Good afternoon, everybody. So up first, we have Dr. Eric Verdin. He is the president and CEO of the Buck
Institute for Research on Aging. He's also a professor at the Leonard Davis
School of Gerontology at the University of Southern California. Last but not least, he's a professor
at the University of California, San Francisco. Welcome, Dr. Verdin. Good afternoon, Villagers. I want to start by thanking Aviv Clinics
for putting this meeting together. I think there's nothing
that pleases me more t
han to actually meet and present the work that we're doing
and to share it with you. I also want to congratulate you
for being here. As you will see, lifespan, healthspan is all about taking care of your own health. And this is going to be
one of the messages that I'm going to be sharing with you. And by being here, you're already showing
that you're taking the first step and at least a critical step and
taking your own health into your hands. So let me start by asking you a question
with a rais
e of hand, who wants to live to 100? Okay, but it's high. But it's a it's not everybody. And I think it's going to be an important
point that I'm going to bring back to this question later and decide,
you know, why did you answer in the way you did? I have organized my presentation
and a number of breakthroughs. And I think this is
really one of the message I want to share with you
is that there has been another growing revolution in our understanding
of the science of aging. And we lie right no
w at a critical point
where in the last 20 years of work, we have redefined what aging is
and really what it means to grow old. And I think this revolution is slowly
permeating and entering the realm of clinical medicine. And Aviv Clinic is a good example of this. And therefore, one of the messages
that I would like you to leave with is to do everything to be able
to capitalize on this revolution, which will really change in a dramatic
way, the way we age and the future. So for breakthroughs, I'
m going to be sharing with you
quite quickly, just to give you a glimpse of what aging research is today
and what have we accomplished. The first finding is
that we can change the rate of aging, and that's an amazing 25. 30 years ago, this was thought impossible
and through the work of many colleagues, we really have been able to identify
a number of dials, things that exist within the organism that we can trigger
either through a lifestyle intervention or through a drug
that will change the ra
te of aging. This happens in animal models. And I'm going to give you a first example
of a classical experiment, which is actually almost 100 years old,
where whereby we can study
the aging of mice in the laboratory. And what I'm showing you here
is what we call life curves. So we starting with 100 animals are on
the top left, and we follow these animals. As the animals die, the curve goes down. And you can see in orange, non-CR is against their own. So apologies. Thank you. Thank you for keepin
g me on track. You can see in the top left arm,
we start with 100 animals. As these animals die. Look at the line on C.R. They progressively die. And by the time they reach 36 months,
this is the maximum lifespan of a mouse. All of other mice
in that colony have died. Now, suppose you take these mice and measure of how much they're eating individually,
what we call adlib. They're eating as much as they want. The food is always available. What we do with them
is we restrict the amount of calories
that they have available by 25%. You can see the curve
shifting to the right. What this means is now
these mice are living longer on average. But look at what happens
when you’re restricting this by 65%. The mice are living almost twice as long. So this is actually pretty amazing
to think that there is all that life potential
that was locked in and not made up. Now, calorie restriction as you can
probably imagine, is not easy to do. There's a there's a calorie restriction
society in America. So
some older people
actually have taken it upon themselves to to go on calorie restriction. And it's very hard. I've met many of these people
on calorie restriction and some colleagues told me one time that this might not make you live forever, but it will certainly feel that way. And so we don't recommend this as an intervention,
even though it is interesting to see what happens to these individuals
who do this. So this is the type of intervention
that when you do it in mice, allows us not to us
e all of the modern tools
of molecular biology and genetics that we do in the lab
in trying to understand what are the links within the cells and within the organism
that are able to recognize that there's less food and to and to transform
this into an increased lifespan. And so these are the types of experiment
that we can conduct in animal models. I'm showing you a little worm. C elegans, it lives 21 days. The fruit fly Drosophila,
which lives 70 days. And then mice, as I mentioned
that live u
p to three years. Now we can we have a calorie restriction
and we have a long life underneath. So we can again, using all of the tools
of molecular biology and modern biology,
identify the past what we call pathways. This is certainly a series of molecules
in these organism that are critical. If you remove them and you put these animal on calorie
restriction, normal response. And so we and many others in the field
have been busy doing this type of work. And this is what we found. Now, this looks
very complicated, but I want to point out a few critical points. You probably will notice
that there's a yellow ball called TOR in every one of the organisms
so that was one of the important points. We have identified pathways and molecules
that are conserved between all of these organisms, indicating that the regulation of aging
is something that happens, you know, from the little lonely worm
that lives 21 days all the way to us. We also have TOR. You have TOR in every one of your cells. That
's one finding. So aging pathways are conserved and they function
pretty similarly in different organisms. The second finding is, TOR is named TOR
because it means target of rapamycin. And rapamycin is actually a drug
that's available in the clinics today. And the implication is that,
and it's been demonstrated, that if you put at any
one of these animals on rapamycin, they live longer up to 20 and 30%. So these are animals now
that are living at completely normal life. We don't change anything
else to their
their conditions under which they live. But simply by taking this drug,
they live 20 to 30% longer. Remarkable finding. And today, after
about 20 years of research, we have in mice more than 100 interventions
that will do exactly this. Many of these interventions pointed
on the left are actually drugs. Some of them are already in the clinic. Metformin,
I suspect we have in the audience a number of you who are on glucophage. Glucophage, Metformin is a drug that it seems
to be having
anti-aging effect. Acarbose is another drug in the clinic
I mentioned rapamycin already and there's a whole series of them,
about 100 that are slowly moving from the early lonely models
to the clinic and into humans. I should say also that none of those
have been demonstrated in humans yet, but the efforts are ongoing
and my prediction is within the next 5 to 10 years we will have the first drug
approved in the clinic. that will delay aging. So think about this and think about it,
especially at
the end of the talk. Breakthrough Number two is, is the realization
that aging is the largest risk factor for what we call non-communicable disease. If you think about in 1900s, actually,
most of us were dying from infectious diseases,
tuberculosis, pneumonia and so on. All of these infectious diseases
have been replaced due to antibiotics, vaccination by a whole series
of new diseases that are shown here, and you will recognize them. Atherosclerosis, heart attack, stroke,
glaucoma, macular deg
eneration. Many forms of cancer are linked to aging, osteoarthritis, osteoporosis,
hip fracture, knee pain, hearing loss, sarcopenia, Alzheimer, Parkinson, type two diabetes. How much fun it is to get old
and the reason. So why I ask you the question
who wants to live to 100? A significant
fraction of you actually said yes, I do want to, but I would say pretty much
half of the audience said no. And I suspect
if I were to change my question and ask you, who wants to live to 100? Not afflicted by
all of these conditions,
please raise your hands. Yeah. So that that is the key thing
that I want you to remember. Aging is associated with diseases in a way
that by the time you reach 65, 70% of
the American population will suffer from one of these conditions
by the time you reach 70. About most of the people
will have two of these conditions. So we associate aging with disease
for very good reason. We've seen our parents,
we've seen ourselves, our friends suffer
from these debilitating conditi
ons. And in some way they really color
the way we think about aging. Aging is debilitating,
it's diminished capacity and so on. Now, what I want to point out to you
is that in our laboratory experiments with the animals, the equation
that aging means disease is disrupted. These animals not only live longer,
but they also live healthier. And we also know in our midst
we have centenarians who live not only to a hundred,
but they don't start being sick typically
until age 95 on average. So your typ
ical centenarians
will spend 5% of their lives afflicted by these conditions versus
the rest of us will spend about 15% of their life, 65 to about 78, 80. So and their lives really
the greatest potential of this field. People talk about longevity. Some of my more crazy colleagues
talk about immortality and living to 150 or living to 200. Frankly, I think it's all nonsense. And this is not what I'm working on. I'm working on really improving the
the aging experience that we all live today. And I
will make the point later
that most of the people in this audience, if you were to optimize everything
you can about your lifespan and could be expected
to live to 90, 95 in good health. Now think about this and think about what
you're seeing around you. Now, breakthrough number three is, this will lead
to a reinvention of medicine. So think about how medicine works today. We call it health
care. It's actually not health care. It's sick care, medicine is focused on. I'm really treating you when
you are ill. Medicine does very little prevention. It's organ based. You go see a cardiologist,
you go see a neurologist. Each of these doctors is talking to you
as if you were an organ, not a person. And you've all experienced this. It's reactive, that is, we wait
for disease to occur and then we treat it. And medicine does an amazing job at this. I don't want to diminish
the merits of medicine. We manage disease and we pretty much give
almost universal treatment. If you have high cholesterol,
you get on the statins. Even though we know that only one out of 20 people who are on
the statins will actually benefit from it. Now, what is the vision
of this for the future? Think about a true health care system
where it is system based. Remember TOR. TOR is not just in the heart
or in the brain. It's in every cell in your body. So when you get rapamycin,
TOR will affect-- rapamycin will affect the activity of TOR
in every one of your cells. So you will prevent disease
in every single organ.
It's also proactive and preventative. That is, we instead of waiting for you to actually be afflicted by a disease,
we will start very early. And finally, it is personalized. And this is using the new tools
of what we call precision medicine. So life, the last question is what drives aging? Is it genes or lifestyle? You probably have in the back of your mind a thought that, well,
my parents did not live very old. So, you know, I should probably prepare
to not to live very old either. And a lot
of people actually do
think this is another group of people who say, no, my lifestyle
is actually going to make a difference. So let me ask again another question. If you were to decide
what is the most important, your genes
that you've inherited from your parents about which you cannot do anything,
or is it the way you live? That's going to be the major determinant
in terms of your life expectancy. So first, the genes, the gene believers.
Who believe it is genes? Okay, who believes it is 50/50
? Okay. And the rest, I guess, who believes it is lifestyle. Okay. Well, I'm about to surprise you. 93% non-genetics. Lifestyle.
About 7% genetics, meaning that your longevity,
your healthspan, your lifespan is going to be determined
by how you choose to live. Now, the other thing
also, it's never too late. Even late stage interventions have very powerful effect
in your longevity. So I'm sorry,
I guess I was missing that slide. Now, what is lifestyle? And this is what I'm going to finish
in th
e next and the last 15 minutes. And look at this
is what I call the five pillars of aging and these five pillars of aging. You probably know about them,
at least to some degree. And I suspect many of you as retirees are
actually practicing many of those. But I believe there's also an enormous gap
between what we are learning that actually works and what people indeed
practice in their daily lives. And this is really what
the focus of my work at the Buck Institute and many of our colleagues,
is t
o understand which one of all these interventions
is actually functioning in the best way. So what are they on the left? Nutrition. What you eat, when you eat. Everybody knows about this. But you know,
what are you supposed to do? There's a lot to be learned. Second one is physical activity,
which I believe is the greatest anti-aging medicine
we have today and that we're going to have
for the next 5 to 10 years. Next one is our sleep. Probably one of the most important ones that you can optimize
.
And stress mitigation, you know, managing your stress
in a successful manner. The fourth one is what we call is human connection. And believe it or not,
it is the strongest predictor of your life expectancy
and the fact that you're here as a community,
that you live in a wonderful community, that you have a lot of friends,
that you are engaged socially is the strongest predictor
of your life expectancy. This is what the data says. Now, unfortunately,
it's very hard for us to study in mice. I d
on't know how mice are feeling (laughter),
are feeling about each other. But we know, for example,
if we if we grow our mice lonely in cages by themselves versus four or five or how
we usually do it, their lifespans shorten. That's been shown in many species and there are a lot of peoples
trying to understand what is it. But it's not only
a human connection is also the sense of purpose. What are you here for? Are you are service to your family, to
your friends, to community, to the world? These
are all sort of very hard
things for scientists to study,
but they are incredibly important. Last one, last bucket
that I'm showing you here is the drugs. And the drugs are not here. And I think I want to be totally honest,
even though, you know, some people have already started to take metformin,
even though they're not diabetics. You'll hear about this
from my colleague, Dr. Barzilai later. These are not proven. And so,
you know, people make individual decisions in terms of whether they are wa
nting to go
on these drugs at this point. But I can tell you the answers
will come in the next few years. So the idea that I really want
to encourage you to look at these four buckets on the left
are what you should be focusing on today with all of the intention that you have,
because the bucket on the right, the drugs will come in the future
and might give you a further boost. So every time I give a talk, people say, well,
what's the take home message? What am I supposed to do? What can I do to
day
to maximize my health span in my lifespan? Now, let's start by the the worrying and the sad news today in the US, we have a shorter life expectancy
than almost any any other high income countries,
the Western world, including Japan. And so on. And paradoxically, we spend most in the world on health care
and we are 31st in life expectancy. Let me show you what it looks like. So this is the life expectancy in the US. You can see we've been lagging for a while
behind the rest of the Western wor
ld and this has been even further
precipitated with COVID 19. You can see the really rapid
dip down to 76 where most Western countries
today are around 82. Now, I want to congratulate you for living in Florida, because I live in
I live in California. You live in Florida.
These are the blue areas. You can see there's incredible disparity
in terms of life expectancy in this country,
which is very strongly regional. But we can also see this,
the level of different communities. If you do the same st
udy in Glasgow,
it's been done in Glasgow, in London and in Cleveland,
you can see depending on the zip code where
and how long you're going to live. In fact,
your zip code is one of the strongest predictor of your life expectancy, paradoxically, which means, you know,
which makes sense if you live in a in a more educated, wealthy community,
you have more time to exercise. You have access to organic food
versus living. You know, in an urban ghetto
where you actually have access to no vegetables,
where you’re working three jobs and so on. So it just makes a lot of sense. And I can say I have not seen the data
for this particular area, but I'm almost ready to predict
that it is a very long lived community. Now, I've made the point earlier that most of you today could expect to live to 90, 95 in good health. And I'm able to say this is that we know
when we look at some unique zip codes, they are communities in the US today that lift average life expectancy is 88
and one of those is right
next to where I live is a town called Ross
in northern Marin County. And I can tell you that when I go to this
community, not everybody is exercising. Not everybody has a perfect diet. I mean, obviously, as a wealthy community,
people are doing a lot more than other areas. But 88
is even without optimizing everybody. Hence the prediction that 95 is not
a far cry from where we are. So I want to review a because you're still wondering. Each of you. Okay,
what am I supposed to do? I won't be able,
unfortunately, in 30 minutes to go through everything
that you should be doing. But I want to give you at least a framework
in which you can think about your own longevity
and what you can do to optimize it. This is a study that was published in the Journal of the American Heart
Association looking at the impact of healthy lifestyle factors,
because you might wonder, okay, I exercise, but I like my alcohol
and I like to eat what I want. And so what is the effect
of this exercise versus this one
? So what is the relative impact
of each of these variables? So this is what the study did. They looked at a number of healthy
lifestyle factors and measured their effect on life
expectancy in the US population. And this was actually done by combining something called the Nurses’ Health Study
and the Health professional follow up study. 123,000 people were studied in this. They were all sent questionnaires
to try to assess. So there are some variables
people may not have answered exactly, but I
think it's a pretty strong indication
and that study is a landmark in the field of preventative health. So the conclusion of that paper is that what they recognize,
what they recommend is a recipe for increasing your life expectancy
by 12 to 14 years. They identified a number of low risk, low risk lifestyle factors that actually
really maximize your longevity. Some of them are completely obvious,
but some others not. So. Regular exercise. Again,
I go back the best anti-aging medicine you will ha
ve ever,
at least for the foreseeable future. Moderate alcohol consumption. I usually hate to bring this up to people. We have been sold the myth that alcohol
actually increases your lifespan. The only thing I have to say regarding
these studies is the idea that many of these studies were supported
by the alcohol industry. (laughter) And so you draw your own conclusion,
and I've made the point in front of audiences like this
that alcohol is the new tobacco. Remember how we were sort of delusio
nal
about what tobacco meant in the 70s or 60s? And then we had a movement essentially
eliminating tobacco for most of our lives. And, you know, cancer rates went down
and heart attacks went down and so on. The same thing will happen with alcohol. And I think I am not recommending
for people to abstain from alcohol, but I'm certainly discouraging them
from using alcohol, thinking that it will improve their health. It will not, and increases cancer
and increases Alzheimer's and increases pretty m
uch every complication
that we can think of. And the people who don't drink
live longer periods so that I still drink, but I drink in moderation
and I drink for various special occasions, maybe one or two glasses a week. That's and I feel a lot better. My sleep is much better. I feel stronger,
healthier, clearer-minded. So take this one home and think about it. No smoking. That's a no brainer. High quality diet. I'll say a few words about this. And a healthy weight were the really the key low ri
sk lifestyle factors. Regular exercise, again, the data
here is a little complicated to look at. I just want you for every one of them
to look at what's happening here on the left between
the people who actually are exercising for more than five and a half hours
per week, gain an extra eight years of life, three and a half hours a week,
almost the same thing. So there's a lot of diminishing return. Once you reach a certain peak of exercise,
you can keep exercising more. You can do it because you
like it. But in terms of if you want to get
the maximum bang for your buck three and a half hours
a week, that's 30 minutes per day. As retirees, I would I would venture to say that you at least
have an hour a day to exercise. So, I do exercise an hour, an hour
a day. And frankly, it's not only thinking about longevity
is just a question of wellbeing. It suppresses depression and it does everything that you can
probably hope from a wonder drug. And this is true for females and males. So remembe
r that 15 minutes of walking in the morning
and at night, and I would hope that you would all commit to me
that when I come back next year. This is something that has changed. And if you don't do it
because you have a problem of mobility, which is become significant,
get a stationary bicycle, join a gym class, do water aquatics. There's so many ways to exercise,
but physical activity is the basis of healthy longevity. No smoking, no smoking period. That's an obvious one. If you are a smoker, you
lose. You can lose up to
ten years of life, 12, 12 years in males. And that should be a no brainer. High quality diets. Again, people here
where I'll just since I'm running out of time,
about six to four years of extra life the the things that you should really be
focusing on are listed here five servings of vegetables per day, extra serving of green leafy vegetable. Skip the French fries. Doesn't mean you can not-- I'm against any absolutist
diets, for example, I don't support the vegetariani
sm
or veganism. The question is there
are a number of things that we all love. I'm Belgian, by the way, originally
from Belgium, but so I love French fries. And it's a really-- for those of you who travel to Belgium,
we have the best mussels and French fries. And it's impossible for me to imagine life
without eating French fries from time to time. And I suspect
it's the same for all of you. Just don't eat them every day. And if you eat in them twice a week, eat them once a week
and enjoy them ev
en more. So four servings of fruits
avoid fruit juice. This is one of the biggest
myth in the world. That fruit juice is healthy. Fruit juice is like Coca-Cola. Again, there's no difference
from the metabolic point of view. It's not healthy and you should never certainly
not in the morning for breakfast. Second thing that I hope will change, 15 minutes
of walk in the morning at night no fruit juice Eat fruits. Totally different . Eat an orange
because the orange, the juice comes the same same am
ount of juice is actually present
in the context of fiber in little cells. When you chew on an orange,
you probably feel these little cells
breaking it individually. You don't break all of them. The rest goes into your stomach,
you intestine and is slowly digested. That means the sugar from the fruit sort of drips into your bloodstream
very slowly. And therein lies the key five or six servings of whole grain. per day, one serving of protein from nuts, legumes
or tofu. Eat fish at least once a we
ek and add healthy fats
like olive oil, avocados. Skip the butter. It depends what kind of butter,
but in general, try to favor these healthy oils and avoid seed oils. You're probably have heard
about the seed oils. Really to be avoided. You can read more about it online. Again, moderate alcohol consumption. I've said already alcohol should be a special treat,
something that you enjoy on an occasion. Not certainly not every day. I don't find it healthy or helpful
and maintain a healthy weight, w
hich is going to happen as a function of
all the other changes that you're making. If you're eating regularly
and if you're eating a lot of fibers and vegetables, very hard to gain weight,
eating vegetables. Now, here's the most important slide,
because you might wonder, okay, this is nice, but I do one of these
and I don't do the other. I drink
I like, like three glass of wine a day. Is that the fact that these interventions
stack up? So and this is shown here, each of these lower risk risk lif
e factors counts for one. And what you can see here,
if you add them up eventually you get to 14 years of extra life
in women, 12 years of extra life in men. And so the framework that I would like
for you to think about this is I think about for my own health,
I think about them as buckets. So I have a bucket for nutrition,
I have a bucket for a bank account, the same way
I think about them as individual accounts. It doesn't mean that I have to be perfect
on everything every day, but every time
I put something in an account or a bucket,
it's an investment in the future. And since we know they work together,
the more you put in each of these buckets, the better you will do. So as you go through your day
in the next few days, think about these five different
categories and think about making one change every day about the way
you exercise or the way you eat. I guarantee you
that at the end of the month you will start feeling better
if you're not feeling good. If you're doing all of this
already.
Congratulations. You didn't even need to come today. So all of the advice, it basically adds up. Adherence to a low risk lifestyle
means a longer life. This could prolong
life expectancy at age 50 by close to 14 years
and 12 years for men. And again, we'll be back next year. I think our work with the Aviv Clinics,
who has been a pioneer in actually bringing this type of revolution
to the clinic. And hopefully next year I can
I can have a whole lecture about nutrition or all about exerci
se
because you’re probably still left, you know, form of exercise is better. There is, this is the Last point that I'll make. Since I have 29 seconds,
I want to use all of our-- Actually, I'm already over. So I will wrap up and I will thank you
for your attention and see you next year.
Comments
Whoever videotapes these presentations should imagine they are in a Graduate School Class where the Professor is talking about a presentation that is also being shown on an overhead projector. It's vitally important to see what is being shown as the Professor talks. This means that it's vitally important that the information on the overhead projector be clearly shown in this video. It's more important than watching the Professor because you don't need to see the Professor in order to hear what he is saying. One way to tape this video would be to focus on Mr. Verdin as he is introduced, then move to the projector slides most of the time with occasional views of Mr. Verdin. An alternative way of doing the video would be for one person to tape what is on the overhead projector and another person tape what the Professor is doing. Then, during editing, place both videos side by side with the overhead projector data taking most of the screen. The data on the screen should be seen most of the time and should be easily readable to the viewer.