Longevity : You can’t turn back time – but you CAN do this

Although you can’t turn back time, you can do this.

You can’t avoid the physical aging process entirely, but it doesn’t have to be miserable – it can be awesome! It’s never too late (or too early) to start taking preventative measures and implementing healthy habits.

Dr. Gundry has compiled this video to share with you some of the top longevity secrets to looking and feeling young. In this episode, you’ll learn about optimizing collagen production, the benefits of breathing, why Heart Rate Variability should matter to you, and other incredible health tips.

Whether you’re experiencing signs of aging or simply looking to improve your health and quality of life, be sure to watch this video from Steven Gundry MD for the most updated health and anti-aging tips!

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  • Bone Broth: Is This Collagen-Based Health Trend REALLY Healthy? | Bone Broth Benefits | Ep27 In the video titled “You can’t turn back time – but you CAN do this,” Dr. Gundry shares longevity secrets for looking and feeling young. He discusses the importance of vitamin C in collagen production and preventing wrinkles, recommending the use of extended time release vitamin C. Dr. Gundry also emphasizes the benefits of breathing techniques and heart rate variability on overall health, as well as the purification and energy-boosting properties of daily chlorophyll intake. Additionally, he mentions the importance of hanging daily to decompress the shoulder girdle and improve posture, and highlights the significance of making healthy dietary choices and avoiding harmful substances for longevity. The video aims to provide viewers with updated health and anti-aging tips, whether they are experiencing the signs of aging or simply looking to improve their quality of life.


In this video from The Dr. Gundry Podcast, aptly titled “You can’t turn back time – but you CAN do this,” Dr. Gundry discusses various longevity secrets to looking and feeling young. He covers topics such as the role of vitamin C in collagen production, the benefits of breathing techniques and heart rate variability, the purification effects of daily chlorophyll consumption, the importance of daily hanging for decompressing the shoulder girdle, and the significance of healthy dietary choices. The video aims to provide viewers with valuable information and tips to optimize their health and combat the aging process.

Table of Contents

The Importance of Longevity

Understanding the concept of longevity

Longevity refers to the length of time an individual lives or the duration of their life. It is a concept that is often associated with the desire to maintain good health and physical vitality as we age. Many people strive to maintain their youthfulness and prolong their lifespan, as it allows them to enjoy life to the fullest and make the most out of their experiences. Longevity is not only about living a long life but also about living a healthy life, free from chronic diseases and age-related ailments.

Exploring the desire to look and feel young

One of the primary motivations for individuals seeking longevity is the desire to look and feel young. Aging is a natural process that affects everyone, but it does not necessarily have to be a negative experience. Many people are interested in maintaining their youthful appearance and vitality, as it has a direct impact on their self-esteem, confidence, and overall well-being. Looking and feeling young can be achieved through various lifestyle choices, skincare routines, and dietary habits.

The connection between longevity and overall health

Longevity and overall health are closely interconnected. While living a long life is important, it is equally important to be healthy and free from chronic diseases. Longevity is about not only living for a long time but also living a high-quality life. The choices we make regarding our physical and mental well-being have a significant impact on our longevity. Engaging in regular exercise, eating a balanced diet, managing stress, and getting sufficient sleep are all factors that contribute to both longevity and overall health.



The Role of Vitamin C

Understanding the importance of collagen production

Collagen is a protein that plays a vital role in maintaining the health and elasticity of our skin, tendons, ligaments, and bones. As we age, the production of collagen in our bodies naturally decreases, leading to sagging skin, wrinkles, and joint problems. Therefore, it is crucial to prioritize collagen production to maintain a youthful appearance and healthy body.

The role of vitamin C in preventing wrinkles

Vitamin C is essential for collagen synthesis and acts as an antioxidant, protecting our skin from oxidative stress. Oxidative stress, caused by factors such as pollution and UV radiation, can lead to the breakdown of collagen fibers and the formation of wrinkles. Consuming an adequate amount of vitamin C can help prevent the signs of aging by promoting collagen production and reducing oxidative damage.

Benefits of taking extended time release vitamin C

Taking extended time release vitamin C supplements can be beneficial for collagen production. Regular intake of vitamin C ensures that there is a continuous supply of this essential nutrient to support collagen synthesis. Time release supplements release vitamin C gradually over an extended period, allowing for optimal absorption and utilization by the body. This ensures a sustained collagen production, leading to healthier skin, joints, and overall well-being.


Improving Overall Health

Exploring breathing techniques for better health

Breathing techniques have been used for centuries to promote physical and mental well-being. Deep breathing exercises, such as diaphragmatic breathing and alternate nostril breathing, help activate the relaxation response in the body, reduce stress, and improve overall health. These techniques can be easily incorporated into daily routines and contribute to increased energy levels, improved sleep quality, and reduced anxiety.

Understanding heart rate variability

Heart rate variability (HRV) is a measure of the variation in time intervals between consecutive heartbeats. High HRV is associated with good health and adaptability to stress, while low HRV is indicative of poor health and increased risk of heart disease. By improving HRV through techniques like deep breathing and mindfulness, individuals can enhance their overall health and resilience.

The link between breathing techniques and overall health

Breathing techniques, such as slow and deep breathing, have a direct impact on our nervous system, helping to regulate our heart rate, blood pressure, and stress levels. Proper breathing patterns increase oxygen intake and promote relaxation, leading to improved immune function, better digestion, and enhanced mental clarity. By incorporating breathing techniques into our daily lives, we can significantly improve our overall health and well-being.



The Power of Chlorophyll

Understanding the benefits of chlorophyll

Chlorophyll is a pigment found in plants that gives them their green color. It is often referred to as the “lifeblood” of plants, as it plays a crucial role in photosynthesis, the process by which plants convert sunlight into energy. The consumption of chlorophyll-rich foods, such as leafy greens, can provide numerous health benefits to humans, including detoxification, improved digestion, and increased energy levels.

How chlorophyll purifies the blood

Chlorophyll has properties that aid in detoxification and blood purification. It helps to bind and remove toxins and heavy metals from the body, supporting overall liver function and promoting a clean and healthy bloodstream. By consuming chlorophyll-rich foods or incorporating chlorophyll supplements into the diet, individuals can support their body’s natural detoxification processes and maintain optimal health.

The role of chlorophyll in providing energy

Chlorophyll is known to boost energy levels due to its ability to enhance oxygenation and the production of ATP, the body’s energy currency. By increasing oxygen supply to the cells and supporting efficient cellular respiration, chlorophyll helps to combat fatigue and promote vitality. Incorporating chlorophyll-rich foods, such as wheatgrass shots or green smoothies, into our diet can provide a natural energy boost and improve overall well-being.




Correcting Posture and Decompressing the Shoulder Girdle

The impact of poor posture on health

Poor posture can have detrimental effects on our health and well-being. Slouching or sitting in an incorrect posture for long periods can lead to spine misalignment, muscle imbalances, and chronic pain. Additionally, poor posture can negatively affect organ function, digestion, and breathing efficiency. Correcting posture is crucial for maintaining proper body alignment and preventing long-term health issues.

How hanging daily can improve posture

Hanging, either from a pull-up bar or using other hanging devices, provides a natural way to decompress the spine and improve posture. Hanging stretches the spine, shoulders, and upper body muscles, relieving tension and promoting proper alignment. Regular hanging sessions can help counteract the negative effects of prolonged sitting or poor posture habits, improving overall posture and relieving discomfort.

Exploring the benefits of decompressing the shoulder girdle

Decompressing the shoulder girdle through hanging exercises can have numerous benefits. It helps release tension from the neck and shoulder muscles, reduces the risk of shoulder impingement, and improves upper body mobility. Decompression also allows for better blood flow and lymphatic circulation, promoting tissue repair and recovery. By incorporating shoulder decompression exercises into our routine, we can improve posture, relieve pain, and enhance overall shoulder function.



Making Healthy Dietary Choices

The impact of diet on longevity

Diet plays a crucial role in our overall health and longevity. Consuming a balanced, nutrient-dense diet provides our bodies with the necessary fuel and building blocks for optimal functioning. A diet rich in whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats, offers numerous health benefits and helps prevent chronic diseases. Making healthy dietary choices is key to maintaining a robust immune system, preserving cognitive function, and supporting longevity.

Understanding harmful substances to avoid

Certain substances found in modern diets can have harmful effects on our health and contribute to chronic diseases. These include refined sugars, artificial sweeteners, trans fats, and chemical additives. Regular consumption of these substances has been linked to obesity, diabetes, heart disease, and other health issues. By avoiding or minimizing the intake of these harmful substances, individuals can reduce their risk of disease and promote longevity.

Exploring healthy dietary choices

Adopting a healthy diet is essential for longevity and overall well-being. Focus on consuming a variety of fresh fruits and vegetables, incorporating whole grains, legumes, and lean proteins into your meals. Choose healthy fats, such as avocados, nuts, and olive oil, over saturated or trans fats. Limit added sugars and opt for natural sweeteners like honey or maple syrup. Drink plenty of water, and avoid sugary beverages or excessive alcohol consumption. By making these dietary choices, you can nourish your body and support a long and healthy life.



Prevention and the Risk of Alzheimer’s

Understanding the importance of prevention

Prevention is a crucial aspect of maintaining good health and reducing the risk of diseases like Alzheimer’s. While there is currently no cure for Alzheimer’s, research has shown that lifestyle factors, such as diet, exercise, cognitive stimulation, and social engagement, can significantly impact the development and progression of the disease. By focusing on prevention, individuals can take proactive measures to protect their brain health and reduce the risk of cognitive decline.

The link between prevention and Alzheimer’s

Multiple studies suggest that certain lifestyle factors are associated with a lower risk of developing Alzheimer’s disease. Engaging in regular physical exercise, following a brain-healthy diet (such as the Mediterranean or MIND diet), staying mentally active, managing chronic conditions like diabetes and hypertension, and maintaining social connections all contribute to reducing the risk of Alzheimer’s. These prevention strategies work synergistically to promote brain health and protect against cognitive decline.

Reducing the risk of Alzheimer’s through prevention

By implementing lifestyle modifications and healthy habits, individuals can significantly reduce their risk of Alzheimer’s disease. Regular physical exercise improves blood flow to the brain, promotes the growth of new neurons, and enhances cognitive function. Following a brain-healthy diet, rich in fruits, vegetables, whole grains, and healthy fats, provides the necessary nutrients to support brain health. Staying mentally and socially active, managing chronic conditions, and prioritizing sleep are all crucial components of a comprehensive prevention plan.



Embracing Aging Gracefully

Changing perspective on aging

Embracing aging gracefully starts with changing our perspective on the aging process. Rather than viewing aging as a negative or undesirable experience, it can be seen as a beautiful journey that brings wisdom, growth, and new opportunities. Shifting our mindset to focus on the positives of aging allows us to approach each stage of life with gratitude and acceptance, leading to a more fulfilling and joyful experience.

Exploring the beauty of aging

Aging brings with it a unique type of beauty that transcends physical appearance. It is a reflection of the experiences, lessons, and growth accumulated over a lifetime. As we age, we develop a deeper sense of self-awareness, compassion, and wisdom. Embracing the beauty of aging involves embracing our wrinkles, gray hair, and physical changes as signs of a life well-lived and a journey worth celebrating.

Tips for embracing aging gracefully

Embracing aging gracefully involves taking care of our physical, mental, and emotional well-being. Prioritizing self-care, engaging in regular exercise, nourishing our bodies with healthy foods, and practicing mindfulness can all contribute to a more graceful and vibrant aging process. Embrace new hobbies, maintain social connections, and surround yourself with positive influences. Remember, age is just a number, and it is never too late to start living a fulfilling and joyous life.



Holistic Approaches to Longevity

Understanding the holistic approach to health and longevity

Holistic approaches to health and longevity focus on achieving well-being through the integration of physical, mental, emotional, and spiritual aspects of life. It recognizes that all these components are interconnected and influence each other. By addressing all aspects of our being, we can achieve optimal health, longevity, and overall well-being.

Exploring alternative therapies and practices

Holistic approaches often involve incorporating alternative therapies and practices into our daily lives. This may include yoga, meditation, acupuncture, herbal remedies, energy healing, or traditional medicine systems like Ayurveda or Traditional Chinese Medicine. These practices aim to restore balance, promote self-healing, and support the body’s natural ability to maintain health and longevity.

The role of holistic approaches in overall well-being

By adopting holistic approaches to health and longevity, individuals can experience a sense of wholeness and overall well-being. These approaches consider not only the physical body but also the mind and spirit. They encourage self-awareness, mindfulness, and self-care, leading to improved mental health, reduced stress levels, enhanced emotional resilience, and greater vitality. Holistic approaches empower individuals to take an active role in their health and well-being.




Summarizing the key points discussed

Longevity is not just about living a long life but also about maintaining good health and vitality as we age. It involves looking and feeling young, making healthy dietary choices, improving overall health through breathing techniques and heart rate variability, harnessing the power of chlorophyll, correcting posture, and decompressing the shoulder girdle. Prevention plays a crucial role in reducing the risk of diseases like Alzheimer’s, and embracing aging gracefully involves changing perspectives and adopting holistic approaches to health and well-being.

Encouraging readers to prioritize their health and longevity

Prioritizing health and longevity should be at the forefront of our minds. By making conscious choices to prioritize self-care, nourish our bodies with healthy foods, engage in regular exercise, and cultivate mental and emotional well-being, we can significantly improve our overall health and prolong our vitality. It is never too early or too late to start taking action towards a healthier and more fulfilling life.

Empowering readers to take control of their well-being

The power to achieve good health and longevity lies within each individual. It is important to take ownership of our well-being and make conscious choices that support our longevity goals. Educate yourself on the latest research and evidence-based practices, seek guidance from healthcare professionals, and explore alternative therapies and practices that resonate with you. Remember, you have the power to shape your own health and create a life filled with vitality, joy, and longevity.