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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.

Nutrition

Premium Article

Should you choose organic food?

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AMA

Environmental pollution and longevity: air pollution, noise, light, EMFs, and practical strategies to mitigate health risks

Ep. #400 (AMA #87)

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Guest Episode

The evolution of Alzheimer's disease and dementia care: how early detection, personalized treatment, new therapies, and a multimodal approach are changing the landscape

Ep. #399 with Gayatri Devi, M.D.

Sleep

Free Article

Does losing sleep mean losing lifespan?

Exercise

Podcast Episode

Building strength and muscle mass: how to optimize training, nutrition, and more for longevity (AMA #71 rebroadcast)

Medications & supplements

Free Article

Metformin and cancer: active surveillance needed

Medications & supplements

AMA

GLP-1 RAs and muscle loss: new data, better questions, and how to preserve muscle during weight loss

Ep. #398 (AMA #86)

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Free Article

The trouble with “good cholesterol”

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Premium Article

Lung cancer screening in never-smokers: the data

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Guest Episode

Endometriosis and adenomyosis: diagnosis, fertility, reproductive aging, and emerging treatments

Ep. #397 with Renato Tomioka, M.D., Ph.D.

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Podcast Episode

Breast cancer screening: understanding risk, deciding when to start and how often to screen, and choosing the right imaging strategy

Ep. #396

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Free Article

Beyond the mammogram: a framework for smarter breast cancer screening

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Guest Episode

Brain lipidology: understanding APOE, cholesterol homeostasis, Alzheimer's disease risk, and the effects of lipid-lowering therapies on brain health

Ep. #395 with Tom Dayspring, M.D.

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Free Article

The beginning of the end of atherosclerosis?

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Free Article

What At-Home HPV Testing Means for Cervical Cancer Screening

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Podcast Episode

Genetic testing: when it's valuable, how to choose the right test, and what to do with the results

Ep. #392

Nutrition

Free Article

A critical look at ultra-processed diets and male reproductive health

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Podcast Episode

Colorectal cancer screening: importance of early screening, colonoscopy as a screening and preventive tool, and how to build a personalized strategy

Ep. #391

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Free Article

The dynamic physiology of the brain with menopause

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AMA

Family health history, preventing heart disease, metabolic health, strength training efficiency, dementia risk reduction, NAD supplements, and hydration

Ep. #390 (AMA #84)

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Premium Article

Reducing cardiovascular risk: a playbook for lipid-lowering pharmacotherapy

Understanding science

Free Article

There is no safe gamble with high LDL cholesterol

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Podcast Episode

Prostate cancer screening: why current PSA guidelines are failing men and how modern tools improve early detection and save lives

Ep. #388

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Free Article

Prostate cancer: a PSA on PSA