The Livelong Newsletter

Happy Friday!

Last week, 20+ experts shared groundbreaking insights on how to live longer, healthier, and stronger at the Livelong Experience. From foundational lifestyle principles to high-tech innovations, we’ve distilled the key takeaways so you don’t have to wade through the details.

Quick Hits:

✔️ Diet is the #1 cause of premature death
✔️ 14-16 hours of fasting triggers anti-aging processes
✔️ Just 21 minutes of brisk walking daily can transform your health
✔️ Strength training protects bones as you age—lift heavy!
✔️ The “magic pill” for longevity? Community

Want access to the full sessions and slides? Watch the replays.

👇 Keep reading for the full list of longevity insights

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We Asked More Than 20 Experts How to Live Longer—Here’s What They Said

Nutrition & supplements

• Potassium chloride (KCl) is a healthier alternative for salt—Dr. Michael Greger, Author & Founder of NutritionFacts.org. 🧂

• Disease runs in families because diet tends to run in families—Dr. Michael Greger 👪

• 14-16 hours of fasting triggers autophagy, a process that cleans inflammatory cells from the body and reduces rate of aging—Dr. Mark Hyman, Co-Founder & Chief Medical Officer, Function Health

• Formula for healthy eating = low-glycemic and phytochemical-rich diet rich in veggies, fruit, nuts, seeds, beans, and whole grains [not refined flour])—Dr. Mark Hyman

• 🥩 Eat 1.5/2 grams of protein per kilogram of body weight—Dr. Mark Hyman

• Animal-based proteins have a complete amino acid profile and are more easily absorbed by the body, whereas plant-based proteins contain less saturated fat and more fiber.

• Check for third-party verification on supplements—Dr. Matt Kaeberlein, Longevity Researcher and CEO of Optispan

• There’s no good vs. bad microbiome. Some are pathogenic for some but not others—Dr. Matt Kaeberlein

• New recommendations warning that alcohol causes cancer might be based on poor data. 🍻 —Dr. Gregory Charlop, Founder, Physician Wellness Project

• You don’t need most supplements—Dr. Tod Cooperman, President & Founder, ConsumerLab.com

• Supplement quality control is left up to the manufacturer. You are at the mercy of them doing the right thing—Dr. Tod Cooperman

• 🍇 Supplements to consider: Resveratrol, Himalayan Tartary Buckwheat, Quercetin, L-Leucine, Urolithin A, and Cacao—Dr. Mark Hyman

Fitness & Movement

• Strength, mobility, and vitality are attainable for everyone—Dr. Vonda Wright, Orthopedic Surgeon, Active Aging, CEO Precision Longevity

• Lift heavy: 4 reps X 4 sets 3 days a week to increase metabolism and burn fat—Dr. Vonda Wright

• 🦘 Jump 20 times a day for better bone health—Dr. Vonda Wright

• Women should work on lean muscles for at least 30 minutes every day—Dr. Vonda Wright

• One bout of cardiovascular exercise can impact nearly 10,000 biological molecules and pathways—Dr. Vonda Wright

• Consider an annual DEXA (Dual-Energy X-ray Absorptiometry) scan to measure bone mineral density (BMD) and assess bone strength

• 🦥 Less than 5,000 steps a day is considered a sedentary lifestyle. 

• 80% of women will experience the "musculoskeletal syndrome of menopause," a new term describing the joint pain, inflammation, and osteoporosis, caused by estrogen loss—Dr. Vonda Wright

• Longevity is based on walking—Shebah Carfagna, Entrepreneur, Instructor & Author, Panache Fitness

• One of the best ways to incentivize healthy eating and exercise in older loved ones is by having them move in with you—Dr. Mark Hyman

Brain and stress management

• 🧠 Heightened activity in the amygdala (a brain region involved in stress response) may cause inflammation in the arteries—Dr. Zahi Fayad, Director, BioMed Engineering & Imaging Inst, Mount Sinai

• Our thoughts may make us sick, or they can help us heal ourselves 💭—Daniel Carcillo, Founder, Experience Onward

• 🍄 Psilocybin has shown clinical benefits in the treatment of dementia and mild traumatic brain injury—Daniel Carcillo

• The ocular (eye) system is a good indicator of brain health—Daniel Carcillo

• Psilocybin should only be done in a controlled environment with doctor's approval.

• Eating ¼ tsp black cumin can significantly improve memory—Dr. Michael Greger

• Food that is high in mercury can cause memory loss. Fish tends to be high-mercury 🐟

Diagnostics, tech, & heart health

Your genes are not your destiny—Dahlia Attia-King, Founder & CEO, Panacea 

• Therapeutic plasma exchange is a novel and potentially safer way to remove toxins and inflammatory markers than blood transfusions—Dr. Dobri Kiprov, Founder & President, Global Apheresis, Inc.

• 🫵 “We don’t envision a world where we’re still just doing an annual ‘poking around on the outside of the body’ physical and hoping people stay healthy”—Daniel Durand, Chief Medical Officer, Prenuvo

• Full-body scans do NOT replace colonoscopy, mammography, and traditional tests to prevent disease or catch it in its most treatable stage—Daniel Durand

•  Doctorsforme.AI is a website to find the best doctor for you, based on genetics—Dr. Wei-Wu He, Executive Chairman, Human Longevity Inc.

• Personal health span agents are the future of health care—Dr. Matt Kaeberlein

• At your next doctor’s visit, ask for tests for ApoB (apolipoprotein B) and Lp(a) (lipoprotein a)—Dr. Caitlin Prickett, Physician and Founder, Concierge Medicine of Boca Raton

• Measure, intervene, measure 📏—Dr. Matt Kaeberlein

• If you look at almost all of the major killers in developed countries, they all share a single greatest risk factor. It’s how old you are—Dr. Matt Kaeberlein

• Heart disease is the number one cause of death, but often heart attack is the only symptom—Dr. Mark Hyman

• ‘The smartest doctor in the room is your own body’—Dr. Mark Hyman

Social connection & sleep

• Menopause affects more than hormones. It touches every aspect of life including career, relationships, mental health, and personal style—Dr. Vonda Wright

• 💲 Women’s choices control more than $30 trillion in spending—Dr. Vonda Wright

• 👫👫 Your goal should be to have three to five quality friends—Dr. Mark Hyman

• No one should be on the longevity journey alone—Brad Inman, Founder & Host, Livelong Media

• 💤 You should get seven hours of sleep every night. No excuses. Your body needs rest—Chris Mirabile, CEO and Founder of NOVOS

If you couldn’t join us live, click here to access the full experience on demand—including session recordings, slide decks, studies, health takeaways, and more.

• Thank you to Zero Gravity Skin, BHRT Training Academy, and everyone who came and showcased longevity innovations at our event.

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_{Please note: Some links in this newsletter are affiliate links, meaning we may earn a small commission if you decide to make a purchase through them. This helps us continue to bring you credible and actionable health and longevity insights at no extra cost to you. Thank you for your support! Always seek the advice of a physician or other qualified healthcare professional before starting any exercise, wellness, or health program. Nothing in our content, products or services should be considered, or used as a substitute for medical advice, diagnosis, or treatment. Livelong is a media company and not a medical provider. We try to give the most accurate possible, but sometimes information is subject to change.}