In today's podcast episode, Dr. Jeremy London, a board-certified cardiovascular surgeon, unpacks foods that are proven to shorten or extend your lifespan.

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Timestamps:

0:00 – Redefining Longevity (Delaying Age-Related Disease)

1:34 – Food as Information, Not Just Energy

3:47 – Key Biomarkers to Track (A1C, Triglycerides, LDL, CRP)

6:48 – Foods That HURT Longevity

6:50 – #1: Ultra-Processed Foods

10:51 – #2: Sugary Drinks

18:02 – #3: Excess Saturated Fats

21:13 – #4: Processed Meats

22:36 – #5: Alcohol

24:13 – Foods That HELP Longevity

24:59 – #1: Lean & Plant-Based Protein

26:44 – #2: Dietary Fiber, Fruits & Vegetables

28:31 – #3: Monounsaturated Fats (Avocado, Olive Oil, Nuts)

28:57 – Closing Thoughts: Stack the Deck in Your Favor

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In today's podcast episode, Dr. Jeremy London, a board-certified cardiovascular surgeon, exposes the truth about modern medicine: your doctor can save you, but they can't heal you. The healthcare system does a great job of getting you out of trouble, but struggles to identify the root cause of disease. Ultimately, only you can heal yourself.

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Timestamps:

0:00 Introduction - Medicine Can Save You, But Can't Heal You

1:04 What Medicine Does Well (and Where It Falls Short)

2:02 Addressing Symptoms vs. Root Causes

4:02 Dr. London's Story: 10 Years of Disillusionment

4:45 The Smoking Patient Example

6:17 Discovering Functional Medicine

8:08 Applying Functional Medicine to Practice

9:01 Why It Still Didn't Work

11:02 The Real Gap: Human Behavior

11:31 The Solution: Education, Engagement & Empowerment

13:22 Your Body, Your Rules - Taking Responsibility

14:22 Wearables & Biomarkers Putting Power Back in Your Hands

15:12 The Challenge: Pick One Thing & Do the Work

16:27 Thank You for Listening!

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In today's podcast episode, Dr. Jeremy London, a board-certified cardiovascular surgeon, unpacks 5 lifestyle factors that silently accelerate biological age. We can't run from our genes, but we do have a say on how they are expressed.

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Timestamps:

00:00 - Introduction & The "Flesh Test"

01:35 - Chronological Age vs. Biological Age

03:42 - How Biological Age is Measured (Telomeres, Methylation, Inflammation)

07:00 - Habit #1: Smoking

09:39 - Habit #2: Physical Inactivity & Sitting

11:50 - Habit #3: Obesity & Visceral Fat

17:35 - Habit #4: Chronic Stress

20:51 - Habit #5: Poor Sleep

24:20 - Identical Twin Studies

26:40 - Thank You For Listening!

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In today's podcast episode, Dr. Jeremy London, board-certified cardiovascular surgeon, talks about 5 metrics everyone should know to help assess their risk for heart disease. He breaks down five important health markers—like blood pressure, APOB/Lp(a), body composition, and fitness—that provide insight into your cardiovascular health and long-term risk. These numbers don’t diagnose disease on their own, but together they help paint a clearer picture, allowing you to take proactive steps through lifestyle changes and early intervention to tip the odds in your favor.

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Timestamps:

00:00:00 5 Numbers That Help Predict Your Heart Attack Risk

00:02:11 Disease is a Game of Risk & Probability

00:04:20 Family History: You Can't Run From Your Genes

00:08:06 Waist-to-Height Ratio: Estimation of Fat Distribution

00:13:20 Blood Pressure: Silent Killer

00:17:13 Resting Heart Rate

00:19:32 ApoB and Lp(a)

00:27:15 (BONUS) Stable Angina: Red Flag

00:31:14 Thank You For Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In today's episode Dr. Jeremy London, board-certified cardiovascular surgeon, breaksdown the difference between a panic attack and heart attack. He also dives into the intricacies between how men and women present differently with a heart attack. Finally, he highlighted the importance of context in medicine.

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Timestamps:

00:00:00 Overview of Panic Attack vs. Heart Attack, Men/Women Heart Attack Symptoms, and Importance of Context in Medicine

00:00:37 Information Without Context Can Be Misleading

00:05:10 Panic Attack vs. Heart Attack Scenario

00:17:03 The Difference in Men & Women Heart Attack Symptoms

00:22:31 Patient & Physciain Relationship

00:28:38 Thank You For Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In today's podcast episode, Dr. Jeremy London, board-certified cardiovascular surgeon, discusses the benefits of regular coffee consumption. He unpacks the difference between DECAF and caffeinated coffee. The proper way to filter your coffee for the most benefit. Finally, the protocol of when to start and stop drinking coffee, how much, and the type.

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Resources

- Impact of coffee intake on human aging: Epidemiology and cellular mechanisms: https://pubmed.ncbi.nlm.nih.gov/39557300/

- Caffeinated Coffee Consumption or Abstinence to Reduce Atrial Fibrillation: https://jamanetwork.com/journals/jama/article-abstract/2841253

- Coffee drinking timing and mortality in US adults: https://pubmed.ncbi.nlm.nih.gov/39776171/

- Caffeinated and decaffeinated coffee consumption and risk of type 2 diabetes: a systematic review and a dose-response meta-analysis: https://pubmed.ncbi.nlm.nih.gov/24459154/

- Wake up and smell the coffee: caffeine supplementation and exercise performance-an umbrella review of 21 published meta-analyses: https://pubmed.ncbi.nlm.nih.gov/30926628/

- The impact of coffee subtypes on incident cardiovascular disease, arrhythmias, and mortality: long-term outcomes from the UK Biobank: https://pubmed.ncbi.nlm.nih.gov/36162818/

Timestamps:

00:00:00 The Health Benefits of Coffee (Caffeine, Antioxidants, & Avoid Diterpenes)

00:04:13 Drinking Black Coffee Has the Maximal Benefits

00:05:01 Coffee Slows Epigenic Aging

00:06:41 Cardiovascular Benefits of Coffee

00:09:55 Regular Coffee Consumption is Linked with Lower Type-2 Diabetes

00:12:01 How Coffee Affects Our Brain (Decrease in Alzheimer's)

00:13:00 Coffee vs. Cancer

00:15:17 Coffee Protocol for Optimal Benefits (When? How Much? Type?)

00:16:20 The History of Coffee

00:19:08 Coffee Does Not Replace Exercise, Sleep, and Proper Nutrition

00:20:37 Thanks for Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In today's podcast episode, Dr. Jeremy London, board-certified cardiovascular surgeon, unpacks how poor sleep impacts your overall health. He shares the effects of too little sleep and too much sleep. Dr. London shares the unique risk for shift workers and sleep apnea. He shares 7 tactics that have personally improved his sleep.

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Timestamps:

00:00:00 How Poor Sleep Impacts Your Overall Health

00:00:51 U-Shape Sleep Curve: What is the Optimal Amount of Sleep

00:04:27 Internal Clock Misalignment & Hormone Timing

00:06:13 Metabolic & Appetite Disruption

00:07:31 Mood & Mental Clarity Impact From Poor Sleep

00:09:22 Unique Risks of Shift Workers

00:11:01 Sleep Apnea Effects on the Heart

00:16:08 My Sleep Struggle & Journey

00:18:41 6 Simple Tactics to Improve Your Sleep

00:24:50 Thank You For Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In today's podcast episode, Dr. Jeremy London, board-certified cardiovascular surgeon, unpacks the benefits of sauna and heat therapy. He offers a data-proven sauna protocol on how hot, how long, and how often you should use the sauna for optimal benefits. Dr. London reviews the data on decreasing cardiovascular disease, dementia, and all-cause mortality with regular sauna usage.

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Resources:

- Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events

- Effects of regular sauna bathing in conjunction with exercise on cardiovascular function: a multi-arm, randomized controlled trial

- Cardiovascular and Other Health Benefits of Sauna Bathing: A Review of the Evidence

- The Traditional Finnish Sauna We Have

Timestamps:

00:00:00 Trends vs. What Truly Moves the Needle

00:03:22 Sauna & Heat Therapy for Heart Health

00:04:17 Sauna Protocol for Heart Health: How Hot? How Long? How Often

00:05:00 What about Infrared Saunas and Hot Tubs?

00:06:50 The Data of Traditional Saunas on Decrease in Heart Disease, All-Cause Mortality, and Dementia

00:12:50 What Are the Mechanisms of Sauna and Heat Therapy? Why Does Sauna Work?

00:15:53 What Are The Risks of Sauna Therapy? Too Hot? Fertility?

00:17:36 Start Small and Build Tolerance

00:18:16 Sauna Tips For Beginners

00:21:40 Thank You For Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In today's podcast episode, Dr. Jeremy London, a board-certified cardiovascular surgeon, breaks down the 5 ingredients to his morning routine. The goal isn't to copy his but to intentionally build your perfect morning. He emphasizes that you only need a fraction of the day with concentrated work to move the needle in your life.

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Timestamps:

00:00:00 Why Your Morning Routine Can Transform Your Life

00:03:28 Shifting My Sleep Schedule to 4AM

00:06:50 My Morning Routine to Win the Day

00:12:54 The 5 Ingredients to Build Your Morning

00:15:15 How to Reverse Engineer Luck

00:17:12 Thank You For Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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In this podcast episode, Dr. Jeremy London, board-certified cardiovascular surgeon, shares 4 unconventional ways to change your diet overnight. This is not a new diet or trend. Dr. London shares the foundation for building a durable nutritional plan. He explains how to make it easy to start and how to stick with it long term.

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Timestamps:

00:00:00 4 Unconventional Ways to Change Your Diet Overnight

00:00:29 How to Start Eating Healthy

00:01:03 Change Your Environment to Change Your Diet

00:04:59 Step 1. Make Bad Food Inconvenient

00:07:55 Step 2. Preparation Breeds Progress

00:11:26 Step 3. Space For Life in Your Nutrition Plan

00:15:08 Step 4. Win with Others

00:16:30 Starting is the Hardest Part

00:18:30 Let's Take the First Step Together

00:18:40 Thank You For Listening!

** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **

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