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One of the foundational lessons we can take away from studying centenarians — those who have lived to the age of 100+ — is that if you want to live longer, you have to live longer without chronic disease, not live longer with chronic disease. Unfortunately, our current healthcare system is primarily geared toward helping you live longer once you develop chronic disease. This, of course, is the opposite of the approach I take with my patients.

Over 80% of deaths in people over 50 who do not smoke can be grouped into 4 main categories, what I like to call the four horsemen of chronic disease. These are: (1) atherosclerotic disease (comprised of cardiovascular disease and cerebrovascular disease), (2) cancer, (3) neurodegenerative disease (Alzheimer’s disease being the most common), and (4) metabolic disease (a spectrum of everything from hyperinsulinemia to insulin resistance to fatty liver disease to type 2 diabetes).

We have five main longevity tactics at our disposal to affect our longevity: (1) exercise, (2) sleep, (3) nutrition, (4) medications & supplements, and (5) distress tolerance. Below is a collection of podcasts and articles discussing how we can use these tactics to mitigate, prevent, and reverse chronic disease.

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Free Article

IL-10 may underlie the link between diabetes and dementia — and presents a possible target for intervention

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Free Article

More laypeople are prepared to intervene during opioid overdoses, but misconceptions persist

Other tactics, tools, & treatments

Guest Episode

Female fertility: optimizing reproductive health, diagnosing and treating infertility and PCOS, and understanding the IVF process

Ep. #352 with Paula Amato, M.D.

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Free Article

The importance of lung cancer screening — even if you’ve never smoked

Exercise

Guest Episode

Injury prevention, recovery, and performance optimization for every decade

Ep. #350 with Kyler Brown, D.C.

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Free Article

A timely — though tragic — lesson on prostate cancer screening

Exercise

AMA

Building strength and muscle mass: how to optimize training, nutrition, and more for longevity

Ep. #349 (AMA #71)

Sleep

Free Article

Increased REM sleep latency and Alzheimer’s disease: important risk factor or red herring?

Medications & supplements

Guest Episode

Women’s sexual health, menopause, and hormone replacement therapy (HRT)

Ep. #348 with Rachel Rubin, M.D.

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Free Article

Do fat cells “remember” obesity even after weight loss?

Other tactics, tools, & treatments

QPS

Peter’s takeaways on mastering sleep, dealing with chronic pain, developing breakthrough cancer drugs, transforming healthcare with AI, advancing radiation therapy, and healing trauma

Ep. #347

Other tactics, tools, & treatments

Guest Episode

Scaling biotech and improving global health: lessons from an extraordinary career in medicine

Ep. #346 with Susan Desmond-Hellmann, M.D., M.P.H.

Longevity

Guest Episode

Chronic pain: pathways, treatment, and the path to physical and psychological recovery

Ep. #345 with Sean Mackey, M.D., Ph.D.

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Free Article

Erectile dysfunction as an indicator of cardiovascular health

Other tactics, tools, & treatments

Guest Episode

The evolving role of radiation: advancements in cancer treatment, emerging low-dose treatments for arthritis, tendonitis, and injuries, and addressing misconceptions

Ep. #343 with Sanjay Mehta, M.D.

Longevity

Podcast Episode

Aging well: Peter shares strategies for improving longevity with residents at a senior living center

Ep. #342

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Free Article

My personal home edits for reducing microplastic exposure

Sleep

Free Article

A reminder on the importance of sleep for brain health

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Free Article

A causal link between obesity and autoimmune disease

Longevity

QPS

Peter’s takeaways on aerobic exercise and VO2 max, insulin resistance, rising healthcare costs, treating children with autism and ADHD, and strength training | Quarterly Podcast Summary #4

Ep. #338

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Free Article

Concerning links between human papillomavirus (HPV) infection and male infertility

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Podcast Episode

Insulin resistance masterclass: The full body impact of metabolic dysfunction and prevention, diagnosis, and treatment

Ep. #337 with Ralph DeFronzo, M.D.

Longevity

AMA

Fasting, well-balanced diets, alcohol, exercise for busy people, wearables, emotional health, assessing cardiovascular health, and more

Ep. #336 (AMA #68)

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Free Article

Compounding effects of multiple metabolic conditions on cardiovascular risk