How to Increase Your Health Span and Longevity: According to a Geriatrician Who Treats 100-Year-Olds

Visit The Proof website for the full show notes and supporting studies: https://theproof.com/podcast/ Simon's personal supplement stack: https://hub.theproof.com/supplements The longevity industry is booming, but the medical specialty that actually studies ageing is shrinking. Stanford geriatrician Dr Deborah Kado explains what decades of research say about ageing well, and why some of the most powerful interventions are the least glamorous. Dr Deborah Kado is a professor of medicine at Stanford University, director of the Geriatrics Research Education and Clinical Center at the VA Palo Alto, and co-director of the Stanford Longevity Center. Her research spans osteoporosis, hyperkyphosis, and the interactions between ageing, the gut microbiome, vitamin D, and sleep. In this episode: - Why "longevity science" is largely a rebrand of gerontology - The attitude-dementia link: roughly 50% lower risk decades later - A progressive balance test you can do at home - Power versus strength: what actually prevents falls - The bone medication scare that cost millions their best protection against fracture - Why optimal BMI in older age is higher than you think - Vitamin D, sleep regularity, and the gut microbiome 00:00 What Gerontology and Geriatrics Mean 04:01 Why Geriatricians Are So Rare 07:59 Empathy and Ageism in Aging 13:27 How Attitudes Affect Dementia Risk 18:38 How to Stay Independent While Aging 21:44 Why Healthy Longevity Beats Healthspan Hype 35:27 Vertebral Fractures and Spine Curvature Research 38:15 The 4 Ms Framework Explained 40:53 Best Exercise for Bone Health 45:01 How to Train Power and Balance 48:27 Why Dancing Beats Every Other Exercise 50:31 Bisphosphonate Risks and Jaw Necrosis 54:17 Atypical Thigh Fractures From Bone Drugs 57:08 How to Choose Bone Medication 01:00:43 Deprescribing Mistakes to Avoid 01:10:54 Nutrition for Healthy Aging 01:15:11 How the Gut Microbiome Affects Aging 01:23:10 Sleep, Microbiome, and Preventing Dementia 01:32:58 How to Find Purpose in Old Age To connect with Dr Deborah Kado, visit her at https://med.stanford.edu/profiles/deborah-kado or find her on https://www.linkedin.com/in/deborah-kado-51a03125/. This episode is brought to you by: 38TERA Consider 38TERA's DMN prebiotic supplement a daily multivitamin for your gut. Formulated by yours truly and gastroenterologist Dr Will Bulsiewicz. Head to https://38tera.com/?ref=SIMON and use code THEPROOF for a discount at checkout. 38Tera ships to the United States, Australia, and New Zealand. IM8 With 92 nutrients, including Vitamin B12, Iodine, Selenium and Vitamin D, in highly absorbable forms, IM8 Daily Essentials is the perfect all-in-one daily multi-vitamin to ensure you meet your daily micronutrient needs. IM8 is offering an exclusive 10% off your first order with a free welcome kit when you enter the promo code SIMON at checkout on http://im8health.com/. IM8 ships to 27 countries including the U.S., Canada, the U.K., Australia, and many regions across Europe, Asia, and South America. Function Health Take charge of your health with advanced blood testing and personalised insights. Function Health offers a practical way to track key health markers such as cholesterol, blood sugar, and more. Learn more and join at http://functionhealth.com/simonhill for a $25 credit toward your membership. Only available to those living in the United States. Function Health ships to 48 U.S. states, excluding Rhode Island, Hawai‘i, and Puerto Rico. ProLon ProLon’s 5-Day Fasting Mimicking Diet is a science-backed, plant-based program designed to support metabolic health while keeping your body in a fasting-like state. Get 15% off sitewide plus a $40 bonus gift at http://ProLonLife.com/THEPROOF. ProLon ships within the United States. SwimClub SwimClub is a science-backed supplement designed to support male fertility, sperm health, and reproductive wellness. Head to http://swimclub.co/theproof to get 25% off your first order with code THEPROOF. WHOOP Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on http://join.whoop.com/simon. Whoop ships to 56+ international markets, including the US, Canada, most of Europe, Australia, New Zealand, UAE, Singapore, and parts of Asia. Simon Hill, MSc, BSc (Hons) - Creator of http://theproof.com/ - Host of https://theproof.com/podcast/ - Author of https://theproof.com/book/