Go UnPro: A Doctor’s 52 Week Journey to an Unprocessed Life

Week 4 A Doctor's 52 Week Journey to an Unprocessed Life 1080.m4a   Summary of Key Points, Decisions, and Next Steps by Speaker   Dr. Brent Laartz   Key Points and Decisions:   Focusing on longevity and healthspan, not just cosmetic appearance   Importance of polyphenols, calorie restriction, and certain medications (acarbose, canaglifosin) for longevity   Emphasis on strength, grip strength, and quick movements to maintain activity into older age   Strategies for navigating the holidays, including bringing your own food, doing active activities with family, and tracking progress   Next Steps:   Continuing low-carb, no-sugar diet with focus on whole foods, vegetables, and limited pasta/bread   Increasing cardiovascular exercise to 3 times per week and resistance training 2-3 times per week   Improving sleep habits, including using Oura ring, avoiding screens before bed, and exploring 40Hz light/sound therapy   Engaging in more mindfulness, creativity, and connection activities like writing, music, and spending time with loved ones   Further reducing plastic use by switching to cotton clothing, glass/stainless steel cookware and utensils, and natural oral hygiene products

Sunday Science Week 1 Microbiome and Cancer  Comprehensive Summary of Key Topics, Insights, and Conclusions Key Topics Colon cancer incidence and mortality Rising incidence of early-onset colon cancer in young people Potential links between diet, microbiome, genetics, and colon cancer development Screening and diagnosis of colon cancer Role of colibactin-producing E. coli and its association with colon cancer mutations Dietary factors and their impact on the microbiome and colon cancer risk Insights and Takeaways Colon cancer is the second leading cause of cancer deaths globally, but the fourth most common diagnosed cancer, indicating it may be more deadly than other cancer types. The incidence of early-onset colon cancer (under age 50) has been rising, with a 51% increase since 1994, and now accounts for 10% of all colon cancer cases. Factors like diet, microbiome, and genetics play a significant role in the development of colon cancer, especially in young individuals. Colibactin-producing E. coli strains are associated with specific mutation patterns in colon cancer, and their prevalence is higher in younger cancer patients. Dietary factors, such as low-fiber, high-fat, and high-sugar diets, can promote the growth of colibactin-producing bacteria and increase the risk of colon cancer. Fiber-rich, plant-based diets and a healthy microbiome may be protective against colon cancer development. Conclusions and Decisions Early-onset colon cancer is a growing concern, and the potential link between childhood diet, microbiome, and colon cancer development later in life needs further investigation. Screening guidelines for colon cancer may need to be revised to include younger individuals, especially those with risk factors. Promoting a healthy, fiber-rich, and plant-based diet from an early age may be crucial in preventing the development of colon cancer. Further research is needed to understand the complex interplay between diet, microbiome, genetics, and colon cancer, as well as the potential role of probiotics and other interventions in modulating the microbiome and reducing cancer risk. Educating the public, especially parents, about the importance of a healthy diet and its long-term impact on colon cancer risk in their children is essential.

The Go UnPro Podcast Sunday Science Week 3 Klotho Gene And Enzyme  Speaker-Organized Summary: Key Points, Decisions, and Next Steps Dr. Brent Laartz Summary of Key Points and Decisions The discussion focuses on a gene and gene product called Klotho, which was discovered in 1997 and is named after the Greek god of fate and destiny. Knockout mice with Klotho upregulation showed a 15-30% longer lifespan and improved cardiovascular, renal, and brain health, as well as lower rates of cognitive decline. However, a recent study published in the Journals of Gerontology in 2025 found a U-shaped relationship between Klotho levels and all-cause mortality. The study showed that both high and low levels of Klotho were associated with increased mortality, and this was linked to increased liver fibrosis. Next Steps Further research is needed to fully understand the relationship between Klotho levels and health outcomes. Multiple studies on Klotho have been published in the past year, and more are expected in the next one to two years. The speaker encourages the audience to follow the podcast on various platforms to stay updated on the latest developments in longevity and science.

Week 3: A Doctor's 52 Week Journey to an Unprocessed Life   Speaker-Organized Summary: Key Points, Decisions, and Next Steps   Dr. Brent Laartz   Key Points and Decisions: Acknowledged the difficulty of staying motivated during the holidays, but emphasized the importance of maintaining a healthy lifestyle. Discussed the concept of "holiday heart" and the negative impacts of overconsumption of unhealthy foods and alcohol during the holidays. Decided to implement pre-holiday and post-holiday work to minimize the damage to his metabolic health, such as having a vegan diet a few days before and after the holiday. Outlined his diet plan for the week, including reducing packaged and fast foods, increasing water intake, incorporating daily berries and greens, and implementing time-restricted feeding. Committed to increasing his exercise and cardiovascular activity to at least 3 times per week, as well as his resistance training. Emphasized the importance of tracking his sleep and making adjustments to improve sleep quality, such as limiting light exposure and alcohol intake. Discussed the importance of social connection, mindfulness, and self-awareness, and plans to engage in art therapy, writing, and reconnecting with friends and family. Shared his plan to journal and identify his limiting beliefs, create daily affirmations, and use vision boards and manifestation techniques to overcome them. Continued his efforts to reduce plastic usage in his life, including using glass containers, stainless steel water bottles, and avoiding plastic utensils and storage containers. Next Steps: Implement the pre-holiday and post-holiday work to maintain a healthy lifestyle during the holidays. Continue tracking his diet, exercise, sleep, and other health metrics using the habit tracker. Engage in art therapy, writing, and regular social connections to improve his overall well-being. Identify and work to overcome his limiting beliefs through journaling, affirmations, and manifestation techniques. Further reduce plastic usage in his life by utilizing glass, stainless steel, and other eco-friendly alternatives. Share his progress and challenges with the audience and seek their input and support.  

Speaker-Organized Summary: Key Points, Decisions, and Next Steps Dr. Brent Laartz Key Points & Decisions: Continuing the "Go Unpro" journey to an unprocessed life, building on progress from Week 1 Focusing on 4 pillars of longevity: diet, exercise, sleep, and social connection Instituting a low-sugar, high-fiber, mostly plant-based diet Avoiding processed foods, plastic containers, and seed oils Implementing time-restricted feeding/intermittent fasting Tracking habits and progress using apps for accountability Next Steps: Eliminate fast foods, limit packaged foods, and avoid soda this week Drink 32oz of water twice daily Eat berries daily, trying a new fruit/veggie each week Aim for 40 different fruits, nuts, and veggies per week for microbiome Incorporate 3 days per week each of cardio and resistance training Improve sleep hygiene by reducing light exposure at night Reconnect with someone you haven't spoken to in a while, 2-3 times per week Practice mindfulness and creativity to support overall wellbeing The key is a gradual, sustainable approach with celebration of small successes along the way. Dr. Laartz emphasizes the importance of self-love, therapy, and surrounding oneself with like-minded individuals to stay motivated and overcome obstacles on the journey to an unprocessed life.

Summary of Key Points, Decisions, and Next Steps by Speaker Speaker: Dr. Brent W. Laartz Key Points and Decisions: Longevity and health span are the focus, defined as living a long, healthy life into the 90s and beyond. Four key pillars for health span: diet, exercise, sleep, and sense of purpose. Transitioning to a whole, minimally processed, mostly plant-based diet. Incorporating small, achievable goals each week rather than drastic changes. Emphasizing the importance of hydration, reducing plastic use, and establishing a consistent sleep-wake cycle. Avoiding strict diets or excessive supplements, focusing on sustainable lifestyle changes. Building a supportive community to foster accountability and shared progress. Next Steps: Normalize drinking 32 ounces of plain water each morning, adding a small amount of psyllium husk. Identify and replace one plastic item in the household with a more sustainable alternative. Establish a sense of purpose by committing to this health journey and creating community. Expose oneself to early morning sunlight to regulate the circadian rhythm and improve sleep. Explore accountability apps and tracking tools to monitor progress, but avoid obsessing over the scale. Gradually introduce additional weekly goals and lifestyle changes backed by scientific evidence. Maintain a positive mindset, celebrate small wins, and be willing to restart after any setbacks.