Héctor García and Francesc Miralles: “Never retire from what you love to do.”
Héctor and Francesc, anthropologists and bestselling authors, join mbg co-CEO, Jason Wachob, to discuss how centenarians live, eat, and move, plus:
- What is Ikigai (~01:05)
- How people in Okinawa live to 100 (~04:30)
- How smiling can help you live longer (~08:08)
- Why you should stay physically & mentally active (~10:55)
- How to identify your Ikigai (~14:12)
- How to find purpose outside of work (~19:43)
- The benefits of Morita therapy and logotherapy (~27:45)
- How Okinawans eat for longevity (~32:00)
- The magic of green tea (~44:54)
- Why natural movement is key for well-being (~46:03)
- The health benefits of forgiveness (~51:32)
- Why retirement may not be the best option (~52:43)

Referenced in the episode:
- Héctor and Francesc's book, Ikigai: The Japanese Secret to a Long and Happy Life.
- WHO data on life expectancy in Japan.
- A study on early retirement and mortality.
- A study on green tea and longevity.
- mbg Podcast episode #356, #298, #157, and #33, with Dan Buettner.

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We hope you enjoy this episode, and feel free to watch the full video on Youtube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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439: The Okinawa miracle diet & how to live to 110 | Bestselling authors Héctor García & Francesc Miralles

The mindbodygreen podcast explores the infinite possibilities of health & well-being. Hosted by founder and co-CEO Jason Wachob, each episode features a thought-provoking interview with a leader in the health space. Whether you’re thinking about changing what’s on your plate, how you move, or how you think, these conversations are sure to offer solutions in whole-body health.

Alternative Health

Health

Health & Fitness

“Extreme food cravings are a sign from your body that you are giving it mixed messages," says Casey Means, M.D.
Casey, a Stanford-trained physician and the co-founder of Levels, joins us to discuss everything you need to know about optimizing your metabolism, including: 
- Casey’s powerful personal story (~00:14)
- Metabolic health markers to have on your radar (~08:34)
- Optimal levels Casey likes to see in patients (~14:05)
- The 6 principles of “good energy” eating (~16:24)
- Why protein is so key in balancing energy (~26:07)
- Why muscle mass is so protective (~32:47)
- Casey’s go-to breakfast (~34:04)
- Casey’s grocery list must-haves (~37:52)
- The best blood sugar-balancing hacks (~41:16)
- The mind-metabolism connection (~46:53)
- Why fear mongering with food makes metabolic health worse (~51:45)

Referenced in the episode:
- Casey's book, Good Energy 
- mbg Podcast episode #342, with Casey
- A survey showing 80% of people are confused about nutrition
- A study on glucose crashes predicting hunger later in the day
- Research on the cell danger response 
- Sign up for Casey's newsletter
- Use code MBG to save 20% off your Wild Health membership

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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536: Underrated tips to optimize metabolism | Casey Means, M.D., Stanford-trained physician

“We have to spend time on our health rather than spend time on diseases," says Nir Barzilai, M.D.
Nir, a renowned longevity researcher, joins us to discuss pharmaceutical interventions to delay aging, plus:  
- What are gerotherapeutics? (~00:19)
- What you need to know about antagonistic nutrients (~04:25)
- Why healthcare costs don’t have to increase as people live longer (~08:55)
- SuperAgers vs. Blue Zones (~12:40)
- What are some science-backed longevity genes? (~15:14)
- The hallmarks of aging (~19:54)
- How metformin extends longevity (~22:46)
- Who is the right candidate for longevity drugs? (~25:03)
- The best age to take a longevity drug (~31:55)
- Lifestyle interventions for healthy aging (~34:17)
- Is fasting actually necessary? (~38:18)
- What to know about mTOR (~41:19)
- How to test your biological age (~43:10)
- What to do in your 20s and 30s for healthy aging (~48:16)
- The role of mindset in aging (~53:45)
- How repurposing drugs has saved lives (~57:45)
- Why women have the aging advantage (~01:03:42)

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Referenced in the episode:
- Nir's book, Age Later
- Nir's SuperAger study
- The SuperAgers family study
- Learn about the antagonistic pleiotropy hypothesis of aging
- Nir's study on metformin & aging
- TAME trial
- A study on metformin & COVID outcomes
- A study on metformin & muscle hypertrophy
- Nir's study on organ aging 
- A study on metformin & IGF1
- A study on centenarians & IGF1
- Episodes #363, #217 & #170, with David Sinclair, Ph.D.
- Episode #207, with David Fajgenbaum, M.D., MBA, M.Sc., FCPP

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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535: A longevity drug exists—would you take it? | Nir Barzilai, M.D., leading longevity researcher

"There is never an age or a skill level where your body will not respond to the positive energy you put into it to become healthier," says Vonda Wright, M.D., M.S.
Vonda, a double-board-certified orthopedic surgeon, joins us to discuss the best tips to build muscle, enhance bone density, and support mobility long-term, plus:
- How the bones & muscles talk to each other (~00:09)
- How to assess your bone & muscle health (~02:27)
- How to measure joint health (~09:47)
- How to assess VO2 max (~11:56)
- Common lifestyle activities that harm bone & joint health (~13:43)
- The impact of surfaces on bone health over time (~18:23)
- How women should strength train as they age (~20:27)
- Why Vonda doesn’t prefer weight machines (~23:40)
- How Vonda recommends splitting up workouts (~25:43)
- Should women do cardio as they age? (~29:19)
- The power of exercise “snacks” (~32:36)
- Why estrogen is the “elixir of longevity” (~35:02)
- Vonda’s nutrition philosophy (~38:21)
- The role of mindset in extending healthspan (~41:09)
- How Vonda recommends surgery vs. lifestyle methods (~45:31)
- The future of orthopedics & recovery (~47:59)
- Why you shouldn’t underestimate the power to heal yourself (~50:51)

Referenced in the episode:
- Vonda's lab in Orlando, FL
- Vonda's free Strong & Courageous guide with sample workouts  
- mbg Podcast episode #514, with Stacy Sims, Ph.D.
- Check out Vonda's books

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We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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534: Mobility & bone-strengthening tips for women | Vonda Wright, M.D., M.S., board-certified orthopedic surgeon

"You can change your gut microbiome within about a week just by altering your diet," says Tim Spector, M.D.
Tim, an epidemiologist, gut microbiome expert, and award-winning scientist and author, joins us to discuss his top science-backed nutrition tips, what to avoid for optimal gut health, plus:
- What we know about the microbiome today (~00:01)
- How to eat for an optimal gut microbiome (~01:11)
- Why there’s no such thing as superfoods (~05:58)
- Tim’s POV on yogurt (~08:07)
- How a carnivore diet impacts your microbiome (~10:39)
- Why low-fat foods are worse for your gut (~15:06)
- How to assess the health of your microbiome (~17:43)
- How often should you poop? (~19:43)
- The link between gut microbiome & healthy weight (~21:27)
- The future of an Ozempic-like probiotic (~24:51)
- The most surprising study Tim has worked on (~26:29)
- What Tim eats in a day for gut health (~29:58)
- How meal timing impacts your gut microbiome (~32:32)
- How microbiomes beyond the gut influence health (~36:35)
- Where gut health science will be years from now (~39:56)
- 3 gut health tips everyone should keep in mind (~43:11)

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Referenced in the episode:
- Tim's book, Food For Life: The New Science Of Eating Well
- Check out ZOE
- Blue dye study and recipe
- A study on obesity & gut health 
- A study on twins' sugar & fat responses 
- A study on snack timing 
- Learn more about ZOE's big IF study 
- A study on the gut microbiome & melanoma 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
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533: What to eat (& avoid) for a healthy gut microbiome | Tim Spector, M.D., epidemiologist & microbiome expert

“Every single time I eat salmon, I just feel like a million bucks," says GiGi Ashworth. 
GiGi, an allergen-friendly food personality and cook affectionally known as "The Salmon Queen," joins us to discuss everything you need to know about the omega 3-rich fish, including:
- What made GiGi fall in love with salmon? (~00:03)
- How GiGi dealt with restrictive eating habits (~05:14)
- What she thinks of the carnivore diet (~08:59)
- Other seafood GiGi loves (~13:14)
- How to know if you should get an allergy test (~14:51)
- Why “farm-raised” is not a dirty word (~25:26)
- How to avoid parasites in fish (~31:14)
- What GiGi thinks about mercury exposure (~33:25)
- GiGi’s second favorite type of seafood (~35:10)
- How GiGi orders at restaurants (~37:14)
- Her favorite salmon recipe (~39:16)
- GiGi’s main goal for salmon lovers (~43:07)
- Get to know GiGi’s husband, a PhD, actor & producer (~47:05)

Trigger warning: This podcast contains mentions of disordered eating.

Referenced in the episode:
- GiGi's book, Seduced By Salmon
- Follow GiGi on Instagram
- GiGi's allergy test photo
- Vivoo
- Kvarøy Arctic, Blue Circle Foods, MOWI Salmon, and Bakkafrost

Visit shop.mindbodygreen.com/whey20 to get 20% off whey protein isolate+. Cannot combine with gift cards or other discount codes.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: podcast@mindbodygreen.com.
Learn more about your ad choices. Visit megaphone.fm/adchoices

439: The Okinawa miracle diet & how to live to 110 | Bestselling authors Héctor García & Francesc Miralles

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