The Big O March 2025 Newsletter
At Optispan, we don’t think small - we aim for exponential impact. Just as the Big O notation* represents the growth of complexity in algorithms, we strive to scale opportunities for optimal healthspans for everyone. Our mission is to redefine what’s possible in health, creating meaningful change on a global scale.
Fueling Longevity:
Eat Pillar
As March winds down, we're highlighting key strategies that support the 'Eat' Pillar of Health. This month's newsletter includes ideas for balanced nutrition, glucose control, and dietary optimization, including:
Reflections from Matt Kaeberlein and his warning about biological age tests
GLP-1 Agonists for Better Health
Plant-Based Diets, Time-Restricted Eating, and the Impact on Longevity
Healthy Eating Patterns as Described by Matt Kaeberlein and Peter Attia
Eating for Health & Longevity - Healthspan Coach Notes
Scientific American: A Practical Approach to Healthspan Medicine
Matt recently published this article in Scientific American.
For decades, healthcare has focused on treating disease after it appears. But what if we could shift to a proactive model-one that optimizes health before things break down?
This article explores the evolving field of healthspan medicine: where systems biology, AI, and geroscience come together to extend years lived in good health.
If you're thinking about what comes after sick care, we hope you'll give it a read.
Hey everyone,
It’s hard to believe how fast things are moving these days! We are living in a world that is changing at an accelerating rate.
This quote from the theologian Reinhold Niebuhr is perhaps more apt today than it was in the 1940s.
“Grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.”
There’s so much in life that we can’t control, but one thing we absolutely can is how we invest in our health. Longevity isn’t just about adding years to your life - it’s about making those years better.
I encourage you to be intentional about your well-being. Be proactive, seek out credible voices, and focus on the pillars of health that truly matter. Ignore the noise and distractions. Your future self will thank you.
Optispan Updates:
I’m thrilled to announce that we’re rolling out enhanced versions of our comprehensive care program (formerly known as “Trailblazer”), our Optispan Helix program as well as corporate offerings this month. Even more exciting, we will soon be launching a dedicated women’s health program, Optispan Embody, led by Dr. Nicki Byrne, designed to address key aspects of women’s longevity and well-being.
2024 has truly been a year of learning and growth; a time to experiment, refine, and discover what works best for our clients. We’ve seen firsthand the impact that personalized health optimization can have, and I’m deeply grateful for everyone who has participated in our programs. Together, we’re turning health optimization into something scalable, accessible, and truly impactful.
Later this year, we plan to expand our reach by adding partner clinics in new locations. This will enable us to bring Optispan’s health optimization services to even more people, empowering our clients to connect with a network of providers who share a common platform and mission for excellence in proactive health.
Podcast Updates:
We’ve temporarily slowed down a bit on releasing new content, but don’t worry, there’s plenty of great stuff coming up.
As promised in the January newsletter, we released my interview with Peter Attia a couple of weeks ago. That episode was recorded at his new studio in Austin, TX the same day we recorded the 4-way battle royale with Peter, Rich Miller, and Steve Austad, and I that aired on Peter’s channel. In our one-on-one, Peter opens up about some topics he doesn’t usually discuss, and we do a fun lightning round at the end with the grand finale being a comparison of our favorite Metallica albums. What do you think, The Black Album or Ride the Lightning?
Another exciting outcome from our Austin visit - Rich, Steve, and I had such a great time debating longevity that we’re now co-authoring a review for Frontiers in Science. Expect a bold take that’s sure to challenge conventional thinking.
In February we continued the momentum with several exciting guests.
Dr. Kevin White from Prime Health Associates came by Optispan HQ for a visit and another stint on the podcast that will likely end up being two episodes. In one, we talk about what it means to be a concierge doc and Kevin’s approach toward proactive healthcare in his practice. In the other, we do a deep dive on men’s hormone health, which should provide a solid complement to our prior episodes with Dr. Jennifer Garrison and Dr. Kim Celmer covering women’s hormone and reproductive health.
Thomas DeLauer put Nick Arapis and me through an intense early-morning workout before we recorded multiple podcast episodes. I’m happy to report I (mostly) kept up with these younger guys! I’ve even got the footage to prove it.
Dr. Mary Pardee, founder of Modrn Med, joined me for a fascinating discussion about longevity medicine. She shared insights into biological age tests, drawing parallels to how microbiome tests are often marketed - sometimes in misleading ways.
Dr. Greg Fahy welcomed us into his office for an in-depth conversation about his TRIIM (Thymus Regeneration, Immunorestoration, and Insulin Mitigation) project. I’ve been following Greg’s work for years, and this was an eye-opening discussion about reversing age-related immune decline. I’m even considering trying TRIIM myself later this year - if I do, I’ll be sure to document the experience on the podcast.
Something I’m concerned about:
Biological age clocks.
If you’ve been following the podcast, then you already know I recently did an experiment testing four different direct-to-consumer epigenetic age tests in duplicate from samples taken on the same day.
The results? Wildly inconsistent and disappointing.
At the time, I was 53.51 years old. The “biological age” results I got back were: 43, 45, 47.8, 56.2, 56.6, 59.8, 60.7, and 61.
That’s all over the place. You don’t need a degree in statistics to see this is just noise.
After deeper investigation and conversations with experts in the field, I’ve reached a firm conclusion: Direct-to-consumer biological age tests are not just unreliable – they’re harmful.
They create false expectations, mislead consumers, and ultimately damage the credibility of longevity science. While I do believe that epigenetic changes play a role in biological aging, the commercial tests available today are not validated, not regulated, and not useful for guiding health decisions.
For full transparency: Optispan previously included epigenetic age tests as part of our clinical programs. Based on what we’ve learned, we’ve stopped recommending them.
I expect this stance to generate some controversy. Many people have financial or career incentives to push these tests. But facts are facts, and the data speaks for itself.
Here’s what you should know:
No consumer-facing biological age test has been validated or approved by a regulatory body.
There is no quality control or industry oversight.
The variation in results makes them statistically meaningless.
They provide zero actionable insights to improve health.
Until truly validated diagnostics emerge, my advice is simple: ignore these “tests” and focus on proven strategies for longevity.
Something I’ve been thinking about:
My own health trajectory.
I turned 54 last week. The number doesn’t bother me, since as we all know, chronological age does not equal biological age. But the milestone has made me reflect.
I feel extremely fortunate to be healthier today than I was 10 years ago. This is in large part because I stopped only studying longevity, and I actually started practicing longevity.
Aging doesn’t have to be something that happens to us. It can be something we engage with, shape, and optimize. Every choice we make today lays the foundation for the decades ahead. I don’t know exactly what my health will look like when I’m 65, 75, or 85, but I do know that I have a say in it. And so do you.
I plan to continue moving forward with optimism for the future - learning, experimenting, improving. And I hope that you will join me. The best is yet to come.
Stay curious, stay strong, and keep pushing the boundaries of what’s possible.
Warm regards,
Matt Kaeberlein
GLP-1 Agonists for Better Health:
Weight Management, Metabolism & More
Written by: Dr. Nicki Byrne
At Optispan, we prioritize personalized, evidence-based treatments to help our patients achieve optimal health and longevity. One of the most exciting advancements in medicine is the use of GLP-1 receptor agonists, a class of medications originally developed for type 2 diabetes but now widely recognized for their profound benefits in weight management, metabolic health, and cardiovascular risk reduction.
GLP-1 agonists, such as semaglutide (Ozempic, Wegovy) and tirzepatide (Mounjaro, Zepbound), work by mimicking the body’s natural hormones to enhance insulin secretion, slow gastric emptying, and regulate appetite. These effects help stabilize blood sugar levels, promote satiety, and reduce cravings - leading to significant and sustained weight loss. Additionally, these medications have been shown to reduce cardiovascular risk, including lowering the likelihood of heart attacks and strokes, making them a powerful tool in improving long-term health outcomes.
We have also seen remarkable benefits for women going through menopause, a time when hormonal shifts can lead to increased insulin resistance, stubborn weight gain - particularly around the midsection - and a heightened risk for metabolic disorders and cardiovascular disease. Many menopausal patients find that despite maintaining a healthy diet and exercise routine, their metabolism slows, and body composition changes. GLP-1 agonists help regulate hunger, improve metabolic efficiency, and support sustainable weight loss, making them an excellent tool for managing these challenges.
With my patients, I take a holistic approach to care - closely monitoring progress, adjusting dosing as needed, and integrating GLP-1 therapy into a comprehensive health and longevity plan that includes nutrition, movement, and personalized medical support. If you’re considering GLP-1 therapy, the team at Optispan and I are here to guide you every step of the way.
FAQs about GLP-1 Agonists
Q: Who is a good candidate for GLP-1 agonists?
A: GLP-1 agonists are FDA-approved for patients with Type 2 Diabetes (DM), obesity (BMI ≥ 30), or overweight individuals (BMI ≥ 27) with obesity- associated comorbid conditions and cardiovascular risk reduction in Type 2 DM. They can be valuable off-label for individuals experiencing unwanted body composition changes due to menopause or increased visceral fat, which is correlated with insulin resistance, systemic inflammation, and elevated cardiometabolic risk.
Q: What are the side effects?
A: The most common side effects include nausea, vomiting, and gastrointestinal discomfort, which often improve over time. Adjusting dietary habits can help minimize these effects and enhance overall tolerance to the medication.
Q: How long will I need to take it?
A: Treatment duration varies. Some patients may use GLP-1 agonists for a short period to support weight loss, while others may benefit from long-term use to maintain metabolic health, sustain weight management, and reduce the risk of chronic conditions.
Q: Will I regain weight if I stop?
A: While some weight regain is common after stopping GLP-1 agonists, it is not inevitable. At Optispan, we provide comprehensive support to help you maintain your progress long-term.
Q: Does insurance cover GLP-1 agonists?
A: Coverage depends on the indication and the insurance provider. Our team assists patients in navigating this process.
Listen to every episode on your favorite podcast platform!
The Truth About Intermittent Fasting & Living Longer
For every legitimate healthspan intervention supported by rigorous research that's out there, there exists a bunch of dubious longevity solutions that have no real scientific backing. The challenge lies not just in identifying what works but also in resisting the allure of snake oil solutions that promise effortless transformations. Which interventions are actually crucial for optimizing your healthspan, and which are downright pointless?
Plant-Based Diet & Time-Restrictive Eating:
Does it Slow Aging?
In this Q&A, Matt and Brian Kennedy cover a range of topics on caloric restriction, lifespan studies, interventions like rapamycin, and the importance of control groups in research. They critique the validity of certain longevity claims, discuss the complexities of aging mechanisms, and question the effectiveness of supplements.
Be sure to tune in and subscribe here so you don’t miss an episode!
Want more of the Optispan Podcast? View past episodes or contact us to share what you'd like to hear next!
We chose this soundbite to highlight key priorities in nutrition for longevity. It’s easy to feel overwhelmed, so Matt breaks down a simple framework to help you get started.
If you’re looking to optimize your health and nutrition, we hope this provides clarity and direction!
Nutrition Priorities for Longevity
When it comes to health and longevity, which factor is most important: how much you eat, when you eat, or what you eat?
Matt and Peter suggest that caloric intake plays the biggest role in overall health and longevity. However, what you eat follows closely behind - as it's much easier to maintain energy balance with nutrient-dense foods rather than processed, calorie-dense options.
Time-restricted eating can be a helpful tool for some, but there's little evidence that meal timing itself has independent benefits beyond aiding calorie control.
Eating for Health & Longevity: A Personalized Approach
Written by: Will Merrick
Personalized Nutrition: Crafting the Diet That’s Right for You
At Optispan, we believe there isn’t a “one-size-fits-all ” approach when it comes to nutrition. Our philosophy is simple: we’re agnostic about diets, meaning we don’t subscribe to any one fad or rigid eating style. Instead, we acknowledge that nutrition is a deeply personal journey - one that involves a continuous process of experimentation, learning, and adaptation.
The Evolving Science of Nutrition
The science behind nutrition is still evolving. Every day, researchers uncover new insights about how different foods, beverages, and supplements affect our bodies. Given that we don’t yet have all the answers, our approach is to tailor recommendations specifically for you. We strive to provide a balanced perspective that considers your unique genetic makeup, lifestyle, and goals.
Experiment and Learn: Your Own N=1 Experiment
We encourage you to view your diet as a series of personalized experiments. The idea is simple: try new foods and practices, observe how they impact your energy, mood, and biomarkers, and then adjust accordingly. By continuously testing and refining what works best for you, you can create a dietary strategy that is both enjoyable and effective.
The Cycle: Assess, Intervene, Reassess
Success in nutrition comes from a simple yet powerful cycle:
Assess: Begin by measuring where you stand (blood work and body composition).
Intervene: Implement changes, whether it’s introducing a new food (or removing a current one), modifying meal timing, or adjusting portion sizes.
Reassess: Monitor your body’s response and make further adjustments as needed.
This iterative process ensures that your eating plan evolves in step with your needs and goals.
Embrace a Diverse, Balanced, and Nutrient-Dense Diet
One of our core principles is to encourage a diet that is diverse and rich in nutrients. Focus on whole foods that support your individual nutritional needs. By incorporating a variety of fruits, vegetables, proteins, healthy fats, and whole grains, you not only enjoy a range of flavors and textures but also provide your body with the building blocks for optimal health.
Foods to Limit for Better Health
While we’re all for enjoying the foods we love, moderation is key. We suggest limiting:
Processed and Ultra-Processed Foods: These often contain additives, unhealthy fats, and sugars that can detract from your overall well-being.
Sugary/Salty Foods and Beverages: Excessive sugar and salt can lead to inflammation and other health issues.
Alcohol: While occasional indulgence might be fine, regular excessive alcohol consumption can impact your health negatively.
Understanding Your Relationship with Food
Nutrition isn’t just about what you eat - it’s about why you eat it. Recognizing emotional, psychological, and social factors in your eating habits is crucial. Do you eat out of boredom, stress, or celebration? Understanding your relationship with food can help you make more conscious choices and create a healthier, more mindful approach to eating.
Listen to Your Body
Perhaps the most important principle is to eat mindfully. Your body provides constant signals: hunger cues when you need nourishment and fullness cues when you’ve had enough. Tuning into these signals can help prevent overeating and foster a deeper connection with your body’s needs.
Your Optispan Coach Can Help
Clients in our programs receive personalized guidance by Optispan coaches, who work with you to understand your unique goals, preferences, and challenges. They help tailor strategies that align with your individual needs. With regular check-ins, they hold you accountable, helping you stay on track with your personalized eating plan.
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