Longevity by Design

In this episode of Longevity By Design, Dr. Layne Norton, Founder of BioLayne and Carbon app, joins Gil Blander to discuss optimizing nutrition and fitness for a longer, healthier life. Layne emphasizes the importance of prioritizing scientific evidence over popular narratives, highlighting how easily isolated studies can be misinterpreted. He stresses the power of personalized approaches to nutrition and fitness, advocating for a critical approach to information consumption.Layne dives into the complexities of protein intake, challenging common misconceptions. He advocates for a protein intake above the recommended daily allowance, stressing the role of muscle mass in overall health and longevity. Layne explains the importance of resistance training, even for older adults, to maintain muscle mass and reduce fall risk. He advocates for finding enjoyment in exercise, stressing that passion fuels consistency.Beyond physical health, Layne underscores the impact of mental health on longevity. He discusses the detrimental effects of stress, provides practical stress management tips, and encourages healthy boundaries. Layne's holistic approach highlights lifestyle factors, nutrition, training, and stress management , as key drivers of a longer, healthier lifespan.Guest-at-a-Glance 

On this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Evelyne Bischof, President of the Healthy Longevity Medicine Society.  Evelyne discusses her background in internal medicine and oncology and how her work puzzling together patient diagnoses led her to the field of longevity medicine. She highlights the importance of optimizing health span, not just lifespan, and how healthy longevity medicine benefits not only individuals, but population health and the world economy as well.Gil and Evelyne explore the difference between longevity medicine and traditional healthcare. Evelyne explains that longevity medicine uses a broader range of diagnostics, including advanced biomarkers, imaging, and cognitive tests. This approach aims to build a personalized health trajectory for each patient. They also discuss the role of AI in healthcare, with Evelyne expressing hope for faster, AI-driven diagnostics and drug discovery in the future.Finally, they touch upon the Healthy Longevity Medicine Society, its mission to establish longevity medicine as a recognized medical discipline, and the exciting developments in the field, such as the SHARP study at the Sheba Longevity Center. Evelyne emphasizes the importance of being data-driven and encourages listeners to collect and track their own health data. She believes this empowers individuals to make informed decisions about their health and longevity.Guest-at-a-Glance

In this episode of Longevity by Design, our host, Dr. Gil Blander talks with Dr. Renee Deehan and Paul Fabian about Inside Tracker's new Healthspan Habits Score feature. This innovative tool analyzes data from wearable devices and daily journal entries to identify the most impactful habit to improve each week for better health span and longevity.The guests explain how the algorithm processes up to 15 different variables, including sleep quality, step count, and lifestyle factors to create a personalized weekly score. Rather than overwhelming users with multiple recommendations, the report focuses on one key habit to change, applying behavioral science principles for sustainable improvement.Deehan and Fabian detail how the system evaluates six weeks of data to identify trends and provide targeted recommendations, helping users bridge the gap between blood tests with actionable weekly guidance based on scientific research linking these habits to longevity outcomes.Guest-at-a-Glance 

Dr. Gil Blander welcomes Dr. Daniel Durand, Chief Medical Officer at Prenuvo, to Longevity by Design for a deep dive into the future of preventative healthcare. Dr. Durand shares how full-body MRI is redefining early detection by making advanced imaging accessible, non-invasive, and radiation-free. He explains why MRI, as a soft tissue imaging modality, offers unmatched insight into early-stage cancers and chronic conditions.The conversation unpacks misconceptions around overdiagnosis and false positives, challenging the idea that “not knowing” is safer. Dr. Durand outlines how AI-enhanced imaging, paired with structured follow-up care, reduces unnecessary biopsies and improves diagnostic accuracy. He also discusses the emotional and systemic costs and benefits of proactive screening.Looking ahead, Dr. Durand envisions a healthcare model built on data, personalization, and patient empowerment. He argues that gathering better information, earlier, will shift the focus from treatment to prevention and help more people maintain peak health for longer. Guest-at-a-Glance

In this episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Eran Segal, Professor at the Weizmann Institute of Science, to explore the intersection of artificial intelligence (AI) and personalized health. The conversation dives into how AI and machine learning are transforming our understanding of nutrition, disease prediction, and overall longevity. Eran provides a clear overview of AI, machine learning, and deep learning, explaining how these technologies can be applied to various health domains.Eran discusses the potential of AI agents in healthcare, such as scheduling appointments, managing medications, and even creating personalized dietary recommendations. He highlights the importance of data in training AI models, noting that the healthcare industry lags behind in publicly available and diverse data sets. The 10K Initiative, a project Eran leads, aims to address this issue by collecting comprehensive data on individuals to build more holistic AI models for personalized health.Gil and Eran consider the future, envisioning AI-powered digital twins that can simulate the impact of lifestyle changes on disease development. While AI offers exciting possibilities, Eran cautions against over-reliance, emphasizing the need for continued human oversight and validation. He reiterates that the foundation of longevity still relies on simple habits: sleep well, eat well, and exercise regularly.Guest-at-a-Glance

Dr. Gil Blander and Ashley Reaver dive into the science behind GLP-1 agonists, a class of drugs originally developed for type 2 diabetes but now widely used for weight management and longevity. They explore how these medications work, their effects on appetite, metabolism, and inflammation, and why they might be a game-changer for cardiovascular health, brain function, and fertility. While promising, they emphasize the importance of long-term research and consulting with medical professionals before considering these treatments.The conversation shifts to the role of wearables in health tracking. Gil shares insights on devices like the Apple Watch, Oura Ring, and Whoop, highlighting their capabilities in tracking sleep, fitness, illness detection, and fall prevention—especially for older adults. They break down how different wearables cater to specific needs and the future of personalized health monitoring.As the science of longevity evolves, Gil and Ashley stress the importance of staying informed, making data-driven decisions, and using technology wisely. Whether through cutting-edge pharmaceuticals or smart wearables, optimizing health is now more accessible than ever.Host-at-a-Glance

In this episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of Forever Strong. Gabrielle discusses the growing epidemic of sarcopenia, the loss of muscle mass and strength, accelerated by the use of GLP-1 medications. She emphasizes the importance of muscle health for overall longevity and introduces the concept of "muscle span."Gil and Gabrielle explore the critical role of skeletal muscle as a metabolically active organ, its impact on longevity, and the best ways to build and maintain muscle throughout life. They delve into the public's misconception of prioritizing today's needs over tomorrow's health, highlighting the need for preventative measures like strength training. The conversation touches upon the complexities of protein consumption, emphasizing the importance of meeting daily protein goals and the often-overlooked nutritional needs for healthy aging.Finally, they address common misconceptions regarding hormone replacement therapy and the importance of prioritizing muscle-centric medicine. This episode offers actionable insights and valuable knowledge for anyone seeking to optimize their health and longevity through a deeper understanding of muscle health.Guest-at-a-Glance

On this episode of Longevity by Design, Dr. Gil Blander speaks with Dr. Michael Ringel, COO of Life Biosciences, about the science of aging and longevity. Michael discusses how evolution influences lifespan and why aging occurs. He explains the trade-off between resource allocation for reproduction versus maintenance and repair within the body. Caloric restriction and its effects on lifespan are explored through an evolutionary lens.Michael highlights the challenges and breakthroughs in longevity research. He touches upon the role of genetics and pharmaceuticals in manipulating lifespan and healthspan. He points to the Pacific rockfish as an example of varying lifespans within a closely related group of species, demonstrating the genetic component of aging. He also notes the impact of Cell reprogramming, referencing a study on how specific Cell reprogramming can regenerate optic nerves.The conversation shifts to the business of longevity, where Michael discusses the increased interest and investments from big pharma and billionaires. He examines the economic benefits of extending healthspan, citing a potential value of $300 trillion from a 10-year healthspan extension in the US alone. Michael and Gil also explore the importance of lifestyle choices for healthy aging, emphasizing diet, exercise, sleep, stress management, and social connections.Guest-at-a-Glance

In this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Jay Olshansky, a leading professor at the University of Illinois Chicago and a renowned expert in aging and biodemography. Together, they delve into the science of longevity, exploring how public health advancements in the 20th century revolutionized life expectancy and what lies ahead in the quest to extend both lifespan and healthspan.Dr. Olshansky unpacks the biological limits of human longevity, shedding light on why life expectancy gains are slowing despite medical advancements. He explains the interplay between genetics, lifestyle choices, and aging, emphasizing how societal factors like inequality and access to healthcare impact longevity outcomes. Key concepts like "life table entropy" reveal why breakthroughs in aging science are essential to push beyond the current boundaries.Tune in to gain actionable insights on diet, exercise, and monitoring health—all crucial for maximizing healthspan, regardless of your genetic blueprint.Guest-at-a-Glance

Can personalized medicine unlock the secrets to living longer and healthier lives? In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. David Barzilai, a renowned longevity physician and founder of Barzilai Longevity Consulting, to explore the science of extending healthspan through precision and innovation.Dr. Barzilai shares his journey into biogerontology and longevity science, unpacking key concepts like the hallmarks of aging, the potential of lifestyle interventions, and the translation of findings from animal models to human health. He highlights how evidence-based lifestyle medicine—centered on nutrition, exercise, sleep, and stress management—can be tailored to individual needs using biomarker-driven strategies for maximum impact.The conversation delves into some of the most promising longevity interventions, from gerotherapeutics to cutting-edge supplements. Dr. Barzilai emphasizes the power of personalized approaches in optimizing healthspan and lifespan, offering listeners practical, science-backed insights to take charge of their longevity journey.Engaging and informative, this episode is essential listening for anyone curious about the future of longevity medicine and the innovations shaping how we age. Guest-at-a-Glance

On this episode of Longevity by Design, Dr. Gil Blander hosts Dr. Dmitriy Richard Starson, Founder and CEO of Passio, an AI-powered nutrition coaching platform. Dmitriy discusses his career path from astrophysics to the world of nutrition tracking. He explains how his company seeks to make healthy eating more accessible. Passio aims to achieve this through user-friendly technology like food scanning, voice logging, and personalized AI coaching.Dmitriy believes this technology will revolutionize how people approach nutrition. He envisions a future where food tracking is as commonplace as step tracking. This shift, combined with insights from companies like InsideTracker, could lead to personalized nutrition and supplementation plans. Such advances have the potential to slow or even reverse aging and age-related diseases.While acknowledging the influence of the food industry, Dmitriy remains optimistic. He sees a future where individuals have the knowledge and tools to make informed decisions about their health. Through personalized nutrition and data-driven insights, people can optimize their health and work toward increased longevity.Episode highlights:Introduction: 00:00:00From Astrophysics to Nutrition: An Unlikely Journey?: 00:06:00The Power of AI in Food Logging: 00:11:00The "Human" Factor: Addressing Challenges with Data Accuracy: 00:22:00AI and the Healthcare System: A Balancing Act?: 00:45:00Top tip to improve healthspan: 00:50:00We Appreciate You!As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode of Longevity by Design, our host Dr. Gil Blander welcomes Dr. Aubrey de Grey, a biomedical gerontologist, to explore the frontiers of aging research and lifespan extension. Dr. de Grey shares his work identifying and addressing the seven major categories of aging-related diseases. He discusses how targeted damage repair offers a promising alternative to traditional methods to slow aging, providing a path to longer, healthier lives.The conversation delves into the hallmarks of aging, their implications for medical research, and the challenges of translating results from animal models to human applications. Dr. de Grey emphasizes the importance of combining multiple interventions, such as senolytics, gene therapy, and stem cell treatments, to achieve significant gains in lifespan. He also shares insights from his work with the LEV Foundation and the Methuselah Foundation.Listeners will gain a deeper understanding of the science behind rejuvenation and the potential for humanity to reach longevity escape velocity within the coming decades. Dr. de Grey underscores the critical role of continued research, innovation, and funding in accelerating progress toward defeating aging-related diseases. Episode highlights:Introduction: 00:00:00The Seven Hallmarks of Aging: A Foundational Framework: 00:07:00Challenges in Funding Longevity Research: 00:15:00Lifestyle, Genetics, and the Limits of Current Longevity: 00:23:00The Methuselah Foundation and Early Longevity Advocacy: 00:37:00Top tip to improve healthspan: 00:52:00We Appreciate You!As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

On this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. John Erdman to discuss prostate cancer and the impact of diet on disease progression. John shares his personal connection to this disease and why he's dedicated his research to understanding dietary interventions.John explains that prostate cancer is often slow-growing, with most men experiencing decades between early mutations and noticeable tumor growth. He stresses the importance of early detection through regular checkups, including digital exams and PSA tests. While the medical community debates the effectiveness of these tests, John advocates for establishing a baseline to monitor for any sudden changes.John's research reveals a strong link between tomato consumption and reduced prostate cancer risk. He believes this protective effect stems from lycopene and its metabolites, which may influence gene expression. John emphasizes that while tomato consumption shows promise, maintaining a healthy weight and regular exercise are equally crucial for long-term health. Episode highlights:Introduction: 00:00:00The Stages and Progression of Prostate Cancer: 00:06:00Diagnosing Prostate Cancer: Methods and Considerations: 00:11:00The Role of Specific Foods in Prostate Cancer Risk Reduction: 00:22:00Exploring the Link Between Gut Microbes and Prostate Cancer: 00:30:00Top tip to improve healthspan: 00:34:00For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Jens Juul Holst, a renowned Danish physician and physiologist, to discuss GLP-1, a hormone transforming our understanding of metabolic health. Dr. Holst, who discovered and described GLP-1, explains its role as a gut-derived hormone that regulates appetite, insulin secretion, and digestion, offering a groundbreaking approach to managing obesity and type 2 diabetes.The conversation explores how GLP-1 receptor agonists, have evolved into powerful medications. These drugs help patients achieve significant weight loss, reverse diabetes, improve cardiovascular health, reduce inflammation, and potentially enhance cognitive function. Dr. Holst delves into their long-term implications for preventing diabetes, extending health spans, and even reducing the risks of obesity-related cancers and improving fertility.Dr. Holst emphasizes that while GLP-1 offers life-changing benefits, sustainable health still hinges on balanced diets and regular physical activity. This episode provides a fascinating look at the intersection of science, medicine, and lifestyle in promoting longevity.Episode highlights:Introduction: 00:00:00What is GLP-1: 00:03:00what is a GLP-1 agonist: 00:04:15what are the target organs of the GLP-1 agonist?: 00:06:30what is the effect of the GLP-1 agonist on a diabetic patient?: 00:10:00What percentage of a diabetic patient on GLP-1 have complete remission: 00:11:30How long did it take to bring a drug to market from the moment you first discovered it: 00:23:30What is the GLP-1 effect on cognition and dementia: 00:29:00GLP-1 effect on kidney diseases: 00:32:00GLP-1 positive effect on fertility: 00:35:00GLP-1 positive effect on cancer: 00:37:30Should a patient be on GLP-1 for life: 00:41:00GLP-1 related side effects: 00:48:00GLP-1 effect on resting heart rate: 00:52:30GLP-1 related side effects: 00:48:00GLP-1 from Lilly vs novo nordisk: 00:55:00GLP-1 oral versus the injectable: 00:58:00GLP-1 effect on lifespan: 01:00:30GLP-1 effect on lifespan: 01:00:30What led you to become a scientist: 01:03:00The story of discovering the GLP-1: 01:04:30How did you successfully extend the half-life of the GLP-1 agonist: 01:09:00GLP-1 moving from once a day to once a week: 01:16:00Top tip to improve healthspan: 01:18:00GLP-1 Agonists: A Game-Changer for Diabetes and ObesityDr. Jens Juul Holst explores the revolutionary impact of GLP-1 agonists in treating diabetes and obesity. These medications mimic a natural gut hormone to regulate insulin secretion, appetite, and weight. Through their ability to normalize blood glucose levels and promote significant weight loss, GLP-1 agonists have transformed the lives of patients with type 2 diabetes and obesity. Holst highlights their success in enabling over 50% of diabetes patients to achieve normal glucose levels while addressing the systemic health risks tied to obesity. This innovation represents a monumental leap in metabolic disease management. For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

Episode highlights:Introduction: 00:00:00Why have you decided to become a scientist: 00:02:30What is fermentation: 00:07:45What microbes are involved in fermentation: 00:08:40How those microbes get into the fermented food: 00:09:35When the Humankind started to utilize fermentation: 00:11:20What is the difference between Probiotics and Live Cultures: 00:15:15What are the benefits of fermented food consumption: 00:17:43What foods are produced through lactic acid fermentation, and what are the best methods for making them at home: 00:23:10What is the positive effect of fermented foods on inflammation: 00:29:18What impact do fermented foods have on longevity: 00:32:10What are Postbiotics: 00:35:05Top tip for healthspan: 00:44:20Not all Fermented Foods Are EqualWhile many cultures around the world have enjoyed the benefits of fermented foods for centuries, modern consumers need to be savvier about what they're buying. Just because a food is fermented or contains live cultures doesn't mean it offers proven health benefits. The term "probiotics" is specifically defined and requires scientific evidence to support health claims, so don't be afraid to read labels carefully and choose fermented foods backed by research.Lactic Acid Fermentation May Be a Key Player in HealthWhile there are many types of fermentation, lactic acid fermentation, which is responsible for foods like yogurt, kimchi, and sauerkraut, is of particular interest to researchers. Early studies show promising links between consuming lactic acid-fermented foods and positive impacts on gut health, immune function, and even potentially longevity. The specific mechanisms are still being investigated, but it seems these foods offer more than just interesting flavors.Scientists Are Unlocking the Power of PostbioticsScientists are going beyond probiotics and exploring the potential of “postbiotics” – those beneficial compounds produced by bacteria during fermentation. These metabolites may hold the key to unlocking even more targeted health benefits from fermented foods. Dr. Allen and Dr. Miller's research on aryl lactates, for instance, suggests that some postbiotics could help modulate immune responses and address inflammation. This area of study is rapidly evolving and offers an exciting frontier in food science and human health.The History and Significance of FermentationLong before refrigeration, humans discovered the magic of fermentation. This process, dating back thousands of years, involves harnessing the power of microbes to transform food. What began as a way to preserve food has evolved into an art form, with diverse cultures developing unique fermentation traditions that add flavor and depth to their cuisines."A lot of these fermentation practices keep foods for a much longer period of time without refrigeration and we did not have refrigeration until 100 years ago." - Dr. Jacob AllenUnderstanding the Difference: Probiotics vs. Live CulturesWhile often used interchangeably, “probiotics” and “live cultures” have distinct meanings. Probiotics refer to specific strains of live microorganisms scientifically proven to provide health benefits when consumed in adequate amounts. In contrast, “live cultures” indicate the presence of live microbes in food but don't guarantee specific health benefits without further research.“Probiotics are things that have documented clinical evidence. Live cultures, on the other hand, are you eating live microorganisms.” - Dr. Mike MillerWe Appreciate You!As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast 

On this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Yanina Pepino, Professor of Ingestive Behavior at the University of Illinois, to discuss the fascinating link between taste, personal preferences, and long-term health. Yanina's research shows our food environment significantly shapes cravings. This exposure starts as early as the womb, impacting future preferences.Yanina explains that bariatric surgery and GLP-1 medications are powerful tools for weight management. However, she emphasizes the importance of using these interventions as opportunities to adopt healthier eating habits. She highlights the potential of GLP-1 agonists as a treatment for alcohol use disorder, noting their ability to reduce alcohol cravings.The conversation also explores the impact of non-nutritive sweeteners. While generally considered safe, Yanina's research suggests that these sweeteners may have metabolic effects. She encourages listeners to be mindful of their intake and to prioritize natural sugars in moderation.Episode highlights:Introduction: 00:00:00Why have you decided to be a scientist: 00:03:40How did you get interested in the taste & smell preference in humans: 00:04:40The Impact of Maternal Alcohol Consumption During Pregnancy on Newborn Alcohol Preferences: 00:06:00What you consume during pregnancy can influence your newborn's preferences: 00:08:00What Are the Individual Differences in Human Taste: 00:08:20Do you know if taste perception is influenced by an individual's specific macro- and micronutrient needs: 00:14:00What are the effects of bariatric surgery-induced weight loss on flavor perception, eating behavior, and alcohol drinking: 00:16:00The Impact of GLP-1 Drug Use on flavor perception: 00:26:45The Impact of lifestyle-related Weight Loss on flavor perception: 00:30:10The Negative Impact of Alcohol Consumption on Bariatric Surgery Patients: 00:34:30The potential positive impact of GLP-1 injection on Alcohol Consumption: 00:39:30What Is the Effect of Non-Caloric Sweeteners on Post-Meal Glucose Spikes and Health: 00:41:30Bitter taste and why some of us don't like it: 00:52:00Lessons from the COVID-19 Pandemic on Taste and Smell Perception: 00:54:30Yanina's top tip for healthspan: 00:42:10Early Taste Exposure Shapes Lifelong PreferencesWhat we eat during pregnancy and infancy might pre-program a child's future food preferences. Yanina's research reveals that exposure to flavors, even in the womb, can influence what we enjoy eating later in life. This highlights the importance of establishing healthy eating patterns from the very beginning, as those early experiences can have lasting effects. Parents and caregivers have a powerful role in shaping those early preferences for a healthier future generation. Bariatric Surgery and GLP-1 Offer a Chance to "Reset"Both bariatric surgery and GLP-1 medications are not just quick fixes, but opportunities to rewire your relationship with food. While these interventions can significantly impact hunger hormones and promote weight loss, their long-term success relies on behavioral change. Yanina stresses the importance of using this period of altered appetite to explore new, healthier food choices and establish lasting dietary habits.We Appreciate You!As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

In this special "Ask Me Anything" episode of the Longevity by Design podcast, Ashley Reaver and Dr. Gil Blander from InsideTracker delve into their latest innovation, the Nutrition Nutrition Deep Dive Solution. After years of research and development, they share the journey of creating a food recognition platform that helps users track their food intake in real time. The goal is to provide users with personalized recommendations for better health and nutrition based on their dietary habits.Dr. Blander explains the challenges that arose over nearly a decade of development, including the complexity of assessing nutritional needs accurately. Through collaboration with experts from Tufts School of Nutrition, InsideTracker has refined its approach, incorporating not only food frequency questionnaires but also real-time food logging. This solution enables users to optimize their intake of macro and micronutrients to improve health outcomes.Ashley emphasizes how this technology allows for a more holistic view of a person's nutrition and its impact on biomarkers, performance, and sleep. With the addition of real-time data, users can now receive tailored insights that align with their fitness and wellness goals.  Episode highlightsIntroduction: 00:00:00Nutrition Deep Dive Ideation: 00:01:35Why the Development of the Nutrition Solution Took So Long: 00:02:50What is the problem we tried to solve:  00:05:25What is the Value of the Nutrition Deep Dive for the User: 00:07:00What Are the Expectations for a Nutrition Deep Dive User: 00:09:25What Does a Nutrition Deep Dive User Receive in Exchange for One Week of Nutrition Logging: 00:11:50How Often Should Nutrition Deep Dive Users Complete the 7-Day Logging: 00:16:35Why 7-Days Logging: 00:19:00Summary 00:21:10 The Evolution of the Nutrition Deep DiveInsideTracker's Nutrition Deep Dive was a decade-long project aimed at solving the challenge of personalized nutrition. Dr. Blander explains that the project began with the realization that no one had figured out how to match the right food with the right person at the right time. The team worked extensively, developing multiple iterations, collaborating with leading scientists, and employing cutting-edge technology, including food recognition platforms and barcode readers. Despite the prolonged process, their persistence led to a comprehensive solution that analyzes user input, such as food consumption and biomarker data, to offer personalized nutritional insights.Food Tracking Technology: A Game-ChangerOne of the most exciting aspects of InsideTracker's Nutrition Deep Dive innovation is its food recognition technology. Users can log food through various methods, including scanning barcodes or using their iPhone camera to identify food items. The system is capable of analyzing over 4,000 foods, and the database is continuously expanding. This ability to gather real-time nutrition data revolutionizes how users can assess their diet. When paired with data from fitness trackers, the insights help to better understand the connection between food, sleep, exercise, and overall performance, thus optimizing health.We Appreciate You!As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast

In this episode of Longevity by Design, our host Dr. Gil Blander speaks with Dr. David Sinclair, a professor of genetics at Harvard Medical School, about the science behind aging and how we can extend both lifespan and healthspan. Dr. Sinclair shares his groundbreaking research on the role of epigenetic changes in aging and the potential to reverse this process.He explains how lifestyle factors, such as diet and exercise, can greatly impact our longevity, and highlights the importance of regularly monitoring health markers like blood glucose and cholesterol. Dr. Sinclair emphasizes the power of technology, including blood tests and personalized health tracking, to help individuals live healthier, longer lives.The conversation also dives into cutting-edge research on longevity drugs and therapies, including gene therapy and reprogramming cells to a younger state. Dr. Sinclair discusses the promising future of treatments aimed at reversing aging and improving the quality of life well into old age.Episode highlights:Introduction: 00:00:00Why have you decided to be a scientist and not a painter: 00:02:40What is the difference between healthspan and lifespan: 00:06:00Can we extend our lifespan: 00:07:10What should you do to increase your healthspan: 00:09:40How can we increase our lifespan: 00:14:45Upcoming Season of David's Podcast: 00:19:40GLP-1 as a longevity drug: 00:21:40The information theory of aging: 00:25:40How are cells and organisms reprogrammed in the lab: 00:30:10What are the future opportunities in cell reprogramming: 00:32:50What is the effect of reprogramming on cancer cells: 00:36:00What is the effect of reprogramming on senescent cells: 00:38:50David's top tip for healthspan: 00:42:10Epigenetic Changes Drive the Aging ProcessDavid Sinclair explains that aging is not just wear and tear on the body, but a loss of information within cells. This concept, known as epigenetic aging, involves cells losing their ability to read the right genes at the right time. As cells age, they lose their identity, leading to aging and age-related diseases. The exciting part of this discovery is that these changes may be reversible. Dr. Sinclair's research focuses on reprogramming cells to restore their youthful function, potentially turning back the biological clock and extending healthspan and lifespan.Lifestyle Choices Are Key to LongevityDavid Sinclair emphasizes that simple lifestyle choices—like diet, exercise, and regular health monitoring—can have a profound impact on both healthspan and lifespan. He stresses the importance of moving regularly, avoiding processed foods, and maintaining a healthy weight. These actions, along with monitoring key biomarkers such as glucose and cholesterol, are crucial in delaying the onset of age-related diseases. Sinclair's father, who at 85 is in excellent health, serves as a prime example of how these practices can help people live healthier, longer lives.Reversing Aging with Genetic ReprogrammingOne of the most exciting advances in aging research is the potential to reverse aging at the cellular level through genetic reprogramming. Dr. Sinclair discusses his work using a combination of three genes—known as OSK—that can restore cells to a more youthful state. This breakthrough technology has already shown success in animals and is now being tested in humans. The hope is that genetic reprogramming could be used to treat age-related diseases, such as blindness, by resetting the clock on damaged cells, potentially revolutionizing the way we treat aging and extending human healthspan.  We Appreciate You!As a token of our gratitude, we're excited to offer you 15% off your next purchase. Simply click the link below to redeem your d

In this episode of Longevity by Design, Dr. Gil Blander talks with Dr. Renee Deehan, Senior Vice President of Science and AI at InsideTracker. They explore the world of artificial intelligence and its applications in health and wellness.Renee explains the differences between AI, machine learning, and large language models (LLMs). She discusses how InsideTracker has developed a specialized LLM called Ask InsideTracker. This tool allows users to interact with a vast knowledge base of health and wellness information.The conversation delves into the potential future applications of AI in personalized health recommendations. Renee emphasizes the importance of data privacy and security when developing these tools. She also shares her perspective on the broader impact of AI in various industries and its potential to enhance decision-making processes.Episode highlights:Introduction: 00:00:00Defining AI and Machine Learning in Simple Terms: 00:04:00AI is a branch of computer science: 00:05:00The Power and Limitations of Large Language Models: 00:08:00Developing Specialized AI Tools for Health and Wellness: 00:25:00GPT general foundational model: 00:26:00The Future of AI in Personalized Health Recommendations: 00:37:00A balance between nutrition, exercise, and recovery: 00:47:00The best habit that you can do: 00:48:00Specialized LLMs Enhance Health Information AccuracyLLMs tailored to specific domains can significantly improve the quality and reliability of information provided to users. By constraining general AI models with specialized knowledge, such as InsideTracker's corpus of health and wellness blog posts, these tools can deliver more accurate and relevant answers. This approach helps filter out noise and misinformation often found in general internet searches. For health and wellness applications, specialized LLMs can offer personalized insights based on high-quality, expert-reviewed content. This method bridges the gap between vast amounts of available information and individual user needs, potentially revolutionizing how people access and understand health-related information.AI in Health: Balancing Personalization and PrivacyThe integration of AI in health and wellness platforms promises highly personalized recommendations but raises important privacy concerns. As these systems evolve to incorporate individual health data, such as biomarkers and lifestyle information, the potential for tailored advice increases dramatically. However, this advancement requires robust security measures to protect sensitive personal information. The challenge lies in creating AI systems that can access and analyze personal health data while maintaining strict privacy standards. Striking this balance is crucial for the widespread adoption and trust in AI-powered health tools, potentially transforming how individuals manage their health and make lifestyle decisions.Continuous Refinement Key to AI Tool EffectivenessThe development and improvement of AI tools, particularly in health and wellness, require ongoing refinement based on user interactions and feedback. This iterative process involves analyzing user queries, identifying areas of improvement, and continuously updating the AI model. By studying how users interact with the tool and the types of questions they ask, developers can enhance the AI's ability to provide relevant and accurate information. This approach ensures that AI tools evolve to meet user needs more effectively over time. The continuous refinement process is crucial for maintaining the tool's reliability and relevance, especially in rapidly evolving fields like health and wellness.For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

On this episode of Longevity by Design, Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander, delve into the intricate world of the immune system and its impact on aging with Dr. David Furman, Associate Professor at the Buck Institute for Research on Aging. David discusses his groundbreaking research on inflammaging— uncovering how chronic, low-grade inflammation can accelerate the aging process. Discover how David's team developed a new inflammatory age test, soon to be available from his company Edifice Health, that uses five key proteins to assess an individual's inflammatory state and predict future health risks. We also explore the surprising link between space travel and accelerated aging, examining the impact of microgravity on the body. Tune in to learn practical tips on combating inflammation and promoting longevity through lifestyle choices and a deeper understanding of your own personal health data.Episode highlights:Introduction: 00:00:00Why have you decided to be a scientist and not a painter: 00:04:001000 Immunomes: 00:06:00What is the immune system: 00:16:00Biomarkers related to the immune system: 00:18:00The development of frailty during the aging process: 00:21:00what inflammation is: 00:27:00Lifestlye dependent chronic stress: 00:31:00Inflammation-related biological clock: 00:34:00Epigenetic age: 00:38:00Centenarians and inflammatory markers: 00:48:00Space flight and inflammation: 00:51:00Astronauts aging: 00:55:00Microgravity as a stressor: 00:59:00Future of David's work: 01:04:00Summary: 01:06:00Not All Biological Age Clocks Are Created EqualWhile various biological age clocks exist, including epigenetic and glycan clocks, David's research highlights the benefits of protein-based clocks like his inflammatory age test. Unlike other clocks that closely correlate with chronological age, inflammatory age reveals more about an individual's biological state and potential health risks, offering valuable insights beyond simply reflecting the passage of time. Additionally, understanding how specific proteins link to inflammation allows for actionable lifestyle and dietary changes to positively impact those markers and potentially slow down the aging process. Lifestyle Choices Directly Impact Our Inflammatory LevelsMany modern lifestyle factors, often a far cry from our evolutionary past, contribute to chronic inflammation. These include exposure to environmental toxins like plastics and pesticides, poor sleep quality, disruptions to our circadian rhythm, social isolation, and chronic stress. By minimizing these exposome factors and adopting healthier habits—such as consuming whole foods, prioritizing sleep hygiene, and managing stress—we can potentially lower inflammation and support healthier aging. Space Travel Offers a Unique Perspective on Accelerated AgingAstronauts, despite being otherwise healthy individuals, experience accelerated aging due to the stressors of space travel, particularly the effects of microgravity. This provides valuable data on aging mechanisms that can be applied to Earth-bound research. By studying the physiological changes astronauts undergo, scientists can gain a deeper understanding of aging processes and potentially develop interventions to mitigate age-related decline for everyone. For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast 

In this episode of Longevity by Design, our host Dr. Gil Blander welcomes Dr. Renee Deehan and Nimisha Schneider from InsideTracker to discuss the role of personalized health and the advancements made through data science and artificial intelligence. Dr. Deehan elaborates on her background in molecular biology and how she transitioned to computational biology, emphasizing the importance of integrating large-scale biological data to develop high-resolution molecular models of diseases.Nimisha Schneider shares her journey from basic immunology research to computational biology, highlighting the significance of building mathematical models to understand biological scenarios better. She explains how InsideTracker uses AI and machine learning to analyze users' blood biomarkers, genetic data, and fitness tracker information to provide personalized health recommendations. The discussion includes the integration of over 7,000 clinical studies into InsideTracker's AI engine, Segterra X, to offer tailored advice based on individual health data.The conversation dives into the findings from a recently submitted study involving 20,000 users, showing significant improvements in key health markers like LDL cholesterol, A1c, and ApoB over several years. Dr. Deehan and Schneider stress the importance of lifestyle changes and sustained efforts to achieve long-term health benefits. They also discuss the challenges posed by genetic predispositions and how personalized recommendations can help mitigate these risks. The episode concludes with insights into future research directions and the continuous development of personalized health solutions at InsideTracker. Key InsightsPersonalized Health Interventions Show Sustained ImprovementsA study involving 20,000 users of InsideTracker demonstrated that personalized health interventions correlate with significant and sustained improvements in key health markers. Users who followed personalized recommendations for nutrition, exercise, and lifestyle changes saw notable reductions in LDL cholesterol, A1c, ApoB, and many other biomarkers related to healthspan. These improvements were observed over several years, indicating the long-term efficacy of personalized health plans. The data suggests that consistent adherence to tailored health recommendations can help manage and even reverse risk factors associated with chronic diseases. This underscores the potential of digital health platforms to drive lasting positive health outcomes.Genetic Risk Influences Health OutcomesThe study explored the relationship between genetic risk scores and health outcomes, particularly focusing on cholesterol levels and metabolic health. Users with higher genetic risk for high LDL cholesterol, total cholesterol, or Ferritin levels found it more challenging to improve these markers compared to those with lower genetic risk. Despite the genetic predisposition, significant improvements were still achievable with persistent lifestyle changes. This highlights the importance of understanding one's genetic risk as a factor in personal health management and the potential benefits of personalized interventions in overcoming genetic disadvantages. It also emphasizes that genetics is not a definitive determinant, and lifestyle changes can substantially mitigate genetic risks.Activity Levels Correlate with Health ImprovementsAnalysis of fitness tracker data revealed that increased physical activity, measured via step count, was a key differentiator between users who successfully improved their health markers and those who did not. On average, users who increased their daily step count to around 11,000 steps showed significant improvements in cholesterol levels. In contrast, those who maintained lower activity levels saw less progress. Additionally, higher quality sleep, particularly increased REM sleep, was associa

In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander welcome Dr. Julie Andersen, a distinguished neuroscientist at the Buck Institute for Research on Aging, who discusses her groundbreaking work on neurodegenerative diseases, focusing on Parkinson's and Alzheimer's. She explains how the field of geroscience is transforming our understanding of aging, revealing that common underlying processes in various diseases could lead to universal therapeutic approaches.Dr. Andersen dives into the gut-brain connection, highlighting how gut health significantly impacts brain aging and the progression of neurodegenerative diseases. She also emphasizes the importance of cellular senescence, a process where aging cells stop dividing, contributing to diseases like Alzheimer's. Her research explores innovative ways to slow or prevent these processes, paving the way for new treatments.The episode concludes with Dr. Andersen advocating for lifestyle interventions, particularly exercise, as powerful tools in preventing neurodegenerative diseases. She underscores the potential of personalized medicine in tailoring treatments to individual aging patterns, offering hope for more effective and targeted therapies.Episode highlights:Introduction: 00:00:00Dementia as a side effect of aging: 00:06:00Dementia prevalence in the population: 00:10:00The environment and Alzheimer's disease: 00:15:00Biological sex effect on Dementia 00:17:00Ethnicity effect on Dementia  00:18:00What to expect when you are diagnosed with Dementia 00:19:00Biomarkers for Dementia 00:26:00The connection between the hallmarks of aging and Dementia: 00:30:00 Exercise and Dementia: 00:34:00disruption of REM sleep as an early sign of Parkinson's: 00:37:00What is the current treatment for Parkinson's: 00:38:00Cellular senescence and neurodegenerative diseases: 00:42:00Beta amyloid plaques and Alzheimer's disease: 00:50:00Autophagy and dementia: 01:00:00What would you recommend to a person who like to live better and longer: 01:08:00

In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander welcome Dr. Brianna Stubbs, an expert in exogenous ketone metabolism. Dr. Stubbs shares her journey from being a competitive rower to becoming a scientist. She dives into her research on ketone biology and its implications for health and aging.Dr. Stubbs discusses the science behind ketones, explaining how they serve as an alternative fuel for the brain and body, particularly during periods of low carbohydrate intake. She highlights the potential benefits of ketones for cognitive function and heart health, noting their ability to act as signaling metabolites that influence oxidative stress and inflammation.The conversation also explores the practical applications of ketone supplements for athletes and the general public. Dr. Stubbs emphasizes the importance of personalized approaches to diet and supplementation, considering individual goals and health conditions. She provides insights into her ongoing research at the Buck Institute, aiming to translate scientific discoveries into practical tools for healthy aging.

In this episode of Longevity by Design, host Dr. Gil Blander talks with Dr. Robert Lustig, an emeritus professor of pediatrics at UCSF and a renowned neuroendocrinologist. Dr. Lustig dives into the impact of ultra-processed foods and fructose on metabolism, emphasizing how these contribute to obesity and metabolic diseases. He also discusses his journey from academia to public health advocacy, aiming to reform the food industry and reduce chronic diseases.Episode highlights:Introduction: 00:00The Role of Insulin in Obesity and Metabolism 00:08:00The Influence of Big Food Industries on Public Health Policies 00:29:16The Misconception of Dietary Fats 00:40:0The Impact of Stress on Visceral Fat 00:49:27Key Insights:Ultra-processed foods are detrimental to healthUltra-processed foods, especially those high in fructose, have significant negative impacts on metabolic health. These foods contribute to obesity, fatty liver disease, and other chronic conditions by disrupting normal metabolic processes. They are typically high in sugar, low in fiber, and contain many additives and preservatives that harm the body's ability to regulate weight and insulin levels. The NOVA classification system highlights the degree of food processing, showing that the more processed a food is, the more it is associated with metabolic diseases. Consuming minimally processed foods (NOVA 1) is crucial for maintaining good health, as they are free from the harmful additives found in ultra-processed foods.A calorie is not just a calorieThe concept that all calories are equal is misleading. Different types of calories have varying effects on the body. For example, calories from fructose and other sugars can lead to increased fat storage and metabolic problems, unlike calories from whole foods that contain fiber and other nutrients. The body's response to calories depends on factors like insulin response, satiety signals, and the presence of micronutrients. Studies have shown that ultra-processed foods cause people to consume more calories and gain weight compared to non-processed foods, despite having the same caloric content. Understanding this difference is essential for addressing obesity and metabolic diseases.Fructose is a major contributor to fatty liver diseaseFructose, a type of sugar found in many processed foods and sweetened beverages, is a primary driver of fatty liver disease. Unlike glucose, which is metabolized by every cell in the body, fructose is mainly processed by the liver. Excessive consumption of fructose overwhelms the liver's ability to metabolize it properly, leading to the production of fat within the liver. This process, known as de novo lipogenesis, contributes to the development of non-alcoholic fatty liver disease (NAFLD), which is increasingly common even among children. Limiting the intake of fructose by avoiding sugary drinks and processed foods is crucial for preventing and managing fatty liver disease.Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. For a limited time, visit insidetracker.com/podcast for 20% off any InsideTracker plan.

In this Longevity by Design Ask Me Anything (AMA) episode with Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander, the focus is on user questions about optimizing health and longevity. Dr. Blander discusses the rationale behind InsideTracker's shift to a subscription model, emphasizing the importance of continuous engagement for long-term health improvement. He explains how this model encourages users to maintain their health optimization practices consistently over time, enhancing the overall effectiveness of their health plans.Ashley and Gil also dive into the recent updates to InsideTracker's blood work page, which now categorizes biomarkers into healthspan categories such as cognition, endurance, and gut health. This reorganization aims to simplify the complex data, making it more accessible and actionable for users. Dr. Blander highlights how these changes help users focus on the most critical health areas, guided by clear, data-driven recommendations.The conversation also touches on the impact of real-life data from InsideTracker's extensive user base. Dr. Blander shares fascinating insights, such as the relationship between sleep and cardiometabolic health markers and the influence of genetics on health outcomes. He underscores the importance of prevention, citing examples like early intervention for cardiovascular health and the benefits of maintaining a healthy weight and muscle mass for longevity. The episode concludes with a discussion on the growing trend of at-home testing, highlighting its convenience and potential for expanding preventive health measures to help people live better for longer.

In this episode of Longevity by Design, hosts Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander sit down with Dr. Gordon Lithgow, a Professor and Vice President for Academic Affairs at the Buck Institute for Research on Aging. Dr. Lithgow's research focuses on understanding the mechanisms of aging and identifying genes and small molecules that can prolong lifespan. With a background in genetics from the University of Glasgow and extensive experience in biotechnology and aging research, Dr. Lithgow shares his journey from growing up in Scotland to leading a lab at the Buck Institute.Dr. Lithgow discusses the compelling nature of aging as a profound biological mystery, which drew him into the field. He highlights his lab's approach of following curiosity-driven research, often using the nematode worm C. elegans as a model organism due to its short lifespan and genetic similarities to humans. This unbiased method has led to significant discoveries, including genetic mutations and drug-like molecules that extend lifespan. The conversation also covers the concept of geroscience, which Dr. Lithgow helped coin, emphasizing the link between aging and chronic diseases. A major focus of Dr. Lithgow's work is studying protein homeostasis, which declines with age. Protein misfolding is implicated in many age-related diseases; that discovery moved the lab's focus from lifespan extension to efforts to understand drivers of healthspan and the causes of age-related chronic diseases, in particular Alzheimer's and Parkinson's. His work also includes the influence of environmental factors, such as mild heat stress, and dietary iron, vitamin D, and alpha-ketoglutarate (AKG) on aging. Dr. Lithgow's interdisciplinary collaborations aim to uncover new interventions to extend healthspan and longevity.Dr. Gordon Lithgow is also the host of Buck Institute for Research on Aging's podcast, "We're not getting any younger... yet" on which he speaks with some of the brightest scientific stars on the planet to search for—and actually find answers to—questions on aging. The podcast can be found at https://www.buckinstitute.org/podcasts/ and on podcast apps.Episode timestampsIntroduction: 00:00-02:42What led Dr. Gordon Lithgow to become a scientist and research the biology of aging?: 02:43-06:20Why are worms (C.-elegans) a good model for studying aging?: 06:21-07:55Why did Dr. Gordon Lithgow transition from research investigating ways for extending lifespan to extending healthspan?: 07:56-09:24What specific diseases is Dr. Gordon Lithgow researching?: 09:25-12:01What does protein shape mean for aging?: 12:02-13:12How does mild heat stress impact health and aging?: 13:13-16:35How does vitamin D and alpha-ketoglutarate impact aging, healthspan, and lifespan?: 16:36-25:26How does dietary iron impact aging, healthspan, and lifespan?: 25:27-29:57Are there more genes and proteins to be discovered that influence aging, or have they all been discovered?: 29:58-34:12What compound do you think has the most potential for extending healthspan and lifespan?: 34:13-35:54What is the impact of calorie restriction and exercise on healthspan and lifespan in humans?: 35:55-38:51What is the importance of clinical trials for aging research?: 38:52-42:09What are the future directions of Dr. Gordon Lithgow's research?: 42:10-43:38Dr. Gordon Lithgow's top tip for living better longer?: 43:39-48:50

In this episode of Longevity By Design, co-hosts Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander welcome renowned professor Dr. Keith Baar. As the head of the Functional Molecular Biology Lab at UC Davis, Dr. Baar has made groundbreaking discoveries about how exercise and nutrition influence the adaptation of muscles, tendons, and ligaments. During this episode, he shares his expertise on the critical role of exercise and nutrition for musculoskeletal health, longevity, and improving quality of life.Dr. Baar discusses the profound impact that both strength and endurance exercise have on healthspan and longevity, emphasizing the unique benefits of strength training. He delves into the molecular biology of muscles, explaining his discovery that resistance exercise activates the mTOR pathway, which is crucial for muscle protein synthesis and muscle growth. He also shares his knowledge on the effects of the drug rapamycin, an inhibitor of mTOR, on muscle versus longevity, highlighting the nuances and complex balance needed for optimal health. Dr. Baar also shares his expertise and addresses common misconceptions regarding tendons and ligaments. The conversation also covers the significance of nutritional timing, the benefits of integrating protein intake with exercise for muscle, and collagen and vitamin C for tendons and ligaments.Listeners to this episode will be equipped with an understanding of the responses to different types of exercise and practical exercise and nutrition advice for optimizing muscle, tendon, and ligament health througout life. Episode timestampsIntroduction: 00:00-02:52What led Dr. Keith Baar to become a scientist interested in exercise physiology?: 02:52-05:19What is the musculoskeletal system, and can you explain why it is so vital for health, physical function and performance, and quality of life?: 05:20-12:13What is the role of mTOR in health and longevity? 12:14-16:44What is the role of rapamycin and metformin in health and longevity? 16:45-20:58Activation of mTOR by resistance exercise and protein: 20:59-23:03Is there a window of opportunity for consuming protein following exercise to increase muscle protein synthesis? Is the timing of protein consumption post-exercise important for muscle protein synthesis? 23:04-27:35Is the type of protein important for muscle protein synthesis? 27:36-28:32Is there a difference between young and older adults in how they respond to resistance exercise?28:33-33:49What are the differences in molecular responses and longevity between resistance and endurance exercise?: 33:50-38:31What are ligaments and tendons? Are there differences in ligaments and tendons between men and women? 38:32-43:26What is the best way to exercise for tendons and ligaments? 43:27-49:10Is there a difference between pre-menopausal and post-menopausal women in tendons and ligaments?: 49:11-51:17Why is collagen important for tendons and ligaments?: 51:18-53:22Why is vitamin C important for collagen synthesis and tendons and ligaments?: 53:23-55:19When should a collagen supplement be consumed?: 55:21-57:07What are some misconceptions about tendons and ligaments?: 57:08-58:42What happens to tendons and ligaments during a joint replacement?: 58:43-01:00:50What excites or interests Dr. Keith Baar the most that has the potential to extend healthspan in the next 5-10 years?: 01:00:51-01:03:36Dr. Keith Baar's top tip for health: 01:03:37-01:05:59

In this episode of Longevity by Design, host Dr. Gil Blander is joined by Dr. Morten Scheibye-Knudsen, a leading figure in aging research. Dr. Scheibye-Knudsen discusses his groundbreaking research on the role of DNA damage in the aging process and its implications for chronic diseases, aging research, and longevity medicine. The goal of his work is "to discover interventions leading to healthier, happier, and more productive lives."Dr. Scheibye-Knudsen's work is on understanding normal and premature aging, with a focus on the pivotal role of DNA damage in the aging process and interventions for healthier aging. By combining computational methods with laboratory experiments, his team explores innovative strategies to target DNA and counteract aging processes. This conversation illuminates the intricate relationship between DNA damage, aging, and chronic diseases. Dr. Scheibye-Knudsen also discusses the impact of lifestyle (diet, exercise, sleep, social factors) on aging. He goes on to describe his work using data-driven approaches to better understand aging and developing interventions, including identifying novel targets and drugs, for healthier aging. Additionally, he explains what longevity medicine is and the importance of educating clinicians and politicians on this topic to translate research on aging into healthcare and improve people's healthspan and lifespan. Dr. Scheibye-Knudsen's dedication to unraveling the mysteries of aging is advancing scientific knowledge, which has tangible benefits for global health and longevity.Episode timestampsIntroduction: 00:00-03:06What led Dr. Morten Scheibye-Knudsen to become a scientist?: 03:07-04:37Could please give us an overview of the research you are doing?: 04:38-05:54What is DNA damage, and what causes it?: 05:55-07:54What do we know about the influence of DNA damage on aging and age-related diseases?: 07:55-09:41Can DNA damage be repaired? 09:42-14:14What questions are your research group asking to better understand DNA damage and repair and their effects on aging?: 14:15-16:22What is NAD, and why is it relevant to aging and age-related diseases?: 16:23-19:56What are the benefits and risks of NR and NMN supplements in humans?: 19:57-24:50What is a ketogenic diet? What are the effects of a ketogenic diet or ketones on DNA damage or repair and aging?: 24:51-31:08What is the effect of a ketogenic diet on cancer?: 31:09-32:29What is the Aging Research and Drug Discovery (ARDD) conference and its mission?: 32:30-40:43What are the most prevalent features of aging?: 40:44-47:54Are there differences in aging between females and males?: 47:55-50:21Are there differences in tissue aging trajectories?: 50:22-54:01Identifying compounds that target aging: 54:02-56:16Can nuclear morphology predict cellular senescence and cancer?: 56:17-01:04:04What is longevity medicine, and why is it so important for physicians?: 01:04:05-01:07:25What pharmaceutical drugs are the most promising for targeting aging to extend human healthspan and lifespan?: 01:07:26-01:12:00How important are lifestyle factors such as nutrition, physical activity and exercise, sleep, and social engagement and connections for human healthspan and lifespan?: 01:12:01-01:16:39Dr. Morten Scheibye-Knudsen's top tip for health: 01:16:40-01:18:22

Do you know what senescent (zombie) cells are and how cellular senescence and senolytics impact health? In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander are joined by Dr. James Kirkland from the Mayo Clinic, one of the world's leading figures in aging research. This episode is a deep dive into aging research, cellular senescence, and senolytics. Dr. Kirkland discusses the impact of cellular aging (senescence) on healthspan and his discovery of the first senolytic agents that remove senescent cells and extend healthspan, illuminating his pioneering work in aging research.Dr. Kirkland shares insights into the science of cellular senescence and how selectively eliminating these cells could revolutionize the treatment of age-related chronic diseases. He sheds light on the mechanisms behind senolytics and their promise for extending healthspan. The discussion also touches on the importance of lifestyle factors like diet and exercise in managing senescent cells. Dr. Kirkland also discusses geroscience, a research paradigm that seeks to understand the mechanisms of aging and how this knowledge can be used to slow the rate of aging, reverse its effects, delay or even cure age-related diseases, and extend healthspan. T Dr. Kirkland also covers the challenges and opportunities in translating these scientific discoveries into clinical applications, emphasizing the critical role of interdisciplinary efforts in advancing our understanding and management of aging.This is an enlightening episode with Dr. Kirkland on aging research and the opportunities to revolutionize healthcare by combating aging-related diseases and extending people's health span and lifespan.Timestamps:Introduction: 00:00-03:49What led Dr. James Kirkland to become a physician-scientist and become interested in aging research?: 03:50-05:24What is geroscience, and what are fundamental aging processes?: 05:25-09:17What are the differences between targeting aging vs. the traditional medical system of waiting to treat illnesses or diseases after they occur?: 09:18-12:39What are gerotherapeutics, and what is their relevance for healthspan and lifespan?: 12:40-16:10What are senescent cells? What is the impact of senescent cells on the body and aging: 16:11-26:39What are senolytics? How do senolytics work to target senescent cells to remove them?: 26:40-35:05How Dr. James Krikland discovered senolytics such as fisetin, quercetin, and dasatinib? What clinical trials on the effects of senolytics in humans have been done? 36:06-40:47Discovering biomarkers for senescent cells: 40:48-42:37What are some important factors to consider on the effects of gerotherapeutics and senolytics on lifespan and healthspan in model organisms compared to humans?: 40:38-47:39The potential for geroscience and gerotherapeutics, such as senolytics, to transform healthcare. What is the importance and what are some challenges of conducting clinical trials on gerotherapeutics, such as senolytics, to improve healthspan in humans?: 47:40-56:15What is the Translational Geroscience Network, and what are its goals?: 56:16-01:02:01How might senolytics be used clinically in the future if proven safe and effective? What conditions might they benefit?: 01:02:02–01:05:57What are the effects of lifestyle, such as diet and exercise, on senescent cells?: 01:05:58-01:06:52What excites Dr. James Kirkland the most about the potential for extending people's healthspan and lifespan with therapies, drugs, or interventions in the coming years?: 01:06:53-01:07:41Dr. Kirkland's top tip for health? 01:07:42-01:12:14

This episode of Longevity by Design discusses mental health and suicide risk and prevention. The following topics are discussed: depression, suicide, substance abuse, social isolation, among others also. This episode is intended to raise awareness of mental health issues and suicide risk and prevention. The topics discussed may be distressing or triggering for some individuals. Please proceed with caution if you continue to listen to this episode.Our mental health is vital for healthspan and lifespan, yet mental health and suicide remain difficult topics for many. In this enlightening episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Peter Franz to explore the profound connection between aging, mental health, and suicide. Dr. Franz, an expert in mental health and suicide risk and prevention, shares insights on the prevalence of mental health issues and their impact on our lifespan and healthspan. Through an engaging discussion, they shed light on the critical need for understanding and addressing mental health to live longer, healthier lives.The conversation dives into the statistics on mental health and suicide, highlighting how these issues are more common and impactful than many may realize. Dr. Franz emphasizes the importance of raising awareness on these issues, accessible resources and interventions, and the role of social support in combating isolation—a significant factor in mental health deterioration and increased suicide risk. He also discusses other major risk factors for mental health and suicide risk, including the effect of age. The discussion also addresses barriers to seeking mental health care and the stigmatization surrounding these topics.Dr. Franz offers practical advice on mental health and suicide prevention, stressing the importance of social support and seeking professional help when needed. He advocates for a holistic approach to health, including social connections and engagement, and the significance of the inextricable link between our mental health and physical health. This episode not only educates on the links between aging, mental health, and suicide risk and prevention but also encourages listeners to take proactive steps toward mental wellness, underscoring the message that taking care of one's mental health is essential for living a long, healthy, and fulfilling life.

Can we find ways to target human aging and extend healthspan? This ambitious premise is at the heart of XPRIZE Healthspan, a 7-year, $101 million global competition with an audacious challenge: to successfully develop a proactive, accessible therapeutic that restores muscle, cognitive, and immune function by a minimum of 10 years, with a goal of 20 years, in persons aged 65-80 years, in one year or less.In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander spoke with Dr. Jamie Justice, Executive Vice President of the Health Domain at XPRIZE, and Executive Director of XPRIZE Healthspan. The conversation sheds light on the emerging scientific evidence and paradigm-shifting concept for therapeutic interventions to extend healthspan and lifespan by targeting aging, rather than one age-related disease at a time. Dr. Justice also discusses her career journey and the XPRIZE Healthspan competition, in which she is leading international networks to drive innovative solutions to improve human health and aging that is affordable and accessible to all.The conversation also explores the intersection of art and science in Dr. Justice's work. She emphasizes the role of creativity in scientific discovery, suggesting that a holistic approach is essential for groundbreaking achievements in aging research. The episode wraps up with Dr. Justice emphasizing a holistic approach for good health. This episode is a must-listen for anyone interested in aging and healthspan and the innovative work being done by XPRIZE.Episode timestampsIntroduction: 00:00-02:08What led Dr. Jamie Justice to become a scientist?: 02:09-06:55How did Dr. Jamie Justice get interested in aging, healthspan, and longevity research?: 06:56-13:14What kind of research did Dr. Jamie Justice do before becoming the EVP of the Health Domain at XPRIZE Foundation?: 13:15-26:09What is XPRIZE?: What is the mission of XPRIZE? Why did Dr. Jamie Justice join XPRIZE?: 26:10-35:36What is XPRIZE Healthspan?: 35:37-45:46How is XPRIZE uniquely positioned to advance and facilitate innovative solutions to improve human health and aging?: 45:47-49:54What are the phases of XPRIZE Healthspan?: 49:55-56:05Who can apply to be in the XPRIZE Healthspan competition?: 56:06-58:54What kind of trial designs does the XPRIZE Healthspan competition allow?: 58:55-01:02:38How is the winner of XPRIZE Healthspan decided?: 01:02:39-01:04:57Dr. Jamie Jusice's top tip for improving health: 01:04:58-01:07:46

Aging is inevitable, but can we influence how we age? In this episode of Longevity by Design, hosts Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD,  interview Dr. Nir Barzilai—the Director of the Institute for Aging Research at the Albert Einstein College of Medicine and the Director of the Paul F. Glenn Center for the Biology of Human Aging Research and of the National Institutes of Health's (NIH) Nathan Shock Centers of Excellence in the Basic Biology of Aging—during which he discusses groundbreaking research on aging. This is an enlightening discussion with Dr. Barzilai on factors influencing healthspan and lifespan, and the paradigm-shifting idea of targeting aging to extend healthspan and lifespan. He shares fascinating insights from his research on the influence of genetics and lifestyle on healthspan and lifespan, and blood biomarkers of aging. The conversation sheds light on the emerging scientific evidence and paradigm-shifting concept for medical interventions (gerotherapeutics) to extend healthspan and lifespan by targeting the underlying biology of aging.The episode wraps up with actionable insights for listeners interested in enhancing their healthspan and longevity. Dr. Barzilai discusses the importance of personalized health strategies, integrating cutting-edge research with everyday health practices while emphasizing the importance of a holistic approach. As a listener, you will leave equipped with knowledge and science-backed ways to navigate your personal health journey and help you live healthier longer.Timestamps:Introduction: 00:00-04:13Why Dr. Barzilai's studies centenarians and their children?: 04:14-10:07 Do centenarians live longer with poor health or live healthier longer? 10:08-13:07Does becoming a centenarian have a strong genetic influence?: 13:08-15:41How do growth hormone and IGF-1 affect healthspan and lifespan?: 15:32-23:39What other genes affect healthspan and lifespan?: 23:40- 26:51Does low IGF-1 negatively impact muscle and physical functioning?: 26:52-28:40What are the effects of ethnicity and socioeconomic status on longevity: 28:41-30:57What is the effect of lifestyle, nutrition, and exercise on the longevity of centenarians?: 30:58-34:07Do women or men live longer?: 34:08-37:55Why do women live longer than men?: 37:56-41:38Biomarkers of aging and biomarkers of organ aging: 41:39-47:07What is metformin, and what is the purpose of the TAME trial?: 47:08-51:37Do you think metformin will improve healthspan and lifespan?: 51:38-54:20Does metformin only improve blood glucose control, or does it benefit health and aging in other ways? 54:21-56:50Is metformin good for older adults but not young adults?: 56:51-57:45How does the combination of metformin and exercise impact muscle size (hypertrophy) and strength?: 57:46-01:00:45Should everyone take metformin?: 01:00:46-01:03:13Dr. Gil Blander's and Dr. Nir Barzilai's personal humorous anecdotes on exercise: 01:03:14-01:04:32Is there a reason and explanation for why metformin did not show an effect on lifespan in mice in the Interventions Testing Program (ITP)?: 01:04:33-01:07:01Are GLP-1 agonists beneficial for healthspan and lifespan?: 01:07:02-01:10:55Are there tradeoffs with using GLP-1 agonists?: 01:10:56-01:11:43What are the top 5 gerotherapeutic candidates for improving healthspan and lifespan?: 01:11:44-01:15:10Dr. Nir Barzilai's top tip for improving health: 01:15:11-01:19:29

In this episode of Longevity by Design, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, sit down with Dr. Bartek Nogal from InsideTracker to explore the cutting-edge intersections of exercise, genetics, blood biomarkers, health optimization, and longevity. Dr. Bartek Nogal, with a strong background in biological engineering and genomics, dives into how personalized health data can shape our understanding of aging and wellness. He discusses InsideTracker's new innovative approach to using DNA analysis for tailoring health interventions, emphasizing the importance of actionable guidance for optimizing blood biomarkers and extending healthspan and longevity.Dr. Bartek Nogal shares compelling insights into the latest findings from InsideTracker's peer-reviewed published study on the effect of running on blood biomarkers and metabolic health, along with the influence of genetics—highlighting the power of exercise combined with the added value genetics provide for even greater personal health optimization. Dr. Nogal also discusses InsideTracker's new innovative DNA healthspan report and the enhanced information and deeper insights it provides. The conversation is a deep dive into how technology bridges the gap between scientific research and everyday health practices, offering listeners a roadmap to a longer, healthier life. Listeners will leave with a clear understanding of the power of exercise on blood biomarkers and genomics for personal health and practical tips for leveraging their genetic information to make even better-informed lifestyle choices. This episode is a testament to the evolving landscape of health and science, where the fusion of data, technology, and personalized insights paves the way for a future of optimized health and longevity.Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps:Introduction: 00:00-02:32What led Dr. Bartek Nogal to become a scientist: 02:33-03:27Dr. Bartek Nogal's career at InsideTracker: 03:28-04:02InsideTracker's peer-reviewed study: Dose response of running on blood biomarkers of wellness in generally healthy individuals (https://pubmed.ncbi.nlm.nih.gov/37967046/): 04:03-06:46What is principal component analysis (PCA), and what were the findings using PCA: 06:47-07:56What is the effect of running blood biomarkers? What is the effect of the amount of running on blood biomarkers?: 07:57-09:27What was the effect of running on BMI (body mass index): 09:28-10:44What is Mendelian randomization, and what is the relationship of genetics with exercise and blood biomarkers? : 10:45-12:40What is the influence of genes on the relationship between exercise and diet: 12:41-13:33What are the strengths of Mendelian randomization for understanding the influence of genetics: 13:34-17:05What were the key findings from InsideTracker's study on the effect of running on blood biomarkers 17:06-18:56What is InsideTracker's new DNA report? What was the motivation for developing this new DNA healthspan report: 18:57-20:31What additional information and insights does InsideTracker's new DNA report and scores provide: 20:32-28:41How much do genes or lifestyle influence blood biomarkers and risk of developing diseases:  28:42-32:24How to use InsideTracker's new DNA and healthspan scores to optimize blood biomarkers and health: 32:25-34:28What is the future of genetics research: 34:29-36:36What is the future of genetic testing at InsideTracker: 36

Did you know that your oral health has a profound impact on healthspan and longevity?Do you want to learn about the connections between oral health, healthspan, and longevity and what you can do to improve your oral health to help you live longer and add more healthy years to your life?This episode of Longevity by Design is an Ask Me Anything (AMA) between Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, where they dive into the often-overlooked importance of oral health for healthspan and longevity. They gathered and answered questions asked by the Longevity by Design audience, with the scientific evidence indicating that oral health is not just about a nice smile but also has a startling link with healthspan and longevity.Dr. Gil Blander and Ashley Reaver begin by defining what oral health and oral frailty are. They discuss that good oral health is an essential aspect of overall health and well-being, whereas poor oral health can lead to various dental and health problems. They then answer questions on the oral microbiome and what you should know about it. They also answer questions on how oral health is connected to the health of the rest of the body, healthspan, and longevity–with an emphasis on mortality, Alzheimer's disease, cardiovascular disease, and diabetes.Importantly, Dr. Blander and Ashley answer questions backed by science on what you can do to improve your oral health. They conclude by addressing questions on the influence of nutrition on oral health and the not-so-obvious but intriguing evidence on the link between oral health and physical fitness and function.Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps:Introduction: 00:00-01:44What is the reason for choosing the topic of oral health, healthspan, and longevity: 01:44-03:11What is oral health: 03:12-04:23How is oral health connected to healthspan and longevity: 04:24-09:01What is oral frailty: 09:02-10:04What is the oral microbiome and what is known about the oral microbiome: 10:05-14:59What is the relationship between oral health and cognitive health: 15:00-19:36What is the relationship between oral health and cardiovascular diseases: 19:37-23:43What is the relationship between oral health and diabetes: 23:44-28:01Preventing versus treating diseases: 28:02-30:54How to improve oral health: 30:55-31:42When should I brush my teeth in the morning, before or after breakfast: 31:43-33:51How long should I brush my teeth? How do I know if I am brushing them correctly and for the right amount of time: 33:52-35:38Should I use toothpaste with fluoride in it: 35:38-36:15How often should I floss? What is a water flosser, and is it beneficial: 36:16-38:15Should I use a mouthwash: 38:15-42:27What is the influence of nutrition on oral health: 42:28-48:35Is there a connection between oral health and physical fitness and physical function: 48:36-51:14Summary: 51:15-55:42

In this insightful episode of Longevity by Design, hosts Dr. Gil Blander and Ashley Reaver welcome Dr. Tony Wyss-Coray, a distinguished expert in neurology and brain aging. Dr. Wyss-Coray shares his journey from a childhood fascination with nature to becoming a leading figure in neuroscience and immunology. His initial interest in farming evolved into a passion for understanding the complexities of the human brain, particularly in the context of aging and neurodegenerative diseases.Dr. Wyss-Coray discusses his groundbreaking research on Alzheimer's disease and the aging brain. He dives into the intriguing discovery that factors in young blood can rejuvenate older brains, offering potential pathways for treating age-related cognitive decline. This revelation has significant implications for understanding and potentially mitigating the effects of aging on the brain.The episode also explores Dr. Wyss-Coray's transition from Switzerland to the U.S., highlighting the cultural and scientific opportunities that influenced his career. His journey underscores the importance of interdisciplinary research and collaboration in advancing our understanding of complex medical challenges like Alzheimer's disease. This conversation provides a fascinating glimpse into the intersection of immunology, neurology, and the quest to unlock the secrets of longevity.Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps:Introduction: 0:00-2:12Why Dr. Tony Wyss-Coray became a scientist: 02:13-03:35Dr. Tony Wyss-Coray's career journey studying immunology, neuroscience, and aging: 03:36-07:02Dr. Tony Wyss-Coray's personal story on why he decided to stay in the US: 07:03-11:20Dr. Tony Wyss-Coray's story on becoming the founder of three biotech companies and what they do: 11:21-15:12Introduction to Dr. Wyss-Coray's research on proteomics and organ-specific aging: 15:13-15:52What is proteomics: 15:53-16:39What are the SomaLogic and Olink technologies for measuring proteins: 16:40-19:37What are the links between blood-based proteins, organ-specific biological aging, and chronic disease risk: 19:38-28:35Is aging a disease: 28:36-31:01The three waves of aging based on proteomic analysis: 31:02-37:29Are changes in blood proteins the cause or effect of aging: 37:30-43:46What are the effects of parabiosis and blood transfusion on gene expression and aging: 43:47-50:58The future of blood transfusions and synthetic drugs for improving healthspan and preventing neurodegenerative diseases: 50:59-55:07Are the effects of parabiosis or blood transfusions short-term, mid-term, or long-term: 55:08-59:17Proteomics for understanding organ aging, identifying potential drug targets, and young blood transfusions for rejuvenation: 59:18-01:01:58Biological aging of organs: 01:01:59-01:10:29What are the effects of fat tissue or obesity on metabolic health and mortality: 01:10:30-01:12:06What is the effect of accelerated brain aging on cognition and neurodegeneration: 01:12:17-01:15:52What can people do themselves to identify if they have accelerated brain aging: 01:15:53-01:18:27Sleep improves blood biomarkers: 01:18:28-01:19:09Top tip for healthspan: 01:19:10-01:21:44

How can you increase NAD+ levels? And do higher NAD+ levels really lead to better metabolic health? What does the research say on their benefits for longevity? These topics and more are discussed in the latest episode of Longevity by Design with Dr. Joe Baur. Dr. Baur, Professor at the Perelman School of Medicine of the University of Pennsylvania, has made key contributions to the understanding of how metabolism and dietary factors influence longevity, for example, resveratrol's effect on insulin sensitivity. His lab looks at small molecules like NAD+ to understand how they can mimic the health-promoting effects of caloric restriction in rodents. Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode highlights8:08-10:13: What are the Potential Benefits of Resveratrol Supplements? 17:36-19:53: How Does NAD Affect Metabolism?22:49-25:13: Do NAD+ levels decline with age?  25:14- 31:27: How to Combat Declining NAD Levels as You Age  43:54- 49:12: How do NAD Analogs Affect Target Tissues? 50:11-51:06: What are the potential health benefits of taking NMN?  54:17- 1:04:21: Safety, Dosage, and Benefits of NMN + NR Supplements 1:04:22-1:04:31: Should you take NMN supplements? 

This episode of Longevity by Design features an interview with Dr. Eric Verdin—the CEO of The Buck Institute. The Buck Institute was the first center dedicated to aging research, and many discoveries within the aging field have come out of this research center. For this episode, Dr. Verdin, Dr. Blander, and Ashely Reaver sat down in person to discuss the latest updates in longevity research. Dr. Verdin shares his opinion on questions like “is aging a disease?” and “is there a maximum lifespan that humans will never surpass?” Dr. Verdin also discusses updates on the future of anti-aging drugs, including senolytics and metformin. To close the episode, Dr. Verdin gives life advice for what 5 things we can do on a regular basis to improve our health span.Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps: Introduction: (0:00–2:40) About the Buck Institute (2:40–8:00)Biological aging clocks (8:00–14:31)Public opinion and funding aging research (14:31–16:38) Is aging a disease? (16:38–19:35) Future of anti-aging drugs (19:35–25:25) Senescence and senolytics (25:25–29:42) The hallmarks of aging are interconnected (29:42–36:48) How medicine and public policy has improved life expectancy (36:48–40:50) How much of longevity is due to genetics? (40:50–44:52) Geographic location impacts life expectancy (44:52–51:08) Is there a maximum lifespan for humans? (51:08–56:40) Healthspan vs lifespan (56:40–60:04) The most important interventions to improve healthspan (60:04–1:06:04)  

Dr. Nick Burd, PhD, is a skeletal muscle physiologist with an expertise in protein metabolism and exercise. In this episode, Dr. Burd discusses the importance of maintaining muscle mass as we age, expressing that “strong is the new healthy.” While adequate protein intake is an important aspect of gaining muscle and maintaining healthspan, many people in the US actually over consume protein. In this discussion, Dr. Burd talks about how much protein we truly need, whether or not there is an optimal time to consume protein after exercise, and how to best distribute protein intake throughout the day. He explains why consuming protein from food sources rather than as a powder may be better for muscle growth, and shares why protein is critical for endurance athletes. Episode timestamps: Introduction: (0:00–1:50) Why Dr. Burd became a scientist (1:50–4:00)The three types of muscle (4:00–5:00) How much of our muscle mass is skeletal muscle? (5:00–5:40)How obesity impacts muscle mass (5:40–8:16)What is a DEXA scan (8:16–10:30) Benefits of exercise on skeletal muscle (10:30–14:00) Sedentary behavior is detrimental to muscle tissue (14:00–19:00)“Strong is the new healthy” (19:00–20:00)Skeletal muscle and metabolic health (20:00–22:00)Many people over consume protein (22:00–26:50)Is there an optimal time to consume protein after exercise? (26:50–31:30) Protein powders vs. whole food sources of protein (31:30–35:50) Distribution of protein throughout the day (33:50–45:34)Why protein is important for endurance athletes (45:34–51:20) Protein needs for different ages, ethnicities, and gender (51:20–55:20)Resistance training in post menopausal women (55:20–1:01:00)Top tip for healthspan (1:01:00–end) Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign 

In this episode of Longevity By Design, Dr. Gil Blander and Ashley Reaver interview Dr. Sara Gottfried. Dr. Gottfried received her MD from Harvard Medical School and completed residency at UCSF, however she is more likely to prescribe a continuous glucose monitor and personalized nutrition plan to her patients than the latest pharmaceutical.This episode is a must listen for anyone trying to optimize their wellness plan. Dr. Gottfried discusses all the data she tracks and how that helps her practice precision medicine. This conversation also sheds light on how birth control pills impact women's health, how erectile dysfunction is an early warning sign for atherosclerosis, and gives advice for women seeking hormone replacement therapy.Episode timestamps: Introduction: (0:00–1:00) Dr. Gottfried's motivation for becoming a physician: (1:00–4:30)Dr. Gottfried's fascination with performance and healthspan: (4:30–5:30)How do we define “hormone balance”: (5:30–7:10)Is hormone balance more common in men or women? (7:10–9:30)Understanding heart disease trends in women: (9:30–12:07Why women should track their body composition over time: (12:07–16:23) Testosterone is the most abundant hormone in the female body: (16:23–19:19)Chronic stress can accelerate testosterone decline in women (19:19–20:20)How the birth control pill impacts women: (20:20–26:58) Cortisol is one of the most important hormones in the body: (26:58–32:50)Dr. Gottfried's recommendation for lowering cortisol?: (32:50–37:30)Insulin and avoiding diabetes: (37:30–38:45)Tracking your metrics over time (time-series): (38:45–40:30) DEXA scans and tracking body composition: (40:30–42:30)Cortisol in professional athletes: (42:30–45:43) The female athlete triad: (45:43–49:45) Understanding your health goals: (49:45–51:50)The importance of sleep: (51:50–59:11) Behavioral science: (59:11–1:03:10) Keto diets and the mediterranean diet: (1:03:10–1:07:30) Hormone replacement therapy: (1:07:30–1:15:35) Erectile dysfunction: (1:15:35–1:19:00) Dr. Gottfried's top tip for healthspan: (1:19:00–1:21:33) Check out all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign 

Did you know that blood cholesterol levels are influenced by far more than just the foods we eat?Are you eager to know how to assess healthspan using your own body's data? This episode of Longevity by Design is an Ask Me Anything between Dr. Gil Blander and Ashley Reaver. We gathered frequently asked questions from the Longevity by Design audience and discussed topics fundamental to longevity. Ashley Reaver begins the conversation with a deep dive into cholesterol—including the relationship between dietary cholesterol and blood cholesterol, the two most impactful nutrients on our blood cholesterol levels, how to navigate a family history of high cholesterol, and much more. Dr. Blander then answers questions about health metrics, explaining why VO2max is one of the best markers to assess heart health. He also discusses other markers of healthspan, the value of quality sleep, and the latest science on NAD+ precursors, including NMR and NM. Timestamps: Introduction: (0:00–2:22) The relationship between dietary cholesterol and blood cholesterol: (2:22–3:34) Eggs and cholesterol: (3:34–3:50)Absorbing dietary cholesterol: (3:50–4:10)About 20% of dietary cholesterol influences blood cholesterol: (4:10–5:40)Why you should test your cholesterol every 3 months: (5:40–7:54) Which cholesterol markers you should test: (7:54–9:20) Holding yourself accountable to your health: (9:20–12:03) Navigating a family history of high cholesterol: (12:03–14:08)The two most important nutrients that impact blood cholesterol: (14:08–15:03) Focusing on the aspects of your health that you can control: (15:03–17:40) Saturated fat contributes to elevated cholesterol: (17:40–20:37) Soluble fiber helps lower ApoB: (20:37–23:30) Insoluble fiber: (22:30–25:00) Fiber supplements: (25:00–27:00) Common myths about cholesterol: (27:00–31:54) VO2max is the best physiomarker of cardiovascular health: (31:54–36:00)VO2max declines with age: (36:00–37:40) Sex differences in VO2max: (37:40–39:10)VO2max correlates with other physiomarkers of health: (39:10–42:00)VO2max is correlated with biomarkers of metabolic health: (42:00–46:10)How to improve VO2max: (46:10–48:40) Sleep and VO2max: (48:40–50:00)The importance of adequate sleep for healthspan: (50:00–51:50)Grip strength is correlated with longevity: (51:50–58:10) Using your body's data to assess your health: (58:10–1:04:30) Weight loss strategies and GLP-1 agonists: (1:04:30–1:08:06) Intermittent fasting: (1:08:06–1:09:30) Ashley Reaver's tips for weight maintenance: (1:09:30–1:15:10) NMN vs NR: which is the best NAD+ precursor: (1:15:10–1:18:17) The scientific rigor behind InsideTracker recommendations: (1:18:17–1:22:15) Top tip for healthspan: (1:22:15–end) Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign 

In this episode of Longevity By Design, Dr. Gil Blander interviews Dr. Bartek Nogal about genetic predispositions to conditions of aging. This episode goes deep into explaining how to improve your healthspan using DNA insights. Dr. Blander and Dr. Nogal talk about bone mineral density, epigenetic age acceleration, cognitive decline, risk of elevated ApoB, grip strength, and more. Knowing your genetic predispositions to certain traits can help you fine tune your wellness plan, and Dr. Nogel and Dr. Blander explain how to do so in this episode.Episode timestamps: Introduction: (0:00–3:40) What led Dr. Nogel to become a scientist (3:40–5:32)Moving from academia to InsideTracker (5:32–7:28) What is DNA? (7:28–9:12) How similar is DNA across animal species? (9:12–10:05) Single Nucleotide Polymorphisms (SNPs) (10:05–14:10)How polygenic scores are calculated (14:10–17:25) Defining heritability (17:25–22:53) ApoB is highly heritable (22:53–24:24) Why you should measure blood and DNA together (24:24–31:50) Science behind the new polygenic scores added to InsideTracker (31:50–38:20)How many SNPs are in the ApoB score? (38:20–41:20)Visceral fat (41:20–45:07) Age related muscle weakness (45:07–49:10) Bone mineral density (49:10–51:45) Chronotype—genetic predisposition to morningness (51:45–55:37)Lifespan DNA score (55:37–60:10) Epigenetic age acceleration (60:10–1:06:40)Cognitive aging (1:06:40–1:08:20)Age at menopause (1:08:20–1:10:40)Top tip for healthspan: (1:10:40–end) Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign 

Did you know an estimated 6.7 million Americans aged 65 and older are living with Alzheimer's disease? Alzheimer's disease is the most common form of dementia, contributing to 60–70% of dementia cases. Being that aging is the primary risk factor for developing dementia, the Longevity By Design team has been eager to discuss dementia on the show. In this episode, Dr. Blander and Ashley Reaver, MS, RD, CSSD interview Dr. Joseph Maroon. Dr. Maroon is a professor of Neurosurgery at the University of Pittsburgh Medical Center and longtime team neurosurgeon to the Pittsburgh Steelers. Dr. Maroon shares a ton of interesting science related to Alzheimer's disease. He discusses findings from his recently published research on how oxidative stress is a primary cause of Alzheimer's disease. He explains why sleep can help prevent Alzheimer's, and gives other lifestyle advice for how to promote brain health as we age.Dr. Maroon also talks about his experience in the NFL, how concussions impact the brain, new concussion-detection technology, why VO2max is a great biomarker of fitness, and how triathlons saved his life. Episode timestamps: Introduction: (0:00–2:50)Why Dr. Maroon became a physician: (2:50–6:20)Most common diseases seen by a neurosurgeon: (6:20-7:38)Most common neurological conditions associated with aging: (7:38-10:40)Lifestyle interventions to decrease oxidative stress: (10:40-12:13)Cigarettes and marijuana impact brain connectivity: (12:13–16:00)What is a concussion?: (16:00–19:00)NFL guidelines for concussions: (19:00–22:04) Dangers of returning to play too soon after a head injury: (22:04–23:30)Do football players age faster than the general public?: (23:30–29:16) New technology for detecting concussions in athletes: (29:16–32:10) Neuroprotective supplements: (32:10–34:00) Hyperbaric oxygen therapy for severe concussion treatment: (34:00–38:50)“Triathlons saved my life”: (38:50–45:55)Free radicals and exercise: (45:55–48:40)What happens to the brain when we sleep: (48:40–50:52) The ketogenic diet and cancer: (50:52–58:00)VO2 max and aging: (58:00–1:04:10)VO2 max is correlated with other biomarkers of health: (1:04:10–1:10:47)Top tip for healthspan: (1:10:48–end) Listen to all episodes of Longevity By Design at: https://info.insidetracker.com/longevitybydesign

GLP-1 agonist medications have been a popular topic of discussion recently. While this weight loss drug was designed for obesity, GLP-1 agonists like Ozempic have made their way into Hollywood. This has people questioning their safety and possible health risks, especially in the long run. Are GLP-1 agonists a quick fix for weight loss or a lifetime prescription? Who should be prescribed this medication, and what are the possible side effects? This Longevity by Design episode features an interview with Dr. Spencer Nadolsky—An obesity and lipid specialist physician. Dr. Nadolsky explains how GLP-1 medications cause weight loss, answers questions about safety concerns, and discusses interesting patient stories about how people react to this medication. Dr. Nadolsky has a lot of patient experience with GLP-1 agonist drugs and is very knowledgeable about their current use and future potential. Timestamps:Introduction: (0:00–2:00)Why Dr. Nadolsky became a physician: (2:00–4:13) What is cardiometabolic medicine?: (4:13–5:17)What is a “healthy” metabolism?: (5:17–7:37)How does diet impact glucose regulation: (7:37–10:20)Why has insulin resistance increased in the past decade?: (10:20–11:45)Ethnicity impacts BMI cutoffs: (11:45–12:57)Is obesity a choice?: (12:57–17:40) How socioeconomic status impacts obesity: (17:40–21:30)What's better: A BMI score or a DEXA scan?: (21:30–25:33)How strength training improves healthspan: (25:33–32:32) What a fasting insulin blood test tells you: (32:32–36:58)Health risks of insulin resistance: (35:15–38:08)How insulin resistance can increase ApoB: (38:08–39:25)How does ApoB predict heart disease risk?: (39:25–42:50)Why isn't ApoB included in typical lipid panels?: (42:50–44:25)Behavioral science and clinical practice: (44:25–50:06)How do GLP-1 agonists cause weight loss? (50:06–56:03)Negative side effects of GLP-1 medications: (56:03–57:36)Price of GLP-1s: (57:36–58:53)GLP-1: A short term quick fix or a lifetime prescription?: (58:53–1:02:19)Biggest health myths on social media: (1:02:19–1:08:45)Top tip for healthspan: (1:08:45–end) Longevity By Design is produced by InsideTracker. InsideTracker provides a personalized health analysis and data-driven wellness guide to help you add years to your life—and life to your years. Choose a plan that best fits your needs to get your comprehensive biomarker analysis, customized action plan, and customer-exclusive healthspan resources. Listen to all episodes of Longevity By Design at https://info.insidetracker.com/longevitybydesign

In this episode of Longevity By Design, Dr. Blander sits down with Dr. Mitch Roslin to discuss insulin resistance. Insulin resistance has been top of mind for Dr. Blander recently, and this conversation offers new insights into how we can prevent insulin resistance through diet and lifestyle. Dr. Roslin parses out the different factors that cause insulin resistance, explaining that some are within our control (diet and lifestyle) while others are not (age and genetics). Dr. Roslin also talks about his clinical experience as a bariatric surgeon, sharing insights on how to manage weight and prevent obesity. He gives his expertise on how to eat optimally for metabolic health and answers questions about the ketogenic diet and intermittent fasting. Episode highlights:Introduction: (0:00–2:45)Insulin's most important role in the body: (2:46–5:35)What does it mean to be insulin resistant?: (5:35–7:15)What causes insulin resistance?: (7:15–9:00)Fasting insulin is an early warning sign for disease: (9:00–11:45)Dr. Roslin's clinical experience with obesity: (11:45–14:25) Body fat is not a bad thing: (14:25–16:55)Insulin levels impact where fat is stored in the body: (16:55–19:35)How can we prevent insulin resistance?: (19:35–21:35)Dr. Roslin's thoughts on the ideal diet: (21:35–22:35)Benefits of going for a walk after you eat: (22:35-23:55)Diet vs. exercise for weight loss: (23:55–26:45)Does the keto diet prevent insulin resistance? : (26:45–28:45)Time-restricted eating for weight management: (28:45–33:15)Psychology of obesity: (33:15–39:40) Does insulin resistance make it harder to lose weight? (39:40–41:43)What form of exercise is best to prevent insulin resistance? (41:43–46:05) How do we objectively identify insulin resistance?: (46:05–48:30)PCOS: (48:30–50:45)Defining “healthy”: (50:45–52:45)Wrap-up: (52:45-end) Longevity By Design is produced by InsideTracker. InsideTracker provides a personal health analysis and data-driven wellness guide to help you add years to your life—and life to your years. Choose a plan that best fits your needs to get your comprehensive biomarker analysis, customized Action Plan, and customer-exclusive healthspan resources.Listen to all episodes of Longevity By Design at https://info.insidetracker.com/longevitybydesign 

Hyperbaric oxygen therapy (HBOT) is a medical treatment in which patients breathe pure oxygen at higher than normal atmospheric pressure. This increases the amount of oxygen dissolved in body tissues, enabling tissue rejuvenation and accelerated recovery. Historically, HBOT has been used for chronic wounds like diabetic foot ulcers, radiation injuries, and non-healing surgical wounds. However, the research on HBOT is evolving and has recently suggested its use can have regenerative effects on the brain. At the forefront of this research is the Sagol Center in Israel, where scientists have shown that HBOT can also induce brain tissue regeneration and neuroplasticity, even years after brain injuries. These findings are expanding HBOT's potential therapeutic uses for conditions like cognitive decline, traumatic brain injuries, stroke recovery, chronic pain, and other medical conditions. This episode of Longevity by Design features an exclusive interview with the founder and director of the Sagol Center, Dr. Shai Efrati. Dr. Efrati explains the science behind HBOT and how this treatment improves cognition. He details how oxygen fluctuations trigger the body's regenerative processes within the brain. He also underscores the importance of precision and exactness in using medical-grade equipment for this treatment, cautioning against the use of at-home hyperbaric oxygen therapies.TimestampsDr. Shai's background (00:00-15:28)How exercise promotes angiogenesis (15:30-18:40)Commercialization of Hyperbaric oxygen therapy (HBOT) (18:40–24:40) Health benefits of HBOT (24:40–31:31)Optimal HBOT protocol for improved cognition (31:32–37:22)Is HBOT beneficial for younger populations? (37:22–45:00)Can HBOT benefit individuals with impaired brain function? (45:01–50:40)Alzheimer's disease: Phenotypes and treatment (50:41–58:10)Top tip for brain health (58:10–end)Stay up to date at https://info.insidetracker.com/longevitybydesign 

In 2023, a study was published in the journal Science sharing a breakthrough within the longevity field. This study used synthetic biology to alter the gene networks of yeast cells, and what they found was incredible. They were able to increase the lifespan of yeast cells by 82% compared to control cells. Various media outlets have covered the study with the study's findings  sparking transformative advancements in the longevity field. This episode is an in-depth discussion with the lead scientist who worked on this 2023 study—Dr. Nan Hao. Dr. Hao provides a behind-the-scenes look into the motivation and the science behind this study. During the discussion with Dr. Hao, details  this novel paper. He describes the gene network he created, why he picked the genes he did, and how what he discovered can transform longevity science going forward. Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. For a limited time, visit insidetracker.com/podcast for 20% off any InsideTracker plan.

When you hear the word “insulin” what comes to mind first? If your first thought was diabetes, you are not alone. Insulin is most often associated with diabetes, but it plays a key role in many aspects of our health. Did you know that insulin is associated with brain health and cognition? Or that managing insulin levels can aid in weight management?In this episode, Dr. Lovejoy discusses insulin resistance, blood glucose control, and weight management. She shares several strategies to prevent and reverse insulin resistance through lifestyle habits to empower others to live healthier longer.Timestamps- Introduction to glucose, insulin, and insulin resistance: (1:45–5:30)- Glucose spikes and the use of continuous glucose monitors: (5:31–10:55)- Prevalence of diabetes and prediabetes: (10:55–18:27)- Insulin's impact on brain health and cognition: (18:28–21:20)- Insulin studies in model organisms: (21:21–24:50)- Dietary fat and insulin resistance: (24:50–30:00) - Glycemic index and glycemic load: (30:01–34:20)- The ketogenic diet and insulin resistance: (34:20–42:20)- Postmenopausal women and insulin resistance: (42:20–49:00)- The future of GLP-1 agonists: (49:00–57:30)- AMA: Insulin resistance: (57:31–1:17:50)- Top tip for optimal fasting insulin levels (1:17:51–end)

What if we told you that sugary foods aren't the only driver of insulin resistance? Many people attribute weight gain solely to a slowed metabolic rate, but the reality is that weight is influenced by dozens of other lifestyle factors. The media often misrepresents the term ‘hormone balance,' leaving women without adequate advice to address menopausal symptoms. In fact, certain foods can mitigate hot flashes, yet they are the same foods often torn apart by the media. Insulin, weight management, hormone balance, and so much more are covered in today's episode of Longevity by Design. Join Dr. Lovejoy and the InsideTracker team as they delve deep into the most common misconceptions surrounding hormone health, metabolic health, and weight gain.

In this episode of Longevity By Design, Dr. Gil Blander welcomes guest Dr. John Oliffe, a renowned expert on men's mental health. Dr. Blander and Dr. Oliffe discuss the intricacies and challenges regarding mental health faced by men in today's world, and how when left unaddressed, can threaten men's longevity. They delve into the complexities of modern masculinity and how traditional expectations impact men's emotional well-being. Throughout the conversation, Dr. Oliffe shares insight into health disparities faced by men and the challenges stigmas men face. Dr. Oliffe shares actionable prevention strategies for men and offers valuable advice like establishing daily routines, gaining awareness of emotional health, and prioritizing meaningful relationships and connections. And while this episode discusses men's mental health—people of all sexes can benefit from learning more about how men's mental health impacts longevity.This episode of Longevity by Design discusses men's physical and mental health. The following topics are discussed: depression, anxiety, suicide, substance abuse, risk-taking, divorce, domestic violence, and more. The subject matter may be distressing or triggering for some individuals. Please proceed with caution if you continue to read this article. Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. For a limited time, visit insidetracker.com/podcast for 20% off any InsideTracker plan.

In this episode of Longevity By Design, Dr. Gil Blander interviews Dr. Emma Teeling, a leading bat researcher from the University of Dublin. They delve into the extraordinary world of bats, discussing how these mammals hold the key to understanding disease resistance, immunity, and longevity. Dr. Teeling explains the unique immune system of bats and their ability to suppress inflammation—which is considered one of the primary drivers of aging. Many lessons from bats can be applied to humans, including how bats manage the immune response to viruses. In this conversation, Dr. Teeling also explores the impressive DNA repair mechanisms bats possess and its contribution to bats' healthspan. Dr. Teeling shares insights into her groundbreaking research, which has the potential to uncover innovative treatments for aging and various health conditions. Listen to the full episode to discover how understanding bats can help improve human health and longevity.Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. For a limited time, visit insidetracker.com/podcast for 20% off any InsideTracker plan.

In this episode of Longevity by Design, Dr. Renee Deehan discusses pertinent topics of women's health—and why women's health should matter to all. Hormone levels shift throughout a woman's lifespan, and the symptoms and risks associated with suboptimal hormone levels have an economic burden worth addressing. Tune in to learn how Dr. Deehan integrates blood biomarker testing, genomics, and fitness tracker data to steer conversations regarding health outcomes.To learn more about critical hormone markers to measure during a woman's reproductive and menopausal years, visit insidetracker.com/womenshealthLongevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. For a limited time, visit insidetracker.com/podcast for 20% off any InsideTracker plan.