Longevity Roadmap

Scary news last week when Bronny James, the 18 year old son of Lebron and Savannah James collapsed during a workout at USC. It has been reported that James suffered a cardiac arrest. In September 2022 another seemingly healthy and fit USC basketball player, Vince Iwuchukwu also suffered cardiac arrest. Thankfully USC was prepared and in both cases they were able to get these young athlete's hearts beating again. Buck discusses why and how it happens. 0:00:11 - Bronny James' cardiac arrest 0:00:53 - What is cardiac arrest? 0:01:23 - Arrhythmias or abnormal beating of the heart 0:01:48 - Myocardial Infarction or heart attack 0:02:42 - Hypertrophic Cardiomyopathy 0:04:11 - Early detection is key

Buck and Alan Viglione, MD discuss the Cardio IQ® report in detail and battle it out to see has the best numbers in this 2 part episode. Part 2 will drop as Episode 22. 0:01:31 - What exactly is a Cardio IQ? 0:03:15 - the cost of Cardio IQ 0:05:18 -Lipid panel, Total Cholesterol, HDL, Triglycerides, LDL Cholesterol 0:08:29 - HDL the so-called good cholesterol 0:13:55 - Lipoproteins 0:15:42 - LDL Particle Number 0:22:46 - Apolipoproteins 0:25:40 - Apolyte protein tag 0:27:48 - Apolipoprotein B or apoB 0:28:31 - Lipoprotein(a) or Lp(a) 0:31:41 - Statins: Crestor and Livalo 0:32:41 - How do Statins work? 0:33:11 - Repatha 0:36:58 - Inflammation and Atherogenesis 0:39:39 - High-sensitivity C-reactive protein (hsCRP) 0:40:43 - Lp-PLA2 activity 0:41:43 - Oxidative LDL 0:42:04 - Myeloperoxidase enzyme 0:45:07 - F2-isoprostanes as a marker of risk

In this episode Buck discusses snoring and sleep apnea and why they should be taken seriously. 0:01:17 - Snoring And Sleep Apnea 0:01:45 - Up To 20% Of The Population Has Clinically Relevant Sleep Apnea 0:02:52 - Central Sleep Apnea 0:03:12 - Obstructive Sleep Apnea 0:03:34 - Sleep Apnea Is The Enemy Deep Sleep 0:03:59 - Increased Risk Of Diseases Associated With Sleep Apnea 0:05:32 - Sleep Apnea Screening 0:05:56 - Epworth Sleepiness Scale https://epworthsleepinessscale.com/about-the-ess/ 0:06:16 - Apnea/Hypopnea Index 0:06:44 - How to Treat Sleep Apnea 0:07:10 - CPAP Machine 0:07:32 - Mandibular Advancement Device 0:08:53 - Uvulopalatopharyngoplasty (UPPP)

Buck talks with GRAIL President Josh Ofman, MD, MSHS, about their groundbreaking Multi-cancer early detection (MCED) technology and it's promise as a significant new tool in the war on cancer. 0:00:00 - Advancements in Cancer Detection Technology 0:00:35 - GRAIL Galleri test 0:02:11 - About Dr. Josh Ofman 0:05:14 - Cancer really is a disease of the genome 0:12:35 - Various guidelines for early detection of certain cancers 0:16:45 - Cancer Detection in Blood Biology 0:19:03 - Cell-Free DNA 0:23:38 - How many cancers is the GRAIL Galleri test able to detect? 0:27:10 - How accurate is the GRAIL Galleri test? 0:31:49 - Limitations of the GRAIL Galleri test 0:36:18 - Why would oncologists be against this test? 0:40:57 - What happens after one gets a a "cancer signal detected" result? 0:45:13 - GRAIL Galleri test's Impact on Cancer Screening 0:48:42 - The cost of the GRAIL Galleri test

In this Sapio Short Buck discusses the news last week that the World Health Organization (WHO) has declared the artificial sweetener Aspartame a "a possible carcinogen". So what does this classification mean for you and how worried should you be? 0:00:13 - World Health Organization classified aspartame as a possible carcinogenic substance 0:02:03 - Group 2B - the possibly carcinogenic to humans category 0:03:18 - WHO concedes that the upper limit for safe daily consumption of aspartame is equivalent to drinking 9 to 14 cans of Diet Coke per day for the average 150 lb. person. 0:04:10 - Consider another sweetener like Splenda or Stevia

In this episode, Alan Viglione, MD joins Buck to answer some of our audience questions. 0:01:08 - How To Prevent The Dawn Phenomenon Or Rise Of Sugar Levels During Sleep Or Early Morning 0:04:44 - Hemoglobin A1C 0:08:00 - What Is Gluconeogenesis? 0:14:24 - Managing Dawn Phenomenon 0:18:04 - A Question About Geroprotectant Supplements 0:19:37 - Nicotinamide Riboside As A Precursor to NAD+ 0:26:02 - What Is A Senolytic? 0:29:29 - Benefits Of Senolytics 0:30:27 - Promising Potential Of Quercetin 0:32:30 - Genova NutrEval Test 0:34:11 - The MTHFR Gene Mutation 0:41:56 - A Question About The Kirk Cousins Era With The Minnesota Vikings 0:44:10 - Cholesterol Management For Women 0:54:27 - A Question About Helpful Daily Supplements And How To Tell Which Supplement Companies Are The True Good Guys 0:59:12 - Vitamin D Deficiency And Supplementation 1:01:31 - Discussion On Vitamins, Supplements, And Sleep

In this episode Buck continues his conversation with Rob Hamilton MD from Prestige Regenerative Medicine - this time discussing Female Hormone Replacement. When to get it, why to get it, what to expect and how it plays into Longevity and making you feel optimal. 0:01:14 - Overview Of Some Of The Hormonal Issues That Women Go Through Throughout Their Life 0:03:33 - Average Age When Women Experience Menopause And Perimenopause 0:06:51 - Pharmaceuticals Developed To Address Menopausal Symptoms In Women: Premarin And Provera 0:13:47 - Benefits Of Hormone Replacement Therapy 0:17:12 - Understanding Perimenopause And Testosterone Decline In Women 0:22:55 - The Secret Female Hormone: How Testosterone Replacement Can Change Your Life By Dr. Kathy C. Maupin 0:23:57 - Hormone Pellet Replacement For Women 0:25:02 - Side Effects Of Testosterone Replacement In Women 0:27:09 - Benefits Of Testosterone Replacement In Women 0:30:57 - Acoustic Wave Therapy For Women

Buck discusses Male Hormone Replacement with Rob Hamilton, MD from Prestige Regenerative Medicine. When to get it, why to get it, what to expect and how it plays into Longevity and making you feel optimal. Human Growth Hormone is also discussed in this hour-long discussion. 0:00:12 - Rob Hamilton's Background 0:04:44 - What Happens With These Kinds Of Male Sex Hormones Over Time? 0:05:46 - Declining Testosterone Levels In Men Aged 35 To 40 0:09:23 - Testosterone Is An Anabolic Hormone 0:11:17 - Testosterone Is An Important Hormone To Maintain Health. 0:18:37 - Replacing Testosterone Even If You Feel Like There's Nothing Wrong With You 0:19:50 - Options For Increasing Testosterone Levels 0:20:28 - Tongkat Ali, Ashwagandha, And Other Supplements For Increasing Testosterone Levels 0:27:55 - Using Clomifene To Increase Testosterone Levels 0:29:20 - How Much Variability On A Day-To-Day Basis Is There In Testosterone In Men? 0:30:53 - Options For Testosterone Replacement 0:32:03 - Topical Testosterone Application And Side Effects 0:33:13 - Injectable Testosterone 0:35:03 - Titrating Testosterone Pellets For Optimal Therapy 0:37:33 - Risks Of Testosterone Replacement Options 0:44:04 - Human Growth Hormones 0:45:59 - The Challenges Of Prescribing Human Growth Hormones 0:50:28 -Testosterone Is A Necessary But Not Sufficient Component Of Good Erectile Function 0:51:02 - Atherosclerotic Cardiovascular Disease 0:52:46 - Phosphodiesterase Inhibitors 0:51:28 - GAINSwave Shockwave Therapy 0:57:05 - Erectile Function And Nerve Regeneration

In part two of a two part episode Buck talks with Dr. Michael Mantz, MD about Ketamine and Psychedlics. 0:00:29 - What Is Psilocybin? 0:01:42 - The Serotonergic Effects Of Psilocybin 0:04:08 - Exploring The Effects Of Microdosing Psilocybin 0:09:16 - Microdosing And Euphoria 0:12:03 - Exploring Psychedelic Microdosing 0:15:31 - The Fadiman Protocol 0:17:10 - The Stamets Protocol 0:19:59 - Microdosing Ketamine And Serotonergic Function

In this is a two part episode Buck talks with Dr. Michael Mantz, MD about Ketamine and Psychedlics. Part 2 will be online for our regular Wednesday episode drop. 0:00:39 - About Dr. Michael Mantz 0:02:47 - Studying With Famous Herbalists In Utah 0:06:46 - Dr. Mantz's Integrative Approach Combining Nutrition, Exercise And Supplements 0:08:21 - Dr. Mantz's Current Practice: The Santa Barbara Integrative Medicine 0:08:43 - Ketamine Assisted Psychotherapy 0:11:06 - What Are Psychedelics? 0:12:49 - Understanding Ketamine's Mechanism 00:14:47 - Ketamine As A Dissociative Anesthetic 00:16:38 - Effects Of Ketamine On GABA 0:17:53 - Ketamine Working On The Nmda Receptors 0:19:44 - NMDA Receptors And Expanding Consciousness 0:22:23 - Augmenting Psychotherapy With Ketamine 0:28:37 - Placebo Effect And Inflection Points 0:33:35 - Clinical Depression And Its Symptoms 0:35:18 - SIG-E-CAPS And Dysregulations Of Sleep 0:37:24 - Is Depression Physiological Or Psychological? 0:39:56 - The Impact Of Depression On Perception 0:40:10 - Understanding Depression And Medication Options 0:47:39 - Effectiveness Of SSRIS In Treatment 0:52:38 - Ketamine Therapy And Treating Depression 0:54:44 - Western Medicine's Relationship With Psychedelics 1:01:55 - Today's Opioid Epidemic 1:04:26 - Psychedelics In Mental Health

Buck discusses studies on the effect of saunas for overall health and longevity. 0:01:35 - What's The Big Deal With Saunas? 0:02:03 - Kuopio Ischemic Heart Disease Study 0:04:44 - Sauna Benefits For The Body 0:04:53 - Heat Shock Proteins 0:07:30 - Increased Expression Of Brain Derived Neurotrophic Factor 0:09:05 - Saunas And Longevity 0:11:08 - Blood Glucose Spikes While In The Sauna 0:12:19 - Optimal Timing For Sauna Usage

Buck and Montecito Concierge Medicine's Alan Viglione explore compelling studies revealing the profound impact of social connections on our longevity. Join us as we uncover the fascinating evidence that demonstrates how fostering relationships can unlock the secret to a longer, more fulfilling life. 0:00:09 - Last Pillar Of Longevity: Social Relationships 0:01:11 - Tribal Societies And The Common Goal Of Survival 0:01:29 - Human Beings Are Fundamentally Social Creatures 0:03:41 - Social Relationships And Physiological Determinants Of Longevity Across The Human Life Span 0:05:33 - Social Connectedness Is Powerful 0:07:47 - What Happens When You're Lacking Quality Relationships? 0:09:06 - How Social Relationships Have Shown Can Impact Health 0:11:28 - Ortisol: The Classic Stress Hormone 0:12:14 - Oxytocin: The Love Hormone 0:14:22 - Blue Zones As Parts Of The World Where People Seem To Live For A Longer Period Of Time 0:16:46 - Social Relationships Sustain Happiness 0:19:27 - Cortisol And The Obesity Epidemic 0:19:52 - Blue Light At Night And Cortisol Levels 0:20:18 - How Technology Leads To More Isolation

Buck discusses with Executive Producer Ben Hyatt a study that appeared June 9th, 2023 in Science magazine that linked Taurine with healthy aging and increased lifespan in animal studies. 0:01:30 What we knew about Taurine before the study. 0:03:22 What is Taurine? 0:03:39 What new information did we learn from the study? 0:06:30 Why do multiple models matter when it comes to studies? 0:07:04 What is the mechanism between improvements in health span and longevity? 0:07:30 Cellular Senescence - what is it and why does it matter? 0:09:00 DNA damage in aging. 0:10:30 Connecting the dots between low taurine levels and poor health. 0:11:10 Steps Buck is taking since reading the study.

Shownotes: 1:02 What is Diagnostics when it comes to medicine? 2:35 What are some of the traditional Diagnostics used in Medicine 2.0? 4:11 - Summarize the basic screenings you should be getting starting at based on Medicine 2.0 guidelines 6:09 Why are PSA screenings controversial? 8:19 - Cardiovascular testing - medicine 2.0 8:53 - Medicine 3.0 9:26 What's a Cardio IQ? 18:10 Genetic Screening 19:40 MTHFR Gene Mutation 21:58 APOE e3 and e4 23:00 ACTN Gene 24:06 Galleri® Test 27:27 Whole Body MRI 29.11 How difficult is it to get these tests? 32:07 Self Diagnostics and Medicine 3.0 32:53 Continuous Glucose Monitor 33:18 Medicine 3.0 and the variability between humans 38:13 Key Takeaways 43:51 Q&A 44:46 Cleery heart scan analysis

Shownotes: 0:01:04 Metformin and Diabetes 0:02:48 Metformin Monotherapy 0:06:46 Are There Any Geroprotective Benefits From Taking Metformin? 0:10:50 Benefits of Rapamycin and 0:12:14 Acarbose and Sugar Metabolism 0:16:28 SGL2 inhibitor Jardiance 0:20:37 Glucose Monitoring and Metformin

Shownotes: 0:01:54 Geroprotective Medication 0:09:51 Addressing Fear Of Medication 0:12:22 Preventing Cardiovascular Disease 0:15:27 PCSK9 Inhibitors 0:16:48 Cardio IQ Test 0:17:02 Cardiac Risk Algorithm 0:21:10 Metformin 0:26:09 Interventions Testing Program (ITP) 0:27:32 Rapamycin 0:29:52 Acarbose 0:31:46 Invokana 0:39:29 NMN Supplementation

Shownotes: 0:01:31 The Importance Of Sleep For Health 0:03:41 Rapid Eye Movement (REM) Sleep 0:03:57 Non-REM Sleep 0:06:22 Sleep Problems and Links to Alzheimer's and Dementia 0:08:14 Glial–Lymph and Deep Sleep 0:10:14 REM Sleep And Brain Health 0:14:28 Sleep Apnea: Berlin questionnaire and STOP-Bang assessment 0:17:04 Oura Ring 0:17:57 Sleep Disruption and Cancer 0:23:26 Night Shift Work And Health Risks 0:24:28 Suprachiasmatic Nucleus (SCN) and the Sleepway Cycle 0:26:35 Sleep And Longevity 0:33:20 Improving Sleep Quality: Blue Light Avoidance 0:35:25 Adenosine and Caffeine 0:35:47 Improving Sleep Quality And Habits

Our understanding of how to get the most out of exercise has evolved. A combination of cardio training with weight training can have a profound effect on longevity and quality of life. Learn how to get the most out of your exercise and what metrics you can track to measure your fitness! Shownotes: 0:00:33 Hormesis and Challenging the Body 0:02:48 The Benefits Of Exercise 0:04:07 The Cardiovascular System 0:06:25 Levels Of Cardiovascular Exercise Intensity 0:06:35 Level One: Walking Down The Street 0:07:14 Level Two: A Hike And A Conversation 0:08:34 Level Three: Reaching Anaerobic Threshold 0:12:05 Level Four: Reaching Your Lactate Threshold 0:17:30 Level Five: High Intensity 0:19:16 HIIT training 0:27:06 Glycolysis From Anaerobic Training 0:31:42 VO2 Max As A Way To Test Metabolic Efficiency 0:36:32 Optimizing Exercise By Getting Baseline Labs 0:44:52 Heart Health Metrics

In this bonus Q&A episode Buck Joffrey dives a little deaper into one of the key Episode 2 topics - blood glucose and how it affects your body with Sapio Executive Producer Ben Hyatt. Shownotes: 0:01:36 Understanding Glucose and Insulin Interaction 0:06:19 Food Combinations and Blood Sugar 0:10:56 Understanding Diabetes and Glycation 0:16:13 Diabetes and Testing

There is more to healthy eating than calories in and calories out. Learn the new science around eating to extend life including what to eat and when! Shownotes: 0:00:03 Pillars of Longevity: Diet and Nutrition 0:04:29 Caloric Restriction and Timing of caloric intake 0:09:29 Impact of Carbs on Intermittent Fasting 0:18:46 Managing Blood Sugar and Identifying Pre-Diabetes 0:19:49 The Importance of Hemoglobin A1c 0:23:49 Personalized Response to Glucose Spikes 0:27:55 Eating Fads and Diets

An Introduction to the pillars on longevity and underlying science. Buck talks with Montecito Concierge Medicine's Alan Viglione. Shownotes: 0:00:31 Introduction to Sapio 0:03:53 Pillars of Longevity 0:04:17 Food and Nutrition 0:05:10 Exercise 0:06:33 Supplements that can make you live longer 0:08:29 Sleep 0:10:22 Diagnostics 0:10:57 Relationships