In episode 7 of Vitality By Design, Carey and Anna Howe discuss their approach to supplements, protein, whole foods, and wellness practices, and the importance of balance over perfection. A major takeaway: longevity isn't about one supplement, workout, or intervention—it’s about the small choices you make consistently over time. 

Tune in for the perfect plan—choose one healthy habit, take action today, and start designing your vitality one step at a time. 

TIMESTAMPS

[00:00:51] The habits that changed their lives and their approach to longevity.
[00:01:27] Why small, consistent habits create extraordinary results.
[00:01:53] Sleep, strength training, whole foods, and staying active.
[00:07:28] What they used to get wrong about nutrition and weight loss.
[00:09:32] Why aging doesn't have to mean losing energy and physical ability.
[00:12:26] The importance of recovery, rest, and progressive overload.
[00:14:31] Building an intentional morning routine.
[00:19:12] Their approach to whole foods, indulgence, and sustainable nutrition.
[00:24:07] Supplements, vitamins, protein, and wellness routines.
[00:27:52] Wellness practices and products that weren't worth the money.
[00:31:43] What living in Costa Rica has taught them about slowing down and relationships.
[00:35:36] How Costa Rica changed their lifestyle and approach to health.
[00:36:18] The one habit anyone can start tomorrow.
[00:37:03] Why walking every day can be the first step toward longevity.
[00:37:46] Designing your vitality one habit at a time.

QUOTES

• "There's no walk that I've ever regretted." – Anna Howe
• "Start with one habit. Stay consistent and let those small choices compound over time." – Carey Howe
• "Longevity isn't about trying to live forever; it's about making the years that you have healthier, stronger, and more meaningful." – Anna Howe

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Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

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In episode 6 of Vitality By Design, Carey and Anna Howe emphasize building a strong health foundation through sleep, nutrition, exercise, recovery, sunlight, stress management, meditation, prayer, and community before turning to additional wellness tools. 

Tune in to chase the latest wellness trend—build the foundation, stay curious, educate yourself, and take intentional action toward better health. 

TIMESTAMPS

[00:00:00] Welcome to Vitality by Design and part two of the peptide conversation.
[00:01:23] Understanding peptides, FDA actions, regulation, and common questions.
[00:03:17] What FDA approval means and the debate around peptide regulation.
[00:07:18] Peptide manufacturing, China, sourcing, and quality control.
[00:08:51] Chain of custody, constitution, and peptide shelf life.
[00:09:42] Common misconceptions: peptides versus steroids and weight loss drugs.
[00:10:10] Why peptides aren't magic bullets.
[00:11:00] Building a strong foundation before using wellness enhancements.
[00:12:47] The five foundations of wellness and longevity.
[00:14:10] Intentional living, exercise, nutrition, and sustainable weight loss.
[00:15:49] Peptides as an enhancement to a healthy lifestyle.
[00:17:21] Human experience, peptide research, and the importance of education.
[00:17:44] Taking control of your health through research and information.
[00:18:58] How AI could transform the future of healthcare.
[00:20:03] AI, medical technology, affordability, and the future of medicine.
[00:21:08] Automated health measurements and the future of personalized care.
[00:22:25] Taking control of your health and designing vitality by intention.

QUOTES

• "Peptides are not anabolic steroids. They're not weight loss drugs. They're not magic bullets." – Carey Howe
• "The biggest excuse that I hear all the time is, 'Well, I don't have time.'" – Anna Howe
• "Wellness is by design, right? It just doesn't happen to you. You gotta think about these things and work on them and monitor them." – Carey Howe

SOCIAL MEDIA

Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

Support the show

In episode 7 of Vitality By Design, Carey and Anna Howe discuss their approach to supplements, protein, whole foods, and wellness practices, and the importance of balance over perfection. A major takeaway is that longevity isn't about one supplement, workout, or intervention—it’s about the small choices you make consistently over time. 

Tune in for the perfect plan—choose one healthy habit, take action today, and start designing your vitality one step at a time. 

TIMESTAMPS

[00:00:51] The habits that changed their lives and their approach to longevity.
[00:01:27] Why small, consistent habits create extraordinary results.
[00:01:53] Sleep, strength training, whole foods, and staying active.
[00:07:28] What they used to get wrong about nutrition and weight loss.
[00:09:32] Why aging doesn't have to mean losing energy and physical ability.
[00:12:26] The importance of recovery, rest, and progressive overload.
[00:14:31] Building an intentional morning routine.
[00:19:12] Their approach to whole foods, indulgence, and sustainable nutrition.
[00:24:07] Supplements, vitamins, protein, and wellness routines.
[00:27:52] Wellness practices and products that weren't worth the money.
[00:31:43] What living in Costa Rica has taught them about slowing down and relationships.
[00:35:36] How Costa Rica changed their lifestyle and approach to health.
[00:36:18] The one habit anyone can start tomorrow.
[00:37:03] Why walking every day can be the first step toward longevity.
[00:37:46] Designing your vitality one habit at a time.

QUOTES

• "There's no walk that I've ever regretted." – Anna Howe
• "Start with one habit. Stay consistent and let those small choices compound over time." – Carey Howe
• "Longevity isn't about trying to live forever; it's about making the years that you have healthier, stronger, and more meaningful." – Anna Howe

SOCIAL MEDIA

Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

Support the show

In episode 5 of Vitality By Design, Carey and Anna Howe interview Dr. Ronald Bonilla, oral surgeon, speaker, and visionary behind Vinova Longevity Clinic in Costa Rica, for a fascinating conversation about functional dentistry, longevity, whole-body health, and the power of questioning conventional approaches. He explores the potential connections between periodontal disease and systemic health, the importance of the oral microbiome, stress regulation, fascia, biomechanics, sleep, and personalized health protocols. 

Tune in, challenge what you think you know about health, and take the first step toward designing a healthier, more intentional life. 

TIMESTAMPS

[00:00:00] Welcome to Vitality by Design and the future of longevity.
[00:01:46] Dr. Ronald Bonilla's journey and why he began questioning the system.
[00:02:01] From Costa Rica's social security system to functional dentistry.
[00:03:00] The connection between periodontal disease and systemic health.
[00:08:49] The transition from traditional dentistry to longevity medicine.
[00:09:25] Finding purpose, questioning conventional treatment, and serving others.
[00:11:06] Challenging traditional medicine and becoming a disruptor in healthcare.
[00:13:50] The Taurus Method and a new perspective on health.
[00:17:16] Energy, vibration, frequency, and the connection to health.
[00:19:34] How habits and behavior influence health and vitality.
[00:20:06] What happens when a patient first visits Venova Longevity Clinic.
[00:22:20] Fascia, aging, flexibility, lymphatic drainage, and toxins.
[00:24:50] The discussion around dental amalgams and mercury exposure.
[00:26:28] Why emotional health and environment matter in the healing process.
[00:31:08] Non-invasive neuromodulation and strategies for reducing stress.
[00:36:15] Why dentistry and medicine should work together instead of in silos.
[00:38:05] The future of integrated medicine and the changing healthcare landscape.
[00:39:55] A powerful patient story involving oral health and systemic problems.
[00:47:49] Dr. Bonilla's approach to preventing recurring periodontal disease.
[00:54:36] Understanding stem cells and the importance of addressing root causes.
[00:57:18] Preparing the body before and after stem cell therapy.
[00:59:55] Creating a welcoming and empowering experience at Venova.
[01:02:22] Visiting Costa Rica for diagnosis, detox, and longevity optimization.
[01:04:29] Final thoughts on health, hope, and taking action.

QUOTES

• "To be disruptive, you definitely need a kind of character." – Dr. Ronald Bonilla
• "We're not gonna fix 30 years of bad habits in a week." – Dr. Ronald Bonilla
• "We don't bring solutions, we give options, we give hope." – Dr. Ronald Bonilla

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Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

Dr. Ronald Bonilla

Instagram: https://www.instagram.com/doc.torus/ 

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In episode 4 of Vitality By Design, Carey and Anna Howe explain that while some peptides are FDA-approved for specific medical conditions, many discussed in the wellness and longevity space are considered research compounds. They emphasize the importance of education, responsible sourcing, and understanding the evolving nature of the research. 

Tune in for an informative and thought-provoking introduction to peptides and the rapidly evolving world of longevity and health optimization.

TIMESTAMPS

[00:00:04] Welcome to Vitality by Design and the longevity conversation.
[00:00:50] Why peptides are one of the most talked-about longevity topics.
[00:02:11] What exactly is a peptide?
[00:03:28] How long have peptides been around?
[00:04:22] Why peptides are becoming so popular now.
[00:06:24] Understanding the legal and regulatory landscape.
[00:07:43] Research compounds and what listeners need to know.
[00:08:46] Why peptides are appealing to people seeking better health.
[00:09:59] Reported benefits: recovery, sleep, fat loss, skin, and cognition.
[00:12:31] Why peptides are not a substitute for healthy fundamentals.
[00:14:05] CJC-1295 and Ipamorelin.
[00:16:56] BPC-157 and recovery.
[00:18:54] TB-500 and full-body support.
[00:20:00] GHK-Cu and skin, hair, and aesthetics.
[00:22:34] MOT-C and mitochondrial function.
[00:24:40] NAD+ and cellular energy.
[00:27:04] Glutathione and oxidative stress.
[00:27:49] Retatrutide and metabolic health.
[00:29:42] Kisspeptin and hormone signaling.
[00:31:02] Melanotan II and skin pigmentation.
[00:31:48] Epitalon, telomeres, and longevity.
[00:33:48] Selank and Semax for cognitive function.
[00:35:06] The most popular peptides and where to start.
[00:36:46] Risks, sourcing, dosing, and limited long-term data.
[00:40:08] Education, curiosity, and using tools thoughtfully.
[00:40:41] What to expect in Part 2.

QUOTES

• "Peptides are short chains of amino acids." – Carey Howe
• "It's not a shortcut, but a way to support your body." – Anna Howe
• "Education is everything." – Carey Howe

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Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

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In episode 3 of Vitality By Design, Carey and Anna Howe explain how peptides can influence processes related to growth, metabolism, fat metabolism, mitochondrial function, tissue repair, cognition, and recovery, while emphasizing that peptides are a broad category with different functions and applications. 

Tune in to learn how metabolism, mitochondria, sleep, movement, nutrition, and emerging longevity tools all connect—and discover why the fundamentals may be the most powerful place to start.

TIMESTAMPS

[00:00:25] Introducing metabolism and its connection to longevity.
[01:56:00] What metabolism actually is and how the body creates energy.
[02:43:00] ATP: Understanding the body's cellular energy currency.
[04:57:00] Common metabolism myths and misconceptions.
[05:40:00] How diet, exercise, sleep, and stress influence metabolism.
[06:49:00] Is aging really responsible for a slower metabolism?
[07:34:00] Metabolic health and age-related disease.
[08:45:00] Mitochondria and their role in cellular energy.
[09:50:00] Exercise, fasting, cold exposure, and mitochondrial health.
[11:23:00] Why quality sleep is essential for recovery and longevity.
[12:29:00] Metabolic signaling and the rise of peptides.
[13:35:00] What peptides are and how they communicate with the body.
[16:22:00] The fundamentals of supporting metabolic health.
[17:32:00] Why metabolism is about energy—not just weight.
[18:05:00] What's next for longevity, peptides, and metabolic health.

QUOTES

• "Metabolism is really the system that keeps producing that energy for us." – Carey Howe
• "The mitochondria are really the stars of the metabolism story." – Carey Howe
• "Metabolism isn't just about weight." – Anna Howe

SOCIAL MEDIA

Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

Support the show

In episode 2 of Vitality By Design, Carey and Anna Howe explain how biohacking is ultimately about aligning your lifestyle with your biology. From sleep and sunlight to nutrition, movement, stress management, and hormone balance, they explore the everyday factors that influence energy, mental clarity, recovery, and long-term health. 

Tune in to learn what biohacking really means, why your everyday habits matter, and how simple changes can help you take greater ownership of your health and longevity. 

TIMESTAMPS

[00:00:04] Welcome to Vitality by Design.
[00:00:50] What is biohacking?
[00:01:33] Why biohacking is simpler than it sounds.
[00:02:22] The science and meaning behind biohacking.
[00:02:50] Aligning your lifestyle with your biology.
[00:03:09] How modern life disrupts natural biology.
[00:03:51] Sleep, sunlight, nutrition, stress, and hormone balance.
[00:04:18] Why modern humans feel depleted.
[00:05:12] How biological imbalance can show up as symptoms.
[00:05:43] Listening to what your body is telling you.
[00:06:04] What happens when you support your biology.
[00:06:48] Biohacking, functional medicine, and root causes.
[00:07:19] Social media, supplements, and advanced biohacking tools.
[00:07:38] Why the basics are the most powerful biohacks.
[00:08:43] Understanding your biology and gaining health leverage.
[00:09:06] Why everyone is already influencing their biology.
[00:09:26] The simplest habits for better vitality.
[00:09:46] Designing your health intentionally.
[00:10:00] Next episode: Understanding metabolic health.
[00:10:35] Subscribe, share, and follow Vitality by Design.

QUOTES

• "Biohacking is really just aligning your lifestyle with your biology." – Anna Howe
• "Biohacking isn't about overriding your biology, it's about listening to it." – Carey Howe
• "The most powerful biohacks are often the simplest ones." – Anna Howe

SOCIAL MEDIA

Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

Support the show

In this first episode of Vitality By Design, Carey and Anna Howe introduce a new approach to longevity, optimal health, and intentional living. They also discuss how the overwhelming amount of health information available today can create confusion rather than clarity, and their mission is to translate complex longevity and health science into practical insights people can understand and apply. 

Tune in to discover why understanding your body is the first step toward taking ownership of your health and designing a longer, healthier, more vibrant life. 

TIMESTAMPS

 [00:00:04] Welcome to Vitality by Design.
 [00:00:50] Is feeling exhausted and foggy really normal?
 [00:01:27] Designing your health and taking ownership of your vitality.
 [00:02:28] Why real health goes beyond diets, exercise, and supplements.
 [00:02:55] Casey's journey into metabolic health and longevity.
 [00:04:34] Anna's personal experience with losing her mother to cancer.
 [00:06:06] Cutting through the noise in the health and longevity space.
 [00:06:25] Making complex health science practical and understandable.
 [00:07:12] Metabolism, energy, body composition, and mental clarity.
 [00:07:18] Sleep and nervous system regulation.
 [00:07:26] Biohacking, peptides, and emerging longevity therapies.
 [00:07:41] Moving beyond quick fixes toward lasting vitality.
 [00:07:58] Subscribe, share, and follow Vitality by Design.
 [00:08:26] Live with intention and design your vitality.

QUOTES

• "Health is designed. It doesn't just happen by accident." – Anna Howe
• "When you understand how your body actually works, you stop guessing." – Anna Howe
• "When you stop guessing, you start designing." – Carey Howe

SOCIAL MEDIA

Carey Howe

Instagram: https://www.instagram.com/c_howe_it_is

Anna Howe

Instagram: https://www.instagram.com/anita_c_howe/ 

Support the show

Welcome to Vitality by Design, the podcast for people who want to take ownership of their health and build a vibrant life on purpose.

Hosted by Carey and Anna Howe, this show explores what it really means to live with energy, resilience, and longevity, without quick fixes or hype.

Each episode dives into science-backed strategies, emerging research, and practical tools around metabolism, hormones, nervous system health, sleep, fasting, and overall vitality. You’ll hear conversations with doctors, researchers, and practitioners who are rethinking modern health and offering smarter, more intentional approaches.

Born from our own journey of questioning conventional norms and choosing a different path, Vitality by Design is about informed choices, real-world application, and aligning your lifestyle with long-term well-being.

This is where longevity meets intention, and health is designed, not left to chance.

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