Also on Longevity Health Lens Podcast
Hosted by Dr. Adrian Laurence, a New Zealand lifestyle medicine doctor and longevity expert, this podcast helps you live longer, feel better, and perform at your best — without extremes, fads, or false promises. Each episode explores the science of aging, metabolism, hormones, exercise, sleep, and nutrition through an evidence-based, real-world lens. Learn practical strategies to boost energy, sharpen focus, and build lasting health after 35.
Episodes
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Creatine Can Raise Creatinine—Why It Doesn’t Mean Kidney Damage (Ask for Cystatin C)
This episode explains that creatine supplementation commonly raises serum creatinine on blood tests, which can falsely suggest reduced kidney function because creatinine is used to calculate eGFR. The script breaks down the biology...
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Why “Normal” Cholesterol Can Miss Heart Attack Risk (ApoB Explained)
Family and lifestyle medicine doctor Adrian explains why many people who later have heart attacks previously had “normal” LDL cholesterol: the standard test measures how much cholesterol is inside LDL particles, not how many particles are circulat...
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Common Anticholinergic Medications Linked to Higher Dementia Risk (Benadryl, Sleep Aids, Bladder Drugs)
Family doctor Adrian explains that anticholinergic medications—commonly used for allergies, sleep, anxiety, bladder control, nausea, and more—block acetylcholine, a key brain chemical for memory and learning, and...
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Stop Falling for “Healthy” Food Marketing: The 30-Second Label Check (Added Sugar & Sodium)
Adrian, a family doctor accredited in lifestyle medicine, explains how many “health” foods can contain more added sugar than a large slice of chocolate cake and how to spot misleading products quickly. He advises ignorin...
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Lose Visceral Belly Fat in 90 Days (Without Cutting Calories or Endless Cardio)
Family and Lifestyle Medicine doctor Adrian explains why cutting calories and doing lots of low-intensity cardio are poor first strategies for reducing visceral fat, which typically requires months of consistency rather than short diets...
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Walking vs Antidepressants for Depression: The Evidence, Mechanisms, and Effective Dose
Dr. Adrian explains research on walking as a treatment for mild to moderate depression, outlining the biological mechanisms and the “dose” tested in trials. He describes a randomized controlled trial of just over 200 adults with...
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The 5-Minute Exercise Proven to Increase Optimism in 2 Weeks (Best Possible Self)
Adrian, a family and lifestyle medicine doctor, discusses a quiet rise in midlife pessimism often worsened by news and social media, and shares research on a simple, evidence-based exercise that measurably increases optimism in two we...
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Do Squat Breaks Beat a 30-Minute Walk for Blood Sugar? What the Study Really Found
A family and lifestyle medicine doctor reviews a viral claim that “10 squats every 45 minutes” improves blood sugar more than a 30-minute walk, explaining a real 2024 randomized crossover study in 18 young overweight men. Participant...
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How Stress Wrecks Your Gut (and 3 Simple Ways to Break the Cycle)
Family and Lifestyle Medicine doctor Adrian explains the biological link between stress and IBS-like gut symptoms, describing how sustained cortisol and adrenaline can reduce protective gut bacteria, weaken the gut lining, increase leakiness, and amp...
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Racket Sports and Longevity: Why Tennis, Pickleball & Squash May Outperform Other Exercise
A family and lifestyle medicine doctor explains that while common advice like jogging, swimming, cycling, and gym workouts is helpful, longevity research repeatedly shows racket sports (tennis, badminton, squash, pickleba...
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Sauna for Heart Health: What the 20-Year Finnish Data Actually Shows
A family and lifestyle medicine doctor reviews Finnish prospective research following thousands of middle-aged men for over 20 years, finding that frequent sauna use (80–100°C for 15–20 minutes) was associated with markedly lower cardiovascular di...
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Is Even Light Drinking Safe? A Doctor Explains the New Evidence on Alcohol, Cancer & Brain Health
Family and lifestyle medicine doctor Adrian explains why he changed his long-held view that one or two drinks a week is “fine” or protective. He describes how earlier observational studies suggesting cardiovascular...
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Small Lifestyle Tweaks That Cut Heart Attack & Stroke Risk (UK Biobank Study)
Family and lifestyle medicine doctor Adrian explains a prospective cohort study in the European Journal of Preventative Cardiology using UK Biobank data from 53,242 participants (median age 63, mostly male) followed for a median of ei...
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How News-Driven Chronic Stress Impacts Your Heart (and What Actually Helps)
Family and lifestyle medicine doctor Adrian describes a shift he’s seeing in patients with poor sleep, fatigue, chest tightness, digestive issues, and persistent dread, often linked to compulsive news consumption. He explains how ongoing, u...
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How Loneliness Changes Your Immune System, Blood Pressure, and Heart Risk (Science Explained)
A family and lifestyle medicine doctor explains that loneliness is the subjective feeling of disconnection—not being alone—and describes how it is perceived by the brain as a social threat that elevates cortisol, keeps the...
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Burnout Recovery Takes Months: The HPA Axis, Relapse Risk, and What Actually Prevents It
Family and lifestyle medicine doctor Adrian explains that burnout recovery often takes months, not weeks, because prolonged stress dysregulates the hypothalamic pituitary adrenal (HPA) axis and cortisol’s daily rhythm, affectin...
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Your Cortisol Might Not Be “High”—It May Be Out of Rhythm (And Why That Matters for Heart Health)
A family and lifestyle medicine doctor explains that cortisol isn’t inherently bad; what matters is its daily rhythm—high shortly after waking (the cortisol awakening response) and low before sleep. He cites a large st...
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How Many Steps a Day to Reduce Dementia Risk? New Research on Walking & Alzheimer’s Delay
A New Zealand family and lifestyle medicine doctor explains new research that puts specific numbers on how walking relates to dementia risk and delayed cognitive impairment, especially in preclinical Alzheimer’s where amyl...
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Rucking: How Adding Weight to Walking Boosts Calories, Bone, and Cardio Fitness (Without Running Impact)
Adrian, a family and lifestyle medicine doctor, explains rucking—walking with weight in a backpack—as a simple way to make walking significantly more demanding without the joint impact of running. He describes h...
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Your Biological Age Isn’t Your Chronological Age: Epigenetic Clocks, DunedinPACE, and What Actually Slows Aging
Adrian, a family and lifestyle medicine doctor, explains how biological age can differ from chronological age and how epigenetic clocks estimate cellular aging using DNA methylation patterns that respond ...
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