How To STAY YOUNG Forever: Top Habits To LIVE LONGER & Prevent Disease | Mark Hyman & Jay Shetty

Last updated: May 31, 2023

The video is about how to stay young forever by adopting healthy habits and preventing diseases, as discussed by Dr. Mark Hyman and Jay Shetty on the On Purpose podcast.

The video is a conversation between Jay Shetty and Dr. Mark Hyman about how to stay young and prevent disease. They discuss how our society's processed diet, lack of sleep, and exposure to unnatural light are contributing to a disease-producing culture. Dr. Hyman explains that for every 10% of our diet that is ultra-processed food, our risk of dying goes up by 14%. They also discuss how food is medicine and can either activate longevity and healing or cause disease, and how our gut health is linked to longevity and aging. They emphasize the importance of eating whole, unprocessed foods and taking care of our bodies to prevent disease and live a long, healthy life.

  • Processed foods, lack of sleep, and exposure to unnatural light contribute to a disease-producing culture.
  • Dr. Mark Hyman is a best-selling author and leader in functional medicine.
  • Ultra processed foods increase the risk of dying and trigger ancient pathways that cause disease.
  • Food is medicine and can reverse disease, ease pain, and renew energy.
  • Living an optimal life means being present in relationships and engaging in meaningful activities.
  • Chronic stress disrupts our ability to age well and prioritize community and relationships.
  • Self-care basics include ideal body weight, exercise, and not smoking.
  • Optimizing sleep and trying emerging longevity therapies can also contribute to longevity.
  • Creating balance in life is crucial for overall well-being.

How To STAY YOUNG Forever: Top Habits To LIVE LONGER & Prevent Disease | Mark Hyman & Jay Shetty - YouTube

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The Disease-Producing Culture

  • Our society automatically creates disease through our processed diet, lack of sleep, and exposure to unnatural light.
  • Processed foods are damaging our guts and contributing to a disease-producing culture.
  • Dr. Mark Hyman is a best-selling author and host of the number one Health and Wellness podcast, On Purpose with Jay Shetty.
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Introduction to Dr. Mark Hyman

  • Dr. Mark Hyman is a practicing family physician and internationally recognized leader in the field of functional medicine.
  • He is the founder and director of the Ultra Wellness Center and a senior advisor for the Cleveland Clinic Center for Functional Medicine.
  • Dr. Hyman is a 14-time New York Times best-selling author and board president for clinical affairs for the Institute for Functional Medicine.
  • He is the host of one of the leading health podcasts, The Doctor's Pharmacy, and a regular medical contributor to several television shows and networks.
  • Dr. Hyman is an advisor and co-host on many shows and is discussing his new book, Young Forever: The Secrets to Living Your Longest, Healthiest Life.
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The Dangers of Ultra Processed Foods

  • For every 10% of your diet that is ultra processed food, your risk of dying goes up 14%.
  • Ultra processed foods are food-like substances that are chemically extruded and have no resemblance to anything we've ever eaten.
  • These foods trigger ancient pathways that cause disease and accelerate every age-related disease.
  • Food is medicine and can also be poison, and ultra processed food is literally poison.
  • Processed foods are addictive and drive inflammation.
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How To STAY YOUNG Forever: Top Habits To LIVE LONGER & Prevent Disease | Mark Hyman & Jay Shetty - YouTube

The Link Between Diet and Longevity

  • Food has a significant impact on how we feel and is the single biggest thing we do every day that interacts with foreign material.
  • Food is not just calories, it's information that regulates every aspect of our biology for good or bad.
  • Ancient systems in our body that can activate longevity and healing or cause disease are influenced by the information in food.
  • Food can reverse disease, ease pain, and renew energy.
  • Our gut health is linked to longevity and aging.
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The Importance of Food for Health

  • Diseases such as cancer, heart disease, diabetes, dementia, depression, violence, and divisiveness are driven by food.
  • Prisons and juvenile detention centers that provide healthy food see a decrease in violent crime and suicide rates.
  • Understanding how our bodies interact with food and how to activate ancient longevity switches is important for physical and mental health.
  • Dr. Hyman's book, "Younger," focuses on activating ancient healing systems through food.
  • The Ayurvedic belief that "when diet is wrong, medicine is of no use" is still relevant today.
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Living an Optimal Life

  • Living an optimal life means being able to show up fully, love and serve, engage in meaningful and purposeful activities, and be present in relationships.
  • Unconscious habits can disrupt our ability to age well and feel good.
  • Cultures such as the Blue Zones have automatic defaults that create health, such as eating whole, unprocessed foods and engaging in physical activity through daily tasks.
  • Our society's processed diet, sedentary lifestyles, chronic stress, and exposure to environmental toxins automatically create disease.
  • Living in the moment and enjoying life's simple pleasures is important for overall well-being.
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The Effects of Chronic Stress

  • Chronic stress is a major contributor to disease and disrupts our ability to age well.
  • Many people in our society live in a chronically stressed state due to sleep deprivation, exposure to unnatural light, and an overload of environmental toxins.
  • Antibiotics and other drugs are also damaging our microbiome and gut health.
  • Individualism, success, and achievement are emphasized in our society, leading to a focus on goals rather than enjoying life's simple pleasures.
  • Cultures such as those in Sardinia prioritize community, relationships, and savoring the sweet things in life.
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The Importance of Purpose and Service

  • Living a life of purpose and service is important for overall well-being.
  • Being able to love, serve, and engage in meaningful activities is key to living an optimal life.
  • Neem Karoli Baba's quote, "Love everybody, serve everybody, feed everybody," sums up the importance of service.
  • Cultures such as those in the Blue Zones prioritize community and relationships, which contribute to overall well-being.
  • Living in the moment and enjoying life's simple pleasures is important for overall well-being.
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Foundational Basics of Self-Care

  • The fundamental things that keep us healthy and living long are simple: ideal body weight, exercise, and not smoking.
  • Keeping these habits will lead to a long, healthy life and a quick, painless, and cheap death.
  • Start with the basics of self-care: food, exercise, and stress reduction tools.
  • Food is straightforward: eat real food that is grown in a plant and stay away from processed foods.
  • Exercise is important for building muscle, which is the currency of aging.
  • Learn simple practices of exercise that work for you, such as taking a walk or resistance training.
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Optimizing Sleep and Other Habits

  • Optimizing sleep is crucial for longevity.
  • Other habits to optimize include taking the right supplements and trying emerging longevity therapies called hormesis.
  • Hormesis includes plant compounds that activate healing responses in the body, such as colorful vegetables and green tea.
  • Simple ways to optimize timing of eating include periods of fasting, which activate ancient longevity switches that shut off inflammation and boost stem cells.
  • Periods of fasting can be as simple as an overnight fast for 12-16 hours.
  • Activating repair systems in the body is crucial for longevity and can only be done when not eating for a period of time.
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Identifying Root Causes of Challenges

  • Identifying the root causes of challenges is different for everyone.
  • Start by looking at the foundational basics of self-care and identifying where you need improvement.
  • Food, exercise, and stress reduction tools are the starting points for creating longevity in life.
  • Learn how to eat real food and stay away from processed foods.
  • Exercise is important for building muscle, which is the currency of aging.
  • Learn simple practices of exercise that work for you, such as taking a walk or resistance training.
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Creating Balance in Life

  • Creating balance in life is crucial for longevity.
  • Doing, making, and creating is not bad, but it can come at a cost if we are unbalanced in how we do it.
  • Start by identifying where you need improvement in the foundational basics of self-care: food, exercise, and stress reduction tools.
  • Learn how to eat real food and stay away from processed foods.
  • Exercise is important for building muscle, which is the currency of aging.
  • Learn simple practices of exercise that work for you, such as taking a walk or resistance training.
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Cellular Cleanup and Longevity Pathways

  • Autophagy is the cellular cleanup process that removes damaged cells, tissues, and proteins.
  • Autophagy improves overall quality of life, health, and metabolism.
  • Food hacks can improve autophagy, but hot and cold therapies like saunas and cold plunges are also effective.
  • Regular sauna use in Finland reduces the risk of death by 24% and up to 40% with more frequent use.
  • Cold plunges activate mitochondria and brown fat, stimulate longevity pathways, and improve the immune system.
  • Other therapies like hypoxia, hyperbaric oxygen, and ozone are also being used for longevity.
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Foundational Habits for Longevity

  • Blue zones, where people live the longest, have foundational habits like eating a plant-based diet, staying physically active, and having a sense of purpose.
  • Basic habits like eating whole foods, getting enough sleep, and managing stress are crucial for longevity.
  • Supplements and other therapies are not necessary if foundational habits are in place.
  • When people from blue zones move to the West, their lifespan decreases to the same rate as everyone else.
  • Even with basic habits, people can easily live to 100 and beyond.
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Physical Activity and Aging

  • Strength and resilience-based training can be started at any age and can improve physical function and longevity.
  • Resistance training can improve muscle mass, bone density, and overall physical function.
  • It's never too late to start physical activity, and even elderly people can benefit from a trainer and resistance training.
  • The biggest challenge in adopting healthy habits is not desire but habits.
  • People need to learn how to move away from unhealthy habits and adopt healthy ones.
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Personal Experience and Longevity

  • Dr. Mark Hyman was a yoga teacher before becoming a doctor and has always been focused on health and well-being.
  • He didn't start resistance training until he was 60 but has seen significant improvements in physical function and strength.
  • At 63, he is still physically active and doing activities like heli-skiing and surfing.
  • Longevity is not just about physical health but also about finding balance, happiness, and good relationships.
  • It's never too late to start adopting healthy habits and improving longevity.
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The Power of Community

  • Our social network in person drives so much of our behavior.
  • Chronic illnesses of aging are contagious and our social fabric determines our behavior.
  • The power of community is important in changing behavior.
  • Small groups can help each other get healthier, lift each other up, inspire each other, and hold each other accountable.
  • The power of community is underestimated and finding a buddy or group is important.
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The Importance of Habits

  • We are in a habits crisis right now.
  • Changing habits is difficult because we tend to choose what feels good in the moment.
  • Community can help change habits.
  • It's important to let go of old habits linked to a group of people when adopting new habits.
  • Self-discipline is important, but community is more important in changing behavior.
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The Role of Functional Medicine

  • Functional medicine is understanding the natural laws of biology.
  • Functional medicine can reverse chronic illnesses of aging.
  • Functional medicine can change biology, but it's important to understand how to change behavior.
  • Community is important in functional medicine.
  • Functional medicine can take someone with diabetes and heart failure and reverse it.
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The Blue Zones

  • The blue zones are little nursing homes where society is built around relationships, community, connection, and celebration together.
  • People in the blue zones are deeply connected and not isolated and lonely.
  • The Sangha is one of the three pillars of enlightenment, which is community that helps you build and work towards the right action and the right life.
  • The power of community is important in the blue zones.
  • Community can help people live longer and prevent disease.
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Building New Habits and Communities

  • When trying to adopt new healthy habits, it's important to find a new community first.
  • Don't try to break relationships with old friends, but instead focus on building new ones.
  • The people who want to be in your life will continue to be in your life and may even be inspired by your healthy habits.
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The 10 Hallmarks of Aging

  • Scientists are now understanding the fundamental laws of biology that describe all disease phenomena.
  • The Hallmarks of Aging are things that go wrong as we get older and cause diseases such as heart disease, cancer, diabetes, and dementia.
  • If we cured heart disease and cancer, we could potentially live another 30-40 years.
  • The cause of the Hallmarks is either too much of something our body doesn't like or not enough of something our body needs to thrive.
  • Impediments to health include bad food, too much stress, environmental toxins, and allergens.
  • Ingredients for health include the right food, nutrients, balance of hormones, light, air, water, connection, meaning, purpose, rest, restoration, sleep, exercise, and movement.
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The Link Between Inflammation and Aging

  • Many diseases of aging are inflammation diseases.
  • Scientists are looking at how to treat the Hallmarks of Aging, but it's important to understand the cause of the Hallmarks.
  • The cause of the Hallmarks is either too much of something our body doesn't like or not enough of something our body needs to thrive.
  • Impediments to health include bad food, too much stress, environmental toxins, and allergens.
  • Ingredients for health include the right food, nutrients, balance of hormones, light, air, water, connection, meaning, purpose, rest, restoration, sleep, exercise, and movement.
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The Framework of Functional Medicine

  • The framework of functional medicine is that you're either dying of too much or dying of too little.
  • Understand the information coming in from food and what to do with it.
  • Our bodies know how to handle protein, sugar, and fat, but we need to make sure we're getting the right balance.
  • Functional medicine focuses on finding the root cause of disease and treating it, rather than just treating symptoms.
  • Functional medicine also emphasizes the importance of lifestyle factors in preventing and treating disease.
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The Importance of Nutrient Sensing

  • Our bodies have nutrient sensing pathways that digest and metabolize food.
  • Overloading these pathways with too much sugar and flour can cause a cascade of downstream effects, including inflammation, increasing belly fat, oxidative stress, and mitochondrial injury.
  • Cutting down on sugar and starch and increasing intake of good quality proteins and vegetables can help extend life.
  • Other pathways, such as mTOR, are important in activating the cellular cleanup mechanism called autophagy.
  • Inhibiting mTOR through intermittent fasting or time-restricted eating can activate autophagy and promote longevity.
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The Role of Rapamycin in Longevity

  • Rapamycin is a compound discovered in Rapa Nui (Easter Island) that inhibits mTOR.
  • Inhibiting mTOR is being studied for its potential in promoting longevity.
  • Intermittent fasting and not eating anything can help inhibit mTOR, while building muscle can stimulate it.
  • Plant foods rich in phytochemicals, such as green tea, pomegranate, and red grapes, can activate ancient longevity pathways.
  • The book is about how to turn on longevity switches and activate them in the right way through diet and lifestyle.
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