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)

What if we told you that sugary foods aren't the only driver of insulin resistance? Many people attribute weight gain solely to a slowed metabolic rate, but the reality is that weight is influenced by dozens of other lifestyle factors. 

The media often misrepresents the term ‘hormone balance,’ leaving women without adequate advice to address menopausal symptoms. In fact, certain foods can mitigate hot flashes, yet they are the same foods often torn apart by the media. 

Insulin, weight management, hormone balance, and so much more are covered in today’s episode of Longevity by Design. Join Dr. Lovejoy and the InsideTracker team as they delve deep into the most common misconceptions surrounding hormone health, metabolic health, and weight gain.

In this episode of Longevity By Design, Dr. Gil Blander welcomes guest Dr. John Oliffe, a renowned expert on men’s mental health. Dr. Blander and Dr. Oliffe discuss the intricacies and challenges regarding mental health faced by men in today’s world, and how when left unaddressed, can threaten men’s longevity. They delve into the complexities of modern masculinity and how traditional expectations impact men’s emotional well-being.

Throughout the conversation, Dr. Oliffe shares insight into health disparities faced by men and the challenges stigmas men face. Dr. Oliffe shares actionable prevention strategies for men and offers valuable advice like establishing daily routines, gaining awareness of emotional health, and prioritizing meaningful relationships and connections. And while this episode discusses men’s mental health—people of all sexes can benefit from learning more about how men’s mental health impacts longevity.

This episode of Longevity by Design discusses men’s physical and mental health. The following topics are discussed: depression, anxiety, suicide, substance abuse, risk-taking, divorce, domestic violence, and more. The subject matter may be distressing or triggering for some individuals. Please proceed with caution if you continue to read this article. Longevity by Design is produced by InsideTracker, your data-driven wellness guide for optimizing your healthspan.

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.

In this episode of Longevity By Design, Dr. Gil Blander interviews Dr. Emma Teeling, a leading bat researcher from the University of Dublin. They delve into the extraordinary world of bats, discussing how these mammals hold the key to understanding disease resistance, immunity, and longevity. Dr. Teeling explains the unique immune system of bats and their ability to suppress inflammation—which is considered one of the primary drivers of aging. Many lessons from bats can be applied to humans, including how bats manage the immune response to viruses. 

In this conversation, Dr. Teeling also explores the impressive DNA repair mechanisms bats possess and its contribution to bats’ healthspan. Dr. Teeling shares insights into her groundbreaking research, which has the potential to uncover innovative treatments for aging and various health conditions. Listen to the full episode to discover how understanding bats can help improve human health and longevity.

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.

In this episode of Longevity by Design, Dr. Renee Deehan discusses pertinent topics of women's health—and why women's health should matter to all. Hormone levels shift throughout a woman's lifespan, and the symptoms and risks associated with suboptimal hormone levels have an economic burden worth addressing. Tune in to learn how Dr. Deehan integrates blood biomarker testing, genomics, and fitness tracker data to steer conversations regarding health outcomes.

To learn more about critical hormone markers to measure during a woman’s reproductive and menopausal years, visit insidetracker.com/womenshealth

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.

In this episode of Longevity By Design, Dr. Leroy Hood and Dr. Nathan Price discuss their approach to scientific wellness—distilling data into a simple, actionable measurement: biological age. Their goal is to leverage technology to compile data from the brain, body, gut microbiome, and more to create a model for scientific wellness. Dr. Leroy Hood and Dr. Nathan Price aim to integrate scientific wellness into the healthcare system—shifting the focus from disease-care to preventative lifestyle habits that promote wellness. Tune in to hear from the leading experts in the field of Longevity. 

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. Rachele Pojednic describes the mechanism behind how exercise improves healthspan—discussing different modes of exercise and how each caters to a key health metric. Muscle integrity declines as we age, and Dr. Pojednic shares why preserving this tissue is critical for healthspan. She encourages listeners to choose the best physical activity type for themselves and quantifies how much exercise they should get per week. Finally, Dr. Pojednic discusses a passion of hers—how the scientific community can improve communication with the general public and vice versa.

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