The Longevity Link

Cognitive Longevity: How to Protect Your Brain for a LifetimeYour brain is your most valuable longevity asset — and unlike many things we think are “inevitable” with aging, cognitive decline is largely modifiable.In this episode, Chris Givant breaks down what science actually says about keeping your brain sharp, resilient, and metabolically healthy across the lifespan. You’ll learn why brain energy is the hidden driver of cognitive longevity, how lifestyle and supplements can support it, and what to prioritize if you want to protect your memory, focus, and mental clarity well into your later decades.This is not about “biohacking your brain.” It’s about building a strong, well-fueled brain that can adapt, recover, and thrive over time.What you’ll learn in this episode:🧠 1) Why brain energy = brain longevity Chris explains how cognitive decline is closely tied to mitochondrial health and energy production in the brain — and why supporting this system may be one of the most powerful longevity strategies we have.🐟 2) Omega-3s (DHA/EPA) — non-negotiable for brain health You’ll hear why omega-3 fatty acids are critical for neuronal structure, synaptic signaling, and inflammation control — and how to choose a high-quality fish oil.💪 3) Creatine is not just for muscles Creatine supports ATP production in the brain, helping with mental fatigue, processing speed, and even mood. Chris makes the case that creatine may be one of the most underrated brain supplements out there.🧂 4) Magnesium L-threonate (Mag-3) Why this form of magnesium uniquely crosses the blood-brain barrier and supports memory, learning, and calm focus.☀️ 5) Vitamin D and cognition Low vitamin D isn’t just bad for bones — it’s associated with worse cognitive outcomes. Chris explains optimal levels and why testing matters.🔥 6) Inflammation & blood sugar: the silent brain killers Why insulin resistance, chronic inflammation, and metabolic dysfunction are tightly linked to cognitive decline — and what to do about it.🏃‍♀️ 7) Lifestyle strategies that rival supplements Sleep, exercise, social connection, and metabolic health are just as important as any pill — and Chris explains how they all interlock.Key TakeawaysCognitive decline is not inevitable — it’s largely influenced by lifestyle and metabolic health.Brain energy and mitochondrial function are central to cognitive longevity.Omega-3s, creatine, magnesium L-threonate, and vitamin D are top-tier brain-support supplements.Keeping insulin low, inflammation controlled, and fitness high is foundational for brain health.Your brain benefits from the same things that benefit your body — movement, sleep, and real food.Supplements Mentioned in This EpisodeAvailable through Fullscript (Chris’s curated supplement dispensary):Omega-3 Fish Oil (DHA/EPA)Creatine MonohydrateMagnesium L-threonate (Mag-3)Vitamin D + K2👉 Get Chris’s practitioner-grade recommendations + discount:For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkConnect with Chris:Website: www.thelongevitylink.comInstagram: thelongevitylink_podcast

Are your afternoon crashes, sudden irritability, or unstoppable sugar cravings trying to tell you something? In this episode we uncover how daily glucose swings—even in people without diabetes—contribute to fatigue, brain fog, mood issues, and accelerated aging. Most importantly, we translate the best evidence into five simple hacks you can use today to flatten the curve and feel incredible.What you’ll learn: • What glycemic variability is and why A1c can miss it • How meal order, movement, sleep, stress, caffeine timing, and hormones shape your curve • Why swings drive oxidative stress, vascular damage, cravings, mood shifts, and insulin resistance • Five simple curve‑flattening habits you can implement immediately • A one‑week listener challenge to feel measurable changesListener Challenge: Pick one hack for seven days: 10‑minute walk after meals; protein + fiber first; add vinegar; flip breakfast; win the 3 p.m. window. Share your results with me on Instagram.00:00 — Cold Open 01:00 — What is glycemic variability? 06:00 — What causes glucose swings? 15:00 — Why spikes accelerate aging 25:00 — Five hacks to flatten the curve 38:00 — Listener challenge + wrap 40:00 — OutroCitations:• Monnier L, et al. Glucose variability and oxidative stress. J Diabetes Sci Technol. 2006. • Shukla AP, et al. Food order has a significant impact on postprandial glucose and insulin levels. Diabetes Care. 2015. • DiPietro L, et al. Short postmeal walks reduce glycemic response. Med Sci Sports Exerc. 2013. • Johnston CS, et al. Vinegar ingestion at mealtime moderates postprandial hyperglycemia and insulin. Ann Nutr Metab. 2010. • Additional supporting literature on sleep, stress, caffeine timing, hormonal effects, and individualized responses referenced in the episode narrative.For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

Sarcopenia, the age-related loss of muscle mass and strength, is a common and potentially dangerous condition as we age. This podcast episode, hosted by compounding pharmacist Chris Givant, explores the importance of muscle maintenance for longevity. Chris emphasizes that regular activities like walking the dog or doing yoga are not enough to preserve muscle. Instead, a focus on strength training, proper nutrition, and lifestyle adjustments is essential. Chris discusses testing you can do at home for muscle loss. She discusses supplements, hormones, and exercises that can help combat muscle loss and enhance overall health, ultimately promoting independence and a better quality of life in later years.For up to 15% off on Fullscript supplements via The Longevity Link; https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

This is an encore presentation of The Longevity Link's most popular episode! In the first episode of season 2 of 'Not Your Mother's Hormones' we tackle thequestion: Is drinking alcohol really all that bad for you? This conversation revolves around alcohol and its implications on health and wellness. It provides insights into the meaning of a standard unit of alcohol in the U.S. and defining what constitutes a light, moderate, or heavy drinker.Christine the Hormone Queen delves into the latest studies and helps to break down the often confusing evidence regarding alcohol and it's effects on your brain, your cardiovascular system, and on the risk for cancer.Sometimes the latest studies seem to contradict themselves, so Christine dives in and ferrets out the differentiating factors and helps you to truly understand alcohol and it's effects, good and bad, on the body.You won't want to miss this episode!

In this episode of The Longevity Link, host Chris Givant delves into the critical predictors of a long and healthy life. She highlights the importance of VO2 max, muscle mass, particularly leg strength, and metabolic health. Givant dispels common myths around VO2 max, emphasizing its significance beyond just elite athletes. The discussion also covers strategies for improving VO2 max through zone 2 and HIIT training, offering listeners practical advice on integrating these methods for optimal health span. Chris explains in detail how to improve all 3 of these markers of longevity. Also included are "extra" predictors such as grip strength and gait speed. You won't want to miss this one! For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcast

On this episode of The Longevity Link host Chris Givant discusses low libido with Dr. Brooke Leverone. Dr. Leverone explains that low libido and low frequency of sex can happen to most couples at some point. Causes range from hormones, past traumas, stress, medications, health issues, relationship issues/resentments, familiarity, social media, and even the use of porn.Chris and Dr Leverone also discuss sex-less relationships and state if both partners are satisfied with the dynamic and have other sources of intimacy such as cuddling, holding hands or hugging, then a couple can still enjoy a healthy and happy relationship. It only becomes a problem for a couple if one or both partners have any distress over it. Chris and Dr. Leveone go on to provide actionable items to employ to get your desire and your sex life back again. To contact Dr. Brooke Leverone: drbrookeleverone.com To order her female hormone testing for perimenopausal/menopausal patients: https://go.drbrookeleverone.com/get-your-life-back For up to 15% off on Fullscript supplements via The Longevity Link:https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcastStudies: · Twenge, J. M., Sherman, R. A., & Wells, B. E. (2017). Declines in sexual frequency among American adults, 1989–2014. Archives of Sexual Behavior, 46(8), 2389–2401. https://doi.org/10.1007/s10508-017-0953-1· Wu, F. C., Tajar, A., Pye, S. R., Silman, A. J., Finn, J. D., O’Neill, T. W., … & Forti, G. (2010). Hypothalamic-pituitary-testicular axis disruptions in older men are linked to ill health, not aging: The European Male Aging Study. Journal of Clinical Endocrinology & Metabolism, 95(4), 1810-1818. https://doi.org/10.1210/jc.2009-1796· Kingsberg, S. A., Clayton, A. H., & Simon, J. A. (2015). Female sexual dysfunction—Medical and pharmacological treatment indications. Therapeutic Advances in Endocrinology and Metabolism, 6(2), 67–79. https://doi.org/10.1177/2042018814565858· Mark, K. P. (2012). The relative impact of individual sexual desire and couple desire discrepancy on satisfaction in heterosexual couples. Sexual and Relationship Therapy, 27(2), 133–146. https://doi.org/10.1080/14681994.2012.678825· Umberson, D., Thomeer, M. B., Kroeger, R. A., Lodge, A. C., & Xu, M. (2015). Challenges and opportunities for research on same-sex relationships. Journal of Marriage and Family, 77(1), 96–111. https://doi.org/10.1111/jomf.12155· Blair, K. L., & Pukall, C. F. (2014). Family structure and sexuality: Comparing sexual behavior and outcomes among lesbian, gay, and heterosexual individuals. Journal of Sex Research, 51(7), 703–715. https://doi.org/10.1080/00224499.2013.806652· Wright, P. J., Tokunaga, R. S., & Kraus, A. (2016). Consumption of pornography, perceived partner expectations, and sexual satisfaction among heterosexual men and women. Archives of Sexual Behavior, 45(1), 77–89. https://doi.org/10.1007/s10508-015-0564-0

In this insightful podcast episode, Chris dives into the world of Zone 2 training and why it's increasingly important for healthy aging and effective workouts. She emphasizes the significance of working out smarter, not harder, and how understanding heart rate zones can help enhance workout efficiency. Zone 2 cardio, characterized by 70-80% of maximum heart rate, uses oxygen and fat stores as primary energy sources. By understanding these zones, individuals can optimize their workouts for better gains, longevity, and overall health, especially as they age. Don't end of in the 'garbage zone' of Zone 3 as it's been referred to. This is a waste of your time and effort. Find out why elite athletes spend 80% of their time in Zone 2 cardio training! For up to 15% off on supplements: https://us.fullscript.com/welcome/thelongevitylinkWebsite: www.thelongevitylink.comInstagram: thelongevitylink_podcastApple PodcastsSpotify Podcasts

In this episode, explore the intriguing world of dopamine, a critical neurotransmitter influencing our motivation and mood. Host Chris Givant delves into the role of dopamine in our pleasure and reward systems, explaining its significance in activities ranging from everyday tasks to momentous achievements. Discover how dopamine is not just about feeling good but is essential for sustainable effort and happiness over time. Learn why balancing your dopamine levels is crucial, and get tips on avoiding the pitfalls of dopamine 'dumps' while maintaining healthy baseline levels for optimal motivation and mental wellbeing.

In this podcast episode, compounding pharmacist Chris Givant discusses a prevalent issue: the widespread epidemic of nutrient deficiencies. Despite eating a healthy diet, many people are still deficient in essential nutrients like Vitamin D, potassium, and magnesium. The reason? Changes in soil quality, increased toxins in the food supply, and the prevalence of chronic diseases. Givant emphasizes the need for supplementation to fill these gaps, as current food sources may not provide adequate nutrients. These nutrients are essential in the fact that our bodies either don't make them or don't make enough of them AND your body needs them to survive. Hence, the critical nature of these deficiencies.The episode breaks down the essential nature of these nutrients, their vital role in our health, and the consequences of their deficiency.This is a must listen episode!

In this episode of "Not Your Mother's Hormones" (soon to be changed to "The Longevity Link" )host Christine Givant RPh takes a deep dive on insulin resistance and its role in various health issues such as cardiovascular disease and diabetes. By decoding the complexities of metabolic health, listeners can learn how lifestyle changes, especially in diet, can significantly impact their overall well-being. She reveals shocking statistics that illustrate the vast majority of Americans have some level of insulin sensitivity and even more importantly, most people don't know they have it. She explains the term "skinny fat" and why just because you are thin or normal weight doesn't guarantee you are metabolically healthy. Chris provides you with a path forward to potentially slow or even reverse your insulin resistance.

In the latest episode of 'Not Your Mother's Hormones,' Christine Givant explores the pervasive presence of microplastics, nanoplastics, and chemicals like BPAs in our environment and their potential impact on health. She delves into the alarming statistics surrounding our consumption of these materials, highlighting their presence in everyday items and the challenges of totally avoiding them. The episode aims to educate listeners on ways to mitigate exposure and offers real life suggestions by discussing possible detox methods, all while stressing the importance of staying informed to make empowered health decisions for oneself and loved ones.You won't want to miss this episode!

In this episode of Not Your Mother's Hormones, Compounding Pharmacist Christine Givant exposes the Food Industry and how they incorporate salt, fat and sugar to engineer the "Bliss Point". The Bliss Point is het combination of these ingredients that make the food the most craveable and difficult to resist. Christine explains the brain chemistry involved and why this addiction to sugar is creating a sick society full of chronic diseases such as diabetes. She also presents some "hacks" to both decrease cravings and decrease the glycemic jump post high sugar or carb foods. Several supplements are presented to assist in these tasks as well. Pharmacist Givant also goes into detail regarding doing a sugar detox. She explains the concept and what foods to eat and not eat during the 10 to 21 day sugar detox.You don't want to miss this episode! Now is the time to get ahold of your sugar craving and get back on a healthy path forward! Christine@nymhormones.comwww.nymhormones.com