The LIVING Room Podcast | Inside The WNDR Lab

Sleep Scientist: "Sleep Isn't a Luxury — It's Your Strongest Longevity Lever" | Dr. Michael Grandner

“The sleep people are getting in the real world predicts how long they live better than almost anything else.” According to Dr. Michael Grandner, sleep isn't just rest. It's one of the strongest predictors of how long you'll live. Yet most people fundamentally misunderstand what sleep is, why we need it, and what happens when we don't get enough of it. The consequences reach far beyond feeling tired, influencing everything from your brain function and metabolism to your immune system, long-term health, and lifespan. In this episode, Chris Wharton sits down with Dr. Michael Grandner, Director of the Sleep and Health Research Program at the University of Arizona and the world's most cited sleep researcher Drawing from decades of research, Dr. Grandner unpacks what sleep is actually doing inside your body, why so many people struggle with it, and how improving it may be one of the most powerful things you can do for your health, performance, and longevity. No wellness trends. No sleep hacks. Just the science behind one of the most important—and overlooked—drivers of human health. In the episode, you'll learn:  → Why sleep is one of the strongest levers for longevity, performance, and disease prevention  → Why chronic sleep loss impairs decision-making, memory, metabolism, and emotional regulation before you notice it  → The difference between feeling tired and being objectively sleep-deprived  → Why trying harder to fall asleep can make insomnia worse  → How sleep apnea is often missed — especially when symptoms look like fatigue, anxiety, or depression  → What sleep trackers and wearables can tell you, and what they often get wrong  → Why melatonin, supplements, and sleep hygiene aren't always enough to fix a real sleep disorder  → How light, caffeine, alcohol, temperature, screens, and bedtime routines affect sleep quality  → Why better sleep often comes from doing less — reducing effort and getting out of your own way  Dr. Grandner has published more than 250 academic papers, chaired the American Heart Association's Sleep Science Committee, and presented to the US Congress on sleep health. This episode is for anyone who wakes up tired, struggles with insomnia, relies on sleep trackers, or wants to understand how sleep really affects longevity, recovery, and daily performance. Want more? Each month, we send a newsletter curated by our scientific council on what's  actually advancing the science of human longevity — and what isn't. Subscribe at https://www.thewndrlab.com/mailing-list. The WNDR Lab: https://www.thewndrlab.com/  Michael Grandner, PhD | University of Arizona Michael Grandner, PhD, researches the connections between sleep and circadian health, including innovative strategies for improving sleep. The Director of the Sleep and Health Research Program and a tenured Associate Professor in the Department of Psychiatry with joint appointments in Medicine, Psychology, Nutritional Sciences, and Clinical and Translational Science at the University of Arizona College of Medicine, he is the Inaugural Chair of the American Heart Association’s Sleep Science Committee and the Past President of the Society of Behavioral Sleep Medicine, as well as an elected Fellow of the American Academy of Sleep Medicine and the Society of Behavioral Sleep Medicine. Dr. Grandner has over 250 academic journal publications, advises numerous companies, has presented to the US Congress multiple times on the topic of sleep health, and has co-authored position statements for the International Olympic Committee and the National Institutes of Health, among many others. He was recently awarded the Richard Bootzin Mid-Career Distinguished Scientific Achievement Award by the Society of Behavioral Sleep Medicine. Dr. Michael Grandner's Instagram https://www.instagram.com/michaelgrandner/ Linkedin: https://www.linkedin.com/in/grandner/ Website: https://www.michaelgrandner.com/about.html YouTube: https://www.youtube.com/@UCTET02GzjnNxSg3V157lUIw

A Stanford Cancer Scientist on What Actually Prevents Cancer (And What Wellness Headlines Get Wrong)

In this episode of The LIVING Room Podcast, host Chris Wharton sits down with Dr. Paul Mischel for a fascinating exploration of what causes cancer, and the future of preventive medicine. A pioneer in precision oncology, Dr. Mischel's groundbreaking research revealed how extrachromosomal DNA (ecDNA)—small circles of DNA that exist outside our chromosomes—can fuel tumor growth, accelerate evolution, and help cancers evade treatment. His discoveries have transformed our understanding of some of the most aggressive cancers, including glioblastoma. But this conversation goes far beyond the laboratory… Dr. Mischel breaks down what the latest science actually tells us about cancer risk, prevention, and early detection. Together, they explore which lifestyle factors are backed by evidence, where common misconceptions persist, and why the future of cancer screening may be both more powerful—and more nuanced—than many people realize. Please join us for a thought-provoking conversation about one of medicine's greatest challenges, and the science that may help change its future. In this video, we explore: * What cancer actually is — and why some cancers become far more aggressive than others * How extrachromosomal DNA (ecDNA) helps tumors evolve and resist treatment — and why that changes everything about precision oncology * What the science actually says about exercise, nutrition, alcohol, smoking, vaccines, and cancer prevention * The real cancer risk factors you can control — and the ones you can't * Why full-body MRIs and cancer blood tests are promising but not a replacement for traditional cancer screening yet * The biggest cancer myths circulating in wellness spaces — and what the data actually supports * How to think about your cancer risk with more agency and less fear About Dr. Paul Mischel:  Paul Mischel, MD, is a physician-scientist at Stanford Medicine whose research revealed how extrachromosomal DNA drives the evolution and drug resistance of aggressive cancers. His work has reshaped the field of precision oncology. Want more? Each month, we send a newsletter curated by our scientific council on what's  actually advancing the science of human longevity — and what isn't. Subscribe at https://www.thewndrlab.com/mailing-list [https://www.thewndrlab.com/mailing-list]. The WNDR Lab: https://www.thewndrlab.com/

A Neuroscientist Breaks Down GLP–1s, Genetics & the Real Science of Fat Loss | Zachary A. Knight

Why is losing weight—and keeping it off—so difficult? A leading neuroscientist explains the biology of hunger, the rise of GLP-1 medications, and what science is revealing about the brain's role in body weight regulation. In this episode of The LIVING Room Podcast, Chris Wharton sits down with Dr. Zachary A. Knight, PhD — Professor of Physiology at UC San Francisco, Howard Hughes Medical Institute Investigator, and one of the world's leading researchers studying the neural circuits that regulate hunger, thirst, and body weight. Drawing from decades of research, Dr. Knight explains why body weight is influenced by far more than motivation alone, how genetics and environment interact to shape appetite, what happens in the brain when we lose weight, and why GLP-1 medications have transformed obesity treatment. Watch this episode to learn: • Why maintaining weight loss is so challenging for many people • How genetics and environment work together to influence body weight • What happens in the brain when you're hungry—and when you're full • How GLP-1 medications like Ozempic, Wegovy, and Mounjaro affect appetite and food-related reward signals • The science behind "food noise" and why many patients report it decreases on GLP-1s • Whether weight-loss medications are likely to be lifelong treatments • Practical, science-backed ways to increase satiety and better manage hunger • What researchers are learning about hydration, thirst, and the body's internal regulation systems • Where the next generation of obesity and metabolic health treatments may be headed This isn't diet advice. This is the neuroscience of hunger — and it will completely change how you think about your body. Connect with Dr. Zachary A. Knight: https://knightlab.ucsf.edu/ [https://knightlab.ucsf.edu/] http://www.linkedin.com/in/zachary-knight-29a37977 [http://www.linkedin.com/in/zachary-knight-29a37977] https://x.com/zaknight [https://x.com/zaknight]   Want more? Each month, we send a newsletter curated by our scientific council on what's actually advancing the science of human longevity — and what isn't. Subscribe at https://www.thewndrlab.com/mailing-list [https://www.thewndrlab.com/mailing-list]. The WNDR Lab: TheWNDRLab.com [http://thewndrlab.com]

Anti-Aging Myths Most Believe: Mayo Clinic MD on Retinol, SPF, Skinspan, Peptides & Red Light

Most anti-aging skincare is focused on the surface — but the real story of skin aging starts much deeper. Mayo Clinic dermatologist Dr. Saranya Wyles breaks down what’s actually happening beneath your skin, why up to 75% of skin aging may be modifiable, and what science really says about retinol, SPF, red light therapy, collagen, peptides, GLP-1s, and more. Saranya Wyles, MD, PhD, is the Director of the Regenerative Dermatology and the Skin Longevity Laboratory at Mayo Clinic whose work focuses on skin aging, wound healing, cellular senescence, and regenerative medicine. In this episode of The LIVING Room Podcast, she joins Chris Wharton to explain why your skin is often a reflection of what’s happening inside your body — from brain health to heart health and overall aging, what SPF, retinol, red light therapy, collagen, and peptides actually do, and why the future of skincare will include 3D-bioprinted skin tissue and regenerative therapies. What we cover in this conversation: * Why 75% of skin aging is modifiable — and what that actually means * The skincare routine a Mayo Clinic dermatologist actually recommends * Why oral collagen supplements may be a waste of money * Whether retinol, red light therapy, and peptides live up to the hype * What sunscreen actually protects you from (and how it impacts vitamin D) * Why weight-loss drugs like GLP-1s may be aging your face * The future of regenerative skin repair — from exosomes to 3D-bioprinted skin For science-backed clarity on what really protects your skin, free from the noise of anti-aging marketing — this episode delivers true value around powerful anti-aging practices that you can apply to your life. Learn more about  Dr. Saranya Wyles https://www.instagram.com/drwyles.derm

Robert Downey Jr. On Living With Intention, Discipline & What Happiness Really Means

What does it really look like to evolve into the best version of yourself? Robert Downey Jr. sits down with Chris Wharton for an honest conversation about discipline, self-awareness, taking control of one’s health, and what happiness truly means after living one of Hollywood’s most extraordinary lives. In this episode, Robert Downey Jr. opens up about the daily rituals that keep him grounded, why he was the very first "patient zero" for Chris's wellness program, and what he learned from years of burning the candle at both ends. From preparing for Broadway to suiting up for Marvel, this is a masterclass in intentional living from a man who's seen it all.  Connect with Robert Downey Jr. at https://www.instagram.com/robertdowneyjr [https://www.instagram.com/robertdowneyjr]  Want more? Each month, we send a newsletter curated by our scientific council on what's actually advancing the science of human longevity — and what isn't. Subscribe at https://www.thewndrlab.com/mailing-list [https://www.thewndrlab.com/mailing-list]. The WNDR Lab: https://www.thewndrlab.com/ [https://www.thewndrlab.com/]