Hello athletes, welcome and thank you for tuning into the Coach Katie Danger Podcast recorded live from Omaha, Nebraska. I'm your host, Coach Katie Danger, U S army veteran, fitness coach and founder of Red H Nutrition. Here's a fact for you, 99% of us are not elite athletes. We're individuals from all backgrounds, juggling life priorities, including jobs, our families, their needs, and trying to find time to take care of ourselves every single week. When you tune in, I'll be discussing clear, concise and actionable strategies you can use to get the most from your fitness, nutrition, and mindset. So you can optimize your life without compromising your time. So athletes settle in and get comfortable. I'm here to educate, inspire, empower, and entertain you to help you enjoy the unique fitness journey that you are on.
(00:52): Hello athletes, and welcome to episode number 69 of the coach, Katie danger podcast. I have so much to share with you before we dive into this episode. And first I checked off a huge thing off my bucket list. Since we last chatted, I went to Hawaii for vacation and it was absolutely everything that I could have imagined and more. And in fact, I'm doing the podcast in one of the favorite things that I bought while I was there at tank top from the actual Hawaii will come store. I just love it. So I decided to wear it during this episode to bring back all those beach vibes. I surfed, I went surfing, like actually went surfing on the ocean. I hiked a volcano. I snorkeled, we saw dolphins. I went to white sand beaches. I saw the black sand beach started over in Kona and then took the whole trip around the island.
(01:35): The big island spent about a half a day in Hilo and then w took the highway all the way around. I experienced tropical paradise it heaped sun, and then experienced what would be the Pacific island downpour. So I got it all. And I think one of my favorite experiences was something that's a little bit more low key, but we stayed in a resort and we had a whole resort floor to ourselves. But every morning I went out and ate breakfast, just like I do at home. I have my banana and have my mixed nuts and my coffee and a little, a little male Cardinal every single morning that we were there. He came and visited me and I fed him nuts and I hope he's still doing well. Also, I have always wanted to do an Ironman and while we were there, the half iron man, so the iron man, one 40.6 is the full Ironman.
(02:20): And 70.3 is a half iron man. They were doing the 70.3 Ironman in Kona, the weekend that we were there and it was so inspirational and Ironman has always been on my bucket list. So watching this, I, I mean, I was kind of jealous. I was like, I want to be doing that. I don't want to be that. This is something that I've always wanted to do. Like first I'm checking off Hawaii and I'm like, I want to do a half Ironman because I know that I can handle the train plan with business and all my other life obligations and do a half Ironman training. So I signed up for the 2022 Kona, half Ironman. I start my train July 1st. I'm not sure how many of you know this, but I have been slightly disappointed in myself because I attempted to do this first in 2019.
(03:00): But like I mentioned, there were just too many things on my plate and the Ironman training was pushed aside. Now I knew eventually that I would want to get back into triathlon training. I've done it before. One of my very first competitive experiences was in triathlon even before CrossFit. So I knew that it was going to be hard to ignore those desires, especially after I saw the athletes in Kona this year. So I signed up, I've got almost 12 months of training that I can get into my belt and have some good experience. And on June 8th, 20, 22 of next year, I will be back in Kona. And this time I will be competing in the iron man. And I'm really, really excited about that. I would love to know if any of you they're listening right now. If you've got any Ironman training experience, send me an email, let me know any tips, tricks, fueling strategies, anything you've got for me, I would just love to know your experience in general, whether or not you have any good tips to share.
(03:47): So email me, let me know your experiences is valuable to me, but otherwise I'll be sharing my experience. You can always follow along on my answers at coach Katie danger. And then of course everyday athletes, group fitness and nutrition coaching for everyday athletes and Facebook. Now, the last big thing that I've been working on is my signature hybrid coaching program. So I've been wanting to take a group training aspect and an individual training aspect and put them together. So on July 12th, July 12th, this year coming up in just a few weeks, I'm done she the 90 day metabolic amplification formula limited slots available. I'm only going to allow 20 people in simply because this is the first time. And I want to make sure that one there's enough people to get good feedback and inspire that group mentality. But number two, I can make sure that everybody still gets that personal one-on-one attention, even though it's going to be executed mainly in a group coaching format.
(04:36): So with the 90 day metabolic amplification formula, if you want to schedule your appointment to learn more and get in on the program, all you gotta do is go to metabolic amplification, formula.com. That will be in the show notes in case you need to reference it later, before I left for Hawaii, I stumbled across a fascinating article about longevity. It's incredibly recent, which made it really, really cool too. And the results were just released in may. So this is a very, very, very new study. So I thought everything is super relevant and very actionable now for what I've read about longevity in the past, it's definitely one of the most comprehensive studies that have been done as well. Usually what these studies do is they'll just take one aspect. They'll take like does vitamin D increase longevity does more sleep, increased. Longevity is drinking more water.
(05:20): So it's like individual variable, not like a whole broad nutritional spectrum of data. So that's what I really love about this study. It was the specificity of actions that the participants took and then how you and I can both use this information and replicate it to get similar results. So here we go. That's what this podcast is all about today. First, I'm going to dive into the article a bit and discuss, you know, the basics, how they define longevity, how they measured rolling back father time and what that actually looks like. And then we'll talk specifically about the protocol that the participants followed, including the diet and the supplements that they, you are going to know exactly what you can do to start to find father time in reverse the signs of aging for yourself. The article starts with defining just how much advanced age sets the economy back, both in spending and use of medical resources.
(06:09): Now you and I both know that the medical industry, big pharma, they make a ton of money. So this information isn't necessarily going to make big pharma happy or the medical community happy. Because once again, when you take control of yourself and you don't allow the pill popping culture to seem like it's the only advantage you can have, it takes the money out of the pockets of the medical industry. But I love this nonetheless advanced age is the largest risk factor for impaired mental and physical function. Lots of noncommunicable diseases onset later in life. And we're talking about cancer, diabetes type two Alzheimer's Parkinson's, cardiovascular disease, heart disease. So lots of these things that are generally the result of a long-term lifestyle of not taking care of yourself. They're not necessarily genetic conditions that are passed down from your mom, your dad, or your grandparents.
(06:56): Now, if you've got aging parents or you're of advanced age yourself, you know that the challenges include money, family balance, time management with doctor's visits and your individual mental health and wellbeing. So when you're considering just the economics alone of delaying aging or preventing father time from taking a hold of your body, if we're able, this is according to state. If we're able to delay our aging by 2.2 years, just two years, that's it, the whole medical industry could save $7 trillion in healthcare over the next 50 years, $7 trillion. Now that is a lot of money that could be put elsewhere in the economy and not into the pockets of the medical industry, where really most things are just band-aids. Anyways, right now the authors of this study, they argue that this broad approach is much better than just the investment in disease specific spending. So if interventions can be identified that extend the health of one's life, even modestly 2.2 years, the benefits for public health and healthcare economics are going to be substantial.
(07:52): So that is one factor to consider when we're talking about, you know, how important is it that each person starts to take some individual responsibility and take care of themselves quite significant, especially we're talking about just the money and the dollar value behind what we're trying to express here. Question that the study defines an answers is what is aging. Now, there is a lot of scientific jargon in this particular study, but just studies in general, when we're talking about DNA and transcription and translation and the alteration of our genetic code. And I tried to break this down in layman's terms as much as possible, but still make sure that the point is getting across to about what they're using to define aging in this article. So what this study does in this study DNA methylation is the edition. This is what I'm talking about. So DNA methylation is how they're defining aging, either the methylation or non-menthol DNA.
(08:41): It's the addition of a methyl group to a site, no steam. So it's a little end, a little component of your DNA strand, right? We've got the double helix strand. And then when we've got transcription and translation, our DNA is either replicated or in some cases it's built back better. Or in some cases there are issues with that DNA translation transcription, and then we get genetic errors or we get diseases. But in this specifically, we're talking about the biological process of DNA methylation. And this is when the methyl group is added to a DNA molecule. Now methylation can change the activity of a DNA segment without changing the whole entire sequence. So this isn't like now we're going to be coming mutants or something like that. Those are tiny, tiny little changes, but these tiny little changes over time can directly, we affect our health.
(09:29): Now in mammals, you and I, we're a mammals DNA. Methylation is essential for normal development and it's associated with a number of key processes in longevity. So to sum that up, we want DNA methylation on certain strands of our genetic code, because this helps with our longevity process. I like to hear this news and I like to hear this because it means that will work talking about nature versus nurture, nurture, trumps at all. If we're talking about what is the biggest component of measuring our DNA age, it is nurture. It's not necessarily genetic. Now in this study, major methylation, the researchers use Horvath's DNA M age test is considered to be the gold standard for measuring epigenetic factors of aging Horvath. The guy who made this a way of measuring DNA methylation, he proposes it. The majority of aging is a result of choices in food, water, and exercise, which are all invited your mental, not genetic.
(10:28): So this is really great news, right? We are in complete, almost complete control of how we, we end up and how we enjoy our bodies, how we live our lives. What I think makes this study so special. It's not necessarily the use of the DNA. MH test, rather, it's the employment and measurement of actual dietary strategies to help reverse aging. And that is what I'm excited to share about you. And that is what just fascinated me, because like I said, I'm always reading these one-off studies like vitamin D getting more sleep, getting more or water. That's great and all, but like, can you tell me more? Or, I mean, rather than waiting year after year to get little tidbits of information and apply them, I would love it. If I just got a comprehensive look at what can I eat? What can I supplement with?
(11:10): It is really, really going to have an effect on my longevity there. So lifestyle guidance in this study that included a minimum of 30 minutes of exercise every day for five days a week and intensity at 60 to 80% of your maximum heart rate. So I've done an episode on heart rate before to find your max heart rate, just a quick little math equation for you. You take the numbers 220 and you subtract your age. So in my case, it's 35. So two 20 minus 35 is 185. So then what I would do, I'm like, okay, 185 is my max heart rate. What, 60 to 80% of that. And then that is what the guideline recommends. You follow for five days for at least 30 minutes a day. In addition to that, the exercise prescription participants were also prescribed two times a day. So two times a day, they're doing 30 minutes of breathing and relaxation routines.
(11:58): They were also suggested to get a recommended minimum of seven hours of sleep a night. And according to this study and the other studies that they cited in addition to this, it's considered to be healthy. Seven hours of sleep is considered healthy across almost any single board. Now, when studies are looking at sleep in general, most of them are an extreme. So they're either like total sleep deprivation or coma states, right? Where somebody is sleeping, like just long, long amounts of time, that really most healthy people aren't going to seek out or need anyways. So that number seven is just important just for general healthy standards. Now don't take that to heart necessarily, but I would say that like plus, or minus a couple of hours, that is great to strive for, you know, your body the best. So you probably know exactly how much sleep you need to get or how little it takes for you to not be your best. Right now, the research also states that attempting to directly influence DNA methylation, using diet and lifestyle to set back DNA M age is going to lead to a healthier, more youthful metabolism. And
(13:03): Hey, I know, and you know that I talk a lot about using supplements on your fitness journey and reaching your full potential, how I believe they're integral pieces of the puzzle to reaching your best self and best fitness results. But do you know how supplements fit into your plan? Do you know what to take for your goals and how much of a supplement you should take if you've ever had any of those questions? And you want to know how supplements can work for you and your goals, go to your fitness supplements.com and take the free free, free three point personalized supplement assessment. And with just a few questions, you'll have a complete personalized supplement recommendation in less than 60 seconds. You'll know more about how supplements fit into your fitness goals. What's safe and what's effective and perfect for you. So type in your fitness supplements.com in your internet browser, take the free assessment and get on the fast track to your best fitness results.
(14:02): And before we get to the results, though, I want to look at the dietary protocols that the participants followed. They followed these for eight weeks, followed them for eight weeks. Now, the population that was studied was 43 adult males. They were between the ages of 50 and 72 years of age. I think there is a limitation of this study though. And as a female, I found this kind of limiting, but at the same time, you know, I'm not really going to take too much to heart, but they did not include women in this study because they did not want any confounding variables of preparer or post-menopausal hormone changes to present in the study. So that's why it's only males here. So guys, if you're listening, listen up even closer gals, if you're listening, I would still pay attention because as I've gone through these protocols, as I've looked at this, this is what I do for myself.
(14:45): This is what I've always considered healthy. It's eating your fruits and veggies, getting sleep, getting protein healthy. You'll see what I mean when we get into it. But that is probably the biggest confounding issue with this study is that it didn't include women. So here's the guidance per week. Here is what the actual protocol entails. Now there is going to be a transcript of this podcast. So if you don't have a pen and paper down, don't worry, you can go back and you can get this protocol. Here's the guidance per week, per week for eight weeks, because these individuals had three servings of liver and they didn't mention if it was beef liver, but they did say it was organic. And one serving in this case was three ounces. So each week they're getting three ounces of organic liver and five to 10 eggs a week.
(15:28): So over the course of seven days, you're fitting in five to 10 free range, organic omega-3 enriched that's per week. Now per day per day, this is kind of where people will probably start to go, oh my God, how can I fit all that in? Hold on. Here's what they were doing every single day. They were having two cups of dark leafy greens. This was measured, raw, chopped, and packed. So it was generally already washed and cleaned, and it was already prepared for them in a pack, which included kale, Swiss, chard, collard greens, spinach, dandelion, and mustard greens. It did not include greens like a spring mix romaine or iceberg lettuce, two cups of cruciferous vegetables. Once again, raw chopped and cooked and packed broccoli, cabbage, cauliflower, Brussels sprouts, bok choy, or Rugola kale mustard, greens, watercress, rutabaga, kohlrabi, radish, Swiss, chard, and turnip. So those are choices.
(16:21): We need two cups of dark leafy green veggies a day. We need two cups of cruciferous veggies a day. Then we need three additional cups of colorful veggies of your choosing. This does not include white potatoes sweetcorn, one to two medium beats a day, a fourth of a cup cup of pumpkin seeds or pumpkin seed butter, healthy fats, a fourth of a cup of sunflower seeds or sunflower seeds, butter, also healthy fats. Then one, at least one serving of the following adaptogens, a half cup, wild berries, or a half teaspoon, Rosemary or a half teaspoons tumeric, or two medium garlic cloves, or two cups of green tea brewed for about 10 minutes or so three cups of oolong tea. Also brewed for 10 minutes. So you have a choice from there. With that serving that you get of adaptogens. Then every day, they recommend you at six ounces of animal protein, grass fed pasture raised organic and hormones free.
(17:16): If you can find that now, remember we talked about this, we're talking about the most optimal, highest quality you can find. Then everyday two servings of low-glycemic fruit, low-glycemic fruit. That just means it doesn't hit your blood sugar. Doesn't spike. Your insulin quickly gets into your body. It gets you, the fiber gets you the phytonutrients, but doesn't affect you blood sugar. As much as let's say, like a super ripe banana would, then they gave general guidance. So in addition to the weekly guidance, the daily guidance, now we've just got general overarching guidance always choose organic over conventional. If you can stay hydrated eight ounces of purified water daily, no water fast between the hours of 7:00 PM and 7:00 AM. So do not eat after 7:00 PM. Do not eat before 7:00 AM include the healthy oils and balanced the types of fats that you get, which was the recommendation from the sunflower oil and the pumpkin seed oil.
(18:04): All of them, oil, coconut oil, flex Cedar, also good options, avoid sugar, avoid processed foods, little dairy, just a few grains and keep the legumes and beans at a minimum as well. Don't use plastic food containers use glass containers. So BPA is what they're getting at there. Avoid BPA and then a daily probiotic for digestion support. Because when we have probiotics in our gut, that also helps us break down food and assimilate it into our system to be used appropriately. Now, after eight weeks, the participants, they had their DNA age, reevaluate it, they use the DNA, MH clot. And on average, you guys are going to be shocked by this. And just eight weeks, these 34 men saw a 3.2, three decrease in their DNA age range, just with this protocol, eight weeks and three years taken off. That is incredible. Who wouldn't want to get back three years in just eight weeks, the largest.
(18:53): So there also is a spectrum. Should we have the average? Now the largest decrease I saw was somebody rolled back I'm by 10 years in eight weeks, 10 years, I got back. Now, I'm not saying all of it a sudden they didn't have any wrinkles or their joints and things felt better, but I'm guessing that they had more energy. I'm guessing that they were sleeping better. And I'm guessing that they had a lot more mental focus and clarity that they had before. Because when you're rolling back the clock 10 years on your DNA, there are a host of positive benefits that come with that. Now, what I love most about this study is it gives those real actionable things that you can do to improve your longevity. And another significant result that they can boast about is they saw on average, a reduction of 25% in cholesterol among these participants.
(19:34): Now, this isn't just another one-off study that just looks at sleep or vitamin D or cholesterol. It takes the whole lifestyle into account your exercise, what you're putting in your body, how your mindset is with the relaxing, your gut health with a probiotic and a mask. Imagine the traction that you could gain in your health and wellness goals. If you follow the majority of this protocol for the rest of your life three years in eight weeks. Now I can assume that the longer you follow this, the more that you're roll back the clock of father time. And I can tell you this, in my personal experience, I follow most of this protocol already. Now I would say the biggest hiccup here is the healthy fats, and I'm probably still missing about a cup of veggies a day, but I have a salad every single day.
(20:15): I have a cup of kale and a cup of spinach. And then at the end of the day, I have a fruit shake. I have a cup of blueberries, and then I also put another cup of spinach in there. So when I do the math there, I probably need to get another cup of veggies in and then another cup of fruit. So I'm following the protocol pretty well already. And just with that, I, I mean, I'm going to be 36 on July 5th, and that is not just a plug. So, you know, when my birthday is, but I'm going to be 36 years old in generally when I talked to other people my age, like I feel better. I look better than most people my age and that's, I care about what I put into my body. It feels good to feel good. And that is the momentum that I want to keep.
(20:52): I know that if I eat sugar, I feel like. I know that if I eat fast food, more than one time, I really try to have it only three times a month, but you know, a cheeseburger and fry for my favorite place. I usually don't. I sleep very well at night and I usually have some indigestion the next day. And then I don't really have as much energy as I like to have. So it feels good to feel good. And that's why I like to stick to these. I practice my stress management. I use perspire hot sauna to help me with my recovery. I use that also for meditation time and I really don't care. Or if anybody else doesn't think that I look younger than 35 or 36 and when we round up, but I feel a lot younger than I am. And that is really all that matters.
(21:34): So I found this study on Reddit, and I remember reading the comments and most of them were pretty negative. They're like, how the hell can anybody even do this? This is like a full-time job. And these aren't things that a normal human can do. And I think that's just the mentality of a normal person who doesn't want to take the time and effort to improve the lifestyle. I'm not telling you to all of a sudden go out every single day and have five cups of veggies and two cups of fruit and have your beef liver and have your five to 10 eggs. But with this protocol now that you know, you can say, okay, Marty, kind of doing this, you know, can I add an extra cup of veggies to my day? Can I add a fruit to my daily nutrition? And more than likely you can.
(22:13): It's just literally tiny habits breaking off things little by little I'm sure you've heard the same before. How do you eat an apple? And you eat it one bite at a time. I've never tried to eat an elephant, but when I take that metaphor and I put it into here, I can easily see how it would be so hard to all of a sudden go from no veggies to five cups of veggies from no fruit to three cups of fruit, you know, to using tumeric and Rosemarie and in your dishes. This is about one, one bite at a time and building tiny habits, trying to see what is the highest leverage thing you can use right now. Do you need to get more sleep? Do you need to start there? Do you need to start drinking more water? Maybe you just need to start drinking more water.
(22:51): And then all of these tiny actions build upon each other. I was just super fascinated with the study. And the one thing that I'm going to start doing is I'm going to start adding a beef liver supplement to my diet because I just, I am not going to eat beef liver. I'm just not going to do it. I don't know how to prepare it. I don't know where to find it. And I think it just sounds disgusting. Beef liver sounds to me like Thanksgivings and holidays from the past or my grandpa parents, like we had the full Turkey and they're like, dig out the Oregon meat. It just makes me want to vomit. So I am not going to do it. So I'm going to find it. Yeah. Beef. I actually have a beef liver supplement already picked out on Amazon, done the research on it's organic grass fed pasture raised.
(23:25): And I'm going to use that one. So I'm going to take that every day and document the benefits generally with the beef liver itself, we're talking about energy metabolism. So it should help focus and clarity and then overall energy, which pretty easy to feel and see. Right? Okay. So after learning about this, here's the bottom line. You guys, you, can't your genetic code. Whatever's going on in your DNA right now. The double helix is what you got from your mom and your dad and your grandparents and your ancestors before that it is yours. However, you can change the way your genes behave and respond with your behaviors and your environment. So what you put into your body can affect the direct expression of that genetic code. So you're not a victim to your genetics. You can change their expression. Just remember that. Okay, next time you say like, oh, my back hurts.
(24:12): I, you know, my, my family's got a bad history of back pain or my family's got a bad history of type two diabetes. You guys, you don't have to eat like your parents did. You don't have to eat like your grandparents. Did you are your own separate person. And if you want to play the victim, you can, but in the long run, it really doesn't win any awards anyway. So why not just choose to be in control and choose the right things for yourself to feel good. If you want to read the whole article, I'm going to put that link in the show notes. I highly suggest it. And also if you need to go back and get the protocol and write some stuff down, that will be in the transcript section of the podcast as well. I would love to know what you thought of this information athletes.
(24:51): What action are you going to take? And if you send me an email, let me know. I want to know what variables that you think is important to manipulate. How are you going to improve your longevity? It's just really exciting to me. I've long stated I want to live to be a hundred years old, but then I found out you can live to be 120 years old because research says that. And you know, I actually have been asked before, like, how would you wanna live to be 120? And I'm like, well, why the hell not? You know, it's not like I'm thinking about living B 120, like a, a decrepit wheelchair written count, wipe my own butts sort of person. Like I want to live to be 120. I want to be upright. I want to be mobile. I want to be independent. I want to have clarity of thought and I want to be able to do it as long as I possibly can.
(25:29): And you know, if you believe it, you can achieve it, right. Let's just get super cheesy and corny with it. And I believe that I can live to be 120, and I'm going to use this information to make sure that I can do it still being an independent person and being able to enjoy that journey. All the right athletes. That is all for episode number 69. And remember, I want you to check out my new metabolic amplification formula program. And I want you to schedule your call to learn more about it. You can do that at metabolic amplification, formula.com, all one word. It will be in the show notes as well. In case you don't remember it, I've only got 20 spots open. And as we talk right now, I have had four people sign up. So I'm gonna let 16 spots left of this recording or going live on July 12th. I want you there, but for now athletes, if you have any questions about anything ever, including this podcast, longevity or the iron man training or Hawaii, send me an email. Katie@Coachkatiedanger.Com. And until next time be leaving yourself, trust the process and don't ever, ever, ever quit. This is coach Katie D over here. Yeah.
(26:35): This is the podcast factory.com.
