Longevity by Design is your go-to podcast for unlocking the secrets to a longer, healthier life. Hosted by Dr. Gil Blander, a renowned scientist and entrepreneur in the fields of aging, nutrition, and personalized health, this show dives into cutting-edge research and practical strategies for optimizing your healthspan and lifespan.
In each episode, Dr. Blander sits down with leading longevity and health scientists to explore how we can live better, longer lives. From unpacking complex scientific concepts to sharing the latest advancements in aging research, Longevity by Design offers science-backed insights and actionable advice to help you add years to your life—and life to your years.
Dr. Blander is the founder and Chief Scientific Officer of InsideTracker, a healthspan company that leverages blood tests, DNA analysis, fitness tracker data, and other biomarkers to deliver personalized health recommendations. With a Ph.D. in biology from the Weizmann Institute of Science and postdoctoral research at MIT, Dr. Blander brings decades of expertise and passion to every conversation.
Tune in to Longevity by Design and discover how to live a longer, healthier, and more vibrant life.
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The Path to a 1,000-Year Lifespan with Dr. Aubrey de Grey
Saison 1 · Épisode 75
mercredi 8 janvier 2025 • Durée 53:55
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: 00:00:00
The Seven Hallmarks of Aging: A Foundational Framework: 00:07:00
Challenges in Funding Longevity Research: 00:15:00
Lifestyle, Genetics, and the Limits of Current Longevity: 00:23:00
The Methuselah Foundation and Early Longevity Advocacy: 00:37:00
Top tip to improve healthspan: 00:52:00
We Appreciate You! 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
Dietary Changes to Reduce the Risk of Prostate Cancer with Dr. John Erdman
Saison 1 · Épisode 74
mercredi 18 décembre 2024 • Durée 37:09
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: 00:00:00
The Stages and Progression of Prostate Cancer: 00:06:00
Diagnosing Prostate Cancer: Methods and Considerations: 00:11:00
The Role of Specific Foods in Prostate Cancer Risk Reduction: 00:22:00
Exploring the Link Between Gut Microbes and Prostate Cancer: 00:30:00
Top 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
Parkinson's and Alzheimer's: The Gut-Brain Connection Explored with Dr. Julie Andersen
Saison 1 · Épisode 65
jeudi 15 août 2024 • Durée 01:14:00
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: 00:00:00
Dementia as a side effect of aging: 00:06:00
Dementia prevalence in the population: 00:10:00
The environment and Alzheimer's disease: 00:15:00
Biological sex effect on Dementia 00:17:00
Ethnicity effect on Dementia 00:18:00
What to expect when you are diagnosed with Dementia 00:19:00
Biomarkers for Dementia 00:26:00
The connection between the hallmarks of aging and Dementia: 00:30:00
Exercise and Dementia: 00:34:00
disruption of REM sleep as an early sign of Parkinson's: 00:37:00
What is the current treatment for Parkinson's: 00:38:00
Cellular senescence and neurodegenerative diseases: 00:42:00
Beta amyloid plaques and Alzheimer's disease: 00:50:00
Autophagy and dementia: 01:00:00
What would you recommend to a person who like to live better and longer: 01:08:00
The impact of ketones on performance and aging with Dr. Brianna Stubbs
Saison 1 · Épisode 64
mercredi 31 juillet 2024 • Durée 01:15:29
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.
The impact of ultra-processed foods and fructose on metabolic health with Dr. Robert Lustig
Saison 1 · Épisode 63
mercredi 10 juillet 2024 • Durée 01:12:48
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: 00:00
The Role of Insulin in Obesity and Metabolism 00:08:00
The Influence of Big Food Industries on Public Health Policies 00:29:16
The Misconception of Dietary Fats 00:40:0
The 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.
Ask Me Anything (AMA): Optimizing Health & Longevity with Dr. Gil Blander & Ashley Reaver, MS, RD, CSSD
Saison 1 · Épisode 62
mercredi 26 juin 2024 • Durée 29:55
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.
Understanding Aging to Extend Healthspan and Longevity with Dr. Gordon Lithgow
Épisode 61
mercredi 12 juin 2024 • Durée 48:50
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: 00:00-02:42
What led Dr. Gordon Lithgow to become a scientist and research the biology of aging?: 02:43-06:20
The Impact of Exercise & Nutrition on Muscle, Tendons, Ligaments, & Aging with Dr. Keith Baar
mercredi 15 mai 2024 • Durée 01:05:58
In this episode of Longevity By Design, co-hosts Ashley Reaver, MS, RD, CSSD, and Dr. Gil Blander welcome renowned professor Dr. Keith Baar. As the head of the Functional Molecular Biology Lab at UC Davis, Dr. Baar has made groundbreaking discoveries about how exercise and nutrition influence the adaptation of muscles, tendons, and ligaments. During this episode, he shares his expertise on the critical role of exercise and nutrition for musculoskeletal health, longevity, and improving quality of life.
Dr. Baar discusses the profound impact that both strength and endurance exercise have on healthspan and longevity, emphasizing the unique benefits of strength training. He delves into the molecular biology of muscles, explaining his discovery that resistance exercise activates the mTOR pathway, which is crucial for muscle protein synthesis and muscle growth. He also shares his knowledge on the effects of the drug rapamycin, an inhibitor of mTOR, on muscle versus longevity, highlighting the nuances and complex balance needed for optimal health.
Dr. Baar also shares his expertise and addresses common misconceptions regarding tendons and ligaments. The conversation also covers the significance of nutritional timing, the benefits of integrating protein intake with exercise for muscle, and collagen and vitamin C for tendons and ligaments.
Listeners to this episode will be equipped with an understanding of the responses to different types of exercise and practical exercise and nutrition advice for optimizing muscle, tendon, and ligament health througout life.
Episode timestamps
Introduction: 00:00-02:52
What led Dr. Keith Baar to become a scientist interested in exercise physiology?: 02:52-05:19
What is the musculoskeletal system, and can you explain why it is so vital for health, physical function and performance, and quality of life?: 05:20-12:13
What is the role of mTOR in health and longevity? 12:14-16:44
What is the role of rapamycin and metformin in health and longevity? 16:45-20:58
Activation of mTOR by resistance exercise and protein: 20:59-23:03
Is 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? 23:04-27:35
The Impact of DNA Damage & Lifestyle on Aging & Longevity Medicine with Dr. Morten Scheibye-Knudsen
Épisode 61
mercredi 1 mai 2024 • Durée 01:18:22
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
Introduction: 00:00-03:06
What led Dr. Morten Scheibye-Knudsen to become a scientist?: 03:07-04:37
Could please give us an overview of the research you are doing?: 04:38-05:54
What is DNA damage, and what causes it?: 05:55-07:54
What do we know about the influence of DNA damage on aging and age-related diseases?: 07:55-09:41
Can DNA damage be repaired? 09:42-14:14
What questions are your research group asking to better understand DNA damage and repair and their effects on aging?: 14:15-16:22
What is NAD, and why is it relevant to aging and age-related diseases?: 16:23-19:56
The Effects of Cellular Senescence and Senolytics on Healthspan with Dr. James Kirkland
Épisode 60
mercredi 17 avril 2024 • Durée 01:12:14
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:
Introduction: 00:00-03:49
What led Dr. James Kirkland to become a physician-scientist and become interested in aging research?: 03:50-05:24
What is geroscience, and what are fundamental aging processes?: 05:25-09:17
What are the differences between targeting aging vs. the traditional medical system of waiting to treat illnesses or diseases after they occur?: 09:18-12:39
What are gerotherapeutics, and what is their relevance for healthspan and lifespan?: 12:40-16:10
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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.
Why are worms (C.-elegans) a good model for studying aging?: 06:21-07:55
Why did Dr. Gordon Lithgow transition from research investigating ways for extending lifespan to extending healthspan?: 07:56-09:24
What specific diseases is Dr. Gordon Lithgow researching?: 09:25-12:01
What does protein shape mean for aging?: 12:02-13:12
How does mild heat stress impact health and aging?: 13:13-16:35
How does vitamin D and alpha-ketoglutarate impact aging, healthspan, and lifespan?: 16:36-25:26
How does dietary iron impact aging, healthspan, and lifespan?: 25:27-29:57
Are there more genes and proteins to be discovered that influence aging, or have they all been discovered?: 29:58-34:12
What compound do you think has the most potential for extending healthspan and lifespan?: 34:13-35:54
What is the impact of calorie restriction and exercise on healthspan and lifespan in humans?: 35:55-38:51
What is the importance of clinical trials for aging research?: 38:52-42:09
What are the future directions of Dr. Gordon Lithgow’s research?: 42:10-43:38
Dr. Gordon Lithgow’s top tip for living better longer?: 43:39-48:50
Is the type of protein important for muscle protein synthesis? 27:36-28:32
Is there a difference between young and older adults in how they respond to resistance exercise?28:33-33:49
What are the differences in molecular responses and longevity between resistance and endurance exercise?: 33:50-38:31
What are ligaments and tendons? Are there differences in ligaments and tendons between men and women? 38:32-43:26
What is the best way to exercise for tendons and ligaments? 43:27-49:10
Is there a difference between pre-menopausal and post-menopausal women in tendons and ligaments?: 49:11-51:17
Why is collagen important for tendons and ligaments?: 51:18-53:22
Why is vitamin C important for collagen synthesis and tendons and ligaments?: 53:23-55:19
When should a collagen supplement be consumed?: 55:21-57:07
What are some misconceptions about tendons and ligaments?: 57:08-58:42
What happens to tendons and ligaments during a joint replacement?: 58:43-01:00:50
What excites or interests Dr. Keith Baar the most that has the potential to extend healthspan in the next 5-10 years?: 01:00:51-01:03:36
Dr. Keith Baar’s top tip for health: 01:03:37-01:05:59
What are the benefits and risks of NR and NMN supplements in humans?: 19:57-24:50
What is a ketogenic diet? What are the effects of a ketogenic diet or ketones on DNA damage or repair and aging?: 24:51-31:08
What is the effect of a ketogenic diet on cancer?: 31:09-32:29
What is the Aging Research and Drug Discovery (ARDD) conference and its mission?: 32:30-40:43
What are the most prevalent features of aging?: 40:44-47:54
Are there differences in aging between females and males?: 47:55-50:21
Are there differences in tissue aging trajectories?: 50:22-54:01
Identifying compounds that target aging: 54:02-56:16
Can nuclear morphology predict cellular senescence and cancer?: 56:17-01:04:04
What is longevity medicine, and why is it so important for physicians?: 01:04:05-01:07:25
What pharmaceutical drugs are the most promising for targeting aging to extend human healthspan and lifespan?: 01:07:26-01:12:00
How important are lifestyle factors such as nutrition, physical activity and exercise, sleep, and social engagement and connections for human healthspan and lifespan?: 01:12:01-01:16:39
Dr. Morten Scheibye-Knudsen’s top tip for health: 01:16:40-01:18:22
What are senescent cells? What is the impact of senescent cells on the body and aging: 16:11-26:39
What are senolytics? How do senolytics work to target senescent cells to remove them?: 26:40-35:05
How Dr. James Krikland discovered senolytics such as fisetin, quercetin, and dasatinib? What clinical trials on the effects of senolytics in humans have been done? 36:06-40:47
Discovering biomarkers for senescent cells: 40:48-42:37
What are some important factors to consider on the effects of gerotherapeutics and senolytics on lifespan and healthspan in model organisms compared to humans?: 40:38-47:39
The potential for geroscience and gerotherapeutics, such as senolytics, to transform healthcare. What is the importance and what are some challenges of conducting clinical trials on gerotherapeutics, such as senolytics, to improve healthspan in humans?: 47:40-56:15
What is the Translational Geroscience Network, and what are its goals?: 56:16-01:02:01
How might senolytics be used clinically in the future if proven safe and effective? What conditions might they benefit?: 01:02:02–01:05:57
What are the effects of lifestyle, such as diet and exercise, on senescent cells?: 01:05:58-01:06:52
What excites Dr. James Kirkland the most about the potential for extending people's healthspan and lifespan with therapies, drugs, or interventions in the coming years?: 01:06:53-01:07:41
Dr. Kirkland’s top tip for health? 01:07:42-01:12:14
