116: Martin Gibala - The Value of HIIT for Longevity and Healthspan
Release Date: 12/30/2024
133: Can We Reverse Immune System Aging? T Cells, Telomeres, and the Fight Against Senescence
Longevity Roadmap
Is it possible to rejuvenate the immune system as we age? In this episode, Dr. Alessio Lanna breaks down the science of immune aging, focusing on the critical role of T cells, telomere shortening, and senescence. He explains how T cells lose their effectiveness over time—and shares emerging research on how intercellular telomere transfer and the ESMAC complex may help reverse immune senescence. Learn how pharmacological interventions could unlock new possibilities for health, longevity, and immune rejuvenation. Learn more about Dr. Alessio Lanna: - Download Dr. Buck Joffrey's FREE ebook,...
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132: Dr. Mark Tarnopolsky's Mitochondrial Cocktail for Cellular Health
Longevity Roadmap
Are your mitochondria aging faster than you are? In this episode, Dr. Mark Tarnopolsky breaks down the central role of mitochondria in aging, longevity, and overall metabolic health. Learn how mitochondrial dysfunction drives age-related decline, including neurodegenerative diseases, and what you can do about it. From the paradox of oxidative stress to the risks of overusing antioxidants, this conversation unpacks what actually supports mitochondrial health—including a clinical “mitochondrial cocktail” targeting multiple aging pathways. Dr. Tarnopolsky also explains how exercise,...
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131: Matt Kaeberlein - Aging, mTOR, Epigenetic Clocks, and more!
Longevity Roadmap
What if aging isn’t just inevitable—but modifiable? In this episode of Longevity Roadmap, Dr. Matt Kaeberlein breaks down the science of biological aging, with a focus on mTOR, epigenetics, and the hallmarks of aging like cellular senescence, mitochondrial dysfunction, and epigenetic drift. He explores the role of genetics vs. environment, the promise and pitfalls of metformin, NAD boosters, and senolytics, and why interventions like rapamycin and caloric restriction may extend health span. From the limitations of biological age tests to the importance of lean muscle mass, this...
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130: Does the Gut Control the Brain?
Longevity Roadmap
Dr. Michael Gershon—legendary Columbia professor and author of The Second Brain—joins us to explain why your intestines might just be running the show. From guinea pig guts that "blew back" to the real reason stress wrecks your digestion, this episode dives deep into the mysterious world of the enteric nervous system. Prepare for gut science, serotonin surprises, and a Woody Allen–esque dose of humor from the father of neurogastroenterology himself. Learn more about Dr. Michael Gershon: Download Dr. Buck Joffrey's FREE ebook, Living Longer for Busy People: Book a FREE longevity...
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129: Does Too Much Muscle Shorten Your Life?
Longevity Roadmap
Can muscle growth and longevity coexist? Dr. Keith Baar breaks down the science of exercise, diet, and aging—focusing on the mTOR pathway, muscle hypertrophy, and how resistance vs. endurance training impacts long-term health. Learn how personalized health strategies, isometric exercises, and ketogenic diets influence aging and muscle preservation. This episode is packed with actionable insights for anyone serious about optimizing fitness, metabolism, and longevity. Learn more about Dr. Keith Baar: https://health.ucdavis.edu/physiology/faculty/baar.html
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128: C15 - The Most Underrecognized Anti-Aging Supplement?
Longevity Roadmap
Could an essential fatty acid discovered in Navy dolphins unlock the secret to healthier aging? In this episode of Longevity Roadmap, Dr. Stephanie Venn-Watson reveals the groundbreaking science behind C15, an essential fatty acid linked to longevity and reduced disease risk. Learn how metabolomics uncovered the connection between higher C15 levels and healthier dolphins—and why this matters for humans. Dr. Venn-Watson explains how C15 deficiency can accelerate aging, increase the risk of fatty liver disease, and contribute to cellular fragility syndrome and ferroptosis, a newly discovered...
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127: The Impact of Depression on Longevity and Healthspan
Longevity Roadmap
Suicide rates are rising—and the impact on longevity is profound. In this eye-opening episode of Longevity Roadmap, Dr. Peter Franz dives deep into the intersection of mental health, suicide prevention, and lifespan. He explores why nearly 50% of Americans experience depression, how loneliness accelerates suicide risk, and why digital interventions offer new hope. We also unpack the demographics most at risk, the physiology behind depression and suicidal thoughts, and the critical role of reducing stigma around mental health. Dr. Franz offers practical insights for recognizing warning signs,...
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126: Fahy Protocol - Regrow the Thymus, Reverse Your Age
Longevity Roadmap
Can we reverse aging by regenerating the thymus? In this groundbreaking conversation, Dr. Greg Fahy shares his pioneering research on the thymus gland’s role in immune function, longevity, and epigenetic age reversal. We dive deep into the TRIM study, which demonstrated for the first time that thymus regeneration in humans is possible—and may even turn back the clock on biological aging. Dr. Fahy also explores how growth hormone plays a role in reversing age-related thymic decline, the controversies around its use, and why insulin sensitivity is critical for healthy aging. Plus, we discuss...
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125: Reversing Skin Age - Tackling Senescence with OS-01
Longevity Roadmap
Visit and use code BUCK at checkout for 15% off your first purchase! Dr. Carolina Reis Olivera shares her journey in aging and longevity research, highlighting the development of the OS-01 peptide—a breakthrough targeting cellular senescence to improve skin health. She delves into the biology of skin aging, the impact of senescent cells, and the cutting-edge strategies OneSkin is using to combat age-related skin conditions. The conversation also explores clinical trials, product efficacy, and the broader systemic benefits of optimizing skin health. Download Dr. Buck Joffrey's FREE...
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124: How the Gut Influences Health and Longevity
Longevity Roadmap
Buck Joffrey welcomes Dr. Michael Miller and Dr. Jacob Allen for an in-depth discussion on gut health and its vital role in overall well-being. They explore the gut microbiome’s composition, how diet and lifestyle influence its dynamic nature, and the significance of fermented foods and dietary bioactives. The conversation also tackles the controversial topic of leaky gut syndrome, common misconceptions about gut health, and the potential benefits of probiotics. Dr. Allen and Dr. Miller further break down the complexities of leaky gut, its triggers, and the intricate relationship between...
info_outlineBuck Joffrey interviews Martin Gibala, a professor at McMaster University, about High-Intensity Interval Training (HIIT) and its benefits. They discuss the definition of HIIT, its physiological mechanisms, and how it compares to traditional exercise. The conversation also covers the implications of HIIT for different populations, its connection to VO2 max and longevity, practical applications in daily life, safety considerations, and resources for further learning.
00:00 - Introduction to High-Intensity Interval Training (HIIT)
04:39 - Physiological Mechanisms of HIIT vs. Traditional Exercise
08:34 - HIIT for Different Populations and Health Benefits
12:30 - VO2 Max and Longevity: The HIIT Connection
16:30 - Practical Applications of HIIT in Daily Life
20:37 - Safety and Considerations for HIIT Training
24:31 - Conclusion and Resources for Further Learning