Dr. Pattara (Pat) Wiriyabanditkul, MD - Rest Well, Live Well The New Science of Sleep and Longevity

Rest Well, Live Well: The New Science of Sleep and Regenerative Longevity Dr. Pattara (Pat) Wiriyabanditkul, MD, Vaanaa Longevity Bang Saen | Pattaya City Expats Club | 23 September 2026 Longevity physician Dr. Pat explains why sleep is the foundation of a long, healthy life. The goal is not just lifespan but healthspan: more years lived in good health. He covers how much sleep you actually need, why quality matters as much as quantity, the common causes of poor sleep in older adults, practical sleep-hygiene rules, and the role of hormones such as melatonin, cortisol, growth hormone and sex hormones. In the second half he moves to regenerative medicine: stem cells for knee osteoarthritis, stem cell banking and cryopreservation, IV infusion and the "homing effect", and how his centre, Vaanaa Longevity in Bang Saen, works with MEDEZE, which runs Thailand's ATMP (Advanced Therapy Medicinal Products) sandbox with Vachira Phuket Hospital. The talk closes with a lively audience Q&A. KEY TAKEAWAYS - About 7 hours is the "sweet spot" for sleep; if time is short, 6 hours beats 8. - Deep sleep should be roughly 15-25% of total sleep. Each waking resets the cycle. - Benzodiazepine sleeping pills: short-term use only; long-term use is linked to memory problems. - The 6-4-3-2-1 rule: caffeine, alcohol, heavy meals, water and screens all have a cut-off before bed. - Morning sunlight supports serotonin by day and melatonin at night. CHAPTERS 00:00 Club introduction and disclaimer 01:38 Dr. Pat's introduction and sleep survey 03:05 How long do you want to live? 05:26 Living to 120: lifespan vs healthspan 06:50 A healthspan role model 07:30 Medicine 2.0 vs Medicine 3.0 08:34 The Four Horsemen of chronic disease 09:35 Treating root causes, not symptoms 11:08 What short sleep does to your health 12:41 How many hours? The 7-hour sweet spot 14:13 Sleep quality and deep sleep 15:25 Sleeping pills and long-term risks 17:00 Common causes of poor sleep 19:48 Circadian strategy and morning sunlight 20:58 10 sleep hygiene tips and the 6-4-3-2-1 rule 26:08 Aromatherapy 27:01 Hormones: cortisol and evening screens 28:08 Melatonin: decline with age and dosing 30:13 Sex hormones: menopause and andropause 31:59 Growth hormone and brain waste clearance 33:43 The regenerology pyramid 35:14 Hallmarks of aging and stem cell exhaustion 36:47 Stem cells for knee osteoarthritis 41:55 Next steps: tissue patches and organoids 43:20 Stem cell banking and cryopreservation 45:42 Delivery: ultrasound and fluoroscopy guidance 46:56 IV infusion and the homing effect 49:22 Stem cells and aging frailty 50:46 MEDEZE partnership and the Phuket ATMP sandbox 52:03 Ikigai: your purpose for living 53:09 Q&A: insurance coverage 54:40 Q&A: PRP vs stem cells for knees 57:53 Q&A: blue-light blocking glasses 58:34 Q&A: enlarged prostate and night waking 59:27 Q&A: chamomile tea before bed 1:00:25 Q&A: what if there's no cartilage left? 1:01:54 Q&A: when to take melatonin 1:02:17 Q&A: should older adults nap daily? 1:02:42 Q&A: prescription long-acting melatonin 1:03:25 Q&A: the four-hour alcohol rule 1:04:37 Q&A: tooth regrowth research and gait correction 1:06:59 Q&A: exercise after a knee injection 1:07:12 Q&A: first-generation antihistamines for sleep 1:08:06 Q&A: deep sleep after a night-time bathroom break 1:09:10 Closing and thanks ABOUT THE PATTAYA CITY EXPATS CLUB The Pattaya City Expats Club (PCEC) is a non-profit social organisation for expats in Pattaya, Thailand, with weekly meetings featuring guest speakers on health, finance, law, travel and life in Thailand. Visitors are welcome. DISCLAIMER The Pattaya City Expats Club is a non-profit social organisation and our speakers are volunteers. The club assumes no responsibility or liability for the professional reputation of, or the quality of services provided by, any speaker. This video is for general information only and is not medical advice. Consult your own doctor before changing medications, starting supplements or hormones, or pursuing any treatment discussed here. #Sleep #Longevity #Healthspan #StemCells #Melatonin #Pattaya #PCEC #Expats #Thailand