Ep 25 | How to build mental resilience for Longevity

Ep 31 | These 6 physical metrics extend healthspan

Are you checking the 6 domains of physical health that keep people stay strong, mobile, and independent for decades longer? Dr. Patrick Donovan breaks them down Where to find our guest, Dr. Patrick Donovan, PT, DPT: Website | https://www.heatherlanept.com/ Instagram | https://www.instagram.com/drdonovan_healthspan/ Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/ Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/  Timestamps: 00:00:00 — Introducing the Capacity Compass 00:01:00 — How the Assessment Works 00:02:05 — Strength 00:04:01 — Mobility  00:07:35 — Balance  00:10:15 — Cardiovascular Endurance 00:11:42 — Gait 00:14:15 — Chronic Conditions Disclaimer This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.

Ep 30 | You can improve physical functioning at any age

If you've never been to a gym and you're in your 60s, can you still improve? Dr. Donovan draws from his experience working with older adults to answer one of the most common questions in longevity. Timestamps: 0:00 - Rethinking physical therapy as preventive care 1:46 - Aging role models shape our trajectory 3:11 - What older adults are actually capable of 4:07 - Meeting clients where they are 6:06 - Goal-driven programs 7:04 - Physical therapy as ongoing primary care for physical health Where to find our guest, Dr. Patrick Donovan, PT, DPT: Website | https://www.heatherlanept.com/ Instagram | https://www.instagram.com/drdonovan_healthspan/ Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/ Where to find us: Website | https://vitaveda.health YouTube | https://www.youtube.com/@Vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/ Disclaimer:  This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

Ep 29 | The evidence behind purpose expanding lifespan

We all know living with purpose improves our experience of life, but did you know there is evidence showing it increases lifespan? I break down the science in this video Timestamps:  00:00 - Intro 00:34 - The 2019 JAMA Study 03:56 - Why It Works: The Biological Mechanism 05:27 - Why the Mental Side of Longevity Matters Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@Vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/ Reference/s: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064?utm_source=openevidence&utm_medium=referral Disclaimer:  This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

Ep 28 | Advanced Thyroid Health with Dr. Dana Gibbs

Most people who struggle with hypothyroidism are told the same thing: their TSH is normal, so everything is fine. Dr. Dana Gibbs, board-certified ENT surgeon, thyroid and hormone specialist, makes a compelling case for why that's not good enough, and what patients and physicians should be doing instead. She explains the Total T3 to Reverse T3 ratio, why excess T4 can backfire, how undertreated thyroid dysfunction drives infertility and miscarriage, and what lifestyle factors silently sabotage treatment  Where to find our guests: Website - https://danagibbsmd.com/ [https://danagibbsmd.com/] YouTube - https://www.youtube.com/@danagibbsmd8190 [https://www.youtube.com/@danagibbsmd8190]  Podcast - https://podcasts.apple.com/us/podcast/beyond-the-thyroid/id1756413327 [https://podcasts.apple.com/us/podcast/beyond-the-thyroid/id1756413327]  Where to find us: Website [https://vitaveda.health/] | https://vitaveda.health Youtube [https://www.youtube.com/@vitavedahealth] | https://www.youtube.com/@vitavedahealth Twitter / X [https://x.com/drprilongevity] | https://x.com/drprilongevity Newsletter [https://substack.com/@vitavedahealth] | https://substack.com/@vitavedahealth Instagram [https://www.instagram.com/drprilongevity/] | https://www.instagram.com/drprilongevity/ [https://www.instagram.com/drprilongevity/] Timestamps 00:00:00 - Introduction: Dr. Dana Gibbs 00:01:17 - Dr. Gibbs' personal thyroid journey 00:05:18 - The diagnosis breakthrough 00:10:11 - Armour Thyroid vs. Levothyroxine 00:13:07 - Hashimoto's Disease: Triggers & prevalence 00:20:04 - The thyroid lab panel explained 00:36:32 - Thyroid, fertility & miscarriage 00:46:54 - Lifestyle factors that disrupt thyroid function 00:52:07 - Thyroid management in pregnancy 01:02:49 - Thyroid issues in men 01:13:01 - Cortisol, sleep & stress management 01:22:37 - Finding the right thyroid doctor The Core Thyroid Lab Panel (5 Tests) * Free T4 * Free T3 * Total T3 * Reverse T3 * TSH Ideal ranges Dr. Gibbs targets: * Free T3: 3.4–4.0 (lab reference range is 2.0–4.4, but she considers anything below 3.4 suboptimal in symptomatic patients) * TSH: 1.0–2.0 (lower half of normal); below 2.5 if trying to conceive * Total T3 : Reverse T3 ratio: 10:1 or higher (below 10 indicates the body is breaking down rather than building T3) When to also add antibodies (TPO + Thyroglobulin): * Abnormal results on the core 5 * Trying to conceive or history of miscarriage * Family history of Hashimoto's * Symptomatic male patients with low testosterone Symptoms That Warrant a Thyroid Workup Dr. Gibbs’s core list includes: * Fatigue, especially worse than peers or worsening over time * Difficulty getting out of bed in the morning * Poor sleep or frequent waking * Brain fog / difficulty concentrating or memorizing * Hair loss or thinning * Loss of outer third of eyebrows * Unexplained weight gain or difficulty maintaining weight * Cold hands and feet * Constipation * Recurrent illness / low immunity * Low libido (in men and women) * Menstrual irregularities or fertility problems Common Triggers for Hashimoto's Disease * Viral illness (e.g., mono, URI) * Extreme psychological stress * Pregnancy or delivery * Menopause * Any event that causes rapid hormonal fluctuation Lifestyle Factors That Raise Reverse T3 (and suppress thyroid function - fix these first) * Over-exercise / overtrained athlete syndrome - body interprets it as chronic stress * Caloric restriction below basal metabolic rate - body perceives starvation * Low protein intake - even in overweight patients * Nutrient deficiencies - especially iron, B vitamins, healthy fats * High insulin / insulin resistance - very common in Hashimoto's patients (double the general population rate of ~35%) * Chronic psychological stress and elevated cortisol * Circadian disruption (e.g., night shift work) * Rapid weight loss (including GLP-1 use without proper dietary support) GLP-1 / Weight Loss Considerations for Thyroid Patients * Rapid weight loss can raise Reverse T3 by signaling starvation * Must maintain adequate protein intake even when appetite is suppressed * Must continue resistance/strength training - not just cardio * Must maintain B vitamins, minerals, and healthy fats * Best candidates: people with high insulin resistance or uncontrollable sugar cravings * Concern: GLP-1 use in Hashimoto's patients without these safeguards may worsen the T3:rT3 ratio Sleep & Cortisol Management Strategies What has worked for Dr. Gibbs personally * Get thyroid optimized first - poor sleep is often a symptom, not the root cause * Split thyroid dose and take the first dose very early in the morning (even at a middle-of-the-night bathroom wake-up) to prime cortisol for proper morning rise * Adrenal glandular supplement - taken early morning and a small dose at bedtime to support the natural cortisol curve * Hot shower immediately before bed - helps with cold extremities and faster sleep onset * Yoga nidra meditation - for middle-of-the-night wakefulness; most effective within 15 minutes References:  * Dr. Dana Gibbs’s education website - http://www.thyroidclarity.com [http://www.thyroidclarity.com]  * Physician integrative hormone management class and discussion group - http://thyroidclarity.com/endo-optin [http://thyroidclarity.com/endo-optin]  * https://wlwt.com/article/doctors-screenings-colorectal-cancer-young-adults/70320212 [https://wlwt.com/article/doctors-screenings-colorectal-cancer-young-adults/70320212]  Disclaimer This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.

Ep 27 | The approach to habit change that works

I’ve seen people stay stuck for years with their habits because of small things. Once you fix those, everything else gets easier. Here are a few examples that actually worked. Examples of Behavioral Hacks for Longevity That Can Help You: Key Takeaways * Cold Showers for Mental Grit Start your shower warm and gradually make it cooler over time until you're on max cold. This builds mental resilience and the adrenaline boost carries you through the rest of your day. * The "Two's Protocol" for Strength Training If you're short on time or traveling, try two exercises, twice a week, two sets each. Push-ups and squats require no equipment and can be done anywhere. Consistency beats intensity, this simple routine can actually build strength over time. * The 10-Minute Interval Hack to Break a Plateau Set a 10-minute timer with a 1-minute counter. Each minute, do a small number of reps (about 25% of your max). Rest the remainder of the minute, then repeat. Over 10 minutes you'll accumulate far more total reps than a standard set! * Cool Your Feet to Sleep Better Your hands and feet act as temperature regulation vents for your body. If you're sleeping too hot, stick your feet out from under the covers and point a small fan at them. If you're too cold, keep your hands and feet covered and insulated. It's a free alternative to expensive sleep-cooling gadgets and works surprisingly well. Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@Vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/ Disclaimer:  This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.