Today, I'm kicking off the new year with a back-to-basics deep dive into one of the most pivotal yet overlooked foundations of longevity: gut health. Over the past episodes, we've explored everything from gene therapy to advanced tech, but it all comes back to the habits and systems we rely on every single day—and the gut is right at the center of that equation.

Episode Timestamps:

Gut health as the cornerstone of longevity ... 00:00:00

Why disease and wellness begin in the gut ... 00:03:46

Symptoms and signs of gut imbalance ... 00:08:53

Normalizing digestive discomfort ... 00:09:33

Key stressors for gut health: stress, poor food choices ... 00:12:03

How chronic stress disrupts digestion ... 00:12:59

Processed foods, toxins, and nutrient deficiencies ... 00:13:14

The importance of whole foods, healthy fats, and cooked veggies ... 00:14:27

Testing and understanding your own food tolerances ... 00:16:31

Risks of dehydration, overtraining, and PPIs ... 00:19:24

Structure of a healthy gut: digestion, gut barrier, organ support ... 00:23:19

Pre-meal rituals for better digestion ... 00:25:33

Choosing and introducing probiotics and fiber ... 00:37:44

Tracking your food and gut motility ... 00:42:12

Lifestyle habits: exercise, sleep, stress, meal timing ... 00:45:00

Avoiding snacking and late meals ... 00:49:05

Remove offenders, restore with enzymes, replenish with probiotics ... 00:50:12

Bone broth, anti-inflammatory foods, and gut repair ... 00:54:19

Peptides and bioregulators for organ optimization ... 00:57:03

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Today, I'm joined by the insightful Ashley Koff, renowned registered dietitian and fierce advocate for personalized, realistic nutrition that actually works in the real world. In this episode, Ashley Koff opens up about her personal and professional journey—from her early days in big brand marketing (think sugared cereals and infobesity) to her pivotal "aha" moments that led her to champion true weight health, not just weight loss.

Episode Timestamps:

Welcome and introduction to the Longevity Podcast ... 00:00:00

Personal experiences shaping nutrition philosophy ... 00:05:59

Influence of marketing on nutrition decisions ... 00:09:01

Big revelations: digestion, GLP-1, and health ... 00:16:43

The power of personalization in nutrition ... 00:19:59

The "Mr. Pizza Pop" case and behavioral change ... 00:23:03

Digestion as the foundation before diet quality ... 00:27:05

Dangers of generic "healthy diet" advice ... 00:36:01

GLP-1 medications: promise, risks, and prerequisites ... 00:40:10

Who truly needs GLP-1 versus lifestyle change alone ... 00:43:09

Muscle, bone, and shifting focus to building health ... 00:51:30

Nutrient intake, fiber, and supplement personalization ... 00:55:11

Digestive enzymes and optimizing digestion ... 01:03:10

Food noise, satiety, and psychological freedom ... 01:07:29

Ongoing assessment: tracking weight, fat, muscle ... 01:15:19

Weaning off GLP-1 and the importance of professional support ... 01:18:32

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Today, I'm excited to bring back the always thought-provoking Joel Greene, author of "The Immunity Code" and "The Way," for a fresh conversation on why true longevity is about so much more than how much muscle you have or the latest diet trend you're following. Joel Greene opens up about the hard lessons he's learned from decades of self-experimentation and reveals why chasing that ideal gym physique might actually backfire as you age.

Episode Timestamps:

Welcome & episode introduction ... 00:00:00

The evolving nature of health and homeostasis ... 00:08:29

Beware rigid diet tribes—find nutritional flexibility ... 00:21:41

Biomarkers people miss: fasting insulin and acyl carnitines ... 00:23:11

Chronic ketosis, ATP, and metabolic slowdowns ... 00:25:16

Myth-busting muscle and the limits of bodybuilding for aging ... 00:27:17

Functional movement, flexibility, and big toe strength ... 00:34:29

Simple foundation: daily jumps or hops ... 00:47:41

Sensible protocols for muscle gain after 50 ... 01:00:07

Balance in diet as the true key to insulin sensitivity ... 01:08:06

Rules of thumb: meal timing for insulin ... 01:15:56

Stillness, faith, and feeding your spirit ... 01:21:56

Most abused supplement: Antioxidants ... 01:27:54

Body fat percentage as top longevity marker ... 01:29:12

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