The Science Of Growing Young & Extending Your Lifespan w/Sergey Young EP 1153

This is episode number 1153 with Sergey Young. Welcome to the School of Greatness. My name is Lewis Howes, a former pro athlete turned lifestyle entrepreneur. And each week we bring you an inspiring person or message to help you discover how to unlock your inner greatness. Thanks for spending some time with me today. Now, let the class begin. Anne Frank said how wonderful it is that nobody need wait a single moment before starting to improve the world. And Roy T. Bennett said, don't be pushed around by the fears in your mind. Be led by the dreams in your heart. My guest today is Sergey Young, who is a prominent investor in age reversal and life extension research and one of the world's most knowledgeable people on what the future holds for life extension. Advancing human longevity has become a passion of his the last few years after his father, having a tough battle with cancer and having a personal health scare of his own. And he's written a new book called the Science and Technology of Growing Young, an insider's guide to the breakthroughs that will dramatically extend our lifespan and what you can do right now. I'm so fascinated by the idea of longevity and I know this information will be life changing for so many of you. And in this episode we discuss the worst things to do for longevity, the most important things to do to reverse your age, the possibilities technology will introduce for improving our health and lives and why so Sergey firmly believes that if we can make it through the next 15 to 20 years in good health, we have a strong likelihood of living healthy to 150 years young. Yes, that's right. We're gonna live a long time if we implement these strategies. And a big thank you for being here, everyone. If this is your first time here, please click the subscribe button right now over on Apple Podcast or Spotify to stay up to date and informed on the latest and greatest on the School of Greatness. Okay, in just a moment, the one and only, Sergey Young.

Welcome back everyone to the School of Greatness podcast. We've got Sergey Young in the house. My man, good to see you. Excited about this. You're on a mission to live to 200 years.

I do, yeah.

You want to reverse aging, you want to live to 200 years. Why do you want to do that? And is that even possible for us to live beyond 120?

Okay, so why do you want to do it? It's, I have so many things that I can do on this planet. So right from the beginning, when I was a kid, I had plenty of dreams. And my mission is to change at least 1 billion lives by bringing affordable and accessible version of healthcare and longevity to the world. And so you need a lot of time for that. Right.

It doesn't happen overnight.

Yeah, it's not. So, and human body and mind is like the most complex thing for us to handle, to crack the code, to extend the resource. So that's actually requires a lot of time. So if you think about this, if it will be one silver bullet solution for our longevity and health, we would then invented this or discovered this either in the process of evolution or through kind of science. So it's obviously it's much more complex than that. So that's that's a mission thing. And from personal perspective, I have four kids as I am investor. So I'm saying I have diversified portfolio of four kids. And well, it's just another reason to leave.

So is it possible to leave to 200?

Yeah.

Okay. Let me be upfront. It's completely irresponsible promise today.

Yes.

And I'm actually communicating and using this to 100 years by a number of reasons. One, if we want to change a lot of lives, you need to get an attention. So when you come into conversation saying, well, how about living 100 years? People are like, okay, you know, I've seen people who have done that.

Lots of people have done that. Yeah, yeah.

So actually, I've created this whole three horizons, like Horizon 1 today, Horizon to like in five to 10 to 20 years for us to live 250. And then it was not enough. People were like, okay, the oldest woman on Earth lived 222, so 150 is almost there. So I created the third Horizon, like human avatars, human brain AI integration, virtual world, and saying, well, this is where we're gonna go if we wanna live 200 years. But so again, I'm really mindful that this is irresponsible promise. But it's such a great aspiration.

Sure.

And as we discussed, like every morning, I'm 49, so every morning when I wake up, I have like 3/4 of my life ahead of me. So this is like the biggest source of energy for me. There's so many things I can do.

So just thinking that I'm going to live to 200, it makes you start to change the way you think, your actions, your habits, your routines, your plans. you're not planning like, I'm going to start getting sick in 20 years and then retire and then just sit around. You're like, I've got 150 years left.

Yeah.

Well, that's. That's.

It changes your identity.

Well, all. Well, this is. This is the term that we use your psychological age identity. And obviously, by our lifespan and life cycle terms. So if I'm 49 out of my 200, I'm still a kid. in a way, right? So the world is full of opportunities for me. So that's the aspect of that. And then your energy change, the way you look, the way you communicate, the way you dream, the way you share something with people. So that's a very important aspect of that. The other aspect is we almost, and this is one of our limiting beliefs, we always neglect the connection between our mind and body. We kind of think it's separate. It's not. So if you start thinking, I'm young and you have your psychological target age, like 10 or 15 years below your calendar age, your body actually starts to react and develop itself in a different way. Because you're more younger.

Just the chemistry of your.

Yeah. So if you look at biomarkers, Right? The studies where we managed to reverse aging, literally, at a very small increment still, but it's just a lot of progress. Always had this psychological component, like psychological work stream, when people just think that they're younger than they really are.

When they think they're younger, they physically become younger.

Yeah.

And we've been able to track that or research that.

Yeah, so basically what is happening.

We.

Just done a piece of research last year. It's still pretty small group. But then the psychological aspect of aging, like thinking young, like almost think and grow young, just one of the sub chapters in the book is always the part of rejuvenation routine and a lot of studies where we actually trying to reverse aging. Best of biomarkers that you have, like.

44. and what's the best way to think young? What does that look like? Okay, so what's the practice of thinking young?

Okay, so I can tell only from my own experience. Well, that's why we're having this conversation, right?

How do you think young?

Yeah, so first of all, you just need to almost ignore your calendar age and allow yourself to be younger in terms of your dreams, aspiration, behavior, just ignore like a social standards for you and social conditions and pressure for your calendar age. And the best thing is just think about the figure. So my figure is 25 years old.

The figure?

Yeah, like a particular age that you think your psychological age is. This is who I am.

I'm this old.

Yeah, I'm like 25 years old. Obviously, I'm having my conversation, well, Sergey, come on, you might look like 35 years old. You're not that young. But then in the end, if it's part of you for like many days, weeks and month, it just becoming your almost identity. So having your target psychological age ridiculously below your calendar age is a great way to start.

It's a great strategy. So that's just saying you're 49, so you'd be saying like, Yeah. I'm 25 years old. I feel 25. I feel and look 25. Just saying this to yourself, repeating a mantra, writing it down, what is it?

It's priming. So what I do like in the morning when I do priming. So I'm like, okay, I'm gonna live 200 years. Actually, it's better to add healthy and happy years. Yeah, and I'm not gonna live 200 years. Yeah, no. Because universe will give you like the figure, but the quality is probably more important than quantity. So I'm gonna live healthy and happy years. 200 years in the body of 25 years old man. And that's it. This is what I'm doing. And then in the evening when I have my gratefulness moment, I'm also, I'm just repeating that and that's it. And, and usually it takes like a week or two for you to accept that or start accepting that and just make it and see the changes. You'll be amazed. You're gonna behave like a kid. Your level of energy is gonna be completely different and level of aspirations and your mission and your kind of life plan is different as well.

I know you have like two different visions. One is like, okay, for the next five to 10 years, what are the things that are available to us now to help us age in reverse? And then 10 years and beyond, all the other things that are coming that aren't here yet that we can look forward to. So what are something that someone who doesn't have a lot of resources and funds right now, they can do to start aging in reverse besides psychological age today. Yes.

Okay. There's so many things that we can do. They might sound boring, but they work just in a brilliant way.

Right.

Okay. Just for the interest of time. So in the book, I have like a bonus chapter. It's two times bigger than any other chapter in the book, and it's about 10 longevity choices. With your permission, I just want to go through five. Let's do it.

Yeah.

Five buckets.

Yeah, five longevity buckets. So. And let's start with the one which is your importance of your annual health checkup.

Annual health checkup.

When I have 30 seconds on longevity, even on the passport control, when people ask me like, you know, what brought you to United States? I'm like, you know, I'm on longevity mission. I want to change one billion lives. And I'm like, what? So what do I need to do? So when I have 30 seconds, I'm saying the most important day every year in your life is the day of your annual checkup. So yesterday for me, I went to Human Longevity Center in San Diego. It was the most important day for me this year. When you have your annual medical checkup, it should be as comprehensive as possible and it should be as expensive as possible to the extent you can afford. Okay? But then, and what are the things.

You'Re doing at that checkup? What do you do? Is it drawing blood? Is it checking your sight, your hearing, your heart?

There's so many things that you do there. I gave 21 blood samples just to go through all of my biomarkers. Yeah, but remember, I'm kind of a crazy guy. This is my mission. Passion.

You could do like three probably.

Yeah, but I just want to mention that you don't need to go to extreme. What healthcare system has to offer to you on whatever level you are in society and in terms of your wealth, is enough to detect the biggest risk factors and problems in your body, right? So don't think, well, of course Sergey can do it. He's a longevity investor, he has an access, he has a knowledge. Yes, I do, but a lot of people around me, it just hospital next door and having a dialogue with your doctor or with healthcare provider saying, you know, annual checkup and your risk are heart disease, cancer, diabetes, and not really neurodegenerative disease because we really don't know now where it comes from and how to treat that. So that's the thing. So what I do is like full body MRI, 21 samples of blood, CT, ultrasound check of your arteries here, your heart. I actually put the heart monitor, a big fan of wearables, yeah. It's crazy, so what is that?

That sticks in your chest.

Yeah, so actually, this is a lot of fun.

How's it come?

So for, you have audio audience as well. So that's like a small piece of wearable right on your chest next to the heart. So you can look.

It looks like a glucose monitor a little bit.

It is, yeah, I actually have glucose monitor here. So it's internet of body, we'll come back to that. So you put it on your chest, you wear it for probably seven, days. And what it does, it does, it's monitor performance of your heart on every minute within this seven days. So then you ship it, it's right here in the chip, and it's much more kind of scientific, precise, and data-driven that everything is tracked.

How are you sleeping? What's happening during the day, in the morning, at night?

Exactly.

It's tracking all of it.

Yeah.

And it's shaking, and the major focus is performance of your heart, right? Because heart disease and cancer are.

Two.

Biggest reasons for that. It's like more than 50% of deaths after age of 50 happening because of these two reasons.

Heart disease or cancer?

And cancer, right.

How can you prevent those things?

Okay, so coming back to your annual checkup, right? Longevity bucket one. Think about cancer 20 years ago. People thought it's a case of death. People were actually deferring their cancer check because if you knew you had cancer, you're going to be dead in just a few months. Well, it's not the case anymore. We're right in the middle of winning the war against cancer. It's still very expensive. It's still extremely dangerous disease. But if you detect cancer, and we invest through a longevity vision fund, we invest a lot in early cancer diagnostic. Early on, like stage one cancer, your chances to recover is 93 to 100%, depending on the cancer type. Imagine.

If you detect it early.

Early.

So that's why having the health checkup once a year will allow you to catch it early.

Exactly. And technologies, is really progressing in this field, right? I'm not sure to what extent you're comfortable speaking about colonoscopy, but that's the main kind of tool and intervention for us to check like a colon cancer.

Colonoscopy.

Yeah. Yeah.

So then I call- How many of.

Those have you done?

So I was just delaying my, I.

Was like, I don't wanna do it.

I was like, I don't wanna do it. So I do it under sedation. So I've done two in the last five years. So I call Human Longevity up and say, Guys, do I need to do one this year? And they said, no, we have the Colon Guard, like a new product, and it's like $19. One nine.

Colon Guard.

Yeah.

It's like a supplement or something.

Yeah, no, it's a test. It's actually a fecal test. I'm not sure I need to go out on these details for the audience.

But it's a test.

It tracks your stool. Yeah, yeah, yeah.

And then you send it in.

Yeah, yeah. And then it's, Wow. But just using the, newer network built by artificial intelligence on the basis of 100,000 samples for the price of $19. You have almost like the same detection results, detection rate, like this invasive, awful and scary procedure. And if you buy 20 tests, I mean, you don't need to buy it. It's just part of your plan, right? But like for 20 tests, you pay $100. Imagine, so every technology that we invest in the longevity vision fund, don't change the current state. It's not improving this by factor of 10 or 20%. It decreases in the cost of healthcare for people by a factor of 10, 20, 50 times. And we invested in affordable ultrasound diagnostic. We invested in different wearables. early cancer diagnostic as well, like $19.

Wow.

That's amazing. And like with and it's more than 90% and you'll discover the very early signs of the colon cancer in combination with full body body MRI. And I can speak forever about the importance of early detection and the same with heart disease. Just in the last 10 years, you have, you know, special surgical robots, you know, like whatever the problem you have in your heart system, it's going to be fixed with enormous degree of reliability by human doctor who's just operating this through computer and this beautiful robots who's just doing. So, you know, again, I can talk about this forever. Bucket number one, the most important health checkup.

And where can someone go wherever they are in the world? Do they just go to their local doctor? Do they go and say, I need an annual health checkup?

Yeah.

So, yeah. And my focus.

Yeah.

And my focus is health disease. cancer, diabetes.

So ask them to test you on those things and go from there.

Yeah, exactly.

So that's number one, annual health checkup. That makes sense because knowledge is power.

Exactly.

And if you're not, I think most people are like, how do I delay this checkup the longest until they need to do it? Because they feel like something's off, then they check up. But preventative care is probably the best.

Thing you can do by a number of reasons.

It's like just do the things to prevent it so you don't have to get sick.

Exactly. Well, it's 10 to 20 times cheaper. Yes. Right.

It's much more successful.

Less painful.

Yeah. Yeah.

It's less painful. And you don't need to wait until your body will manifest itself with disease. Because at this stage, it's almost like stage four. Right. And your recovery chances, like, if looking at cancer is what, 20 to 30% and. And in terms of the call. And even if you survive, like. My father had lung cancer back in 2005. He survived, but he shrunk in size by one-third.

His body.

Yeah, yeah. And his quality of life never recovered to this extent. So this is where my passion for longevity starts.

You are living longer and more quality.

Yeah, yeah, exactly.

Okay, so that's number one.

One, two, I call it don't die stupid or don't do stupid things. Or Scientifically, I call it passive longevity, right? So if you're smoking, statistically, you're gonna live 10 years, well, less.

Right.

And if you look at the average for your gender and population group, okay? So smoking, minus 10 years from your life. Not using seat belts, minus two years. Seat belts in the car? Seat belts. Yeah, minus two years from your life. Well, excessive consumption of drugs and alcohol, I don't even have the figures, but that's dangerous as well. So these are the simple things or don't doing super extreme sports. For example, I've been blessed and I had an opportunity to travel to South Pole and North Pole because it's still pretty safe trips. Then I thought, okay, what if I want to go to Everest, like the highest mountain on earth? So, probability of death, if you try to do it, is a little bit above 6%. So, I thought, as a man who wants to change 1 billion lives and father of four kids, I don't want to do it. So, these are the simple choices. And again, they are all rational in regards to smoking or your safety procedures, etc. that's very important too. And people really underestimate that.

Don't die stupid. Don't do things so extreme that it gives you more chance of dying younger.

Yeah, yeah.

Okay, number three.

Third is diet. So one of our limiting beliefs, and this is what has changed for us, is we underestimate the power of food and the food and the fact that food can be our medicine, right? So in this regard, there's so many disagreement in in scientific circles around what actually extends our life today. But there is almost one agreement, even the most skeptical ones say that if you decrease the number of calories, your caloric intake, it's almost, it's almost guaranteed that you're gonna live like two, three, four years longer and the quality is actually gonna be better.

Crazy.

Yeah, it is.

You'll look younger too.

Yeah, yeah, yeah, exactly. But then the question is how you do it, right? Because you know what, it's for me, it's a nightmare just to three days a week, sorry, three times a day, seven days a week just to control like the number of calories that you do. So what I do, I'm doing a lot of plant-based food because the caloric intensity of vegetables is so small. Even if we have like the whole table full of vegetables, you're still going to be fine. So that's one. Two, because of the current production practices for meat and fish, the industrial version of this is full of growth hormones, antibiotics, equally bacteria itself. So I'm just trying to avoid this. So that's important as well. And this is why you switch to vegetables as well. I also do fasting, but it's not for everyone. You know, I do like 36 hours of fasting every week. Monday evening to Wednesday morning.

I've been starting to do that from Sunday evening to Tuesday morning. Yeah.

And I feel great.

It's amazing. I just did this a couple days ago.

Yeah.

I've done it a few times this year. And I'm kind of like, okay, once a month right now. Try for 24 to 36 hours.

Yeah.

And it's like maybe every two weeks or maybe every week eventually. I feel like I'm getting leaner. I feel like healthier, younger, all those things.

So. Yeah. Yeah.

Well, that's, I also like your choice of weekdays. because I'm, I'm kind of trying, I'm killing the blue monster in the beginning, right? So I'm like, the most difficult part is like do it on Monday and Tuesday and then for the rest of the week.

Yeah, enjoy.

You enjoy yourself.

Yeah.

I also like wine, but specifically Californian one, but it's really unhealthy, specifically from the age of like 45 when your aging processes are starting to progress. So I, I'm sticking like probably one or two glasses of wine every week, like on my scene days, like Friday evening or Saturday. Max.

And that's it, yeah. I just did a brain scan with Dr. Daniel Amen.

Do you know him? Of course, yeah.

I interviewed him for the book, Amazing Guy. I just got my results back literally last week and did three brain scans. Supposed to go back in four months. He's given me some supplements and some hyperbolic chambers. Did my first one yesterday. I'm doing another one tomorrow. Supposed to do 40 sessions. Yeah, it's at Next Health here.

Yeah, yeah.

And in the chamber. And he said, I asked him, I go, we just had an interview come out with him, but I asked him, of smoking marijuana, cigarettes or alcohol, which one is worse for the brain? And he said marijuana, based on 80,000, I think, scan results, those that had marijuana had far worse brains. looking brands than those who didn't. He said, obviously, smoking and alcohol also affected, but marijuana is the worst. And so if we know these things, that smoking alcohol, marijuana is bad for the brain, bad for longevity, why do we keep doing them? Why do we keep doing it?

Look, it's a trillion dollar question. I can guess that I do think through evolution, we didn't really have access to all these things. our body and our mind has never been prepared to tackle the challenge of this kind of over availability of this world. Of this world, yeah.

Of the world, right? So much stimulation, so much opportunities, challenges, adversity, pain, suffering, media. Like it was a much simpler life 100 years ago.

Exactly, exactly.

There was still adversity, but it was like, okay, we're just hanging out with a few friends in the farm, right?

Yeah, that's it. Yeah, I agree. we've never been. Well, that's why I, I talk about discipline and the unit and longevity, because otherwise your body, through centuries, actually through million years of evolution, has not really been prepared to, to handle all this stress and all these choices. That's, that's probably the shortest way to answer that.

Okay.

So that's how you diet. And also the final, you know, that was three, right? Yeah.

Yeah.

Final. piece on the diet is the importance of like take out the sugar drinks. So like we're drinking water today. So that's super important. We have way too much sugar that we should and we can't process in terms of how our body works. The fourth is physical activity. And we have a funny view on physical activity. So, I mean, as humans, everything is like black and white. everything is binary extremes. So it's a group of people just sitting and watching football on TV. The other group of people are, okay, I need to run a marathon. But there's so many things in between. The easiest thing you can do is just wear your Whoop or Fitbit or Apple Watch and count the steps. 10,000 steps a day is enough, actually, to transform your metabolic state to support your longevity. like a healthy state of your body. If you look at science, starting from 6.5,000 steps or 7,000 steps is actually enough, then it's a plateau. But usually say like 10,000 steps a day because we tend to under-deliver in terms of our target. And it's very easy, it's gamified, you can have immediate feedback like a badges, congratulations, prizes. That's the whole thing. I had an interview with Adrian Gore, the founder of insurance companies. I don't know who's their partner in the US, in the UK, it's Vitality UK. They started from South Africa and the only option and tools and resources they had to make people healthy is lifestyle changes. Because of the way the country was run and how poor they were, like it was like the only thing that they did. And they work a lot with guys like Apple, with Fitbit, just to make a change in your health through giving you different stimulus to do physical activity every day in form of steps. So like if you do every week, if you complete your seven goals, you get like a cup of coffee from Starbucks. Every two weeks is, I think, tickets to the cinema and then But then the funny thing, you'd be amazed how many things that we can do for free cup of coffee at Starbucks.

Like, oh, I'm gonna go do this for an hour. Yeah, yeah, exactly.

So that's the thing. So gamify it. And then obviously on top of that, if you can, you should add stretching. You should add like a cardio exercise because this is the best training for your heart and vessels. And remember, it's one of the top risks for that. So then it's heart disease and cancer. that's super important as well. And also heavy lifting. What I've heard, I've seen the study actually that people who are professional like heavy lifters, they have zero problems in any stage of their life, even during the old stage, zero problems with joints and bones as well. I don't know how it works, but it's really amazing. So that's worth, that's your health.

Yeah, everything is, I mean, There are some heavy lifter bodybuilders who have destroyed their bodies. So if you're an extremist with it, obviously it's gonna shut your body down. But I think the science behind this is like the resistance training, the heavy lifting is increasing bone density. It's like it's doing all these things for your body. Yeah. And muscle burns fat, so it's like helping you keep the fat off, which.

Is helping you stay younger and all those things. So that's physical activity number five. Yeah, number five. I call it peace of mind. and as we discussed them, every time we think about health, we kind of defer to and we focus on physical health. And I do think we underestimate the importance of the mental aspect of that because if we want to live longer, we want to live in healthy and happy state. So that's important. And that's a lot of simple things like sleeping. My rule is eight hours in the bed. seven hours of sleep.

So that's, that's what I resting for an hour.

Yeah, yeah, yeah. So that's what I do. You know, I might fall asleep earlier, but then just, I don't want to mix that, you know, time in the bed is not always your kind of quality sleep time. Then meditation is very important. The problem you just mentioned how difficult and, and, and. distracting this world is. So by this means we have, we all probably have very high level of cortisol, the stress hormone.

Yes.

And the way Mother Nature constructed our body, it's actually meant to be like a spike. So you see a bear or something dangerous in the forest, you have a spike of cortisol, the stress hormone, you run, and then in, if you're lucky, in, you know, 10 or 20 minutes, then you can actually relax and your cortisol level goes down. So, but we live in with extremely high cortisol level, hour by hour, day by day, week by week. And it's very dangerous. So, meditation is a really simple way to decrease your cortisol level. And it's got enormous health effect. And also in terms of the happiness, I think a sense of purpose, and sharing the social realization sense of purpose is super important. And again, as we discussed pre-show, if you think about religious leaders or people who have a big mission in life, they tend to shine more, have more energy, and live longer. So, I mean, a meaningful purpose. Exactly, yeah.

A meaningful purpose. Going back, so those are the five out of the 10 buckets. Going back to the psychological age and social, I guess, pressures or social norms. Something my father did as a child growing up is he would never celebrate my birthday. And I remember all the other kids in my class would have birthday parties, cakes, balloons, presents, all this. It was like this big celebration. My birthday comes around, nothing. I got no gifts, no parties, no nothing. It was just another day. And I remember after like a few years of this, you know, once I realized at like five, I was like, oh, I'm not even-- and there was like seven and eight. I was like, Dad, why don't you celebrate my birthday? What's like, do you not love me? You know, it was like, sad.

Yeah, yeah.

And he goes, Son, we celebrate you every day, but I don't want to put emphasis on your age on how old you're getting. because I've seen so many people focus on their age and be held back mentally and emotionally and physically by how young they are or how old they are. And so we never celebrated it. And I was like, Dad, but we can still get like a cake or something, you know, and have like presents. But he was like, I just don't want you to be limited by your age, by focusing on time as a factor that's of importance for you that can hold you back. And I thought it was you know, after of like the sadness of it, I was like, this makes sense. And I grew up feeling just like, it doesn't matter how old I'm getting biologically, right? But psychologically, I'm staying young and healthy and fulfilled and fun and joyful. I'm expressing myself like a child and therefore I feel young. And so, and I never feel like limited because I'm like, oh, I'm now 38 biologically. So it's like, I can't do this. It's like, no. I can still do whatever I want.

Oh yeah, that's a great story. I mean, it's obviously a little bit painful for the kids, if I can imagine. But that's a great lesson. But it's kind of a great habit.

It's breaking down the social norms of like how to put emphasis on our age. And how, okay, now you're big milestone 30, now it's 40, like oh, you're getting over the hill. It's like saying these things, words have meaning and start to psychologically affect us. Like now I'm middle aged. Okay, so you only got half your life left?

What do you mean?

Yeah.

So, Stalwal downhill from here, it's like the words we use transform our mindset, which affects our physiology.

Exactly, exactly. You also touched on a very important topic of how society and our life will change if we're all gonna live much, much longer. Whether it's 150 years or 200 years as well. And then I think the biggest mindset shift that we need to do is that Our life will consist of several beautiful mini lives. Okay?

Mini lives.

Mini lives.

Seasons.

Yeah.

Well, that's a great metaphor or way to call it. So then every 10 to 20 years, we will have an opportunity and a pleasure of changing career. Or start to do things that you always were dreaming of doing. So that's that I do think it's important to recognize and we always be on this trajectory of redefining ourselves and I do think it's very soon that we'll have an it's going to be a social norm to make a lot of changes in your life in terms of your education, career, even purpose, even a dream every 10 to 20 years. Well, that's one of the things to grow young. But also, I think it's a necessity in a world where our lifespan will go beyond or well beyond 100 years.

Yeah, that's cool. I'm curious about environment and weather. How does that play into age and aging? Are people staying young? Do people that live in extreme colds live longer? Do people who live in extreme hots, is it more mild temperature where they live longer? Do we have any research around this?

Yes.

So.

And this is very interesting actually. So every time we're talking about extremes, it's not really great.

Either or so.

So if you like right in the middle of Africa, and always under the sun, it's not that great because what it does, it's actually speeds up the aging processes in your body.

Yeah, yeah.

Well, the other The other extreme, if you are like really up north, then...

The body has to work so hard to stay warm.

So that's one. Well, the other thing is you are deprived of sun because it's like six months or...

Yes.

Yeah, what, vitamin D? Yeah, yeah, yeah. Of polar night and six months of polar day, you don't have like a vitamin D which process naturally in your body. and also you usually have certain limitations in terms of your access to nutritional food. Food is in deficit there in terms of variety and like vegetables as well. So you're really far away from your organic farm or wherever you take your vegetables from. So I do think that we all, like if you think about US or Europe in a sweet spot of where we can live to maximize our longevity. I also talk about this in the concept called longevity revolution. I do think, and I say there are seven signs of longevity revolution just for communication purposes. And first sign for me is that I want you and all of us to watch out how longevity friendly our environment is becoming. So, like China and India added 10% of their timberlands, in the last 10 years or driver's cars.

They added what?

Timberlands, like forest area, forest area increased, right?

So that's why is that for oxygen?

Is that for nature? Because I mean, I think making sure world is becoming better, right? And fighting global warming is on everyone's agenda. and, and, you know, like these countries, they, they kind of thought, okay, if we will increase the, you know, the timber like a forest land, that's going to help to solve a problem. The other sign is like driverless cars. So if you are, I was about to say, if you're driving driverless cars. So if you are in a driver's car, your chances to get in severe accidents or die is actually 10 times smaller.

If you're not driving the car. Yeah, yeah, yeah.

So if it's driven by a computer.

Is that out there yet? I mean, the Tesla that I have.

Has like self-driving, but you're still. Yeah, yeah, we get in there. It's just a matter of in the next, because, you know, I want to prepare all of us, not only for changes that we just discussed for today, but like, you need to stay on Longevity Bridge. In the next five to 10, 15 years, you need to be healthy and happy. to make sure you enjoy the benefit of all these technologies which are coming.

It's not too late.

I call it Horizon 2. So we will discuss that as well. But then drive these cars. So that's a natural choice. You just decrease mortality rate by a factor of 10. Isn't it amazing? Or plant-based meat or lab-grown meat. Well, that's just another caloric restriction intervention, if you think so. I'm actually very hopeful and positive about the fact that right now we have a choice whether you go for like a usual meat or plant-based meat as well. And I'm not religious about being vegan or vegetarian. I have plenty of friends who are.

Gonna.

Have this habit. But, you know, obviously all these changes in the environment contributes to.

Right.

You know, our ability to live longer and enjoy our life. In fact, I'm actually doing a lot of pro bono programs called Longevity at Work with the largest corporations on earth. I just don't want to use their names. And again, everything I do in longevity is me sharing the best of me, so I do it for free. But what we do, we create longevity bubbles, like a longevity enabling environment in their offices. So people use the stairs, there's healthy food in canteens and vending machines, they all have varicose and then week by week you just compare this department with this department, this state with this state as well. They have and right now we have so many apps for like meditation, for smoking cessation and an annual checkup is a part of so many health plans. So you just need to have like a good focus on that. So this is what we do. It's just another way for you to improve your longevity chances. To make sure you're surrounded with healthy choices rather than you're not just you opening out your fridge and it's like alcohol and chocolate. I love all of this, but it's just not really healthy. We are not prepared to handle these choices on a regular basis by Mother Nature.

Yeah.

What do you think is the perfect temperature to be at? If you're like 75.2 degrees year round, or is it good to have some seasons where there's like some cold months, some hotter months, some milder months. What do you think about temperature?

So if you look at distribution of lifespan all around the world.

What are the temperatures?

Yeah, so if you are this not on the extreme side of the earth, like not on equator or not in a North Pole, the biggest determinants of your lifespan is actually not the climate.

But.

Your access to healthcare, that's important. And your income, your genetic predisposition, right? So if you are unlucky in genetic lottery, you have like rare disease, so that's bad. Well, that's why my mission is to bring affordable and accessible version of longevity to the world. because I'm kind of less interested to create something which will cost like a millions of dollars and give just very few the opportunity to outlive the others. That's it. So, but then just to be practical here, I think anywhere between like in the room like between 68 and like 70 degrees is fine. People, so the way our body developed itself and optimize itself. It's just reaction to mini shocks. So that's why, like, cryo chambers is important. Hyperbaric chambers that you're doing is also important. So they change the inflow. It's usually kind of full of oxygen, so that's actually pretty important for your brain health as well. So that's why, you know, people love to, you know, to take, like, a cold showers, because, I mean, if you do it, like, for two or three minutes, it's just like, uh. body starts to respond to that like a mini shocks and like, and, and, and, and if you look at what Nassim Taleb, antifragile, antifragility book, so he's basically said that a series of mini shocks prepare, prepares us for handling much bigger shocks in our life.

Yes.

And this is the way body developed itself. So I do think, you know, making sure you're not that comfortable and it's volatile in a way and also temperature wise is important as well.

That's good. What would you say are the five worst habits that actually shorten our lives?

We covered this a little bit. So one is obviously smoking, right? And I can expand it to like drug addiction, so that's. That's one to.

Yeah.

I don't want to talk about alcohol. I I think it just goes without saying to is having your diet wrong.

Bad diet.

Yeah, it's bad diet. And specifically, we're living in a world which is full of Temptations. And we basically delegated and outsourced all our food choices to big food producers, other suppliers, to advertising as well. So I do think it's time to take back control and responsibility for your own health through kind of defining your own diet. Third is lack of physical activity. So that's really bad. Fourth, I think it's just this reactive approach to medicine which starts with us. So unless my body manifests itself, if I have a problem, then I'll see a doctor.

Right?

And it's usually by that time it's really too late to treat it in an optimal, inexpensive and highly successful way. I think just priming ourselves to be negative, right? Because, and we have, like, if you watch TV or you go to the news website today, you have a feel that the world is falling apart. It's not. This is like the, I know it might sound ridiculous for some of you, but this is like the best time to live on this planet, statistically, you know, through the whole history of humanity. Right? But then instead of that, we just we got this, you know, all the pieces of bad news. So I do think it's just keeping the distance from constantly negative news.

Yes.

And making sure that you have something positive in your life and in your mindset.

And how important is sleep to living longer?

You talked about it a little bit. I don't know if you had a chance to talk with Matthew Walker.

I'm supposed to interview him soon, but I've had Shawn Stevenson on, who's getting ready to go to sleep.

Okay, yeah. So, frankly speaking, before probably age of 45, I was looking at sleep as obligation. So it was always like endless credit of hours. Yeah, I can take. I can wake up early. I'll just do that. I'll stay late, Etc. And then after reading while we sleep. by Matthew Walker. This basically changed my life completely. So I do think it's super important by a lot of scientific reasons. And I obviously know, I have a lot of friends who run like longevity and human performance optimization clinics all around the world. So there's a guy called Dr. Jack Kruse. So first time I met him, I'm like, so what's your advice? So he, we had a lunch and he was just looking at me and he said the beautiful, he said, Sergei, every night we have an opportunity to visit the best clinic in the world. We go to bed. And I'm like, oh my God, this is the best way to put it. So I mean, it's like, and then it really costs nothing, right? So you don't need to be rich to improve the quality of your sleep. I mean, it's obviously just a lot of like techniques around that. But that's it. And so this is the best clinic in the world in terms of your hormonal balance, the level of energy. In fact, if you look at science, there's a, so if you were sleeping less than six, well, probably five hours, your chances to get Alzheimer is 40% higher.

Wow.

Yeah.

And neurogenerative disease, diseases are such an unknown territory for us. So, I mean, if you can almost guarantee you decrease your chances to hit that by sleeping more, I think we all should do this. Right, right.

And what about you mentioned not being negative. What does a positive mindset in general do for our longevity?

So my definition of positive mindset is, like, not judging people. And it's. It's. I mean, it's always much easier to say that rather than to live with this habit, but, like, your mental discipline is pretty important. So every time, like, I'm. I'm going in my judgmental mode, I'm. I'm always like, who am I? You know, who I am to judge these guys, right? And this. And if someone does something, sometimes it's just like a good reason for him or her to behave this way. We just don't know that. So there was a number of reasons. Like if someone is just not responding to your emails, well, think about what if they have like a huge trouble in the family. And we always, by default, we're just like, well, what's all this? You're just not responding to my email. So it's like giving people like a benefit of doubt. and always think that there's all positive interpretation of other people's actions. So that's one. The other one is just giving more than taking from the world. I think it's very important because we have this transactional mentality. So, you know, I'll just do something for you and you'll do something for me. I don't think it's the way how world and universe works. And I just realizing that. And, and I've seen so many lives changed with people who just decided one day that they're gonna share the best of themselves with the world and how rewarding it can be. And literally, like, and it's three, six months, and you just. get completely different level of support and positive vibes and good things happening around you.

Right.

What about money? How important is money and longevity? How important is thinking about money, making money, not having money? How do these play in? Do people with less money live longer? Do people with more money live longer?

So, and again, it's a sensitive topic for me because of my mission. Again, affordability and accessibility aspect is.

Is.

Of the major focus for what I do and the fund as well. So it's a very complicated question, obviously. And I think that money is a very important resource. Well, this is the way this world has been constructed. This is what we use to exchange for goods, services and some other things. So in a way, I, and again, which is coming back to one theme today, like how bad extremes can be. So if you're like really obsessed with that, it's actually replace your sense of happiness, sense of enjoyment in the world. You're like almost like insecure overachiever, which is working on and it's never enough.

Right?

So that's one extreme. The other one is like if you completely ignore the role of money in our life, whether it's in longevity or like in a broader sense, then that means that some of the important things will not be available for you because there's not going to be enough money or resources for you to enjoy that. And I'm not talking about, I don't know, big house or yacht or private plane. I just, I'm not interested in that. You know, my S is as comfortable in economy class as in private jet. So it's the same speed and it's the same point A to point B. So I'm, I'm really indifferent about this whole thing. So in this extent, but obviously I've seen so many people who became kind of happier by the moment they realized that life is just not about money, just about simple pleasures, happiness, Helping others kind of things. I know it sounds a little bit altruistic, but this is like, I'm always been criticized for being idealistic. So that's me. Yeah.

Yeah. I mean, you've been around in the venture capital world, investing world for a long time.

Yeah, 20 years.

You've met a lot of extremely wealthy people, billionaires you've worked with, you know, you know a lot of these individuals. Does having more money make you less judgmental, more mentally disciplined, more altruistic with the world in general, in your mind, or does it not matter?

No, I meant more in proportion. I meant more happier and healthier people in whatever the definition is. Like, I'm. If. If I can kind of say I'm middle class and middle class, whatever is between two extremes. I think it's because at a certain point of time in the equation between you and money, money becomes kind of first. So if you elegantly kind of ignore or de-prioritize that, it actually makes you more balanced. And think about, so when I started to do priming and I was just thinking about what are the things that I'm the most grateful for in this life, I was really shocked actually because I was thinking this whole career like raising the next fund, finding the company who can change the world is like the best but then it's like pictures of my parents, my wife and my kids and my dog actually. Yeah, the dog. That's it. And it was, I know it sounds really obvious but like for 45 years old man it was shocking realization that Whatever I thought is important, it's not. Right.

What about the next wave in 10-15 years? You've got a wearable on your chest, you've got a glucose monitor. This is like version 1.0 of technology connected to the body. But what is available now, what is going to be available in 10 years for us to look forward to so that we are disciplined now and we could use these things to accelerate living a longer life.

Okay, very interesting question.

There's glucose monitors now where you can track your blood sugar, your spike in your food, you've got this heart monitor that's in your chest right now. What else do we have right now?

Okay, so what I'm gonna do, so I call it Horizon 2 of longevity, and Horizon 2 is about what are the technologies and scientific inventions that we're gonna see and enjoy in like 10-15 years time, 5-10-15 years time. But what I want to do, I'm gonna talk you through like the three biggest areas for the change, but I'm gonna be using examples from today.

Okay.

Okay. So one is genomic medicine or like gene editing or gene engineering.

Gene editing.

Yeah.

So then, There's so many things which is happening in this field. And if you want to pick up like one technology and one piece of science, which would fundamentally change us as humans, is actually genetics, right? And our ability to influence that, reprogram that, etc. In fact, I do believe that in 10 or 20 years time, science and technology is going to be there. The problem is, it's going to be like, regulation, obstacles and barriers and ethics. I actually, I call it morality of immortality because I do believe that we have created technologies to extend our life, but we haven't created life that we want to extend. And that's like the biggest problem. So if you're interested, we can discuss later. But then.

So genetic engineering.

Yeah, like genetic engineering, because there's so many things that you can do. I mean, we might not know.

Right.

But Moderna vaccine and there's so many COVID. vaccines or it's just gene therapy.

Gene therapy.

Yeah. So that's actually, that's how close we are. Like 10 years ago, you can help like tenfold of people, like people who suffer from really rare genetic disease with the technologies that we had 10-15 years ago. Right now it's massive or there's a drug, I don't want to use this name, which helps you to reduce cholesterol. And 40% of people, a population in developed countries, including US, suffer from high cholesterol problem, including myself. So it's just gene therapy drug, which can, I mean, you do it probably once every six months, which reduce your cholesterol level. And this is how close gene therapy and overall field of genetic engineering come to us. So this is examples from today. But it's going to be massive in 10 or 20 years time. And that can, you can even on embryonic stage, you can make kids and people are prone to, sorry, you can like defend them from HIV, from a lot of many disease, from genetic disease as well. And like we already know like 3000 genes which are responsible for longevity. for us living healthier and longer life. So that's technically we will be able to reprogram them or switch them on literally next 5 to 10-15 years. I'm pretty sure it's happening today in the lab. But again, the question going to be is, are we ready as a society to accept that? And again, I'm not advocating this. It's a huge debate that we need to have. what is permitted there. But usually you start helping people who like and they really late, having really late stage disease where they have no alternative for treatment apart from that, similar to what is happening with Elon Musk and Neuralink. Well, if you think this, if you think about Neuralink as a way to help people who have Alzheimer or dementia, right. Well, that's, that's a great invention. So that's the first is Gene editing, gene therapy, very promising. There's so many signs and technology of this developing today, including vaccines. But then it's going to be transformational in terms of the size of application of this technology and science breakthroughs in our life. So that's one. Second is organ regeneration. So if you speak to father of gerontology Aubrey de Grey, he's saying that what we're doing now, we're transforming the view of human body from biological perspective to engineering perspective. It's almost like an old car metaphor that he used, that if you want to extend resource of the old car, all you need to do is just kind of do maintenance and change the parts.

So.

This is what we're trying to do in case of human body and actually human mind as well. there's so many things happening in organ regeneration field like we two years ago we invested in a company from Pittsburgh called like Genesis. All they do is they regrow organs inside our own body. What?

Yeah.

So then it's crazy. I think it's crazy.

Yeah.

And they're starting human trials next month.

That's crazy.

Yeah. They just. They just have FDA approval. So what is happening?

Oh, my gosh.

So in today's environment. If you have a problem with liver and you need to have a liver transplant, you wait six, nine, 12 months. Some people die. They couldn't really last that long. It's very expensive procedure. It's probably seven to eight hundred thousand dollars for that. And success rate is not that high because your body thinks that this is a foreign organ and it does.

It wants to reject it.

Yeah, rejected. So it's autoimmune. rejection reaction.

Oh my gosh.

So this is what is happening today. What lagenesis does, it takes a donor liver, split it in 50 or 70 pieces, use very non-invasive like laparoscopic operation to put it in your lymph node. It's actually here. Well, this is the best place to regrow that. And in course of three to six months, your body regrows like your liver be.

And then what, you remove it and put it in.

No, no, no, you just, it stays there. and look, our body is just piece of art, right? So, and it takes as much work from your damaged liver as possible and that's it, you just live with that. So they've done it with mice, dogs, monkeys and again they just got with 100% success rate, 100% and they just got FDA approval to start human trials. So it's not even like 10-20 years from now, this is happening today. But then imagine how many lives that we can change that.

Save.

Or Martin Rodblad, amazing woman, the founder of United Therapeutics. They work with 3D printed organs. They work with center transportation just taking organs from other animals, human-like animals like pigs, etc. And helping people who's just gonna die without. that, right, without that help. And there's so many technologies that she's working out, so it's just brilliant. And in the end of the actually the funny thing that like the most difficult organs for us to recreate and replace a heart and brain and probably for the good reason, but all this will come in the next 10 to 20 years. Yeah, so that's interesting. We wouldn't supplement this with like computer brain integration interface. Anyway, so that's, that's the second piece, like organ regeneration. And then third is longevity in the pill. We're so used to the model of medicine when we just take in pills, and I kind of respect that. I actually think it makes sense. So we already have quite a few drug candidates for us that, for us to be able to use them as longevity drug, because Right now, if you go to like, you know, Walgreens or CVS and you ask like a drug against aging, they would think you're crazy or they will send you to cosmetics or to supplements. And this is counterintuitive, right? Because your chances to get disease like your heart disease, cancer, diabetes is exponentially increased with age, usually after age of 50 or 55. So that's why is that? So obviously, We're looking at few trials like TAME trial done by a very good friend, Professor Nir Barzilai, when they take in generic drug called metformin, who's been there for what, 50, 60 years, very safe, and they started the trial with 5,000 people to see if there is actually any positive effect on their lifespan and health span. I think statistically, I do believe that metformin, we will prove that metformin can extend our life by two, three, even four years. But please don't rush to kind of pharmacy or your doctor asking them to prescribe you metformin. You need to stay on longevity bridge. But then in five years time, we'll have more different candidates for longevity drug. And I always kind of try to remember these funny things, interesting things about.

Different.

Longevity treatments and interventions. So they do in the study with like 5, 000 people with metformin. And you know that in every study, you, you know, certain group, you do metformin. Right. And the other one, you do Placebo. So Placebo for this study was more expensive than metformin itself.

Wow.

This is how cheap this this whole thing. And this is actually illustration that not everything that, and it's not a good excuse saying like, you know, I couldn't really afford this, this and this. There's so many lifestyle changes or the simple things that we will be able to use in a very near future to change our life and to improve our health.

It's exciting. And there's going to be new you think there'll be new devices as well that we're connecting with our bodies?

Yeah. So my concept called Internet of Body and, you know, I'm not saying this is my thing, right? I think it's natural. It's just like logically you expand the Internet of things.

Right.

Concept to Internet of Body. And, but we all gonna be connected in many ways. So like, well, think about this ZO patch right on my chest. So what it does right now, it puts everything like seven days data and nights as well on cheap and I just ship it to the company. In the next three to five years, it will just, we're gonna be direct transmission of the data in my electronic health records database. And that's it. And the same with Glucose Monitor. Watch out Apple. Apple has enormous ability to disrupt a lot of things. And when people ask me about the future of healthcare industry, I'm actually saying that the biggest change will come not from old players doing new things. The biggest change will come from new players doing completely new things. And if you listen to Scott Galloway, Professor G, he's saying, so if Apple want to add another trillion or two to its market capitalization, there's only three avenues. So it's healthcare, education, healthcare and automotive like a cars. So that's it. So and then I've just seen a report a year and a half ago, I think it came from Morgan Stanley, that Apple might generate half of its revenue from healthcare by the end of this decade. Imagine that. We don't know if this is happening or not, but obviously we tend to think that our variable is like, you know, help us to count the step, but it's already personalized healthcare devices. There's so many things that you can do with that. And all I need to add is like your glucose monitor there and blood pressure monitor. So that's going to be like 90 to 95% of data you need to measure in a regular basis. So that's why, you know, I'm a fan of the different wearables, but I switched to Apple Watch because that's like probably the biggest and most promising platform, which also personalized healthcare.

Right.

As well. And then funny enough, what was this? Okay, so it was a study I was just looking at from last year that 30% of the world data is healthcare data. Imagine that. And well, the other funny things, I'm full of anecdotes that I think it was in UK, like a national healthcare regulator recently prohibits the purchase of fax machines for healthcare providers and hospital. Imagine it's 2021. When was the last time you've seen fax machine? Yeah, I'm not even sure.

Yeah.

But then it's still like 70 of the data exchange happening in formal fax. Wow.

That's crazy.

So what are we talking about? That's why it's important to be digital. It's important. to embrace the concept of internet of body. And it's like as preventive as possible. So it's gonna be, I guarantee, it's gonna be 10 to 20 times cheaper.

For you, for your healthcare provider, if you do that. I'm loving this stuff. This is some great information. You got a lot more great data in here that people should check out. The Science and Technology of Growing Young by Sergey Young. Make sure you guys check out the book. I've got a couple final questions for you. This question is called the Three Truths. I ask everyone at the end. So I'd like you to imagine you're 200 years old, and it's your last day. You finally got to turn the lights off.

Okay.

Right? You made it, but you got to go to the next place. You got to leave your body, whatever happens with your mind. But let's say it's over. And for whatever reason, you've accomplished every dream. The billion lives you're changing, you're writing books, you're doing whatever you want to do, you're living those dreams. But for whatever reason, you've got to take all of your written words with you. All of your content, your work, the information you've put into the world, videos, whatever, got to go with you to the next place. So no one has access to your information anymore. This book and everything else is gone. Hypothetical.

Interesting.

But you get to leave behind three things you know to be true. Three lessons you would leave with the world. And this is all we would have to remember you by. What would you say, Sergei, are your three truths?

Okay, first, there is only love. If people are mean to you, not supportive of you, being judgmental with you, discouraging you, giving you a hard time, you need to love them unconditionally because they are in search of life, of love. They are, this is what they strive for, this is what they're missing in their life. This is their way to cry for help. So whenever you think someone is really been bad for you, you just need to transform it into understanding that this person needs help. And it's now your responsibility to give him or her as much love and support as you can. And I've done it so many things in life, you couldn't even imagine how people change after you give them, like even a recognition of their hard feeling or the hardship that they went through life in the past or today. type of problems that we're trying to solve and you are there to support them and help. So that's going to be truth number one.

Okay, number one.

Truth number two is you need to embrace as much nos in opposite to yes that you receive. So we live in a culture where no is like a shame. We take it personally. We think it's failure. but then, like, speaking of Martin, Rod Blod is just working a lot on organ regeneration. So she's saying, like, if I didn't receive my 99 nos, I will not get to my yes. So just embracing your failures and.

Being.

Really happy that someone has told you that because as, as I think it's Scott Galloway again, who's saying, if you're not receiving enough nos, that means that you're not going to try and harden. And then the third truth is.

The.

Only guy, the only person in this world that you're competing with is just you. Okay? So no matter how strong or weak you are in any areas, your mission and your happiness will come from every day trying to be like a better, even a little bit better version of yourself. This is the most fascinating mindset that you can have.

Well, it's beautiful. I don't think I've heard those three in that order, so that's great. Thank you for those. How can we support you? Where can we follow you online?

I think the easiest way is to go to sergeyyoung.com and we have a beautiful newsletter. There's a lot of newsletters in the field, but what we're trying to do, we translate science of health and longevity in very simple words. So it's kind of engaging, but also interesting because there's so many confusion in this space. So we're trying to be as science-based as possible. You can even download the free version of chapter from the book. It's my favorite chapter called Morality of Immortality about how world and we should change by taking responsibility for our own health and the health of the planet on our own shoulders. So that's probably like the easiest way to follow me. Like Instagram or, you know, LinkedIn. Sergey Young on Instagram as well.

Perfect. sergey@younginc.com, check out the newsletter, Instagram as well. Get the book, the Science and Technology of Growing Young. Make sure you guys check this out. Final question for you before I ask it. I want to acknowledge you, Sergey, for your mission. I think having the audacity to live to 200 is a big mission and a dream that can at least inspire people to live longer. Maybe they don't want to live that long, or maybe they can't think that big, but maybe say, you know what? Maybe I get to 100, 105, 110, whatever it is for them. So I acknowledge you for your youthful energy, your maniac on a mission research, and you're investing in these Technologies to help it be a more affordable for.

The rest of us.

To live younger. I appreciate and acknowledge you for that. My final question is, what is your definition of greatness?

Definition of greatness. Well, my definition of greatness is you are great when you're helping other people to be great. That's it.

There you go.

That's like the only thing we need to remember.

Sergey, thank you very much, man.

Love it.

Thank you.

Thank you so much for listening to this episode. I hope you enjoyed it. If you did, please share it with a friend, post it over on social media, tag me @LewisHowes over on Instagram as well when you're sharing it, and text a few friends right now that you think would be inspired to hear more of this information. Also, make sure to subscribe over to the School of Greatness over on Apple Podcasts and Spotify, and stay up to date on all the latest and greatest on how to take your life to the level. I'm so grateful that you're here and I want to leave you with this quote from Steve Jobs who said, the people who are crazy enough to think they can change the world are the ones who do. And if you are crazy enough to think that you can transform your life, then you'll be able to do it if you think about it and act on the things that will support you and optimizing your health and optimizing the way you think, optimizing the foods, the sleep patterns, all of these different things we talked about. So make sure you're doing the things on a daily basis. that your future self will thank you for. And I want to remind you of no one's told you lately that you are loved, you are worthy, and you matter. I'm so grateful for you and you know what time it is. It's time to go out there and do something great.