Ask Me Anything: Lowering Cholesterol and Optimizing VO2max

Longevity by Design

Did you know that blood cholesterol levels are influenced by far more than just the foods we eat?

Are you eager to know how to assess healthspan using your own body's data?

This episode of Longevity by Design is an Ask Me Anything between Dr. Gil Blander and Ashley Reaver. We gathered frequently asked questions from the Longevity by Design audience and discussed topics fundamental to longevity.

Ashley Reaver begins the conversation with a deep dive into cholesterol—including the relationship between dietary cholesterol and blood cholesterol, the two most impactful nutrients on our blood cholesterol levels, how to navigate a family history of high cholesterol, and much more.

Dr. Blander then answers questions about health metrics, explaining why VO2max is one of the best markers to assess heart health. He also discusses other markers of healthspan, the value of quality sleep, and the latest science on NAD+ precursors, including NMR and NM.
Timestamps:

• Introduction: (0:00–2:22)
• The relationship between dietary cholesterol and blood cholesterol: (2:22–3:34)
• Eggs and cholesterol: (3:34–3:50)
• Absorbing dietary cholesterol: (3:50–4:10)
• About 20% of dietary cholesterol influences blood cholesterol: (4:10–5:40)
• Why you should test your cholesterol every 3 months: (5:40–7:54)
• Which cholesterol markers you should test: (7:54–9:20)
• Holding yourself accountable to your health: (9:20–12:03)
• Navigating a family history of high cholesterol: (12:03–14:08)
• The two most important nutrients that impact blood cholesterol: (14:08–15:03)
• Focusing on the aspects of your health that you can control: (15:03–17:40)
• Saturated fat contributes to elevated cholesterol: (17:40–20:37)
• Soluble fiber helps lower ApoB: (20:37–23:30)
• Insoluble fiber: (22:30–25:00)
• Fiber supplements: (25:00–27:00)
• Common myths about cholesterol: (27:00–31:54)
• VO2max is the best physiomarker of cardiovascular health: (31:54–36:00)
• VO2max declines with age: (36:00–37:40)
• Sex differences in VO2max: (37:40–39:10)
• VO2max correlates with other physiomarkers of health: (39:10–42:00)
• VO2max is correlated with biomarkers of metabolic health: (42:00–46:10)
• How to improve VO2max: (46:10–48:40)
• Sleep and VO2max: (48:40–50:00)
• The importance of adequate sleep for healthspan: (50:00–51:50)
• Grip strength is correlated with longevity: (51:50–58:10)
• Using your body's data to assess your health: (58:10–1:04:30)
• Weight loss strategies and GLP-1 agonists: (1:04:30–1:08:06)
• Intermittent fasting: (1:08:06–1:09:30)
• Ashley Reaver’s tips for weight maintenance: (1:09:30–1:15:10)
• NMN vs NR: which is the best NAD+ precursor: (1:15:10–1:18:17)
• The scientific rigor behind InsideTracker recommendations: (1:18:17–1:22:15)
• Top tip for healthspan: (1:22:15–end)

Listen to all episodes of Longevity by Design at https://info.insidetracker.com/longevitybydesign