Sept. 17, 2025

Five simple Lifestyle Changes that Can Keep You Young

Five simple Lifestyle Changes that Can Keep You Young
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Season 1

Discover how five simple lifestyle habits—sleep, stress management, movement, nutrition, and social connection—can slow cellular aging and protect your DNA. In this episode, Dr. Eldred Taylor explores research from The Telomere Effect and shares practical steps to lengthen telomeres, boost energy, and extend healthspan. Includes free tools: the Telomere Trajectory Quiz and Your New Day Guide.

Ageless Blueprint is broadcast live at Wednesdays 9AM ET and Music on W4HC Radio – Health Café Live (www.w4hc.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).

Ageless Blueprint TV Show is viewed on Talk 4 TV (www.talk4tv.com). Ageless Blueprint Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.

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WEBVTT

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Any health related information on the following show provides general

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information only. Content presented on any show by any host

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or guests should not be substituted for a doctor's advice.

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Always consult your physician before beginning any new diet, exercise,

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or treatment program.

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For centuries, ancient cultures new to secrets to longevity like

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tarity and healing. Now modern science is catching up. Ageless

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Blueprint is a podcast that will reveal the modern secrets

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of better health and a better life. Join doctor Eldrick

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Taylor here today and every Wednesday at nine am Eastern

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Time on W FOURHC Radio at W FOURHC dot com

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as together we discover the secrets to better health through

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science and spirituality. A better life with Ageless Blueprint starts now.

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Here's your host, Doctor Eldrid Taylor.

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Hello, Hello, and happy Wednesday to everyone. I am doctor Taylor,

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the hormone Doctor, and I'm also the Spiritual MD, and

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this is the Ace's Blueprint podcast. So this morning, we're

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going to give you five easy lifestyle changes that you

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can start right now to help you to live longer, Okay,

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to help you to be ageless, and to be honest

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with you. I'm glad I'm doing this podcast today because

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in preparation for it, I started examining some of my

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habits and what I had, what I used to do,

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and what I kind of stopped doing, and I in

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my preparation, I was like, Okay, I've got to make

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some changes. I've got to add some things because I

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always like to practice what I preach. You know, in

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my office, I don't offer anything to patients that I

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haven't done myself or my wife is done. So I

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want to be able to share my experience with my

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patients and with my listeners and the viewers on my

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podcast and whatever I do. So I'm going to give

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myself a little self examination. I'll try and be as

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honest as possible to tell you, Hey, these are some

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things that I definitely do, and I'm going to tell

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you even just this morning, I had kind of not

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done my regular walk. So before this podcast today, I

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did a twenty minute walk. One of the reasons why

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I hadn't been doing the walks because I used to

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walk my dog. When my dog is like fifteen years

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old and he can't really make it around a mile

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and a half course in my neighborhood. So today. I

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kind of snuck out this morning and I did my

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walk again. So anyway, you know, those little things add up.

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That's what I'm going to talk about today. Your habits

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make a difference, and you want to try and establish

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good habits, and good habits lead to a either, even

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if it's not a longer life, it's a healthier life.

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It's a healthy, happier life when you have good routines

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and good habits. Bad habits lead to you know, disease

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and illness, and good habits can actually lead to good

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health and lead to agelessness. Which this is our goal

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is that no matter how long we live, we don't

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want to age it as everybody wants to live forever

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and nobody wants to grow old. So we want you

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to live as long as you can. But we don't

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want you to feel old. We don't want you to

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think old, we don't want you to act old. All right,

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So let's go to the last rebel. We're ready, all right,

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so hopefully we're going to be able to move through this.

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So this is a book that I would recommend or

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get it on audiobook or what it's called the Tilamere Effect.

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And we're going to talk about what tilameres are, but

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this is straight out of that book, so I want

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to give credit where credit is due. I would encourage you,

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if this is of interest to you, to purchase this book.

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This you actually won a Nobel prize for discovering what

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tilomeres are, and we're going to talk about what that is.

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But five easy lifestyle habits, and they really are easy.

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The problem is making a habit out of it. That's

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the hard part. So it's not anything that really costs

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you a lot of money and not it's not very

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time consuming. It's just about having those small habits that

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add up over time and they can greatly influence your health.

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So five easy lifestyle habits that can keep you young.

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Discover how your lifestyle choices impact telomeres. You say, what

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the heck is tilaman is. We're going to talk about that.

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They're the protective caps on your DNA that govern cellular aging.

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So you realize that, you know, you're constantly regenerating yourself.

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You have a whole new set of sales every seven years.

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Every seven years, you really have a whole new body. Okay, Now,

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certain sales will will divide and they will replicate themselves

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quicker than others. The cells in your gut, the cells

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in your hair, cells in your nails, those all turn

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over in a matter of days. But then there's other

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cells like in your brain and liver, those take longer

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to totally replace themselves. So it's very important that your

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DNA is protected because that is the blueprint to keep

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you repairing yourself and regenerating yourself. So if you don't

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have these little protective caps on the ends of your DNA,

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and I think the next lite talks about it's like

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the caps on your shoelaces. Is that if you don't

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have those shoelaces the caps on it, they just s

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frazzle out. You can't stick it through the hole in

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your shoes, and it just causes a problem. And that's

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the same thing with these caps on your DNA, is

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that if they're not there, then the division and the

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replication process it's just afraid, just like on the ends

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of a shoe. All right, So let's see if we

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can go to the next slide. All right, think do

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I have to go into presenter mode to do this?

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Let's see, Uh, I think this is what should I do?

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Rebel to get the slice. Can you move the slabs

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for me? But really, okay, let me let me do

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it this way. Stop screen share. Then I'm gonna share

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a screen. I know I can do it this way.

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All right. So can we see this? Yeah? Can you

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see that? Okay? Great, but you can't see me right, Okay,

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I can't see myself, so I'm gonna make sure I

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don't do anything weird while I'm doing this. Okay, So

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all right, So what a tailor me is? All right,

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and you can and you can see my pointer? Okay, great,

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all right, because we had a comment last time and

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they said can you please use your pointer? So I'm

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trying to honor honor those so all right, So what

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a tailor is. They're protective caps. They shield genetic material

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at chromosomes ends. They naturally decrease in lengthted by lifestyle factors. Okay,

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so you always want to understand that, yeah, you have DNA,

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but your genes are not fixed in stone. You have

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this all of this information and your lifestyle and the

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different decisions you make, and actually the thoughts that you

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think they actually decide which one of those genes get

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turned on and turned off. Okay, So they naturally shorten

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with age, and because you know, we all age and

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we all die, but you can either speed that up

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or slow it down based on these five lifestyle changes.

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Are five lifestyle factors. So cellular aging is like a clock.

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Telameres dictate, dictate how sales age and function over time.

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So think of tailor imas as the protective tips. They

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keep your genetic shoelaces from unraveling. All right, all right,

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So why telamere health matters. It matters because teela middle

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length predicts biological age and overall health. Shorter tilamere are

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linked to increased disease risk and faster aging. So if

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you want to live forever, but you don't want to

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grow old, and you don't want to be sick, and

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I'll tell you the whole reason why I got into

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this type of medicine is that I saw what aging

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did to my parents. You know, my dad was a

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Baptist minister. He was a vibrant, he had this strong,

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bold voice, and the last ten years of his life

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he had kidney failure, prostate cancer, and it just it

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sucked the life out of him for the last ten years.

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He died at age sixty nine, My mother had dementia

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the last four or five years of her life, and

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I saw what that did. So when I saw that,

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I was like, I went on this journey to how

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can I try and change the trajectory of my life.

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And I'm sixty five now I feel like I'm in

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a better state than my parents were. So hopefully this

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will continue and I'm trying my best to keep this up.

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So if you can do these changes, you can prevent

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heart disease. Short teilomeres are associated with the higher risk

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of cardiovascu to the disease. This includes conditions like heart

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attacks and strokes. And you know, a lot of times

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we're you know, we're surprised by when we have a

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stroke or when someone has a stroke or heart attack.

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But a lot of times now sometimes it's beyond people's control.

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But a lot of times it's those small habits that

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we either did or did not implement in our lives

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that makes us more susceptible to this. So it also

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increases your risk of cancer compromise. Tila mare health can

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increase susceptibility to various types of cancers. This may be

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due to genomic instability. So again, when those ends afraid.

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What happens is the genetic material becomes unstable and it

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can become damaged and be influenced by certain chemicals and

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things in our environment, what we eat or what we breathe,

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or what we drink. Shorter tela mill length has been

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shown to increase cognitive decline. Studies show a link between

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shorter telomeres and cognitive issues, which includes elevated risk of

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dementia and age related memory. And it also has a

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influence on metabolic disease like diabetes. Reduced telomere length is

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often deserved in individuals with metabolic syndrome. This raises the

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risk of diabetes and other related disorders. So your lifestyle

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pulls the trigger. Telamere science shows a daily choices matter

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more than genetic predisposition for healthy aging. So you know,

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get out of your mind that, oh, my mother had

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this or my father had this, so I'm doomed. I'm

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going to get it. No, more than likely you have

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the same lifestyle factors that your parents had. Are if

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you are suffering from the same problems that your parents,

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our grandparents are, something that seems to come down the

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family line, then more than likely it's just because you're

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doing the same things. You're doing the same things that

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you saw your parents do and your older siblings do,

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and so it leads to the same outcome. So don't

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think of your genes as being something that you have

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no control over it. You have almost full control of

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your genes. Okay, you can control almost everything. So your

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lifestyle pulls the trigger. Now. While genetics play a role,

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lifestyle choices significantly influenced Taylor middlength and promote healthier agent. Right,

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So it's important to know that you can. You have

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a big influence on your health and your lifespan. All right.

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So we wrote a book called The Stress Connection. And

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when I wrote the book, when when my wife and

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I wrote the book, Uh, the reason why we wrote

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it is that we saw a study that said seventy

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five to ninety percent of all visits to primary care

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physicians are for stress related complaints or disorders. So at

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that time, I was like, Wow, if I learn about stress,

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I'll be able to help seven ninety percent of my patients. Well,

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a recent study has come out and says no, ninety

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percent of the issues that patients go to doctors for

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is related to stress. And when I used to give

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a presentation. I had a presentation that said that stress

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will kill you. And this is this is like the

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number one thing that you have to manage if you

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don't want to age prematurely. Okay, and we see that

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in our in our president's you know, Obama, all of

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the presidents, they get older as they get further into office.

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All right, so stress will aid you. Chronic stress is

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the leading calls of teelor met damage, accelerated cellular aging

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up to a decade. So you can age up to

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ten years older if you are under chronic stress. And

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ninety percent of the population is under stress. All right,

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So how they stress in individuals consistently show shorter telomeres,

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So chronic stress damages telomeres. Persistent stress causes inflammation directly

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attacking attacking tilamere integrity and speeding up cellular aging. And

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when we talk about chronic stress, sometimes it's a long

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term stressor now like taking care of an aging parent,

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are having a sick child, are being in a highly

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stressful job for a long time. But then also what

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seems to affect teilomeres if you have a series of stressors,

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you know, a series of relatives dying. I know, during

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a four year period in my life, my sibling who

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is next to me, she passed away from breast cancer.

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My mother passed away, like four or five of my

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aunts and uncles passed away all at the same time.

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So these cumulative things, they add up. And also you know,

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if you've been through a bad divorce or in your

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chronic dealing with the X or you know, children, those

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things add up over time. So you know, my stress

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relief formula is always, if at all possible, get rid

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of the stress. Okay, and some of the you know,

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some of the stresses is societal and family and all this,

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But then there's also internal stressors and like food sensitivities,

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like you know, all types of like hormone imbalances, metabolic syndrome,

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liver problems, detoxification problems. Those are stressors on the body

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that you may not know. This chronic inflammation that we're

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talking about, well, can we get rid of whatever is

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causing the inflammation, Can we get rid of the food

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that's causing the inflammation, Can we get rid of the

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parasite of the bacteria that's causing the inflammation. So, if

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at all possible, get rid of the stress. And then

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the second step I always say is try to change

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how you respond to the stress. You know, if you

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have a sick family member or taking care of aging parents,

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or even if you have a stressful job, you have

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to have effective stress tools. And I lately I have really, really,

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really been promoting meditation. And again every time I get

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on here, I want to apologize to my patients or

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to anyone who I have tried to give health advice too,

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that I haven't talked about meditation. And that has been

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like the career changing discovery. And I can't say discovery

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because people have been meditating for thousands and thousands of

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years and for something to last for that long. And

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that's what I've learned by going to Egypt and all

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this is that things that stand the test of time

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are usually true. And that's why I don't I try

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my best not to get involved in fads or anything,

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because they don't last, and anything that doesn't last is

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probably not true. So meditation has been around since the

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beginning of civilization, and in civilizations all over the world

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that even had really not had any contact with each other,

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they all promote meditation and meditation and prayer are similar,

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but meditation is more inward and prayer is more outward.

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Outward is please God, help me to do this, but

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meditation is more is trying to control your mind and

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your thoughts so that you have more control over your

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reality or what you experience, because you have to look

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at stress. Stress is how you perceive it. And the

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example I always give is that when I used to

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go and take my kids to the amusement park, to

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Disney World or whatever, and just as I said, I

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hate going to Disney World, my wife and kids do.

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It's because I saw those as a stress. I did

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not like that sinking in my stomach when I would

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go get on a roller coaster. So for me, it

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was stressful to go to Disney World. I didn't like it. Okay,

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that was my perception, but my kids loved it. So

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stress is all how you see it. People go and

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climb mountains and they see it as an exhilarating experience.

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I see it as I see it as death. So

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it's all how you look. So if you can change

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your perception, if you can change how you respond to

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a stress, then that will relieve the stress. Because you

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got to think, you know this world is stressful. Life

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is stressful, so you have to learn how to deal

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with it. So meditation, breath work, I'm telling you all

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of that works, journaling, and mindfulness. I keep talking about

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this muse headband. I love it because it taught me

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how to meditate. It taught me how to quiet my mind.

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It taught me how to let my thoughts just pass

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and don't get caught up in negative thoughts. Okay, so

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repair so managing stress protects telomeres and stimulates telmeraates. Now,

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to limeraatese is this enzyme that can lengthen the telomeres

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even if you've shortened them, so you know, so don't

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think it's too late if you can increase this enzyme

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to limeraatese. And that's what all of these solutions are

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going to be there. What their job is is to

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increase this enzyme so that you can repair or lengthen

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those telomeres. So even though you've done a lot of damage,

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you know, maybe you smoke, you smoke, you drank, and

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all of us damaged ourselves when we were young, but

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our telomeres will long so we could bounce back from it.

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But now as you get older, you're going to have

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to try and you know, make up for the sins

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of your youth by trying to increase telimeraates. So daily meditation.

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I do that religiously. I mean, even if I forget

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about it in the morning, I try to do it

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before I go to bed, and sometimes I do it

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in the morning and the evening to calm my mind

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so I can sleep and have a good night's sleep,

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and that is of utmost important to sleep. Gratitude journaling

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if you can stop complaining and start being grateful for whatever.

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So you may have had an awful day, but say

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I'm grateful that I made it, I'm still here. I'm

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grateful that I have dinner on the table. I'm grateful

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that my wife or my husband whoever is here and

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still loves me. Or you can find something be grateful.

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I'm grateful that it's raining, or I'm grateful that it's

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not raining. You can always find something to be grateful for.

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So if you can keep that in the forefront of

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your mind is a great stress reliever. Fox breathing techniques

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and I would really encourage you to and I'll just

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give you the things that I did. I use the

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mused meditation band, and I have a link where you

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can get one, and it's fifteen percent off. It's it's

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not cheap, but I'm going to tell you if you

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want to incorporate this, it really will help you. And

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then the other thing I did was Declutter the Mind.

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It's a thirty day mindfulness meditation course and that teaches

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you all the breathing techniques and even immuse. It teaches

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you breathing techniques and because of the biofeedback, you can

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see which one of those techniques works the best for

335
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you to take you out of the stressful brainwave pattern

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which is the beta brain waves and puts you into

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the positive brainwave patterns which is alpha, so progressive muscle

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relaxation and nature walks. I told you I was looking

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at this yesterday. It's like I got to start walking again.

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So I walked this morning. I'm proud of myself, you know,

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and I feel like, if I keep doing this, I'm

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going to increase that enzyme to limeraates. So stress management

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isn't just about feeling better. It's about preparing your DNA

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and extending your health span at the fundamental cellular level.

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And that's where we talk about health spend. You know,

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you can live to be eighty or ninety, but if

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you stop being healthy at fifty two, you know, that's

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thirty years of not being healthy. So we want to

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try and maintain our health for our entire life. All right, now,

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this is this is something I have to work on, Rebel. Well,

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are we still okay? Everybody can see everything. We're okay,

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Yes we are okay? Am I going too slowly? Going

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too fast? Seems to be a great pace stuck? Okay?

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All right? Any questions yet?

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No?

356
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Okay, all right, all right, here we go. So lifestyle

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have it. And this is what I have been diligently

358
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working on is quality sleep. Now, I tell my patience,

359
00:21:43.200 --> 00:21:46.200
nothing gets better if you don't sleep, because that's when

360
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all the repair mechanisms, all of the regeneration, everything good

361
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that you need in order to maintain your health and

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repair any damage that might have happened to any one

363
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of your organs or sells. It happens while you are asleep,

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and as you get older, sleep becomes more difficult. My

365
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kids can sleep for hours on end, and I can't.

366
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And they're twenty nine and thirty four, and I just wish.

367
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My daughter came over after brunch last Sunday and slept

368
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in our slept in her old bed for like three

369
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four hours, and I'm like, how can you sleep that long?

370
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And then she'll go go home and she'll sleep again.

371
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I can't understand it. I envy her. So quality sleep

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is crucial for teilamere health, or sleep directly correlates with

373
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shorter telomeres and accelerated cellular aging. So this is sleep deprivation.

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Less than six hours of sleep accelerates tilameres shortening and

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cellular aging. And I'll tell you when I got started

376
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on this age's blueprint path, I was so excited. I

377
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was probably getting four or five hours of sleep because

378
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I was staying up late and I was getting up early,

379
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and I couldn't wait to get up early. I was

380
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enjoying it. But after a while I saw it was

381
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wearing on me, and I'm like, I gotta slow down.

382
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So now I am really adamant about sleep. I have

383
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all kinds of I have all kinds of gabbets, gadgets

384
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that monitor my sleep and make sure I'm getting a

385
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rim sleep because it's important. It's probably the most important

386
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thing you can do to remain ageless or to slow

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down agent. So you want to get at least six

388
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hours of sleep now, I will be honest with you.

389
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If I get six hours of sleep or six to

390
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seven hours of sleep, I'm fine. My wife needs more

391
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eight or nine hours, and different people are different. The

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key is if you sleep at night, do you get

393
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sleepy during the day. If you are sleepy during the day,

394
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you're not getting enough sleep at night. So that's a

395
00:23:53.039 --> 00:23:56.039
good gauge to see. So if I get six hours

396
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of sleep, I'm not sleepy during the day. I wake

397
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up energized. So that's my goal now. But for a

398
00:24:01.359 --> 00:24:04.200
time I was getting less and I'm really focused on

399
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my sleep now. So different people need different amounts of sleep,

400
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but usually the bare minimum is five to six hours. Now.

401
00:24:11.839 --> 00:24:15.359
The other thing is having a consistent sleep schedule because

402
00:24:15.400 --> 00:24:18.359
your brain needs to it needs to be trained, and

403
00:24:18.400 --> 00:24:21.039
your body needs to be trained to say, okay, is

404
00:24:21.079 --> 00:24:23.759
this the time that you want to be energetic and

405
00:24:23.799 --> 00:24:25.400
you want to do all these things? Or is this

406
00:24:25.440 --> 00:24:27.759
the time that I need to sleep and I need

407
00:24:27.799 --> 00:24:30.480
to repair. So if you sleep, if you go to

408
00:24:30.519 --> 00:24:33.119
sleep one night at one o'clock and then the next

409
00:24:33.200 --> 00:24:35.559
night at nine thirty, and then you wake up at

410
00:24:35.559 --> 00:24:38.880
four o'clock and then at ten o'clock. You have a

411
00:24:39.000 --> 00:24:43.079
time keeper in your brain and it goes by signals

412
00:24:43.079 --> 00:24:45.839
of oh, this is daylight. You want to be active,

413
00:24:45.960 --> 00:24:47.920
all right, okay, let's go. You want to eat, you

414
00:24:47.960 --> 00:24:50.640
want to do Oh this is nighttime. You want to sleep,

415
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you want me to repair. But the problem is is

416
00:24:53.759 --> 00:24:56.920
that we get this confused when we have this inconsistency

417
00:24:57.440 --> 00:25:00.480
in our sleep patterns. And also, and we've all almost

418
00:25:00.480 --> 00:25:03.599
everybody knows this now. Sitting in front of this computer

419
00:25:03.640 --> 00:25:06.799
screen like I am right now, it is really telling

420
00:25:06.839 --> 00:25:09.400
my brain to be awake. Now, if you do this

421
00:25:09.440 --> 00:25:12.359
at ten o'clock at night, your brain is saying, hey,

422
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you want to be awake. And so now it's going

423
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to keep you awake. And even if you go to sleep,

424
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your body is not going to be able to prepare

425
00:25:21.480 --> 00:25:27.039
itself like it should because it was being stimulated right

426
00:25:27.119 --> 00:25:29.359
before you went to bed. So if you have a

427
00:25:29.480 --> 00:25:32.000
you know, if you have trouble going to sleep, and

428
00:25:32.519 --> 00:25:34.880
I know y'all have heard this, is you need to

429
00:25:34.920 --> 00:25:37.720
not be looking at screens right before you go to bed,

430
00:25:37.799 --> 00:25:40.240
because it's telling your brain that you want to be awake,

431
00:25:40.680 --> 00:25:44.720
and it's not. Your brain's not secreting melatonin, which helps

432
00:25:44.720 --> 00:25:48.279
you to sleep, and melotonin helps to balance your hormones.

433
00:25:48.319 --> 00:25:52.759
It helps to balance your glucose. So this inconsistency in sleep,

434
00:25:53.200 --> 00:25:56.599
it can cause you to have diabetes, have hormone problems,

435
00:25:56.920 --> 00:26:00.319
have GI problems, make you gain weight. So you really

436
00:26:00.319 --> 00:26:02.640
want to set a time. So I go to bed

437
00:26:02.960 --> 00:26:06.920
between ten and eleven, and I am consistent with it,

438
00:26:07.319 --> 00:26:11.359
and I usually wake up around five o'clock and that

439
00:26:11.400 --> 00:26:14.759
has become a pattern for me. Except when I'm on vacation,

440
00:26:14.839 --> 00:26:17.079
I usually can sleep longer. I'm talking a lot about

441
00:26:17.079 --> 00:26:19.599
this because that's how important it is. So you want

442
00:26:19.640 --> 00:26:22.359
to have a consistent sleep schedule. You want to have

443
00:26:22.400 --> 00:26:26.279
a cool, dark bedroom. I've started sleeping with a I

444
00:26:26.519 --> 00:26:29.839
cover with a you know what they call a night mask,

445
00:26:30.319 --> 00:26:32.960
so I can so I can make sure that no

446
00:26:33.119 --> 00:26:36.920
light is coming in stimulating me, not to make melotonin,

447
00:26:37.400 --> 00:26:40.920
avoid blue light before bed. I try my best to

448
00:26:40.960 --> 00:26:44.799
close this computer around nine nine thirty. I try not

449
00:26:44.839 --> 00:26:47.759
to look at TV after, you know, within a half

450
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hour when I'm going to sleep. You want to limit

451
00:26:50.640 --> 00:26:54.319
caffeine and take especially late at night and you want

452
00:26:54.359 --> 00:26:56.240
to have tech free sleep. You don't want to have

453
00:26:56.279 --> 00:26:58.839
your phone close to you. You really don't want to

454
00:26:58.880 --> 00:27:02.920
have an electric alarm clock around you. And if at

455
00:27:02.960 --> 00:27:05.200
all possible, you want to be able to wake up

456
00:27:05.240 --> 00:27:08.079
without the alarm clock. Where you set a where you

457
00:27:08.160 --> 00:27:11.279
set a natural rhythm of being awake and being asleep.

458
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All right, So here's how you can do it. So

459
00:27:14.480 --> 00:27:17.920
we talked about this, But boost your quality magnesium or

460
00:27:17.960 --> 00:27:20.720
herbal teas before you go to bed. You can use

461
00:27:20.799 --> 00:27:26.440
white noise or earplugs. I actually on my Alexa, ask

462
00:27:26.519 --> 00:27:31.039
it to play sleep music, and there's there's all kinds

463
00:27:31.039 --> 00:27:35.319
of music on there's all kinds of music on YouTube

464
00:27:35.359 --> 00:27:38.920
and then Alexa that you can play while you're asleep. Now,

465
00:27:38.920 --> 00:27:40.960
I'll tell you another thing that I do because your

466
00:27:41.000 --> 00:27:46.160
subconscious is always listening. I listen to some Napoleon Heel

467
00:27:48.000 --> 00:27:51.759
YouTube videos and I can just listen to them and

468
00:27:51.839 --> 00:27:56.480
it's all about uh, you know, bettering yourself and and

469
00:27:56.480 --> 00:27:59.519
and you know, living out your dreams and all these things.

470
00:27:59.680 --> 00:28:03.400
Because your subconscious mind is still listening even while you're asleep.

471
00:28:03.759 --> 00:28:07.000
So I've started listening to that while I'm sleep because

472
00:28:07.039 --> 00:28:09.640
it gets you in a mindset that you can be

473
00:28:09.680 --> 00:28:12.440
more productive. So these are all tricks you can use.

474
00:28:12.640 --> 00:28:15.319
And you want to have a relaxation routine, you know,

475
00:28:15.400 --> 00:28:19.960
whether it's a gentle stretching or you reading a book.

476
00:28:20.160 --> 00:28:23.440
And here's another thing. Reading from an ebook you don't

477
00:28:23.440 --> 00:28:25.079
want to do that. You want to read from a

478
00:28:25.119 --> 00:28:28.839
real book because that ebook is going to be emitting

479
00:28:28.880 --> 00:28:32.920
that blue light. Also, sleeping with red light in the room,

480
00:28:33.039 --> 00:28:35.240
that's another thing you can do. So all right, sleep

481
00:28:35.319 --> 00:28:40.200
is critical for telamar repair. Prioritize quality sleep for powerful

482
00:28:40.240 --> 00:28:44.839
anti aging benefits. During deep sleep, cellular repair mechanism activate

483
00:28:44.880 --> 00:28:49.839
to limeraates, production increases and telomere damage inflammation decreases, or

484
00:28:49.920 --> 00:28:56.039
sleep leads to accelerated biological agent. All right, Oh wow,

485
00:28:56.400 --> 00:28:59.440
it's nine thirty already, Isn't it is the time for

486
00:28:59.440 --> 00:29:02.400
a breakup? Is it? Then? Is it then thirty? The

487
00:29:02.480 --> 00:29:04.519
problem is I can't see the timer because all I

488
00:29:04.559 --> 00:29:09.079
can see is my screen. Okay, is nan thirty? I

489
00:29:09.119 --> 00:29:10.799
usually go at nine thirty and then I'm gonna try

490
00:29:10.799 --> 00:29:12.799
and get through this because I want to Yeah, okay,

491
00:29:12.880 --> 00:29:15.160
all right, so let's go to a break I gotta

492
00:29:15.200 --> 00:29:16.200
speed this up a little bit.

493
00:29:18.359 --> 00:29:20.839
We are going to a quick break, so stay with

494
00:29:20.960 --> 00:29:25.359
us as we explore the Ageless Blueprint right here on

495
00:29:25.599 --> 00:29:30.079
W FOURHC Radio and Talk for TV, an ancient secret

496
00:29:30.200 --> 00:29:34.039
with a modern twist for better health and vitality. Doctor

497
00:29:34.079 --> 00:29:37.599
Taylor will be right back. Taking care of your health

498
00:29:37.759 --> 00:29:40.079
shouldn't mean taking a handful.

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Of pills every day.

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505
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dot com and discover smarter supplements for smarter health. That's

506
00:30:11.200 --> 00:30:15.599
Tailor MD Formulations dot com. We are back for more

507
00:30:15.799 --> 00:30:19.519
of Ageless Blueprint once again. Let's join doctor Taylor for

508
00:30:19.680 --> 00:30:23.119
more insights and research on the ancient secret to better

509
00:30:23.200 --> 00:30:27.759
health and a better life in modern times. Here's your host,

510
00:30:27.799 --> 00:30:29.000
doctor Eldred Taylor.

511
00:30:29.440 --> 00:30:32.079
Okay, so let's get going here. So lifestyle, have it,

512
00:30:32.160 --> 00:30:37.160
regular exercise and against most everybody knows that this is

513
00:30:37.160 --> 00:30:40.680
what's good for you. So we're just I'm just going

514
00:30:40.720 --> 00:30:44.680
to tell you why. Okay, so aerobic exercise, it boosts

515
00:30:44.759 --> 00:30:48.079
circulation and oxygen delivery. All right, you want to have

516
00:30:48.119 --> 00:30:52.440
some resistance training because this stimulates cellular repair and growth factors.

517
00:30:52.480 --> 00:30:55.119
You know, when you're lifting, when you're doing weight training,

518
00:30:55.480 --> 00:30:59.519
you're actually tearing away old muscle sales so you can

519
00:30:59.559 --> 00:31:03.599
build new ones. So again, we want to regenerate. We

520
00:31:03.640 --> 00:31:07.079
don't want uh, you know, we want our muscles to regenerate.

521
00:31:07.200 --> 00:31:09.920
We have new, stronger muscles. But you also need to

522
00:31:09.960 --> 00:31:13.720
have recovery periods so that that repair can actually happen.

523
00:31:14.200 --> 00:31:17.759
Because you can over exercise. You know, you don't need

524
00:31:17.799 --> 00:31:20.839
to go out and run marathons, you know, five times

525
00:31:20.920 --> 00:31:25.000
a week you can actually you actually will decrease our

526
00:31:25.400 --> 00:31:28.559
shortened teil ameres if you over exercise. So you want

527
00:31:28.599 --> 00:31:31.519
to have a moderate amount of exercise on a regular basis.

528
00:31:31.720 --> 00:31:34.480
And you also want to have flexibility because you know

529
00:31:34.559 --> 00:31:39.000
a lot of these professional athletes they are very into

530
00:31:39.039 --> 00:31:43.599
flexibility because if you keep working those muscles, they begin

531
00:31:43.720 --> 00:31:50.240
to contract and that flexibility is lost and it increases cortisols.

532
00:31:50.240 --> 00:31:53.720
So flexibility work actually decreases or reduces cortisol, which is

533
00:31:53.759 --> 00:31:56.920
the stress hormone. So what's optimal exercise one hundred and

534
00:31:56.960 --> 00:32:00.640
fifty minutes of moderate aerobic weekly exercise. Again, that can

535
00:32:00.680 --> 00:32:05.720
be walking. There's certain things you can do like walk

536
00:32:05.759 --> 00:32:08.079
briskly for three minutes and then slow down for three

537
00:32:08.160 --> 00:32:11.559
minutes or whatever, so you don't have to do high

538
00:32:11.640 --> 00:32:18.079
intensity exercise. But also short first of high intensity exercise

539
00:32:18.160 --> 00:32:22.079
can be as beneficial as forty five minutes of exercise.

540
00:32:22.119 --> 00:32:25.519
We all heard of hit high intensity interval training that

541
00:32:25.960 --> 00:32:29.680
actually increases teeler mill length. Okay, two to three strength

542
00:32:29.720 --> 00:32:33.880
training sessions, daily movement breaks if you have an Apple

543
00:32:33.920 --> 00:32:35.960
watch every hour and a half or whatever take to

544
00:32:36.000 --> 00:32:38.559
stand up. If you're at a seditariy job. Optimum one

545
00:32:38.599 --> 00:32:41.680
to two high intensity interval training sessions a week, then

546
00:32:41.759 --> 00:32:44.720
have recovery days with gentle movement. I actually have an

547
00:32:44.720 --> 00:32:48.640
app that shows me, am I recovered enough to go

548
00:32:48.720 --> 00:32:53.240
and do you know, strenuous exercise and on those days

549
00:32:53.400 --> 00:32:55.359
I try not to do that and you can do

550
00:32:55.440 --> 00:32:58.359
just gentle walking or whatever. So that's very important. So

551
00:32:58.559 --> 00:33:01.359
longer teiler mills for extra SI is twenty three percent

552
00:33:01.559 --> 00:33:06.400
longer tilomeres and that can translate into nine extra years

553
00:33:06.440 --> 00:33:11.000
of ageless living. All right, So exercise is cellular medicine.

554
00:33:11.000 --> 00:33:14.039
Regular movies don't just feel younger where the DNA measures

555
00:33:14.079 --> 00:33:18.079
younger resisting aging. A sedentary lifestyle accelerates cellular aging. The

556
00:33:18.119 --> 00:33:20.519
good news is never too late to start. So I

557
00:33:20.559 --> 00:33:24.319
started my walking again today. That with telemell, lengthening possible

558
00:33:24.359 --> 00:33:28.680
within months of consistence and activity. Anti inflammatory nutrition. This

559
00:33:28.759 --> 00:33:30.640
is another thing I tell you. I'll try to practice

560
00:33:30.680 --> 00:33:32.759
what I preach. Is you want to have an anti

561
00:33:32.799 --> 00:33:37.680
inflammatory nutrient rich nutrition is crucial for tila mere health,

562
00:33:37.680 --> 00:33:42.359
protecting and even lengthening them. Conversely, processed foods accelerate cellular aging.

563
00:33:42.400 --> 00:33:45.000
So you want to eliminate processed food. You want to

564
00:33:45.240 --> 00:33:48.559
eliminate how fruitals coincept You really want to eat a

565
00:33:48.680 --> 00:33:52.880
plant rich diet. Anti oxygens for vegetables, fruits and herbs

566
00:33:52.920 --> 00:33:56.279
protect tilamus from damage and support repair. And I am

567
00:33:56.359 --> 00:34:01.400
about ninety percent vegetarian. And if I am going to

568
00:34:01.440 --> 00:34:03.960
eat meat, I'm going to eat a fatty meat, a

569
00:34:04.079 --> 00:34:07.359
fatty fish. I'm going to eat salmon. I want to

570
00:34:07.480 --> 00:34:10.480
eat wild caught salmon, but that's really about the only

571
00:34:10.559 --> 00:34:13.599
fish that I will eat. You can also eat. I

572
00:34:14.000 --> 00:34:17.360
usually eat granola that have grains in it. It's just

573
00:34:17.559 --> 00:34:21.079
nuts and seeds, and that helps to reduce inflammation. That's

574
00:34:21.079 --> 00:34:24.599
how I get my omega threes and support tilamere integrity.

575
00:34:25.000 --> 00:34:28.639
You want to avoid inflammatory foods like processed foods, sugars,

576
00:34:28.679 --> 00:34:33.400
and trans fats cause oxidative stress directly short shortening telomeres.

577
00:34:33.639 --> 00:34:35.760
So I'm gonna tell you a plant based diet is

578
00:34:35.800 --> 00:34:38.360
good for you. Okay. And I've gotten to the point

579
00:34:38.360 --> 00:34:41.199
where I don't even like meat anymore. I don't like chicken,

580
00:34:41.280 --> 00:34:44.559
I don't like beef. So it's not that I'm denying

581
00:34:44.599 --> 00:34:48.159
myself of something I don't want it anymore. So here

582
00:34:48.199 --> 00:34:53.400
take tila reprotecting foods. Dark leafy greens have folid and antioxidants. Berries.

583
00:34:53.719 --> 00:34:58.079
I usually eat quinoid with blueberries and raspberries in it.

584
00:34:58.119 --> 00:35:03.559
That's one of my favorite morning treats. Fatty fish Omega

585
00:35:03.599 --> 00:35:06.760
three is for inflammation control, Green tea and tumoring support

586
00:35:07.119 --> 00:35:13.039
calimeraates activity. These are telomere damaging foods. Processed meats increase inflammation.

587
00:35:13.639 --> 00:35:19.000
Sugary beverages spike blood sugar, Refined grains lack protective nutrients,

588
00:35:19.039 --> 00:35:23.840
trans Fats and excessive alcohols accelerate alcohol accelerate cellular aging.

589
00:35:24.239 --> 00:35:28.800
So here here are the tilomere lengthening diets and the

590
00:35:28.840 --> 00:35:33.559
tilamere shortening diets. Mediterranean diets. It's really mostly like a

591
00:35:33.599 --> 00:35:36.519
plant based diet, but it just adds a lot of

592
00:35:36.760 --> 00:35:40.079
fats and oils, good fats like avocados and olive oil

593
00:35:40.199 --> 00:35:44.079
and avocado all So that's really the Mediterranean diet and

594
00:35:44.119 --> 00:35:48.400
then the plant based diet. These lengthen and this is

595
00:35:48.440 --> 00:35:53.119
what up to fifteen years. This is like nine years,

596
00:35:53.400 --> 00:35:56.760
but the standard American diet that's why we have such

597
00:35:56.840 --> 00:36:00.280
poor health. It is going to decrease your AI each

598
00:36:00.559 --> 00:36:03.039
by like five or six years. And if you add

599
00:36:03.119 --> 00:36:06.400
higher processed foods, this is what you're dealing with, all right,

600
00:36:06.639 --> 00:36:10.760
So choose foods that build cellular resilience not inflammation. That's

601
00:36:10.760 --> 00:36:14.960
that's pretty simple, okay. And this is lifestyle habit number five.

602
00:36:15.440 --> 00:36:21.199
Social connection. All right, are you in a positive relationship?

603
00:36:21.559 --> 00:36:24.639
And I will tell you in this book they talk

604
00:36:24.719 --> 00:36:29.639
about how even if you're as a child, how your

605
00:36:29.679 --> 00:36:33.000
relationships in your as a child between your parents and

606
00:36:33.119 --> 00:36:36.639
where they mean to you, where they abusive, were they

607
00:36:36.920 --> 00:36:41.840
inappropriate with you? All of that it governs your social

608
00:36:41.880 --> 00:36:45.639
connections throughout your life. If you don't recognize what those

609
00:36:45.800 --> 00:36:50.079
childhood experiences did to you, there's a whole system in

610
00:36:50.119 --> 00:36:54.119
this book to say, hey, is your childhood Did you

611
00:36:54.159 --> 00:36:56.639
grow up in this type of situation? It may explain

612
00:36:57.159 --> 00:37:01.800
how your social connections are being influence even as an adult.

613
00:37:02.119 --> 00:37:05.480
So anyway, lifestyle have it. Human connection and positive mindset

614
00:37:05.840 --> 00:37:10.360
significantly impact telomere length and cellular aging. Strong relationships and

615
00:37:10.440 --> 00:37:14.480
a perfect purposeful outlook lead to longer telomeres and slower

616
00:37:14.519 --> 00:37:17.480
biological aging. And I will tell you this Age's blueprint

617
00:37:17.519 --> 00:37:21.159
project has given me purpose. It's made me excited, is

618
00:37:21.280 --> 00:37:24.840
made me, uh, you know, excited about about life. I

619
00:37:24.880 --> 00:37:27.639
have a positive outlook on life because I feel like

620
00:37:27.679 --> 00:37:31.840
I'm doing something that is helping people and is helping

621
00:37:31.880 --> 00:37:34.400
me at the same time. So if you can find

622
00:37:34.440 --> 00:37:37.199
something like that, especially as you get older, some type

623
00:37:37.239 --> 00:37:40.559
of purpose and and I think one of those is grandchildren.

624
00:37:40.760 --> 00:37:44.559
You know, grandchildren gives older people or more mature people

625
00:37:45.000 --> 00:37:47.360
something to live for. I gotta live for it. I

626
00:37:47.360 --> 00:37:49.320
gotta do these I gotta pick them up for school,

627
00:37:49.320 --> 00:37:52.159
I gotta help So all of those things are important.

628
00:37:52.519 --> 00:37:57.360
So strong relationships buffer stress protecting telomeres. So you know

629
00:37:57.400 --> 00:37:59.760
that's why I you know, as you go see I

630
00:37:59.760 --> 00:38:02.119
don't have grandchildren, but people tell them they go see

631
00:38:02.119 --> 00:38:05.280
their grandchildren, they just they light up. The child lights

632
00:38:05.360 --> 00:38:08.280
up and the grandparent lights up. So sense of meaning

633
00:38:08.280 --> 00:38:12.719
correlates with sailor resistance, optimistic outlook. I will tell you

634
00:38:12.760 --> 00:38:15.920
that I have a mantra now that whatever is going on,

635
00:38:16.039 --> 00:38:18.400
I say, this is going to work out in my favor,

636
00:38:18.800 --> 00:38:20.840
and I'm going to I'll tell you that the more

637
00:38:20.920 --> 00:38:23.440
I say it, the more it happens. So you have

638
00:38:23.519 --> 00:38:25.599
to you can't think, oh, I'm going to get old

639
00:38:25.679 --> 00:38:29.440
and crippled and die. No, you have to think, wow,

640
00:38:29.599 --> 00:38:32.280
I got this, I'm still here. I got so much

641
00:38:32.360 --> 00:38:35.199
life to live. That's how you have to look at things.

642
00:38:35.559 --> 00:38:39.920
And we talked about practicing gratitude. Regular appreciation enhances psychological

643
00:38:39.960 --> 00:38:44.320
well being. Community belonging, social integration reduces stress. We know

644
00:38:44.360 --> 00:38:45.960
that if you can be a part of a group,

645
00:38:46.039 --> 00:38:48.000
you know you're part of a book club or a

646
00:38:48.039 --> 00:38:52.920
garden club, all of those things will lengthen telomeres and

647
00:38:52.920 --> 00:38:56.760
make your life more enjoyable. So the loneliness effect, and

648
00:38:56.800 --> 00:38:59.880
this is what I see when a spouse dies, and

649
00:39:00.199 --> 00:39:04.079
it's more in men than women. You know, it's really

650
00:39:04.119 --> 00:39:08.880
a statistical fact that if a you know, a man

651
00:39:08.880 --> 00:39:11.159
and a woman have been in a relationship, or anybody,

652
00:39:11.320 --> 00:39:14.639
I should say, any relationship long term. But I'm going

653
00:39:14.679 --> 00:39:17.519
to talk about a husband and wife marriage. Is that

654
00:39:18.000 --> 00:39:20.360
if they've been together for thirty forty years and the

655
00:39:20.400 --> 00:39:24.480
wife dies, usually the husband will die within a year.

656
00:39:24.880 --> 00:39:27.440
And I'm not saying it's always, but that's a high

657
00:39:27.559 --> 00:39:31.559
probability unless they get remarried. So I think what it's

658
00:39:31.639 --> 00:39:35.480
trying to what is showing us is that men need women,

659
00:39:35.559 --> 00:39:39.360
but women don't necessarily need men. Okay, because women can

660
00:39:39.440 --> 00:39:42.079
live thirty years without a husband if they you know,

661
00:39:42.199 --> 00:39:45.719
they pass away, but men is very hard. So social

662
00:39:45.760 --> 00:39:50.440
isolation creates chronic stress, systemically damaging TELA music and accelerating

663
00:39:50.480 --> 00:39:55.400
cellular aging. Loneliness triggers inflammatory response and stress hormonesy eroding

664
00:39:55.440 --> 00:39:59.960
TELA mare length. Social connection is biologically essential for healthy age,

665
00:40:00.480 --> 00:40:04.920
So loneliness isolated individuals show fifty percent faster teel them

666
00:40:04.960 --> 00:40:08.639
as shortening rates. But if you're optimistic, you can live

667
00:40:08.719 --> 00:40:11.559
twenty six percent longer, all right, So you want to

668
00:40:11.559 --> 00:40:16.679
build social resilience, prioritize quality relationships, Schedule regularly, check ins

669
00:40:16.679 --> 00:40:20.360
with friends and family, join communities of interest, Volunteer for

670
00:40:20.440 --> 00:40:24.239
causes you care about. Practice active listening and empathy, so

671
00:40:24.599 --> 00:40:27.800
you know, be more concerned about somebody else than yourself.

672
00:40:28.039 --> 00:40:31.320
So you want to cultivate a positive mindset daily gratitude,

673
00:40:31.360 --> 00:40:35.239
practice reframe challenges. So don't look at a problem as

674
00:40:35.280 --> 00:40:38.119
a problem. Look at it as something that I'm going

675
00:40:38.199 --> 00:40:41.320
to learn from, I'm going to get stronger from. Because

676
00:40:41.639 --> 00:40:44.519
it is true, whatever kills you makes whatever doesn't kill

677
00:40:44.559 --> 00:40:47.679
you makes you stronger. So think of your problems like that.

678
00:40:48.079 --> 00:40:50.960
Practice self compassion, don't beat up on yourself when you

679
00:40:51.000 --> 00:40:55.239
make a mistake. It's a learning experience. Set meaningful goals,

680
00:40:55.280 --> 00:40:59.679
and limit negative media media exposure. Believe me, I try

681
00:40:59.719 --> 00:41:01.960
my best not to look at the news. I try

682
00:41:01.960 --> 00:41:04.880
my best not to look at the news, and really

683
00:41:04.960 --> 00:41:07.159
don't look at it before you go to bed. It's

684
00:41:07.159 --> 00:41:09.800
not going to do anything good for you. So love,

685
00:41:09.840 --> 00:41:14.000
support and meaningful and powerful medicine for I DNA. Cultivating

686
00:41:14.039 --> 00:41:18.679
positive relationships and an optimistic outlook protect cellular integrity and

687
00:41:18.760 --> 00:41:22.559
extends health span. All right, So this is a teilomet

688
00:41:22.599 --> 00:41:25.280
trajectory quiz. I'm going to actually have that. I'm gonna

689
00:41:25.280 --> 00:41:27.119
show it to you if I have time, but I'm

690
00:41:27.159 --> 00:41:30.719
going to have a link for it with the with

691
00:41:30.800 --> 00:41:35.440
the recording. So it's a quiz and it says, are

692
00:41:35.480 --> 00:41:38.760
you on the trajectory toward lengthening? Are shortening your telomeres?

693
00:41:38.960 --> 00:41:41.079
All right? So I'm going to show that in just

694
00:41:41.079 --> 00:41:42.800
a second, because i know I'm kind of running out

695
00:41:42.800 --> 00:41:45.679
of time. I got seven minutes left, So take one

696
00:41:45.719 --> 00:41:49.440
step today. Small changes can make a big impact. So

697
00:41:49.719 --> 00:41:52.760
try to sleep thirty or sixty minutes longer, you know,

698
00:41:52.960 --> 00:41:55.280
move your bedtime. If you usually go to bed at eleven,

699
00:41:55.480 --> 00:41:57.800
try to go to bed at ten thirty. It's something easy,

700
00:41:58.159 --> 00:42:01.639
all right, and it can improve RaSE activity within weeks.

701
00:42:01.880 --> 00:42:04.039
Try to commit to a twenty minute daily walk. That's

702
00:42:04.119 --> 00:42:05.800
what I did today. I'm like, hey, I got to

703
00:42:05.800 --> 00:42:07.800
practice what I preach. I'm doing it and I'm gonna

704
00:42:07.800 --> 00:42:10.639
make that a habit. It provides stress reduction and long

705
00:42:10.719 --> 00:42:13.559
term tiler mit production. It kind of calms my nerves

706
00:42:13.559 --> 00:42:15.400
before I have to do this podcast, so that I'm

707
00:42:15.440 --> 00:42:17.639
not on here and I'm nervous. I kind of got

708
00:42:17.639 --> 00:42:21.119
that all out social connection. Schedule a weekly call, a

709
00:42:21.159 --> 00:42:24.320
coffee with someone who matters. Strong relationships, buffer stress and

710
00:42:24.320 --> 00:42:27.079
protects cellular health. We usually go to brunch with my

711
00:42:27.159 --> 00:42:30.559
kids every Sunday, and that you know, that's a that's

712
00:42:30.559 --> 00:42:34.320
a strong connection for us. Hydration swap, replace one sugary

713
00:42:34.400 --> 00:42:38.679
drink daily with water, mindfulness practice, five minutes of daily meditation,

714
00:42:38.880 --> 00:42:43.400
deep breathing, or gratitude. Just little bitty changes. Okay. It

715
00:42:43.440 --> 00:42:46.320
takes twenty one days to make a habit, It takes

716
00:42:46.360 --> 00:42:50.519
six weeks to measure stress hormone improvements. We're talking about

717
00:42:50.559 --> 00:42:53.880
quarters all and it takes three months to have a

718
00:42:54.960 --> 00:42:57.840
change in your telimerase. So just doing a little bit

719
00:42:57.920 --> 00:43:00.400
every day, all right, I'm gonna go to the next slat.

720
00:43:00.800 --> 00:43:04.079
So here we go. Your aging trajectory is in your hands.

721
00:43:04.079 --> 00:43:07.800
It's all about your daily choices, your weekly patterns that

722
00:43:07.880 --> 00:43:11.679
lead to monthly habits to lead to yearly health outcomes,

723
00:43:11.960 --> 00:43:16.159
and that leads to lifetile lifetime cellular resistance. So again,

724
00:43:16.559 --> 00:43:19.159
just try and do one thing on a consistent basis,

725
00:43:19.199 --> 00:43:22.119
make that a habit, then move to the next one. Okay,

726
00:43:22.519 --> 00:43:26.360
So here's how you reprogram how you age. You make

727
00:43:26.840 --> 00:43:30.960
cellular control choices, the impact to limerase activity. These are

728
00:43:31.039 --> 00:43:34.320
the key habits I'll tell you it is five. Eliminate stress,

729
00:43:34.920 --> 00:43:42.360
enhance your sleep, regular exercise, non inflammatory nutrition, and social connection. Easy.

730
00:43:42.599 --> 00:43:44.679
Does it really cost you anything? It costs you some

731
00:43:44.719 --> 00:43:47.039
money to buy foods, and that's that can be stressful

732
00:43:47.039 --> 00:43:51.760
now that the you know your supermarket bill is going up.

733
00:43:52.119 --> 00:43:54.480
But you know you can also I have a garden now,

734
00:43:54.599 --> 00:43:57.440
and my garden produces more than I can eat. So

735
00:43:57.760 --> 00:44:00.880
that's a that's an option for you. So start to say, hey,

736
00:44:00.920 --> 00:44:03.760
you can join our age's bootprint community and we'll continue

737
00:44:03.800 --> 00:44:06.840
to talk about this. But tilomeres aren't fixed. They respond

738
00:44:06.880 --> 00:44:10.400
to your daily choices, and that means literally reprogram how

739
00:44:10.440 --> 00:44:12.960
you age. So hey, I'm gonna stop sharing this. I

740
00:44:13.000 --> 00:44:16.159
want to show those two those two things that I have.

741
00:44:16.400 --> 00:44:19.400
Let me get back to you, all right, So I'm back,

742
00:44:19.679 --> 00:44:22.000
all right. So this is this hard This is this

743
00:44:22.360 --> 00:44:26.079
telomere trajectory. Quiz h. Let me see if I can

744
00:44:26.079 --> 00:44:28.119
make this bigger so I can show it to you. Yeah,

745
00:44:28.280 --> 00:44:32.440
So it's asking you about your sleep patterns, and it's

746
00:44:32.480 --> 00:44:35.199
asking about your nutritional happins, and you're going to score it.

747
00:44:35.639 --> 00:44:38.800
And when you you know, there's a certain score that

748
00:44:39.000 --> 00:44:41.800
if you if it's above this, you are your trajectory

749
00:44:41.880 --> 00:44:44.960
is going to where you're shortening your your telomeres. If

750
00:44:45.000 --> 00:44:48.760
you have a lower score, it is saying that, hey,

751
00:44:48.800 --> 00:44:52.559
you're on this trajectory to increase your tela mill link.

752
00:44:52.719 --> 00:44:54.960
So this is very important. So let's go to the

753
00:44:55.000 --> 00:44:56.800
next one I want to show you, and then this

754
00:44:56.880 --> 00:44:58.280
is going to be the end. All right. We got

755
00:44:58.320 --> 00:45:01.599
three minutes, all right. So this this is saying, hey,

756
00:45:01.639 --> 00:45:04.320
this is how you can change your day. So when

757
00:45:04.360 --> 00:45:08.000
you wake up, don't anticipate stress. All right. You want

758
00:45:08.000 --> 00:45:10.079
to wake up and say, hey, I'm glad to be alive,

759
00:45:10.119 --> 00:45:12.000
and this is going to be a great day. And

760
00:45:12.039 --> 00:45:13.639
you're gonna say this is the day that the Lord

761
00:45:13.639 --> 00:45:15.599
has made and I'm going to rejoice and be glad

762
00:45:15.679 --> 00:45:18.159
in it. Just set your mind to it. I listen

763
00:45:18.199 --> 00:45:20.719
to Lovely Day every morning, all right. I don't want

764
00:45:20.719 --> 00:45:23.639
to wake up be dreading it. Okay, early morning. You

765
00:45:23.639 --> 00:45:25.920
don't want to regret that there's no time for exercise.

766
00:45:26.280 --> 00:45:29.360
Just do something, all right. You can just walk around

767
00:45:29.360 --> 00:45:32.199
your house for five minutes breakfast instead of eating a

768
00:45:32.320 --> 00:45:37.360
sausage and bagel. Eat oatmeal with fruit. Okay. Morning commute,

769
00:45:37.480 --> 00:45:40.880
don't rush, don't have hostile thoughts. Practice a three minute

770
00:45:40.920 --> 00:45:43.000
breathing technique. You can even do that while you're in

771
00:45:43.079 --> 00:45:45.280
the car before you get to work. Just say I'm

772
00:45:45.320 --> 00:45:48.719
gonna take some deep breaths and I'm gonna calm myself down.

773
00:45:49.079 --> 00:45:51.880
When you get to work, don't play ketchup. Give yourself

774
00:45:51.880 --> 00:45:56.280
a ten minute window for sitting or whatever. Go to

775
00:45:56.320 --> 00:45:59.679
the breakroom and just you know, sit there and get

776
00:45:59.679 --> 00:46:03.079
grind it in your workday. Don't be critical, self critical

777
00:46:03.119 --> 00:46:06.360
of your thoughts. Be self compassionate. So I want to

778
00:46:06.360 --> 00:46:08.920
give this, I want to have access to this. So

779
00:46:09.039 --> 00:46:11.639
just think what am I doing and what little things

780
00:46:11.679 --> 00:46:14.400
could I do? Could that could change my whole day.

781
00:46:14.880 --> 00:46:17.159
It could change my whole day, even if I just

782
00:46:17.199 --> 00:46:20.320
could get up with a new attitude. So for lunch,

783
00:46:20.360 --> 00:46:24.039
don't eat quickly. Practice some mindful eating, you know, just

784
00:46:24.119 --> 00:46:26.800
slow down, think about what you're eating. Don't just shove

785
00:46:26.840 --> 00:46:30.719
the McDonald's down your throat, okay, because that's not nutrition.

786
00:46:31.159 --> 00:46:35.599
In the afternoon, don't give into cravings, you know, don't

787
00:46:35.639 --> 00:46:38.719
give into cravings. You can try and you know, have

788
00:46:38.840 --> 00:46:42.360
a telomere friendly snack, you know, some berries, some nuts.

789
00:46:43.440 --> 00:46:46.440
When you get a home. In the evening, don't ruminate,

790
00:46:46.480 --> 00:46:49.519
don't think start thinking negative about how you hate all

791
00:46:49.559 --> 00:46:53.199
your coworkers, all right. Mentally distance yourself from your job,

792
00:46:53.559 --> 00:46:56.400
all right. For dinner, don't eat processed food, have a

793
00:46:56.480 --> 00:47:00.519
whole food dinner. And in the evening, don't run through

794
00:47:00.559 --> 00:47:03.880
your evening activities and chores without a choice, without a break,

795
00:47:04.239 --> 00:47:06.920
And don't think about all of the things you didn't

796
00:47:06.920 --> 00:47:09.960
do or you have to do. Don't even don't do that,

797
00:47:10.280 --> 00:47:13.159
all right. You can have some type of stress reduct

798
00:47:13.199 --> 00:47:16.960
that reducing techniques, you know, dim the lights, get take

799
00:47:17.000 --> 00:47:20.559
away all the screens. Just sit and have some deep breathing,

800
00:47:21.559 --> 00:47:25.639
read a book, listen to some kind of comedy or whatever,

801
00:47:25.960 --> 00:47:28.800
so you can have a whole new day. Just think

802
00:47:28.840 --> 00:47:31.159
about all the things on the left that you're doing

803
00:47:31.679 --> 00:47:33.920
and how you can change it. And you could. You

804
00:47:33.960 --> 00:47:36.639
could extend your life, and you could have a more

805
00:47:36.760 --> 00:47:40.320
enjoyable life just by changing some of these habits that

806
00:47:40.840 --> 00:47:43.199
are habits. You have some negative habits and you can

807
00:47:43.280 --> 00:47:46.360
change those into positive habits. So I think I'm out

808
00:47:46.360 --> 00:47:48.840
of time, Is that right? I'm actually going to go

809
00:47:48.920 --> 00:47:53.239
live on TikTok at ten thirty. You know, I'm learning

810
00:47:53.320 --> 00:47:56.199
the social media and so you know, I can answer

811
00:47:56.320 --> 00:47:59.159
questions there. So that's what I plan on doing at

812
00:47:59.159 --> 00:48:01.760
ten thirty. But hey, I hope you I'm going to

813
00:48:01.880 --> 00:48:05.440
have this available for you so that you can you

814
00:48:05.480 --> 00:48:07.960
can change your day, and you can change your life,

815
00:48:08.000 --> 00:48:11.440
and you can change your telomeres. All right, so go

816
00:48:11.480 --> 00:48:14.880
and press your friends about UH and educate them about

817
00:48:14.920 --> 00:48:16.920
Tela meres. I think you're real smart that you can

818
00:48:16.920 --> 00:48:19.880
say a word like that. Okay, And so all right, Rebel,

819
00:48:20.320 --> 00:48:22.800
if I have any questions, I'll try and answer them

820
00:48:22.840 --> 00:48:24.960
next week. But I know it's time to go leave.

821
00:48:25.039 --> 00:48:28.519
You covered everything and the questions that were xed were

822
00:48:28.599 --> 00:48:30.400
covered in the presentation.

823
00:48:30.119 --> 00:48:32.360
So all right, great, Well, I hope you make some

824
00:48:32.400 --> 00:48:34.719
of these changes because I need you to be around

825
00:48:34.760 --> 00:48:36.679
so you can keep watching my podcast. So I need

826
00:48:36.719 --> 00:48:38.840
you to live a long time, Okay, I plan on

827
00:48:38.960 --> 00:48:39.400
being here.

828
00:48:39.880 --> 00:48:44.159
Okay, great, Thanks for joining Doctor Taylor today. If you

829
00:48:44.320 --> 00:48:47.480
missed any part of this show, just check out the

830
00:48:47.519 --> 00:48:52.239
podcast wherever you listen to podcasts. Angels Blueprint is every

831
00:48:52.480 --> 00:48:55.440
Wednesday at nine am Eastern time on.

832
00:48:55.639 --> 00:48:56.960
W four C Radio.

833
00:48:57.119 --> 00:49:03.079
At W FOURHC dot com, we discovered ancient secrets to

834
00:49:03.320 --> 00:49:08.000
better health through science and spirituality, made for modern times.

835
00:49:08.400 --> 00:49:12.519
Until then, feel free to check out Angeless Blueprint podcast

836
00:49:12.639 --> 00:49:18.320
dot com and Taylor Mvformulations dot com for more information