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This episode reframes longevity by highlighting two underappreciated pillars—kidney function and precise blood pressure control—as major determinants of how many healthy years you actually get. We walk through the labs you should request, the lifestyle stack that consistently protects renal health, and the new evidence that overturns long-held assumptions about alcohol and sleep. The goal: give you complete clarity on what matters most and what you can control starting today.

We break down why kidney risk exceeds common cardiovascular assumptions, and how elevated blood pressure slowly erodes the kidney’s filtration membranes. We discuss the limitations of creatinine, the value of cystatin C, and why midlife declines in kidney function should never be accepted as “normal.” You’ll learn the optimal weekly dose of zone two cardio, why sleep and weight stability drive long-term renal protection, and when clinicians may add an ACE inhibitor or ARB for targeted risk reduction.

We also examine the collapse of the alcohol J-curve myth, and why sleep disruption should be treated as a non-negotiable boundary for long-term health. The episode closes with three actionable steps you can take today to protect your future.

High-volume keywords used: longevity, kidney health, blood pressure control, cystatin C, zone two cardio, alcohol risks, sleep quality, metabolic health

Listener Takeaways

• Why kidney risk is a major and underestimated longevity driver
• The true impact of elevated blood pressure on renal filtration
• The test to request: cystatin C vs. creatinine
• The lifestyle stack: zone two, sleep, weight, consistency
• Clear evidence on alcohol, sleep, and when ACEi/ARBs matter

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This podcast is created by Ai for educational and entertainment purposes only and does not constitute professional medical or health advice. Please talk to your healthcare team for medical advice.

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