We can’t rely on the magical elixir of life to stay forever young and healthy, but we can change certain lifestyle habits associated with premature aging.  In the latest episode of Longevity by Design, our co-hosts, Dr. Gil Blander and Ashley Reaver, are joined by Dr. Brian Kennedy, Professor of Biochemistry and Physiology at the National University of Singapore, to discuss his approach to longevity and aging.  Longevity is a complex matter, but Dr. Brian Kennedy explains its most vital details. Tune in to this episode to learn more about how food choices, supplements, exercise, and other lifestyle habits that we can control encourage longevity and prevent associated diseases.  To learn more and download InsideTracker's InnerAge eBook, visit: insidetracker.com/podcast

Dr. Brian Kennedy — How Simple Lifestyle Changes Can Slow Down the Aging Process

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.

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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: 00:00-03:49What led Dr. James Kirkland to become a physician-scientist and become interested in aging research?: 03:50-05:24What is geroscience, and what are fundamental aging processes?: 05:25-09:17What are the differences between targeting aging vs. the traditional medical system of waiting to treat illnesses or diseases after they occur?: 09:18-12:39What are gerotherapeutics, and what is their relevance for healthspan and lifespan?: 12:40-16:10What are senescent cells? What is the impact of senescent cells on the body and aging: 16:11-26:39What are senolytics? How do senolytics work to target senescent cells to remove them?: 26:40-35:05How Dr. James Krikland discovered senolytics such as fisetin, quercetin, and dasatinib? What clinical trials on the effects of senolytics in humans have been done? 36:06-40:47Discovering biomarkers for senescent cells: 40:48-42:37What are some important factors to consider on the effects of gerotherapeutics and senolytics on lifespan and healthspan in model organisms compared to humans?: 40:38-47:39The 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?: 47:40-56:15What is the Translational Geroscience Network, and what are its goals?: 56:16-01:02:01How might senolytics be used clinically in the future if proven safe and effective? What conditions might they benefit?: 01:02:02–01:05:57What are the effects of lifestyle, such as diet and exercise, on senescent cells?: 01:05:58-01:06:52What 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?: 01:06:53-01:07:41Dr. Kirkland’s top tip for health? 01:07:42-01:12:14

The Effects of Cellular Senescence and Senolytics on Healthspan with Dr. James Kirkland

This episode of Longevity by Design discusses mental health and suicide risk and prevention. The following topics are discussed: depression, suicide, substance abuse, social isolation, among others also. This episode is intended to raise awareness of mental health issues and suicide risk and prevention. The topics discussed may be distressing or triggering for some individuals. Please proceed with caution if you continue to listen to this episode. Our mental health is vital for healthspan and lifespan, yet mental health and suicide remain difficult topics for many. In this enlightening episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Peter Franz to explore the profound connection between aging, mental health, and suicide. Dr. Franz, an expert in mental health and suicide risk and prevention, shares insights on the prevalence of mental health issues and their impact on our lifespan and healthspan. Through an engaging discussion, they shed light on the critical need for understanding and addressing mental health to live longer, healthier lives.

 The conversation dives into the statistics on mental health and suicide, highlighting how these issues are more common and impactful than many may realize. Dr. Franz emphasizes the importance of raising awareness on these issues, accessible resources and interventions, and the role of social support in combating isolation—a significant factor in mental health deterioration and increased suicide risk. He also discusses other major risk factors for mental health and suicide risk, including the effect of age. The discussion also addresses barriers to seeking mental health care and the stigmatization surrounding these topics.

 Dr. Franz offers practical advice on mental health and suicide prevention, stressing the importance of social support and seeking professional help when needed. He advocates for a holistic approach to health, including social connections and engagement, and the significance of the inextricable link between our mental health and physical health. This episode not only educates on the links between aging, mental health, and suicide risk and prevention but also encourages listeners to take proactive steps toward mental wellness, underscoring the message that taking care of one's mental health is essential for living a long, healthy, and fulfilling life.

Aging, Mental Health, Suicide Risk & Prevention with Dr. Peter Franz

Can we find ways to target human aging and extend healthspan? This ambitious premise is at the heart of XPRIZE Healthspan, a 7-year, $101 million global competition with an audacious challenge: to successfully develop a proactive, accessible therapeutic that restores muscle, cognitive, and immune function by a minimum of 10 years, with a goal of 20 years, in persons aged 65-80 years, in one year or less. In this episode of Longevity by Design, hosts Ashley Reaver and Dr. Gil Blander spoke with Dr. Jamie Justice, Executive Vice President of the Health Domain at XPRIZE, and Executive Director of XPRIZE Healthspan. The conversation sheds light on the emerging scientific evidence and paradigm-shifting concept for therapeutic interventions to extend healthspan and lifespan by targeting aging, rather than one age-related disease at a time. Dr. Justice also discusses her career journey and the XPRIZE Healthspan competition, in which she is leading international networks to drive innovative solutions to improve human health and aging that is affordable and accessible to all.

 The conversation also explores the intersection of art and science in Dr. Justice's work. She emphasizes the role of creativity in scientific discovery, suggesting that a holistic approach is essential for groundbreaking achievements in aging research. The episode wraps up with Dr. Justice emphasizing a holistic approach for good health. This episode is a must-listen for anyone interested in aging and healthspan and the innovative work being done by XPRIZE.

 Episode timestampsIntroduction: 00:00-02:08What led Dr. Jamie Justice to become a scientist?: 02:09-06:55How did Dr. Jamie Justice get interested in aging, healthspan, and longevity research?: 06:56-13:14What kind of research did Dr. Jamie Justice do before becoming the EVP of the Health Domain at XPRIZE Foundation?: 13:15-26:09What is XPRIZE?: What is the mission of XPRIZE? Why did Dr. Jamie Justice join XPRIZE?: 26:10-35:36What is XPRIZE Healthspan?: 35:37-45:46How is XPRIZE uniquely positioned to advance and facilitate innovative solutions to improve human health and aging?: 45:47-49:54What are the phases of XPRIZE Healthspan?: 49:55-56:05Who can apply to be in the XPRIZE Healthspan competition?: 56:06-58:54What kind of trial designs does the XPRIZE Healthspan competition allow?: 58:55-01:02:38How is the winner of XPRIZE Healthspan decided?: 01:02:39-01:04:57Dr. Jamie Jusice’s top tip for improving health: 01:04:58-01:07:46

XPRIZE Healthspan: Revolutionizing Human Aging & Healthspan with Dr. Jamie Justice

Aging is inevitable, but can we influence how we age? In this episode of Longevity by Design, hosts Dr. Gil Blander and Ashley Reaver, MS, RD, CSSD,  interview Dr. Nir Barzilai—the Director of the Institute for Aging Research at the Albert Einstein College of Medicine and the Director of the Paul F. Glenn Center for the Biology of Human Aging Research and of the National Institutes of Health’s (NIH) Nathan Shock Centers of Excellence in the Basic Biology of Aging—during which he discusses groundbreaking research on aging. 

This is an enlightening discussion with Dr. Barzilai on factors influencing healthspan and lifespan, and the paradigm-shifting idea of targeting aging to extend healthspan and lifespan. He shares fascinating insights from his research on the influence of genetics and lifestyle on healthspan and lifespan, and blood biomarkers of aging. The conversation sheds light on the emerging scientific evidence and paradigm-shifting concept for medical interventions (gerotherapeutics) to extend healthspan and lifespan by targeting the underlying biology of aging.

The episode wraps up with actionable insights for listeners interested in enhancing their healthspan and longevity. Dr. Barzilai discusses the importance of personalized health strategies, integrating cutting-edge research with everyday health practices while emphasizing the importance of a holistic approach. As a listener, you will leave equipped with knowledge and science-backed ways to navigate your personal health journey and help you live healthier longer.

Timestamps:Introduction: 00:00-04:13Why Dr. Barzilai’s studies centenarians and their children?: 04:14-10:07 Do centenarians live longer with poor health or live healthier longer? 10:08-13:07Does becoming a centenarian have a strong genetic influence?: 13:08-15:41How do growth hormone and IGF-1 affect healthspan and lifespan?: 15:32-23:39What other genes affect healthspan and lifespan?: 23:40- 26:51Does low IGF-1 negatively impact muscle and physical functioning?: 26:52-28:40What are the effects of ethnicity and socioeconomic status on longevity: 28:41-30:57What is the effect of lifestyle, nutrition, and exercise on the longevity of centenarians?: 30:58-34:07Do women or men live longer?: 34:08-37:55Why do women live longer than men?: 37:56-41:38Biomarkers of aging and biomarkers of organ aging: 41:39-47:07What is metformin, and what is the purpose of the TAME trial?: 47:08-51:37Do you think metformin will improve healthspan and lifespan?: 51:38-54:20Does metformin only improve blood glucose control, or does it benefit health and aging in other ways? 54:21-56:50Is metformin good for older adults but not young adults?: 56:51-57:45How does the combination of metformin and exercise impact muscle size (hypertrophy) and strength?: 57:46-01:00:45Should everyone take metformin?: 01:00:46-01:03:13Dr. Gil Blander’s and Dr. Nir Barzilai’s personal humorous anecdotes on exercise: 01:03:14-01:04:32Is there a reason and explanation for why metformin did not show an effect on lifespan in mice in the Interventions Testing Program (ITP)?: 01:04:33-01:07:01Are GLP-1 agonists beneficial for healthspan and lifespan?: 01:07:02-01:10:55Are there tradeoffs with using GLP-1 agonists?: 01:10:56-01:11:43What are the top 5 gerotherapeutic candidates for improving healthspan and lifespan?: 01:11:44-01:15:10Dr. Nir Barzilai’s top tip for improving health: 01:15:11-01:19:29

Longevity Genes, Blood Biomarkers of Aging, & Targeting Aging with Metformin with Dr. Nir Barzilai

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

Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign 

Episode timestamps:Introduction: 00:00-02:32What led Dr. Bartek Nogal to become a scientist: 02:33-03:27Dr. Bartek Nogal’s career at InsideTracker: 03:28-04:02InsideTracker’s peer-reviewed study: Dose response of running on blood biomarkers of wellness in generally healthy individuals (https://pubmed.ncbi.nlm.nih.gov/37967046/): 04:03-06:46What is principal component analysis (PCA), and what were the findings using PCA: 06:47-07:56What is the effect of running blood biomarkers? What is the effect of the amount of running on blood biomarkers?: 07:57-09:27What was the effect of running on BMI (body mass index): 09:28-10:44What is Mendelian randomization, and what is the relationship of genetics with exercise and blood biomarkers? : 10:45-12:40What is the influence of genes on the relationship between exercise and diet: 12:41-13:33What are the strengths of Mendelian randomization for understanding the influence of genetics: 13:34-17:05What were the key findings from InsideTracker’s study on the effect of running on blood biomarkers 17:06-18:56What is InsideTracker’s new DNA report? What was the motivation for developing this new DNA healthspan report: 18:57-20:31What additional information and insights does InsideTracker’s new DNA report and scores provide: 20:32-28:41How much do genes or lifestyle influence blood biomarkers and risk of developing diseases:  28:42-32:24How to use InsideTracker’s new DNA and healthspan scores to optimize blood biomarkers and health: 32:25-34:28What is the future of genetics research: 34:29-36:36What is the future of genetic testing at InsideTracker: 36

Dr. Brian Kennedy — How Simple Lifestyle Changes Can Slow Down the Aging Process

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