I invite you to watch a new episode dedicated to longevity, for real! Together with Dr. Roxana Voica (from the Regina Maria Private Health Network), specialist in gastroenterology and primary care physician in infectious diseases, with overspecialization in clinical nutrition (Standford University), we learn how to prolong our lives and enjoy health for as long as possible. a long time. In this episode, we explain the essential role of the microbiome in health and how a diverse diet rich in nutrients, fermented foods and fiber helps us live longer and better. We talk about the importance of quality sleep, the benefits of regular exercise, and how metabolic flexibility can influence our aging process. We offer useful solutions and tools, based on scientific research, to effectively adopt and manage a balanced and healthy lifestyle. Thank you once again to the guests, to all my colleagues, friends and partners, to those who supported me through this whole experience. ???????? Thank you #UniCreditBank for inspiring us and being with us at these events, right from the beginning. #OurCommunities Thank you #ReginaMariaNetwork for supporting this event. @reteauareginamaria Thank you @AquaCarpatica, our partner who hydrates us. Thank you #CarteBlanche for the delicious food they prepared for us. @bucateperoate9296 Thank you #EstetiqueMedicalCenter for supporting us in this edition as well. Project Manager: Claudiu Enescu Video & edit: @creativecat.ro TIMESTAMPS 00:00 - Intro 01:49 - Presentation of the event 02:19 - Thank you partners 02:49 - Presentation of the theme 03:19 - Presentation of the guest 05:01 - What is longevity 06: 23 - Quality of life (Health span) 07:04 - Longevity and the aging process 10:12 - The role of the microbiome in longevity 12:06 - Fibers and the microbiome 14:30 - Aging as a biological process 16:56 - Metabolic flexibility in youth 20:20 - Genetic inheritance in longevity 21:23 - Lifestyle influences longevity 22:40 - Mindset and choices in longevity 25:18 - Protocol for longevity 26:38 - Nutrition for longevity 28:17 - The 'Eat the Rainbow' principle 29 :50 - Short-chain fatty acids 30:46 - Food diversity and healthy choices 33:40 - The benefits of fermented foods 34:42 - Intermittent fasting or food breaks 35:38 - Processed vs. ultra-processed food 36:53 - Organic foods 38:28 - Breakfast and the evolution of blood sugar 39:49 - The last meal of the day 40:54 - The role of sleep in longevity 42:00 - Sleep and immunity 43:02 - Sleep protocol 44:37 - Alcohol and sleep 45:32 - The benefits of coffee 46:59 - Caffeine and memory 48:11 - Blueberries and concentration 48:27 - Decaffeinated coffee 48:51 - Factors that influence quality sleep 52:05 - Ambient temperature influences sleep 53:14 - Exercise for light sleepers 54:18 - The importance of sports in longevity 54:44 - Muscular system 55:43 - Sport influences sleep 56:46 - Physical activity and blood sugar evolution 59:01 - Active sports program 1:00:05 - Weight lifting in the elderly 1:01:00 - HIIT : High Intensive Interval Training 1:01:30 - The benefits of sport for health 1:05:30 - Sport, part of our life 1:06:16 - Vegetable proteins 1:08:30 - The 4 big health risks 1:10 :02 - Sport with intention 1:11:27 - Consumption of sugar and sugar derivatives 1:13:38 - Cooking at home 1:14:26 - Dietary supplements for longevity 1:19:10 - Longevity Clinic within the Private Network of Health Queen Maria 1:20:47 - Stress and inflammation influence longevity 1:23:15 - 100 years of quality life 1:25:50 - Interpretation of the microbiome 1:28:01 - Alcohol and longevity 1:32:25 - Thanks 1:33:01 - Outro ???? Weekly newsletter: https://doctormihail.substack.com ????????‍⚕️Who am I?????????‍⚕️Mihail Pautov, specialist doctor and ex-surgeon. Actively interested in applicable health and common sense, healthy patient medicine, optimal health, longevity, nutrition and motivation in sports; host at MediCOOL - A1. Let's connect! ???? Newsletter: https://doctormihail.substack.com ???? Instagram: / doctor.mihail ???? Facebook: / doctormihail ???? TikTok: / doctor.mihail ✈️Blog: www.doctormihail.ro ???? Email: [email protected]