November 25, 2025 • 25 mins
Want more years that actually feel good? We unpack what longevity really means—healthspan, not just lifespan—and map out the simple levers that help you move, think, and sleep like a younger version of yourself. With Dr. Enrico Dolchricori guiding the way, we look at the evidence behind calorie consciousness, time‑restricted eating, and a plant-forward approach that cools inflammation and steadies insulin.
From there, we dig into movement as a true anti-aging tool. You don’t need extreme workouts to make a big difference. Consistent walking, two to four days of strength training, plus mobility or yoga can protect your brain, preserve muscle, and keep your metabolism resilient. We also get honest about sleep as a superpower: eight hours in a cool, dark room, screens off one hour before bed, and meal timing aligned with your circadian rhythm. These basics, applied with consistency, beat expensive biohacks every time.
Curious about biological age? We explain how new aging clocks use blood markers, DNA methylation, proteins, and the microbiome to better predict risk—and how you can use “measure, intervene, remeasure” to nudge those numbers in the right direction. We touch on repurposed drugs, polyphenols like resveratrol, and why early meal timing matters as much as calories for many people. The result is a clear, doable plan: lift, walk, sleep, eat earlier, manage stress, and track your markers so progress compounds.
If this conversation helps you rethink your routine, share it with a friend who wants more life in their years. Subscribe for future episodes on biological age, anti-inflammatory habits, and stress resilience, and leave a quick review to help others find the show.
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Episode Transcript
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SPEAKER_00 (00:23):
Welcome back to Living a Full Life, the podcast
where we talk about creatingmore energy, more health, and
more life in the years you areliving.
Today we're diving into a topica lot of people are searching
for right now (00:36):
longevity.
Not just living longer, butliving better for longer.
More years with strength,clarity, mobility, great sleep,
and the ability to do the thingsand be with the people you love.
You know, most people think ofaging as just genetics or maybe
risks or luck, but researchkeeps showing that we have a lot
(00:58):
more control over how we agethan we used to ever think
before.
So in this episode, I want tobreak down what longevity really
means, the lifestyle choicesthat make the biggest impact,
what science is discoveringright now about biological age,
and the top simple daily thingsanyone can start doing today.
(01:18):
So let's get into it.
Thanks for joining us on Livinga Full Life.
I'm Dr.
Enrico Dolchricori.
And each and every week, webring you tips to bring back to
your family so that you livelong, healthy lives.
That's the whole point of healthand wellness.
And longevity is beingresearched more now than ever
before.
The cool thing about Google andChat GPT and all these AI
(01:39):
programs is that you canactually search and see what
people are searching.
Kind of weird, but kind of coolto see where the mindset
collective is going.
And it's a lot cleaner than youthink it is.
It's people legitimatelysearching to better their lives.
And longevity seems to be at theforefront in 2025, especially
right now.
So I thought, hey, let's talkabout this.
I've done other podcasts onevidence-based research around
(02:01):
the world over the last 100years and what we've really
found out through Harvardresearch, Mayo Clinic, Cleveland
Clinics, and research fromaround the world.
But today we're going tospecifically talk about
longevity and what it trulymeans.
And I think we need tounderstand the meaning of the
words we speak in order to speakthe words with true meaning.
(02:22):
When we hear longevity, weusually think of lifespan.
It's right in the wordlongevity.
How long do we live?
How many years we're alive?
But it's more important conceptis the health span, not the
longevity.
How many of those years actuallyhealthy, moving well, thinking
clearly, and living fully?
That's longevity.
(02:43):
No one wants to live to 95.
If the last 30 years are filledwith pain, medications, and
limitations, they've researchedpeople near the end of their
life and they've asked them.
So we know the answers.
They don't want to be there.
Uh, healthy minds won't endtheir lives, of course.
Uh they'll just they'll live itthrough, but nobody wants that.
(03:04):
Nobody wants to say, hey, myplan for 75 is to be in a
wheelchair.
I don't think anyone in their40s right now is planning for
that.
So all we can do is do our best.
And this is what this podcast isabout.
How do we do our best?
And the exciting part of allthis is that research across
tons of fields (03:19):
microbiology, longevity, uh, exercise
physiology, physiology,nutrition, sleep, genetics, it's
all showing that we caninfluence our biological aging
more than ever before because ofthe time that we live in.
So the big three lifestylefactors that affect longevity,
(03:42):
let's dive into these ones.
And these are really, these arethis is the bulk of the podcast.
This is what we're going to betalking about is nutrition and
calorie intake.
The service and disservice thatthe food industry gave us was
the calorie measuring on all ofour packaging.
And now we look at everythingfrom fruits, vegetables, meats,
and everything.
We look at the calories, whichis good.
It gives us a tool to measurehow much fuel we're eating.
(04:05):
However, the calorie game is agame, and it's not true on what
you think it is.
The 2,000 calorie standard dietwas made by the food industry.
Why?
Because they think people aredumb.
So they said, let's just make around number, 2,000, and let's
fit everything we need to fit inthere as a percentage of the
daily intake (04:25):
sodium, carbohydrates, sugars, fats.
And it tells you right besideit, this isn't, you know, um,
this will make up 25% of yourdaily fat intake in this uh
small snack trail mix that youbuy.
Pack as trail mix, right?
And that's a disservice becausenot everyone needs 2,000
(04:46):
calories.
We actually need a lot less thanyou think to manage the daily
lives that we mostly live.
If you work in front of acomputer most of the week, you
don't need 2,000 calories a day.
It's interesting, we'll get intothis.
One of the most studiedstrategies in longevity research
is calorie restriction.
Not starving yourself, butsimply eating slightly less than
(05:06):
your body burns.
And your body does not burn2,000 calories.
A six-month randomized trialfound that calorie restriction,
lowered uh fasting insulin, andcore body temperature, two body
markers linked with longerlifespan.
Lower insulin means lessinflammation, lower body
(05:26):
temperature means lessinflammation.
Remember that as we continue.
And this is from JAMA in 2006.
And long-term studies show thatuh it improves inflammation,
heart markers, and metabolichealth.
So keeping in mind calories in ahealthy way, not what the food
industry slaps on the side of apackage.
But here is the exciting news: you don't need extreme dieting, (05:45):
undefined
don't need any diet.
Intermittent fasting andtime-restricted eating show
similar benefits.
So you can just pick a windowduring the day where you eat.
And most of us already naturallydo this.
As we age, we we tend to skipbreakfast.
We just wake up, we get going,drink a cup of coffee, and go
(06:06):
naturally.
Why?
Our hormones control how we act.
That's why.
So if we're naturally doing thisand then we make it more of a
mental note to be more alertwhen we eat, we can create these
windows.
And that eight-hour eatingwindow is safe for most people.
So you start around 10 a.m.
and then you finish around 6p.m.
And before you know it, you'reintermittent fasting naturally,
(06:28):
which means after six, you don'teat.
You go to bed, you're sleeping,you're fasting, you wake up in
the morning, you skip breakfast,you're still fasting, and then
by 10 a.m.
you eat something.
You just had a 16-hour fast,which has been shown to be
fantastic.
A big review in nutritionreviews just a couple of years
ago in 2022 found that eating ina six to 10 hour window improves
(06:50):
metabolic health, reducesinflammation, and supports
healthy aging.
And it's easier for most peoplethan any long-term dieting.
There you go.
Never jump onto anotherbandwagon diet.
The program we've been using inour office for over, oh man,
it's got to be six, seven yearsnow, uh, and helping people lose
weight is that we just give itdifferent names.
(07:11):
We're like, come on in, use ourred light bed.
Come on in, uh, do this for sixweeks.
Come on in, try this for sixweeks, try this magic.
And they're waiting for like aninjection, a magic pill.
And then I sit them down and Igive them a 15-minute podcast
that I've been doing all theseyears about how they're gonna
eat for the next six weeks.
And they're like, Oh, oh, Icould do that.
I'm like, okay, and I'll monitoryou every single day.
(07:33):
How's that sound?
So they get my text, they callme every single day, or my wife,
and uh, or they text everysingle day and we keep them
accountable.
And it's that accountabilityover 42 days, everyone loses
weight because they havesomebody in their back pocket
that they trust who's not theirfamily member, who they're not
gonna lie to, and uh they holdthem accountable and they're
paying a little bit of money forit too.
So there's a little skin in thegame as well.
(07:55):
See, and it's been workingforever, and it's never gonna
change.
It's always gonna be the programwe use.
And uh, it's natural, it'seffective, and we know it's
healthy for them.
That's why.
Number two, so nutrition andcalorie consciousness, we'll
call it calorie consciousness.
Movement is number two.
Exercise is probably the mostpowerful anti-aging tool we have
(08:17):
above any supplement you cantake, any injection you can do,
anything.
A massive UK uh biobank studyfound that people who exercised
regularly, ate well, and sleptwell had slower biological aging
and lower mortality, regardlessof what their genetic history
showed in their family history.
(08:37):
It doesn't have to be crazy whenit comes to movement.
Man, everyone in America wantsto jump, jump on a gym or go to
CrossFit or do something crazyand poop their pants.
I don't understand why you haveto work out like that.
You don't have to do that.
You don't have to flip a tractortire as many times as you can at
48 years of age until you yousoil your pants.
What's going on with that?
Keeps me busy as a chiropractor.
(08:58):
You all tear your tear yourhips, it's wonderful.
But aside from that, these arewhat the around the world, what
they talk about with movement,walking, strength training,
mobility work, and even tai chior yoga, movement, movement,
constant movement.
Studies in frontiers and agingin 2025 show these all help
(09:19):
maintain muscle, protect thebrain, and support longevity.
Simple, simple stuff.
This is gonna be a very simplepodcast, but profound one.
And number three, you guysalready know the answers.
It's like every podcast we talkabout nutrition, movement,
sleep.
Number three is sleep.
If there's one area most peopleunderestimate, it's sleep.
(09:40):
The same Biobank research showedthat good sleep is just as
important as exercise forlowering biological age.
So they're equivalent.
We have to split our efforts50-50 between the movement that
we do every day and the sleepthat we take.
You think sleep would be soeasy.
You just have to lie down in abed and close your eyes.
But it has to be scheduled, ithas to be programmed, we have to
(10:03):
aim for eight hours every night.
Don't care who you are, you needto do this each and every night.
It's just as you can't go outand run marathons and sleep
poorly and think that you're onpace for a healthy longevity
lifestyle.
You can't.
Not sleeping is biodegradable.
It's gonna degrade your overallquality of life, literally with
(10:26):
degeneration, because we can'theal.
Sleep is where we heal, movementis where we move and grow, and
nutrition is how we fuel.
It just all kind of makes sense,doesn't it?
So simple.
So poor sleep increasesinflammation, it increases the
insulin resistance we talkedabout, and it actually
accelerates our aging.
Simple habits are just create aconsistent bedtime, no screens
(10:49):
one hour before sleep to helpyou fall asleep.
Many people are like, man, Ihave trouble falling asleep.
And I ask them how their digitaluse is.
And they don't consider thetelevision, you know, digital
use.
They they think their phones ortheir laptops are digital use.
Anything with a light on ascreen is digital use.
It's artificial light thattricks our brain that it's still
daytime.
When it's not, it might be 10p.m.
(11:11):
So no screens one hour beforesleep gets our brain into a
circadian rhythm start, which isthe natural flow of uh hormones,
the decreasing of cortisol, andthe things that help make us
tired and fall asleep.
And what we need is a cool, darkroom.
Research across the world showsthat the cool dark room is what
most humans need to feelcomfortable to have a good
(11:34):
night's rest.
So sleep is a longevitysuperpower.
We can't ignore that as well.
I think those are three equallyas important things: 33%, 33%,
33% of the 100% success toliving a long, healthy life.
So, biological age.
What does this mean?
You may you may see some new umdata from your Apple Watch or
(11:58):
these bioscanners that you canstand on at the gym, and you'll
have your age, your birthday,put in there, and then it will
print out your biological agebased on your biometrics.
They're not 100% accurate, butit will show you, and we use it
in our office too.
People hop on this thing, it'llbe a 48-year-old female, she'll
hop on this thing, and it showsthat she's acting like an
82-year-old female.
It's just an eye-poppingidentifier showing, hey, your
(12:21):
metabolic age is at 82, butyou're 48.
So it just gets them alert onthat.
And what ends up happening whenwe start improving those
biological markers, thebiological age starts to go
down.
I just hopped on the EO, I go toEO's gym and I hopped on theirs.
I'm 42 and it showed it was 37.
I was like, for the first timeunder 40, I was like, that's
great.
That's that's what you want tosee.
(12:42):
You want to act younger than youactually are.
And that's that part'sfascinating.
So chronological, chronicchronological age, you can't
change.
It's your birthday.
You were born on that day, it'snot going to change.
Biological age is how old yourcells think you are.
How are they functioning?
And new technologies canactually measure things: blood
markers, DNA, myelation, ormethylation, uh protometrics,
(13:07):
your proteins, and even themicrobiome.
We can test all these things tosee how you're functioning.
A recent multi-omnix study in2025 showed these new aging
clocks predict disease riskbetter than traditional labs.
So looking at certain bloodmarkers, your DNA methylation,
how fast it's methylating, andeven the microbiome in the gut
(13:27):
are better predictive oflongevity than anything else
that we look at cholesterol,insulin, all those other things.
So another fascinating studyfound that brain biological age,
how old your brain functions, isone of the strongest predictors
of mortality.
So this isn't science fictionanymore.
This is happening right now.
(13:48):
There's even a body clock toolcoming out of the University of
Washington that uses clinicallabs to estimate biological age
and future health risks.
The idea is measure, intervene,remeasure, stay younger longer.
That's how they've been doingthis.
The insurance agency industryhas been using this forever.
(14:10):
The life insurance industry,it's exactly what they've been
doing through their metrics andanalytics, is they take your
blood work and your urinesamples and look at it
completely different than whatyour doctor does.
Your doctor's looking atpathology right now.
Are you healthy or are you nottoday that we did the labs?
Your life insurance company issending it to universities like
(14:31):
that, University of Washingtonsays, give us an accruity map of
this person's risk of death.
And when that comes back, that'show you get either accepted or
denied for your life insurance,if you're wondering what it was.
Like, oh, I thought it washealthy.
Well, they saw something andthey're not going to tell you,
but they know you're going todie in 10 years.
And uh they keep because theycan't tell you.
(14:52):
It's super interesting.
That's been around for about 20years, believe it or not, what
they've been doing.
So this is the same science.
Now, what we're doing is makingit part of mainstream medicine
so that we can see this stuffand get doctors more involved in
the intervention perspective.
I think that's what functionalmedicine doctors have been
trying to do inside of medicinefor a long time.
Intervene right now and make youbetter so that you can live
(15:14):
longer.
Pretty wonderful thing when wethink of it long term.
So, some cutting-edge stuffthat's coming out in the science
that you may like like I do.
I love this stuff.
Drugs being repurposed forlongevity.
Now you can say, Enrico, you'regoing to talk about drugs?
Come on, man.
That's why I listened to you.
So you don't talk about drugs,but there is some cool stuff
that's happening.
Scientists are mapping thehallmarks of aging to find
(15:37):
existing drugs that may slowaging pathways.
This is a major researchhappening right now in network
medicine.
So preventative medicine, youknow, we've always laughed at
it.
How do you use a drugpreventatively?
Isn't drugs bad?
But some there's some out thereright now that help make the
body function better that candirectly lead to better health.
(16:01):
Now, in men's health, being aman myself, the erectile
dysfunction medicines are outthere all the time.
We've heard of them all.
Viagra, Cialis, all this otherthings that have come out.
They never came out originallybecause to solve those issues.
They came out originally ascardiovascular tools to
vasodilate arteries, to helpwith many blood flow, just blood
(16:22):
flow in general, blood flow tothe heart, blood flow to the
organs.
And one of the side effects islike, wow, blood flow helps
there too.
And now it's used and sold likethat because men would are
definitely going to buy thatpill, forget about blood flow to
their liver.
They don't care about that.
So they're not going to buy thatpill unless the doctor
prescribes it for them.
So that's that's the sellingfactor of it.
And the same thing with Ozempekand GLP1s.
(16:43):
It was to help gut, it was tohelp heal the gut.
And uh the side effects werealarming and in a good way.
And what happens when you takecertain things like this, like
vasodilators regularly?
You're gonna have better bloodflow.
Is better blood flow gonna begood for you in the long term?
Yeah, it really is.
(17:04):
So there's the risk benefit to alot of these things.
Baby aspirin, we've seen thatfor probably 60 years now,
taking baby aspirin to thin theblood a little bit.
Is it to really help preventstroke?
Possibly.
But does thinner blood uh helpus flow better with blood
pressure?
Yeah, it kind of does.
Does taking a baby aspirin havelong-term effects?
(17:25):
Maybe.
Does it outweigh the benefits?
Not really.
So that's that's how we'relooking at medicine, right?
How does it you how do we use itin there?
Compounds found in foods.
We've been studying biochemistryforever in foods.
So polyphenols have been arounda long time, reversatol, red
wine, tannins, uh, the compoundsin berries, green tea, dark
(17:49):
chocolate, olives.
You've heard of this.
This has been around for threegenerations.
And getting attention forshowing for slowing aging
pathways.
So these polyphenols are reallyon the verge of becoming maybe a
staple supplement in everyone'sdaily life, along with their
multivitamin, their omega-3.
Maybe we're taking a polyphenolsupplement as I am reversatol.
(18:11):
I take, I take that.
So every single day.
A recent review found they helpimmune function and slow
cellular aging.
So, yes, your berries and yourblueberries and your cyberries
and your raspberries, theymatter.
Should have these in your dietdaily, absolutely daily.
They're wonderful.
We used to talk about them asantioxidants, and that's a now.
(18:33):
Remember when antioxidants waslike cutting edge, probably in
the 1990s, uh, early 2000s.
And now antioxidants is like thebig umbrella with a bunch of
cool things underneath it, likepolyphenols, reversatols, and
these things underneath it thatact as antioxidants as well at a
micro level, which is very cool.
Timing of eating.
We talked about this with ourintermittent fasting.
A study from UT Southwesternshowed that when mice were fed,
(18:58):
timing mattered as much ascalories.
Eating aligned with thecircadian rhythm improved
longevity.
For us, that means eatingearlier in the day, avoiding
late-night meals, and keeping aconsistent eating window, small
habit, big impacts that happenwith that.
We've talked about this.
Maybe your grandparents used totell you don't eat late at
(19:18):
night, don't eat before bed.
This is like ancient wisdombeing passed down from the
ancient Greeks.
They're just telling you thiswithout Chat GPT, without
clinical research in the 1900s.
This stuff has been passed down.
Why?
Because people function betterdoing certain things, and the
people that were healthier livedlonger to pass down the
information to their kids andgrandkids to tell them, do this,
(19:40):
you'll live long like me, don'tdo that.
And Uncle Jim died because hejust ate bacon every day, right?
So they passed this informationdown, and it worked back then
before computers, and now thatwe have all the information in
front of us, we almost don'tknow what to believe anymore.
Hence the reason why we do thispodcast to help you sift through
reality and AI, right?
(20:01):
So, section number five, thelast section of this uh
challenges and real talk aboutall this.
Let's be honest, not everythingworks for everyone, okay?
Calorie restriction can backfirefor some people.
Supplements get overhyped,animal studies don't always
translate to humans, and somelongevity therapies will only be
accessible to the wealthy, atleast at first.
(20:24):
So the most powerful tools wehave are still food, sleep,
movement, stress management, andsocial connection.
The basics beat the expensivestuff every time.
Don't get hooped into socialmedia influencers telling you to
buy the next best thing.
(20:45):
They're usually expensive, theyusually don't work, and they
overpromise and underdeliver.
Wait for the research, wait forit to come out, and do the right
things.
It doesn't mean you have to sithere and not eat good food and
not sleep well and wait for thebest thing.
It means do the right thingsfirst.
So here are some simplelongevity habits you can start
(21:07):
today that cost little and canreally propel you to not only
feeling better, but the wealththat you will get from this is
living better long term, whichis fantastic.
We can't control what happens inthe future.
We know this, we all know this.
I don't think I have to put aPSA at the end of this podcast
saying barring, you get struckby lightning at the age of 51,
(21:29):
right?
We know strategies happen,things happen, but we can only
control what we can control.
And these are it.
Strength train two to four timesper week.
If you do two, do two full bodyworkouts.
If you do four, break them into20, 25 minutes, 35 minute, four
four muscle groups.
And then you can break back,chest, legs, arms, whatever, or
(21:52):
core.
Break it all up and get thatflow and make that part of your
life habit.
Every week you do it, rain orshrine, no matter what.
You miss your typical Tuesday,Thursday because of travel or
whatever.
You do the workouts Monday,Wednesday.
Whatever.
You do not miss this, you do notskip these things.
Walk eight to ten thousand stepsor at least 30 minutes per day.
(22:17):
Now, before our phones and ourFitbits, we didn't know how many
steps we were taking.
Nobody talked in steps.
We talked in distance.
And I think that's why kidsdon't know what one mile is
anymore.
But we talk in distance.
You need to walk about threemiles a day.
That's really it.
Two to three miles a day.
That's that's it.
So if you break it into twowalks, two one mile walks with
the dog, make sure when you takethe dog out, you do a one mile
(22:40):
walk and make sure you do ittwice a day.
That'll get your steps in,especially if you work in a
sedentary job.
Eat more plants and fewerprocessed foods.
We know this, right?
We know that.
How many of you are starting toeat better, focusing on things,
not eating the fast foodanymore?
You feel like you're doing theright things, and then you go
and review the day and you'relike, how many plants did I eat
(23:02):
today?
How many veggies?
And you're like, man, I don'teven think I touched a veggie,
right?
You may have had some broccolifor lunch or something, or a
piece of lettuce or tomato withyour with your lunch.
That's not what we're talkingabout.
We got to in put vegetables withevery meal and eat some fruits
during the day.
We got to bring the stuff back.
We have to replace the processedfoods with good food.
(23:23):
Try the 10-hour eating window.
Try that intermittent fastingwindow.
10, 12, 16 hours.
Whatever you can do, try the 10hour.
For many of you, it's prettysimple.
Eat at uh 7 p.m.
and don't eat breakfast until 7a.m.
Boom, there's your 12-hourwindow.
You did it in your sleep.
Pretty awesome, right?
So no late night snacks.
That's what that means.
Go to bed at the same time everynight, Monday through Sunday,
(23:46):
every single night, and watchwhat that does to your mood,
your energy, and all thesethings that you complain about.
Do something every day thatbrings you joy or reduces
stress.
You need to do this.
You need to sit down for 15minutes, 20 minutes, 30 minutes,
whatever it is, and do somethingfor yourself.
It could be it could bescrolling social media.
That could be your time to dothat.
(24:06):
Get regular blood work to trackinflammation, insulin, and
cortisol.
It blows my mind how many peopledon't get blood work every year.
I'll literally ask people,they'd be like, oh, it's been
years.
Like two years plural, orthey're like, no, like seven.
I'm like, go tomorrow and go getyour blood work.
You got to know where yourmarkers are.
(24:26):
Aging well isn't aboutperfection.
You're never gonna get thisperfect.
It's about consistency.
Longevity isn't about addingyears at the end of our life,
it's about adding life to youryears right now.
Small choices made daily, stackup.
Your body wants to heal, yourcells want to repair, your brain
(24:49):
wants to stay sharp.
You just have to give it what itneeds.
Your body's here for you.
It was a gift given to you.
You just have to do what youwant with it.
If you enjoyed this episode,share it with someone who wants
to live a fuller, healthierlife.
And stay tuned.
We have more episodes coming onbiological age, anti
inflammatory habits, and stressresilience.
(25:10):
Until next time, stay well andkeep living a full life and take
care.
Welcome back to Living a Full Life, the podcast
where we talk about creatingmore energy, more health, and
more life in the years you areliving.
Today we're diving into a topica lot of people are searching
for right now (00:36):
longevity.
Not just living longer, butliving better for longer.
More years with strength,clarity, mobility, great sleep,
and the ability to do the thingsand be with the people you love.
You know, most people think ofaging as just genetics or maybe
risks or luck, but researchkeeps showing that we have a lot
(00:58):
more control over how we agethan we used to ever think
before.
So in this episode, I want tobreak down what longevity really
means, the lifestyle choicesthat make the biggest impact,
what science is discoveringright now about biological age,
and the top simple daily thingsanyone can start doing today.
(01:18):
So let's get into it.
Thanks for joining us on Livinga Full Life.
I'm Dr.
Enrico Dolchricori.
And each and every week, webring you tips to bring back to
your family so that you livelong, healthy lives.
That's the whole point of healthand wellness.
And longevity is beingresearched more now than ever
before.
The cool thing about Google andChat GPT and all these AI
(01:39):
programs is that you canactually search and see what
people are searching.
Kind of weird, but kind of coolto see where the mindset
collective is going.
And it's a lot cleaner than youthink it is.
It's people legitimatelysearching to better their lives.
And longevity seems to be at theforefront in 2025, especially
right now.
So I thought, hey, let's talkabout this.
I've done other podcasts onevidence-based research around
(02:01):
the world over the last 100years and what we've really
found out through Harvardresearch, Mayo Clinic, Cleveland
Clinics, and research fromaround the world.
But today we're going tospecifically talk about
longevity and what it trulymeans.
And I think we need tounderstand the meaning of the
words we speak in order to speakthe words with true meaning.
(02:22):
When we hear longevity, weusually think of lifespan.
It's right in the wordlongevity.
How long do we live?
How many years we're alive?
But it's more important conceptis the health span, not the
longevity.
How many of those years actuallyhealthy, moving well, thinking
clearly, and living fully?
That's longevity.
(02:43):
No one wants to live to 95.
If the last 30 years are filledwith pain, medications, and
limitations, they've researchedpeople near the end of their
life and they've asked them.
So we know the answers.
They don't want to be there.
Uh, healthy minds won't endtheir lives, of course.
Uh they'll just they'll live itthrough, but nobody wants that.
(03:04):
Nobody wants to say, hey, myplan for 75 is to be in a
wheelchair.
I don't think anyone in their40s right now is planning for
that.
So all we can do is do our best.
And this is what this podcast isabout.
How do we do our best?
And the exciting part of allthis is that research across
tons of fields (03:19):
microbiology, longevity, uh, exercise
physiology, physiology,nutrition, sleep, genetics, it's
all showing that we caninfluence our biological aging
more than ever before because ofthe time that we live in.
So the big three lifestylefactors that affect longevity,
(03:42):
let's dive into these ones.
And these are really, these arethis is the bulk of the podcast.
This is what we're going to betalking about is nutrition and
calorie intake.
The service and disservice thatthe food industry gave us was
the calorie measuring on all ofour packaging.
And now we look at everythingfrom fruits, vegetables, meats,
and everything.
We look at the calories, whichis good.
It gives us a tool to measurehow much fuel we're eating.
(04:05):
However, the calorie game is agame, and it's not true on what
you think it is.
The 2,000 calorie standard dietwas made by the food industry.
Why?
Because they think people aredumb.
So they said, let's just make around number, 2,000, and let's
fit everything we need to fit inthere as a percentage of the
daily intake (04:25):
sodium, carbohydrates, sugars, fats.
And it tells you right besideit, this isn't, you know, um,
this will make up 25% of yourdaily fat intake in this uh
small snack trail mix that youbuy.
Pack as trail mix, right?
And that's a disservice becausenot everyone needs 2,000
(04:46):
calories.
We actually need a lot less thanyou think to manage the daily
lives that we mostly live.
If you work in front of acomputer most of the week, you
don't need 2,000 calories a day.
It's interesting, we'll get intothis.
One of the most studiedstrategies in longevity research
is calorie restriction.
Not starving yourself, butsimply eating slightly less than
(05:06):
your body burns.
And your body does not burn2,000 calories.
A six-month randomized trialfound that calorie restriction,
lowered uh fasting insulin, andcore body temperature, two body
markers linked with longerlifespan.
Lower insulin means lessinflammation, lower body
(05:26):
temperature means lessinflammation.
Remember that as we continue.
And this is from JAMA in 2006.
And long-term studies show thatuh it improves inflammation,
heart markers, and metabolichealth.
So keeping in mind calories in ahealthy way, not what the food
industry slaps on the side of apackage.
But here is the exciting news: you don't need extreme dieting, (05:45):
undefined
don't need any diet.
Intermittent fasting andtime-restricted eating show
similar benefits.
So you can just pick a windowduring the day where you eat.
And most of us already naturallydo this.
As we age, we we tend to skipbreakfast.
We just wake up, we get going,drink a cup of coffee, and go
(06:06):
naturally.
Why?
Our hormones control how we act.
That's why.
So if we're naturally doing thisand then we make it more of a
mental note to be more alertwhen we eat, we can create these
windows.
And that eight-hour eatingwindow is safe for most people.
So you start around 10 a.m.
and then you finish around 6p.m.
And before you know it, you'reintermittent fasting naturally,
(06:28):
which means after six, you don'teat.
You go to bed, you're sleeping,you're fasting, you wake up in
the morning, you skip breakfast,you're still fasting, and then
by 10 a.m.
you eat something.
You just had a 16-hour fast,which has been shown to be
fantastic.
A big review in nutritionreviews just a couple of years
ago in 2022 found that eating ina six to 10 hour window improves
(06:50):
metabolic health, reducesinflammation, and supports
healthy aging.
And it's easier for most peoplethan any long-term dieting.
There you go.
Never jump onto anotherbandwagon diet.
The program we've been using inour office for over, oh man,
it's got to be six, seven yearsnow, uh, and helping people lose
weight is that we just give itdifferent names.
(07:11):
We're like, come on in, use ourred light bed.
Come on in, uh, do this for sixweeks.
Come on in, try this for sixweeks, try this magic.
And they're waiting for like aninjection, a magic pill.
And then I sit them down and Igive them a 15-minute podcast
that I've been doing all theseyears about how they're gonna
eat for the next six weeks.
And they're like, Oh, oh, Icould do that.
I'm like, okay, and I'll monitoryou every single day.
(07:33):
How's that sound?
So they get my text, they callme every single day, or my wife,
and uh, or they text everysingle day and we keep them
accountable.
And it's that accountabilityover 42 days, everyone loses
weight because they havesomebody in their back pocket
that they trust who's not theirfamily member, who they're not
gonna lie to, and uh they holdthem accountable and they're
paying a little bit of money forit too.
So there's a little skin in thegame as well.
(07:55):
See, and it's been workingforever, and it's never gonna
change.
It's always gonna be the programwe use.
And uh, it's natural, it'seffective, and we know it's
healthy for them.
That's why.
Number two, so nutrition andcalorie consciousness, we'll
call it calorie consciousness.
Movement is number two.
Exercise is probably the mostpowerful anti-aging tool we have
(08:17):
above any supplement you cantake, any injection you can do,
anything.
A massive UK uh biobank studyfound that people who exercised
regularly, ate well, and sleptwell had slower biological aging
and lower mortality, regardlessof what their genetic history
showed in their family history.
(08:37):
It doesn't have to be crazy whenit comes to movement.
Man, everyone in America wantsto jump, jump on a gym or go to
CrossFit or do something crazyand poop their pants.
I don't understand why you haveto work out like that.
You don't have to do that.
You don't have to flip a tractortire as many times as you can at
48 years of age until you yousoil your pants.
What's going on with that?
Keeps me busy as a chiropractor.
(08:58):
You all tear your tear yourhips, it's wonderful.
But aside from that, these arewhat the around the world, what
they talk about with movement,walking, strength training,
mobility work, and even tai chior yoga, movement, movement,
constant movement.
Studies in frontiers and agingin 2025 show these all help
(09:19):
maintain muscle, protect thebrain, and support longevity.
Simple, simple stuff.
This is gonna be a very simplepodcast, but profound one.
And number three, you guysalready know the answers.
It's like every podcast we talkabout nutrition, movement,
sleep.
Number three is sleep.
If there's one area most peopleunderestimate, it's sleep.
(09:40):
The same Biobank research showedthat good sleep is just as
important as exercise forlowering biological age.
So they're equivalent.
We have to split our efforts50-50 between the movement that
we do every day and the sleepthat we take.
You think sleep would be soeasy.
You just have to lie down in abed and close your eyes.
But it has to be scheduled, ithas to be programmed, we have to
(10:03):
aim for eight hours every night.
Don't care who you are, you needto do this each and every night.
It's just as you can't go outand run marathons and sleep
poorly and think that you're onpace for a healthy longevity
lifestyle.
You can't.
Not sleeping is biodegradable.
It's gonna degrade your overallquality of life, literally with
(10:26):
degeneration, because we can'theal.
Sleep is where we heal, movementis where we move and grow, and
nutrition is how we fuel.
It just all kind of makes sense,doesn't it?
So simple.
So poor sleep increasesinflammation, it increases the
insulin resistance we talkedabout, and it actually
accelerates our aging.
Simple habits are just create aconsistent bedtime, no screens
(10:49):
one hour before sleep to helpyou fall asleep.
Many people are like, man, Ihave trouble falling asleep.
And I ask them how their digitaluse is.
And they don't consider thetelevision, you know, digital
use.
They they think their phones ortheir laptops are digital use.
Anything with a light on ascreen is digital use.
It's artificial light thattricks our brain that it's still
daytime.
When it's not, it might be 10p.m.
(11:11):
So no screens one hour beforesleep gets our brain into a
circadian rhythm start, which isthe natural flow of uh hormones,
the decreasing of cortisol, andthe things that help make us
tired and fall asleep.
And what we need is a cool, darkroom.
Research across the world showsthat the cool dark room is what
most humans need to feelcomfortable to have a good
(11:34):
night's rest.
So sleep is a longevitysuperpower.
We can't ignore that as well.
I think those are three equallyas important things: 33%, 33%,
33% of the 100% success toliving a long, healthy life.
So, biological age.
What does this mean?
You may you may see some new umdata from your Apple Watch or
(11:58):
these bioscanners that you canstand on at the gym, and you'll
have your age, your birthday,put in there, and then it will
print out your biological agebased on your biometrics.
They're not 100% accurate, butit will show you, and we use it
in our office too.
People hop on this thing, it'llbe a 48-year-old female, she'll
hop on this thing, and it showsthat she's acting like an
82-year-old female.
It's just an eye-poppingidentifier showing, hey, your
(12:21):
metabolic age is at 82, butyou're 48.
So it just gets them alert onthat.
And what ends up happening whenwe start improving those
biological markers, thebiological age starts to go
down.
I just hopped on the EO, I go toEO's gym and I hopped on theirs.
I'm 42 and it showed it was 37.
I was like, for the first timeunder 40, I was like, that's
great.
That's that's what you want tosee.
(12:42):
You want to act younger than youactually are.
And that's that part'sfascinating.
So chronological, chronicchronological age, you can't
change.
It's your birthday.
You were born on that day, it'snot going to change.
Biological age is how old yourcells think you are.
How are they functioning?
And new technologies canactually measure things: blood
markers, DNA, myelation, ormethylation, uh protometrics,
(13:07):
your proteins, and even themicrobiome.
We can test all these things tosee how you're functioning.
A recent multi-omnix study in2025 showed these new aging
clocks predict disease riskbetter than traditional labs.
So looking at certain bloodmarkers, your DNA methylation,
how fast it's methylating, andeven the microbiome in the gut
(13:27):
are better predictive oflongevity than anything else
that we look at cholesterol,insulin, all those other things.
So another fascinating studyfound that brain biological age,
how old your brain functions, isone of the strongest predictors
of mortality.
So this isn't science fictionanymore.
This is happening right now.
(13:48):
There's even a body clock toolcoming out of the University of
Washington that uses clinicallabs to estimate biological age
and future health risks.
The idea is measure, intervene,remeasure, stay younger longer.
That's how they've been doingthis.
The insurance agency industryhas been using this forever.
(14:10):
The life insurance industry,it's exactly what they've been
doing through their metrics andanalytics, is they take your
blood work and your urinesamples and look at it
completely different than whatyour doctor does.
Your doctor's looking atpathology right now.
Are you healthy or are you nottoday that we did the labs?
Your life insurance company issending it to universities like
(14:31):
that, University of Washingtonsays, give us an accruity map of
this person's risk of death.
And when that comes back, that'show you get either accepted or
denied for your life insurance,if you're wondering what it was.
Like, oh, I thought it washealthy.
Well, they saw something andthey're not going to tell you,
but they know you're going todie in 10 years.
And uh they keep because theycan't tell you.
(14:52):
It's super interesting.
That's been around for about 20years, believe it or not, what
they've been doing.
So this is the same science.
Now, what we're doing is makingit part of mainstream medicine
so that we can see this stuffand get doctors more involved in
the intervention perspective.
I think that's what functionalmedicine doctors have been
trying to do inside of medicinefor a long time.
Intervene right now and make youbetter so that you can live
(15:14):
longer.
Pretty wonderful thing when wethink of it long term.
So, some cutting-edge stuffthat's coming out in the science
that you may like like I do.
I love this stuff.
Drugs being repurposed forlongevity.
Now you can say, Enrico, you'regoing to talk about drugs?
Come on, man.
That's why I listened to you.
So you don't talk about drugs,but there is some cool stuff
that's happening.
Scientists are mapping thehallmarks of aging to find
(15:37):
existing drugs that may slowaging pathways.
This is a major researchhappening right now in network
medicine.
So preventative medicine, youknow, we've always laughed at
it.
How do you use a drugpreventatively?
Isn't drugs bad?
But some there's some out thereright now that help make the
body function better that candirectly lead to better health.
(16:01):
Now, in men's health, being aman myself, the erectile
dysfunction medicines are outthere all the time.
We've heard of them all.
Viagra, Cialis, all this otherthings that have come out.
They never came out originallybecause to solve those issues.
They came out originally ascardiovascular tools to
vasodilate arteries, to helpwith many blood flow, just blood
(16:22):
flow in general, blood flow tothe heart, blood flow to the
organs.
And one of the side effects islike, wow, blood flow helps
there too.
And now it's used and sold likethat because men would are
definitely going to buy thatpill, forget about blood flow to
their liver.
They don't care about that.
So they're not going to buy thatpill unless the doctor
prescribes it for them.
So that's that's the sellingfactor of it.
And the same thing with Ozempekand GLP1s.
(16:43):
It was to help gut, it was tohelp heal the gut.
And uh the side effects werealarming and in a good way.
And what happens when you takecertain things like this, like
vasodilators regularly?
You're gonna have better bloodflow.
Is better blood flow gonna begood for you in the long term?
Yeah, it really is.
(17:04):
So there's the risk benefit to alot of these things.
Baby aspirin, we've seen thatfor probably 60 years now,
taking baby aspirin to thin theblood a little bit.
Is it to really help preventstroke?
Possibly.
But does thinner blood uh helpus flow better with blood
pressure?
Yeah, it kind of does.
Does taking a baby aspirin havelong-term effects?
(17:25):
Maybe.
Does it outweigh the benefits?
Not really.
So that's that's how we'relooking at medicine, right?
How does it you how do we use itin there?
Compounds found in foods.
We've been studying biochemistryforever in foods.
So polyphenols have been arounda long time, reversatol, red
wine, tannins, uh, the compoundsin berries, green tea, dark
(17:49):
chocolate, olives.
You've heard of this.
This has been around for threegenerations.
And getting attention forshowing for slowing aging
pathways.
So these polyphenols are reallyon the verge of becoming maybe a
staple supplement in everyone'sdaily life, along with their
multivitamin, their omega-3.
Maybe we're taking a polyphenolsupplement as I am reversatol.
(18:11):
I take, I take that.
So every single day.
A recent review found they helpimmune function and slow
cellular aging.
So, yes, your berries and yourblueberries and your cyberries
and your raspberries, theymatter.
Should have these in your dietdaily, absolutely daily.
They're wonderful.
We used to talk about them asantioxidants, and that's a now.
(18:33):
Remember when antioxidants waslike cutting edge, probably in
the 1990s, uh, early 2000s.
And now antioxidants is like thebig umbrella with a bunch of
cool things underneath it, likepolyphenols, reversatols, and
these things underneath it thatact as antioxidants as well at a
micro level, which is very cool.
Timing of eating.
We talked about this with ourintermittent fasting.
A study from UT Southwesternshowed that when mice were fed,
(18:58):
timing mattered as much ascalories.
Eating aligned with thecircadian rhythm improved
longevity.
For us, that means eatingearlier in the day, avoiding
late-night meals, and keeping aconsistent eating window, small
habit, big impacts that happenwith that.
We've talked about this.
Maybe your grandparents used totell you don't eat late at
(19:18):
night, don't eat before bed.
This is like ancient wisdombeing passed down from the
ancient Greeks.
They're just telling you thiswithout Chat GPT, without
clinical research in the 1900s.
This stuff has been passed down.
Why?
Because people function betterdoing certain things, and the
people that were healthier livedlonger to pass down the
information to their kids andgrandkids to tell them, do this,
(19:40):
you'll live long like me, don'tdo that.
And Uncle Jim died because hejust ate bacon every day, right?
So they passed this informationdown, and it worked back then
before computers, and now thatwe have all the information in
front of us, we almost don'tknow what to believe anymore.
Hence the reason why we do thispodcast to help you sift through
reality and AI, right?
(20:01):
So, section number five, thelast section of this uh
challenges and real talk aboutall this.
Let's be honest, not everythingworks for everyone, okay?
Calorie restriction can backfirefor some people.
Supplements get overhyped,animal studies don't always
translate to humans, and somelongevity therapies will only be
accessible to the wealthy, atleast at first.
(20:24):
So the most powerful tools wehave are still food, sleep,
movement, stress management, andsocial connection.
The basics beat the expensivestuff every time.
Don't get hooped into socialmedia influencers telling you to
buy the next best thing.
(20:45):
They're usually expensive, theyusually don't work, and they
overpromise and underdeliver.
Wait for the research, wait forit to come out, and do the right
things.
It doesn't mean you have to sithere and not eat good food and
not sleep well and wait for thebest thing.
It means do the right thingsfirst.
So here are some simplelongevity habits you can start
(21:07):
today that cost little and canreally propel you to not only
feeling better, but the wealththat you will get from this is
living better long term, whichis fantastic.
We can't control what happens inthe future.
We know this, we all know this.
I don't think I have to put aPSA at the end of this podcast
saying barring, you get struckby lightning at the age of 51,
(21:29):
right?
We know strategies happen,things happen, but we can only
control what we can control.
And these are it.
Strength train two to four timesper week.
If you do two, do two full bodyworkouts.
If you do four, break them into20, 25 minutes, 35 minute, four
four muscle groups.
And then you can break back,chest, legs, arms, whatever, or
(21:52):
core.
Break it all up and get thatflow and make that part of your
life habit.
Every week you do it, rain orshrine, no matter what.
You miss your typical Tuesday,Thursday because of travel or
whatever.
You do the workouts Monday,Wednesday.
Whatever.
You do not miss this, you do notskip these things.
Walk eight to ten thousand stepsor at least 30 minutes per day.
(22:17):
Now, before our phones and ourFitbits, we didn't know how many
steps we were taking.
Nobody talked in steps.
We talked in distance.
And I think that's why kidsdon't know what one mile is
anymore.
But we talk in distance.
You need to walk about threemiles a day.
That's really it.
Two to three miles a day.
That's that's it.
So if you break it into twowalks, two one mile walks with
the dog, make sure when you takethe dog out, you do a one mile
(22:40):
walk and make sure you do ittwice a day.
That'll get your steps in,especially if you work in a
sedentary job.
Eat more plants and fewerprocessed foods.
We know this, right?
We know that.
How many of you are starting toeat better, focusing on things,
not eating the fast foodanymore?
You feel like you're doing theright things, and then you go
and review the day and you'relike, how many plants did I eat
(23:02):
today?
How many veggies?
And you're like, man, I don'teven think I touched a veggie,
right?
You may have had some broccolifor lunch or something, or a
piece of lettuce or tomato withyour with your lunch.
That's not what we're talkingabout.
We got to in put vegetables withevery meal and eat some fruits
during the day.
We got to bring the stuff back.
We have to replace the processedfoods with good food.
(23:23):
Try the 10-hour eating window.
Try that intermittent fastingwindow.
10, 12, 16 hours.
Whatever you can do, try the 10hour.
For many of you, it's prettysimple.
Eat at uh 7 p.m.
and don't eat breakfast until 7a.m.
Boom, there's your 12-hourwindow.
You did it in your sleep.
Pretty awesome, right?
So no late night snacks.
That's what that means.
Go to bed at the same time everynight, Monday through Sunday,
(23:46):
every single night, and watchwhat that does to your mood,
your energy, and all thesethings that you complain about.
Do something every day thatbrings you joy or reduces
stress.
You need to do this.
You need to sit down for 15minutes, 20 minutes, 30 minutes,
whatever it is, and do somethingfor yourself.
It could be it could bescrolling social media.
That could be your time to dothat.
(24:06):
Get regular blood work to trackinflammation, insulin, and
cortisol.
It blows my mind how many peopledon't get blood work every year.
I'll literally ask people,they'd be like, oh, it's been
years.
Like two years plural, orthey're like, no, like seven.
I'm like, go tomorrow and go getyour blood work.
You got to know where yourmarkers are.
(24:26):
Aging well isn't aboutperfection.
You're never gonna get thisperfect.
It's about consistency.
Longevity isn't about addingyears at the end of our life,
it's about adding life to youryears right now.
Small choices made daily, stackup.
Your body wants to heal, yourcells want to repair, your brain
(24:49):
wants to stay sharp.
You just have to give it what itneeds.
Your body's here for you.
It was a gift given to you.
You just have to do what youwant with it.
If you enjoyed this episode,share it with someone who wants
to live a fuller, healthierlife.
And stay tuned.
We have more episodes coming onbiological age, anti
inflammatory habits, and stressresilience.
(25:10):
Until next time, stay well andkeep living a full life and take
care.
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