How to Slow Down Biological Aging (The Longevity Blueprint) | Matt Kaeberlein | AFP 40

What if getting older didn’t have to mean getting sicker? Discover the science-backed blueprint to slow down biological aging, optimize your healthspan, and prevent disease. Join Jeroen Schreel and Matt Kaeberlein, a professor of Oral Health Sciences at the University of Washington and CEO of Optispan, as they delve into the science of biological aging. Discover how your daily habits, nutrient strategies, emerging therapeutics, and powerful new research could help you live a longer, healthier life. 00:00 Intro 00:34 Ads 02:15 Why Body Size Affects Longevity 03:52 IGF-1 Growth Factors and the Rate of Aging 05:26 What is Biological Aging? 06:28 Homeostasis, Entropy, and the Physics of Aging 08:00 Why Humans Live Beyond Reproductive Years 09:37 Programmed Aging vs. Evolutionary Byproducts 10:34 Healthspan vs. Lifespan: What Really Matters? 12:00 Compression of Morbidity: Maximizing Quality of Life 13:06 Can You Increase Lifespan Without Healthspan? 14:35 Barriers to Human Lifespan 15:41 Why Humans Age at Different Rates 17:11 Genetics vs. Environment: Impact After Age 50 18:47 Epigenetics: How Lifestyle Controls Gene Expression 19:53 The 12 Hallmarks of Aging 20:26 The 4 Pillars of Health: Eat, Move, Sleep, Connect 21:50 Matt's Nutrition Strategy: Whole Foods for Longevity 22:21 The Biological Danger of Added Sugars 23:09 Intermittent Fasting vs. Total Caloric Intake 24:33 Alcohol and Aging: How Much is Too Much? 24:58 High Protein Diets and Muscle Mass Maintenance 25:59 Resistance Training vs. Cardiovascular Exercise 27:18 Maintaining Bone Density and Lean Mass 27:42 Muscle as Metabolic Defense Against Diabetes 28:40 Sleep Hygiene and the Impact of Alcohol 29:39 Human Connection: Loneliness and Longevity 31:12 Why Added Sugars Accelerate the Aging Process 32:07 Insulin Sensitivity and the Obesity Epidemic 33:29 Continuous Glucose Monitors (CGM) for Health 35:22 Natural Sugars vs. Added Sugars 35:58 Hormesis: Stressing Your Body for Longevity 36:27 Does Fasting Actually Extend Lifespan? 43:15 Autophagy Myths and the Risks of Extreme Fasting 43:45 Caloric Restriction Limits in Humans 45:06 Loss of Muscle and Bone Density 52:27 Rapamycin: The Most Promising Longevity Drug 01:00:15 Clinical Trials for Rapamycin and Heart Health 01:00:52 Supplement Science: NMN, NR, and NAD+ 01:02:17 Pro-Supplement Stance: Vitamin D and Omega-3 01:04:17 The NIA Interventions Testing Program (ITP) Results 01:05:19 Risks of Poly-Supplementation and Interactions 01:17:47 Is it Too Late to Start? (Reversing Aging) 01:18:19 Reclaiming 15 Years of Added Healthspan These are some papers recommended by Matt: - Kaeberlein et al., 2023. Evaluation of off-label rapamycin use to promote healthspan in 333 adults. GeroScience, 45: pp. 2757-2768; https://doi.org/10.1007/s11357-023-00818-1 - Lamming, 2026. Bench to bedside: is rapamycin headed for the docTOR? GeroScience, 48: pp. 4547-4570; https://doi.org/10.1007/s11357-026-02306-8 - Dorling et al., 2020. Effects of caloric restriction on human physiological, psychological, and behavioral outcomes: highlights from CALERIE phase 2. Nutrition Reviews, 79: pp. 98-113; https://doi.org/10.1093/nutrit/nuaa085 - Weindruch et al., 1986. The Retardation of Aging in Mice by Dietary Restriction: Longevity, Cancer, Immunity and Lifetime Energy Intake. The Journal of Nutrition, 116: pp. 641-654; https://doi.org/10.1093/jn/116.4.641 - Aron et al., 2025. Lithium deficiency and the onset of Alzheimer's disease. Nature, 645: pp. 712-721; https://doi.org/10.1038/s41586-025-09335-x - Morin et al., 2024. Association between prescription drugs and all-cause mortality risk in the UK population. Aging Cell, 23: Article e14334; https://doi.org/10.1111/acel.14334 - Moskalev et al., 2022. Targeting aging mechanisms: pharmacological perspectives. Trends in Endocrinology & Metabolism, 33: pp. 366-280; https://doi.org/10.1016/j.tem.2022.01.007 This episode is sponsored by SciSummary. Use this URL* and Apple Finch Pudding's coupon AFP1 at checkout to get 1 month for free! https://scisummary.com/AFP1 Follow Matt on YouTube: @optispan Instagram: https://www.instagram.com/mkaeberlein X: https://x.com/mkaeberlein Don't forget to join our monthly AFP newsletter: https://applefinchpudding.ck.page #Longevity #Lifespan #Healthspan #AgingResearch #Antiaging #SciencePodcast #AppleFinchPudding *This is an affiliate link. By buying a subscription through this link, you support the podcast at no additional cost!