How to Live to 200 Podcast

Phil White – Health and Fitness Writer

Today's guest is an Emmy-nominated writer and the co-author of Waterman 2.0, The 17 Hour Fast, Game Changer, and Unplugged. Besides being an all around great person, Phil's work has been a staple of modern athletes and fitness experts. Beginning with Unplugged, he's helped a new generation re-engage with nature by spending less time indoors and more time outside.

A modern mountain man with a different approach to building a healthy lifestyle, Phil flips the focus from what you're doing during exercise periods to what you're doing in the remaining 22 hours of your day. Too many of us really put our focus on maximizing our exercise patterns but then lose sight of the benefits that come outside of the gym. Phil really breaks down the mindset and lifestyle changes that allow you to unlock your potential.

In addition to talking through his expertise in healthy living, we dive into a few pro tips, including:

• Why the 17-hour fast program works
• Superior breathing techniques he uses during workouts
• How he winds down for sleep

If you haven't already, add Phil's books to your summer reading list. We hope you enjoy the conversation as much as we did! Please don't forget to share the podcast with your friends, family, and colleagues.

We hope you enjoy!

About Phil White

• philwhitebooks.com
• Phil White on Twitter
• Phil on Amazon

Show Links

• Waterman 2.0
• MobilityWOD
• Kelly Starrett
• Ready to Run
• James Levine / Mayo Clinic / NEAT
• Rogue Fidget Bar
• StandUp App
• Gut smashing Kelly Starrett
• Dom d'Agostino
• Dr. Rhonda Patrick – Found My Fitness
• Patrick McKeown (Oxygen Advantage)
• XPT
• Art of Breath
• Buteyko breathing
• Wim Hof

Dr. Will Cole — Functional Medicine Expert and Ketotarian

We're back! Our guest today is Dr. Will Cole, a functional medicine expert and the author of the book Ketotarian, a book about the secrets of Vegan and fat adapted dieting. In addition to writing a ground-breaking book, Dr. Cole specializes in investigating underlying factors and creating tailored health programs for chronic conditions such as thyroid issues, autoimmune, hormonal dysfunctions, digestive disorders, diabetes, heart disease and fibromyalgia.

In this episode, we discuss what functional medicine means, some of the key markers of the "inflammation spectrum" for which you can test, and key principles of Ketotarian-ism.

• Dr. Cole's fasting protocol
• What are the best ways to measure ketosis
• What are people looking for when they're suffering from inflammation

This episode is a fascinating new perspective on the hottest trend in dieting. We hope you enjoy the conversation as much as we did! Please don't forget to share the podcast with your friends, family, and colleagues.

We hope you enjoy!

About Dr. Will Cole

• drwillcole.com
• Dr. Cole on Twitter
• Dr. Cole on Instagram

Show Links

• Cytokine model of cognitive function
• Inflammation blood marker tests:
• Hs-CRP
• Homocysteine
• Ferritin
• Galangal broth
• beta-Hydroxybutyric acid
• Ketonix
• OMAD
• The Power of Now and A New Earth by Eckhart Tolle
• Headspace
• Calm

Bob Troia Aka "Quantified Bob" – Technology Entrepreneur, Biohacker, and Self-Quantification Geek

Today's guest is Bob Troia - or "Quantified Bob" as he calls himself. Bob is not the average health and fitness geek; he's a geek's geek. With a background as a software engineer, Bob takes personal data analysis to a whole new level. As you'll quickly learn, he takes his tracking very seriously.

In this episode, we talk about the API Bob's built for his personal data, the underlying software architecture, his tracking strategy, and some of the data analysis tools he uses to make sense of the massage amounts of data he's collecting. If you love to geek-out on apps and tools as much as we do, Bob has you covered. He gives us an inside look at exactly what he uses, how he uses it, and why it's important.

Not only do we dive into the super geeky stuff—which we love—we also cover a wide-ranging list of topics that can be applied to anyone looking to live a longer, healthier life, including:

• What environmental factors he monitors and manages (e.g. air quality, water quality, and the electromagnetic radiation)
• How Bob uses data to personalize his diet
• What it means to build a biohacking gym
• Why Bob thinks Epigenetics are more important than Genetics
• And of course, all of the wonderful data tracking and analyzing tools your heart desires

This episode was a tech-lovers dream. We hope you enjoy the conversation as much as we did! Please don't forget to share the podcast with your friends, family, and colleagues.

About Bob

• Bob on Twitter
• quantifiedbob.com

Show Links

• Precision Xtra Glucose and Ketone Monitoring Kit
• CorSense
• ARX Fit
• PEMF
• Epigenetic clock
• Chronomics
• HACKD Fitness
• NanoVi
• Statwing
• Plotly
• Zenobase
• gyroscope

Wade Lightheart – Natural National Body Building Champion and Author

Life finds a way to nudge us in the right direction. Wade Lightheart is a wonderful example of how fate positions people on a life-changing path. Wade is a 3-time Natural National Bodybuilding Champion, advisor, and author. His latest book, "Staying Alive in a Toxic World", details his natural approach to achieve incredible health results, regardless of your individual circumstances. But Wade's journey to natural bodybuilding was set long ago, when as a young-adult, Wade experienced three pivotal events that forever shaped his health and fitness future.

In today's podcast, we learn about Wade's journey to bodybuilding and the near-encyclopedic knowledge he's accumulated for enzymes, amino acids, digestion, and physical and mental performance. We really cover a lot of ground in this episode. We spend a while diving into the details of his meditation practice, learning about the machine he uses to customize his water intake, and much more, including:

• How climate impacts raw diet
• Wade's daily diet and nutrition regimen
• How Wade sustains energy on a reduced protein diet
• How Wade integrates "cheat days" into his diet
• What dietary changes Wade recommends for strength vs. endurance
• What are the key benefits Wade derives from amino acids
• The differences between amino acids and enzymes
• Why Wade recommends using a journal
• Travel-ready superfoods
• What is the storage capacity of water
• The 5 types of water Wade uses every day

This episode is an eye-opening look into the little details we often overlook. We hope you enjoy the conversation as much as we did! Please don't forget to share the podcast with your friends, family, and colleagues.

About Wade

• Wade's Twitter
• BioOptimizers
• wadelightheart.net

Show Links

• Masszymes.com
• GlutenGuardian
• HCL Breakthrough
• P3-OM
• Viome
• Activation Oils
• Autobiography of a Yogi
• Water the Great Mystery
• Kangen Water
• Cells, Gels, and the Engines of Life by Gerald H. Pollack
• 10 Dogmas of Science
• The Awesome Health Podcast
• Ben Greenfield
• Bulletproof Radio
• The Tim Ferriss Show
• The Joe Rogan Experience
• Dr. Rhonda Patrick
• Thorp Institute
• Aniracetam
• Lion's Mane

Ivan Liachko – Co-founder & CEO at Phase Genomics

Today's guest is Ivan Liachko. Ivan is Co-Founder and CEO of a fascinating University of Washington spinout, Phase Genomics. With 20 years of experience and a Ph.D. in Genetics, Ivan is a leading expert in genetic/genomic research. Ivan and his teams at Phase Genomics have developed a new genomic discovery that, among other things, can help lead to longer lives and new drug developments.

In this episode, we learn all about Lil Bub and how the internet famous cat's poop helped Ivan discover entirely new organisms. In addition to some incredible discussions about the microbiome, we discuss parabiosis, genomic sequencing, and interesting future-facing technologies. Throughout our conversation, we cover a lot of valuable info, including:

• What Ivan learned from Lil Bub
• What is Parabiosis for poop transplants
• What Ivan recommends for chronic issues
• The difference between genome and metagenome
• How Ivan imagines tech helping in the near future

This episode is really scientific and you know what, we think it's fantastic. Please don't forget to share the podcast with your friends, family, and colleagues. If you enjoy this episode, be sure to check out the episodes with Alex Jiao of Silene Biotech and Leen Kawas of M3 Biotechnology.

About Ivan

• Ivan Liachko Twitter
• Phase Genomics

Show Links

• Lil Bub
• AnimalBiome
• FMT
• 16s sequencing
• Illumina
• Pacific Biosciences
• Oxford Nanopore Technologies

Stephan Guyenet – Neuroscientist and Author

Our guest today is Stephan Guyenet, Ph.D. Stephan has spent a long time in the neuroscience research world studying neurodegenerative disease and the neuroscience of body fatness. In other words, he knows why it's so hard to stick to your New Year's resolution. He's the author of The Hungry Brain, a book detailing the complex relationship between hormones, habits, and overeating.

During our conversation, we run the gamut on all aspects of body weight optimization, from drivers to set points and metabolic rate. Stephan has such a deep passion for the intricate connections that inhibit our ability to lose weight and stay healthy. Throughout our conversation, we cover a lot of really practical details, including:

• What key factors cause us to overeat and what we can do to stay balanced
• What your metabolism actually does and why it matters so much for weight maintenance
• Who is "Uncle Fat" and what he tells us about the traditional America diet
• What foods Stephan keeps in his backpack to stay healthy and energized while hiking
• What health advice Stephan disagrees with at the moment

Given the time of year, this conversation is incredibly topical, so we hope you find it helpful in your annual pursuit of a happier, healthier you. Please don't forget to share the podcast with your friends, family, and colleagues.

About Stephan

• Stephan Guyenet Twitter
• stephanguyenet.com
• The Hungry Brain

Show Links

• Leptin and Ghrelin
• Non-excercise activity thermogensis
• Direct calorimetry
• Wilbur Atwater
• Respirometry
• Doubly labeled water
• Uncle Fat Monkey

Stephan Guyenet – Neuroscientist and Author

Our guest today is Stephan Guyenet, Ph.D. Stephan has spent a long time in the neuroscience research world studying neurodegenerative disease and the neuroscience of body fatness. In other words, he knows why it's so hard to stick to your New Year's resolution. He's the author of The Hungry Brain, a book detailing the complex relationship between hormones, habits, and overeating.

During our conversation, we run the gamut on all aspects of body weight optimization, from drivers to set points and metabolic rate. Stephan has such a deep passion for the intricate connections that inhibit our ability to lose weight and stay healthy. Throughout our conversation, we cover a lot of really practical details, including:

• What key factors cause us to overeat and what we can do to stay balanced
• What your metabolism actually does and why it matters so much for weight maintenance
• Who is "Uncle Fat" and what he tells us about the traditional America diet
• What foods Stephan keeps in his backpack to stay healthy and energized while hiking
• What health advice Stephan disagrees with at the moment

Given the time of year, this conversation is incredibly topical, so we hope you find it helpful in your annual pursuit of a happier, healthier you. Please don't forget to share the podcast with your friends, family, and colleagues.

About Stephan

• Stephan Guyenet Twitter
• stephanguyenet.com
• The Hungry Brain

Show Links

• Leptin and Ghrelin
• Non-excercise activity thermogensis
• Direct calorimetry
• Wilbur Atwater
• Respirometry
• Doubly labeled water
• Uncle Fat Monkey

Dr. Maggie Ney – Co-Director of the Women's Clinic and Licensed Naturopathic Doctor

Today's episode is one of a kind. It's a long overdue discussion on a topic that takes a backseat far too often - women's health. To help us understand and explore this topic, we enlisted naturopathic doctor and co-director of the Women's Clinic at Akasha, Dr. Maggie Ney.

Dr. Ney's expertise is in healthy aging for women, with a special focus on hormone balancing. Her interest in this particular area is both incredibly relevant and highly personal. Having previously struggled with her own hormonal imbalance issues as a teenager, her enthusiasm is deeply rooted.

In our conversation with Dr. Ney, we cover a lot of really interesting topics ranging from recommendations for pregnant women to why she thinks hormone replacement therapy is critical after menopause and the what latest treatments for women's sexual health. The conversation answers many important questions, including:

• Why she's focused on women's health
• What Maggie recommends for stress reduction
• How diet can impact your menstrual cycle
• What are the differences in fasting between men and women
• What changes has Maggie seen in women getting pregnant
• What Maggie recommends for women entering menopause
• What is the Mona Lisa Touch

This conversation covers so much important information; we can't recommend it enough. Be sure to check out the incredible lightning round at the end of the episode, where Maggie shares specific advice for women of different age groups. We hope you enjoy the episode and share it with your friends, family, and colleagues.

About Dr. Ney

• Dr. Ney's Website
• Dr. Ney's Blog

Show Links

• Chaste tree
• Rhodiola
• Ashwagandha
• Headspace
• Calm
• Glo
• The Women's Health Initiative
• PRP
• Mona Lisa Touch
• Upgrade Labs
• Oura ring
• Muse
• Younger by Sara Gottfried
• The Hormone Cure by Sara Gottfried
• Dirty Genes by Ben Lynch
• Longevity Diet by Valter Longo
• The End of Alzheimer's by Dale Bredesen
• Wheat Belly by William Davis
• Eat Fat Get Thin by Mark Hyman

Matt Kaeberlein – Longevity Expert

Our guest today is Matt Kaeberlein, Ph.D., a globally recognized researcher and expert in the biology of aging. Dr. Kaeberlein's research is based around the premise that understanding the molecular mechanisms of aging will lead to interventions that slow the onset and progression of age-related chronic conditions, such as cancer, diabetes, kidney disease, heart disease, Alzheimer's and others. Dr. Kaeberlein received his Ph.D. from the Massachusetts Institute of Technology in 2002 advised by Leonard Guarente, and did his post-doctoral work with Stanley Fields in the Department of Genome Sciences at the University of Washington.

Dr. Kaeberlein's expertise in dietary restriction, longevity genes for therapeutics, aging in dogs, and Rapamycin really shines in this conversation. We were lucky enough to really explore his background while sharing our collective love of dogs. The conversation explores many areas, including:

• What is the difference between calories restriction and dietary restriction
• What are the biggest challenges with the science
• How Matt thinks about tailored dietary advice
• Why Matt launched the Dog Aging Project
• What we can learn from his research with dogs
• What is Rapamycin and why he's so interested in its effects

This conversation was incredibly illuminating and really fun. We hope you enjoy the episode and share it with your friends, family, and colleagues.

About Matt

• Matt Kaeberlein
• Matt Kaeberlein Twitter

Show Links

• Next Generation sequences
• Metabolomics
• Epigenetic clocks
• Calorie Restriction Society
• TAME Trial
• Rapamycin
• Daniel Promislow
• Dog Aging Project
• Acarbose
• NIA Interventions Testing Program
• Shock center of excellence
• George M. Martin
• Rapalog Everolimus

Our guest today needs no introduction. It is the one and only Aubrey de Grey, a leading biomedical gerontologist, computer scientist, author, and entrepreneur whose work in longevity research is widely known and regularly referenced by many in the industry. He is the Chief Science Officer of the SENS Research Foundation and VP of New Technology Discovery at AgeX Therapeutics, Inc. In many respects, Aubrey is one of the most prominent, if not provocative figures in longevity science.

What makes Aubrey so provocative? Well, aside from his exceptionally long beard, he is the leading advocate of the controversial view that technology may one day enable humans to control the aging process and live well into our hundreds, or even thousands. As much as he believes this, he also knows that there are two main obstacles to achieving this utopia: money and time. While Aubrey's research is funded by some of the biggest investors, he notes that the "pro-aging trance" has historically held them back. This conversation with Aubrey uncovers the theory of his pro-aging trance phenomena and many incredibly insightful details, including:

• How to remove senescent cells from our body
• What investments are at the top of his list
• Why investor Peter Thiel gave him $6M in funding
• What locations are hot spots for longevity research and innovation
• Where he's seen the biggest breakthroughs
• When we can expect to benefit from his research
• What is the "pro-aging trance" and why it's holding us back

This was a really exciting episode that gave the team a chance to hear a unique perspective. We hope you enjoy the episode and share it with your friends, family, and colleagues.

About Aubrey

• Aubrey de Grey
• Aubrey de Grey on Twitter

Show Links

• Sens.org
• Senolytics
• Unity Biotechnology
• Peter Thiel
• Insilico medicine
• Aubrey de Grey – Living to 1000 Years Old
• Ending Aging by Aubrey de Grey