Dr. Nick Burd, PhD, is a skeletal muscle physiologist with an expertise in protein metabolism and exercise. In this episode, Dr. Burd discusses the importance of maintaining muscle mass as we age, expressing that “strong is the new healthy.” 

While adequate protein intake is an important aspect of gaining muscle and maintaining healthspan, many people in the US actually over consume protein. In this discussion, Dr. Burd talks about how much protein we truly need, whether or not there is an optimal time to consume protein after exercise, and how to best distribute protein intake throughout the day. He explains why consuming protein from food sources rather than as a powder may be better for muscle growth, and shares why protein is critical for endurance athletes. 

Episode timestamps: 

• Introduction: (0:00–1:50) 
• Why Dr. Burd became a scientist (1:50–4:00)
• The three types of muscle (4:00–5:00) 
• How much of our muscle mass is skeletal muscle? (5:00–5:40)
• How obesity impacts muscle mass (5:40–8:16)
• What is a DEXA scan (8:16–10:30) 
• Benefits of exercise on skeletal muscle (10:30–14:00) 
• Sedentary behavior is detrimental to muscle tissue (14:00–19:00)
• “Strong is the new healthy” (19:00–20:00)
• Skeletal muscle and metabolic health (20:00–22:00)
• Many people over consume protein (22:00–26:50)
• Is there an optimal time to consume protein after exercise? (26:50–31:30) 
• Protein powders vs. whole food sources of protein (31:30–35:50) 
• Distribution of protein throughout the day (33:50–45:34)
• Why protein is important for endurance athletes (45:34–51:20) 
• Protein needs for different ages, ethnicities, and gender (51:20–55:20)
• Resistance training in post menopausal women (55:20–1:01:00)
• Top tip for healthspan (1:01:00–end) 

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

In this episode of Longevity By Design, Dr. Gil Blander and Ashley Reaver interview Dr. Sara Gottfried. Dr. Gottfried received her MD from Harvard Medical School and completed residency at UCSF, however she is more likely to prescribe a continuous glucose monitor and personalized nutrition plan to her patients than the latest pharmaceutical.

This episode is a must listen for anyone trying to optimize their wellness plan. Dr. Gottfried discusses all the data she tracks and how that helps her practice precision medicine. This conversation also sheds light on how birth control pills impact women's health, how erectile dysfunction is an early warning sign for atherosclerosis, and gives advice for women seeking hormone replacement therapy.

Episode timestamps: 

• Introduction: (0:00–1:00) 
• Dr. Gottfried’s motivation for becoming a physician: (1:00–4:30)
• Dr. Gottfried’s fascination with performance and healthspan: (4:30–5:30)
• How do we define “hormone balance”: (5:30–7:10)
• Is hormone balance more common in men or women? (7:10–9:30)
• Understanding heart disease trends in women: (9:30–12:07
• Why women should track their body composition over time: (12:07–16:23) 
• Testosterone is the most abundant hormone in the female body: (16:23–19:19)
• Chronic stress can accelerate testosterone decline in women (19:19–20:20)
• How the birth control pill impacts women: (20:20–26:58) 
• Cortisol is one of the most important hormones in the body: (26:58–32:50)
• Dr. Gottfried’s recommendation for lowering cortisol?: (32:50–37:30)
• Insulin and avoiding diabetes: (37:30–38:45)
• Tracking your metrics over time (time-series): (38:45–40:30) 
• DEXA scans and tracking body composition: (40:30–42:30)
• Cortisol in professional athletes: (42:30–45:43) 
• The female athlete triad: (45:43–49:45) 
• Understanding your health goals: (49:45–51:50)
• The importance of sleep: (51:50–59:11) 
• Behavioral science: (59:11–1:03:10) 
• Keto diets and the mediterranean diet: (1:03:10–1:07:30) 
• Hormone replacement therapy: (1:07:30–1:15:35) 
• Erectile dysfunction: (1:15:35–1:19:00) 
• Dr. Gottfried’s top tip for healthspan: (1:19:00–1:21:33) 

Check out all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign 

Did you know that blood cholesterol levels are influenced by far more than just the foods we eat?

Are you eager to know how to assess healthspan using your own body's data? 

This episode of Longevity by Design is an Ask Me Anything between Dr. Gil Blander and Ashley Reaver. We gathered frequently asked questions from the Longevity by Design audience and discussed topics fundamental to longevity. 

Ashley Reaver begins the conversation with a deep dive into cholesterol—including the relationship between dietary cholesterol and blood cholesterol, the two most impactful nutrients on our blood cholesterol levels, how to navigate a family history of high cholesterol, and much more. 

Dr. Blander then answers questions about health metrics, explaining why VO2max is one of the best markers to assess heart health. He also discusses other markers of healthspan, the value of quality sleep, and the latest science on NAD+ precursors, including NMR and NM. 

Timestamps: 

• Introduction: (0:00–2:22) 
• The relationship between dietary cholesterol and blood cholesterol: (2:22–3:34) 
• Eggs and cholesterol: (3:34–3:50)
• Absorbing dietary cholesterol: (3:50–4:10)
• About 20% of dietary cholesterol influences blood cholesterol: (4:10–5:40)
• Why you should test your cholesterol every 3 months: (5:40–7:54) 
• Which cholesterol markers you should test: (7:54–9:20) 
• Holding yourself accountable to your health: (9:20–12:03) 
• Navigating a family history of high cholesterol: (12:03–14:08)
• The two most important nutrients that impact blood cholesterol: (14:08–15:03) 
• Focusing on the aspects of your health that you can control: (15:03–17:40) 
• Saturated fat contributes to elevated cholesterol: (17:40–20:37) 
• Soluble fiber helps lower ApoB: (20:37–23:30) 
• Insoluble fiber: (22:30–25:00) 
• Fiber supplements: (25:00–27:00) 
• Common myths about cholesterol: (27:00–31:54) 
• VO2max is the best physiomarker of cardiovascular health: (31:54–36:00)
• VO2max declines with age: (36:00–37:40) 
• Sex differences in VO2max: (37:40–39:10)
• VO2max correlates with other physiomarkers of health: (39:10–42:00)
• VO2max is correlated with biomarkers of metabolic health: (42:00–46:10)
• How to improve VO2max: (46:10–48:40) 
• Sleep and VO2max: (48:40–50:00)
• The importance of adequate sleep for healthspan: (50:00–51:50)
• Grip strength is correlated with longevity: (51:50–58:10) 
• Using your body's data to assess your health: (58:10–1:04:30) 
• Weight loss strategies and GLP-1 agonists: (1:04:30–1:08:06) 
• Intermittent fasting: (1:08:06–1:09:30) 
• Ashley Reaver’s tips for weight maintenance: (1:09:30–1:15:10) 
• NMN vs NR: which is the best NAD+ precursor: (1:15:10–1:18:17) 
• The scientific rigor behind InsideTracker recommendations: (1:18:17–1:22:15) 
• Top tip for healthspan: (1:22:15–end) 

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

In this episode of Longevity By Design, Dr. Gil Blander interviews Dr. Bartek Nogal about genetic predispositions to conditions of aging. This episode goes deep into explaining how to improve your healthspan using DNA insights. Dr. Blander and Dr. Nogal talk about bone mineral density, epigenetic age acceleration, cognitive decline, risk of elevated ApoB, grip strength, and more. Knowing your genetic predispositions to certain traits can help you fine tune your wellness plan, and Dr. Nogel and Dr. Blander explain how to do so in this episode.

Episode timestamps: 

• Introduction: (0:00–3:40) 
• What led Dr. Nogel to become a scientist (3:40–5:32)
• Moving from academia to InsideTracker (5:32–7:28) 
• What is DNA? (7:28–9:12) 
• How similar is DNA across animal species? (9:12–10:05) 
• Single Nucleotide Polymorphisms (SNPs) (10:05–14:10)
• How polygenic scores are calculated (14:10–17:25) 
• Defining heritability (17:25–22:53) 
• ApoB is highly heritable (22:53–24:24) 
• Why you should measure blood and DNA together (24:24–31:50) 
• Science behind the new polygenic scores added to InsideTracker (31:50–38:20)
• How many SNPs are in the ApoB score? (38:20–41:20)
• Visceral fat (41:20–45:07) 
• Age related muscle weakness (45:07–49:10) 
• Bone mineral density (49:10–51:45) 
• Chronotype—genetic predisposition to morningness (51:45–55:37)
• Lifespan DNA score (55:37–60:10) 
• Epigenetic age acceleration (60:10–1:06:40)
• Cognitive aging (1:06:40–1:08:20)
• Age at menopause (1:08:20–1:10:40)
• Top tip for healthspan: (1:10:40–end) 

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

Did you know an estimated 6.7 million Americans aged 65 and older are living with Alzheimer's disease? Alzheimer’s disease is the most common form of dementia, contributing to 60–70% of dementia cases. Being that aging is the primary risk factor for developing dementia, the Longevity By Design team has been eager to discuss dementia on the show. 

In this episode, Dr. Blander and Ashley Reaver, MS, RD, CSSD interview Dr. Joseph Maroon. Dr. Maroon is a professor of Neurosurgery at the University of Pittsburgh Medical Center and longtime team neurosurgeon to the Pittsburgh Steelers. 

Dr. Maroon shares a ton of interesting science related to Alzheimer's disease. He discusses findings from his recently published research on how oxidative stress is a primary cause of Alzheimer’s disease. He explains why sleep can help prevent Alzheimer’s, and gives other lifestyle advice for how to promote brain health as we age.

Dr. Maroon also talks about his experience in the NFL, how concussions impact the brain, new concussion-detection technology, why VO2max is a great biomarker of fitness, and how triathlons saved his life. 

Episode timestamps: 

• Introduction: (0:00–2:50)
• Why Dr. Maroon became a physician: (2:50–6:20)
• Most common diseases seen by a neurosurgeon: (6:20-7:38)
• Most common neurological conditions associated with aging: (7:38-10:40)
• Lifestyle interventions to decrease oxidative stress: (10:40-12:13)
• Cigarettes and marijuana impact brain connectivity: (12:13–16:00)
• What is a concussion?: (16:00–19:00)
• NFL guidelines for concussions: (19:00–22:04) 
• Dangers of returning to play too soon after a head injury: (22:04–23:30)
• Do football players age faster than the general public?: (23:30–29:16) 
• New technology for detecting concussions in athletes: (29:16–32:10) 
• Neuroprotective supplements: (32:10–34:00) 
• Hyperbaric oxygen therapy for severe concussion treatment: (34:00–38:50)
• “Triathlons saved my life”: (38:50–45:55)
• Free radicals and exercise: (45:55–48:40)
• What happens to the brain when we sleep: (48:40–50:52) 
• The ketogenic diet and cancer: (50:52–58:00)
• VO2 max and aging: (58:00–1:04:10)
• VO2 max is correlated with other biomarkers of health: (1:04:10–1:10:47)
• Top tip for healthspan: (1:10:48–end) 

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

GLP-1 agonist medications have been a popular topic of discussion recently. While this weight loss drug was designed for obesity, GLP-1 agonists like Ozempic have made their way into Hollywood. This has people questioning their safety and possible health risks, especially in the long run. Are GLP-1 agonists a quick fix for weight loss or a lifetime prescription? Who should be prescribed this medication, and what are the possible side effects? 

This Longevity by Design episode features an interview with Dr. Spencer Nadolsky—An obesity and lipid specialist physician. Dr. Nadolsky explains how GLP-1 medications cause weight loss, answers questions about safety concerns, and discusses interesting patient stories about how people react to this medication. Dr. Nadolsky has a lot of patient experience with GLP-1 agonist drugs and is very knowledgeable about their current use and future potential.

Timestamps:

• Introduction: (0:00–2:00)
• Why Dr. Nadolsky became a physician: (2:00–4:13) 
• What is cardiometabolic medicine?: (4:13–5:17)
• What is a “healthy” metabolism?: (5:17–7:37)
• How does diet impact glucose regulation: (7:37–10:20)
• Why has insulin resistance increased in the past decade?: (10:20–11:45)
• Ethnicity impacts BMI cutoffs: (11:45–12:57)
• Is obesity a choice?: (12:57–17:40) 
• How socioeconomic status impacts obesity: (17:40–21:30)
• What's better: A BMI score or a DEXA scan?: (21:30–25:33)
• How strength training improves healthspan: (25:33–32:32) 
• What a fasting insulin blood test tells you: (32:32–36:58)
• Health risks of insulin resistance: (35:15–38:08)
• How insulin resistance can increase ApoB: (38:08–39:25)
• How does ApoB predict heart disease risk?: (39:25–42:50)
• Why isn't ApoB included in typical lipid panels?: (42:50–44:25)
• Behavioral science and clinical practice: (44:25–50:06)
• How do GLP-1 agonists cause weight loss? (50:06–56:03)
• Negative side effects of GLP-1 medications: (56:03–57:36)
• Price of GLP-1s: (57:36–58:53)
• GLP-1: A short term quick fix or a lifetime prescription?: (58:53–1:02:19)
• Biggest health myths on social media: (1:02:19–1:08:45)
• Top tip for healthspan: (1:08:45–end) 

Longevity By Design is produced by InsideTracker. InsideTracker provides a personalized health analysis and data-driven wellness guide to help you add years to your life—and life to your years. Choose a plan that best fits your needs to get your comprehensive biomarker analysis, customized action plan, and customer-exclusive healthspan resources.

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

In this episode of Longevity By Design, Dr. Blander sits down with Dr. Mitch Roslin to discuss insulin resistance. Insulin resistance has been top of mind for Dr. Blander recently, and this conversation offers new insights into how we can prevent insulin resistance through diet and lifestyle. Dr. Roslin parses out the different factors that cause insulin resistance, explaining that some are within our control (diet and lifestyle) while others are not (age and genetics). Dr. Roslin also talks about his clinical experience as a bariatric surgeon, sharing insights on how to manage weight and prevent obesity. He gives his expertise on how to eat optimally for metabolic health and answers questions about the ketogenic diet and intermittent fasting.


Episode highlights:

• Introduction: (0:00–2:45)
• Insulin’s most important role in the body: (2:46–5:35)
• What does it mean to be insulin resistant?: (5:35–7:15)
• What causes insulin resistance?: (7:15–9:00)
• Fasting insulin is an early warning sign for disease: (9:00–11:45)
• Dr. Roslin’s clinical experience with obesity: (11:45–14:25) 
• Body fat is not a bad thing: (14:25–16:55)
• Insulin levels impact where fat is stored in the body: (16:55–19:35)
• How can we prevent insulin resistance?: (19:35–21:35)
• Dr. Roslin’s thoughts on the ideal diet: (21:35–22:35)
• Benefits of going for a walk after you eat: (22:35-23:55)
• Diet vs. exercise for weight loss: (23:55–26:45)
• Does the keto diet prevent insulin resistance? : (26:45–28:45)
• Time-restricted eating for weight management: (28:45–33:15)
• Psychology of obesity: (33:15–39:40) 
• Does insulin resistance make it harder to lose weight? (39:40–41:43)
• What form of exercise is best to prevent insulin resistance? (41:43–46:05) 
• How do we objectively identify insulin resistance?: (46:05–48:30)
• PCOS: (48:30–50:45)
• Defining “healthy”: (50:45–52:45)
• Wrap-up: (52:45-end) 

Longevity By Design is produced by InsideTracker. InsideTracker provides a personal health analysis and data-driven wellness guide to help you add years to your life—and life to your years. Choose a plan that best fits your needs to get your comprehensive biomarker analysis, customized Action Plan, and customer-exclusive healthspan resources.

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

Hyperbaric oxygen therapy (HBOT) is a medical treatment in which patients breathe pure oxygen at higher than normal atmospheric pressure. This increases the amount of oxygen dissolved in body tissues, enabling tissue rejuvenation and accelerated recovery. Historically, HBOT has been used for chronic wounds like diabetic foot ulcers, radiation injuries, and non-healing surgical wounds. 

However, the research on HBOT is evolving and has recently suggested its use can have regenerative effects on the brain. At the forefront of this research is the Sagol Center in Israel, where scientists have shown that HBOT can also induce brain tissue regeneration and neuroplasticity, even years after brain injuries. These findings are expanding HBOT’s potential therapeutic uses for conditions like cognitive decline, traumatic brain injuries, stroke recovery, chronic pain, and other medical conditions. 

This episode of Longevity by Design features an exclusive interview with the founder and director of the Sagol Center, Dr. Shai Efrati. Dr. Efrati explains the science behind HBOT and how this treatment improves cognition. He details how oxygen fluctuations trigger the body's regenerative processes within the brain. He also underscores the importance of precision and exactness in using medical-grade equipment for this treatment, cautioning against the use of at-home hyperbaric oxygen therapies.

Timestamps

• Dr. Shai’s background (00:00-15:28)
• How exercise promotes angiogenesis (15:30-18:40)
• Commercialization of Hyperbaric oxygen therapy (HBOT) (18:40–24:40) 
• Health benefits of HBOT (24:40–31:31)
• Optimal HBOT protocol for improved cognition (31:32–37:22)
• Is HBOT beneficial for younger populations? (37:22–45:00)
• Can HBOT benefit individuals with impaired brain function? (45:01–50:40)
• Alzheimer's disease: Phenotypes and treatment (50:41–58:10)
• Top tip for brain health (58:10–end)

Stay up to date at https://info.insidetracker.com/longevitybydesign 

In 2023, a study was published in the journal Science sharing a breakthrough within the longevity field. This study used synthetic biology to alter the gene networks of yeast cells, and what they found was incredible. They were able to increase the lifespan of yeast cells by 82% compared to control cells. Various media outlets have covered the study with the study’s findings  sparking transformative advancements in the longevity field.
 
This episode is an in-depth discussion with the lead scientist who worked on this 2023 study—Dr. Nan Hao. Dr. Hao provides a behind-the-scenes look into the motivation and the science behind this study. 

During the discussion with Dr. Hao, details  this novel paper. He describes the gene network he created, why he picked the genes he did, and how what he discovered can transform longevity science going forward. 

Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan. For a limited time, visit insidetracker.com/podcast for 20% off any InsideTracker plan.

When you hear the word “insulin” what comes to mind first? If your first thought was diabetes, you are not alone. Insulin is most often associated with diabetes, but it plays a key role in many aspects of our health. Did you know that insulin is associated with brain health and cognition? Or that managing insulin levels can aid in weight management?

In this episode, Dr. Lovejoy discusses insulin resistance, blood glucose control, and weight management. She shares several strategies to prevent and reverse insulin resistance through lifestyle habits to empower others to live healthier longer.

Timestamps
- Introduction to glucose, insulin, and insulin resistance: (1:45–5:30)
- Glucose spikes and the use of continuous glucose monitors: (5:31–10:55)
- Prevalence of diabetes and prediabetes: (10:55–18:27)
- Insulin's impact on brain health and cognition: (18:28–21:20)
- Insulin studies in model organisms: (21:21–24:50)
- Dietary fat and insulin resistance: (24:50–30:00) 
- Glycemic index and glycemic load: (30:01–34:20)
- The ketogenic diet and insulin resistance: (34:20–42:20)
- Postmenopausal women and insulin resistance: (42:20–49:00)
- The future of GLP-1 agonists: (49:00–57:30)
- AMA: Insulin resistance: (57:31–1:17:50)
- Top tip for optimal fasting insulin levels (1:17:51–end)