The New Science of Longevity with Dr. Michael Roizen

Drawing on decades of research, Dr. Roizen shared practical strategies you can use today, from the benefits of saunas and cold plunges to managing stress, optimizing diet and alcohol intake, improving sleep, and understanding the emerging science behind supplements, peptides, plasma therapy, and exercise.

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1. Who is Dr. Michael Roizen?

Dr. Michael Roizen is a physician and longevity expert known for translating longevity science into practical habits people can actually follow. He currently leads wellness work at the Cleveland Clinic and continues to evaluate new longevity research through a science focused lens. He also tracks “real age,” a biologic age concept he says reflects the net impact of daily health choices.

2. What are the top reasons to listen to this webcast?

• Hear Roizen’s latest perspective on what’s truly advancing in longevity today—including which discoveries are moving from animal research into human trials.
• Get Roizen’s most actionable guidance on brain health, stress, exercise, and nutrition, with specific targets you can use immediately.
• Learn Roizen’s suggestions for supplements, peptides, and trending therapies so you can avoid expensive fads and focus on what delivers benefit.

3. What does Roizen say is most exciting in longevity research right now?

Roizen says advances in genome analysis are dramatically accelerating the science of aging. He notes that multiple approaches that once showed promise in animals are only now entering human trials, which he believes increases the likelihood of meaningful breakthroughs in the coming years.

4. What does Roizen highlight as the biggest recent leap in brain wellness?

Roizen points to blood-based biomarkers that can predict Alzheimer’s risk earlier and more precisely, reinforcing that risk is increasingly modifiable. He also highlights speed of processing training as a practical tool with long term data behind it.

5. How does Roizen recommend people train their brain to reduce dementia risk?

Roizen recommends speed of processing exercises, specifically BrainHQ’s Freeze Frame and Double Decision. He says the key is pushing the brain to work at maximum capacity rather than doing comfortable puzzles, because he believes the brain adapts when it is forced to process faster.

6. What does Roizen say about therapeutic plasma exchange and aging?

Roizen describes therapeutic plasma exchange as an emerging area of interest for both cognitive health and aging research. The procedure filters plasma from the blood and replaces it with albumin and saline, which he says may remove mis-signaling proteins linked to aging and cognitive decline. Early studies suggest it can improve cognitive outcomes and reduce some biological markers of aging.

7. Why does Roizen call stress the greatest ager, and what helps most?

Roizen says chronic stress is the single biggest accelerator of aging. He frames the solution around three pillars he calls the “three Ps”: posse, purpose, and play. Strong friendships, living with a clear sense of purpose, and engaging in activities that fully absorb your attention all help reduce stress and support long-term health.

8. What exercise routine does Roizen believe supports longevity?

Roizen recommends three core elements: roughly 10,000 steps per day, cardiovascular training three times a week, and regular resistance exercise. He also adds short bursts of high intensity effort at the end of workouts and simple jumping exercises, which he says help strengthen bone and activate repair mechanisms in the body.

9. What does Roizen say about food and daily eating habits?

Roizen says most nutrition gains come from avoiding a small set of harmful foods, including simple sugars, added syrups, stripped carbohydrates, red and processed meats, and fried foods. He also recommends finishing meals about three hours before bedtime, which he says improves sleep quality, energy, and weight regulation.

10. What does Roizen say about fasting, alcohol, and sleep habits?

Roizen practices a five-day fasting-mimicking routine once a month and says it can reset several aging related biomarkers. Regarding alcohol, he supports moderation and says it is most defensible when consumed socially and in limited amounts. He also emphasizes sleep hygiene, recommending a cool, dark environment and consistent routines to support restorative sleep.