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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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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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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On this episode of Longevity by Design, Dr. Gil Blander welcomes Dr. Yanina Pepino, Professor of Ingestive Behavior at the University of Illinois, to discuss the fascinating link between taste, personal preferences, and long-term health. Yanina's research shows our food environment significantly shapes cravings. This exposure starts as early as the womb, impacting future preferences.

Yanina explains that bariatric surgery and GLP-1 medications are powerful tools for weight management. However, she emphasizes the importance of using these interventions as opportunities to adopt healthier eating habits. She highlights the potential of GLP-1 agonists as a treatment for alcohol use disorder, noting their ability to reduce alcohol cravings.

The conversation also explores the impact of non-nutritive sweeteners. While generally considered safe, Yanina's research suggests that these sweeteners may have metabolic effects. She encourages listeners to be mindful of their intake and to prioritize natural sugars in moderation.

Episode highlights:

• Introduction: 00:00:00
• Why have you decided to be a scientist: 00:03:40
• How did you get interested in the taste & smell preference in humans: 00:04:40
• The Impact of Maternal Alcohol Consumption During Pregnancy on Newborn Alcohol Preferences: 00:06:00
• What you consume during pregnancy can influence your newborn’s preferences: 00:08:00
• What Are the Individual Differences in Human Taste: 00:08:20
• Do you know if taste perception is influenced by an individual’s specific macro- and micronutrient needs: 00:14:00
• What are the effects of bariatric surgery-induced weight loss on flavor perception, eating behavior, and alcohol drinking: 00:16:00
• The Impact of GLP-1 Drug Use on flavor perception: 00:26:45
• The Impact of lifestyle-related Weight Loss on flavor perception: 00:30:10
• The Negative Impact of Alcohol Consumption on Bariatric Surgery Patients: 00:34:30
• The potential positive impact of GLP-1 injection on Alcohol Consumption: 00:39:30
• What Is the Effect of Non-Caloric Sweeteners on Post-Meal Glucose Spikes and Health: 00:41:30
• Bitter taste and why some of us don't like it: 00:52:00
• Lessons from the COVID-19 Pandemic on Taste and Smell Perception: 00:54:30
• Yanina's top tip for healthspan: 00:42:10

Early Taste Exposure Shapes Lifelong Preferences

What we eat during pregnancy and infancy might pre-program a child's future food preferences. Yanina's research reveals that exposure to flavors, even in the womb, can influence what we enjoy eating later in life. This highlights the importance of establishing healthy eating patterns from the very beginning, as those early experiences can have lasting effects. Parents and caregivers have a powerful role in shaping those early preferences for a healthier future generation.

Bariatric Surgery and GLP-1 Offer a Chance to "Reset"

Both bariatric surgery and GLP-1 medications are not just quick fixes, but opportunities to rewire your relationship with food. While these interventions can significantly impact hunger hormones and promote weight loss, their long-term success relies on behavioral change. Yanina stresses the importance of using this period of altered appetite to explore new, healthier food choices and establish lasting dietary habits.

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In this special "Ask Me Anything" episode of the Longevity by Design podcast, Ashley Reaver and Dr. Gil Blander from InsideTracker delve into their latest innovation, the Nutrition Nutrition Deep Dive Solution. After years of research and development, they share the journey of creating a food recognition platform that helps users track their food intake in real time. The goal is to provide users with personalized recommendations for better health and nutrition based on their dietary habits.

Dr. Blander explains the challenges that arose over nearly a decade of development, including the complexity of assessing nutritional needs accurately. Through collaboration with experts from Tufts School of Nutrition, InsideTracker has refined its approach, incorporating not only food frequency questionnaires but also real-time food logging. This solution enables users to optimize their intake of macro and micronutrients to improve health outcomes.

Ashley emphasizes how this technology allows for a more holistic view of a person's nutrition and its impact on biomarkers, performance, and sleep. With the addition of real-time data, users can now receive tailored insights that align with their fitness and wellness goals.

Episode highlights

• Introduction: 00:00:00
• Nutrition Deep Dive Ideation: 00:01:35
• Why the Development of the Nutrition Solution Took So Long: 00:02:50
• What is the problem we tried to solve:  00:05:25
• What is the Value of the Nutrition Deep Dive for the User: 00:07:00
  
  
• What Are the Expectations for a Nutrition Deep Dive User: 00:09:25
• What Does a Nutrition Deep Dive User Receive in Exchange for One Week of Nutrition Logging: 00:11:50
• How Often Should Nutrition Deep Dive Users Complete the 7-Day Logging: 00:16:35
• Why 7-Days Logging: 00:19:00
• Summary 00:21:10
  
  

 The Evolution of the Nutrition Deep Dive

InsideTracker's Nutrition Deep Dive was a decade-long project aimed at solving the challenge of personalized nutrition. Dr. Blander explains that the project began with the realization that no one had figured out how to match the right food with the right person at the right time. The team worked extensively, developing multiple iterations, collaborating with leading scientists, and employing cutting-edge technology, including food recognition platforms and barcode readers. Despite the prolonged process, their persistence led to a comprehensive solution that analyzes user input, such as food consumption and biomarker data, to offer personalized nutritional insights.

Food Tracking Technology: A Game-Changer

One of the most exciting aspects of InsideTracker’s Nutrition Deep Dive innovation is its food recognition technology. Users can log food through various methods, including scanning barcodes or using their iPhone camera to identify food items. The system is capable of analyzing over 4,000 foods, and the database is continuously expanding. This ability to gather real-time nutrition data revolutionizes how users can assess their diet. When paired with data from fitness trackers, the insights help to better understand the connection between food, sleep, exercise, and overall performance, thus optimizing health.

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In this episode of Longevity by Design, our host Dr. Gil Blander speaks with Dr. David Sinclair, a professor of genetics at Harvard Medical School, about the science behind aging and how we can extend both lifespan and healthspan. Dr. Sinclair shares his groundbreaking research on the role of epigenetic changes in aging and the potential to reverse this process.

He explains how lifestyle factors, such as diet and exercise, can greatly impact our longevity, and highlights the importance of regularly monitoring health markers like blood glucose and cholesterol. Dr. Sinclair emphasizes the power of technology, including blood tests and personalized health tracking, to help individuals live healthier, longer lives.

The conversation also dives into cutting-edge research on longevity drugs and therapies, including gene therapy and reprogramming cells to a younger state. Dr. Sinclair discusses the promising future of treatments aimed at reversing aging and improving the quality of life well into old age.

Episode highlights:

• Introduction: 00:00:00
• Why have you decided to be a scientist and not a painter: 00:02:40
• What is the difference between healthspan and lifespan: 00:06:00
• Can we extend our lifespan: 00:07:10
• What should you do to increase your healthspan: 00:09:40
• How can we increase our lifespan: 00:14:45
• Upcoming Season of David’s Podcast: 00:19:40
• GLP-1 as a longevity drug: 00:21:40
• The information theory of aging: 00:25:40
• How are cells and organisms reprogrammed in the lab: 00:30:10
• What are the future opportunities in cell reprogramming: 00:32:50
• What is the effect of reprogramming on cancer cells: 00:36:00
• What is the effect of reprogramming on senescent cells: 00:38:50
• David's top tip for healthspan: 00:42:10

Epigenetic Changes Drive the Aging Process

David Sinclair explains that aging is not just wear and tear on the body, but a loss of information within cells. This concept, known as epigenetic aging, involves cells losing their ability to read the right genes at the right time. As cells age, they lose their identity, leading to aging and age-related diseases. The exciting part of this discovery is that these changes may be reversible. Dr. Sinclair’s research focuses on reprogramming cells to restore their youthful function, potentially turning back the biological clock and extending healthspan and lifespan.

Lifestyle Choices Are Key to Longevity

David Sinclair emphasizes that simple lifestyle choices—like diet, exercise, and regular health monitoring—can have a profound impact on both healthspan and lifespan. He stresses the importance of moving regularly, avoiding processed foods, and maintaining a healthy weight. These actions, along with monitoring key biomarkers such as glucose and cholesterol, are crucial in delaying the onset of age-related diseases. Sinclair’s father, who at 85 is in excellent health, serves as a prime example of how these practices can help people live healthier, longer lives.

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In this episode of Longevity by Design, Dr. Gil Blander talks with Dr. Renee Deehan, Senior Vice President of Science and AI at InsideTracker. They explore the world of artificial intelligence and its applications in health and wellness.

Renee explains the differences between AI, machine learning, and large language models (LLMs). She discusses how InsideTracker has developed a specialized LLM called Ask InsideTracker. This tool allows users to interact with a vast knowledge base of health and wellness information.

The conversation delves into the potential future applications of AI in personalized health recommendations. Renee emphasizes the importance of data privacy and security when developing these tools. She also shares her perspective on the broader impact of AI in various industries and its potential to enhance decision-making processes.

Episode highlights:

• Introduction: 00:00:00
• Defining AI and Machine Learning in Simple Terms: 00:04:00
• AI is a branch of computer science: 00:05:00
• The Power and Limitations of Large Language Models: 00:08:00
• Developing Specialized AI Tools for Health and Wellness: 00:25:00
• GPT general foundational model: 00:26:00
• The Future of AI in Personalized Health Recommendations: 00:37:00
• A balance between nutrition, exercise, and recovery: 00:47:00
• The best habit that you can do: 00:48:00

Specialized LLMs Enhance Health Information Accuracy

LLMs tailored to specific domains can significantly improve the quality and reliability of information provided to users. By constraining general AI models with specialized knowledge, such as InsideTracker's corpus of health and wellness blog posts, these tools can deliver more accurate and relevant answers. This approach helps filter out noise and misinformation often found in general internet searches. For health and wellness applications, specialized LLMs can offer personalized insights based on high-quality, expert-reviewed content. This method bridges the gap between vast amounts of available information and individual user needs, potentially revolutionizing how people access and understand health-related information.

AI in Health: Balancing Personalization and Privacy

The integration of AI in health and wellness platforms promises highly personalized recommendations but raises important privacy concerns. As these systems evolve to incorporate individual health data, such as biomarkers and lifestyle information, the potential for tailored advice increases dramatically. However, this advancement requires robust security measures to protect sensitive personal information. The challenge lies in creating AI systems that can access and analyze personal health data while maintaining strict privacy standards. Striking this balance is crucial for the widespread adoption and trust in AI-powered health tools, potentially transforming how individuals manage their health and make lifestyle decisions.

Continuous Refinement Key to AI Tool Effectiveness

The development and improvement of AI tools, particularly in health and wellness, require ongoing refinement based on user interactions and feedback. This iterative process involves analyzing user queries, identifying areas of improvement, and continuously updating the AI model. By studying how users interact with the tool and the types of questions they ask, developers can enhance the AI's ability to provide relevant and accurate information. This approach ensures that AI tools evolve to meet user needs more effectively over time. The continuous refinement process is crucial for maintaining the tool's reliability and relevance, especially in rapidly evolving fields like health and wellness.

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