In this conversation with Dr. Mark Liponis, bestselling author and longevity expert, we dig deeper into the science and lifestyle practices behind his book Ultra-Longevity. Mark has a gift for making complex ideas about aging and the immune system feel accessible and actionable.

This time, we explore how aging actually works: what happens internally when you age, why it often happens in sudden spurts rather than gradually, and how chronic inflammation and immune overactivity are key drivers. Dr. Liponis lays out his seven essential pillars for slowing down aging and improving quality of life, offering practical ways to bring more balance to your daily routine.

We cover:

• The Ultra-Longevity principles:
• Breathe
• Eat (nutrition and diet)
• Sleep
• Dance (rhythmic movement)
• Love (emotional connection)
• Soothe (stress and inner peace)
• Enhance (supplements and immune support)
• Why aging is tied to immune system shifts—and what you can do about it
• Inflammation, auto-immune diseases, and how modern habits can make things worse
• How the immune system has evolved over centuries
• The impact of ultra-processed foods, free radicals, and oxidative stress
• Sleep hygiene, and a breakdown of John’s recent sleep analysis
• How community, loneliness, and emotional wellbeing affect lifespan
• The changing culture around exercise over the past 50 years
• Exciting new discoveries in medical research

We are so lucky to have access to Dr Liponis’ wisdom based off his many years of medical practice and interest in the human condition.

Do let me know what you think,

John

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