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Most people say they want to live longer. Fewer stop to ask: what does “longer” actually feel like?

In this episode, Dr. Kevin White joins Dr. Nicki Byrne and Dr. Matt Kaeberlein for a fast-moving, smart, and practical conversation about health span — and what it really takes to stay strong, clear, and independent as you age.

The trio breaks down the four pillars of health (eat, move, sleep, connect) and how to apply them in real life. You’ll hear stories from the clinic, data that matters, and the kind of takeaways you can actually use — whether you're a curious patient or a clinician trying to make sense of continuous glucose monitors, inflammatory markers, or why one of your patients still eats sardines.

This is part one of a two-part conversation originally recorded for the OptiSpan Podcast, hosted by Dr. Kaeberlein. Stay tuned for part two, where they dig into blood work, hormones, LP(a), genetic testing, and the future of personalized longevity medicine.

🧠 Less jargon, more clarity. Welcome to health span that actually makes sense.

📝 Show Notes

• This episode features an excerpt from the OptiSpan Podcast, hosted by Dr. Matt Kaeberlein
• Guests: Dr. Kevin White & Dr. Nicki Byrne

⏱️ Episode Chapters

00:00 – What got us into health span medicine
03:08 – Lifespan vs. health span: what’s the difference?
05:14 – The Four Pillars: eat, move, sleep, connect
06:26 – Diet: protein, fiber, CGMs, and starting your day right
12:33 – Exercise: what really matters (and what you’ll actually do)
16:54 – Sleep: routines, wearables, and modern distractions
23:19 – Connection: social health, stress response, and mental fitness
29:51 – Teaser: why biomarkers and blood work come next in Part 2

⚠️ Medical Disclaimer

This episode is for informational and educational purposes only. It is not medical advice and is not a substitute for diagnosis or treatment from a qualified healthcare provider. Always consult your physician before making any medical decisions.

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In this episode, Kevin and Brian go full AMA-mode with a question that gets asked all the time:

"If you were starting over—at 30, 40, 50—what would you do differently with your health?"

They cover the wins, the regrets, and the stuff they wish someone had told them way earlier. From wasted money on “meh” supplements to the scans they’d never skip today, this one’s a mix of hindsight, hard truths, and helpful takeaways you can start using now—no shame required.

Oh, and yes... they also share the dumbest “health” thing they’ve ever tried. (We all have one.)

💡 Questions they tackle include:

• What are the first 3 habits we’d lock in today?
• What health beliefs did we completely flip on?
• How would we approach sleep, stress, and burnout with a clean slate?
• Which tools or tests were game changers—once we finally used them?
• What advice would we give to our 25-year-old selves (with bad mobility and big goals)?
• And check out the App Kevin recommended on this podcast - Waking Up: Meditation and Wisdom App (get it here)

Whether you’re just getting started or recalibrating after years of trying everything, this episode is a straight-up, no-pressure chat about what actually works—and what we’d skip the second time around.

🎧 Tune in and maybe save yourself a few years of trial and error.

takeaways

• Celebrating community unity through sports can be uplifting.
• Prioritizing sleep is crucial for overall health.
• Understanding VO2 max can enhance longevity and resilience.
• Mindfulness in nutrition can lead to better health choices.
• Avoiding fads and focusing on what truly matters in health is essential.
• Stress management techniques can improve daily life.
• Incorporating explosive movements in exercise is important as we age.
• Recognizing the impact of sugar on cognitive health is vital.
• Quality sleep, resistance training, and nutrition are key to health.
• Health is a lifelong journey of learning and adapting.

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Some conversations don’t just stick with you—they shape you.

In this episode, Kevin sits down with Echo VanderWal, co-founder of The Luke Commission in Eswatini, for a conversation that’s been years in the making. What unfolds is more than a story about global healthcare—it's a testament to what can happen when compassion meets calling.

Echo shares the remarkable journey of building one of the most impactful medical missions in southern Africa, from tackling the HIV crisis with dignity and innovation to launching an oxygen plant during the height of COVID. But more than the logistics or the stats, this episode is about heart—the kind it takes to build trust in underserved communities, and the kind that reminded Kevin to think differently about medicine.

If you’ve ever wondered what true, patient-first care looks like—even when resources are scarce and the odds are long—this is the episode for you.

takeaways

• Echo VanderWal's journey is driven by a calling to serve in healthcare.
• Building trust and compassion is essential in healthcare delivery.
• The HIV crisis in Eswatini has led to significant challenges.
• Innovative approaches are necessary to address stigma and improve care.
• COVID-19 presented unique challenges but also opportunities for growth.
• The establishment of an oxygen plant was a pivotal moment for the Luke Commission.
• Community engagement and grassroots support are vital for sustainability.
• The team at the Luke Commission is resilient and dedicated to their mission.
• Funding models need to diversify to ensure long-term viability.
• The Luke Commission aims to expand its impact beyond Eswatini.

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