1 00:00:00,000 --> 00:00:01,740 How old do you feel? 2 00:00:01,740 --> 00:00:05,960 That's interesting. How do you feel? I mean for me? Yeah, probably 32 3 00:00:07,160 --> 00:00:13,240 I'm gonna say probably in my 30s as well early 30s. I don't feel like I'm 40 gonna be 42 soon 4 00:00:13,240 --> 00:00:31,240 I definitely yeah, I don't feel that at all. So yeah, I got three little kids at home. They keep me young 5 00:00:43,480 --> 00:00:45,720 Hey, hey and welcome to the 40s formula 6 00:00:45,720 --> 00:00:51,180 You're going to place for insightful discussions on navigating the 40s and thriving in this transformative decade 7 00:00:51,920 --> 00:00:59,840 We're your hosts Jasmine and Amanda two women that are passionate about exploring the challenges and adventures that come with turning 40 and what lies ahead 8 00:00:59,840 --> 00:01:16,360 Professor Andrea B. Meyer is a fellow of the Royal Australasian College of Physicians and a specialist in internal medicine and geriatrics 9 00:01:16,720 --> 00:01:21,480 She has held leadership roles in geriatrics and aged care in both Europe and Australia 10 00:01:21,760 --> 00:01:26,740 Before moving to Singapore to direct a leading longevity center focused on healthy aging 11 00:01:26,740 --> 00:01:34,500 Her research centers on the mechanisms of aging and age-related diseases with the goal of bringing innovative diagnostic and interventions 12 00:01:34,900 --> 00:01:41,500 Into clinical practice. She has published over 400 peer-reviewed articles and leads international studies in 13 00:01:42,140 --> 00:01:43,420 geroscience 14 00:01:43,420 --> 00:01:50,300 Professor Meyer co-founded Singapore's first evidence-based healthy longevity medicine clinic and is a key figure in the field 15 00:01:50,660 --> 00:01:54,260 Serving as president and advisor for various health organizations 16 00:01:54,260 --> 00:02:01,060 She is also a frequent speaker author and media contributor working to promote healthy aging globally 17 00:02:01,620 --> 00:02:08,140 Today we are talking about a topic that's gaining a lot of attention not just here in Singapore, but also globally and that's longevity 18 00:02:08,740 --> 00:02:14,780 Singapore is being recognized as a potential blue zone 2.0 and where people are not only living longer 19 00:02:14,900 --> 00:02:17,500 But are also thriving well into their later years 20 00:02:17,500 --> 00:02:23,740 Today we have professor Andrea Meyer who is going to be talking to us about healthy aging 21 00:02:25,140 --> 00:02:30,300 Professor Meyer we often hear the terms lifespan and health span and when people talk about longevity 22 00:02:30,780 --> 00:02:34,020 Can you start by explaining what the difference is between the two? 23 00:02:34,540 --> 00:02:36,540 Sure. Thank you for having me by the way 24 00:02:38,340 --> 00:02:44,340 Lifespan is the number of years somebody is alive. So that's our life expectancy in Singapore 25 00:02:44,340 --> 00:02:48,540 That's at the moment 84 a little bit more than 84 years 26 00:02:49,820 --> 00:02:51,820 So it's quite high 27 00:02:52,260 --> 00:02:54,100 comparative to the to the world 28 00:02:54,100 --> 00:02:59,620 But the health span is much much lower and the health span is the number of years 29 00:02:59,620 --> 00:03:01,580 You are either feeling healthy 30 00:03:01,580 --> 00:03:07,060 You don't have age-related diseases and you can really enjoy life to the full purpose 31 00:03:08,100 --> 00:03:12,020 So it depends a little bit on the definition of health span 32 00:03:12,020 --> 00:03:17,500 So at the moment the gap between health span and lifespan in Singapore is accounted for 11 years 33 00:03:17,660 --> 00:03:19,060 but if you 34 00:03:19,060 --> 00:03:24,060 Say, okay health span really stops when somebody has the first age-related disease 35 00:03:24,140 --> 00:03:30,540 Then think about in the 50s and the 40s you have the first chronic disease then the span is much much broader 36 00:03:30,980 --> 00:03:34,420 So it's really about how healthy are you and how long do you live? 37 00:03:34,900 --> 00:03:36,820 So people talk about 38 00:03:36,820 --> 00:03:44,300 Chronological aging versus biological aging. How would you define the two and is there a way to or what is the way to measure? 39 00:03:44,300 --> 00:03:48,140 Your biological age. Yeah, so the chronologically age is very very easy 40 00:03:57,740 --> 00:04:00,140 So but just look at your passport 41 00:04:00,140 --> 00:04:07,660 But if you're looking at people in the 40s 50s or even in the in the 20s, then you see that they are looking differently 42 00:04:07,660 --> 00:04:10,740 They're acting differently their behaviors are differently 43 00:04:11,460 --> 00:04:14,420 But especially if you're looking at functions in the organs 44 00:04:14,900 --> 00:04:19,420 They are different some somebody can age much much faster compared to the other 45 00:04:19,540 --> 00:04:25,500 So and that really determines the biological age depends on the pace of aging how old you are biologically 46 00:04:25,500 --> 00:04:31,420 So there can be a gap in a 40 year old being three years six years being younger and older 47 00:04:31,420 --> 00:04:33,020 So there's a huge variation 48 00:04:33,020 --> 00:04:39,980 We now know that the variation not only starts at the age of 60 or 70 or 80 when it's very obvious 49 00:04:40,540 --> 00:04:44,420 But it starts already to to be seen at the age of 20 50 00:04:44,900 --> 00:04:47,820 so we are aging very very 51 00:04:48,420 --> 00:04:49,860 diverse and 52 00:04:49,860 --> 00:04:56,500 That then determines our biological age and when you see the variation right? So what exact markers are we looking at in terms of? 53 00:04:56,500 --> 00:05:03,100 Biological age there are there's not one marker of biological age because if you're looking at a 54 00:05:03,620 --> 00:05:10,180 Group of individuals being 40 they are aging differently and then you are looking at one individual 55 00:05:10,260 --> 00:05:14,820 Even that individual is aging quite differently if you're looking at different organ systems 56 00:05:14,820 --> 00:05:18,580 We have a beautiful body and in our body we have lots of organs 57 00:05:18,580 --> 00:05:23,900 We have lots of cells and all these cells and the organs are aging at different pace 58 00:05:24,460 --> 00:05:26,460 What does it mean if? 59 00:05:26,820 --> 00:05:30,380 You're 40 you are could be biologically 44 60 00:05:30,660 --> 00:05:38,300 But a driver of that being 44 biologically or not 40 could be because of your heart aging or the brain aging or the muscle 61 00:05:38,300 --> 00:05:43,500 Aging so the pace of aging in within our body can be quite different 62 00:05:43,500 --> 00:05:47,500 That's also the reason why we have to measure all the organ systems within our body 63 00:05:47,500 --> 00:05:53,980 Think about measuring the the strengths of muscles and grip strength how good you can stand out out of a chair 64 00:05:55,180 --> 00:05:58,140 How good you are in reflecting and memorizing things? 65 00:05:58,460 --> 00:06:05,420 So your cognition or your heart what your blood pressure for example is so we really have to have a whole body approach and 66 00:06:05,940 --> 00:06:11,580 Know where the reason is why we are biologically older compared to our chronological age 67 00:06:11,580 --> 00:06:17,660 Or if you are very positive as I am you're biologically younger. Yes exactly 68 00:06:18,260 --> 00:06:19,900 so for me I 69 00:06:19,900 --> 00:06:23,340 Started experiencing perimenopausal symptoms at age 36 70 00:06:23,340 --> 00:06:29,340 which probably means that my biological age of my ovaries was obviously much older probably 10 years and 71 00:06:30,540 --> 00:06:34,540 At that time I really did feel like I had fast-forwarded my life by 10 years 72 00:06:34,540 --> 00:06:39,540 and I think that was really when I started thinking about longevity and and 73 00:06:39,540 --> 00:06:42,940 Wanting to be around for my children who were very young at the time 74 00:06:43,700 --> 00:06:50,020 Now are there any ways in which women who are you know going through this transitional period? 75 00:06:51,020 --> 00:06:52,380 able to 76 00:06:52,380 --> 00:06:56,180 Look at ways in which they can optimize their health and help optimize 77 00:06:56,540 --> 00:07:00,740 Their vitality as they're aging through their 40s and beyond 78 00:07:01,260 --> 00:07:04,980 Yeah, yeah, sure. So but we very often talk about 79 00:07:04,980 --> 00:07:12,260 Menopause perimenopausal symptoms postmenopausal symptoms. I think very importantly that we are aging from 80 00:07:13,020 --> 00:07:15,020 conception 81 00:07:16,060 --> 00:07:22,100 Like meals also do that, but they don't have this rapid decline of of home and so that's more a steady decline 82 00:07:22,100 --> 00:07:24,100 I'm not sure what's better by the way 83 00:07:24,100 --> 00:07:29,940 If you have the rapid one swim and steady or a false cliff 84 00:07:29,940 --> 00:07:31,660 But we are aging constantly 85 00:07:31,660 --> 00:07:37,700 So I really want to draw the attention to all the the ages and all the the periods of life 86 00:07:37,700 --> 00:07:45,120 We are we are going through so I think that's important because what holds for perimenopausal women and postmenopausal women 87 00:07:45,340 --> 00:07:48,580 Holds also for much much earlier stages in life 88 00:07:48,580 --> 00:07:54,140 Of course, we know that the estrogen levels for example, they they decline because our oversight 89 00:07:54,140 --> 00:07:58,620 So how many X we have in our ovaria? They they are declining 90 00:07:58,620 --> 00:08:05,820 So we now know what's happening and unfortunately in women there's one organ system really failing 91 00:08:06,780 --> 00:08:10,100 Quite heavily at certain ages most of the times it's 92 00:08:11,260 --> 00:08:16,980 In the in the middle of 45 to 55 years of age and then inducing 93 00:08:16,980 --> 00:08:18,980 menopause 94 00:08:18,980 --> 00:08:26,180 We have another organ and that's the cymus where we are producing lots of immune cells and we need that to be really reactive to 95 00:08:26,980 --> 00:08:28,980 to for example 96 00:08:28,980 --> 00:08:30,980 viruses and bacteria 97 00:08:30,980 --> 00:08:35,460 So we really need that and that that cymus is failing much much much earlier 98 00:08:35,460 --> 00:08:40,460 So we have already two organ systems failing. Of course, we are possibly not made to live 99 00:08:41,180 --> 00:08:43,180 300 years on earth 100 00:08:43,180 --> 00:08:50,540 But coming back to the ovaria. Yes. So the first thing I would I would say when somebody is 30 35 101 00:08:51,060 --> 00:08:58,780 measure your your hormone levels because then you know where you are tracking and track them because then we can predict when 102 00:08:59,020 --> 00:09:01,100 the failure of that that organ 103 00:09:02,900 --> 00:09:04,980 Actually happens and then we can anticipate 104 00:09:05,580 --> 00:09:10,380 So very often we think about perimenopausal symptoms on how it starts 105 00:09:10,380 --> 00:09:15,820 No, it started already and then it fails and then we are seeing it much too late 106 00:09:16,100 --> 00:09:21,180 So now we really have a thought process within the medical science where I'm coming from 107 00:09:21,740 --> 00:09:23,620 Shouldn't we really track? 108 00:09:23,620 --> 00:09:30,140 Women much much earlier and men much much earlier to see what the trajectory is to then 109 00:09:30,900 --> 00:09:32,780 see when 110 00:09:32,780 --> 00:09:38,420 Really for example hormone replacement therapy should be started and not just when you feel hey 111 00:09:38,420 --> 00:09:43,860 Something is going on and you already have symptoms. It might be too late. And of course, it's not too late 112 00:09:43,860 --> 00:09:48,300 We can we can still act but it might be even better to start much much earlier 113 00:09:48,620 --> 00:09:50,620 When would you say would be a good time to start? 114 00:09:52,020 --> 00:09:54,020 tracking and and seeing 115 00:09:54,300 --> 00:09:59,140 Where you are in order to know, you know how to look after your trajectory 116 00:10:00,660 --> 00:10:07,020 I don't want to cross any barriers, but I really think that we should track as soon as possible 117 00:10:07,020 --> 00:10:11,540 We don't have much evidence with regards to tracking children 118 00:10:11,940 --> 00:10:18,000 But we now for example know of the gusto study, which is a huge population study of children 119 00:10:18,260 --> 00:10:20,260 who are followed from 120 00:10:20,260 --> 00:10:23,220 even before birth their their mothers 121 00:10:24,300 --> 00:10:29,500 Were followed we now know that tracking children even might have lots of information 122 00:10:29,980 --> 00:10:36,760 How our life later like 80 years later might might look like so I think tracking is very important 123 00:10:36,760 --> 00:10:38,820 And tracking that's what we do 124 00:10:39,460 --> 00:10:44,420 When when a child is born even before a child is born, what do we do? We are looking at the gross 125 00:10:44,420 --> 00:10:46,420 Yeah, we are looking at the development 126 00:10:46,580 --> 00:10:52,780 We are looking for hey is that child really developing well and then at a certain time most of the times 127 00:10:53,100 --> 00:10:58,020 Depends on the country where you are at the age of six or 13 and we are stopping tracking 128 00:10:58,580 --> 00:11:02,260 So what we really should do and then we are tracking by the way again at the age of 129 00:11:02,260 --> 00:11:06,660 40 50 60 when we are screening for cancer and high blood pressure and diabetes 130 00:11:07,100 --> 00:11:10,340 But we are just neglecting the time period between 131 00:11:11,180 --> 00:11:18,100 Stopping tracking and starting tracking again. So in my view we should track constantly and very important now 132 00:11:18,100 --> 00:11:23,780 We have technology to do that. We use smartphones. We are using smart watches smart rings 133 00:11:24,380 --> 00:11:31,500 We we can track even just our weight and see how we are tracking in terms of our health behaviors 134 00:11:31,500 --> 00:11:32,980 so 135 00:11:32,980 --> 00:11:37,460 Tracking always for everyone in my view if you use the data 136 00:11:38,100 --> 00:11:43,500 Appropriately and if you know what that means the tracking what you do with it. Yeah, so so what? 137 00:11:43,940 --> 00:11:49,940 What biomarkers should one be tracking and and what information should they be looking out for? 138 00:11:51,140 --> 00:11:53,140 They're very easy everybody 139 00:11:54,340 --> 00:11:58,420 Hopefully has a weighing a scale at home like track your weight 140 00:11:58,420 --> 00:12:03,180 Like don't look at your clothes because the clothes industry is an apt 141 00:12:04,940 --> 00:12:07,380 Where you live and especially in Asia don't 142 00:12:09,220 --> 00:12:14,780 If your Western body in Asia you might be an XXL if your Western body in America you might be a triple X or small 143 00:12:16,060 --> 00:12:18,060 To look at the clothing label 144 00:12:18,060 --> 00:12:20,700 Yeah, but very often people say okay, that's fine 145 00:12:20,700 --> 00:12:23,820 But but but put on your clothes from 30 years ago 146 00:12:23,820 --> 00:12:28,900 Do you still fit but 20 years ago if you're 40 and it's it's quite difficult 147 00:12:29,180 --> 00:12:35,540 So wait, but also track your blood pressure. It's very easy to track the blood pressure track your glucose 148 00:12:36,220 --> 00:12:38,620 Track your motions track your feelings 149 00:12:38,620 --> 00:12:45,260 So we can all track without having much technology around without investing much in terms of costs 150 00:12:45,460 --> 00:12:50,780 So very often you get the agreement here, but we can't do that. Yeah, but that's not true 151 00:12:50,780 --> 00:12:53,180 because even 152 00:12:53,180 --> 00:12:54,700 How do you feel it? 153 00:12:54,700 --> 00:13:02,300 Do you give eight or six out of ten is already tracking how you are doing and these kind of scales are all validated 154 00:13:02,780 --> 00:13:08,300 In in embedded into questionnaires where we actually say hey, it's going well or not 155 00:13:08,300 --> 00:13:15,340 Well, and it's it's very sensitive the the first tracking question. I would I would say how old do you feel? 156 00:13:16,060 --> 00:13:19,020 That's interesting. How old do you feel? I mean for me? 157 00:13:19,020 --> 00:13:24,020 Yeah, probably 32 32. Yeah, I'm gonna say probably in my 30s as well early 30s 158 00:13:24,020 --> 00:13:30,500 I don't feel like I'm 40 gonna be 42 soon. I definitely yeah, I don't feel that at all 159 00:13:30,500 --> 00:13:33,500 So yeah, I got three little kids at home. They keep me young 160 00:13:35,500 --> 00:13:37,500 I'm not really 41 161 00:13:37,500 --> 00:13:39,500 I think this is arguable 162 00:13:39,500 --> 00:13:41,500 I think mine are actually aging me 163 00:13:41,500 --> 00:13:43,500 It could go either way 164 00:13:43,500 --> 00:13:44,500 So Jasmine, I don't know about you 165 00:13:44,500 --> 00:13:50,500 But lately I've been struggling to keep up with the grocery shopping between work and the kids and everything in between it feels impossible 166 00:13:50,500 --> 00:13:55,500 To plan healthy meals without constantly run into the store. Oh my god. 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Right now. Let's go back to the chat 179 00:14:52,500 --> 00:14:58,500 individuals who say that they are feeling three years younger compared to their chronological age 180 00:14:58,500 --> 00:15:02,500 Just ask the question. How do you feel don't think about it? How do you feel? 181 00:15:02,500 --> 00:15:12,500 People who say they are three years younger have 40 roughly 40% less likelihood to die in a in a period of six to ten years 182 00:15:12,500 --> 00:15:14,500 Just from that qualitative measure 183 00:15:14,500 --> 00:15:20,500 It's just how do you feel because looking into you know, how you if you say I'm younger, you know 184 00:15:20,500 --> 00:15:25,500 What are you struggling with if people are saying I'm as old as I am 185 00:15:25,500 --> 00:15:32,500 That's not much benefit people are saying I'm a year older. That's a very very bad sign 186 00:15:32,500 --> 00:15:38,500 And when you do ask that question when you're actually interacting with patients, do you get a lot in that category where they're like I feel 55 187 00:15:38,500 --> 00:15:45,500 And they're 40 sure sure but we also do that for research and it's very predictive for future outcomes 188 00:15:45,500 --> 00:15:47,500 Yeah, I'm glad we buy so young 189 00:15:49,500 --> 00:15:51,500 Talking about the age of the patient 190 00:15:51,500 --> 00:16:00,500 I'm glad we both feel younger talking about you said measuring your weight and I guess weight correlates to diet 191 00:16:00,500 --> 00:16:09,500 Is there any sort of specific recommendations that you have with regards to diet that can help with I guess healthy aging? 192 00:16:09,500 --> 00:16:15,500 Yeah, first of all, there are lots of myths with regards to diet and there are lots of different diets 193 00:16:15,500 --> 00:16:23,500 I think the only thing we know at this moment in time, which is quite clear that the Mediterranean diet is very very good 194 00:16:23,500 --> 00:16:26,500 But if we are looking if we are unpacking it a little bit 195 00:16:26,500 --> 00:16:35,500 We are eating every day most of the people eat every day. So we should all be experts in in what we eat 196 00:16:35,500 --> 00:16:44,500 And if we are looking at food and food ingredients, we have nutritional factors in there, which we need micronutrients 197 00:16:44,500 --> 00:16:53,500 Think about vitamins zinc. We all need the essential things including the essential amino acids, for example 198 00:16:53,500 --> 00:16:58,500 So we have nutrients and nutrients we put together into a diet 199 00:16:58,500 --> 00:17:06,500 For example, Mediterranean diet and this diet we are putting into dietary pattern and habits 200 00:17:06,500 --> 00:17:11,500 Because even if you're eating a Mediterranean diet, you can do intermittent fasting 201 00:17:11,500 --> 00:17:18,500 So you are not eating regularly in the morning or in the afternoon, dependent of what kind of pattern you have 202 00:17:18,500 --> 00:17:27,500 And I think if we are looking at the nutrients, we just have to make sure that the quality of nutrients we are getting are super good 203 00:17:27,500 --> 00:17:34,500 So really think about your vegetable fruit intake. Think about your fiber intake. Where do you get the fibers from? 204 00:17:34,500 --> 00:17:40,500 And then think about the diet you have. There's nothing against sometimes a french fries 205 00:17:40,500 --> 00:17:47,500 Or whatever you love to eat. But if you are making sure that you get the nutrition ingredients 206 00:17:47,500 --> 00:17:55,500 And you are putting them together and you have color on your plate, that's very important. In portions that you are not growing 207 00:17:55,500 --> 00:18:02,500 And then the patterns and how much and when is a different story 208 00:18:02,500 --> 00:18:11,500 So this is what everybody should do. And then the question is how could you elevate that experience? So what do you need? 209 00:18:11,500 --> 00:18:20,500 Oh my god Amanda, have you heard? Little Farms now has six restaurants all across Singapore including their all day dining concept in Sentosa 210 00:18:20,500 --> 00:18:25,500 Oh yes I heard. And I love that each restaurant offers a consistent menu and dining experience 211 00:18:25,500 --> 00:18:29,500 While also featuring exclusive dishes that reflect the unique vibe of the neighborhood they are in 212 00:18:29,500 --> 00:18:34,500 Little Farms is definitely my go to brunch place and honestly I love their coffee 213 00:18:34,500 --> 00:18:38,500 Oh and you know that they are open all day right? Their new dinner menu has me drooling 214 00:18:38,500 --> 00:18:46,500 We are talking dishes like rendang lamb shank, organic chicken and cauliflower rice and sesame tuna tataki with soba and much more 215 00:18:46,500 --> 00:18:51,500 And let's not forget about their weekly restaurant deals. They have got one for one on small plates every Tuesday 216 00:18:51,500 --> 00:18:57,500 Happy hour on Thursday and my personal favorite kids eat free on Sundays. Now Little Farms just needs to get to Book It Timah 217 00:18:57,500 --> 00:19:08,500 Plus we have an exclusive offer for our listeners. Save 10% off your online shop at littlefarms.com with the code 4010 when you spend a minimum of $100 218 00:19:08,500 --> 00:19:10,500 Now back to the chat 219 00:19:10,500 --> 00:19:18,500 So would I for example recommend to measure the vitamin D level or vitamin B level or whatever zinc levels? 220 00:19:18,500 --> 00:19:25,500 There is no evidence that knowing these kind of levels might help in alterating the diet and what you need 221 00:19:25,500 --> 00:19:33,500 But very importantly now we have much much more experience also with measuring the microbiome 222 00:19:33,500 --> 00:19:42,500 So what is that? That all the viruses and bacteria and everything living nicely, hopefully in your gut 223 00:19:42,500 --> 00:19:44,500 Hopefully harmoniously 224 00:19:44,500 --> 00:19:57,500 And these two kilogram of just your friends, they really determine what you ate and maybe also should determine what you are going to eat 225 00:19:57,500 --> 00:20:09,500 Because what you eat is really important for these gut microbiomes and how old you maybe feel and how much disease risk you have 226 00:20:09,500 --> 00:20:18,500 So I think knowing what you eat is very important, make it colorful and if you want to elevate it, test yourself including the microbiome 227 00:20:18,500 --> 00:20:30,500 So what you're saying is that keeping a majority like natural healthy unprocessed food and then allowing yourself the occasional treat 228 00:20:30,500 --> 00:20:40,500 And so that you are then helping feed your gut microbiome and the gut microbiome is actually what is determining your risk for disease 229 00:20:40,500 --> 00:20:48,500 I think very importantly we now know out of big cohort data, we have through so many data what a healthy diet is 230 00:20:48,500 --> 00:20:56,500 There was one study I would like to mention from a consortium really looking at what could be the optimal diet 231 00:20:56,500 --> 00:21:05,500 And they did it for different diet patterns and different groups of ethnicities because Chinese, Indian, Malay, they all have so different 232 00:21:05,500 --> 00:21:14,500 Caucasian food is so, so different and really analyzing if a population would switch from one to the other 233 00:21:14,500 --> 00:21:23,500 Just changing by the grams you're eating every day, think about you're changing from 50 gram of red meat to 0 gram of red meat 234 00:21:23,500 --> 00:21:29,500 Or white meat or a little bit more legions or a little bit more fruit or vegetables 235 00:21:29,500 --> 00:21:36,500 Then you can calculate how much that would mean, how much longer you would live, which is great 236 00:21:36,500 --> 00:21:45,500 So that's an app being available, Food for Life being downloadable, everybody can say okay this is what I'm eating at this moment in time 237 00:21:45,500 --> 00:21:55,500 If I would switch a little bit based on how old somebody is, where somebody lives and what the ethnicity is, how much likelihood do I have 238 00:21:55,500 --> 00:22:05,500 That I would have 6 more years, 8 more years etc. Going from a normal culturally acceptable diet, so just a normal one to an optimal one 239 00:22:05,500 --> 00:22:14,500 And that study actually showed that if somebody is 80 and would switch the diet from a normal diet to an optimal diet 240 00:22:14,500 --> 00:22:19,500 Would even have an increase of life expectancy of 3 to 4 years 241 00:22:19,500 --> 00:22:27,500 At the age of 60 it would be 8 to 10 years and at the age of 20 that would be 12 to 13 years 242 00:22:27,500 --> 00:22:36,500 So back to your point of catching it earlier or making changes earlier will actually really extrapolate the effects of healthier aging over time 243 00:22:36,500 --> 00:22:43,500 On the other hand side, I think it's never too late, so very often I hear you, I am 80, what can I change 244 00:22:43,500 --> 00:22:51,500 Okay, but 3 more healthier life years, whoa, this is something 245 00:22:51,500 --> 00:23:00,500 Because if you are thinking at the age of 80, the population average 4 or 5 more years, adding a couple of more 246 00:23:00,500 --> 00:23:09,500 Matters a lot, the numerical impact may be smaller but the psychological impact of knowing you could just have one 247 00:23:09,500 --> 00:23:16,500 Because isn't that what we all say as we approach and think about our own mortality, if only I had one more year, two more years 248 00:23:16,500 --> 00:23:22,500 What if you could, even at that age just by making some of the changes you are describing, it really is powerful 249 00:23:22,500 --> 00:23:28,500 And of course it depends on what kind of quality of life somebody already has and how somebody is also sticking to the diet 250 00:23:28,500 --> 00:23:37,500 Because very importantly we very often talk about what we eat, I think very important is how do you eat, with whom do you eat 251 00:23:37,500 --> 00:23:46,500 Because it's one of the social moments in our lives, because very often we say do we do this together, no we always plan 252 00:23:46,500 --> 00:23:53,500 But what we do together is eating, so I would say have that social connectivity and contact 253 00:23:53,500 --> 00:23:58,500 And then ask yourself what should we eat together to be healthier for longer together 254 00:23:58,500 --> 00:24:01,500 Oh I love that, I think that's a really good way of looking at it 255 00:24:01,500 --> 00:24:02,500 Very blue zone 256 00:24:02,500 --> 00:24:05,500 Yeah, exactly that 257 00:24:05,500 --> 00:24:13,500 So physical activity is obviously another element that is important when it comes to longevity, healthy aging 258 00:24:13,500 --> 00:24:23,500 What would you say are the most beneficial forms of exercise or movement for women who are in their 40s or even obviously earlier 259 00:24:23,500 --> 00:24:25,500 What should we be focusing on 260 00:24:25,500 --> 00:24:32,500 If we are looking at physical performances what we need is strength, we need endurance and we need balance 261 00:24:32,500 --> 00:24:37,500 Very often the last one is forgotten, we have to keep ourselves upright 262 00:24:37,500 --> 00:24:45,500 Because you can be very strong and you can have lots of endurance but if you are missing the balance it's not good 263 00:24:45,500 --> 00:24:52,500 So training the balance from very early life is super important and not being trained heavily 264 00:24:52,500 --> 00:24:59,500 So strength super important, we have saccopenia which occurs very often at the age of 60, 70 265 00:24:59,500 --> 00:25:06,500 Onwards one third of the population is suffering from it, so saccopenia is nothing else and the low muscle muscle muscle strength 266 00:25:06,500 --> 00:25:13,500 How does it occur, it's the aging process and very importantly immobilization, so we are not moving 267 00:25:13,500 --> 00:25:17,500 So immobilization is not meaning okay I put you on the bed and you're not allowed to move 268 00:25:17,500 --> 00:25:22,500 But having so much sitting time and not moving, not getting the steps 269 00:25:22,500 --> 00:25:28,500 So saccopenia is really importantly being associated with just the bed lifestyle 270 00:25:28,500 --> 00:25:34,500 But biological factors that we are really aging are also contributing to that 271 00:25:34,500 --> 00:25:37,500 To avoid that what can you do, you need strength 272 00:25:37,500 --> 00:25:46,500 So heavy lifting every day is important, so if you go and do your groceries do not get a cut but just heavy lifting 273 00:25:46,500 --> 00:25:54,500 Why do you have to go to the gym, like it's fine to go to the gym because you really get the strength 274 00:25:54,500 --> 00:25:59,500 But we can also include that into our daily life 275 00:25:59,500 --> 00:26:03,500 I think endurance is also very important, I'm not sure if you know your fear to max 276 00:26:03,500 --> 00:26:09,500 Don't need to know it but just climb 10 stairs and you will see how exhausting that is 277 00:26:09,500 --> 00:26:15,500 And if you're faster then it's better, so just try it 278 00:26:15,500 --> 00:26:23,500 Very often we are taking the lift, I also did that while coming to the studio, don't do it, just go and walk 279 00:26:23,500 --> 00:26:26,500 I think that's important and do it 280 00:26:26,500 --> 00:26:34,500 Very often here also, I don't like the treadmill, I don't like the biking, you don't have to do it, just avoid the lift 281 00:26:34,500 --> 00:26:41,500 The third thing is the balance, trial it yourself 282 00:26:41,500 --> 00:26:51,500 Stand up first, don't do it now, but imagine standing up, closing the eyes, the feet next to each other 283 00:26:51,500 --> 00:26:55,500 And just standing there, that's very easy 284 00:26:55,500 --> 00:27:01,500 And now do it on one leg, closing your eyes and just standing and standing 285 00:27:01,500 --> 00:27:09,500 And now imagine as a woman in the 40s, put on your high heels 286 00:27:09,500 --> 00:27:16,500 Yes, standing, closing the eyes, one leg and stand 287 00:27:16,500 --> 00:27:18,500 If you can do it, your balance is good 288 00:27:18,500 --> 00:27:23,500 How many heels? How many do we need to do it for? Because I think I'm going to test this later 289 00:27:23,500 --> 00:27:26,500 What would be a good amount of time? 290 00:27:26,500 --> 00:27:30,500 You should be able to do it at least 3 minutes, if you do 3 minutes you cannot do it longer 291 00:27:30,500 --> 00:27:37,500 But then also the strength component comes in because you have to really work lots with your muscles to keep yourself upright 292 00:27:37,500 --> 00:27:42,500 Even that balance test is already a muscle strength training 293 00:27:42,500 --> 00:27:48,500 It's funny, I'm a devotee of Bikram yoga, I'm not sure if you're familiar with that style of yoga 294 00:27:48,500 --> 00:27:52,500 But long story short, what you just described is literally the progression of the poses 295 00:27:52,500 --> 00:27:56,500 So you stand toes and heels together, you stand on one leg and then you stand on that same leg with the toe 296 00:27:56,500 --> 00:28:03,500 It's exactly that progression and that form of yoga is, not as much research as would make it validated 297 00:28:03,500 --> 00:28:08,500 But there's some research that suggests that that particular style of yoga is really really helpful for older folks especially 298 00:28:08,500 --> 00:28:12,500 To be clear, it's not so that I promote to wear high heels 299 00:28:12,500 --> 00:28:18,500 This is the imaginary high heel of strength and balance guys, this is not your actual 300 00:28:18,500 --> 00:28:24,500 Damn it, I was about to go out and be like I need a new pair of heels for my longevity 301 00:28:24,500 --> 00:28:28,500 So there's been a lot of talk about supplements, anti-aging supplements 302 00:28:28,500 --> 00:28:34,500 There's NMN, NR, I've heard about Urolithin A which is obviously a type of post-biotic 303 00:28:34,500 --> 00:28:38,500 What are your thoughts on these and do you recommend any of them? 304 00:28:38,500 --> 00:28:45,500 We do lots of research, I'm working at the National University of Singapore so I do lots of research 305 00:28:45,500 --> 00:28:49,500 Actually testing of supplements work 306 00:28:49,500 --> 00:28:56,500 Supplements can be quite crucial to alternate the aging process so I think they are very potent 307 00:28:56,500 --> 00:29:00,500 They can be very very very good agents 308 00:29:00,500 --> 00:29:09,500 However, what we don't know yet, who should take them and which ones are the most appropriate ones 309 00:29:09,500 --> 00:29:15,500 If you are thinking about the evolution of aging research to really understand why we age 310 00:29:15,500 --> 00:29:19,500 That we can now try to intervene with the aging process 311 00:29:19,500 --> 00:29:26,500 Supplements are around for I think three decades, think about multivitamins and multiminerals 312 00:29:26,500 --> 00:29:30,500 But the more specific ones really antagonizing the aging process 313 00:29:30,500 --> 00:29:36,500 Therefore maybe 10 years like resveratrol, don't take resveratrol by the way 314 00:29:36,500 --> 00:29:39,500 I was going to go drink some more red wine 315 00:29:39,500 --> 00:29:46,500 No, what you can actually see and buy online or you see in a store 316 00:29:46,500 --> 00:29:55,500 So there's lots to uncover here because supplements are ingredients most of the times which we can find already in food 317 00:29:55,500 --> 00:30:01,500 Think about a menu mentioned, so nicotinamide mononucleotide and its precursors 318 00:30:01,500 --> 00:30:07,500 You can find it for example in cucumber or lots of food 319 00:30:07,500 --> 00:30:14,500 So most of these active ingredients are just being put into a pill 320 00:30:14,500 --> 00:30:22,500 And we find them in food because you should eat huge amount of it to get actually the level you would need 321 00:30:22,500 --> 00:30:29,500 So the question is how much do you need and when do you need it and who needs it 322 00:30:29,500 --> 00:30:31,500 And when should you actually stop 323 00:30:31,500 --> 00:30:38,500 And we are at the very very early stages to understand actually the use of supplements 324 00:30:38,500 --> 00:30:40,500 I will give you an example 325 00:30:40,500 --> 00:30:43,500 Who is taking a multivitamin in a mineral pill? 326 00:30:43,500 --> 00:30:50,500 Many people, roughly 50% of the Singaporeans take supplements and very often it's a multivitamin or mineral pill 327 00:30:50,500 --> 00:30:54,500 Should we take them? 328 00:30:54,500 --> 00:31:05,500 So just a year ago the first very good study was published showcasing that only individuals in the 70s 329 00:31:05,500 --> 00:31:15,500 Who have already cognitive complaints might have a positive benefit of multivitamin in mineral pills 330 00:31:15,500 --> 00:31:21,500 We don't know if the rest needs it with a beneficial outcome 331 00:31:21,500 --> 00:31:26,500 Because normally if you are in your 30s, 40s, 50s, if you are eating properly 332 00:31:26,500 --> 00:31:31,500 So coming back to this colorful food plate should be sufficient 333 00:31:31,500 --> 00:31:33,500 And even it might do harm 334 00:31:33,500 --> 00:31:39,500 There is now a study showcasing that if you are looking at individuals who are starting with multivitamin in mineral pills 335 00:31:39,500 --> 00:31:42,500 They have a higher mortality rate than the first years 336 00:31:42,500 --> 00:31:46,500 So they are dying earlier compared to the ones who do not take it 337 00:31:46,500 --> 00:31:51,500 This is all not the best amount of evidence because it's not randomized 338 00:31:51,500 --> 00:31:54,500 So we do not know what kind of factors there are 339 00:31:54,500 --> 00:32:04,500 But what I want to say is we only know in a tiny amount of individuals that it actually makes sense to take it every day 340 00:32:04,500 --> 00:32:09,500 Sometimes twice a day and especially also to put your money on it 341 00:32:09,500 --> 00:32:12,500 So why would you? 342 00:32:12,500 --> 00:32:20,500 So we are now doing a study testing multivitamin in mineral pills in 40 to 60 year olds who are biologically older compared to their chronological age 343 00:32:20,500 --> 00:32:23,500 Really showcasing, okay, does it make sense? 344 00:32:23,500 --> 00:32:31,500 And what kind of vitamin level should you actually reach to say, now I am optimal and I cannot reach that with food 345 00:32:31,500 --> 00:32:39,500 So now I am just talking about normal pills we already are used for three decades to actually to buy over the counter 346 00:32:39,500 --> 00:32:48,500 If you are now talking about supplements which are anti-aging and you already mentioned your Lysine and MN or alpha-ketoglutarate, etc. 347 00:32:48,500 --> 00:32:51,500 Sperm and Invisitin, there are so many 348 00:32:51,500 --> 00:32:58,500 We now translate the knowledge we have from animal models very often we see in newspapers 349 00:32:58,500 --> 00:33:03,500 If you are taking this, you will live 30% longer 350 00:33:03,500 --> 00:33:08,500 But this is in mice and this is in flies, this is not in humans 351 00:33:08,500 --> 00:33:15,500 So we had the early stages to do studies in humans to actually see if it works and in whom it works 352 00:33:15,500 --> 00:33:24,500 So I would not recommend to anybody to just go out there to the internet or going into a store and buy something 353 00:33:24,500 --> 00:33:28,500 Because you do not know if it is for you 354 00:33:28,500 --> 00:33:35,500 There is another point I would like to make, we just tested supplements on their quality 355 00:33:35,500 --> 00:33:43,500 So what I did, I started two years ago, I bought lots of supplements and MN, Uralysine 356 00:33:43,500 --> 00:33:51,500 And I brought them to a lab and I said test if actually the active ingredient MN and Uralysine is inside 357 00:33:51,500 --> 00:34:00,500 What did we find? One third of the supplements had the amount inside, two thirds not 358 00:34:00,500 --> 00:34:03,500 One third had nothing inside 359 00:34:03,500 --> 00:34:08,500 Which means it is not only is this supplement for you, but also now the question 360 00:34:08,500 --> 00:34:12,500 What, if it is for you, should you buy? 361 00:34:12,500 --> 00:34:20,500 So my advice really is because these can be so potent molecules, they can really interfere in how you feel 362 00:34:20,500 --> 00:34:26,500 Leave that to a healthcare professional and their health longevity medicine kicks in 363 00:34:26,500 --> 00:34:32,500 So the new speciality to really treat aging as a disease, wanting to optimize the body 364 00:34:32,500 --> 00:34:38,500 That you are feeling better, you have more likelihood to live longer, hopefully you are also happier 365 00:34:38,500 --> 00:34:42,500 Happiness is difficult to achieve sometimes 366 00:34:42,500 --> 00:34:48,500 But at least your body is functioning better and then use these kind of potent molecules 367 00:34:48,500 --> 00:34:54,500 In the right dosage, the right timing and with the right measurement to actually test if it helps 368 00:34:54,500 --> 00:35:00,500 So to hear you clearly, don't just go throwing your money at supplements, throw your money at knowing your numbers properly 369 00:35:00,500 --> 00:35:06,500 And then if you need supplements, but it may be a simple solution as just directing your diet toward specific foods 370 00:35:06,500 --> 00:35:14,500 So in fact you can get a lot more value from actually knowing yourself rather than just kind of shot in the dark supplements at the local shop 371 00:35:14,500 --> 00:35:22,500 Absolutely. What would you say are the three key lifestyle habits that one should focus on 372 00:35:22,500 --> 00:35:30,500 If they are unable to spend money on getting tested, supplements if needed 373 00:35:30,500 --> 00:35:40,500 What could people do in a, I guess, something that they could do practically at home without having to really sort of think about it too much 374 00:35:40,500 --> 00:35:44,500 What are the freebies? 375 00:35:44,500 --> 00:35:48,500 I think we already mentioned them. Track yourself, make a story out of yourself 376 00:35:48,500 --> 00:35:54,500 So measure your weight, measure your happiness, measure when you are reacting to what 377 00:35:54,500 --> 00:36:00,500 I think if you want to invest money into something, buy a tracker 378 00:36:00,500 --> 00:36:04,500 It can be just a tracker of the number of steps which is very cheap 379 00:36:04,500 --> 00:36:10,500 But if, yeah even less 380 00:36:10,500 --> 00:36:16,500 But if you have a little bit more money, invest in a smart device 381 00:36:16,500 --> 00:36:22,500 Most of the times we have smart phones, they can be connected now to the smart devices 382 00:36:22,500 --> 00:36:29,500 Rings, watches, etc. So it's so important to know who you are 383 00:36:29,500 --> 00:36:36,500 And starting with that before doing any interventions, already knowing why are you grumpy at this moment in time 384 00:36:36,500 --> 00:36:40,500 So sometimes I ask my husband, they say maybe you didn't sleep well 385 00:36:40,500 --> 00:36:47,500 And then having this number and actually seeing it while alternating a little bit what you do in the evening 386 00:36:47,500 --> 00:36:54,500 Having a better sleep quality not only makes him happy but also me happy, makes the environment happy 387 00:36:54,500 --> 00:37:02,500 And it's not that my husband sleeps not well, but it's about knowing what's going on 388 00:37:02,500 --> 00:37:10,500 Even then if you would like to invest a little bit more, like diagnosing or testing what glucose levels are doing 389 00:37:10,500 --> 00:37:14,500 Especially if we are looking at food habits 390 00:37:14,500 --> 00:37:18,500 So we now have technology like continuous glucose measuring systems 391 00:37:18,500 --> 00:37:22,500 We have the technologies measuring our microbiome 392 00:37:22,500 --> 00:37:27,500 So if you really want to go into that deeper level, do it 393 00:37:27,500 --> 00:37:32,500 Knowing what, for some people don't like it, some people like it, but knowing what your genome is 394 00:37:32,500 --> 00:37:37,500 What kind of book, what kind of letters do you have inside of yourselves 395 00:37:37,500 --> 00:37:40,500 So what is your potential and how do you use it 396 00:37:40,500 --> 00:37:43,500 I think that's hugely nice 397 00:37:43,500 --> 00:37:49,500 And that knowing yourself, tracking yourself, I would say is much much more important 398 00:37:49,500 --> 00:37:53,500 Than starting just blindly whatever intervention 399 00:37:53,500 --> 00:37:57,500 So everything is individualized depending on the kind of person you are 400 00:37:57,500 --> 00:38:01,500 So if you're not sleeping well then that is what you should be focusing on 401 00:38:01,500 --> 00:38:04,500 If you're not eating well then that is what you should be focusing on 402 00:38:04,500 --> 00:38:10,500 Yeah, but you have to understand maybe that you are not eating well is the reason that you are not sleeping well 403 00:38:10,500 --> 00:38:13,500 So very often that happens 404 00:38:13,500 --> 00:38:24,500 So a big meal at night might likely be leading to not much deep sleep and in rep sleep later at night 405 00:38:24,500 --> 00:38:31,500 So of having this one drink because you socialize that, that's fine, all good 406 00:38:31,500 --> 00:38:36,500 But know what the consequence is, so that's most important 407 00:38:36,500 --> 00:38:38,500 And you mentioned it, it's a snowball effect, right 408 00:38:38,500 --> 00:38:41,500 So then okay I didn't sleep well because of my glass of alcohol, then I wake up 409 00:38:41,500 --> 00:38:45,500 I'm less likely to exercise because I didn't sleep well last night 410 00:38:45,500 --> 00:38:50,500 And then I didn't exercise and then you throw in the towel and you start making unhealthy choices 411 00:38:50,500 --> 00:38:53,500 It's a snowball effect and I think you're absolutely right 412 00:38:53,500 --> 00:38:58,500 That if you can identify all the weaknesses in your own pattern 413 00:38:58,500 --> 00:39:03,500 It's so much more powerful than like you said just trying to figure out what vitamin you might need 414 00:39:03,500 --> 00:39:06,500 Let's turn it around, knowing all the strengths in yourself 415 00:39:06,500 --> 00:39:10,500 Absolutely, and building on those strengths 416 00:39:10,500 --> 00:39:11,500 Yes 417 00:39:11,500 --> 00:39:18,500 Professor Meyer, it's been amazing having you here and just hearing about what you're doing and how we can optimize ourselves 418 00:39:18,500 --> 00:39:23,500 But before we finish up for today, we do have one question that we tend to ask all of our guests 419 00:39:23,500 --> 00:39:25,500 And that is what's your 40s formula? 420 00:39:25,500 --> 00:39:33,500 What piece of advice or knowledge would you like to share to our listeners on ways in which they can optimize their 40s? 421 00:39:33,500 --> 00:39:38,500 Write your own book and your own story 422 00:39:38,500 --> 00:39:47,500 I think while enjoying doing that, be mindful of your surrounding, still making friends 423 00:39:47,500 --> 00:39:53,500 I think in the 40s, it's in every stage of life 424 00:39:53,500 --> 00:40:00,500 It's a special life really as a woman, so not excluding the men in the 40s 425 00:40:00,500 --> 00:40:10,500 Really knowing what your human levels are, tracking yourself and being aware and be kind of yourself 426 00:40:10,500 --> 00:40:13,500 Being kind, I think that's key, isn't it? 427 00:40:13,500 --> 00:40:16,500 That is a key one and I think a lot of women forget that in their 40s 428 00:40:16,500 --> 00:40:21,500 That while we're trying to optimize and longevity and do our best, also be kind to yourself in the process 429 00:40:21,500 --> 00:40:25,500 Thank you so much, Dr. Andrea, it's been wonderful having you here 430 00:40:25,500 --> 00:40:26,500 Thank you 431 00:40:26,500 --> 00:40:27,500 Thank you 432 00:40:27,500 --> 00:40:30,500 Want more from the 40s formula? 433 00:40:30,500 --> 00:40:34,500 Every Friday we'll be sending our 4Play Friday newsletter direct to your inbox 434 00:40:34,500 --> 00:40:38,500 With four hot topics, tips and trends personally curated by Jasmine and Amanda 435 00:40:38,500 --> 00:40:43,500 All you need to do is visit the40sformula.com and sign up with your email address 436 00:40:43,500 --> 00:40:48,500 That's the F-O-R-T-I-E-S formula.com 437 00:40:48,500 --> 00:40:51,500 This is Paul, our editor 438 00:40:51,500 --> 00:41:00,500 He's a 25-year-old unmarried Singaporean guy listening to the ramblings of 12 older women on everything from menopause to weightlifting to sex 439 00:41:00,500 --> 00:41:03,500 So Paul, what's your thoughts on today's conversation? 440 00:41:03,500 --> 00:41:12,500 So, longevity? Well, this pretty much a 26-year-old guy is not something that I would consider or think 441 00:41:12,500 --> 00:41:19,500 But for me it's more or less YOLO every day, eating and drinking whatever I want and exercising whenever I need to 442 00:41:19,500 --> 00:41:24,500 But of course I do recognise the importance of healthy living, especially in your 40s 443 00:41:24,500 --> 00:41:49,500 And if you're looking to live till much older, just make sure you eat and drink healthily and I'll see you guys in the next one. Peace! 444 00:41:54,500 --> 00:41:59,500 Your reviews will help us to reach more people and allow us to continue to bring valuable content 445 00:41:59,500 --> 00:42:02,500 It should only take a moment and it's a free way for you to support the show 446 00:42:02,500 --> 00:42:09,500 You can also stay updated with the 40s formula by following us on Instagram, at the40sformula, all one word 447 00:42:09,500 --> 00:42:15,500 We share behind the scenes insights, episode updates and much more, so please be sure to hit that follow button 448 00:42:15,500 --> 00:42:19,500 We appreciate your time and support, thank you for being part of this community 449 00:42:19,500 --> 00:42:23,500 And we'll be back next week for more empowering conversations with inspiring guests 450 00:42:23,500 --> 00:42:25,500 Bye! 451 00:42:53,500 --> 00:43:08,500 Thank you so much, that was wonderful 452 00:43:08,500 --> 00:43:11,500 9.59, Professor Mike 453 00:43:11,500 --> 00:43:15,500 I told you 10 and we got you at 9.59 454 00:43:15,500 --> 00:43:19,500 There was so much more I wanted to ask but I thought, right, nope, need to 455 00:43:19,500 --> 00:43:24,500 And what you delivered was really, really helpful, I think it's going to be so accessible for the women that are listening 456 00:43:24,500 --> 00:43:29,500 And what they need to hear, right, which is not everything has to be super expensive and super into 457 00:43:29,500 --> 00:43:36,500 It's like just take those first few steps and start employing that and build on the good and make friends 458 00:43:36,500 --> 00:43:50,500 Amazing, well thank you so much