Longevity, Fasting & Aging Smart | Dr. Pankaj Kapahi on the New Science of Living Longer

Dr. Pankaj Kapahi is a world-renowned aging researcher and professor at the Buck Institute for Research on Aging, where his lab explores the molecular and nutritional drivers of aging and age-related diseases. 🧬 In this episode of The Inner Scorecard, Dr. Kapahi dives deep into cutting-edge longevity science — including how diet, sugar, intermittent fasting, and even exercise timing impact your biological age and long-term health.You’ll hear why he believes sugar is the new nicotine, how personalized fasting strategies could transform public health, and why muscle maintenance is one of the most overlooked keys to healthy aging. From his own family’s health struggles to the molecular mechanisms that accelerate or slow aging, Dr. Kapahi shares both the science and the soul behind his research. He also unpacks what it means to live by your own “inner scorecard” when working at the intersection of science, innovation, and ethics.Whether you're biohacking your health, exploring diet and longevity, or just curious about what the future of aging might look like — this episode is a must-listen.⏳ Chapters:00:00 Introduction – Meet Dr. Kapahi and the big questions of aging 03:20 Growing Up in the UK and Personal Motivation – How his father’s diabetes inspired his mission 09:45 Why Aging Is a Treatable Condition – Reframing aging as a biological process we can influence 15:30 The Hidden Dangers of Sugar and Poor Diet – How sugar breaks the system and accelerates aging 23:00 Fasting, Ketosis, and Cellular Cleanup – Explaining autophagy, mTOR, and metabolic flexibility 32:10 Movement as Medicine – Why walking, dancing, and joyful movement matter more than reps 38:00 Building the Buck Institute Longevity Lab – Behind the scenes of cutting-edge research 45:45 Balancing Ambition with Purpose – How Dr. Kapahi stays grounded while chasing big science 53:30 The Inner Scorecard – Living authentically and navigating success in research and life🔗 Links & Resources:Dr. Pankaj Kapahi’s Lab: https://www.buckinstitute.org/lab/kapahi-labFollow Dr. Kapahi on X (Twitter): https://x.com/pkapahiListen to The Inner Scorecard on Spotify: https://open.spotify.com/episode/4myj9yZS4fctiC9wFeCcne?si=st8iKL4NTfyByS-frIQhgwHost’s Instagram: https://instagram.com/inner.scorecardHost’s X (Twitter): https://x.com/inner_scorecardEnjoyed the episode? Don’t forget to like, comment, and subscribe for more powerful insights from founders, scientists, and creators building with purpose.🎥 Follow us on X and Instagram for reels, behind-the-scenes clips, and future episodes.#LongevityScience #HealthyAging #IntermittentFasting #SugarIsTheEnemy #Healthspan #PankajKapahi #TheInnerScorecard #AgingReversal #MetabolicHealth #MuscleIsMedicine #AntiAging #BiohackingTips #FastingForHealth #BuckInstitute