Afleveringen
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In this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Jay Olshansky, a leading professor at the University of Illinois Chicago and a renowned expert in aging and biodemography. Together, they delve into the science of longevity, exploring how public health advancements in the 20th century revolutionized life expectancy and what lies ahead in the quest to extend both lifespan and healthspan.
Dr. Olshansky unpacks the biological limits of human longevity, shedding light on why life expectancy gains are slowing despite medical advancements. He explains the interplay between genetics, lifestyle choices, and aging, emphasizing how societal factors like inequality and access to healthcare impact longevity outcomes. Key concepts like "life table entropy" reveal why breakthroughs in aging science are essential to push beyond the current boundaries.
Tune in to gain actionable insights on diet, exercise, and monitoring health—all crucial for maximizing healthspan, regardless of your genetic blueprint.Guest-at-a-Glance
💡Name: S. Jay Olshansky, Ph.D.
💡What he does: Professor at the University of Illinois Chicago School of Public Health
💡Company: University of Illinois Chicago
💡Noteworthy: Expert in aging, biodemography, and the biological limits of longevity.
💡Where to find them: LinkedIn
Episode highlights:
Introduction: 00:00:00Dr. Olshansky book: 00:05:40What was the lifespan 100 years ago and what is it today?
: 00:08:00Average vs longer lifespan: 00:19:00Death rate at extreme old ages: 00:22:00What can break the lifespan ceiling?: 00:26:27What are the chances of someone living up to 120 years old?: 00:28:00Disparities in Longevity: The Social Determinants of Health: 00:32:00GLP-1 as a longevity drug: 00:37:00Why women live longer than men: 00:41:00How does becoming a U.S. president impact lifespan and healthspan?: 00:46:00How long can our listeners aim to live?: 00:50:00What are the key milestones in longevity discoveries over the past few decades?: 00:55:00What is your top tip for a health span and longevity: 01:15:33For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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Can personalized medicine unlock the secrets to living longer and healthier lives? In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. David Barzilai, a renowned longevity physician and founder of Barzilai Longevity Consulting, to explore the science of extending healthspan through precision and innovation.
Dr. Barzilai shares his journey into biogerontology and longevity science, unpacking key concepts like the hallmarks of aging, the potential of lifestyle interventions, and the translation of findings from animal models to human health. He highlights how evidence-based lifestyle medicine—centered on nutrition, exercise, sleep, and stress management—can be tailored to individual needs using biomarker-driven strategies for maximum impact.
The conversation delves into some of the most promising longevity interventions, from gerotherapeutics to cutting-edge supplements. Dr. Barzilai emphasizes the power of personalized approaches in optimizing healthspan and lifespan, offering listeners practical, science-backed insights to take charge of their longevity journey.
Engaging and informative, this episode is essential listening for anyone curious about the future of longevity medicine and the innovations shaping how we age.
Guest-at-a-Glance
💡 Name: Dr. David Barzilai, MD, PhD
💡What he does: Founder and CEO
💡Company: Healthspan Coaching LLC
💡Noteworthy: Renowned longevity physician integrating science and personalized health strategies.
💡 Where to find them: LinkedIn, TwitterEpisode highlights:
Introduction: 00:00:00Dr. Barzilai’s Journey into Science: 00:03:43The Importance of Translating Science into Practice: 00:10:00The Role of Social Media in Longevity Science: 00:16:37Defining Biogerontology: 00:22:32Understanding the Hallmarks of Aging: 00:24:27The Role of Lifestyle Medicine in Preventing Premature Mortality: 00:36:13Caloric Restriction and Its Effects on Lifespan: 00:37:33Human Trials and the Challenges of Compliance: 00:41:13The Potential of Rapamycin and mTOR Inhibitors: 00:42:05The Importance of Lifestyle Medicine: 00:51:25Precision Medicine: Tailoring Health Interventions: 01:02:56GLP-1 and Alcohol Absorption: 01:12:30Exercise and Mortality Reduction: 01:15:33Biomarkers and Metabolic Health: 01:19:38Longevity Drugs and Supplements: 01:25:43Epigenetic Reprogramming and Aging: 01:45:06For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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Zijn er afleveringen die ontbreken?
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On this episode of Longevity by Design, Dr. Gil Blander hosts Dr. Dmitriy Richard Starson, Founder and CEO of Passio, an AI-powered nutrition coaching platform. Dmitriy discusses his career path from astrophysics to the world of nutrition tracking. He explains how his company seeks to make healthy eating more accessible. Passio aims to achieve this through user-friendly technology like food scanning, voice logging, and personalized AI coaching.
Introduction: 00:00:00From Astrophysics to Nutrition: An Unlikely Journey?: 00:06:00The Power of AI in Food Logging: 00:11:00The "Human" Factor: Addressing Challenges with Data Accuracy: 00:22:00AI and the Healthcare System: A Balancing Act?: 00:45:00Top tip to improve healthspan: 00:50:00
Dmitriy believes this technology will revolutionize how people approach nutrition. He envisions a future where food tracking is as commonplace as step tracking. This shift, combined with insights from companies like InsideTracker, could lead to personalized nutrition and supplementation plans. Such advances have the potential to slow or even reverse aging and age-related diseases.
While acknowledging the influence of the food industry, Dmitriy remains optimistic. He sees a future where individuals have the knowledge and tools to make informed decisions about their health. Through personalized nutrition and data-driven insights, people can optimize their health and work toward increased longevity.
Episode highlights:We Appreciate You!
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In this episode of Longevity by Design, our host Dr. Gil Blander welcomes Dr. Aubrey de Grey, a biomedical gerontologist, to explore the frontiers of aging research and lifespan extension. Dr. de Grey shares his work identifying and addressing the seven major categories of aging-related diseases. He discusses how targeted damage repair offers a promising alternative to traditional methods to slow aging, providing a path to longer, healthier lives.
The conversation delves into the hallmarks of aging, their implications for medical research, and the challenges of translating results from animal models to human applications. Dr. de Grey emphasizes the importance of combining multiple interventions, such as senolytics, gene therapy, and stem cell treatments, to achieve significant gains in lifespan. He also shares insights from his work with the LEV Foundation and the Methuselah Foundation.
Listeners will gain a deeper understanding of the science behind rejuvenation and the potential for humanity to reach longevity escape velocity within the coming decades. Dr. de Grey underscores the critical role of continued research, innovation, and funding in accelerating progress toward defeating aging-related diseases.Episode highlights:
Introduction: 00:00:00The Seven Hallmarks of Aging: A Foundational Framework: 00:07:00Challenges in Funding Longevity Research: 00:15:00Lifestyle, Genetics, and the Limits of Current Longevity: 00:23:00The Methuselah Foundation and Early Longevity Advocacy: 00:37:00Top tip to improve healthspan: 00:52:00We Appreciate You!
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On this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. John Erdman to discuss prostate cancer and the impact of diet on disease progression. John shares his personal connection to this disease and why he’s dedicated his research to understanding dietary interventions.
John explains that prostate cancer is often slow-growing, with most men experiencing decades between early mutations and noticeable tumor growth. He stresses the importance of early detection through regular checkups, including digital exams and PSA tests. While the medical community debates the effectiveness of these tests, John advocates for establishing a baseline to monitor for any sudden changes.
John's research reveals a strong link between tomato consumption and reduced prostate cancer risk. He believes this protective effect stems from lycopene and its metabolites, which may influence gene expression. John emphasizes that while tomato consumption shows promise, maintaining a healthy weight and regular exercise are equally crucial for long-term health.
Episode highlights:
Introduction: 00:00:00The Stages and Progression of Prostate Cancer: 00:06:00Diagnosing Prostate Cancer: Methods and Considerations: 00:11:00The Role of Specific Foods in Prostate Cancer Risk Reduction: 00:22:00Exploring the Link Between Gut Microbes and Prostate Cancer: 00:30:00Top tip to improve healthspan: 00:34:00
For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast -
In this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Jens Juul Holst, a renowned Danish physician and physiologist, to discuss GLP-1, a hormone transforming our understanding of metabolic health. Dr. Holst, who discovered and described GLP-1, explains its role as a gut-derived hormone that regulates appetite, insulin secretion, and digestion, offering a groundbreaking approach to managing obesity and type 2 diabetes.
The conversation explores how GLP-1 receptor agonists, have evolved into powerful medications. These drugs help patients achieve significant weight loss, reverse diabetes, improve cardiovascular health, reduce inflammation, and potentially enhance cognitive function. Dr. Holst delves into their long-term implications for preventing diabetes, extending health spans, and even reducing the risks of obesity-related cancers and improving fertility.
Dr. Holst emphasizes that while GLP-1 offers life-changing benefits, sustainable health still hinges on balanced diets and regular physical activity. This episode provides a fascinating look at the intersection of science, medicine, and lifestyle in promoting longevity.
Introduction: 00:00:00What is GLP-1: 00:03:00what is a GLP-1 agonist: 00:04:15what are the target organs of the GLP-1 agonist?: 00:06:30what is the effect of the GLP-1 agonist on a diabetic patient?
Episode highlights:
: 00:10:00What percentage of a diabetic patient on GLP-1 have complete remission: 00:11:30How long did it take to bring a drug to market from the moment you first discovered it: 00:23:30What is the GLP-1 effect on cognition and dementia: 00:29:00GLP-1 effect on kidney diseases: 00:32:00GLP-1 positive effect on fertility: 00:35:00GLP-1 positive effect on cancer: 00:37:30Should a patient be on GLP-1 for life: 00:41:00GLP-1 related side effects: 00:48:00GLP-1 effect on resting heart rate: 00:52:30GLP-1 related side effects: 00:48:00GLP-1 from Lilly vs novo nordisk: 00:55:00GLP-1 oral versus the injectable: 00:58:00GLP-1 effect on lifespan: 01:00:30GLP-1 effect on lifespan: 01:00:30What led you to become a scientist: 01:03:00The story of discovering the GLP-1: 01:04:30How did you successfully extend the half-life of the GLP-1 agonist: 01:09:00GLP-1 moving from once a day to once a week: 01:16:00Top tip to improve healthspan: 01:18:00GLP-1 Agonists: A Game-Changer for Diabetes and Obesity
Dr. Jens Juul Holst explores the revolutionary impact of GLP-1 agonists in treating diabetes and obesity. These medications mimic a natural gut hormone to regulate insulin secretion, appetite, and weight. Through their ability to normalize blood glucose levels and promote significant weight loss, GLP-1 agonists have transformed the lives of patients with type 2 diabetes and obesity. Holst highlights their success in enabling over 50% of diabetes patients to achieve normal glucose levels while addressing the systemic health risks tied to obesity. This innovation represents a monumental leap in metabolic disease management.
For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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Episode highlights:
Introduction: 00:00:00Why have you decided to become a scientist: 00:02:30What is fermentation: 00:07:45What microbes are involved in fermentation: 00:08:40How those microbes get into the fermented food: 00:09:35When the Humankind started to utilize fermentation: 00:11:20What is the difference between Probiotics and Live Cultures: 00:15:15What are the benefits of fermented food consumption: 00:17:43What foods are produced through lactic acid fermentation, and what are the best methods for making them at home: 00:23:10What is the positive effect of fermented foods on inflammation: 00:29:18What impact do fermented foods have on longevity: 00:32:10What are Postbiotics: 00:35:05Top tip for healthspan: 00:44:20Not all Fermented Foods Are Equal
While many cultures around the world have enjoyed the benefits of fermented foods for centuries, modern consumers need to be savvier about what they’re buying. Just because a food is fermented or contains live cultures doesn’t mean it offers proven health benefits. The term "probiotics" is specifically defined and requires scientific evidence to support health claims, so don’t be afraid to read labels carefully and choose fermented foods backed by research.
Lactic Acid Fermentation May Be a Key Player in Health
While there are many types of fermentation, lactic acid fermentation, which is responsible for foods like yogurt, kimchi, and sauerkraut, is of particular interest to researchers. Early studies show promising links between consuming lactic acid-fermented foods and positive impacts on gut health, immune function, and even potentially longevity. The specific mechanisms are still being investigated, but it seems these foods offer more than just interesting flavors.
Scientists Are Unlocking the Power of Postbiotics
Scientists are going beyond probiotics and exploring the potential of “postbiotics” – those beneficial compounds produced by bacteria during fermentation. These metabolites may hold the key to unlocking even more targeted health benefits from fermented foods. Dr. Allen and Dr. Miller’s research on aryl lactates, for instance, suggests that some postbiotics could help modulate immune responses and address inflammation. This area of study is rapidly evolving and offers an exciting frontier in food science and human health.
The History and Significance of Fermentation
Long before refrigeration, humans discovered the magic of fermentation. This process, dating back thousands of years, involves harnessing the power of microbes to transform food. What began as a way to preserve food has evolved into an art form, with diverse cultures developing unique fermentation traditions that add flavor and depth to their cuisines.
"A lot of these fermentation practices keep foods for a much longer period of time without refrigeration and we did not have refrigeration until 100 years ago." - Dr. Jacob AllenUnderstanding the Difference: Probiotics vs. Live Cultures
While often used interchangeably, “probiotics” and “live cultures” have distinct meanings. Probiotics refer to specific strains of live microorganisms scientifically proven to provide health benefits when consumed in adequate amounts. In contrast, “live cultures” indicate the presence of live microbes in food but don't guarantee specific health benefits without further research.
“Probiotics are things that have documented clinical evidence. Live cultures, on the other hand, are you eating live microorganisms.” - Dr. Mike MillerWe Appreciate You!
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On this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Yanina Pepino, Professor of Ingestive Behavior at the University of Illinois, to discuss the fascinating link between taste, personal preferences, and long-term health. Yanina's research shows our food environment significantly shapes cravings. This exposure starts as early as the womb, impacting future preferences.
Yanina explains that bariatric surgery and GLP-1 medications are powerful tools for weight management. However, she emphasizes the importance of using these interventions as opportunities to adopt healthier eating habits. She highlights the potential of GLP-1 agonists as a treatment for alcohol use disorder, noting their ability to reduce alcohol cravings.
The conversation also explores the impact of non-nutritive sweeteners. While generally considered safe, Yanina's research suggests that these sweeteners may have metabolic effects. She encourages listeners to be mindful of their intake and to prioritize natural sugars in moderation.Episode highlights:
Introduction: 00:00:00Why have you decided to be a scientist: 00:03:40How did you get interested in the taste & smell preference in humans: 00:04:40The Impact of Maternal Alcohol Consumption During Pregnancy on Newborn Alcohol Preferences: 00:06:00What you consume during pregnancy can influence your newborn’s preferences: 00:08:00What Are the Individual Differences in Human Taste: 00:08:20Do you know if taste perception is influenced by an individual’s specific macro- and micronutrient needs: 00:14:00What are the effects of bariatric surgery-induced weight loss on flavor perception, eating behavior, and alcohol drinking: 00:16:00The Impact of GLP-1 Drug Use on flavor perception: 00:26:45The Impact of lifestyle-related Weight Loss on flavor perception: 00:30:10The Negative Impact of Alcohol Consumption on Bariatric Surgery Patients: 00:34:30The potential positive impact of GLP-1 injection on Alcohol Consumption: 00:39:30What Is the Effect of Non-Caloric Sweeteners on Post-Meal Glucose Spikes and Health: 00:41:30Bitter taste and why some of us don't like it: 00:52:00Lessons from the COVID-19 Pandemic on Taste and Smell Perception: 00:54:30Yanina's top tip for healthspan: 00:42:10Early Taste Exposure Shapes Lifelong Preferences
What we eat during pregnancy and infancy might pre-program a child's future food preferences. Yanina's research reveals that exposure to flavors, even in the womb, can influence what we enjoy eating later in life. This highlights the importance of establishing healthy eating patterns from the very beginning, as those early experiences can have lasting effects. Parents and caregivers have a powerful role in shaping those early preferences for a healthier future generation.
Bariatric Surgery and GLP-1 Offer a Chance to "Reset"
Both bariatric surgery and GLP-1 medications are not just quick fixes, but opportunities to rewire your relationship with food. While these interventions can significantly impact hunger hormones and promote weight loss, their long-term success relies on behavioral change. Yanina stresses the importance of using this period of altered appetite to explore new, healthier food choices and establish lasting dietary habits.
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In this special "Ask Me Anything" episode of the Longevity by Design podcast, Ashley Reaver and Dr. Gil Blander from InsideTracker delve into their latest innovation, the Nutrition Nutrition Deep Dive Solution. After years of research and development, they share the journey of creating a food recognition platform that helps users track their food intake in real time. The goal is to provide users with personalized recommendations for better health and nutrition based on their dietary habits.
Dr. Blander explains the challenges that arose over nearly a decade of development, including the complexity of assessing nutritional needs accurately. Through collaboration with experts from Tufts School of Nutrition, InsideTracker has refined its approach, incorporating not only food frequency questionnaires but also real-time food logging. This solution enables users to optimize their intake of macro and micronutrients to improve health outcomes.
Ashley emphasizes how this technology allows for a more holistic view of a person's nutrition and its impact on biomarkers, performance, and sleep. With the addition of real-time data, users can now receive tailored insights that align with their fitness and wellness goals.Episode highlights
Introduction: 00:00:00Nutrition Deep Dive Ideation: 00:01:35Why the Development of the Nutrition Solution Took So Long: 00:02:50What is the problem we tried to solve: 00:05:25What is the Value of the Nutrition Deep Dive for the User: 00:07:00
What Are the Expectations for a Nutrition Deep Dive User: 00:09:25What Does a Nutrition Deep Dive User Receive in Exchange for One Week of Nutrition Logging: 00:11:50How Often Should Nutrition Deep Dive Users Complete the 7-Day Logging: 00:16:35Why 7-Days Logging: 00:19:00Summary 00:21:10The Evolution of the Nutrition Deep Dive
InsideTracker's Nutrition Deep Dive was a decade-long project aimed at solving the challenge of personalized nutrition. Dr. Blander explains that the project began with the realization that no one had figured out how to match the right food with the right person at the right time. The team worked extensively, developing multiple iterations, collaborating with leading scientists, and employing cutting-edge technology, including food recognition platforms and barcode readers. Despite the prolonged process, their persistence led to a comprehensive solution that analyzes user input, such as food consumption and biomarker data, to offer personalized nutritional insights.
Food Tracking Technology: A Game-Changer
One of the most exciting aspects of InsideTracker’s Nutrition Deep Dive innovation is its food recognition technology. Users can log food through various methods, including scanning barcodes or using their iPhone camera to identify food items. The system is capable of analyzing over 4,000 foods, and the database is continuously expanding. This ability to gather real-time nutrition data revolutionizes how users can assess their diet. When paired with data from fitness trackers, the insights help to better understand the connection between food, sleep, exercise, and overall performance, thus optimizing health.
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In this episode of Longevity by Design, our host Dr. Gil Blander speaks with Dr. David Sinclair, a professor of genetics at Harvard Medical School, about the science behind aging and how we can extend both lifespan and healthspan. Dr. Sinclair shares his groundbreaking research on the role of epigenetic changes in aging and the potential to reverse this process.
He explains how lifestyle factors, such as diet and exercise, can greatly impact our longevity, and highlights the importance of regularly monitoring health markers like blood glucose and cholesterol. Dr. Sinclair emphasizes the power of technology, including blood tests and personalized health tracking, to help individuals live healthier, longer lives.
The conversation also dives into cutting-edge research on longevity drugs and therapies, including gene therapy and reprogramming cells to a younger state. Dr. Sinclair discusses the promising future of treatments aimed at reversing aging and improving the quality of life well into old age.
Episode highlights:
Introduction: 00:00:00Why have you decided to be a scientist and not a painter: 00:02:40What is the difference between healthspan and lifespan: 00:06:00Can we extend our lifespan: 00:07:10What should you do to increase your healthspan: 00:09:40How can we increase our lifespan: 00:14:45Upcoming Season of David’s Podcast: 00:19:40GLP-1 as a longevity drug: 00:21:40The information theory of aging: 00:25:40How are cells and organisms reprogrammed in the lab: 00:30:10What are the future opportunities in cell reprogramming: 00:32:50What is the effect of reprogramming on cancer cells: 00:36:00What is the effect of reprogramming on senescent cells: 00:38:50David's top tip for healthspan: 00:42:10Epigenetic Changes Drive the Aging Process
David Sinclair explains that aging is not just wear and tear on the body, but a loss of information within cells. This concept, known as epigenetic aging, involves cells losing their ability to read the right genes at the right time. As cells age, they lose their identity, leading to aging and age-related diseases. The exciting part of this discovery is that these changes may be reversible. Dr. Sinclair’s research focuses on reprogramming cells to restore their youthful function, potentially turning back the biological clock and extending healthspan and lifespan.
Lifestyle Choices Are Key to Longevity
David Sinclair emphasizes that simple lifestyle choices—like diet, exercise, and regular health monitoring—can have a profound impact on both healthspan and lifespan. He stresses the importance of moving regularly, avoiding processed foods, and maintaining a healthy weight. These actions, along with monitoring key biomarkers such as glucose and cholesterol, are crucial in delaying the onset of age-related diseases. Sinclair’s father, who at 85 is in excellent health, serves as a prime example of how these practices can help people live healthier, longer lives.
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In this episode of Longevity by Design, Dr. Gil Blander talks with Dr. Renee Deehan, Senior Vice President of Science and AI at InsideTracker. They explore the world of artificial intelligence and its applications in health and wellness.
Renee explains the differences between AI, machine learning, and large language models (LLMs). She discusses how InsideTracker has developed a specialized LLM called Ask InsideTracker. This tool allows users to interact with a vast knowledge base of health and wellness information.
The conversation delves into the potential future applications of AI in personalized health recommendations. Renee emphasizes the importance of data privacy and security when developing these tools. She also shares her perspective on the broader impact of AI in various industries and its potential to enhance decision-making processes.
Episode highlights:
Introduction: 00:00:00Defining AI and Machine Learning in Simple Terms: 00:04:00AI is a branch of computer science: 00:05:00The Power and Limitations of Large Language Models: 00:08:00Developing Specialized AI Tools for Health and Wellness: 00:25:00GPT general foundational model: 00:26:00The Future of AI in Personalized Health Recommendations: 00:37:00A balance between nutrition, exercise, and recovery: 00:47:00The best habit that you can do: 00:48:00Specialized LLMs Enhance Health Information Accuracy
LLMs tailored to specific domains can significantly improve the quality and reliability of information provided to users. By constraining general AI models with specialized knowledge, such as InsideTracker's corpus of health and wellness blog posts, these tools can deliver more accurate and relevant answers. This approach helps filter out noise and misinformation often found in general internet searches. For health and wellness applications, specialized LLMs can offer personalized insights based on high-quality, expert-reviewed content. This method bridges the gap between vast amounts of available information and individual user needs, potentially revolutionizing how people access and understand health-related information.
AI in Health: Balancing Personalization and Privacy
The integration of AI in health and wellness platforms promises highly personalized recommendations but raises important privacy concerns. As these systems evolve to incorporate individual health data, such as biomarkers and lifestyle information, the potential for tailored advice increases dramatically. However, this advancement requires robust security measures to protect sensitive personal information. The challenge lies in creating AI systems that can access and analyze personal health data while maintaining strict privacy standards. Striking this balance is crucial for the widespread adoption and trust in AI-powered health tools, potentially transforming how individuals manage their health and make lifestyle decisions.
Continuous Refinement Key to AI Tool Effectiveness
The development and improvement of AI tools, particularly in health and wellness, require ongoing refinement based on user interactions and feedback. This iterative process involves analyzing user queries, identifying areas of improvement, and continuously updating the AI model. By studying how users interact with the tool and the types of questions they ask, developers can enhance the AI's ability to provide relevant and accurate information. This approach ensures that AI tools evolve to meet user needs more effectively over time. The continuous refinement process is crucial for maintaining the tool's reliability and relevance, especially in rapidly evolving fields like health and wellness.
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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 Equal
While 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 Levels
Many 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 Aging
Astronauts, 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
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In this episode of Longevity by Design, our host Dr. Gil Blander welcomes Dr. Renee Deehan and Nimisha Schneider from InsideTracker to discuss the role of personalized health and the advancements made through data science and artificial intelligence. Dr. Deehan elaborates on her background in molecular biology and how she transitioned to computational biology, emphasizing the importance of integrating large-scale biological data to develop high-resolution molecular models of diseases.
Nimisha Schneider shares her journey from basic immunology research to computational biology, highlighting the significance of building mathematical models to understand biological scenarios better. She explains how InsideTracker uses AI and machine learning to analyze users' blood biomarkers, genetic data, and fitness tracker information to provide personalized health recommendations. The discussion includes the integration of over 7,000 clinical studies into InsideTracker's AI engine, Segterra X, to offer tailored advice based on individual health data.
The conversation dives into the findings from a recently submitted study involving 20,000 users, showing significant improvements in key health markers like LDL cholesterol, A1c, and ApoB over several years. Dr. Deehan and Schneider stress the importance of lifestyle changes and sustained efforts to achieve long-term health benefits. They also discuss the challenges posed by genetic predispositions and how personalized recommendations can help mitigate these risks. The episode concludes with insights into future research directions and the continuous development of personalized health solutions at InsideTracker.Key Insights
Personalized Health Interventions Show Sustained Improvements
A study involving 20,000 users of InsideTracker demonstrated that personalized health interventions correlate with significant and sustained improvements in key health markers. Users who followed personalized recommendations for nutrition, exercise, and lifestyle changes saw notable reductions in LDL cholesterol, A1c, ApoB, and many other biomarkers related to healthspan. These improvements were observed over several years, indicating the long-term efficacy of personalized health plans. The data suggests that consistent adherence to tailored health recommendations can help manage and even reverse risk factors associated with chronic diseases. This underscores the potential of digital health platforms to drive lasting positive health outcomes.
Genetic Risk Influences Health Outcomes
The study explored the relationship between genetic risk scores and health outcomes, particularly focusing on cholesterol levels and metabolic health. Users with higher genetic risk for high LDL cholesterol, total cholesterol, or Ferritin levels found it more challenging to improve these markers compared to those with lower genetic risk. Despite the genetic predisposition, significant improvements were still achievable with persistent lifestyle changes. This highlights the importance of understanding one's genetic risk as a factor in personal health management and the potential benefits of personalized interventions in overcoming genetic disadvantages. It also emphasizes that genetics is not a definitive determinant, and lifestyle changes can substantially mitigate genetic risks.
Activity Levels Correlate with Health Improvements
Analysis of fitness tracker data revealed that increased physical activity, measured via step count, was a key differentiator between users who successfully improved their health markers and those who did not. On average, users who increased their daily step count to around 11,000 steps showed significant improvements in cholesterol levels. In contrast, those who maintained lower activity levels saw less progress. Additionally, higher quality sleep, particularly increased REM sleep, was associa -
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 -
In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander welcome Dr. Brianna Stubbs, an expert in exogenous ketone metabolism. Dr. Stubbs shares her journey from being a competitive rower to becoming a scientist. She dives into her research on ketone biology and its implications for health and aging.
Dr. Stubbs discusses the science behind ketones, explaining how they serve as an alternative fuel for the brain and body, particularly during periods of low carbohydrate intake. She highlights the potential benefits of ketones for cognitive function and heart health, noting their ability to act as signaling metabolites that influence oxidative stress and inflammation.
The conversation also explores the practical applications of ketone supplements for athletes and the general public. Dr. Stubbs emphasizes the importance of personalized approaches to diet and supplementation, considering individual goals and health conditions. She provides insights into her ongoing research at the Buck Institute, aiming to translate scientific discoveries into practical tools for healthy aging.
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In this episode of Longevity by Design, host Dr. Gil Blander talks with Dr. Robert Lustig, an emeritus professor of pediatrics at UCSF and a renowned neuroendocrinologist. Dr. Lustig dives into the impact of ultra-processed foods and fructose on metabolism, emphasizing how these contribute to obesity and metabolic diseases. He also discusses his journey from academia to public health advocacy, aiming to reform the food industry and reduce chronic diseases.
Episode highlights:
Introduction: 00:00The Role of Insulin in Obesity and Metabolism 00:08:00The Influence of Big Food Industries on Public Health Policies 00:29:16The Misconception of Dietary Fats 00:40:0The Impact of Stress on Visceral Fat 00:49:27
Key Insights:Ultra-processed foods are detrimental to health
Ultra-processed foods, especially those high in fructose, have significant negative impacts on metabolic health. These foods contribute to obesity, fatty liver disease, and other chronic conditions by disrupting normal metabolic processes. They are typically high in sugar, low in fiber, and contain many additives and preservatives that harm the body's ability to regulate weight and insulin levels. The NOVA classification system highlights the degree of food processing, showing that the more processed a food is, the more it is associated with metabolic diseases. Consuming minimally processed foods (NOVA 1) is crucial for maintaining good health, as they are free from the harmful additives found in ultra-processed foods.
A calorie is not just a calorie
The concept that all calories are equal is misleading. Different types of calories have varying effects on the body. For example, calories from fructose and other sugars can lead to increased fat storage and metabolic problems, unlike calories from whole foods that contain fiber and other nutrients. The body's response to calories depends on factors like insulin response, satiety signals, and the presence of micronutrients. Studies have shown that ultra-processed foods cause people to consume more calories and gain weight compared to non-processed foods, despite having the same caloric content. Understanding this difference is essential for addressing obesity and metabolic diseases.
Fructose is a major contributor to fatty liver disease
Fructose, a type of sugar found in many processed foods and sweetened beverages, is a primary driver of fatty liver disease. Unlike glucose, which is metabolized by every cell in the body, fructose is mainly processed by the liver. Excessive consumption of fructose overwhelms the liver's ability to metabolize it properly, leading to the production of fat within the liver. This process, known as de novo lipogenesis, contributes to the development of non-alcoholic fatty liver disease (NAFLD), which is increasingly common even among children. Limiting the intake of fructose by avoiding sugary drinks and processed foods is crucial for preventing and managing fatty liver disease.
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.
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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. -
In this episode of Longevity by Design, hosts Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander sit down with Dr. Gordon Lithgow, a Professor and Vice President for Academic Affairs at the Buck Institute for Research on Aging. Dr. Lithgow's research focuses on understanding the mechanisms of aging and identifying genes and small molecules that can prolong lifespan. With a background in genetics from the University of Glasgow and extensive experience in biotechnology and aging research, Dr. Lithgow shares his journey from growing up in Scotland to leading a lab at the Buck Institute.
Dr. Lithgow discusses the compelling nature of aging as a profound biological mystery, which drew him into the field. He highlights his lab's approach of following curiosity-driven research, often using the nematode worm C. elegans as a model organism due to its short lifespan and genetic similarities to humans. This unbiased method has led to significant discoveries, including genetic mutations and drug-like molecules that extend lifespan. The conversation also covers the concept of geroscience, which Dr. Lithgow helped coin, emphasizing the link between aging and chronic diseases.
A major focus of Dr. Lithgow’s work is studying protein homeostasis, which declines with age. Protein misfolding is implicated in many age-related diseases; that discovery moved the lab’s focus from lifespan extension to efforts to understand drivers of healthspan and the causes of age-related chronic diseases, in particular Alzheimer’s and Parkinson’s. His work also includes the influence of environmental factors, such as mild heat stress, and dietary iron, vitamin D, and alpha-ketoglutarate (AKG) on aging. Dr. Lithgow's interdisciplinary collaborations aim to uncover new interventions to extend healthspan and longevity.
Dr. Gordon Lithgow is also the host of Buck Institute for Research on Aging's podcast, "We're not getting any younger... yet" on which he speaks with some of the brightest scientific stars on the planet to search for—and actually find answers to—questions on aging. The podcast can be found at https://www.buckinstitute.org/podcasts/ and on podcast apps.Episode timestamps
Introduction: 00:00-02:42What led Dr. Gordon Lithgow to become a scientist and research the biology of aging?: 02:43-06:20Why are worms (C.-elegans) a good model for studying aging?: 06:21-07:55Why did Dr. Gordon Lithgow transition from research investigating ways for extending lifespan to extending healthspan?: 07:56-09:24What specific diseases is Dr. Gordon Lithgow researching?: 09:25-12:01What does protein shape mean for aging?: 12:02-13:12How does mild heat stress impact health and aging?: 13:13-16:35How does vitamin D and alpha-ketoglutarate impact aging, healthspan, and lifespan?: 16:36-25:26How does dietary iron impact aging, healthspan, and lifespan?: 25:27-29:57Are there more genes and proteins to be discovered that influence aging, or have they all been discovered?: 29:58-34:12What compound do you think has the most potential for extending healthspan and lifespan?: 34:13-35:54What is the impact of calorie restriction and exercise on healthspan and lifespan in humans?: 35:55-38:51What is the importance of clinical trials for aging research?: 38:52-42:09What are the future directions of Dr. Gordon Lithgow’s research?: 42:10-43:38Dr. Gordon Lithgow’s top tip for living better longer?: 43:39-48:50 -
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.
Introduction: 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
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 timestamps -
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.
Introduction: 00:00-03:06What led Dr. Morten Scheibye-Knudsen to become a scientist?: 03:07-04:37Could please give us an overview of the research you are doing?: 04:38-05:54What is DNA damage, and what causes it?: 05:55-07:54What do we know about the influence of DNA damage on aging and age-related diseases?: 07:55-09:41Can DNA damage be repaired? 09:42-14:14What questions are your research group asking to better understand DNA damage and repair and their effects on aging?: 14:15-16:22What is NAD, and why is it relevant to aging and age-related diseases?: 16:23-19:56What are the benefits and risks of NR and NMN supplements in humans?: 19:57-24:50What is a ketogenic diet? What are the effects of a ketogenic diet or ketones on DNA damage or repair and aging?: 24:51-31:08What is the effect of a ketogenic diet on cancer?: 31:09-32:29What is the Aging Research and Drug Discovery (ARDD) conference and its mission?: 32:30-40:43What are the most prevalent features of aging?: 40:44-47:54Are there differences in aging between females and males?: 47:55-50:21Are there differences in tissue aging trajectories?: 50:22-54:01Identifying compounds that target aging: 54:02-56:16Can nuclear morphology predict cellular senescence and cancer?: 56:17-01:04:04What is longevity medicine, and why is it so important for physicians?: 01:04:05-01:07:25What pharmaceutical drugs are the most promising for targeting aging to extend human healthspan and lifespan?: 01:07:26-01:12:00How important are lifestyle factors such as nutrition, physical activity and exercise, sleep, and social engagement and connections for human healthspan and lifespan?: 01:12:01-01:16:39Dr. Morten Scheibye-Knudsen’s top tip for health: 01:16:40-01:18:22
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