The Best Strategies for Living Longer RANKED: Longevity Tier List | 32 - HSM #7

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If you're listening to this podcast, you've probably caught wind of at least some of the many things you can do to improve and take control of your health and wellbeing. For every legitimate healthspan intervention supported by rigorous research that's out there, there exist a bunch of dubious longevity solutions that have no real scientific backing behind them. The challenge lies not just in identifying what works, but also in resisting the allure of snake oil solutions that promise effortless transformations. Which interventions are actually crucial for optimizing your healthspan, which are just "nice-to-have", and which are downright pointless?
In this episode, Matt and Nick go through over twenty popular strategies for healthspan optimization and grade their usefulness from A to F.
0:00 Trailer
0:49 Introduction
2:07 Regular dental visits/oral care
3:31 DEXA scans
4:43 Bioimpedance scale
5:16 Fitness wearable
5:45 Bloodwork
5:59 Multi-cancer early detection testing
7:07 Epigenetic age testing
8:03 Nicotinamide mononucleotide (NMN)
9:56 Resveratrol
11:19 Rapamycin
12:55 Vitamin D3
14:53 Genetic testing, e.g. 23andMe
16:20 Sleep
16:46 Intermittent fasting/time-restricted eating
24:42 Exercise (cardio + resistance training)
26:52 Cross-training
28:00 Creatine monohydrate
28:48 Not smoking
30:33 Not drinking
33:12 Continuous glucose monitors
33:40 Microbiome analysis
38:15 Hormone replacement therapy
45:34 Skin aging clock
46:24 Cognitive function tests
50:58 Wrapping up
Producers: Tara Mei, Nicholas Arapis
Video Editor: Jacob Keliikoa
DISCLAIMER: The information provided on the Optispan podcast is intended solely for general educational purposes and is not meant to be, nor should it be construed as, personalized medical advice. No doctor-patient relationship is established by your use of this channel. The information and materials presented are for informational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. We strongly advise that you consult with a licensed healthcare professional for all matters concerning your health, especially before undertaking any changes based on content provided by this channel. The hosts and guests on this channel are not liable for any direct, indirect, or other damages or adverse effects that may arise from the application of the information discussed. Medical knowledge is constantly evolving; therefore, the information provided should be verified against current medical standards and practices.
More places to find us:
Twitter: / optispanpodcast
Twitter: / optispan
Twitter: / mkaeberlein
Linkedin: / optispan
www.optispan.life/
Hi, I'm Matt Kaeberlein. I spent the first few decades of my career doing scientific research into the biology of aging, trying to understand the finer details of how humans age in order to facilitate translational interventions that promote healthspan and improve quality of life. Now I want to take some of that knowledge out of the lab and into the hands of people who can really use it.
On this podcast I talk about all things aging and healthspan, from supplements and nutrition to the latest discoveries in longevity research. My goal is to lift the veil on the geroscience and longevity world and help you apply what we know to your own personal health trajectory. I care about quality science and will always be honest about what I don't know. I hope you'll find these episodes helpful!

[@bob-ss4wx]

Matt is honest, and pulls no punches about health and lifespan! Optispan has become my go-to for information.

[@optispan]

Great to hear! -Tara

[@kellythomas763]

🤣

[@szghasem]

The argument I've heard in favour of time restricted/intermittent fasting is to reduce time spent above the average insulin level. This holds true, especially for people that are insulin resistant and/or have per-diabetes.

[@cactuscanine3531]

How would that change insulin if the calories are the same?

[@szghasem]

@@cactuscanine3531 Intermittent fasting reduces the time your insulin levels are high, which helps if you're insulin resistant or prediabetic. Fewer meals mean fewer insulin spikes, improving insulin sensitivity and blood sugar control. It's not just about calories but how often your body produces insulin.

[@cactuscanine3531]

@@szghasem but the insulin will stay higher for longer since you’re eating more.

[@szghasem]

@@cactuscanine3531 Actually, intermittent fasting means you eat less frequently, not more. This results in fewer insulin spikes. When you eat only within a certain window, insulin levels have more time to drop between meals, improving sensitivity and control. It's the opposite of what you're thinking

[@cactuscanine3531]

@@szghasem you eat more calories at one time so more insulin is released and lasts longer as food is absorbed. Not much difference in the long run.

[@edgarwilhelm8055]

Thank you very much for taking the time and letting us know what you think! Very informative!

[@60-Is-The-New-30]

EXCELLENT VIDEO!!!!!

[@nicholasarapis]

Thank you! Hope to see myself in one of your KZbin shorts 😂

[@60-Is-The-New-30]

@@nicholasarapis Actually, I am going to publish one or maybe two from this video. You guys keep it real. I LOVE THIS CHANNEL!!!!

[@Suryateja678]

first of all excellent content as everytime being a med student this is my current understanding Longevity for beginner : Maintain healthy Relationship, Do Strength Training, No Smoking, optimal Blood pressure is not getting the attention it needed, Measurements are the key here. Blood work every 3 months if you're very keen of this longevity journey. eye on HbA1C, lipid levels, check for any deficiency : VIT D, MG, ZINC. don't do mega-dosing of any supplements without knowing your levels. please Check your levels after you've used Vit D3 and also check for phosphate you can easily become hyperphosphatemia due D3 mega dosing. for skin: sunscreen, maybe tretinoin. Omega-3 (again, check your levels before taking and after), creatinine mono 5grams daily. Dexa scan ( to know body composition) Request: Want to know your thoughts on GlyNAC supplements and taurine. Thank you

[@aminataykanu]

I think sleep should be number one on the longevity list

[@Suryateja678]

@@aminataykanu how in world i forgot that!!

[@ryan_the_red_4907]

The candor around smoking and steroids is really important for people to hear from credible public figures 👏 Also ratings were thought provoking

[@stretchydave]

Very informative, great analysis and appreciate that different things work for different people..... I do traditional resistance training but have modified my weekly routine to use body weight exercises as well..... specifically a burpees like circuit incorporating squats and lunges..... I find it great for endurance and cardiovascular work.....as my knees are not so good running is out....thank you gentlemen..

[@kaceeboxers3580]

Great information. Happy to see some of the things we spend our money on ( outside of insurance coverage) are not just trendy but have supportive data behind them. Did deep dive (along with my doctor) on 23and Me roughly a decade ago and discovered several things - methyl donors, histamines, etc - and why certain supplements work for me and others make things worse. Both my husband and myself, 70ish, do HRT and bloodwork frequently - required. Scheduled for CNS Vital Signs testing as I want to know where my cognitive abilities are for my age - I asked for it. In preparation, I am doing all types of brain games. Can definitely see where my strengths and weaknesses are, but the good news is, improvement is occurring. I absolutely agree about the importance of maintaining muscle mass as we age. So much harder to gain muscle at our age, but not impossible, as our test results have demonstrated. Small gains, buts gains nonetheless. Let’s just say it is a daily battle/chore/thought process to maintain health as we age.

[@camarosspr]

Atherosclerosis death, disability No 1, no 3 Not dying today, specially after 60 Forget anti aging if not top diet

[@epigeneticnerd4244]

Love the podcast. Though I don’t understand the pessimism towards IF if it does result in caloric restriction. As Matt said, it’s hard to eat 3000 calories in one sitting. You naturally eat less. I think 2/3 of Americans would benefit from IF not have harm

[@michaelp205]

I feel the same way as Matt about IF. Conveniently nobody ever mentions that the benefits of IF are probably secondary to reduced calories. They all act like it's something revolutionary, but it's probably not. I don't think it's optimal for muscle protein synthesis either (eating all your protein in a small daily window) nor ideal for maintaining steady levels of nutrients (such as phytonutrients and water soluble vitamins).

[@epigeneticnerd4244]

@@michaelp205 nobody in America (

[@michaelp205]

@@epigeneticnerd4244 I agree. I eat only 2 meals a day and have done so for many years.

[@camarosspr]

Muscle mass the ultimate anti aging Having a bodybuilder body in the 90s

[@adinanica1198]

Thanks!

[@camarosspr]

KRAFT insulin survey An OGTT oral glucose tolerance blood test, test glucose & insulin 100 gm glucose test At fasting, 30 min, 1, 2, 3, 4 hours Check the charts were are you

[@camarosspr]

Casein Protein 6 hour constant dose. Greens 10 times better than avocado No calories, fiber, all Like half a big bag of spinach in a smoothy Arugula 10x NOX than beet Kale half bag too Will become nothing in the smoothie

[@jgarma]

20 pull-ups! Impressed.

[@nicholasarapis]

Agreed, especially right after a max effort VO2 max.

[@jgarma]

@@nicholasarapis Can you divulge what Dr. Kaeberlein's Vo2 max is? A top tier number is a powerful geroprotector.

[@nicholasarapis]

@@jgarma he wouldn’t mind me sharing. He’s above 50 which is elite for his age group. We’ll do a full episode on VO2 max at some point.

[@jgarma]

@@nicholasarapis I've always been impressed by Matt, and now more than ever. Like Peter Attia, he walks his talk.

[@robertdaymouse3784]

I am in high concurrence with these rankings. Surprised and disappointed Senolytics were not included.

[@optispan]

Thanks for the feedback. We'll include senolytics in a future tier list episode! - Tara

[@camarosspr]

CIMT Carotid intima media thickness test How much arterial liquid soft plaque Like not dying today, forget anti aging if you suddenly die.

[@camarosspr]

Technician certified by cardiorisk

[@adjusted-bunny]

Interesting. I was a bit perplexed that Matt regards alcohol as more unhealthy than smoking. I would have loved to know Matt's opinion on omega-3.

[@nicholasarapis]

I’ll make sure to include Omega-3 in the supplement tier list video. My guess is he’ll rank it A-tier. But stay tuned.

[@MichaelMerritt]

The surprising thing (to me) about microplastics is heating them in some cases released more but many plastics don’t need to be heated at all to release high levels of plastics. Room temp is enough is what at least one study showed. You just need to avoid them all together.

[@invertage]

Nice to hear skepticism away from the parroting. I like listening to all points of view and deciphering the bs. Where there is profit motive, that's where most of the bs is.

[@andreasneeb7448]

Very Interesting. I would be interested in an oral health episode. On youtube there is a lot of talk about nitric oxide and that we shoundnt use fluoride in toothpaste. On the other hand every doctor here in germany tells you to do the oposite and use fluoride to prevent desease. It would be nice to hear a science based view on that.

[@sherwinmoscow9455]

What I've learned about fluoride is: in toothpaste, fine. In water, there has been a correlation between fluoride and intellectual deficit of 4-5 points in children. There have been population studies where this has held to be true.

[@michael-qp9xd]

This is great. Could do same for just supplements - a few with some research showing benefit like eurolin a, fatty acid C-15, taurine, glynac, 17‐α estradiol, collagen, ashwagada , iulin, maybe some vitamins and minerals which studies showing maybe good percent population is deficient. Thanks

[@nicholasarapis]

Thank you! I added these to our list for a supplement tier list episode.

[@optispan]

Yes, great idea. In the meantime, you might find our previous episode on supplements interesting: kzbin.info/www/bejne/lYa7nJKvo6iBi9U. - Tara

[@fidrewe99]

He forgot about the effect of time restricted eating on the circadian rhythm, because there is clearly a benefit on that. I'm not talking about eating one meal per day or even a 16-8 pattern, but there must be some feeding window that is optimal to promote a healthy circadian rhythm. At the very least I know that eating too much to shortly before going to bed is going to mess up sleep.

[@jeffharten1111]

Very interesting! I would be interested in your opinion on a book entitled: The very Good News about Wine by Tony Edwards where he looks at hundreds of research studies regarding alcohol and wine in particular.

[@petercyr3508]

Learn and do everthing it takes to prevent or reverse insulin resistance. That means becoming a fat adapted fat burner producing ketones. This is at least 90% of the solution.

[@davidwelburn]

Very interesting video, but would have liked to have seen more supplements graded.

[@SilverFan21k]

Based longevity list

[@virgilkirschner5717]

Thanks so much Matt. One question, is there anything I can do about mouth sores that are attributed to using rapamycin?

[@nicholasarapis]

Stay tuned for an upcoming R files AMA episode. This should be covered.

[@wmp3346]

If you are doing OMAD and daily workouts you will be in a caloric deficit. You will also eat less calories. I don't get to wrapped in the term calories.

[@5kribbles]

It's interesting that you put resistance training slightly above cardio, while of course recognising both are critically important. My impression was that there is much stronger evidence for the correlation of VO2max with health-span than deadlift or bench press numbers.

[@nicholasarapis]

I believe Matt ranks strength training higher because you get the bone density, muscle mass, and strength benefits. While still getting some cardiovascular benefits (assuming you’re doing relatively high volume and perhaps supersets/shorter breaks) I personally love both and split my time 50/50 on them.

[@toomanymarys7355]

NEAT can be enough for longevity but not avoiding sarcopenia.

[@michaelp205]

@@nicholasarapis Your comment about the positive effects of anabolic steroids not being permanent, only potentially the side effects, made me think of the article "Brief exposure to performance-enhancing drugs may be permanently 'remembered' by muscles."

[@bobbobson4030]

Re uploaded?

[@peterz53]

Matt is so adamant about TRE not being of value, wish he would look at the actual studies (e.g. Lamming Lab DR vs TRE) and systematically critique them and in the presence of scientists who to the studies and not just assert. Seems fairly clear that even in isocaloric condition that when you give your body a break from dealing with digestion your health improves in many ways (lining of intestinal track, vascular endothelium, brain function).

[@nimblegoat]

Think pretty accurate, diet not really gone into. Considering cancer is a huge killer . Should be A tier. My country melanoma is high then for all countries plus breast , PSA for Prostate. Plus a colonoscopy for Bowel cancer is well worth it, as can remove any growths very early

[@rihe7045]

Maybe hyperbaric oxygen therapy may be helpful to prevent cognitive decline if money is no object.

[@dove72]

Sauna? Please give us your opinion of the evidence for or against sauna.

[@nicholasarapis]

Agreed, I’ll add the sauna and other hermetic stresses like ice baths in a future tier lost episode. Thank you.

[@optispan]

Matt has actually talked a bit about sauna in this previous episode: kzbin.info/www/bejne/fWfJkmSjgN-jbMU. There isn't currently a lot of human data about it. - Tara

[@Dan-uf2vh]

Yikes😬! You can't really know anything in depth if your position is to know it all, right? The thing with NMN is that if you have bad NAD (either as a result of aging or early on because you were super unlucky - inherited mitochondria / poisoned mitochondria), then it's an above A, it's an S. Otherwise, it's most likely a C and moving up as you age. If you have chronic fatigue, anxiety, and/or body odor, give it a try! There's a very good chance it will make a *major* positive impact.

[@timskolnik3819]

This guy is the anti David Sinclair

[@benv.5170]

Nmn is not d tier

[@cactuscanine3531]

Dexa scan not a requirement. What’s it gonna show that you can’t figure out looking in the mirror. And cancer screening not an A? Seriously? And moderate alcohol is 1-2 drinks per day not per week. I’m far less impressed with Matt after this video.