MD Longevity Lab: Playing the Long Game

5. Metabolic Health 101

In this episode, Drs. Nisha and Vikas Patel break down one of the most foundational—and misunderstood—aspects of health: metabolic health. They explain why metabolic health isn’t just about weight or blood sugar, but a root driver of nearly every major disease process—from heart disease and dementia to cancer and autoimmune conditions.
This episode is your crash course in what metabolic health really means (hint: it’s not just avoiding diabetes), the five key markers that define metabolic syndrome, and how poor metabolic health drives inflammation, hormone imbalance, cognitive decline, and even cancer risk. They walk through the essential labs to order for a full metabolic workup—including the ones most get missed on your regular bloodwork—and share real-world strategies to start improving your metabolic fitness today.
Whether you're metabolically healthy, prediabetic, or just curious about optimizing your future, you’ll walk away with clear, science-backed steps to take control.
They cover the shocking stat that 88% of American adults are metabolically unhealthy, why weight isn’t the same as metabolic health, and why normal labs don’t always mean optimal. They discuss how visceral fat and insulin resistance silently damage the body and share their go-to lab panel, including fasting insulin, triglyceride/HDL ratio, hs-CRP, HbA1c, fasting glucose, ApoB, and Lp(a). You’ll also hear how sleep, stress, and muscle mass affect your metabolic engine, what they personally track each year, and how they approach nutrition and lifestyle with their own kids in a highly processed food environment.
Actionable steps include ordering a complete metabolic panel, aiming for a waist circumference below 35 inches for women and 40 inches for men, prioritizing daily movement and strength training, eating protein-forward meals (especially at breakfast), and using wearables to track glucose variability or VO2 max.
 
Disclaimer: This podcast is for educational purposes only. No doctor-patient relationship is established. Please consult your physician for personalized medical advice.

4. VO2 Max: #1 Predictor of Longevity and Healthspan

 In this episode of MD Longevity Lab, we dive into VO2 max—widely regarded as the single best predictor of longevity. It’s a modifiable metric that speaks volumes about your cardiovascular fitness and future healthspan. But before we get into the science, we kick things off with a classic marital squabble (because, of course, nothing says "longevity" like a debate with your spouse about semantics).
Whether you're a weekend warrior, trying to improve your health, or someone just trying to keep up with your kids, this episode will break down:
What VO2 max really is
Why it matters more than you think
How you can test it and improve it
The longevity benefits of simply moving more
Our own approach to building VO2 max into a busy life with kids, careers, and chaos
Key Takeaways: ✅ VO2 max is not just for elite athletes—it’s a metric anyone can track and improve ✅ Even modest improvements can lead to dramatic reductions in mortality risk ✅ Zone 2 training, HIIT, and daily movement matter ✅ It’s never too late to start
Real Talk Segment: We share the behind-the-scenes reality of getting on the same page as a couple when one of us thinks we're "fit enough" and the other disagrees—spoiler: guess who wins?
👉 Call to Action: Ready to take the next step in your longevity journey? Visit www.mdlongevitylab.com for VO2 max resources, training tips, and more science-backed strategies to play the long game.
Disclaimer: This podcast is for informational purposes only and does not constitute medical advice. No doctor-patient relationship is established by listening. Please consult your own physician or healthcare provider before making any medical decisions or starting any new exercise or health program.

3. Playing the Long Game

Episode 3: What Does It Mean to Play the Long Game?
🎙️ Hosted by Dr. Nisha & Dr. Vikas Patel
 
We all want to live longer—but what most of us really want is to live better for longer.
In this episode, we break down what it actually means to “play the long game” when it comes to your health. It’s not about perfection or obsessing over every supplement—it’s about building a sustainable, intentional approach to health that supports longevity and vitality for the long haul.
Here’s the reality:
📉 The average American spends the last 14+ years of life in poor health.
🧬 Lifespan is increasing, but healthspan—the years we’re independent, active, and mentally sharp—isn’t keeping up.
We introduce the concept of the “marginal decade”—those final 10 years of life—and how to reverse engineer your health strategy based on the future you want. Whether your goal is to hike in your 70s, play tennis in your 80s, or stay mobile and mentally sharp into your 90s, none of that happens by accident.
In this episode, we cover:
🔁 The importance of starting with the end in mind
🎯 Why each person’s longevity goals are unique—and how we help patients define theirs
🏃 Real examples of functional goals and the common thread: maintaining independence
🧠 How to reframe your mindset to think long-term about your body, brain, and habits
💬 Vikas and Nisha share their own marginal decade goals—from playing doubles tennis and hiking national parks, to staying strong and present for their future grandkids
This episode is personal, practical, and packed with perspective on what it really means to invest in your future self—starting today.
📣 Call to Action:
Inspired to start playing the long game with your health? Subscribe, leave a review, and share this episode with someone who needs to hear it. Get more tools and longevity-focused resources at www.mdlongevitylab.com

2. Current State of Healthcare: Why the System is Failing our Healthspan

Episode 2: The Current State of Healthcare – Why the System is Failing Our Healthspan 🎙️ Hosted by Dr. Nisha & Dr. Vikas Patel
In this episode, we dive into the hard truth about the U.S. healthcare system—and why it's not designed to keep you healthy.
Despite spending more on healthcare per person than any other country, only a small percentage of those dollars go toward prevention. Our system is built to treat disease after it happens, not to help people stay well in the first place.
This "sick care" model is failing us.
In this episode, we cover: 📉 How much we actually spend on preventive care (hint: it’s shockingly low) 📊 Rising rates of metabolic diseases like:
Type 2 diabetes
Cardiovascular disease
Obesity
Dementia
Certain cancers ⚠️ Why lifestyle-driven diseases are increasing despite medical advances ❓What needs to change—and how you can take your health into your own hands
We break down the numbers, explain the root of the problem, and set the stage for why optimizing your healthspan matters now more than ever.
Our goal with this podcast: To arm you with science-based tools and real-life strategies to stay ahead of disease—not wait for it to show up.
📣 Call to Action: If this episode resonated with you, please subscribe, leave a review, and share it with a friend or family member. For more tips and deep dives into prevention-focused, personalized longevity, visit www.mdlongevitylab.com.

1: The Origin Story of MD Longevity Lab

Episode 1: The Origin Story – Why We Started MD Longevity Lab 🎙️ Hosted by Dr. Nisha & Dr. Vikas Patel
In this premiere episode, we’re taking you behind the scenes of MD Longevity Lab—how it started, why we created it, and what you can expect moving forward.
We’re a physician couple raising three kids, juggling busy medical careers, and navigating the real-life challenges of health, aging, and family. But it was our own personal health scares—and what we didn’t find in the traditional healthcare system—that pushed us to dig deeper.
MD Longevity Lab was born out of a need to bridge the gap between reactive medicine and proactive health optimization. We believe in science-backed, practical strategies to help you live better, longer—without making it a full-time job.
In this episode, we cover: ✅ Our personal journey with health and burnout ✅ Why longevity is about more than just lifespan—it's about healthspan ✅ The major gaps in our current healthcare system ✅ What you can expect from this podcast: real talk + actionable tips ✅ Our approach: rooted in science, tested in real life
Topics you’ll hear about in future episodes include: 🧠 Cognitive health 💪 Muscle and bone strength 🍽️ Nutrition and supplements 😴 Sleep optimization 🏃‍♂️ Movement and exercise 💊 Medications and emerging longevity tools
Whether you're a busy parent, a working professional, or just someone looking to take control of your health, this podcast is for you.
📣 Call to Action: If you enjoyed this episode, please subscribe, leave us a review, and share it with someone you care about. And don’t forget to check out more resources at www.mdlongevitylab.com!