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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.

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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.

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In this episode, Kevin and Dr. Matt Kaeberlein sit down to unpack one of the most cutting-edge tools in heart health today: the CLEERLY exam — a high-tech, AI-powered look at your arteries that doesn’t just show your heart, it tells you what’s really going on inside it.

They walk through their own CLEERLY results (yep, you're getting the inside scoop), explain what plaque burden and stenosis actually mean, and why soft plaque is the sneaky troublemaker you need to know about. 💥

You’ll hear real talk about the psychological weight of health data (spoiler: knowing is way better than guessing), how AI is changing the game in cardiovascular imaging, and most importantly — what you can do with all this info to take control of your heart health.

🔍 Want to see the CLEERLY exam in action?
Catch the full video breakdown on the OptiSpan YouTube channel — visuals, results, and all the nerdy goodness that didn’t fit in your earbuds.

👉 Listen now, follow the show, and share with someone who thinks “normal cholesterol” means “nothing to worry about.”

takeaways

• The CLEERLY exam utilizes AI to analyze CT angiograms for early disease detection.
• Understanding plaque burden is crucial for assessing cardiovascular health.
• Soft plaque is more concerning than hard plaque due to its potential to rupture.
• Knowledge of one's cardiovascular status can empower lifestyle changes.
• AI technology enhances the visualization of cardiovascular disease.
• The CADRADS system helps in staging coronary artery disease.
• Patients should be informed about the implications of their results.
• Regular monitoring can help track changes in plaque burden over time.
• Lifestyle modifications can significantly impact cardiovascular health outcomes.
• Access to detailed health data is essential for proactive patient care.

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In this milestone episode of The Daily Apple, Kevin and Brian take a victory lap (at a very healthy heart rate, of course) as they celebrate one full year of talking all things health and wellness! They look back on the journey—from early awkward recordings to rubbing elbows with health experts at the Live Long Conference—and share some of the biggest lessons they've learned along the way.

The guys dive into why cardiovascular health is kind of a big deal (hint: it keeps you alive), the scary truth about soft plaque, and why heart health screenings need a serious glow-up. They also geek out over the latest breakthroughs in neurodegenerative disease research—and why early detection might just be the real MVP of health care.

Plus, Kevin and Brian reflect on the power of community, collaboration, and a few mistakes made along the way (looking at you, conference coffee). They’re fired up about the future of health initiatives in Oklahoma and beyond—and they’re taking you along for the ride.

Spoiler: It involves less waiting until you're sick and more actually knowing what's going on inside your body.

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In this episode of The Daily Apple Podcast, real estate developer Gary Brooks shares how a personal health crisis shifted his focus from building skylines to building healthier lives. Known for leading the largest redevelopment project in Oklahoma’s history, Gary opens up about the toll it took on his well-being—and how it sparked a passion for proactive, personalized health. He discusses the importance of understanding health metrics, the economic impact of poor health, and his vision to make Oklahoma City the healthiest city in the country. Gary’s story is a powerful reminder that lasting change starts with personal responsibility and community-wide commitment.

takeaways

• Gary Brooks emphasizes the need for a shift in healthcare conversations in Oklahoma.
• Facing a health crisis prompted Gary to prioritize his health and wellness.
• He learned the importance of understanding health metrics and personal responsibility.
• Gary advocates for proactive health strategies to prevent premature deaths.
• He believes in using his influence to help others improve their health.
• Gary's personal health transformation involved extensive research and lifestyle changes.
• He encourages others to monitor their health as they would their business metrics.
• Gary aims to inspire his friends to take health seriously and make small changes. Personalized health care is crucial for effective wellness.
• The goal is for Oklahoma City to become the healthiest city in the U.S.
• Understanding health metrics can reveal community health issues.
• Mental health is a significant aspect of overall health.
• Education is essential for improving health awareness.
• A long-term strategy is necessary for health transformation.
• Individuals should strive to be contributors to the health system.
• The economic burden of poor health is substantial.
• Small lifestyle changes can lead to significant health improvements.
• Celebrating centenarians can shift perceptions of aging.

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Imagine a healthcare experience where your doctor truly knows you, your concerns aren’t rushed, and your wellness plan is as unique as you are. That’s the heart of Concierge Medicine—a personalized, proactive approach that puts the focus back where it belongs: on you.

In this episode taken from The Optispan Podcast with Dr. Matt Kaeberlein, we explore how deeper doctor-patient relationships, cutting-edge diagnostics, and tailored care are redefining what it means to stay healthy.

What you’ll learn:

More time, more care – How longer, unrushed visits lead to better health outcomes

Beyond the basics – The advanced tests and tools that provide a clearer picture of your well-being

Surprisingly accessible – Why Concierge Medicine isn’t just for the ultra-wealthy

Designed for your lifestyle – From athletes to longevity seekers, how personalized care fits your needs

📞 Virtual or in-person? – How modern medicine blends convenience with connection

If you’re ready to experience healthcare that’s as invested in your future as you are, this episode is your guide to a smarter, more personal way to stay well.

takeaways

• Concierge Medicine offers a more personalized approach to healthcare.
• Patients often feel rushed in traditional primary care settings.
• Concierge Medicine can be more accessible than perceived, even for non-wealthy individuals.
• Health Savings Accounts can be utilized for Concierge Medicine services.
• The relationship between patient and physician is closer in Concierge Medicine.
• Investing in health can prevent higher costs later in life.
• Concierge Medicine allows for more time spent with patients.
• Diagnostic testing in Concierge Medicine goes beyond standard primary care.
• Biological age assessments can motivate patients to improve their health.
• Advanced diagnostic tools are essential for understanding patient health. Lipid levels can predict cardiovascular risk but may not reflect individual plaque load.
• Imaging is crucial for understanding true cardiovascular health.
• Specialty procedures like Grail testing are recommended for those over 50.
• AI tools can enhance data management and patient interaction in medicine.
• Cognitive health assessments are becoming increasingly important.
• Conferences play a vital role in merging science with clinical practice.
• Athletes have unique health optimization needs that overlap with longevity medicine.
• Telehealth can be effective, but in-person connections are valuable.
• Finding a good concierge doctor requires careful evaluation and rapport building.
• Curiosity and a commitment to learning are essential in modern medicine.

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Ever feel like wellness advice is just a bunch of expensive green powders and influencers telling you to wake up at 4 AM? This episode with Kevin and Heather cuts through the noise! We’re talking real, practical health insights—like why movement matters more than step counts, how protein is your best friend as you age, and why DHEA is either a miracle supplement or a regulatory headache (depending on where you live). Plus, we’re calling out social media’s ridiculous wellness standards and giving you smarter, more personalized ways to stay fit, healthy, and sane—especially if you're juggling, well... life. From creatine and collagen to intermittent fasting and why "sitting is the new smoking," we break it all down with humor, honesty, and a healthy dose of reality.

You can always find us at primehealthassociates.com or on IG @kevinwhiteMD and now on YouTube @kevinwhiteMD

Takeaways

• DHEA is a supplement in the U.S. but regulated elsewhere.
• Sleep is crucial for overall health and cognitive function.
• Movement is more important than hitting a specific step count.
• Protein needs increase as we age, especially for women.
• Balancing life responsibilities can be challenging but essential.
• Social media can create unrealistic wellness expectations.
• Personalized health approaches are more effective than one-size-fits-all solutions.
• Sitting is considered the new smoking for health risks.
• Regular movement throughout the day is beneficial for health.
• Aging can affect hormone levels and overall wellness. Muscle health is crucial for aging and overall well-being.
• Protein intake should be prioritized, aiming for about one gram per pound of body weight.
• Non-processed protein sources are generally better for health.
• Collagen and colostrum have potential benefits for gut health.
• Greens powders can serve as a convenient vitamin source but should not replace whole foods.
• Creatine is beneficial for workout performance and recovery.
• The supplement industry lacks regulation, making it essential to choose trusted brands.
• Intermittent fasting can help with caloric restriction and may promote autophagy.
• Hydration is vital, especially as we age, to prevent dehydration.
• Quality over price is important when selecting supplements.

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