In this episode of Longevity By Design, Dr. Layne Norton, Founder of BioLayne and Carbon app, joins Gil Blander to discuss optimizing nutrition and fitness for a longer, healthier life. Layne emphasizes the importance of prioritizing scientific evidence over popular narratives, highlighting how easily isolated studies can be misinterpreted. He stresses the power of personalized approaches to nutrition and fitness, advocating for a critical approach to information consumption.

Layne dives into the complexities of protein intake, challenging common misconceptions. He advocates for a protein intake above the recommended daily allowance, stressing the role of muscle mass in overall health and longevity. Layne explains the importance of resistance training, even for older adults, to maintain muscle mass and reduce fall risk. He advocates for finding enjoyment in exercise, stressing that passion fuels consistency.

Beyond physical health, Layne underscores the impact of mental health on longevity. He discusses the detrimental effects of stress, provides practical stress management tips, and encourages healthy boundaries. Layne’s holistic approach highlights lifestyle factors, nutrition, training, and stress management , as key drivers of a longer, healthier lifespan.

Guest-at-a-Glance

💡 Name: Dr. Layne Norton 

💡What they do:  Owner of BioLayne

💡Company: BioLayne and the Carbon app

💡Noteworthy: Nutrition scientist, fitness expert, and evidence-based educator bridging the gap between science and application.

Episode highlights:

[00:00:52] Introduction to Longevity By Design
[00:01:03] Meet Dr. Layne Norton
[00:02:00] Layne's Academic Journey
[00:03:48] Choosing the Right Advisor
[00:06:56] The Importance of Critical Analysis in Research
[00:10:00] Transitioning from Academia to Public Communication
[00:11:29] The Role of Social Media in Science Communication
[00:13:33] Launching a Podcast and Future Plans
[00:17:09] Understanding Risk and Misconceptions in Health
[00:22:59] The Importance of Protein in Aging
[00:41:50] Protein Consumption for Non-Daily Lifters
[00:43:07] Debunking the Protein Timing Myth
[00:45:31] Protein Distribution and Muscle Growth
[00:50:09] Resistance Training for Older Adults
[00:53:45] The Importance of Recovery and Sleep
[00:56:15] Managing Psychological Stress
[01:01:31] Wearable Data and Subjective Feelings
[01:04:42] The Impact of GLP-1 Agonists on Weight Loss
[01:09:47] Supplements for Health and Longevity
[01:13:32] AI in Health and Wellness
[01:14:46] Advice for Different Life Stages
[01:17:45] Top Tips for Health and Longevity

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On this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Evelyne Bischof, President of the Healthy Longevity Medicine Society.  Evelyne discusses her background in internal medicine and oncology and how her work puzzling together patient diagnoses led her to the field of longevity medicine. She highlights the importance of optimizing health span, not just lifespan, and how healthy longevity medicine benefits not only individuals, but population health and the world economy as well.

Gil and Evelyne explore the difference between longevity medicine and traditional healthcare. Evelyne explains that longevity medicine uses a broader range of diagnostics, including advanced biomarkers, imaging, and cognitive tests. This approach aims to build a personalized health trajectory for each patient. They also discuss the role of AI in healthcare, with Evelyne expressing hope for faster, AI-driven diagnostics and drug discovery in the future.

Finally, they touch upon the Healthy Longevity Medicine Society, its mission to establish longevity medicine as a recognized medical discipline, and the exciting developments in the field, such as the SHARP study at the Sheba Longevity Center. Evelyne emphasizes the importance of being data-driven and encourages listeners to collect and track their own health data. She believes this empowers individuals to make informed decisions about their health and longevity.

Guest-at-a-Glance

💡 Name: Dr. Evelyne Bischof 

💡What they do: President

💡Company: Healthy Longevity Medicine Society (HLMS)

💡Noteworthy: Physician-scientist specializing in longevity and precision medicine.

💡 Where to find her:LinkedIn

Episode highlights:

[00:01:24] Meet Dr. Evelyne Bischof
[00:05:12] The Concept of Longevity Medicine
[00:08:42] Health Span vs. Lifespan
[00:11:39] The Role of Diagnostics in Longevity Medicine
[00:22:54] Global Landscape of Longevity Medicine
[00:29:50] Collaborations and Growth Initiatives
[00:30:30] Monthly Case Studies and Activities
[00:31:27] Membership and Target Audience
[00:34:42] Organizational Structure and Leadership
[00:39:52] Shiba Longevity Center Overview
[00:45:22] Future of Longevity Medicine
[00:50:27] Top Healthspan Tips and Final Thoughts

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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 talks with Dr. Renee Deehan and Paul Fabian about Inside Tracker's new Healthspan Habits Score feature. This innovative tool analyzes data from wearable devices and daily journal entries to identify the most impactful habit to improve each week for better health span and longevity.

The guests explain how the algorithm processes up to 15 different variables, including sleep quality, step count, and lifestyle factors to create a personalized weekly score. Rather than overwhelming users with multiple recommendations, the report focuses on one key habit to change, applying behavioral science principles for sustainable improvement.

Deehan and Fabian detail how the system evaluates six weeks of data to identify trends and provide targeted recommendations, helping users bridge the gap between blood tests with actionable weekly guidance based on scientific research linking these habits to longevity outcomes.

Guest-at-a-Glance 

💡 Name: Dr. Renee Deehan 

💡 What she does: Senior Vice President of Science and Artificial Intelligence 

💡 Company: InsideTracker 

💡 Noteworthy: Expert in precision health with a PhD from UC Berkeley 

💡 Where to find her:LinkedIn

Guest-at-a-Glance 

💡 Name: Paul Fabian 

💡 What he does: Researcher 

💡 Company: InsideTracker 

💡 Noteworthy: Specializes in genetics,  exercise biomarkers, and data-driven health recommendations 

💡 Where to find him:LinkedIn

Episode highlights:

Introduction to Healthspan and Lifespan 00:00:00
Meet the Experts: Dr. Renee Dhan and Paul Fabian 00:01:07
Paul Fabian's Journey to Science 00:03:24
Introducing the Health Span Habits Core Tool 00:04:31
Inspiration Behind the Health Span Habits Core 00:05:07
How the Health Span Habits Core Works 00:06:40
Personalized Health Recommendations 00:08:02
How does  Insight Tracker turn intent into action 00:10:16
How the Health Span Habit Score is Calculated 00:13:25
The Importance of Bedtime Consistency 00:22:00
Behavioral Science in Health Tracking 00:25:35
User Feedback and Future Directions 00:31:38
Final Thoughts and Tips for Longevity 00:42:20 

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Dr. Gil Blander welcomes Dr. Daniel Durand, Chief Medical Officer at Prenuvo, to Longevity by Design for a deep dive into the future of preventative healthcare. Dr. Durand shares how full-body MRI is redefining early detection by making advanced imaging accessible, non-invasive, and radiation-free. He explains why MRI, as a soft tissue imaging modality, offers unmatched insight into early-stage cancers and chronic conditions.

The conversation unpacks misconceptions around overdiagnosis and false positives, challenging the idea that “not knowing” is safer. Dr. Durand outlines how AI-enhanced imaging, paired with structured follow-up care, reduces unnecessary biopsies and improves diagnostic accuracy. He also discusses the emotional and systemic costs and benefits of proactive screening.
Looking ahead, Dr. Durand envisions a healthcare model built on data, personalization, and patient empowerment. He argues that gathering better information, earlier, will shift the focus from treatment to prevention and help more people maintain peak health for longer.

Guest-at-a-Glance

💡 Name: Dr. Daniel Durand

💡What he does: Chief Medical Officer

💡Company: Prenuvo

💡Noteworthy: Leader in radiology innovation and early detection through full-body MRI.

💡 Where to find him: LinkedIn  

Episode highlights:

Introduction to MRI and Its Advancements 00:00:00
Welcome and Guest Introduction 00:00:59 
Dr. Durand's Career Journey 00:02:07  
Choosing Radiology and MRI 00:03:09
The Future of Radiology and AI 00:04:48
Early Detection and Preventative Health 00:11:21
The Patient Experience at Pvo 00:29:27
Capabilities and Benefits of MRI 00:35:47
Liquid Biopsy vs. Whole Body MRI 00:44:00
Combining Diagnostic Methods 00:46:31
Colonoscopy and MRI: Complementary Tools 00:48:30 
Risks and Benefits of Full Body MRI 00:51:28
Addressing Concerns and Criticisms 00:54:37
Patient Empowerment and the Future of Diagnostics 00:55:44
Emotional Impact of Diagnostic Information 00:57:00 
Consultation and Communication with Patients 01:01:14 
Technological Innovations in MRI 01:05:07
Target Audience for Full Body MRI 01:10:52
Future of Healthspan and Longevity 01:16:18

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In this episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Eran Segal, Professor at the Weizmann Institute of Science, to explore the intersection of artificial intelligence (AI) and personalized health. The conversation dives into how AI and machine learning are transforming our understanding of nutrition, disease prediction, and overall longevity. Eran provides a clear overview of AI, machine learning, and deep learning, explaining how these technologies can be applied to various health domains.

Eran discusses the potential of AI agents in healthcare, such as scheduling appointments, managing medications, and even creating personalized dietary recommendations. He highlights the importance of data in training AI models, noting that the healthcare industry lags behind in publicly available and diverse data sets. The 10K Initiative, a project Eran leads, aims to address this issue by collecting comprehensive data on individuals to build more holistic AI models for personalized health.

Gil and Eran consider the future, envisioning AI-powered digital twins that can simulate the impact of lifestyle changes on disease development. While AI offers exciting possibilities, Eran cautions against over-reliance, emphasizing the need for continued human oversight and validation. He reiterates that the foundation of longevity still relies on simple habits: sleep well, eat well, and exercise regularly.

Guest-at-a-Glance

💡 Name: Dr. Eran Segal 

💡What they do: Professor 

💡Company: Weizmann Institute of Science

💡Noteworthy: Computional biologist revolutionizing precision medicine with AI and personalized nutrition.

💡 Where to find them: LinkedIn  

Episode highlights:

Meet Dr. Eran Sega: 00:01:19
Eran's Journey to Becoming a Scientist: 00:02:25
Understanding Personalized Nutrition: 00:04:40
The Link Between Nutrition and Longevity: 00:07:02
Introduction to AI and Machine Learning: 00:08:07
Deep Learning and Generative Models Explained: 00:10:09
The Revolution of Large Language Models (LLMs): 00:13:42
Practical Use Cases of AI Tools: 00: 19:12
The Future of Programming with AI: 00:23:54
The Rise of AI Agents: 00:28:20
AI in Health and Wellness: 00:29:27
Exploring the Best Uses of LLM and ChatGPT: 00:33:23
Real-World Examples of LLM Applications: 00:34:23
Limitations and Risks of LLM Technology: 00: 36:08
Comparing ChatGPT with Other LLM Tools: 00:39:01
Generative AI in Healthcare: Applications and Limitations: 00:39:57
The 10K Initiative: Revolutionizing Health Data: 00:45:31
Future Applications of LLM in Personalized Health: 00:49:19
Looking Ahead: The Future of AI and Healthcare: 00:56:11
Key Takeaways for Health and Longevity: 00:58:10

For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

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