Longevity by Design

In this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Keith Diaz, Associate Professor of Behavioral Medicine at Columbia University Irving Medical Center, to unpack the hidden health risks of prolonged sitting. Keith explains why even daily exercise isn't enough to counteract the effects of sedentary behavior. Drawing on his lab's findings, he shares a simple but powerful prescription: five minutes of light walking every hour. That small change can lower blood pressure, improve mood, and reduce fatigue, without needing to break a sweat. The conversation also explores how modern work and home environments are built around sitting, and what it takes to build smarter habits. From treadmill desks to family walks, Keith offers practical strategies that make movement part of everyday life. Whether you're an employer, a clinician, or just desk-bound, this episode helps you rethink how you move through your day.   Guest-at-a-Glance 💡 Name: Dr. Keith Diaz 💡 What they do: Associate Professor 💡 Company: Columbia University Irving Medical Center 💡 Noteworthy: Leading researcher on sedentary behavior, cardiovascular health, and wearable tech in clinical care. 💡 Where to find them:LinkedIn [https://www.linkedin.com/in/keithdiaz/]   Episode highlights: [00:00:00] Introduction: The Evolution of Television Viewing Habits [00:00:23] Welcome to Longevity By Design [00:00:33] Introducing Dr. Ki Diaz [00:02:14] The Impact of Sedentary Behavior [00:04:23] The Physiology of Sitting [00:09:59] Exercise vs. Sedentary Lifestyle [00:16:56] Movement Breaks: How Short is Beneficial? [00:27:45] The Role of Wearable Devices [00:31:51] Integrating Movement into Daily Routines [00:33:34] Behavioral Changes and Personal Strategies [00:34:55] The Benefits of Movement Breaks at Work [00:37:26] Wearables and Their Impact on Health [00:40:16] Clinicians' Role in Promoting Movement [00:43:09] Tailoring Movement to Individual Lifestyles [00:47:28] Incentives for Employers and Insurers [00:52:46] Personal Movement Hacks and Daily Routines [00:58:16] Future Research and Final Thoughts We Appreciate You! As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode, Dr. Gil Blander welcomes Dr. Haim Cohen to Longevity by Design to explore his revolutionary approach to understanding aging. Haim's team analyzed acetylation sites across 107 mammalian species, creating its most extensive comparative study. This computational approach revealed specific post-translational modifications that evolved exclusively in long-lived animals. The research identifies critical pathways where evolution engineered longevity solutions. These acetylation changes affect DNA repair, cell cycle regulation, and mitochondrial function. Unlike traditional aging research focusing on single pathways like mTOR or caloric restriction, Haim's unbiased screening simultaneously reveals multiple longevity targets. Evolution provided a natural laboratory for testing anti-aging modifications over millions of years. The findings offer exciting therapeutic possibilities for human longevity. Haim's team is now creating transgenic mice to test whether mimicking these evolutionary changes can extend lifespan in the lab. This research suggests humans could potentially "accelerate evolution" by implementing modifications that nature has already proven effective in whales, elephants, and other long-lived species.   Guest-at-a-Glance 💡 Name: Dr. Haim Cohen  💡 What they do: Professor of Molecular Genetics focused on the biology of aging  💡 Institution(s): Bar-Ilan University (Israel); Founder & Director, Minerva Israel-Germany Center forBiological Mechanisms of Aging; Founder & Director, Sagol Center for Human Health and Longevity  💡 Noteworthy: Global leader in aging research; author of 75+ peer-reviewed papers, including work showing SIRT6 over-expression can extend mouse lifespan by ~30 percent  💡 Where to find them: Bar-Ilan University faculty page [https://cris.biu.ac.il/en/persons/haim-cohen]       Episode highlights: [00:00:00] Introduction [00:01:00] Dr. Haim Cohen background and SIRT6 research update [00:05:50] Gender-specific effects in aging research [00:07:40] Introduction to the groundbreaking Nature paper on acetylation [00:08:30] What is acetylation and why study it [00:11:40] Study design across 107 mammalian species [00:15:00] Using evolution as a research laboratory [00:19:00] Key findings and statistical approach [00:28:00] Validating specific proteins - CBS and hydrogen sulfide [00:31:30] Mitochondrial acetylation and metabolism [00:34:10] DNA repair pathways and the Peto Paradox [00:35:00] Cancer prevention mechanisms in large animals [00:38:30] P53 tumor suppressor conservation [00:40:50] Cat family longevity anomaly [00:42:10] Therapeutic implications and drug development [00:45:00] Targeting proteins versus modifications [00:47:40] Study limitations and future validation [00:49:20] Comparing effects to existing longevity interventions [00:51:00] Implications for human longevity [00:55:00] Dr. Cohen's top tip for longevity We Appreciate You! As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

On this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Karl Pfleger, aging biotechnology investor and creator of AgingBiotech.info, to dissect the rapidly evolving field of aging therapeutics. Karl breaks down the sector into two main categories: interventions that slow aging rates versus rejuvenation strategies that repair accumulated damage. Karl highlights the most promising areas in his investment portfolio, including senolytics for clearing senescent cells and epigenetic reprogramming technologies. He explains why current aging clocks aren't ready for clinical use and discusses the limitations of popular interventions like GLP-1 drugs and fasting protocols. The conversation reveals that 14 Phase 3 clinical trials are currently testing core aging therapeutics. The discussion covers recent FDA approvals for ATTR treatments and stem cell therapies, signaling the field's maturation. Karl emphasizes that meaningful life extension requires a "divide and conquer" strategy, targeting multiple aging mechanisms simultaneously rather than relying on single interventions. Despite exciting therapeutic developments, he maintains that optimizing diet, exercise, and sleep remains the most impactful strategy for extending healthspan today. Guest-at-a-Glance 💡 Name: Dr. Karl Pfleger 💡 What they do: Angel investor, philanthropist, and advocate in aging and longevity biotechnology 💡 Institution(s): Creator and maintainer of AgingBiotech.info (comprehensive public database of 400+ aging companies) 💡 Noteworthy: Exclusively invests in aging/longevity sector with 15+ portfolio companies targeting damage repair approaches 💡 Where to find them: LinkedIn [https://www.linkedin.com/in/karl-r-pfleger/] | AgingBiotech.info [http://agingbiotech.info/] | X (Twitter) [https://x.com/KarlPfleger/status/1857840116414427252] Episode highlights: 00:00:00 Introduction to GLP-1 Drugs and Their Impact 00:00:56 Meet Dr. Karl Pfleger: A Pioneer in Aging and Longevity 00:02:50 Karl Pfleger's Journey from Tech to Aging Biology 00:05:18 The Current State of Longevity Biotech 00:09:47 Exciting Developments in Rejuvenation Biotechnology 00:24:17 Aging Biotech Info: A Comprehensive Resource 00:31:59 Future Plans for Aging Biotech Info 00:36:51 The Obesity Revolution: GLP-1 Receptor Agonists 00:40:29 Global Obesity Rates and GLP-1 Drugs 00:40:43 Potential Benefits and Limitations of GLP-1 Drugs 00:42:13 Muscle Atrophy and Side Effects of GLP-1 Drugs 00:44:12 Emerging Muscle Aging Treatments 00:46:10 Biotech Companies and Obesity Programs 00:46:53 Public vs. Private Biotech Companies 00:49:12 Fasting and Calorie Restriction 00:55:20 Blood Transfusions and Parabiosis 00:58:09 Metformin and N-of-1 Experiments 00:59:13 Comprehensive Aging Interventions 01:03:54 Diagnostics and Aging Clocks 01:13:49 Future of Aging Interventions 01:16:07 Top Tips for Health and Longevity We Appreciate You! As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

Gil and Eric discuss Eric’s book, Super Agers, and the inspiration behind it: a 98-year-old patient who exemplified healthy aging. They explore the five dimensions of healthspan optimization: lifestyle, omics, the immune system, and the role of data and AI in personalized medicine. Eric highlights how AI can analyze multi-layered data to provide personalized recommendations for preventing age-related diseases. The conversation also explores the importance of exercise, sleep, and social connection for healthy aging, as well as the risks associated with high-dose statins. Eric emphasizes the need for a shift towards preventative care, using data and AI to identify and address individual risks. He stresses the power of lifestyle changes, rather than supplements, in improving long-term health outcomes.     Guest-at-a-Glance   💡 Name: Dr. Eric Topol [https://www.linkedin.com/in/eric-topol-md-b83a7317/]  💡What they do: Founder and Director  💡Company: Scripps Research Translational Institute [http://www.scripps.edu/science-and-medicine/translational-institute/] 💡Noteworthy: Genomics pioneer, digital medicine innovator, and preventative care advocate         Episode highlights: [00:00] The Impact of Social Isolation on Health [01:19] Meet Dr. Eric Topol: A Pioneer in Medicine [03:16] Dr. Topol's Personal Journey into Medicine [05:31] The Early Days of Genetic Therapy [07:54] Insights from Dr. Topol's Book: Super Agile [13:02] The Role of Genetics in Longevity [14:22] The Five Dimensions of Healthspan [20:08] The Power of Exercise and Diet [23:58] The Truth About Supplements [32:38] The Importance of Sleep [36:07] The Value of Social Relationships [38:02] The Benefits of Nature and Social Interaction [39:17] Exploring Longevity Drugs: Metformin and Rapamycin [40:10] Risks and Benefits of Longevity Treatments [41:56] The Potential of GLP-1 Drugs [46:41] Statins and Their Impact on Health [51:11] Emerging Cancer Detection Technologies [56:15] The Role of AI and Polygenic Scores in Healthcare [57:36] Preventing Alzheimer's Disease [01:01:14] The Future of Longevity and Healthspan We Appreciate You! As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode of Longevity By Design, Dr. Layne Norton, Founder of BioLayne and Carbon app, joins Gil Blander to discuss optimizing nutrition and fitness for a longer, healthier life. Layne emphasizes the importance of prioritizing scientific evidence over popular narratives, highlighting how easily isolated studies can be misinterpreted. He stresses the power of personalized approaches to nutrition and fitness, advocating for a critical approach to information consumption. Layne dives into the complexities of protein intake, challenging common misconceptions. He advocates for a protein intake above the recommended daily allowance, stressing the role of muscle mass in overall health and longevity. Layne explains the importance of resistance training, even for older adults, to maintain muscle mass and reduce fall risk. He advocates for finding enjoyment in exercise, stressing that passion fuels consistency. Beyond physical health, Layne underscores the impact of mental health on longevity. He discusses the detrimental effects of stress, provides practical stress management tips, and encourages healthy boundaries. Layne’s holistic approach highlights lifestyle factors, nutrition, training, and stress management , as key drivers of a longer, healthier lifespan. Guest-at-a-Glance   💡 [https://www.linkedin.com/in/evelyne-yehudit-bischof/]Name: Dr. Layne Norton [https://www.linkedin.com/in/biolayne/]  💡What they do:  Owner of BioLayne 💡Company: [https://www.linkedin.com/in/evelyne-yehudit-bischof/]BioLayne [https://biolayne.com/] and the Carbon app [https://www.joincarbon.com/] 💡Noteworthy: Nutrition scientist, fitness expert, and evidence-based educator bridging the gap between science and application. Episode highlights: [00:00:52] Introduction to Longevity By Design [00:01:03] Meet Dr. Layne Norton [00:02:00] Layne's Academic Journey [00:03:48] Choosing the Right Advisor [00:06:56] The Importance of Critical Analysis in Research [00:10:00] Transitioning from Academia to Public Communication [00:11:29] The Role of Social Media in Science Communication [00:13:33] Launching a Podcast and Future Plans [00:17:09] Understanding Risk and Misconceptions in Health [00:22:59] The Importance of Protein in Aging [00:41:50] Protein Consumption for Non-Daily Lifters [00:43:07] Debunking the Protein Timing Myth [00:45:31] Protein Distribution and Muscle Growth [00:50:09] Resistance Training for Older Adults [00:53:45] The Importance of Recovery and Sleep [00:56:15] Managing Psychological Stress [01:01:31] Wearable Data and Subjective Feelings [01:04:42] The Impact of GLP-1 Agonists on Weight Loss [01:09:47] Supplements for Health and Longevity [01:13:32] AI in Health and Wellness [01:14:46] Advice for Different Life Stages [01:17:45] Top Tips for Health and Longevity We Appreciate You! As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcast For science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast