YPO Health and Wellness Longevity Summit 2024 April 10, 11, 12, 2024 Los Angeles, Californoa GB Robins

Chapter 1: Opening Remarks by Darshan Shah

9:00 AM - Darshan Shah

Dr. Darshan Shah from Next Health opened the conference with remarks highlighting the importance of health and longevity.

Bio: Dr. Darshan Shah is a renowned surgeon, health entrepreneur, and founder of Next Health. With a mission to transform healthcare and enhance wellness, he combines cutting-edge technology with a holistic approach to health. Connect with him on Instagram: https://www.instagram.com/drdarshanshah/ and learn more about Next Health at https://www.next-health.com.

Chapter 1: Opening Remarks by Darshan Shah 78 words

Chapter 2: Jay Shetty - Finding Your Purpose

Session Time: 9:10 - 10:07 AM

Jay Shetty, renowned for his podcast "On Purpose," emphasizes the importance of finding one's purpose and overcoming guilt and shame.

Key Points:Meditation: The session began with a 5-minute meditation.

Podcast: Jay hosts "On Purpose."

Indicators of Growth:Belonging: Fear of judgment. "I am what I think you think I am" - the looking-glass self.

Learning: Continuous self-improvement.

Individuality: Embrace your unique self. "You fight how you train."

Significance: Align values with actions. Understand how you want to feel significant and don't fear asking for what you want.

Service: Helping others brings joy.Jay Shetty's Podcast: https://jayshetty.me/podcast/

Bio: Jay Shetty is a former monk, best-selling author, and purpose coach. His work focuses on making wisdom go viral. Connect with him on Instagram: https://www.instagram.com/jayshetty/ and Twitter: https://twitter.com/jayshetty.

Chapter 2: Jay Shetty - Finding Your Purpose 137 words

Chapter 3: Peter Attia - The Science & Art of Longevity

Session Time: 10:12 - 10:50 AM

Peter Attia, a leading expert on longevity, discusses his book "Outlive: The Science & Art of Longevity" and the concept of the marginal decade.

Key Points:Marginal Decade: What do you want to do in the last decade of your life?

Ten Things to Do: Examples include picking up a grandchild and playing on the floor.

Start Training Now: Begin training for these activities immediately.

Strength Decline: Addressing when and how strength starts to decline.

VO2max: The size of your engine is the single greatest indicator of lifespan.

Emotional Health: Importance of relationships and emotional well-being for longevity.

Resources: https://trainwithmorpheus.com/ for heart rate zones, etc.Peter Attia's Website: https://www.peterattiamd.com

Bio: Dr. Peter Attia is a physician specializing in the applied science of longevity. He hosts "The Peter Attia Drive" podcast and shares insights on optimizing health an

Chapter 3: Peter Attia - The Science & Art of Longevity 161 words

Chapter 4: Jim Kwik - Upgrade Your Brain

Session Time: 11:17 - 11:43 AM

Jim Kwik, a brain coach and author of "Limitless," teaches strategies to enhance learning and memory.

Key Points:Four Principles for Performance: BOSS - Belief, Observation, State, Systems.

Three-Part Framework:Mindset

Motivation: Purpose, Energy, Small Simple Steps.

Method

Techniques:FAST: Forget distractions, Active learning, State-dependent learning, Teach to learn faster.

MOM: Motivation, Observation, Methods.

Health Tips: Good brain diet, eliminating negative thoughts, exercise, brain nutrients, positive peer groups, clean environment, sleep hygiene, brain protection, continuous learning, stress management.Jim Kwik's Website: https://start.kwikbrain.com

Bio: Jim Kwik is a world-renowned expert in brain performance and accelerated learning. He hosts the "Kwik Brain" podcast and is a sought-after speaker. Connect with him on Instagram: https://www.instagram.com/jimkwik/ and Twitter: https://twitter.com/jim

Chapter 4: Jim Kwik - Upgrade Your Brain 125 words

Chapter 5: Chris Palmer - Mental Health Today

Session Time: 11:43 - 12:08 PM

Chris Palmer discusses the importance of lifestyle in maintaining mental health. He emphasizes the role of diet, exercise, and sleep in managing mental health.

Bio: Dr. Chris Palmer is a Harvard Medical School psychiatrist and researcher specializing in mental health and metabolic disorders. His work integrates neuroscience, psychology, and nutrition to improve mental health outcomes. Follow him on Twitter: https://twitter.com/ChrisPalmerMD.

Chapter 5: Chris Palmer - Mental Health Today 74 words

Chapter 6: Kelly Starrett - Built To Move

Session Time: 12:09 - 12:28 PM

Kelly Starrett encourages incorporating movement into daily routines.

Key Points:Ground Sitting: Sit on the ground for 30 minutes while working to increase discomfort and build physical capability.

Benchmark Creation: Regularly assess your physical abilities and set benchmarks.

Bio: Kelly Starrett is a physical therapist, coach, and author known for his work in mobility and movement. He co-founded MobilityWOD, a resource for improving athletic performance. Connect with him on Instagram: https://www.instagram.com/thereadystate/ and Twitter: https://twitter.com/thereadystate.

Chapter 6: Kelly Starrett - Built To Move 87 words

Friday, April 12, 2024

Chapter 7: Opening Remarks by Mark Paresky

9:00 AM - Mark Paresky

Mark Paresky shared his personal experience about his daughter's illness, emphasizing the prevalence of chronic diseases.

Bio: Mark Paresky is an advocate for health and wellness, with a focus on addressing chronic illnesses. His personal journey with his daughter's health has driven him to raise awareness and promote better healthcare practices.

Chapter 7: Opening Remarks by Mark Paresky 67 words

Chapter 8: Mark Hyman - Nutrition, Health & Wellness

Session Time: 9:19 - 10:03 AM

Mark Hyman discusses functional health and the importance of nutrition.

Key Points:Functional Health Platform: https://www.functionhealth.com/a/ypo

Diet Over Medication: What you eat is more impactful than medication.

Intermittent Fasting: 12-14 hours overnight without eating.

Protein Intake: 30-40 grams of protein at your first meal.

Avoid Liquid Sugar: No calories from sugary drinks.

Good Fats: Increase intake of healthy fats.

Longevity Switches: Emphasizes four key aspects.

Bio: Dr. Mark Hyman is a practicing family physician and an internationally recognized leader in functional medicine. He is the founder of The UltraWellness Center, the Head of Strategy and Innovation of the Cleveland Clinic Center for Functional Medicine, and a twelve-time New York Times best-selling author. Follow him on Instagram: https://www.instagram.com/drmarkhyman/ and Twitter: https://twitter.com/drmarkhyman.

Chapter 8: Mark Hyman - Nutrition, Health & Wellness 134 words

Chapter 9: Colin O’Brady - Beyond Comfort

Session Time: 10:03 - 10:30 AM

Colin O’Brady shares his Go Beyond Method and framework for achieving greatness.

Key Points:Drake Passage: Describes the challenges of crossing the deadliest passage.

The Impossible Row: His journey, featured in https://www.discovery.com/shows/the-impossible-row.

Go Beyond Method:Embrace your 1s and 10s.

Be Your Not: Try new things.

Small steps, big gains.

Winners lose the most: Embrace failure as part of success.

Strive together, thrive together: The importance of community and shared vision.Resources: https://12hourwalk.com/

Bio: Colin O'Brady is a professional endurance athlete, speaker, and author. He holds multiple world records and inspires others through his adventures and motivational speaking. Follow him on Instagram: https://www.instagram.com/colinobrady/ and Twitter: https://twitter.com/colinobrady.

Chapter 9: Colin O’Brady - Beyond Comfort 116 words

Chapter 10: Dale Bredesen - Alzheimer’s and Brain Health

Session Time: 11:00 - 11:49 AM

Dale Bredesen discusses the prevention and treatment of Alzheimer’s disease.

Key Points:Alzheimer's Epidemic: 45 million people expected to die from Alzheimer's.

The Anti-Social Network: Alzheimer's is now optional with early intervention.

Cognoscopy: A detailed brain health check-up, available at https://www.apollohealthco.com/cognoscopy/.

Nutritional Approach: Ketoflex 12/3 diet available at https://ketoflex123.com.

Environmental Factors: Pollution's impact on brain health and the importance of testing.Books: "The End of Alzheimer’s," "Memories for Life" on Amazon.

Bio: Dr. Dale Bredesen is a neurologist and a leading expert in the mechanisms of neurodegenerative diseases such as Alzheimer’s. He is the author of "The End of Alzheimer’s" and the developer of the ReCODE program. Connect with him on Twitter: https://twitter.com/dalebredesen and LinkedIn: https://www.linkedin.com/in/dale-bredesen-b17b

Chapter 10: Dale Bredesen - Alzheimer’s and Brain Health 129 words

Chapter 11: Sara Gottfried - Perform at the Top of Your Game

Session Time: 11:49 - 12:00 PM

Sara Gottfried, known for her work with professional athletes, shares insights on optimizing performance.

Key Points:Microbiome Test: Importance of gut health.

Vitamin D Levels: Aim for 60-90.

Alcohol: Negative impact on gut health; no benefits of alcohol.

Performance Points:Fueling: Personalized nutrition using glucose monitors.

Healing States: Meditative practices.

Sleep: Crucial for performance.

Social Connections: Vital for overall well-being.

Precision Medicine: Personalized healthcare, including coronary artery scores.Sara Gottfried's Website: https://www.drkarafitzgerald.com/younger-you-bio-age-lab-test/

Bio: Dr. Sara Gottfried is a physician-scientist and an expert in women's health and hormone optimization. She is a New York Times best-selling author and a leader in precision medicine. Follow her on Instagram: https://www.instagram.com/drgottfried/ and Twitter: https://twitter.

Chapter 11: Sara Gottfried - Perform at the Top of Your Game 125 words

Chapter 12: Michael Breus - The Science of Sleep

Session Time: 12:22 - 12:30 PM

Michael Breus, known as "The Sleep Doctor," offers practical advice on improving sleep quality.

Key Points:Sleep Duration: 7-9 hours, not necessarily 8.

Dreaming: Essential for emotional metabolism.

Sleep Apnea: Highly detrimental to health.

Tips for Better Sleep:Avoid bathroom trips unless necessary.

Stop fluids 90 minutes before bed.

Use the 4-7-8 breathing method.

Be positive before bed to improve sleep and dreams.

Install nightlights to avoid bright lights.

Keep the phone away before and after sleep.

Avoid clock-watching.Michael Breus's Website: https://sleepdoctor.com/about/dr-michael-breus/

Bio: Dr. Michael Breus is a clinical psychologist and a diplomate of the American Board of Sleep Medicine. He is the author of several books on sleep and runs a popular blog on the topic. Follow him on Twitter: https://twitter.com/thesleepdoctor and Instagram: https://www.instagram.com/thesleepdoctor

Chapter 12: Michael Breus - The Science of Sleep 138 words

Chapter 13: Laird Hamilton, Ryan Braun, Juliet Starrett, Gabby Reece - Pro Athletics to Everyday Life

Session Time: 2:00 - 3:00 PM

A panel of experts from professional athletics discusses how to incorporate athletic principles into daily life.

Key Points:Laws of Karma: The importance of self-care and balance.

Communal Sauna Use: Benefits of social connections in wellness practices.

Daily Steps: Aim for a 20-minute walk after dinner.

Self-Care for Women: The challenge of prioritizing self-care.

Dietary Advice: If it wasn’t available 10,000 years ago, don't eat it. Focus on eating for power and strength, not just taste.

Breaking Cravings: It takes about two weeks to break cravings for foods like bread and pasta.Casey Means's Book: https://www.amazon.com/Good-Energy-Surprising-Connection-Metabolism/dp/0593712641

Bios:Laird Hamilton: A big-wave surfer, fitness expert, and innovator in the world of extreme sports. Follow him on Instagram: https://www.instagram.com/lairdhamiltonsurf/.

Chapter 13: Laird Hamilton, Ryan Braun, Juliet Starrett, Gabby Reece - Pro Athletics to Everyday Life 192 words

Chapter 14: David Perlmutter - Be the Architect of Your Brain’s Destiny

Session Time: 3:26 - 3:50 PM

David Perlmutter discusses strategies to maintain brain health and prevent cognitive decline.

Key Points:Proactive Health: "The time to fix the roof is when the sun is shining."

Nutrition: Emphasizes the importance of a healthy diet for brain health.

Diabetes and Alzheimer's: Managing diabetes is crucial as it significantly increases the risk of Alzheimer's.

Beets: Promote nitric oxide production, beneficial for brain health.David Perlmutter's Book: "Grain Brain" available on Amazon.

Bio: Dr. David Perlmutter is a board-certified neurologist and a fellow of the American College of Nutrition. He is a New York Times best-selling author known for his work on the role of diet in brain health. Follow him on Twitter: https://twitter.com/davidperlmutter and Instagram: https://www.instagram.com/davidperlmutter/.

Chapter 14: David Perlmutter - Be the Architect of Your Brain’s Destiny 132 words

Chapter 15: Andrew Huberman - Fireside Chat

Session Time: 3:26 - 4:50 PM

Andrew Huberman, a neuroscientist, shares insights on brain function, focus, and learning.

Key Points:Focus and Attention: Where your mind and eyes are focused is where your best outcomes will come from.

Milestones: Setting and achieving milestones provides dopamine hits that sustain motivation.

Learning Techniques: Taking a walk after learning something new helps consolidate information.

ADHD: Children and adults with ADHD can focus intensely on subjects they are passionate about.

Key Areas: Focus, sleep, and brain plasticity are crucial for achieving goals.Andrew Huberman's Podcast: "Huberman Lab Podcast" available on various platforms.

Bio: Dr. Andrew Huberman is a neuroscientist and tenured professor in the Department of Neurobiology at the Stanford University School of Medicine. He is known for his work on brain plasticity, vision, and the role of the nervous system in health and performance. Follow him on In

Chapter 15: Andrew Huberman - Fireside Chat 154 words

Chapter 16: Rajeev Kapur - Mental Health Experience

Session Time: 3:30 - 3:38 PM

Rajeev Kapur shared his personal experience with mental health challenges, particularly during the COVID-19 pandemic, which nearly crushed his business.

Bio: Rajeev Kapur is a seasoned entrepreneur and the CEO of 1105 Media, Inc. He is passionate about mental health advocacy and shares his experiences to help others navigate their own challenges. Follow him on LinkedIn: https://www.linkedin.com/in/rajeevkapur/.

Chapter 16: Rajeev Kapur - Mental Health Experience 71 words

Chapter 17: Steven Gundry - Gut Health and Longevity

Session Time: 3:38 - 4:09 PM

Steven Gundry discusses the critical role of gut health in overall well-being and longevity.

Key Points:Sunscreen and Aging: Use zinc or titanium-based sunscreen to avoid aging effects.

Vitamin D: Maintain high levels (100-150 nanograms); he takes 10,000 units but prefers sunlight.

Intestinal Health: The gut is the size of a tennis court; gut health impacts longevity.

Dietary Advice: Avoid foods containing Neu5GC (e.g., beef, lamb, pork, milk); opt for Neu5AC.

Whole Foods: Focus on whole foods and avoid pre-digested foods like corn flakes and smoothies.Steven Gundry's Website: https://gundrymd.com

Bio: Dr. Steven Gundry is a cardiothoracic surgeon, medical researcher, and author of "The Plant Paradox." He focuses on the impact of diet on health and longevity. Follow him on Instagram: https://www.instagram.com/drstevengundry/ and Twitter: https://twitter.com/drgundry.

Chapter 17: Steven Gundry - Gut Health and Longevity 138 words

Chapter 18: Kara Fitzgerald - Naturopathic Medicine and Epigenetics

Session Time: 4:10 - 4:45 PM

Kara Fitzgerald discusses the role of naturopathic medicine and epigenetics in health.

Key Points:Epigenetics: Understanding how lifestyle choices impact gene expression.

Yamanaka Factors: Importance of specific transcription factors in cellular health.Kara Fitzgerald's Website: https://www.drkarafitzgerald.com/younger-you-bio-age-lab-test/

Bio: Dr. Kara Fitzgerald is a leading expert in functional medicine and epigenetics. She is a naturopathic physician and author, dedicated to advancing personalized medicine. Follow her on Instagram: https://www.instagram.com/drkarafitzgerald/ and Twitter: https://twitter.com/kfitzgeraldnd.

Chapter 18: Kara Fitzgerald - Naturopathic Medicine and Epigenetics 82 words

Chapter 19: Ben Greenfield - What Doesn’t Kill You Makes You Stronger

Session Time: 4:45 PM onwards

Ben Greenfield discusses the concept of hormesis and how stress can enhance health.

Key Points:Oxidative Stress: Explains reactive oxygen species and their role in health.

Lifestyle Practices: Incorporates various stressors to build resilience.Ben Greenfield's Website: https://bengreenfieldfitness.com

Bio: Ben Greenfield is a fitness coach, triathlete, and author known for his holistic approach to fitness and wellness. He shares insights on biohacking, nutrition, and human performance. Follow him on Instagram: https://www.instagram.com/bengreenfieldfitness/ and Twitter: https://twitter.com/bengreenfield.

Chapter 19: Ben Greenfield - What Doesn’t Kill You Makes You Stronger 89 words

Conclusion: Top 10 Actionable Takeaways for Health and Longevity

The insights gathered from the conference provide a wealth of knowledge on health and longevity. Here are the top 10 actionable takeaways that you can start implementing today to enhance your well-being:

Embrace Mindfulness and Purpose

Jay Shetty emphasized the importance of mindfulness and finding your purpose. Start with a daily meditation practice to clear your mind and focus on what truly matters to you.

Train for Longevity

Peter Attia highlighted the significance of training for the activities you wish to perform in your later years. Create a fitness plan that includes exercises to maintain your strength, VO2max, and mobility.

Upgrade Your Learning Strategies

Jim Kwik provided techniques to enhance learning and memory. Adopt the BOSS framework (Belief, Observation, State, Systems) and use the FAST method (Forget, Active learning, State, Teach) to improve your cognitive abilities.

Prioritize Mental Health

Conclusion: Top 10 Actionable Takeaways for Health and Longevity 371 words

Acknowledgments

I would like to extend my deepest gratitude to Dr. Darshan Shah for spearheading this amazing event. His vision and dedication to promoting health and longevity have brought together an incredible group of experts and provided invaluable insights that will benefit many.

Acknowledgments 91 words

About the Author

I am Graham Robins, from YPO British Columbia, and took my notes, fed them through ChatGPT and had it make this ebook.

Connect with me:

X: https://x.com/gsrobins

Podcast: The Graham Robins Podcast Spotify - https://open.spotify.com/show/3I6ERMtS076JojxAYktzEV Apple - https://podcasts.apple.com/ca/podcast/the-graham-robins-podcast/id1729493867

About the Author 41 words

InBody Dial H30 Smart Body Composition Scale https://shop.inbodyusa.com/products/dialh30

Resources - Scales 8 words

Function Health / Mark Hyman platform April 2024 at the YPO Health Summit. https://www.functionhealth.com/

https://headsuphealth.com/

Resources - Biomarker Platforms 15 words