What if you could reclaim the mental agility you had at 18—no matter your age?In this episode of Longevity Lab MD, our hosts, Sam and Dr Ari Saheb, deep into neuroplasticity, cognitive reserve, brain-boosting nutrition, and the hidden toll of stress and poor sleep. Walk away with actionable, evidence-based tactics to sharpen memory, beat brain fog, and extend your healthspan.⏱️ CHAPTERS00:00 Intro – Why Brain Health Drives Longevity 01:30 Neuroplasticity Decoded – Your Lifelong “Rewire” Switch 04:15 Cognitive Reserve & the Bilingual Advantage 06:45 Mental Workouts That Matter (Puzzles, Languages, Skills) 09:00 Huberman, Sinclair & Attia – Top Neuron-Protection Habits 11:15 Chronic Stress on the Brain – Dendrites Under Siege 13:30 Sleep Stages & REM Magic – Synaptic Pruning Explained 15:45 Move It! Neurotrophic Boosts (BDNF, IGF-1, VEGF) 18:00 Brain-Smart Nutrition – Omega-3s, Polyphenols, Creatine & More 20:00 Measuring Brain Health – MoCA, DBFS, qEEG, Biomarkers 22:00 Dr Ari’s Brain-Health Blueprint & Quick Wins 23:30 Take-Home & Next Steps KEY TAKEAWAYS• Neuroplasticity never stops—novelty + practice keep neurons sprouting• High cognitive reserve acts as a “neural backup system” against aging• Chronic stress physically shrinks hippocampal dendrites—manage it early• REM & slow-wave sleep are literal neural maintenance windows• Movement is neurochemical medicine: boosts BDNF, cuts neuro-inflammation• Targeted nutrients (omega-3, magnesium threonate, creatine) fuel brain energy• Objective testing (qEEG, cognitive screens, blood biomarkers) beats guessingRESOURCES & MENTIONS• Levy & Slade 2002 study on mental resilience & mortality risk• Huberman Lab protocols for sleep & stress regulation• Peter Attia’s “cognitive centenarian decathlon” framework• Longevity Lab MD Brain Screening program → Contact Us!👍 Enjoyed the episode?▸ Hit LIKE & SUBSCRIBE for weekly longevity deep-dives▸ Share with a friend who trains body and brain▸ Tell us in the comments: What new skill will you start to build cognitive reserve?🎧 Listen on the go: Spotify | Apple Podcasts | Google Podcasts🔗 Follow Dr Ari: IG @dr.ariii | Follow The Longevity Lab MD IG @LongevityLabMDDisclaimer: This podcast is for educational purposes and does not replace personalised medical advice.#Hashtags (first three are key for YouTube SEO)#BrainHealth #Neuroplasticity #Longevity #CognitiveReserve #Biohacking #MentalFitness #BrainFog #Healthspan #HubermanLab #PeterAttia #DavidSinclair #SleepScience #ExerciseIsMedicine #NutritionTips #BrainHealth #Neuroplasticity #Longevity #AndrewHuberman #HubermanLab #DavidSinclair #PeterAttia #StressManagement

What if you could reclaim the mental agility you had at 18—no matter your age?
In this episode of Longevity Lab MD, Our hosts, Sam and Dr Ari Saheb, break down the exact brain-health playbooks championed by today’s top longevity voices—Andrew Huberman, David Sinclair, and Peter Attia—and shows you how to fold their science-backed tactics into your own life.

00:00 Intro – Why Brain Health Drives Longevity

01:30 Neuroplasticity Decoded – Your Lifelong “Rewire” Switch

04:15 Cognitive Reserve & the Bilingual Advantage

06:45 Mental Workouts That Matter (Puzzles, Languages, Skills)

09:00 Huberman, Sinclair & Attia – Top Neuron-Protection Habits

11:15 Chronic Stress on the Brain – Dendrites Under Siege

13:30 Sleep Stages & REM Magic – Synaptic Pruning Explained

15:45 Move It! Neurotrophic Boosts (BDNF, IGF-1, VEGF)

18:00 Brain-Smart Nutrition – Omega-3s, Polyphenols, Creatine & More

20:00 Measuring Brain Health – MoCA, DBFS, qEEG, Biomarkers

22:00 Dr Ari’s Brain-Health Blueprint & Quick Wins

23:30 Take-Home & Next Steps

#BrainHealth #Neuroplasticity #Longevity #AndrewHuberman #HubermanLab #DavidSinclair #PeterAttia #CognitiveReserve #Biohacking #BrainFog #Healthspan #SleepScience #ExerciseIsMedicine #NutritionTips #StressManagement

What does it truly take to live a longer, healthier life?In this episode, David and Dr. Ari Sahebkashaf break down Dr. Peter Attia's transformative approach to longevity, as detailed in his book Outlive: The Science and Art of Longevity. We explore the shift from reactive healthcare (Medicine 2.0) to a proactive, personalized model—Medicine 3.0—that emphasizes prevention, early detection, and individualized care .Key topics include:The evolution from Medicine 1.0 to 3.0 and its impact on healthspanThe "Centenarian Decathlon": Training for a vibrant life in your later yearsThe Five Pillars of Longevity: Exercise, Nutrition, Sleep, Emotional Health, and Pharmacological InterventionsStrategies to combat the "Four Horsemen" of chronic disease: heart disease, cancer, neurodegenerative disease, and type 2 diabetesPractical steps to implement Medicine 3.0 principles in your daily routineWhether you're a health enthusiast or just beginning your wellness journey, this episode offers actionable insights to enhance your healthspan and quality of life.🎙 Hosted by David Bailey & Dr. Ari Saheb Kashaf | Longevity & Lifestyle Medicine Physician🌐 Learn more at www.thelongevitylabmd.com📲 Follow on IG: @Dr.Ariii | @TheLongevityLabMD💬 Join the conversation: Share your thoughts and questions in the comments below.👍 If you found this episode valuable, please like, subscribe, and share with others seeking to optimize their health and longevity.#PeterAttia #Medicine3.0 #Longevity #Healthspan #Outlive #DrAri #LongevityLabMD #CentenarianDecathlon #PreventiveHealth

Is aging really inevitable — or can we slow it down and even reverse aspects of it? In this episode of The Longevity Lab Podcast, we explore the groundbreaking work of Dr. David Sinclair and what it means for the future of healthspan, vitality, and disease prevention.

🧬 Discover how Sinclair’s philosophy on aging is reshaping science and how you can start applying his research to your own life — from NAD+ boosters and sirtuins to gene reprogramming and longevity hacks that actually work.

🔍 In this episode:

• Why David Sinclair believes aging is a disease

• The science behind cellular reprogramming

• Supplements and habits that can extend lifespan

• How to take real, actionable steps to improve your healthspan today

Whether you're a medical professional, biohacker, or health enthusiast, this episode will change the way you think about aging.

🎧 Tune in now and start living younger, longer.

Follow & Subscribe for weekly episodes on cutting-edge health, anti-aging science, and personalized longevity strategies.

#Longevity #DavidSinclair #AntiAging #Healthspan #Biohacking #AgeReversal #Sirtuins #NAD #TheLongevityLab #DrAri #FutureOfHealth #ReversingAging #HealthyLiving

In this episode of The Longevity Lab MD podcast, we explore the science of sleep and its critical role in promoting longevity with Dr. Ari Sahebkashaf. Understand the different stages of sleep, including NREM and REM, and how each contributes to physical and mental health. Gain actionable tips to enhance your sleep quality and, by extension, your overall well-being.

Key Topics:

• The architecture of sleep stages

• Sleep's impact on aging and disease prevention

• Strategies for achieving restorative sleep

Tune in to unlock the secrets of sleep and take a step towards a healthier, longer life.

#SleepHealth #Longevity #WellnessPodcast #SleepStages #HealthTips #BetterSleep #REM #NREM #SleepOptimization

Can you really upgrade your body and brain using simple daily habits?In this episode, we’re joined by Dr. Ari Saheb, a medical doctor and longevity expert, to explore the world of biohacking—the science-backed ways to optimize your health, performance, and lifespan.From cold exposure and fasting, to sleep strategies, supplements, and stress resilience, we break down what works, what’s hype, and how to get started—safely and effectively.🧠 Topics covered:What is biohacking and why it mattersCold exposure and hormesisTime-restricted eating and circadian rhythmsSleep hacks for recovery and cognitionSupplements & stress-response optimization🎯 Whether you’re just curious or deep into the biohacker lifestyle, this episode brings clarity, science, and practical tips to help you live better, longer.🔔 Subscribe for more conversations on longevity, health tech, and science-driven wellness.#Biohacking #Longevity #ColdExposure #SleepOptimization #DrAri #HealthPodcast #Autophagy #Healthspan #Fasting

In this episode, we dive into a head-to-head comparison of two popular wellness supplements: AG1 by Athletic Greens and IM8, the science-backed supplement promoted by David Beckham. With the supplement space getting more crowded (and confusing), we break down:What’s actually in AG1 and IM8?How do their ingredients stack up in terms of research and real health benefits?Who are these products really made for?Is either worth the price tag—or just another wellness trend?Whether you’re a daily greens drinker, a wellness skeptic, or just trying to feel a little better every morning, this episode cuts through the marketing to help you make smarter choices for your body.🎧 Hit play to get the facts without the fluff.#WellnessPodcast #AG1 #IM8 #DavidBeckham #AthleticGreens #HealthSupplements #Longevity #Biohacking #DailyGreens #GutHealth #ScienceBacked #NutritionTalk #WellnessTrends #SupplementsThatWork #FunctionalHealth

In this fast-paced 11-minute guide, our hosts share the smartest way to stack your supplements for maximum energy, better sleep, stronger immunity, and longevity.🧠 Based on the latest research and real-world experience, you'll learn how to combine the right supplements at the right time of day for real, lasting results.

💪 Did you know that your grip strength is one of the most powerful indicators of how long and how well you’ll live? It’s not just about a firm handshake—it’s a key marker for overall strength, vitality, and even disease prevention!In this episode of The Longevity Lab MD Podcast, we explore:✅ The science behind grip strength & longevity 🔬✅ What your grip strength says about your muscle health & aging✅ How weak grip strength is linked to heart disease, dementia & early mortality✅ Simple tests & exercises to improve your grip and extend your healthspan 🚀📌 Don’t ignore this overlooked biomarker! If you want to live longer, healthier, and stronger, this video is a must-watch!🔥 SUBSCRIBE for more cutting-edge longevity & health optimization tips!🔔 Hit the notification bell so you never miss an episode!🚀 FREE Longevity Guide: [Insert Link]📢 Share this video with someone who needs to hear this!#Longevity #GripStrength #HealthSpan #Biohacking #LongevitySecrets #FunctionalMedicine #HealthyAging #StrengthTraining #Lifespan #Wellness #PreventiveHealth #MuscleHealth #AgingWell #LifespanHacks #fitnessmotivation

In this episode of The Longevity Lab MD, we dive deep into one of the most controversial health trends sweeping the internet: the carnivore diet. Proponents claim it can reverse autoimmune diseases, boost energy, and even improve mental clarity. But critics warn of potential nutrient deficiencies, heart risks, and long-term health concerns.Join us, as we break down:🔍 The science behind the carnivore diet—what research actually says🥩 The potential benefits and who (if anyone) should try it⚠️ The hidden risks and side effects no one talks about🧠 Expert opinions from doctors and nutritionists❓ Is going all-meat sustainable for your body—and the planet?Whether you're curious about trying it or just want to understand the hype, this episode is packed with insights that could change the way you think about nutrition forever.💬 Share your thoughts: Have you tried the carnivore diet? Let me know your experience in the comments!📅 New episodes every week! Don’t forget to subscribe, like, and hit the bell for updates. 🔔