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We all know sleep matters—but how much do we really understand it? In this episode of The Daily Apple, Dr. Kevin White sits down with Dr. Jeff Durmer, a pioneering force in sleep science, to unpack why sleep is one of the most overlooked yet foundational pillars of health.

From circadian rhythms and chronotypes to the role of hormones like melatonin and growth hormone, Dr. Durmer breaks down the mechanics of high-quality sleep—and why so many of us are getting it wrong. The conversation explores how modern culture undervalues rest, how THC impacts REM sleep, and what we can do to improve our sleep hygiene using practical tools like light exposure, breathing exercises, and Acceptance and Commitment Therapy.

Heads up: this is a deeper dive than our usual episodes—so carve out a little extra time and settle in. Whether you’re a night owl, a sleep-deprived parent, or simply trying to optimize your recovery and performance, this episode offers a science-backed wake-up call on why sleep deserves your full attention.

Listen in and learn how to sleep smarter—because your longevity, performance, and well-being depend on it.

Prime Health Associates

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In this episode of The Daily Apple along with The OptiSpan Podcast, Matt Kaeberlein and Kevin reflect on their time at the Live Long Conference in Palm Beach—a vibrant gathering of scientists, clinicians, influencers, and longevity enthusiasts.

They share their thoughts on powerful topics like therapeutic plasma exchange and hormone replacement therapy, while also exploring how diverse viewpoints can spark deeper understanding—and the openness to stay rooted in facts and open discussion. The conversation highlights the importance of critical thinking, respectful dialogue, and leaning on trusted voices in an age where health information comes from every direction.

Whether you're new to the longevity conversation or deep in the research, this episode invites you to stay curious, open, and informed.

Takeaways

• The conference featured a mix of speakers from various backgrounds.
• Diverse perspectives can lead to interesting discussions but also misinformation.
• Therapeutic plasma exchange shows promise for longevity but lacks extensive data.
• Hormone replacement therapy is a nuanced topic with differing opinions.
• Misinformation can harm public understanding of health issues.
• Experts should be cautious in presenting their opinions as facts.
• The audience needs open dialogue and guidance to navigate conflicting health information.
• Engaging discussions can arise from differing viewpoints.
• The importance of scientific rigor in health discussions cannot be overstated.

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In this episode of The Daily Apple, Kevin and Sam (aka Sam Sam the DEXAScan Man 🧪) break down one of the biggest silent threats to your health—visceral fat—and what to actually do about it. This isn’t just about tightening your belt. We’re talking inflammation, heart disease, diabetes, sleep disruption… the works.

From real-life DEXA scan stories (shoutout to the 6 pounds of surprise belly fat 👀) to practical, no-BS advice, the guys outline the “cheat code” to tackling visceral adiposity. Spoiler: it's not about being perfect—it's about picking just three things and doing them consistently.

🔥 The 8 Things to Tackle Visceral Fat:

1. Cut Refined Carbs & Added Sugars – Less soda, more real food.
2. Move More (Even Just a Walk) – Fancy workout plans? Optional. Daily movement? Required.
3. Limit Alcohol – Sorry, but booze is a fat-burning blocker.
4. Stay Hydrated – Your cells and metabolism will thank you.
5. Get Better Sleep – Seriously, this might be the most important one.
6. Strength Train (Even Just 2x/Week) – Muscle is metabolic gold.
7. Try Intermittent Fasting (if it fits your life) – A helpful tool, not a magic trick.
8. Reduce Stress – Walking after dinner counts. So does not yelling at traffic.

takeaways

• Visceral fat is a significant risk factor for metabolic diseases.
• Creating a caloric deficit is essential for fat loss.
• Small dietary changes can lead to significant health improvements.
• Regular movement is crucial, even if it's not structured exercise.
• Alcohol consumption can hinder fat burning processes.
• Hydration plays a vital role in overall health and fat loss.
• Quality sleep is foundational for metabolic health.
• Intermittent fasting can be a useful tool for some individuals.
• Strength training should be incorporated at least twice a week.
• Consistency and gradual changes are key to sustainable health improvements.

Prime Health Associates