The Secret to Longevity
Want to listen? Podcasts I rely on!
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The Drive: Peter Attia, M.D.
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Huberman Lab
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Stronger By Science
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Commune Podcast with Jeff Krasno
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The Doctor's Pharmacy with Mark Hyman, M.D.
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Longevity by Design
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The Flex Diet Podcast
Want to dig deeper? Websites I recommend!
University classes are too expensive, slow, and boring; and they rarely cover actionable information (especially in the areas of exercise and nutrition). Strength & conditioning, health, exercise, nutrition, supplements, exercise programming, and human movement are rarely actually covered or require YEARS of "prerequisites". The days of hoarding knowledge are over. Information that literally changes how you feel on a daily basis, or adds years to life, should not cost 2 months rent, and should be available when and how you want it. As a tenured professor myself, I feel obligated to help because we must do better. MY MISSION Enhance the human condition by providing the world with free and entertaining health, human performance, and nutrition education.
Peter Attia, MD, is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan. He is the host of The Drive, one of the most popular podcasts covering the topics of health and medicine. He is also the author of the #1 New York Times Bestseller, Outlive: The Science and Art of Longevity. Dr. Attia received his medical degree from the Stanford University School of Medicine and trained for five years at the Johns Hopkins Hospital in general surgery, where he was the recipient of several prestigious awards, including resident of the year. He spent two years at the National Institutes of Health as a surgical oncology fellow at the National Cancer Institute, where his research focused on immune-based therapies for melanoma. He lives in Austin, Texas with his wife and three kids.
Who we are: The Sinclair research group is a world leader in the understanding of why we age and how to reverse it. Our lab has trained over 100 people who will always remain part of the extended Sinclair lab family. Students and postdocs who train in our lab leave with a broad education in the latest technologies and approaches to science, along with skills in leadership and entrepreneurship, going on to successful careers in industry and academia. Many alumni are professors in academia or leaders in industry or venture capital. They are inventors on patents and some have founded successful companies out of the Sinclair lab or other labs. To date, our lab members have had a hand in the formation of over 15 companies, including Sirtris, Spotlight, Iduna, Immetas, Genocea, Life Biosciences, Jumpstart Fertility, Continuum, Arc-Bio, EdenRoc, OvaScience, Cohbar, Selphagy, Senolytic Therapeutics, and Animal Biosciences.
Dr. Mark Hyman is leading a health revolution—one focused on using food as medicine to support longevity, energy, mental clarity, happiness, and so much more. Mark Hyman, MD is a practicing family physician and an internationally recognized leader, speaker, educator, and advocate in the field of Functional Medicine. He is the founder and director of The UltraWellness Center, Founder and Senior Advisor for the Cleveland Clinic Center for Functional Medicine, a fifteen-time New York Times best-selling author, and Board President for Clinical Affairs for The Institute for Functional Medicine. He is the founder and chairman of the Food Fix Campaign, dedicated to transforming our food and agriculture system through policy. He is a co-founder and the CHief Medical Officer of Function Health. He is the host of one of the leading health podcasts, The Doctor’s Farmacy with 150+ million downloads. Dr. Hyman is a regular medical contributor to several television shows and networks, including CBS This Morning, Today, Good Morning America, The View, Fox, and CNN.
Our mission is to create a global wellness community around the practices and ideas of the world’s greatest teachers. We believe that people are better when they connect, and these relationships are healthier when people feel whole. It is up to us to make choices that help us feel whole: move our bodies, eat fresh foods, set aside time to rest, invest in meaningful friendships… To make the world well, we must be well. We believe that while many of society’s problems—stress, global warming, loneliness, chronic disease (to name a few)—may be new, many of the solutions to these problems are old and true. Mindful movement, meditation, spirituality, local food, composting, cooking, birthing naturally and dying with dignity, civic engagement, and living lightly on the earth. These things are old. These things are true. Rediscovering these ways of being can directly address the most salient issues of our time. We believe that collectively we have the will, the power, and the necessary know-how to rise to the challenges we face—right now, in this present moment. The paths are many and the steps are tangible: plant a garden, use less plastic, walk and bike, engage in local issues, and on and on. Societal change means dedication to the small shifts as much as marching in the streets. We believe global, digital communities have the power to drive local action. At Commune we help expert teachers share their knowledge with the widest possible audience and then empower participants to apply their knowledge at the community level. We believe that personal growth and societal well-being are two sides of the same coin. We believe that out of many, we are one.
How did the human body evolve, and how does our species’ deep past shape our health and physiology today? Through laboratory and field research, our lab investigates the physiology of humans and non-human primates and other mammals to understand how ecology, lifestyle, diet, and evolutionary history affect metabolism and health. We are also interested in how ecology and evolution influence musculoskeletal design and physical activity. Field projects focus on small-scale societies, including hunter-gatherers and subsistence farmers, in Africa and South America. Lab research focuses on energetics and metabolism, including respirometry and doubly labeled water methods.
I practice medicine, but I don’t treat problems. I don’t even treat symptoms. I specialize in root cause analysis because I know – and evidence shows – that the greatest health transformations unfold when you address the root cause, not simply the signs. And the transformation sticks. My mission is to help people feel fully alive and balanced from their cells to their souls. That means lengthening your healthspan, the period of time you feel in your prime and free of chronic disease and inflammation. That means dialing in your weight (and lean body mass) right where you want it, adjusting micronutrients and phytonutrients, getting your performance and sex drive optimized, and doing it all naturally and safely. When you’re at peak health, you perform at your best.
I’m Dr. Mike, a research-fueled nutrition and fitness educator. I spent 18 years of my university life learning how the human body works, specifically focusing on how to properly condition it to burn fat and become stronger, more flexible, and healthier. I have a Ph.D. in Exercise Physiology, a BA in Natural Science, and an MS in Biomechanics. I’m also an adjunct professor and a member of the American College of Sports Medicine. I’ve been called in to share my techniques with top government agencies, athletes at the top of their game, and now you. The techniques I’ve developed and the results I get for my clients have been featured in international magazines, in scientific publications, and on websites across the globe.
Into reading? Favorite Books!
Lifespan, David A. Sinclair, PhD As cells age, they become larger and less capable of reproduction, undergoing changes that eventually result in the loss of cellular identity. For years, scientists have argued about why these changes occur, but popular opinion has coalesced around nine “hallmarks of aging.” But are these hallmarks a cause or a symptom? In his new book, Lifespan, David Sinclair has proposed a radical new theory of aging, suggesting that the aging hallmarks are symptoms of epigenetic changes that occur over time, but that the original genetic code remains very much intact. If we can reset the code, can we slow, stop or even reverse aging? Sinclair believes we can.
The Telomere Effect, Elizabeth Blackburn, PhD and Elissa Epel, PhD Have you wondered why some sixty-year-olds look and feel like forty-year-olds and why some forty-year-olds look and feel like sixty-year-olds? While many factors contribute to aging and illness, Dr. Elizabeth Blackburn discovered a biological indicator called telomerase, the enzyme that replenishes telomeres, which protect our genetic heritage. Dr. Blackburn and Dr. Elissa Epel’s research shows that the length and health of one’s telomeres are a biological underpinning of the long-hypothesized mind-body connection. They and other scientists have found that changes we can make to our daily habits can protect our telomeres and increase our health spans (the number of years we remain healthy, active, and disease-free). The Telemere Effect reveals how Blackburn and Epel’s findings, together with research from colleagues around the world, cumulatively show that sleep quality, exercise, aspects of diet, and even certain chemicals profoundly affect our telomeres, and that chronic stress, negative thoughts, strained relationships, and even the wrong neighborhoods can eat away at them. Drawing from this scientific body of knowledge, they share lists of foods and suggest amounts and types of exercise that are healthy for our telomeres, mind tricks you can use to protect yourself from stress, and information about how to protect your children against developing shorter telomeres, from pregnancy through adolescence. And they describe how we can improve our health spans at the community level, with neighborhoods characterized by trust, green spaces, and safe streets.
Outlive, Peter Attia, MD Wouldn’t you like to live longer? And better? In this operating manual for longevity, Dr. Peter Attia draws on the latest science to deliver innovative nutritional interventions, techniques for optimizing exercise and sleep, and tools for addressing emotional and mental health. For all its successes, mainstream medicine has failed to make much progress against the diseases of aging that kill most people: heart disease, cancer, Alzheimer’s disease, and type 2 diabetes. Too often, it intervenes with treatments too late to help, prolonging lifespan at the expense of healthspan, or quality of life. Dr. Attia believes we must replace this outdated framework with a personalized, proactive strategy for longevity, one where we take action now, rather than waiting.
How Not to Die, Michael Greger, M.D., FACLM It’s not How to Not Die, but How Not to Die—as in prematurely, in pain, and after a long, chronic, disabling illness. We have tremendous power over our health destiny and longevity. The vast majority of premature death and disability can be prevented through simple changes in diet and lifestyle, and, in How Not to Die, Dr. Michael Greger, the internationally-recognized lecturer, physician, and founder of NutritionFacts.org, examines the top 15 causes of death in America—heart disease, various cancers, diabetes, Parkinson’s, high blood pressure, and more—and explains how nutritional and lifestyle interventions can sometimes trump prescribed pills, other pharmaceutical approaches, and even surgery, freeing us to live healthier lives. Why Wait to Treat a Disease If You Can Prevent It? Most doctors are good at treating acute illnesses, but bad at preventing chronic disease. The 15 leading causes of death claim the lives of 1.6 million Americans every year, but this needn’t be the case. Dr. Greger methodically lays out the whys and hows of disease and, with his trademark humor, presents the indisputable, peer-reviewed, scientific evidence to support the best foods to eat (and to avoid) and which lifestyle changes to make to live longer and more healthfully. History of prostate cancer in your family? Put down that glass of milk, and add ground flaxseed to your diet. Have high blood pressure? Hibiscus tea can work even better than a leading hypertensive drug—and without the pill’s side effects. What about liver disease? Drinking coffee can reduce liver inflammation. Battling breast cancer? Consuming soy is associated with prolonged survival. Worried about heart disease, our number one killer? Switch to a whole food, plant-based diet, which has been scientifically shown again and again as a way of eating that not only helps to prevent the disease, but arrest and even reverse its progression.
Burn, Herman Pontzer, PhD Duke professor Herman Pontzer has spent his career counting calories. Not because he’s watching his waistline, exactly. But because, as he sees it, “in the economics of life, calories are the currency.” Every minute, everything the body does — growing, moving, fighting infection, even just existing — “all of it takes energy,” Pontzer says. In his new book, “Burn,” the evolutionary anthropologist recounts the 10-plus years he and his colleagues have spent measuring the metabolisms of people ranging from ultra-athletes to office workers, as well as those of our closest animal relatives, and some of the surprising insights the research has revealed along the way. Much of his work takes him to Tanzania, where members of the Hadza tribe still get their food the way our ancestors did — by hunting and gathering. By setting out on foot each day to hunt zebra and antelope or forage for berries and tubers, without guns or electricity or domesticated animals to lighten the load, the Hadza get more physical activity each day than most Westerners get in a week. So they must burn more calories, right? Wrong.
The Hungry Brain, Stephan J. Guyenet, Ph.D. No one wants to overeat. And certainly no one wants to overeat for years, become overweight, and end up with a high risk of diabetes or heart disease– yet two thirds of Americans do precisely that. In my book The Hungry Brain, I argue that the problem is not necessarily a lack of willpower or an incorrect understanding of what to eat. Rather, our appetites and food choices are led astray by ancient, instinctive brain circuits that play by the rules of a survival game that no longer exists. And these circuits don’t care about how you look in a bathing suit next summer. To make the case, The Hungry Brain takes readers on an eye-opening journey through cutting-edge neuroscience that has never before been available to a general audience, illustrated with beautiful images by Shizuka N. Aoki. The Hungry Brain delivers profound insights into why the brain undermines our weight goals and transforms these insights into practical guidelines for eating well and staying slim. Along the way, it explores how the human brain works, revealing how this mysterious organ makes us who we are.
Need some tangible resources? I got you!
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Local Functional & Integrative Medicine
Trish Mitchell- Acupuncture, Chinese Medicine, So. Burlington
Dana Debransky- Naturopath Women’s Health, So. Burlington
Dr. Nicole Kearney- Naturopath Women’s Health, Burlington
Dr. Julie Thompson- VT Gynecology, Functional & Women’s Medicine
Dr. Andrea Fossati- Integrative Medicine UVM
Dr. Stadtmauer- Naturopath & Functional Medicine, Vermont Naturopathic Clinic, So. Burlington
