224 Mushrooms, Chocolate and Olive Oil: Keys to Healthy Longevity with Mark J Smith PhD
Growing Older Living Younger: About longevity, wellness, healthspan,
Release Date: 09/01/2025
247 Carnivore vs Whole Foods: An N-of-1 Experiment on Epigenetics, Nutrition and Healthspan with Dr. Andres Ayesta
Growing Older Living Younger: About longevity, wellness, healthspan,
Extreme diets dominate social media, but what actually happens inside your body when you follow them? In this episode, registered dietitian Andres Ayesta shares the results of a 60-day self-experiment comparing a carnivore diet with a whole-foods, minimally processed approach. Using lab testing, DEXA scans, and behavioral science, he reveals what truly changes—and what doesn’t—when it comes to weight, body composition, energy, and long-term health as we age. Andres Ayesta is a registered dietitian, sports nutritionist, and founder of Planos Nutrition. With...
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246 Stress, Burnout and Biological Aging. Simple Habits to Reclaim Energy and Longevity with Erica Jones
Growing Older Living Younger: About longevity, wellness, healthspan,
Chronic stress and burnout are often worn as a badge of honor, yet they can be powerful accelerators of biological aging. In this conversation, wellness entrepreneur and educator Erica Jones explains how persistent stress can disrupt sleep, increase inflammation, and influence mitochondrial function, hormones, and even gene expression through epigenetic pathways. Together, with the host, Dr. Gillian Lockitch, we focus on sustainable strategies that busy, high-capacity people can actually maintain - starting with the “unsexy basics” of hydration and sleep, plus boundaries that protect your...
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245 How Adverse Childhood Experiences Shape Aging and Affect Health with Wendy B. Correa
Growing Older Living Younger: About longevity, wellness, healthspan,
Early life trauma can leave lasting imprints on the brain, body, and emotional health well into later life, but healing is possible at any age. In this episode of Growing Older Living Younger, Dr. Gillian Lockitch speaks with memoirist and wellness practitioner, Wendy Correa about adverse childhood experiences, intergenerational trauma, and the profound healing power of self-awareness and creative expression. Wendy shares how writing her memoir, My Pretty Baby, became both a personal reckoning and a path to liberation. This conversation explores how movement, mindfulness,...
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244 Panic, Anxiety and the Aging Brain: A Trauma-Informed Approach with Dr. Nicole Cain
Growing Older Living Younger: About longevity, wellness, healthspan,
Chronic stress and anxiety are not just emotional experiences; they can quietly accelerate biological aging and undermine brain health. In this episode of Growing Older Living Younger, Dr. Gillian Lockitch speaks with integrative mental health expert Dr. Nicole Cain about how anxiety, panic, trauma, and unresolved stress shape the nervous system across the lifespan. Dr. Cain explains the critical differences between fear, anxiety, and panic, and how symptoms often serve as meaningful signals rather than disorders to suppress. This rich conversation offers science-backed, compassionate...
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243 Movement as Longevity Medicine; How Fascia and the Brain Shape Aging with Dr. Edythe Heus
Growing Older Living Younger: About longevity, wellness, healthspan,
What if the way you move could directly influence how well you age? In this episode of Growing Older Living Younger, Dr. Gillian Lockitch is joined by movement specialist and chiropractor Dr. Edythe Heus to explore how intentional, brain-engaged movement can become one of the most powerful tools for longevity. Drawing on decades of clinical experience, Dr. Heus explains how subtle changes in movement reorganize fascia, enhance balance, sharpen cognition, and reduce fall risk. This conversation reframes exercise not as punishment, but as a playful, intelligent practice that supports...
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242 Welcome 2026. Healthspan Extension Starts Here: Your Epigenetic Path to Aging Well with Dr. Gillian Lockitch
Growing Older Living Younger: About longevity, wellness, healthspan,
Many people believe that memory loss, physical decline, and loss of independence are inevitable parts of aging. But what if that belief is wrong? In this first Growing Older Living Younger episode of 2026, Dr. Gillian Lockitch challenges the outdated narrative that aging automatically means decline. Drawing on decades of medical expertise, cutting-edge epigenetic science, and her own lived experience, Dr. Lockitch explains why growing older is inevitable—but aging poorly is not. This episode introduces the concept of healthspan—the years of life lived with clarity, mobility, independence,...
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241 Resilience: Transforming Obstacles into Opportunities with Dr. Gillian Lockitch
Growing Older Living Younger: About longevity, wellness, healthspan,
In this deeply personal solo episode, Dr. Gillian Lockitch shares a powerful story of resilience—one that unfolds unexpectedly as she prepares to celebrate turning 80 through dance, vitality, and joy. What began as a year of celebration was abruptly reshaped by a diagnosis of persistent atrial fibrillation, forcing Dr. Lockitch to confront physical limitations, uncertainty, and the temporary loss of a defining passion. Rather than framing this episode as a story of illness, she reframes it as a story of adaptation, courage, and transformation—and what it truly means to grow older...
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240 From Hot Flashes to Harmony: Reclaim Vitality through Nutrition and Lifestyle Changes with Alison Bladh
Growing Older Living Younger: About longevity, wellness, healthspan,
In this enlightening conversation, Dr. Gillian Lockitch talks with Alison Bladh about navigating menopause and midlife with confidence, vitality, and grace. Alison shares over 35 years of experience helping women transform their health, beauty, and mindset through evidence-based nutrition, lifestyle, and self-care. Learn how small, realistic changes can rebalance hormones, improve sleep, manage weight, and restore radiant skin and energy—so you can age youthfully and thrive through every life stage. Alison Bladh is an award-winning nutritional therapist and aesthetician...
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239 Midlife Transformation: Ironman Playbook for Endurance, Longevity and Healthy Aging with Jeffrey Weiss
Growing Older Living Younger: About longevity, wellness, healthspan,
Can you build healthspan in your 50s, 60s and beyond? In our episode 239 conversation, Jeff Weiss says yes—and he’s got the miles to prove it. After his first 10K at 48, Jeff progressed to marathons, ultramarathons, and Ironman triathlons, discovering how structured training within smart guardrails, and the right mindset can unlock cardiovascular fitness, strength, confidence, and cognitive resilience in midlife. We explore practical ways to get started (and keep going), how to balance discomfort vs. danger, and why setting “big, hairy, audacious goals” fuels transformation far beyond...
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238 Perimenopause to Second Spring: Hormones, Hugs and Healthspan with Carla Wainwright
Growing Older Living Younger: About longevity, wellness, healthspan,
Coach and educator Carla Wainwright joins Dr. Gillian in episode 238 to reframe midlife (about 40–65) as a gateway rather than a decline. Drawing on science and somatic wisdom, Carla explains how shifting sex hormones affect metabolism, sleep, stress tolerance, and body composition—and why nervous‑system regulation, metabolic basics, and pleasure practices are foundational for healthspan. You’ll learn simple micro‑resets (breath, grounding, nature time), how to stack small rituals, and why cultivating daily moments of joy/connection boosts oxytocin and nitric oxide—two...
info_outlineIn this episode, Dr. Mark J. Smith shares actionable insights from Paleo for Life, the book he co-authored with Trevor Connor, to help you align your nutrition and fitness choices with your biology. From dark chocolate and mushrooms to olive oil and other nutrient-dense foods, Dr. Smith explores how ancestral nutrition and longevity nutrients can extend your healthspan. He also touches on his approach to physicality through sprint interval training Whether you're new to the Paleo lifestyle or optimizing for later-life vitality, you’ll walk away with practical tools to reduce inflammation, support metabolic health, and maintain independence through aging. Mark J. Smith is a UK-born exercise and nutritional scientist and Chief Science Officer at ThePaleoDiet.com. A pioneer in ancestral nutrition, Dr. Smith studied under Dr. Loren Cordain, one of the founders of the Paleo movement. He combines rigorous scientific research with practical strategies to support healthy aging, weight management, and metabolic health. His expertise includes nutritional biochemistry, longevity nutrients, and evidence-based fitness interventions. Dr. Smith is also an advocate for simplified, sustainable lifestyle changes that enhance both health span and quality of life.
0:00 – Introduction
Gillian opens the episode with the Growing Older Living Younger welcome message and the 2025 theme: Age is Just a Number.
Invitation to book a complimentary wellness strategy call.
1:35 – Meet Dr. Mark J. Smith
Gillian introduces Dr. Smith with a summary of his credentials, background, and contributions to Paleo nutrition and sports science. Highlight of his co-authored book Paleo for Life and his collaboration with Dr. Loren Cordain.
4:00 – Origins of the Paleo Philosophy
Dr. Smith shares how he became involved with Dr. Cordain and the early Paleo movement and what initially drew him to ancestral health.
7:10 – Spotlight on Specific Foods
Gillian brings up chapters in Paleo for Life on mushrooms, chocolate, and olive oil. Dr. Smith explains the health benefits and why these and other nutrient-dense foods matter in the context of longevity.
11:45 – Applying Paleo to Clinical Practice
How the Paleo model was used to support patients with autoimmune and metabolic conditions.
15:20 – Movement and Longevity: HIIT vs SIT
Dr. Smith explains the difference between SIT (Sprint Interval Training (SIT)and traditional HIIT. Discussion of the effectiveness of SIT for older adults and those looking to preserve lean muscle and cardiovascular health.
20:30 – Simple Entry Points to Paleo Living
Dr. Smith offers three practical tips for someone just beginning to shift toward a Paleo lifestyle. Focus on accessibility and sustainability for listeners 50+.
24:00 – Lessons from Elite Athletes
How lessons from coaching professional athletes can be adapted to aging populations. Importance of functional movement, recovery, and mindset.
28:30 – Personal Longevity Philosophy
Dr. Smith shares his own guiding principles for staying strong and vibrant as we age. Emphasis on individualized routines and consistency.
31:20 – Final Insights, Takeaways and Closing Remarks
Gillian invites Dr. Smith to share one message for those just starting their wellness journey. She thanks Dr. Smith and recaps key discussion points and links to Paleo for Life and ThePaleoDiet.com.
Book a one-on-one call with Dr. Gillian Lockitch
Join the Growing Older Living Younger Community
Learn about Dr. Mark Smith and the Paleo Diet
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