In this episode, Matt sits down with Dr. Peter Attia to discuss evidence-based strategies for enhancing healthspan and lifespan. They explore key interventions like exercise, nutrition, and emerging therapies, while also examining the benefits and limitations of approaches such as hormone therapy, rapamycin, and NAD boosters.

Key Points:

The podcast explores evidence-based strategies for extending healthspan and lifespan, covering exercise, nutrition, medical interventions, and experimental therapies. It challenges longevity myths and emphasizes a science-driven approach to ageing.

• Defining Healthspan vs. Lifespan: The conversation begins by distinguishing healthspan (quality of life, including physical, cognitive, and emotional well-being) from lifespan (total years lived). The speakers stress that focusing on healthspan naturally enhances lifespan.
• Exercise for Longevity: Physical activity is crucial, but exercising with a purpose is even more beneficial. A balanced approach incorporating strength, flexibility, and cardiovascular training is recommended over single-mode workouts like running.
• Nutrition Priorities: The ranking of dietary factors places calorie intake as the most important, followed closely by food quality, while meal timing is considered less critical. The discussion challenges popular trends like time-restricted eating.
• Processed Foods and Alcohol: While avoiding highly processed foods is ideal, not all processed foods are equal. The discussion also debates alcohol's risks versus its potential social benefits, concluding that moderation is key, but there are no known physiological benefits.
• Hormone Therapy and Emerging Treatments: The role of hormone therapy for ageing is explored, with a strong endorsement for its benefits in women. Other interventions, including rapamycin, metformin, and NAD boosters, are examined, with some showing promise while others lack robust evidence.
• Stem Cells, Peptides, and Experimental Therapies: The speakers caution against unregulated clinics offering longevity treatments like stem cell infusions and gene therapies, emphasizing the need for rigorous scientific validation before widespread adoption.
• Epigenetic Clocks and Biological Age Testing: Current biological age tests are dismissed as unreliable and lacking clinical utility. The discussion criticizes their use for decision-making in health interventions, favoring direct physiological and metabolic assessments instead.
• Future of Longevity Science: The conversation highlights gaps in research, advocating for more rigorous studies on interventions like rapamycin, senolytics, and stem cells, while also calling out hype-driven trends lacking scientific backing.

Quick Fire Round

Matt Kaeberlein and Peter Attia do what they love the LEAST - giving quick scores to longevity interventions without all of the ifs, buts, caveats and "it needs more research"!

Matt hit Peter with 30 things people are doing to improve their longevity - asked him to score on a scale of 1 to 5, then compared to his own previous ranking.

What do the longevity scores mean? It wasn't precisely defined, but basically:

• 1 = probably works
• 3 = not enough evidence either way
• 5 = don't waste your time