Laugh Lines with Kim & Penn Holderness

Episode: The Truth About Longevity with Dr. Eric Topol

Release Date: November 11, 2025
Guests: Dr. Eric Topol

Episode Overview

Core Theme:
Kim and Penn Holderness sit down with renowned cardiologist and author Dr. Eric Topol to separate fact from fiction about aging well, longevity, and healthspan. Using a blend of humor and evidence, they challenge wellness myths, explore the latest scientific breakthroughs (especially around Alzheimer’s prevention), and dig into how listeners can take charge of their future health—without falling for empty trends.

Key Discussion Points & Insights

1. The Truth About Aging Well

• Aging is inevitable, but poor health is not: Dr. Topol emphasizes that we can extend our healthspan (the years we feel healthy and active) even if we can’t stop aging.
• Physical activity matters most: “If you keep working at it, you can really get that activity to a high level and sustain it. And that's going to be a very positive way to promote healthspan.” (Dr. Topol, 13:37)

2. Debunking Popular Longevity Myths & Trends

Many wellness trends are unsupported by data, and some are even potentially harmful or pointless.

a. The Protein Craze

• High-protein diets and products are unnecessary for most people and may promote inflammation.
  • "This promotion of very high protein…not at all substantiated." (20:07)
  • Recent studies show low protein can actually enhance healthy aging.
• European diets (e.g., in Germany) focus on anti-inflammatory foods rather than protein-heavy processed snacks.

b. Saunas & Cold Plunges

• Sauna and cold plunge “biohacks” are not supported by evidence for longevity or brain health.
  • Cold plunges can be dangerous as a cardiac stress test for older adults.
  • "There are no data, zero, to support these things to promote healthspan." (23:26)
• Saunas may offer relaxation but not proven health benefits related to longevity.

c. Rapamycin and Other “Longevity Drugs”

• Rapamycin has only shown promising effects in mice, and suppresses the human immune system—leading to infections even at low doses.
  • "No one knows if it works in people...We do know it suppresses the immune system." (25:12)
• Caution is advised until actual human data emerges.

d. GLP-1 Agonists (Ozempic, Mounjaro, etc.)

• These drugs show broad benefits beyond weight loss—lowering inflammation, protecting the heart, kidneys, liver, and possibly even helping prevent Alzheimer's.
  • "We've never had a drug class that is this broad a benefit for every organ." (29:05)
• Microdosing for “prevention” lacks data; insurance/cost/access issues remain.
  • Large, rigorous trials are underway for prevention of Alzheimer’s and even treatment for long COVID.

e. Whole Body Scans & Other Screens

• MRI-based "full body scans" haven't demonstrated benefit in preventing disease; often lead to unnecessary, risky procedures from false positives.
  • "Getting a total body MRI isn't preventing anything...If it shows up on an MRI, it's not a trivial cancer." (46:31)
• Blood-based cancer screening holds far more promise for early detection.

f. Weighted Vests & “Rucking”

• No evidence that “rucking” or walking with weighted vests offers unique longevity advantages over other resistance exercises.
  • "This is ridiculous. This is totally ridiculous. ... It's not going to hurt you, but...that's not any better than bands, plunges, weights..." (60:29)
  • Any resistance or core training benefits bone density and muscle as we age.

3. New Tools for Prevention & Hopeful Breakthroughs

a. Alzheimer's Prevention and Biomarkers

• Blood tests (like P Tau217) can now reliably predict risk and timing of Alzheimer's, offering a window for intervention.
  • "This P Tau217...tells you if you have in the next 15 years, do you have any risk of Alzheimer's..." (36:30)
• Gene tests (APOE4, polygenic risk) + "organ clocks" (age of organs by blood) will soon help stratify and personalize prevention.
• Prevention—not cure—is the focus; first-ever true prevention trials of Alzheimer’s starting soon.

b. Organ “Clocks”

• Next-generation checkups will soon include “immune clocks” or “organ clocks” from blood tests, highlighting which body systems are aging faster and targeting prevention accordingly.
  • "We can get from a blood test the clock of each organ of your body..." (41:45)

c. Immune System: The Real Key to Long Life

• Genetics account for less of the difference in healthspan than previously thought.
• An intact, well-functioning immune system is the most powerful predictor of healthy aging.
  • Supported by anti-inflammatory diets (like Mediterranean), adequate sleep, and resistance exercise.
• Hormone replacement for women is highlighted as a misunderstood and underutilized tool for immune and overall health.

d. Vaccines and Unexpected Protectors

• Shingles vaccination in midlife has been linked to a lower risk of Alzheimer’s (20–25% reduction in risk).
  • "You get a shingles vaccine age 50 and older, you get a 20, 25% protection from Alzheimer's." (54:56)

4. Practical Advice: What Actually Works for Longevity?

• Evidence-backed strategies:
  • Anti-inflammatory Mediterranean diet (produce, nuts, olive oil, fish): "That's the only one that has the goods in terms of evidence." (58:38)
  • Regular physical activity—both aerobic and resistance/strength training
  • Adequate, regular sleep—especially “deep” sleep tracked by wearables (with limiting factors like late eating, alcohol, and poor schedule)
  • Keeping immune system robust (diet, vaccine boosters, hormone replacement if appropriate)
• Watch out for predatory longevity clinics and “miracle” supplements:
  • "There is no such thing as a true anti-aging supplement." (65:54)
• Be proactive, but skeptical:
  • The best offense is to be an informed patient: physicians may lag behind on new preventive tools, so self-advocacy matters.

Notable Quotes & Memorable Moments

• On aging with optimism:

  • "We have to accept that aging is inevitable, but we don't have to accept that you can't stay healthy most of your life..." (Dr. Topol, 13:37)

• On the protein craze:

  • "If you go to the 1 gram per pound per day, you're getting so much protein, the extra you're excreting, or it will also promote inflammation. ... This craze right now has no good evidence to support it except that it's making some people...wealthy.” (Dr. Topol, 20:07; 21:29)

• On cold plunges:

  • "This is dangerous. ... Last thing you want to do is hit a cold plunge; that's a stress test for your heart." (23:43)

• On GLP-1s:

  • “We've never had a drug class that is this broad a benefit for every organ that we've seen.” (29:05)

• On Alzheimer's hope:

  • "We're going to be able to prevent Alzheimer's. That's what's so exciting." (35:37)
  • "This P Tau217...for the first time, we have a marker, markers that can help us guide that we are going to prevent or defer Alzheimer's for many, many years.” (38:10)
  • Kim: “I’m really trying hard not to cry right now because you never hear any sign of hope when it comes to this.” (39:08)

• On “Organ Clocks”:

  • "It's like taking your car in...It will say all your organs are intact, in fact, they're slow aging; or oh, there's one here...could be the alert for a possible risk of cancer." (41:47)

• On full body scans:

  • “There's never been a study to show net benefit, and there's so many patients who then pursue a rabbit hole...” (43:52)

• On rucking/weighted vests:

  • “This is ridiculous. ... But that shouldn't be centered, that's the only way to keep up your bone density.” (60:29, 62:05)

• On resisting hype and focusing on evidence:

  • “There’s a lot of predators out there...There is no such thing as a true anti-aging supplement.” (65:54)

Important Timestamps

• 13:37 — Dr. Topol’s core perspective: Aging is inevitable, but healthy aging is within our control
• 20:07–22:11 — Deep dive on the “protein craze” and its problems
• 23:26–24:29 — Cold plunges and saunas debunked
• 25:12–26:13 — Rapamycin: hype vs. reality
• 27:51–29:05 — GLP-1 drugs: real promise and current limitations
• 35:37–41:32 — Breakthroughs in blood-based Alzheimer’s diagnostics and prevention
• 41:45–43:01 — The future of “organ clocks” in checkups
• 46:31–47:20 — Full body scans vs. blood tests for cancer
• 54:56 — The unlikely Alzheimer’s reduction from the shingles vaccine
• 55:41–58:22 — Building better sleep for improved health
• 58:38–59:47 — Mediterranean diet: the undisputed longevity champion
• 60:29–62:05 — Weighted vests and effective resistance training
• 65:54 — The perils of predatory longevity clinics and supplements

Main Takeaways ("Three-Piece Nugget")

Penn’s end-of-show wrap-up:

1. Blood tests are rapidly advancing:
   • They are revolutionizing early detection of disease, with organ clocks and Alzheimer’s prediction as game-changers.
2. GLP-1 agonists have real multisystem benefits:
   • These medications show effects on weight, organ health, brain health, and more, though more research is underway.
3. Don’t buy wellness hype without real evidence:
   • Most TikTok trends (saunas, rucking, protein overload, miracle supplements) either do nothing special or just drain your wallet.

Tone and Takeaways

The episode strikes a warm, hopeful, and practical tone—myth-busting with a smile. Dr. Topol offers concrete hope for prevention, especially in Alzheimer’s care, and focuses on interventions that are actionable, accessible, and future-oriented. Kim and Penn’s playful skepticism and candid questions ensure listeners see both the pitfalls of fads and the genuine optimism of new science.

Bottom line: Laugh as you age, and focus on evidence—not empty trends—for a longer, healthier, happier life.

For Next Time

• Kim and Penn tease a follow-up Q&A episode with Dr. Topol—listeners can write in or call with questions.
• “It is the first time we've left a discussion with a doctor, when we've talked about Alzheimer's, with smiles on our faces. That I feel hopeful.” — Kim (67:38)

Find Dr. Topol’s work: Super Agers: An Evidence Based Approach to Longevity
Contact Show: podcast@theholdernessfamily.com | 323-364-3929