The No. 1 Hormone that can make you Younger.... and it's FREE!

so suppose i could tell you there is really just one thing that you need to have in your life health's life that is far and away better than anything else you could do or i should take and it's free but it takes a little effort there's just one thing absolutely some people actually do take this thing they pay for somebody to give it to them and this thing is called growth hormone specifically human growth hormone hgh you don't have to pay for it you don't have to pay for anybody to do it or give it to you at any special dose but it's extremely important and i would say by not doing this thing we're going to talk about today you actually accelerate your aging you're older than you have to be and by doing this thing to give you free growth hormone on a regular basis you actually become younger we'll talk about that as well this has a lot to do with what they call the methylation clock has a lot to do with reversing a number of conditions so let's get to it what if i told you i could make you younger what if i told you i'm making myself younger what if i told you if you did this one thing there's nothing you have to take if you did this one thing a few times a week over a period of years you will age out of your particular age group and be younger they will get older and actually it's something that you should be doing anyway but if you do it correctly you'll really get some exquisite results and so what is that exactly we're talking about human growth hormone human growth hormone not something you take it's not a special supplement it's basically stressing yourself over a particular short period of time a few times a week that your body will then have to respond and then it recuperates and then it responds and then it recuperates and it sounds simple enough that's in essence the whole recipe we'll get into some details of course and you'll see some examples of it but that's the gist of it that absolutely is the gist of it it's simplicity personified but it also is very effective it's what i do it's what my wife judy does and a number of other people let's get to it so what we're talking about is exercise pretty straightforward but it's not all exercise if you're a person that hasn't doesn't do any exercise hasn't done any exercise then something is better than nothing and you will get this particular benefit that i'm after but it really comes down to something much more focused and i hate to sort of say disciplined it's something you're going to have to do for yourself and it is so powerful over time i've seen the transformation in others i've certainly seen it in myself and now it's time to implement it but what i want to talk about is the effect of growth hormone so human growth hormone which you can generate yourself and there's two ways that you can generate it one is by stressing yourself that is and i'm going to show you how to do this stressing yourself to the point for very short periods of time that you actually connect with your adrenal glands adrenal glands and you force yourself to metabolically feel like that bear is chasing you through the woods it's extreme and you can do it it's been done again and again and again it's actually called slow high intensity exercise or training slow hit we spell it we don't say it and this is something that's incredibly powerful so that's one way and we're going to go into some details there the other way is if you fast you know when you fast for a period of days if you fast for too long it becomes starving and if you starve for too long eventually die we're talking about a very short period of not eating food and so you could say intermittent fasting which is not eating all the time really helps to drive up and create hormone a human growth hormone for yourself so that's the second way the third way i have to show you on some labs which is not particularly a good way for that to happen i'll leave that as a secret but you'll be fully explained by the end and understand what that is so two ways one is by fasting and the other is by slow high intensity exercise pretty incredible so we're going to talk about the number one hormone that can make people younger make you younger if you care to be younger if you care to be as younger young as you possibly can it's free and i'm going to show you what you need to do to get that to happen it's important and it's a big deal okay most people think the trouble with getting older is you lose your muscle mass sarcopenia and you lose your mind dementia alzheimer's als name your favorite neurological disease that that's the automatic way it's going to be as you get older at some point you're going to have a decade or two or three of being very compromised neurologically and physically and guess what that's not true but i'm going to show you a factor that i believe is really the top top top of the list of things that you can do for yourself i know it's nutrition and so on so forth but it's not in this case it's not okay so pretty straightforward as you get older you lose muscle mass but it doesn't have to be that way when you get to this era area a zone whereas a high risk of death is associated with muscle loss so sarcopenia is the number one all-cause mortality over the age of 60. therefore you would think that it would behoove you to keep your muscle mass right either you're going to think about what to take or what to do or basically just understand the process and you can not be part of this curve you'll have to do some work so you can avoid this but it is necessary for many people to live in a nursing home not saying they're bad i'm saying that you can take it upon yourself for the most part in terms of what your choices are that you can be a stronger healthier older adult and what i'm talking about older adult i'm talking about older over 40 at this point so it all comes down to one thing growth hormone the lab results do not lie so let's take a look let's talk about human growth hormone and igf insulin-like growth factor insulin-like growth factor is the proxy the vector for growth hormone as you know i like to look at labs because that's my context that's where it's a little more truthful than just getting stories you go why why isn't research good researcher really comes down to opinion papers you have to look how they're done are structured correctly and there's a lot of propaganda in studies i don't dismiss i read a lot of studies and you can tell if they're structured well if it's really dependable information dependable data you're looking at but it has to correlate with some part of your life and so for me in this case it has to correlate with labs of the people that i've seen is there a reasonable representation of all these studies about whatever it is i'm looking into with the data that i see so this is what we're looking at now we hear a lot about human growth hormone gosh you know too much of it is dangerous not enough it is everybody's problem but that's not really the topic at hand because you can't measure hgh you can't measure human growth hormone it's way too expensive i mean there is a test but it's not anything your doctor is going to have and it's certainly nothing that i test it's extremely expensive and very esoteric and there's not a lot of studies on it so what we study instead is igf insulin-like growth factor one and we have that as a correlation it's a proxy it's a vector however we want to look at it but i want to show you in a larger context how interesting it actually is and how it is very important and it's very useful and there's something that you can do about this okay so here's my spreadsheet of about 19 people and what i did here so now you know i'm going to spin this in front of you there's a lot of labs that i take and you know you go through a lot of these and anybody who's worked with me knows these but what i did is i took the one section of igf right and so like growth factor and i ranged it from high to low these are just 19 people randomly taken pretty much the last 19 people that i've seen that i've worked with and so what we have is a high of 244 and a low of 54. it's quite a span also in terms of ages we have a low as in the youngest a 16 year old male and the oldest is a 77 year old female we have quite a span of men and women that we're going to look at to say you know there is something here that is real information and it's not just like oh my gosh you have a bad number or you have a good number this is a number that you can do something about and this absolutely will change your life absolutely will change your life but it's going to take some effort and it's free what a deal a little effort for something that's free that is going to change your life did you hear that correctly you heard that correctly so here we have this but here's the problem um in when we look at all of these things we're looking at kind of a degree of help and so this first person here is the young man of 16 and you would expect anybody in puberty or early adolescence is going to be that's the peak of one's growth hormone i'll show you grow so i'm going to use growth hormone igf interchangeably so um we're going to see on a scale of what the numbers really should be but this is this is reality right these are what real people get in their labs and so the second person though is a 40 year old male 80 pounds overweight and you go huh that's interesting the problem is as you get into diabetes and obesity is that certainly has a lot to do with the food they're eating is that they can have an elevated level of obviously they have elevated levels of insulin right if they're diabetic well elevated levels of glucose and more than likely insulin so this is the second row right here that's all the insulin levels but this is the one we're ranking by this is the one we're sorting by us down here is igf but i want you to see here we have 40 year old male his insulin is 24 what is normal two two three under five is really the maximum that i look at even the even though the range goes up to um 19 that's baloney anything above five is problematic so there's 24.

clearly there's a problem so insulin is in itself is a growth hormone and i'm using the word loosely now and it's so much so that i'll show you later the bodybuilders inject themselves with insulin because they want their muscles to grow to hypertrophy so what we're seeing is self-induced if you will obesity or diabetes growth hormone secondarily i'm about to say caused by insulin being high so here you go high but the the third level here we'll get to this person later they're pretty normal healthy person and the other thing i want to point out this bottom row down here are ways in which we look at insulin resistance and there's three different ways to look at it we're just going to look at this one row right here and saying you know are they insulin resistant or not it's sort of pretty obvious if they have a high insulin number so as we go down i'm going to have to sort out all those that are really diabetic and obese because they are making a lot of insulin and that makes their igf be artificially high in my view okay it's not a healthy thing for theirs they're probably drinking a lot of dairy which has a lot of igf from the secondarily from uh the cows and from the drugs that they've been given so that's the first thing i want you to know from high to low and the lowest it's way over here a woman of 54 i mean a woman of 77 who is 54. and so as we go down and we see these red lines all these red numbers are high insulin look at that 52 for insulin what was their glucose let's screw it scoot up to their glucose number was if you looked at only their glucose you go well that's pretty normal look at their insulin it's sort of a pretty high glucose so you can have extraordinarily high insulin but normal normal within range sorta glucose and that's a problem because the biggest problem is the insulin now i'm going to show you the same thing and i'm going to categorize it a little bit differently i'm going to sort out those that are obese and diabetic and extremely overweight so what i did is the same set of data same 19 people now here's what you just saw before you had the igf-1 and the insulin so i put them on top of each other the nice thing about having a spreadsheet is that you get to look for correlations and associations and relationships and you get to rearrange the data it's just beautiful it's just amazing any doctor who doesn't do this is are they even practicing medicine i i just it just totally blows my mind you can't have a reasonable conversation like oh there was a study what's your experience i don't have any experience and we're not allowed to write whether they're not allowed to write things down we know it's highly technical and they have it right there on their notepad and so on you know electronically but they don't have a spreadsheet so with all the ease of technology they don't put it together in a spreadsheet that's the end of my rant but here we go igf insulin homa hr as the insulin resistance number anything over 1. 4 is insulin resistance hemoglobin 1ac of course that's important for the diabetes pre-diabetes anything over 5.

7 and greater inflammatory marker um hscrp which is high sensitive crp see reactor protein homocysteine and vitamin d i can go on more and more i can you know blind you and spin it all up this way to show but i tried to cull out things that were reasonable i pulled in cholesterol because everybody wants to know about cholesterol so compared to that but here we go now so what did i do i put that long list that you saw i put all of those who were di insulin resistance all of those who are insulin resistance to the right see all of these here are to the right so i took igf and i said all right all of those who are insulin resistance are going to go to one side these are the non-insulin resistant people these are the healthy people right and let's see their numbers of igf so when you look at igf who is the highest igf of all these people who are the lowest igf okay the highest are it's a woman 66 year old woman who works out three times a week doing high intensity training and you'll find out about that in a second but then it goes down from there a 66 year old i'll tell you where the range is later female 55 58 male 58 and it goes all the way down to here's a woman 50 77 54 sounds pretty low doesn't it so what are all these numbers and who's in range and what what can they do about it it's a big deal this is extremely healthy it's not out of range look at the range is huge so when you look at that this person is maybe what halfway in the range and yes it gets more for less for as you get older and more that you're younger but it's a comfortable range there let's look at homocysteine which has nothing to do with growth hormone or igf but it's an independent factor for inflammatory issue so this person who did so well with their igf had 6. 3 for inflammation you should have one or less is ideally zero why was that so you look up all these are the labs you go homocysteine that's certainly addressable easily addressable very low vitamin d easily addressable cholesterol is not high in my perspective there's plenty of papers look into it we've talked about this before that's fine look into her where's her ldl do i have that it's i try to call it out there's your total insulin but she has great hdl and she has great triglycerides and so the ratio of triglycerides to hcl is perfect it's incredibly good and that is you want that ratio to be under 1. 5 and of course she is not insulin resistance so the only thing she has to worry about is well where is this inflammation coming homocysteine i know about her mutations she just needs to take some b12 and folic acid b2 and b6 ideally at the same time she's not a supplement taker so it's a little bit difficult and vitamin d that's easy to address cinder outside get some sun take vitamin d to keep it simple i'm not going down that rabbit hole right now but if you look across you know who is healthy has a decent number but does or does not it's such a major component towards health here's another person doing great they're homocysteine is moderate and we can even go up to what were the omega-6 three ratios right mega six threes have a lot to do so the omega-6 this person who we just talked about had a pretty high omega-3 had a pretty good ratio as far as an american goes it's not one-to-one like the good old days but it's not twenty to one like most americans have so when you look at this ratio on top of it it's something we can address very straightforward you either eat fatty fish or you take a supplement right so now you're just knocking these things off is tremendous but the igf the human growth hormone takes some work that represents effort over a period of time to make a change but now when you look at all these numbers the people who are insulin resistance and you'll see they're almost and then you add in things like homocysteine and cholesterol uh what else do we have we have the omega here's the ratios of omega-3 to six you can bet these are terrible they're already insulin resistance because i told you that look at these two men or women the ratio is pretty typical american about 18.

their inflammation is is moderate three to around three to four and their glucose is to 200 in the neighborhood of and assumingly high insulin so looking at these factors they can be addressed but in igf human growth hormone is something you need to make for yourself it will change that if i just worked on that with these people their numbers would change pretty interesting comparison though when you look into the context now we're going to get into the academic of igf so what is growth hormone igf do and why should we care about it growth hormone directly increases igf i've sort of said that so we use it as a proxy it's really the only thing we can measure by the way as i've just said it increases fibrobla fibroblastic growth factor what the heck is that that has anything to do with your bones your joints your ligaments and your tendons so it's a big deal as you as we get older uh it's a big deal for athletes as well epithelial growth factor spelled incorrectly what is that that's basically all your blood vessels creates new blood vessels tissue remodeling improves joint pain it's the ultimate joint healer why is high hga human growth hormone important it's really igf we're talking about because that's what we measure it strengthens bone builds muscle burns fat helps blood sugar control stimulates immune function supports thyroid vitality sleep cognition it repairs and grows muscles tendons ligaments bones collagen cartilage and discs that's pretty important so for this one thing that's free i'm going to tell you encourage you hope that you take it upon yourself as a personal sense of responsibility to make yourself younger and healthier so here's what i was saying before this is basically the range of serum igf so if you had it just exactly what you saw in the labs so this is that range and now we're sort of lining it up by we saw that 16 year old he was 100 he was 220 so he's right here he's actually low for his age we saw that woman 67 she was too nearly 200 180 we'll see her in a second and we saw the woman with many people saw the woman who was 50. now she is actually low for her age so these at least you can get up to the average is what i'm saying get up to the average and you can go higher you're still comfortably within range and it is such a resource for your own metabolism immune bone mental physical okay so here's the woman 67 year old female expected her expected number was and i'm measuring from right here was 100 but she had in fact twice that do you think it's going to benefit her do you think she's going to start growing some muscle mass or acquiring it this is a person who had a history of a family history of family history not a personal history of diabetes and obesity by a lot times a number of generations she's not diabetic nor has been diabetic but has always had an issue with being able to lose weight it has transformed her life you know insulin is so important as a growth hormone that bodybuilders are actually injecting themselves with it the reason they do it is because it can't be detected even though it's illegal in terms of bodybuilding competition it can't be found but they can measure for elevated insulin and so on and so forth and then suspect but it's not for sure clearly this is i'm saying that this is popular enough among those who are so driven to be chiseled and have hypertrophy and good definition this is what they do okay so how to increase how to increase it sleep exercise which we're going to get into protein intake most people don't eat enough protein you know that's my perspective we have a whole program on protein sparing modified fast and and tell people how much protein they should eat and then divide it up over a day and fasting or intermittent fasting however long you want to make it as an interval enter high intensity training otherwise known as hit also some people refer to as slow high intensity resistance training or slow hit here's the concept of that and it's very important and i'll show you the how and the why when you're pushing a weight exertion has to go to a point that it is so stressful that you actually feel you get the same response as if you're running for your life that a bear or a tiger or whatever you're running away from something to save your life it is that unequivocal clear message that happens what does that mean you are so sure of it it goes right to your adrenal glands your adrenal glands release cortisol and what does that do that hits your liver and so on and so forth and that is threshold that is threshold right there so working hard is not the same as threshold let me show you but once you get to threshold once you get to the top of the mountain in this particular clever diagram you have the next two days of growth hormone that works for your tendons your muscles your ligaments and your muscles two days worth it only takes you maybe 15 minutes if that total so threshold where metabolic changes occur that's why for this is from dr ben kikio dr vincent benkikyo all right your muscles do not adapt to failure and that's that's the concept here you need to bring it to failure you can't go any more it goes to failure animates and you need to get to failure between 30 and 60 seconds so failure is always uncomfortable and your muscles never adapt to it oh we're going to failure today that's right it's monday morning no they don't have a memory they go this is very uncomfortable what are we doing this for so you never get used to it what you have is if you're working with a muscle locally pick your muscle legs arms chest whatever you get a local response but it also drives an entirely global body-wide systemic response response hormonally vascular metabolically and skeletal as they say in catalyst skeletal so the mitochondria you demand you need more energy right so the bear is chasing you in the woods you're at failure and you're pushing it you are demanding more energy so how does that happen how does that happen that's where the adrenal glands come in and they make sure you get more energy and that is a glucose event by the way how do you get more energy remember this is it and this is an emergency this is not a drill that is failure this is an emergency aruga aruga this is not a drill okay so in a nutshell this is how you do it it's whole body six to ten exercises not much we'll show you some large to small muscles so you do legs right they're your large muscles and then you get to arms and maybe calves and so on we'll show you slow and steady very slow one set of each exercise one set of edac each exercise to failure muscles can't count so the idea of going to a specific number is kind of irrelevant you've got to get to failure so it's all about getting to failure within 30 to 90 seconds between 30 and 90 seconds you don't just have a good workout you get to failure that you actually can't make it so roughly around a minute you should not be able to go further and then two days of not doing that and let yourself recover that's really important this isn't an everyday thing twice three times a week here's another way of looking at it and this comes from mcmaster's university and dr uh stu phillips stuart phillips and this is you who has just worked out right here now this is that two day increase of muscle protein synthesis which is another way of referring to igf increasing hormone growth hormone increasing and driving mps muscle protein synthesis so that's increasing regardless of what you do because you already did the exercise and these little dots are the idea of in the course of a day that you eat four to five times a day of the amount of protein see my protein sparing modified fast uh playlist for calculating what you need to do but you're eating not continuously but you're eating intermittent fasting these numbers of times ideally four times a day for the average person five if you're really on the edge athlete to maximize muscle protein synthesis but that's it five times there five times there most eat four and so on so forth this is what exercise induce muscle remodeling exercise induce muscle protein synthesis it's amazing so what's the difference here's a master athlete we're now looking as a cross-section let's say down their leg master athlete with the shows and these are definitions over here we have more mitochondria that's this little icon here we have more myofibulary proteins that's the whole thing here we have more capillaries so it's richer healthier muscle from working out we'll say and here's another thing as we get older it's harder for us to create muscle mass so we have a thing called anabolic resistance anabolic is to build catabolic has to break down we're not we don't want to build we just no no don't make me build is what your muscles are saying it takes that effort remember it takes two failure it takes the lion being after you for you to run with your life for your life this isn't this is an emergency this is not a drill all those things have to be present for a short period of time that drives it for two days that's amazing so we're talking about under 130 seconds of focused exertion is going to benefit you for the next 48 hours mind blowing all right so you have an increased muscle protein synthesis here is basically where it would be without the exercise this dotted graph right here and here's the increase that you do get with working out okay here's another way of looking at it for everybody you eat you get some muscle protein synthesis just by eating protein but your intervals as you get older breaks down is worse so you're getting some increase but more decrease so this is how you lose your muscle mass over time some increase when you eat you're not eating enough protein and it breaks down so you get weaker and weaker and weaker this is muscle protein synthesis and this is muscle protein breakdown but if you add in more protein eating times so he said here's four you can make five as i told you but just based on the protein and you doing that hit you now have look at the change you've clearly increased the synthesis muscle protein synthesis building muscle mass helping your tendons your your cartilage increasing all that that's a tremendous difference you will transform somebody's life by doing this just by doing this and that's what that icon means is exercise so that's the difference okay here's another cross-sectional view of actual situation 40-year athlete a 70-year-old athlete do you see any difference in fact it's better in the 70 year old athlete here's 74 sedentary the difference is effort the difference is what you can do age-related decline in muscle mass and the protective effects of lifelong exercise it's all possible and let me show you how this is what it looks like in reality so this is me this is me it's a bit dated about a year ago and frankly i'm doing it too fast i'm doing it too fast we've changed and now we actually do a count of we do a count of 10 out and 10 back here's doing biceps that's too fast but it goes to as long as it goes to muscle failure within a minute and a half within 90 seconds a minute and a half you're good so however fast you want to do it i won't say you can do it fast it's meant to be slow very slow and deliberate if you want to count to 10 if you want to count to 15 going up that's fine but slow deliberate intensity here's another one it's a leg press that's about 500 pounds and that should be even slower but you can see the point here going to stress and it should be stressed and you go slower first you learn form then you learn the effort and here's that 67 year old woman this judy my wife she has changed dramatically of what she's been able to do and this is a year ago now she's she's now seeing for herself that she's building muscle she didn't think it was possible again she's doing it appropriately nice and slow nice and slow great good job judy so you know you can do the same example of your home so here's a picture of me doing a slow push-up on the living room floor with the cats around so to show it can happen anywhere you don't need to go to a gym to make this happen that's just an excuse not to do this one two three four five six seven eight nine ten two three four five six seven eight nine ten two three four five six seven eight nine ten two three four five 6 7 8 9 10.