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As we talked about in this episode, most of us won't die from infections or accidents. What we're going to die from are diseases caused by aging. So that's why it's really important that we all track our own health closely over time. And that's how we can know if we're progressing and what we're actually doing is working. Wearables make that super easy. You don't need to watch these numbers all the time. You can look at them once a week or even once a month. But it's really important that you check how you're doing. Which brings me to a wearable that I'm particularly fond of, partly because of its scientific foundation at Harvard, where I work, and also the founder's own research and scientific rigor. The company's only a couple of blocks up the street here from the studio, and I visit them occasionally and see what an active, caring company they are. I'm talking about the WHOOP band. This wearable is a health and fitness coach that gives me insights into my sleep, my recovery, and my body strain. The researchers have studied how accurate these devices are, and in a 2022 study, they compared six wearable devices, including WHOOP, against clinical grade ECG and sleep recording devices. WHOOP showed strong accuracy for heart rate and heart rate variability measurements, during sleep especially. Using the WHOOP band, I can see how my daily behaviors are impacting my health wearing the WHOOP over the last two months. I've seen dramatic improvements in my personal biomarkers, indicating that the changes that I'm making to my lifestyle, including a much healthier diet and more exercise, is definitely having a positive effect on my body. For example, my resting heart rate has gone down to 45, which is great, and my heart rate variability, which you want to be higher, that number has shot up to 90, putting me in the top few percent or so for my age. It's not only interesting and useful, but it's also important to build up a record about your body that you can aim for when you're older. When you're 90, you can go back and aim to be what you were in your 40s or 50s. If you're a regular listener to this show, you'll know that we only partner with companies like Whoop who we really believe in. These are products that I use daily, the team uses daily, and these companies align with our values, our mission of supporting medical research and supporting young scientists. If you want to try it and get a free Whoop 5.0 smart band and a month off membership, go to join.whoop.com slash lifespan or use the code lifespan.

Now, there's something new and exciting I want to tell you about, but before I do, if you've listened to this show before, you've probably heard me say, that you cannot optimize what you don't measure. That's what we do as scientists, and it's true also when it comes to body metrics. Many people only measure their total body weight, if anything, but this only tells a small part of the story. So how can you measure these other aspects? Withings, one of Lifespan's partners supporting medical research, makes some of the coolest devices that you can measure yourself with. They have watches, a sleep monitor pad, and advanced bathroom scales, one of which I use every morning. I've actually been using Withings devices for over 13 years since they first came out with their first scale, and today the Withings Vision clocked me at 59 beats per minute heart rate, which I'm very happy with. It's actually pretty healthy, and at night it drops down to about 49, as I previously mentioned. Another metric that impacts lifespan is body composition, and it's impossible to know this unless you measure it. We've already talked about visceral fat, the evil fat that sits around your organs, and it's associated with risk of cardiovascular disease, diabetes, and even death. So getting rid of visceral fat, or at least minimizing it, can have a strong impact on your long-term health and longevity. I've got all the valuable data on my scale in my bathroom here and also on my phone. The Withings Body Scan scale can help estimate your muscle mass, your fat mass, and importantly, your visceral fat percentage, among other things. I stand on this scale almost every morning. Here's the digital twin on my phone spinning around. So the numbers speak for themselves. I've got 11.3% fat on my arms, 14% torso, and visceral fat, which we mentioned is the evil fat. at 2.7. All of these numbers I'm very happy with. And you can also look at muscle and other different things here. And in the past couple of months, by changing my diet and improving my exercise regimens, I've lost over 12 pounds for spring. And importantly, I was able to ensure that I didn't lose any of my muscle mass. This is a common problem when you're eating less. And especially if you take a GLP-1 receptor agonist like a Zempic, a Withings scale can really help ensure that you lose only the fat, not muscle. It's the only smart scale that also comes with an FDA-cleared ECG that can analyze your heart rhythm and even detect atrial fibrillation, which is a heart condition that can cause strokes and even heart failure. We here at Lifespan are partnering with Withings because we share a common commitment to preventative health, and also we want to support medical research and young students. So as a Lifespan listener, we invite you to join us. You can learn more about Withings, or get a scale, or just one of their other really cool smart devices at withings.com slash lifespan, or for a 10% off discount, use the code Lifespan.

Many people only measure their total body weight, if anything, but this only tells a small part of the story. So how can you measure these other aspects? Withings, one of Lifespan's partners supporting medical research, makes some of the coolest devices that you can measure yourself with. They have watches, a sleep monitor pad, and advanced bathroom scales, one of which I use every morning. I've actually been using Withings devices for over 13 years since they first came out with their first scale. And today the Withings Vision clocked me at 59 beats per minute heart rate, which I'm very happy with. It's actually pretty healthy, and at night it drops down to about 49, as I previously mentioned. Another metric that impacts lifespan is body composition, and it's impossible to know this unless you measure it. We've already talked about visceral fat, the evil fat that sits around your organs, and it's associated with risk of cardiovascular disease, diabetes, and even death. So getting rid of visceral fat, or at least minimizing it, can have a strong impact on your long-term health and longevity. I've got all the valuable data on my scale in my bathroom here, and also on my phone. The Withings Body Scan scale can help estimate your muscle mass, your fat mass, and importantly, your visceral fat percentage, among other things. I stand on this scale almost every morning. Here's the digital twin on my phone spinning around. So the numbers speak for themselves. I've got 11.3% fat on my arms, 14% torso, and visceral fat, which we mentioned is the evil fat at 2.7. All of these numbers I'm very happy with. And you can also look at muscle and other different things here. And in the past couple of months, by changing my diet and improving my exercise regimens, I've lost over 12 pounds for spring. And importantly, I was able to ensure that I didn't lose any of my muscle mass. This is a common problem when you're eating less. And especially if you take a GLP-1 receptor agonist like a Zempick, a withing scale can really help ensure that you lose only the fat, not muscle. It's the only smart scale that also comes with an FDA-cleared ECG that can analyze your heart rhythm and even detect atrial fibrillation, which is a heart condition that can cause strokes and even heart failure. We here at Lifespan are partnering with Withings because we share a common commitment to preventative health and also we want to support medical research and young students. As a Lifespan listener, we invite you to join us. You can learn more about Withings or get a scale or just one of their other really cool smart devices at withings.com slash lifespan or for a 10% off discount, use the code lifespan.

If you've listened to this show or heard me on stage, you've probably heard me say that you can't optimize what you don't measure. That's what we do as scientists, and it's true also when it comes to body metrics. Many people only measure their total body weight, if anything, but this only tells a small part of the story. You don't know if you're losing fat or muscle, or even where the fat is being lost from. For instance, let's talk about visceral fat, the evil fat that sits around your organs, and is associated with increased risk of cardiovascular disease, diabetes, and death. Getting rid of visceral fat, or at least minimizing it, can have a strong impact on your long -term health and longevity. So how can you measure it? Widdings, one of life spans partners, make some of the coolest devices that you can measure yourself with. Watchers, a blood pressure monitor, and advanced bathroom scales. I've actually been using Widdings' devices for over 13 years, since they first came out with their Wi -Fi scale. I've got all the valuable data on my scale, and also on my phone, along with actually those of my kids as they were growing up. The Widdings' body scan scale can help estimate muscle mass, fat mass, visceral fat, among other things. Let me show you what my body looks like in 3D, my digital twin on the Widdings app. So here it is. You can see at the bottom here, changes in lean mass, visceral fat, bone mass, and if you click on that, that up comes my digital twin spinning around here. The numbers speak for themselves. We've got 11 .3 % fat on my arms, which is low, 14 % torso, low, and visceral fat, which we mentioned is the evil fat, 2 .7, which is good. So you can look at muscle, you can look at a lot of different things. So what the app is telling me is that I'm doing well, and I'm on the lower end compared to other people in my age range. And of course you can do this as well. I've actually watched my muscle percent grow as I've changed my diet and exercise, and that's important. You want to know what's happening as you change your lifestyle. So this is a motivational and fun thing to have on your phone, and in the past couple of months, by changing my diet and exercise regimens, I've lost over 12 pounds. And importantly, I was able to ensure that I didn't also lose any of my muscle mass, which is a common problem when you're eating less. And though I didn't use a gel P1 drug to lose weight, if you do take one, and that's increasingly common, a within scale can really help ensure that you lose only fat, not muscle. It's the only smart scale that also comes with an FDA -cleared ECG that can analyze your heart rhythm, and even detect atrial fibrillation, which is a heart condition that can cause stroke and even heart failure. So we at Lifespan here are partnering with withings because we share a common commitment to preventive health and also supporting medical research. As a Lifespan listener, we invite you to join us. Learn more about withings, or get a scale, or just one of their other really cool smart devices, at withings .com, forward slash Lifespan. Or for 10 % off, use the code Lifespan.

At lifespan, we want to give everyone 10, 20 more years of healthy life. We are in a new era. The technology is coming. We even now live in a world where we don't have to gas weather intervention. Our working, life spans mission is to help you and your loved ones live your longest, healthiest lives. You'll get information that is not only factual, but also found nowhere else. So come join us at lifespan .com where we're building the world's largest longevity community. We'll learn together and support medical research together.

Partners of the lifespan show allow us to make it freely available as an educational resource to everyone around the world while also supporting medical research. We only collaborate with partners whose products are grounded in strong science and that I've personally used for many years and who also want to help support young researchers. So on that note, let me tell you about one of our partners. A drink I've used for many years called ketone IQ. We all want to perform at our best. When you're exercising, power is one of the most important elements of performance. It reflects how quickly you can generate force and convert your body's energy into movement. In the short term, when you increase your muscle power and reduce fatigue, you improve performance of course. But over the long run, if you keep it up, this can lead to sustained improvements in both cardiovascular health and strength to key pillars of longevity. Ketone IQ is a drink whose active ingredient is called R13 butendial. It's a ketone precursor that your liver converts into a compound called beta hydroxybutyrate. It's a ketone that your body uses for energy, especially your muscles and your brain. While there's more research to be done, a 2025 randomized placebo controlled trial tested ketone IQ in healthy college age adults. They performed 10 second sprints on stationary bikes. Each participant consumed half a gram of R13 butendial per kilogram of body weight per day for a week. Amazingly, ketone IQ improved peak power by 10%, an average power by 16%, and a whopping reduction in fatigue of 30 % with a statistical p -value of less than 0 .01. So if you'd like to try this, ketone is offering lifespan listeners 30 % off your first monthly order. So you can just go to ketone .com slash lifespan or use the code lifespan.

Here at Lifespan, one of our most important missions is to support medical research. So down the line, all of us can lead longer and healthier lives. We're grateful to you, our community, who supports us in this effort. We're also grateful to our partners who help us in this mission. So speaking of which, one of the most consistent findings in longevity science, is that small and measurable behaviors add up over time. For example, in 2011, a study was published in the Lancet a very reputable journal, where researchers followed over 400 ,000 individuals. What they found was that just 15 minutes of moderate exercise per day was associated with a roughly three -year increase in life expectancy. Sleep shows a similar pattern, large -scale analyses published in the Journal of the American Heart Association showed that both two little and too much sleep are both associated with increased cardiovascular and mortality risk. So this brings me to a wearable that I'm particularly fond of, mostly because of its scientific foundation, both here at Harvard, where I work, but also the founders' own research and scientific rigor. There are only a couple of blocks away from the studio up the street, and whenever I visit, I see a thriving company that's mission -oriented to help people live better at longer lives, including all of us. And of course, I'm talking about whoop. The whoop band, which is the one that I rarely take off my wrist, this wearable to health and fitness coach that gives me insights into my sleep and my recovery, and also my body's strain. So I can see really how my daily behaviors are impacting my health day to day. For example, wearing the whoop over the last two months, I've seen dramatic improvements in my personal biomarkers, indicating that the changes that I am making to my lifestyle, including a much healthier diet, cutting out a lot of the extra carbs that I was eating, and a bit more exercise, they definitely were having positive effects on my body. And I was talking about this with Andrew in the studio here, about my resting heart rate, which has gone down to 45, and my heart rate variability, which you want to be higher, this HRV number has shot up to 90, putting me in the top percent or so for my age. It's not only interesting and useful on a daily basis, but I'm building up a record about my body that I can aim for when I'm older. So when I'm 90, I can go back to being 50 or younger. As I mentioned earlier, lifespan and I only partner with companies like Woop, who we really believe in, and these are products we use daily, and also who align with our mission of supporting medical research. You, our lifespan community and listeners, can get a free woop band and one month off membership by going to join .woop.com slash lifespan, or using the code lifespan.

If you've listened to this show or heard me on stage, you've probably heard me say, you can't optimize what you don't measure. That's what we do as scientists. It's true also when it comes to body metrics. Many people only measure their total body weight if anything. But this only tells a small part of the story. You don't know if you're losing fat or muscle or even where the fat is being lost from. For instance, visceral fat, what I call the evil fat that sits around your organs. It's associated with increased risk of cardiovascular disease, diabetes and death. Getting rid of visceral fat or at least minimizing it can have a strong impact on your long -term health and longevity. Since they first came out with their Wi -Fi scale over 13 years ago, I've actually been using withings devices. And if you've never heard of withings, they make some of the coolest devices that you can measure yourself with. The scale is one of the devices that I particularly love. I've got all the valuable data over 13 years on my scale and on my phone, along with those of my kids as they were growing up. Let me show you what my body looks like in 3D, my digital twin. There I am. You can see that on my arms, 11 .5 % fat, legs, 10 .7 % and torso, 13%. I'm pretty happy with this. I'd like to be a little bit more cut on my torso. But it's telling me that I'm doing well and I'm on the lower end compared to other people in my age range. And you can do this for muscle as well. And I've actually watched my muscle grow as I've changed my exercises. This is just one motivational and very fun thing to have on your phone and it's fun to show others as well. In the past couple of months, by changing my diet and my exercise regimens, I've lost over 12 pounds. And importantly, I was able to ensure that I didn't also lose any of my muscle mass, which is a common problem. And though I didn't use a GLP1 drug, if you do take one, a within scale can help ensure that you lose fat, not muscle. So withings is really cool. It's the only smart scale that comes with an FDA -cleared ECG that can analyze your heart rhythm and even detect atrial fibrillation, a heart condition that can cause stroke and heart failure. As a lifespan listener, we invite you to join us, learn more about withings, or get a scale, or one of their other cool smart devices at withings.com slash lifespan, or use the lifespan code for discounts.