Longevity by Design

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Andrea Maier, Professor in Medicine and Director of the NUS Academy for Healthy Longevity at the National University of Singapore’s School of Medicine. They explore what the evidence shows on supplements, and why “test, then treat” beats guesswork.

Andrea unpacks a review of over 5 million people: multivitamins may support memory and lower systolic blood pressure in some older or at-risk groups, but offer little for healthy adults. She also reports lab audits of Nicotinamide Mononucleotide (NMN) and urolithin A, in which many products fell short of the label claims.

She then sorts buzzworthy compounds like alpha-ketoglutarate, spermidine, curcumin, and melatonin by mechanism, trial quality, and fit. Her rule stays simple: measure what you can, match the dose to the need, and track outcomes with walking speed, grip strength, steps, and wearable sleep data over time, not once.

Guest-at-a-Glance

💡 Name: Dr. Andrea Maier
💡 What she does: Professor in Medicine, Healthy Ageing and Dementia Research, and Director of the NUS Academy for Healthy Longevity
💡 Company: the National University of Singapore’s School of Medicine
💡 Noteworthy: She runs human trials on supplements and aging, audits label accuracy in the lab, and pushes a “measure first” approach using biomarkers, wearables, and simple strength tests.
💡 Where to find her: https://www.linkedin.com/in/andreamaierprof
💡 Guest Company Website: https://discovery.nus.edu.sg/19564-andrea-britta-maier

Episode highlights:

[00:01:02]: Overview of Evidence-Based Clinical Practice
[00:02:16]: Multivitamins and Minerals: Usage and Population Trends
[00:04:08]: Systematic Review Findings on Multivitamins and Cognitive Health
[00:05:44]: Who Benefits Most from Multivitamin Supplementation
[00:06:57]: Personalized Nutrition and the Case for Targeted Supplementation
[00:08:21]: Ongoing Clinical Trials on Multivitamins and Biological Age
[00:09:19]: Supplement Quality: Label Claims Versus Actual Content
[00:12:14]: Navigating Supplement Quality and Consumer Guidance
[00:14:53]: Novel Longevity Compounds: Alpha-Ketoglutarate
[00:17:47]: Alpha-Ketoglutarate: Human Evidence and Population Focus
[00:18:29]: Spermidine: Dietary Sources and Human Evidence
[00:21:25]: Curcumin: Mechanisms, Evidence, and Target Populations
[00:24:54]: Evaluating Supplements for Clinical Use
[00:27:08]: Scientific Approach to Supplement Research
[00:29:26]: The Role of Independent Research in Supplement Evaluation
[00:32:37]: Melatonin: Sleep, Jet Lag, and Circadian Rhythm
[00:37:25]: Practical Melatonin Use for Travel and Sleep Optimization
[00:41:05]: Digital Biomarkers: Definition and Emerging Role
[00:45:54]: Integrating Digital Biomarkers into Healthcare Practice
[00:49:05]: Physical Function Tests: Grip Strength and Sit-to-Stand
[00:59:48]: NAD Precursors: NMN, NR, and Human Trials
[01:05:23]: NAD Testing: Current Landscape and Future Directions
[01:07:24]: Final Takeaways and Closing Remarks

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Uri Alon, Professor at Weizmann Institute of Science. They explore a systems view of aging that treats longevity as a solvable model, not a grab bag of disconnected theories.

Uri explains aging with a simple story: houses make garbage, trucks remove it, and the village has a threshold for how much damage it can handle. In the body, “garbage” can include damaged and senescent cells, “trucks” can include immune cleanup, and “houses” can include long-lived cells and stem cells that drift over time. The model links this balance to death, disease, and steady decline, and it helps predict which interventions actually change it.

They also revisit the role of genes. Uri argues that lifespan looks closer to 50% heritable today after correcting for early, non-aging deaths in older datasets. The rest comes from the environment and biological noise, which regular sleep may help reduce.

Guest-at-a-Glance

💡 Name: Dr. Uri Alon
💡 What they do: Professor of Molecular Cell Biology and systems biology researcher
💡 Company: Weizmann Institute of Science
💡 Noteworthy: He developed the network motifs framework and uses simple models to explain aging as a balance between damage, cleanup capacity, and robustness thresholds.
💡 Where to find him: https://www.linkedin.com/in/urialonw/

Episode highlights:

[00:01:41]: Transition from Physics to Biology and Systems Thinking
[00:03:06]: Systems Perspective vs. Traditional Biology
[00:03:45]: Theoretical Models and Patterns in Aging
[00:06:29]: Network Motifs and Biological Circuits
[00:10:26]: Applying Systems Biology to Aging and Healthspan
[00:12:27]: The Village Model: Framework for Understanding Aging
[00:19:24]: Interventions: Exercise, Robustness, and Lifespan Limits
[00:22:41]: Multi-level Modeling: From High-Level to Molecular Detail
[00:23:56]: Centenarians, Genetic Variants, and Disease Resistance
[00:25:26]: Menopause, Aging Genes, and Rare Variants
[00:26:57]: Heritability of Lifespan: Revisiting Twin Studies
[00:29:23]: Lifestyle, Genetics, and Diminishing Returns
[00:33:23]: Biological Noise, Environment, and Variability
[00:36:23]: Developmental Stochasticity and Lifespan Differences
[00:38:20]: Future Impact of Medicine on Genetic Influence
[00:40:36]: Polygenic Scores, Planning, and Public Perception
[00:41:25]: Genetic Circuits and Longevity Pathways
[00:44:22]: Epigenetic Reprogramming vs. Senolytics
[00:47:16]: Technological Readiness and Combining Interventions
[00:48:44]: Other Promising Interventions: Rapamycin, Engineering, and Targeted Approaches
[00:51:24]: GLP-1, SGLT2 Inhibitors, and Robustness
[00:53:01]: Vascular Health, Immune Function, and Lifespan Extension
[00:56:28]: Quick Fire Round: Myths, Principles, and Predictors
[00:59:04]: Key Takeaways: Systems View and the Equation of Aging
[01:02:07]: Closing Remarks and Farewell

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Paola Sebastiani, Professor of Biostatistics at Tufts Clinical and Translational Science Institute. They explore what centenarians reveal about reaching 100, and why there’s no single longevity gene.

Paola explains that studies keep finding many small genetic effects, which makes polygenic risk scores hard to use for personal prediction. She says progress depends on bigger cohorts and new analyses that include structural DNA changes and mitochondrial DNA. She also grounds the hype: for people born in 1900, only 0.2% of men and about 1% of women reached 100.

Healthspan sits at the center of the story. Paola ties exceptional aging to delayed disease, lower inflammation, and biomarker profiles that stay more youthful. She highlights diet as a realistic lever, with centenarians showing stable, balanced eating, steadier protein intake, and metabolite signals linked to vegetables and dark chocolate.

Guest-at-a-glance💡 Name: Dr. Paola Sebastiani
💡 What they do: Professor of Biostatistics
💡 Company: Tufts Clinical and Translational Science Institute
💡 Noteworthy: She analyzes genetic, proteomic, and metabolomic data from centenarians to map longevity signatures, with a focus on APOE, inflammation, and delayed onset of age-related disease.
💡 Where to find her: https://www.linkedin.com/in/paola-sebastiani-5973a646

Episode highlights:

[00:01:17]: Genetics and Longevity—Centenarian Studies
[00:03:17]: Genome-Wide Association Studies and Technological Advances
[00:04:20]: APOE, Genetic Variants, and Longevity Diversity
[00:05:58]: Polygenic Risk Scores and Longevity Prediction
[00:08:39]: Sample Sizes and Study Challenges in Longevity Research
[00:11:20]: Structural Variants, Mitochondrial DNA, and Data Sharing
[00:12:38]: Odds of Reaching Age 100—Historical Perspective
[00:15:22]: Healthspan, Compression of Morbidity, and Centenarian Quality of Life
[00:17:03]: Supercentenarians and Extreme Longevity
[00:21:02]: APOE Mechanisms, Inflammation, and Proteomic Signatures
[00:25:16]: Inflammation, Biomarkers, and Healthy Aging
[00:29:12]: Nutrition, Diet Balance, and Longevity
[00:32:28]: Food Versus Supplements—Practical Dietary Approaches
[00:35:02]: Molecular Profiles—Proteomics, Metabolomics, and Lipidomics
[00:39:01]: Gut Microbiome, Metabolomics, and Longevity Connections
[00:41:42]: Biological Pathways and Omics Insights in Centenarians
[00:45:01]: Protein Intake Patterns Across the Lifespan
[00:48:23]: Environmental Factors and Longevity
[00:50:18]: Physical Activity, Social Networks, and Objective Tracking
[00:53:45]: Offspring of Centenarians—Inheritance and Health Outcomes
[00:57:05]: Parental Longevity, Gender Differences, and Longevity Bias
[01:00:43]: Key Takeaways—Aging as a Positive Process
[01:03:25]: Closing Remarks and Episode Wrap-Up
[01:03:41]: End of Episode

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Terrie Moffitt, University Professor at Duke University. They explore the deep link between mental health, self-control, and the pace of biological aging, showing how early-life mental disorders can shape health decades later.

Terrie describes her work with the decades-long Dunedin study, which tracks health from birth through midlife. She explains how people age at different rates, even when born in the same year and place, and how the “pace of aging” can be measured using biomarkers. Terrie shares that fast agers show early signs of physical and cognitive decline, while those with strong self-control tend to experience better health, stronger relationships, and greater financial stability as they grow older.

The discussion reveals that treating mental health issues early in life could prevent chronic diseases and slow aging itself. Terrie makes a strong case for taking mental health seriously, both as prevention and as a path to a longer, healthier life.

Guest-at-a-Glance

💡 Name: Dr. Terrie Moffitt
💡 What they do: University Professor
💡 Company: Duke University
💡 Noteworthy: Known for her research linking early-life mental health to aging, and for leading the Dunedin Study on human development, self-control, and healthspan.
💡 Guest Company Website: https://psychiatry.duke.edu/profile/terrie-e-moffitt

Episode highlights:

[00:00:36]: Overview of the Dunedin Study and Its Origins
[00:02:13]: Joining the Dunedin Study: Early Career and Risk-Taking
[00:04:35]: Transitioning the Dunedin Study to Aging Research
[00:07:52]: Dunedin Cohort Structure and Unique Features
[00:10:30]: Biological Samples and Longitudinal Data Collection
[00:10:52]: Concept of Pace of Aging vs. Chronological Age
[00:13:30]: Measuring and Modeling Pace of Aging
[00:14:45]: Validating Pace of Aging: Physical and Cognitive Effects
[00:16:27]: Environmental and Generational Controls in the Cohort
[00:18:25]: Early Onset of Aging Processes
[00:19:49]: Applying Pace of Aging to Other Populations
[00:20:59]: Making Pace of Aging Exportable: Epigenetics and Broader Use
[00:22:19]: Why the Longevity Industry Needs Pace of Aging Measures
[00:24:06]: Economic and Societal Impact of Extending Lifespan
[00:27:32]: Challenges in Changing Population Trends and Longevity Solutions
[00:28:07]: Testing Anti-Aging Interventions: Need for Surrogate Biomarkers
[00:31:28]: Surrogate Biomarkers and Clinical Trial Design for Aging
[00:32:04]: Self-Control as a Predictor of Health and Longevity
[00:35:11]: Self-Control in Childhood and Its Lifelong Impact
[00:36:39]: Mental Disorders and Their Link to Physical Health
[00:39:06]: Explaining the Mental Health–Aging Connection
[00:42:33]: Prevention Strategies for Healthspan and Mental Health
[00:48:59]: Population-Level Changes to Support Longevity
[00:56:01]: Rapid-Fire Questions: Behaviors and Habits for Longevity
[01:01:29]: Key Takeaway: Mental Health and Lifelong Impact
[01:02:44]: Closing Remarks and Episode Wrap-Up

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. David Allison, Director of the USDA Children’s Nutrition Research Center at Baylor College of Medicine. Together, they examine what it takes to build public trust in nutrition and longevity science, and why clear, reproducible evidence matters more than ever. David highlights how public perception and scientific rigor can drift apart, especially in fields crowded with strong opinions and shifting trends.

David shares sharp insights on weight management, challenging the idea that slow and steady always wins. He explains the “dentistry model” of weight loss, where maintenance matters more than one-time fixes, and explores why most people regain weight without ongoing support. The discussion cuts through assumptions about exercise, protein, and processed foods, showing where animal research aligns, or fails to align, with human studies.

Throughout, David pushes for honest communication and transparency in science. He urges listeners to question hype, look past nutrition fads, and recognize the real limits of current evidence. The episode offers practical wisdom for anyone who wants to approach health, nutrition, and longevity with both curiosity and caution.

Guest-at-a-Glance

💡 Name: Dr. David Allison
💡 What he does: Director of the USDA Children’s Nutrition Research Center
💡 Company: Baylor College of Medicine
💡 Noteworthy: Known for advancing rigor and transparency in obesity and nutrition science, and for challenging assumptions in weight management, protein, and public health research.
💡 Where to find him: https://www.linkedin.com/in/david-allison-2917963b/

Episode highlights:

[00:00:53]: Background and Credentials
[00:02:17]: Importance of Reproducibility and Trust in Science
[00:06:50]: Defining Food Noise and Its Measurement
[00:10:01]: Biology, Environment, and Psychology of Food Noise
[00:13:18]: The Dentistry Model of Weight Management
[00:17:40]: Weight Cycling: Human and Mouse Studies
[00:21:19]: Long-Term Weight Loss Maintenance and Methods
[00:24:13]: Translating Animal and Observational Studies to Human Health
[00:29:18]: Exercise, Strength, and Longevity: Human and Animal Evidence
[00:34:50]: Exercise, Confounding, and Causal Inference
[00:35:57]: Exercise and Healthspan vs. Lifespan
[00:37:51]: Designing Experiments for Healthspan and Lifespan
[00:40:02]: Mendelian Randomization and Causality in Health Research
[00:41:40]: Protein Intake: Trends, Evidence, and Recommendations
[00:47:36]: Protein Needs for Special Populations
[00:50:57]: High Protein Diets, Amino Acids, and Longevity in Animal Models
[00:53:27]: Caloric Restriction and Lifespan Evidence
[00:55:22]: Full-Fat Dairy in Dietary Guidelines
[00:58:30]: Fermented Dairy and Health Outcomes
[01:01:07]: Processed Foods: Scientific and Practical Perspectives
[01:04:06]: Overrated Nutrition and Exercise Claims
[01:05:37]: Socioeconomic Status and Healthspan
[01:07:32]: Skepticism Toward Gut Microbiota Longevity Claims
[01:08:05]: Building Public Trust in Science and Closing Remarks

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Louise Hecker, Associate Professor of Medicine at Baylor College of Medicine. Together, they dive into Louise’s recent research exploring how psilocybin, the active compound in psychedelic mushrooms, may influence aging biology at the cellular and organismal level.

Louise shares the story behind her curiosity about psilocybin, sparked by conversations with a friend and fueled by a lack of scientific answers. She explains how her team overcame regulatory hurdles to study the effects of psilocybin on human cells and aging mice. Their findings showed that psilocybin extended cellular lifespan and reduced hallmarks of aging, such as oxidative stress and DNA damage. In mice, regular dosing improved survival, reversed visible signs of aging, and affected organs beyond the brain.

The conversation also covers the challenges of translating these findings into humans, the need for more research on dosing and safety, and the importance of funding in moving this field forward. Louise encourages listeners to stay curious, think beyond established paths, and keep an open mind as new questions and discoveries emerge in the science of aging.

Guest-at-a-Glance

💡 Name: Dr. Louise Hecker
💡 What they do: Associate Professor of Medicine
💡 Company: Baylor College of Medicine
💡 Guest Company Website: https://www.bcm.edu/people-search/louise-hecker-175346

Link to the paper: https://www.nature.com/articles/s41514-025-00244-x

Episode highlights:

[00:00:18]: Scientific Journey and Focus on Aging
[00:01:27]: Transition from Regeneration to Aging Research
[00:02:53]: Decline of Regeneration with Age
[00:03:43]: Motivation for Studying Psilocybin and Aging
[00:04:13]: Initial Curiosity and Literature Review on Psilocybin
[00:05:38]: Psilocybin’s Broad Clinical Applications
[00:06:19]: Hypothesis: Psilocybin’s Lasting Effects Linked to Aging
[00:07:14]: Defining Psilocybin and Its Effects
[00:08:25]: Legal Status and Research Barriers
[00:09:57]: Resurgence in Psilocybin Research and Regulatory Changes
[00:10:40]: Experimental Design: Dosing and Model Selection
[00:11:54]: Regulatory Hurdles in Acquiring Psilocybin
[00:13:08]: Initiating Experiments and Early Findings
[00:14:30]: Cellular Lifespan Extension Results
[00:15:17]: Quantifying Cellular Effects and Replication
[00:16:23]: Addressing Potential Cancer Concerns
[00:17:10]: Hallmarks of Aging and Cellular Markers
[00:18:44]: Telomere Length and DNA Protection
[00:19:52]: Organ-Specific Effects and Ongoing Research
[00:22:05]: Transition to Mouse Studies
[00:23:44]: Designing the Mouse Longevity Study
[00:26:28]: Results: Survival and Phenotypic Changes in Mice
[00:28:36]: Translating Mouse Findings to Humans
[00:30:09]: Next Steps: Dosing, Protocols, and Human Relevance
[00:32:26]: Omics Profiling and Organ-Specific Protection
[00:33:54]: Safety, Risks, and Human Studies
[00:35:13]: Comparing Psilocybin to Other Longevity Interventions
[00:37:00]: Implementation Challenges and Future Research Directions
[00:40:00]: Advice for Biohackers and Caution on Self-Experimentation
[00:42:29]: Funding, Research Priorities, and the Future of Psychedelic Research
[00:43:58]: Rapid-Fire Questions: Aging Misconceptions and Research Priorities
[00:46:11]: Social Connection and Long-Term Health
[00:48:50]: Key Takeaways and Closing Thoughts
[00:51:26]: Outro and Farewell

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Nathan Price, Professor and Co-Director at the Buck Institute for Research on Aging. Together, they explore how systems biology, artificial intelligence, and deep health data are changing the way we approach aging and prevention. Nathan explains why looking at single biomarkers falls short and why a network view of biology gives a clearer path to understanding disease and resilience.

Nathan shares how new tools, like genetics, proteomics, and the emerging field of digital twins, can help predict disease risk years in advance and guide more effective, personalized interventions. He also discusses how integrating data from wearables, blood tests, and the microbiome can help people move from reactive medicine to proactive health decisions, allowing for interventions that fit the individual.

The conversation highlights the promise and practical limits of current technologies, the trade-offs involved in optimizing health, and the power of AI to accelerate both research and personal health journeys. Nathan makes a strong case for the unique biology each person brings to the table and shows how the tools available today can help anyone take charge of their own healthspan in ways not possible before.

Guest-at-a-Glance

💡 Name: Nathan Price
💡 What he does: Professor and Co-Director of the Center for Human Healthspan
💡 Company: Buck Institute for Research on Aging
💡 Noteworthy: Known for advancing systems biology and using AI and multi-omics to personalize health and healthspan interventions.
💡 Where to find him: https://www.linkedin.com/in/nathandprice

Episode highlights:

[00:00:49]: Overview of Systems Biology and Its Role in Health
[00:03:23]: Systems Biology vs. Reductionist Approaches
[00:04:28]: Systems Biology and the Shift from Treatment to Prevention
[00:06:29]: Defining Scientific Wellness
[00:08:52]: Early Detection of Disease with Omics and AI
[00:12:03]: Genetics and Early Risk Prediction
[00:15:18]: Polygenic Risk Scores and Population Diversity
[00:17:05]: Explaining Polygenic Risk Scores and Their Applications
[00:19:01]: Genetics, Lifestyle Interventions, and LDL Cholesterol
[00:20:51]: Integrating Multi-Omics Data for Personalized Health
[00:23:15]: AI Revolution in Health Data Analysis
[00:24:06]: Personalized Health Guidance and AI Agents
[00:27:15]: Scaling Scientific Discovery with AI
[00:32:23]: AI’s Impact on Healthspan and Personalized Recommendations
[00:34:47]: Human-AI Collaboration and Current Limitations
[00:36:23]: Accelerating Health Innovation and the Adjacent Possible
[00:38:36]: N-of-1 Experiments and Individualized Health Insights
[00:40:25]: Aggregating N-of-1 Data and Community Science
[00:42:54]: Digital Twins: Building Personalized Biological Models
[00:45:05]: Aging as a Network-Level Phenomenon
[00:49:43]: Trade-Offs in Aging and Optimizing Health Behaviors
[00:52:01]: Accessibility and Adoption of Omics Technologies
[00:55:39]: Pyramid of Health Data: From Dense Omics to Passive Measures
[00:59:28]: Rapid-Fire Questions and Key Takeaways

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Ronjon Nag, Adjunct Professor in Genetics at Stanford School of Medicine and President of the R42 Group, for a wide-ranging conversation on how artificial intelligence is reshaping health, medicine, and longevity science.

Ronjon makes the case for systems thinking as a necessary framework for understanding aging, arguing that health emerges from complex interactions rather than isolated interventions. He explains how objective data—ranging from blood biomarkers to wearable-derived signals—can be integrated to guide better decisions, cut through conflicting health advice, and personalize interventions. The discussion also explores how AI is becoming a foundational tool, increasingly as ubiquitous as spreadsheets, enabling researchers, clinicians, and individuals to organize, connect, and interpret fragmented health data.

The conversation then turns to AI’s expanding role in drug discovery, personalized health insights, and ambitious efforts such as vaccines targeting aging biology. Along the way, Ronjon examines both the promise and the limitations of these approaches, emphasizing why interdisciplinary, data-driven methods—and clear thinking about causation, risk, and uncertainty—are essential for extending healthspan and improving long-term outcomes.

Guest-at-a-Glance

💡 Name: Dr. Ronjon Nag
💡 What he does: Adjunct Professor in Genetics
💡 Company: Stanford School of Medicine, and the R42 Group
💡 Where to find him:https://www.linkedin.com/in/ronjonnag

Episode highlights:

[00:06:40]: Lifelong learning and transition to teaching longevity science
[00:08:03]: Data science and AI in healthcare decision-making
[00:09:54]: Applying financial risk models to medical innovation
[00:11:52]: Venture investing in AI and longevity science
[00:13:29]: Inventing in aging, eye disease, and AI-driven life sciences
[00:15:48]: Impact of AI on the job market and computer science careers
[00:16:26]: Systems thinking in health and aging
[00:18:06]: Causation, correlation, and evidence in lifestyle science
[00:21:00]: Wearables, self-tracking, and feedback loops in health
[00:23:31]: Continuous health monitoring and behavioral change
[00:25:12]: Blood biomarkers as objective health feedback
[00:27:15]: AI’s future impact on biology, aging research, and lifespan
[00:29:03]: Language models, context windows, and the nature of AI intelligence
[00:32:03]: Empathy, ambition, and programming values into AI
[00:34:39]: Guardrails, regulation, and global risks of AI
[00:36:41]: Real-world applications of AI in health and longevity today
[00:39:13]: Integrating fragmented health data and building digital twins
[00:43:23]: Modeling human biology and the future of digital twins
[00:46:36]: AI limitations, hallucinations, and learning from mistakes
[00:48:14]: Risks and limitations of AI in healthcare and medicine
[00:51:13]: AI as collaborator for patients, clinicians, and scientists
[00:55:32]: Longevity ventures: vaccine for aging and food-based GLP-1
[01:09:38]: Fast food, processed foods, and public health
[01:10:03]: Rapid-fire: daily habits, overhyped interventions, and final advice
[01:16:59]: Closing remarks and episode wrap-up

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Wei-Wu, Executive Chairman at Human Longevity, Inc. Together, they explore how advances in genome sequencing, AI, and multi-layered diagnostics are changing the fight against age-related diseases. Wei-Wu shares why understanding your own genetic risks and combining them with other health data leads to better prevention and a longer healthspan.

Wei-Wu explains the value of integrating genome sequencing, advanced imaging, and liquid biopsy to catch diseases like cancer early, before symptoms appear. He draws on real-world examples, including how combining different tests can spot cancers that single methods might miss. The conversation highlights how technology brings down costs, making once-rare insights widely available, and how each person stands to benefit from personalized risk profiles.

The episode closes with practical advice: use today’s tools to become the CEO of your own health. Wei-Wu urges listeners to embrace data-driven, individualized care and stresses that no single tool or habit holds all the answers. Instead, true longevity comes from a holistic, ongoing approach, one that uses all available knowledge to prevent disease and extend both life and health.

Guest-at-a-Glance

💡 Name: Dr. Wei-Wu
💡 What he does: Executive Chairman
💡 Company: Human Longevity, Inc.
💡 Noteworthy: Known for leading advances in genomics, precision medicine, and early disease detection by integrating AI, genome sequencing, and multi-omics data.
💡 Where to find him: https://www.linkedin.com/in/wei-wu-he-ph-d-he-him-b6957313/

Episode highlights:

[00:01:06]: Background in Genomics and Precision Medicine
[00:04:13]: Early Influences and Motivation for Longevity Research
[00:06:12]: Lessons from a Longevity Mentor
[00:08:11]: Academic Journey and Early Biomarker Research
[00:09:18]: Transition from Academia to Industry
[00:10:40]: Breakthroughs in Biomarker Approval and Commercialization
[00:11:15]: Connecting Genotype and Phenotype
[00:11:49]: Human Genome Sequencing: Cost and Innovation
[00:13:28]: Shotgun Sequencing and the Race to Decode the Genome
[00:14:39]: Linking Genes to Disease Risk
[00:15:39]: Advances in Genome Sequencing Technology
[00:16:56]: Biomarkers for Early Cancer Detection
[00:18:49]: Improving Prostate Cancer Detection with Multi-Modal Data
[00:20:30]: Personalized vs. Statistical Medicine
[00:22:11]: The Symphony of Longevity Care
[00:23:05]: Pap Smear and Cervical Cancer Screening
[00:24:39]: Vaccination and Cancer Prevention Progress
[00:26:00]: Global Disparities in Cancer Outcomes
[00:27:07]: Translating Scientific Breakthroughs to Population Health
[00:28:24]: The Value of Universal Genome Sequencing
[00:29:18]: Impact of Monogenic Diseases and Newborn Screening
[00:31:27]: Polygenic Risk Scores and Disease Prediction
[00:34:47]: Evolving Genomic Knowledge and Ongoing Discovery
[00:38:07]: The Case for Sequencing as a Lifelong Investment
[00:44:30]: Cancer Prevention and the Titanic Analogy
[00:50:08]: Multi-Modal Cancer Detection: Genetics, Imaging, and Liquid Biopsy
[00:57:24]: Advances and Limits of Genome Sequencing Technology
[00:58:10]: Liquid Biopsy for Early Cancer Detection
[01:01:28]: Integrating Data for High-Accuracy Cancer Prediction
[01:03:41]: Multi-Diagnostic Approach in Clinical Practice
[01:07:49]: Quick-Fire Round: Personal Biomarkers and Longevity Habits
[01:15:41]: The Myth of Single Solutions in Longevity
[01:15:51]: Embracing Data-Driven Longevity and AI
[01:19:59]: Closing Remarks and Takeaways

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dalia Blander and Eprihm Blander, his parents, who are thriving in their nineties. Gil explores the daily routines, food choices, and mindsets that have kept Dalia and Eprihm active, independent, and healthy well into later life.

Dalia and Eprihm share how simple habits like regular movement, home-cooked meals, and a Mediterranean diet have shaped their health. They talk about the power of walking, gardening, and staying busy with meaningful work. Both value strong family ties and regular contact with friends, crediting these connections as key to their sense of purpose. Dalia highlights the importance of curiosity, reading, and keeping her mind sharp, while Eprihm stays engaged by helping with family business and learning new things.

Together, they show that a positive outlook, daily activity, and strong relationships are at the heart of a long, fulfilling life.

Episode highlights:

[00:01:04]: Episode Overview and Purpose
[00:01:50]: Guest Backgrounds
[00:02:45]: Approach to Interview and Method
[00:03:34]: Early Life and Childhood Environment
[00:04:17]: Childhood Diet and Physical Activity
[00:05:11]: Influence of Upbringing on Long-Term Health
[00:05:35]: Family Longevity and Genetic Background
[00:06:23]: Adult Life, Careers, and Daily Routines
[00:07:19]: Diet and Lifestyle in Adulthood
[00:07:43]: Attitudes Toward Health and Longevity
[00:08:31]: Habits Around Food, Sleep, and Exercise
[00:09:15]: Stress Management Approaches
[00:10:17]: Coping with Health Challenges and Positive Attitude
[00:11:37]: Daily Life and Routines in Their Nineties
[00:13:44]: Morning Routines and Keeping Active
[00:14:19]: Mental Engagement and Cognitive Health
[00:14:50]: Dietary Habits and Food Choices
[00:15:03]: Sources of Joy and Purpose
[00:15:27]: Mindset, Relationships, and Emotional Health
[00:16:38]: Social Connections and Family Importance
[00:17:01]: Role of Humor, Gratitude, and Curiosity
[00:17:35]: Attitude’s Impact on Health and Longevity
[00:17:58]: Advice for Younger Generations
[00:18:43]: Quick Fire Round: Daily Habits and Myths About Aging
[00:19:57]: Closing Reflections and Key Takeaways
[00:20:25]: Outro and Farewell

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

Similar Longevity By Design episodes we think you would love:

The Latest Updates in Longevity Research with Dr. Eric Verdin
Dr. Andrea Maier—Mechanisms of Aging
XPRIZE Healthspan: Revolutionizing Human Aging & Healthspan with Dr. Jamie Justice

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Emeran Mayer, Executive Director at the UCLA Center for Neurobiology of Stress and Resilience and founder of Mayer Interconnected. They explore the science behind the gut-brain connection and its role in shaping health and longevity.

Emeran explains how signals flow between the brain, gut, and microbiome, influencing everything from digestion to emotions. He breaks down how modern diets, especially ultra-processed foods, disrupt the natural balance between humans and gut microbes—a relationship refined over thousands of years. The conversation highlights why early life exposure to antibiotics can have lasting effects on microbiome resilience, and how lifestyle choices like diet and exercise remain powerful tools for supporting gut-brain health at any age.

The discussion closes with a look toward the future of gut-brain science, including engineered probiotics and the promise of more targeted therapies. Emeran shares practical habits for better gut-brain health and cautions against quick-fix “biohacking,” encouraging a return to whole foods, movement, and mindful living.

Guest-at-a-Glance

💡 Name: Emeran Mayer
💡 What he does: Executive Director and Founder
💡 Company: Mayer Interconnected
💡 Noteworthy: Internationally recognized for his research on the gut-brain-microbiome connection, with deep expertise in how diet, emotion, and microbes shape lifelong health.
💡 Where to find him: https://www.linkedin.com/in/emeranmayer/

Episode highlights:

[00:01:04]: Background in Gut–Brain Science
[00:03:04]: Early Influences and Career Path
[00:06:07]: Focus on Irritable Bowel Syndrome
[00:07:28]: Defining Irritable Bowel Syndrome
[00:08:40]: Evolving Understanding and Treatment of IBS
[00:10:22]: How the Gut and Brain Communicate
[00:13:32]: Sensation, Pain, and Visceral Hypersensitivity
[00:15:29]: Attention, Perception, and the Role of the Brain
[00:17:06]: Regulation of Sensitivity and Interventions
[00:18:25]: Bidirectional Brain–Gut System
[00:19:40]: Hormonal Signaling from Gut to Brain
[00:22:06]: Shared Biological Language of Gut, Brain, and Microbes
[00:24:08]: Microbiome’s Role in Gut–Brain Communication
[00:26:16]: Systems Biology and Complexity in Human Health
[00:29:01]: Evolution, Symbiosis, and Environmental Mismatch
[00:31:41]: Impact of Ultra-Processed Foods
[00:36:16]: Restoring Gut–Brain Health Through Diet and Lifestyle
[00:37:16]: Emotions and Their Effects on Gut Function
[00:42:03]: Antibiotics, Microbiome Resilience, and Early Life Impact
[00:46:25]: Aging, Microbiome, and Environmental Factors
[00:49:33]: Future Directions in Gut–Brain Science
[00:51:54]: Bioengineered Probiotics and Therapeutic Potential
[00:56:00]: Rapid Fire: Habits, Foods, and Beliefs for Gut–Brain Health
[01:00:31]: Closing Remarks and Takeaways

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Albert-László Barabási, Professor at Northeastern University, to explore how networks shape health, aging, and nutrition. Barabási explains how biological and social networks influence resilience, robustness, and our ability to recover from stress or disease. He describes aging as a gradual loss of resilience, where the body becomes less able to bounce back from small disruptions.

The conversation moves into the world of nutrition, where Barabási introduces the concept of “nutritional dark matter.” He argues that food contains thousands of little-known molecules, many of which play key roles in health but remain largely unmapped and unstudied. Barabási breaks down how these compounds, especially those found in plants, support cellular function far beyond the traditional nutrients listed on food labels.

The episode closes with a look at ultra-processed foods and their link to disease risk. Barabási shares new research tools that can help people evaluate what they eat and make smarter choices. Throughout, he reminds listeners that strong connections, between cells, foods, and people, are at the heart of long, healthy lives.

Guest-at-a-Glance

💡 Name: Albert-László Barabási
💡 What he does: Professor of Network Science
💡 Company: Northeastern University
💡 Noteworthy: Known for pioneering network science, the Barabási–Albert model, and research linking complex networks to human health, aging, and nutrition.
💡 Where to find him: https://www.linkedin.com/in/albert-laszlo-barabasi-264060165
💡 Guest Lab Website: https://barabasi.com/

Episode highlights:

[00:01:53]: Early Journey from Physics to Network Science
[00:02:57]: Statistical Physics and Complex Systems
[00:05:01]: Discovering Networks in Everyday Life
[00:07:19]: Network Medicine and Disease Spread
[00:08:28]: Robustness in Networks
[00:11:16]: Resilience in Networks and Real-World Systems
[00:14:31]: Biological and Ecological Examples of Resilience
[00:17:42]: Fixed Points, Tipping Points, and System Collapse
[00:18:45]: Applying Network Theory to Aging
[00:21:10]: Modeling Aging as Loss of Resilience
[00:23:02]: Explaining the Resilience Framework for Aging
[00:26:09]: Disease, Aging, and System Perturbations
[00:27:43]: Lifestyle Factors and Biological Age
[00:29:19]: Epigenetic Reprogramming and Longevity Potential
[00:33:41]: Nutrition, Food Networks, and Nutritional Dark Matter
[00:34:41]: Mapping Food Molecules and Network Medicine
[00:38:02]: Polyphenols and the Role of Plant Chemicals
[00:42:14]: Cataloging Food Chemistry and the Need for a Food Genome Project
[00:44:57]: Food Molecules as Drug Candidates
[00:48:38]: Ultra-Processed Foods and Health Risks
[00:53:54]: Measuring and Identifying Ultra-Processed Foods
[00:57:55]: Comparing Food Processing Methods
[01:02:26]: Rapid-Fire Questions: Network Concepts, Diet, and Longevity
[01:07:18]: Key Takeaway and Closing Remarks

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In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Kerry Burnight, Gerontologist, Chief Gerontologist, New York Times best-selling author, and researcher. They explore what it truly means to age well, focusing less on resisting the passage of time and more on embracing vitality, curiosity, and joy throughout life’s second half.

Dr. Burnight explains why the common “decline” mindset around aging misses the full story. She shares research showing that meaningful growth, strong social connections, adaptability, and a sense of giving can shape both how long and how well we live. Dr. Burnight offers practical examples for building these habits, from maintaining friendships across generations to finding purpose in everyday acts.

Throughout the conversation, Dr. Burnight urges listeners to rethink their beliefs about aging and to prepare for later life with intention. She shows that nurturing joy and purpose is just as important as physical health, and that everyone can take steps to build a more satisfying, resilient, and joyful future.

Guest-at-a-Glance

💡 Name: Dr. Kerry Burnight
💡 What she does: Chief Gerontologist
💡 Website: https://www.hachettebookgroup.com/contributor/dr-kerry-burnight-ph-d/
💡 Noteworthy: Known for advancing the science of healthy aging and creating practical tools for older adults to thrive with joy, purpose, and connection.

Episode highlights:

[00:01:16]: Overview of Gerontology and Professional Background
[00:04:52]: Defining Gerontology and Its Distinction from Geriatrics
[00:05:39]: Evolving Perspectives on Aging
[00:06:47]: Early Intervention and Preparing for Aging
[00:08:13]: Respect for Older Adults and Shifting Attitudes Toward Age
[00:09:11]: Challenging the Decline Mindset of Aging
[00:10:40]: Positive Aspects of Aging and Societal Value
[00:12:13]: Demographic Trends and the Value of Centenarians
[00:12:51]: Rethinking Longevity: Quality Versus Quantity of Life
[00:14:17]: Introducing Joyspan and Differentiating Lifespan, Healthspan, and Joyspan
[00:16:56]: Linking Joy, Purpose, and Longevity
[00:17:51]: The Four Pillars of Thriving Longevity
[00:19:53]: Growth Beyond Retirement and Lifelong Learning
[00:20:22]: The Importance of Social Connection
[00:21:37]: Work, Retirement, and Finding Purpose Post-Career
[00:23:24]: Planning for Retirement and Staying Engaged
[00:25:37]: Diversifying Social Circles Across Ages
[00:26:29]: Overcoming Ageism and Fostering Intergenerational Friendships
[00:29:25]: Adaptation as a Key to Aging Well
[00:33:47]: Giving and Finding Purpose Through Contribution
[00:36:26]: Real-Life Example: Rebuilding Life After Loss
[00:41:20]: Cultural Narratives and Internalized Ageism
[00:44:34]: Policy, Healthcare, and Intergenerational Solutions
[00:46:41]: Economic Realities and Social Determinants of Healthy Aging
[00:50:03]: Daily Joy Practices and the Power of Gratitude
[00:53:15]: Visualizing a Positive Future Self
[00:54:47]: Key Takeaway: Integrating Internal and Physical Health for Longevity
[00:55:31]: Closing Remarks and Resources

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In this episode of Longevity by Design, host Gil Blander sits down with Florence Comite, MD, physician-scientist and founder of the Comite Center for Precision Medicine & Healthy Longevity. They explore why a one-size-fits-all approach to longevity falls short and how personalized data, from biomarkers to genetics, can spot early signs of disease before symptoms appear.

Florence explains her “Nof1” method, which uses deep testing, wearables, and personal history to craft precise health plans. She highlights how sleep, more than exercise or diet, shapes long-term health but remains hard for most people to optimize. Using real-world examples, Florence shows why tracking markers like insulin and hormones matter, and why most people need support to turn health knowledge into action.

The conversation covers the limits of standard medical care, the value of knowing your family history, and how even the best routines must adapt over time. Florence urges listeners to get curious about their own data and take steps—however small—toward better health.

Guest-at-a-Glance

💡 Name: Dr. Florence Comite
💡 What she does: Physician-scientist and innovator
💡 Company: Comite Center for Precision Medicine & Healthy Longevity
💡 Noteworthy: Known for pioneering “Nof1™” precision medicine, integrating genomics, biomarkers, and lifestyle data to prevent and delay chronic disease and optimize healthspan.
💡 Guest Company Website:https://www.comitemd.com/

Episode highlights:

[00:01:00]: Sleep vs. Exercise in Health Priorities
[00:02:00]: Background and Shift from Conventional to Proactive Medicine
[00:04:00]: Early Epiphanies on Aging and Metabolic Decline
[00:06:00]: Connecting Data Across Systems and the Limits of One-Size-Fits-All
[00:08:00]: Family Variability and the Case for Individualized Care
[00:10:00]: Genetics, Environment, and the Impact of Lifestyle
[00:11:00]: Challenges in Applying Genomic Data in Medicine
[00:12:00]: Nof1™ Protocols and Personalized Data Collection
[00:14:00]: Baseline Assessments and Biomarker Analysis
[00:16:00]: Holistic Approach to Patient Assessment
[00:17:00]: Importance of VO2 Max and Endurance for Healthspan
[00:18:00]: Early Detection and Intervention in Children and Adults
[00:19:00]: Insulin, Glucose, and Overlooked Markers in Pre-Diabetes
[00:20:00]: Evolutionary Perspective on Metabolic Disease
[00:21:00]: Moderation, Wearables, and the Promise of Digital Health
[00:22:00]: Behavioral Barriers to Lifestyle Change
[00:23:00]: Wearables, Real-Time Feedback, and Democratizing Health Data
[00:24:00]: Drivers of Chronic Disease and the Role of Genetics
[00:27:00]: Lifestyle Interventions That Move the Needle
[00:28:00]: Sleep as a Foundational Health Variable
[00:30:00]: Strategies for Improving Sleep Quality
[00:33:00]: Personalized Sleep Optimization and Barriers for the General Public
[00:36:00]: Hormonal Changes, HRT, and Gender Differences in Aging
[00:44:00]: Longevity Myths and the Limits of Universal Advice
[00:47:00]: Genetics, Data, and Playing the Best Hand
[00:51:00]: Using Family History and Genetic Insights for Prevention
[00:52:00]: Book Preview: Prototypes and Personalization
[00:55:00]: Key Biomarkers and the Value of Actionable Advice
[00:56:00]: Integrating AI and Automation in Precision Medicine
[00:59:00]: Final Thoughts and Practical Wisdom
[01:00:00]: Closing Remarks and Resources

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In this episode of Longevity by Design, our host, Dr. Gil Blander, sits down with Dylan Livingston, CEO at the Alliance for Longevity Initiatives, and Dr. Brenda Eap to explore how public policy shapes the future of aging research. Dylan and Brendan share how their team pushes for legislation that supports healthy lifespan extension, aiming to bring longevity science into the center of national health priorities.

Dylan and Brendan explain why policy advocacy is crucial for securing funding for research, reducing regulatory hurdles, and establishing a clear path for new therapies. They outline recent successes, including building bipartisan support in Congress and expanding access to experimental treatments in states such as Montana. Throughout their discussion, Dylan shows how effective communication, using stories and simple analogies, helps move longevity from the lab to lawmakers’ agendas.

The episode closes with practical advice for listeners. Dylan highlights the power of community, clear communication, and grassroots action as tools that help turn advanced science into real-world health gains.

Episode highlights:

[00:01:00]: Overview of Longevity Policy and Research Funding
[00:02:00]: Backgrounds and Personal Journeys into Longevity Advocacy
[00:05:00]: Inspiration and Founding of Longevity Policy Organization
[00:07:00]: Scientific Training and Motivation for Policy Work
[00:09:00]: Mission and Approach of Longevity Advocacy Organization
[00:10:00]: Policy Advocacy’s Role in Advancing Longevity Research
[00:12:00]: Gaps in Funding and the Importance of Government Engagement
[00:13:00]: Experiences with Policy Events and Realizations about Advocacy
[00:14:00]: Early Accomplishments and Congressional Engagement
[00:15:00]: Building Bipartisan Support and the Longevity Science Caucus
[00:16:00]: Legislative Engagement and Policy Paper Development
[00:17:00]: State-Level Policy Wins and Expansion of Right to Try Laws
[00:19:00]: Rationale and Strategy for State-Level Focus
[00:21:00]: Plans for Geographic Expansion of Longevity Policy Initiatives
[00:23:00]: Political Climate and Opportunities with the Current Administration
[00:25:00]: Shifts in Federal Attitudes Toward Longevity and Healthspan
[00:27:00]: Demographics, Policy Momentum, and National Health Priorities
[00:29:00]: Prevention Versus Treatment: Shifting Policy Mindsets
[00:32:00]: Communicating Policy Opportunities to a Wider Audience
[00:34:00]: Ensuring Longevity Policy Remains Bipartisan
[00:35:00]: Intersection of Policy, Science, and Public Engagement
[00:37:00]: Funding and Regulatory Challenges in Longevity Research
[00:39:00]: Barriers in Clinical Trials and Policy Modernization
[00:40:00]: Strategies for Communicating Longevity Science to Policymakers
[00:44:00]: Framing Longevity for Policy Impact and Public Understanding
[00:48:00]: Future Vision and Milestones for Longevity Policy
[00:51:00]: How Individuals and Organizations Can Support Longevity Advocacy
[00:55:00]: Practical Longevity Advice and Episode Conclusion

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Aging is more than disease—it’s the steady decline of function. In this episode of Longevity by Design, Dr. Gil Blander speaks with physicist-turned-biotech innovator Dr. Peter Fedichev about why resilience, not diseases, holds the key to longer lives.

Peter explains how his background in theoretical physics shaped his approach to biology and aging. He outlines why startups, not large institutions, are now leading innovation in longevity science. Drawing from physics, he describes aging as a series of “jumps” between states, each leaving the body more fragile.

The discussion moves from the limits of current drugs to the promise of new approaches. Peter argues that reducing fluctuations and increasing molecular fidelity could unlock far greater gains in healthspan and lifespan. Listeners gain a fresh lens on what drives aging, where the real breakthroughs may come from, and why the next frontier in longevity will require rethinking the problem altogether.

Guest-at-a-Glance

💡 Name: Peter Fedichev

💡 What they do: Founder & CEO

💡 Company: Gero (biotech company using AI to study aging)

💡 Noteworthy: Physicist turned biotech leader applying statistical physics to model biological age and resilience

💡 Where to find them: LinkedIn

Episode highlights:

[00:00:00] Opening Thoughts on Venture Capital
[00:00:58] Host Introduction and Show Welcome
[00:01:25] Guest Background: From Physics to Biotech
[00:02:42] Physics as a Tool for Biology
[00:05:19] Why Switch From Physics to Biology
[00:06:20] Discovering Aging Through Naked Mole Rats
[00:09:27] Defining Professional Goal in Aging
[00:10:15] Challenges in Crossing Disciplines
[00:11:58] Startups Driving Scientific Innovation
[00:14:09] Pharma, Biotech, and Market Dynamics
[00:16:23] Aging as a System-Level Problem
[00:18:56] Drugs With Modest Longevity Effects
[00:20:14] Aging vs. Disease: Functional Decline
[00:23:48] Squaring the Curve vs. True Aging
[00:26:02] Sponsor Message: InsideTracker
[00:26:56] Resilience in 90-Year-Olds
[00:27:55] Measuring Health With Longitudinal Data
[00:30:07] Aging as Jumps Between States
[00:31:49] Declining Recovery Times With Age
[00:33:33] Cancer Risk and Immune Decline
[00:34:30] Rare Events Driving Aging Jumps
[00:36:15] Mutations, Epimutations, and Reliability Theory
[00:38:31] Perfect Storm Failures in Aging
[00:40:26] Cancer, Diabetes, and System Crashes
[00:42:09] Searching for a Master Switch
[00:43:41] Reducing Physiological Noise to Slow Aging
[00:45:54] Targeting Fluctuations as Drug Strategy
[00:47:13] Stress, Hormesis, and Adaptation
[00:49:27] Evolutionary Role of Stress Responses
[00:50:58] Model Organisms: Mice vs. Dogs
[00:53:41] Why Dogs Mirror Human Aging
[00:55:42] Regulatory Edge: Aging Trials in Dogs
[00:56:42] Next-Gen Drugs Beyond GLP-1
[00:58:22] Epigenetic Rejuvenation vs. Noise Control
[01:00:11] Key Targets: Chromatin Modifiers
[01:01:10] Measuring Fluctuations With Biomarkers
[01:02:58] Dogs as Proof-of-Concept Model
[01:03:23] Defining Jumps Through Omics Data

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In this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Eric Verdin, President and CEO of the Buck Institute for Research on Aging. Eric discusses the science behind therapeutic plasma exchange (TPE) and its potential to slow biological aging in humans. The conversation explores findings from a recent clinical trial, including measurable age reversal using epigenetic clocks.

Eric explains how removing and replacing plasma can dilute pro-aging factors in the blood, a concept inspired by earlier animal studies on parabiosis. He also describes why rigorous, placebo-controlled human trials are crucial for validating longevity interventions and distinguishing the field from hype-driven wellness trends.

The episode also highlights how omics data, such as metabolomics and proteomics, are shaping a new era of precision aging research. Eric emphasizes the value of lifestyle interventions as a foundation and sees future opportunities in combining TPE with personalized strategies to extend healthspan.

Guest-at-a-Glance

💡 Name: Dr. Eric Verdin

💡 What they do: President and CEO

💡 Company: Buck Institute for Research on Aging

💡 Noteworthy: Physician-scientist pioneering human aging research through epigenetics, metabolism, and translational science.

💡 Where to find him: LinkedIn

Episode highlights:

[00:00] Introduction to Longevity and Healthspan
[01:07] Meet Dr. Eric Verde: A Pioneer in Aging Research
[02:24] Exploring Therapeutic Plasma Exchange
[03:08] The Science Behind Heterochronic Parabiosis
[07:17] Clinical Trials and Methodologies
[12:58] The Role of Omics in Precision Medicine
[17:20] Epigenetic Clocks and Aging
[22:04] Therapeutic Plasma Exchange: Results and Implications
[26:22] Exploring Frequency and Efficacy of Treatments
[28:23] Biomarkers and Predictive Models
[31:33] Safety Profile and Side Effects
[33:28] Intrinsic Capacity and Aging Metrics
[36:58] Combining Treatments with Lifestyle Changes
[44:26] Future Directions and Recommendations
[49:08] Conclusion and Final Thoughts

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In this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Keith Diaz, Associate Professor of Behavioral Medicine at Columbia University Irving Medical Center, to unpack the hidden health risks of prolonged sitting.

Keith explains why even daily exercise isn't enough to counteract the effects of sedentary behavior. Drawing on his lab's findings, he shares a simple but powerful prescription: five minutes of light walking every hour. That small change can lower blood pressure, improve mood, and reduce fatigue, without needing to break a sweat.

The conversation also explores how modern work and home environments are built around sitting, and what it takes to build smarter habits. From treadmill desks to family walks, Keith offers practical strategies that make movement part of everyday life. Whether you're an employer, a clinician, or just desk-bound, this episode helps you rethink how you move through your day.

Guest-at-a-Glance

💡 Name: Dr. Keith Diaz

💡 What they do: Associate Professor

💡 Company: Columbia University Irving Medical Center

💡 Noteworthy: Leading researcher on sedentary behavior, cardiovascular health, and wearable tech in clinical care.

💡 Where to find them:LinkedIn

Episode highlights:

[00:00:00] Introduction: The Evolution of Television Viewing Habits
[00:00:23] Welcome to Longevity By Design
[00:00:33] Introducing Dr. Ki Diaz
[00:02:14] The Impact of Sedentary Behavior
[00:04:23] The Physiology of Sitting
[00:09:59] Exercise vs. Sedentary Lifestyle
[00:16:56] Movement Breaks: How Short is Beneficial?
[00:27:45] The Role of Wearable Devices
[00:31:51] Integrating Movement into Daily Routines
[00:33:34] Behavioral Changes and Personal Strategies
[00:34:55] The Benefits of Movement Breaks at Work
[00:37:26] Wearables and Their Impact on Health
[00:40:16] Clinicians' Role in Promoting Movement
[00:43:09] Tailoring Movement to Individual Lifestyles
[00:47:28] Incentives for Employers and Insurers
[00:52:46] Personal Movement Hacks and Daily Routines
[00:58:16] Future Research and Final Thoughts

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In this episode, Dr. Gil Blander welcomes Dr. Haim Cohen to Longevity by Design to explore his revolutionary approach to understanding aging. Haim's team analyzed acetylation sites across 107 mammalian species, creating its most extensive comparative study. This computational approach revealed specific post-translational modifications that evolved exclusively in long-lived animals.

The research identifies critical pathways where evolution engineered longevity solutions. These acetylation changes affect DNA repair, cell cycle regulation, and mitochondrial function. Unlike traditional aging research focusing on single pathways like mTOR or caloric restriction, Haim's unbiased screening simultaneously reveals multiple longevity targets. Evolution provided a natural laboratory for testing anti-aging modifications over millions of years.

The findings offer exciting therapeutic possibilities for human longevity. Haim's team is now creating transgenic mice to test whether mimicking these evolutionary changes can extend lifespan in the lab. This research suggests humans could potentially "accelerate evolution" by implementing modifications that nature has already proven effective in whales, elephants, and other long-lived species.

Guest-at-a-Glance

💡 Name: Dr. Haim Cohen

💡 What they do: Professor of Molecular Genetics focused on the biology of aging

💡 Institution(s): Bar-Ilan University (Israel); Founder & Director, Minerva Israel-Germany Center forBiological Mechanisms of Aging; Founder & Director, Sagol Center for Human Health and Longevity

💡 Noteworthy: Global leader in aging research; author of 75+ peer-reviewed papers, including work showing SIRT6 over-expression can extend mouse lifespan by ~30 percent

💡 Where to find them: Bar-Ilan University faculty page

Episode highlights:

[00:00:00] Introduction
[00:01:00] Dr. Haim Cohen background and SIRT6 research update
[00:05:50] Gender-specific effects in aging research
[00:07:40] Introduction to the groundbreaking Nature paper on acetylation
[00:08:30] What is acetylation and why study it
[00:11:40] Study design across 107 mammalian species
[00:15:00] Using evolution as a research laboratory
[00:19:00] Key findings and statistical approach
[00:28:00] Validating specific proteins - CBS and hydrogen sulfide
[00:31:30] Mitochondrial acetylation and metabolism
[00:34:10] DNA repair pathways and the Peto Paradox
[00:35:00] Cancer prevention mechanisms in large animals
[00:38:30] P53 tumor suppressor conservation
[00:40:50] Cat family longevity anomaly
[00:42:10] Therapeutic implications and drug development
[00:45:00] Targeting proteins versus modifications
[00:47:40] Study limitations and future validation
[00:49:20] Comparing effects to existing longevity interventions
[00:51:00] Implications for human longevity
[00:55:00] Dr. Cohen's top tip for longevity

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On this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Karl Pfleger, aging biotechnology investor and creator of AgingBiotech.info, to dissect the rapidly evolving field of aging therapeutics. Karl breaks down the sector into two main categories: interventions that slow aging rates versus rejuvenation strategies that repair accumulated damage.

Karl highlights the most promising areas in his investment portfolio, including senolytics for clearing senescent cells and epigenetic reprogramming technologies. He explains why current aging clocks aren't ready for clinical use and discusses the limitations of popular interventions like GLP-1 drugs and fasting protocols. The conversation reveals that 14 Phase 3 clinical trials are currently testing core aging therapeutics.

The discussion covers recent FDA approvals for ATTR treatments and stem cell therapies, signaling the field's maturation. Karl emphasizes that meaningful life extension requires a "divide and conquer" strategy, targeting multiple aging mechanisms simultaneously rather than relying on single interventions. Despite exciting therapeutic developments, he maintains that optimizing diet, exercise, and sleep remains the most impactful strategy for extending healthspan today.

Guest-at-a-Glance

💡 Name: Dr. Karl Pfleger

💡 What they do: Angel investor, philanthropist, and advocate in aging and longevity biotechnology

💡 Institution(s): Creator and maintainer of AgingBiotech.info (comprehensive public database of 400+ aging companies)

💡 Noteworthy: Exclusively invests in aging/longevity sector with 15+ portfolio companies targeting damage repair approaches

💡 Where to find them: LinkedIn | AgingBiotech.info | X (Twitter)

Episode highlights:

00:00:00 Introduction to GLP-1 Drugs and Their Impact
00:00:56 Meet Dr. Karl Pfleger: A Pioneer in Aging and Longevity
00:02:50 Karl Pfleger's Journey from Tech to Aging Biology
00:05:18 The Current State of Longevity Biotech
00:09:47 Exciting Developments in Rejuvenation Biotechnology
00:24:17 Aging Biotech Info: A Comprehensive Resource
00:31:59 Future Plans for Aging Biotech Info
00:36:51 The Obesity Revolution: GLP-1 Receptor Agonists
00:40:29 Global Obesity Rates and GLP-1 Drugs
00:40:43 Potential Benefits and Limitations of GLP-1 Drugs
00:42:13 Muscle Atrophy and Side Effects of GLP-1 Drugs
00:44:12 Emerging Muscle Aging Treatments
00:46:10 Biotech Companies and Obesity Programs
00:46:53 Public vs. Private Biotech Companies
00:49:12 Fasting and Calorie Restriction
00:55:20 Blood Transfusions and Parabiosis
00:58:09 Metformin and N-of-1 Experiments
00:59:13 Comprehensive Aging Interventions
01:03:54 Diagnostics and Aging Clocks
01:13:49 Future of Aging Interventions
01:16:07 Top Tips for Health and Longevity

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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Gil and Eric discuss Eric’s book, Super Agers, and the inspiration behind it: a 98-year-old patient who exemplified healthy aging. They explore the five dimensions of healthspan optimization: lifestyle, omics, the immune system, and the role of data and AI in personalized medicine. Eric highlights how AI can analyze multi-layered data to provide personalized recommendations for preventing age-related diseases.

The conversation also explores the importance of exercise, sleep, and social connection for healthy aging, as well as the risks associated with high-dose statins. Eric emphasizes the need for a shift towards preventative care, using data and AI to identify and address individual risks. He stresses the power of lifestyle changes, rather than supplements, in improving long-term health outcomes.

Guest-at-a-Glance

💡 Name: Dr. Eric Topol

💡What they do: Founder and Director

💡Company: Scripps Research Translational Institute

💡Noteworthy: Genomics pioneer, digital medicine innovator, and preventative care advocate

Episode highlights:

[00:00] The Impact of Social Isolation on Health
[01:19] Meet Dr. Eric Topol: A Pioneer in Medicine
[03:16] Dr. Topol's Personal Journey into Medicine
[05:31] The Early Days of Genetic Therapy
[07:54] Insights from Dr. Topol's Book: Super Agile
[13:02] The Role of Genetics in Longevity
[14:22] The Five Dimensions of Healthspan
[20:08] The Power of Exercise and Diet
[23:58] The Truth About Supplements
[32:38] The Importance of Sleep
[36:07] The Value of Social Relationships
[38:02] The Benefits of Nature and Social Interaction
[39:17] Exploring Longevity Drugs: Metformin and Rapamycin
[40:10] Risks and Benefits of Longevity Treatments
[41:56] The Potential of GLP-1 Drugs
[46:41] Statins and Their Impact on Health
[51:11] Emerging Cancer Detection Technologies
[56:15] The Role of AI and Polygenic Scores in Healthcare
[57:36] Preventing Alzheimer's Disease
[01:01:14] The Future of Longevity and Healthspan

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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

💡 Name: Dr. Layne Norton

💡What they do: Owner of BioLayne

💡Company: BioLayne and the Carbon app

💡Noteworthy: Nutrition scientist, fitness expert, and evidence-based educator bridging the gap between science and application.

Episode highlights:

[00:00:52] Introduction to Longevity By Design
[00:01:03] Meet Dr. Layne Norton
[00:02:00] Layne's Academic Journey
[00:03:48] Choosing the Right Advisor
[00:06:56] The Importance of Critical Analysis in Research
[00:10:00] Transitioning from Academia to Public Communication
[00:11:29] The Role of Social Media in Science Communication
[00:13:33] Launching a Podcast and Future Plans
[00:17:09] Understanding Risk and Misconceptions in Health
[00:22:59] The Importance of Protein in Aging
[00:41:50] Protein Consumption for Non-Daily Lifters
[00:43:07] Debunking the Protein Timing Myth
[00:45:31] Protein Distribution and Muscle Growth
[00:50:09] Resistance Training for Older Adults
[00:53:45] The Importance of Recovery and Sleep
[00:56:15] Managing Psychological Stress
[01:01:31] Wearable Data and Subjective Feelings
[01:04:42] The Impact of GLP-1 Agonists on Weight Loss
[01:09:47] Supplements for Health and Longevity
[01:13:32] AI in Health and Wellness
[01:14:46] Advice for Different Life Stages
[01:17:45] Top Tips for Health and Longevity

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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

💡 Name: Dr. Evelyne Bischof

💡What they do: President

💡Company: Healthy Longevity Medicine Society (HLMS)

💡Noteworthy: Physician-scientist specializing in longevity and precision medicine.

💡 Where to find her:LinkedIn

Episode highlights:

[00:01:24] Meet Dr. Evelyne Bischof
[00:05:12] The Concept of Longevity Medicine
[00:08:42] Health Span vs. Lifespan
[00:11:39] The Role of Diagnostics in Longevity Medicine
[00:22:54] Global Landscape of Longevity Medicine
[00:29:50] Collaborations and Growth Initiatives
[00:30:30] Monthly Case Studies and Activities
[00:31:27] Membership and Target Audience
[00:34:42] Organizational Structure and Leadership
[00:39:52] Shiba Longevity Center Overview
[00:45:22] Future of Longevity Medicine
[00:50:27] Top Healthspan Tips and Final Thoughts

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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

💡 Name: Dr. Renee Deehan

💡 What she does: Senior Vice President of Science and Artificial Intelligence

💡 Company: InsideTracker

💡 Noteworthy: Expert in precision health with a PhD from UC Berkeley

💡 Where to find her:LinkedIn

Guest-at-a-Glance

💡 Name: Paul Fabian

💡 What he does: Researcher

💡 Company: InsideTracker

💡 Noteworthy: Specializes in genetics, exercise biomarkers, and data-driven health recommendations

💡 Where to find him:LinkedIn

Episode highlights:

Introduction to Healthspan and Lifespan 00:00:00
Meet the Experts: Dr. Renee Dhan and Paul Fabian 00:01:07
Paul Fabian's Journey to Science 00:03:24
Introducing the Health Span Habits Core Tool 00:04:31
Inspiration Behind the Health Span Habits Core 00:05:07
How the Health Span Habits Core Works 00:06:40
Personalized Health Recommendations 00:08:02
How does Insight Tracker turn intent into action 00:10:16
How the Health Span Habit Score is Calculated 00:13:25
The Importance of Bedtime Consistency 00:22:00
Behavioral Science in Health Tracking 00:25:35
User Feedback and Future Directions 00:31:38
Final Thoughts and Tips for Longevity 00:42:20

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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

💡 Name: Dr. Daniel Durand

💡What he does: Chief Medical Officer

💡Company: Prenuvo

💡Noteworthy: Leader in radiology innovation and early detection through full-body MRI.

💡 Where to find him: LinkedIn

Episode highlights:

Introduction to MRI and Its Advancements 00:00:00
Welcome and Guest Introduction 00:00:59
Dr. Durand's Career Journey 00:02:07
Choosing Radiology and MRI 00:03:09
The Future of Radiology and AI 00:04:48
Early Detection and Preventative Health 00:11:21
The Patient Experience at Pvo 00:29:27
Capabilities and Benefits of MRI 00:35:47
Liquid Biopsy vs. Whole Body MRI 00:44:00
Combining Diagnostic Methods 00:46:31
Colonoscopy and MRI: Complementary Tools 00:48:30
Risks and Benefits of Full Body MRI 00:51:28
Addressing Concerns and Criticisms 00:54:37
Patient Empowerment and the Future of Diagnostics 00:55:44
Emotional Impact of Diagnostic Information 00:57:00
Consultation and Communication with Patients 01:01:14
Technological Innovations in MRI 01:05:07
Target Audience for Full Body MRI 01:10:52
Future of Healthspan and Longevity 01:16:18

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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

💡 Name: Dr. Eran Segal

💡What they do: Professor

💡Company: Weizmann Institute of Science

💡Noteworthy: Computional biologist revolutionizing precision medicine with AI and personalized nutrition.

💡 Where to find them: LinkedIn

Episode highlights:

Meet Dr. Eran Sega: 00:01:19
Eran's Journey to Becoming a Scientist: 00:02:25
Understanding Personalized Nutrition: 00:04:40
The Link Between Nutrition and Longevity: 00:07:02
Introduction to AI and Machine Learning: 00:08:07
Deep Learning and Generative Models Explained: 00:10:09
The Revolution of Large Language Models (LLMs): 00:13:42
Practical Use Cases of AI Tools: 00: 19:12
The Future of Programming with AI: 00:23:54
The Rise of AI Agents: 00:28:20
AI in Health and Wellness: 00:29:27
Exploring the Best Uses of LLM and ChatGPT: 00:33:23
Real-World Examples of LLM Applications: 00:34:23
Limitations and Risks of LLM Technology: 00: 36:08
Comparing ChatGPT with Other LLM Tools: 00:39:01
Generative AI in Healthcare: Applications and Limitations: 00:39:57
The 10K Initiative: Revolutionizing Health Data: 00:45:31
Future Applications of LLM in Personalized Health: 00:49:19
Looking Ahead: The Future of AI and Healthcare: 00:56:11
Key Takeaways for Health and Longevity: 00:58:10

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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

💡 Name: Gil Blander

💡What he does: Founder and CSO

💡Company: InsideTracker

Host-at-a-Glance

💡 Name: Ashley Reaver

💡What she does: Lead Nutrition Scientist

💡Company: InsideTracker

Episode highlights:

[00:00:00] Introduction
[00:02:02] Understanding GLP-1 Hormones
[00:04:26] GLP-1 Receptor Agonists: Mechanism and Benefits
[00:06:50] Impact of GLP-1 on Weight and Health
[00:21:16] Side Effects and Considerations of GLP-1 Agonists
[00:26:31] The Future of GLP-1 Agonists
[00:34:54] Exploring Wearables for Health
[00:36:08] Choosing the Right Wearable
[00:40:29] Wearables for Detecting Illness and Falls
[00:47:12] Conclusion and Final Thoughts

Key Insights

GLP-1 Agonists: A Breakthrough for Weight and Metabolic Health

GLP-1 agonists, originally developed for type 2 diabetes, have become a game-changer for weight loss, appetite control, and longevity. These drugs mimic natural gut hormones that regulate hunger and insulin secretion, helping people feel full longer and stabilizing blood sugar levels. Studies show that GLP-1 agonists can reduce body weight by up to 25%, a level comparable to bariatric surgery. Beyond weight management, these drugs may lower inflammation, improve cardiovascular health, and even reduce the risk of certain cancers. However, long-term use is likely necessary, as stopping the medication often leads to weight regain. Gil and Ashley emphasize the importance of medical supervision and highlight ongoing research into how GLP-1 impacts cognitive function and fertility.

Wearables: The Future of Personalized Health Tracking

Wearables are reshaping how individuals monitor their health from fitness to disease prevention. Gil and Ashley break down Apple Watch, Oura Ring, and Whoop, each catering to different needs. Apple Watch excels at fall detection and emergency response, making it ideal for older adults. Oura Ring provides early illness detection through temperature and heart rate variability tracking. Whoop is favored by athletes for its detailed recovery insights and sleep monitoring. Wearables aren’t just for data collection—they drive behavior change, encouraging users to improve sleep, exercise, and stress management. With AI-driven health coaching on the rise, the hosts predict that wearables will play a central role in proactive healthcare and longevity strategies.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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

💡 Name: Dr. Gabrielle Lyon

💡What they do: N/A

💡Company: Dr. Gabrielle Lyon

💡Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity.
💡 Where to find them: LinkedIn, Instagram

Episode highlights:

[01:09] Meet Dr. Gabrielle Lyon
[06:09] The Importance of Muscle Health
[09:37] Writing and Impact of 'Forever Strong'
[14:45] The Role of Skeletal Muscle
[21:54] Building and Maintaining Muscle
[26:40] The New Epidemic: Muscle Loss
[30:22] Optimizing Health with InsideTracker
[39:41] The Importance of Healthy Skeletal Muscle
[43:03] The Reality of Aging and Taking Action
[45:43] Hormone Replacement Therapy: A Controversial Topic
[53:52] Understanding Dietary Protein
[01:00:23] Protein Consumption and Distribution
[01:03:33] The Role of Animal-Based Products in Human Health
[01:15:55] Supplements for Muscle Building and Health
[01:17:51] Top Tips for Health Span and Longevity

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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

💡 Name: Dr. Michael Ringel

💡What they do: COO

💡Company: Life Biosciences

💡Noteworthy: Biotechnology COO bridging science and business for longevity breakthroughs.

💡 Where to find them: LinkedIn

Episode highlights:

[00:00:56] Meet Dr. Michael Ringel

[00:02:30] Journey to Becoming a Scientist

[00:04:26] Interest in Longevity and Aging

[00:07:59] Evolution and Aging

[00:21:04] Caloric Restriction and Lifespan

[00:25:07] InsideTracker: Personalized Healthspan Optimization

[00:26:02] Pharma's Role in Aging Research

[00:37:32] Understanding Causality in Medical Research

[00:38:09] Challenges of Observational Studies

[00:39:40] Experimental Studies and the TAME Trial

[00:40:21] Pharmaceutical Incentives and Metformin

[00:40:56] Exploring Rapalogs and Patent Issues

[00:43:39] Hallmarks of Aging and Future Prospects

[00:45:59] Investment in Aging Research

[00:52:35] Economic and Social Impacts of Longevity

[01:02:30] Practical Tips for Extending Lifespan

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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

💡Name: S. Jay Olshansky, Ph.D.

💡What he does: Professor at the University of Illinois Chicago School of Public Health

💡Company: University of Illinois Chicago

💡Noteworthy: Expert in aging, biodemography, and the biological limits of longevity.

💡Where to find them: LinkedIn

Episode highlights:

Introduction: 00:00:00
Dr. Olshansky book: 00:05:40
What was the lifespan 100 years ago and what is it today?
: 00:08:00
Average vs longer lifespan: 00:19:00
Death rate at extreme old ages: 00:22:00
What can break the lifespan ceiling?: 00:26:27
What are the chances of someone living up to 120 years old?: 00:28:00
Disparities in Longevity: The Social Determinants of Health: 00:32:00
GLP-1 as a longevity drug: 00:37:00
Why women live longer than men: 00:41:00
How does becoming a U.S. president impact lifespan and healthspan?: 00:46:00
How long can our listeners aim to live?: 00:50:00
What are the key milestones in longevity discoveries over the past few decades?: 00:55:00
What is your top tip for a health span and longevity: 01:15:33

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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
💡 Name: Dr. David Barzilai, MD, PhD

💡What he does: Founder and CEO

💡Company: Healthspan Coaching LLC

💡Noteworthy: Renowned longevity physician integrating science and personalized health strategies.

💡 Where to find them: LinkedIn, Twitter

Episode highlights:

Introduction: 00:00:00
Dr. Barzilai’s Journey into Science: 00:03:43
The Importance of Translating Science into Practice: 00:10:00
The Role of Social Media in Longevity Science: 00:16:37
Defining Biogerontology: 00:22:32
Understanding the Hallmarks of Aging: 00:24:27
The Role of Lifestyle Medicine in Preventing Premature Mortality: 00:36:13
Caloric Restriction and Its Effects on Lifespan: 00:37:33
Human Trials and the Challenges of Compliance: 00:41:13
The Potential of Rapamycin and mTOR Inhibitors: 00:42:05
The Importance of Lifestyle Medicine: 00:51:25
Precision Medicine: Tailoring Health Interventions: 01:02:56
GLP-1 and Alcohol Absorption: 01:12:30
Exercise and Mortality Reduction: 01:15:33
Biomarkers and Metabolic Health: 01:19:38
Longevity Drugs and Supplements: 01:25:43
Epigenetic Reprogramming and Aging: 01:45:06

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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: 00:00:00
From Astrophysics to Nutrition: An Unlikely Journey?: 00:06:00
The Power of AI in Food Logging: 00:11:00
The "Human" Factor: Addressing Challenges with Data Accuracy: 00:22:00
AI and the Healthcare System: A Balancing Act?: 00:45:00
Top tip to improve healthspan: 00:50:00

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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: 00:00:00
The Seven Hallmarks of Aging: A Foundational Framework: 00:07:00
Challenges in Funding Longevity Research: 00:15:00
Lifestyle, Genetics, and the Limits of Current Longevity: 00:23:00
The Methuselah Foundation and Early Longevity Advocacy: 00:37:00
Top tip to improve healthspan: 00:52:00

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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: 00:00:00
The Stages and Progression of Prostate Cancer: 00:06:00
Diagnosing Prostate Cancer: Methods and Considerations: 00:11:00
The Role of Specific Foods in Prostate Cancer Risk Reduction: 00:22:00
Exploring the Link Between Gut Microbes and Prostate Cancer: 00:30:00
Top tip to improve healthspan: 00:34:00

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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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: 00:00:00
What is GLP-1: 00:03:00
what is a GLP-1 agonist: 00:04:15
what are the target organs of the GLP-1 agonist?: 00:06:30
what is the effect of the GLP-1 agonist on a diabetic patient?
: 00:10:00
What percentage of a diabetic patient on GLP-1 have complete remission: 00:11:30
How long did it take to bring a drug to market from the moment you first discovered it: 00:23:30
What is the GLP-1 effect on cognition and dementia: 00:29:00
GLP-1 effect on kidney diseases: 00:32:00
GLP-1 positive effect on fertility: 00:35:00
GLP-1 positive effect on cancer: 00:37:30
Should a patient be on GLP-1 for life: 00:41:00
GLP-1 related side effects: 00:48:00
GLP-1 effect on resting heart rate: 00:52:30
GLP-1 related side effects: 00:48:00
GLP-1 from Lilly vs novo nordisk: 00:55:00
GLP-1 oral versus the injectable: 00:58:00
GLP-1 effect on lifespan: 01:00:30
GLP-1 effect on lifespan: 01:00:30
What led you to become a scientist: 01:03:00
The story of discovering the GLP-1: 01:04:30
How did you successfully extend the half-life of the GLP-1 agonist: 01:09:00
GLP-1 moving from once a day to once a week: 01:16:00
Top tip to improve healthspan: 01:18:00

GLP-1 Agonists: A Game-Changer for Diabetes and Obesity

Dr. 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

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Episode highlights:

Introduction: 00:00:00
Why have you decided to become a scientist: 00:02:30
What is fermentation: 00:07:45
What microbes are involved in fermentation: 00:08:40
How those microbes get into the fermented food: 00:09:35
When the Humankind started to utilize fermentation: 00:11:20
What is the difference between Probiotics and Live Cultures: 00:15:15
What are the benefits of fermented food consumption: 00:17:43
What foods are produced through lactic acid fermentation, and what are the best methods for making them at home: 00:23:10
What is the positive effect of fermented foods on inflammation: 00:29:18
What impact do fermented foods have on longevity: 00:32:10
What are Postbiotics: 00:35:05
Top tip for healthspan: 00:44:20

Not all Fermented Foods Are Equal

While 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 Health

While 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 Postbiotics

Scientists 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 Fermentation

Long 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 Allen

Understanding the Difference: Probiotics vs. Live Cultures

While 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 Miller

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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: 00:00:00
Why have you decided to be a scientist: 00:03:40
How did you get interested in the taste & smell preference in humans: 00:04:40
The Impact of Maternal Alcohol Consumption During Pregnancy on Newborn Alcohol Preferences: 00:06:00
What you consume during pregnancy can influence your newborn’s preferences: 00:08:00
What Are the Individual Differences in Human Taste: 00:08:20
Do you know if taste perception is influenced by an individual’s specific macro- and micronutrient needs: 00:14:00
What are the effects of bariatric surgery-induced weight loss on flavor perception, eating behavior, and alcohol drinking: 00:16:00
The Impact of GLP-1 Drug Use on flavor perception: 00:26:45
The Impact of lifestyle-related Weight Loss on flavor perception: 00:30:10
The Negative Impact of Alcohol Consumption on Bariatric Surgery Patients: 00:34:30
The potential positive impact of GLP-1 injection on Alcohol Consumption: 00:39:30
What Is the Effect of Non-Caloric Sweeteners on Post-Meal Glucose Spikes and Health: 00:41:30
Bitter taste and why some of us don't like it: 00:52:00
Lessons from the COVID-19 Pandemic on Taste and Smell Perception: 00:54:30
Yanina's top tip for healthspan: 00:42:10

Early Taste Exposure Shapes Lifelong Preferences

What 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.

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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 highlights

Introduction: 00:00:00
Nutrition Deep Dive Ideation: 00:01:35
Why the Development of the Nutrition Solution Took So Long: 00:02:50
What is the problem we tried to solve: 00:05:25
What is the Value of the Nutrition Deep Dive for the User: 00:07:00
What Are the Expectations for a Nutrition Deep Dive User: 00:09:25
What Does a Nutrition Deep Dive User Receive in Exchange for One Week of Nutrition Logging: 00:11:50
How Often Should Nutrition Deep Dive Users Complete the 7-Day Logging: 00:16:35
Why 7-Days Logging: 00:19:00
Summary 00:21:10

The Evolution of the Nutrition Deep Dive

InsideTracker'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-Changer

One 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.

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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: 00:00:00
Why have you decided to be a scientist and not a painter: 00:02:40
What is the difference between healthspan and lifespan: 00:06:00
Can we extend our lifespan: 00:07:10
What should you do to increase your healthspan: 00:09:40
How can we increase our lifespan: 00:14:45
Upcoming Season of David’s Podcast: 00:19:40
GLP-1 as a longevity drug: 00:21:40
The information theory of aging: 00:25:40
How are cells and organisms reprogrammed in the lab: 00:30:10
What are the future opportunities in cell reprogramming: 00:32:50
What is the effect of reprogramming on cancer cells: 00:36:00
What is the effect of reprogramming on senescent cells: 00:38:50
David's top tip for healthspan: 00:42:10

Epigenetic Changes Drive the Aging Process

David 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 Longevity

David 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.

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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: 00:00:00
Defining AI and Machine Learning in Simple Terms: 00:04:00
AI is a branch of computer science: 00:05:00
The Power and Limitations of Large Language Models: 00:08:00
Developing Specialized AI Tools for Health and Wellness: 00:25:00
GPT general foundational model: 00:26:00
The Future of AI in Personalized Health Recommendations: 00:37:00
A balance between nutrition, exercise, and recovery: 00:47:00
The best habit that you can do: 00:48:00

Specialized LLMs Enhance Health Information Accuracy

LLMs 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 Privacy

The 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 Effectiveness

The 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

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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: 00:00:00
Why have you decided to be a scientist and not a painter: 00:04:00
1000 Immunomes: 00:06:00
What is the immune system: 00:16:00
Biomarkers related to the immune system: 00:18:00
The development of frailty during the aging process: 00:21:00
what inflammation is: 00:27:00
Lifestlye dependent chronic stress: 00:31:00
Inflammation-related biological clock: 00:34:00
Epigenetic age: 00:38:00
Centenarians and inflammatory markers: 00:48:00
Space flight and inflammation: 00:51:00
Astronauts aging: 00:55:00
Microgravity as a stressor: 00:59:00
Future of David's work: 01:04:00
Summary: 01:06:00

Not All Biological Age Clocks Are Created Equal

While 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 Levels

Many 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 Aging

Astronauts, 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

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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 Insights

Personalized Health Interventions Show Sustained Improvements

A 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 Outcomes

The 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 Improvements

Analysis 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

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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: 00:00:00
Dementia as a side effect of aging: 00:06:00
Dementia prevalence in the population: 00:10:00
The environment and Alzheimer's disease: 00:15:00
Biological sex effect on Dementia 00:17:00
Ethnicity effect on Dementia 00:18:00
What to expect when you are diagnosed with Dementia 00:19:00
Biomarkers for Dementia 00:26:00
The connection between the hallmarks of aging and Dementia: 00:30:00
Exercise and Dementia: 00:34:00
disruption of REM sleep as an early sign of Parkinson's: 00:37:00
What is the current treatment for Parkinson's: 00:38:00
Cellular senescence and neurodegenerative diseases: 00:42:00
Beta amyloid plaques and Alzheimer's disease: 00:50:00
Autophagy and dementia: 01:00:00
What would you recommend to a person who like to live better and longer: 01:08:00

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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.

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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: 00:00
The Role of Insulin in Obesity and Metabolism 00:08:00
The Influence of Big Food Industries on Public Health Policies 00:29:16
The Misconception of Dietary Fats 00:40:0
The Impact of Stress on Visceral Fat 00:49:27

Key Insights:

Ultra-processed foods are detrimental to health

Ultra-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 calorie

The 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 disease

Fructose, 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.

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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.

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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 timestamps

Introduction: 00:00-02:42
What led Dr. Gordon Lithgow to become a scientist and research the biology of aging?: 02:43-06:20
Why are worms (C.-elegans) a good model for studying aging?: 06:21-07:55
Why did Dr. Gordon Lithgow transition from research investigating ways for extending lifespan to extending healthspan?: 07:56-09:24
What specific diseases is Dr. Gordon Lithgow researching?: 09:25-12:01
What does protein shape mean for aging?: 12:02-13:12
How does mild heat stress impact health and aging?: 13:13-16:35
How does vitamin D and alpha-ketoglutarate impact aging, healthspan, and lifespan?: 16:36-25:26
How does dietary iron impact aging, healthspan, and lifespan?: 25:27-29:57
Are there more genes and proteins to be discovered that influence aging, or have they all been discovered?: 29:58-34:12
What compound do you think has the most potential for extending healthspan and lifespan?: 34:13-35:54
What is the impact of calorie restriction and exercise on healthspan and lifespan in humans?: 35:55-38:51
What is the importance of clinical trials for aging research?: 38:52-42:09
What are the future directions of Dr. Gordon Lithgow’s research?: 42:10-43:38
Dr. Gordon Lithgow’s top tip for living better longer?: 43:39-48:50

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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 timestamps

Introduction: 00:00-02:52
What led Dr. Keith Baar to become a scientist interested in exercise physiology?: 02:52-05:19
What is the musculoskeletal system, and can you explain why it is so vital for health, physical function and performance, and quality of life?: 05:20-12:13
What is the role of mTOR in health and longevity? 12:14-16:44
What is the role of rapamycin and metformin in health and longevity? 16:45-20:58
Activation of mTOR by resistance exercise and protein: 20:59-23:03
Is 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? 23:04-27:35
Is the type of protein important for muscle protein synthesis? 27:36-28:32
Is there a difference between young and older adults in how they respond to resistance exercise?28:33-33:49
What are the differences in molecular responses and longevity between resistance and endurance exercise?: 33:50-38:31
What are ligaments and tendons? Are there differences in ligaments and tendons between men and women? 38:32-43:26
What is the best way to exercise for tendons and ligaments? 43:27-49:10
Is there a difference between pre-menopausal and post-menopausal women in tendons and ligaments?: 49:11-51:17
Why is collagen important for tendons and ligaments?: 51:18-53:22
Why is vitamin C important for collagen synthesis and tendons and ligaments?: 53:23-55:19
When should a collagen supplement be consumed?: 55:21-57:07
What are some misconceptions about tendons and ligaments?: 57:08-58:42
What happens to tendons and ligaments during a joint replacement?: 58:43-01:00:50
What excites or interests Dr. Keith Baar the most that has the potential to extend healthspan in the next 5-10 years?: 01:00:51-01:03:36
Dr. Keith Baar’s top tip for health: 01:03:37-01:05:59

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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 timestamps

Introduction: 00:00-03:06
What led Dr. Morten Scheibye-Knudsen to become a scientist?: 03:07-04:37
Could please give us an overview of the research you are doing?: 04:38-05:54
What is DNA damage, and what causes it?: 05:55-07:54
What do we know about the influence of DNA damage on aging and age-related diseases?: 07:55-09:41
Can DNA damage be repaired? 09:42-14:14
What questions are your research group asking to better understand DNA damage and repair and their effects on aging?: 14:15-16:22
What is NAD, and why is it relevant to aging and age-related diseases?: 16:23-19:56
What are the benefits and risks of NR and NMN supplements in humans?: 19:57-24:50
What is a ketogenic diet? What are the effects of a ketogenic diet or ketones on DNA damage or repair and aging?: 24:51-31:08
What is the effect of a ketogenic diet on cancer?: 31:09-32:29
What is the Aging Research and Drug Discovery (ARDD) conference and its mission?: 32:30-40:43
What are the most prevalent features of aging?: 40:44-47:54
Are there differences in aging between females and males?: 47:55-50:21
Are there differences in tissue aging trajectories?: 50:22-54:01
Identifying compounds that target aging: 54:02-56:16
Can nuclear morphology predict cellular senescence and cancer?: 56:17-01:04:04
What is longevity medicine, and why is it so important for physicians?: 01:04:05-01:07:25
What pharmaceutical drugs are the most promising for targeting aging to extend human healthspan and lifespan?: 01:07:26-01:12:00
How important are lifestyle factors such as nutrition, physical activity and exercise, sleep, and social engagement and connections for human healthspan and lifespan?: 01:12:01-01:16:39
Dr. Morten Scheibye-Knudsen’s top tip for health: 01:16:40-01:18:22

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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: 00:00-03:49
What led Dr. James Kirkland to become a physician-scientist and become interested in aging research?: 03:50-05:24
What is geroscience, and what are fundamental aging processes?: 05:25-09:17
What are the differences between targeting aging vs. the traditional medical system of waiting to treat illnesses or diseases after they occur?: 09:18-12:39
What are gerotherapeutics, and what is their relevance for healthspan and lifespan?: 12:40-16:10
What are senescent cells? What is the impact of senescent cells on the body and aging: 16:11-26:39
What are senolytics? How do senolytics work to target senescent cells to remove them?: 26:40-35:05
How Dr. James Krikland discovered senolytics such as fisetin, quercetin, and dasatinib? What clinical trials on the effects of senolytics in humans have been done? 36:06-40:47
Discovering biomarkers for senescent cells: 40:48-42:37
What are some important factors to consider on the effects of gerotherapeutics and senolytics on lifespan and healthspan in model organisms compared to humans?: 40:38-47:39
The 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?: 47:40-56:15
What is the Translational Geroscience Network, and what are its goals?: 56:16-01:02:01
How might senolytics be used clinically in the future if proven safe and effective? What conditions might they benefit?: 01:02:02–01:05:57
What are the effects of lifestyle, such as diet and exercise, on senescent cells?: 01:05:58-01:06:52
What 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?: 01:06:53-01:07:41
Dr. Kirkland’s top tip for health? 01:07:42-01:12:14

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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.

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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 timestamps

Introduction: 00:00-02:08
What led Dr. Jamie Justice to become a scientist?: 02:09-06:55
How did Dr. Jamie Justice get interested in aging, healthspan, and longevity research?: 06:56-13:14
What kind of research did Dr. Jamie Justice do before becoming the EVP of the Health Domain at XPRIZE Foundation?: 13:15-26:09
What is XPRIZE?: What is the mission of XPRIZE? Why did Dr. Jamie Justice join XPRIZE?: 26:10-35:36
What is XPRIZE Healthspan?: 35:37-45:46
How is XPRIZE uniquely positioned to advance and facilitate innovative solutions to improve human health and aging?: 45:47-49:54
What are the phases of XPRIZE Healthspan?: 49:55-56:05
Who can apply to be in the XPRIZE Healthspan competition?: 56:06-58:54
What kind of trial designs does the XPRIZE Healthspan competition allow?: 58:55-01:02:38
How is the winner of XPRIZE Healthspan decided?: 01:02:39-01:04:57
Dr. Jamie Jusice’s top tip for improving health: 01:04:58-01:07:46

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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: 00:00-04:13
Why Dr. Barzilai’s studies centenarians and their children?: 04:14-10:07
Do centenarians live longer with poor health or live healthier longer? 10:08-13:07
Does becoming a centenarian have a strong genetic influence?: 13:08-15:41
How do growth hormone and IGF-1 affect healthspan and lifespan?: 15:32-23:39
What other genes affect healthspan and lifespan?: 23:40- 26:51
Does low IGF-1 negatively impact muscle and physical functioning?: 26:52-28:40
What are the effects of ethnicity and socioeconomic status on longevity: 28:41-30:57
What is the effect of lifestyle, nutrition, and exercise on the longevity of centenarians?: 30:58-34:07
Do women or men live longer?: 34:08-37:55
Why do women live longer than men?: 37:56-41:38
Biomarkers of aging and biomarkers of organ aging: 41:39-47:07
What is metformin, and what is the purpose of the TAME trial?: 47:08-51:37
Do you think metformin will improve healthspan and lifespan?: 51:38-54:20
Does metformin only improve blood glucose control, or does it benefit health and aging in other ways? 54:21-56:50
Is metformin good for older adults but not young adults?: 56:51-57:45
How does the combination of metformin and exercise impact muscle size (hypertrophy) and strength?: 57:46-01:00:45
Should everyone take metformin?: 01:00:46-01:03:13
Dr. Gil Blander’s and Dr. Nir Barzilai’s personal humorous anecdotes on exercise: 01:03:14-01:04:32
Is there a reason and explanation for why metformin did not show an effect on lifespan in mice in the Interventions Testing Program (ITP)?: 01:04:33-01:07:01
Are GLP-1 agonists beneficial for healthspan and lifespan?: 01:07:02-01:10:55
Are there tradeoffs with using GLP-1 agonists?: 01:10:56-01:11:43
What are the top 5 gerotherapeutic candidates for improving healthspan and lifespan?: 01:11:44-01:15:10
Dr. Nir Barzilai’s top tip for improving health: 01:15:11-01:19:29

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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: 00:00-02:32
What led Dr. Bartek Nogal to become a scientist: 02:33-03:27
Dr. Bartek Nogal’s career at InsideTracker: 03:28-04:02
InsideTracker’s peer-reviewed study: Dose response of running on blood biomarkers of wellness in generally healthy individuals (https://pubmed.ncbi.nlm.nih.gov/37967046/): 04:03-06:46
What is principal component analysis (PCA), and what were the findings using PCA: 06:47-07:56
What is the effect of running blood biomarkers? What is the effect of the amount of running on blood biomarkers?: 07:57-09:27
What was the effect of running on BMI (body mass index): 09:28-10:44
What is Mendelian randomization, and what is the relationship of genetics with exercise and blood biomarkers? : 10:45-12:40
What is the influence of genes on the relationship between exercise and diet: 12:41-13:33
What are the strengths of Mendelian randomization for understanding the influence of genetics: 13:34-17:05
What were the key findings from InsideTracker’s study on the effect of running on blood biomarkers 17:06-18:56
What is InsideTracker’s new DNA report? What was the motivation for developing this new DNA healthspan report: 18:57-20:31
What additional information and insights does InsideTracker’s new DNA report and scores provide: 20:32-28:41
How much do genes or lifestyle influence blood biomarkers and risk of developing diseases: 28:42-32:24
How to use InsideTracker’s new DNA and healthspan scores to optimize blood biomarkers and health: 32:25-34:28
What is the future of genetics research: 34:29-36:36
What is the future of genetic testing at InsideTracker: 36

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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: 00:00-01:44
What is the reason for choosing the topic of oral health, healthspan, and longevity: 01:44-03:11
What is oral health: 03:12-04:23
How is oral health connected to healthspan and longevity: 04:24-09:01
What is oral frailty: 09:02-10:04
What is the oral microbiome and what is known about the oral microbiome: 10:05-14:59
What is the relationship between oral health and cognitive health: 15:00-19:36
What is the relationship between oral health and cardiovascular diseases: 19:37-23:43
What is the relationship between oral health and diabetes: 23:44-28:01
Preventing versus treating diseases: 28:02-30:54
How to improve oral health: 30:55-31:42
- When should I brush my teeth in the morning, before or after breakfast: 31:43-33:51
- How long should I brush my teeth? How do I know if I am brushing them correctly and for the right amount of time: 33:52-35:38
- Should I use toothpaste with fluoride in it: 35:38-36:15
- How often should I floss? What is a water flosser, and is it beneficial: 36:16-38:15
- Should I use a mouthwash: 38:15-42:27
What is the influence of nutrition on oral health: 42:28-48:35
Is there a connection between oral health and physical fitness and physical function: 48:36-51:14
Summary: 51:15-55:42

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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: 0:00-2:12
Why Dr. Tony Wyss-Coray became a scientist: 02:13-03:35
Dr. Tony Wyss-Coray’s career journey studying immunology, neuroscience, and aging: 03:36-07:02
Dr. Tony Wyss-Coray’s personal story on why he decided to stay in the US: 07:03-11:20
Dr. Tony Wyss-Coray’s story on becoming the founder of three biotech companies and what they do: 11:21-15:12
Introduction to Dr. Wyss-Coray’s research on proteomics and organ-specific aging: 15:13-15:52
What is proteomics: 15:53-16:39
What are the SomaLogic and Olink technologies for measuring proteins: 16:40-19:37
What are the links between blood-based proteins, organ-specific biological aging, and chronic disease risk: 19:38-28:35
Is aging a disease: 28:36-31:01
The three waves of aging based on proteomic analysis: 31:02-37:29
Are changes in blood proteins the cause or effect of aging: 37:30-43:46
What are the effects of parabiosis and blood transfusion on gene expression and aging: 43:47-50:58
The future of blood transfusions and synthetic drugs for improving healthspan and preventing neurodegenerative diseases: 50:59-55:07
Are the effects of parabiosis or blood transfusions short-term, mid-term, or long-term: 55:08-59:17
Proteomics for understanding organ aging, identifying potential drug targets, and young blood transfusions for rejuvenation: 59:18-01:01:58
Biological aging of organs: 01:01:59-01:10:29
What are the effects of fat tissue or obesity on metabolic health and mortality: 01:10:30-01:12:06
What is the effect of accelerated brain aging on cognition and neurodegeneration: 01:12:17-01:15:52
What can people do themselves to identify if they have accelerated brain aging: 01:15:53-01:18:27
Sleep improves blood biomarkers: 01:18:28-01:19:09
Top tip for healthspan: 01:19:10-01:21:44

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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 highlights

8:08-10:13: 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?

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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)

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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

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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: (9:30–12:07
Why 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

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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

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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

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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

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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

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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

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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.

Timestamps

Dr. 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

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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.

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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)

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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.

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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.

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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.

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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/womenshealth

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In this episode of Longevity By Design, Dr. Leroy Hood and Dr. Nathan Price discuss their approach to scientific wellness—distilling data into a simple, actionable measurement: biological age. Their goal is to leverage technology to compile data from the brain, body, gut microbiome, and more to create a model for scientific wellness. Dr. Leroy Hood and Dr. Nathan Price aim to integrate scientific wellness into the healthcare system—shifting the focus from disease-care to preventative lifestyle habits that promote wellness. Tune in to hear from the leading experts in the field of Longevity.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity By Design, Dr. Rachele Pojednic describes the mechanism behind how exercise improves healthspan—discussing different modes of exercise and how each caters to a key health metric. Muscle integrity declines as we age, and Dr. Pojednic shares why preserving this tissue is critical for healthspan. She encourages listeners to choose the best physical activity type for themselves and quantifies how much exercise they should get per week. Finally, Dr. Pojednic discusses a passion of hers—how the scientific community can improve communication with the general public and vice versa.

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, Dr. Kate Wolin discusses the tactics of behavior change science that can promote sustainable healthy habits. As a behavioral epidemiologist, Dr. Wolin provides actionable advice for health promotion in many contexts. She explains the science of motivation and how leveraging one’s motivation can promote behavior change. She also dives into how our environment facilitates positive or negative health behaviors and how to alter them. Tune in to hear the latest science on behavior change and forming healthy habits.

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This episode of Longevity by Design discusses groundbreaking research on the use of gene therapies to target common diseases of aging. Dr. Noah Davidsohn leverages genes associated with aging as targets for de-aging cells and reducing the burden of age-related diseases. The research appears promising—Dr. Davidsohn is confident that these findings will eventually improve human lifespan and healthspan. Tune in for conversations that dissect the latest research in the field of longevity.

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During this episode of Longevity by Design, Dr. Joan Mannick explains how mTOR influences the aging process. She explains that this evolutionarily conserved protein is involved in several cellular functions in the body and acts on longevity-promoting pathways like autophagy. Dr. Mannick also discusses the connection between mTOR and the immune system, sharing her research on how low-dose mTOR inhibitors can upregulate antiviral immunity, creating an opportunity for more targeted vaccines for older adults. After extensive research on mTOR across many species, Dr. Mannick shares impressive insight into how mTOR inhibitors like rapamycin can promote longevity. Tune in to learn more about the latest research in the field.

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This episode of Longevity by Design discusses topics related to longevity medicine, including mechanisms of aging, biological aging clocks, organ-specific aging, and factors that impact healthspan. With impressive clinical and research experience, Dr. Maier explains the importance of integrating longevity medicine into general practice as well as the current state of diagnostic tools within the field.

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This episode of Longevity by Design is the second of a two-part series in which Dr. Jennifer Garrison discusses women's health and the menopausal transition. In this episode, Dr. Garrison talks about reproductive health, the hormonal fluctuations women experience during their life, and the health implications of menopause.

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This episode of Longevity by Design discusses concepts related to women's health, including the brain-ovary connection, reproductive health, ovarian aging, and the health implications of menopause. Our guest today is Dr. Garrison, a neuroscientist, and expert in reproductive health. Dr. Garrison talks about gender inequalities in research and how her research lab aims to progress the scientific understanding of women's health and longevity.

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This episode of Longevity by Design is an in-depth discussion on heart rate variability (HRV) and the stress response. Our guest today is Dr. Altini, an HRV expert and data expert. He and Dr. Blander talk through the definition of HRV, how stress impacts the autonomic nervous system, and the many factors that influence HRV. Tune in as Dr. Altini sheds light on how to interpret and improve this highly individualized marker.

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This episode of Longevity by Design discusses the research behind biological aging clocks, artificial intelligence, and organ-specific aging with Dr. Alex Zhavoronkov and Deepankar Nayak.

In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Alex Zhavoronkov and Deepankar Nayak. Dr. Zhavoronkov and Deepankar have extensive knowledge of biological aging clocks—how they are developed, what they measure, how to interpret them, and much more. Through valuable and ground-breaking science, they describe how artificial intelligence and biological aging clocks together shape how to view and optimize healthspan. Tune in as Dr. Zhavoronkov and Deepankar discuss the latest science in the field.

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This episode of Longevity by Design discusses topics related to regenerative medicine—senescent cells, biomaterials, arthritis, immunology, and more.

In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Jennifer Elisseeff. Dr. Elisseeff holds a PhD in Medical Engineering and has conducted many interesting studies relating to tissue engineering and the immune system. Tune in as Dr. Elisseeff discusses the latest science in the field.

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This episode of Longevity by Design is all about longevity medicine, diving deep into the topic of longevity clinics, practical tools for using longevity medicine, and how this approach to healthspan differs from traditional methods of care.

In this episode of Longevity by Design, our host, Dr. Gil Blander, is joined by Dr. Evelyne Bischof, Chief Physician Associate of Internal Medicine at University Hospital Renji of Jiaotong University Shanghai and Concierge Longevity Physician for executive longevity patients. Tune in as Dr. Bischof, a healthspan enthusiast and practitioner, shares interesting and exciting information about the growing field of longevity medicine.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Robert Pastore. Today’s episode is all about celiac disease—clinical manifestations, challenges in the diagnostic processes, and how this disease is especially relevant to longevity. Along with having celiac himself, Dr. Pastore holds a PhD in Biomedical Informatics and is a certified nutrition specialist—giving him a personal and unique perspective on this condition. Tune in to learn more about the latest science in the field.

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Filipe Cabreiro. An expert in the gut microbiome and principal investigator at The Cabreiro Lab, Dr. Cabreiro discusses the latest science on the connection between gut microbial and healthy aging. Join us to learn how to improve microbial diversity and assess gaps in the knowledge that are currently under investigation.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Matt Johnson. Dr. Johnson is the Director of Clinical Research at Dexcom—a leading company in diabetes care through the use of continuous glucose monitoring. With extensive knowledge in diabetes, metabolic health, and exercise physiology, Dr. Johnson talks through his research and gives insight into the latest science in the field of longevity.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Dudley Lamming, an Associate Professor at the University of Wisconsin-Madison School of Medicine in the Division of Endocrinology, Diabetes, and Metabolism. Tune in as Dr. Lamming discusses his research on protein restriction and fasting. As the principal investigator of his lab, Dr. Lamming has extensive knowledge of nutrient signaling pathways and how dietary patterns promote health. Tune in as Dr. Lamming discusses the latest science in the field.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Mitch Roslin, Chief of Bariatric Surgery at Lenox Hill Hospital in New York City. During this conversation with Dr. Mitch Roslin, he talks in detail about the obesity epidemic—he touches on taking a preventative, upstream approach, causes, consequences, and everything in between. Dr. Roslin shares his experience as a bariatric surgeon, and the important role this surgery has on obesity treatment and outcomes.

For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

This episode is intended to share information on weight management. The subject matter may be distressing, not appropriate, or triggering for some individuals. Please proceed with caution if you continue to listen to this episode.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Krista Varady, Professor of Nutrition at the University of Illinois, Chicago. Research on intermittent fasting is largely conducted in cellular and animal models. Dr. Krista Varady is one of few scientists to conduct intermittent fasting clinical trials in humans. Tune in as Dr. Krista Varady discusses the latest science in the field.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Ronald Krauss, Professor of Medicine at UCSF, and Adjunct Professor of Nutritional Sciences at UC Berkeley. Tune in as Dr. Ronald Krauss discusses the contributing factors to atherosclerosis, the biomarkers most associated with heart disease, and components of a heart-healthy diet.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Roger Fielding, Associate Director of the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University. Tune in as Dr. Roger Fielding describes how proper nutrition and being physically active build muscle and prevent age-related muscle loss.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Mariette Abrahams, CEO, and Founder of Qina, the first hub for data insights on Personalized Nutrition. Tune in as Mariette Abrahams discusses personalized nutrition and how to turn simple actions into sustainable health changes.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. George Church, Professor of Genetics at Harvard Medical School. Tune in as Dr. George Church discusses the many roles of gene therapy, including its ability to reverse age-related diseases.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Eric Verdin, the President and Chief Executive Officer of the Buck Institute for Research on Aging. Tune in as Dr. Eric Verdin discusses nutrient sensing, epigenetic regulation, and recent research on the impact of foods on longevity.
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Your genetics can uncover many things about you. They can influence how you look and behave, to name a few. But your genes are not deterministic; they don't tell your entire story.

In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Ali Torkamani, Director of Genome Informatics at the Scripps Research Translational Institute. Tune in as Dr. Ali Torkamani discusses how genetics impact lifespan and healthspan, why genetics aren't deterministic, and how lifestyle factors promote a healthier, longer life.

To learn more about science-backed ways to live a healthier, longer life, download InsideTracker's InnerAge eBook at insidetracker.com/podcast

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Eran Segal, Faculty Member at The Weizmann Institute of Science in Israel. Tune in as Dr. Eran Segal discusses the value of personalized nutrition, how data contributes to our knowledge of personalized food responses, and the relationship between food and longevity.

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In this episode of Longevity by Design, our hosts, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, are joined by Dr. Raul Mostoslavsky, the Laurel Schwartz Professor of Oncology at Harvard Medical School.

Dr. Raul Mostoslavsky has studied sirtuin functions in cancer for many years and has identified a pathway responsible for tumor growth in 30% to 40% of pancreatic cancer patients and more recently identified metabolism as a heterogeneous feature of cancer. Dr. Raul Mostoslavsky discusses the role of sirtuins in aging and explains how the mechanisms that protect us from cancer may also preserve our longevity on a cellular level.

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In this episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Steven Austad, Professor and Protective Life Endowed Chair in Healthy Aging Research of the Department of Biology at the University of Alabama at Birmingham. Tune in as Dr. Steven Austad describes how his unique career path from lion tamer to aging researcher has influenced his perspective on the top questions in the field.

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Aging research is quickly evolving to understand how we can live healthier, longer lives. Scientists are looking to centenarians and their family members to reveal how their environment, lifestyle, and genetics contribute to their delayed aging.

In this episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Nir Barzilai, Director of the Institute for Aging Research at the Albert Einstein College of Medicine. Tune in as Dr. Nir Barzilai describes how he pursued a career in aging, where the research stands on metformin and longevity, and the Longevity Genes Project, genome mapping 750 centenarians and their family members to understand the genetic component of aging.

To learn more about science-backed ways to live a healthier, longer life, download InsideTracker's InnerAge eBook at insidetracker.com/podcast

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Recent studies highlight the role of specific longevity agents like rapamycin in slowing the aging process in animal models. Namely, scientists believe that rapamycin, proper nutrition, and caloric restriction may slow down the aging process in animal models and may be transferable to human health.

In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Matt Kaeberlein, Professor at the Department of Laboratory Medicine and Pathology at the University of Washington. Tune in as Dr. Matt Kaeberlein describes the longevity agent rapamycin and its impact on mTOR and the Dog Aging Project, which is investigating companion dogs as a model organism for aging.

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In recent years, aging research has shifted its focus from lifespan to healthspan to understand the processes that define aging. Dr. Heidi Tissenbaum’s research investigates the fundamental pathways and genes that determine how we age.

In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Heidi Tissenbaum, professor at the University of Massachusetts Medical School. Tune in as Dr. Heidi Tissenbaum distinguishes between lifespan and healthspan, how she uses C. Elegans as a model organism for aging, and how added dietary sugars can interfere with longevity.

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One topic that Longevity by Design guests can agree on is that sirtuin-6 (SIRT6) plays a protective role in aging and age-related conditions. Dr. Haim Cohen’s lab researches sirtuins, a class of enzymes involved in longevity and aging. He’s specifically interested in SIRT6 and its protective role in the aging process, as well as age-related conditions like cancer, insulin resistance, inflammation, and metabolic health.

In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Haim Cohen, Director of the National Metabolic Center for Excellence in Scientific Research in Human Diseases, and professor at Bar-Ilan University. Tune in as Dr. Haim Cohen takes a deep dive into SIRT6 and how his groundbreaking discovery about this enzyme can contribute to what we know about the aging process.

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Inspired by the great unknowns of the brain, Dr. Andrew Huberman pursued neuroscience. From there, he realized that his passion also lay in the art of conveying scientific information in a way that scientists and non-scientists alike can understand.

In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Andrew Huberman. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at the Stanford University School of Medicine and host of the Huberman Labs Podcast.

Tune in as Dr. Andrew Huberman takes a deep dive into how the gut microbiome, sleep, and sunlight impact the brain and how to hack your daily habits to live a healthier, longer life.

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Did you know that there are species of whales that can live to be over 200 years old? Or that naked mole rats can live up to ten times longer than other mice? These facts and more led scientist Dr. Vera Gorbunova to investigate the mechanisms behind long-lived species and how these can be applied to what we know about aging in humans.

In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Vera Gorbunova, Professor of Biology at the University of Rochester and co-director of the Rochester Aging Research Center. Tune in as Dr. Vera Gorbunova discusses commonalities between long-lived animals and how humans can apply these principles into their lives today.

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We can’t rely on the magical elixir of life to stay forever young and healthy, but we can change certain lifestyle habits associated with premature aging.

In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Brian Kennedy, Professor of Biochemistry and Physiology at the National University of Singapore, to discuss his approach to longevity and aging.

Longevity is a complex matter, but Dr. Brian Kennedy explains its most vital details. Tune in to this episode to learn more about how food choices, supplements, exercise, and other lifestyle habits that we can control encourage longevity and prevent associated diseases.

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Should the elderly engage in physical activity? How do nutrient needs change throughout the lifespan? Researchers and scientists worldwide strive to get revolutionary answers to top aging questions. Our guest is one of them.

In this episode of the Longevity by Design podcast, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. William Evans, adjunct professor of Human Nutrition at the University of California, Berkeley. Dr. Evans was the first to describe sarcopenia, the age-related loss of muscle mass and strength. Additionally, Dr. William Evans’ research sheds light on the connection between sarcopenia and lower levels of biomarkers like testosterone, estrogen, growth hormone production, and increased insulin resistance.

Tune in to this episode, as Dr. William Evans discusses his research on exercise in older adults, how protein requirements change during the lifespan, and how this contributes to aging as a whole.

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Dr. David Sinclair is a world-renowned scientist with a rich background in genetics and longevity research. Dr. David Sinclair, Ph.D., A.O. is a geneticist at Harvard Medical School and a Co-founder and Co-chief editor of the journal Aging. He's an inventor on 35 patents and has received more than 35 awards and honors. We're proud to have him on our team as the Chairman of the InsideTracker Scientific Advisory Board.

Is aging a disease or a natural process? How can we impact aging on a cellular level? What daily habits can you implement to improve your lifespan? How does intermittent fasting impact cell function and longevity?

In this episode of the Longevity by Design podcast, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. David Sinclair to discuss his aging research, top tips for longevity, and interestingly, what it’s like to work in his lab.

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The Founding Director of Yale University's Yale-Griffin prevention research center, Dr. David Katz, joins our hosts, Dr. Gil Blender and Ashley Reaver, to discuss the importance of a healthy lifestyle in increasing longevity.

We need to prioritize prevention in healthcare. A more preventative approach to health could help postpone and even prevent severe conditions from developing.
There are many benefits of adopting better lifestyle habits. According to Dr. Katz, lifestyle is the key to vitality and longevity.
Poor diet choices lead to weight gain and chronic disease development such as diabetes and obesity. It's essential to eat real, not processed food and drink water regularly.

Being healthy is not just about consuming vegetables and avoiding processed foods. It's a lifestyle. Our podcast guest says that lifestyle is a medicine that prevents chronic diseases from developing. You are what you eat, what you do, and what you drink.

Dr. David Katz is the Founding Director of Yale University's Yale-Griffin prevention research center, a CDC-funded clinical research lab he ran for 21 years. He's also the Founder and currently the Chief Executive Officer of Diet ID, an API intended to disrupt current processes for dietary intake, goal setting, and nutritional coaching. He's joined the advisory board of InsideTracker to help people optimize their bodies using science and technology.

In this episode of the Longevity by Design podcast, Dr. Katz discusses the endless benefits of healthy living. If you want to hear why diet quality is critical and what we can do to promote better eating habits, tune in to the latest episode of the podcast to find out more.

To learn more and download InsideTracker's InnerAge eBook, visit: https://info.insidetracker.com/podcast

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How and why do we age? Is aging reversible? These are some of the most critical questions in biology. Fortunately for us, researchers and scientists across the world strive to get some revolutionary answers. Our guest is one of them.

Danica Chen is a Professor of Metabolic Biology, Nutritional Sciences & Toxicology at the University of California at Berkeley. Even though she originally intended to study international accounting, life had other plans, so she switched her major and went in another direction. Now, she's a member of Berkeley Stem Cell Center and a member of QB3 Consortium in Lifespan Extension, conducting research studies that aim to understand aging-associated conditions.

Danica says the future of aging research is bright. "Using the knowledge we have learned from aging research and applying it to improve human health is what the aging field is trying to accomplish." In this episode of the Longevity by Design podcast, our hosts and Danica discuss the challenges in aging research, STEM cells' role in aging, and why the elderly are more prone to COVID. Tune in to the latest episode to find out more.

To learn more and download InsideTracker's InnerAge eBook, visit: https://info.insidetracker.com/podcast

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