#266 Living Better Longer: Essential Habits for Lifespan and Healthspan with Dr. Bill Bruno

Dec 9, 2025

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Welcome to a transformative episode of the Nutrition and Life podcast! In today’s conversation, host Lisa Franz welcomes Dr. Bill Bruno, a renowned board-certified plastic surgeon and longevity advocate, to dive deep into practical strategies for optimizing your health span and lifespan.

Dr. Bruno shares his personal journey from discovering heart disease in routine tests to embracing lifestyle medicine and coaching others toward better living. Together, they unpack myths around genetics, discuss foundational habits for longevity, and give you actionable advice around nutrition, exercise, sleep, and must-know diagnostic tests. If you want clear, realistic steps to take your health further, this episode is full of expert wisdom and empowering takeaways.

So grab your notepad, relax, and let’s explore how you can live longer AND better—starting today!

Timestamp Overview:

[00:00] - Introduction and Dr. Bruno’s personal journey
[02:17] - From plastic surgery to longevity medicine
[04:07] - Genetics vs. Lifestyle: What influences health span more?
[06:11] - The Four Pillars: Movement, Nutrition, Sleep, Stress Management
[07:37] - Deep Dive: Sleep optimization and simple sleep habits
[12:33] - Movement for Longevity: Walking, resistance training, and VO2 max
[18:33] - Nutrition: Whole foods, protein, fiber, and debunking diet fads
[24:28] - Obesity, calories, and targeted body composition
[28:39] - Leading Causes of Death: Heart disease, cancer, and diabetes
[32:35] - Diagnostic Tests for Heart Health and Cancer
[34:35] - Next Level: Supplements, red light therapy, hot sauna, and more
[36:04] - Mindset, purpose, and social connections for longevity
[38:52] - Final thoughts and actionable advice from Dr. Bruno

Follow Dr. Bill Bruno:

Instagram: @williambrunomd https://www.instagram.com/williambrunomd/
Website: https://www.williambrunomd.com/

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