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Lipid Peroxidation's Role In Aging and Disease
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Transcript
Introduction to Lipid Peroxidation and Its Importance
00:00:01
Speaker
Hi, thanks for tuning in again to the show. Christian Jourdanoff here, functional health practitioner and author of the book, How to Actually Live Longer, volume one.
00:00:13
Speaker
Today, I want to talk to you about a very important topic, lipid peroxidation. We'll define that in a minute if you're not exactly sure what that means. And aging, and we could absolutely lump in disease development slash prevention in in in sort of this area of discussion that we're we're going to tackle today.
Interconnection of Longevity, Aging, and Disease Prevention
00:00:38
Speaker
The reason longevity or aging and disease development progression or prevention can be tackled at the same time is because a lot of researchers are already basically equating aging to being a disease, really. Because, well, I personally don't think necessarily it's a disease. A lot of
00:01:07
Speaker
a lot of the same mechanisms that underlie disease development progression, underlie aging. So if we can figure out what those are and then with a little bit of evaluation of a human and a little bit of lab testing and some clinical assessment, we can figure out what are the factors in their diet lifestyle, stressors, nutrition, deficiencies, all that stuff, toxins, gut health, what are the Factors that are accelerating their aging and by virtue of that the the progression of disease which means they will likely develop some type of something diagnosable earlier in life than otherwise if we if we address those things after we identify them we address them.
00:01:53
Speaker
with diet supplementation, stress reduction, all that good stuff, gut health, detox stuff, and that will allow them to age more slowly. And again, that means they are less prone to those kind of disease processes, overwhelming them to the point where they can go to the doctor with some complaint and the doctor will say, well, you got XYZ disease, according to whatever criteria, right?
Understanding Lipid Peroxidation and Omega Fats
00:02:22
Speaker
So, lipid peroxidation. If you if you're listen to the episode I did on omega-3s a couple of weeks ago, this is a little bit of a continuation of that theme, because as you'll soon see, lipid peroxidation, really it's the polyunsaturated fats in our tissues that are the biggest culprit here. That doesn't only include the stuff from the seed oils, the omega-6s, but also omega-3s.
00:02:49
Speaker
which, as you will as you will soon see, are even more fragile slash more peroxidizable than the Omega-6s. Let's start at the beginning here. I asked ChatGPT three questions today that were so sort of simple that the little bastard could not screw me over with a roundabout bollocks answer, basically.
Lipid Peroxidation's Role in Diseases
00:03:18
Speaker
So the first question I asked it, what diseases slash conditions is lipid peroxidation associated with? And it responded, lipid peroxidation is a process in which free radicals, particularly reactive oxygen species or or ROS, oxidize lipids in cell membranes leading to cell damage.
00:03:42
Speaker
This process is implicated in the pathogenesis of several diseases and conditions, primarily due to its ability to induce oxidative stress and promote inflammation. And if you have been listening to me for any length of time or you have bought my book how to actually live longer volume one,
00:04:01
Speaker
You know that I, in my little sort of the three primary drivers of aging and dysfunction in that little of hierarchy, I have stress at the top, and then oxidative stress and inflammation would be the other two. Those are the three primary drivers of aging and dysfunction. and they they enhance each other's effects. So they kind of there's a lot of overlap. And you know obviously, that means that oxidative stress will promote inflammation. Likewise, inflammation can promote oxidative stress. And it is a stressor in the body. It will raise cortisol because it's an anti-inflammatory anti-inflammatory hormone, as well as a hormone that raises our blood sugar.
00:04:44
Speaker
So that's what lipid peroxidation is. It's basically our cells and or their components, constituents getting damaged and it's the fatty acids in them that get peroxidized that causes this lipid peroxidation.
Impact on Cardiovascular Health
00:05:02
Speaker
And what's interesting is that Chad GPT said this process is implicated in the pathogenesis of several diseases, but as you will see,
00:05:14
Speaker
What it meant to say is several classes of diseases, which basically covers almost all of the friggin diseases. So we start with cardiovascular diseases, right? Lipid peroxidation plays a significant role in the development and progression of cardiovascular diseases, especially atherosclerosis. In this condition,
00:05:37
Speaker
low density lipoprotein LDL cholesterol undergoes oxidative modification becoming oxidized LDL, which is then taken up by the macrophages forming form cells that contribute to the formation of atherosclerotic plaques. And these plaques can lead to coronary artery disease, stroke, and myocardial infarction. So it's not one disease, it's a bunch of diseases and a huge portion of the population are likely to succumb to one of these cardiovascular diseases, something like a third of people. So it did downplay it a lot. There is still some bias, even though it's a very sort of objective thing that you can't cloud too much.
Neurodegenerative Diseases and Cancer Risks
00:06:24
Speaker
Next is neurodegenerative diseases.
00:06:27
Speaker
Lipid peroxidation is heavily involved in the pathology of neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease. In Alzheimer's disease, lipid peroxidation products like 4-hydroxy-nonanol and melanodialdehyde accumulate in neurons causing oxidative damage to membranes, proteins, and DNA which impairs cognitive function and accelerates neuronal death. So, so far we have cardiovascular diseases, neurodegenerative diseases, dementia, Alzheimer's, Parkinson's. Then we have cancer. Oxidative stress driven by lipid peroxidation is a major factor in the the development of various cancers. Lipid peroxidation by products such as 4-HNE are highly reactive and can form DNA adducts leading to mutations that promote carcinogenesis. Excuse me.
00:07:19
Speaker
Got to sneeze. So chronic, geez Christ, I need to sneeze, sorry about that. Very professional, I know. Chronic oxidative damage to lipids, proteins, and DNA is a known contributor to the initiation and progression of cancers in tissues like the liver, colon, and breast. Then liver diseases. Lipid peroxidation is closely associated with liver conditions, particularly none.
00:07:46
Speaker
alcoholic fatty liver disease, NAFO-D, and alcoholic liver disease. In these conditions, oxidative stress leads to the accumulation of lipid peroxidation products contributing to liver cell injury, inflammation, and fibrosis, which can progress to non-alcoholic, steato, hepatitis, or NASH. So NAFO-D or non-alcoholic fatty liver disease, something like a quarter to a third of the American population have this, at least the adults. So huge.
00:08:16
Speaker
Then, chronic inflammatory diseases. I mean, this is a huge sort of blanket term. So lipid peroxidation is a driver of chronic inflammation contributing to diseases such as rheumatoid arthritis, inflammatory bowel disease, and systemic lupus erythematosus, SLE. The oxidative stress generated by lipid peroxides amplifies the production of pro-inflammatory molecules like cytokines, leading to tissue damage and exacerbation of these autoimmune and inflammatory conditions. Then we have diabetes and metabolic syndrome. No, I thought it was the the carbs. My God, it's the the carbs doing it. Nope. So and carbs are a very small part of diabetes and metabolic syndrome, actually, as we've covered in previous episodes. So lipid peroxidation is also implicated in the development of type 2 diabetes and metabolic syndrome.
00:09:13
Speaker
Increased oxidative stress from lipid peroxidation contributes to insulin resistance, beta cell dysfunction, and chronic inflammation, all of which are hallmarks of diabetes. Furthermore, lipid peroxidation products may impair glucose uptake and promote complications like diabetic neuropathy and cardiovascular disease. Kidney diseases is another one.
Respiratory Conditions and Oxidative Stress
00:09:38
Speaker
Respiratory diseases like chronic obstructive pulmonary disease, COPD, and asthma. ah Lipid peroxidation contributes to lung tissue damage and inflammation, oxidative stress, exacerbates, airway, remodeling, fibrosis, and impaired lung function seen in these chronic respiratory conditions. And the conclusion
00:10:03
Speaker
is that lipid peroxidation is a key process that drives oxidative damage in a variety of diseases, including cardiovascular neurodegenerative disorders, cancer, and chronic inflammatory conditions. So, pretty serious. Like I said,
00:10:20
Speaker
one of the primary drivers of aging and dysfunction. this is This causes both oxidative stress and inflammation and damage, just overall damage to cells, tissues, organs, organ systems, and then the organism in that order. And the more it goes out of sort of unchecked over the years and decades, the faster a human ages and and starts developing diagnosable diseases and conditions. Now, the next question I asked Chad GPT was,
00:11:00
Speaker
which types of fatty acids are most prone to peroxidation? Very
00:11:09
Speaker
you You can't lie, you can't have a roundabout answer here because it's it' iss very well known, just not really advertised. So polyunsaturated fatty acids are the most prone to lipid peroxidation. The high degree of unsaturation or multiple double bonds in these fatty acids makes them particularly vulnerable to oxidative damage. The more double bonds a fatty acid has, the more susceptible it is to being attacked by reactive oxygen species leading to peroxidation.
00:11:43
Speaker
now
00:11:46
Speaker
The omega-3 fatty acids are the longest. So ecosopentanoic EPA and the cosohexanoic DHA, both found in fish oils, are highly unsaturated omega-3 fatty acids. DHA with six double bonds is especially susceptible to peroxidation.
00:12:07
Speaker
The double bonds in omega-3s make them prime targets for ROAs leading to the formation of lipid peroxides and reactive aldehydes like malondialdehyde and 4-hydroxy, none at all. Then the omega-6 fatty acids, linoleic acid, which is the most abundant omega-6 fatty acids in the food supply,
00:12:30
Speaker
and arachidonic acid are common omega-6 fatty acids and arachidonic acid in particular has four double bonds and is highly prone to peroxidation. This susceptibility plays a role in inflammatory conditions as the oxidation of arachidonic acid leads to the production of pro-inflammatory molecules. and ah And so that's the oxidation of arachidonic acid. But then there's also the anzymatic enzymatic transformation of arachidonic acid into
00:13:02
Speaker
various inflammatory molecules like prostaglandins and stuff like that. right So Omega 3s and Omega 6s are the most prone to o to peroxidation fatty acids. Then saturated fatty acids have no double bonds making them much less susceptible to peroxidation and monounsaturated fatty acids such as oleic acid which is found in olive oil because they only have one double bond, hence the name mono.
00:13:33
Speaker
They're actually more resistant to oxidative damage than polyunsaturated fats, but still more susceptible than saturated fats. That's why I tell my clients, don't cook with olive oil if you can help it. But if i I was at a restaurant and they only had olive oil or sunflower oil, I would tell them, cook my thing in olive oil, obviously.
Factors Contributing to Lipid Peroxidation
00:14:01
Speaker
now The third question I asked Chad GPT is, what factors cause lipid peroxidation? You see, if I had gone and asked the question, does omega do omega-3s cause lipid peroxidation and whatever else, it it was going to start giving me these rather, oh omega-3s are so good for you, but occasionally,
00:14:23
Speaker
And if if the stars align, they may potentially cause some lipid but peroxidation that could perhaps maybe be damaging, right? But when we kind of ask very isolated questions, it can't really give us this sort of runaround. So I asked it, the third question I asked was, what factors cause lipid peroxidation? And this is where people need a little bit of education.
00:14:50
Speaker
because people think yeah but i'm i'm healthy so but that's fine i can take my fish oil and i'll be fine because i'm healthy i don't have a disease i don't have a diagnosis of a disease therefore you know i'm healthy but that's not reality.
00:15:09
Speaker
So lipid peroxidation, again, it occurs when free radicals or reactive oxygen species attack the polyunsaturated fatty acids, right the double bonds. That initiates a chain reaction of peroxidation reactions that leads to oxidative damage.
00:15:28
Speaker
And when you see the factors that actually trigger or accelerate this process, you will be you will understand what I'm talking about. So the first is, like I said, free radicals, reactive oxygen species. So things like superoxide, anions, hydroxyl radicals, hydrogen peroxide. and So these are the primary culprits in initiating lipid peroxidation. So these reactive oxygen species
00:15:57
Speaker
they Yes, they are caused by stressors and inflammation and toxins, but they're also caused ah they're a byproduct of just regular metabolic activities in the human, like when we we're producing energy by oxidizing or burning glucose, right? And obviously, if the mitochondria are dysfunctional in some way, if some nutrient in the pathway is missing, if there's a deficiency or there's toxins attacking certain enzymes or whatever that that's greatly worse and but we are still producing these just by regular. Energy production regular metabolic processes so you can't escape these free radicals reactive oxygen species doesn't matter how. Healthy human is every single person on the planet.
00:16:49
Speaker
right now has some level of lipid peroxidation. The key is to do things so that we minimize it as much as possible, right? The next thing is exposure to light and UV radiation. So light, especially ultraviolet light, accelerates the production of free radicals and enhances lipid peroxidation. So if you're eating a lot of Omega-6s from nuts or from restaurant food that has seed oils in it or processed food or takeout or whatever, or you're getting a lot of Omega-3s, these will be incorporated in your tissues and that includes the skin, right? ah The eyes and stuff like that, right? So when those tissues are exposed to light, especially ultraviolet lights, basically you go out in the sun, if if you're loaded up on these polyunsaturated fats, including Omega-3s,
00:17:44
Speaker
you are basically exposed to this peroxidation, more more so than someone that has less of these. Now the key is not to hide from the sun or to use sunscreen, I don't think, is to be obviously to be smart with when you're exposing yourself to the sun, that's critical. But also it's to get these things out of your body that takes years, but you really need to, if you haven't started that process, you really need to start that process now because it does take years. Then the other thing is heat and high
Diet, Environment, and Oxidative Stress
00:18:20
Speaker
temperatures. So we know that cooking oils, when they're heated, they there's a bunch of these aldehydes and
00:18:32
Speaker
breakdown products, peroxidation breakdown products that are produced and then the food absorbs them, right? So when you're eating fries, sorry to ruin it for you if you didn't know yet, but when you're eating fries, potato fries or whatever fried chicken, you are unfortunately ingesting a lot of these things that then deplete your antioxidants, that then leaves you more vulnerable.
00:18:59
Speaker
to peroxidation reaction because you have a lowered antioxidant status. So that's one thing, but that you see that that that's just one thing. and Don't forget that when you buy, if you've ever bought whatever polyunsaturated fat oil that could have been cod liver oil or something like almond oil or walnut oil, something fancy that they told you was cold pressed and organic and it's super awesome and super expensive. you You would know if you bought this and you kept it in your fridge for a long enough time period, it goes rancid, even though your fridge is like seven times cooler than your body or your body is seven times or so.
00:19:46
Speaker
hotter, at least probably, than your fridge. So if it will go rancid in the the fridge, do you think these these oils or these lipids are getting peroxidized when they're in your tissues just spontaneously?
00:20:04
Speaker
Yeah because you you're pretty warm you're a pretty warm creature as a man was a warm blooded man also. That's another thing that people have to understand it doesn't matter how healthy you are.
00:20:17
Speaker
or how many antioxidants you take and whatnot. you We are exposed to oxygen, to heat, to light, almost on a date but on a daily basis really. So there's nothing nothing is really standing in the way of this lipid peroxidation.
00:20:35
Speaker
right and that's in In the perfect circumstances but most people are not living in these optimal circumstances to begin with then we have other things like even just metals nutrient metals in our body like copper iron they can also Cause lipid peroxidation, but that's again that those that's in perfect conditions but a lot of people nowadays they're actually a little bit overloaded on iron because the you At least the American food supplies heavily fortified with iron from cereals to whatever biscuits everything is like not everything but a lot of things are iron fortified so
00:21:13
Speaker
Some folks have this iron overload that is contributing to this. And then there's other metals, toxic metals, heavy metals, that can also do this. They can trigger this lipid peroxidation. And a lot of folks, they have an accumulation of these because just that's just the fact of the modern world. But then there's also pesticides and industrial pollutants and air pollution. A lot of these things, again, trigger lipid peroxidation.
00:21:42
Speaker
okay And then there's a couple of other things. So mitochondrial dysfunction, I kind of mentioned. If you have an antioxidant deficiency, which is actually fairly, if you read my book, I discuss a little bit some studies on the vitamin E status of a lot of Americans, it's pretty low in general. And just in terms of the world population, there's been some some research. So in general, people's antioxidant status is not very good.
00:22:11
Speaker
They're lot loaded up on these Omega-6s. Many people also have a lot of Omega-3s. They're supplementing a lot of Omega-3 fish oils. And again, these Omega-6s, they are substrate for inflammatory molecules in the body through the Lynn Lake acid, the rachidonic acid pathway. And that if that's left rampant, which for a lot of people it is, a lot of people have chronic low-grade inflammation.
00:22:38
Speaker
That is also associated with elevated reactive oxygen species levels and that also initiates lipid peroxidation. So there's a lot of factors here that basically I don't think i don't have to be I don't think you have to be a rocket scientist, rocket surgeon, or a rocket surgeries to understand that the less omega 3s and omega 6s you have in your body, the better. that's that I don't think worrying about the deficiency
00:23:21
Speaker
It should even be like a matter of discussion, right? Am I going to be deficient in Omega-6s and Omega-3s? Especially Omega-6s are so prevalent in the food supply that I don't think We should even entertain the thought of all but I might become deficient if I don't supplement whatever or I don't need enough of these oils or whatever. No, it's everything has them, you know, so I i don't I don't think it's it's worth worrying at all. What we need to be worrying is how to
00:23:54
Speaker
Get these things out of our diet and our life systematically and comprehensively yesterday last year really Because again, it takes multiple years for these things to get out of you if your body and while they're in your body unless you do the work that we do with my clients You are leaving yourself vulnerable to lipid peroxidation and with the metabolomics test that we run on clients now we can see the level of lipid peroxides and often I'm seeing it in the yellow for clients that are already doing some stuff.
Combating Lipid Peroxidation: Strategies and Testing
00:24:31
Speaker
It's not like they're coming to me on the standard American diet and it's like, oh my God, I don't take any supplements. I'm i'm eating just you know McDonald's three times a day and my lipid peroxides are in the yellow. No, they're coming.
00:24:45
Speaker
A lot of people are eating organic already or mostly organic. They're taking multiple supplements, sometimes a dozen, sometimes two dozen or more. And they're doing a lot of things and they're actually listening to health podcasts or they're doing a lot of stuff. Yet they're still, they're lipid peroxides and sometimes there's a marker for DNA damage. We also check on on that metabolomics test, which is just a simple urine collection you take at home.
00:25:08
Speaker
and the courier comes and picks it up. So couldn't really couldn't be any more convenient than that, you know? And so what we also do with that one is there's an add-on. It's like 50 bucks, like I've said before, for the Omega 3 or for the just for the fatty acids in general, which is a little blood spot. You just prick your finger, drop some blood on on a piece of paper, and you ship that off with the urine sample. Super convenient, right?
00:25:35
Speaker
And then so what we can do is we can look at the level of like lipid peroxides, at the oxidative stress markers that includes the DNA damage marker I mentioned, 8OHTG. And then we can compare that with the omega 3s, omega 6s, what's the sort of the levels of the various fatty acids in the in the blood at that time and I think I mentioned it last time when I when when i was discussing omega-3's is I'm starting to notice a pattern when the lipid peroxides are in the yellow somewhat elevated the omega-3's tend to be low or even in the red so quote-unquote deficient and that is such a
00:26:18
Speaker
such a strong signal that it's the omega-3s that are the first to peroxidize, right? So it could be, it may be you have a lot of omega-6s in the tissues in the body and it could be like some omega-6s that get peroxidized. So they're the the the initial spark that causes this chain reaction of lipid peroxidation. But if you have a lot of omega-3s in the body,
00:26:43
Speaker
then they are super easy to peroxidize because they're so unsaturated, so vulnerable, so many places that can be attacked, you know, quote unquote, by these peroxidation reactions, reactive oxygen species and other various free radicals, right? So it's such a This test, the the metabolomics test, because we test for so many things including detoxification capacity and fungal stuff and gut stuff and various vitamin deficiencies, various sort of enzymatic blockages in the body, right?
00:27:23
Speaker
It's such a wide-ranging snapshot of the metabolism that to me it's it's an absolute no-brainer of an investment of a few hundred bucks for the test because would you prefer to invest you know a few hundred bucks for a test that tells you some stuff that then we can correct? Or would you prefer to go for the next 10, 20 years with like some, not super high, but a little bit of the but too much lipid peroxidation, just in the yellow, not in the red, a little bit of too much DNA damage, not in the green, just in the yellow.
00:28:00
Speaker
you know, and various vitamin and mineral deficiencies and potentially not knowing if you're getting acute toxic menial exposure. These are the kind of clues that we can glean with one simple little urine collection, you know, and a little blood spot test for the fatty acids. So imagine catching something like this 20 years early, because most people won't.
00:28:24
Speaker
Most people will continue on their merry way. They will invest their money instead of in a supplementation in organic food and lab tests to kind of look after themselves and working with like a health coach or a practitioner. They will go on a vacation with without cash. Maybe they'll get another car or they upgrade their car.
00:28:48
Speaker
or they'll get like a fancy new device, the newest iPhone or new TV, whatever the case may be, right? So the problem is, they won't catch or address these things decades before they become a problem for them. So then they might you know turn 60 or 70 or whatever and go to the doctor with a lot of health issues, get diagnosed, get their various pills and poisons and the doctor will say, you know, that's part of getting older. it's what What can you do? It's genetic. And no, it wasn't. it's not It's not a requirement. It's not a feature of aging to develop disease because
00:29:34
Speaker
We know lots of old folks that are in their 80s still and they don't have any diseases. So if they can go get to that age without developing disease, anybody can. This genetic stuff is a cop-out. It's a part of aging is nonsense.
00:29:53
Speaker
Even in old age, even people in their 70s with a couple of supplements, you can improve a lot of these inflammatory markers and might conjure dysfunction or antioxidant deficiencies and oxidative stress even in old age. so But why wait until old age? Why wait until you or do you have the the the problem?
00:30:14
Speaker
before you actually preempt and kind of fill up the crack in the dam, fix the crack way upstream, decades or years before an actual issue is felt in your body. So that's all we can do. And it really couldn't get any more convenient than it is nowadays. you know the the The test gets shipped to your door collect it at home, call the courier, they can't pick it up, or you can drop it off on the way to work or whatever, if you're out and about. And that's it. you know Then we just wait, wait a little bit for the test results. There's nothing else that that needs to be done. you know
00:30:56
Speaker
So it's ah it's a great time to be alive in some ways. but have then We have all this access to these really awesome supplements that can correct any deficiencies and issues, oxidative stress, inflammation, all that stuff. ah So on that so sort of side of the coin, we are lucky. But then on the other side of the coin, we are a little bit unlucky is because these ah Omega-6s and, you know, seed oils and potent saturated fats, they permeate the food supply so much. And the all the pollution we are breathing in on a daily basis, that's contributing to oxidative stress, lipid peroxidation, inflammation, all that stuff. So there's a lot of issues in the modern environment, but that's that that' mean that means that
00:31:42
Speaker
These things are no longer a luxury because these things are all so affordable. The lab testing, the supplementation, all that stuff. It's so accessible. It's so affordable that I don't think it should be a a luxury, considered a luxury. It should be considered mandatory to survive and thrive in the normal world because Surviving is not that hard. You can easily survive to the age of 70, even 80 without doing much. But the there's a high chance that the last few or 10 years of your life might be fairly horrific in terms of if you have to battle a chronic condition and stuff like
Critique of Medical Industry's Focus
00:32:23
Speaker
that. right So that's not thriving. That's just degenerating for 10 years before. you know
00:32:29
Speaker
the end, which sucks. that's that's I personally don't don't want that for myself or anybody I know. So the key is to make what was once deemed a luxury, to make that a priority, right? A non-negotiable. For me, supplementation now and organic food, for example, you no not not that organic, at least in Europe, it's still good, but in the USA, organic food is not it's not necessarily the end or be all or anything. But quality food is a non-negotiable. It should be a non-negotiable for anyone that wants to not just survive, but thrive in the modern world. And then supplementation as well, that should be a non-negotiable. And then if a person
00:33:11
Speaker
has a health issue or is not at an optimal state of health, then they absolutely should make it a non-negotiable to invest in either a good practitioner, lab testing or some kind of combination of that, a health coach, whatever the case may be, whatever helps you improve your state of health. Until you're thriving,
00:33:34
Speaker
I think those things should be non-negotiable, the supplementation, the lab testing, stuff like that. Because how else, without gathering down on yourself, how else are you going to figure out what the heck is wrong and and what what to to work on? You know, this sort of, oh, it's genetics. I'm getting old. That's why. No, that's bullshit. That is absolute bullshit.
00:33:55
Speaker
It's just a cop-out by the medical industry for not knowing how to not not knowing or not wanting to actually help people heal just so they can be managed with pharmaceuticals and surgeries
Encouragement for Lifestyle Changes
00:34:11
Speaker
and stuff like that. you know It's a cop-out.
00:34:13
Speaker
and to cop out And there's a lot of money being made on the back end of that. So it's it's at least at this point, it's a choice people are making right because the solutions are out there. you know Anyway, what the hell was I talking about? I forgot but what I was even talking about.
00:34:29
Speaker
Got a bit ranty there in here at the end. Anyway, thank you for listening, tuning in, and I will see you on the next episode. I hope you found this interesting and it made you rethink some things you may be doing on a daily basis because unless those things change, those habits in microhabits and habits, unless they change and are sort of shifted over time,
00:34:49
Speaker
we We don't change trajectory and that usually for most people nowadays, it's a trajectory of poor health, diminished longevity, and the eventual development of disease. So only you know how and how to steer that ship a few degrees in a different direction. And if that's the case for you, you know there's lots there's lots to work on just based on today's episode. So get at it and I'll see you on the next episode. Thank you for listening.