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Most people say they want to live longer. Fewer stop to ask: what does “longer” actually feel like?

In this episode, Dr. Kevin White joins Dr. Nicki Byrne and Dr. Matt Kaeberlein for a fast-moving, smart, and practical conversation about health span — and what it really takes to stay strong, clear, and independent as you age.

The trio breaks down the four pillars of health (eat, move, sleep, connect) and how to apply them in real life. You’ll hear stories from the clinic, data that matters, and the kind of takeaways you can actually use — whether you're a curious patient or a clinician trying to make sense of continuous glucose monitors, inflammatory markers, or why one of your patients still eats sardines.

This is part one of a two-part conversation originally recorded for the OptiSpan Podcast, hosted by Dr. Kaeberlein. Stay tuned for part two, where they dig into blood work, hormones, LP(a), genetic testing, and the future of personalized longevity medicine.

🧠 Less jargon, more clarity. Welcome to health span that actually makes sense.

📝 Show Notes

• This episode features an excerpt from the OptiSpan Podcast, hosted by Dr. Matt Kaeberlein
• Guests: Dr. Kevin White & Dr. Nicki Byrne

⏱️ Episode Chapters

00:00 – What got us into health span medicine
03:08 – Lifespan vs. health span: what’s the difference?
05:14 – The Four Pillars: eat, move, sleep, connect
06:26 – Diet: protein, fiber, CGMs, and starting your day right
12:33 – Exercise: what really matters (and what you’ll actually do)
16:54 – Sleep: routines, wearables, and modern distractions
23:19 – Connection: social health, stress response, and mental fitness
29:51 – Teaser: why biomarkers and blood work come next in Part 2

⚠️ Medical Disclaimer

This episode is for informational and educational purposes only. It is not medical advice and is not a substitute for diagnosis or treatment from a qualified healthcare provider. Always consult your physician before making any medical decisions.

Prime Health Associates