Longevity Health

Imagine eating 𝟳𝟮𝟬 𝗲𝗴𝗴𝘀 𝗮𝗻𝗱 𝟲𝟬𝟬 𝘀𝘁𝗿𝗶𝗽𝘀 𝗼𝗳 𝗯𝗮𝗰𝗼𝗻 in a month and claiming it had no effect on your health. It sounds amazing, right? Here’s why that story could steer you wrong. 𝗪𝗵𝗮𝘁’𝘀 𝗛𝗮𝗽𝗽𝗲𝗻𝗶𝗻𝗴 𝗛𝗲𝗿𝗲? Stories like this grab our attention because they offer a shortcut. They tell us that we can skip hard health rules and still be fine. But here’s why following them could be risky: 𝗢𝘂𝘁𝗹𝗶𝗲𝗿𝘀 𝗔𝗿𝗲 𝗡𝗼𝘁 𝘁𝗵𝗲 𝗡𝗼𝗿𝗺 Yes, some people beat the odds and defy conventional health wisdom – but they’re exceptions, not the rule. Banking on these one-offs for your own health is like playing the lottery with your life. 𝗘𝘃𝗲𝗿𝘆𝗼𝗻𝗲’𝘀 𝗕𝗶𝗼𝗹𝗼𝗴𝘆 𝗶𝘀 𝗨𝗻𝗶𝗾𝘂𝗲 We see in practice that saturated fats from foods like bacon tend to spike LDL cholesterol and ApoB for most people, though some rare cases may not show this effect. What works for someone else might not work for you. 𝗗𝗮𝘁𝗮 𝗛𝗼𝗹𝗱𝘀 𝘁𝗵𝗲 𝗥𝗲𝗮𝗹 𝗔𝗻𝘀𝘄𝗲𝗿𝘀 Health decisions are best guided by broad, reliable data rather than the few who happen to be exceptions. Only personal data and informed self-experimentation can tell you what’s best for you. 𝗧𝗮𝗸𝗲𝗮𝘄𝗮𝘆 𝗳𝗼𝗿 𝗔𝗰𝘁𝗶𝗼𝗻 Stories are inspiring, but data drives real health success. Curious how to personalize your approach and safely use both? Start here with my 5-part Longevity Guide: https://lnkd.in/gzBzFmgG

I’m a Big Fan of Peter Attia, But There’s One Thing He Gets Wrong About Nutrition I have tremendous respect for Peter Attia and his work on longevity, but there’s one area where I think he’s created a lot of confusion: nutrition. Peter has openly admitted that he doesn’t like talking about nutrition. On his podcast, he often cringes when asked about diet. His response has been to simplify nutrition down to caloric balance and optimal protein intake, which, while important, doesn’t tell the full story. The truth is, there’s a lot of debate about the “best” diet, and much of it is counterproductive. But we do know a few things for sure: • Diet is personal. What works for one person may not work for another. The key is finding a diet that aligns with your lifestyle, preferences, and goals. • Most diet advice you read about is based on someone’s lived experience. That might work for them, but it doesn’t mean it will work for everyone else. • In our practice, we see different people respond differently to foods like sugar, dairy, gluten, and artificial sweeteners. This is why so much debate exists—people think what worked for them will work for everyone, and that’s not always the case. • However, we do know that a diet high in fiber with a variety of fruits, vegetables, nuts, seeds, and legumes is generally better (for most people) than one without. • Some people benefit from more extreme diets like carnivore, often because something in their diet—whether it’s processed foods or certain plants—was bothering them. Identifying the culprit allows them to reintroduce other healthy foods. • Processed foods? Less is more. We know a diet low in processed foods is better. • Sugar? We also know a diet low in sugar is better, though the impact can vary from person to person. Rather than embracing the nuances of nutrition, Peter has leaned on the difficulty of proving things in the nutrition space. But that doesn’t stop him from using observational studies to recommend VO2Max targets for exercise. I’m a huge fan of Peter’s work in longevity—he’s made many of us (myself included) more aware of how we can live longer, healthier lives. But I wish he’d put more effort into explaining optimal diet, in a way similar to Michael Pollan’s well-known advice: "Eat food, not too much, mostly plants." This simple framework captures so much of what we know to be true: eat whole foods, manage caloric balance, and focus on plants for a high-fiber, low-saturated-fat diet. If Peter couldn’t come up with something better, I wish he’d at least cite Pollan’s approach and explain it in a longevity context. If you’re looking for practical longevity tips, sign up for my 5-part longevity guide: https://lnkd.in/gzBzFmgG

Who’s Really to Blame for Our Health Care Crisis? It’s Not Who You Think. I hear it all the time—people blaming health care providers, pharma, and even patients for the problems we face in health care today. The common argument is that our system profits when you’re sick and doesn’t when you’re healthy. It’s called “sick care,” where we spend trillions on managing diseases rather than preventing them in the first place. It’s true: prevention is not only cheaper in the long run, but it also delivers far better outcomes. But who’s really at fault? Is it the health care providers? Big pharma? Lazy patients? I’d argue that the issue lies in the incentive that payers have created for providers and pharma—and the biggest payer in the U.S. is the government, through Medicare and Medicaid. These programs have no profit motive, yet they still don’t focus on the most powerful way to lower costs: prevention. Providers and pharma make money on sick care because payers like the Government pay them for that This is a failure of leadership and our political system on both sides. But here’s the good news: we can fix this. Imagine if we spent half of our health care dollars on prevention. If Medicare and Medicaid allocated $6,500 per year per person for prevention, we’d see a surge of companies offering innovative preventive programs. This is how we use the profit motive for good. It might sound radical, but with almost half of all health care spending coming from the government, one change at the top could create massive ripple effects throughout the system. And why should the government be most motivated to make this change? Simple: unlike private insurers, Medicare covers people for the rest of their lives. The financial incentive to invest in prevention is enormous. We know prevention works. It’s the core of longevity and healthy aging, and with the right incentives in place, we can make it accessible to all. If you want more tips on how to live a long and healthy life, sign up for my free 5-part longevity guide: https://lnkd.in/gzBzFmgG

Forget Just Living Longer—Here’s Why Healthspan Should Be Your Focus In my conversations with people about longevity, I’ve realized something important: Most people don’t just want to live longer—they want to live better. What’s the use of living longer if your quality of life has declined? If you’re like me and want to improve your healthspan (the years you live with vitality and energy), focus on these 3 things: 1. Avoid chronic disease (heart disease, cancer, diabetes, dementia). 2. Build as much strength as possible to offset natural declines with age. 3. Maximize your cardio-respiratory fitness (VO2Max) to stay active through the inevitable aging process. Let’s break this down: 1. Avoid Chronic Disease Avoiding a chronic disease isn’t easy, but it’s absolutely critical to improving your quality of life as you age. Whether it’s heart disease or dementia, each disease has its own playbook for prevention, and it’s possible to dramatically reduce your risk. This is a core focus at Longevity Health, and it’s the foundation of my own personal longevity strategy. The good news? Avoiding a chronic disease doesn’t just improve your healthspan—it also extends your lifespan. 2. Build Strength Strength and muscle mass don’t just help you avoid disease—they’re key to maintaining a high quality of life. As we age, it gets harder to put on muscle and maintain what we have, which is why building strength while you're younger is essential. I used to think about strength as a tool for doing the things I love today. Now, I realize that I need to be much stronger today so I can withstand the declines that are coming in the future. 3. Improve Your Cardio-Respiratory Fitness (VO2Max) To stay active well into your 80s and 90s, you need to build elite-level cardio-respiratory fitness while you’re in your 40s or 50s. It’s not just about being fit today; it’s about creating a cushion for the inevitable decline that comes with aging. The bonus? Strong cardio fitness also helps you avoid chronic disease. This is the core of how I think about longevity: • Avoid chronic disease. • Build as much muscle as possible. • Achieve elite cardio fitness. People often ask what they should do to live longer and healthier. But before we focus on the “what,” we need to focus on the goal. For me, it starts with these 3 principles. If you’re ready to find your own path to longevity, sign up for my 5-part longevity guide: https://lnkd.in/gzBzFmgG

Why "Normal" Isn’t Good Enough—For Your Health or Your Education I recently had an eye-opening moment during a parent-teacher conference. The discussion revolved around getting students to meet “grade level” standards—a benchmark that’s seen as acceptable. But it struck me—why are we aiming for average when every child has the potential to be so much more? Then it hit me: this is exactly what’s happening in our health care system. Just like our education system is designed to get kids to "grade level," our health care system is obsessed with getting patients to "normal" rather than optimal. If your lab results fall within a “normal” range, you're considered healthy—even if you're far from reaching your full potential. This has been a frustrating reality for my family. We’ve faced countless instances where the focus was on hitting average health markers instead of truly optimizing our well-being. The result? Missed opportunities for preventing diseases and improving quality of life. At Longevity Health, we’ve taken a different approach. We help people focus on achieving optimal health—not just avoiding illness, but truly thriving. Unfortunately, the health care system is not designed (or willing) to pay for that. Instead, it focuses on managing diseases after they arise, not on optimizing health to prevent them. But this isn’t just a health care problem—it's a mindset problem across many sectors, especially education. Instead of empowering students to excel, schools focus on getting them to meet “normal” standards, rather than pushing them to reach their full potential. Imagine what would happen if both systems—education and health care—were designed to help people thrive, not just survive. At Longevity Health, we’re already doing this in the health space. Our mission is to help people reach their optimal health and wellness, because settling for "normal" just isn’t good enough. What if we demanded more from both our health care and education systems? What if we designed programs that empower people to reach their full potential? Are you aiming for “normal” or are you aiming for optimal? If you want practical tips to reach your optimal long term health, pick up my 5 part longevity guide: https://lnkd.in/gzBzFmgG

Can Vegas Be Healthy? Yes, You Can Have a Longevity-Focused Trip—Here Are My Healthy Vegas Hacks I’ve gone to Vegas for conferences and events more times than I can count. After much trial and error, I’ve designed a list of Vegas hacks that keep me feeling great when I leave. By the way, I’ll be attending HLTH next week in Las Vegas. If you’re into longevity and want to meet up, feel free to reach out! Here are my healthy Vegas hacks: 1. Stay at a hotel with no casino. This helps reduce the urge to gamble, but for me, the overall vibe is just better—shorter lines, healthier options, and a more relaxed atmosphere. My favorites are the Waldorf Astoria, Westin, and Vdara. 2. Decide ahead of time how many drinks you’ll have each night. I usually limit myself to one drink per night. Planning this in advance keeps me accountable and on track. 3. No gambling. This is a personal preference, but it helps me avoid other bad decisions. Like with alcohol, I decide ahead of time—no gambling. 4. If I’m there for a conference, I pretend I’m in another major city. I use the gym, enjoy nice meals, and avoid trying to “do Vegas.” This keeps me focused and healthy.   5. If I’m with friends, I book dinner or a show every night. This gives me something enjoyable to do while steering clear of the Vegas distractions. 6. Set a bedtime. It sounds simple, but having a set bedtime helps me avoid making poor decisions late at night. 7. Walk everywhere if possible. If it’s too hot, I walk inside. I often get 30,000 steps or more in Vegas just by walking. 8. If it’s a personal trip, I don’t stay more than 48 hours. Every bad Vegas experience I have had has been after 48 hours. What are your Vegas hacks? For more tips and tricks, sign up for my 5-part longevity guide: https://lnkd.in/gzBzFmgG

I’m Not Just the Founder of Longevity Health—I’m Also a Client. Here’s What I’ve Learned from My Own Program. I started Longevity Health in part because of my own frustrating experience trying to design and implement a custom health program based on my unique biology. Before launching to the public, both my wife and I signed up to experience the program firsthand and ensure it delivered the value we expected. Here are some of the big wins I’ve achieved since being in the program: • Developed a clear path to dramatically reduce my risk of heart disease, removing the stress of wondering if my plan was good enough. • Improved my VO2Max from 39 to 51 without spending extra time in the gym. • Lost 20lbs of fat and gained 10lbs of muscle. • Adopted a more flexible diet that supports my specific biology and goals. • Resolved my chronic back pain that had impacted me for 5 years. • Improved my sleep by 20% through ongoing testing and optimizing my sleep hygiene. Additionally, I’ve had the pleasure of watching our patients experience significant transformations. While I can’t go into specifics due to confidentiality, here are a few highlights: • Many clients have achieved similar body composition results, losing fat and gaining muscle simultaneously. • Multiple clients discovered key insights about their health they weren’t aware of, thanks to the comprehensive tests we conduct. • We’ve helped many clients focused on preventing heart disease develop a personalized playbook, significantly reducing their risk in just a few months. • Numerous patients have reversed the trajectory of their metabolic health, leading to better outcomes. These optimizations have our patients feeling stronger, more energetic, and optimistic about their future. I’m incredibly proud of our patients for committing to these changes, and I’m equally proud of our team for guiding them—and myself—toward these great results. If you’re interested in discussing your own health journey, book a free 15-minute consult with me: https://lnkd.in/g9aneN3n

We Spend $4.5 Trillion on Health Care—Here’s Why It’s Failing You and How to Take Control The U.S. spends $4.5 trillion annually on health care, yet the results are disastrous—93% of Americans are metabolically unhealthy, and life expectancy is actually declining. Why? Because we’ve built a system that’s obsessed with treating diseases after they happen instead of preventing them in the first place. We’re pouring money into treating heart disease, diabetes, and cancer—but only a small fraction of that spending goes toward preventing these diseases. By some reports just 3% of health care spending is directed at prevention. Imagine if we flipped this around. What if we invested half of $4.5 trillion into preventing disease rather than treating it? That would mean spending over $6,500 per person on things like: • Comprehensive screenings to catch risks early. • Personal trainers and nutrition plans to keep people healthy. • Health education and lifestyle changes to prevent chronic illnesses before they begin. That shift would change everything. We could avoid the pain, suffering, and high costs of managing long-term diseases and instead focus on staying healthy longer. This is exactly what I’ve done for myself. I realized the health care system wasn’t going to save me, so I took matters into my own hands. Here’s how I did it: • I invested in nutritionists, trainers, and advanced health testing—out of pocket—because I knew prevention was worth more than a reactive approach. • I used these insights to create a personalized plan that keeps me healthy and ahead of potential issues. You can do this, too. You don’t have to wait for the system to change. You can start by focusing on prevention and investing in your health now—no matter your budget. If you want practical tips on how to get started, sign up for my 5-part longevity guide: https://lnkd.in/gzBzFmgG

Pre-Diabetes Is Not “Normal” — Here’s How My Mom Reversed It My mom recently got bloodwork that said she was pre-diabetic. Knowing what I do about metabolic health and the conditions it can lead to, this was deeply concerning. What puzzled me was that she’s not overweight, doesn’t eat sugar, and avoids highly processed foods. She told me not to worry because her PCP said it’s "normal" for people to develop pre-diabetes as they age. Yes, it’s “normal” because 93% of Americans are metabolically unhealthy. It’s normal because the standard American diet is full of processed foods, sugar, and limited activity. But normal doesn’t mean optimal—and accepting that we will get diabetes as we age is not acceptable to me. Instead of accepting this fate and progressing toward type 2 diabetes, my mom took action: • She had a Dexa scan to evaluate and optimize her body composition. • She used a CGM to identify what was causing her glucose spikes. • She adjusted her diet, eliminating foods that spiked her blood sugar and changed the order in which she ate certain foods. • She started walking after meals to further regulate her blood glucose. • She began lifting weights to improve her body composition. After just 3 months, she measured her A1C again—and had lowered it dramatically! People often ask if it’s ever too late to focus on longevity. The answer is absolutely not! My mom is proof that you can turn around your health trajectory in a short time with the right data and a clear plan. If you want to discuss your own health situation and how to get on the right track, book a free 15-minute consult with me: https://lnkd.in/g9aneN3n

𝗪𝗵𝗲𝗻 𝗜 𝗙𝗶𝗿𝘀𝘁 𝗚𝗼𝘁 𝗜𝗻𝘁𝗼 𝗟𝗼𝗻𝗴𝗲𝘃𝗶𝘁𝘆, 𝗜 𝗪𝗮𝘀 𝗟𝗼𝘀𝘁—𝗟𝗲𝘁 𝗠𝗲 𝗛𝗲𝗹𝗽 𝗬𝗼𝘂 𝗔𝘃𝗼𝗶𝗱 𝗠𝘆 𝗠𝗶𝘀𝘁𝗮𝗸𝗲𝘀 When I started my longevity journey, I didn’t know what to do. There was too much generic advice, conflicting opinions, and noise about “the best approach.” So, like most people, I turned to friends and social media. I dabbled in intermittent fasting, ice baths, supplements, and zone 2 training—without knowing if these were the best use of my time and money. I even tried finding a Longevity Doctor, but they charged over $100K and often came with their own biases. After spending $𝟱𝟬𝗞+ 𝗮𝗻𝗱 𝟭𝟴 𝗺𝗼𝗻𝘁𝗵𝘀, I finally figured out how to create a longevity strategy that worked for me. That approach became Longevity Health. 𝗧𝗼𝗺𝗼𝗿𝗿𝗼𝘄, I’m sharing my learnings and how you can design your own longevity strategy in a 𝟰𝟱-𝗺𝗶𝗻𝘂𝘁𝗲 𝘄𝗼𝗿𝗸𝘀𝗵𝗼𝗽. Here’s what you’ll learn: • The 𝗺𝗼𝘀𝘁 𝗲𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝘁𝗲𝘀𝘁𝘀 to assess your current health status • How to approach 𝗹𝗶𝗳𝗲𝘀𝘁𝘆𝗹𝗲 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 𝘀𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗰𝗮𝗹𝗹𝘆 • The 𝘁𝗿𝘂𝘁𝗵 about supplements and medications in longevity • 𝗦𝗺𝗮𝗹𝗹, 𝗵𝗶𝗴𝗵-𝗶𝗺𝗽𝗮𝗰𝘁 𝗰𝗵𝗮𝗻𝗴𝗲𝘀 that lead to significant long-term results If you’re ready to cut through the noise and develop a personalized plan, sign up here: https://lu.ma/od5j8qsw