Longevity by Design

Dr. Keith Diaz, an Associate Professor of Behavioral Medicine at Columbia University, sheds light on the dangers of prolonged sitting. He reveals that daily exercise alone can't reverse sedentary effects, recommending just five minutes of light walking every hour to boost mood and reduce fatigue. The discussion highlights how modern environments encourage sedentary behavior, while offering practical strategies like treadmill desks and family walks to incorporate movement into daily life. Diaz advocates for rethinking our daily habits to enhance overall health.

Dr. Haim Cohen, a Professor of Molecular Genetics at Bar-Ilan University and director of the Minerva Israel-Germany Center for Biological Mechanisms of Aging, shares groundbreaking insights on aging. He discusses how his team analyzed acetylation sites across 107 mammalian species, revealing evolutionary adaptations linked to longevity. The conversation covers the impact of acetylation on DNA repair and mitochondrial function, as well as the potential to mimic these adaptations in transgenic mice. Haim also emphasizes the importance of gender-specific aging research and practical lifestyle changes to enhance longevity.

Karl Pfleger, an aging biotechnology investor and creator of AgingBiotech.info, dives into the explosive growth of aging therapeutics. He distinguishes between interventions that slow aging and rejuvenation strategies that repair damage. Karl shares insights on promising therapies like senolytics and epigenetic reprogramming, while cautioning about the limitations of current aging clocks and popular weight-loss drugs. Highlighting recent FDA approvals and the necessity of a multi-target strategy for longevity, he also emphasizes the foundational role of diet, exercise, and sleep in maximizing healthspan.

Dr. Eric Topol, a leading figure in genomics and digital medicine, shares insights from his book 'Super Agers,' inspired by a remarkable 98-year-old patient. He presents five dimensions for optimizing healthspan, emphasizing personalized care through AI and data. The discussion touches on the critical roles of exercise, sleep, and social connections for healthy aging, as well as the risks of high-dose statins and the misconceptions surrounding supplements. Eric advocates for a preventative approach to healthcare, focusing on lifestyle changes over pills.

Dr. Layne Norton, founder of BioLayne and the Carbon app, is a nutrition scientist and fitness expert dedicated to bridging science and real-world application. He discusses the significance of personalized nutrition and challenges common myths about protein intake, advocating for higher consumption to support muscle mass and longevity. Layne emphasizes the importance of resistance training for older adults and the connection between mental health and longevity. He also offers insights on stress management and the value of enjoying exercise for consistency.

Dr. Evelyne Bischof, a physician-scientist and President of the Healthy Longevity Medicine Society, shares her journey into longevity medicine, emphasizing a shift from traditional healthcare to a focus on healthspan. She explains how advanced diagnostics, including AI, can personalize health trajectories and drive faster clinical innovations. Evelyne also discusses global advancements in longevity practices and the importance of data collection for empowering individual health decisions, aiming to establish longevity medicine as a recognized discipline.

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:LinkedInGuest-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 00:00:00Meet the Experts: Dr. Renee Dhan and Paul Fabian 00:01:07Paul Fabian's Journey to Science 00:03:24Introducing the Health Span Habits Core Tool 00:04:31Inspiration Behind the Health Span Habits Core 00:05:07How the Health Span Habits Core Works 00:06:40Personalized Health Recommendations 00:08:02How does  Insight Tracker turn intent into action 00:10:16How the Health Span Habit Score is Calculated 00:13:25The Importance of Bedtime Consistency 00:22:00Behavioral Science in Health Tracking 00:25:35User Feedback and Future Directions 00:31:38Final Thoughts and Tips for Longevity 00:42:20 We Appreciate You!As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

Dr. Daniel Durand, Chief Medical Officer at Prenuvo and a pioneer in radiology innovation, shares his insights on the transformative power of whole-body MRI in preventative health. He explains how this technology offers non-invasive, radiation-free scans that redefine early cancer detection. The conversation tackles misconceptions around overdiagnosis and highlights how AI in imaging can improve accuracy and reduce unnecessary procedures. Dr. Durand envisions a future where personalized data empowers patients to prioritize prevention over treatment.

Dr. Eran Segal, a Professor at the Weizmann Institute of Science, specializes in AI and personalized medicine. He discusses how AI and machine learning are reshaping nutrition and healthcare, emphasizing the need for robust data to enhance personalized health solutions. Eran envisions AI-powered digital twins for simulating lifestyle impacts on health, while cautioning against over-reliance on technology. He underscores that foundational habits like good nutrition, sleep, and exercise remain vital for longevity, showing that technology must work hand in hand with basic healthy choices.

Discover the potential of GLP-1 agonists, originally created for diabetes, now revolutionizing weight management and longevity. Learn how these drugs affect appetite, metabolism, and heart health. The conversation also explores the benefits of wearable tech like Apple Watch and Oura Ring, which enhance health tracking and fall prevention, particularly in older adults. With insights on personalized health strategies and the future of medical devices, this discussion emphasizes informed decision-making for better longevity and wellness.