Risks

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.

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)

Risks

Free Article

The trouble with “good cholesterol”

Risks

Premium Article

Lung cancer screening in never-smokers: the data

Risks

Guest Episode

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

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

Risks

Podcast Episode

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

Ep. #396

Risks

Free Article

Beyond the mammogram: a framework for smarter breast cancer screening

Risks

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.

Risks

Free Article

The beginning of the end of atherosclerosis?

Risks

Free Article

What At-Home HPV Testing Means for Cervical Cancer Screening

Risks

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

Risks

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

Risks

Free Article

The dynamic physiology of the brain with menopause

Risks

AMA

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

Ep. #390 (AMA #84)

Risks

Premium Article

Reducing cardiovascular risk: a playbook for lipid-lowering pharmacotherapy

Understanding science

Free Article

There is no safe gamble with high LDL cholesterol

Risks

Podcast Episode

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

Ep. #388

Risks

Free Article

Prostate cancer: a PSA on PSA

Medications & supplements

AMA

Peptides—evaluating the science, safety, and hype in a rapidly growing field

Ep. #387 (AMA #83)

Understanding science

Free Article

Research Worth Sharing, April 2026 Edition

Medications & supplements

Free Article

Updated cardiovascular guidelines—statin use in patients as young as 30

Risks

Free Article

Protect the eyes, protect the brain—a potentially simple lever for dementia risk