Podcast Episode Library

Peter Attia joins Andrew Huberman to discuss the four pillars of longevity medicine: exercise, nutrition, sleep, and emotional health. They cover ApoB as the master cardiovascular risk biomarker, the case for aggressive LDL lowering, and why VO2 max is the strongest predictor of all-cause mortality.

David Sinclair presents his information theory of aging and the sirtuins-NAD+ axis. The episode covers NMN, resveratrol, fasting, and the emerging science of epigenetic reprogramming as a path to biological age reversal.

Rhonda Patrick covers the landscape of micronutrient deficiencies in modern populations, focusing on vitamin D, omega-3s, and magnesium. She explains why suboptimal levels of these nutrients accelerate aging and how to optimize intake through diet and supplementation.

Huberman's foundational sleep episode covers the neuroscience of the circadian system, the role of adenosine in sleep pressure, and evidence-based tools for optimizing sleep quality — including morning light exposure, temperature, and caffeine timing.

Huberman covers the science of resistance training adaptations, optimal programming, progressive overload principles, and the profound evidence linking grip strength and muscle mass to longevity and metabolic health.

Matt Kaeberlein, one of the world's leading aging researchers, gives a comprehensive breakdown of rapamycin's mechanisms, the ITP data on lifespan extension, the Dog Aging Project, and the translational case for human use.

Exercise physiologist Inigo San Millan explains the metabolic basis for Zone 2 training, how to identify your Zone 2 threshold using lactate or respiratory rate, and why this training modality is the most powerful lever for metabolic health and longevity.

Matthew Walker and Peter Attia go deep on sleep science — sleep stages, glymphatic clearance, the cardiovascular and cognitive costs of sleep deprivation, and practical strategies for improving sleep architecture.

Attia argues that VO2 max is the single strongest predictor of all-cause mortality and makes the case for aggressive VO2 max training throughout life. He covers how to measure it, how to improve it, and the dose-response relationship with mortality.

Attia's most comprehensive episode on cardiovascular risk covers ApoB, Lp(a), the LDL-causality evidence, why standard lipid panels miss important risk, coronary calcium scoring, and how to think about lifetime cardiovascular risk management.

Nir Barzilai, principal investigator of the TAME (Targeting Aging with Metformin) trial, explains the scientific rationale for metformin as a longevity intervention, the observational data from diabetics outliving non-diabetics, and what the trial aims to prove.

A thorough rehabilitation of the evidence on menopausal hormone therapy, including a detailed critique of the WHI study that scared women away from HRT for decades, the updated data on estrogen safety, and why withholding HRT may cause more harm than benefit.

Attia covers the biology of cancer, the somatic mutation theory vs. metabolic theory, practical risk-reduction strategies, early detection tools including liquid biopsy, and how exercise and metabolic health dramatically alter cancer risk.

Attia provides a rigorous analysis of the SELECT trial showing semaglutide's 20% reduction in MACE events in obese non-diabetics, the metabolic and cardiovascular mechanisms at play, and how to think about GLP-1 agonists as a longevity tool in patients without diabetes.

A standalone deep dive into why ApoB is causally related to atherosclerotic cardiovascular disease, the Mendelian randomization evidence, the case for treating to ApoB rather than LDL-C, and why starting lipid-lowering therapy decades earlier changes lifetime risk dramatically.

Attia synthesizes the epidemiological and mechanistic evidence linking muscle mass and strength to all-cause mortality — covering the mechanisms (insulin sensitivity, glucose disposal, fall prevention, metabolic reserve), optimal targets for different age groups, and programming strategies.

Rhonda Patrick's seminal episode on sauna research covers the Finnish cohort data showing 40% reduced cardiovascular mortality with frequent sauna use, heat shock protein induction, growth hormone release, and the parallels between sauna and aerobic exercise adaptations.

The most thorough review of sulforaphane available in podcast form. Rhonda covers Nrf2 pathway activation, sulforaphane's anti-cancer mechanisms, autism spectrum research, impact on brain inflammation, and how to maximize sulforaphane yield from broccoli.

James Kirkland, a pioneer of senolytic research at Mayo Clinic, explains the SASP, how senescent cells accumulate to drive aging, the DQ (dasatinib + quercetin) combination studies, fisetin data, and the trajectory of clinical translation.

Peter Attia joins Chris Williamson to discuss his book Outlive — covering the framework of Medicine 3.0, the four horsemen of death, why marginal decade thinking should guide our health choices, and the often-neglected emotional and psychological dimension of longevity.

Don Layman, one of the world's foremost protein metabolism researchers, explains the leucine trigger for muscle protein synthesis, why current RDA recommendations are grossly inadequate for older adults, the anabolic ceiling per meal, and how to structure protein intake for maximal muscle preservation across aging.

Exercise scientist Stuart Phillips covers the mechanistic relationship between muscle mass, strength, and longevity — including muscle's role as a metabolic organ, the protein dose-response for MPS, plant vs. animal protein comparisons, and why strength training is the most important longevity intervention.

Epigenetic clock pioneer Steve Horvath explains how he discovered that DNA methylation patterns encode biological age, validated across dozens of tissue types. He covers what accelerates and decelerates the clock, the Yamanaka factor reprogramming results, and next-generation clock development.

A comprehensive review of the science behind cold water immersion, cold showers, and cryotherapy. Covers dopamine neurobiology, norepinephrine release, metabolic effects including brown adipose tissue activation, and optimal protocols.

A deep dive into creatine's evidence base extending far beyond athletic performance. Covers creatine's role in cognitive function, depression, brain injury recovery, and the extraordinarily robust safety profile established across decades of research.

Bryan Johnson details his Blueprint protocol — a rigorously self-tracked longevity experiment involving hundreds of biomarkers, a precise plant-based diet, and a large intervention stack. He and Huberman discuss epigenetic age reversal, the role of sleep as the non-negotiable foundation, and the data his team has published.

Huberman covers the neuroscience and endocrinology of GLP-1 receptor agonists, explaining how semaglutide and tirzepatide suppress appetite at the hypothalamic level, their remarkable cardiometabolic trial data, their potential longevity implications, and the open questions around muscle loss and long-term use.

An updated, comprehensive episode on testosterone — covering the TRAVERSE trial results, lifestyle interventions to optimize testosterone naturally, when TRT is and isn't appropriate, and the evolving evidence on testosterone's relationship to longevity in men and women.

A neuroscience-grounded approach to meditation and focus training. Huberman covers the Default Mode Network, how different meditation styles create different brain state changes, NSDR (non-sleep deep rest), and practical protocols for neuroplasticity.

Huberman reviews the growing evidence base for berberine as a metabolic intervention — covering its AMPK activation mechanism, head-to-head comparisons with metformin, effects on gut microbiome, and optimal dosing protocols.

Robert Sapolsky explains the biology of chronic stress and its devastating effects on longevity — from telomere shortening to hippocampal atrophy. He covers the HPA axis, cortisol dysregulation, and why social hierarchy profoundly shapes lifespan.

Attia makes the case for prioritizing protein in the longevity diet — covering muscle protein synthesis, leucine thresholds, leucine's mTOR activation, optimal timing, the case for 1g/lb body weight, and how to reconcile this with mTOR longevity concerns.

Attia reviews the science on intermittent fasting, time-restricted eating, and extended fasting — covering metabolic switching, autophagy induction, effects on body composition, and how to think about the tradeoffs with muscle retention.

Attia covers the nuanced evidence on TRT for men, including the historical cardiovascular concerns, the reassuring TRAVERSE trial data, how to properly diagnose hypogonadism, and optimal monitoring protocols.

Attia explains how continuous glucose monitoring can transform metabolic understanding even in healthy individuals — revealing hidden glucose variability, food-specific responses, the effect of sleep and stress on blood sugar, and how this feedback accelerates behavior change.

Attia explains how DEXA scanning provides superior body composition data compared to BMI or weight alone — covering visceral adipose tissue (VAT), muscle mass distribution, bone density, and how to use DEXA data to guide interventions.

Dale Bredesen explains the multi-factorial nature of Alzheimer's disease, his ReCODE protocol targeting 36 pathological mechanisms, and case studies of cognitive reversal in early-stage patients. The episode covers ApoE4, sleep, metabolic health, and hormonal optimization.

Attia reviews the current evidence base for the Galleri multi-cancer early detection test — the PATHFINDER study, sensitivity and specificity data across cancer types, the importance of stage at detection, and how he integrates this into his practice.

Attia makes a compelling argument that the goal of longevity medicine should be maximizing healthspan — quality of life in the final decade — not just adding years. He covers the compression of morbidity hypothesis, how to define and measure functional longevity, and what the current data says.

A detailed examination of omega-3 fatty acid research including EPA and DHA's roles in neuroinflammation, synaptic plasticity, and depression. Rhonda covers the ApoE4 genotype interaction with DHA and the evidence for high-dose omega-3 in specific populations.

Rhonda Patrick covers the molecular biology of autophagy — the cellular recycling process that declines with age and is activated by fasting. She explains the implications for protein aggregation diseases, cancer prevention, and general longevity.

Rhonda reviews the mechanisms by which aerobic exercise protects and enhances brain function — BDNF induction, hippocampal neurogenesis, VEGF production, and the striking human data on exercise reversing hippocampal volume loss in older adults.

Rhonda Patrick's comprehensive vitamin D episode covers the evolutionary mismatch causing widespread deficiency, vitamin D's role as a transcription factor regulating 200+ genes, immune function, cancer prevention, and how to test and optimize levels.

Rhonda Patrick covers magnesium's role across 300+ enzymatic reactions, the widespread deficiency in Western populations, magnesium's critical role in DNA repair, sleep quality, and insulin sensitivity, and how to choose between the many forms.

Rhonda reviews the emerging research on combining sauna heat exposure with cold water immersion — covering the hormetic stress synergy, cardiovascular adaptations, the effect on growth hormone and norepinephrine, and how the contrast sequence affects outcomes.

Rhonda digs into the most recent mega-dose omega-3 trial data — VITAL, STRENGTH, and REDUCE-IT — reconciling apparently contradictory results, explaining the EPA-only vs. EPA+DHA distinction, and updating her personal dosing recommendation with the latest mechanistic insights.

A rigorous update on NAD+ supplementation — covering the most recent NMN and NR human clinical trials, what they show about bioavailability and tissue NAD+ elevation, the ongoing uncertainty about whether elevated NAD+ translates to functional benefits, and Rhonda's current take.

Sinclair introduces his information theory of aging — the idea that aging is fundamentally a loss of epigenetic information and that this information is not permanently destroyed, merely corrupted. He introduces the concept of the epigenetic clock and the future of age reversal.

Morgan Levine, developer of the PhenoAge epigenetic clock, explains how biological age differs from chronological age, how epigenetic clocks are validated, what they actually measure, and the interventions most consistently associated with biological age reduction.

A focused discussion on mitochondrial decline as a central aging mechanism — covering the free radical theory, mitophagy, the mitochondrial membrane potential, and interventions including urolithin A, CoQ10, and NMN that target mitochondrial health.

Matthew Walker in long-form covers every major dimension of sleep science: the evolutionary purpose of sleep, the catastrophic effects of sleep deprivation, why naps aren't equivalent, how alcohol sabotages sleep architecture, and his top recommendations.

Epidemiologist Tim Spector shares insights from the British Gut Project and ZOE study — covering how microbiome diversity predicts longevity, why fermented foods outperform probiotics, the role of dietary diversity, and personalized nutrition.

Peter Attia's first major appearance on Ferriss — covering his personal journey from surgery to preventive medicine, the framework he uses with patients, his views on fasting, and his unconventional approach to lipid management.

Rhonda Patrick covers a broad sweep of longevity-relevant science with Ferriss — from sauna protocols and cold exposure to vitamin D dosing, omega-3 adequacy, and how to think about micronutrient optimization across a lifespan.

Stanford nutrition researcher Christopher Gardner, who led the DIETFITS trial, discusses the challenges of dietary RCTs, the DIETFITS findings on low-carb vs. low-fat diets, the primacy of food quality over macronutrient ratio, and the common ground between seemingly opposing dietary camps.

Simon Hill provides a systematic, evidence-graded review of omega-3 supplementation — covering the reconciled trial data from VITAL, ASCEND, and REDUCE-IT, the EPA vs DHA distinction, optimal dosing, and who benefits most based on current evidence.

Dr. Gabrielle Lyon introduces her muscle-centric medicine framework — arguing that skeletal muscle, not adiposity, is the primary organ we should target for longevity. She covers muscle's role in insulin sensitivity, immune function, and metabolic reserve, and why the current obesity-centric model misses the bigger picture.

Gabrielle Lyon and Don Layman discuss the synergistic relationship between dietary protein and resistance training — why each amplifies the other's effects on MPS, the critical importance of leucine, and how to structure nutrition and training for maximal muscle retention across aging.

Lyon covers the specific physiological challenges women face in maintaining muscle across perimenopause and menopause — the role of declining estrogen in accelerating muscle loss, the evidence for heavier loading in older women, and how to structure programming for longevity outcomes.

Tim Spector reviews findings from the ZOE personalized nutrition study — one of the largest nutritional studies ever conducted. He covers the microbiome signatures associated with healthy aging, individual variation in food responses, and why dietary diversity is the most actionable microbiome intervention.

Tim Spector and ZOE co-founder Jonathan Wolf discuss what continuous glucose monitoring reveals about individual metabolic responses, how to interpret glucose variability, and how the ZOE program uses CGM data combined with microbiome profiling to create personalized dietary recommendations.

Spector reviews the head-to-head evidence on fermented foods versus probiotic supplements — covering the Stanford Sonnenburg lab RCT showing fermented foods' superiority in reducing inflammatory markers, the microbiome diversity mechanisms, and practical recommendations.

Peter Attia discusses the four horsemen of death (cardiovascular disease, cancer, metabolic disease, and neurodegeneration), why prevention must begin in the 20s and 30s, the role of emotional health in longevity, and his framework for thinking about living well in the final decade of life.

Nick Norwitz, a Harvard/Oxford metabolic researcher, explains the lean mass hyper-responder (LMHR) phenotype — individuals who experience dramatic LDL elevation on ketogenic diets despite ideal metabolic health. He covers the metabolic mechanism, the implications for cardiovascular risk, and his own n=1 experiment.

Norwitz covers the metabolic health crisis from a mechanistic perspective — the progression from insulin resistance to Type 2 diabetes to cardiovascular disease, how to measure insulin sensitivity, and the dietary and lifestyle interventions with the most robust evidence for improving it.

Norwitz provides a rigorous mechanistic explanation of GLP-1 receptor agonist biology — how endogenous GLP-1 works, what semaglutide and tirzepatide do differently, the CNS appetite suppression mechanism, and the emerging evidence on their metabolic effects beyond weight loss.

Sinclair provides a 2024 update on the epigenetic reprogramming field — covering progress since the landmark optic nerve paper, new data from Altos Labs and Calico, the first applications moving toward human trials, and the regulatory landscape for age-reversal therapies.

Sinclair discusses his personal dietary approach including his daily NMN/NR protocol, his plant-forward eating pattern, intermittent fasting practice, and the scientific rationale behind each choice. Provocative discussion on protein restriction and mTOR.

Sinclair explores the aging of the female reproductive system as a model for aging more broadly — covering egg quality decline, the molecular mechanisms, what NAD+ restoration and epigenetic reprogramming might offer, and the provocative emerging research on reversing ovarian aging.

David Sinclair joins Lex Fridman to discuss the information theory of aging, his personal longevity protocols, the potential of epigenetic reprogramming, and his vision for a world in which aging is treated as a disease. Wide-ranging conversation covers philosophy, policy, and science.

SENS founder Aubrey de Grey presents his engineering framework for defeating aging — the seven categories of aging damage (SENS), the progress of rejuvenation biotechnology, and a timeline to actuarial escape velocity. Provocative and rigorous in equal measure.