Episode 213: Top Lessons for Aging Well | Season 3 Wrap-Up

In this episode, Dr. Armstrong and the host reflect on the highlights and key lessons from the first three seasons of the Aging Well podcast. They discuss the SPIES framework and the six pillars of healthspan and aging well, emphasizing the importance of exercise, diet, sleep, and social connections. Guests from various episodes are mentioned, including their insights on topics like fasting, supplements, mindfulness, and resilience. The episode underscores the importance of holistic wellness and practical tips for living a long and fulfilling life as they look forward to exciting content in the upcoming fourth season.

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Transcript

corbin-bruton_2_11-23-2024_092414: 0:20

Dr. Armstrong, we are wrapping up the third season of the Aging Well podcast. we've done about 212 episodes to this point, it's unlikely that the listeners and viewers have caught all of the episodes. So, was thinking of a summary might be in order.

jeff_2_11-23-2024_092324: 0:39

That's a great idea. And wow, this is episode 213. I'm sure the viewers and listeners have missed probably more than a couple of those episodes. And season four is right around the corner and we have a lot of great interviews and conversations in store.

corbin-bruton_2_11-23-2024_092414: 0:55

So what are some key lessons that we've learned from our guests, interviews, and conversations?

jeff_2_11-23-2024_092324: 1:00

guests interviews and conversations over a wide range of topics on aging, wellness, and life longevity. I think we can summarize the first three seasons with SPIES and our six pillars of healthspan and aging well.

corbin-bruton_2_11-23-2024_092414: 1:21

Spies. Spiritual, physical, intellectual, emotional, a social well centered fitness. the six pillars are exercise, diet, body composition, sleep, not smoking, purposeful social connection.

jeff_2_11-23-2024_092324: 1:40

I believe we've learned and emphasized that physical health is foundational, but it's not everything.

corbin-bruton_2_11-23-2024_092414: 1:48

Many guests have emphasized the importance of regular physical activities, not just for maintaining physical health, but also for cognitive function, emotional stability, and overall quality of life. Asim Deze, for example, highlighted the roles of physical fitness in managing chronic conditions like AFib

jeff_2_11-23-2024_092324: 2:08

So many others too. Ron Kastner, Alan Rasnick come to mind, as well as Sandy Griffin, Kim Rahe here, and Jason Wong. And these are just episodes in Season 3.

corbin-bruton_2_11-23-2024_092414: 2:20

Topics like fasting, the mimicking diet and supplements like glutathione. with Neon Patel or Muscle Cramp Relief with Patrick Sullivan Jr. have shown how diet plays a crucial role in aging well.

jeff_2_11-23-2024_092324: 2:36

Episodes 192 and 196 with Doctors Joseph Anton and Dr. Christopher Rhodes. Those both provided interesting contrasts in the technologies between fasting mimicking diet and fasting mimetics. Dr. John Newsted, and Udo Aramis, both provided some really great Insights into the importance of really good quality supplements.

corbin-bruton_2_11-23-2024_092414: 3:03

we've talked several times on episodes about fats and proteins.

jeff_2_11-23-2024_092324: 3:08

Yeah. And beyond exercise and diet, we've talked about the importance of adequate sleep and stress management. these are really central to maintaining physical activity, managing cortisol levels, and of course, promoting mental sharpness.

corbin-bruton_2_11-23-2024_092414: 3:23

It's also been interesting how often social connection and purpose have been presented as an essential for longevity.

jeff_2_11-23-2024_092324: 3:31

And many guests have shared how maintaining strong social connections can prolong life, foster resilience, and reduce the risk of cognitive decline. for example, Wayne Lehrer discussed the importance of purposeful social engagement and creativity as one ages.

corbin-bruton_2_11-23-2024_092414: 3:49

Conscious aging has come up a few times as well.

jeff_2_11-23-2024_092324: 3:53

Ron Pevney comes to mind with that.

corbin-bruton_2_11-23-2024_092414: 3:57

Reinventing oneself and embracing new opportunities, as discussed by guests like DC Frost, emphasized that life after 60 can be about finding a new passion and following creative pursuits. which the mind sharp and spirit young.

jeff_2_11-23-2024_092324: 4:16

Another common theme has been the importance of positive mindset, including gratitude with two Ts, and mindfulness. Victoria Moran, for instance, linked mental well being to practices like yoga, showing that inner peace can reflect on outer aging.

corbin-bruton_2_11-23-2024_092414: 4:33

I like the episode with Craig Goldberg about the science of mindfulness and vibroacoustic

jeff_2_11-23-2024_092324: 4:40

Yeah, we've had so many interviews about mindfulness and living vibrant and fulfilling lives. I'm afraid I would miss someone if I tried to list them all.

corbin-bruton_2_11-23-2024_092414: 4:51

Intellectual stimulation and curiosity, whether through formal learning or personal discovery, were reoccurring themes, especially with experts like Lauren Dunning and Eunice Lynn Nichols emphasize how staying mentally sharp is not just about puzzles or games, but about meaningful Intellectual engagement.

jeff_2_11-23-2024_092324: 5:14

Of course, there was lifelong learning with Chris McLeod in Episode 128.

corbin-bruton_2_11-23-2024_092414: 5:18

So whether it's dealing with chronic illness and finding purpose after retirement, resilience is a reoccurring theme. ability to adapt and bounce back from adversity keeps many individuals thriving well into their later years.

jeff_2_11-23-2024_092324: 5:35

a big lesson for the listeners and viewers has been how aging well often involves embracing changes in health, lifestyle, and priorities. Flexibility in how one approaches aging from adjusting exercise routines to adopting new dietary practices have been consistently emphasized.

corbin-bruton_2_11-23-2024_092414: 5:58

I've really appreciated the well centered fitness, holistic approach to wellness and aging well.

jeff_2_11-23-2024_092324: 6:05

Yeah, the SPIES framework is integral to aging well, as we have discussed in so many episodes. Balancing these five dimensions, leads to a more fulfilling and longer life. Integrating spiritual practices, staying intellectually active, maintaining emotional well being, fostering social connections, and of course, prioritizing physical health as a recipe for holistic aging.

corbin-bruton_2_11-23-2024_092414: 6:30

There's also been a theme of the power of self care. Guests like Dr. Robert Lufkin, who critiques some common medical conceptions.

jeff_2_11-23-2024_092324: 6:40

And Sally Roberts, who focused on female empowerment. Our guests remind us that advocating for oneself, prioritizing mental and physical well being, and making informed health choices is really critical for aging well.

corbin-bruton_2_11-23-2024_092414: 6:57

We've also taken some of the topics of biohacking and emerging science on aging.

jeff_2_11-23-2024_092324: 7:02

Yeah, I look forward to more interviews on the science of longevity, discussions with experts like Hannah Wendt on epigenetics and biological clocks. And of course, Matt Kaberlein has emphasized that we are really at the forefront of understanding how to slow aging at a cellular level and insights into cutting edge research on fasting memetics. Rapamycin, hormone therapy, and so many more show how science is really pushing the boundaries of what is possible for healthspan optimization.

corbin-bruton_2_11-23-2024_092414: 7:40

Overall, the Aging Well podcast reminds us of the importance of staying engaged and active. Aging well means staying engaged with the world, whether through community involvement, physical activity, or intellectual curiosity.

jeff_2_11-23-2024_092324: 7:57

Consistency is key. Most experts agree that successful aging requires daily commitment to good habits. The journey isn't about quick fixes, but rather about Building sustainable habits that support long term wellness. Whether it's regular exercise, mindful eating, or fostering gratitude with two Ts, consistency makes a difference over time.

corbin-bruton_2_11-23-2024_092414: 8:23

Small changes over time matter, Dr. Armstrong. You often emphasize practical, actionable tips that make a big difference over time. small changes in a diet. Simple exercise routines and mindful practices.

jeff_2_11-23-2024_092324: 8:38

Baby steps.

corbin-bruton_2_11-23-2024_092414: 8:41

Across these episodes, the consistent message is that aging well is more than just living longer. It's about living better. physical health, cultivating a positive and resilient mindset, and staying socially and intellectually engaged are the cornerstones of a long, fulfilling life. And I'm out. Aging well.

jeff_2_11-23-2024_092324: 9:03

aging well.

9:06

Thank you for listening. I hope you benefited from today's podcast and until next time, keep aging well.