Buck discusses studies on the effect of saunas for overall health and longevity.

• 0:01:35 - What's The Big Deal With Saunas?
• 0:02:03 - Kuopio Ischemic Heart Disease Study
• 0:04:44 - Sauna Benefits For The Body
• 0:04:53 - Heat Shock Proteins
• 0:07:30 - Increased Expression Of Brain Derived Neurotrophic Factor
• 0:09:05 - Saunas And Longevity
• 0:11:08 - Blood Glucose Spikes While In The Sauna
• 0:12:19 - Optimal Timing For Sauna Usage

Buck and Montecito Concierge Medicine’s Alan Viglione explore compelling studies revealing the profound impact of social connections on our longevity. Join us as we uncover the fascinating evidence that demonstrates how fostering relationships can unlock the secret to a longer, more fulfilling life.

• 0:00:09 - Last Pillar Of Longevity: Social Relationships
• 0:01:11 - Tribal Societies And The Common Goal Of Survival
• 0:01:29 - Human Beings Are Fundamentally Social Creatures
• 0:03:41 - Social Relationships And Physiological Determinants Of Longevity Across The Human Life Span
• 0:05:33 - Social Connectedness Is Powerful
• 0:07:47 - What Happens When You're Lacking Quality Relationships?
• 0:09:06 - How Social Relationships Have Shown Can Impact Health
• 0:11:28 - Ortisol: The Classic Stress Hormone
• 0:12:14 - Oxytocin: The Love Hormone
• 0:14:22 - Blue Zones As Parts Of The World Where People Seem To Live For A Longer Period Of Time
• 0:16:46 - Social Relationships Sustain Happiness
• 0:19:27 - Cortisol And The Obesity Epidemic
• 0:19:52 - Blue Light At Night And Cortisol Levels
• 0:20:18 - How Technology Leads To More Isolation

Buck discusses with Executive Producer Ben Hyatt a study that appeared June 9th, 2023 in Science magazine that linked Taurine with healthy aging and increased lifespan in animal studies. 

• 0:01:30 What we knew about Taurine before the study.
• 0:03:22 What is Taurine?
• 0:03:39 What new information did we learn from the study?
• 0:06:30 Why do multiple models matter when it comes to studies?
• 0:07:04 What is the mechanism between improvements in health span and longevity?
• 0:07:30 Cellular Senescence - what is it and why does it matter?
• 0:09:00 DNA damage in aging.
• 0:10:30 Connecting the dots between low taurine levels and poor health.
• 0:11:10 Steps Buck is taking since reading the study.

Shownotes:

• 1:02 What is Diagnostics when it comes to medicine?
• 2:35 What are some of the traditional Diagnostics used in Medicine 2.0?
• 4:11 - Summarize the basic screenings you should be getting starting at based on Medicine 2.0 guidelines
• 6:09 Why are PSA screenings controversial?
• 8:19 - Cardiovascular testing - medicine 2.0
• 8:53 - Medicine 3.0
• 9:26 What’s a Cardio IQ?
• 18:10 Genetic Screening
• 19:40 MTHFR Gene Mutation
• 21:58 APOE e3 and e4
• 23:00 ACTN Gene
• 24:06 Galleri® Test
• 27:27 Whole Body MRI
• 29.11 How difficult is it to get these tests?
• 32:07 Self Diagnostics and Medicine 3.0
• 32:53 Continuous Glucose Monitor
• 33:18 Medicine 3.0  and the variability between humans
• 38:13 Key Takeaways
• 43:51 Q&A
• 44:46 Cleery heart scan analysis

Shownotes:

• 0:01:04 Metformin and Diabetes
• 0:02:48 Metformin Monotherapy
• 0:06:46 Are There Any Geroprotective Benefits From Taking Metformin?
• 0:10:50 Benefits of Rapamycin and
• 0:12:14 Acarbose and Sugar Metabolism
• 0:16:28 SGL2 inhibitor Jardiance
• 0:20:37 Glucose Monitoring and Metformin

Shownotes:

• 0:01:54 Geroprotective Medication
• 0:09:51 Addressing Fear Of Medication
• 0:12:22 Preventing Cardiovascular Disease
• 0:15:27 PCSK9 Inhibitors
• 0:16:48 Cardio IQ Test
• 0:17:02 Cardiac Risk Algorithm
• 0:21:10 Metformin
• 0:26:09 Interventions Testing Program (ITP)
• 0:27:32 Rapamycin
• 0:29:52 Acarbose
• 0:31:46 Invokana
• 0:39:29 NMN Supplementation
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Shownotes:

• 0:01:31 The Importance Of Sleep For Health
• 0:03:41 Rapid Eye Movement (REM) Sleep
• 0:03:57 Non-REM Sleep
• 0:06:22 Sleep Problems and Links to Alzheimer's and Dementia
• 0:08:14 Glial–Lymph and Deep Sleep
• 0:10:14 REM Sleep And Brain Health
• 0:14:28 Sleep Apnea: Berlin questionnaire and STOP-Bang assessment
• 0:17:04 Oura Ring
• 0:17:57 Sleep Disruption and Cancer
• 0:23:26 Night Shift Work And Health Risks
• 0:24:28 Suprachiasmatic Nucleus (SCN) and the Sleepway Cycle
• 0:26:35 Sleep And Longevity
• 0:33:20 Improving Sleep Quality: Blue Light Avoidance
• 0:35:25 Adenosine and Caffeine
• 0:35:47 Improving Sleep Quality And Habits
•  

Our understanding of how to get the most out of exercise has evolved. A combination of cardio training with weight training can have a profound effect on longevity and quality of life. Learn how to get the most out of your exercise and what metrics you can track to measure your fitness!

Shownotes:

• 0:00:33 Hormesis and Challenging the Body
• 0:02:48 The Benefits Of Exercise
• 0:04:07 The Cardiovascular System
• 0:06:25 Levels Of Cardiovascular Exercise Intensity
• 0:06:35 Level One: Walking Down The Street
• 0:07:14 Level Two: A Hike And A Conversation
• 0:08:34 Level Three: Reaching Anaerobic Threshold
• 0:12:05 Level Four: Reaching Your Lactate Threshold
• 0:17:30 Level Five: High Intensity
• 0:19:16 HIIT training
• 0:27:06 Glycolysis From Anaerobic Training
• 0:31:42 VO2 Max As A Way To Test Metabolic Efficiency
• 0:36:32 Optimizing Exercise By Getting Baseline Labs
• 0:44:52 Heart Health Metrics

In this bonus Q&A episode Buck Joffrey dives a little deaper into one of the key Episode 2 topics - blood glucose and how it affects your body with Sapio Executive Producer Ben Hyatt.

Shownotes:

• 0:01:36 Understanding Glucose and Insulin Interaction
• 0:06:19 Food Combinations and Blood Sugar
• 0:10:56 Understanding Diabetes and Glycation
• 0:16:13 Diabetes and Testing

There is more to healthy eating than calories in and calories out. Learn the new science around eating to extend life including what to eat and when!

Shownotes:

• 0:00:03 Pillars of Longevity: Diet and Nutrition
• 0:04:29 Caloric Restriction and Timing of caloric intake
• 0:09:29 Impact of Carbs on Intermittent Fasting
• 0:18:46 Managing Blood Sugar and Identifying Pre-Diabetes
• 0:19:49 The Importance of Hemoglobin A1c 
• 0:23:49 Personalized Response to Glucose Spikes
• 0:27:55 Eating Fads and Diets