July 13, 2025 • 12 mins
Follow along with me as I transform my life, improve my health, defeat my weight challenges, and live a longer, healthier life. All while still having a blast traveling through this crazy world! This podcast is the introduction to a 52-week gradual step-by-step transformation of my diet, exercise, sleep, and life-purpose to a more mindful, whole-food, mostly vegan, movement-oriented lifestyle which will enable me to live well into my tenth decade in a healthy way. I am buying in wholeheartedly to the idea of having a centenarian olympics. I don't want to live forever, but I do want to be able to do everything I do now for the longest time possible. I'm selfish that way. Selfish in a self-love way is the only way to go. So check it out, and share it with everyone you know.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:02):
Hi friends,
welcome to the Go On Pro podcast,
where we're going to dive into your grandma being
right.
She always said the secret to a long life was
eating your greens,
getting good sleep,
and being around people who lift you up,
not wear you out.
Today,
we're diving into the small things that lead to
big change.
It's not about perfection; it's about progress.
Go grab a cup of tea,
(00:23):
take a deep breath.
Let's talk about how to live well.
Live long and feel great doing it.
We're going to have fun along the way.
I'm a physician.
You'd think I would know what I was doing as far
as my health,
and I thought I was living healthy.
However,
I was inching into the overweight category,
started about five to ten years ago.
(00:45):
I was noticing my cholesterol was being elevated,
and I was trying different things to have some
success,
But what was the problem?
I was setting too big of a goal all at once.
I needed some accountability as well.
And longevity and healthspan are the definition of
(01:08):
what we're going to be talking about here.
There are four legs to the healthspan table,
all four of which need to be good to live a
long,
healthy life (01:19):
diet,
exercise,
sleep,
and a sense of purpose.
That sense of purpose doesn't have to be
overarching.
I'm going to save the world.
That sense of purpose is,
I'm going to live a healthy life and I'm going to
be creative with some things.
I'm going to have some social connections,
and that's all we need.
(01:40):
OK,
so we've all heard about the billionaires who are
wanting to live forever.
I don't want to live forever,
but I do want to live a long,
healthy life.
And that's the definition of healthspan (01:50):
living into
your 90s and 100s,
maybe even,
full of life in that sense of purpose.
Processed foods,
we're getting rid of them for whole foods because,
definitely,
the science says that processed foods are poisoning
us,
right?
We're going to have small goals,
(02:11):
baby steps,
and that's what equals success.
No grand New Year's resolution that we're going to
fail on day two.
We're going to have these small steps each week
that we're going to be able to bring ourselves to
success.
We're going to concentrate on blue zones and other
research.
We're going to work weekly on those four legs.
We're going to start to get rid of sugars and
(02:33):
carbs,
but slowly along the way.
We're going to start eating anti-inflammatory diets.
We all know that fat is somewhat inflammatory to
our intestines,
and we're going to talk about more on that about
microbiome.
We're going to talk about the fact that 80% of
diabetes,
cardiovascular disease,
and some cancers can be prevented with diet.
(02:55):
It doesn't have to be expensive.
We don't have to be billionaires.
Matter of fact,
you don't have to even spend any more money than
you're spending right now,
and it also doesn't have to be a strict diet.
Numerous diets can work.
But not all carry the longevity science backing
behind them.
However,
they're all better than processed foods as long as
(03:17):
we can get rid of carbs and as long as we can
eat low fat.
And another part of this is going to be mostly
plant-based.
You don't have to get rid of meat 100% altogether,
but there is some data for plant-based diet.
Some people are starting more healthy.
Some people are starting with already some
(03:37):
illnesses,
major illnesses even.
Some people are starting with no money.
Some people have a lot of money.
We're going to all build a community around each
other and we're going to succeed together.
And I'm going to succeed because this is why I am
putting this out there.
I want that accountability.
We're going to eat a whole minimally processed
diet,
mostly plant-based.
(03:58):
We're going to get the exercise and movement
outdoors.
We're going to get social connections right here,
but also we're going to look forward to trying to
find other social connections and creativity,
things that matter.
We're going to get better sleep.
Better sleep is the foundation to those four legs.
We're going to have 52 weeks.
(04:18):
Therefore,
that's 208 goals-from each of those four,
every week.
Derek Jeter would love to have a 750 batting
average.
If we fail at 50 of these 208 goals,
we're going to have a 750 batting average,
right?
We're going to talk about meal plans.
We're going to talk about recipes that have some
success and taste good.
(04:40):
We're going to talk about each week,
one item.
We're going to invite you right now to share,
like,
and subscribe wherever you're viewing this right
now.
Could be YouTube or podcasts on wherever you get
your podcasts,
I'm going to have a Substack.
I'm going to have information on GoOnPro.
com,
on DrLartz.
(05:00):
com,
which is DrLartz.
com.
I'm going to have a Linktree on those websites to
show you where my social media accounts lie.
And I will be providing some information in between
on what I'm doing to succeed in my life.
Here's the first week.
I'm going to normalize drinking water for myself.
(05:22):
Not flavored water,
not carbonated water,
just plain,
still water and I'm going to drink 32 ounces each
morning.
Therefore,
we can get right back to what Grandma said,
right?
She said four to six,
eight-ounce glasses of water.
We're going to get four of those eight-ounce
glasses of water out in there.
(05:42):
32 ounces each morning,
but I'm going to add to it; I'm adding a small
bit of psyllium husk to that water.
One teaspoon at first,
I'm working my way up to two tablespoons each day.
That psyllium husk,
which is pure,
whole psyllium husk,
it's ground into a powder.
You have to mix it in water.
(06:04):
And that makes me feel full in the morning,
gets me going,
and gives the bacteria in my intestines food that
they need to create a healthy intestine,
then create the mind-gut connection,
okay?
So,
second thing we're going to do,
we're going to get rid of something.
A plastic item in our household.
(06:25):
I got rid of some plastic utensils or plastic
storages.
I did these things slowly along the way.
Think about that plastic spatula you use in your
pan,
how you notice that sometimes some of that plastic
flakes off or it melts a little bit,
right?
Think about that plastic that's getting into your
food as you stir in your pan.
(06:47):
Think about the storage items that you use,
and you might even put them in your microwave or
heat them up in plastic.
That needs to go at some point too.
So pick some item.
I'm going to pick an item this week and get rid
of it.
One thing at a time.
The other thing would be potentially plastic cups.
We're talking about using wooden utensils or
(07:08):
stainless steel pans or stainless steel cups or
glass cups or glass cooking containers.
And just one item at a time.
Doesn't have to be expensive,
like we said.
The other part,
sense of purpose,
right?
We're going to make this.
I'm going to make this my sense of purpose.
And this is why I've created all of these outlets
(07:29):
for my creating this accountability for myself.
And you can use getting older,
more wise,
and more healthy as your sense of purpose.
We're going to make this community and we're going
to bring social connection into that.
Then,
sleep and exercise.
We're going to combine one little thing into that
(07:52):
sleep and exercise component.
Some people are starting their exercise journey
already running,
already.
Some people can't even walk half a block.
What I want me to do and potentially you to do
if you'd like to join me,
is getting outside early in the morning when the
sun is coming up and get bright sunlight into your
(08:14):
eyes.
That sets something called your circadian rhythm.
Sets my circadian rhythm to go to sleep that night
at a reasonable hour and it also sets my time for
next morning's wake up to be that same time if I
get that sunlight exposure.
The other part to this is the opposite to that,
and that is decreasing the bright lights in the
(08:35):
evening.
After seven or eight o'clock,
dimming the lights and turning down your phone
screen.
If you're scrolling into the evening,
turn down that brightness on your phone.
And that will also help to set your clock.
I don't use melatonin.
Melatonin has been used by some people.
(08:58):
Science has shown that it doesn't help long-term,
but it could help set one day of sleep.
But I'm here to tell you that I don't use any
melatonin; I don't want to use any melatonin.
I don’t want to use a lot of supplements.
We’re going to talk about what might be some
supplements that you can use in the future,
but not right now.
(09:18):
This is all we need is that psyllium husk,
water,
getting rid of plastic utensils,
making a sense of purpose,
getting better sleep.
And getting out early in the morning for the
sunlight.
That’s it.
Four simple tasks for this week.
And we have seven days until next week to think
about other things that we might want to change.
(09:39):
Or you could even go ahead in the process and do
some more research,
get other things.
Changed in your life do small steps.
And if you fail daily,
if you fail,
get back up the next day.
We're going to talk about some accountability apps
some tracking apps so we can show you whether and
how often you fail.
(10:00):
We're going to talk about scales at some point
too-don't go out and buy a scale just yet!
People who check their weight every day lose more
weight than those people who don't check their
weight,
but that's not part of today's agenda.
I'll be talking about that in the future.
Then each week,
we're going to add to it,
but with some science to back up the
(10:21):
recommendations.
And I can't wait to move forward and I can't wait
to be healthier and live longer,
healthier life into my 90s and 100s.
Thank you very much for joining me,
and I look forward to being with you along the
way.
Thank you.
Hi friends,
welcome to the Go On Pro podcast,
where we're going to dive into your grandma being
right.
She always said the secret to a long life was
eating your greens,
getting good sleep,
and being around people who lift you up,
not wear you out.
Today,
we're diving into the small things that lead to
big change.
It's not about perfection; it's about progress.
Go grab a cup of tea,
(00:23):
take a deep breath.
Let's talk about how to live well.
Live long and feel great doing it.
We're going to have fun along the way.
I'm a physician.
You'd think I would know what I was doing as far
as my health,
and I thought I was living healthy.
However,
I was inching into the overweight category,
started about five to ten years ago.
(00:45):
I was noticing my cholesterol was being elevated,
and I was trying different things to have some
success,
But what was the problem?
I was setting too big of a goal all at once.
I needed some accountability as well.
And longevity and healthspan are the definition of
(01:08):
what we're going to be talking about here.
There are four legs to the healthspan table,
all four of which need to be good to live a
long,
healthy life (01:19):
diet,
exercise,
sleep,
and a sense of purpose.
That sense of purpose doesn't have to be
overarching.
I'm going to save the world.
That sense of purpose is,
I'm going to live a healthy life and I'm going to
be creative with some things.
I'm going to have some social connections,
and that's all we need.
(01:40):
OK,
so we've all heard about the billionaires who are
wanting to live forever.
I don't want to live forever,
but I do want to live a long,
healthy life.
And that's the definition of healthspan (01:50):
living into
your 90s and 100s,
maybe even,
full of life in that sense of purpose.
Processed foods,
we're getting rid of them for whole foods because,
definitely,
the science says that processed foods are poisoning
us,
right?
We're going to have small goals,
(02:11):
baby steps,
and that's what equals success.
No grand New Year's resolution that we're going to
fail on day two.
We're going to have these small steps each week
that we're going to be able to bring ourselves to
success.
We're going to concentrate on blue zones and other
research.
We're going to work weekly on those four legs.
We're going to start to get rid of sugars and
(02:33):
carbs,
but slowly along the way.
We're going to start eating anti-inflammatory diets.
We all know that fat is somewhat inflammatory to
our intestines,
and we're going to talk about more on that about
microbiome.
We're going to talk about the fact that 80% of
diabetes,
cardiovascular disease,
and some cancers can be prevented with diet.
(02:55):
It doesn't have to be expensive.
We don't have to be billionaires.
Matter of fact,
you don't have to even spend any more money than
you're spending right now,
and it also doesn't have to be a strict diet.
Numerous diets can work.
But not all carry the longevity science backing
behind them.
However,
they're all better than processed foods as long as
(03:17):
we can get rid of carbs and as long as we can
eat low fat.
And another part of this is going to be mostly
plant-based.
You don't have to get rid of meat 100% altogether,
but there is some data for plant-based diet.
Some people are starting more healthy.
Some people are starting with already some
(03:37):
illnesses,
major illnesses even.
Some people are starting with no money.
Some people have a lot of money.
We're going to all build a community around each
other and we're going to succeed together.
And I'm going to succeed because this is why I am
putting this out there.
I want that accountability.
We're going to eat a whole minimally processed
diet,
mostly plant-based.
(03:58):
We're going to get the exercise and movement
outdoors.
We're going to get social connections right here,
but also we're going to look forward to trying to
find other social connections and creativity,
things that matter.
We're going to get better sleep.
Better sleep is the foundation to those four legs.
We're going to have 52 weeks.
(04:18):
Therefore,
that's 208 goals-from each of those four,
every week.
Derek Jeter would love to have a 750 batting
average.
If we fail at 50 of these 208 goals,
we're going to have a 750 batting average,
right?
We're going to talk about meal plans.
We're going to talk about recipes that have some
success and taste good.
(04:40):
We're going to talk about each week,
one item.
We're going to invite you right now to share,
like,
and subscribe wherever you're viewing this right
now.
Could be YouTube or podcasts on wherever you get
your podcasts,
I'm going to have a Substack.
I'm going to have information on GoOnPro.
com,
on DrLartz.
(05:00):
com,
which is DrLartz.
com.
I'm going to have a Linktree on those websites to
show you where my social media accounts lie.
And I will be providing some information in between
on what I'm doing to succeed in my life.
Here's the first week.
I'm going to normalize drinking water for myself.
(05:22):
Not flavored water,
not carbonated water,
just plain,
still water and I'm going to drink 32 ounces each
morning.
Therefore,
we can get right back to what Grandma said,
right?
She said four to six,
eight-ounce glasses of water.
We're going to get four of those eight-ounce
glasses of water out in there.
(05:42):
32 ounces each morning,
but I'm going to add to it; I'm adding a small
bit of psyllium husk to that water.
One teaspoon at first,
I'm working my way up to two tablespoons each day.
That psyllium husk,
which is pure,
whole psyllium husk,
it's ground into a powder.
You have to mix it in water.
(06:04):
And that makes me feel full in the morning,
gets me going,
and gives the bacteria in my intestines food that
they need to create a healthy intestine,
then create the mind-gut connection,
okay?
So,
second thing we're going to do,
we're going to get rid of something.
A plastic item in our household.
(06:25):
I got rid of some plastic utensils or plastic
storages.
I did these things slowly along the way.
Think about that plastic spatula you use in your
pan,
how you notice that sometimes some of that plastic
flakes off or it melts a little bit,
right?
Think about that plastic that's getting into your
food as you stir in your pan.
(06:47):
Think about the storage items that you use,
and you might even put them in your microwave or
heat them up in plastic.
That needs to go at some point too.
So pick some item.
I'm going to pick an item this week and get rid
of it.
One thing at a time.
The other thing would be potentially plastic cups.
We're talking about using wooden utensils or
(07:08):
stainless steel pans or stainless steel cups or
glass cups or glass cooking containers.
And just one item at a time.
Doesn't have to be expensive,
like we said.
The other part,
sense of purpose,
right?
We're going to make this.
I'm going to make this my sense of purpose.
And this is why I've created all of these outlets
(07:29):
for my creating this accountability for myself.
And you can use getting older,
more wise,
and more healthy as your sense of purpose.
We're going to make this community and we're going
to bring social connection into that.
Then,
sleep and exercise.
We're going to combine one little thing into that
(07:52):
sleep and exercise component.
Some people are starting their exercise journey
already running,
already.
Some people can't even walk half a block.
What I want me to do and potentially you to do
if you'd like to join me,
is getting outside early in the morning when the
sun is coming up and get bright sunlight into your
(08:14):
eyes.
That sets something called your circadian rhythm.
Sets my circadian rhythm to go to sleep that night
at a reasonable hour and it also sets my time for
next morning's wake up to be that same time if I
get that sunlight exposure.
The other part to this is the opposite to that,
and that is decreasing the bright lights in the
(08:35):
evening.
After seven or eight o'clock,
dimming the lights and turning down your phone
screen.
If you're scrolling into the evening,
turn down that brightness on your phone.
And that will also help to set your clock.
I don't use melatonin.
Melatonin has been used by some people.
(08:58):
Science has shown that it doesn't help long-term,
but it could help set one day of sleep.
But I'm here to tell you that I don't use any
melatonin; I don't want to use any melatonin.
I don’t want to use a lot of supplements.
We’re going to talk about what might be some
supplements that you can use in the future,
but not right now.
(09:18):
This is all we need is that psyllium husk,
water,
getting rid of plastic utensils,
making a sense of purpose,
getting better sleep.
And getting out early in the morning for the
sunlight.
That’s it.
Four simple tasks for this week.
And we have seven days until next week to think
about other things that we might want to change.
(09:39):
Or you could even go ahead in the process and do
some more research,
get other things.
Changed in your life do small steps.
And if you fail daily,
if you fail,
get back up the next day.
We're going to talk about some accountability apps
some tracking apps so we can show you whether and
how often you fail.
(10:00):
We're going to talk about scales at some point
too-don't go out and buy a scale just yet!
People who check their weight every day lose more
weight than those people who don't check their
weight,
but that's not part of today's agenda.
I'll be talking about that in the future.
Then each week,
we're going to add to it,
but with some science to back up the
(10:21):
recommendations.
And I can't wait to move forward and I can't wait
to be healthier and live longer,
healthier life into my 90s and 100s.
Thank you very much for joining me,
and I look forward to being with you along the
way.
Thank you.
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