---
title: 'This Anti-Aging Stack Targets Inflammation, Mitochondria, and More'
source: 'https://youtube.com/watch?v=L5f40q4X8ls'
video_id: 'L5f40q4X8ls'
date: 2026-08-11
duration_sec: 1945
---

# This Anti-Aging Stack Targets Inflammation, Mitochondria, and More

> Source: [This Anti-Aging Stack Targets Inflammation, Mitochondria, and More](https://youtube.com/watch?v=L5f40q4X8ls)

## Summary

This live stream focuses on a recent study published in Nature Aging, which found that physical activity slows the pace of biological aging, as measured by epigenetic clocks. The host emphasizes that exercise is the most effective 'supplement' for healthy aging, outperforming many popular supplements. The video also includes a Q&A session covering various health topics, from creatine and DHEA to psychedelics and gut health.

### Key Points

- **Introduction to the Topic** [00:02] — The host introduces the topic of aging and exercise, noting that while the title mentions supplements, the focus is on exercise as the best 'stack' for slowing biological aging.
- **Study Overview** [01:26] — A study published in Nature Aging, involving about a thousand people, found that physical activity slows down the pace of biological aging, as indicated by epigenetic clocks.
- **Epigenetic Clocks Explained** [02:43] — The host explains that epigenetic clocks (like Horvath and PhenoAge) are validated ways to assess the pace of aging, and physical activity impacts the methylation signatures on these clocks.
- **Key Study Findings** [04:07] — The study found an inverse association between physical activity and biological aging, even after adjusting for confounding factors like gender, race, BMI, smoking, and alcohol. Skin, blood age, and Lin age showed the strongest inverse associations.
- **Practical Implications** [05:57] — Promoting regular physical activity could be a key strategy for delaying age-related diseases, especially in older adults and those with higher BMI.
- **Effective Exercises** [09:23] — The host recommends prioritizing multi-joint compound movements (presses, pull-ups, rows, deadlifts, squats) in rep ranges of 6-15 repetitions.
- **Creatine and Creatinine** [13:43] — Creatine supplementation does not significantly affect serum creatinine levels. A single case study from 2003/2004 is often misconstrued as fact, but creatinine is a reflection of nitrogen processing, and an omnivorous diet naturally raises it.
- **DHEA Recommendations** [21:46] — The host recommends DHEA capsules over creams, with dosing of 10 mg per decade of life for men and 25 mg per decade for women. He mentions his own micronized DHEA product.
- **Psychedelics for Brain Health** [22:15] — The host is a proponent of microdosing psychedelics (mushrooms, LSD) for mental clarity and trauma healing, though he notes this is a controversial opinion.
- **Top Three Supplements** [28:35] — The host suggests NAC (with glycine), creatine, and vitamin D/K as the three supplements everyone should consider, covering a lot of the basics.

### Conclusion

The core takeaway is that exercise is the most powerful tool for slowing biological aging, supported by recent scientific evidence. While supplements can play a supporting role, they cannot replace the fundamental benefits of regular physical activity.

## Transcript

talk about aging. Thanks for being here on a Monday. It's been a while since we've done a live, so I'm going to give you all a few minutes to hop on. We're supplements. We're going to talk about a kind of supplement. It's called
exercise. We're going to talk about how exercise can slow down the pace of biologic aging. And uh just want to welcome you across this study on my feed and I'm going to uh share this with you and
nuances of what I think is a really important of what I think is a really important tactic or strategy to
there with the sun, so I'm actually going to be a little blown out. Um, but that's okay. Okay, so here we go. We are diving into it. I'm going to clear this layer so you can see this. We're going
layer so you can see this. We're going to dive into this and here we go. Okay. know some of you are looking at the headline thinking, okay, we're going to talk all about supplements, but actually not really. That's what not we're what
to talk about exercise. So, this was a really interesting study finding that being physically active by way of exercise actually helps to slow down the pace of biological aging. And uh I think this is just incredibly fascinating
because I just got back from Health Optimization Summit in Austin and there supplement companies and products and things there and it's really interesting. Exercise is the best stack the best supplement that we could
possibly implement in our lives to optimize how we age. So this study just came out last week in the journal Nature Journal Aging. This was a study of about a thousand people looking at epigenetic clocks and
they found that um physical activity slows down the pace of aging. So again, you're hearing all about spermadine, you're hearing about molecular hydrogen, tools and and tactics and things like that that can that people are using to
so-called slow down the pace of aging. Brian Johnson has his protocol, but the best thing you can do is actually exercise. So, uh, let's dive into it. Now, friends, since it's been a while since we've, uh, done a live, um, what I
If you're enjoying the content, hit that like button. I would love to know where section, let me know where you're from and let me know if Mondays are still good days to go live. Okay, so what we're talking about today
Okay, so what we're talking about today are is is a validated way to assess the pace of aging. We're talking about methylation and the so-called uh epigenetic age clocks. And it's been recognized that
clocks. And it's been recognized that physical activity can impact the pace of the methylation signatures on these different clocks. Okay, we got Stu here from London. Stu, thanks for being here. Got some other folks hopping on as well.
So it turns out that physical activity slows down the pace of biologic aging. Now what was unique about here is all the different clocks that were used in this analysis. We have the Horvath
clock, we had the pheno age clock, we have other different clocks. We got um folks from Oklahoma in the house, North Carolina. Uh from the blue state of Illinois, Eric says we welcome red states, blue states, purple states, any
state is welcome. Don't want to get into politics here. Just want to share health information. Um, we got Army vet from Las Vegas. I was just out in Las Vegas last week, not to party, but to film some podcast.
to party, but to film some podcast. Okay, so let's get into exercise as a Okay, so let's get into exercise as a tool, as a stack to affect aging. Really interesting stuff. So this study explored the association
between physical activity and DNA methylation predicted epigenetic clocks in a large nationally represented sample of the US population. These results support an inverse association between physical activity and biologic aging as
indicated by several epigenetic clocks. Okay, so again you're hearing about all these supplements that people are taking that Brian Johnson protocol as
inverse association between physical activity, association between physical activity, exercise, and pace of biologic aging. So the best thing you can do to slow down how quickly you age is to exercise.
Okay. Our results suggest that higher levels of physical activity are significantly associated with younger biologic ages across multiple epigenetic clocks even after adjusting for confounding factors
such as gender, race, body mass index, smoking status, and alcohol consumption. Specifically, skin, blood age, and lin age show the strongest inverse associations, implying that physical activity exerts a profound impact on
mechanis on epigenetic mechanisms related to biologic aging. However, between these associations blah blah blah. Okay. Now, what's really interesting is the observed interactions between physical activity and biologic
aging in different subtypes, particularly in current smokers were in further investigations. Our dis our finding that associated with lower epigenetic age in current smokers may indeed be influenced
by residual confounding factors, etc. Okay. Um really interesting here about exercise. Let's go on. With aging
populations worldwide, promoting regular physical activity could be a key strategy for delaying the onset of age related diseases and enhancing associations between physical activity and epigenic aging markers suggests that
activity could yield significant benefits in terms of biologic aging aimed at encouraging physical activity, individuals with higher body mass indexes could play a crucial role in
particularly older adults. So again, exercise, my friends, hit that like button if you have exercised today. If you're going to exercise, hit that like button as well. Okay, sports have transferable
work, physical activity can improve energy levels, enhance sleep quality, and strengthen the body's recovery abilities. Enabling individuals to face various challenges in life more effectively. Therefore, incorporating
physical activities into daily life can not only delay aging but also help maintain optimal performance throughout a long career. All right. So, the bottom line here is friends, we got to exercise. and
and a lot of you know this and that's why I want to share with you some specific tools when it comes to exercise. Uh and we're going to talk about uh some of those details now. But isn't this interesting stuff? So again,
for those of you just joining us, the study that we are talking about here uh is this one. And this was an analysis looking at how physical activity slows down the pace of biologic
aging, which is just incredible. This is incredible data, something that we should all be considering and, uh, thinking about when it comes to thinking about when it comes to optimizing health, lifespan, uh, and
beyond. So, um, I think it's it's incredibly fascinating, uh, information, my friends. Now I want to get back uh to exercise but I do want to
momentarily mention uh just one quick thing here. One quick uh thing. Okay. So are from. I want to get to your live questions uh momentarily. Um but in the
questions uh momentarily. Um but in the context of exercise uh what I was going context of exercise uh what I was going to do is actually um share this with you shortly. Okay. And so what we're since we're talking about exercise, um, just
want to quickly remind you. So we've updated the electrolyte sticks by Myioscience. And what is unique about this formulation, my friends, is this is electrolyte on the market featuring Creapure creatine. Creapure is the only
non-Chinesem manufactured creatine in the world. It's made in Germany. And so you are getting this with the electrolytes. 2 and a half grams. absorption. Creatine helps with cellular hydration. This is a perfect marriage or
synergy. Excellent price point. A lot of great reviews, close to 2,000 reviews with the code podcast over at myioscience.com. Uh we have a high potency standalone creatine coming out uh shortly as well. So, let's get to
stuff on aging, interesting stuff on exercise. Um one tool that I shared with a client today um I can go ahead and share with you now is the the
uh exercise uh interventions and suggestions. Uh and this was actually a tool that I just shared. So I'm going to hop over here. Um I'll leave it on the when it comes to exercise, what are the most effective exercises? Well, multi-
joint movements, compound movements, presses, pull-ups, rows, deadlifts, hip hinges, squats. These are all things that we should be prioritizing. Uh so that's something to uh really consider in the rep ranges as you can see here on
uh the screen here between four and 15 I'm sorry six and 15 repetitions uh in that range. So you might want to take a screenshot of this um really important stuff. Okay, let's get to some questions. Army
Vet says strength training 5 days a week keeps me youthful. keeps me youthful. Absolutely. Great advice. Nancy says I you injured or you don't have access to a
gym? Okay. A stationary bike is a good start for those who are beginners. Absolutely. Nancy says, "Is that like a B vitamin? Where do I get that?" Amazon. Um, yeah, methylene Blue. It's
mitochondrial function. So, that's that's something to consider. All right. Squawk 1200 is from Southern Arizona. All right. Uh, I've taken Methylene Blue on and off since 2017. I think it's interesting.
since 2017. I think it's interesting. It's wide world? No, it's really not. But it but it's not bad. Um, I think it's more affect cognition that you might want to take before a really important
presentation or meeting. The downside is it turns your entire mouth blue. That's a downside of methylene blue. Um, okay. Oh, army vet was deployed to Afghanistan and suffered injuries and PTSD. I'm
sorry to hear that. Thank you for your service in deployment. service in deployment. Um, does testerone actually increase for muscle building? You know, I'm not familiar with
familiar with testerone. What is
ectostereroid. Um h interesting. You know, there's the uh gosh, there's this product called
uh gosh, there's this product called Batanabal. Bana. I I don't know about Turkesterone. I really don't. I'm sorry. Not familiar.
to do much for muscle building? Probably not. Yeah. like button if it is. Any questions are fair game. Let me
think, is one of the best things that you can do around exercise. So, I take interworkout. I think that's sufficient. I eat red meat. I'm sure you do as well. I eat red meat. I'm sure you do as well. So, that's something that you can uh
younger and younger every time you really think I'm looking. I feel like I'm starting to get some grays, man. I don't know." don't know." Um, yeah. Well, thank you for that, um,
Jennifer. Um, so electrolytes. Greg Ducet knows all about Turk Builder. Okay, interesting. Um, so has anyone done their methylation
testing here? Like we've been talking about these epigenetic clocks and these are things to consider. Um, I'm curious if anyone has done that. I I haven't if anyone has done that. I I haven't messed around with that uh just yet, but
um I mean I did the my DNA and some other ones a long time ago, but yeah. Okay, so what else do we have? I'm actually
lifted weights today? I'm going to go train back. What about you all? Gray hair. Gray hair is an asset when you have a lean muscular physique. Oh, thanks Rick. Appreciate that. Jennifer says, "Can creatine
supplementation affect creatinine levels?" Oo, this is really good. Does levels?" Oo, this is really good. Does creatine affect serum creatinine? This is a phenomenal question. Uh, I get this a lot. The answer is no. Um there was
a lot. The answer is no. Um there was one case study in 2003 maybe 2004 where an individual had chronic kidney failure went to the ER or the hospital and his serum creatine was like three I can't remember the ranges
and the doctor was like what do you take he's like well I took some creatine so it got written up as as though it's fact like oh my gosh serum creatine increases like oh my gosh serum creatine increases creatinine that's not the case okay Um,
CM creatinine is a reflection of how much nitrogen is being processed through your kidneys. And of course, creatine is a nitrogen containing an
creatine is a nitrogen containing an amino acid-like compound. Um, but if you eat an omnivorous style diet, you have meat, you know, you have eggs, you're creatinine is going to increase. So, I wouldn't really worry about it too much.
Eric is about to do some deadlifts. Check it out, y'all. Eric's doing deadlifts and we have Randy is doing squats. I love this. This is awesome. So squats. I love this. This is awesome. So fantastic, y'all. Um,
this morning. So, we have a lot of people that are lifting. That's That's phenomenal. Good for you guys. Um, so yeah, I'm going to do back today. Would love to know what y'all are doing. And uh we're coming out with a new
creatine. Okay, you're going to really like this Creaper creatine powder. We're creatine. You guys are going to totally dig it over at Myio Science. Opt into blood work cheat sheet. You're going to dig
[Music] Um Sean Baker from Davernport, I uh Iowa. There's another Shawn Baker. Wow, that's awesome. I love that. Baker. Wow, that's awesome. I love that. [Music]
see. All right. Hypno did back today like me. Love it. Love it. Can you recommend any good books on human biochemistry for a lay person? Yeah, I usually click this link. Sorry,
I put this in my every video. It's introduction to human metabolism. Let me let me look and see if I can see it on my bookshelf and I'll go grab it. One
here. It's called Navigating Metabolism by Navep Chandel. It's a a really really really really good book. Um, so I would
absolutely get this. I mean, if you want to learn about the details of mitochondrial function, the Warberg effect, glucose metabolism, and all the rest, uh, another good one is called The Fourth
Fuel. I can't I can't find it on my bookshelf, but that's another good book that I would recommend. It's called The Fourth Fuel. Great questions, y'all. And content? If you are, hit that like button. I know you're watching, so you
the algorithm that more people should see this. So, thanks for that. Um, Mercy and Compassion says, "How do you feel about water aerobics for us older it's awesome. Water aerobics is phenomenal. So, yeah, definitely go
after that. That's a great something great you can do. You're welcome, Jennifer. That's in the description uh as well. So, what else we got? Come on, hit me with some
questions. Rick always clicks like. Thank you, Thank you, Rick. Thank right. Come on. Now, I know you have questions. Don't be shy. What do you
little A? I've managed to get off almost all my blood markers in place, but I cannot get my get my LP little A below 100 nanomles per liter. All right, we 100 nanomles per liter. All right, we just did a video on LP little A.
Um, the question is, does it really matter if your metabolic health is matter if your metabolic health is dialed? sleep disordered breathing. I found this to be a a major oh my neck. I would look
of people with high LP little a have sleep apnea and don't know it. So that's sleep apnea and don't know it. So that's what I would live. Really appreciate that. Thoughts on alpha ketoglutarate for gut lining? I
don't know. Um I mean for gut lining I think deg glycer deg dlycerizinated licorice DGL things like that. Uh Jennifer says do you think it's possible to improve and monitor moderate leaky mital heart valve
naturally? I don't know. Eric says have you ever tried Sheila? I tried it and didn't really notice any benefits. Same thing just like camos. I mean there's all this stuff that comes out. Uh Diaz says, "My
stack is pretty hefty. Is it harmful to take too many supplements?" Yeah. Yeah, dude. People take way too many freaking supplements. Way too many. Every time I meet with a client, they're like, "Taking 17 supplements? It's over the
top." So, yes, you can. Rick says, "I've not been to a go if I continue to feel great?" Rick, it's a good question. It's like I And look, you you all been doing this almost
30 years. Um I think blood work is good. You know, if something changes, man, I I just I would I would do it. Just you don't need to even go to a doctor if you don't want to. Mark has a really strange question.
They always run my HDL twice because it's so high. Out of range. Um interesting, Mark. I would do the Cleveland Heart Lab. I think it's one of
the better lipid tests. I would do that and see what you and see what you say. Patrick says Brian Johnson takes a say. Patrick says Brian Johnson takes a 100 a day. Dude, come on. I mean, do you
think he looks amazing? I think he's doing decent work. Does magnesium glycinate lessen arthritis? arthritis is probably a metabolic condition, metabolic
condition, metabolic disease. Design Spectrum Studies says, "Any thoughts on the new trend of taking methylene blue." It's so funny. RFK takes methyline blue and everyone's all about it. I
mean, I don't know, dude. I've been taking methylene blue since 2017. I It's It's fine. Like, whatever. It's a neutropic. It's not magic. Jennifer says, "People need to realize that they do should pause supplements
before getting labs like thyroid panels and stuff." Yeah. Yeah, for sure. Another question says, "I think I use over I overuse protein powders every day too often." You know, I use protein
powder a lot too, but like not more than once a day. than Brian Johnson." He's older than me. He's older than me, but uh I appreciate
that. Okay, check this out. Nick has a good question. For DHEA, do you recommend capsules or cream? Oh, dude capsules. Do capsules. Small plug at my science. We sell micronized DHEA. Click the link in the description below. Use a
code podcast to save. 10 milligrams per decade of life for men. 0.25 25 milligrams per decade of life for women. What do I think of micro doing magic mushrooms for brain health? I love the Melissa. Hell yeah. I love this
question. I mean, I micro do mushrooms and LSD all the time. I know some of you are going to be like, "What the I'm unsubscribing. Stop saying that." I mean, look, I I have found that psychedelics, I don't take them in
high dose micro doing. I just relate to my employees better. I get downloads. I I just it's I think it's helpful. I know watch I'm watch people unfollow me like what do you do? So yeah, I think psychedelics are amazing. You know, for
any of you who have had adverse childhood experiences, traumas, hurts, abuse, all that. Psychedelics are awesome. So I'm a huge fan of awesome. So I'm a huge fan of that. What do you bone broth? It's
that. What do you bone broth? It's supposed to issues. I would do probiotics and pro. Okay. Yeah. So, bum broth is good. It's a source of collagen. Yeah. I wonder if sulforophane can
derived from broccoli. It's a good question. I don't know the I don't know question. I don't know the I don't know the answer to that. Good question.
mushrooms and feels much more clear. That's awesome. If high dose B1 is far something that's needed for someone with broken metabolism, you know, I think a G a G a
metabolism, you know, I think a G a G a B complex is helpful for some people. questions. Hit come on. Keep keep them coming. I know you all got stuff.
Um, hey Nick, you asked about DHA. What how old are you? Yeah, people benefit from mushrooms for
questions. Hit hit him up in the comments. Nick's 35. So, yeah, you of DHEA. Click the link in the below, Nick. Use code podcast at checkout. Thoughts on moringa? I'm
hearing a lot about it. I haven't looked into it. I'm hearing about it. I don't know. Uh, methane blue. We already talked about it. It's purportedly
want to affect your mitochondria, just freaking exercise, man. That's what you got to do. Mercy and compassion doctors also say to try low FODMAP diet to eliminate diet, blah blah blah. Yes, agree
you share your bread recipe? Yeah. Didn't we do that though? But yeah, for sure. Um, but definitely check out Bill Schindler's book. That book's freaking amazing. Um, is nitric oxide dangerous
amazing. Um, is nitric oxide dangerous for pre-workout? Mm- nitric oxide is the Any info on delayed onset muscle soreness causes deficiencies? Yeah, I mean, just when you train hard, you're going to get DOMS. Delayed onset muscle
going to get DOMS. Delayed onset muscle soreness. It's a good thing, I think. Um, do you think women should get their testosterone checked? For sure. in your Absolutely. Testosterone is really important for women. Ladies, test your
testosterone. I've been eating a starch-based diet for the last 10 years. my energy level is better. Do you include healthy starches in your diet? Yeah, for
DHEA. And so I'm just going to share this uh with you all. DHA. So this stuff is cheap, cheap, cheap, cheap, cheap, cheap. So I'm going
to drop this in the chat. This is micronized DHEA. The code is micronized DHEA. The code is podcast. So women post-menopausally, you podcast. So women post-menopausally, you need to take DHEA. Men need to take DHA.
need to take DHEA. Men need to take DHA. It's it's really important for everyone. suggestions to hear a ver is it varicose vein or veric ver v
v ver v ver viculo I don't know what that is to be honest I know you have some of his books at your house lol it's gym day why no muscle shirt yeah well I was filming earlier so I don't have a shirt like that uh good
question yeah you're welcome Nick you got right. How do I feel about infrared sauna for detox? I think it's good.
woodfired sauna stove is better, but infrared's cool. Okay. I lowered my LDL by taking 1.5 grams of trimethoglycine and a bunch of other supplements. Now that it's in check, should I stop my mega stack? I don't know what your mega
stack was. Sorry, homie. Tell me no. Tell me what it is. Latibus Rudi, fermented yogurt. What do you think about it? I think it's I think it's good. Terrence McKenna's book, Food of the Gods is excellent. Gut health.
Varicose veins and testicles. Oh, okay. Yeah. So, for varicose veins, um there's I would just have more citrus, lemon, and citrus. There's the
uh the pectin in there called diosmin and hisparadin can actually uh is good for varicose veins. Moringa packs are a huge nutritional punch. I had a friend who was a missionary to Africa blah blah
blah. Okay. What to choose between NAD NAC or Okay. What to choose between NAD NAC or NMN? NAC NMN and NAD. They're so expensive. So expensive. NAC is cheap, y'all. Cheap. And it's super effective
to drop this link in this is there was a question about what three supplements should people take. Okay. NAC glycine supreme 1,600 Take that every night. That's something that everyone should take. Creatine and
that around exercise. Like no questions about it. And I think vitamin D and vitamin K like hands down these are just things that everyone should be taking. those then that's covering a lot of the basics right there. You don't need much
you're you're good. NAC. I don't know. It's low dose. It's only 600 milligrams. This the NAC that I
just linked in the description. 1,600 milligrams of not only just NAC but also glycine. Those are the two essential amino acids to make the glutathione tripeptide. Okay. And acetilcysteine and glycine. That's what you
glycine. That's what you need. Why is NAC preferred over need. Why is NAC preferred over lcysteine? Um, it's just that's a great lcysteine? Um, it's just that's a great question. I don't know why. I don't know
delivering you cysteine. That's all it what it matters. But you want it with glycine, guys. That's the thing. I don't know about Inig. I know Integrative Therapeut therapeutics, ITI. They were a competitor of mine. I've been selling
supplements for 20 years. They were a competitor of mine for years. Um, they got sold to Nestle. So, not even ITI anymore. Uh, I mean, they are, but like, you know. So, um, what else we got? I
think Latabas Rudy is awesome. That's just one bacteria. You awesome. That's just one bacteria. You want a bunch, right? Do you know in which order we make glucose via gluconogenesis? Glycerol
backbones. Yes. It's starting with a glycerol to be glycerol. So,
um, what are the best food sources of glycine? Yeah, probably bone broth and glycine? Yeah, probably bone broth and collagen. Chicken skin. I've been taking Sammy for depression. I believe it raises glutathione as well.
Yeah, it participates in that enzyatic reaction as well. I've been peppers. Do you eat them? Peppers are a nogo homeboy. Uh peppers are really high in oxalates. I'm not a fan of peppers. I
mean, if they're in a fajita or whatever, fine. But no, I know one is a precursor to the training, Mediterranean nutrition, blah blah. Yes. What are your thoughts on 5HP
for sleep? It's okay. I think honestly Ashwagandha is better and Ashwagandha is better and athenian is Yeah, y'all. These are great questions. Great questions.
so I'm going to head out, y'all. Thank you for being here live. Appreciate your likes, your comments, your shares. We'll be back next week. I love going live with you all. Appreciate you being here, just being present. Your questions are
amazing. Um, if I missed a question, leave a comment in the video when I post this and I'll address this first first thing next week. Okay? Have an awesome day, awesome night. Catch you all soon. Bye.