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I kept learning about this pattern.
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And until I really healed that, I wasn t able to just be ready for love.
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Wow.
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So you kind of have to not find the right person, you have to be the right person.
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Welcome to the School of Greatness.
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My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur.
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And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness.
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Thanks for spending some time with me today.
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Now let the class begin.
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Welcome to today s special episode.
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Over the last 1300 plus episodes, there ve been so many impactful interviews that I ve been lucky enough to have.
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And I always like to reflect on some of the most powerful.
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And this episode was one that resonated with most of you guys in the past.
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And I m excited for the value it s going to bring you today as well.
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So I hope you enjoy today s episode.
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You know, relationships then sound like a massive part of longevity.
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And the person you choose to be with, intimately, sounds like it could play a big part in you living longer, or also dying quickly if that person s not there, if you don t have the tools to recalibrate once that person is gone, or if something happens to them, right?
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Yeah, but what happens is we re also part of a society where
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when your nuclear family, meaning your primary partner goes, you re not embedded in a network of people, right?
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So in Sardinia, in Korea, yes, people died and spouses died, so Carmen s wife died, but he was living with his family and his kids and his brother, and he had a whole ecosystem, a community, a tribe where it s like, okay, one person s gone and it s really sad and you re grieving, but you ve got grandkids, you ve got kids, you ve got parents, you ve got uncles and aunts.
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Involving you in the community still, right?
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Creating a process of integration in life, meaning, purpose, community.
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So in the Americas, what I m hearing you say is we isolate ourselves more.
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Totally.
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Right?
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It s like, find your house in the suburbs and your parents go here and your kids go away.
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They ve been living with their neighbors, you know, they lived with somebody for 20 years, they don t even know who they are.
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Sure.
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What do you think we could do differently?
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And is it, do you think American society will ever change with this, you know, parents leaving?
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And, cause I hear about some of the, I think it s a, in India, it s like they fight over who s going to have their parents sometimes is what I hear.
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It s like, which siblings are going to get to have the parents.
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Yeah.
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Yeah.
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It s like this argued debate is the same thing.
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Really?
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Yeah.
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Yeah.
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I mean, it,
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It s a hard society we live in, and it s such an individualistic society.
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It s not a communal society, and I think it s cost us a lot, and I feel like there are little pockets of people who are building community, whether it s online communities, whether it s in-person communities, whether it s communities that are in cities.
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So there is a sense of people trying to build community, and I m involved in a lot of these, and I m starting to see it pop around, but I think it s definitely not mainstream yet.
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I talked to one doctor on here,
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And he said he got sick two different times in his life.
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He s an older guy in his 70s and 80s.
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And then he recovered from it.
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I said, what happened?
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How did you recover?
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He said, I found love.
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He s like, I found love.
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And it gave me that sense of meaning, that belonging, that purpose again.
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It got me back in shape.
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It got me making better decisions.
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It got me living life to the fullest.
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Why is love such a strong healer?
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Love is medicine.
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I mean, I think, you know, it s the same reason that community is, the same reason that belonging is.
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It s because, you know, when we have a deep connection relation with someone, it literally changes our gene expression.
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So if you re in a loving connection with someone.
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Really?
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Yes.
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It s this whole scientific field of sociogenomics.
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Right?
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How our social relationships affect our genes.
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And we know if you re in a conflictual relationship, you will turn on genes of inflammation which cause disease and aging.
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If you are in a loving, connected, heart-centered relationship, you are activating all the repair genes.
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You literally, through cuddling, can change your epigenome.
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Right.
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It s amazing.
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So stay in bed for an extra five minutes and cuddle.
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I love cuddling.
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I got home I got home last night and I just like laid there with Martha just like hugging her for like 30 minutes It s like I just want to relax and it feels healing because your body relaxes.
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Yeah, it feels like whatever s going on You can calm it down and just be peaceful.
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Totally.
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It s a beautiful thing.
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So you ve been you ve been married a few times, right?
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Married and divorced a few times.
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Yeah, I m an expert in relationships.
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Expert in relationships.
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Married and divorced three times.
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What would you say is the biggest lessons from marriage and divorce that have taught you about health and longevity?
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That s a great question.
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I think everybody s different.
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And for me, the key to really finding happiness and the key to finding love that is a really good, healthy, solid love, which I have now,
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was really dealing with my original traumas and wounds.
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And I think you wrote a book about toxic masculinity, and I think we all, whether we re men or women, throughout our childhood, have big or small traumas.
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You know, Gabor Monti talks about microtrauma, macrotrauma.
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Microtrauma could just not being seen by your parents, and not being loved well enough, or neglected, or not actual abuse, whereas there s actual real emotional or physical abuse, or sexual abuse.
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So all that registers in our nervous system.
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And for me, I had corrupted love software, and I had to heal that.
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A corrupted love software.
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Yeah, definitely.
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What did that mean for you?
0
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Well, I ll tell you the brief story.
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My mother was a child of deaf parents.
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Deaf?
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Deaf, they couldn t hear.
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So she was their ears and their eyes.
0
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Wow, that s a lot of responsibility.
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So she became a parent to them.
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She became somebody who thought that love was taking care of people who needed help or were broken.
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Wow, that s interesting.
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Right?
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So she picked my dad and my stepfather who were very broken and they were in very, you know, damaged emotionally and that was because
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That s what she knew, that was her familiarity.
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Familiarity, and my dad was broken because his mother was a child of 13 and accidentally killed her sister when she was two, pushing her off the swing.
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And it was the pride of the family, had to sit at a different table, was completely neurotic and anxious.
0
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And that epigenome goes through, it s translated through generations.
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And so it all makes sense.
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And so then my mom was super depressed and unhappy and she used me
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to be her therapist as a little kid, which is fabulous.
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So you repeated the pattern like she did.
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And I thought, oh, love is taking care of someone who s needy and broken.
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Right, who needs me.
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Yeah, so I had the savior complex and I would try to fill this hole that I had, this emptiness that I had, because I thought that if I did that, I could kind of fill this emptiness that I have from picking these people in a way that filled me up because I was serving them or taking care of them.
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And it wasn t always exactly like that, but I kept learning about this pattern.
0
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And until I really healed that, I wasn t able to just be ready for love.
0
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So you kind of have to not find the right person, you have to be the right person.
0
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What allowed you to heal it?
0
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What allowed you to recognize it and then start the healing journey?
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Which is a journey.
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I ve been doing it, I intellectually understood it.
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It s a physical healing.
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But I really went through a process of,
0
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using psychedelics to heal a lot of the trauma, which is now emerging as a really valid way to start to re-pattern your neurology, literally change the structure and function of your neurons in your brain, these compounds.
0
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And I began to sort of do some inquiry.
0
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I decided to take like a break from relationships and really do a deep in dive, looking at my own mind, my own thoughts, my own beliefs.
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every day writing them down, kind of rewriting it, the story from my higher self.
0
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And then I kind of unpacked my whole life with a friend of mine who s a coach, a really amazing woman, Lauren Zander.
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And I was able to kind of see my whole childhood very differently and talk about incest that happened to me and things that I just had buried for 50 years.
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And then I saw this movie, Coda.
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which was a Best Picture Academy Award winning film last year about children of deaf adults.
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C-O-D-A means children of deaf adults.
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And it was my mother s story.
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Not actually her story, but she was a child of deaf parents.
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And could hear.
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I still haven t seen it yet, but the child has got a deaf family, right?
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Yeah, and she s hearing, and it s about her struggle to become disentangled from the dependency her parents had on her.
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Holy cow, so what opened up for you when you saw that?
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That just hit me like a lightning bolt, and I just was sobbing and sobbing.
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It took me hours and hours to watch the movie, because I had to stop, because I was just being on the floor just in this cathartic process, and it never really happened to me like that before.
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And after that happened, I kind of got what happened to my mother, I got what happened to me, I got what was going off in my own nervous system,
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And then I just felt free and like I felt light and I healed a lot of that.
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So it took me a while.
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I m a slow learner.
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I m good with medicine, but this stuff.
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It took me a minute and but I now I just feel like I have such a different wiring and a different nervous system and it s I feel way calmer and way less anxious in relationship and
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I mean, where would you be had you not talked to that therapist friend and kind of looked back at your entire history of your life and assessed it?
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If you didn t watch that movie, if you didn t do the psychedelics, kind of all those medicines in one, where would you be had you skipped it after your last relationship?
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I think I d be still, you know, my joke is that I had a broken picker.
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I still have a broken picker.
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I still might try to find someone who,
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Is it really the person that s going to be able to meet me that s an equal, that can have a healthy attachment style, that can be independent but come together?
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It really was powerful.
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That s incredible.
1
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This all happened in the last couple of years.
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So there s hope after 60, even if you keep choosing poorly.
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Totally, totally.
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That s incredible.
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Yeah, and it just got me free.
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And I think, you know, a lot of these cultures don t have to deal with this stuff.
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I mean, of course, there s always family drama and this and that, but I think, you know, there s such a level of connection and community and mutual support and happiness and joy as part of living that we ve sort of lost.
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And I think that was a big learning for me.
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How did you feel beforehand like in the previous 40 years of different marriages and relationships?
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Did you you said you feel free and lighter?
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Did you never feel free?
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No, I didn t marriage or in relationship.
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I didn t I always what was what was the I didn t know until afterwards, you know You don t know how to know I know horses standing on your foot until it gets off it was kind of like death like wow, I was always so anxious and
1
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kind of trying to hold on to love and keep love and be afraid of losing love and want someone to love me.
1
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And it just was like such a weird dynamic that I was embedded in that I didn t even fully see.
1
SPEAKER_00
Really?
1
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Yeah.
1
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I m so excited you re sharing this.
1
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This is powerful.
1
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Yeah, I think a lot of people need to see this and hear this from you, Mark, because they see you as this, I don t know, what are you, 30-time New York Times Best-Selling Author?
1
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I m close.
1
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this individual who s done so well and been so successful in many areas of life.
1
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And I m not saying that, you know, the marriages and the relationships you were in were all like failures.
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I m sure you had great love and connection and moments and things like that, but they weren t, you know, it sounds like the right fit and you didn t feel like you were free inside.
1
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And maybe they didn t feel the same thing either.
1
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So I m not saying they were bad and wrong or something.
1
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But to hear you talk about this, this healing journey at this stage,
1
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As someone who studies healing and as someone who studies medicine and that studies all these things even you had to learn how to heal Relationships you you knew about the body stuff and food and medicine for sure, but it was the healing the relationship Yeah, the childhood wound that you carried with you all those years and what s interesting now Lewis is in our culture we re starting to have a language for this and the acceptance of this and you know the sort of
1
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not seeing mental illness as a stigma, but as a consequence of a lot of cultural and personal trauma, right?
1
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I mean, just living in our culture today is traumatic.
1
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You just open the newspaper or listen to the news or the amount of conflict and strife and, you know, just economic inequities and all the things that we re dealing with, climate change.
1
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I mean, it s a very,
1
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a psychologically stressful moment of history.
1
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But we also can shift our relationship to that by understanding how our brains work and our nervous systems work and start to actually not necessarily get caught up in all that and kind of reset our systems.
1
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So one of the key things I talk about in the book is mindset, is how our minds really play a role in our longevity.
1
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And if we don t get that straight, we re screwed.
1
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When people kill themselves by their thoughts, right?
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Give me some examples.
1
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What do you mean?
1
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How do they kill themselves?
1
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I mean, I mean what they have suicidal thought I mean, they ll lead themselves to killing themselves.
1
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I mean, it s all about belief, right?
1
SPEAKER_00
Yeah So when you look at voodoo, for example, I mean you put a voodoo hex on somebody boom.
1
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I m gonna drop dead, you know like
1
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One of my mentors who very much inspired me before I went into medicine was Bernie Siegel, who I love Medicine and Miracles, who s this kind of Yale oncologist, bald guy, so cute, writes with a purple pen, letters that he used to write me, and back before email.
1
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And he talked about these studies where they would tell this cancer patient that they found this great new cure and they gave him this pill that was a placebo and their tumors shrunk overnight.
1
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And then they told them a month later, two months later, oh, they found it didn t work so well and the tumors came flying back.
1
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So that s the power of the pharmacy in our mind.
1
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This is fascinating.
1
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I m still kind of amazed that this all happened in the last couple of years.
1
SPEAKER_01
So after the movie, you had this catharsis experience, right?
1
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And you felt lighter after that.
1
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I felt free.
1
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Right after this on the floor sobbing moment.
1
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Yeah, it s hard to explain it, but I just felt like I was flying.
1
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I just felt like I d been carrying this weight my whole life.
1
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It just was gone.
1
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Do you feel like your body, your nervous system was fully healed after that?
1
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Or has there been moments of triggers and kind of the PTSD feelings in your nervous system?
1
SPEAKER_00
I think it s echoes and shadows more that come back now that I can recognize and go, oh, all right, whatever.
1
SPEAKER_00
It s not like it grabs me like it used to.
1
SPEAKER_00
Wow.
1
SPEAKER_00
This is fascinating, this all happened in the last couple of years.
1
SPEAKER_00
Yeah, pretty cool.
1
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And then I began to think about just aging and longevity in general, and how do we build a life that creates healing in our body, whether it s healing or trauma.
1
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And I have a whole section in the book about healing trauma, because that s a key part.
1
SPEAKER_00
It s huge.
1
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And some of the things that are now available, like ketamine, and ganglion blocks.
1
SPEAKER_00
And increasingly, probably by 2024, MDMA will be available legally for psychedelic-assisted therapy.
1
SPEAKER_00
And maybe psilocybin, I think, was legalized in Colorado now and in Oregon.
1
SPEAKER_00
So it s all coming.
1
SPEAKER_00
And I think there s so many different modalities for people to choose from that we never had before.
1
SPEAKER_00
Sure.
1
SPEAKER_01
How important is expressing your emotions, crying, laughing, in living longer and healthier?
1
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Well, I do a lot of laughing and I do some crying.
1
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And I think in my current relationship, I m the crier.
1
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Like if we re watching a movie or, you know, like whatever, where we re listening to a speech at a wedding, I m the one crying.
1
SPEAKER_01
It s so funny because yesterday I was on a flight and I watched Coco, the movie Coco.
1
SPEAKER_01
I m literally, there s a little guy next to me, and I m literally, I kid you not, I cried four times watching Coco, the music and the storytelling.
1
SPEAKER_01
I m like, this is a cartoon, and I m crying.
1
SPEAKER_01
But it was so beautiful, and I was telling Martha about it, and she was like, yeah, it s such a beautiful, because it s all about family, it s all about connection, it s all about leg.
1
SPEAKER_01
Sharing your music with the world and this you know, beautiful story.
1
SPEAKER_01
But so you feel like you re the crier in the relationship That s right.
1
SPEAKER_01
But how powerful is Crying as an emotion and laughing and I think it s being able to be free and expressed whatever it is being able to not have to
1
SPEAKER_00
Now shut down and shut off and to learn how to do it in a way that s not destructive, right?
1
SPEAKER_00
To do it in a way that s loving and kind and thoughtful.
1
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There s always a way of getting expressed without hurting somebody else.
1
SPEAKER_00
So I think we tend in our culture to lash out and to be reactive and that s not good.
1
SPEAKER_00
So it s sort of like, it s like Viktor Frankl s idea of slowing things down.
1
SPEAKER_00
Like in between stimulus and response, there s a gap or a pause, right?
1
SPEAKER_00
And then that pauses the choice.
1
SPEAKER_00
So you can choose to slow down the whole process.
1
SPEAKER_00
And I m friends with Tom Brady, and he s like, you know, when I snap the ball, everything s in slow motion.
1
SPEAKER_00
Like everything just slows down.
1
SPEAKER_00
It s like, you think it all happens like in seconds, but like, he s like all the time in the world, right?
1
SPEAKER_00
Because everything just goes in slow motion because he s so present.
1
SPEAKER_00
So we can do that in every moment.
1
SPEAKER_00
It just takes practice.
1
SPEAKER_00
It s a skill.
1
SPEAKER_00
You know, if you want to lift 50 pounds,
1
SPEAKER_00
Well, you have to work at it, right?
1
SPEAKER_00
If you want to train your mind to work differently, you have to work at it.
1
SPEAKER_00
You have to investigate your mind.
1
SPEAKER_00
You have to, that s what, you know, all these practices that are ancient, you know, we, we in our culture are really good with outer technology, but places like Tibet, they were, they were really experimenting with inner technology for thousands of years and, and learn all sorts of skills about mastering the mind.
1
SPEAKER_00
So mastering your body is key, but mastering your mind is also a key to longevity.
1
SPEAKER_00
And it sounds like mastering your emotions and your heart.
1
SPEAKER_00
is a key as well.
1
SPEAKER_00
Yeah, but your mind is what regulates your emotions.
1
SPEAKER_00
Now people are arguing about this, but what happens first is your thought and then the feeling, right?
1
SPEAKER_00
And then the emotion.
1
SPEAKER_01
Sure.
1
SPEAKER_00
Right.
1
SPEAKER_00
Cause you have, even if it s an instantaneous thing, there s some thought that precedes it, even if it s a subconscious thought that precedes the feeling or emotion.
1
SPEAKER_00
So you never have the feeling first.
1
SPEAKER_01
Yeah, unless you don t have the ability to think but then you probably want to be here.
1
SPEAKER_01
So yeah So it s always a thought yeah, or it s a So it can t be a feeling huh?
1
SPEAKER_01
Because you have to think at first before you feel it.
1
SPEAKER_00
Yes I think so I think always whether it s it s it s like it s like if you smell something that brings back a memory, right?
1
SPEAKER_01
Is that a thought?
1
SPEAKER_00
Yeah, or if you you know, you see a
2
SPEAKER_00
You re about to get in a car crash You have the thought I m gonna die and then your body goes into reaction and it can happen in a millisecond But like you can have a millisecond thought but it s always gonna precede whatever it is.
2
SPEAKER_00
Sure.
2
SPEAKER_01
Sure So I m curious about the relationship stuff because I think I think you don t talk about this a lot And I think I m a I m starting to believe more and more that the relationship you have with yourself is
2
SPEAKER_01
Massive the way you view yourself your beliefs you re talking about this now how you think about yourself how you feel about yourself is key towards living a healthy life now, but also extending your life totally and the way you view and and think about relation your intimate relationship is
2
SPEAKER_01
I used to feel like I was trapped all the time.
2
SPEAKER_01
I was fearful and I felt like I was trapped and there was no way out.
2
SPEAKER_01
I couldn t be myself.
2
SPEAKER_01
And that would make me feel unhealthy inside.
2
SPEAKER_01
It made me feel like I was a 6 out of a 10 every day.
2
SPEAKER_01
Because I felt like trapped, right?
2
SPEAKER_01
No, I m doing that to myself.
2
SPEAKER_01
No one is, no one is trapping me.
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It s my fear and insecurity of like leaving the relationship or whatever it might be, or having the courage to communicate all these things.
2
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And so the relationship we have with ourselves and with our intimate partner, I m starting to learn is the most powerful.
2
SPEAKER_01
One of the most powerful things for longevity, because we re going to, it s going to shape the actions we have, the decisions we make on a daily basis, how we show up, what we eat, the environment, all that stuff.
2
SPEAKER_01
What is the some of the conversations you re having in your relationship about longevity and about?
2
SPEAKER_01
You know, you re entering a new relationship from a different space a healed space Are you having different types of conversations than you never had before if so, what yeah, I think they re really different I mean, I think
2
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And are you showing up as your whole self finally?
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Is that what s... I think I m able to.
2
SPEAKER_00
I think I m able to be free and independent and still fully connected all the time.
2
SPEAKER_00
So as opposed to feeling dependent or needing... So you re unattached.
2
SPEAKER_00
You re highly engaged but you have low attachment.
2
SPEAKER_00
I m fully committed but not like... Low attachment, yeah.
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I m securely attached.
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What they say is securely attached as opposed to being insecurely attached or a void in or
2
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Like there s all these styles of attachment, but there s a healthy attachment style.
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A lot of us have attachment disorders because we weren t loved well as kids or we had various kinds of traumas.
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So we have these attachment disorders.
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And I think I had more of an anxious attachment disorder.
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And I think that through healing that, I m able to sort of be able to just be present to whatever it is and not be in reaction.
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And that s such a powerfully different way.
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Whatever it is we re doing,
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And my partner s also extremely self-aware and extremely talented at communicating.
2
SPEAKER_00
She has her own stuff that she works through, but we do it together as if it s a gift that we are able to unpack together as opposed to...
2
SPEAKER_00
Something it s oppositional like you have to fix this you do this you did this you did that like that s terrible So we go there s a trigger.
2
SPEAKER_00
I felt triggered by blah blah blah.
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SPEAKER_01
How do you handle it?
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SPEAKER_00
If you re in that if we really deeply listen to each other don t react and then we we take it as a third entity that s something for us to take care of together and
2
SPEAKER_00
As opposed to something you better fix this or I m out, you know And it s like, oh, you know, like today I was like I learned from my partner that she doesn t like hosting parties, you know We re having a party and I asked her, you know to help with something and she was like, I don t like hosting, right?
2
SPEAKER_00
Okay But I guess like I could have reacted and got upset and mad and it s like I kind of told a whole story My head it s this but I m like, oh, okay.
2
SPEAKER_00
Well, she this is what she needs.
2
SPEAKER_00
She s like
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I don t like doing this and that.
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SPEAKER_00
Rather than having to fix it or figure out why, she doesn t like chocolate or she doesn t like strawberries or whatever.
2
SPEAKER_00
It s fine.
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SPEAKER_00
I don t like doing everything either.
2
SPEAKER_00
I don t really like whiskey, but I like tequila.
2
SPEAKER_00
It s fine.
2
SPEAKER_00
Who cares?
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Do you think you d be able to analytically heal, like just thinking, if you were to just thought about these things versus the physical releases that you had as well?
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SPEAKER_00
I think it s somatic.
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I think a lot of this is buried in your tissues, you know, the nervous system, the body keeps score by trauma.
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And I think, you know, if we don t learn how to somatically release this stuff, it just is an intellectual exercise.
2
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It doesn t happen.
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SPEAKER_00
It doesn t work.
2
SPEAKER_00
It helps, but it s not enough.
2
SPEAKER_00
Wow.
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I m curious about the
2
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in terms of the things that will decrease your lifespan at night.
2
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A lot of people talk about the morning routines, but I m curious about the evening routines that will decrease lifespan.
2
SPEAKER_00
Holy cow, well, that s a great question.
2
SPEAKER_00
There s a really amazing book I read years ago called Lights Out.
2
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And it was a book that was looking at the research on the harmful impact of the light bulb on human health.
2
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And it was pretty convincing in showing that because we re not following the natural rhythms of the sun, we re actually altering our biology in ways that damage our health.
2
SPEAKER_00
So when you re exposed to LED nights of light, to fluorescent lights at night, to full spectrum light bulbs at night, incandescent light bulbs,
2
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It s not normal for our physiology for 200,000 years.
2
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And all of a sudden the last 100,000 of the last, I mean the last 100 of the 200,000 years, we re all of a sudden exposed to this light bulb.
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Our brains don t process it properly.
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And so we inhibit melatonin, we don t sleep as well, we increase cortisol.
2
SPEAKER_00
And there s really crazy studies on how this can increase obesity, heart disease, cancer, dementia, and that s just being exposed to light at night.
2
SPEAKER_00
So now there s this advent of an understanding of how we might block blue light, which is what you need in the morning, right?
2
SPEAKER_00
You wanna be exposed to bright light from the sun the first thing in the morning, 20 minutes with no sunglasses, that s great.
2
SPEAKER_00
But at night it s not a good idea.
2
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So there are now red light bulbs that only have red light, no blue light.
2
SPEAKER_00
There s blue blocker glasses where you can put on glass at night and wear those at night around the house.
2
SPEAKER_00
Screens are the worst thing at night.
2
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So that s a horrible thing that people do.
2
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They go to bed with their phone, they wake up with their phone.
2
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It s like they spend more time on their phone with their partner.
2
SPEAKER_00
My nephew was like, look, my screen time is only five hours today.
2
SPEAKER_00
I m like, five hours?
2
SPEAKER_00
The only thing you could do is five hours.
2
SPEAKER_00
You had five hours, right?
2
SPEAKER_00
You could make all the food for your week.
2
SPEAKER_00
You could exercise.
2
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You could write a book.
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SPEAKER_00
You could make a song.
2
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You could whatever, you know, every day.
2
SPEAKER_00
And I think we also...
2
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are not actually winding down.
2
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So we go, go, go, go, go, and then hit the bed, expect to sleep, but we can t do that.
2
SPEAKER_00
So having a routine, and I talk a lot about the power of sleep and longevity and the power of sleep in the brain, but we re probably sleeping a couple hours less than we did throughout most of human history.
2
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And some people even less than that.
2
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And that has a huge impact on our cognitive function.
2
SPEAKER_00
Especially at night, we have a brain cleaning system called the glymphatic system, which is like the lymph system for the brain.
2
SPEAKER_00
So it s like the cleanup crew comes at night and cleans up your brain from all the garbage that accumulates from metabolic waste and stuff for the day.
2
SPEAKER_00
Well, you can If you don t sleep that s not working and you get that if you like go to bed and you wake up and you don t sleep enough you feel foggy and tired if you get a good eight nine ten hours sleep you wake up you re like boom everything s crystal clear and your brains working and I mean It s not rocket science.
2
SPEAKER_00
So it s not just because you haven t slept.
2
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There s a biology what s happening?
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SPEAKER_00
So you re producing nasty proteins and inflammation and all kinds of stuff and also
2
SPEAKER_00
I think we are exposed to way too much sound and light and stimulus at night.
2
SPEAKER_00
Temperature regulation is not good.
2
SPEAKER_00
So there s a lot of really cool devices like the Eight Sleep Bed and another one, I forget the name of it, but a cooler or whatever it is.
2
SPEAKER_00
And and and basically you you can put in your bed and lower the temperature We do better sleeping in about 65 to 68 75 87 67 degrees and if we do that our bodies work better We sleep better.
2
SPEAKER_00
I know for me if it s hot.
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SPEAKER_00
I don t sleep.
2
SPEAKER_01
I can t sleep.
2
SPEAKER_01
Well, yeah Yeah, we put it at 67 68.
2
SPEAKER_01
Yeah.
2
SPEAKER_01
Yeah.
2
SPEAKER_01
See?
2
SPEAKER_01
Yeah, but then it s like your face is like cold So you have to figure that s why the cooler the chili powder.
2
SPEAKER_00
We re gonna show you that allows you to and
2
SPEAKER_00
Yeah, and that s great and the eight sleep you can have one side that s hot for your for your partner and one is cool for you.
2
SPEAKER_00
Is that what eight sleep does?
2
SPEAKER_01
It s like cold on one side and the other one?
2
SPEAKER_00
You can do whatever you want.
2
SPEAKER_00
That s interesting.
2
SPEAKER_00
It s progress.
2
SPEAKER_00
You can put on a king-size bed.
2
SPEAKER_00
It s divided in half so you can control your half.
2
SPEAKER_00
That s pretty nice.
2
SPEAKER_00
And also you can control it through the night.
2
SPEAKER_00
You want it cooler in the morning, cooler at night, hotter in the middle of the night, whatever.
2
SPEAKER_00
That s cool.
2
SPEAKER_00
The best sleep I ever had was when I go camping and I m like winter camping.
2
SPEAKER_00
Really?
2
SPEAKER_00
I sleep like, I just feel like I, you know, slept like- Pass out?
2
SPEAKER_00
Cause you probably go to bed at like eight o clock at night.
2
SPEAKER_00
Yeah, but you sleep like 10 hours.
2
SPEAKER_01
You watch the stars, you have a fire, you like tell some stories and you pass out.
2
SPEAKER_00
Exactly, that s what we always did historically, you know?
2
SPEAKER_00
It s just like work work work watch TV go to bed or be on our phone or write emails to the last minute and text and then go to sleep It s just our brain our bodies are not designed for that So I in the book I talked a lot about evening routines and what you can do and you know The temperature the sound the light hot baths at night Epsom salt Meditation whatever whatever works for you warm bath at night works.
2
SPEAKER_00
Well, too.
2
SPEAKER_00
Oh, yeah hot bath Epsom salt sure
3
SPEAKER_01
Brings it right down.
3
SPEAKER_01
Boom.
3
SPEAKER_01
What about in the book?
3
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You also talk about the seven core biological systems and how we can use them to stop and reverse biological aging.
3
SPEAKER_01
Yeah What are some of those?
3
SPEAKER_00
Yeah, so so functional medicine is a very important paradigm shift in health care Which looks at the body as an ecosystem not as a bunch of different separate parts So as I was talking about earlier the hallmarks of aging, yes Are what scientists are now saying underlies all disease?
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SPEAKER_00
That s a huge advance
3
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Because instead of like 155,000 diseases, there s like 10 things that go wrong.
3
SPEAKER_00
And if we fix those 10 things, we get rid of all the rest, right?
3
SPEAKER_00
But then the question comes, what s the cause of those hallmarks of aging?
3
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So functional medicine is the medicine of why.
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Not what disease you have and what drug to give, or even what hallmark is there.
3
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But why is there a problem with this particular hallmark?
3
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Why are there epigenetic changes?
3
SPEAKER_00
Why are your mitochondria not working?
3
SPEAKER_00
Why are your nutrients not being sensed properly?
3
SPEAKER_00
Why are you making zombie cells?
3
SPEAKER_00
Why do you have inflammation?
3
SPEAKER_00
Why do you have damaged proteins?
3
SPEAKER_00
Why do you have stem cells getting pooped out?
3
SPEAKER_00
That s the important question, right?
3
SPEAKER_00
So in functional medicine,
3
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We think that there are really simple answers to these questions.
3
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You re either dying of too much of something that s bugging your system that you need to get rid of, or too little of something you need for health.
3
SPEAKER_00
What are the ingredients for health that we need to get and help us thrive?
3
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Like I said, I took the class on what causes disease, but not what causes health, right?
3
SPEAKER_00
So functional medicine is about the science of creating health.
3
SPEAKER_00
And in the framework of science of functional medicine, there are seven biological systems or networks, and it s a network of networks.
3
SPEAKER_00
They re not all separate, right?
3
SPEAKER_00
And these seven systems, again, underlie all disease, and the imbalances in these systems cause disease.
3
SPEAKER_00
And it s either too much of toxins, allergens, bad food, stress, microbes, you know, microbiome stuff, and not enough of the right ingredients for health, right?
3
SPEAKER_00
Nutrition, nutrients, amounts of hormones, light, air, water, sleep, exercise, you know, deep rest, community, meaning, purpose, love, relationships.
3
SPEAKER_00
These are all the ingredients for health, right?
3
SPEAKER_00
When those are too much or too little of those things, it causes disturbances in these seven systems.
3
SPEAKER_00
And what are they?
3
SPEAKER_00
Well, there s your microbiome in your gut.
3
SPEAKER_00
There s your immune inflammatory system, we call that defense and repair.
3
SPEAKER_00
Your energy system, how you make energy in your cells and mitochondria.
3
SPEAKER_00
And by the way, these are also, in a way, some of the hallmarks of aging, right?
3
SPEAKER_00
Right?
3
SPEAKER_00
Sure, sure, sure, yeah.
3
SPEAKER_00
And then detoxification, which isn t really talked much about in the hallmarks of aging, but it s key because toxins cause a lot of the hallmarks of aging.
3
SPEAKER_00
So how do you detox your body?
3
SPEAKER_00
How do you process your metabolic toxins, environmental toxins?
3
SPEAKER_00
Then your transport system, which is your circulation and lymph system.
3
SPEAKER_00
And then there s communication systems, which is your hormones, your transmitters, the nutrient sensing systems.
3
SPEAKER_00
How it all works and lastly is your structural system what you re made of you know from your Subcellular structures your mitochondrion your cell membranes all the way to your bones and muscles and everything else So that that s what we think of and so my job as a functional medicine doctor is to understand what s causing the imbalance in this particular person and
3
SPEAKER_00
So if you have, just because you know the name of the disease does not mean you know what s wrong with you.
3
SPEAKER_00
You could have 10 people with heart disease or diabetes or Alzheimer s or rheumatoid arthritis, and each of them might have different causes.
3
SPEAKER_00
One person with rheumatoid arthritis might have a gluten sensitivity.
3
SPEAKER_00
Another person might have a parasite.
3
SPEAKER_00
Another person might have mercury poisoning.
3
SPEAKER_00
Another person might have a problem with their microbiome.
3
SPEAKER_00
Another person might have some other factor.
3
SPEAKER_00
So it s really about looking at the personalized approach to understand the root cause of each person s dysfunction.
3
SPEAKER_00
And yes, there are certain ways the body manifests dysfunction.
3
SPEAKER_00
And there s a limited number of ways, right?
3
SPEAKER_00
I would say there s only so many ways your body can say, ouch.
3
SPEAKER_00
But there s a myriad of causes.
3
SPEAKER_00
But from this functional medicine perspective, we look at what are the root causes of the hallmarks of aging?
3
SPEAKER_00
How do we get these seven systems in balance?
3
SPEAKER_00
And that will fix those hallmarks of aging.
3
SPEAKER_00
Because a lot of scientists now in the longevity space, and by the way, there s a lot of billions of dollars flowing into this space, because a lot of very wealthy billionaires don t want to die.
3
SPEAKER_00
So they re putting billions of dollars in, like Jeff Bezos, and you know, Calico, Google, and you know, Yuri Milner, all these people are just pouring money in.
3
SPEAKER_00
They want to live longer.
3
SPEAKER_00
I think it s great.
3
SPEAKER_00
I think it s great, because the government isn t funding it.
3
SPEAKER_00
They spend like a couple hundred million dollars a year on aging, studying aging, which is ridiculous, because that s, you know, we spend six billion on cancer,
3
SPEAKER_00
And yet if we cured cancer, we d have a couple of years life expectancy.
3
SPEAKER_00
If we fixed aging, we d get 30 years.
3
SPEAKER_00
And it s not just about this hedonistic pursuit of living longer and this selfish idea that I wanna die.
3
SPEAKER_00
It s about, think about a society where you have the value of the wisdom and experience and the knowledge
3
SPEAKER_00
that comes from living a while.
3
SPEAKER_00
Now, not everybody gets wiser as they get older, I ve found that out for sure, but a lot of people do, and then any contribution they could make if they re fit and healthy.
3
SPEAKER_00
Now, if they re sick and diseased, it s gonna be a huge drain on society.
3
SPEAKER_00
But the truth is that these studies have shown that if you are taking care of yourself, you live a lot longer, and your health span equals your lifespan.
3
SPEAKER_00
I mean, you basically don t spend the last 20% of your life decrepit and diseased.
3
SPEAKER_00
which is what is average now.
3
SPEAKER_00
So let s say you live to be 80, let s say 20 years of your life, you re on the downhill.
3
SPEAKER_00
Whereas with the studies on healthspan, and this was one by James Freese, I talked about the book, it was published years ago in the New England Journal of Medicine, they basically looked at three habits.
3
SPEAKER_00
Keep your ideal body weight, don t smoke,
3
SPEAKER_00
and exercise, right?
3
SPEAKER_00
Not a ton of stuff, right?
3
SPEAKER_00
And they found that when people did that, they not only lived longer, but they died quickly, painlessly, and cheaply.
3
SPEAKER_00
And didn t cost a lot to the healthcare system.
3
SPEAKER_00
Whereas people who didn t do those things,
3
SPEAKER_00
Died earlier, but died long, painful, expensive deaths.
3
SPEAKER_01
So three things, keep the ideal body weight, don t smoke, and exercise.
3
SPEAKER_00
And you ll die better.
3
SPEAKER_00
Exactly, so I wanna have my health span equal my lifespan.
3
SPEAKER_00
I wanna be able to go for a hike on my last day of my life at 120, like you said at the beginning.
3
SPEAKER_00
That s amazing.
3
SPEAKER_00
Make love and go to bed, and that s it.
3
SPEAKER_01
And then just don t wake up.
3
SPEAKER_01
Say goodbye.
3
SPEAKER_01
That s amazing, and do people do that in the blue zones?
3
SPEAKER_00
Do you see that they re, maybe it s like they have one week where they- Yeah, it s very interesting.
3
SPEAKER_00
I mean, my friend, Jack Blaine, who s the father of functional medicine, tells the story of his grandfather, who was, I think, almost 100, and they had a big Thanksgiving dinner, everybody was there, happy.
3
SPEAKER_00
He s like, hey, everybody, it s been a great life, I love you all, this is it, I m gonna go.
3
SPEAKER_00
And he went to bed, and after a great dinner, and walked to bed, and went to sleep, and never woke up.
3
SPEAKER_00
Come on!
3
SPEAKER_01
He was happy and everything was good.
3
SPEAKER_01
Great, yeah.
3
SPEAKER_01
And then he didn t wake up.
3
SPEAKER_01
You re like, I m done, I m done.
3
SPEAKER_01
No way.
3
SPEAKER_01
Yeah, yeah.
3
SPEAKER_01
I ve heard this story many times.
3
SPEAKER_01
Come on.
3
SPEAKER_01
I ve heard this story many times.
3
SPEAKER_01
Really?
3
SPEAKER_01
Yeah.
3
SPEAKER_01
That s incredible.
3
SPEAKER_01
He was healthy, though?
3
SPEAKER_01
He was fine, or healthy enough?
3
SPEAKER_01
I mean, he was- He seemed healthy.
3
SPEAKER_01
He was able to get up from the table and do his things and hang out with his family.
3
SPEAKER_01
And he was like, thank you for the last great dinner.
3
SPEAKER_01
Yeah, pretty much.
3
SPEAKER_01
That s incredible.
3
SPEAKER_00
So yeah, your health span can equal your lifespan.
3
SPEAKER_00
That s what the point of this book is.
3
SPEAKER_00
If you keep working on your biological age through all the strategies and the tools and very practical application of the science in the book, Young Forever, you can
3
SPEAKER_00
Increase your health span you can reverse your biological age and we know how to do this.
3
SPEAKER_01
It s not hard Yeah, what do you think is something that you re gonna learn in this next decade?
3
SPEAKER_01
You know, you ve learned so much in the last Decade with all the new research and science and studies that have come along in the last decade now going in From 60s in the you know for decade from now to your 70s.
3
SPEAKER_01
What do you think is gonna happen for you?
3
SPEAKER_00
Personally, yeah or in science and medicine both I
3
SPEAKER_00
I mean, I think, you know, it s the most exciting time right now in medicine science because even as we re all getting sicker and dying younger and life expectancy is going down in America, the acceleration and pace of scientific advances and the convergence of a number of different phenomena from systems biology to artificial intelligence to the genomic revolution to functional medicine, systems biology to big data computing,
3
SPEAKER_00
is just blowing up how we re gonna be understanding the body.
3
SPEAKER_00
So imagine a future where you ll be able to get a panel of lab tests, put your body through a whole body MRI, sequence your entire genome, your microbiome, have a bio-sensor implanted that will track everything in real time over thousands of biomarkers and give you feedback in real time about exactly what you should do, how much you should sleep, what you should tweak, what you should eat, what you shouldn t eat.
3
SPEAKER_00
It would be so mind-blowing to completely keep track of everything all the time.
3
SPEAKER_00
Like your computer has billions of sensors, right?
3
SPEAKER_00
And if your tires are low, oh God, my tire is low on the left back tire.
3
SPEAKER_00
Like, how great is that?
3
SPEAKER_00
We don t have that, right?
3
SPEAKER_00
We go to your doctor, you get a checkup, he does your exam and checks a panel of blood tests, it hasn t changed in 100 years.
3
SPEAKER_00
It s like, go on.
3
SPEAKER_00
We are in a very different era of medicine and it s happening at such a pace.
3
SPEAKER_00
So the clinical practice of medicine today is not that, but it s coming very fast.
3
SPEAKER_00
So I m excited about that.
3
SPEAKER_00
I think I m gonna learn a lot about
3
SPEAKER_00
more about how the body
4
SPEAKER_01
works through the use of these big data analytics and artificial intelligence and machine learning applied to literally gigabytes and gigabytes of your own personal health data, which we re soon to be able to access.
4
SPEAKER_01
It ll be in the cloud.
4
SPEAKER_01
You ll be able to sort of learn so much from it and compare it to others.
4
SPEAKER_01
So I think that s really exciting.
4
SPEAKER_01
On a personal level, I m sort of excited about continuing to experiment with my own
4
SPEAKER_01
biological age and my own well-being and my own health and my own spiritual growth and to feel like I m just beginning.
4
SPEAKER_01
I honestly feel like I m 20 again.
4
SPEAKER_01
I feel like, you know when you re 20, you go, God, what am I gonna be when I grow up?
4
SPEAKER_01
What am I gonna do?
4
SPEAKER_01
Really?
4
SPEAKER_01
Yeah, because I kind of check the boxes.
4
SPEAKER_01
I have my family, I have my kids, have meaning and purpose, have a great relationship.
4
SPEAKER_01
Career.
4
SPEAKER_01
Career is good.
4
SPEAKER_01
I m like, I don t have any more mountains to climb in the way of proving anything.
4
SPEAKER_01
And yet I have the health and the vitality and the resources to actually reimagine the rest of my life, the next 60 years, right?
4
SPEAKER_01
What do the next 60 years look like?
4
SPEAKER_01
What do I want to do?
4
SPEAKER_01
Where do I want to go?
4
SPEAKER_01
Where do I want to be?
4
SPEAKER_01
So like, I m getting better at surfing.
4
SPEAKER_01
I m going to go heli-skiing this year.
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I m going to go, you know, we re going to go climbing the mountains in South America and Patagonia.
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I m going to, you know, just, I just do whatever I want to do.
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But the truth is that I m 63 and
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And I think back when I was a kid, man, 63 was frickin  old.
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You know, 63, they weren t doing too good.
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The pot bellies and the gray hair and the puffy face.
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I m like, I m like, no way.
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Like, I m like, it just doesn t have to be that way.
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You know, and you know, I had friends over in Hawaii visiting me last year and I was riding my bike every day working out and you know, I had like 30 year old friends, I m like let s go for a bike ride, like okay.
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And these are not people who are out of shape or overweight or unhealthy, these are really healthy people.
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One of them was like a, you know, like a college, you know, college D1 soccer player, you know.
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And I m riding my hill straight up, seven miles up the hill and she s like,
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You know and the one who had to turn back and I like wow, you know, it s amazing to see that if you learn the Science of how to create health that you can continue to cut involve and improve and optimize your health at any age It s beautiful man.
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It s exciting.
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I m gonna be I m gonna turn 40 next year.
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Oh, well, if you could go back to your 40 or itself and Give me advice for three things to focus on from 40
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until 60, what would those three things be that you would tell me or tell your younger 40-year-old self that you wish you would have done?
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I would say really, really, really invite play and joy in your life.
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Don t wait.
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I m reading this book called Die With Zero.
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which is a great book, meditating on the idea that we save our money and we squirrel our nuts away and we don t have all these experiences.
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And in my life, I haven t done a lot of stuff.
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I have one house, my car is five years old, I paid for it, it s a little blah, blah, blah.
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I don t have a lot of stuff, but I love experiences.
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So I will spend money on experiences.
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I ll go on safari or I ll go,
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you know, learn how to surf in Costa Rica for a month, or I ll, you know, go to do some, you know, incredible backcountry skiing experience with friends, or I ll invite, you know, I m inviting like 30 of my closest friends to Italy to go in a villa for a week and, you know, have all kinds of, you know, fun experiences together.
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So experience is really what matters and what brings the joy to life.
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So building relationships, building connections, building community, it s so central to health and wellbeing in life.
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And I did that but I definitely worked too hard.
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I definitely did not give myself enough time for that.
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The second thing is I Probably would have started working out sooner.
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Mm-hmm.
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I mean I always did Bike riding and tennis and yoga and I just I was like, I Jim s are stinky I don t like weights if I do 10 push-ups it hurts the next day.
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I don t like this.
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So I
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When I was 50, I couldn t do 10 push-ups.
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Wow.
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And now I can drop and do 80 without a stop.
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Incredible.
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Yeah.
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So it s like, like, you know, it took me a minute, but I actually didn t think maybe that long.
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And I use a Tom Brady TB12 Sports training bands, which is a lot easier on the body.
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And it s amazing.
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So I feel we, you know, I would have probably doubled down on that a little earlier.
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I think
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I also would have probably done more work on my own trauma that I couldn t really identify then, I think so.
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We didn t have the language for it.
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It wasn t in the Zeitgeist like it is now.
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There weren t people talking about it.
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Some of the psychedelics wasn t really a thing.
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So I think there s a bunch of stuff that I probably would have done around that.
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I think I ve always eaten healthy, I ve always done well.
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I think the other thing I definitely did, and you can see from the picture, I was a vegetarian vegan, and I was kind of thin, but I had no muscle.
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And I could run five miles, I could ride my bike 100 miles, I wasn t unfit.
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But I didn t have that kind of muscle mass that I think is so essential to longevity.
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So the sooner you start building muscle, the better off you are.
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It s really a key part of longevity.
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This is beautiful, Mark.
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I appreciate you.
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Your book, Young Forever, The Secrets to Living Your Longest Healthiest Life.
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You guys can get this.
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It s got a step-by-step program.
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And by the way, the book s not all about relationships and trauma.
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Just so you know.
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It s not about that, but I think it s an important component.
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It definitely includes that.
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And I love how, you know, I ve got a, I ve got a book coming out as well after yours called the greatness mindset.
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And the first section of it is about healing.
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I think it s really, you know, for me to learning the lessons of healing and how it s set me free as well.
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I feel like now I can go much higher in every area of life with that was before it was like this grinding it to get there, you know, and it was harder.
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Yeah.
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So I think it s all about our beliefs and our healing and the mindset of it first, about longevity and about relationships and life and everything.
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Yeah, you look brighter and happier and younger than I see you.
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I feel good, man, yeah.
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I ve been a little tired, I was on a trip, but yeah, I feel good in general.
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But yeah, it s good to be alive, man.
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Every day I m grateful for so much joy, peace, love, affection, you know, freedom.
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It feels incredible.
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I think it s also, the other key is like living in the moment, like as much as possible.
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Whatever you re experiencing,
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you know, whatever you re doing, be in it.
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Because we ve lived so much of our life distracted and disconnected.
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And so whether you re, you know, washing the dishes or making love or, you know, working or climbing a mountain, like, do that thing, you know?
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Absolutely.
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I want people to get your book Young Forever.
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Make sure you guys pick up a copy.
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Where can we go to support you for it?
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Everywhere, go to youngforeverbook.com If you want to learn more and get goodies, come along with a book Go to Dr. Mark Hyman social media drhyman.com any bookstore online offline.
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You can get the book
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It s exciting.
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We re gonna throw up a photo as well.
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You have to send me that photo.
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We ll put it up on screen for you guys to see the process of this, but this is amazing.
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Make sure you guys get a copy for your friends as well.
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Powerful book, powerful information.
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I wanna acknowledge you, Mark, for your transformation.
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It s incredible because...
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I think healing is one of the hardest things to do, especially healing the wounds of our past, the inner child wound, whatever you want to call it.
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But especially as men, I feel like it s harder for us to go back and address the things that we re most ashamed of, or afraid of, or insecure of, or guilty around, or whatever it might be, and start doing the work.
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So for you to do that in your early 60s is really inspiring.
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Well, I m a little slow.
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But it s inspiring to see that it doesn t matter what age you are, you can go back, you can revisit, and you can start the healing process and the journey.
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It doesn t mean you re a perfect human being and I m sure you re going to have challenges and flaws and things like this in the future, but to do that work and give yourself more healing energy for a longer life and a happier life
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It s a beautiful thing.
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So I acknowledge you for that, my friend.
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It s inspiring.
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Thank you for the wisdom for what I need to do when I hit 40.
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It s really doing it right now, but from 40 to 60, where are you spending the most time on social media these days and how else can we be of service to you besides getting the book?
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You know, I have a great team and we put out tons of content that s free about how to upgrade your life and your biological software.
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So I think, you know, Instagram and the podcast, Doctors Pharmacy podcast I have, which is, you know, always up there with yours back and forth.
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It s great to see up there.
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So it s, I think that s a really beautiful form for exploring ideas in depth, like you do in the podcast here.
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And I think it s, for me, it s a labor of love because I don t find it work to sit with extraordinary people and learn things that I want to learn and hear.
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You know, things that expand my mind and my heart.
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It s the best job in the world.
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It s amazing, right?
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It s so much fun.
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I love it.
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Well, final question.
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What s your definition of greatness?
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My definition of greatness is freedom.
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If you can be free physically, spiritually, emotionally in your community, if you can have a free mind, it s like that Bob Marley song, I can t remember the exact line, I m bad with lyrics, but it s like only ourselves can free our minds.
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And it s like we have to free our minds to unlock all this stuff.
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What I m telling you to do is not hard.
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I mean, there s some things that are really easy and inexpensive and great to do.
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There s some that s a little more advanced, but these things are not difficult and it s step by step and you can follow it.
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But if your mind s locked up, you re not gonna be able to do it.
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You re gonna want that donut.
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Exactly, man.
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That s my challenge.
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Actually, I have one more question for you since I ve asked you this before, but I feel like you re in a new space in your life with the healing process you ve been in.
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So it s the three truths question.
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Imagine it s your last day on earth, you live 120.
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Maybe 150, I m not sure.
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You live exactly, however you wanna live, you live that life.
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You have the Thanksgiving dinner with all your friends and then you go to sleep and that s your last day.
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But for whatever reason, you gotta take all the work you ve done with you or it goes somewhere else.
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All your books, your podcast, everything you ve created for whatever reason, it s gone.
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But you get to leave three lessons behind to that table of people and to the world.
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What would those three truths be for you?
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That s a beautiful question.
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I think the first one is...
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Learn how to love yourself and to love others really well.
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I think it seems like it should be obvious and easy thing to do, but it s not.
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Most of us have lack of self-worth and self-love.
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Most of us struggle to fully be present and love others.
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So I think that s really the core of life.
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I think the second thing is,
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Don t wait to do what you want to do in life.
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Just go for it.
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Whatever brings you joy, find those things and follow them because that will not only make you live longer, but actually make your life way better.
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And the third is kind of work on understanding the owner s manual for your body because it s the chassis that you carry around with you to be able to do all the rest of it.
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So you can t love, you can t serve, you can t do all the things you want to do unless you understand how to care for this human frame that we were all gifted, that has the capacity to have ecstatic, extraordinary experiences.
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but only if we take care of it.
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If we re in a fog from eating crap and sitting around watching TV and mind-numbingly scrolling on social media or binge-watching Netflix, we re not gonna be living the full human experience.
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So learn how to elevate your biological software, which is really why I wrote the book, Young Forever, to help people get a roadmap and a very practical step-by-step guide to activating all of their ancient healing systems, their longevity switches, and being able to have the opportunity to be a contribution to the world.
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Mark, appreciate you, my man.
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Thank you so much.
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Powerful.
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If you enjoyed this, please share it with a friend over on social media or text a friend.
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Leave us a review over on Apple podcast and let me know what you learned over on our social media channels at Lewis Howes.
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I really love hearing the feedback from you and it helps us continue to make the show better.
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And if you want more inspiration from our world-class guests and content to learn how to improve the quality of your life, then make sure to sign up for the Greatness Newsletter and get it delivered right to your inbox over at greatness.com slash newsletter.
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And if no one has told you today, I want to remind you that you are loved, you are worthy, and you matter.
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And now it s time to go out there and do something great.