Longevity by Design

In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dalia Blander and Eprihm Blander, his parents, who are thriving in their nineties. Gil explores the daily routines, food choices, and mindsets that have kept Dalia and Eprihm active, independent, and healthy well into later life.Dalia and Eprihm share how simple habits like regular movement, home-cooked meals, and a Mediterranean diet have shaped their health. They talk about the power of walking, gardening, and staying busy with meaningful work. Both value strong family ties and regular contact with friends, crediting these connections as key to their sense of purpose. Dalia highlights the importance of curiosity, reading, and keeping her mind sharp, while Eprihm stays engaged by helping with family business and learning new things.Together, they show that a positive outlook, daily activity, and strong relationships are at the heart of a long, fulfilling life.  Episode highlights:[00:00:00]: Introduction[00:01:04]: Episode Overview and Purpose[00:01:50]: Guest Backgrounds[00:02:45]: Approach to Interview and Method[00:03:34]: Early Life and Childhood Environment[00:04:17]: Childhood Diet and Physical Activity[00:05:11]: Influence of Upbringing on Long-Term Health[00:05:35]: Family Longevity and Genetic Background[00:06:23]: Adult Life, Careers, and Daily Routines[00:07:19]: Diet and Lifestyle in Adulthood[00:07:43]: Attitudes Toward Health and Longevity[00:08:31]: Habits Around Food, Sleep, and Exercise[00:09:15]: Stress Management Approaches[00:10:17]: Coping with Health Challenges and Positive Attitude[00:11:37]: Daily Life and Routines in Their Nineties[00:13:44]: Morning Routines and Keeping Active[00:14:19]: Mental Engagement and Cognitive Health[00:14:50]: Dietary Habits and Food Choices[00:15:03]: Sources of Joy and Purpose[00:15:27]: Mindset, Relationships, and Emotional Health[00:16:38]: Social Connections and Family Importance[00:17:01]: Role of Humor, Gratitude, and Curiosity[00:17:35]: Attitude’s Impact on Health and Longevity[00:17:58]: Advice for Younger Generations[00:18:43]: Quick Fire Round: Daily Habits and Myths About Aging[00:19:57]: Closing Reflections and Key Takeaways[00:20:25]: Outro and FarewellFor science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast Similar Longevity By Design episodes we think you would love: The Latest Updates in Longevity Research with Dr. Eric Verdin Dr. Andrea Maier—Mechanisms of AgingXPRIZE Healthspan: Revolutionizing Human Aging & Healthspan with Dr. Jamie Justice 

In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Emeran Mayer, Executive Director at the UCLA Center for Neurobiology of Stress and Resilience and founder of Mayer Interconnected. They explore the science behind the gut-brain connection and its role in shaping health and longevity.Emeran explains how signals flow between the brain, gut, and microbiome, influencing everything from digestion to emotions. He breaks down how modern diets, especially ultra-processed foods, disrupt the natural balance between humans and gut microbes—a relationship refined over thousands of years. The conversation highlights why early life exposure to antibiotics can have lasting effects on microbiome resilience, and how lifestyle choices like diet and exercise remain powerful tools for supporting gut-brain health at any age.The discussion closes with a look toward the future of gut-brain science, including engineered probiotics and the promise of more targeted therapies. Emeran shares practical habits for better gut-brain health and cautions against quick-fix “biohacking,” encouraging a return to whole foods, movement, and mindful living.Guest-at-a-Glance💡 Name: Emeran Mayer💡 What he does: Executive Director and Founder💡 Company: Mayer Interconnected💡 Noteworthy: Internationally recognized for his research on the gut-brain-microbiome connection, with deep expertise in how diet, emotion, and microbes shape lifelong health.💡 Where to find him: https://www.linkedin.com/in/emeranmayer/ Episode highlights:[00:00:00]: Introduction[00:01:04]: Background in Gut–Brain Science[00:03:04]: Early Influences and Career Path[00:06:07]: Focus on Irritable Bowel Syndrome[00:07:28]: Defining Irritable Bowel Syndrome[00:08:40]: Evolving Understanding and Treatment of IBS[00:10:22]: How the Gut and Brain Communicate[00:13:32]: Sensation, Pain, and Visceral Hypersensitivity[00:15:29]: Attention, Perception, and the Role of the Brain[00:17:06]: Regulation of Sensitivity and Interventions[00:18:25]: Bidirectional Brain–Gut System[00:19:40]: Hormonal Signaling from Gut to Brain[00:22:06]: Shared Biological Language of Gut, Brain, and Microbes[00:24:08]: Microbiome’s Role in Gut–Brain Communication[00:26:16]: Systems Biology and Complexity in Human Health[00:29:01]: Evolution, Symbiosis, and Environmental Mismatch[00:31:41]: Impact of Ultra-Processed Foods[00:36:16]: Restoring Gut–Brain Health Through Diet and Lifestyle[00:37:16]: Emotions and Their Effects on Gut Function[00:42:03]: Antibiotics, Microbiome Resilience, and Early Life Impact[00:46:25]: Aging, Microbiome, and Environmental Factors[00:49:33]: Future Directions in Gut–Brain Science[00:51:54]: Bioengineered Probiotics and Therapeutic Potential[00:56:00]: Rapid Fire: Habits, Foods, and Beliefs for Gut–Brain Health[01:00:31]: Closing Remarks and TakeawaysWe Appreciate You!As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Albert-László Barabási, Professor at Northeastern University, to explore how networks shape health, aging, and nutrition. Barabási explains how biological and social networks influence resilience, robustness, and our ability to recover from stress or disease. He describes aging as a gradual loss of resilience, where the body becomes less able to bounce back from small disruptions.The conversation moves into the world of nutrition, where Barabási introduces the concept of “nutritional dark matter.” He argues that food contains thousands of little-known molecules, many of which play key roles in health but remain largely unmapped and unstudied. Barabási breaks down how these compounds, especially those found in plants, support cellular function far beyond the traditional nutrients listed on food labels.The episode closes with a look at ultra-processed foods and their link to disease risk. Barabási shares new research tools that can help people evaluate what they eat and make smarter choices. Throughout, he reminds listeners that strong connections, between cells, foods, and people, are at the heart of long, healthy lives.  Guest-at-a-Glance 💡 Name: Albert-László Barabási💡 What he does: Professor of Network Science💡 Company: Northeastern University💡 Noteworthy: Known for pioneering network science, the Barabási–Albert model, and research linking complex networks to human health, aging, and nutrition.💡 Where to find him: https://www.linkedin.com/in/albert-laszlo-barabasi-264060165💡 Guest Lab Website: https://barabasi.com/  Episode highlights:[00:00:00]: Introduction[00:01:53]: Early Journey from Physics to Network Science[00:02:57]: Statistical Physics and Complex Systems[00:05:01]: Discovering Networks in Everyday Life[00:07:19]: Network Medicine and Disease Spread[00:08:28]: Robustness in Networks[00:11:16]: Resilience in Networks and Real-World Systems[00:14:31]: Biological and Ecological Examples of Resilience[00:17:42]: Fixed Points, Tipping Points, and System Collapse[00:18:45]: Applying Network Theory to Aging[00:21:10]: Modeling Aging as Loss of Resilience[00:23:02]: Explaining the Resilience Framework for Aging[00:26:09]: Disease, Aging, and System Perturbations[00:27:43]: Lifestyle Factors and Biological Age[00:29:19]: Epigenetic Reprogramming and Longevity Potential[00:33:41]: Nutrition, Food Networks, and Nutritional Dark Matter[00:34:41]: Mapping Food Molecules and Network Medicine[00:38:02]: Polyphenols and the Role of Plant Chemicals[00:42:14]: Cataloging Food Chemistry and the Need for a Food Genome Project[00:44:57]: Food Molecules as Drug Candidates[00:48:38]: Ultra-Processed Foods and Health Risks[00:53:54]: Measuring and Identifying Ultra-Processed Foods[00:57:55]: Comparing Food Processing Methods[01:02:26]: Rapid-Fire Questions: Network Concepts, Diet, and Longevity[01:07:18]: Key Takeaway and Closing RemarksWe Appreciate You!As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode of Longevity by Design, host Dr. Gil Blander sits down with Dr. Kerry Burnight, Gerontologist, Chief Gerontologist, New York Times best-selling author, and researcher. They explore what it truly means to age well, focusing less on resisting the passage of time and more on embracing vitality, curiosity, and joy throughout life’s second half.Dr. Burnight explains why the common “decline” mindset around aging misses the full story. She shares research showing that meaningful growth, strong social connections, adaptability, and a sense of giving can shape both how long and how well we live. Dr. Burnight offers practical examples for building these habits, from maintaining friendships across generations to finding purpose in everyday acts.Throughout the conversation, Dr. Burnight urges listeners to rethink their beliefs about aging and to prepare for later life with intention. She shows that nurturing joy and purpose is just as important as physical health, and that everyone can take steps to build a more satisfying, resilient, and joyful future. Guest-at-a-Glance 💡 Name: Dr. Kerry Burnight💡 What she does: Chief Gerontologist💡 Website: https://www.hachettebookgroup.com/contributor/dr-kerry-burnight-ph-d/💡 Noteworthy: Known for advancing the science of healthy aging and creating practical tools for older adults to thrive with joy, purpose, and connection.  Episode highlights:[00:00:00]: Introduction[00:01:16]: Overview of Gerontology and Professional Background[00:04:52]: Defining Gerontology and Its Distinction from Geriatrics[00:05:39]: Evolving Perspectives on Aging[00:06:47]: Early Intervention and Preparing for Aging[00:08:13]: Respect for Older Adults and Shifting Attitudes Toward Age[00:09:11]: Challenging the Decline Mindset of Aging[00:10:40]: Positive Aspects of Aging and Societal Value[00:12:13]: Demographic Trends and the Value of Centenarians[00:12:51]: Rethinking Longevity: Quality Versus Quantity of Life[00:14:17]: Introducing Joyspan and Differentiating Lifespan, Healthspan, and Joyspan[00:16:56]: Linking Joy, Purpose, and Longevity[00:17:51]: The Four Pillars of Thriving Longevity[00:19:53]: Growth Beyond Retirement and Lifelong Learning[00:20:22]: The Importance of Social Connection[00:21:37]: Work, Retirement, and Finding Purpose Post-Career[00:23:24]: Planning for Retirement and Staying Engaged[00:25:37]: Diversifying Social Circles Across Ages[00:26:29]: Overcoming Ageism and Fostering Intergenerational Friendships[00:29:25]: Adaptation as a Key to Aging Well[00:33:47]: Giving and Finding Purpose Through Contribution[00:36:26]: Real-Life Example: Rebuilding Life After Loss[00:41:20]: Cultural Narratives and Internalized Ageism[00:44:34]: Policy, Healthcare, and Intergenerational Solutions[00:46:41]: Economic Realities and Social Determinants of Healthy Aging[00:50:03]: Daily Joy Practices and the Power of Gratitude[00:53:15]: Visualizing a Positive Future Self[00:54:47]: Key Takeaway: Integrating Internal and Physical Health for Longevity[00:55:31]: Closing Remarks and ResourcesWe Appreciate You!As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a healthier, longer life, download InsideTracker's Top 5 biomarkers for longevity eBook at insidetracker.com/podcast

In this episode of Longevity by Design, host Gil Blander sits down with Florence Comite, MD, physician-scientist and founder of the Comite Center for Precision Medicine & Healthy Longevity. They explore why a one-size-fits-all approach to longevity falls short and how personalized data, from biomarkers to genetics, can spot early signs of disease before symptoms appear.Florence explains her “Nof1” method, which uses deep testing, wearables, and personal history to craft precise health plans. She highlights how sleep, more than exercise or diet, shapes long-term health but remains hard for most people to optimize. Using real-world examples, Florence shows why tracking markers like insulin and hormones matter, and why most people need support to turn health knowledge into action.The conversation covers the limits of standard medical care, the value of knowing your family history, and how even the best routines must adapt over time. Florence urges listeners to get curious about their own data and take steps—however small—toward better health.Guest-at-a-Glance 💡 Name: Dr. Florence Comite💡 What she does: Physician-scientist and innovator💡 Company: Comite Center for Precision Medicine & Healthy Longevity💡 Noteworthy: Known for pioneering “Nof1™” precision medicine, integrating genomics, biomarkers, and lifestyle data to prevent and delay chronic disease and optimize healthspan.💡 Guest Company Website: https://www.comitemd.com/  Episode highlights:[00:00:00]: Introduction[00:01:00]: Sleep vs. Exercise in Health Priorities[00:02:00]: Background and Shift from Conventional to Proactive Medicine[00:04:00]: Early Epiphanies on Aging and Metabolic Decline[00:06:00]: Connecting Data Across Systems and the Limits of One-Size-Fits-All[00:08:00]: Family Variability and the Case for Individualized Care[00:10:00]: Genetics, Environment, and the Impact of Lifestyle[00:11:00]: Challenges in Applying Genomic Data in Medicine[00:12:00]: Nof1™ Protocols and Personalized Data Collection[00:14:00]: Baseline Assessments and Biomarker Analysis[00:16:00]: Holistic Approach to Patient Assessment[00:17:00]: Importance of VO2 Max and Endurance for Healthspan[00:18:00]: Early Detection and Intervention in Children and Adults[00:19:00]: Insulin, Glucose, and Overlooked Markers in Pre-Diabetes[00:20:00]: Evolutionary Perspective on Metabolic Disease[00:21:00]: Moderation, Wearables, and the Promise of Digital Health[00:22:00]: Behavioral Barriers to Lifestyle Change[00:23:00]: Wearables, Real-Time Feedback, and Democratizing Health Data[00:24:00]: Drivers of Chronic Disease and the Role of Genetics[00:27:00]: Lifestyle Interventions That Move the Needle[00:28:00]: Sleep as a Foundational Health Variable[00:30:00]: Strategies for Improving Sleep Quality[00:33:00]: Personalized Sleep Optimization and Barriers for the General Public[00:36:00]: Hormonal Changes, HRT, and Gender Differences in Aging[00:44:00]: Longevity Myths and the Limits of Universal Advice[00:47:00]: Genetics, Data, and Playing the Best Hand[00:51:00]: Using Family History and Genetic Insights for Prevention[00:52:00]: Book Preview: Prototypes and Personalization[00:55:00]: Key Biomarkers and the Value of Actionable Advice[00:56:00]: Integrating AI and Automation in Precision Medicine[00:59:00]: Final Thoughts and Practical Wisdom[01:00:00]: Closing Remarks and ResourcesWe Appreciate You!As a token of our gratitude, we’re excited to offer you 15% off your next purchase. Simply click the link below to redeem your discount: https://info.insidetracker.com/podcastFor science-backed ways to live a hea