Personalized Testing To Defy Your Aging | Your Second Fifty Podcast Feat. Alan Ogden

Good afternoon. Welcome to your second 50 podcast. My name is Alan Ogden. I'm a retired pharmacist, functional genetic consultant, nutritionist, researcher, and I've done many things in the last five decades in the both allopathic and naturopathic medical industry. I'd like to talk to you about the marginal decade. Now, if that's a term that you have not heard, the marginal decade is something everyone, I hope everyone gets a chance to experience. There are some people that are not going to get the chance to experience that, but it is something that I don't think we talk about. Maybe you've never heard that term. I certainly wasn't totally aware of that term until I saw CBS 60 minutes broadcast from, I think it was from a few years ago where Dr. Peter Attia was talking about this marginal decade. And it was the first time I had thought about it and talked about it. You know, an interesting thing about our life is when we get to be 50 or 60, we talk about being in our middle age. All that means is really poor at math. Like we think 50 and 60 is middle age. Well, maybe that's not poor at math. Maybe that's just wishful thinking that we're going to live to 100 or 120. But the fact is there's an age that we're going to hit sometime and it's, it's going to be subtle. It's going to sneak up on us and it's our marginal decade, which is our last decade of life. Now, from the allopathic medicine point of view, the last few years of people's lives are the most expensive on the healthcare system. As a matter of fact, there's a recent statistic I saw that says the last 60 days of most people's life, they, it costs the government about a hundred to $200,000 in care for that person in the last 60 days. So the marginal decade is something that comes upon us and we, we're unprepared. I think we're unprepared because we just don't know about it. It's not something that's talked about. Maybe it's because we don't like to talk about the end of life or that it's coming. There's lots of reasons for it. It's not something that you're going to sit around and have a coffee table discussion about. But I think it's really important to understand it's not going to miss you should you live that long. Now, I want to give you an analogy for this, and I think it would be helpful and easier to understand if we had an analogy, so think about you being on the freeway on a busy highway, you're just streaming down, you're in your car, you got the music going, you're going someplace that you're really excited about getting to. And all of a sudden the traffic starts to slow down. And once the traffic starts to slow down, you begin to wonder what's going on, what's happening here. And maybe it comes to a complete stop. So you're sitting there, you're in the traffic. Now you're frustrated. And of course your number one concern is what about if somebody gets me from behind, I was in the traffic one day, and this is like, I have never forgotten this because we're stopped on the freeway. There's a person next to me in a car. It's a really beautiful luxury car, which is why I was staring at it in the first place, he's with somebody that he's obviously wanting to be with, they're listening to music, they're having a good time. And then bam, somebody gets them from behind. Life changing in that instance, their total life changed. Everything about them changed. So that can happen to some people in their forties and fifties where something comes along, they're just cruising through life. They think everything's great. They think they're super healthy. They're exercising. They think they're eating right. And it's just happened recently to a friend of mine, massive heart attack at age 48, life changing. So those are circumstances that actually usher our marginal decade or bring our marginal decade closer to us, that last 10 years of life. But barring that kind of thing, how do we prepare for this time where as Dr. Tia said on this podcast or this 60 minutes broadcast, there's a point he sees in his practice where people reach a certain age, around 75, somewhere in there where all of a sudden there is a marked decline, they lose about 50% of their functionality, they lose about 50% of their cognition. And as far as he knows, there's no way to pull them back to where they were. This is what I want to talk to you about because I'm in that situation where I'm reaching that age. Now, I think when this 60 minutes aired, Dr. Tia was maybe in his late forties. I have about 20 years on Dr. Tia. So now he's in his mid fifties. I'm getting into the seventies in good measure. And so when he said 75, it really stuck in my mind like, wow, that's really close. I'm not that far away from 75 where this predictable, at least in his practice, he says this predictable decline happens and you lose functionality. What would be how would we know that we're even approaching our marginal decade? Well, there are subtle symptoms. There are subtle things we can test. One is our balance. One of the first things that we would notice is that we're starting into our maybe marginal decade, which could be 10 or 15 years, but let's say it's 10. Marginal decade is we don't feel like we can balance. We don't feel comfortable when we're walking. Maybe we're a little afraid to walk. Maybe we're a little more afraid to walk when it's wet outside or if there's snow. We feel like, hmm, what would happen? I feel like I might fall. And these are all signs of a disconnect between our spatial ability in our brain and our muscle. And they're not communicating as fast as they used to communicate. Or maybe we notice that our writing has changed. So if we're writing something, I'm left handed. I actually write a lot because there's something called the reticular activating system. If you don't know this, this is the nerve endings in your finger when you're holding a pen. And many people don't hold a pen any longer. They do everything on a keyboard, which is not the same. When we hold a pen and we're actually moving our hand like this, it triggers this RAS, reticular activating system, which is a connection between our eye, our fingers, and our brain. And the optic nerve goes right into the center of our brain. So one of the first things you might notice is you don't want to write or you don't write like you used to write or you can't sign your name like you used to sign your name. If you're somebody who's been signing your name on a lot of things over the years and you go to sign your name and all of a sudden it just doesn't work the same. That's a sign that there's some decline coming and you're definitely approaching that marginal decade. Other things that are more tragic is if you fall. So often people have a fall and that thrusts them into this marginal decade. A fall is very interesting from a statistical point of view. When we look at falling, people that fall in their 70s have about a 30% chance of it being fatal. And that goes up as our age goes up. Actually falling is the leading cause of death in the elderly population. That's a very interesting statistic. We would think it's cancer or we would think it's heart disease or something else when it's actually falling. So if we fall, if we fall and we're 65 years old and we fall or if we're 70 some years old and we fall, we are definitely, this is a big sign that we are approaching our marginal decade. So there are signs and symptoms. Maybe somebody says to us, oh gosh, you know what? I told you, you told me that story just a little while ago. You're repeating yourself. These are all signs that things are starting to not coordinate like they used to between our brain and our body and our memory. So these are just the signs and symptoms. And I think we take a lot of these things for granted. We say to ourselves, well, yeah, you know, there's no point in really, really, there's no point in remembering people's names like you used to. Like I'm going to meet this person once. I'm an event. I'm going to meet them once. I didn't remember the name. What's the big deal? Well, the big deal is you used to remember people's names quite well, or most people used to remember names quite well. And this is another sign. When common things, we can't find the person's name that we're standing in front of that we've known for many years. And all of a sudden, it's just a blank. And I think many people have had that experience. So let me go back to my highway analogy for a minute. So we're on this highway and we're going down the road. Everything's really good. And the traffic starts to slow down. We get stopped. We're sitting there. We can see in front of us. And we're like, maybe we can't see what's going on. But we know that we're stopped. And to me, when these signs and symptoms start coming along to us, it's like being stopped on the highway. And I believe that everybody, I literally believe that everybody has a point somewhere in their life, maybe mid 40s, because that's more middle age. If you're 45 and you double that, that's 90. So let's say that around then, somewhere in our 40s, we get a message from our future self. We get a look into the future, and the future self is saying, listen, it's time to do something now. I think we ignore that. I think that for the most part, we say to ourself, hey, I'm 40, things are going great. I'm busy, I've got kids, I've got this going on. I'm not gonna worry about it. I just don't have time to think about it. But we do get these messages from our future self that's saying, and it's trying to tell us, now is the time. So prevention is way better than treatment or recovery. And if you're listening to this podcast on behalf of someone else who is a little older, I want you to be encouraged. There are many things that we can do to help people recover and even prevent some of these things that would go on in their marginal decade. So if you're 45 and you get a message and you don't pay attention to it, usually very soon after another, maybe harder message comes, which is we fall when we're skiing, we fall or when we're doing something we like, or we go to play tennis and we pull a muscle or we get an ACL tear, we do something. And it's just another sign or symptom to us, hey, it's time to start training your body for the rest of your life, whatever that lifespan is. Finding the time to do that. Because if we don't find the time to do that, then we're gonna have to find the time for being ill, being immobilized, being under care, recovery, repair, therapy, all of these kinds of things and their inner future. And when I'm talking to people about this, everybody tells me about their either Auntie Oliver, their Uncle Bill, oh man, they smoked and drank till they were 90, nothing was wrong with them. Well, maybe that's true, but I can tell you that that probably isn't going to be your course. It's kind of unlikely that that's going to be. First of all, Auntie Oliver and Uncle Bill probably lived on the farm, they probably were outside in the sunshine, their lifestyle was a lot different, they didn't have the day-to-day stresses, they probably were never on a freeway and got caught in traffic. All of these things that they never experienced and yes, maybe they had something going on that we are trying to maybe learn about now in fresh food and exercise and sunshine and red light therapy and all these things that they had going for them that we just don't have the time to take advantage of now. So this is a little test I did for myself last night because this is a test you can do right now in this minute to find out if you're in the situation where the marginal decade is approaching you. If you're standing, or if you're not, if you could just stand up wherever you are, kick your shoes off, get in your sock feet and stand on one foot. Now with your eyes open, you should be able to stand on one foot. Now I want you to close your eyes. Close your eyes on one foot and see how long you can stand without getting out of balance. For most people, it's three to five seconds. And that's a sign that now there's some disconnect coming between your spatial awareness and your muscle and your reaction time. This is a really simple test that you can do. And the great news is you can train that. You can retrain that reaction time. You can retrain that. If you just took a few minutes a day and stood on one leg when you're doing something and closed your eyes, and you can get up to a minute or a minute and a half, you're repairing all of these neural and muscle neural connections that allow you to maintain your balance and keep you from falling. Another thing is exercise. I can't overemphasize exercise enough. If there's any longevity lever that we could pull that is clinically proven to increase our lifespan, it's exercise. I wanna give you an example. There was a clinical trial done, sedentary 70-year-olds. So these are people that had never exercised. They probably had some bad habits. Many of them had bad habits. Genetically, we took measures of all their genetics, their exercise genetics, their VO2 max, their cardiovascular function, took all of these markers, and we compared them to people that had worked out all their life, ate pretty good. And I think a lot of people think they're in that category. You know, they exercise a little bit. They think they eat pretty good. So we took them, we just compared this set of data from the people that were sedentary people that were not. They exercised, they had kind of some kind of program going on, and they were more mindful of their food. Compared this data, and then the goal was, all we wanted to see is if there was a genetic interruption or some kind of genetic, could we call it a predisposition to this marginal decade, that we could look at these markers and predict. So we took these people and we said to the ones that were sedentary, listen, all we want you to do is exercise. So that's all they did. 15 minutes a week at the start, then it upped, you know, 30 minutes. Eventually, 30 minutes, three times a week. Over the course of several months, the results of this study showed that the markers that we had tested against the people who had worked out all their life, compared to the people who had just put in exercise, no changes to diet, like they could eat at McDonald's if they wanted, they could smoke, they could drink, no changes in any other factor, just exercise. And what the results of that study showed is all the genetic markers that we would look at, that would maybe give us an indication of the approach of the marginal decade, they changed. Their VO2 max went up, their cardio function went up. There was a clinical trial done recently, and this is a really awesome clinical trial where they took 50-year-olds. As we get older, our heart begins to shrink, as a lot of other things begin to shrink. You know, we know that our bones kind of compress a little bit, we dehydrate a little bit more, we get a little smaller as we get older, our heart gets a little smaller. They took 50-year-olds and they put them on high-intensity interval training, and after a few months, their heart re-grew. And this has never been done before. Their heart actually re-grew back to the size it was when they were 30. So that's really good news, but what about these people that are 60 or 70? If we start them on an exercise program, can we get their heart to change? Now the data is not as clear, there is some confusing data, but overall, if we do that with somebody who's, let's say, been some kind of reasonable activity, they haven't been totally sedentary, if there's been some kind of reasonable activity, there is great indication that we can re-grow their heart to the extent we don't know yet. That's just trials that are going on right now, but there is some response to the heart growth as well. And is it possible to regain muscle mass when you're older? That's a really good question, and that's another thing. When we look at people, we get them on a regular exercise program, they could be 60, 70, 80 years old, we start them on a regular exercise program, and we have clinically proven that people can gain lean muscle mass. Now I want to address women, because every time I talk about exercise, I'll have women say to me, well, I really don't want to go to the gym, I'm afraid I might get too muscular, I don't want to look like a guy, and I want to just assure you that unless you do something out of the ordinary, or you have some kind of inordinary genetics, you are not going to look like a guy. You can safely go to the gym, you can exercise, and you can maintain your lean muscle mass. You can build lean muscle mass, and literally it does not matter what age you start at, this is something that is in our genetics, the epigenetics of the genes that control our muscles, our flexibility, our oxygen uptake, are all trainable. And if we were really, really active when we were young, and then we had a period where we couldn't be active, amazingly, our genes somehow have some memory of that, and they will actually adapt even faster when we challenge them when we're older. So there's so much good news about this marginal decade, there's so many things we could do, little exercises we could do. What I want you to think about is, pretend now you're in that traffic and you're stopped, and you get this view ahead. And in life, we have a view ahead. We've had parents, we've had grandparents, we've had aunts and uncles, we've had people around us that have gone down the road before. Now, excluding Billy and Olive, the majority of those people, we can look at their life and pretty accurately predict what our life is going to be like if we don't do anything, or if we continue in the pattern that our family has adopted. Example of this, I have, I'm from four boys, I had two elder brothers, they passed away within a few months of each other, both from the complications of diabetes. Interesting thing about that was the oldest one was never diagnosed as a diabetic, and the other one was finally diagnosed as a diabetic. They had both been out of the country for many years, they didn't have the health services, and also they weren't thinking about it. They were enjoying life, they were living this great life in a different country, and things were kind of taken care of, so they didn't even think about it. And then when they get back to Canada, we're dealing with this situation. And it was one of the reasons I went and had my DNA checked as an individual. I wanted to know for myself, what's my risk factor for diabetes? And fortunately, I found out that that's not going to be something in my future, but I found something else that's in my future that I need to take care of. So if you've never had your genetics done, I would strongly suggest you do that. So we get a look into the future, we can tell what it is. It's not like it's hidden from us. If there's cardiovascular disease, if there's diabetes, if there's arthritis, if there's some kind of chronic illness that we see in our elders, in our own family, and we're living basically the same lifestyle as our family, and for the most part we do, we pick up our food habits, we pick up our exercise ideas, we pick those up from the people who we've lived with and helped us grow up and helped us overcome and helped us through life. We pick up a lot of their habits or a lot of their thought processes, and so we get a really good picture. Now the thing is, are we going to accept that that's our future? That's really the question. So for me, when I saw my older brothers suffering tremendously with diabetes and all the complications of it, I wanted to know. I was in my 60s, I wanted to know, is this my future? And you can find that out. That's the good news. And by the way, if I can just put in a plug for the documentary that's coming out, Your Second 50, which is now screening in certain locations in the United States, it's going to be screening in Canada early in 2026. This is a tremendous look into all the things that are available to people who want to pursue them that will help you really enjoy your future life and maybe push off this marginal decade. Maybe that 75 number isn't real for you. Maybe it's later on in life. Unfortunately, we are all going to have a marginal decade. We all are all going to have the last 10 years of our life, which we're going to know basically when it kind of comes to an end. But if we can enjoy those last, that's my goal. I want to separate the idea of illness and age being connected. If you think about allopathic medicine, how allopathic medicine and our culture accepts allopathic medicine is you go to the doctor at 50 because you have a sore knee or you have an ache or pain. And their reaction to that is, well, you're 50. See, because you're already past middle age. At 50, you're already past middle age. So their thinking is, well, here you are. What do you expect? You're 50. You know, time's kind of catching up to you. It's worse when you go when you're 60 or 70 and you have a complaint about something. They just don't even know what to do about it except write you a prescription, maybe for a pain medication, maybe for a heart medication, maybe for some medication, maybe send you for some physiotherapy. But their toolbox is very limited. And what you'll find in this documentary, your second 50, is that toolbox has expanded tremendously. There is so many options and so many things that we can now do to address this situation that's coming upon all of us and make the best use of that time. I always think about my grandkids, to be honestly. So I have four grandchildren. Their ages range from, well, next week it'll be 16 down to nine. I'm in my 70s. I don't want to be the grandpa that has to sit on the couch. I don't want to be the person that has to be left out of something. So I train, actually, to be with my grandkids. So what do my grandkids like to do? Well, last summer when I went and stayed with my grandkids for a little while, they were into bike riding. I love bike riding. I still love bike riding. And I was able to jump on a bike and ride with my younger grandchildren all over the countryside. They live in the country. We're out on country roads. We're riding our bikes. I think we're riding like 10 to 15, maybe 20 kilometers a day, which is really great for these little kids. They loved it too. We're going up and down hills. We're having such a great time. We get back from that. They're not tired. They're... You know, kids don't run out of energy like we do. So we get back and my little grandson, he says to me, Hey, Grandpa, I'm playing baseball this summer. Can we play catch? Well, okay. Grandpa gets a glove. Grandpa hasn't played catch for a long time. So I get a glove. He gets a ball. He starts throwing the ball at me. And to his credit, he's not giving me any space. He's not giving me any... Oh, good. I'm playing with my grandpa. Maybe I should throw the ball a little slower. No, that's not happening. He's throwing it as hard as he can. And I'm catching it and throwing it back to him. And what the really cool thing was, is he was so amazed at it. He was like, Grandpa, you can catch the ball. You can throw the ball. And then he had, he set up his batting. He's got a batting cage and a pitching machine. He set this up and we're like, OK, Grandpa, can you hit the ball? I'm out there. Hey, yes, I can. I can still hit the ball. By the way, I can hit right-handed or left-handed, which really confused him. And which was a lot of fun. But it was just so much fun as a grandpa, because I know his other grandpa, when he comes, he's confined to the couch. He's a severe diabetic. He's overweight. And there's just no possibility he's going to help and have fun with little Ryan. So this is the things I think about. What are other things you would think about that you'd want to be able to do as you get older? Well, what about flying? What about just taking your own overhead suitcase or whatever you take as an overhead and being able to lift it and put it in the overhead container and close the door? Not having to ask for help. Wouldn't that be great? What about carrying groceries home? A couple of bags of groceries in each hand. I actually walk quite often for groceries. I carry my groceries home. That's another little exercise you can do. What about getting up off the floor without assistance? You know, if you're down playing with your grandkids or doing something and just getting up off the floor. These are all things. These are things that I look at and they're like, these are common things. One of the things my doctor told me, and I give him credit for this. He told me this years ago. I actually had done hip surgery and knee surgery, replacement surgery on my father-in-law. So one hip, one knee was replaced. And then later on he had another knee replaced. He's currently 98 years old. I give my father-in-law a lot of latitude. He can basically do whatever he wants at 98. But his doctor, when we're in there discussing his physio, his doctor said to me, don't ever, don't ever push yourself out of a chair. Always, always get up with your legs. No matter what age you are, never push yourself up out of a chair unless you're really stuck in a chair. Somebody buried you in a recliner or something. But always just stand up out of a chair. Don't use your hands. You always want to keep, that's one of the best exercises you can do. Keeping yourself, your core and your hips and your knees all together. So there's so many things that we can do. Another thing that I did with my other grandchild was we threw, we juggled. So we were juggling balls. And I wasn't really that good at it. I have to tell you, I haven't done it ever in my life. I've never juggled anything in my life. But just the fact that, you know, we could try and we could actually get to a point where we could do that. So that's some exciting stuff. But I want to go back to this message that your future self sends you. Because when I talk to people about this, their first objection to this whole thing is, where am I going to get the time? Where is that time going to come from that I'm going to put something into my program, exercise into my program? And I'm going to just refer you back to COVID. In COVID times, we were locked down. We couldn't go to the gym, couldn't go to the movies, couldn't go see our neighbors. We couldn't do anything. I ordered a set of exercise bands online. They were delivered to my house. I set them up in the doorway, in the entryway of our condo. And I had an exercise program every day. I wasn't doing anything else. There was nowhere to go. But what it showed to me was, there's so many simple things we can do. If we're motivated to find something, we will find something. Even if you were to put an arm bar on your doorway and start doing chin-ups or pull-ups, there's so many things we can do. And here's the great thing about exercise. It's cumulative. Whatever you do, Dr. Rhonda Patrick, and if you've never heard of Dr. Rhonda Patrick, she's famous for her exercise breaks. Instead of a coffee break, she talks about doing an exercise break. So she talks about every hour, hour and a half or something, getting up from your bed. And taking two minutes and just doing some squats or just doing some running on the spot or just doing some, I don't know, what are these called? Jacks or whatever they're called. Jumping jacks, thank you. And just doing something like that for a couple of minutes. So these exercise breaks, instead of a coffee break, get an exercise break. And you know what? It gives your brain a lot more energy than actually having some coffee. And that exercise is cumulative over the day. It's all cumulative. Your body remembers. And any stress we put on our body in that way. For myself, since COVID, and since I found out that I'm actually an APOE4 gene carrier. If you're not familiar with an APOE4 gene, it is the gene that can drive the marginal decade closer to you than any other gene. As a matter of fact, if you're only going to have one gene tested, it should be your APOE gene to see if you have a four allele. It's responsible for pushing your body towards every chronic ailment there is. And there's many things you can do about that APOE4 gene. If you find out you have one, there's a whole program that you can get that you can look at changing some food choices, doing some exercise, making sure your exercise is appropriate. I used to do cold plunges till I found out I had an APOE4 gene and heat is way better. So now when I exercise, I go into a sauna because heat is way better. It helps produce something called BDNF, or brain derived neurotropic factor to protect my brain. So there's a lot of avenues of help out there. So going back to this, what I did when I found out I had this APOE4 gene and I looked at my schedule and I said, where can I find some time? The easiest place for me to find time was just quit social media. Just put it away. I don't spend time on Facebook like I used to. I don't spend time on LinkedIn like I used to. You can always catch up at some point. But I found the time in my schedule by looking at things that I, I mean, it was just taking my mind off stuff. It wasn't productive. And I can tell you that when I put exercise in there, instead of scrolling social media, it had immediate effects on my mood, on my, on my overall outlook on life. And just one little thing that I just discovered is how much lean muscle mass I've built in the last year and how much visceral body fat I've lost. That was not my goal. I didn't set that out as a goal, but that's just as a result of the consistency of the exercise. And all that has done for me is literally maybe push this marginal decade a little further down the road. So I had the signs. I was stuck in the traffic. I was stuck behind a couple of brothers that weren't the, their prognosis was not good. Their outlook for a long life was not good. And I took that as a sign for myself. So the signs are there. It's like an engine warning light coming on. I'm sure you can think of a time in your life when you were, you will remember you were doing something and you went, you know what? I think I should do more. I think I should exercise. I think I should just move. I should do more than I'm doing. And then it usually gets brushed, brushed off with, well, I'm really busy. I've got the kids. I've got this to do, that to do, and that to do. And I understand that. I really do understand that. I had three drug stores. I had a couple of hundred staff. It was busy, busy, busy time. But in that time, I would run. I would run. I would just go out on the road and run. I needed that break. And back in those days, we didn't have as good cell service. So I could get away from the cell phone. I could get away from a lot of things. But if you're motivated, you'll find the time. So what's to motivate us? What is the ultimate thing to motivate us? Well, one of the things I'll say is if you get the chance to really view your second 50, you will be motivated by the results that you're seeing people get with all of these new technologies that are coming out. And I think that that's something people have dreamed about, that someday there's going to be technologies that can repair some of the damage that we've done. And certainly those are things. But what else would motivate us? Well, if you have little kids and you're a little older, let the kids be your motivation. I heard Dr. Peter Atiyah talk about that. He's got two little kids. He's in his 50s. He's got two young kids. He's like, I got to be here for them. I got to be around for them. I need to do this. I got to be around for them. My grandchildren are very motivating to me. I want to be around for them. But more than that, I want to be around for me. I know what's in my future. I saw what's in my future. And I'm choosing not to have that future. So if you're listening to this podcast today, I hope I've given you some information. I hope that you will look on information for the marginal decade and all that it means. If you do look up some, there is some podcasting on the marginal decade. There's more information, the signs, the symptoms, and things we can do about it from a dietary point of view. But just in wrapping up here, finally, I would like to say, it doesn't have to be you. It does not have to be you. We can look around and in our life, we can find examples of people who made different choices. So I'm here today. This is a podcast by your second 50. Laurent Goldstein is usually here with the podcast. He's not here. Why? Because he's traveling. He's going. I think he I'm not sure if he's trying to set a record for a senior citizen driving across America because he went from Vancouver to Florida and then he took a shortcut home via Texas. I don't think that's a shortcut. If I looked at the map and here's Vancouver and here's Florida and then here's Texas and here's Vancouver anyway, he's maybe he's trying to set some kind of record with that. But you talk to him on the phone. He's excited. And you know what he does while he's on the road? He plays table tennis. He finds a place to play table tennis everywhere he goes. So he just finds the opportunity to keep himself active and engaged in an exercise that keeps him healthy and moving. If we look around and we see what allopathic medicine has to offer, if we see all these people that are examples and we can find them everywhere now, we have a lady here in Vancouver who's 100 years old swimming every day. She's blown every record. I think they just give her the medal even if she doesn't show up at a swimming meet. Now there's nobody in her age category, but we can see people that chose a different path. The evidence is clear and it's all around us. If you don't know what to do, I'm going to give you some suggestions. Number one, get your DNA checked. That's number one. Number two, have a real thorough physical exam. Test everything they'll test for you. Get a bone scan. Get a DEXA scan. Get all the information that you can that's available to you at minimal cost. Many bone scan here we can get in British Columbia. We don't have to pay for that. It's covered under our health plan. You can get a bone scan. There's many things that you can do to find out where you're at now. And then you can take that data and say, okay, with this data, how do I train for the future? I want to encourage everyone to do this. I'm on this trail with you. I'm going to be doing more podcasts. I'm going to be talking about more and more. I would love it if you would journey with me. If you would journey with Laurent, look for that Second50 documentary coming your way soon. So you can see all the things that are coming available to us as choices that we can make outside of allopathic medicine. And let's join together, push that marginal decade as far down the highway as we possibly can. But join in as a community supporting one another to make our Second50 the best that we can. So this is Alan Ogden. I've really enjoyed my time here. Hopefully there's some great information for you and we'll look forward to talking to you again soon. Bye for now.