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

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

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.

Together, they unpack the modern obsession with “gut health,” the hype around the microbiome, and why everyone from wellness influencers to scientists seems to think the key to longevity lies somewhere between our mouth and anus. But this conversation goes far deeper than digestion—it explores how what we eat, how we live, and even how we think shapes our gut and, in turn, our overall health.

Dr. Parikh blends science with relatable insights from his life as both a physician and a dad, sharing how early childhood experiences, diet, sleep, stress, and even how we talk about “tummy troubles” influence lifelong health. The discussion spans from the everyday nuisances of bloating and irritable bowel syndrome to the more serious red flags of inflammatory bowel disease—and the grey area in between that frustrates so many patients (and doctors).

You’ll hear about why our guts become more sensitive with age, why sugary drinks can wreak havoc on our internal ecosystem, and how something as simple as portion control—or a good night’s sleep—can dramatically improve digestive wellness. Along the way, Dr. Bonta and Dr. Parikh also challenge the commercialization of gut health, questioning whether expensive probiotic supplements or social media trends actually stand up to science.

If you’ve ever wondered what your microbiome is really doing, whether yogurt is worth the hype, or why your stomach isn’t as resilient as it used to be, this episode will give you the clarity you’ve been craving.

Time to get real about gut health and digest the science while crapping out the myth.

Listen to The Gut Doctor Podcast by Dr. Neil Parikh, MD
https://podcasts.apple.com/us/podcast/the-gut-doctor/id1605040922

03:35 The Role of Gut Microbiome in Health
09:16 The Importance of Gut Flora and Its Functions
17:45 Dietary Choices and Their Impact on Gut Health
21:08 Irritable Bowel Syndrome: A Spectrum of Symptoms
30:23 Distinguishing Between IBS and Inflammatory Bowel Disease
34:44 Current Understanding of Inflammatory Bowel Disease
37:09 Practical Dietary Advice for Gut Health

1. Gut health is a broad term that encompasses various aspects of digestive well-being, often misunderstood even by medical professionals.
2. The gut microbiome plays a crucial role in digestion and overall health, but our understanding of it is still evolving.
3. Lifestyle factors such as diet, sleep, and mental health significantly impact gut health and can influence conditions like irritable bowel syndrome.
4. There is no one-size-fits-all approach to gut health; individual experiences and symptoms can vary widely.
5. Probiotics and fermented foods like yogurt can support gut health, but their effectiveness may vary depending on individual conditions.
6. Understanding the difference between normal digestive discomfort and symptoms that require medical attention is key to managing gut health effectively.
7. The conversation around gut health is becoming more open, allowing for better management and understanding of digestive issues.
8. Cultural and dietary habits, such as those observed in European "blue zones," may offer insights into maintaining a healthy gut.
9. The relationship between gut health and other conditions, such as autoimmune diseases, is an area of ongoing research and interest.
10. Personalized approaches to diet and lifestyle can help manage and improve gut health over time
4. There is no one-size-fits-all approach to gut health; individual experiences and symptoms can vary widely.
5. Probiotics and fermented foods like yogurt can support gut health, but their effectiveness may vary depending on individual conditions.
6. Understanding the difference between normal digestive discomfort and symptoms that require medical attention is key to managing gut health effectively.
7. The conversation around gut health is becoming more open, allowing for better management and understanding of digestive issues.
8. Cultural and dietary habits, such as those observed in European "blue zones," may offer insights into maintaining a healthy gut.
9. The relationship between gut health and other conditions, such as autoimmune diseases, is an area of ongoing research and interest.
10. Personalized approaches to diet and lifestyle can help manage and improve gut health over time.

In this insightful episode, Dr. Mark Bonta, Dr. Sebastian Mafeld, and Dr. Cassidy Preston delve into the intersection of mindset and medicine. They explore how principles from sports psychology can enhance medical practice, emphasizing the importance of adaptability, presence, and continuous learning. Through personal anecdotes and professional experiences, they discuss the transformative power of coaching and the potential for integrating these strategies into medical education. Join us for a thought-provoking conversation that challenges traditional paradigms and inspires a new approach to healthcare.

Our Guests :
Dr. Sebastian Mafeld, Vascular & Interventional Radiologist.
Cassidy Preston, PhD in Sport & Performance Psychology.
https://cepmindset.com/

In this conversation, Cassidy Preston and Dr. Mark Bonta explore the concept of alter egos in performance psychology, emphasizing the playful and imaginative aspects of creating an alter ego to enhance confidence and performance. They discuss various unique alter egos adopted by athletes, the importance of confidence in high-pressure situations, and the necessity of reflection in personal and professional growth. Cassidy outlines a three-phase approach to performance mindset, focusing on preparation, execution, and reflection, while also introducing a powerful analogy of jumping off a cliff to illustrate the importance of letting go and trusting one's training.

Key Takeaways

• Division one athletes receive more coaching on stress than doctors.
• Mindset is crucial for consistent performance in high-pressure situations.
• Practical and personalized mental training is essential for athletes.
• Challenging norms in sports and medicine can lead to better outcomes.
• Mental skills training has evolved significantly in the last few decades.
• Buy-in for mental development is increasing among athletes.
• Subjective measures of confidence and enjoyment are key indicators of success.
• The journey and personal growth are as important as the results.
• The alter ego effect can help athletes tap into their best selves.
• The narrative we tell ourselves shapes our performance and mindset. The playful imagination in performance can enhance creativity.
• Alter egos allow individuals to tap into their unique traits.
• Confidence is a common challenge faced by many performers.
• Preparation is key to reducing anxiety during performance.
• Letting go of control can lead to better performance outcomes.
• Reflection helps in recognizing progress and areas for improvement.
• Owning your wins builds momentum and confidence.
• An inside-out approach fosters a healthier mindset.
• Different situations require different traits and mindsets.
• Developing a mindset-based approach is essential for high performance.

Chapters:

03:11 From Athlete to Coach: A Personal Journey
06:04 The Evolution of Mental Skills Training in Sports
08:55 Measuring Success: The Mindset First Approach
11:51 The Alter Ego Effect: Transforming Performance
14:58 The Journey Over the Result: Finding Meaning in Performance
19:11 The Playful Imagination in Performance Psychology
22:16 Exploring Unique Alter Egos in Athletes
24:31 Confidence and Behavioral Change Through Alter Egos
26:00 An Inside-Out Approach to Performance
30:00 The Three Phases of Performance Mindset
32:55 The Cliff Jump Analogy for Letting Go
35:07 The Importance of Reflection in Performance
39:14 Developing a Mindset-Based Approach to Performance

This week's episode will be with Dr. Bijaj Patel a nephrologist who has done amazing work developing transitional dialysis centers.