Using Diet & Exercise To Fight Aging | PD Mangan on Pomp Podcast with Anthony Pompliano

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Key Takeaways

  •  “By the time someone is 80 years old, they could have lost half the muscle mass that they had when they were young if they don’t do something about it” 
  • You need to have a good metabolic function to avoid chronic disease
    • “That metabolic dysfunction that comes from being out of shape and eating the wrong kinds of food, this is what underlines virtually everything that people go to the doctor for” PD Mangan
  • Saturated fat doesn’t cause heart disease
    • “There have been several meta analysis…done in the last decade that has shown that intake of dietary saturated fat is not related to coronary heart disease” – PD Mangan
  • “Chronic diseases…might be better termed the diseases of processed foods” – PD Mangan
    • “In the United States, approximately 60% of calories in the average diet comes from these ultra-processed foods” 
  • Being a vegan isn’t working because you’re not eating meat, it’s working because you’re eating real food
    • “The reason for that is because they stopped eating processed garbage so when you talk about a whole-food plant-based diet, it’s not the plant-based, it’s the whole food that makes the difference” – PD Mangan
  • Weight size is actually a better indicator of health than BMI
    • “Their waist size should be one-half or less of their height and that is a better measure of metabolic and chronic disease risk than body mass index” – PD Mangan
  • “You’re supposed to load your muscles with tension and work your muscles with this tension until you get to momentary muscular failure in order to put the proper stress on your muscles that will make them stronger and make them grow” – PD Mangan

Intro

  • PD Mangan (@Mangan150) is a 65 year-old author and scientist focused on using pharmacology, biochemistry, and microbiology to better understand how diet and exercise can be used for anti-aging and longevity.
  • Host: Anthony “Pomp” Pompliano (@APompliano)

Books Mentioned

  • Walden by Henry David Thoreau 
    • This book had a huge impact on PD Mangan
  • PD is currently reading Bitcoin Billionaires by Ben Mezrich

About PD Mangan

  • PD has a background in microbiology, biochemistry, and pharmacology

The Truth About Diet

  • “My reading and studies have convinced me that resistance training is just a very important thing for everyone to do” – PD Mangan
    • Why? We lose muscle as we age and it only accelerates as we get older
      • “By the time someone is 80 years old, they could have lost half the muscle mass that they had when they were young if they don’t do something about it” 
  • You need to have good metabolic function to avoid chronic disease
    • “That metabolic dysfunction that comes from being out of shape and eating the wrong kinds of food, this is what underlines virtually everything that people go to the doctor for” PD Mangan
  • Saturated fat doesn’t cause heart disease
    • “There have been several meta analysis…done in the last decade that has shown that intake of dietary saturated fat is not related to coronary heart disease” – PD Mangan
  • “Chronic diseases…might be better termed the diseases of processed foods” – PD Mangan
    • “In the United States, approximately 60% of calories in the average diet comes from these ultra-processed foods”

More on Diet

  • Being a vegan isn’t working because you’re not eating meat, it’s working because you’re eating real food
    • “The reason for that is because they stopped eating processed garbage so when you talk about a whole-food plant-based diet, it’s not the plant-based, it’s the whole food that makes the difference” – PD Mangan
  • Avoid vegetable oils: A lot of vegetables are actually made from mass industrial processed seeds
    • These processed oils are actually recommended by health authorities even though they’re bad for you
      • “They just don’t get it” – PD Mangan
  • What is PD’s diet?
    • “Low carb and very meat based” – PD Mangan
    • He also eats non-starchy vegetables, coffee, tea, red wine, and a little bit of dairy

Thoughts on Anti-Aging 

  • Intermittent fasting is the practice of going without food for a certain period of time: 16/8 is a common practice or eat for only an 8 hour window (ex: 12pm-8pm)
  • Caloric restriction is another anti-aging strategy
    • Scientists found that if you fed animals less they would live longer
      • “Caloric restriction has…turned out to be the most robust, most reproducible, life extension intervention that scientists have found” – PD Mangan
  • You can do either method to fight aging
    • “Intermittent fasting appears to be just as effective as caloric restriction for life extension” – PD Mangan
  • Living longer is great, but the better goal is to live longer and be healthy in your old age
  • “If you can postpone aging, you can postpone all of the diseases of aging…it’s not about more years in a nursing home, it’s about extending years of healthy lifespan.” – PD Mangan

Advice on Exercise

  • Exercise won’t help you lose much weight if you aren’t on a proper diet
    • Exercise makes you hungry so if you’re eating junk you’ll replace all of the calories you just burned off
  • “If good measures aren’t taken, a lot of the weight loss is muscle” – PD Mangan
    • 25-50% of weight loss can be muscle if not done properly
      • If you want to lose fat, you need to do resistance training
  • You want to keep muscle and burn fat
    • “The health risks that are associated with being overweight or obese are due to body fat and they’re not due to muscle” – PD Mangan
      • This is why you need to be careful when using the Body Mass Index
  • “The more muscle and less body fat you have, within limits of course, but speaking very generally, the healthier you are” – PD Mangan
    • For both men and women, you want to have relatively higher levels of muscle than body fat
  • If you increase the exercise’s intensity, you can decrease the duration and still get the same results
  • “My philosophy of exercise is high-intensity resistance training” – PD Mangan
  • The first few reps of your workout should be relatively easy
    • You should always have good form and be able to control the weight
  • Put your muscle under tension and get them to momentary failure. Working out isn’t to swing weights up and down to hit your rep.
    • “You’re supposed to load your muscles with tension and work your muscles with this tension until you get to momentary muscular failure in order to put the proper stress on your muscles that will make them stronger and make them grow” – PD Mangan
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Notes By Alex Wiec

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