Longevity by Design
Longevity by Design is your go-to podcast for unlocking the secrets to a longer, healthier life. Hosted by Dr. Gil Blander, a renowned scientist and entrepreneur in the fields of aging, nutrition, and personalized health, this show dives into cutting-edge research and practical strategies for optimizing your healthspan and lifespan.
In each episode, Dr. Blander sits down with leading longevity and health scientists to explore how we can live better, longer lives. From unpacking complex scientific concepts to sharing the latest advancements in aging research, Longevity by Design offers science-backed insights and actionable advice to help you add years to your life—and life to your years.
Dr. Blander is the founder and Chief Scientific Officer of InsideTracker, a healthspan company that leverages blood tests, DNA analysis, fitness tracker data, and other biomarkers to deliver personalized health recommendations. With a Ph.D. in biology from the Weizmann Institute of Science and postdoctoral research at MIT, Dr. Blander brings decades of expertise and passion to every conversation.
Tune in to Longevity by Design and discover how to live a longer, healthier, and more vibrant life.
Longevity by Design
How To Be Smarter About Protein Intake With Dr. Nick Burd
Dr. Nick Burd, PhD, is a skeletal muscle physiologist with an expertise in protein metabolism and exercise. In this episode, Dr. Burd discusses the importance of maintaining muscle mass as we age, expressing that “strong is the new healthy.”
While adequate protein intake is an important aspect of gaining muscle and maintaining healthspan, many people in the US actually over consume protein. In this discussion, Dr. Burd talks about how much protein we truly need, whether or not there is an optimal time to consume protein after exercise, and how to best distribute protein intake throughout the day. He explains why consuming protein from food sources rather than as a powder may be better for muscle growth, and shares why protein is critical for endurance athletes.
Episode timestamps:
- Introduction: (0:00–1:50)
- Why Dr. Burd became a scientist (1:50–4:00)
- The three types of muscle (4:00–5:00)
- How much of our muscle mass is skeletal muscle? (5:00–5:40)
- How obesity impacts muscle mass (5:40–8:16)
- What is a DEXA scan (8:16–10:30)
- Benefits of exercise on skeletal muscle (10:30–14:00)
- Sedentary behavior is detrimental to muscle tissue (14:00–19:00)
- “Strong is the new healthy” (19:00–20:00)
- Skeletal muscle and metabolic health (20:00–22:00)
- Many people over consume protein (22:00–26:50)
- Is there an optimal time to consume protein after exercise? (26:50–31:30)
- Protein powders vs. whole food sources of protein (31:30–35:50)
- Distribution of protein throughout the day (33:50–45:34)
- Why protein is important for endurance athletes (45:34–51:20)
- Protein needs for different ages, ethnicities, and gender (51:20–55:20)
- Resistance training in post menopausal women (55:20–1:01:00)
- Top tip for healthspan (1:01:00–end)
Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign
