozempic are still unknown, and it's crucial to weigh the risks and benefits before considering its use for weight loss.

What Is Your Mission What’s Functional Medicine? (2m6s)

• Functional medicine is a new way of thinking about chronic diseases.
• It focuses on root causes and sees the body as a system or network.
• It aims to create health by identifying and removing impediments to health and providing the necessary ingredients for health.
• Functional medicine recognizes that one cause can create many diseases and one disease can have many causes.
• It uses a personalized approach to diagnosis and treatment, considering multiple factors and interventions.
• Milk and dairy products have been linked to an increased risk of certain cancers, including prostate cancer and breast cancer.
• The exact mechanism is not fully understood, but it may be related to the hormones and growth factors present in milk.
• Some studies have found that consuming milk and dairy products can increase the levels of insulin-like growth factor-1 (IGF-1) in the body, which has been linked to an increased risk of cancer.
• Other studies have suggested that the hormones in milk, such as estrogen and progesterone, may play a role in the development of certain cancers.
• It is important to note that these studies are observational and do not prove a cause-and-effect relationship. More research is needed to fully understand the link between milk and cancer.

I Couldn’t Function Properly, My Health Deteriorated Massively. (6m29s)

• The speaker's interest in health and helping people was influenced by experiences such as visiting a health resort and studying Buddhism.
• After returning from China, the speaker developed chronic fatigue syndrome and discovered functional medicine, which focuses on understanding biology on a cellular level and reversing health issues.
• Using functional medicine principles, the speaker successfully treated patients with various conditions, including autoimmune diseases, migraines, diabetes, autism, and ADD.
• The speaker emphasizes optimizing nutrition, removing harmful substances, and addressing gut health to achieve significant improvements in patients' health.
• The speaker's passion is to alleviate unnecessary suffering caused by chronic diseases that burden healthcare systems.
• The speaker attributes the rise in chronic diseases to changes in diet, environmental toxins, microbiome disruption, and nutritional deficiencies caused by ultra-processed foods.
• Recognizing that curing diabetes in his office was insufficient, the speaker wrote a book called "Food Fix" and established a nonprofit organization to advocate for changes in food policies, including child-friendly labeling, medically tailored meals, nutrition education, dietary guidelines, and healthier options through food assistance programs.

The Food System Is Damaging Our Health. (13m6s)

• The current food system in America is damaging our health.
• 90.3% of Americans have some metabolic dysfunction due to the food we produce, how it's grown, processed, marketed, and sold.
• It's difficult to stay healthy in America due to the abundance of ultra-processed, addictive, and enticing food-like substances.
• Eliminate all ultra-processed foods from your diet.
• Think of ultra-processed foods as rocks, not food.
• Cook your own food and bring snacks with you to avoid food emergencies.
• Plan your meals and snacks ahead of time, just like you would plan for a trip.

The Primitive Instinct That Make You Eat Junk Food. (16m22s)

• When hungry, especially late at night, the logical part of the brain is less active, while the emotional part that seeks dopamine is more active.
• This explains why people are more likely to make poor food choices when hungry and tired.
• Willpower alone is not enough to control food behavior as it is driven by the ancestral evolutionary brain.
• When blood sugar drops, the body goes into a life-threatening emergency mode and will consume whatever food is available, regardless of nutritional value.
• Lack of proper food, sleep deprivation, and stress increase appetite, cortisol, and ghrelin, a hunger hormone, leading to cravings for carbs and sugar.

How to Stay Healthy in Today's Unhealthy World. (18m24s)

• Education plays a significant role in health disparities, as seen in the case of a family from Easley, South Carolina, who participated in a film about childhood obesity and the food system.
• Despite their efforts to eat low-fat and diet foods, their diet primarily consisted of packaged, processed foods high in high fructose corn syrup and trans fats.
• Mark Hyman, the speaker, visited their home and demonstrated how to prepare a simple, healthy meal using affordable ingredients, resulting in a positive change in their eating habits.
• Eating real food, rather than ultra-processed food, can lead to significant weight loss and health improvements, even in challenging circumstances.
• Ultra-processed food is linked to various health issues, including obesity, diabetes, mental health problems, and cognitive decline.
• There is a need for education and political will to change policies that promote the consumption of unhealthy foods, such as the proposed bill in Congress to limit ultra-processed food for kids with food stamps, which faces strong opposition from the food industry.

Is Milk Good for Us? (24m21s)

• Milk was once believed to promote growth and strong bones, but scientific evidence does not support these claims.
• The dairy industry has a significant influence on the promotion of milk consumption, despite the lack of scientific evidence supporting its health benefits.
• The US government previously promoted milk consumption through ads and school lunch programs, but these efforts were discontinued due to the lack of evidence supporting milk's health benefits.
• Milk consumption has been linked to weight gain, cancer, digestive issues, autoimmune diseases, and allergies.
• Ozempic is a once-weekly injectable medication used for type 2 diabetes.
• It works by increasing insulin production and decreasing glucagon production, leading to lower blood sugar levels.
• Ozempic can cause side effects such as nausea, vomiting, diarrhea, constipation, abdominal pain, and headache.
• It can also cause serious side effects such as pancreatitis, gallbladder problems, kidney problems, and allergic reactions.
• Ozempic should not be used by people with a personal or family history of medullary thyroid cancer, multiple endocrine neoplasia syndrome type 2, or diabetic retinopathy.
• It should also not be used by people with severe kidney disease or end-stage renal disease.

Are There Health Benefits to It? (27m54s)

• Modern milk comes from cows that are mostly homogenized and have limited genetic stock, known as A1 cows.
• A1 casein, found in most modern milk, can cause inflammation and gut issues.
• Sheep and goat milk, as well as certain cows like Jersey or Guernsey cows, have A2 casein, which is less problematic.
• Pasteurization, homogenization, and the addition of growth hormones and antibiotics to modern milk make it less desirable for consumption.
• Consuming large amounts of dairy, especially conventional dairy, is not recommended due to potential health risks.
• Some individuals may tolerate certain types of dairy, such as sheep milk, goat milk, or A2 milk from cows, and yogurt, depending on their genetics and sensitivities.

Ozmepic Drugs, Are They Good? (29m49s)

• Ozempic (semaglutide) is a once-weekly injectable drug used for weight loss that works by regulating insulin function, weight, and appetite through the GLP-1 pathway.
• Despite its effectiveness in weight loss, Ozempic has several drawbacks, including its high cost (ranging from $13 to $1,700 per month), the return of weight gain after discontinuation unless significant lifestyle changes are made, and the lack of promotion of behavior or habit changes.
• Ozempic can cause muscle loss, negatively impacting metabolism, longevity, and overall health, requiring users to increase protein intake and engage in weight training to mitigate this side effect.
• The drug carries serious side effects such as an increased risk of bowel obstruction (450%) and pancreatitis (900%) due to its impact on the gut and metabolic functions.
• Weight gain and obesity are not solely caused by a deficiency of GLP-1 but rather by a combination of factors such as environmental toxins, lifestyle, food systems, lack of exercise, and toxic environments.
• Addressing the root causes of obesity requires policy changes, rethinking agricultural and food systems, and widespread education on healthy eating.
• The high cost of Ozempic is expected to decrease as more companies release similar drugs, leading to increased competition and lower prices.
• Insurance coverage for Ozempic is limited, with some insurance companies covering it for diabetic patients but not for non-approved indications.
• Concerns have been raised about the potential risks of administering Ozempic to children as young as 5 years old.
• The speaker emphasizes that there are potential trade-offs associated with using Ozempic and suggests that it should be reserved for severely obese individuals with severe health conditions who are struggling to lose weight, rather than being prescribed to everyone who wants to lose weight for cosmetic reasons.

Fruit (39m28s)

• The effect of fruit on blood sugar varies depending on the individual's metabolic health.
• Different fruits have different effects on blood sugar levels.
• Fruit juice is linked to obesity and other health issues.
• Whole fruits are generally fine to consume, but should not be eaten first thing in the morning.
• Protein and fat in the morning are important for activating metabolism and protein synthesis.

When Should We Eat? (40m53s)

• People should give themselves a break of 12-14 hours between dinner and breakfast to allow the body to repair and regenerate.
• Eating sugary foods and drinks in the morning can disrupt the body's natural healing processes.
• Processed foods, high sugar, and starch can disrupt the body's nutrient-sensing systems.

Evolutionary Story Behind Fasting. (42m45s)

• Our ancestors had to hunt and gather for food, which meant they often experienced periods of feast and famine.
• The body has a built-in system of conservation and repair that is activated during periods of fasting.
• Fasting improves blood sugar control, recruits and builds new mitochondria, reduces inflammation, and activates cellular cleanup and repair processes.
• Concentration camp survivors who experienced deep starvation often lived to be 90 or 100 years old.
• Animal studies show that starvation and fasting can extend lifespan by a third.
• It is not necessary to eat a third less calories to live a third longer, but timing of eating is important.
• Give yourself 3 hours before bed for no food and at least 12 to 14 hours between dinner and breakfast.

Restricting Your Calories vs Fasting. (44m36s)

• Calorie restriction alone may not provide the same longevity benefits as fasting.
• Fasting can mimic starvation and induce autophagy, a process of self-cleaning and repair within cells.
• Certain supplements and medications, such as rapamycin and metformin, are being studied for their potential to activate longevity pathways and mimic the effects of starvation.
• Starvation can be beneficial but should be approached with caution to avoid extreme measures and disordered eating.
• Finding a balance between activating and inhibiting mTOR (mammalian target of rapamycin) is crucial for maintaining muscle mass and overall health.

What Are Blue Zones, and the Importance of Studying Them? (47m57s)

• Blue zones are regions where people have exceptionally long lifespans.
• Dan Buettner identified five official blue zones: Okinawa, Japan; Loma Linda, California; Nicoya Peninsula, Costa Rica; Icaria, Greece; and Sardinia, Italy.
• Studying blue zones provides insights into the factors that contribute to healthy aging and longevity.
• Examples of extreme longevity in blue zones include a couple with a combined age of 210 years and individuals reaching ages over 100, such as Emma Morano who lived to be 117.

Starvation Is Good for Us. (49m6s)

• People in remote areas who grow their own food and live a traditional lifestyle tend to live longer and healthier lives.
• They consume phytochemical-rich foods such as goat milk and wild sage tea, which are linked to longevity.
• They are physically active and have low levels of stress.
• They have a sense of community and belonging.

Loneliness Is Killing People. (53m18s)

• Loneliness is a significant issue, comparable to smoking two packs of cigarettes daily in terms of health risks.
• The Surgeon General of America has released a statement and initiative to address loneliness due to its impact on unhappiness, disease, and death.
• Modern society lacks the natural connectedness and sense of community found in traditional societies, leading to increased loneliness.
• Factors such as mobility, disconnection from families, and excessive reliance on technology have contributed to the loss of meaningful relationships.
• The Vision Pro technology, while impressive, raises concerns about its potential to exacerbate loneliness by providing immersive virtual experiences that may replace real-world interactions.
• There are efforts to combat loneliness, such as community-building initiatives and organizations like the Belong Center, which focus on creating opportunities for real-time connections and belonging.

We Need Systemic Solutions for Our Health Problems. (56m15s)

• Chronic diseases are contagious and influenced by social networks.
• Community health workers can be effective in addressing health issues.
• The Daniel Plan is a faith-based wellness program that emphasizes community support and has been successful in helping people improve their health.
• The program focuses on five key areas: faith, friends, food, fitness, and focus (mindset).
• The Daniel Plan has been scaled to thousands of churches worldwide and has also been implemented at the Cleveland Clinic.

How to Add 7 Years to Your Lifespan. (59m23s)

• Having a sense of meaning and purpose in life can increase lifespan by seven years.
• Meaning and purpose can vary from person to person and can include personal goals, passions, or contributions to society.
• It is not necessarily tied to a job or career.

Retiring Is Detrimental to Our Health. (1h0m57s)

• Retiring without a sense of purpose can lead to earlier death.
• Lack of purpose can cause depression and reduced physical activity, contributing to health problems.
• Emotional shock and loss, such as the death of a spouse, can have a significant negative impact on physical health, even leading to heart failure.
• The mind has a powerful influence on health, and emotional well-being is crucial for overall health.

The Role of Trauma in Our Longevity. (1h2m49s)

• Trauma plays a significant role in longevity and is linked to various health issues such as obesity, autoimmune diseases, cancer, heart disease, and diabetes.
• The ACE (Adverse Childhood Events) questionnaire assesses childhood trauma and its correlation with health risks.
• Trauma is registered in the body and can influence biology, while biology can also affect mental health.
• Psychedelics are revolutionizing the treatment of trauma, particularly PTSD, by changing the structure and function of the brain.
• Compounds like BDNF are increased, promoting new brain connections and healing.
• MAPS (Multidisciplinary Association of Psychedelic Studies) shares research on psychedelic treatments for depression, anxiety, trauma responses, PTSD, and relational issues.

The Power of Psychedelics. (1h5m22s)

• The speaker, a medical professional who experienced childhood trauma, has found psychedelics, including mushrooms, LSD, peyote, and bufo, to be beneficial in their personal journey.
• The speaker was involved in a psychedelics company called the tie Life Sciences and invested in Compass Pathways.
• Ibogaine, a compound derived from West African tree bark, has shown promise in treating addiction and trauma, particularly food addiction, as it can potentially eliminate withdrawal symptoms.
• While ibogaine has significant side effects, especially on heart rhythm, pre-treating with magnesium can mitigate these effects.
• The speaker believes we are entering a psychedelic era and sees great potential in psychedelics for addressing mental health issues, especially when combined with trauma treatment.

Healing Journey to Overcome Trauma. (1h10m22s)

• The speaker discusses their personal experiences with trauma, its impact on their romantic relationships, and the concept of "parentified children."
• Therapy, including MDMA therapy, has helped the speaker overcome trauma and change thought patterns.
• The speaker emphasizes the importance of self-work, recommending resources like Byron Katie's "The Work," psychedelic medicine, and MDMA-assisted therapy to overcome relational issues.
• Individuals can heal and upgrade their biological software regardless of age or health status, as biological age can be measured through advanced technology that examines the epigenome.
• Psychedelic Revolution is a promising approach for mental health, with certain compounds having a good safety profile and infrequent need for use to achieve benefits.
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How to Lower Our Biological Age. (1h17m0s)

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Artificial Sugars. (1h17m31s)

• To lower your biological age, focus on a diet rich in real, unprocessed foods, and low in sugar, starch, and flour products.
• Prioritize protein intake, especially in the morning, with 30-40 grams to build and maintain muscle mass.
• Consume a variety of colorful vegetables, good fats, and the right kinds of protein, such as regeneratively raised meat, fish, and pastured chicken.
• Limit meat consumption to around 25% of your plate and aim for 0.5-1 gram of protein per pound of body weight daily, depending on activity level and size.
• Incorporate fasting periods to allow your body to heal and repair.
• Engage in resistance training at least three times a week for 20 minutes to maintain muscle strength and prevent sarcopenia, which can lead to metabolic issues, inflammation, and pre-diabetes.

What Is Exposome? (1h22m53s)

• Exposome is the sum of all exposures an individual has experienced in their lifetime and how it impacts their biology.
• Exposome includes diet, exercise, thoughts, feelings, microbiome, environmental toxins, relationships, etc.
• 90% of diseases are related to the exposome, not the genome, giving individuals control over their health.

How Is Trauma Passed Down Generations? (1h24m28s)

• Epigenetics is the study of how life experiences impact gene expression and biology.
• Epigenetics is influenced by diet, exercise, thoughts, stress levels, relationships, gut microbiome, etc.
• Lifestyle interventions, diet changes, and supplements can reverse biological age and turn back the biological clock.
• Transcription factors that regulate gene expression can be inserted to reprogram genes and epigenome, creating a younger state.
• Epigenetic changes can be regulated through behavioral changes and certain drugs.

The Biggest Discovery About Longevity & Health. (1h27m46s)

• Epigenetics: Trauma and environmental factors can cause changes in gene expression that can be passed down to future generations.
• Example: Glyphosate exposure in a grandmother mouse can cause increased cancer, metabolic issues, and kidney issues in her descendants.
• Lamarck and Darwin: Lamarck proposed that genes can be inherited quickly through epigenetics, while Darwin focused on genetic evolution and mutations over time. Both theories have merit.
• The most important discovery in longevity and health is the importance of slowing down and savoring life.
• In the Blue Zones, people prioritize being over doing and value deep relationships, conversations, and connections.
• Being seen, heard, and loved are powerful medicines for well-being.

How to Have Access to What Happens in Our Body. (1h32m16s)

• The modern lifestyle can lead to changes in the brain, such as ADD, ADHD, and autism.
• The author experienced a transformation in their nervous system and reduced stress levels after spending time in nature, realizing they had nature deficit disorder (NDD) rather than ADD.
• Heart rate variability, a metric that measures stress response, significantly improved during the author's time in nature.
• Spending time in nature, including exposure to sunshine, can have a positive impact on heart rate variability and overall well-being.

The Last Guest Question. (1h34m17s)

• Function is a company that provides individuals with access to their own health data and personalized health insights through various tests, including blood tests, biosensor data, genomics, medical records, imaging data, metabolome, and microbiome analysis.
• Function's testing often reveals undetected health issues such as lipoprotein fractionation problems, inflammation, autoimmune thyroid disease, nutritional deficiencies, and cancer.
• Function uses AI to analyze data and provide personalized health insights and recommendations, empowering individuals to take control of their health and share their data with their doctors.
• Dr. Mark Hyman recommends his books "Young Forever" for optimizing health and longevity, and "Food Fix" for those confused about nutrition.
• Dr. Hyman cites nutritional biochemist Jeffrey Bland as a major influence who saved his life and helped millions of people through functional medicine.
• Dr. Hyman's childhood was profoundly impacted by Henry David Thoreau's book "Walden," which combined nature, life, philosophy, and Eastern philosophy.
• Dr. Hyman manages stress by prioritizing health and well-being, emphasizing exercise, and using the Whoop device to monitor stress levels.
• The Whoop app offers scientifically backed breathing exercises developed by leading neuroscientists and provides a 30-day risk-free trial.