Longevity by Design is a podcast for individuals looking to experience a longer, healthier life. In each episode, Dr. Gil Blander joins a co-host and an industry expert to explore a personalized health journey. The show helps you access science-backed information, unpack complicated concepts, learn what’s on the cutting edge of longevity research and the scientists behind them. Tune into Longevity by Design and see how to add years onto your life...and life onto your years.
On this episode of Longevity by Design, Dr. Gil Blander speaks with Dr. Michael Ringel, COO of Life Biosciences, about the science of aging and longevity. Michael discusses how evolution influences lifespan and why aging occurs. He explains the trade-off between resource allocation for reproduction versus maintenance and repair within the body. Caloric restriction and its effects on lifespan are explored through an evolutionary lens.
Michael highlights the challenges and breakthroughs in longevity research. He touches upon the role of genetics and pharmaceuticals in manipulating lifespan and healthspan. He points to the Pacific rockfish as an example of varying lifespans within a closely related group of species, demonstrating the genetic component of aging. He also notes the impact of Cell reprogramming, referencing a study on how specific Cell reprogramming can regenerate optic nerves.
The conversation shifts to the business of longevity, where Michael discusses the increased interest and investments from big pharma and billionaires. He examines the economic benefits of extending healthspan, citing a potential value of $300 trillion from a 10-year healthspan extension in the US alone. Michael and Gil also explore the importance of lifestyle choices for healthy aging, emphasizing diet, exercise, sleep, stress management, and social connections.
Guest-at-a-Glance
💡 Name: Dr. Michael Ringel
💡What they do: COO
💡Company: Life Biosciences
💡Noteworthy: Biotechnology COO bridging science and business for longevity breakthroughs.
💡 Where to find them: LinkedIn
Episode highlights:
[00:00:56] Meet Dr. Michael Ringel
[00:02:30] Journey to Becoming a Scientist
[00:04:26] Interest in Longevity and Aging
[00:07:59] Evolution and Aging
[00:21:04] Caloric Restriction and Lifespan
[00:25:07] InsideTracker: Personalized Healthspan Optimization
[00:26:02] Pharma's Role in Aging Research
[00:37:32] Understanding Causality in Medical Research
[00:38:09] Challenges of Observational Studies
[00:39:40] Experimental Studies and the TAME Trial
[00:40:21] Pharmaceutical Incentives and Metformin
[00:40:56] Exploring Rapalogs and Patent Issues
[00:43:39] Hallmarks of Aging and Future Prospects
[00:45:59] Investment in Aging Research
[00:52:35] Economic and Social Impacts of Longevity
[01:02:30] Practical Tips for Extending Lifespan
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 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:
For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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, Twitter
Episode highlights:
For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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.
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:
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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, 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:
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As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast
For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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:
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.
Episode highlights:
GLP-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
Episode highlights:
Not 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 Allen
Understanding 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 Miller
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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:
Early 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
The 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:
Epigenetic 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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