Today, I'm joined by the remarkable Dr. Gabrielle Lyon, a pioneer in redefining the longevity conversation by making muscle health—not weight—the centerpiece of aging well. With a background in geriatrics and nutritional sciences, she illuminates why the quality of your muscle tissue is a far more powerful predictor of health than any number on the scale. Her perspective challenges the notion of a "healthy sedentary person" and reveals the major role of intramuscular fat in metabolic dysfunction.

Episode Timestamps:

Introduction, podcast focus, and welcoming Dr. Gabrielle Lyon ... 00:00:00

Muscle's impact on brain health, inflammation, and healthy aging ... 00:01:03

Dr. Lyon's childhood, grit, and self-discipline ... 00:04:33

Mentorship and protein science under Dr. Donald Lehman ... 00:07:05

Muscle as the overlooked metabolic organ ... 00:08:45

Why intramuscular fat matters more than body weight ... 00:10:06

Plant vs. animal protein for muscle health ... 00:13:29

Muscle as an endocrine organ and cognition ... 00:16:21

Future of muscle science: anabolics, imaging, and technology ... 00:18:22

GLP-1s, sarcopenic obesity, and muscle-first protocol ... 00:46:45

Sarcopenia, aging, and the importance of early training ... 01:04:35

Building lifelong resilience—mental and physical ... 01:08:31

Predictions: anabolics, muscle testing, and assessment ... 01:12:17

"Strength is a responsibility, not a luxury" ... 01:13:53

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Today, I'm joined by the incredible Anthony Castore, a trailblazer who fuses elite strength coaching with deep cellular medicine. In our conversation, Anthony shares his journey from a young athlete determined to defy genetic odds to becoming an expert in both physical training and the nuanced science of peptides, mitochondria, and bioregulators.

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Episode Timestamps:

Welcome and episode introduction ... 00:00:00

Anthony Castore's path from strength coaching to cellular medicine ... 00:05:55

Connecting strength training with cellular pathways (AMPK, mTOR) ... 00:12:27

Explaining and balancing AMPK and mTOR for performance ... 00:13:03

Training strategies: Metabolic, hypertrophy, and neural approaches ... 00:18:18

Building a solid foundation: Lifestyle, training, nutrition, peptides ... 00:23:04

Assessing recovery capacity and individualizing protocols ... 00:26:02

Mitochondrial fission, fusion, and targeted adaptation ... 00:29:57

Optimizing muscle gain and fat loss through calories and recovery ... 00:31:00

Differentiating bodybuilder vs. longevity approaches ... 00:34:44

Integrating peptides and support molecules into routines ... 00:40:44

Ketone esters and mitochondrial peptide interventions ... 00:41:20

Cautions on stacking and combining interventions ... 00:54:04

Lessons learned from overdoing interventions ... 01:05:02

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Today, I'm joined by the deeply thoughtful and refreshingly honest Dr. Sanjay Bhojraj, a self-described "curious cardiologist" who spent decades treating heart attacks in the cath lab — before stepping away to ask a bigger question: Why are we waiting for the crisis instead of preventing it?

Episode Timestamps:

Welcome to Longevity & episode setup … 00:00:00

Dr. Bhojraj's shift from ER cardiology to prevention … 00:06:30

Why most heart attacks aren't caused by big blockages … 00:09:15

Stress, nervous system load & heart attack risk … 00:13:10

CIMT explained: what it measures (and what it misses) … 00:26:40

Calcium scores vs CT angiograms … 00:35:45

CLEERLY scan: seeing dangerous soft plaque … 00:38:45

Can plaque actually regress? … 00:41:55

When heart scans make patients less afraid … 00:44:05

When should you test — even without symptoms? … 00:45:50

Why age 45 is a major cardiovascular inflection point … 00:47:10

Hormones, estrogen loss & women's heart risk … 00:50:10

Why cardiology still misunderstands women … 00:54:30

Small dense LDL, ApoB & oxidized cholesterol … 01:02:00

Why fixing inflammation matters more than numbers … 01:05:50

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Today, I'm joined by Charles Bohdy, a true innovator in water purification technology, and Victor Sagalovsky, a passionate advocate for bringing the science of water quality into our daily lives. Together, we take a deep dive into the unseen world of the water running through our homes—exploring not just its purity, but its hidden potential to support our biology in ways most of us have never considered.

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Episode Timestamps:

Intro to Longevity Podcast and today's water focus ... 00:00:00

Water system's health benefits and testing ... 00:01:33

Why water quality is overlooked yet critical ... 00:07:20

Common water issues and municipal limitations ... 00:09:10

Filtration methods: carbon blocks and pathogens ... 00:15:26

Charles's nano-ceramic multilayer filters ... 00:20:14

Concerns with chlorine and fluoride in water ... 00:23:44

Retaining healthy minerals: charge-based filtration ... 00:35:18

Reverse osmosis: pros, cons, and fungal risks ... 00:50:49

Structured water's role in biological health ... 00:56:53

Water structuring: agricultural validation ... 01:00:21

Whole-home filtration: installation and costs ... 01:11:02

Closing thoughts: bringing nature's water home ... 01:25:00

Our Amazing Sponsors:

Regenerive - Built around clinically validated Longufera (Ash X4) to support core aging pathways—so it's not just "healthy aging" in theory. Go to regenerive.co and use code NAT25 to save 25%

Primeadine by Oxford Healthspan: Primeadine supports autophagy — your cells' natural renewal and cleanup process — using food-derived spermidine, no fasting required. If you want to support resilience from the inside out, head to https://www.oxfordhealthspan.com/BIONAT15 and use code BIONAT15 at checkout (one-time purchases only).

Ozlo - use smart sound engineering and sleep detection to help you stay in deeper, more stable sleep all night. Create your ideal sleep environment anywhere: go to ozlosleep.com/nat and use code NAT to get $75 off.

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Today, I'm joined by Ben Katz—better known online as Mr. Mass Spec —an academic analytical chemist from UC Irvine whose mission is to uncover what's really in our everyday foods, drinks, and products. Ben reverse engineers everything from Taco Bell meat to Doritos, and sometimes even entire industries, using cutting-edge mass spectrometry. His curiosity and expertise have made him a go-to source for those wanting to know what's hiding behind vague ingredient labels and "natural flavors."

Episode Timestamps:

Welcome and podcast introduction ... 00:00:00

What is mass spectrometry? ... 00:05:00

Viral "what's in it?" projects and public interest ... 00:07:27

Synthetic vs. plant-derived nicotine and toxins in plant extracts ... 00:09:53

Food label transparency and loopholes (natural flavors, FEMA, GRAS) ... 00:20:11

Sweeteners & artificial additives: sucralose, stevia, cost motivations ... 00:23:07

Ultra pasteurization of milk and added flavors ... 00:29:48

Chocolate, caffeine content, and labeling challenges ... 00:33:12

Industrial food processes, GMOs, and food security insights ... 00:38:36

Microplastics: occurrence, regulation, and PEG in food ... 00:50:15

Supplements under development for microplastic removal ... 00:58:43

Adulteration in olive oil, maple syrup, and honey ... 01:04:08

Hidden sweeteners, and processed food pitfalls ... 01:10:14

Avoid artificial sweeteners, problematic plastics, and hidden flavors ... 01:14:36

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Today, I'm kicking off the new year with a back-to-basics deep dive into one of the most pivotal yet overlooked foundations of longevity: gut health. Over the past episodes, we've explored everything from gene therapy to advanced tech, but it all comes back to the habits and systems we rely on every single day—and the gut is right at the center of that equation.

Episode Timestamps:

Gut health as the cornerstone of longevity ... 00:00:00

Why disease and wellness begin in the gut ... 00:03:46

Symptoms and signs of gut imbalance ... 00:08:53

Normalizing digestive discomfort ... 00:09:33

Key stressors for gut health: stress, poor food choices ... 00:12:03

How chronic stress disrupts digestion ... 00:12:59

Processed foods, toxins, and nutrient deficiencies ... 00:13:14

The importance of whole foods, healthy fats, and cooked veggies ... 00:14:27

Testing and understanding your own food tolerances ... 00:16:31

Risks of dehydration, overtraining, and PPIs ... 00:19:24

Structure of a healthy gut: digestion, gut barrier, organ support ... 00:23:19

Pre-meal rituals for better digestion ... 00:25:33

Choosing and introducing probiotics and fiber ... 00:37:44

Tracking your food and gut motility ... 00:42:12

Lifestyle habits: exercise, sleep, stress, meal timing ... 00:45:00

Avoiding snacking and late meals ... 00:49:05

Remove offenders, restore with enzymes, replenish with probiotics ... 00:50:12

Bone broth, anti-inflammatory foods, and gut repair ... 00:54:19

Peptides and bioregulators for organ optimization ... 00:57:03

Our Amazing Sponsors:

Tranq Dart by Wizard Sciences - a multi-pathway sleep support from Wizard Sciences. It's not a knockout pill; it's a gentle nudge toward that wind-down zone. I take it about 30 minutes before bed, and it helps my body and brain sync up for sleep. Visit wizardsciences.com and use code NAT15 for 15% off. Sleep smarter, not harder.

Complete Liver Complex by LVLUP Health - supports your liver's natural detox pathways so your body can reset after the holidays without suffering. Go to lvluphealth.com and use code NAT for 20% off.

Vitali - combines pharmaceutical-grade copper peptides with zero-age exosomes to support clearer cellular signaling and long-term skin resilience, working with your biology instead of forcing change. Visit VitaliSkincare.com and use code NAT20 for 20% off.

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Today, I'm joined by the insightful Ashley Koff, renowned registered dietitian and fierce advocate for personalized, realistic nutrition that actually works in the real world. In this episode, Ashley Koff opens up about her personal and professional journey—from her early days in big brand marketing (think sugared cereals and infobesity) to her pivotal "aha" moments that led her to champion true weight health, not just weight loss.

Episode Timestamps:

Welcome and introduction to the Longevity Podcast ... 00:00:00

Personal experiences shaping nutrition philosophy ... 00:05:59

Influence of marketing on nutrition decisions ... 00:09:01

Big revelations: digestion, GLP-1, and health ... 00:16:43

The power of personalization in nutrition ... 00:19:59

The "Mr. Pizza Pop" case and behavioral change ... 00:23:03

Digestion as the foundation before diet quality ... 00:27:05

Dangers of generic "healthy diet" advice ... 00:36:01

GLP-1 medications: promise, risks, and prerequisites ... 00:40:10

Who truly needs GLP-1 versus lifestyle change alone ... 00:43:09

Muscle, bone, and shifting focus to building health ... 00:51:30

Nutrient intake, fiber, and supplement personalization ... 00:55:11

Digestive enzymes and optimizing digestion ... 01:03:10

Food noise, satiety, and psychological freedom ... 01:07:29

Ongoing assessment: tracking weight, fat, muscle ... 01:15:19

Weaning off GLP-1 and the importance of professional support ... 01:18:32

Our Amazing Sponsors:

Primeadine by Oxford Healthspan: Primeadine supports autophagy — your cells' natural renewal and cleanup process — using food-derived spermidine, no fasting required. If you want to support resilience from the inside out, head to https://www.oxfordhealthspan.com/BIONAT15 and use code BIONAT15 at checkout (one-time purchases only).

Magnesium Breakthrough by BiOptimizers: Better sleep isn't about willpower — it's about absorption. Magnesium Breakthrough uses seven real forms of magnesium that help you rest deeper and recover faster. Get up to 35% off at bioptimizers.com/bionat with code BIONAT.

Just Thrive Gut Essentials Bundle: pairs a probiotic proven to arrive 100% alive with digestive bitters that support digestion and curb cravings, so you actually feel the difference fast. Save 20% on your first Gut Essentials Bundle at justthrivehealth.com/NAT20 with code NAT20 — 100% money-back guarantee.

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Today, I'm excited to bring back the always thought-provoking Joel Greene, author of "The Immunity Code" and "The Way," for a fresh conversation on why true longevity is about so much more than how much muscle you have or the latest diet trend you're following. Joel Greene opens up about the hard lessons he's learned from decades of self-experimentation and reveals why chasing that ideal gym physique might actually backfire as you age.

Episode Timestamps:

Welcome & episode introduction ... 00:00:00

The evolving nature of health and homeostasis ... 00:08:29

Beware rigid diet tribes—find nutritional flexibility ... 00:21:41

Biomarkers people miss: fasting insulin and acyl carnitines ... 00:23:11

Chronic ketosis, ATP, and metabolic slowdowns ... 00:25:16

Myth-busting muscle and the limits of bodybuilding for aging ... 00:27:17

Functional movement, flexibility, and big toe strength ... 00:34:29

Simple foundation: daily jumps or hops ... 00:47:41

Sensible protocols for muscle gain after 50 ... 01:00:07

Balance in diet as the true key to insulin sensitivity ... 01:08:06

Rules of thumb: meal timing for insulin ... 01:15:56

Stillness, faith, and feeding your spirit ... 01:21:56

Most abused supplement: Antioxidants ... 01:27:54

Body fat percentage as top longevity marker ... 01:29:12

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Mitopure® Longevity Gummies are the only clinically proven Urolithin A gummies supporting mitochondrial health — one of the key hallmarks of aging. Get 35% off a one-month subscription at Timeline.com/Nat2026 *Special deal through January 2026.

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