Do the Stages of Aging Occur Gradually or in Waves?

Dr. Mike: Hey, Dr. Mike here. Is the aging process gradual, or does it happen in waves? Stay tuned to find out.

Live Foreverish Introduction: You're listening to Live Foreverish, a show dedicated to helping you live just a little longer. Here are your hosts, Dr. Mike and Dr. Crystal Gossard.

Dr. Mike: Welcome to Live Foreverish. Dr. Crystal, true or false? Aging is a consistent, gradual process throughout life. It's kind of a trick question.

Dr. Crystal: It's a trick question. We don't know.

Dr. Mike: We don't know. Right. But five years ago, we probably would have said true to that statement.

Dr. Crystal: We would certainly assume that. But here's the other thing: If you watch the news or see the headlines, you [will] think it would be false.

Dr. Mike: Because?

Dr. Crystal: Because [of] how we sensationalize studies that are published and create our own conclusions that may not match the reality.

Dr. Mike: So, there's this idea: Instead of aging being this consistent, gradual and ongoing process, [it] actually may occur in what they call “waves.”

Dr. Mike: Before we get into that—if you think about it—it does make sense because a lot of things about the human body happen in waves.

Dr. Crystal: Specific time points that are predictable.

Dr. Mike: [Like] growing in adolescence [during] puberty.

Dr. Crystal: Yes.

Dr. Mike: Those are times. So, when you think about it and then you think about, oh yeah, [there’s even a rhythm with] our daily hormones and stuff like that…The fact that the body may age in these waves isn't that far off to me.

Dr. Crystal: No, I mean, you know around 43 [or] 44, you're going to need readers. Women around 52—menopause. Like you have these moments in time.

Dr. Mike: There [are] these moments that are very consistent for the general population as a whole. So, it's not that far off for me. But now, we're going to talk specifically about one study on all this.

When Do the Major Stages of Aging Occur? 00:02:18

Dr. Mike: The disclaimer for this is—as you already said—we still need more research. There's still a lot more to go here. But this was interesting because at the end of the day—we'll get into it, but I want to state what they found—they found two big waves of aging: lower 40s [and] lower 60s.

Early 40s [and] early 60s are the two main waves of aging. Robson, you and I only have one more wave to go, and we're done.

Dr. Crystal: Well, no. Here's the deal, we'll talk about why that's not true.

Dr. Mike: We already went through the first one. I didn’t even know it!

Dr. Crystal: Because the participants were 25 years old to 75 years. So, we don't know if there's another wave at 80.

Dr. Mike: I bet there is. And Robson and I, we're going to make it.

Dr. Crystal: To the third wave.

Dr. Mike: We're going to ride that second wave all the way in.

Dr. Crystal: You're going to make it to the third wave. I love that.

Dr. Mike: Yeah. So, let's talk a little bit about how [they did] this. Tell us about this study design.

Dr. Crystal: The researchers [had] this idea that they know there are these moments in a lifespan [where] things happen. They [thought], what's going on biologically? What's going on at the cellular level?

What's going on with your cholesterol levels, blood sugar levels, white blood cells and red blood cells? What's happening with your microbiome? And so, they sought out to identify this with a group.

Now it's a small group—108 men and women, ages 25 to 75 years. And they took all sorts of biological samples from these participants every three to six months. So, they got their group and they're testing everything every three to six months.

Dr. Mike: We're not going to get into the details of all that they tested. They're classic markers of aging.

Dr. Crystal: Right. But, we should say [it was] over 5,000—about 5,405 biological samples.

Dr. Mike: Yeah, it’s a lot.

Dr. Crystal: From everywhere: stool, blood, skin, swabs, oral swabs and nasal swabs. I mean, they went everywhere to get samples.

Dr. Mike: And then they just [followed] these biomarkers—we'll just call them that—or these samples. I think it was up to seven years.

Dr. Crystal: Well, seven years [was] the max. But the median was much shorter. So, that seven years was kind of an outlier.

Unfortunately, they didn't follow these individuals over decades of time to see how their results changed; they compared age groups.

Dr. Mike: Which is why we gave our disclaimer—we need a larger sample [and] a longer sampling time. But with that said, looking at these biomarkers, they were very rigorous.

What Health Changes Occur During the Waves of Aging? 00:05:38

Dr. Mike: Without a doubt, they were able to identify some waves.

Dr. Crystal: They did. And I think we can't discredit this research. It definitely can create more hypotheses.

But some things that they found: Around age 44, there were shifts in molecules associated with cardiovascular disease, skin, muscles, lipids, caffeine and alcohol metabolism. For people in their 60s, there are negative changes related to cardiovascular disease and kidney function.

Dr. Mike: The immune system [for] that group. Immunosenescence.

Dr. Crystal: Rapid decline at age 60. They could not ignore that marker. And in the 40s, what stood out was the rapid decline in alcohol metabolism. Yikes!

Dr. Mike: I relate to that. That sounds about right.

When you're 20 and 30, you can put it on. You got in your 40s [and] it was like, “I had one drink, I [have] to go to bed.”

Dr. Crystal: And what they saw [were these] spikes and changes that slowed around age 44 to 53. What they were seeing [slowed] down, and then after age 60, [it slowed] down again. So, it certainly makes you think that there are these bursts—we call it the rapid bursts of aging around this time.

Dr. Mike: Michael Snyder, PhD, who was one of the senior authors, he said, “It turns out the mid-40s is a time of dramatic change, as is the early 60s.”

And this is the part that caught my eye. He goes on and says, “And that's true no matter what class of molecules you looked at.”

Dr. Crystal: And remember, they looked at a lot.

Dr. Mike: A lot. So, they saw these bursts across the board in these biomarkers.

Dr. Crystal: Right.

Dr. Mike: So, what do we do?

Dr. Crystal: I know, Dr. Mike. That's the whole thing. What do you do when you're leading up to these hallmarks?

First of all, can you avoid the burst altogether? I don't know if you can or when you lead up [to these hallmarks] do you now adjust [your] understanding [and say,] “At age 40 I can't drink as much, so I shouldn't even try because I know I'm going to feel bad.”

Dr. Mike: Yeah. You make some adjustments.

Dr. Crystal: Or [at] age 60, “I need to support my immune system. Now is the time to add in my zinc.”

Dr. Mike: More age researchers or age reversal researchers see aging as a disease that can be treated and managed. And so, that's what we're really doing—you can manage those waves.

So instead of a big ol’ tidal wave coming on in at 60, Robson and I right now can start preparing. And [then] maybe it's just a little fun little wave. That’s what you can do.

What Factors Contribute to These Aging Waves? 00:09:01

Dr. Crystal: I agree. I think that's the strategy—adjust your lifestyle while you're still healthy, so then the wave doesn't hit you quite as hard. I think I've heard you say this years ago: Health and wellness [are] not about not aging or not getting sick.

But you take person A, who's in great shape versus person B, who's [in] not so great shape, they’re not as resilient. [If] they get sick, who will fare better?

Dr. Mike: Yeah, obviously the healthier person. At the end of the day, you're helping your body withstand and be more resilient because things happen.

Dr. Crystal: Yes. Resilience, stamina and making sure you're in the best place in life to ride the wave.

Dr. Mike: Yeah. So, one of the things that was interesting here—I don't know if this came from our researcher, Dayna Dye. She's been with the company and us for a long time. She's our content specialist. She does all the research for us. Love it. I don't know if she put this together or if this came from the study but it’s…

Dr. Mike: …what is the secret to aging more gracefully? Oh, I bet that’s probably a Google question.

Dr. Crystal: That was one of the Google questions, and she gave us strategies.

Dr. Mike: Yeah, let's see what we think about [it]. So, this was Dayna answering this question.

…Here's what we believe to be the secret to aging gracefully. Consume plant-based diets.

Dr. Crystal: I'm all for it.

Dr. Mike: 80:20 rule. Which is not the 80:20 rule most people know about. It's our 80:20 rule, which is 80 percent plants on a plate [and] 20 percent lean protein.

Dr. Crystal: On a plate and [in general].

Dr. Mike: When you eat.

Number two, she has: Maintain a healthy weight. No doubt.

Stay active. And I like that she wrote, physical activity, not exercise. Just find something you like to do.

Dr. Mike: Pickleball. Go play pickleball.

Dr. Crystal: My dad, he's out fishing probably right now.

Dr. Mike: Get out there…

Dr. Crystal: Catching the big ones. He just caught a big, huge black drum.

Dr. Mike: Just be active. Be outside. A what?

Dr. Crystal: A black drum. It was as long as his arm.

Dr. Crystal: A drum? Last week.

Dr. Crystal: A black drum: It's a type of fish. Oh, my goodness, Dr. Mike, we're gonna have to take you fishing.

Dr. Mike: Well, I've never heard of a black drum. Where does he fish?

All right, back to this. Seven to nine hours [of] sleep. Wherever you fall in that range. I'm on the upper side of that range.

Sleep and Health 00:11:52

Dr. Crystal: Oh, I'm definitely a nine-hour [sleeper].

Dr. Mike: I’m a solid nine-hour [sleeper].

Dr. Crystal: A solid nine hours for sure.

Dr. Mike: Love it. I’m already getting excited.

Dr. Crystal: Go to bed at nine to get the nine [hours].

Dr. Mike: I love it.

Don't smoke. [This is] huge. Out of all the things out there, smoking is probably at the top of the list for what is killing people.

What Harmful Habits Should I Avoid as I Age? 00:12:14

Dr. Mike: Without a doubt, don't do that.

Alcohol in moderation—if at all. Stress management. Keep your brain challenged.

Dr. Crystal: I love that one.

Dr. Mike: Stress management?

Dr. Crystal: Brain challenge.

Dr. Mike: Brain challenge. Yeah.

Stress Management and Mental Challenges 00:12:27

Dr. Mike: Didn't we do something on this? We talked about learning a new language.

Dr. Crystal: We did. And brain games.

Dr. Mike: I told the story of one of the oldest patients I ever had in medical school. I think I was in [my] third year [doing] internal medicine. I think I remember her name—I want to say it was Gladys. She was like 90 years old.

Dr. Crystal: Miss. Gladys.

Dr. Mike: She just got her degree in HTML coding.

Dr. Crystal: I love that. Oh my gosh.

Dr. Mike: She went to the junior college.

Dr. Crystal: Amazing.

Dr. Mike: And got an associate’s in coding. And now this is in the mid 90s, when HTML was the thing to learn. She knew how to do websites.

Dr. Crystal: Grandma Gladys, building your website. I love it.

Dr. Mike: Maintain friendships and social support. 100 percent. Very important.

And then, go see your doctor. And I would add: See your doctor, see your dentist, see your eye guy, see your ear person, see the dermatologist. Just do some of that basic stuff.

Dr. Crystal: That's right.

Can I Slow the Aging Waves? 00:13:33

Dr. Mike: Get your colonoscopy. Come on.

Dr. Crystal: Your mammograms.

Dr. Mike: Get those things done. I say that [but] I'm still behind on mine.

Dr. Crystal: Check your PSA.

Dr. Mike: I haven't got my colonoscopy yet.

Dr. Crystal: Oh, goodness. Dr. Mike don't whisper that. If you're going to say it, just say what you're going to do. I'm going to…

Dr. Mike: It’s going to happen next year. I'm going to get my colonoscopy in 2025.

Dr. Crystal: We need some sound effects, Robson…

Dr. Mike: Yeah, I think that's a good list. I think Dayna nailed it.

Dr. Crystal: I love it. Great list.

Dr. Mike: And don't forget: nutrient add-ins can be helpful as well.

Nutritional Add-ins 00:14:11

Dr. Mike: A good multivitamin, omega oils, CoQ10 and probiotics—all that kind of stuff. Dr. Crystal and I do a bunch of stuff.

Dr. Crystal: Yeah. Oh, and then you can test your aging.

Why Test Biological Age? 00:14:20

Dr. Mike: Oh, I almost forgot! Hold on. Let me get that paper back.

Dr. Crystal: If this study [has] you scared, then you can test your biological age. They’re testing or measuring some of the things that the researchers measured in this study.

Dr. Mike: Life Extension, our sponsor, offers it. If you go to LifeExtension.com/BiologicalAge, it'll take you to what's called the TruAge Complete Epigenetic Age Profile Finger Stick.

Dr. Crystal: Yeah. So, this is to find out not your chronological age—meaning how many years you've been alive. It’s the biology.

Dr. Mike: It’s what’s going on inside.

And so that is at LifeExtension.com/BiologicalAge. And don't forget when you're there, use [the] discount code “PODCAST.” Why not get that 10 percent off with free shipping and handling?

Have you done that?

Dr. Crystal: I haven’t.

Dr. Mike: I'm surprised.

Dr. Crystal: Well, I think I have good genes and a pretty healthy lifestyle. So, I don't think I need it just yet.

Dr. Mike: I think you're just scared because you might find bad stuff.

Dr. Crystal: Well, I've taken online quizzes for my biological age.

Dr. Mike: That doesn't count.

Dr. Crystal: And I am younger.

Dr. Mike: That [doesn’t] count. You [have] to actually know and measure something. Come on. You probably lie on those things anyways.

Dr. Crystal: Oh, my goodness, I would never.

Dr. Crystal: All right.

Dr. Mike: So, Life Extension, our sponsor, wants to say thank you. Go check out that biological age test. Of course, there's supplements out there so just check out with “PODCAST,” and get your discount.

And don't forget, you can also go to LiveForeverish.com. [There are] tons of other episodes to download, like and share, and of course subscribe, so you never miss a show.

Wait, we're aging in waves. But we're going to manage it and we're going to ride it smoothly.

Dr. Crystal: That's right.

Dr. Mike: Ride on into maybe the one in the 80s. If we find out there's one in the 80s.

Dr. Crystal: The third wave.

Dr. Mike: The third wave. I'm convinced that the 60s can't be the last one. It's too close! Whew.

Dr. Mike: All right, there you go. I'm Dr. Mike, that is…

Dr. Crystal: Dr. Crystal.

Dr. Mike: Thanks for listening.