Longevity by Design

In this episode of Longevity by Design, host Dr. Gil Blander is joined by Dr. Morten Scheibye-Knudsen, a leading figure in aging research. Dr. Scheibye-Knudsen discusses his groundbreaking research on the role of DNA damage in the aging process and its implications for chronic diseases, aging research, and longevity medicine. The goal of his work is "to discover interventions leading to healthier, happier, and more productive lives." Dr. Scheibye-Knudsen's work is on understanding normal and premature aging, with a focus on the pivotal role of DNA damage in the aging process and interventions for healthier aging. By combining computational methods with laboratory experiments, his team explores innovative strategies to target DNA and counteract aging processes. This conversation illuminates the intricate relationship between DNA damage, aging, and chronic diseases. Dr. Scheibye-Knudsen also discusses the impact of lifestyle (diet, exercise, sleep, social factors) on aging. He goes on to describe his work using data-driven approaches to better understand aging and developing interventions, including identifying novel targets and drugs, for healthier aging. Additionally, he explains what longevity medicine is and the importance of educating clinicians and politicians on this topic to translate research on aging into healthcare and improve people’s healthspan and lifespan. Dr. Scheibye-Knudsen's dedication to unraveling the mysteries of aging is advancing scientific knowledge, which has tangible benefits for global health and longevity. Episode timestamps

Do you know what senescent (zombie) cells are and how cellular senescence and senolytics impact health? In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander are joined by Dr. James Kirkland from the Mayo Clinic, one of the world's leading figures in aging research. This episode is a deep dive into aging research, cellular senescence, and senolytics. Dr. Kirkland discusses the impact of cellular aging (senescence) on healthspan and his discovery of the first senolytic agents that remove senescent cells and extend healthspan, illuminating his pioneering work in aging research. Dr. Kirkland shares insights into the science of cellular senescence and how selectively eliminating these cells could revolutionize the treatment of age-related chronic diseases. He sheds light on the mechanisms behind senolytics and their promise for extending healthspan. The discussion also touches on the importance of lifestyle factors like diet and exercise in managing senescent cells. Dr. Kirkland also discusses geroscience, a research paradigm that seeks to understand the mechanisms of aging and how this knowledge can be used to slow the rate of aging, reverse its effects, delay or even cure age-related diseases, and extend healthspan. T Dr. Kirkland also covers the challenges and opportunities in translating these scientific discoveries into clinical applications, emphasizing the critical role of interdisciplinary efforts in advancing our understanding and management of aging. This is an enlightening episode with Dr. Kirkland on aging research and the opportunities to revolutionize healthcare by combating aging-related diseases and extending people’s health span and lifespan. Timestamps:

This episode of Longevity by Design discusses mental health and suicide risk and prevention. The following topics are discussed: depression, suicide, substance abuse, social isolation, among others also. This episode is intended to raise awareness of mental health issues and suicide risk and prevention. The topics discussed may be distressing or triggering for some individuals. Please proceed with caution if you continue to listen to this episode. Our mental health is vital for healthspan and lifespan, yet mental health and suicide remain difficult topics for many. In this enlightening episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Peter Franz to explore the profound connection between aging, mental health, and suicide. Dr. Franz, an expert in mental health and suicide risk and prevention, shares insights on the prevalence of mental health issues and their impact on our lifespan and healthspan. Through an engaging discussion, they shed light on the critical need for understanding and addressing mental health to live longer, healthier lives. The conversation dives into the statistics on mental health and suicide, highlighting how these issues are more common and impactful than many may realize. Dr. Franz emphasizes the importance of raising awareness on these issues, accessible resources and interventions, and the role of social support in combating isolation—a significant factor in mental health deterioration and increased suicide risk. He also discusses other major risk factors for mental health and suicide risk, including the effect of age. The discussion also addresses barriers to seeking mental health care and the stigmatization surrounding these topics. Dr. Franz offers practical advice on mental health and suicide prevention, stressing the importance of social support and seeking professional help when needed. He advocates for a holistic approach to health, including social connections and engagement, and the significance of the inextricable link between our mental health and physical health. This episode not only educates on the links between aging, mental health, and suicide risk and prevention but also encourages listeners to take proactive steps toward mental wellness, underscoring the message that taking care of one's mental health is essential for living a long, healthy, and fulfilling life.

Can we find ways to target human aging and extend healthspan? This ambitious premise is at the heart of XPRIZE Healthspan, a 7-year, $101 million global competition with an audacious challenge: to successfully develop a proactive, accessible therapeutic that restores muscle, cognitive, and immune function by a minimum of 10 years, with a goal of 20 years, in persons aged 65-80 years, in one year or less. In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander spoke with Dr. Jamie Justice, Executive Vice President of the Health Domain at XPRIZE, and Executive Director of XPRIZE Healthspan. The conversation sheds light on the emerging scientific evidence and paradigm-shifting concept for therapeutic interventions to extend healthspan and lifespan by targeting aging, rather than one age-related disease at a time. Dr. Justice also discusses her career journey and the XPRIZE Healthspan competition, in which she is leading international networks to drive innovative solutions to improve human health and aging that is affordable and accessible to all. The conversation also explores the intersection of art and science in Dr. Justice's work. She emphasizes the role of creativity in scientific discovery, suggesting that a holistic approach is essential for groundbreaking achievements in aging research. The episode wraps up with Dr. Justice emphasizing a holistic approach for good health. This episode is a must-listen for anyone interested in aging and healthspan and the innovative work being done by XPRIZE. Episode timestamps

Aging is inevitable, but can we influence how we age? In this episode of Longevity by Design, hosts Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, interview Dr. Nir Barzilai—the Director of the Institute for Aging Research at the Albert Einstein College of Medicine and the Director of the Paul F. Glenn Center for the Biology of Human Aging Research and of the National Institutes of Health’s (NIH) Nathan Shock Centers of Excellence in the Basic Biology of Aging—during which he discusses groundbreaking research on aging. This is an enlightening discussion with Dr. Barzilai on factors influencing healthspan and lifespan, and the paradigm-shifting idea of targeting aging to extend healthspan and lifespan. He shares fascinating insights from his research on the influence of genetics and lifestyle on healthspan and lifespan, and blood biomarkers of aging. The conversation sheds light on the emerging scientific evidence and paradigm-shifting concept for medical interventions (gerotherapeutics) to extend healthspan and lifespan by targeting the underlying biology of aging. The episode wraps up with actionable insights for listeners interested in enhancing their healthspan and longevity. Dr. Barzilai discusses the importance of personalized health strategies, integrating cutting-edge research with everyday health practices while emphasizing the importance of a holistic approach. As a listener, you will leave equipped with knowledge and science-backed ways to navigate your personal health journey and help you live healthier longer. Timestamps:

In this episode of Longevity by Design, Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, sit down with Dr. Bartek Nogal from InsideTracker to explore the cutting-edge intersections of exercise, genetics, blood biomarkers, health optimization, and longevity. Dr. Bartek Nogal, with a strong background in biological engineering and genomics, dives into how personalized health data can shape our understanding of aging and wellness. He discusses InsideTracker's new innovative approach to using DNA analysis for tailoring health interventions, emphasizing the importance of actionable guidance for optimizing blood biomarkers and extending healthspan and longevity. Dr. Bartek Nogal shares compelling insights into the latest findings from InsideTracker's peer-reviewed published study on the effect of running on blood biomarkers and metabolic health, along with the influence of genetics—highlighting the power of exercise combined with the added value genetics provide for even greater personal health optimization. Dr. Nogal also discusses InsideTracker’s new innovative DNA healthspan report and the enhanced information and deeper insights it provides. The conversation is a deep dive into how technology bridges the gap between scientific research and everyday health practices, offering listeners a roadmap to a longer, healthier life. Listeners will leave with a clear understanding of the power of exercise on blood biomarkers and genomics for personal health and practical tips for leveraging their genetic information to make even better-informed lifestyle choices. This episode is a testament to the evolving landscape of health and science, where the fusion of data, technology, and personalized insights paves the way for a future of optimized health and longevity. Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps: https://pubmed.ncbi.nlm.nih.gov/37967046/

Did you know that your oral health has a profound impact on healthspan and longevity? Do you want to learn about the connections between oral health, healthspan, and longevity and what you can do to improve your oral health to help you live longer and add more healthy years to your life? This episode of Longevity by Design is an Ask Me Anything (AMA) between Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD, where they dive into the often-overlooked importance of oral health for healthspan and longevity. They gathered and answered questions asked by the Longevity by Design audience, with the scientific evidence indicating that oral health is not just about a nice smile but also has a startling link with healthspan and longevity. Dr. Gil Blander and Ashley Reaver begin by defining what oral health and oral frailty are. They discuss that good oral health is an essential aspect of overall health and well-being, whereas poor oral health can lead to various dental and health problems. They then answer questions on the oral microbiome and what you should know about it. They also answer questions on how oral health is connected to the health of the rest of the body, healthspan, and longevity–with an emphasis on mortality, Alzheimer’s disease, cardiovascular disease, and diabetes. Importantly, Dr. Blander and Ashley answer questions backed by science on what you can do to improve your oral health. They conclude by addressing questions on the influence of nutrition on oral health and the not-so-obvious but intriguing evidence on the link between oral health and physical fitness and function. Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps:

In this insightful episode of Longevity by Design, hosts Dr. Gil Blander and Ashley Reaver welcome Dr. Tony Wyss-Coray, a distinguished expert in neurology and brain aging. Dr. Wyss-Coray shares his journey from a childhood fascination with nature to becoming a leading figure in neuroscience and immunology. His initial interest in farming evolved into a passion for understanding the complexities of the human brain, particularly in the context of aging and neurodegenerative diseases. Dr. Wyss-Coray discusses his groundbreaking research on Alzheimer's disease and the aging brain. He dives into the intriguing discovery that factors in young blood can rejuvenate older brains, offering potential pathways for treating age-related cognitive decline. This revelation has significant implications for understanding and potentially mitigating the effects of aging on the brain. The episode also explores Dr. Wyss-Coray's transition from Switzerland to the U.S., highlighting the cultural and scientific opportunities that influenced his career. His journey underscores the importance of interdisciplinary research and collaboration in advancing our understanding of complex medical challenges like Alzheimer's disease. This conversation provides a fascinating glimpse into the intersection of immunology, neurology, and the quest to unlock the secrets of longevity. Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps:

How can you increase NAD+ levels? And do higher NAD+ levels really lead to better metabolic health? What does the research say on their benefits for longevity? These topics and more are discussed in the latest episode of Longevity by Design with Dr. Joe Baur. Dr. Baur, Professor at the Perelman School of Medicine of the University of Pennsylvania, has made key contributions to the understanding of how metabolism and dietary factors influence longevity, for example, resveratrol’s effect on insulin sensitivity. His lab looks at small molecules like NAD+ to understand how they can mimic the health-promoting effects of caloric restriction in rodents. Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode highlights

This episode of Longevity by Design features an interview with Dr. Eric Verdin—the CEO of The Buck Institute. The Buck Institute was the first center dedicated to aging research, and many discoveries within the aging field have come out of this research center. For this episode, Dr. Verdin, Dr. Blander, and Ashely Reaver sat down in person to discuss the latest updates in longevity research. Dr. Verdin shares his opinion on questions like “is aging a disease?” and “is there a maximum lifespan that humans will never surpass?” Dr. Verdin also discusses updates on the future of anti-aging drugs, including senolytics and metformin. To close the episode, Dr. Verdin gives life advice for what 5 things we can do on a regular basis to improve our health span. Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign Episode timestamps:

Dr. Nick Burd, PhD, is a skeletal muscle physiologist with an expertise in protein metabolism and exercise. In this episode, Dr. Burd discusses the importance of maintaining muscle mass as we age, expressing that “strong is the new healthy.” While adequate protein intake is an important aspect of gaining muscle and maintaining healthspan, many people in the US actually over consume protein. In this discussion, Dr. Burd talks about how much protein we truly need, whether or not there is an optimal time to consume protein after exercise, and how to best distribute protein intake throughout the day. He explains why consuming protein from food sources rather than as a powder may be better for muscle growth, and shares why protein is critical for endurance athletes. Episode timestamps: Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign

In this episode of Longevity By Design, Dr. Gil Blander and Ashley Reaver interview Dr. Sara Gottfried. Dr. Gottfried received her MD from Harvard Medical School and completed residency at UCSF, however she is more likely to prescribe a continuous glucose monitor and personalized nutrition plan to her patients than the latest pharmaceutical. This episode is a must listen for anyone trying to optimize their wellness plan. Dr. Gottfried discusses all the data she tracks and how that helps her practice precision medicine. This conversation also sheds light on how birth control pills impact women's health, how erectile dysfunction is an early warning sign for atherosclerosis, and gives advice for women seeking hormone replacement therapy. Episode timestamps: Check out all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign

Did you know that blood cholesterol levels are influenced by far more than just the foods we eat? Are you eager to know how to assess healthspan using your own body's data? This episode of Longevity by Design is an Ask Me Anything between Dr. Gil Blander and Ashley Reaver. We gathered frequently asked questions from the Longevity by Design audience and discussed topics fundamental to longevity. Ashley Reaver begins the conversation with a deep dive into cholesterol—including the relationship between dietary cholesterol and blood cholesterol, the two most impactful nutrients on our blood cholesterol levels, how to navigate a family history of high cholesterol, and much more. Dr. Blander then answers questions about health metrics, explaining why VO2max is one of the best markers to assess heart health. He also discusses other markers of healthspan, the value of quality sleep, and the latest science on NAD+ precursors, including NMR and NM. Timestamps: Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign

In this episode of Longevity By Design, Dr. Gil Blander interviews Dr. Bartek Nogal about genetic predispositions to conditions of aging. This episode goes deep into explaining how to improve your healthspan using DNA insights. Dr. Blander and Dr. Nogal talk about bone mineral density, epigenetic age acceleration, cognitive decline, risk of elevated ApoB, grip strength, and more. Knowing your genetic predispositions to certain traits can help you fine tune your wellness plan, and Dr. Nogel and Dr. Blander explain how to do so in this episode. Episode timestamps: Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign

Did you know an estimated 6.7 million Americans aged 65 and older are living with Alzheimer's disease? Alzheimer’s disease is the most common form of dementia, contributing to 60–70% of dementia cases. Being that aging is the primary risk factor for developing dementia, the Longevity By Design team has been eager to discuss dementia on the show. In this episode, Dr. Blander and Ashley Reaver, MS, RD, CSSD interview Dr. Joseph Maroon. Dr. Maroon is a professor of Neurosurgery at the University of Pittsburgh Medical Center and longtime team neurosurgeon to the Pittsburgh Steelers. Dr. Maroon shares a ton of interesting science related to Alzheimer's disease. He discusses findings from his recently published research on how oxidative stress is a primary cause of Alzheimer’s disease. He explains why sleep can help prevent Alzheimer’s, and gives other lifestyle advice for how to promote brain health as we age. Dr. Maroon also talks about his experience in the NFL, how concussions impact the brain, new concussion-detection technology, why VO2max is a great biomarker of fitness, and how triathlons saved his life. Episode timestamps: Listen to all episodes of Longevity By Design at: https://info.insidetracker.com/longevitybydesign

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: 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

In this episode of Longevity By Design, Dr. Blander sits down with Dr. Mitch Roslin to discuss insulin resistance. Insulin resistance has been top of mind for Dr. Blander recently, and this conversation offers new insights into how we can prevent insulin resistance through diet and lifestyle. Dr. Roslin parses out the different factors that cause insulin resistance, explaining that some are within our control (diet and lifestyle) while others are not (age and genetics). Dr. Roslin also talks about his clinical experience as a bariatric surgeon, sharing insights on how to manage weight and prevent obesity. He gives his expertise on how to eat optimally for metabolic health and answers questions about the ketogenic diet and intermittent fasting. Episode highlights: Longevity By Design is produced by InsideTracker. InsideTracker provides a personal 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

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. Timestamps 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)