Peter Allison and Peter Bowes – school friends 50 years ago, now contemplating the next chapter in life - return with another conversation about the latest science that could help us achieve a longer healthspan.In this episode we discuss:Are our longevity goals too perfectionistic? We reflect on an earlier LLAMA podcast interview with Dr. Thomas CurranA National Institutes of Health study, published Oct 13, 2023 in Aging Cell, suggests even a small reduction (12%) in daily calories is beneficial for wellness.  Do you have what it takes to live to 100? An article in The Wall Street Journal by Alex Janin suggests, "It's Not Good Habits; Good genes matter more  the older you get."  How does that impact our attitude towards exercise and other lifestyle hacks to try to optimize healthspan? Read a transcript:  LLAMA podcast website-Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. - PartiQlar supplementsEnhance your wellness journey with PartiQlar supplements. No magic formulas, just pure single ingredients, like NMN, L-Glutathione, Spermidine, Resveratrol, TMG and Quercetin. Get a 15% discount with the code MASTERAGING15 at PartiQlarSupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Should we be striving to live a perfect life or is it more realistic to aim for one that's "good enough?"  Thomas Curran is an assistant professor of psychology at the London School of Economics and the author of The Perfection Trap: Embracing the Power of Good Enough. He argues that a modern-day pandemic of "perfectionism" is putting people under extreme pressure to be the best they can, at everything.  Prof. Curran says social pressures have resulted in us losing perspective on what it takes to be happy and fulfilled.  Social media images of people seemingly living perfect lives distort reality and are leading to an unhealthy wave of dissatisfaction with our lives. In this interview we explore the implications for those of us pursuing a long life, where healthspan is the goal, rather than lifespan.YouTube | LLAMA website: transcript & show notesThis episode is produced in association with Clinique La Prairie with whom the LLAMA podcast shares a common goal of helping people pursue a long healthspan.  The pioneering health and wellness destination, nestled on the shores of Lake Geneva in Montreux, Switzerland, combines preventative medicine with bespoke lifestyle and nutrition plans, and offers a holistic approach to living fuller, healthier, and longer lives.You may also like:  Are we trying too hard to live perfect lives - March 4, 2019Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Peter Allison and Peter Bowes – school friends 50 years ago, now contemplating the next chapter in life - return with another conversation about the latest science that could help us achieve a longer healthspan.In this episode we discuss:New study: Having a lower waist circumference and body mass index is more likely to be associated with exercising between 7 a.m. and 9 a.m. than during midday or evening, according to a new study. Paper: The diurnal pattern of moderate-to-vigorous physical activity and obesity: a cross-sectional analysisJournal: Obesity Pub: Sept 4, 2023Obesity and physical inactivity is very bad for our health but according to  the US Surgeon General Dr. Vivek H. Murthy the mortality impact of being socially disconnected  - i.e  lonely - is an even greater threat to our longevity.  For some, the LA Times reports, supermarket self-checkouts make it worse.Last month the UK's oldest man celebrated his 111th birthday.    John Tinniswood took the opportunity to share some of his rules to live by with healthy aging in mind -  they include "exercising the mind" and "moderation" in all things. Read a transcript:  LLAMA podcast website-Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. - PartiQlar supplementsEnhance your wellness journey with PartiQlar supplements. No magic formulas, just pure single ingredients, like NMN, L-Glutathione, Spermidine, Resveratrol, TMG and Quercetin. Get a 15% discount with the code MASTERAGING15 at PartiQlarSupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

What does it mean to grow old?  Put another way, what are the hallmarks of aging?  They are questions that have long since intrigued biologists and longevity researchers, with a wide range of theories about what drives the aging process.  We understand the impact of weaker muscles, frailty, cognitive challenges and greying hair, but it is the underlying factors - molecular and cellular mechanisms - that researchers are striving to understand.  Dr. Davide D’Amico, Research and Development Group Leader with the Swiss cellular nutrition brand, Timeline Nutrition, is studying how compounds derived from plants can be used to reverse muscle decline and boost mitochondrial health. In this conversation we cover:- The 'hallmarks of aging,' which refers to the key features of human aging, such as genomic instability and mitochondrial dysfunction.- How the understanding of aging is not simply a chronological process, but also includes the concept of biological aging and the potential for reversing or slowing down this process.- The potential benefits of supplementing with Urolithin A, a compound found in certain foods that can improve mitochondrial health and reduce inflammation.- The importance of muscle strength and physical health in promoting longevity and preventing age-related diseases.- How the ability to convert the precursor molecules found in plants into beneficial compounds like Urolithin A can vary among individuals and is influenced by the diversity and composition of their gut microbiome.- The potential benefits of Urolithin A for the immune system, cartilage health, and overall mobility and quality of life in older adults.- The importance of personalized approaches to health and longevity, with a focus on maintaining quality of life rather than simply extending lifespan.- The overall goal of preventing age-related diseases, supporting optimal health, and promoting a compressed morbidity, where the period of decline in health near the end of life is relatively short.- The need for education and awareness about lifestyle interventions for healthy aging, involving doctors, researchers, politicians, and educators.-DISCOUNTMitopure (a highly pure form of Urolithin A) boosts the health of our mitochondria – the battery packs of our cells – and improves muscle strength. Timeline is offering LLAMA listeners a 10% discount on its range of products – Mitopure powders, softgels & skin creams.  Use the code LLAMA at checkout-Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

The gut microbiome has a huge impact on the way we live our lives and our ability to stay healthy.  In this final episode of our series on red light therapy, Dr. Zulia Frost, clinical director at Recharge Health, creators of the FlexBean device, discusses how red light can benefit gut health and digestion by stimulating the gut microbiome, promoting the production of antioxidants, improving blood circulation, and reducing muscle spasms. Dr. Frost also emphasizes the importance of personalizing diets based on genetic tests and explains that many people suffer from gut-related problems due to stress, pollution and a poor diet.  We discuss the importance of a multifaceted approach to health optimization - from embracing the sunlight and daily stretching to consuming food with gratitude and sharing positive energy. FlexBeam is not intended to diagnose, cure, or prevent specific diseases or medical conditions.In this conversation we cover:How the human gut is often affected by issues related to polluted food, depleted soil, high sugar intake, and stress.Stress directly impacts the functioning of the digestive system, causing bowel contractions and hindering proper digestion.Pollutants, such as smoking and excessive alcohol consumption, can also negatively affect the gut.Electromagnetic pollutants, like static electricity, can debilitate the gut.Worries and ambiance can also affect digestion, with relaxing environments promoting better assimilation of food.Genetic DNA testing can help determine the best diet for individual needs, as different bodies have varying capabilities to break down certain nutrients.Protein is crucial for the body, but the type of protein consumed can affect gut-related issues and stomach pain.Red light therapy can benefit gut health by stimulating the microbiome, producing subcellular melatonin, improving blood circulation, and reducing muscular spasms.FlexBeam, a targeted red light device, can be used on the stomach to improve digestion.Using FlexBeam after meals can help redirect blood flow to the digestive system and address issues like constipation and poor food absorption.Red light therapy has a systemic effect on the body, benefiting different cells and tissues, and is a non-invasive and side-effect-free solution for various health concerns.Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

The art of controlled breathing is a powerful tool in the quest to live a longer, healthier life. There is evidence that breath work can help us improve sleep, control physical and mental stress, boost our metabolism and fuel the immune system. Phil Simha is the resident breathing coach at Clinique La Prairie (CLP), the Swiss medical spa that specializes in treatments that nurture our longevity.  An experienced free diving instructor and teacher of yoga and pranayama (the practice of breath regulation), Phil believes slower breathing can help us live better while nurturing our healthspan.Peter Bowes met Phil in his studio at CLP to learn more about his passion for improving peoples' health; his love of life and the planet and the free spirit that propels his journey of discovery around the world.This episode is brought to you in association with Clinique La Prairie with whom we share a common goal of helping people pursue a long healthspan.  The pioneering health and wellness destination, nestled on the shores of Lake Geneva in Montreux, Switzerland, combines preventative medicine with bespoke lifestyle and nutrition plans, and offers a holistic approach to living fuller, healthier, and longer lives.-Photo: ©Franck SeguinSupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Peter Allison and Peter Bowes – school friends 50 years ago, now contemplating the next chapter in life - return with another conversation about the latest science that could help us achieve a longer healthspan.In this episode·      A study in the British Journal of Sports Medicine found that wall squats and planks are best at lowering blood pressure, with isometric exercises providing greater benefits than aerobic exercise. ·      Walking just 3867 steps a day can reduce the risk of dying from any cause, according to research published in the European Journal of Preventive Cardiology.·      A study suggests that a 10-minute MRI scan could be better at screening for prostate cancer than the traditional PSA test.·      A nematode worm that survived 46,000 years in permafrost but could the episode highlight broader concerns that the melting permafrost could release potentially harmful organisms and viruses.References, transcript and additional show notes are available at the LLAMA podcast website-Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. - PartiQlar supplementsEnhance your wellness journey with PartiQlar supplements. No magic formulas, just pure single ingredients, like NMN, L-Glutathione, Spermidine, Resveratrol, TMG and Quercetin. Get a 15% discount with the code MASTERAGING15 at PartiQlarSupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Could red light therapy be used to help us recover faster from sporting injuries and promote better health as we grow older?  In this third installment of our series exploring the technology behind the handheld device, FlexBeam, we discover how red light therapy can help address pain and injuries by improving local circulation and relaxing muscular spasms. Dr. Zulia Frost, clinical director at Recharge Health, creators of FlexBeam, also explains the importance of mitochondrial health for longevity. In this conversation we cover:- How red light therapy can help optimize cellular energy production by stimulating mitochondria - How nitric oxide, which is released during red light therapy, dilates blood vessels and improves circulation.- How red light therapy can be applied to injuries such as sprained ankles or knee injuries to speed up the healing process.- Plantar fasciitis treatment by improving the quality and hydration of collagen in the fascia.- The importance of using red light therapy in combination with other treatments and therapies for optimal results.- The use of red light therapy by professional athletes, including tennis player Casper Ruud, for injury recovery and prevention.- The use of red light therapy as a rejuvenation device, optimizing energy reserves in the body and improving performance during workouts.Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. -Fit, Healthy & Happy Podcast Welcome to the Fit, Healthy and Happy Podcast hosted by Josh and Kyle from Colossus...Listen on: Apple Podcasts   SpotifySupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

We cannot see them, but the tiny bugs inside our bodies are crucial to our long-term health.  The problem is, they're becoming extinct. Martin Blaser, MD and Dr. Gloria Dominguez-Bello are microbiologists from the Center for Advanced Biotechnology and Medicine at Rutgers University in the US state of New Jersey. In the feature documentary, The Invisible Extinction, they investigate the impact antibiotics and other common medical practices have on our microbiome and gut health. Their research highlights compelling evidence that the misuse of antibiotics could be to blame for a rise in food allergies, chronic diseases, and other gut-related health issues including irritable bowel syndrome (IBS).In this interview Martin and Gloria discuss their work, the importance of eating organic, non-processed foods, along with the essential role of bacteria, fungi and viruses that naturally live in our intestines and stomach.This episode is brought to you in association with Clinique La Prairie, with whom we share a common goal of helping people pursue a long healthspan.  The award-winning spa clinic and pioneering health and wellness destination, nestled on the shores of Lake Geneva in Montreux, Switzerland,  combines preventative medicine with bespoke lifestyle and nutrition plans, and offers a holistic approach to living fuller, healthier, and longer lives.Credits: This interview includes clips from The Invisible Extinction  documentary, courtesy of Microbe Media LLC.  Thanks also to Steven Lawrence - the film's co-director and producer - and Paul Clarke from Newsworthy press for their help in the production of this podcast.  -Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. -Support the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.

Peter Allison and Peter Bowes – school friends 50 years ago, now contemplating the next chapter in life - return with another conversation about the latest science that could help us achieve a longer healthspan.In this episode: Optimum diet for longevity - a  new study suggests that focusing on consuming protective foods rather than avoiding damaging foods may lead to better health outcomes.And what can be done to improve our memories as we grow older? The latest longevity science suggests help could be on the way. There’s also a new drug that appears to slow the progress of Alzheimer’s disease.Topics covered in this conversation include·      The importance of memory and concerns about forgetfulness as people age.·      A study published in the European Heart Journal highlights the benefits of a healthy diet, particularly one that includes fruits, nuts, legumes, fish, and dairy.·      The study suggests that focusing on consuming protective foods rather than avoiding damaging foods may lead to better health outcomes.·      Peter and Peter discuss their own experiences with diet and how it has changed over time.·      A study in monkeys that demonstrates the cognitive benefits of the protein klotho, which is associated with lower levels in people with dementia.·      The study shows promising results in improving cognitive abilities in the monkeys, but further research in humans is needed.·      Another study highlights a new drug that shows potential in treating Alzheimer's disease by reducing brain plaque.·      The drug has shown to slow cognitive decline by one-third in human studies, but it also has potential side effects.·      The discussion touches on the financial aspects of research in dementia and Alzheimer's, as there is a growing need for effective treatments.·      The importance of collaboration and social interaction for mental health and cognitive abilities is emphasized, particularly in the context of the COVID-19 pandemic.-Affiliation disclosure: This podcast receives a small commission when you use the code LLAMA for purchases from companies below which support our mission.   It helps to cover production costs and ensures that our interviews, sharing information about human longevity, remain free for all to listen. - PartiQlar supplementsEnhance your wellness journey with PartiQlar supplements. No magic formulas, just pure single ingredients, like NMN, L-Glutathione, Spermidine, Resveratrol, TMG and Quercetin. Get a 15% discount with the code MASTERAGING15 at PartiQlarSupport the showThe Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.