Welcome back to Ditch the Labcoat. This week, Dr. Mark Bonta sits down with Dr. Filippo Ongaro. He is a physician, bestselling author, and former flight surgeon at the European Space Agency who joins Dr. Bonta in the studio to explore a topic that’s redefining how we think about aging: the pursuit of healthspan over lifespan.

In a world obsessed with biohacking, supplements, and quick fixes, Dr. Ongaro brings the conversation back to fundamentals; how to age strong, not just long. Drawing from his years working with astronauts exposed to the accelerated aging effects of space travel, he reveals how lessons from outer space can transform how we live here on Earth.

Together, Dr. Bonta and Dr. Ongaro unpack what it really means to live well into our later decades; why preserving muscle is the key to longevity, how sleep acts as free medicine, and why fitness, nutrition, and environment are the true “anti-aging” tools. They challenge the hype around lifespan extension and focus instead on the daily, unsexy habits: movement, connection, consistency - that have the biggest impact on well-being.

Dr. Ongaro also shares how his work has evolved to emphasize coaching, where he works to help people bridge the gap between knowing what to do and actually doing it. From setting up your home to promote healthy choices, to rethinking gratification, he offers practical, science-informed ways to turn small behavioral changes into lifelong transformation.

If you’ve ever wondered whether living to 100 is the goal; or if living well to 80 might be the better and more realistic one, this episode will reshape your understanding of aging, motivation, and what it truly means to thrive over time.

Let’s ditch the lab coat and get real about living longer AND stronger.

Check out Dr. Filippo Ongaro, MD Youtube Channel https://www.youtube.com/@DrFilippoOngaro

Episode Timestamps

02:00 Exploring Biohacking and Longevity
03:08 The Importance of Healthspan vs. Lifespan
06:11 Principles of a Good Healthspan
09:06 Habit Change and Behavioral Science
11:49 Creating a Supportive Environment for Health
15:08 Lessons from Astronauts and Aging
20:00 Motivating Change in Health Behaviors
30:05 The Future of Longevity and Healthspan

Episode Takeaways

1. Biohacking is about more than just extending lifespan; it's about enhancing healthspan and quality of life.
2. Fitness plays a crucial role in maintaining a high quality of life and can significantly impact healthspan.
3. Habit change is essential for long-term health benefits, and coaching can be a powerful tool in facilitating this change.
4. The lessons learned from astronauts about muscle preservation and stress management can be applied to everyday life.
5. Simple lifestyle changes, like improving sleep quality and home ergonomics, can have a profound impact on health.
6. The focus should be on applying existing knowledge about healthspan rather than seeking new, unproven methods.
7. Behavioral change is key to improving health outcomes and should be integrated into medical practices.
8. The concept of healthspan should become a common part of medical conversations to drive meaningful change.
9. Practical interventions, like having a home gym, can be accessible and effective for many people.
10. The future of longevity lies in making healthspan a universal focus, not just for biohackers or early adopters.

DISCLAMER >>>>>> The Ditch Lab Coat podcast serves solely for general informational purposes and does not serve as a substitute for professional medical services such as medicine or nursing. It does not establish a doctor/patient relationship, and the use of information from the podcast or linked materials is at the user's own risk. The content does not aim to replace professional medical advice, diagnosis, or treatment, and users should promptly seek guidance from healthcare professionals for any medical conditions.

>>>>>> The expressed opinions belong solely to the hosts and guests, and they do not necessarily reflect the views or opinions of the Hospitals, Clinics, Universities, or any other organization associated with the host or guests.

Disclosures: Ditch The Lab Coat podcast is produced by (Podkind.co) and is independent of Dr. Bonta's teaching and research roles at McMaster University, Temerty Faculty of Medicine and Queens University.