Longevity by Design

Dr. David Sinclair, a renowned genetics professor at Harvard, discusses groundbreaking research on aging and its reversal. He explains how epigenetic changes influence lifespan and highlights the significance of diet and exercise in promoting longevity. Dr. Sinclair emphasizes innovative approaches, such as gene therapy and emerging drugs like GLP-1, while also promoting personalized health tracking to monitor vital markers. The conversation reveals a holistic view of healthspan versus lifespan, paving the way for healthier, longer lives.

Dr. Renee Deehan, Senior VP of Science and AI at InsideTracker, shares her expertise in molecular biology and AI applications for health. She defines AI and machine learning simply, highlighting the power of specialized tools like Ask InsideTracker for wellness. The discussion emphasizes how AI can revolutionize personalized health recommendations while ensuring data privacy. Deehan also addresses the challenges of misinformation in the wellness industry and advocates for evidence-based advice to optimize health decisions.

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

Dr. Renee Deehan, a molecular biologist turned computational expert, and Nimisha Schneider from InsideTracker, discuss groundbreaking advances in personalized health. They delve into how AI analyzes blood biomarkers and genetic data to offer tailored health recommendations. Insights from a study of 20,000 users reveal significant improvements in cholesterol and A1c levels. The conversation highlights the importance of lifestyle changes in health optimization and how understanding genetic predispositions can enhance long-term wellness.

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

Dr. Brianna Stubbs, a former competitive rower turned expert in exogenous ketone metabolism, dives into her groundbreaking research on ketones and their role in performance and aging. She explains how ketones serve as an alternative fuel, boosting cognitive function and heart health. The conversation touches on personalized dieting approaches, the impact of ketone supplements for both athletes and the general public, and the ketogenic diet’s potential to enhance longevity. Tune in for insights that could transform your understanding of health and performance!

Dr. Robert Lustig, an emeritus professor of pediatrics at UCSF, discusses the harmful impact of ultra-processed foods, especially high in fructose, on metabolic health. He highlights how these foods contribute to obesity, fatty liver disease, and other chronic conditions by disrupting normal metabolic processes. Dr. Lustig advocates for consuming minimally processed foods to maintain good health and reduce the risk of metabolic diseases.

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.

Dr. Gordon Lithgow, a research professor at the Buck Institute for Research on Aging, delves into aging mechanisms and lifespan extension using genetic mutations and drug-like molecules. He explores the significance of using nematode worms as models for understanding aging processes and discusses how protein misfolding contributes to age-related diseases. Dr. Lithgow emphasizes the importance of studying protein homeostasis in the context of healthspan and chronic diseases, shifting the focus from lifespan extension to improving overall health.

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