Podcast
Longevity Now!
Hosted by Priyank Sharma · EN
The Vita Veda Podcast!
10episodes
Episodes
Newest firstAll episodes
Ep 32 | Benchmark more often to improve physical functionality
4w ago00:03:28Tap to summarizeMost people only benchmark their strength, mobility, and other physical health once a year, but increasing it to quarterly results in better results. Tune in to find out why Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
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Ep 31 | These 6 physical metrics extend healthspan
Jun 2600:14:57Tap to summarizeAre you checking the 6 domains of physical health that keep people stay strong, mobile, and independent for decades longer? Dr. Patrick Donovan breaks them downWhere to find our guest, Dr. Patrick Donovan, PT, DPT:Website | https://www.heatherlanept.com/Instagram | https://www.instagram.com/drdonovan_healthspan/Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Timestamps:00:00:00 — Introducing the Capacity Compass00:01:00 — How the Assessment Works00:02:05 — Strength00:04:01 — Mobility 00:07:35 — Balance 00:10:15 — Cardiovascular Endurance00:11:42 — Gait00:14:15 — Chronic ConditionsDisclaimerThis audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.
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Ep 30 | You can improve physical functioning at any age
Jun 1900:07:50Tap to summarizeIf you've never been to a gym and you're in your 60s, can you still improve? Dr. Donovan draws from his experience working with older adults to answer one of the most common questions in longevity.Timestamps:0:00 - Rethinking physical therapy as preventive care1:46 - Aging role models shape our trajectory3:11 - What older adults are actually capable of4:07 - Meeting clients where they are6:06 - Goal-driven programs7:04 - Physical therapy as ongoing primary care for physical healthWhere to find our guest, Dr. Patrick Donovan, PT, DPT:Website | https://www.heatherlanept.com/Instagram | https://www.instagram.com/drdonovan_healthspan/Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/Where to find us:Website | https://vitaveda.healthYouTube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
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Ep 29 | The evidence behind purpose expanding lifespan
Jun 1200:06:03Tap to summarizeWe all know living with purpose improves our experience of life, but did you know there is evidence showing it increases lifespan? I break down the science in this videoTimestamps: 00:00 - Intro00:34 - The 2019 JAMA Study03:56 - Why It Works: The Biological Mechanism05:27 - Why the Mental Side of Longevity MattersWhere to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Reference/s:https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2734064?utm_source=openevidence&utm_medium=referralDisclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
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Ep 28 | Advanced Thyroid Health with Dr. Dana Gibbs
Jun 501:28:14Tap to summarizeMost people who struggle with hypothyroidism are told the same thing: their TSH is normal, so everything is fine. Dr. Dana Gibbs, board-certified ENT surgeon, thyroid and hormone specialist, makes a compelling case for why that's not good enough, and what patients and physicians should be doing instead. She explains the Total T3 to Reverse T3 ratio, why excess T4 can backfire, how undertreated thyroid dysfunction drives infertility and miscarriage, and what lifestyle factors silently sabotage treatment Where to find our guests:Website - https://danagibbsmd.com/YouTube - https://www.youtube.com/@danagibbsmd8190 Podcast - https://podcasts.apple.com/us/podcast/beyond-the-thyroid/id1756413327 Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Timestamps00:00:00 - Introduction: Dr. Dana Gibbs00:01:17 - Dr. Gibbs' personal thyroid journey00:05:18 - The diagnosis breakthrough00:10:11 - Armour Thyroid vs. Levothyroxine00:13:07 - Hashimoto's Disease: Triggers & prevalence00:20:04 - The thyroid lab panel explained00:36:32 - Thyroid, fertility & miscarriage00:46:54 - Lifestyle factors that disrupt thyroid function00:52:07 - Thyroid management in pregnancy01:02:49 - Thyroid issues in men01:13:01 - Cortisol, sleep & stress management01:22:37 - Finding the right thyroid doctorThe Core Thyroid Lab Panel (5 Tests)Free T4Free T3Total T3Reverse T3TSHIdeal ranges Dr. Gibbs targets:Free T3: 3.4–4.0 (lab reference range is 2.0–4.4, but she considers anything below 3.4 suboptimal in symptomatic patients)TSH: 1.0–2.0 (lower half of normal); below 2.5 if trying to conceiveTotal T3 : Reverse T3 ratio: 10:1 or higher (below 10 indicates the body is breaking down rather than building T3)When to also add antibodies (TPO + Thyroglobulin):Abnormal results on the core 5Trying to conceive or history of miscarriageFamily history of Hashimoto'sSymptomatic male patients with low testosteroneSymptoms That Warrant a Thyroid WorkupDr. Gibbs’s core list includes:Fatigue, especially worse than peers or worsening over timeDifficulty getting out of bed in the morningPoor sleep or frequent wakingBrain fog / difficulty concentrating or memorizingHair loss or thinningLoss of outer third of eyebrowsUnexplained weight gain or difficulty maintaining weightCold hands and feetConstipationRecurrent illness / low immunityLow libido (in men and women)Menstrual irregularities or fertility problemsCommon Triggers for Hashimoto's DiseaseViral illness (e.g., mono, URI)Extreme psychological stressPregnancy or deliveryMenopauseAny event that causes rapid hormonal fluctuationLifestyle Factors That Raise Reverse T3(and suppress thyroid function - fix these first)Over-exercise / overtrained athlete syndrome - body interprets it as chronic stressCaloric restriction below basal metabolic rate - body perceives starvationLow protein intake - even in overweight patientsNutrient deficiencies - especially iron, B vitamins, healthy fatsHigh insulin / insulin resistance - very common in Hashimoto's patients (double the general population rate of ~35%)Chronic psychological stress and elevated cortisolCircadian disruption (e.g., night shift work)Rapid weight loss (including GLP-1 use without proper dietary support)GLP-1 / Weight Loss Considerations for Thyroid PatientsRapid weight loss can raise Reverse T3 by signaling starvationMust maintain adequate protein intake even when appetite is suppressedMust continue resistance/strength training - not just cardioMust maintain B vitamins, minerals, and healthy fatsBest candidates: people with high insulin resistance or uncontrollable sugar cravingsConcern: GLP-1 use in Hashimoto's patients without these safeguards may worsen the T3:rT3 ratioSleep & Cortisol Management StrategiesWhat has worked for Dr. Gibbs personallyGet thyroid optimized first - poor sleep is often a symptom, not the root causeSplit thyroid dose and take the first dose very early in the morning (even at a middle-of-the-night bathroom wake-up) to prime cortisol for proper morning riseAdrenal glandular supplement - taken early morning and a small dose at bedtime to support the natural cortisol curveHot shower immediately before bed - helps with cold extremities and faster sleep onsetYoga nidra meditation - for middle-of-the-night wakefulness; most effective within 15 minutesReferences: Dr. Dana Gibbs’s education website - http://www.thyroidclarity.com Physician integrative hormone management class and discussion group - http://thyroidclarity.com/endo-optin https://wlwt.com/article/doctors-screenings-colorectal-cancer-young-adults/70320212 DisclaimerThis audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk. The content on this podcast and video cast are not intended to be a substitute for professional medical advice, diagnosis or treatment. Any listener or watcher of this information should not disregard or delay in obtaining medical advice from any medical condition they have and they should seek assistance of their healthcare professionals for any such conditions. We take all conflicts of interest very seriously. For all disclosures and companies we invest in or advise, please visit our website.
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Ep 27 | The approach to habit change that works
May 2900:05:17Tap to summarizeI’ve seen people stay stuck for years with their habits because of small things. Once you fix those, everything else gets easier. Here are a few examples that actually worked.Examples of Behavioral Hacks for Longevity That Can Help You: Key TakeawaysCold Showers for Mental GritStart your shower warm and gradually make it cooler over time until you're on max cold. This builds mental resilience and the adrenaline boost carries you through the rest of your day.The "Two's Protocol" for Strength TrainingIf you're short on time or traveling, try two exercises, twice a week, two sets each. Push-ups and squats require no equipment and can be done anywhere. Consistency beats intensity, this simple routine can actually build strength over time.The 10-Minute Interval Hack to Break a PlateauSet a 10-minute timer with a 1-minute counter. Each minute, do a small number of reps (about 25% of your max). Rest the remainder of the minute, then repeat. Over 10 minutes you'll accumulate far more total reps than a standard set!Cool Your Feet to Sleep BetterYour hands and feet act as temperature regulation vents for your body. If you're sleeping too hot, stick your feet out from under the covers and point a small fan at them. If you're too cold, keep your hands and feet covered and insulated. It's a free alternative to expensive sleep-cooling gadgets and works surprisingly well.Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
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Ep 26 | Crucial Physical Capacities for Aging
May 2201:23:03Tap to summarizeI sat down with Dr. Patrick Donovan, PT, DPT, founder of Heather Lane PT, to dig into physical capacity for Longevity. It is one of the biggest things people fear losing as they age, and yet most of us wait until something breaks before we do anything about it. We walk through his Capacity Compass framework covering the 6 domains of physical health everyone needs to proactively manage to ensure they can live the life they want well into their golden years. Where to find our guest, Dr. Patrick Donovan, PT, DPT:Website | https://www.heatherlanept.com/Instagram | https://www.instagram.com/drdonovan_healthspan/Facebook: | https://www.facebook.com/people/Heather-Lane-Physical-Therapy-and-Wellness/61561488149188/Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@vitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/ Timestamps00:00:00 – Introduction to proactive physical therapy00:14:37 – The Capacity Compass: 6 metrics that help extend health span00:17:50 - Strength: Upper vs. lower body & real-world goals00:24:03 - Mobility: Squats, lunges & joint range of motion00:33:04 - Balance: What's at stake & how to test it00:39:11 - Endurance & cardiorespiratory fitness00:44:25 - Gait & walking speed00:49:54 - Chronic condition management00:59:47 - How often should you check in?01:03:28 - Virtual Physical Therapy: Access and effectivenessThe 6 Domains of the Capacity Compass1. StrengthDefinitionThis is your capacity to get up from a chair, get off the floor, carry groceries, climb stairs, and move your own body weight through daily life without needing to hold on, compensate, or ask for help.Importance for longevityRequired for nearly every daily functional demand like getting out of a car, picking something up off the floor, and walking up stairs with bags. When body strength declines and goes unaddressed, the downstream effects compound: gait slows, balance deteriorates, and activities get quietly dropped from life. Key tests: 5x Sit-to-Stand: Sit in a standard chair with arms crossed over your chest. Stand up fully and sit back down 5 times without using your hands. Floor Get-Up: Lower yourself all the way to the floor and stand back up without touching a wall, chair, or other surface. Other important info:The goal is to work backward from what you want your 75 or 80-year-old life to look like and build enough reserve now that you never fall below that threshold. Strength gains take 8 to 16 weeks to establish, so the earlier you build the habit of maintaining it, the more buffer you have.Upper body strength is relevant but secondary to lower body strength in the Capacity Compass unless you have specific overhead goals (competitive swimming, getting luggage into an overhead compartment). When it is tested, the progression is: counter pushup, chair pushup, floor pushup.A common misconception is that strength training requires a gym. Most functional strength work can be done at home with bodyweight and household objects.2. MobilityDefinition:The ability to move your joints through their full range of motion, without load (unweighted) and under load (weighted). Mobility includes the control and stability you have throughout that range, particularly when force is applied.Importance for LongevityWhen mobility is lost the risk of injury dramatically increases, which may lead to irrecoverable loss of function.Key tests: Goblet Squat: Hold a light weight (around 15 lbs) at chest height. Squat until your hips drop below your knees, butt toward heels. Inline Lunge: Step forward and lower your back knee toward the ground, ensuring there is no forward trunk lean or other deviations.Other important info: Shoulder mobility deserves specific attention. Desk posture and prolonged sitting collapse this. The result is restricted shoulder range that most people attribute to the shoulder itself, not the spine.When weight is added to mobility tests, compensations become immediately visible, so if they are too easy add light weight.3. BalanceDefinition:The ability to maintain control of your body's position - both statically and dynamically Importance for Longevity:Major risk factor for falls and injuriesFeeling unconfident here leads to psychological harm and avoidance of socializing Key tests:Single-Leg Stand: Stand on one leg. Target for younger adults is 60 seconds. Single-Stair Hop: Hop up one step on one leg and land without using the railing. This tests power, reaction time, and dynamic stability all at once. Other important info: For young folks, try balance tests with your eyes closedMake sure to test both static and dynamic balance - both are critical for injury prevention, and they don’t necessarily overlapAt higher fitness levels, balance and strength begin to overlap significantly. For example, a single-leg Romanian deadlift is simultaneously a strength exercise and a balance challenge.4. Gait / Walking SpeedDefinition:How fast and efficiently you walk,Measured in two ways: self-selected speed (comfortable, natural pace) and fast speed (urgent, maximum walking pace). Importance for Longevity:There is a lot of evidence tying gait speed to lifespanFor healthspan your ability to walk confidently and comfortably is key for many enjoyable activities and socializationKey tests:Two-Pace Test: Walk at your "grocery store" pace - comfortable, like you're navigating a parking lot. Then walk at your "catch the bus" pace - fast, urgent. The difference between those two speeds is the main data point.Other important info: If you are young, track it consistently so you notice any deviation right away5. Cardiovascular EnduranceDefinition:The capacity of the heart, lungs, and circulatory system to sustain physical effort over time. Importance for Longevity:VO2 max is the main metric that has a lot of data tying VO2 max levels to lifespanFrom a functionality standpoint, higher cardiopulmonary endurance allows you to do more physical activities and sustain them for longerKey tests:Formal VO2 max testingDone in a laboratory with a breath mask on a treadmill or a stationary bikeStair Climb Test: Walk up flights of stairs at a steady pace and count how many you can complete before needing to stop and catch your breath. Most people have never done this deliberately. That number, wherever it is...
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Ep 25 | How to build mental resilience for Longevity
May 600:11:02Tap to summarizeMental resilience is the most underrated factor in Longevity because it boosts your healthspan like no biomarker or peptide can. In this video I lay out how you can build in a simple, incremental way daily.Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Time stamps:0:00 - Resilience helps you manage the complexity of longevity1:24 - More resilience, longer lifespan4:45 - Why reslience improves healthspan6:58 - 5 simple steps to building reslience5 ways to build mental resilienceStart the day with something you don't want to do - Do it first thing in the morning (cold shower, push-ups, skipping a treat)Do at least one uncomfortable thing daily - Make it a non-negotiable. Check in at night, and if it hasn't happened, do it then.Don't let setbacks derail you - Missing a day or week is normal. Just get back to it.Push past the governor - Count how many times you override the voice saying stop. Aim to do this once a day.Keep an inspiration playlist - Create a go-to playlist/content that helps you push through harder moments.References:https://www.sciencedirect.com/science/article/pii/S0022399925000807 https://link.springer.com/article/10.1186/s12889-024-19558-8Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
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Ep 24 | pTau 217 detects Alzheimer's 10 years before any other test
Apr 2900:08:43Tap to summarizeA new blood test called p-Tau 217 can detect Alzheimer’s disease years, sometimes decades before symptoms begin. Here’s how it works, why it matters, and what you can do if levels are rising.Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Referenceshttps://time.com/collections/best-inventions-2024/7094900/alzpath-ptau217-antibody/https://jamanetwork.com/journals/jama/fullarticle/2768841https://pubmed.ncbi.nlm.nih.gov/33068398/https://www.nejm.org/doi/full/10.1056/NEJMoa2310168?https://www.aafp.org/pubs/afp/issues/2025/1200/suspected-dementia-evaluation.htmlhttps://pubmed.ncbi.nlm.nih.gov/40997839/Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
Transcribe →Ep 23 | Who should worry about aneurysms?
Apr 2300:05:28Tap to summarizeUp to 1 in 20 adults may have an aneurysm and not know it. Here’s what they are, who’s at risk, and how they’re found before it’s too late.Where to find us:Website | https://vitaveda.healthYoutube | https://www.youtube.com/@VitavedahealthTwitter / X | https://x.com/drprilongevityNewsletter | https://substack.com/@vitavedahealthInstagram | https://www.instagram.com/drprilongevity/Referenceshttps://www.pacehospital.com/brain-aneurysm-symptoms-causes-preventions-and-treatmenthttps://pubmed.ncbi.nlm.nih.gov/24646873/https://www.nejm.org/doi/full/10.1056/NEJMcp2409371https://my.clevelandclinic.org/health/diseases/7153-abdominal-aortic-aneurysmhttps://neurosciences.ucsd.edu/centers-programs/neurocritical-care/_files/national-guidelines/AHA%20SAH%20guideline%202023-guideline-for-the-management-of-patients-with-aneurysmal-subarachnoid-hemorrhage-a-guideline-from.pdfhttps://journals.sagepub.com/doi/10.1177/1358863X18754693Disclaimer: This audio and video podcast are for general informational purposes only and does not constitute a practice of medicine, nursing or other professional health care services including the giving of medical advice. It is not meant to be a substitute for professional medical advice, diagnosis, or treatment. No doctor patient relationship is formed. The use of this information and the materials linked to this podcast and video cast are at the user’s own risk.
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