Dr. Gil Blander and Ashley Reaver dive into the science behind GLP-1 agonists, a class of drugs originally developed for type 2 diabetes but now widely used for weight management and longevity. They explore how these medications work, their effects on appetite, metabolism, and inflammation, and why they might be a game-changer for cardiovascular health, brain function, and fertility. While promising, they emphasize the importance of long-term research and consulting with medical professionals before considering these treatments.

The conversation shifts to the role of wearables in health tracking. Gil shares insights on devices like the Apple Watch, Oura Ring, and Whoop, highlighting their capabilities in tracking sleep, fitness, illness detection, and fall prevention—especially for older adults. They break down how different wearables cater to specific needs and the future of personalized health monitoring.

As the science of longevity evolves, Gil and Ashley stress the importance of staying informed, making data-driven decisions, and using technology wisely. Whether through cutting-edge pharmaceuticals or smart wearables, optimizing health is now more accessible than ever.


Host-at-a-Glance

💡 Name: Gil Blander 

💡What he does: Founder and CSO

💡Company: InsideTracker

Host-at-a-Glance

💡 Name: Ashley Reaver 

💡What she does: Lead Nutrition Scientist

💡Company: InsideTracker

Episode highlights:

[00:00:00] Introduction 
[00:02:02] Understanding GLP-1 Hormones
[00:04:26] GLP-1 Receptor Agonists: Mechanism and Benefits
[00:06:50] Impact of GLP-1 on Weight and Health
[00:21:16] Side Effects and Considerations of GLP-1 Agonists
[00:26:31] The Future of GLP-1 Agonists
[00:34:54] Exploring Wearables for Health
[00:36:08] Choosing the Right Wearable
[00:40:29] Wearables for Detecting Illness and Falls
[00:47:12] Conclusion and Final Thoughts

Key Insights

GLP-1 Agonists: A Breakthrough for Weight and Metabolic Health

GLP-1 agonists, originally developed for type 2 diabetes, have become a game-changer for weight loss, appetite control, and longevity. These drugs mimic natural gut hormones that regulate hunger and insulin secretion, helping people feel full longer and stabilizing blood sugar levels. Studies show that GLP-1 agonists can reduce body weight by up to 25%, a level comparable to bariatric surgery. Beyond weight management, these drugs may lower inflammation, improve cardiovascular health, and even reduce the risk of certain cancers. However, long-term use is likely necessary, as stopping the medication often leads to weight regain. Gil and Ashley emphasize the importance of medical supervision and highlight ongoing research into how GLP-1 impacts cognitive function and fertility.

Wearables: The Future of Personalized Health Tracking

Wearables are reshaping how individuals monitor their health from fitness to disease prevention. Gil and Ashley break down Apple Watch, Oura Ring, and Whoop, each catering to different needs. Apple Watch excels at fall detection and emergency response, making it ideal for older adults. Oura Ring provides early illness detection through temperature and heart rate variability tracking. Whoop is favored by athletes for its detailed recovery insights and sleep monitoring. Wearables aren’t just for data collection—they drive behavior change, encouraging users to improve sleep, exercise, and stress management. With AI-driven health coaching on the rise, the hosts predict that wearables will play a central role in proactive healthcare and longevity strategies.

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, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of Forever Strong. Gabrielle discusses the growing epidemic of sarcopenia, the loss of muscle mass and strength, accelerated by the use of GLP-1 medications. She emphasizes the importance of muscle health for overall longevity and introduces the concept of "muscle span."

Gil and Gabrielle explore the critical role of skeletal muscle as a metabolically active organ, its impact on longevity, and the best ways to build and maintain muscle throughout life. They delve into the public's misconception of prioritizing today's needs over tomorrow's health, highlighting the need for preventative measures like strength training. The conversation touches upon the complexities of protein consumption, emphasizing the importance of meeting daily protein goals and the often-overlooked nutritional needs for healthy aging.

Finally, they address common misconceptions regarding hormone replacement therapy and the importance of prioritizing muscle-centric medicine. This episode offers actionable insights and valuable knowledge for anyone seeking to optimize their health and longevity through a deeper understanding of muscle health.

Guest-at-a-Glance

💡 Name: Dr. Gabrielle Lyon 

💡What they do: N/A

💡Company: Dr. Gabrielle Lyon

💡Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity.
💡 Where to find them: LinkedIn, Instagram

Episode highlights:

[01:09] Meet Dr. Gabrielle Lyon
[06:09] The Importance of Muscle Health
[09:37] Writing and Impact of 'Forever Strong'
[14:45] The Role of Skeletal Muscle
[21:54] Building and Maintaining Muscle
[26:40] The New Epidemic: Muscle Loss
[30:22] Optimizing Health with InsideTracker
[39:41] The Importance of Healthy Skeletal Muscle
[43:03] The Reality of Aging and Taking Action
[45:43] Hormone Replacement Therapy: A Controversial Topic
[53:52] Understanding Dietary Protein
[01:00:23] Protein Consumption and Distribution
[01:03:33] The Role of Animal-Based Products in Human Health
[01:15:55] Supplements for Muscle Building and Health
[01:17:51] Top Tips for Health Span and Longevity

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 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:

• Introduction: 00:00:00
• Dr. Olshansky book: 00:05:40
• What was the lifespan 100 years ago and what is it today?
  : 00:08:00
• Average vs longer lifespan: 00:19:00
• Death rate at extreme old ages: 00:22:00
• What can break the lifespan ceiling?: 00:26:27
• What are the chances of someone living up to 120 years old?: 00:28:00
• Disparities in Longevity: The Social Determinants of Health: 00:32:00
• GLP-1 as a longevity drug: 00:37:00
• Why women live longer than men: 00:41:00
• How does becoming a U.S. president impact lifespan and healthspan?: 00:46:00
• How long can our listeners aim to live?: 00:50:00
• What are the key milestones in longevity discoveries over the past few decades?: 00:55:00
• What is your top tip for a health span and longevity: 01:15:33

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:

• Introduction: 00:00:00
• Dr. Barzilai’s Journey into Science: 00:03:43
• The Importance of Translating Science into Practice: 00:10:00
• The Role of Social Media in Longevity Science: 00:16:37
• Defining Biogerontology: 00:22:32
• Understanding the Hallmarks of Aging: 00:24:27
• The Role of Lifestyle Medicine in Preventing Premature Mortality: 00:36:13
• Caloric Restriction and Its Effects on Lifespan: 00:37:33
• Human Trials and the Challenges of Compliance: 00:41:13
• The Potential of Rapamycin and mTOR Inhibitors: 00:42:05
• The Importance of Lifestyle Medicine: 00:51:25
• Precision Medicine: Tailoring Health Interventions: 01:02:56
• GLP-1 and Alcohol Absorption: 01:12:30
• Exercise and Mortality Reduction: 01:15:33
• Biomarkers and Metabolic Health: 01:19:38
• Longevity Drugs and Supplements: 01:25:43
• Epigenetic Reprogramming and Aging: 01:45:06

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:

• Introduction: 00:00:00
• From Astrophysics to Nutrition: An Unlikely Journey?: 00:06:00
• The Power of AI in Food Logging: 00:11:00
• The "Human" Factor: Addressing Challenges with Data Accuracy: 00:22:00
• AI and the Healthcare System: A Balancing Act?: 00:45:00
• Top tip to improve healthspan: 00:50:00

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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:

• 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

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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

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

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:

• Introduction: 00:00:00
• What is GLP-1: 00:03:00
• what is a GLP-1 agonist: 00:04:15
• what are the target organs of the GLP-1 agonist?: 00:06:30
• what is the effect of the GLP-1 agonist on a diabetic patient?
  : 00:10:00
• What percentage of a diabetic patient on GLP-1 have complete remission: 00:11:30
• How long did it take to bring a drug to market from the moment you first discovered it: 00:23:30
• What is the GLP-1 effect on cognition and dementia: 00:29:00
• GLP-1 effect on kidney diseases: 00:32:00
• GLP-1 positive effect on fertility: 00:35:00
• GLP-1 positive effect on cancer: 00:37:30
• Should a patient be on GLP-1 for life: 00:41:00
• GLP-1 related side effects: 00:48:00
• GLP-1 effect on resting heart rate: 00:52:30
• GLP-1 related side effects: 00:48:00
• GLP-1 from Lilly vs novo nordisk: 00:55:00
• GLP-1 oral versus the injectable: 00:58:00
• GLP-1 effect on lifespan: 01:00:30
• GLP-1 effect on lifespan: 01:00:30
• What led you to become a scientist: 01:03:00
• The story of discovering the GLP-1: 01:04:30
• How did you successfully extend the half-life of the GLP-1 agonist: 01:09:00
• GLP-1 moving from once a day to once a week: 01:16:00
• Top tip to improve healthspan: 01:18:00

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:

• Introduction: 00:00:00
• Why have you decided to become a scientist: 00:02:30
• What is fermentation: 00:07:45
• What microbes are involved in fermentation: 00:08:40
• How those microbes get into the fermented food: 00:09:35
• When the Humankind started to utilize fermentation: 00:11:20
• What is the difference between Probiotics and Live Cultures: 00:15:15
• What are the benefits of fermented food consumption: 00:17:43
• What foods are produced through lactic acid fermentation, and what are the best methods for making them at home: 00:23:10
• What is the positive effect of fermented foods on inflammation: 00:29:18
• What impact do fermented foods have on longevity: 00:32:10
• What are Postbiotics: 00:35:05
• Top tip for healthspan: 00:44:20

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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