The Longevity Link

The Longevity Link podcast explores how optimizing the first hour after waking can dramatically influence your overall well-being and longevity. Host Chris Givant delves into the science behind the cortisol awakening response and the critical role of light exposure in setting your body's daily rhythm. By stepping outside to absorb morning light, engaging in simple movement, and hydrating, you can positively impact your mood, metabolism, and even disease risk. These morning habits align your circadian rhythms, enhance your body's ability to produce energy, and prepare you mentally and physically for the day.

In this episode of the Longevity Link, host Chris Givant explores the fascinating world of Superagers—individuals in their 80s and 90s with brain performance similar to those decades younger. The podcast delves into the brain anatomy of Superagers, highlighting their thicker cortices and efficient brain function, which contribute to slower cognitive decline. Chris discusses lifestyle factors like physical activity, social connections, emotional regulation, and sensory health that Superagers often maintain, debunking misconceptions about inevitable aging. This deep dive into Superagers is a testament to how lifestyle choices can impact cognitive health and longevity.For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

Cognitive Longevity: How to Protect Your Brain for a LifetimeYour brain is your most valuable longevity asset — and unlike many things we think are “inevitable” with aging, cognitive decline is largely modifiable.In this episode, Chris Givant breaks down what science actually says about keeping your brain sharp, resilient, and metabolically healthy across the lifespan. You’ll learn why brain energy is the hidden driver of cognitive longevity, how lifestyle and supplements can support it, and what to prioritize if you want to protect your memory, focus, and mental clarity well into your later decades.This is not about “biohacking your brain.” It’s about building a strong, well-fueled brain that can adapt, recover, and thrive over time.What you’ll learn in this episode:🧠 1) Why brain energy = brain longevity Chris explains how cognitive decline is closely tied to mitochondrial health and energy production in the brain — and why supporting this system may be one of the most powerful longevity strategies we have.🐟 2) Omega-3s (DHA/EPA) — non-negotiable for brain health You’ll hear why omega-3 fatty acids are critical for neuronal structure, synaptic signaling, and inflammation control — and how to choose a high-quality fish oil.💪 3) Creatine is not just for muscles Creatine supports ATP production in the brain, helping with mental fatigue, processing speed, and even mood. Chris makes the case that creatine may be one of the most underrated brain supplements out there.🧂 4) Magnesium L-threonate (Mag-3) Why this form of magnesium uniquely crosses the blood-brain barrier and supports memory, learning, and calm focus.☀️ 5) Vitamin D and cognition Low vitamin D isn’t just bad for bones — it’s associated with worse cognitive outcomes. Chris explains optimal levels and why testing matters.🔥 6) Inflammation & blood sugar: the silent brain killers Why insulin resistance, chronic inflammation, and metabolic dysfunction are tightly linked to cognitive decline — and what to do about it.🏃‍♀️ 7) Lifestyle strategies that rival supplements Sleep, exercise, social connection, and metabolic health are just as important as any pill — and Chris explains how they all interlock.Key TakeawaysCognitive decline is not inevitable — it’s largely influenced by lifestyle and metabolic health.Brain energy and mitochondrial function are central to cognitive longevity.Omega-3s, creatine, magnesium L-threonate, and vitamin D are top-tier brain-support supplements.Keeping insulin low, inflammation controlled, and fitness high is foundational for brain health.Your brain benefits from the same things that benefit your body — movement, sleep, and real food.Supplements Mentioned in This EpisodeAvailable through Fullscript (Chris’s curated supplement dispensary):Omega-3 Fish Oil (DHA/EPA)Creatine MonohydrateMagnesium L-threonate (Mag-3)Vitamin D + K2👉 Get Chris’s practitioner-grade recommendations + discount:For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkConnect with Chris:Website: www.thelongevitylink.comInstagram: thelongevitylink_podcast

What if the scale has been lying to you? Most of us were taught to judge our health by a single number: weight. But, science now shows that longevity, disease risk, and how you'll age are driven by very different metrics - and many of them have nothing to do with the bathroom scale.In this episode of The Longevity Link, host Chris Givant breaks down the 5 most powerful numbers that actually predict how long and how well you'll live. These are the same metrics used in cutting-edge longevity medicine, performance science, and anti-aging clinics - but almost no one is tracking them.This episode gives you your personal Longevity Scorecard - a simple way to understand where you really stand today and what to improve for a longer, stronger, sharper future.For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcastA reminder that I am not a medical doctor, and the information shared in this podcast is for informational purposes only. Is is not intended to be, and should not be taken as, medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition, and never disregard professional medical advice or delay seeking it based on something you heard on this podcast. Reliance on any information provided here is solely at your own risk.

Are your afternoon crashes, sudden irritability, or unstoppable sugar cravings trying to tell you something? In this episode we uncover how daily glucose swings—even in people without diabetes—contribute to fatigue, brain fog, mood issues, and accelerated aging. Most importantly, we translate the best evidence into five simple hacks you can use today to flatten the curve and feel incredible.What you’ll learn: • What glycemic variability is and why A1c can miss it • How meal order, movement, sleep, stress, caffeine timing, and hormones shape your curve • Why swings drive oxidative stress, vascular damage, cravings, mood shifts, and insulin resistance • Five simple curve‑flattening habits you can implement immediately • A one‑week listener challenge to feel measurable changesListener Challenge: Pick one hack for seven days: 10‑minute walk after meals; protein + fiber first; add vinegar; flip breakfast; win the 3 p.m. window. Share your results with me on Instagram.00:00 — Cold Open 01:00 — What is glycemic variability? 06:00 — What causes glucose swings? 15:00 — Why spikes accelerate aging 25:00 — Five hacks to flatten the curve 38:00 — Listener challenge + wrap 40:00 — OutroCitations:• Monnier L, et al. Glucose variability and oxidative stress. J Diabetes Sci Technol. 2006. • Shukla AP, et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care. 2015. • DiPietro L, et al. Short postmeal walks reduce glycemic response. Med Sci Sports Exerc. 2013. • Johnston CS, et al. Vinegar ingestion at mealtime moderates postprandial hyperglycemia and insulin. Ann Nutr Metab. 2010. • Additional supporting literature on sleep, stress, caffeine timing, hormonal effects, and individualized responses referenced in the episode narrative.For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

In this episode, compounding pharmacist Chris Givant, explores the surprising benefits of creatine beyond muscle strength. While often associated with gym-goers, creatine offers numerous advantages for bone health, brain function, and longevity. Creatine's role as a cellular power molecule makes it essential for anyone looking to age vibrantly. With endorsements from longevity experts and studies highlighting its use among athletes, creatine proves beneficial for all regardless of age or athletic involvement. As a safe supplement, creatine can enhance muscle mass, bone density and brain support with minimal daily intake, making it a powerful addition to your wellness and longevity gameplan.For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkHave a question? Leave your question in the "chat" and we'll get back to you as soon as possible.Website: www.thelongevitylink.comInstagram: thelongevitylink_podcast

Sarcopenia, the age-related loss of muscle mass and strength, is a common and potentially dangerous condition as we age. This podcast episode, hosted by compounding pharmacist Chris Givant, explores the importance of muscle maintenance for longevity. Chris emphasizes that regular activities like walking the dog or doing yoga are not enough to preserve muscle. Instead, a focus on strength training, proper nutrition, and lifestyle adjustments is essential. Chris discusses testing you can do at home for muscle loss. She discusses supplements, hormones, and exercises that can help combat muscle loss and enhance overall health, ultimately promoting independence and a better quality of life in later years.For up to 15% off on Fullscript supplements via The Longevity Link; https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

In this podcast episode, host Chris Kavant delves into the intriguing possibility that Ozempic, known generically as semaglutide, might do more than aid weight loss. Beyond its primary use as a diabetes medication, semaglutide shows promise in extending both healthspan and lifespan by reducing major cardiovascular risks. The episode explores key scientific studies, including the groundbreaking Select trial, revealing that Ozempic may significantly reduce heart attacks and strokes, moving it beyond a simple weight loss aid to a potential lifesaver, especially for those with obesity but without diabetes.For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

This is an encore presentation of The Longevity Link's most popular episode! In the first episode of season 2 of 'Not Your Mother's Hormones' we tackle thequestion: Is drinking alcohol really all that bad for you? This conversation revolves around alcohol and its implications on health and wellness. It provides insights into the meaning of a standard unit of alcohol in the U.S. and defining what constitutes a light, moderate, or heavy drinker.Christine the Hormone Queen delves into the latest studies and helps to break down the often confusing evidence regarding alcohol and it's effects on your brain, your cardiovascular system, and on the risk for cancer.Sometimes the latest studies seem to contradict themselves, so Christine dives in and ferrets out the differentiating factors and helps you to truly understand alcohol and it's effects, good and bad, on the body.You won't want to miss this episode!

The Longevity Link podcast episode hosted by Chris Givant focuses on the growing popularity of cold and heat exposure therapies like ice baths and saunas. Chris explains the science behind these methods, highlighting how they can enhance physical resilience, mental well-being, and metabolic health through processes such as norepinephrine release and mitochondrial biogenesis. The episode provides actionable guidance on optimal temperatures, durations, and frequencies for safe and effective cold and hot therapy practices. Chris also underscores the importance of exercising caution and seeking medical advice if necessary, offering listeners a balanced view of how to incorporate these potentially powerful tools into their wellness routines.

In this episode of The Longevity Link, host Chris Givant delves into the critical predictors of a long and healthy life. She highlights the importance of VO2 max, muscle mass, particularly leg strength, and metabolic health. Givant dispels common myths around VO2 max, emphasizing its significance beyond just elite athletes. The discussion also covers strategies for improving VO2 max through zone 2 and HIIT training, offering listeners practical advice on integrating these methods for optimal health span. Chris explains in detail how to improve all 3 of these markers of longevity. Also included are "extra" predictors such as grip strength and gait speed. You won't want to miss this one! For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

In this episode of the Longevity Link, host Chris Givant explores the impact of senescent cells, also known as zombie cells, on the aging process and overall health. These cells, which refuse to die and instead linger in the body, release damaging chemicals contributing to aging and various diseases. Chris discusses cutting-edge research involving drugs called senolytics and senomorphic agents, which aim to curb the adverse effects of these cells. Clinical research and The Hit and Run dosing schedule are discussed along with discussing which senlytics are available currently. For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

On this episode of The Longevity Link host Chris Givant discusses low libido with Dr. Brooke Leverone. Dr. Leverone explains that low libido and low frequency of sex can happen to most couples at some point. Causes range from hormones, past traumas, stress, medications, health issues, relationship issues/resentments, familiarity, social media, and even the use of porn.Chris and Dr Leverone also discuss sex-less relationships and state if both partners are satisfied with the dynamic and have other sources of intimacy such as cuddling, holding hands or hugging, then a couple can still enjoy a healthy and happy relationship. It only becomes a problem for a couple if one or both partners have any distress over it. Chris and Dr. Leveone go on to provide actionable items to employ to get your desire and your sex life back again. To contact Dr. Brooke Leverone: drbrookeleverone.com To order her female hormone testing for perimenopausal/menopausal patients: https://go.drbrookeleverone.com/get-your-life-back For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcastStudies: · Twenge, J. M., Sherman, R. A., & Wells, B. E. (2017). Declines in sexual frequency among American adults, 1989–2014. Archives of Sexual Behavior, 46(8), 2389–2401. https://doi.org/10.1007/s10508-017-0953-1· Wu, F. C., Tajar, A., Pye, S. R., Silman, A. J., Finn, J. D., O’Neill, T. W., … & Forti, G. (2010). Hypothalamic-pituitary-testicular axis disruptions in older men are linked to ill health, not aging: The European Male Aging Study. Journal of Clinical Endocrinology & Metabolism, 95(4), 1810-1818. https://doi.org/10.1210/jc.2009-1796· Kingsberg, S. A., Clayton, A. H., & Simon, J. A. (2015). Female sexual dysfunction—Medical and pharmacological treatment indications. Therapeutic Advances in Endocrinology and Metabolism, 6(2), 67–79. https://doi.org/10.1177/2042018814565858· Mark, K. P. (2012). The relative impact of individual sexual desire and couple desire discrepancy on satisfaction in heterosexual couples. Sexual and Relationship Therapy, 27(2), 133–146. https://doi.org/10.1080/14681994.2012.678825· Umberson, D., Thomeer, M. B., Kroeger, R. A., Lodge, A. C., & Xu, M. (2015). Challenges and opportunities for research on same-sex relationships. Journal of Marriage and Family, 77(1), 96–111. https://doi.org/10.1111/jomf.12155· Blair, K. L., & Pukall, C. F. (2014). Family structure and sexuality: Comparing sexual behavior and outcomes among lesbian, gay, and heterosexual individuals. Journal of Sex Research, 51(7), 703–715. https://doi.org/10.1080/00224499.2013.806652· Wright, P. J., Tokunaga, R. S., & Kraus, A. (2016). Consumption of pornography, perceived partner expectations, and sexual satisfaction among heterosexual men and women. Archives of Sexual Behavior, 45(1), 77–89. https://doi.org/10.1007/s10508-015-0564-0

In this episode of the Longevity Link podcast, host Chris Givant welcomes hormone expert Dr. Janette Gray MD to discuss the complex world of hormones and how they impact our health. The conversation delves into the benefits of hormone replacement therapy (HRT), particularly for women facing menopause or perimenopause. Dr. Gray shares insights from her extensive experience, aiming to debunk myths and provide clarity on HRT's role in enhancing both lifespan and healthspan. Through her 'Wellness Wheel' concept and personal anecdotes, Dr. Gray emphasizes the importance of considering lifestyle choices alongside medical treatments for optimal health.For up to 15% off on Fullscript supplements: https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcastApple PodcastsSpotify Podcasts

In this insightful podcast episode, Chris dives into the world of Zone 2 training and why it's increasingly important for healthy aging and effective workouts. She emphasizes the significance of working out smarter, not harder, and how understanding heart rate zones can help enhance workout efficiency. Zone 2 cardio, characterized by 70-80% of maximum heart rate, uses oxygen and fat stores as primary energy sources. By understanding these zones, individuals can optimize their workouts for better gains, longevity, and overall health, especially as they age. Don't end of in the 'garbage zone' of Zone 3 as it's been referred to. This is a waste of your time and effort. Find out why elite athletes spend 80% of their time in Zone 2 cardio training! For up to 15% off on supplements: https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcastApple PodcastsSpotify Podcasts

Struggling to fall asleep...or stay asleep? You're no alone. In this debut episode of The Longevity Link, were taking a deep dive into one of the most common and frustrating health challenges of our time: Insomnia. You'll learn the difference between acute vs chronic insomnia, why it's more than just a nuisance, and how it can impact your long-term health and longevity if left unaddressed. More importantly-this episode is packed with real, actionable strategies to h help you sleep better starting tonight.We also explore CBT-I (Cognitive Behavioral Therapy for Insomnia), which experts now call the gold standard treatment for chronic insomnia. If your sleep struggles have lasted more than three months this evidence-based approach may be your game changer,In this episode we cover:The key difference between acute and chronic insomniaWhy poor sleep affects everything from mood to metabolism.Simple, effective habits to help you fall asleep and stay asleep.What makes CBT-I so effective and how to find a practitioner.How to build your own sustainable, long-term sleep plan.Whether you've had a few rough nights or you're living in a cycle of sleep deprivation, this episode will help you reconnect with your natural ability to rest, restore and reset.Links:https://www.behavioralsleep.org/ [email protected]

In this episode, explore the intriguing world of dopamine, a critical neurotransmitter influencing our motivation and mood. Host Chris Givant delves into the role of dopamine in our pleasure and reward systems, explaining its significance in activities ranging from everyday tasks to momentous achievements. Discover how dopamine is not just about feeling good but is essential for sustainable effort and happiness over time. Learn why balancing your dopamine levels is crucial, and get tips on avoiding the pitfalls of dopamine 'dumps' while maintaining healthy baseline levels for optimal motivation and mental wellbeing.

In the latest episode of Not Your Mother’s Hormones, host Chris Givant dives deep into the complex world of caffeine. This episode challenges common myths, explores caffeine’s effects on the brain, and uncovers surprising health benefits. Chris explains caffeine’s role in blocking adenosine, its reinforcement of the brain's reward pathways, and dispels the misconception that caffeine directly provides energy. This enlightening discussion includes guidelines on consumption for optimal alertness without affecting sleep. Connecting the dots between caffeine's widespread use and the body's intricate responses, listeners gain a comprehensive understanding of how to leverage caffeine for longevity.To Order Supplements:wellness.https://us.fullscript.com/welcome/cgivant1747840658

In this podcast episode, compounding pharmacist Chris Givant discusses a prevalent issue: the widespread epidemic of nutrient deficiencies. Despite eating a healthy diet, many people are still deficient in essential nutrients like Vitamin D, potassium, and magnesium. The reason? Changes in soil quality, increased toxins in the food supply, and the prevalence of chronic diseases. Givant emphasizes the need for supplementation to fill these gaps, as current food sources may not provide adequate nutrients. These nutrients are essential in the fact that our bodies either don't make them or don't make enough of them AND your body needs them to survive. Hence, the critical nature of these deficiencies.The episode breaks down the essential nature of these nutrients, their vital role in our health, and the consequences of their deficiency.This is a must listen episode!

In this podcast episode, Host Christine Givant introduces the upcoming transition from focusing on hormones to embracing the wider theme of longevity and healthspan. Not Your Mother's Hormones is becoming The Longevity Link to better explain the breadth of content.In today's episode Chris emphasizes the importance of mitochondria and highlights the role of Urolithin A, a compound that supports mitochondrial health and function. Mitochondrial decline, a key factor in aging, can be mitigated by a process called mitophagy, which remove old and damaged mitochondria and replaces it with healthy, active mitochondria. Chris expresses excitement about Urolithin A's potential to invigorate these processes and improve overall health, urging listeners to explore this promising supplement in their own wellness journeys. She presents studies that are overwhelmingly positive with regards to Urolithin A and it's potential to positively impact both healthspan and lifespan!