- 3 months ago
Is chasing pure strength actually ruining your longevity? We are taught to train harder and lift heavier, but the science suggests a different approach to aging.
In this episode, Man of Many Editor-in-Chief Nick Hall sits down with Melrose Chief Science Officer Neal Mercado and wellness coach Luke Hines to uncover the specific biohacks and protocols that may reverse biological aging. From the benefits of infrared saunas and contrast therapy to the truth about boosting testosterone naturally, th
In this episode, Man of Many Editor-in-Chief Nick Hall sits down with Melrose Chief Science Officer Neal Mercado and wellness coach Luke Hines to uncover the specific biohacks and protocols that may reverse biological aging. From the benefits of infrared saunas and contrast therapy to the truth about boosting testosterone naturally, th
Category
🛠️
LifestyleTranscript
00:00When it comes to fitness, we're taught to chase strength.
00:02Train harder, run faster, lift heavier.
00:05What if the secret to real performance, the kind that lasts decades,
00:08isn't just in what we do, but how we recover?
00:11I'm Nick Hall, Editor-in-Chief of Men and Many,
00:13and today I'm on a mission to unpack what true health really means.
00:17We've teamed up with the experts from Melrose Health Future Labs
00:19to explore three key concepts of health.
00:22Longevity, recovery, and mental strength.
00:25This isn't just about the workout, it's about what happens after.
00:28And the science of staying sharp, both inside and out.
00:31To live longer is one thing, but to live better is an entirely different pursuit.
00:36And no one understands this better than Neil Mercado.
00:38With over 25 years experience in the wellness space,
00:40he's an expert at translating complex biochemistry into easy, actionable health advice.
00:46What he's found in his research is that longevity doesn't always happen in a gym,
00:50but in how you prioritize performance.
00:52Neil, when we talk about longevity, what are we actually referring to?
00:54Firstly, there's the concept of how long you live, or your lifespan,
01:00how many years you live on this earth.
01:03But when we're talking about longevity, we talk more in the quality of your life,
01:08or the health span, how many years you live without chronic disease,
01:12being able to live a happy and full life.
01:15Unpack the pillars of longevity for me.
01:16I would put them as cellular health,
01:18how your body maintains its health of mitochondria and different genes.
01:24Also look at metabolic health,
01:26how well you're able to metabolize sugars, carbohydrates.
01:30I would also look at muscular health and bone health.
01:33As you age, that's critically important.
01:35Cardiovascular health is really critical as well.
01:38I'd also look at then kind of the neural side,
01:41so cognition, stress, and sleep.
01:43And probably lastly would be hormonal health.
01:46Now I think a lot of people are, as they get older, chasing energy and focus.
01:50Can you give me a bit of an example or an understanding
01:52about what happens in your body as you get older in those two frameworks?
01:55So when we age, our cells become older.
01:58Our cells become less active and more complacent.
02:03Kind of this concept of cellular senescence,
02:06which is, I don't know if you've ever heard of the concept of zombie cells,
02:11or the concept that every seven years our body renews itself.
02:16That's exactly what this concept is.
02:17And how can we address those things naturally?
02:19Firstly, your diet.
02:22Making sure that you have a really nutrient-dense diet.
02:25Staying away from processed foods.
02:27Making sure that you're staying active.
02:29You're getting your heart rate up.
02:32You're doing some level of weight-bearing exercise
02:35to keep your muscles going.
02:36And then probably evidence-based supplements as well.
02:40So tell me a bit about Time Capsule.
02:42What gaps in people's health does this product aim to support?
02:44With Time Capsule, we really strove to hit all of the key pillars of aging.
02:50So cellular health from the standpoint of NAD production with precursors in there.
02:55Metabolic health from a glucose metabolism perspective.
02:58We've got resveratrol in there for sirtuin and MPK activation.
03:05We have also magnesium in there at an important level.
03:11L-theanine for stress.
03:13We have a number of activated B vitamins for healthy methylation.
03:17And then D3 and K2 for both bone and cardiovascular health.
03:23Now if everyone watching could walk away with one lesson learned about health and aging,
03:27what would you like that to me?
03:28I would like it to be that health and aging is multifaceted.
03:31It's not just one thing.
03:32It's not just one supplement.
03:34It's not just one thing that you eat or one thing that you do.
03:37It's a number of different things.
03:39But these things are manageable.
03:41As Neil explains, longevity isn't a silver bullet.
03:43It's a discipline and the real strength starts at the cellular level.
03:47Part of that process involves pushing your limits, even in recovery.
03:50Sometimes that looks like stillness, other times it can be far less comfortable.
03:55One person who knows the benefit of holistic recovery firsthand is Luke Hines,
03:59a qualified personal trainer, breathwork coach and best-selling author.
04:02Luke is the kind of person who practices what they preach.
04:05Namely, a philosophy of health honed over years of trial, error and unapologetic optimism.
04:11Luke's seen firsthand how food, movement and mindset can recalibrate a broken system.
04:15And his approach to health is layered.
04:17We're talking ice baths, infrared sorters.
04:20If anyone's going to put me through my paces, it's this guy.
04:23Luke, what does longevity mean to you beyond just living longer?
04:26So as you do get older, which we all do, how are you getting older?
04:30Are you stronger?
04:32Are you leaner?
04:33Are you fitter?
04:34But also, are you clearer?
04:36Are you sleeping better?
04:37And are you thriving in all elements of your life?
04:41That's the biomarker for me, health span over lifespan.
04:45So that when I get older, I'm living better rather than just adding candles to the cage.
04:50What are the common misconceptions that you've seen over that period?
04:53In wellness overall, they go, you know what?
04:56It's my genetics.
04:57I've got terrible genetics.
04:58Or, you know, those people around me, it's just luck.
05:01And it couldn't be further from the truth.
05:02There's a fantastic thing called epigenetics, which is the effect that our lifestyle factors,
05:09things like how we move, the food that we eat, the way that we think,
05:13the effect that that has on our nervous system.
05:16And it's incredibly powerful.
05:17But also how our body interprets our DNA.
05:20We're not changing our DNA, but we're changing how our body reads our DNA.
05:24So where does food fit into that longevity and sustainability for health?
05:28I think it's got to be two things.
05:29Fuel to energise workouts, to fuel your day, to make sure that your brain is functioning
05:35at your job, that you can be a fantastic, supportive person in your family and relationships.
05:39But it's also information for your body.
05:42Is it going to be pro-inflammatory or is it anti-inflammatory?
05:45Is it going to be something that gives your gut a healthy microbiome, supporting that gut-brain
05:50access, making sure that you think and feel the best that you possibly can?
05:55So, yes, feel full, but make it nutrient-dense so that you perform well.
06:00But also make sure it's telling your body the right things.
06:03We don't really hear that much about recovering well.
06:06Yeah.
06:06So why is that element so important in terms of keeping overall health over a long period?
06:11I think there's two things.
06:12Number one, I think for so long we've been taught through media, advertising, socials,
06:17diet and exercise, diet and exercise.
06:19But if you don't focus on that mindset component, not only will the diet and exercise component
06:26not actually work in your favor, but you will burn out in all aspects of your life.
06:32So talk to me about breathwork.
06:33How do you incorporate that into your region?
06:35Breathwork, it's the remote control for your nervous system.
06:38You can use it in such an incredibly powerful way.
06:41You can use it to upregulate ahead of a performance, ahead of being on camera, ahead of a workout.
06:46But you can also use it to downregulate, which is fantastic.
06:50Now I want to talk a bit about infrared saunas as well, because I know you're a big fan of
06:52those.
06:53What actually happens to your body and why is that so important when you're doing infrared
06:56saunas?
06:57So it increases your heart rate, improves circulation, but it also provides a growth factor to your
07:03brain, which is, this is getting kind of on the nerdy side of things.
07:06But when you go in a sauna, it promotes a growth factor in your brain that actually supports,
07:11repairs and rebuilds neurons.
07:13So a traditional wood sauna with the coals, most of that heat's coming from the outside
07:19onto your skin and that's causing the hot reaction in your body and the sweat.
07:23What's unique about the infrared sauna is that the heat is actually milder when you walk in
07:29and it's more of a slower burn and then you're getting a deeper heat reaction.
07:34And what that's doing, it's giving us a really, really beautiful cleanse also from the inside
07:39out.
07:39I know a lot of people love to do the cold plunge, they come back in, what's the benefits
07:44of kind of immersing your body in those different temperatures back and forth?
07:48Those contrasts are really powerful.
07:51Number one, very pro anti-inflammatory activities.
07:55When you combine the two, a lot of the science says that it doesn't matter what order you do
08:00it in.
08:01We're talking great for your immune response.
08:04Detoxifying pathways are completely opened up.
08:07Fantastic for your brain health circulatory system.
08:09It's a real powerful combo.
08:12Luke, where does FutureLab's total body collagen fit into the picture for you?
08:15For me, it's a no brainer because it's got the four different types of collagen in there.
08:20Type one is to support your bones.
08:22Type two is for your hair, skin and nails.
08:24Type three is your joints and cartilage.
08:26And then type four is your gut lining and your connective tissues.
08:29If we're talking about collagen as the scaffolding protein, you want to make sure that you've
08:34got all four types in every serve so that you're supporting all the different systems
08:39in your body.
08:40If you had one piece of advice that you can give people when it comes to balance, longevity
08:44and health, what would that be?
08:46By always coming back to your anchor and your anchor being your why, you will never be left
08:50giving yourself excuses.
08:52Why am I doing this right now?
08:54And how will I feel in one week, one month, one year, one decade if I don't do it?
09:00That will make action and you will make action today.
09:03Love it.
09:03Thank you, Luke.
09:05For many of us, the longevity approach to wellness requires a mental reset.
09:10The idea that true strength isn't just physical, but in how we show up focused, clear and ready
09:15is counterintuitive to what we've been taught.
09:17But as Neil explains, positive physical health often starts with mindset.
09:21Neil, when we talk about strength, so often we focus on the physical.
09:25But how do elements like focus and motivation contribute to your overall health?
09:28The brain consumes 20% of our energy, but only contributes 2% of the weight.
09:34So it's a much more over-performing organ.
09:38And in this way, really, physical performance really starts in the brain.
09:43So what would you say in your opinion are the most overlooked psychological factors
09:47when it comes to performance and strength?
09:49So motivation is really key.
09:50I would also say just having a restful night's sleep is really important.
09:57The ability to recover, the ability to reduce all that inflammation, particularly if you're
10:02training a lot.
10:03Counter to that, having a session where you are training hard really does help with chronic stress.
10:12How do exercises and workouts like yoga impact your mental clarity?
10:17With yoga, it stimulates a part of the brain, a part of the brain that is responsible for creating alpha
10:25waves.
10:25And alpha waves give you this sense of calm focus.
10:31What's happening, you're calming all of your neurotransmitters.
10:34You're increasing these neurotransmitters called GABA.
10:40And it results in just alleviating stress and being able to improve from a cognitive perspective as well,
10:48your focus and your energy.
10:50Creatine is something that's always been seen as being helpful for muscle growth.
10:53But there's also benefits from a mental clarity perspective, right?
10:57Yeah.
10:58You know, creatine has been used for many years in the gym with bodybuilders.
11:03And research is starting to demonstrate the importance of creatine for cognitive health,
11:07in particular in the elderly as well.
11:10How creatine works is our body converts it into phosphocreatine in our cells.
11:16And they're found in our muscles, but they're also found in our brain.
11:20Creatine is also good because it attracts water to your muscles.
11:23So it makes them look fuller and larger and also more hydrated as well,
11:28obviously as a result of that.
11:29But in the brain, this phosphocreatine is readily usable to convert to ATP.
11:37And ATP is kind of the energy currency for our cells.
11:40So more and more research is finding in elderly populations specifically as well,
11:46the regular use of creatine can really help to improve cognitive function,
11:49recall, memory, learning, and maintain a healthy brain.
11:55Tell me a little about testosterone.
11:56How does that work?
11:57And as we get older, how does that degrade?
11:59Testosterone is one of the most important male hormone.
12:03It's responsible for many different functions.
12:06Essentially, as we age, once we hit 40, we start to reduce our ability to produce testosterone.
12:12And that's on average about 1% per year.
12:15But it can vary based on the individual.
12:17So how do these two elements, speaking about testosterone and creatine,
12:20work together in the body, particularly for men as they age?
12:23And how can you improve that?
12:24Creatine enables your muscles to work harder, helps you with your cognition as well.
12:31Healthy testosterone levels help you to utilize that energy to put on more muscle,
12:37and also help you maintain a clearer cognition and more energy as well.
12:43So it's really harmonious.
12:45It's kind of a virtuous circle, having healthy levels of both of these.
12:50So tell me a little bit about testosterone matrix.
12:52I really dove into the research quite deeply on effective ways to improve and support healthy testosterone levels.
13:02And there's an ingredient called testophen, which is an extract of fenugreek.
13:09And what this has been demonstrated to do, there's been a number of clinical trials on it,
13:14but it really helps to maintain healthy testosterone levels.
13:17There's a mechanism in our body called aromatase.
13:21And aromatase converts testosterone to estradiol.
13:26And what this perceived, what we think it does, is actually helps to block aromatase.
13:31So it maintains your free testosterone levels without converting that.
13:35So Neil, what's the biggest mistake people make when it comes to post-workout recovery?
13:39I'd say the biggest mistake is just a real focus on trying to get as much protein as you can
13:45into your body.
13:46And that certainly is important.
13:47But it's also important not to overlook the other factors.
13:51And that's things like getting enough sleep, making sure that you're giving your body enough time to recover and reducing
14:01that stress.
14:03I think if you can do that, it will lead to much better gains in the gym.
14:08Stress less, lift more?
14:09Absolutely.
14:10Love it. Love to hear it.
14:11Yeah.
14:11Thank you Neil. Appreciate it.
14:12Thank you. Thanks so much.
14:13What I've learned in this process is that health is not a destination.
14:17It's not something you arrive at when you hit a goal weight or complete a challenge, but rather an active
14:22commitment to the future.
14:24As Neil explained, longevity isn't just for biohackers and athletes.
14:28It's for anyone who wants to live fully and with intent.
14:31The steps don't have to be radical, they just have to be consistent.
14:34So maybe it is time that we rethink what true health really is.
14:39Bye.
14:40Bye.
14:41Bye.
14:43Bye.