In this episode, we talk about a recent study from Nature Aging that suggests aging may not progress in a straight line. Using data from thousands of biological measurements, researchers identified key ages—44 and 60—where changes in aging appear to accelerate. We review what this means for our understanding of aging, how it affects multiple systems in the body, and the potential implications for health and disease. We also discuss what this study tells us—and doesn’t tell us—about the biology of aging and how it could guide future research.

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The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.

Can we slow the speed of aging? In this episode, Dr. Varun Dwaraka, Head of Bioinformatics at TruDiagnostic, walks us through through the science of measuring "biological age" using epigenetic markers, such as DNA methylation. We discuss how epigenetics (i.e. DNA methylation), may provide biomarkers of biological age, the rate at which aging occurs, and potentially early markers of disease. Dr. Dwaraka explains the distinctions between chronological and biological age, the development and refinement of epigenetic clocks, and the potential applications of these tools in aging interventions. The conversation also addresses the mechanisms of epigenetic regulation, the influence of lifestyle factors on biological age, and the future role of epigenetics in predicting and managing age-related diseases. Additionally, we examine the data science that underpins these clocks, their targeted outcomes, and a recent study published by Dr. Dwaraka and colleagues comparing aging biomarker outcomes in a vegan vs. omnivore diet intervention among twins. Chapters: 00:00 - Biological Age & Epigenetics 01:07 - What is Biological Age? 03:34 - Rate of Aging (aka. Speed of Aging) 05:28 - Epigenetics and Aging 11:14 - How the Epigenome Changes Over Time 18:26 - The Evolution of Epigenetic Clocks 24:49 - Understanding the Horvath Clock 30:03 - New Generations of Aging Clocks 34:07 - The Impact of Lifestyle on Biological Age 42:13 - The Future of Epigenetics in Predicting Disease 50:34 - Practical Applications of Epigenetic Testing 57:43 - The Role of Multi-Omics in Understanding Aging 01:07:34 - The Rejuvenation Olympics and the Future of Anti-Aging Social & Website: Instagram - / sterlingmdphd Twitter - / sterlingmdphd Facebook - / sterlingmdphd TikTok - / sterlingmdphd Newsletter - http://eepurl.com/hQpdqT Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F... Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/ The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.

Why do humans get cardiovascular disease and how can we prevent it? These are critical processes to understand for anyone who is interested in living a longer and healthier life. I'm very honored to talk with Dr. Tom Dayspring, a world-renowned clinical lipidologist and physician whose topic expertise is unparalleled. We discuss the underlying process of atherosclerosis & the formation of plaques, ApoB, methods to stabilize plaque, metabolic syndrome and insulin resistance, markers and the risk of atherosclerosis, LP-PLA2 & atherosclerosis, homocysteine and cardiac risk, genetic therapies for lipid disorders. We also discuss lifestyle interventions, including exercise, in managing lipid disorders and reducing cardiovascular risk. Dr. Dayspring Twitter: https://x.com/Drlipid Chapters: 01:07 Introduction 07:44 ApoB & Atherosclerosis 13:25 How Plaques Form 26:32 Stabilizing Plaque & Preventing Rupture 31:46 Metabolic Syndrome & Insulin Resistance 37:57 Markers & Risk of Atherosclerosis 40:42 LP-PLA2 & Atherosclerosis 47:00 Homocysteine & Cardiac Risk 57:14 Genet Therapies for Lipid Disorders 01:09:50 The Role of Exercise Social & Website: Instagram - / sterlingmdphd Twitter - / sterlingmdphd Facebook - / sterlingmdphd TikTok - / sterlingmdphd Newsletter - http://eepurl.com/hQpdqT Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F... Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/ The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.

In this episode, I had the pleasure of sitting down with Nicolas Verhoeven of Physionic. We focus our attention on metabolic health and, specifically, the energy-related, cellular, and nutritional mechanisms of insulin resistance. Nicolas reviews evidence pertaining to the reversal of insulin resistance and dietary clinical trials demonstrating remission of type 2 diabetes. Nicolas also highlights the synergistic effects of physical activity and dietary habits on insulin resistance, expanding our discussion into mitochondrial health. Finally, we explore importance of a nuanced conversation around autophagy and its role in health and disease prevention. Physionic on YouTube: https://www.youtube.com/@Physionic Chapters: 00:00:13 - Nicolas' Background & Inspiration 00:05:34 - Misconceptions about Carbs & Fat Intake 00:08:57 - Mechanisms of Insulin Resistance 00:18:34 - Reversing Insulin Resistance & Diabetes 00:23:08 - Measuring Insulin Resistance 00:24:20 - Continuous Glucose Monitoring (CGM) 00:30:25 - Insulin Resistance & Health 00:37:33 - Mitochondrial Dysfunction 00:49:14 - Mitochondrial Biogenesis 00:56:05 - Improving Mitochondrial Health 01:02:54 - Autophagy 01:07:28 - Closing Remarks Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/ The content of this podcast is not medical advice, is for general information purposes only, and does not constitute the practice of medicine or any other healthcare professional services. No doctor-patient relationship is formed. The content of this podcast is not a substitute for medical evaluation or treatment and does not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.

In this episode, we discuss polarized training, which includes high-volume low intensity training and high-intensity training. We review the scientific literature pertaining to endurance performance, mechanisms of recovery debt, adaptations to various exercise modalities, and developing training programs around polarized training.

MAF-180: https://philmaffetone.com/180-formula/

#ultra #ironman #endurance #fitness #marathon

Chapters:

00:00 - Intro

01:20 - Athletic Burnout

02:36 - Endurance Training Distributions

03:37 - Recovery Debt

04:06 - Exercise-Induced Cardiac Fatigue

04:34 - Nervous System Fatigue

05:33 - Muscle Microtrauma

07:01 - Fitness Adaptations

08:56 - Maximum Aerobic Heart Rate

10:30 - Lactate Threshold

11:04 - High Intensity Exercise

11:57 - Polarized Training Program

13:05 - Outro

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References & Show Notes:

http://www.nicksterling.com/

Does muscle loss occur in people taking GLP-1 receptor agonists such as semaglutide (marketed as "Ozempic" and "Wegovy") or combined GLP-1/GIP agonists like tirzepatide (marketed as "Mounjaro")? In this episode, we discuss current evidence regarding these next-generation weight loss drugs and muscle wasting, as well as principles of preventing muscle loss in weight loss programs. #healthspan, #ozempic, #fitness, #muscle, #science Chapters: 00:00 - Intro 00:30 - Importance of Muscle in Weight Loss 01:19 - Muscle Loss During Weight Loss 02:03 - What Affects Muscle Mass During Weight Loss? 02:16 - Clinical Trials 04:59 - Preserving Muscle During Weight Loss 05:30 - Protein Intake 06:28 - Strength Training 06:59 - Monitoring Body Composition 07:26 - Summary Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/ The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this video should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.

How do drugs like Ozempic (semaglutide) cause weight loss? In this episode, we discuss how these drugs (GLP-1 receptor agonists) target specific areas in the brain to suppress appetite and facilitate weight loss. We also discuss clinical trials data suggesting that these drugs and/or the weight loss that they facilitate may have cardioprotective effects. Lastly, we will also examine evidence regarding weight regain when coming off of these drugs and common side effects. Link to episode on neuroscience of appetite regulation: https://www.youtube.com/watch?v=i3RzV9vS_FA#healthspan, #semaglutide, #ozempic, #wegovy, #science, #weightloss Chapters: 00:00 - Intro 01:31 - What Does GLP-1 Do? 02:08 - GLP-1 Receptors in the Brain 02:52 - Activating the GLP-1 "Switch" (Receptors) 04:13 - Clinical Trials - Semaglutide for Weight Loss 05:29 - Semaglutide and Heart & Metabolic Health 05:54 - For How Long Does Semaglutide Work? 06:35 - Weight Regain After Stopping Semaglutide 08:24 - Side Effects of GLP-1 Receptor Agonists 09:37 - Take-Home Points 10:20 - Outro Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/ The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this podcast should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.

Highly processed foods have been shown to lead to weight gain and are thought to drive intake through several mechanisms. Recent research suggests that the effect of combining fats and carbs on appetite might be more than the sum of their individual effects. Highly processed foods, accordingly, might simulate increased intake via the ratio of macronutrients. Link to episode on neuroscience of appetite regulation: https://www.youtube.com/watch?v=i3RzV9vS_FA Study Link: https://doi.org/10.1016/j.cmet.2018.06.010 Errata: Hu et al. was published in 2018. #diet, #weightloss, #science, #fitness, #food Chapters: 00:00 Intro to Ultra-Processed Foods 00:51 Mouse Study on Macronutrients & Food Intake 01:34 Fat-to-Carb Ratio May Affect Food Intake 02:15 Brain Effects of Diet 03:26 Key Points 03:51 Study Limitations 04:23 Outro Social & Website: Instagram - https://www.instagram.com/sterlingmdphd Twitter - https://twitter.com/sterlingmdphd Facebook - https://www.facebook.com/sterlingmdphd TikTok - https://www.tiktok.com/@sterlingmdphd Newsletter - http://eepurl.com/hQpdqT Subscribe to the Podcast: Apple Podcasts: https://apple.co/3y438C9 Spotify: https://open.spotify.com/show/5TDUK3F2sJXfnG63hSxJhT?si=40bb52e5b53f404c Google Podcasts: https://bit.ly/3Olanei References & Show Notes: http://www.nicksterling.com/ The content of this video is for general information purposes only and does not constitute the practice of medicine or any other healthcare professional services. The content of this video is not medical advice. No doctor-patient relationship is formed. The content of this podcast should not take precedence over information provided to you by your healthcare provider or official public health sources. Please visit nicksterling.com/terms for full Terms of Use.