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Longevity by Design

Gil Blander PhD
Longevity by Design
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  • AI, LLMs & The Future of Longevity: Unlocking Healthspan Innovations with Dr. Eran Segal
    In this episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Eran Segal, Professor at the Weizmann Institute of Science, to explore the intersection of artificial intelligence (AI) and personalized health. The conversation dives into how AI and machine learning are transforming our understanding of nutrition, disease prediction, and overall longevity. Eran provides a clear overview of AI, machine learning, and deep learning, explaining how these technologies can be applied to various health domains.Eran discusses the potential of AI agents in healthcare, such as scheduling appointments, managing medications, and even creating personalized dietary recommendations. He highlights the importance of data in training AI models, noting that the healthcare industry lags behind in publicly available and diverse data sets. The 10K Initiative, a project Eran leads, aims to address this issue by collecting comprehensive data on individuals to build more holistic AI models for personalized health.Gil and Eran consider the future, envisioning AI-powered digital twins that can simulate the impact of lifestyle changes on disease development. While AI offers exciting possibilities, Eran cautions against over-reliance, emphasizing the need for continued human oversight and validation. He reiterates that the foundation of longevity still relies on simple habits: sleep well, eat well, and exercise regularly.Guest-at-a-Glance💡 Name: Dr. Eran Segal 💡What they do: Professor 💡Company: Weizmann Institute of Science💡Noteworthy: Computional biologist revolutionizing precision medicine with AI and personalized nutrition.💡 Where to find them: LinkedIn    Episode highlights:Meet Dr. Eran Sega: 00:01:19Eran's Journey to Becoming a Scientist: 00:02:25Understanding Personalized Nutrition: 00:04:40The Link Between Nutrition and Longevity: 00:07:02Introduction to AI and Machine Learning: 00:08:07Deep Learning and Generative Models Explained: 00:10:09The Revolution of Large Language Models (LLMs): 00:13:42Practical Use Cases of AI Tools: 00: 19:12The Future of Programming with AI: 00:23:54The Rise of AI Agents: 00:28:20AI in Health and Wellness: 00:29:27Exploring the Best Uses of LLM and ChatGPT: 00:33:23Real-World Examples of LLM Applications: 00:34:23Limitations and Risks of LLM Technology: 00: 36:08Comparing ChatGPT with Other LLM Tools: 00:39:01Generative AI in Healthcare: Applications and Limitations: 00:39:57The 10K Initiative: Revolutionizing Health Data: 00:45:31Future Applications of LLM in Personalized Health: 00:49:19Looking Ahead: The Future of AI and Healthcare: 00:56:11Key Takeaways for Health and Longevity: 00:58:10For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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  • GLP-1, Wearables & Longevity: What You Need to Know – AMA with Gil & Ashley
    Dr. Gil Blander and Ashley Reaver dive into the science behind GLP-1 agonists, a class of drugs originally developed for type 2 diabetes but now widely used for weight management and longevity. They explore how these medications work, their effects on appetite, metabolism, and inflammation, and why they might be a game-changer for cardiovascular health, brain function, and fertility. While promising, they emphasize the importance of long-term research and consulting with medical professionals before considering these treatments.The conversation shifts to the role of wearables in health tracking. Gil shares insights on devices like the Apple Watch, Oura Ring, and Whoop, highlighting their capabilities in tracking sleep, fitness, illness detection, and fall prevention—especially for older adults. They break down how different wearables cater to specific needs and the future of personalized health monitoring.As the science of longevity evolves, Gil and Ashley stress the importance of staying informed, making data-driven decisions, and using technology wisely. Whether through cutting-edge pharmaceuticals or smart wearables, optimizing health is now more accessible than ever.Host-at-a-Glance💡 Name: Gil Blander 💡What he does: Founder and CSO💡Company: InsideTrackerHost-at-a-Glance💡 Name: Ashley Reaver 💡What she does: Lead Nutrition Scientist💡Company: InsideTracker Episode highlights:[00:00:00] Introduction [00:02:02] Understanding GLP-1 Hormones[00:04:26] GLP-1 Receptor Agonists: Mechanism and Benefits[00:06:50] Impact of GLP-1 on Weight and Health[00:21:16] Side Effects and Considerations of GLP-1 Agonists[00:26:31] The Future of GLP-1 Agonists[00:34:54] Exploring Wearables for Health[00:36:08] Choosing the Right Wearable[00:40:29] Wearables for Detecting Illness and Falls[00:47:12] Conclusion and Final ThoughtsKey InsightsGLP-1 Agonists: A Breakthrough for Weight and Metabolic HealthGLP-1 agonists, originally developed for type 2 diabetes, have become a game-changer for weight loss, appetite control, and longevity. These drugs mimic natural gut hormones that regulate hunger and insulin secretion, helping people feel full longer and stabilizing blood sugar levels. Studies show that GLP-1 agonists can reduce body weight by up to 25%, a level comparable to bariatric surgery. Beyond weight management, these drugs may lower inflammation, improve cardiovascular health, and even reduce the risk of certain cancers. However, long-term use is likely necessary, as stopping the medication often leads to weight regain. Gil and Ashley emphasize the importance of medical supervision and highlight ongoing research into how GLP-1 impacts cognitive function and fertility.Wearables: The Future of Personalized Health TrackingWearables are reshaping how individuals monitor their health from fitness to disease prevention. Gil and Ashley break down Apple Watch, Oura Ring, and Whoop, each catering to different needs. Apple Watch excels at fall detection and emergency response, making it ideal for older adults. Oura Ring provides early illness detection through temperature and heart rate variability tracking. Whoop is favored by athletes for its detailed recovery insights and sleep monitoring. Wearables aren’t just for data collection—they drive behavior change, encouraging users to improve sleep, exercise, and stress management. With AI-driven health coaching on the rise, the hosts predict that wearables will play a central role in proactive healthcare and longevity strategies.For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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  • Muscle, Longevity, and the Power of Protein with Dr. Gabrielle Lyon
    In this episode of Longevity by Design, host Dr. Gil Blander welcomes Dr. Gabrielle Lyon, a board-certified family physician and New York Times bestselling author of Forever Strong. Gabrielle discusses the growing epidemic of sarcopenia, the loss of muscle mass and strength, accelerated by the use of GLP-1 medications. She emphasizes the importance of muscle health for overall longevity and introduces the concept of "muscle span."Gil and Gabrielle explore the critical role of skeletal muscle as a metabolically active organ, its impact on longevity, and the best ways to build and maintain muscle throughout life. They delve into the public's misconception of prioritizing today's needs over tomorrow's health, highlighting the need for preventative measures like strength training. The conversation touches upon the complexities of protein consumption, emphasizing the importance of meeting daily protein goals and the often-overlooked nutritional needs for healthy aging.Finally, they address common misconceptions regarding hormone replacement therapy and the importance of prioritizing muscle-centric medicine. This episode offers actionable insights and valuable knowledge for anyone seeking to optimize their health and longevity through a deeper understanding of muscle health.Guest-at-a-Glance💡 Name: Dr. Gabrielle Lyon 💡What they do: N/A💡Company: Dr. Gabrielle Lyon💡Noteworthy: Physician and New York Times bestselling author specializing in muscle-centric medicine and longevity.💡 Where to find them: LinkedIn, Instagram Episode highlights:[01:09] Meet Dr. Gabrielle Lyon[06:09] The Importance of Muscle Health[09:37] Writing and Impact of 'Forever Strong'[14:45] The Role of Skeletal Muscle[21:54] Building and Maintaining Muscle[26:40] The New Epidemic: Muscle Loss[30:22] Optimizing Health with InsideTracker[39:41] The Importance of Healthy Skeletal Muscle[43:03] The Reality of Aging and Taking Action[45:43] Hormone Replacement Therapy: A Controversial Topic[53:52] Understanding Dietary Protein[01:00:23] Protein Consumption and Distribution[01:03:33] The Role of Animal-Based Products in Human Health[01:15:55] Supplements for Muscle Building and Health[01:17:51] Top Tips for Health Span and LongevityFor science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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  • The Science, Evolution, and Future of Lifespan and Healthspan with Dr. Michael Ringel
    On this episode of Longevity by Design, Dr. Gil Blander speaks with Dr. Michael Ringel, COO of Life Biosciences, about the science of aging and longevity. Michael discusses how evolution influences lifespan and why aging occurs. He explains the trade-off between resource allocation for reproduction versus maintenance and repair within the body. Caloric restriction and its effects on lifespan are explored through an evolutionary lens.Michael highlights the challenges and breakthroughs in longevity research. He touches upon the role of genetics and pharmaceuticals in manipulating lifespan and healthspan. He points to the Pacific rockfish as an example of varying lifespans within a closely related group of species, demonstrating the genetic component of aging. He also notes the impact of Cell reprogramming, referencing a study on how specific Cell reprogramming can regenerate optic nerves.The conversation shifts to the business of longevity, where Michael discusses the increased interest and investments from big pharma and billionaires. He examines the economic benefits of extending healthspan, citing a potential value of $300 trillion from a 10-year healthspan extension in the US alone. Michael and Gil also explore the importance of lifestyle choices for healthy aging, emphasizing diet, exercise, sleep, stress management, and social connections.Guest-at-a-Glance💡 Name: Dr. Michael Ringel 💡What they do: COO💡Company: Life Biosciences💡Noteworthy: Biotechnology COO bridging science and business for longevity breakthroughs.💡 Where to find them: LinkedIn   Episode highlights:[00:00:56] Meet Dr. Michael Ringel[00:02:30] Journey to Becoming a Scientist[00:04:26] Interest in Longevity and Aging[00:07:59] Evolution and Aging[00:21:04] Caloric Restriction and Lifespan[00:25:07] InsideTracker: Personalized Healthspan Optimization[00:26:02] Pharma's Role in Aging Research[00:37:32] Understanding Causality in Medical Research[00:38:09] Challenges of Observational Studies[00:39:40] Experimental Studies and the TAME Trial[00:40:21] Pharmaceutical Incentives and Metformin[00:40:56] Exploring Rapalogs and Patent Issues[00:43:39] Hallmarks of Aging and Future Prospects[00:45:59] Investment in Aging Research[00:52:35] Economic and Social Impacts of Longevity[01:02:30] Practical Tips for Extending Lifespan For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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  • How Long Can Humans Live? Insights from Dr. Jay Olshansky
    In this episode of Longevity by Design, Dr. Gil Blander sits down with Dr. Jay Olshansky, a leading professor at the University of Illinois Chicago and a renowned expert in aging and biodemography. Together, they delve into the science of longevity, exploring how public health advancements in the 20th century revolutionized life expectancy and what lies ahead in the quest to extend both lifespan and healthspan.Dr. Olshansky unpacks the biological limits of human longevity, shedding light on why life expectancy gains are slowing despite medical advancements. He explains the interplay between genetics, lifestyle choices, and aging, emphasizing how societal factors like inequality and access to healthcare impact longevity outcomes. Key concepts like "life table entropy" reveal why breakthroughs in aging science are essential to push beyond the current boundaries.Tune in to gain actionable insights on diet, exercise, and monitoring health—all crucial for maximizing healthspan, regardless of your genetic blueprint.Guest-at-a-Glance💡Name: S. Jay Olshansky, Ph.D.💡What he does: Professor at the University of Illinois Chicago School of Public Health💡Company:  University of Illinois Chicago💡Noteworthy: Expert in aging, biodemography, and the biological limits of longevity.💡Where to find them: LinkedIn Episode highlights:Introduction: 00:00:00Dr. Olshansky book: 00:05:40What was the lifespan 100 years ago and what is it today?: 00:08:00Average vs longer lifespan: 00:19:00Death rate at extreme old ages: 00:22:00What can break the lifespan ceiling?: 00:26:27What are the chances of someone living up to 120 years old?: 00:28:00Disparities in Longevity: The Social Determinants of Health: 00:32:00GLP-1 as a longevity drug: 00:37:00Why women live longer than men: 00:41:00How does becoming a U.S. president impact lifespan and healthspan?: 00:46:00How long can our listeners aim to live?: 00:50:00What are the key milestones in longevity discoveries over the past few decades?: 00:55:00What is your top tip for a health span and longevity: 01:15:33For science-backed ways to live a healthier longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast
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Sobre Longevity by Design

Longevity by Design is your go-to podcast for unlocking the secrets to a longer, healthier life. Hosted by Dr. Gil Blander, a renowned scientist and entrepreneur in the fields of aging, nutrition, and personalized health, this show dives into cutting-edge research and practical strategies for optimizing your healthspan and lifespan.In each episode, Dr. Blander sits down with leading longevity and health scientists to explore how we can live better, longer lives. From unpacking complex scientific concepts to sharing the latest advancements in aging research, Longevity by Design offers science-backed insights and actionable advice to help you add years to your life—and life to your years.Dr. Blander is the founder and Chief Scientific Officer of InsideTracker, a healthspan company that leverages blood tests, DNA analysis, fitness tracker data, and other biomarkers to deliver personalized health recommendations. With a Ph.D. in biology from the Weizmann Institute of Science and postdoctoral research at MIT, Dr. Blander brings decades of expertise and passion to every conversation.Tune in to Longevity by Design and discover how to live a longer, healthier, and more vibrant life.
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