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Muscle twitches are common and usually harmless. Dr. Zampino explains when that might not be the case.  Where to find our guests:https://www.uhhospitals.org/doctors/Z...  Where to find us:Website | https://vitaveda.healthYoutube |    / @vitavedahealth  Twitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram |   / drprilongevity    Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

In this clip, Dr. Anthony Zampino details the advanced equipment he uses for nerve health from diagnosing nerve damage to exploring emerging neural interface technologies. Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

Growth hormone causes potent insulin reisstance. In this clip we dicuss how to mitigate that effect, and who should stop the hormone completely. Where to find our guests:Website - https://proseek.org/YouTube - https://www.youtube.com/@ProseekOfficialInstagram - https://www.instagram.com/proseekofficial/ Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Reddit | https://www.reddit.com/r/Vitaveda/  Timestamps:00:00:00 – Growth Hormone and Insulin Resistance00:01:52 – Managing Insulin Resistance with Medication00:03:13 – Blood Sugar Targets and Exogenous Insulin00:05:06 – Testing and Diagnosing Insulin Resistance00:07:14 – Retatrutide and Tirzepatide for Sensitivity00:08:54 – Monitoring Glucose Through Training Phases DisclaimerThis audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.

Dr. Anthony Zampino is a neurologist specializing in nerves and muscles. He explains which nerve problems are preventable, including those caused by diabetes, alcohol, vitamin deficiencies and over-supplementation, and which symptoms are worth taking seriously. Worth a listen if you take supplements or have wondered whether a recurring symptom needs a doctor. Where to find our guests: https://www.uhhospitals.org/doctors/Zampino-Anthony-1427518505  Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/  Timestamps 00:00 - Introduction and field overview  03:25 - How EMG and nerve testing works  07:49 - Electrical and magnetic therapies  10:37 - The leading cause of nerve damage - diabetes 15:31 - Alcohol nerve damage 22:52 - Vitamin B12 deficiency  31:11 - Vitamin B6 toxicity  39:47 - Malabsorption, surgery and GLP-1s  42:56 - Copper deficiency and excess zinc  46:06 - Carpal tunnel and prevention  52:34 - ALS 1:00:27 - Multiple sclerosis and myasthenia gravis  1:10:21 - Twitching, cramps and stress Diabetic peripheral neuropathy (10:37) What - Metabolic injury to the nerve endings, the farthest ends of the nerve degrade first.Who - Anyone with diabetes. The single most common cause of peripheral neuropathy in the US, and common within the diabetic population. Diabetics are also more prone to carpal tunnel and pinched nerves.Signs / symptoms - Numbness or tingling in the feet, slowly crawling up the legs and sometimes into the hands. Pain, sensory loss, balance problems, falls. In younger or earlier-stage patients the first sign is often autonomic instead: erectile dysfunction, lightheadedness on standing, or nausea and abdominal pain after eating from gastroparesis.Red flags - Dragging the feet, trouble lifting the legs, hand weakness. That is not typical diabetic neuropathy and points to a second problem.How it's diagnosed - People who have uncontrolled diabetes with signs / symptoms of nerve damage are suspected to have this. EMG/nerve conduction testing where the picture doesn't fit.How it's treated -  Blood sugar control. Which medication best treats the neuropathy itself, GLP-1 or otherwise,  is still an open question in the literature.Reversibility - Progression can be halted; existing damage often permanent. Some patients who truly reverse their metabolic health see the neuropathy improve, but many are left with residual deficit.What you can do about it - Manage blood sugar through diet and exercise. Expert notes -  Two people with the same blood sugar can have completely different degrees of neuropathy. Susceptibility is genetic and metabolic, so "my numbers aren't that bad" is not reassurance. EMG and nerve conduction studies (03:25) What - Two tests run together. Nerve conduction studies use sticker electrodes and a stimulator to send an artificial signal down the nerve and measure how it travels. Electromyography places a fine needle into the muscle and records the muscle's own electrical activity while the patient moves it. Nothing is ever inserted into the nerve itself, which is actively avoided.Who - Anyone with a suspected nerve or muscle problem, from carpal tunnel to muscular dystrophy.What it shows - Where a signal is blocked, whether nerve fibers are lost or slowed, and whether there is muscle inflammation. Expert notes - This is the field's main diagnostic tool and it is interpretive work, reading voltages against the clinical picture rather than getting back a single number.  Electrical and magnetic therapies (08:09) What - Devices that use electricity or magnetism to work around a damaged nerve. TENS units stimulate through the skin, physical therapists use the same principle to get a muscle to contract, spinal stimulators are implanted to change electrical activity in the spinal cord, and neural interface devices connect a nerve to a computer so a paralyzed patient can control a limb.Who - People with nerve pain that has not responded to other treatment, and patients in rehabilitation where the nerve-to-muscle signal is impaired.Expert notes - These work around the nerve's normal function rather than repairing it, so they offer real symptom relief but do not change the underlying disease. Neural interfaces are still at the research edge. Diabetic peripheral neuropathy (10:37) What - Metabolic injury to the nerve endings, the farthest ends of the nerve degrade first.Who - Anyone with diabetes. The single most common cause of peripheral neuropathy in the US, and common within the diabetic population. Diabetics are also more prone to carpal tunnel and pinched nerves.Signs / symptoms - Numbness or tingling in the feet, slowly crawling up the legs and sometimes into the hands. Pain, sensory loss, balance problems, falls. In younger or earlier-stage patients the first sign is often autonomic instead: erectile dysfunction, lightheadedness on standing, or nausea and abdominal pain after eating from gastroparesis.Red flags - Dragging the feet, trouble lifting the legs, hand weakness. That is not typical diabetic neuropathy and points to a second problem.How it's diagnosed - People who have uncontrolled diabetes with signs / symptoms of nerve damage are suspected to have this. EMG/nerve conduction testing where the picture doesn't fit.How it's treated - Blood sugar control. Which medication best treats the neuropathy itself, GLP-1 or otherwise, is still an open question in the literature.Reversibility - Progression can be halted; existing damage often permanent. Some patients who truly reverse their metabolic health see the neuropathy improve, but many are left with residual deficit.What you can do about it - Manage blood sugar through diet and exercise.Expert notes - Two people with the same blood sugar can have completely different degrees of neuropathy. Susceptibility is genetic and metabolic, so "my numbers aren't that bad" is not reassurance.Alcohol-related neuropathy (15:31) What - Toxic and metabolic injury to the nerve endings from alcohol.Who - Heavy drinkers. It often coexists with diabetes, and when both are present you usually cannot tell which one is doing the dama...

As testosterone therapy rises in popularity it's important to understand the risks, some of which can be life threatening. Dr. Pri and Sai discuss what to look out for and how to intervene early. Where to find our guest:Website - https://proseek.org/YouTube - https://www.youtube.com/@ProseekOfficialInstagram - https://www.instagram.com/proseekofficial/ Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Reddit | https://www.reddit.com/r/Vitaveda/  Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

Regular thyroid tests often miss abnormalities that explain symptoms like fatigue and depression. In this clip Dr. Gibbs explains the full set of tests you can get and the ratios that reveal abnormalities. Where to find our guests:Website - https://danagibbsmd.com/YouTube - https://www.youtube.com/@danagibbsmd8190 Podcast - https://podcasts.apple.com/us/podcast/beyond-the-thyroid/id1756413327  Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Timestamps:0:00 — Thyroid symptoms0:40 — Free T4 and free T32:43 — The three thyroid hormones4:20 — The total-to-reverse T3 ratio8:03 — Graves' disease and excess T49:18 — Best time to test10:12 — Type 2 hypothyroidism The Core Thyroid Lab Panel (5 Tests):- Free T4- Free T3- Total T3- Reverse T3- TSH References: Dr. Dana Gibbs’s education website - http://www.thyroidclarity.com Physician integrative hormone management class and discussion group - http://thyroidclarity.com/endo-optin https://wlwt.com/article/doctors-screenings-colorectal-cancer-young-adults/70320212  DisclaimerThis audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.

Dr. Pri sits down with Sai V, a bodybuilding professional and founder of Proseek to discuss the various peptides, meds, and supplements bodybuilders use to optimize human performance and increase longevity. We emphasize when to use these compounds and what blood work to monitor to make sure it's being done safely Where to find our guests: Website - https://proseek.org/ YouTube - https://www.youtube.com/@ProseekOfficial Instagram - https://www.instagram.com/proseekofficial/ Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/ Reddit | https://www.reddit.com/r/Vitaveda/  Timestamps:  00:12 Introduction 06:38 Sai's Journey Into Bodybuilding 10:07 Building Proseek: From Idea to Launch 14:50 The Phases of Bodybuilding: Bulk, Cut, Recovery 17:41 When and Why to Get Blood Work Done 22:20 Testosterone Side Effects: The Cardiovascular Rundown 32:36 Managing Cholesterol: Ezetimibe, PCSK9 Inhibitors & More 38:19 Cardiac Imaging: Calcium Scores, CT Angiograms & Echocardiograms 50:01 Blood Clotting Risk: Nattokinase, Aspirin & Donating Blood 56:23 Protecting Your Liver: NAC, TUDCA & FibroScan 1:08:27 Mood, "Roid Rage" & Coming Off Compounds 1:21:56 Growth Hormone, Insulin Resistance & GLP-1 Drugs 1:36:12 Dementia Screening, BPC-157 & Emerging Peptides Bodybuilding Competition Cycle Off-season / Bulking: Primary muscle-building phase. Can last several months to a full year or more depending on how much size the athlete needs to add.Health / Recovery phase: Back off compounds, lower training volume, get blood work done. Typically 4–16 weeks (average around 8 weeks).Prep / Cutting phase: Diet down to lose body fat while preserving muscle. Length varies by athlete.Competition → restart cycle Recommended Blood Work Timing During or just after prep (peak stress) - see how much damage the compounds are doingEnd of recovery phase (8–10 weeks post-show) - confirm biomarkers are returning to baselineIdeally: test as often as practical. More data points = better decision-making. Cholesterol  Ezetimibe - first choice in bodybuilding. Generic, ~$10/month, virtually no side effects, no muscle issues. Blocks cholesterol absorption from the gut.Supplements - citrus bergamot, berberine (also helps blood sugar), garlic (may raise HDL), niacin, high-dose fish oil (caution: slight AFib risk)Statins - effective but potential muscle side effects make them a poor fit for athletesPCSK9 inhibitors (e.g., Repatha) - for people who can't tolerate statins. Reduces cholesterol up to ~70%. (~$500/month without insurance) but often covered after documented statin intolerance.Boston Heart test - determines if you're a hyper-absorber vs. hyper-synthesizer of cholesterol, helping guide whether ezetimibe or a statin is the better fit, as well as how much dietary cholesterol may be impacting levels Liver  NAC (N-acetyl cysteine): 1.2–1.8 grams/day - shown anecdotally to reduce AST/ALT from the 200–300 range down to under 100 when using oral anabolicsTUDCA: Supports bile flow, prevents biliary stasisMilk thistle: Commonly used, less evidenceInjectable anabolics are far less hepatotoxic than oral compounds (orals pass through the liver twice due to first-pass metabolism)Oral anabolics (e.g., Winstrol, Halotestin) are typically limited to the last 4–8 weeks of prepLong-term athletes (5+ years): consider a FibroScan (liver ultrasound measuring stiffness/scarring) - liver fibrosis is irreversible Blood Clot Prevention Nattokinase - breaks down fibrinogen (end of clotting cascade), mixed resultsBaby aspirin - prevents platelet clumping (separate mechanism), commonly used in patients with serious heart diseaseDonating blood every 8–12 weeks - directly lowers hematocrit, which can build up with anabolic steroidsWatch for easy bleeding/bruising as a sign you've overdone blood thinnersBe extra cautious with head trauma while on any blood-thinning protocol Managing Estrogen Side Effects Don't take aromatase inhibitors (anastrozole) or tamoxifen preemptively - estrogen has neuroprotective and cardioprotective benefitsStart only when symptoms appear: water retention, nipple sensitivity, acne, libido changesSome compounds (Masteron, Primobolan, Equipoise) naturally lower estrogen when stacked with testosterone, serving double duty as anabolics and estrogen managersIdeal approach: base decisions on blood work (E2 levels) rather than guessingGrowth Hormone Dosing & Insulin Resistance 1–2 IU/day: longevity-oriented dose, typically well tolerated4–6 IU/day: muscle-building range, some athletes see insulin resistance8–12+ IU/day: high performance range, insulin resistance is very likelySecretagogues (CJC-1295, Ipamorelin) raise IGF-1 only within natural limits - not comparable to exogenous GH for muscle growthWays to manage insulin resistance for anyone (not just those on growth hormone)MedicationsJardiance (empagliflozinPioglitazoneMetforminRetatutride and other GLP1 agonistsSupplementsBerberineLifestyleZone 2 cardio BPC-157 Caution Very effective for tendon/ligament healing and gut healthMechanism involves angiogenesis (new blood vessel growth) - continuous long-term use raises theoretical cancer riskBased on the mechanism of action it’s a lot more risky to use long term, so Dr. Pri recommends it as-needed for specific injuries in defined time windows (e.g., 4–6 weeks), not year-round, but there is limited data hereLocal injection near the injury site likely reduces systemic side effects vs. oral or distant injection - this is a general principle Disclaimer This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video...

Most people only benchmark their strength, mobility, and other physical health once a year, but increasing it to quarterly results in better results. Tune in to find out why  Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

Are you checking the 6 domains of physical health that keep people stay strong, mobile, and independent for decades longer? Dr. Patrick Donovan breaks them down Where to find our guest, Dr. Patrick Donovan, PT, DPT:Website | https://www.heatherlanept.com/Instagram | https://www.instagram.com/drdonovan_healthspan/Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/ Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/  Timestamps:00:00:00 — Introducing the Capacity Compass00:01:00 — How the Assessment Works00:02:05 — Strength00:04:01 — Mobility 00:07:35 — Balance 00:10:15 — Cardiovascular Endurance00:11:42 — Gait00:14:15 — Chronic Conditions DisclaimerThis audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.

If you've never been to a gym and you're in your 60s, can you still improve? Dr. Donovan draws from his experience working with older adults to answer one of the most common questions in longevity. Timestamps:0:00 - Rethinking physical therapy as preventive care1:46 - Aging role models shape our trajectory3:11 - What older adults are actually capable of4:07 - Meeting clients where they are6:06 - Goal-driven programs7:04 - Physical therapy as ongoing primary care for physical health Where to find our guest, Dr. Patrick Donovan, PT, DPT:Website | https://www.heatherlanept.com/Instagram | https://www.instagram.com/drdonovan_healthspan/Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/ Where to find us:Website | https://vitaveda.healthYouTube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

We all know living with purpose improves our experience of life, but did you know there is evidence showing it increases lifespan? I break down the science in this video Timestamps: 00:00 - Intro00:34 - The 2019 JAMA Study03:56 - Why It Works: The Biological Mechanism05:27 - Why the Mental Side of Longevity Matters Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Reference/s:https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064?utm_source=openevidence&utm_medium=referral Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

Most people who struggle with hypothyroidism are told the same thing: their TSH is normal, so everything is fine. Dr. Dana Gibbs, board-certified ENT surgeon, thyroid and hormone specialist, makes a compelling case for why that's not good enough, and what patients and physicians should be doing instead. She explains the Total T3 to Reverse T3 ratio, why excess T4 can backfire, how undertreated thyroid dysfunction drives infertility and miscarriage, and what lifestyle factors silently sabotage treatment  Where to find our guests: Website - https://danagibbsmd.com/ YouTube - https://www.youtube.com/@danagibbsmd8190  Podcast - https://podcasts.apple.com/us/podcast/beyond-the-thyroid/id1756413327  Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/ Timestamps 00:00:00 - Introduction: Dr. Dana Gibbs00:01:17 - Dr. Gibbs' personal thyroid journey00:05:18 - The diagnosis breakthrough 00:10:11 - Armour Thyroid vs. Levothyroxine 00:13:07 - Hashimoto's Disease: Triggers & prevalence 00:20:04 - The thyroid lab panel explained 00:36:32 - Thyroid, fertility & miscarriage 00:46:54 - Lifestyle factors that disrupt thyroid function 00:52:07 - Thyroid management in pregnancy 01:02:49 - Thyroid issues in men 01:13:01 - Cortisol, sleep & stress management 01:22:37 - Finding the right thyroid doctor The Core Thyroid Lab Panel (5 Tests) Free T4Free T3Total T3Reverse T3TSH Ideal ranges Dr. Gibbs targets: Free T3: 3.4–4.0 (lab reference range is 2.0–4.4, but she considers anything below 3.4 suboptimal in symptomatic patients)TSH: 1.0–2.0 (lower half of normal); below 2.5 if trying to conceiveTotal T3 : Reverse T3 ratio: 10:1 or higher (below 10 indicates the body is breaking down rather than building T3) When to also add antibodies (TPO + Thyroglobulin): Abnormal results on the core 5Trying to conceive or history of miscarriageFamily history of Hashimoto'sSymptomatic male patients with low testosterone Symptoms That Warrant a Thyroid Workup Dr. Gibbs’s core list includes: Fatigue, especially worse than peers or worsening over timeDifficulty getting out of bed in the morningPoor sleep or frequent wakingBrain fog / difficulty concentrating or memorizingHair loss or thinningLoss of outer third of eyebrowsUnexplained weight gain or difficulty maintaining weightCold hands and feetConstipationRecurrent illness / low immunityLow libido (in men and women)Menstrual irregularities or fertility problems Common Triggers for Hashimoto's Disease Viral illness (e.g., mono, URI)Extreme psychological stressPregnancy or deliveryMenopauseAny event that causes rapid hormonal fluctuation Lifestyle Factors That Raise Reverse T3 (and suppress thyroid function - fix these first) Over-exercise / overtrained athlete syndrome - body interprets it as chronic stressCaloric restriction below basal metabolic rate - body perceives starvationLow protein intake - even in overweight patientsNutrient deficiencies - especially iron, B vitamins, healthy fatsHigh insulin / insulin resistance - very common in Hashimoto's patients (double the general population rate of ~35%)Chronic psychological stress and elevated cortisolCircadian disruption (e.g., night shift work)Rapid weight loss (including GLP-1 use without proper dietary support) GLP-1 / Weight Loss Considerations for Thyroid Patients Rapid weight loss can raise Reverse T3 by signaling starvationMust maintain adequate protein intake even when appetite is suppressedMust continue resistance/strength training - not just cardioMust maintain B vitamins, minerals, and healthy fatsBest candidates: people with high insulin resistance or uncontrollable sugar cravingsConcern: GLP-1 use in Hashimoto's patients without these safeguards may worsen the T3:rT3 ratio Sleep & Cortisol Management Strategies What has worked for Dr. Gibbs personally Get thyroid optimized first - poor sleep is often a symptom, not the root causeSplit thyroid dose and take the first dose very early in the morning (even at a middle-of-the-night bathroom wake-up) to prime cortisol for proper morning riseAdrenal glandular supplement - taken early morning and a small dose at bedtime to support the natural cortisol curveHot shower immediately before bed - helps with cold extremities and faster sleep onsetYoga nidra meditation - for middle-of-the-night wakefulness; most effective within 15 minutes References:  Dr. Dana Gibbs’s education website - http://www.thyroidclarity.com Physician integrative hormone management class and discussion group - http://thyroidclarity.com/endo-optin https://wlwt.com/article/doctors-screenings-colorectal-cancer-young-adults/70320212  Disclaimer This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.

I’ve seen people stay stuck for years with their habits because of small things. Once you fix those, everything else gets easier. Here are a few examples that actually worked. Examples of Behavioral Hacks for Longevity That Can Help You: Key Takeaways Cold Showers for Mental GritStart your shower warm and gradually make it cooler over time until you're on max cold. This builds mental resilience and the adrenaline boost carries you through the rest of your day. The "Two's Protocol" for Strength TrainingIf you're short on time or traveling, try two exercises, twice a week, two sets each. Push-ups and squats require no equipment and can be done anywhere. Consistency beats intensity, this simple routine can actually build strength over time. The 10-Minute Interval Hack to Break a PlateauSet a 10-minute timer with a 1-minute counter. Each minute, do a small number of reps (about 25% of your max). Rest the remainder of the minute, then repeat. Over 10 minutes you'll accumulate far more total reps than a standard set! Cool Your Feet to Sleep BetterYour hands and feet act as temperature regulation vents for your body. If you're sleeping too hot, stick your feet out from under the covers and point a small fan at them. If you're too cold, keep your hands and feet covered and insulated. It's a free alternative to expensive sleep-cooling gadgets and works surprisingly well. Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.

I sat down with Dr. Patrick Donovan, PT, DPT, founder of Heather Lane PT, to dig into physical capacity for Longevity. It is one of the biggest things people fear losing as they age, and yet most of us wait until something breaks before we do anything about it. We walk through his Capacity Compass framework covering the 6 domains of physical health everyone needs to proactively manage to ensure they can live the life they want well into their golden years.  Where to find our guest, Dr. Patrick Donovan, PT, DPT: Website | https://www.heatherlanept.com/ Instagram | https://www.instagram.com/drdonovan_healthspan/ Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/ Where to find us: Website | https://vitaveda.health Youtube | https://www.youtube.com/@vitavedahealth Twitter / X | https://x.com/drprilongevity Newsletter | https://substack.com/@vitavedahealth Instagram | https://www.instagram.com/drprilongevity/  Timestamps 00:00:00 – Introduction to proactive physical therapy 00:14:37 – The Capacity Compass: 6 metrics that help extend health span 00:17:50 - Strength: Upper vs. lower body & real-world goals 00:24:03 - Mobility: Squats, lunges & joint range of motion 00:33:04 - Balance: What's at stake & how to test it 00:39:11 - Endurance & cardiorespiratory fitness 00:44:25 - Gait & walking speed 00:49:54 - Chronic condition management 00:59:47 - How often should you check in? 01:03:28 - Virtual Physical Therapy: Access and effectiveness The 6 Domains of the Capacity Compass 1. Strength DefinitionThis is your capacity to get up from a chair, get off the floor, carry groceries, climb stairs, and move your own body weight through daily life without needing to hold on, compensate, or ask for help.Importance for longevityRequired for nearly every daily functional demand like getting out of a car, picking something up off the floor, and walking up stairs with bags. When body strength declines and goes unaddressed, the downstream effects compound: gait slows, balance deteriorates, and activities get quietly dropped from life. Key tests: 5x Sit-to-Stand: Sit in a standard chair with arms crossed over your chest. Stand up fully and sit back down 5 times without using your hands. Floor Get-Up: Lower yourself all the way to the floor and stand back up without touching a wall, chair, or other surface. Other important info:The goal is to work backward from what you want your 75 or 80-year-old life to look like and build enough reserve now that you never fall below that threshold. Strength gains take 8 to 16 weeks to establish, so the earlier you build the habit of maintaining it, the more buffer you have.Upper body strength is relevant but secondary to lower body strength in the Capacity Compass unless you have specific overhead goals (competitive swimming, getting luggage into an overhead compartment). When it is tested, the progression is: counter pushup, chair pushup, floor pushup.A common misconception is that strength training requires a gym. Most functional strength work can be done at home with bodyweight and household objects. 2. Mobility Definition:The ability to move your joints through their full range of motion, without load (unweighted) and under load (weighted). Mobility includes the control and stability you have throughout that range, particularly when force is applied.Importance for LongevityWhen mobility is lost the risk of injury dramatically increases, which may lead to irrecoverable loss of function.Key tests: Goblet Squat: Hold a light weight (around 15 lbs) at chest height. Squat until your hips drop below your knees, butt toward heels. Inline Lunge: Step forward and lower your back knee toward the ground, ensuring there is no forward trunk lean or other deviations.Other important info: Shoulder mobility deserves specific attention. Desk posture and prolonged sitting collapse this. The result is restricted shoulder range that most people attribute to the shoulder itself, not the spine.When weight is added to mobility tests, compensations become immediately visible, so if they are too easy add light weight. 3. Balance Definition:The ability to maintain control of your body's position - both statically and dynamically Importance for Longevity:Major risk factor for falls and injuriesFeeling unconfident here leads to psychological harm and avoidance of socializing Key tests:Single-Leg Stand: Stand on one leg. Target for younger adults is 60 seconds. Single-Stair Hop: Hop up one step on one leg and land without using the railing. This tests power, reaction time, and dynamic stability all at once. Other important info: For young folks, try balance tests with your eyes closedMake sure to test both static and dynamic balance - both are critical for injury prevention, and they don’t necessarily overlapAt higher fitness levels, balance and strength begin to overlap significantly. For example, a single-leg Romanian deadlift is simultaneously a strength exercise and a balance challenge. 4. Gait / Walking Speed Definition:How fast and efficiently you walk,Measured in two ways: self-selected speed (comfortable, natural pace) and fast speed (urgent, maximum walking pace). Importance for Longevity:There is a lot of evidence tying gait speed to lifespanFor healthspan your ability to walk confidently and comfortably is key for many enjoyable activities and socializationKey tests:Two-Pace Test: Walk at your "grocery store" pace - comfortable, like you're navigating a parking lot. Then walk at your "catch the bus" pace - fast, urgent. The difference between those two speeds is the main data point.Other important info: If you are young, track it consistently so you notice any deviation right away 5. Cardiovascular Endurance Definition:The capacity of the heart, lungs, and circulatory system to sustain physical effort over time. Importance for Longevity:VO2 max is the main metric that has a lot of data tying VO2 max levels to lifespanFrom a functionality standpoint, higher cardiopulmonary endurance allows you to do more physical activities and sustain them for longerKey tests:Formal VO2 max testingDone in a laboratory with a breath mask on a treadmill or a stationary bikeStair Climb Test: Walk up flights of stairs at a steady pace and count how many you can complete before needing to stop and catch your breath. Most people have never done this deliberately. That number, wherever it is...

Mental resilience is the most underrated factor in Longevity because it boosts your healthspan like no biomarker or peptide can. In this video I lay out how you can build in a simple, incremental way daily.Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Time stamps: 0:00 - Resilience helps you manage the complexity of longevity1:24 - More resilience, longer lifespan4:45 - Why reslience improves healthspan6:58 - 5 simple steps to building reslience5 ways to build mental resilience Start the day with something you don't want to do - Do it first thing in the morning (cold shower, push-ups, skipping a treat)Do at least one uncomfortable thing daily - Make it a non-negotiable. Check in at night, and if it hasn't happened, do it then.Don't let setbacks derail you - Missing a day or week is normal. Just get back to it.Push past the governor - Count how many times you override the voice saying stop. Aim to do this once a day.Keep an inspiration playlist - Create a go-to playlist/content that helps you push through harder moments.References:https://www.sciencedirect.com/science/article/pii/S0022399925000807 https://link.springer.com/article/10.1186/s12889-024-19558-8 Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.