#220 5 Longevity Drivers That Actually Increase Lifespan by 500% | Dr. Zain Hakeem @ River Rock Medical

High Performance Longevity

Content provided by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Nick Urban | Longevity, Biohacking, & Performance and Nick Urban | Longevity or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://podcastplayer.com/legal.

4M ago 1:13:40

MP3•Episode home

Think more data means better health?

Dr. Zain Hakeem challenges the obsession with endless biomarkers & breaks longevity down to its core drivers. You’ll see how effect size, simplicity, consistency, beat the latest trends & how to bioharmonize your lifestyle around what truly works.

Meet our guest

Dr. Hakeem is a dual board-certified physician in Internal Medicine & Pediatrics, with a background in philosophy from LSU & a medical degree from Texas College of Osteopathy. He practices both primary & hospital medicine, blending acute care insight with preventative strategies.

He’s the creator of the Rx-Bayes app, which helps doctors interpret diagnostic accuracy through a statistical lens. On his YouTube channel, he breaks down health misinformation, explores true longevity optimization, & discusses why meaning is essential to living well.

Thank you to our partners

Outliyr Biohacker’s Peak Performance Shop: get exclusive discounts on cutting-edge health, wellness, & performance gear
Ultimate Health Optimization Deals: a database of of all the current best biohacking deals on technology, supplements, systems and more
Latest Summits, Conferences, Masterclasses, and Health Optimization Events: join me at the top events around the world
FREE Outliyr Nootropics Mini-Course: gain mental clarity, energy, motivation, and focus

Key takeaways

Focus on five key drivers like VO2 max, strength, social connections, not smoking & blood pressure instead of chasing 100+ biomarkers
Prioritize interventions with the biggest impact on lifespan rather than spending energy on minor or unproven strategies
Avoid mistaking correlation for causation by digging deeper into the real reasons behind trends
Recognize that the number of social interactions directly influences mortality risk & shouldn’t be overlooked
Improve VO2 max & strength through exercise to dramatically cut mortality risk even with simple changes
Avoid Goodhart’s Law by targeting true overall strength instead of isolated metrics like grip strength
Choose practices with real effects backed by evidence rather than wasting time chasing small wins
Optimize both quantity & quality of life by aiming to enjoy more years not just add them
Understand that both too much & too little sleep carry risks while exercise may be more influential than sleep alone
Rely on interventions supported by strong human evidence like clinical trials & Bradford Hill criteria

Episode Highlights

3:36 5 Longevity Drivers That Matter Most

10:07 What the Research Gets Wrong

25:19 VO2 Max, Strength & Social Health Deep Dive

40:02 Exercise, Adaptation & Anti-Fragility

47:18 The Limits of Stacking & Testing

1:08:21 Redefining Longevity, Sleep & What Really Matters

Links

Watch it on YouTube: https://youtu.be/YhcdonAJm8M
Full episode show notes: outliyr.com/220

Connect with Nick on social media

Easy ways to support

Do you have questions, thoughts, or feedback for us? Let me know in the show notes above and one of us will get back to you!

Be an Outliyr,

Nick

237 episodes

#Fitness #Biohacking #Health Optimization #Bioharmony #Alternative Medicine #Holistic Health #Functional Medicine #Science #Podcasting Education #Self-Improvement #Nick Urban | High-Performance, Longevity, & Biohacking #Nick Urban | High-Performance