Sauna Heart Health and Longevity Signals | Vitruvian

Video·Peloton·8 min read·October 7, 2025

Matt Wilpers and Dr. Kavita Patel frame longevity as a daily practice: building the strength, recovery, and clarity to stay active across every decade.

Longevity Starts Now

Longevity is not only the length of a life. It is the quality of the years inside it. The real measure is healthspan: the ability to move, think, participate, and remain active in the life you have built.

That distinction changes everything. A longer life holds more meaning when you can climb the stairs without hesitation, carry groceries with steadiness, walk independently, and keep saying yes to the people and places that matter. Function is freedom, and freedom is built through daily practice.

This is where fitness becomes practical medicine. A walk, a strength session, a ride, or five intentional minutes of movement creates a signal to the body. It says: adapt, maintain, repair, stay ready. The protocol does not need to be elaborate to matter.

Dr. Kavita Patel brings the physician’s lens: years of seeing how small interventions could prevent falls, preserve independence, and help people regain confidence in their bodies. Matt Wilpers brings the coach’s lens: years of watching training become capacity, and capacity become a fuller life. Together, they make the science usable.

The work is not reserved for a certain age. People in their 60s, 70s, and 80s can begin moving and feel a difference in the daily tasks that once felt distant. People in their 20s, 30s, and 40s can begin with the same intention, not from fear, but from stewardship.

Prevention often looks ordinary. It looks like walking before the body demands it. It looks like resistance training before strength feels urgent. It looks like choosing recovery because you want tomorrow’s body to meet tomorrow’s life with steadiness.

We all inherit a body in motion, changing by the year and shaped by what we repeat. Longevity asks for attention now. Not panic. Not perfection. A deliberate return to the practices that keep you capable.

▶ Watch on YouTube

View transcript

Welcome to Pelon's Move for Life podcast. In this podcast, we peel back podcast. In this podcast, we peel back the layers of our in-class programming the layers of our in-class programming and we talk about the science behind and we talk about the science behind fitness. In each episode, you're going fitness. In each episode, you're going to get direct takeaways from wellness to get direct takeaways from wellness experts in the health and wellness experts in the health and wellness space. How much of a role do genes play? space. How much of a role do genes play? I think a lot of people thought that so I think a lot of people thought that so much of your life is dictated by much of your life is dictated by genetics. It's really about 25%. How genetics. It's really about 25%. How quickly you can recover from a workout quickly you can recover from a workout actually can tell you a lot about how actually can tell you a lot about how healthy you are. healthy you are. >> Why should people in their 20s, 30s, and >> Why should people in their 20s, 30s, and 40s start thinking about longevity? 40s start thinking about longevity? >> Truly just initiating some sort of >> Truly just initiating some sort of exercise or resistance routine that can exercise or resistance routine that can literally reduce their mortality, but literally reduce their mortality, but also increase their functionality. We're also increase their functionality. We're going to learn more about living longer, going to learn more about living longer, healthier, and happier lives together. healthier, and happier lives together. Hi everyone, Matt Opris here and I'm so Hi everyone, Matt Opris here and I'm so excited for our conversation today. As a excited for our conversation today. As a Pelaton instructor, I love nothing more Pelaton instructor, I love nothing more than talking about the science behind than talking about the science behind fitness. And today we're going to talk fitness. And today we're going to talk about how fitness impacts longevity. And

about how fitness impacts longevity. And as a new dad, this is a super important as a new dad, this is a super important subject to me because I not only want to subject to me because I not only want to be around as my kid gets older, but I be around as my kid gets older, but I also want to play an active role in his also want to play an active role in his life and demonstrate what a healthy life and demonstrate what a healthy lifestyle looks like. All right, so lifestyle looks like. All right, so first I want to give a big welcome to first I want to give a big welcome to our guest today. She's a physician, our guest today. She's a physician, medical contributor for NBC News, and a medical contributor for NBC News, and a part of our wellness advisory board at part of our wellness advisory board at Pelaton, who also happens to be a good Pelaton, who also happens to be a good friend of mine. Please welcome Dr. friend of mine. Please welcome Dr. Kavita Patel. Kavita Patel. >> Great to be with you, Matt. Thanks for >> Great to be with you, Matt. Thanks for having me. having me. >> So, Dr. Patel, for those who might not >> So, Dr. Patel, for those who might not know you, please tell us a little bit know you, please tell us a little bit about your background and why is about your background and why is longevity such a passion of yours. longevity such a passion of yours. >> Yeah, so I'm trained as an internal >> Yeah, so I'm trained as an internal medicine doctor and that means medicine doctor and that means essentially that I'm a doctor for essentially that I'm a doctor for adults, but I train in everything. And adults, but I train in everything. And over the years of practice, I've seen so over the years of practice, I've seen so many cases where we could have prevented many cases where we could have prevented someone from a fall or we could have someone from a fall or we could have helped somebody by just getting them helped somebody by just getting them started with walking for even 5 minutes started with walking for even 5 minutes a day and that could make a difference. a day and that could make a difference. And I see this over years and years. I And I see this over years and years. I can't tell you how many people at the can't tell you how many people at the ages of 60, 70, 80 start to do some of

ages of 60, 70, 80 start to do some of these exercises and they see changes. these exercises and they see changes. They're able to walk stairs, lift They're able to walk stairs, lift groceries, things that matter to them. groceries, things that matter to them. And I think that's part of why I've been And I think that's part of why I've been so passionate not just about the so passionate not just about the research behind it, but how do we get research behind it, but how do we get that research actually into people's that research actually into people's hands so they can do something with it. hands so they can do something with it. I don't want to just see it in a journal I don't want to just see it in a journal and a scientific print. I want this to and a scientific print. I want this to become alive. And I think that's what become alive. And I think that's what inspired you and I to kind of join inspired you and I to kind of join forces on this. forces on this. >> No, I love this because as a coach, this >> No, I love this because as a coach, this is what I've been seeing throughout my is what I've been seeing throughout my entire coaching career. entire coaching career. >> Yeah. >> Yeah. >> And now this is the science that speaks >> And now this is the science that speaks to what's actually happening. So it's to what's actually happening. So it's like we're bringing these two worlds like we're bringing these two worlds together. And I hope people and our together. And I hope people and our community learns a lot from this and has community learns a lot from this and has a lot of fun with this. a lot of fun with this. >> And the science has advanced so much >> And the science has advanced so much just even in the last like five years. just even in the last like five years. We're learning more and more just like We're learning more and more just like we just talked about walking. Walking we just talked about walking. Walking that can matter. Heart rate. We're going that can matter. Heart rate. We're going to get into all these fun topics today. to get into all these fun topics today. >> It's an exciting time to be I'm sure to >> It's an exciting time to be I'm sure to be a physician but also to be a coach be a physician but also to be a coach because things are changing so quickly because things are changing so quickly and all the things we've seen for years.

and all the things we've seen for years. The studies are now supporting it. The studies are now supporting it. >> Absolutely. >> Absolutely. >> Okay. Now let's start off with the >> Okay. Now let's start off with the basics. What is longevity and why is it basics. What is longevity and why is it so important? so important? >> Yeah. So longevity really is thinking >> Yeah. So longevity really is thinking about kind of how your life or your about kind of how your life or your biological clock, which is kind of what biological clock, which is kind of what we talk about with our years, how that we talk about with our years, how that matches up to your health span or how matches up to your health span or how healthy you are and how active and healthy you are and how active and functional you are. And so people functional you are. And so people sometimes get confused longevity feels sometimes get confused longevity feels like something for old people or maybe like something for old people or maybe it's for once you get a certain age. it's for once you get a certain age. That's wrong. It's an important topic That's wrong. It's an important topic for anybody at any age. Even as you know for anybody at any age. Even as you know with a newborn you can never start too with a newborn you can never start too early to think about the kind of life early to think about the kind of life you want to live. So sometimes people you want to live. So sometimes people talk about longevity is think about the talk about longevity is think about the last 10 to 20 years of your life. But I last 10 to 20 years of your life. But I like to say think about every year and like to say think about every year and kind of what you want to do to be the kind of what you want to do to be the healthiest you can be in that moment. healthiest you can be in that moment. And that's almost like putting money And that's almost like putting money into a bank account so that you can use into a bank account so that you can use it all the time today and even years it all the time today and even years from now. from now. It reminds me of a quote from my coach

It reminds me of a quote from my coach from high school and he was just like he from high school and he was just like he told everyone at the end of their senior told everyone at the end of their senior year. He goes, "I don't just want to see year. He goes, "I don't just want to see you running now. I want to see you you running now. I want to see you running when you're 60, 70 years old. I running when you're 60, 70 years old. I want I want to bump into you when you're want I want to bump into you when you're out there running." And I'm like, "That out there running." And I'm like, "That is stuck in my head ever since then." is stuck in my head ever since then." I'm like, "Okay." So, whatever I'm I'm like, "Okay." So, whatever I'm whatever I'm doing, I'm not sacrificing whatever I'm doing, I'm not sacrificing the ability to do that later in my life. the ability to do that later in my life. >> Yeah. I'm preparing for that. >> Yeah. I'm preparing for that. >> And you forgive yourself. So I've seen a >> And you forgive yourself. So I've seen a lot of like even just people who start a lot of like even just people who start a routine or start something and then they routine or start something and then they they life happens they stop happens to they life happens they stop happens to me then they stop and they get me then they stop and they get frustrated but I think we're talking frustrated but I think we're talking about having that longevity kind of be about having that longevity kind of be part of how you think about today is the part of how you think about today is the first day I can start on helping the first day I can start on helping the rest of my life be better and that just rest of my life be better and that just gives you a different mindset. gives you a different mindset. >> I love that. So one thing that comes to >> I love that. So one thing that comes to mind is genes. People often say like, mind is genes. People often say like, you know, good genes run in my family you know, good genes run in my family and I'm doomed because my family history and I'm doomed because my family history and like this is this definitely and like this is this definitely conversation I've had with my wife as conversation I've had with my wife as you know having a baby it's like well

you know having a baby it's like well okay what do our genes say? We we okay what do our genes say? We we actually looked into this free baby. actually looked into this free baby. >> Um you know is that accurate? How like >> Um you know is that accurate? How like how much of a role do genes play? how much of a role do genes play? >> Yeah, I think a lot of people including >> Yeah, I think a lot of people including myself when I was in medical school myself when I was in medical school thought that so much of your life is thought that so much of your life is dictated by genetics. But we now know dictated by genetics. But we now know from an accumulation of studies that from an accumulation of studies that it's really about 25% of your health. it's really about 25% of your health. That's a significant amount, but it's That's a significant amount, but it's not as much as people think. Is it? not as much as people think. Is it? Yeah. Yeah. >> No. So that means that about 75% is in >> No. So that means that about 75% is in your control. Now, some of it might not your control. Now, some of it might not be in your control like the environment be in your control like the environment or the air you're breathing, but a lot or the air you're breathing, but a lot of it is in your control. And that of it is in your control. And that should give you a sense of you're not should give you a sense of you're not doomed by how or where or when you were doomed by how or where or when you were born, but really about what happens from born, but really about what happens from your birth, as you said, to model for your birth, as you said, to model for yourself and for the people around you. yourself and for the people around you. >> And one thing I learned in school was uh >> And one thing I learned in school was uh that just because you have a gene that just because you have a gene doesn't mean it'll be expressed. doesn't mean it'll be expressed. >> Yes, it's that's exactly right. And with >> Yes, it's that's exactly right. And with science, we're actually seeing advances science, we're actually seeing advances where even with an expression of a gene where even with an expression of a gene met, that's a probably another episode,

met, that's a probably another episode, but you can actually manipulate that but you can actually manipulate that expression. It's incredible what what's expression. It's incredible what what's happening with genes is so fluid. But happening with genes is so fluid. But again, it should just reinforce that again, it should just reinforce that often when people think my body or I'm often when people think my body or I'm the way I am, my health is the way it is the way I am, my health is the way it is because of genetics, that that's not because of genetics, that that's not necessarily true. Yeah, I think that's necessarily true. Yeah, I think that's an important point for everyone to an important point for everyone to really take home is there's some genes really take home is there's some genes that we have that we can think about that we have that we can think about getting in front of and being proactive getting in front of and being proactive with, but a lot 75% of your longevity is with, but a lot 75% of your longevity is in your control, in your control, >> right? And that means that it's not >> right? And that means that it's not something that I find that also hard something that I find that also hard sometimes because people feel like they sometimes because people feel like they failed. failed. >> Not at all. It's just again today is the >> Not at all. It's just again today is the first day of like your path to longevity first day of like your path to longevity and you just think about it that way. and you just think about it that way. It's a reset. You don't need to kind of It's a reset. You don't need to kind of feel like your past dictates your future feel like your past dictates your future necessarily. necessarily. >> Yeah. I I always think about that in >> Yeah. I I always think about that in terms of every new every day next day is terms of every new every day next day is a new day to, you know, reset. a new day to, you know, reset. >> Yeah. Absolutely. >> Yeah. Absolutely. >> It's never too late. >> It's never too late. >> Yeah. >> Yeah. >> Okay. Let's talk about numbers. I love

>> Okay. Let's talk about numbers. I love numbers. You love numbers. numbers. You love numbers. >> We do. We do. We love numbers. >> We do. We do. We love numbers. >> Z is really excited for this part of the >> Z is really excited for this part of the conversation. What should people be conversation. What should people be tracking to optimize their longevity? I tracking to optimize their longevity? I see people like see people like >> I've got trackers. You got trackers. >> I've got trackers. You got trackers. >> Yeah, we do. Um, >> Yeah, we do. Um, >> you and I are believers in like data. I >> you and I are believers in like data. I love the data. love the data. >> Yeah, I do. And I think the data is >> Yeah, I do. And I think the data is important. So, I we we're referring to important. So, I we we're referring to like some of our wearables, but we know like some of our wearables, but we know that when we're riding a bike or on a that when we're riding a bike or on a treadmill or in a row, we can see also treadmill or in a row, we can see also things that are very important. So, I'm things that are very important. So, I'm going to call out there are a lot of going to call out there are a lot of different markers for longevity. So, different markers for longevity. So, we're going to hear a lot about kind of we're going to hear a lot about kind of you can add more to this, but I want to you can add more to this, but I want to try to get some basics that cover like try to get some basics that cover like kind of four big areas. And that just kind of four big areas. And that just gives you a sense of what are the things gives you a sense of what are the things you might want to just try to identify you might want to just try to identify in advance. So heart rate or heart rate in advance. So heart rate or heart rate variability. So when we talk about variability. So when we talk about measuring heart rate, we know from measuring heart rate, we know from studies that depending on how like studies that depending on how like either it long it takes to get to a either it long it takes to get to a certain heart rate or how quickly you certain heart rate or how quickly you can recover from a workout actually can can recover from a workout actually can tell you a lot about how healthy you

tell you a lot about how healthy you are. So meaning for example that when are. So meaning for example that when you do your power zone classes or I do you do your power zone classes or I do your power zone classes and I can see your power zone classes and I can see how my heart rate changes that if I can how my heart rate changes that if I can improve that variability and change it improve that variability and change it that'll directly translate in studies that'll directly translate in studies we've done in hundreds of thousands of we've done in hundreds of thousands of people to all cause mortality. Meaning people to all cause mortality. Meaning that the more I can actually control my that the more I can actually control my heart rate variability, being able to heart rate variability, being able to know when to elevate it and how to know when to elevate it and how to recover appropriately, that can recover appropriately, that can translate to literally saving my life, translate to literally saving my life, reducing all cause mortality. We're reducing all cause mortality. We're going to link to the scientific articles going to link to the scientific articles in our show notes so that people who are in our show notes so that people who are interested in learning more can see all interested in learning more can see all the numbers, how it broke down by the numbers, how it broke down by different ages, but it's what you do in different ages, but it's what you do in your power zone training. You try to your power zone training. You try to teach people to look at their heart teach people to look at their heart rate. That's one component. The second rate. That's one component. The second one really is around your kind of one really is around your kind of overall cholesterol and I'll just call overall cholesterol and I'll just call it uh you know good cholesterol and bad it uh you know good cholesterol and bad cholesterol are both important in your cholesterol are both important in your body and there's different markers we

body and there's different markers we talk about HDL LDL I like to use as a talk about HDL LDL I like to use as a back of reference the HDL is high back of reference the HDL is high density you want that number to be as density you want that number to be as high as possible because it's a high as possible because it's a protective cholesterol LDL you want that protective cholesterol LDL you want that number to be as low as possible because number to be as low as possible because that can indicate cardiac risk if it's that can indicate cardiac risk if it's too high the Third is around your too high the Third is around your sugars. sugars. >> Oh gosh. >> Oh gosh. >> Hemoglobin A1C. We've talked about it. >> Hemoglobin A1C. We've talked about it. That's confusing to a lot of people That's confusing to a lot of people because some people can actually check because some people can actually check their sugars and may have had their their sugars and may have had their finger pricricked and they get their finger pricricked and they get their glucose checked. The hemoglobin A1C is glucose checked. The hemoglobin A1C is actually a better, it's a blood test. actually a better, it's a blood test. It's a better monitor of how your It's a better monitor of how your sugar's been handled in your body over sugar's been handled in your body over the last several months. That can tell the last several months. That can tell us a lot from whether you're a diabetic us a lot from whether you're a diabetic to how you handle after you kind of eat to how you handle after you kind of eat a certain type of food, how you might a certain type of food, how you might handle that food over time. And then handle that food over time. And then finally, the key piece that you and I I finally, the key piece that you and I I know you're going to nerd out on, V2 know you're going to nerd out on, V2 max. That's an area we can talk about max. That's an area we can talk about how how hard or easy it is to measure. how how hard or easy it is to measure. It's something we do in a lab setting,

It's something we do in a lab setting, but V refers to volume. O2 refers to but V refers to volume. O2 refers to oxygen. This just tells you how your oxygen. This just tells you how your body uses oxygen and how efficient you body uses oxygen and how efficient you are. And here's something that might are. And here's something that might surprise people, not you, is that the surprise people, not you, is that the more efficient you are, the lower your more efficient you are, the lower your risk of everything from heart disease to risk of everything from heart disease to even neurodeenerative disorders. So, we even neurodeenerative disorders. So, we love to talk about these numbers and get love to talk about these numbers and get people to understand their own numbers people to understand their own numbers and how they can improve them. and how they can improve them. >> Yeah, a couple of these stick out to me. >> Yeah, a couple of these stick out to me. Well, the first one, heart rate Well, the first one, heart rate variability. Part of exercise is variability. Part of exercise is recovery, right? And if the if your recovery, right? And if the if your recovery is not high quality, then recovery is not high quality, then you're not going to be prepared for your you're not going to be prepared for your next next >> bout of exercise. >> bout of exercise. >> And so one thing that we've learned from >> And so one thing that we've learned from HRV is is starting to quantify how are HRV is is starting to quantify how are you recovering. you recovering. >> And if I was a coach, like coaching a >> And if I was a coach, like coaching a team, I would have everyone like I would team, I would have everyone like I would have HRV on all my athletes because it's have HRV on all my athletes because it's just like I would see, okay, I know how just like I would see, okay, I know how they're doing in training sessions, but they're doing in training sessions, but how are they doing outside of training how are they doing outside of training sessions, right? How are they sessions, right? How are they recovering? Because recovery is where recovering? Because recovery is where you absorb the training,

you absorb the training, >> right? >> right? >> And if you're not absorbing the >> And if you're not absorbing the training, then training, then >> we can't we have no platform. We can't >> we can't we have no platform. We can't build the next training session, build the next training session, >> right? >> right? >> You got you got to keep recovering. >> You got you got to keep recovering. >> Uh so what we're seeing, you know, with >> Uh so what we're seeing, you know, with alcohol specifically is that it really alcohol specifically is that it really >> inhibits the the recovery process. >> inhibits the the recovery process. >> Yeah. So it slows it down. Slows it all >> Yeah. So it slows it down. Slows it all down. down. >> Right. What's Do you have a sense of >> Right. What's Do you have a sense of what's optimal from a recovery period or what's optimal from a recovery period or is it is it >> It changes it. It's different based on >> It changes it. It's different based on your age, your age, >> right? >> right? >> Maybe I know a lot of different things. >> Maybe I know a lot of different things. >> I've seen studies that even show by >> I've seen studies that even show by gender. So, we know that there's age, gender. So, we know that there's age, gender, which gets back to I think that gender, which gets back to I think that if I were trying to figure out what do I if I were trying to figure out what do I do with what what my heart rate, what I do with what what my heart rate, what I tell people is just know what your tell people is just know what your baseline is. Try to I think you're baseline is. Try to I think you're exactly right. It's not just your heart exactly right. It's not just your heart rate during training. I I love the fact rate during training. I I love the fact that because I can check my heart rate that because I can check my heart rate in different ways. I can do it at times in different ways. I can do it at times of stress. of stress. >> Yeah. >> Yeah. >> When I'm relaxed and it just gives you >> When I'm relaxed and it just gives you more data on how you recover and also more data on how you recover and also how you kind of get into literally like how you kind of get into literally like the zone for certain kinds of training

the zone for certain kinds of training and that training may just be outdoor and that training may just be outdoor walking. So we'll talk about how walking walking. So we'll talk about how walking is is activity but that heart rate tells is is activity but that heart rate tells you so much with such an easy way to you so much with such an easy way to measure from oh it's measure from oh it's >> doing it old school on your wrist or on >> doing it old school on your wrist or on your neck that's your karateed to some your neck that's your karateed to some of the wearables we've talked about. of the wearables we've talked about. >> Absolutely. And and again, the faster >> Absolutely. And and again, the faster you recover, the faster you can get back you recover, the faster you can get back to training, the more training load you to training, the more training load you can put on your body, which if that this can put on your body, which if that this all comes back to your rate of all comes back to your rate of adaptation, adaptation, >> right? >> right? >> So the faster that you're adapting to >> So the faster that you're adapting to the training, the more training load you the training, the more training load you can take on, which means your peak level can take on, which means your peak level of fitness you can obtain within a of fitness you can obtain within a certain amount of time is much greater certain amount of time is much greater than someone else that's not able to than someone else that's not able to adapt as quick. And that translates on adapt as quick. And that translates on the health side and the science that we the health side and the science that we said behind it that translates to study said behind it that translates to study after study that shows that exactly that after study that shows that exactly that pattern you described also translates to pattern you described also translates to literally reducing all cause mortality. literally reducing all cause mortality. So not just from cardiac disease but So not just from cardiac disease but we're talking like everything from we're talking like everything from cardioabolic diseases, neurodeenerative cardioabolic diseases, neurodeenerative diseases. It's incredible what that one

diseases. It's incredible what that one little data point can tell you about little data point can tell you about your health. I see this is why I love I your health. I see this is why I love I I preach this you know this in classes I preach this you know this in classes is I talk about like using performance is I talk about like using performance as a leading indicator for health can be as a leading indicator for health can be sometimes beneficial sometimes beneficial >> and thinking about well if we're get if >> and thinking about well if we're get if we're performing better which is we're performing better which is exciting and fun we're likely getting exciting and fun we're likely getting healthier health healthier along the healthier health healthier along the way. way. >> Yeah. And uh you know the the other >> Yeah. And uh you know the the other number I hold true to my heart here is number I hold true to my heart here is the LDL cholesterol which is my own the LDL cholesterol which is my own genetic struggles. genetic struggles. >> Yeah. >> Yeah. >> And and the complexity behind LDL has >> And and the complexity behind LDL has been something I've been learning about been something I've been learning about lately. And lately. And >> yeah, and I'll touch on that because uh >> yeah, and I'll touch on that because uh I know that there's so much more. We I know that there's so much more. We can't get into everything. So we'll do can't get into everything. So we'll do what we can in show notes and try to get what we can in show notes and try to get it to it. And it to it. And >> check out the show notes, y'all. be but >> check out the show notes, y'all. be but I but I want to emphasize like we're I but I want to emphasize like we're calling out LDL as you appropriately calling out LDL as you appropriately pointed out because that's a good pointed out because that's a good example where there is a very small example where there is a very small percentage of people that have a genetic percentage of people that have a genetic predisposition to really high LDLs which predisposition to really high LDLs which can put them in incredible risk for can put them in incredible risk for heart disease but the majority of us heart disease but the majority of us fall into kind of a I'll call it a bell

fall into kind of a I'll call it a bell curve where some of us are low some of curve where some of us are low some of us are under like in the middle average us are under like in the middle average and then some are really high and people and then some are really high and people always ask me well what am I aiming for always ask me well what am I aiming for and we used to say, you know, lower is and we used to say, you know, lower is better LDL. You want it as low as better LDL. You want it as low as possible. What we're finding in some possible. What we're finding in some studies is actually that maybe you don't studies is actually that maybe you don't want to go as low as possible, but you want to go as low as possible, but you want to try to emphasize that if you're want to try to emphasize that if you're at a higher risk, you want to probably at a higher risk, you want to probably talk to your doctor about whether you talk to your doctor about whether you need any medication to go lower if it's need any medication to go lower if it's high. And then at a certain LDL, we also high. And then at a certain LDL, we also now know there are additional now know there are additional cholesterol markers that might be cholesterol markers that might be helpful. And that's something called apo helpful. And that's something called apo lipoprotein or apo. You'll hear about lipoprotein or apo. You'll hear about this in some of the longevity this in some of the longevity literature. But I want to say that like literature. But I want to say that like it's just an example the LDL that is of it's just an example the LDL that is of a blood measure that's simple to get at a blood measure that's simple to get at a doctor's office that can start to give a doctor's office that can start to give you a window into how your health is. you a window into how your health is. >> Interesting. Interesting. Quick side >> Interesting. Interesting. Quick side question on that. question on that. >> Yeah. >> Yeah. >> So the end result of a elevated LDL

>> So the end result of a elevated LDL level level >> Yeah. >> Yeah. >> is that calcification. So, it's a great >> is that calcification. So, it's a great question. So, the reason we focus on question. So, the reason we focus on cholesterol and we talk about good and cholesterol and we talk about good and bad is that that is a it's not the only bad is that that is a it's not the only factor, but it's a real major driver in factor, but it's a real major driver in plaque in our pipes or in our arteries plaque in our pipes or in our arteries and to your point calcifications. And and to your point calcifications. And you'll hear I'm glad you brought up the you'll hear I'm glad you brought up the word calcium. This leads to a kind of an word calcium. This leads to a kind of an side note of when we find someone with a side note of when we find someone with a higher cardiac risk, we can do other higher cardiac risk, we can do other things like a calcium coronary or a things like a calcium coronary or a heart calcium score for the very reason heart calcium score for the very reason you're pointing out that things like you're pointing out that things like high cholesterol can lead to plaque high cholesterol can lead to plaque which can lead to literally calcium which can lead to literally calcium deposits and you can measure this deposits and you can measure this technology is amazing. You can actually technology is amazing. You can actually measure this in the blood and we also measure this in the blood and we also have like scans and things we can do. have like scans and things we can do. Again, I use that LDL number a little Again, I use that LDL number a little bit, Matt, just as a front door. It just bit, Matt, just as a front door. It just tells us a little bit about where you tells us a little bit about where you are in an important way, but it's not are in an important way, but it's not everything. And we can do other things everything. And we can do other things depending on that result.

depending on that result. >> Yeah, I recently did the calcification >> Yeah, I recently did the calcification score just to see I've score just to see I've >> I have too. >> I have too. >> Yeah, it was fascinating. It was just to >> Yeah, it was fascinating. It was just to see like how far along like how it gives see like how far along like how it gives you an idea of how serious and how you an idea of how serious and how aggressive you need to be with numbers aggressive you need to be with numbers like your LDL. like your LDL. >> It's data. I think it's I think it's >> It's data. I think it's I think it's everybody's right to have that data. And everybody's right to have that data. And something patients ask me, it's hard something patients ask me, it's hard when you're in a doctor's office. when you're in a doctor's office. Usually they're rushed and you know Usually they're rushed and you know there's something else that you're there there's something else that you're there for. But I always encourage people just for. But I always encourage people just say like, "Hey, is there anything else I say like, "Hey, is there anything else I should be checking that's come out that should be checking that's come out that might help me?" Because some people like might help me?" Because some people like me as a doctor, sometimes we're just so me as a doctor, sometimes we're just so in the zone of like what you're here for in the zone of like what you're here for and we kind of need to step back and and we kind of need to step back and say, "Yeah, you know, Matt, actually, say, "Yeah, you know, Matt, actually, let's talk about your family history. let's talk about your family history. You have a higher history of heart You have a higher history of heart disease. Maybe we'll add in a calcium disease. Maybe we'll add in a calcium score this time because you're pretty score this time because you're pretty healthy. You're Matt Wilpers. But we healthy. You're Matt Wilpers. But we also know getting back to that 25% also know getting back to that 25% genetics does play a role. And how can genetics does play a role. And how can we learn more about that? we learn more about that? >> And I'd like for the listeners to think >> And I'd like for the listeners to think about some of the tools we're giving you

about some of the tools we're giving you today are tools to be more proactive. today are tools to be more proactive. >> Yeah, that's right. >> Yeah, that's right. >> And and ask ask these questions of your >> And and ask ask these questions of your physician versus just sitting back and physician versus just sitting back and taking in the data and saying, "Well, if taking in the data and saying, "Well, if they're happy, I'm happy." Well, you they're happy, I'm happy." Well, you should also be asking questions and here should also be asking questions and here are some things you could be here are are some things you could be here are some tools in your tool belt that you some tools in your tool belt that you could be asking about. could be asking about. >> Yeah. And remember, key part of health >> Yeah. And remember, key part of health is not just your doctor. We'll get into is not just your doctor. We'll get into this. This is like a lot of podcast this. This is like a lot of podcast episodes that I'm excited about, but episodes that I'm excited about, but we'll talk about sleep, nutrition, and we'll talk about sleep, nutrition, and sometimes different professionals handle sometimes different professionals handle different aspects of your health. And different aspects of your health. And so, I think a lot of just today we want so, I think a lot of just today we want to cover longevity and some key markers, to cover longevity and some key markers, but there's so many people that play on but there's so many people that play on that team of keeping you healthy. that team of keeping you healthy. >> All right, I could stay in this forever, >> All right, I could stay in this forever, but let's keep going. So for those but let's keep going. So for those listening who think longevity doesn't listening who think longevity doesn't really matter till later in life, why really matter till later in life, why should people in their 20s, 30s, and 40s should people in their 20s, 30s, and 40s start thinking about longevity? start thinking about longevity? >> So we know that like just like think >> So we know that like just like think about it as the um foundations that we about it as the um foundations that we would put down in a house. So you might would put down in a house. So you might say like all right, the first thing that say like all right, the first thing that you do when you're building a new house you do when you're building a new house is you see that concrete going in and is you see that concrete going in and it's building that foundation. That's

it's building that foundation. That's exactly why thinking about it in your I exactly why thinking about it in your I would even offer your teens. I mean, I would even offer your teens. I mean, I talked to my eight and 10year-old about, talked to my eight and 10year-old about, you know, just how to think about you know, just how to think about movement and why sleep is important. And movement and why sleep is important. And I I always say to my 8-year-old, I said, I I always say to my 8-year-old, I said, "Your brain is like refreshing just like "Your brain is like refreshing just like the computer when you sleep. And it the computer when you sleep. And it helps your body refresh, too." So, I helps your body refresh, too." So, I think it's never too early, and it's think it's never too early, and it's also never too late. But we also do know also never too late. But we also do know from literature and studies that have from literature and studies that have shown that when you do kind of pay shown that when you do kind of pay attention to some of those key markers attention to some of those key markers and indicators in your 20s that you can and indicators in your 20s that you can actually literally live longer but also actually literally live longer but also live a healthier life in the function of live a healthier life in the function of what you want. So you just described what you want. So you just described wanting to be able to play with your son wanting to be able to play with your son and being able to do things as you age. and being able to do things as you age. That's exactly what we find when we That's exactly what we find when we study populations that start to kind of study populations that start to kind of or live in communities like blue zones or live in communities like blue zones or communities where they think about or communities where they think about health from the beginning. We see that health from the beginning. We see that they live longer and they're happier, they live longer and they're happier, meaning they're content with what their

meaning they're content with what their functionality is and they're satisfied functionality is and they're satisfied even at the end of their life. We don't even at the end of their life. We don't talk enough about the end of our lives. talk enough about the end of our lives. It's a little topic we're scared of, It's a little topic we're scared of, >> but when you start early, we all see >> but when you start early, we all see statistically that the last years of statistically that the last years of your life are the most satisfying. your life are the most satisfying. >> That's fascinating. I one thing that >> That's fascinating. I one thing that pops in my head is you and I'm going pops in my head is you and I'm going through this now is skinincare. through this now is skinincare. >> Uhhuh. >> Uhhuh. >> And I, you know, my parent, my mom got >> And I, you know, my parent, my mom got me started very early on skincare when I me started very early on skincare when I was young. was young. >> Sunscreen >> Sunscreen >> on sunscreen, moisturizer, all this >> on sunscreen, moisturizer, all this stuff. And then as I've gotten older, stuff. And then as I've gotten older, like uh I've kept it up with it. like uh I've kept it up with it. >> Yeah. and and everyone's like, "Your >> Yeah. and and everyone's like, "Your skin looks amazing." I'm like, "That skin looks amazing." I'm like, "That didn't happen like today. That happened didn't happen like today. That happened like back back when my mom was, you like back back when my mom was, you know, helping like getting me on top of know, helping like getting me on top of all this stuff." And so it reminds me of all this stuff." And so it reminds me of of just simply like a skincare routine. of just simply like a skincare routine. >> Yeah. You would think when you're young >> Yeah. You would think when you're young and you're like, "I don't need to do and you're like, "I don't need to do this. Come on, mom. I've got I've own this. Come on, mom. I've got I've own kids do it to me. I'm like, I don't need kids do it to me. I'm like, I don't need sunscreen." My daughter the other day sunscreen." My daughter the other day said, "Well, it's cloudy outside. I said, "Well, it's cloudy outside. I don't need sunscreen." Ah, but you do.

don't need sunscreen." Ah, but you do. So, you do. So, I think you're exactly So, you do. So, I think you're exactly right. Like that's why an early right. Like that's why an early investment, but it's so little. Think investment, but it's so little. Think about the time to put the skin care about the time to put the skin care together or just what we're talking together or just what we're talking about with moving more or sleeping. It about with moving more or sleeping. It seems like just those little nudges can seems like just those little nudges can have such huge effects over time. have such huge effects over time. >> Yeah. And making those routines early, >> Yeah. And making those routines early, >> right? >> right? >> Gosh, it it it makes it easier later in >> Gosh, it it it makes it easier later in life. It really does. You don't you life. It really does. You don't you don't Again, I always say in class, you don't Again, I always say in class, you guys hear me say this all the times, guys hear me say this all the times, routines are easy to form, hard to routines are easy to form, hard to break. break. >> Break. >> Break. Yeah. So your bad routines are are like Yeah. So your bad routines are are like hard to break. Like hard to break. hard to break. Like hard to break. >> Yeah. >> Yeah. >> And so getting it started early, even >> And so getting it started early, even better. And I, you know, another thing better. And I, you know, another thing that sticks in my mind is I came up I that sticks in my mind is I came up I was a CPA was a CPA >> and um I always made sure to take care >> and um I always made sure to take care of my health along the way and and I I of my health along the way and and I I was going through that as in my 30s and was going through that as in my 30s and coming out of my 20s into my 30s I saw a coming out of my 20s into my 30s I saw a very like all of a sudden it was like very like all of a sudden it was like boom those who took care of their health

boom those who took care of their health and wellness and those that didn't and wellness and those that didn't >> looked very different. >> looked very different. >> Yeah, they do. >> Yeah, they do. >> And it was like it happened like 32 33 >> And it was like it happened like 32 33 >> right? And I was like, "So, and I have >> right? And I was like, "So, and I have stayed on top of my my routine, whereas stayed on top of my my routine, whereas my friends did not." my friends did not." >> Yeah. >> Yeah. >> You look very different. >> You look very different. >> Yeah. You remind me. Um, there's a >> Yeah. You remind me. Um, there's a friend of mine, a cardiologist, Dr. Eric friend of mine, a cardiologist, Dr. Eric Toppel. He wrote a book called Super Toppel. He wrote a book called Super Aers. You're what we would describe as a Aers. You're what we would describe as a superager. So, somebody who put Exactly. superager. So, somebody who put Exactly. There's I should be careful about There's I should be careful about keeping Matt's ego in check. keeping Matt's ego in check. >> Ego blowing up right now. >> Ego blowing up right now. >> But it's you're reminding me of like >> But it's you're reminding me of like there are things we see when we look at there are things we see when we look at people in their 80s, 90s, 100. I people in their 80s, 90s, 100. I actually have a patient 106. I actually actually have a patient 106. I actually take care of her and her daughter and take care of her and her daughter and her granddaughter 60s 80s and 106 and her granddaughter 60s 80s and 106 and I'm like, "What are you guys doing? I'm like, "What are you guys doing? Eating, drinking, and they described as Eating, drinking, and they described as having like honestly we'll get into this having like honestly we'll get into this in another episode. They describe having in another episode. They describe having a happy life when they started too where a happy life when they started too where they remember kind of having great they remember kind of having great friends and eating healthy and moving by

friends and eating healthy and moving by taking trips together and going on hikes taking trips together and going on hikes together even at a young age. So super together even at a young age. So super aging when you say what is longevity. aging when you say what is longevity. It's how do you want to live at all ages It's how do you want to live at all ages and it starts young and it starts young >> but I want to emphasize something. It's >> but I want to emphasize something. It's never too late to start. We'll get into never too late to start. We'll get into this. I don't want people to feel doomed this. I don't want people to feel doomed that they've got to do something. We can that they've got to do something. We can So let's talk about that. So let's talk about that. >> Yeah. So what what would people say >> Yeah. So what what would people say >> to people who think that it's too late >> to people who think that it's too late to start? I hear that sometimes. It's to start? I hear that sometimes. It's like like >> I feel that way. Like how many times >> I feel that way. Like how many times have I told like people people come to have I told like people people come to me they're like you know I'm like you me they're like you know I'm like you should you should you know work on you should you should you know work on you know running strength training whatever know running strength training whatever they're like ah it's you know I'm old they're like ah it's you know I'm old it's too late I'm like right it's too it's too late I'm like right it's too late for me it's too late for me late for me it's too late for me >> I felt that way sometimes when I try >> I felt that way sometimes when I try taking new classes for example on the taking new classes for example on the row I was like I can't do this I never row I was like I can't do this I never did rowing before I can't do this but did rowing before I can't do this but here's what I'll tell you the science here's what I'll tell you the science shows us this is what kind of go back to shows us this is what kind of go back to the data we've seen in cohorts of the data we've seen in cohorts of studies of people in their 60s and 70s studies of people in their 60s and 70s that and who were not necessarily active that and who were not necessarily active before that even doing lightweight,

before that even doing lightweight, we're talking about walking, we're we're talking about walking, we're talking about low inensity exercises, talking about low inensity exercises, even just resistance or balance even just resistance or balance exercises can reduce it their mortality exercises can reduce it their mortality and actually improve their function in and actually improve their function in the double digits. So, it depends on the double digits. So, it depends on what you do. You do have to kind of, as what you do. You do have to kind of, as you said, stick with the habit. But you said, stick with the habit. But looking at population of of patients in looking at population of of patients in their 60s and 70s, both men and women, their 60s and 70s, both men and women, we found that starting truly just we found that starting truly just initiating some sort of exercise or initiating some sort of exercise or resistance routine on a regular basis. resistance routine on a regular basis. What is regular? Usually two to three What is regular? Usually two to three times a week, but doing something every times a week, but doing something every week that that can literally reduce in week that that can literally reduce in reduce their mortality, but also reduce their mortality, but also increase their functionality. Because increase their functionality. Because what do people want in their 60s and what do people want in their 60s and 70s? They want to be able to kind of 70s? They want to be able to kind of move freely, do the things that they've move freely, do the things that they've been doing and not feel like they depend been doing and not feel like they depend on anyone. This there was a cohort that on anyone. This there was a cohort that was done in Europe that showed just was done in Europe that showed just starting that. And again, these are starting that. And again, these are people who didn't do really much of people who didn't do really much of anything on a regular basis prior to

anything on a regular basis prior to their 60s. It's never too late. And we their 60s. It's never too late. And we also have a study of 80 to 90 year olds also have a study of 80 to 90 year olds who have just started resistance who have just started resistance training. And that's especially training. And that's especially important for women around just kind of important for women around just kind of making sure that they have at any age, making sure that they have at any age, but resistance training, bone strength. but resistance training, bone strength. I'd love for them to start as early as I'd love for them to start as early as possible, but we know that it's never possible, but we know that it's never too late. And that even starting in too late. And that even starting in their 80s can reduce chances of a their 80s can reduce chances of a fracture, a fall. And I think that's fracture, a fall. And I think that's exactly when I think about how I want to exactly when I think about how I want to age, that's exactly the stuff that's age, that's exactly the stuff that's important to me. important to me. >> And that's something we see I see at >> And that's something we see I see at Pelaton. after classes when we have live Pelaton. after classes when we have live studio audiences we have photograph line studio audiences we have photograph line people come up and take photos but they people come up and take photos but they also tell you stories about their their also tell you stories about their their training and a lot of times I'll see the training and a lot of times I'll see the same people maybe it'll be months before same people maybe it'll be months before I see them again maybe it be last week I see them again maybe it be last week sometimes it's years and y'all the sometimes it's years and y'all the transformations I've seen in people 30s transformations I've seen in people 30s 40s 50s 60s that just got started they

40s 50s 60s that just got started they come back dropped 40 pounds got stronger come back dropped 40 pounds got stronger it's it's like a totally person. it's it's like a totally person. >> Yeah. And it's it there's no one thing >> Yeah. And it's it there's no one thing that's right, that's right, >> but I think that it's amazing to just >> but I think that it's amazing to just have I think you've said it, have I think you've said it, consistency, you know, we need to just consistency, you know, we need to just make sure that whatever you do, you make make sure that whatever you do, you make it a habit. And there no there is no it a habit. And there no there is no limit to the age in which to start. So limit to the age in which to start. So anybody who's watching or listening, I anybody who's watching or listening, I encourage them just even out the door, a encourage them just even out the door, a couple of minutes a day can make that couple of minutes a day can make that difference. And the science proves that. difference. And the science proves that. And and again, we something we always And and again, we something we always come back to and we'll talk about this come back to and we'll talk about this in our we talk about more about fitness, in our we talk about more about fitness, but frequency, duration, intensity. but frequency, duration, intensity. Remember, intensity is the least Remember, intensity is the least important. If you're just getting important. If you're just getting started, frequency is the most started, frequency is the most important. So, just important. So, just >> having a consistent frequency of working >> having a consistent frequency of working out at low intensity, out at low intensity, >> big bang for your buck. You You do not >> big bang for your buck. You You do not need to wake up the next day a sore need to wake up the next day a sore mess. mess. >> That's right. >> That's right. >> To get a lot out of your training. >> To get a lot out of your training. >> That's right. >> That's right. >> All right. So, we go into this top five

>> All right. So, we go into this top five segment here. segment here. >> I love it. We're top five daily mistakes >> I love it. We're top five daily mistakes that shorten lifespan. that shorten lifespan. >> I feel like we need a little music to >> I feel like we need a little music to get into the top five. Okay, good. get into the top five. Okay, good. That's good. That's good. All right. So, That's good. That's good. All right. So, sitting too much and move and moving too sitting too much and move and moving too little. That's the top mistake that I little. That's the top mistake that I see people making. So what everyone asks see people making. So what everyone asks me and I think they always ask you how me and I think they always ask you how much do you need to you know when you're much do you need to you know when you're talking about frequency or duration and talking about frequency or duration and certainly intensity but we know that the certainly intensity but we know that the American Heart Association you and I American Heart Association you and I have talked about it like a goal would have talked about it like a goal would be 150 minutes a week but that can sound be 150 minutes a week but that can sound really daunting. So I always say like really daunting. So I always say like anything that can help you just create a anything that can help you just create a habit is a good place to start. But what habit is a good place to start. But what the science shows us about how much to the science shows us about how much to move is that movement even at a low move is that movement even at a low intensity of about 75 minutes a week is intensity of about 75 minutes a week is incredible. So sometimes you hear about incredible. So sometimes you hear about the 11 minutes a day that kind of gets the 11 minutes a day that kind of gets viral in social media. That's kind of viral in social media. That's kind of how they broke down. It's really that 75 how they broke down. It's really that 75 minutes a week study of lower intensity minutes a week study of lower intensity that it it's a bit of a sweet spot.

that it it's a bit of a sweet spot. >> Yeah. That's why you have to check out >> Yeah. That's why you have to check out the Move for Life program. It's it's a the Move for Life program. It's it's a program over the course of four weeks program over the course of four weeks that starts you off much lower than 150, that starts you off much lower than 150, >> right? >> right? >> And it works you up to 150 and we break >> And it works you up to 150 and we break it up into small chunks it up into small chunks >> in order to help you develop the habit >> in order to help you develop the habit of exercising every single day. of exercising every single day. >> It's just getting out the door even >> It's just getting out the door even around the block. You can do anything. around the block. You can do anything. All right, so second All right, so second >> Yeah. What's the second one? >> Yeah. What's the second one? >> Second one. Sleep. >> Second one. Sleep. >> Oh boy. >> Oh boy. >> Sleep. Sleep. Sleep. I I suffer from >> Sleep. Sleep. Sleep. I I suffer from this. I am a horrible insomniac. So it's this. I am a horrible insomniac. So it's trust me it's something that I trust me it's something that I personally have to I I have depended personally have to I I have depended I've become dependent on Pelaton I've become dependent on Pelaton meditation to actually help put me to meditation to actually help put me to sleep that works for me but I think sleep that works for me but I think everybody probably at some point in everybody probably at some point in their life has some issues with sleep their life has some issues with sleep and the only thing I want to mention and the only thing I want to mention about the science of what we know people about the science of what we know people always ask me what's that magic number always ask me what's that magic number of hours so there's a bit of a U curve of hours so there's a bit of a U curve to the science of sleep and we know that

to the science of sleep and we know that there's actually an amount meaning if there's actually an amount meaning if you look at the shape of a U that too you look at the shape of a U that too little is bad and then we know that too little is bad and then we know that too much is bad on the other side of the U. much is bad on the other side of the U. But sitting at that kind of an upside But sitting at that kind of an upside down U. Sitting at the top of that U is down U. Sitting at the top of that U is that sweet spot that ranges usually from that sweet spot that ranges usually from 7 to nine hours. And so I tell people 7 to nine hours. And so I tell people look I care more and again with these look I care more and again with these wearables a lot of more people learn wearables a lot of more people learn about their sleep. I care much more about their sleep. I care much more about the quality of your sleep and about the quality of your sleep and getting back to duration. So learn about getting back to duration. So learn about your habits. We tell people to try to go your habits. We tell people to try to go to sleep and wake up at the same time to sleep and wake up at the same time every day because even on a weekend when every day because even on a weekend when I was a teenager, I used to think I I was a teenager, I used to think I could just sleep in and kind of bank my could just sleep in and kind of bank my sleep. We know that that doesn't work. sleep. We know that that doesn't work. So, sleep deprivation is another huge So, sleep deprivation is another huge mistake. And there's a lot we have for mistake. And there's a lot we have for content to help people get to sleep. And content to help people get to sleep. And there's a lot more out there. If you are there's a lot more out there. If you are suffering from insomnia, get help and suffering from insomnia, get help and learn your data. learn your data. Having a newborn baby has ma has made Having a newborn baby has ma has made me, you know, reconnect with sleep in an

me, you know, reconnect with sleep in an in a very direct way, but also makes me in a very direct way, but also makes me realize that like we have to go back realize that like we have to go back with babies to to the very basics of with babies to to the very basics of >> learning how to self soo, put yourself >> learning how to self soo, put yourself to sleep, having routines around sleep. to sleep, having routines around sleep. And I'm just like, these are things that And I'm just like, these are things that we've all forgotten about. we've all forgotten about. >> All forgotten, but >> All forgotten, but >> and we should retrench ourselves and >> and we should retrench ourselves and saying having that pre-sleep routine. saying having that pre-sleep routine. That's right. Your awake routine. Like That's right. Your awake routine. Like it's super important. it's super important. >> I'm glad you bring that up because in >> I'm glad you bring that up because in the era of screens, like I'm I'm guilty. the era of screens, like I'm I'm guilty. Again, I told you I'm not the model Again, I told you I'm not the model patient here, but we tell people to get patient here, but we tell people to get rid of screens because of the blue light rid of screens because of the blue light an hour before. It is so hard. So I it an hour before. It is so hard. So I it gets back to your point about routine gets back to your point about routine and really giving yourself like the most and really giving yourself like the most kind of like tranquil environment and I kind of like tranquil environment and I can imagine you and I are sitting in New can imagine you and I are sitting in New York. Not easy to kind of put the noise York. Not easy to kind of put the noise out, but you need to have that routine out, but you need to have that routine and kind of the quiet and it's just like and kind of the quiet and it's just like a baby. a baby. >> The same applies to adults. >> The same applies to adults. >> I just think about if I just apply half

>> I just think about if I just apply half of what we're doing for our baby to my of what we're doing for our baby to my own sleep routine, own sleep routine, >> I will be doing phenomenal amount of >> I will be doing phenomenal amount of food. food. >> That's right. >> That's right. >> Let's keep going. What's number three >> Let's keep going. What's number three here? here? >> All right. So, we're also I'm very >> All right. So, we're also I'm very excited. You and I have talked about excited. You and I have talked about social isolation and loneliness. That's social isolation and loneliness. That's number three. number three. >> I'm excited to get into this because I >> I'm excited to get into this because I think people might be shocked to learn think people might be shocked to learn that and we'll dive more into some of that and we'll dive more into some of the science, but loneliness, being the science, but loneliness, being lonely, can be almost equivalent to lonely, can be almost equivalent to smoking a pack of cigarettes a day. That smoking a pack of cigarettes a day. That blows my mind. Wow. But that's literally blows my mind. Wow. But that's literally been proved in the data that when you been proved in the data that when you take people who have been isolated and take people who have been isolated and you can actually be around a lot of you can actually be around a lot of people Matt physically or even have kind people Matt physically or even have kind of people that you are in a family with of people that you are in a family with and still be lonely. So it's really and still be lonely. So it's really about the feeling of you're really about the feeling of you're really isolated and socially and emotionally isolated and socially and emotionally kind of alone. And so that's something kind of alone. And so that's something that I think not enough people have paid that I think not enough people have paid attention to. I've often called it like attention to. I've often called it like the extra vital sign. we've got our the extra vital sign. we've got our blood pressure, our heart rate, our

blood pressure, our heart rate, our temperature, respiratory rate. But just temperature, respiratory rate. But just taking a moment and doing a screening taking a moment and doing a screening question about people's loneliness can question about people's loneliness can tell you a lot more about their health tell you a lot more about their health and how you can actually improve your and how you can actually improve your health. And in doing that, just by I health. And in doing that, just by I find it that even plugging into like the find it that even plugging into like the Pelaton community can help with kind of Pelaton community can help with kind of that feeling like I'm not all alone. And that feeling like I'm not all alone. And I think that's why it's been so I think that's why it's been so important to have like the instructors important to have like the instructors foster those connections. But that foster those connections. But that literally has been shown to save lives. literally has been shown to save lives. It's incredible. It's incredible. >> Wow. I It It also improves performance. >> Wow. I It It also improves performance. >> It does. So it goes back It all comes >> It does. So it goes back It all comes back with Matt to performance. But I back with Matt to performance. But I think that it's And so one tip I have is think that it's And so one tip I have is go through We all have smartphones. Go go through We all have smartphones. Go into your smartphone and look up a into your smartphone and look up a contact or somebody that you haven't contact or somebody that you haven't texted or connected with in a while and texted or connected with in a while and just send them a text right now and tell just send them a text right now and tell them that you're thinking about them or them that you're thinking about them or that you miss them. And it'll be kind of that you miss them. And it'll be kind of amazing to see if everybody listening amazing to see if everybody listening does that just pulls out your phone, does that just pulls out your phone, sends a text, somebody that you have in sends a text, somebody that you have in your contact list, so somebody arguably

your contact list, so somebody arguably that you know, and you send them that you know, and you send them something that says, you know, thinking something that says, you know, thinking of you and miss you. And it's just of you and miss you. And it's just amazing to see like kind of what ripple amazing to see like kind of what ripple effect that can create. And just that effect that can create. And just that little action can create something that little action can create something that can try to fight again almost like can try to fight again almost like smoking almost a pack of cigarettes a smoking almost a pack of cigarettes a day. Imagine I know day. Imagine I know >> if you can just turn around that >> if you can just turn around that behavior with a habit. jumping ahead. behavior with a habit. jumping ahead. >> Lack of purpose and meaning. And this >> Lack of purpose and meaning. And this will be a little bit I like to think of will be a little bit I like to think of this as it doesn't mean that you have to this as it doesn't mean that you have to have all your life goals and kind of have all your life goals and kind of everything planned out for you, but just everything planned out for you, but just having something that you're excited having something that you're excited about. I like to tell people that um about. I like to tell people that um sometimes we talk about all the things sometimes we talk about all the things that are wrong and what's going on in that are wrong and what's going on in our lives that we want to change, but I our lives that we want to change, but I tell people like what's one goal? It tell people like what's one goal? It doesn't need to be some earthshattering doesn't need to be some earthshattering goal. It could be get out the door every goal. It could be get out the door every day for five minutes. And that's just day for five minutes. And that's just something I need to do. And I tell something I need to do. And I tell people, don't try to boil the ocean. people, don't try to boil the ocean. Just find something that they are Just find something that they are passionate about. It could also be 5

passionate about. It could also be 5 minutes phone free with my kid, but minutes phone free with my kid, but something that feels like if you get something that feels like if you get that done today, you really felt like that done today, you really felt like you found something that gave you more you found something that gave you more purpose, more meaning, and you've moved purpose, more meaning, and you've moved the bar a little. And it's hard, but I I the bar a little. And it's hard, but I I do think that truly, and here's again do think that truly, and here's again the science behind it. We know that the science behind it. We know that people who have kind of identified goals people who have kind of identified goals albe it small, medium, big, doesn't albe it small, medium, big, doesn't matter. People who identify goals even matter. People who identify goals even sometimes write them down that they are sometimes write them down that they are more likely not only to accomplish them more likely not only to accomplish them but they are more likely to feel the but they are more likely to feel the satisfaction from the accomplishment of satisfaction from the accomplishment of the goals. So I have been a big we're the goals. So I have been a big we're carrying people who can't see us. I've carrying people who can't see us. I've got a pen and paper. I'll be a big fan got a pen and paper. I'll be a big fan of just okay today, you know, try to go of just okay today, you know, try to go to bed at 900 PM or try to go to bed at to bed at 900 PM or try to go to bed at 10 p.m. Write that down. Type it on your 10 p.m. Write that down. Type it on your phone in a note, whatever the equivalent phone in a note, whatever the equivalent is and set that kind of for an is and set that kind of for an intention. And that really does matter. intention. And that really does matter. Get on the bike. Get on the bike. >> Even if you don't know how long you can >> Even if you don't know how long you can stay on the bike, get on the bike. That

stay on the bike, get on the bike. That can be an example of kind of a way to can be an example of kind of a way to get meaning in your daily activities. get meaning in your daily activities. And it builds out to what we call And it builds out to what we call longevity. longevity. >> That's awesome. That makes total sense. >> That's awesome. That makes total sense. I mean, how often it feels so good to I mean, how often it feels so good to either check something off or cross it either check something off or cross it off the list even at that basic level. off the list even at that basic level. >> It's very satisfying. >> It's very satisfying. >> I think I went off the deep end with my >> I think I went off the deep end with my career. It's just like career. It's just like >> something out now. It's like maybe is it >> something out now. It's like maybe is it possible to have too much meaning in possible to have too much meaning in your life? your life? >> It's possible. It's never never never >> It's possible. It's never never never which gets us to our last one. Yeah. All which gets us to our last one. Yeah. All or nothing thinking. or nothing thinking. >> There we go. That's that's >> There we go. That's that's too many of us live in the you know zero too many of us live in the you know zero to like it's it's all or it's nothing. to like it's it's all or it's nothing. I've either done all of this and I've I've either done all of this and I've accomplished everything or I'm a I'm a accomplished everything or I'm a I'm a failure. And I think that like failure. And I think that like everything in life, nothing is zero or everything in life, nothing is zero or 100. Everything is constantly even Matt 100. Everything is constantly even Matt like by the hour you can have moments in like by the hour you can have moments in your day where you're like I'm not your day where you're like I'm not getting anything done. I'm a failure. getting anything done. I'm a failure. Getting out of that thinking you and I Getting out of that thinking you and I have talked about mindset. I've

have talked about mindset. I've mentioned like a great influence on not mentioned like a great influence on not just myself but a lot of professionals I just myself but a lot of professionals I know is Carol Dwek mindset. She's a know is Carol Dwek mindset. She's a psychologist at Stanford now and I I psychologist at Stanford now and I I have like the privilege of knowing her have like the privilege of knowing her and working with her. But talking about and working with her. But talking about like this all or nothing thinking gives like this all or nothing thinking gives you what we call a fixed mindset where you what we call a fixed mindset where you're not open to growth, you're not you're not open to growth, you're not open to change and you end up actually open to change and you end up actually so where does this go with health? We so where does this go with health? We know that people who have that kind of know that people who have that kind of all or nothing thinking or some sort of all or nothing thinking or some sort of fixed mindset are more likely to be fixed mindset are more likely to be alone to feel like they did not alone to feel like they did not accomplish both personal relationships accomplish both personal relationships and professional relationships in their and professional relationships in their life and they're actually not as happy life and they're actually not as happy like at over periods of their life. So like at over periods of their life. So Harvard done a happiness study for Harvard done a happiness study for decades and decades. Studied and decades and decades. Studied and followed people people with a kind of followed people people with a kind of all or nothing mindset were likely to all or nothing mindset were likely to die earlier also likely to be unhappy at die earlier also likely to be unhappy at the time of their death. People that had the time of their death. People that had kind of this growth mindset that got out kind of this growth mindset that got out of this all or nothing thinking were

of this all or nothing thinking were much more likely to live longer and be much more likely to live longer and be happier. And again, this whole podcast happier. And again, this whole podcast is about longevity. What does that mean? is about longevity. What does that mean? We just want to live longer and happier. We just want to live longer and happier. However that looks for you and wherever However that looks for you and wherever that looks for you. that looks for you. >> That's a I think it was Emma Lovewell >> That's a I think it was Emma Lovewell that says progress not perfection. that says progress not perfection. >> That's right. That's right. It's and >> That's right. That's right. It's and that's that all or nothing thinking. I that's that all or nothing thinking. I suffer from it. You can like I said hour suffer from it. You can like I said hour to hour it can shift. But if you turn it to hour it can shift. But if you turn it around and um I've taught like myself to around and um I've taught like myself to say like I when I first came to the bike say like I when I first came to the bike and I would try to do your longer and I would try to do your longer classes. I remember you're like well I'm classes. I remember you're like well I'm doing a 90-minute class and I remember doing a 90-minute class and I remember thinking I can't do that. And what I've thinking I can't do that. And what I've learned to do is to say I can't do that learned to do is to say I can't do that yet. So I've added the word yet. yet. So I've added the word yet. >> There you go. >> There you go. >> I still haven't done it, Matt. >> I still haven't done it, Matt. >> What? >> What? >> But I blame time. Not that I don't want >> But I blame time. Not that I don't want to do it, but I used to say to you like, to do it, but I used to say to you like, I can't do that. I turn that into I I can't do that. I turn that into I can't do that yet. can't do that yet. >> And I look forward to the day when I >> And I look forward to the day when I come. Maybe that'll be a live class. come. Maybe that'll be a live class. Maybe not. Maybe not. >> I always start those classes off by >> I always start those classes off by saying one thing. Just moving for 90

saying one thing. Just moving for 90 minutes is success today. minutes is success today. >> Totally. And if you're able if you're >> Totally. And if you're able if you're then able to like level up to get to hit then able to like level up to get to hit the zones we are at even better. But the zones we are at even better. But simply moving for 90 minutes is going to simply moving for 90 minutes is going to give you like a biggest portion of give you like a biggest portion of >> well the 90-minute class when you told >> well the 90-minute class when you told me about doing that and I was like I me about doing that and I was like I can't do that and I shifted my brain. can't do that and I shifted my brain. It's like I can't do that yet. So add It's like I can't do that yet. So add the word yet to anything that you think the word yet to anything that you think you can't do. you can't do. >> Expect a photo you know get back. >> Expect a photo you know get back. >> That's right. That's right. >> That's right. That's right. >> Those are those are our five men. >> Those are those are our five men. >> Those are our top five. There we go. So >> Those are our top five. There we go. So let's let's bring it home then. How can let's let's bring it home then. How can people start implementing these people start implementing these longevity habits right now? longevity habits right now? >> Right? I think we talked about breaking >> Right? I think we talked about breaking this down into like bite-sized chunks this down into like bite-sized chunks and that could mean just listening to and that could mean just listening to we've talked about the move for life we've talked about the move for life programming. You can use that as your programming. You can use that as your way to start, but it just to me is way to start, but it just to me is keeping it simple, getting you can keeping it simple, getting you can either just move in where you're at, either just move in where you're at, whatever place you're at indoors or even whatever place you're at indoors or even getting out the door so that you can getting out the door so that you can start a habit. But it's what you said to

start a habit. But it's what you said to me. It's consistency and it's kind of me. It's consistency and it's kind of having something on a regular basis that having something on a regular basis that you can adapt. And we're going to get you can adapt. And we're going to get into so many other areas, nutrition, into so many other areas, nutrition, sleep, etc. But it it doesn't need to be sleep, etc. But it it doesn't need to be intimidating. Just do something. intimidating. Just do something. >> Dr. Patel, thank you for being here >> Dr. Patel, thank you for being here today and for sharing just a little bit today and for sharing just a little bit of your wealth of knowledge with us of your wealth of knowledge with us today about longevity. today about longevity. >> It was great to be with you, Matt. This >> It was great to be with you, Matt. This was fun. Thank you. was fun. Thank you. >> I look forward to our next time >> I look forward to our next time together. We're going to be talking together. We're going to be talking about exercise in our next episode and about exercise in our next episode and how it impacts not only our lifespan but how it impacts not only our lifespan but also our health span. And we're also also our health span. And we're also going to dive into the differences of going to dive into the differences of the impact from different modalities the impact from different modalities like strength training versus cardio. like strength training versus cardio. And of course, this is all supported And of course, this is all supported with peerreview research. Thank you for with peerreview research. Thank you for joining us for this first episode of joining us for this first episode of Move for Life. Remember, longevity isn't Move for Life. Remember, longevity isn't about perfection, it's about progress. about perfection, it's about progress. So keep moving, stay connected, and So keep moving, stay connected, and remember, you're not just training for remember, you're not just training for today. You're training to move for life. today. You're training to move for life. Thank you.

Transcript auto-generated by YouTube. Verbatim — duplicates intentionally preserved.

The Daily Deposit

Every age can begin a longevity protocol. The question is not whether you started early enough. The question is what you choose to place into the account today.

Dr. Patel describes longevity like money deposited into a bank account, something you can use now and years from now. Movement works this way. A session today supports today’s mood, mobility, and clarity; repeated over time, it becomes future vitality.

you can never start too early to think about the kind of life you want to live

Exercise is not a punishment for the past. It is an investment in the decades ahead. When you train strength, you protect the ability to rise, lift, brace, and carry. When you train endurance, you support the capacity to keep moving through daily life with less friction.

This long view brings restraint to training. Matt remembers a coach who wanted to see his athletes still running at 60 or 70. That image holds a precise lesson: the goal is not to spend the body quickly, but to prepare it for the years it has not yet entered.

A longevity practice also requires forgiveness. Routines break because life changes. Work expands, family needs attention, sleep shifts, and the body asks for a different pace. A disrupted month does not erase the value of returning.

Today is a reset, not a referendum. You do not need to negotiate with every missed session before you begin again. You step back into motion, and the body responds to the signal you give it now.

This is confidence without force. You build resilience by repeating what is sustainable. You protect longevity through rituals that can live inside real days, not ideal ones.

The daily deposit can be small and still be meaningful. Five minutes of walking can open the door. One careful strength session can restore a sense of agency. The future body is shaped by ordinary choices made with intention.

Longevity becomes less abstract when you see it as a practice of continuity. You are not training for an imagined finish line. You are training to remain available to your life.

Genes Are Not Destiny

Genetics matter, but they do not own the full story. Dr. Patel notes that genes account for about 25 percent of health. That number deserves respect, yet it also leaves room for agency.

For many people, family history can feel like a sentence already written. High cholesterol, heart disease, diabetes, and other patterns can create a sense of inevitability. The science invites a steadier view. Your inheritance is information, not a final verdict.

The remaining picture includes lifestyle and environment. Some of those forces sit outside direct control, including air quality and the broader conditions around us. Still, a meaningful portion lives in daily behavior: how you move, recover, eat, sleep, and ask better questions of your care team.

This is empowerment without blame. If the past has been difficult, or if access, stress, injury, or responsibility shaped your habits, the point is not to assign fault. The point is to recognize the leverage that still exists.

Gene expression adds another layer of nuance. Having a gene does not mean that gene will always express itself in the same way. Behavior and context can influence how the body presents risk, which makes proactive care more precise.

That does not mean every outcome sits neatly inside personal control. It means the body is more responsive than old assumptions allowed. You can use family history as a prompt for earlier conversations, wiser tracking, and a more deliberate protocol.

A 25 percent genetic contribution is significant. It can shape what you monitor and how aggressive you become with prevention. It can guide discussions with a physician and sharpen your awareness of risk.

The larger message is steadier: you are not fixed in place. You can begin today, even if yesterday felt inconsistent. Longevity honors the past without surrendering the future to it.

This is where mastery becomes quiet. You do not need to overpower your biology. You need to understand it, respect it, and keep placing the body in conditions that support adaptation.

Numbers That Reveal Resilience

Tracking works best when it creates clarity, not obsession. Numbers are useful because they make invisible patterns easier to see. They give you language for recovery, risk, performance, and the conversations worth having with a physician.

you're not doomed by how or where or when you were born

Heart rate and heart rate variability offer a window into how the body responds and returns. During training, heart rate shows effort. After training, recovery shows whether the body can absorb the work and come back toward equilibrium.

That return matters. Matt frames recovery as the place where training becomes useful. If the body cannot absorb the session, the next session has no solid platform. Resilience is not only the ability to rise; it is the ability to return.

Dr. Patel points to research connecting heart rate recovery and heart rate variability with broader health and all-cause mortality. The plain outcome is practical: a body that elevates when asked and recovers appropriately is a body showing adaptive capacity. That signal deserves attention.

VO2 max offers another lens. VO2 refers to the volume of oxygen your body uses, and the measure speaks to efficiency. The more efficiently you use oxygen, the more insight you gain into cardiovascular fitness and broader health.

The source connects stronger oxygen efficiency with lower risk across major health concerns, including heart disease and neurodegenerative disorders. For the reader, the takeaway is not a lab number in isolation. It is the pursuit of a body that can do more work with greater ease.

Blood markers add another layer. HDL and LDL help frame cholesterol conversations, with HDL often described as protective and LDL as a marker to understand in relation to cardiac risk. Hemoglobin A1C shows how the body has handled blood sugar over several months, giving a longer view than a single glucose reading.

recovery is where you absorb the training

A calcium score can deepen that conversation when risk calls for it. Dr. Patel describes cholesterol as one front door, not the whole house. LDL, family history, and other markers can lead to more specific questions about plaque, calcium deposits, and how proactive your next step should be.

The point is not to collect data for its own sake. The point is to use data as a compass. When you know your baseline, you can notice change, ask more precise questions, and build a protocol that reflects your actual body.

Performance can become one leading indicator of health. If you recover faster, tolerate more training, and move with greater efficiency, the body is giving feedback. Numbers do not replace presence, but they can refine it.

A longevity practice holds both discipline and stillness. You track, then you listen. You measure, then you choose. The goal is not control for its own sake, but a clearer path back to balance.

Wim's Wise Words

A second take, from someone who's lived it.

If you take one thing from this, let it be this: longevity is not built by collecting more information. It is built by choosing a few signals, respecting them, and returning to the ritual before life becomes loud enough to force your hand.

I like data, but I do not let it become the master of the day. Heart rate recovery, HRV, VO2 max, blood work, sleep scores; these are instruments. They help you hear the body more clearly. They do not replace the body itself.

The mistake I see often is starting with too many numbers. You buy the device, open the dashboard, and suddenly every morning feels like an exam. That is not mastery. That is noise wearing a clean interface.

Where I Would Start

Choose three baselines. One for movement, one for recovery, one from your blood work. Keep them simple enough that you can explain them without reaching for jargon.

For movement, I would start with a walking cadence or a weekly strength practice you can actually repeat. For recovery, I would watch sleep consistency and how quickly your heart rate settles after effort. For blood work, I would have a serious conversation about A1C, cholesterol, and family history with someone qualified to interpret the pattern.

Then give the protocol time. Two weeks tells you more than two days. Three months tells you more than a perfect weekend. The body adapts through repetition, not drama.

If you use a wearable, read Longevity Works When Measurement Serves the Ritual next. That piece makes an important point: measurement should serve the ritual, not steal your attention from it.

Here is the part I would add from practice. Recovery is not what you do after the real work. Recovery is where the work becomes usable. If you train hard, then sleep poorly, skip food, and rush straight back into pressure, the signal gets blurred. You asked the body to adapt, then gave it very little room to answer.

None of this replaces sleep. Heat, cold, breath, mobility, nutrition, and tracking all sit underneath that first pillar. If sleep is unstable, start there before you chase more refined tools. Sleep Is the First Longevity Protocol is the right next read if that feels close to home.

For contrast therapy, I keep the same restraint. Sauna in the evening can create a clean pause at the end of the day. It asks you to sit still, sweat, and come down slowly. Cold can sharpen focus and build tolerance for discomfort, but I would not place a hard cold plunge immediately after every strength session if strength adaptation is the priority. Let the signal breathe.

If you want the thermal side in more detail, Thermal Stress, Cellular Longevity is worth your time. Use it as a guide, not as permission to make every ritual more intense.

The most useful protocol is the one you can return to with dignity. Walk. Lift. Sleep. Track a few signals. Use heat and cold deliberately. Ask better questions when the numbers change.

Longevity is not a performance you put on for the future. It is the quiet care you give the body today, so it remains available tomorrow.