Longevity by Design

Dr. Nick Burd, a skeletal muscle physiologist, discusses the importance of muscle mass, protein intake, and exercise. He explains the optimal timing of protein consumption after exercise, the benefits of whole food protein over powders, and the significance of distributing protein throughout the day.

Dr. Sara Gottfried, MD from Harvard Medical School and completed residency at UCSF, talks about tracking data for precision medicine, impacts of birth control pills on women's health, erectile dysfunction as a warning sign, hormone replacement therapy for women, tracking cortisol levels, consequences of early menopause, sleep tracking with wearables, challenges of ketogenic diet, significance of testing for improved health outcomes, and the balance of weightlifting and cardio.

Cholesterol expert Ashley Reaver discusses dietary cholesterol's impact on blood cholesterol levels and navigating high cholesterol family history. Dr. Blander explains the importance of VO2max for heart health, quality sleep, and NAD+ precursors.

Dr. Bartek Nogal discusses genetic predispositions to conditions of aging with Dr. Gil Blander, focusing on improving healthspan using DNA insights. They cover bone mineral density, epigenetic age acceleration, cognitive decline, risk of elevated ApoB, grip strength, and more. Understanding genetic predispositions helps fine tune wellness plans.

Dr. Joseph Maroon, Neurosurgery professor at the University of Pittsburgh Medical Center and longtime team neurosurgeon to the Pittsburgh Steelers, shares interesting science on Alzheimer's disease, oxidative stress, and brain health. He discusses sleep's role in preventing Alzheimer's and gives lifestyle advice. He also talks about concussions, new concussion-detection technology, VO2max, and how triathlons saved his life.

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

Dr. Mitch Roslin, an expert in insulin resistance and weight management, discusses the causes and prevention of insulin resistance through diet and lifestyle. He shares insights on managing weight and eating optimally for metabolic health, including the ketogenic diet and intermittent fasting. Topics include the role of insulin in the body, preventing insulin resistance, the ideal diet for preventing obesity, and the benefits of walking after meals.

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.TimestampsDr. 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 

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. 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.

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)