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The Science of Longevity: 7 Habits to Help You Live Longer
28:47
SELF Longevity Method

The Science of Longevity: 7 Habits to Help You Live Longer

In this evidence-based video, Dr. Sean Hashmi discusses 7 scientifically proven habits that can help you live a longer, healthier life. šŸŒŸ What You'll Learn: 00:00 Introduction 00:49 Exercise: The Most Powerful Longevity Habit 01:47 Cardiovascular Exercise (Aerobic Training) 04:07 Resistance Training (Strength Training) 05:59 Combining Cardio and Strength Training 07:26 Sleep: The Key to Longevity and Health 08:34 Sleep Duration and Longevity 09:29 Sleep Regularity: More Important Than Just Duration 10:34 Sleep Disorders and Their Impact on Lifespan 11:21 Sleep Hygiene: Small Changes for Big Results 12:20 Lifestyle Factors That Improve Sleep 13:24 Social Connection, Stress, and Mindfulness: The Hidden Keys to Longevity 14:09 Social Connection: The Longevity Boost You Canā€™t Ignore 15:50 The Impact of Stress on Aging and Longevity 16:34 Meditation and Mindfulness: Slowing Aging at the Cellular Level 17:23 The Role of Love and Positive Relationships in Longevity 18:55 How to Apply This to Your Life 18:59 Nut Consumption: A Simple Habit for a Longer Life 21:24 Berry Consumption: A Delicious Path to Longevity 24:11 Coffee and Tea: Your Daily Cup for a Longer Life 27:19 Protein Intake: Choosing the Right Source for Longevity 29:44 Final Thoughts & Call to Action If you find this helpful, please: ā˜… Like, Comment, and Subscribe! (It really helps the channel grow.) šŸ”— References & Further Reading: Exercise: Schroeder EC, Franke WD, Sharp RL, Lee DC. PLoS One. 2019. Zhang Y, Qi L, Xu L, et al. PLoS One. 2018. Villareal DT, Aguirre L, Gurney AB, et al. NEJM. 2017. Sleep: Chung J, Goodman M, Huang T, et al. Sleep. 2023. Wang M, Yang M, Liang S, et al. Sleep. 2024. Windred DP, Burns AC, Lane JM, et al. Sleep. 2024. Saint-Maurice PF, Freeman JR, Russ D, et al. Sleep. 2024. Mukherjee S, Patel SR, Kales SN, et al. Am J Respir Crit Care Med. 2015. You Y, Chen Y, Liu R, et al. Sci Rep. 2024. Social Connection & Mindfulness: Vila J. Front Psychol. 2021. Crowe CL, Domingue BW, Graf GH, et al. J Gerontol A. 2021. Steptoe A, Hamer M, Lin J, et al. J Clin Endocrinol Metab. 2017. Hoge EA, Chen MM, Orr E, et al. Brain Behav Immun. 2013. Keng SL, Looi PS, Tan ELY, et al. Behav Ther. 2020. Esch T, Stefano GB, Michaelsen MM. Stress Health. 2024. Stavrova O. Psychol Sci. 2019. Nut Consumption: Bao Y, Han J, Hu FB, et al. NEJM. 2013. Luo C, Zhang Y, Ding Y, et al. Am J Clin Nutr. 2014. Luu HN, Blot WJ, Xiang YB, et al. JAMA Intern Med. 2015. Berry Consumption: Zhang L, Muscat JE, Chinchilli VM, et al. J Nutr. 2024. HjartĆ„ker A, Knudsen MD, Tretli S, et al. Eur J Nutr. 2015. Wang H, Liu J, Li T, Liu RH. Food Funct. 2018. Ding J, Liu J, Guo Q, Zhang N. Antioxidants. 2024. Coffee and Tea: Chen Y, Zhang Y, Zhang M, et al. BMC Med. 2022. Shin S, Lee JE, Loftfield E, et al. Int J Epidemiol. 2022. Gardener H, Rundek T, Wright CB, et al. J Nutr. 2013. Zhang Y, Yang H, Li S, et al. PLoS Med. 2021. Protein Intake: Naghshi S, Sadeghi O, Willett WC, et al. BMJ. 2020. Chen Z, Glisic M, Song M, et al. Eur J Epidemiol. 2020. Das A, Cumming R, Naganathan V, et al. J Hum Nutr Diet. 2022. Budhathoki S, Sawada N, Iwasaki M, et al. JAMA Intern Med. 2019. Xu X, Hu J, Pang X, et al. Eur J Nutr. 2024. Connect with Me Website: https://www.selfprinciple.org Instagram: https://www.instagram.com/seanhashmimd Facebook: https://www.facebook.com/SELFPrinciple.org Twitter: https://www.twitter.com/seanhashmimd šŸ™ Thank you for watching and being part of this journey towards health and longevity! āš ļø Disclaimer The content on this channel is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding any health concerns. The opinions expressed are my own and do not necessarily reflect the views of any affiliated institutions.
The Power of Fasting: Science-Backed Health Benefits | Complete Guide
28:18
SELF Longevity Method

The Power of Fasting: Science-Backed Health Benefits | Complete Guide

Discover the science-backed benefits of fasting in this comprehensive guide. From ancient practice to modern research, learn how fasting can transform your health and potentially extend your lifespan. ā±ļø TIMESTAMPS: 00:00 Introduction 01:48 Historical context and modern relevance 02:36 Types of Fasting 04:45 What Happens During Fasting 06:32 Cellular Benefits 07:25 Insulin Resistance 08:00 Health Benefits 10:40 Heart Health 13:03 Brain Health 14:45 Inflammation 15:35 Longevity and Healthspan 19:38 Safety Considerations 27:03 Summary If you find this helpful, please: ā˜… Like, Comment, and Subscribe! (It really helps the channel grow.) āš•ļø About Dr. Sean Hashmi: Board-certified physician providing evidence-based health and fitness information. Specializing in preventive medicine and optimal performance through scientifically validated approaches. šŸ“ Important Note: This video is for educational purposes only and not medical advice. Always consult your healthcare provider before starting any supplement regimen. šŸ’¬ Join the Discussion: Share your experience with creatine or questions below! šŸ”” Subscribe for weekly evidence-based health and fitness content! Connect with Me Website: https://www.selfprinciple.org Instagram: https://www.instagram.com/seanhashmimd Facebook: https://www.facebook.com/SELFPrinciple.org Twitter: https://www.twitter.com/seanhashmimd āš ļø IMPORTANT: The content on this channel is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional regarding any health concerns. The opinions expressed are my own and do not necessarily reflect the views of any affiliated institutions.
The Complete Guide to Creatine: Myths, Science, and Benefits - What Research REALLY Shows
24:35
SELF Longevity Method

The Complete Guide to Creatine: Myths, Science, and Benefits - What Research REALLY Shows

šŸ”¬ The complete science-based guide to creatine supplementation, analyzing hundreds of research studies. Dr. Sean Hashmi breaks down what really works, debunks common myths, and explains how to optimize your results for both physical and mental performance. ā±ļø Timestamps: 00:00 - Introduction & Medical Disclaimer 00:15 - What is Creatine? 01:09 - Understanding Creatine Basics 03:42 - Myths Introduction 03:53 - Myth 1: Kidney Damage 05:11 - Myth 2: Dehydration & Muscle Cramps 06:09 - Myth 3: Steroid Misconception 06:48 - Myth 4: Only for Bodybuilders 07:44 - Myth 5: Weight Gain 08:32 - Myth 6: Long-term Safety 09:09 - Myth 7: Cycling Necessity 09:52 - Myth 8: Women & Creatine 10:45 - Myth 9: Digestive Issues 11:42 - Myth 10: Forms of Creatine 12:36 - Benefit 1: Increases Muscle Mass 13:44 - Benefit 2: Boosts Strength and Power 14:36 - Benefit 3: High Intensity Performance 15:45 - Benefit 4: Speeds Up Recovery 16:59 - Benefit 5: Brain Health Protection 18:15 - Benefit 6: Improves Memory and Focus 19:23 - Benefit 7: Prevents Muscle Wasting 20:44 - Benefit 8: Energy Metabolism 21:46 - Benefit 9: Improves Bone Health 23:10 - Benefit 10: Safety Profile 23:51 - Final Conclusion āš•ļø About Dr. Sean Hashmi: Board-certified physician providing evidence-based health and fitness information. Specializing in preventive medicine and optimal performance through scientifically-validated approaches. šŸ“ Important Note: This video is for educational purposes only and not medical advice. Always consult your healthcare provider before starting any supplement regimen. šŸ’¬ Join the Discussion: Share your experience with creatine or questions below! šŸ”” Subscribe for weekly evidence-based health and fitness content! šŸ”¬ Key Research Studies Referenced: (all references pinned in comments) Gualano et al. (2008) - Kidney safety study Kim et al. (2011) - Clinical trials review Rodriguez et al. (2009) - Long-term safety analysis Kreider et al. (2017) - Women's health benefits Balestrino et al. (2019) - Brain health research Wax et al. (2021) - Performance benefits FOLLOW US: āœ…Website: https://www.selfprinciple.org āœ…Instagram: https://www.instagram.com/seanhashmimd āœ…Facebook: https://www.facebook.com/SELFPrinciple.org āœ…Twitter: https://www.twitter.com/seanhashmimd Medical Disclaimer: The information provided in this video is for general knowledge only and is not a substitute for professional medical advice. Always consult your physician before beginning any new health program or treatment. The creator assumes no liability for actions taken based upon this content. Never disregard or delay seeking medical advice because of something mentioned on the SELF Principle YouTube channel, podcast, or website. Any action you take based on the information in this video is strictly at your own risk. #creatine #supplementscience #evidencebasedmedicine
Top 3 Plant-Based Foods for Gut Health!
01:32
SELF Longevity Method

Top 3 Plant-Based Foods for Gut Health!

Improve Your Gut Health with These 3 Plant-Based Foods (Backed by Science!) Want to boost your digestive health naturally? In this video, we explore three powerful plant-based foods that science has shown can enhance your gut health, support healthy digestion, and balance your microbiome. You'll discover: -The remarkable benefits of kefir for digestion and lactose tolerance -How foods rich in inulin (like garlic and onions) nourish your beneficial gut bacteria -Why kiwifruit might be your new favorite food for digestive health and regularity The research is clear - adding these prebiotic and probiotic powerhouses to your diet can make a real difference in your gut health. Do you already include any of these foods in your diet? Let us know in the comments! Want more evidence-based nutrition and health tips? Subscribe to SELF Principle! References: 1. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients. 2019;11(8):E1806. DOI: 10.3390/nu11081806 2. Kaur AP, Bhardwaj S, Dhanjal DS, et al. Plant Prebiotics and Their Role in the Amelioration of Diseases. Biomolecules. 2021;11(3):440. DOI: 10.3390/biom11030440 3. Chang L, Chey WD, Imdad A, et al. AGA-ACG Clinical Practice Guideline: Pharmacological Management of Chronic Idiopathic Constipation. The American Journal of Gastroenterology. 2023;118(6):936-954. DOI: 10.14309/ajg.0000000000002227 4. Katsirma Z, Dimidi E, Rodriguez-Mateos A, Whelan K. Fruits and Their Impact on the Gut Microbiota, Gut Motility and Constipation. Food & Function. 2021;12(19):8850-8866. DOI: 10.1039/d1fo01125a Join this channel to get access to perks: https://www.youtube.com/channel/UC9LQOhavwlGM58bIWbnXTDA/join If you enjoyed this video and found it informative, please give it a thumbs up. For more insightful content on important health topics, don't forget to subscribe to our channel. šŸ”” Subscribe here: https://www.youtube.com/c/SELFPrinciple?sub_confirmation=1 Thank you for your support! FOLLOW US: āœ…Website: https://www.selfprinciple.org āœ…Instagram: https://www.instagram.com/seanhashmimd āœ…Facebook: https://www.facebook.com/SELFPrinciple.org āœ…Twitter: https://www.twitter.com/seanhashmimd Medical Disclaimer: The content presented on this channel serves informational purposes only and is not intended to replace individualized medical consultation. We strongly recommend consulting with a qualified healthcare professional for personalized medical advice before initiating any treatment or program. Utilizing any information from this channel is solely at your own risk. The SELF Principle YouTube channel, Podcast, and website are not responsible for any actions taken based on the content provided. Do not disregard or delay seeking professional medical guidance due to information obtained here. #kidneyhealth #longevity #nutrition

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