The Best Test to Determine How Long You Will Live

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well i don’t know how to break this to you but you’re not getting any younger i don’t know whoever invented that term but it’s kind of a weird comment uh of course we all know we’re all aging but how can we extend our life in fact that’s one of my goals is to help people live longer and definitely a more quality of life now is there a really good test to determine how long you’re going to live can you really tell by how many wrinkles a person has i mean the person who has the record for longevity is they live to 122 years that’s pretty long time there probably were people that lived longer than that but it wasn’t really well documented i remember in practice i would do a lot of um seminars outside my office in different governmental agencies and uh one lady wanted me to come to where she was living in an assisted living home and they had um you know different age ranges from i guess 60 uh up to maybe 90. and i remember when i was in the room giving this presentation i asked the age of everyone in that room and i was shocked to find out there were people living there in their 60s that were literally in wheelchairs like 63 65 years old i was like wow incredible i’m going on 58 years old and i’m actually a grandfather which is just like a bizarre concept because i don’t look at myself as being old i mean i remember being young and looking at my grandparents when they were in 50s thinking wow they’re so old so anyway i think your 60s are the new 40s okay that’s just my viewpoint but you can’t really tell how long someone’s going to live based on the wrinkles that they have or how gray their hair is or how much they’ve lost your hearing or how much they lost their sight or if they lost their cognitive function some people that have dementia could live for a very long time now calcification is a good predictor of mortality if you have calcification in your arteries but as people age they become calcified their joints become calcified their tissues become stiff that’s calcium building up also as we age we get shorter we lose height our spine starts to shrink all right next one is bone loss which relates to being shorter and also as we age we tend to fall more than we should but there’s another indication for longevity that i want to talk about and that is loss of muscle both in muscle mass and strength as we age we lose our muscle and that is a very strong association between loss of muscle strength and your mortality of aging not necessarily the mass of the muscle how big the muscle is but the strength of your muscle because as we age we get atrophy right we have a loss of muscle and the term for that is called sarcopenia and the number one muscle that’s affected first is the anterior thigh the quadricep okay this is why you see especially after menopause and more in women because they have more estrogen you’ll see a lot of weakness in that quadricep muscle you’ll see it looks like cellulite but it’s really atrophy which is a combination of fat but there’s a lot of muscle loss as well so one test they use to determine sarcopenia other than a cat scan or mri which is the gold standard is a sit-to-sand time test or a chair stand test cst test so this test right here can indirectly give you a clue on kind of how much sarcopenia you have and indirectly that can be related to how long you live of course there’s other factors but this can be a really good clue so i want to do an experiment right now okay i want you just to stand up right now if you’re sitting just stand up of course you’re probably not standing up watching your computer but stand up unless you’re on your cell phone and comment down below if there’s difficulty in standing up does it take you a long time can you stand up very fast you know probably even a better test would be to sit on the floor and get up in a standing position if you have sarcopenia boy you’re going to have to roll over and rock up and you’re going to have to push yourself up it’s going to take a long time to get up versus jumping up quickly which means you can rule out this condition really fast there’s another really good test okay there’s so there’s two tests i’m going to recommend one is a hand grip strength test okay you can use one of those grip strength devices and if you’re a male and cannot grip strength 66 pounds or 30 kilograms of grip strength then potentially there’s a problem and you could have this condition and if you’re female it would be 44 pounds or 20 kilograms of grip strength so these are two really good home tests to just to see where you’re at on the scale of things now let’s just talk about what we can do for longevity okay what can we do to increase um our length of life and make sure it’s quality and also what can we do for sarcopenia a lot of people have this condition one of the biggest symptoms of a low vitamin d deficiency is muscle weakness okay so vitamin d is essential for making sure that your muscles stay strong especially if you have sarcopenia so the first thing that i would highly recommend is start taking vitamin d for your muscle strength it just so happens vitamin d is also associated with longevity because vitamin d is intimately involved with your immune system with inflammation it’s it has anti-cancer properties it’s great for the heart it’s good for autoimmune diseases it’s involved with so many different things it’s actually i think 19 000 genes that it can affect so vitamin d is slightly important okay number two resistance training very very important if you can maintain a routine exercise program okay where you’re doing resistance type exercise that would be very therapeutic to your longevity versus not doing exercise or doing it inconsistently now i like to switch up my exercises i’ll do all sorts of different exercises like i’m still doing my sled up a hill backwards i’m pulling i did a video with a guy by the name of ben patrick which is the knees over toes guy it was a really good interview which involves walking backwards and pulling things backwards so i’m still doing that exercise but lately i’m also doing pilates i really like pilates works the whole body and a new type of exercise which is actually quite fascinating it’s it’s a little different it’s called gyrotonics i’ll put a link down below but it’s a fascinating uh exercise program that involves strengthening motions okay and like a 3d not like a flexion extension type exercise but you’re exercising your entire body in different ranges of motion so you’ll have to just see it to understand it you have to go to a gym that has these machines it’s pretty awesome all right number three this is very important not just for sarcopenia but for longevity nutrient-dense foods i’ll just give you one little example let’s say for example you are deficient in folic acid okay or folate right well that alone can create the same damage as radiation okay to your dna so in other words if you’re deficient in folate your dna uh become damaged and they can’t repair that alone will shorten your life there’s some fascinating research that’s just one nutrient okay number four fasting this will extend your life definitely but let’s say for example you’re getting older and you have sarcopenia and maybe you just do one meal a day right because you might not be in a situation you can fast five days especially if your muscles are weak um not a good idea but one meal a day very smart but fasting increases growth hormone it increases autophagy which is the recycling of old damaged proteins it’ll definitely increase your life okay number five keep your cortisol low cortisol is very destructive on your muscles okay especially your legs and your butt muscle if you haven’t seen that video i’ll put that video down below but cortisol is necessary in normal amounts but not in high amounts if you have too much cortisol boy that will just really